By the looks of things, I don't think I am going to be ready for the competitions in May. I have had upper body restrictions because of my tendonitis and the PT said it may take another few weeks for things to really start working better. Bummer!
Well, I will be there at the competitions to help everyone else out that is a part of the team. I have also been doing a lot of cardio just to give me something to do and to be in the leaning mode like everyone else. It's time that I just let my body heal. Sometimes, what's best for bodybuilding is to let your body just recover. 2 steps back to take 5 steps forward.
I wish everyone else the best of luck in May!
Tuesday, March 16, 2010
Thursday, March 11, 2010
Thursday March 11, 2010
Since my right forearm has not been recovering that well, the physical therapist recommended I not do any upper body exercise for 1 week to see if that can help. Hopefully this time next week my arm will be in much better condition. It gets a bit depressing thinking about not being able to lift weights like I need to in order to be competitive. However, sometimes life tells you to take a few steps back so that you can take giant leaps later on.
In the mean time, I have been doing cardio and some leg exercises. Today I did some ball squats and walking lunges. Even though these exercises really don't aggravate my arm, they can be an issue for my back. That is the other part of my body that the physical therapist really wants me to be careful about. I need to do more "core" strengthening (specifically the transverse abdominus and multifidus). This should help me with all of the other heavy exercises that I do like squats and deadlifts.
It's a process. We will see how is goes...
Here is my log for today:
In the mean time, I have been doing cardio and some leg exercises. Today I did some ball squats and walking lunges. Even though these exercises really don't aggravate my arm, they can be an issue for my back. That is the other part of my body that the physical therapist really wants me to be careful about. I need to do more "core" strengthening (specifically the transverse abdominus and multifidus). This should help me with all of the other heavy exercises that I do like squats and deadlifts.
It's a process. We will see how is goes...
Here is my log for today:
Wednesday, March 10, 2010
Wednesday 10March2010
A beautiful day today! I ran outside with both Teddy and Simon. We ran about 3 miles on the dual jogging stroller. It always feels great to get outside and exercise at the same time! My energy levels were a lot higher today than previous days because of it.
I didn't do any weight training today because I want to hold off a bit on upper body workouts. I may just stick with lower body primarily until my arm heals up a bit more. I will ask the PT tomorrow.
Here is my log for today:
I didn't do any weight training today because I want to hold off a bit on upper body workouts. I may just stick with lower body primarily until my arm heals up a bit more. I will ask the PT tomorrow.
Here is my log for today:
Tuesday, March 9, 2010
Tuesday March 9, 2010
It's been awhile since I last blogged. After going through some physcial therapy for my arm and back, it's not looking to probable that I will be able to compete in May. The more strain I put on my forearm, the much longer it takes to recover. I am going to try a few more workaround ideas over the next few weeks with PT, but if things don't improve, I am probably going to have to hold off on competing for a few more months.
Here is my log for today:
Here is my log for today:
Wednesday, March 3, 2010
Wednesday March 3, 2010
So far, my right forearm is still pretty tender. I wore my brace all day to help alleviate some of the tension. That helped a bit. I hope I will be able to not cause greater irritation tomorrow when I train arms. I will try to keep strict form to try and avoid using the back of my forearm.
Today I only did cardio on the bike, interval training for 20 mins. I got my HR over 160bpm at the end. My original plan was to run this morning with our new jogging stroller, but I need to put some air in the tires and I found out today that air compressors at gas stations that are meant for your vehicle are too large for the stroller's tires. I guess I need to get a bike pump.
Here is my log:
Today I only did cardio on the bike, interval training for 20 mins. I got my HR over 160bpm at the end. My original plan was to run this morning with our new jogging stroller, but I need to put some air in the tires and I found out today that air compressors at gas stations that are meant for your vehicle are too large for the stroller's tires. I guess I need to get a bike pump.
Here is my log:
Tuesday, March 2, 2010
Tuesday March 2, 2010
So, today I met with a physical therapist about my forearm and lower back. It looks like it's going to be a bit of work and time before everything completely heals up. The more activity I do that uses my forearm and lower back, the longer they both will take to heal. We will look to find ways to work around these issues, but if I keep having to use these bodyparts consistently, then I may need to take up to a four week hiatus from the gym! Uggh!
Some ways to work around these issues are to use wrist straps for the exercises that require me to tightly grip weight. For my lower back, keeping my range of motion shorter with squating and pressing exercises will help to avoid more lower back tension.
