Blah Days

It happens to everyone, and today it happened to me. I am unsure whether it was due to lack of sleep, the heavy steak and cheese sandwich I ate pre-workout or the negative energy that arose as a result of a problem one of my roommates had. Whatever caused it, this has been one of those "blah" days. You simply do not feel like doing anything productive. You just want to eat whatever you want, whenever you want and then, once your gluttonous needs have been met, you just want to climb back into bed and hibernate until next year. You have to constantly remind yourself why you even bother working out, you notice your physical flaws and you ruminate over them. It seems nothing you do will accomplish that goal--the way you want to look and feel.

So, what do I do about "blah" days?

I remind myself of how far I have come in my weight-loss journey. I recall that just over one year ago, I had trouble bending over to tie my own shoes. I remember buying two pairs of 40" waist shorts--the same ones that have to be worn with a belt today because of all the hard work I have put into transforming my body. I tell myself many many times while at the gym that I do not need to lose another 1% body fat right now, this instant; I only need to survive today, to get through my current workout and that I will enjoy the pleasures that await me later--namely a good soak in the hot tub and a good dinner. While I believe this is not the right day-to-day attitude, sometimes it is necessary in order to survive the blah days.

Whenever you have a blah day, just go about business as usual. This is where your mind will prove its worth. Your mental fortitude that you have been reinforcing this whole time will carry you into the next day. Just believe in yourself, realize that you have been advancing towards your goal for a while now and today is no different. Sure, your workout today may be awful and nearly unbearable mentally and your body will probably react to that in some fashion. But it is better than giving up or allowing this to become a pattern. Blah days happen to everyone occasionally--it is part of human nature. We do not change instantaneously. Think of your next blah day as a test of your patience and your dedication. Then assure yourself that you will survive and be stronger tomorrow.

Until then..

Results --1st Goal Obtained!

I'll be sure to post pics later, but I look a LOT better than my last pics. My first set of goals was to drop down to 15% body fat and 205 Ibs. Currently, I weigh less than 205 Ibs but I still have around 16.25% body fat :( My new goal is to drop to 190 and see how I look then and what my body fat % is once I get there. By then, I should be below 15% BF but we'll see. After that, depending on the look, I will either continue to drop down to perhaps 185 or even 180 if necessary and 12% BF. Once I am satisfied with my BF %, I will start bulking back up--probably to 205. Should only be a day or two on those new pics.

Until then..

Change in Blog Post Titles!

As you may have noticed, I stopped with the whole "Day x" routine--mainly because they are boring but also because it is probably daunting to read day after day after day of blog posts: regimen, exercise/weight/reps then abs/reps then cardio/time then Diet/feedings etc etc. I figured I should change it up a little so I will try to focus on some struggles I have to overcome as well as some basic info on what is going on.

Next post: results!

Until then..

Double the Cardio Double the Fun

I did abs/cardio today--I noticed very quickly that doubling the cardio from one day to the next is quite demanding. As usual, we worked our abs first then did cardio. Here's the workout:

Abs

• Push-up crunches - raise your legs so they are nearly vertical, no bend in the knees. Raise your fingers and touch your toes. Now do this 50 times.
• We sat side-by-side and did ball twists so the ball completed 50 relays.

Do this entire circuit 3 times.

Cardio

• 20 minutes on the crossramp
• 20 minutes on the elliptical
• 20 minutes on the bike

Diet
Feeding 1 - bowl of chicken noodle soup and a fruit smoothie
Feeding 2 - handful of hawaiian bread and 1 tbs of peanut butter
Feeding 3 - post-workout shake
Feeding 4 - pot roast with carrots, celery and potatoes
Feeding 5 - 60 calorie fruit snack
Feeding 6 - glass of orange juice

Tomorrow is rest day followed by legs most likely.

Until then..

Day 31

This is actually a composite of the past 3 days...I meant to write different posts for each day but not everything goes as planned, so here we go:

Day 1: Abs/Cardio

• Side crunches - 20-25-30 (each side)
• Planks - 20-25-30 seconds
• 30 minutes on the elliptical for cardio (15 forward, 15 backward)

Day 2: Chest

• Smith bench press - 135 Ibs, 10-10-10 reps/set
• Incline chest press - 85 Ibs, 10-12-15 reps/set
• Incline shoulder raise - 95 Ibs - 20-25-30 reps/set
• Weighted chest dip - 125 Ibs, 10-12-15 reps/set
• Wall crunches for abs @ 0-45-90 degrees, 50 reps/set
• Stairmaster for cardio - 15 minutes

