Yea Friday!

Wow today was hard. This cardio stuff can really make you sweat! It over all was a good day 2 hours at the gym doing cardio giving it all i had and then pushing thru for just a tiny bit more. I can tell that I'm getting more flexible and the endurance is building up this week. But tomorrows Friday so i have one more big day of cardio then i can treat myself with a hardcore core workout called squats and dead lifts oh yea then benching on Saturday! I'm feeling like a kid in a candy store! Crystal promised she would take a picture of me and my 4 plate dead lift, so i can amuse you guys in my blogging fan club!

Till then ill call it TTFN till Saturday night!

I got my new powerlifting belt today kick @$$!

I got my new power lifting belt today kick @$$! Normally that would be enough all on its own for the blogging today as all i did was cardio crap, but i got my belt today. I even felt like putting it on during cardio to look like a dork with a new toy, but Crystal would have gave me crap ( frickin women i tell ya ) So of course i didn't. Today was depressing but really hard i did ......yea .........( prepare for lots of run on sentence's )........................ 30 min on the elliptical at level 8 and a min speed of 7 not that i went below 7.3 but 7. I did a 30 core cardio including: 20 crunches on the ball then all the way up the stairs to look at the ladies 3x in a row running, then 20 push ups ( chick style, cause that's the only i can do it on the ball and most women are better than me at it ) with my knees on the ball, and repeat all 3 activities 3 times. The i went to the amazing stretching band and got on the ball grabbed the band with both hands and pulled as far to the left as i could 30 times, and then? Oh yea grabbed the band with my left hand starting from my right shoulder i pulled it as far the the left as i could without bending my elbow, and then? Let us not forget the right arm starting at the pillar stretch it as far to the left as i could without bending my elbow. Next i did something so shocking it freaked me out i changed sides and did the whole thing on the other side of my body. All of these were done 30 times an exercises. And in true fashion i noticed i still had 10 min left in my hour so i thought of something else to do! 10 min at level 10 on the StairMaster oh yea that is a wonderfully toy especially if you listen to Chad and do not let the paddles bottom out or touch the top. Gotta tell you thinking like Chad makes me want to make me workout till i get ill again! ( what?, yea Chad made me ill the one of the first couple time i worked out with him, that's a hell of a mentor! ) I saw Crystal hop on a treadmill and figured if everyone else in the gym has to see me melting like frosty in July and deal with the smell my wife should get the brunt of it, so i took the treadmill beside her. I walked and ran for 30 min and was pooped out. I finished everything off with a stretch for about 15 min and took a shower for everyone's benefit!

Did i mention i got my belt today!

Cardio Sux

Today was my first day of cardio! That's pretty much how i feel on the left. I kicked my butt with 30 min on the elliptical trainer for 30 min at level 7 and a minimum speed of 7. After that horrible half was finished i went over the the stair climber for 2 min on level 7, then 20 crunches on the ball, and 20 squats on the stairs. I did that 3 times increasing the level on the stair climber by one every time. The next circuit was 20 planks with my feet on the ball then, 20 ball raises with my feet, and last pulling the ball to my rear end with my feet 20 times, for 3 circuits. I finished off with a little running but mostly walked for 45 min, and 15 min of stretching. It was a Chad workout i felt like getting sick at the end of my own workout. Unfortunately this is going to be the hardest phase of the gym for me, but the most important. The whole cardio thing leaves me mentally ruined and my body is really tired. but 1 hour later i feel like i did nothing. When I'm hitting the racks with big boy weights its a tough workout and boy am i sore. My body yells then adrenaline kicks in and i kick it up a notch and feel like grunting, then my body hurts, again adrenaline kicks in..... and it repeats. At the end of the day when i go home I'm a little sore, then i sit for an hour, now I'm really sore. I feel every muscle every joint, that's what the gym means!!! I'm already missing the weights, hey only till the race ( maybe ill hit the big weights on the weekends to keep me motivated ).

Till next time Cardio sucks!

4 Plates!!!!

That's all i have to say 4 plates! squats 4 plates ( with bar 405lb ), been there done that. One more day on heavy weights Sunday upper body, that wont be four plates but hey, that's OK with me ......... for now! Set goals break them time to set more!

That's all folks!

BELT IS COMMING!!!

Yea i know pretty cool huh?! That is a competition spec belt, 4 in tall 10mm thick and way to big around, but its coming and i cant wait.

Today i did upper body just like Monday and Wednesday, today and Sunday. Tomorrow i will be doing lower body as i did Tuesday, Thursday. As of Monday I'm going to try and shred fat for a good 3 weeks. I figure if I'm working hard on my cardio and running, and can loose another say 10 lb of fat it should make it much easier for my 5km run at the end of April.