As for competitions, it all depends... If I am able to make progress with these injuries and still work around them enough to be competitive, then I'll do it. Otherwise, if the training I am doing gets too much in the way of healing, then I will have to hold off! So, it's going to be one week, one training session at a time. That's the only way to do it anyway!
Here is my log for today:
Some ways to work around these issues are to use wrist straps for the exercises that require me to tightly grip weight. For my lower back, keeping my range of motion shorter with squating and pressing exercises will help to avoid more lower back tension.
As for competitions, it all depends... If I am able to make progress with these injuries and still work around them enough to be competitive, then I'll do it. Otherwise, if the training I am doing gets too much in the way of healing, then I will have to hold off! So, it's going to be one week, one training session at a time. That's the only way to do it anyway!
Here is my log for today:
Monday, March 1, 2010
March 1, 2010
We are down to 12 weeks! It's time to get focused!
I tried out our new dual jogging stroller today. It was a lot of fun. I really missed running in the morning with Teddy. Now I can run with both Simon and Teddy! I have no clue how next year will be with Simon, Teddy AND the twins! I guess I will need a running partner! Any takers? :-)
After the run this morning, I trained shoulders in the afternoon. It was a very good workout. I did 250lbs on the hammer strength shoulder press for 6 reps. I also did 75lb dumbbell military presses for 10 and 85lb presses for 3. I am getting a lot closer to my peak strength level. I just need to keep staying steady.
Tomorrow, I will begin PT for my forearm and lower back. I hope to be able to get a lot out of it. I hope I don't need to slow down my training.
Here is my log for today:
I tried out our new dual jogging stroller today. It was a lot of fun. I really missed running in the morning with Teddy. Now I can run with both Simon and Teddy! I have no clue how next year will be with Simon, Teddy AND the twins! I guess I will need a running partner! Any takers? :-)
After the run this morning, I trained shoulders in the afternoon. It was a very good workout. I did 250lbs on the hammer strength shoulder press for 6 reps. I also did 75lb dumbbell military presses for 10 and 85lb presses for 3. I am getting a lot closer to my peak strength level. I just need to keep staying steady.
Tomorrow, I will begin PT for my forearm and lower back. I hope to be able to get a lot out of it. I hope I don't need to slow down my training.
Here is my log for today:
Thursday, February 25, 2010
Thursday February 25, 2010
Today I trained Chest and Abs. I felt great training today! I am still not back to my peak strength level, but I felt good. I did 225lbs on the flat bench for 7 and 100lbs on the incline dumbbells for 5! This was the first time I did bench with dumbbells in a long time. The arm strap has helped a lot in allowing me to do normal movements again. I hope to keep seeing gains like this in the upcoming weeks!
Here is my log today, I did eat more!
Here is my log today, I did eat more!
Wednesday, February 24, 2010
February 24, 2010
I did cardio today, no weight training as planned. However, my cardio was with the Wii Fit. I did the "free run" and I was able to get my pulse up to 150bpm and sweat a pretty good amount. I did a total of 28 mins of cardio. It wasn't as effective as running outside but I definitely burnt some calories. When the weather is better, I will plan to get outside. However, I was able to get my body moving enough to keep my heart rate up with the Wii run so I may do that again as a last resort.
Here is my log:
Here is my log:
Tuesday, February 23, 2010
February 23, 2010
Today I stayed on track with my plan! It always feels better to follow your plan than to make excuses for why you can't do everything you hope to in a day. It also helps to boost confidence.
I trained quads today. I noticed that my strength is not anywhere near what it used to be. I hope that the creatine this week and regular training will help to bring my strength back up to close to the peak level.
I only did 450lbs about 300lbs less than what I could do before on the leg press and 80lbs on the lunges that is about 30lbs less than my max.
I will continue to stay steady this week and hopefully next week my strength will be higher.
Here is my log for today:
I trained quads today. I noticed that my strength is not anywhere near what it used to be. I hope that the creatine this week and regular training will help to bring my strength back up to close to the peak level.
I only did 450lbs about 300lbs less than what I could do before on the leg press and 80lbs on the lunges that is about 30lbs less than my max.
I will continue to stay steady this week and hopefully next week my strength will be higher.
Here is my log for today:
Monday, February 22, 2010
Reality Check!!
It's a little over 12 weeks until the competition in Oxford, Mass on May 22. I came to the conclusion that I have been not doing nearly enough to get the job done. I have been making way too many excuses. I know my back and arm has beeen causing me pain, but I really haven't worked hard enough to find work-arounds. It has become more of an excuse than an actual issue.