Day 3: Biceps/Forearms

• Seated rows - 70 Ibs, 10-12-15 reps/set (each arm)
• Alternating curls (standing), 30 Ibs, 10-12-15 reps/set (each arm)
• Pronated wrist flexors - 25 Ibs, 20-25-30 reps/set
• Supinated wrist flexors - 25 Ibs, 20-25-30 reps/set
• Lever preacher curl - 100 Ibs, 30 seconds release/set x3
• Cable twists for oblique abs - 50 Ibs, 10-12-15 reps/set (each side)
• Kathy Lee's - 10-15-20 reps/set
• 30 minutes on the exercise bike + 10 minutes of swimming laps for cardio

Diet for Day 3:
Feeding 1 - bowl of potato leek soup, 1/2 turkey sandwich
Feeding 2 - fruit smoothie
Feeding 3 - post-workout shake
Feeding 4 - 2 hamburger patties, rice pilaf, peas
Feeding 5 - 60 calorie fruit snack
Feeding 6 - 100 calorie snack pack

Tomorrow is probably abs/cardio even though my abs are going to be sore. After day 2, my shoulder felt a little sore so I iced/heated it and by Day 3 it felt fine. On abs/cardio days I'm increasing the cardio time to a full hour instead of 30 minutes.

Until then..

Day 30

Shoulders/forearms. My workout buddies are feeling the pain from triceps, abs and legs particularly. Today went pretty well. Not sure what tomorrow will be (perhaps abs/cardio depending on soreness levels). Here's the regimen:

• Shrugs - 100 Ibs, 15-20-25 reps/set
• Supinated wrist flexors - 20 Ibs, 20-25-30 reps/set (weight was a little light I think--could have done 25 Ibs)
• Military press - 20 Ibs, 10-12-15 reps/set
• Forward/lateral flyes - 10 Ibs, 10-12-15 reps/set

Abs
I made this one up and my workout buddies really loved it (ok not really but still).

• Starting position - lying on back with large ball held by legs held a few inches off the floor
• Position 1 - reach up and take the ball from your legs with your hands, keeping arms and legs straight, then return to starting position but with the ball in your hands (do not allow any limb to touch the floor)
• Position 2 - give the ball back to your legs and return to starting position
• Position 3 - lift the ball with your legs straight up into the air (perpendicular to the floor) and then move your legs to one side while keeping your torso straight (your entire back should still be touching the floor)
• Position 4 - lift the ball to the other side with your legs then return to starting position

All of that is 1 rep.
Now do 15 reps.

Cardio

• 20 minutes on exercise bike
• 10 minutes swimming laps in the pool

Diet
Feeding 1 - large breakfast which included 2 slices of wheat toast (too much butter), 4 pieces of bacon (very little grease), 2 eggs (over medium), O'Brien potatoes with cheese
Feeding 2 - fruit smoothie
Feeding 3 - post-workout shake
Feeding 4 - cheat meal (back to Tulsa Rib Co.): half rack of baby back ribs, french fries, creamed corn, cornbread, potato salad (notice how I said cheat meal)
Feeding 5 - 16 oz. of hot chocolate (not really a feeding but meh)
Feeding 6 - 60 calorie fruit snack
Feeding 7 - 100 calorie snack pack

We'll see how my workout buddies feel tomorrow before I make any promises or prophecies on the workout regimen.

Until then..

Day 29

I skipped yesterday mostly due to bicep issues but more so I could not get away to the gym. However, today I did triceps for the first time in a while and it felt pretty good. I definitely feel stronger and it shows in the increased weight:

Strength training

• Cable pulldowns - 30 Ibs (with rope attachment), 10-12-15 reps/set
• Overhead tricep extensions - 30 Ibs, 10-12-15 reps/set
• Tricep pushups - 10-12-15 reps/set (I should have done more of these--more like 15-18-20 or something like that)
• Assisted dips - 100 Ibs, 10-12-15 reps/set (remember that the greater the weight on this machine, the harder it is...the maximum weight for this particular machine at my gym is 185 Ibs)
• Tricep extensions - 70 Ibs, 10-12-15 reps/set
• Tricep extensions (alternating arms, different machine) - 35 Ibs, 10-12-15 reps/set (each arm)

Abs

• I completely forgot about abs today...I was training one of my workout buddies and it completely left my mind.

Cardio

• 15 minutes on the bike
• 15 minutes swimming laps

Diet
Feeding 1 - stir-fry (vegetables, steamed rice, boiled chicken)
Feeding 2 - post-workout shake
Feeding 3 - turkeyloaf, mixed vegetables, rice pilaf
Feeding 4 - 10 strawberries
Feeding 5 - 60 calorie fruit snack
Feeding 6 - 100 calorie snack pack

Tomorrow will probably be shoulders/forearms but maybe chest. I'm thinking the former because I anticipate a lot of soreness in my triceps.

Until then..