I'm going to start playing with that incredibly insane workout for p90x or at least get some ideas from it. I got all the disks and have started watching some of them, and those are NOT BEACH BODIES they all belong to navy seals. If you guys don't believe me watch a few min of the videos! I'm thinking of sticking to the stretching, yoga, some of the beginner exercises, and if I'm feeling bold maybe plyometrics. ( i think I'd have to be really brave. ) So this weekend I'm going to take a bunch of that stuff, lots of core, multi muscle / multi-joint exercises, and horrible things like stairs ( 99% of these i learned from Chad ) and put together a workout Chad would be proud of and hopefully fear himself! I will spend minimum 1 hour everyday on this work out and 1 hour cardio on the treadmill or outside ( hopefully) running. On Saturday and Sunday i think ill do some mancercise upper one day and lower another. Boy do i have my work cut out for me! If you guys have some really good ideas or exercises feel free to let me know ( no burpies though, that makes me cringe ) I'm open to all suggestions. Guinna pig me!

Have a good weekend all!!!!

Good week!

Well its been a really good week. I am always pushing my goals, bigger better benches, deadlifts, and squats. I'm starting to find that i want to workout more and more a couple hours at the gym seems short sometime ( sometimes it is when I'm chatting ), or like i didn't get everything i wanted to done. I guess i can chalk that up to being stronger and healthier. My ankle has been buggered up for the last couple weeks so i haven't been running, and my 5.6 k run is coming up at the end of next month. This is starting to make me kinda nervous so i think Monday I'm going to start pushing myself a little more because I'm thinking by the middle of the month i need to start getting myself use to running outside. Unfortunately i am not quite as outdoorsy as Leslie and Chad, I'm by no means a puddle jumper, i don't like getting wet or muddy. Lets hope for some sun and lots of melting. Today i was squatting, deadlifting, and doing some cardio, i felt really good but i think i need to start changing things next week. Next week i think I'm going to push myself to do at least a couple hours a day and push myself to do 2/3 cardio and 1/3 weight training. Like i said i feel stronger and healthier, i want to start trimming down again, and getting more flexible. What this means is i have to dig thru the crap Chad jammed into my head and start on my muscle confusion again. The dreadful things that are going thru my head are things like stairs, lunges, raising the ball between my feet. Oh man maybe its better to be fat....... maybe not! So just push my body till i get ever muscle confused and then i can go back to the things i have learned to like to confuse them again lol!


maybe i can drop another 20 inches in the next 3 months!

Stop thinking fat and get fit!

Time for a belt, for sure!

Today went really well actually, i was really happy. I started working with Crystal today because she has a weigh in on Thursday that shes really pumped for. That started out really crappy as we started with a cardio workout, and Crystal didn't like some of the exercises as she was planning to do those with her Jillian Micheal's work out. So after being frustrated without wanting to express it as i have to live with my wife. I had to regroup and think of something i could do with Crystal that would not be repetitive in her next workout. We started working on a heavier circuit, heavier weight shorter reps. This kinda beat her up and solved the dilemma I was facing. Now shes sore :)

As for me well i had been told if i was going to work out my legs and really build strengthen and endurance, i should burn out my legs or get them close to that point. I started working on the machines to burn out my legs for the first half hour, till they were feeling kinda sore and a little week. I walked around the gym for about 5-10 min stretching them out then went to the rack! I setup the rack to about 2 inches below where i bottom out on my squats and decided to start warming up. I did 3 sets of 20 on the disgusting wall with just the broom handle. I find that this helps me to focus and get into the proper form. I started on the rack with 1 plate and did 15 for a warm up. I moved my way up to another half a plate then dropped reps to 10. I moved up to 2 plates and dropped my reps to 5. From there i worked up to 2 and a half plates and dropped to 3 reps. I kept pushing till i got to 3 plates (yup 3 plates) then i did 3 reps. I could have and would have gone further but still no belt. There doesn't seem to be any suppliers in Calgary and not many if any serious suppliers in Canada. So ill have to order from the States grrrrr.....


I decided since i still had some time i would work on some deadlifts. I started at 1 plate and worked my way up 10 lb at a time with 6 reps at a time till i reached 2 and a half plates. I kept busting my butt and reached 3 plates with 5 reps. From there i worked my way up to just over 3 and a half plates that's 3 x45 + 25 per side and the bar giving me 365lb for a 1rm ( that felt good so good) again more than what i should be doing without a belt. Soon ill have one, once my visa arrives since the last one was stolen at the gym, nope WOW doesn't get to live that one down!

Tomorrow should be a good day i will see what i can get to on the bench!

Till then keep reading and start blogging!