Today, I had my bodyfat % checked and I found out I am up to 10.5% bodyfat! This is the highest I have been in 2 years! To add fuel to the fire, my weight is down to 210! So, I weigh less and I am fatter! Wow, what a wakeup call! Here is what I look like at that bodyfat percentage (the messy room in the back is symbolic of how I have let myself go):
Of course, I shouldn't be surprised at all this. It's very obvious why the changes I was hoping to make never came about. I only did about 1, maybe 2 cardio sessions each week (which leads to the bodyfat increase) and my weight training has been quite sporadic. I have been taking 2, sometimes 3 days in a row off after I did back exercises because I thought it would help in healing my forearm and lower back. I can easily see how people who get an injury fall off the wagon! In addition to that, I have been using the excuse that I am "trying to gain weight" to eat practically whatever I want! Since the scale really hasn't been moving for me, I have been giving myself the freedom to eat until my heart's content. Not a good habit to get into! As you can tell, even though the scale may not change, the bodyfat sure does!
So, here is my plan for the next couple of weeks. Since I haven't made the strength gains I was hoping to before I started the cutting phase, I will try about 2 weeks of more VERY regular strength and 3 days of cardio with calories around 4500 and loading with creatine.
This is my schedule:
1 bodypart workouts:
Quads
Arms
Hams
Shoulders
Chest
Back
(rotating abs with calves)
I plan to do 5 weight training sessions each week, with Wednesdays off and doing cardio only.
This plan should help boost my strength a bit and then after 2 weeks, I will start to increase the cardio. These are my plans from now until showtime May 22.
10 weeks out: 5 days weight train (1 bodypart), 6 days cardio (30 mins), 4500 calories (300-350g protein)
8weeks out: 5 days weight train (2 bodyparts), 6 days cardio (3 days double sessions) 4000 calories (300g)
6 weeks out: 6 weight train days (2 bodyparts), 6 days double session cardio, 4000 calories (300g)
4 weeks out: 6 wts, 6 day doubles, 3500 calories (275g)
3 weeks out: 6 wts, 6 day doubles, 3000 calories (250g)
2 weeks out: 6 wts, 6 day doubles, 2500 calories (250g)
1 week out: 6 wts, 6 day doubles, 2000 calories (250g)
This plan should bring my weight down at least 15lbs of bodyfat while hopefully sustaining, if not increasing some lean muscle. If it doesn't, I will simply modify the cardio or calories so that I bring my bodyfat percentage to less than or equal to 5%.
So, today I trained arms and did weighted abs. I had a quick workout because I only gave myself 1 hour to get everything done. It's amazing how little things tend to steal your workout time! I need to make a more concerted effort to give myself at least 2 hours to do strength, cardio and stretching. So, with my 1 hour I quickly did some tris, bis and abs and 20 mins of cardio! It was effective but I could have done more.
Here is my log for today:
Today, I had my bodyfat % checked and I found out I am up to 10.5% bodyfat! This is the highest I have been in 2 years! To add fuel to the fire, my weight is down to 210! So, I weigh less and I am fatter! Wow, what a wakeup call! Here is what I look like at that bodyfat percentage (the messy room in the back is symbolic of how I have let myself go):
Of course, I shouldn't be surprised at all this. It's very obvious why the changes I was hoping to make never came about. I only did about 1, maybe 2 cardio sessions each week (which leads to the bodyfat increase) and my weight training has been quite sporadic. I have been taking 2, sometimes 3 days in a row off after I did back exercises because I thought it would help in healing my forearm and lower back. I can easily see how people who get an injury fall off the wagon! In addition to that, I have been using the excuse that I am "trying to gain weight" to eat practically whatever I want! Since the scale really hasn't been moving for me, I have been giving myself the freedom to eat until my heart's content. Not a good habit to get into! As you can tell, even though the scale may not change, the bodyfat sure does!
So, here is my plan for the next couple of weeks. Since I haven't made the strength gains I was hoping to before I started the cutting phase, I will try about 2 weeks of more VERY regular strength and 3 days of cardio with calories around 4500 and loading with creatine.
This is my schedule:
1 bodypart workouts:
Quads
Arms
Hams
Shoulders
Chest
Back
(rotating abs with calves)
I plan to do 5 weight training sessions each week, with Wednesdays off and doing cardio only.
This plan should help boost my strength a bit and then after 2 weeks, I will start to increase the cardio. These are my plans from now until showtime May 22.