Day 28

Legs day. I'm still introducing my new workout buddies to strength training and such so I find myself cutting back a little on my own regimen so I can make sure they are using proper form and not injuring themselves. Now I understand why professional trainers never train themselves while they are training others. For the past two days, we have spent about 3 hours each day at the gym. Hopefully, our routine will become more efficient and we will move to supersets and reduce the time we spent standing around waiting for the other person to finish up the current set. Anyway, here's the regimen for the day:

• Leg extension - 70 Ibs, 10-12-15 reps/set (weight was light)
• Hip abductions - 110 Ibs, 10-12-15 reps/set (each leg)
• Calf raises - on top of 45 Ibs weight, 30-40-50 reps/set
• Leg press - 110 Ibs, 10-12-15 reps/set
• Lying leg curls - 100 Ibs, 10-12-15 reps/set
• Kneeling leg curls - 130 Ibs, 10-12-15 reps/set

Abs

• Twists - w/ 8 Ibs medicine ball, 20-20-20 reps/set (each side = 1/2 rep)
• Hold medicine ball with knees bent towards the stomach while lying on back for 10 seconds, then straighten legs a few inches above the floor for 10 seconds - x3

Cardio

• Swam laps for about half an hour

Diet
Feeding 1 - 1/2 turkey sandwich, bowl of chicken noodle soup
Feeding 2 - post-workout shake
Feeding 3 - 2 x 8oz chicken breasts, steamed vegetables, rice
Feeding 4 - 60 calorie snack pack
Feeding 5 - 100 calorie snack pack
Feeding 6 - 2 small cans of V8 (low sodium)

I am planning shoulders/forearms for tomorrow but my left bicep is still very sore. We'll see how it goes...perhaps it will be another abs/cardio day.

Until then..

Day 27

Biceps--my personal favorite muscle group. My workout buddies are already sore (guess I trained them well on the first day of weights).

Regimen

• Preacher curl - 70 Ibs (machine), 10-12-10 (30 second release) reps/set
• Seated alternating curl - 35 Ibs, 10-12-15 reps/set (each arm)
• Inclined curl - 25 Ibs, 10-12-15 reps/set
• Declined curl - 25 Ibs, 30 second release x3

Abs

• Lever seated crunch - 120 Ibs, 20,30,40 reps/set
• Lever twist - 90 Ibs, 10-15-20 reps/set (each side)

Cardio

• 15 minutes on elliptical
• 15 minutes swimming laps

Tomorrow is rest day. I'll probably still do sauna/hot tub/pool though for muscle relaxation. My lower back is still very sore--heating pad will probably help (15 minutes on, 15 off).

Day after tomorrow is probably legs (unfortunately).

Until then..

Day 26

Abs/cardio. I started with my new workout buddies who have been away from the gym for a while so we decided to start slowly.

Abs

• Crunch circuits - side crunches (each side) and straight crunches, 25-30-35 reps/set (each)

Cardio

• 30 minutes on the exercise bike--did about 10 miles

Diet
Feeding 1 - bowl of chicken noodle soup
Feeding 2 - small glass of grape juice, 60 calorie fruit snack
Feeding 3 - post-workout shake
Feeding 4 - grilled beef (85/15), mushrooms and onion and peas & rice
Feeding 5 - 100 calorie snack pack
Feeding 6 - forgot...again

Tomorrow is biceps. Looking forward to it. Normally I would take a day off here but my buddies are really excited to start strength training so that day off can wait.

Until then..

Day 25

Today was back. It was pretty strenuous--so much so that I could not finish the workout. I did all my back exercises and my upper/lower abs but after that my blood sugar dropped because I did not eat well enough (that happens a lot actually). As a result, I stopped, drank my post-workout shake early (I needed to feed badly) and spent half an hour on the treadmill to take it easy but still fulfill the cardio portion of my regimen.

Strength training

• Hyperextensions - 45 Ibs, 15-10-8 reps/set (the weight was very clumsy and difficult to manage)
• Lower back extensions - 100 Ibs, 10-12-15 reps/set
• Seated high row - 100 Ibs, 10-12-15 reps/set
• Lat pulldowns - 100 Ibs, 10-12-15 reps/set

Abs

• Seated crunch - 110 Ibs (lever), 20-20-20 reps/set

Cardio

• 30 minutes on the treadmill

I also did sauna/hot tub/pool (for stretching) after my workout

Diet
Feeding 1 - bowl of butternut squash V8 soup (very little protein--let that be a lesson to you...you need protein even before your workout)
Feeding 2 - post-workout shake
Feeding 3 - 4 oz salmon, asparagus, mashed potatoes, triple chocolate brownie w/ vanilla ice cream
Feeding 4 - 60 calorie fruit snack
Feeding 5 - 100 calorie snack pack
Feeding 6 - ate lunch way too late today which threw off my schedule

Tomorrow is abs/cardio day. I'm really excited because I have two new roommates whom I get to start training. Motivation is always easier to come by when you are not alone.

Until then..