10 weeks out: 5 days weight train (1 bodypart), 6 days cardio (30 mins), 4500 calories (300-350g protein)
8weeks out: 5 days weight train (2 bodyparts), 6 days cardio (3 days double sessions) 4000 calories (300g)
6 weeks out: 6 weight train days (2 bodyparts), 6 days double session cardio, 4000 calories (300g)
4 weeks out: 6 wts, 6 day doubles, 3500 calories (275g)
3 weeks out: 6 wts, 6 day doubles, 3000 calories (250g)
2 weeks out: 6 wts, 6 day doubles, 2500 calories (250g)
1 week out: 6 wts, 6 day doubles, 2000 calories (250g)
This plan should bring my weight down at least 15lbs of bodyfat while hopefully sustaining, if not increasing some lean muscle. If it doesn't, I will simply modify the cardio or calories so that I bring my bodyfat percentage to less than or equal to 5%.
So, today I trained arms and did weighted abs. I had a quick workout because I only gave myself 1 hour to get everything done. It's amazing how little things tend to steal your workout time! I need to make a more concerted effort to give myself at least 2 hours to do strength, cardio and stretching. So, with my 1 hour I quickly did some tris, bis and abs and 20 mins of cardio! It was effective but I could have done more.
Here is my log for today:
Thursday, February 18, 2010
February 18, 2010
Today was the first day back to normal food and exercise after getting the stomach flu on Tuesday. That wasn't fun! I'm glad the 24 hour bug is just for 24 hours! It's also amazing how good food tastes after not eating much of anything for 24 hours!
I trained chest today and did decline bench w/ 250lbs for 4 reps. I was pretty surprised considering I've been sick and I am down 3lbs! I think some of that may be attributed to the creatine I took on Monday and a little on Tuesday. I'll try to get back on a regular schedule with it next week.
Here is my log for today:
I trained chest today and did decline bench w/ 250lbs for 4 reps. I was pretty surprised considering I've been sick and I am down 3lbs! I think some of that may be attributed to the creatine I took on Monday and a little on Tuesday. I'll try to get back on a regular schedule with it next week.
Here is my log for today:
Monday, February 15, 2010
February 15, 2010
So today I called my doctor about a referral to a physical therapist about my back and my right forearm. I should hear back tomorrow about what I need to do. I am glad to finally see what I need to do to take care of all this. It's been so frustrating trying to make progress and have to take 3 steps back every time I try to take 1 step forward.
Until I know exactly what I need to do based on what my doctor or PT recommends, I figured it's best that I try to work as hard I can until I know what my prognosis is. So, I started back on creatine today. It's amazing how much more hungry I get when I start taking it again. I plan to take at least 20g of creatine for the next week, maybe even more. It really helps with workout stamina. I felt quite energized today during my workout.
Today I trained quads and did a lot of ball squats. I did 30 ball squats with 75lbs dumbbells. I tried to do lunges afterward, but I felt my legs were so tight that it almost felt like I was tearing my quad muscle while I did the lunges. So, I backed off and did cardio. Hopefully tomorrow I can get a more thorough workout in.
I weighed 212lbs this morning. I hope to see this number jump up again especially now that I am back on the creatine. Here is my log for today:
Until I know exactly what I need to do based on what my doctor or PT recommends, I figured it's best that I try to work as hard I can until I know what my prognosis is. So, I started back on creatine today. It's amazing how much more hungry I get when I start taking it again. I plan to take at least 20g of creatine for the next week, maybe even more. It really helps with workout stamina. I felt quite energized today during my workout.
Today I trained quads and did a lot of ball squats. I did 30 ball squats with 75lbs dumbbells. I tried to do lunges afterward, but I felt my legs were so tight that it almost felt like I was tearing my quad muscle while I did the lunges. So, I backed off and did cardio. Hopefully tomorrow I can get a more thorough workout in.
I weighed 212lbs this morning. I hope to see this number jump up again especially now that I am back on the creatine. Here is my log for today:
Thursday, February 11, 2010
February 11, 2010
Today was a real off day. I did a chest workout and felt very weak and tired. I really feel like I have hit a wall with my workouts and training in general. When I do train hard, I usually end up with a very tight low back or a hurting forearm the next day. If I don't train hard, I get lazy and run down. I'm starting to feel like my body is falling apart and I'm in a catch 22. It may be time for me to see my doctor about my back and forearm. I've been holding off to see if it may recover on its own, but it doesn't seem to be doing any better.
I have often had aches and pains in the past which have all surprisngly gone away even with training. These issues may eventually go away as well. However, with my forearm being one of the main problems, it's getting hard just to lift up a weight. I'm thinking I may need physical therapy. I'm going to give my doctor a call and see what he recommends.
Here is my log for today, it's not pretty:
I have often had aches and pains in the past which have all surprisngly gone away even with training. These issues may eventually go away as well. However, with my forearm being one of the main problems, it's getting hard just to lift up a weight. I'm thinking I may need physical therapy. I'm going to give my doctor a call and see what he recommends.
Here is my log for today, it's not pretty:
Wednesday, February 10, 2010
February 10, 2010
Today all I did was cardio for 30 mins and some stretching. This is what I've been needing for awhile. I still haven't been getting in as much stretching as I would like.
Yesterday, I missed my workout because my older son was sick. He caught some kind of stomach bug on Monday night and I had a mess to clean up Tuesday morning. Lot's of fun!
My weight this morning is down to 212. I know I haven't been eating as much I need to. Here is my log for today:
Yesterday, I missed my workout because my older son was sick. He caught some kind of stomach bug on Monday night and I had a mess to clean up Tuesday morning. Lot's of fun!
My weight this morning is down to 212. I know I haven't been eating as much I need to. Here is my log for today:
Monday, February 8, 2010
February 8, 2010
Today I trained Quads and Traps and Abs. I did 110lb ball squats for 8 reps and 32k lunges on the human sport machine for 8 reps. I also did 225leg extensions for 7 reps. I also trained traps and abs.
I felt stronger today than I have in awhile. However, my right forearm and lower back really felt tight today. Unfortunately, I didn't take the time today to stretch afterwards. I also didn't do any extra cardio. At this point with my schedule, I need to determine if I want to focus on stretching, cardio or weight training only. I am not able to schedule all 3 at once right now. I may be able to squeeze 30 mins cardio and 15-20 mins stretching but not much more than that.
I have been trying to put some ice on my forearm (when I can remember it) at home. Other than that, that's all I know to do sense stretching my forearm doesn't really help that much. If this continues to persist for much longer I think I may look into physical therapy.
Here is my log for today:
I felt stronger today than I have in awhile. However, my right forearm and lower back really felt tight today. Unfortunately, I didn't take the time today to stretch afterwards. I also didn't do any extra cardio. At this point with my schedule, I need to determine if I want to focus on stretching, cardio or weight training only. I am not able to schedule all 3 at once right now. I may be able to squeeze 30 mins cardio and 15-20 mins stretching but not much more than that.
I have been trying to put some ice on my forearm (when I can remember it) at home. Other than that, that's all I know to do sense stretching my forearm doesn't really help that much. If this continues to persist for much longer I think I may look into physical therapy.
Here is my log for today:
Thursday, February 4, 2010
February 4, 2010
Today I trained Back. I was very cautious about how I did the rowing exercises. I didn't want to aggravate my right forearm any more than it already is. I used the cables with the new Human Sport equipment. I kept an underhand grip for all my exercises to avoid aggravating the muscles. I think it really helped.
Here is my log:
Here is my log:
Wednesday, February 3, 2010
February 3, 2010
Today I trained hamstrings. I did the glute/ham machine, single leg curls and lying ham curls. I also trained calves.
The highlights were the glute/ham w/ 25lbs for 12 reps and lying leg curl w/ 160lbs for 6 reps. It was a pretty quick workout and not that exciting.
Here is my log for today:
The highlights were the glute/ham w/ 25lbs for 12 reps and lying leg curl w/ 160lbs for 6 reps. It was a pretty quick workout and not that exciting.
Here is my log for today:
Tuesday, February 2, 2010
February 2, 2010
Today, I decided to change up my workout plan. I plan to follow a 1 bodypart rotation for now. I will train each of these bodyparts on their own individual day: Quads, Chest, Hams, Shoulders, Back, Arms. I don't plan to workout 6 days/wk, maybe 4-5 so that means I won't get to everything each week. That's fine, but I plan to continue where I left off. The extra rest time between bodyparts may be helpful for recovery. Also, I plan to do 4 days of cardio each week. The more cardio, the more I will want to eat and help push the higher calorie limits that help to pack on muscle.
I did chest today. I did decline bench w/ 245lbs for 7 reps and the hammer press chest machine w/ 230lbs for 7 reps. I also trained abs. These weights are pretty close to my all time high, so my strength level is pretty close to peak on chest.
Here is my log for today:
I did chest today. I did decline bench w/ 245lbs for 7 reps and the hammer press chest machine w/ 230lbs for 7 reps. I also trained abs. These weights are pretty close to my all time high, so my strength level is pretty close to peak on chest.