Day 24

Abs and cardio today. After nearly one week of absence from the gym, I figured I would take it easy today and just work on fat burning.

Abs

• Twisting crunches - lying on your back with one leg on knee. Elbow to opposite knee (each side), 30-35-40 reps/set
• Crunches - 30-35-40 reps/set

Cardio

• 30 minutes on the elliptical machine, resistance 6. Today, I did about 3 miles in 30 minutes, burning over 300 calories.

Diet
Feeding 1 - cup o' noodles soup (not a great choice but it was the only available choice)
Feeding 2 - post-workout shake
Feeding 3 - 2 boneless, skinless chicken breasts, 2 cups of Spanish rice, 2 cups of mixed vegetables
Feeding 4 - 100 calorie snack pack
Feeding 5 - 60 calorie fruit snack
Feeding 6 - 100 calorie snack pack

Tomorrow is definitely back day.

Until then..

Day 23

Today was chest day. I am still successful at performing new exercises (except abs) each day. I am not certain how long I will be able to do this without repeating, but it has been nearly 30 solid days without a single repeat so hopefully there will be no plateaus in my future. Today's regimen:

Strength Training

• Bench press - 135 Ibs (smith), 8-8-8 reps/set
• Incline bench press - 95 Ibs (smith), 8-10-12 reps/set
• Decline chess press - 60 Ibs (machine), 10-12-15 reps/set
• Incline shoulder raise - 25 Ibs (dumbbell, simultaneous), 15-15-15 reps/set

Abs

• With 8 Ibs medicine ball, begin with knees bent inwards towards stomach while lying flat on your back. Hold the medicine ball on your legs for 10 seconds, then straighten your legs while holding the medicine ball a few inches off the ground. Repeat two more times.
• Abdominal twists with 8 Ibs medicine ball

Repeat the circuit a total of 3 times.

Cardio

• 28 minutes on the Crossramp

Diet
Feeding 1 - soup/salad/breadsticks at Olive Garden
Feeding 2 - 100 calorie snack pack
Feeding 3 - post-workout shake
Feeding 4 - half roast beef sandwich (light mayonnaise) and cup of clam chowder
Feeding 5 - two small cans of V8 (5.5 fl oz, low sodium)
Feeding 6 -

Additionally, today was the first day back at my old gym in CA. I also visit the gym at night where I spend 10 minutes in the sauna, 10-15 minutes in the hot tub, then I sometimes stretch in the pool and shower. It's a great way to end the day.

Not sure what tomorrow's workout will entail--I'll keep you posted.

Until then..

Day 22

Today was arms--nothing but arms (well ok and abs too). Today was a maintenance day. The workout was not very strenuous but it didn't hurt either. Unfortunately, there was no time left at the end for cardio. Particularly during the ab exercise, it was obvious how far I had come in just one month.

Regimen
Superset 1

• Seated pronator/supinators - 20 Ibs, 10-12-15 reps/set (each direction)
  
• Tricep pushdowns - 30 Ibs, 10-12-15 reps/set
  

Superset 2

• Cable alternating seated pushdown - 25 Ibs, 10-12-15 reps/set
• Prone incline curl - 20 Ibs (dumbbell), 10-12-15 reps/set

Superset 3

• Preacher curl - 90 Ibs, hold bar in starting position (close to the chest), slowly lower to resting position over a period of 30 seconds
• Reverse wrist curls - 25 Ibs (seated), 25-30-35 reps/set

Abs

• Kathy Lee's - 10/12/15 reps/set

Diet
Feeding 1 - can of V8 (low sodium)
Feeding 2 - bowl of lentil soup
Feeding 3 - 4 x small peanut butter crackers
Feeding 4 - cheat meal (my favorite restaurant--Kabuki!)
Feeding 5 - cup of applesauce
Feeding 6 -100 calorie snack pack (Oreo)

I'm taking the next day and the weekend off. Hopefully, I will start back up again with a new routine. I am switching back to my old gym which I am very happy about because it has a hot tub!

Until then..

Day 21

Abs/cardio (again). My workout partner never makes Wednesdays it seems--something always comes up. Usually, he has to work out of town and then drive 90 minutes to get back. By the time he arrives, it's pretty late. Anyway, here's what I did today:

Abs

• Crunch rotations - left side/center/right side, 50-50-50 reps/set, 3 circuits

Cardio

• 28 minutes on the Crossramp
  

Diet
Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich
Feeding 3 - post-workout shake
Feeding 4 - 2 x 6 oz chicken breast, 2 tbs of honey dijon sauce, sauteed mushrooms, mashed potatoes & gravy, green beans, 2 honey butter croissant rolls
Feeding 5 - 1/2 oreo sundae
Feeding 6 - handful of Hawaiian bread, 1 1/2 tbs peanut butter

Tomorrow is arms--all arms, nothing but arms (well, abs + cardio too).

Until then..