Here is my log for today:
Monday, February 1, 2010
February 1, 2010
Today I trained Quads. I really didn't feel like I had that much energy today. I only did 3 exercises: ball squats, lunges and leg extensions. My weights were about 10-20% less than what I normally do.
I did ball squats with 100lbs for 15 reps and 50lb lunges around the track once. I did leg extensions with 180lbs for 8reps. I really felt tired and winded. What I really noticed was that I needed to do more cardio. I only had 1 cardio session last week. So, I decided to do 25mins on the spin bike when I had a client cancellation. The cardio really helped me feel a lot better!
My weight this morning was back to 212lb! I am getting pretty frustrated. However, I did stop all creatine about a week and a half ago. I know that is playing a big role in not keeping the weight up. This may also be a big reason for why I was having a hard time today. I also tend not to eat as much on the weekends as I do during the week. It is literally a chore for me to eat as much as I do! If I am not keeping track of it, I won't eat as much.
I think it's time for a change in weight training/cardio planning. I think I might need more cardio and a little more consistency with weight training. The more often I do cardio, I think the more I will be able to eat and potentially build more muscle and increase my recovery time. I know when I am not doing it, I have a hard time recovering from my weight training sessions and I am really not that hungry. I will need to do some gameplanning...
Here is my log for today:
I did ball squats with 100lbs for 15 reps and 50lb lunges around the track once. I did leg extensions with 180lbs for 8reps. I really felt tired and winded. What I really noticed was that I needed to do more cardio. I only had 1 cardio session last week. So, I decided to do 25mins on the spin bike when I had a client cancellation. The cardio really helped me feel a lot better!
My weight this morning was back to 212lb! I am getting pretty frustrated. However, I did stop all creatine about a week and a half ago. I know that is playing a big role in not keeping the weight up. This may also be a big reason for why I was having a hard time today. I also tend not to eat as much on the weekends as I do during the week. It is literally a chore for me to eat as much as I do! If I am not keeping track of it, I won't eat as much.
I think it's time for a change in weight training/cardio planning. I think I might need more cardio and a little more consistency with weight training. The more often I do cardio, I think the more I will be able to eat and potentially build more muscle and increase my recovery time. I know when I am not doing it, I have a hard time recovering from my weight training sessions and I am really not that hungry. I will need to do some gameplanning...
Here is my log for today:
Thursday, January 28, 2010
January 28, 2010
I had a great training session today! I actually decided at the last minute to train chest/tri and calves today. I normally don't do chest right after a shoulder day since I am using the same muscle groups, but even with all that heavy lifting yesterday, I felt like I could still make good use of them again today. I was right!
I did flat bench with 235lbs for 7 reps which I believe is another record for me! The highest I did before was 6 reps. It's great seeing progress! I also did some dips with 90lbs for 18 reps and heavy calves up to 205lbs on the seated calf machine.
I also spent 1 hour stretching this evening. I think I am starting to see some progress with my flexibility. It's getting easier and easier every time I use the new stretching machines. I was able to get the hamstring stretcher to 90° on the 3rd try with my knee only slightly bent. I was also able to get the hip flexor stretch machine up to 56°.
While I was stretching my glutes (by hugging my knee into my chest), I noticed the tightness in my lower back the most. I think my glutes are pulling on my lower back. This of course makes a lot of sense considering how many lunges I normally do. I suppose I need to really stretch my glutes out a lot more to help relieve that lower back tension. It's great to finally see why I have been in such pain for so long. With a bit more consistency, I think I might the chronic tightness will hopefully be less chronic.
Here is my log for today, you will notice I ate a lot! My weight this morning was 215lbs. So, it actually went down 1.5lbs today. I suppose that's why my appetite was really up today. Hopefully tomorrow, I see some more weight.
I did flat bench with 235lbs for 7 reps which I believe is another record for me! The highest I did before was 6 reps. It's great seeing progress! I also did some dips with 90lbs for 18 reps and heavy calves up to 205lbs on the seated calf machine.
I also spent 1 hour stretching this evening. I think I am starting to see some progress with my flexibility. It's getting easier and easier every time I use the new stretching machines. I was able to get the hamstring stretcher to 90° on the 3rd try with my knee only slightly bent. I was also able to get the hip flexor stretch machine up to 56°.
While I was stretching my glutes (by hugging my knee into my chest), I noticed the tightness in my lower back the most. I think my glutes are pulling on my lower back. This of course makes a lot of sense considering how many lunges I normally do. I suppose I need to really stretch my glutes out a lot more to help relieve that lower back tension. It's great to finally see why I have been in such pain for so long. With a bit more consistency, I think I might the chronic tightness will hopefully be less chronic.
Here is my log for today, you will notice I ate a lot! My weight this morning was 215lbs. So, it actually went down 1.5lbs today. I suppose that's why my appetite was really up today. Hopefully tomorrow, I see some more weight.
Wednesday, January 27, 2010
January 27, 2010
Had a great workout today! I trained Shoulders and hamstrings. I went real heavy on all exercises. I did 150lbs on the hamstring curls for 6 and did 35lbs on the glute/ham machine. For shoulders, I set a record with the hammer press shoulder press. I did 300lbs for 5! That is 10lbs and one rep more than I have ever done before! That is what it's all about! Hallelujah!
I also spent 30 minutes stretching in the evening. It felt really good to spend some time stretching my back and quads. My new plan is to stretch for 30 minutes on every training day. This should help to decrease a lot of the tension that I have been feeling. I have already begun to notice that my range of motion is improving. By keeping this up, I should be able to put even more muscle on.
Here is my log for today:
I also spent 30 minutes stretching in the evening. It felt really good to spend some time stretching my back and quads. My new plan is to stretch for 30 minutes on every training day. This should help to decrease a lot of the tension that I have been feeling. I have already begun to notice that my range of motion is improving. By keeping this up, I should be able to put even more muscle on.
Here is my log for today:
Tuesday, January 26, 2010
January 26, 2010
Today I trained quads and calves. My body has become quite tight all around. I have been finding that a lot of the basic exercises that I do have been aggravating some kind of muscle. I really felt tight in my lower back today during most of the leg exercises. I also am having difficulty holding onto weight because my forearms are hurting a lot as well.
I find this king of odd considering I spent a good amount of time stretching yesterday. I actually thought I was starting to make some progress with my flexibility but my lower back tension felt even worse today than it has in awhile. I think it's time that I start to look for alternative ways to train and maybe look into some king of rehabilitation work on these really tight muscle groups.
If I want to be serious about doing more bodybuilding competitions, I need to make sure my body can handle it. What most of you will find out, if you haven't already, your body can really only take so much stress. Even if all the exercises you do have proper technique and great form, with consistent heavy lifting, your joints and weaker muscle groups will still begin to wear out. This is another reason why doing bodybuilding competitions sporadically instead of all the time can allow your body time to recover.
I need to think about what I need to do to move forward in my training. I may need to take a few steps back so that I can take many more steps forward.
On a somewhat brighter note, my weight is up to 216.5lbs this morning. However, I think a good amount of the weight may be bodyfat since I really haven't been noticing great strength gains. Time will tell.
Here is my log:
I find this king of odd considering I spent a good amount of time stretching yesterday. I actually thought I was starting to make some progress with my flexibility but my lower back tension felt even worse today than it has in awhile. I think it's time that I start to look for alternative ways to train and maybe look into some king of rehabilitation work on these really tight muscle groups.
If I want to be serious about doing more bodybuilding competitions, I need to make sure my body can handle it. What most of you will find out, if you haven't already, your body can really only take so much stress. Even if all the exercises you do have proper technique and great form, with consistent heavy lifting, your joints and weaker muscle groups will still begin to wear out. This is another reason why doing bodybuilding competitions sporadically instead of all the time can allow your body time to recover.
I need to think about what I need to do to move forward in my training. I may need to take a few steps back so that I can take many more steps forward.
On a somewhat brighter note, my weight is up to 216.5lbs this morning. However, I think a good amount of the weight may be bodyfat since I really haven't been noticing great strength gains. Time will tell.
Here is my log:
Monday, January 25, 2010
January 25, 2010
Today I spent 30 minutes stretching which I needed to do! Every time I stretch I always feel so much better, yet I never really want to because I feel like it's not doing enough. I need to start thinking differently. I really need to stretch more often.
I was able to get the hip flexor stretch up to 50° and the hamstring stretch machine up to 90° w/ my knee slightly bent. I was able to get the hamstring stretch up to 70° without bending my knee. This is tremendously better than last week when 45 and 50° was a challenge with the hamstrings and only 30° with the hip flexors! My body really tightens up after leg workouts. I guess I really need to stretch more!
For my diet, I have decided to cut out all creatine for this week. One reason is because I ran out and I need to order more and the other is to cycle off of it. I have been on it for about 10 weeks now and have been taking 15-20g each day which is a pretty good amount. This way, I can recharge when more comes in. I will try to keep my strength up the best I can until then.
Here is my log for today:
I was able to get the hip flexor stretch up to 50° and the hamstring stretch machine up to 90° w/ my knee slightly bent. I was able to get the hamstring stretch up to 70° without bending my knee. This is tremendously better than last week when 45 and 50° was a challenge with the hamstrings and only 30° with the hip flexors! My body really tightens up after leg workouts. I guess I really need to stretch more!
For my diet, I have decided to cut out all creatine for this week. One reason is because I ran out and I need to order more and the other is to cycle off of it. I have been on it for about 10 weeks now and have been taking 15-20g each day which is a pretty good amount. This way, I can recharge when more comes in. I will try to keep my strength up the best I can until then.
Here is my log for today:
Friday, January 22, 2010
22 Jan 2010
Today was a nice day off from training. After 3 heavy days in a row, I find a break really helps. Having that planned down time can really keep things moving smoothly in both your body and the rest of your life!
Tomorrow, I plan to train Hams and Shoulders. I will let you know on Monday how it goes! Have a great weekend!
Here is my log for today:
Tomorrow, I plan to train Hams and Shoulders. I will let you know on Monday how it goes! Have a great weekend!
Here is my log for today:
Thursday, January 21, 2010
21 Jan 2010
Today I trained Back and Bis. I did heavy lat pulldowns to start. I was able to get up to 220lbs for 6 on the new machine. Next, I did the Hammer Strength Row. I got up to 360lbs (4 plates) for 10! I think that was a record set! I then did single arm rows with cables. I used 40kg each side for 7. I finished with some biceps, alternating curls with 40lbs for 8.
Unfortunately, my right forearm has been aching like crazy with bicep work. I could have done more with my left, but my right felt quite painful. It's quite frustrating.
I also did some cardio on the spin bike and then stretched for 20 minutes with the new stretching equipment. It was pretty pathetic to see how inflexible I am. I wasn't able to get the hip flexor stretcher beyond 40° and the same with the hamstring stretch. I may need to start doing this a lot more often.
I weighed 216lbs this morning! Yay! I finally beat the 215lb mark. Let's see if I can keep it up!
Here is my log for today:
Unfortunately, my right forearm has been aching like crazy with bicep work. I could have done more with my left, but my right felt quite painful. It's quite frustrating.
I also did some cardio on the spin bike and then stretched for 20 minutes with the new stretching equipment. It was pretty pathetic to see how inflexible I am. I wasn't able to get the hip flexor stretcher beyond 40° and the same with the hamstring stretch. I may need to start doing this a lot more often.
I weighed 216lbs this morning! Yay! I finally beat the 215lb mark. Let's see if I can keep it up!
Here is my log for today:
Wednesday, January 20, 2010
20 January 2010
Today, I trained Chest/Tris and Abs. Had a great workout! Some of the highlights include the: incline bar bench with up to 205lbs for 8 reps. Also skullcrushers with 80lbs for 7 reps.
My appetite also came back today. I was able to get my calories closer to the target of weight gain (5000 calories) for me. We will see what the scale says tomorrow. This morning I was 214lbs. I have been struggling to break through this weight plataue for awhile now.
Here is my log for today:
My appetite also came back today. I was able to get my calories closer to the target of weight gain (5000 calories) for me. We will see what the scale says tomorrow. This morning I was 214lbs. I have been struggling to break through this weight plataue for awhile now.
Here is my log for today:
Tuesday, January 19, 2010
19 January 2010
Today, I had a great quad workout! I did 2 laps of walking lunges around the track with 50lbs. The second lap, I was really sucking wind! It's amazing to see how cardiovascular endurance really drops off when you don't do cardio every single day! I also did high rep leg extensions (54 reps with 90lbs).
I also tried the plate-loaded leg press to see how my low back would handle it, it wasn't so bad keeping the weight light. I noticed when I brought the weight to 400+, it started affecting my back, so I backed off of my back!
My diet hasn't been getting enough calories lately. I tend to find it challenging to get all the food in each day. It really does become a chore to eat after awhile. I am almost looking forward to the dieting phase.
Here is my log for today:
I also tried the plate-loaded leg press to see how my low back would handle it, it wasn't so bad keeping the weight light. I noticed when I brought the weight to 400+, it started affecting my back, so I backed off of my back!
My diet hasn't been getting enough calories lately. I tend to find it challenging to get all the food in each day. It really does become a chore to eat after awhile. I am almost looking forward to the dieting phase.
Here is my log for today:
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