Somedays I just wonder when the light at the end of the tunnel will actually start to get brighter. I mean I bust my butt at work day in and say out and still can’t get ahead in anything. Whatever happened to the American dream? I am wondering if it even exists anymore. Guess I am going to have to just work a little harder to make a little more money to send Trish to school to get her advanced degree and make our dreams come true. Another brick to build the house.
Been a while
Well it has been a while since I last posted, but I thought I would post up the new workout that I am going to be doing going forward. Also going to be better about writing my blog and will expand it beyond the normal workout talk and training stuff. Going to try to write more about life and how the world impacts those off us trying to make it into the ranks of the IFBB Pros.
The workouts to make a champion….
Day 1 Cardio
Chest
Incline DB Flyes
Warm-up set of 15 then 3×12
Incline DB Press 3×12
Pec Dec 3×12
Hammer Incline 7×12
Biceps
Alt Incline Db curl 3×12
Preacher Curls 3×12
High Curls 3×12
Spider Curls 7×12
Day 2
Back
Wide grip chins
wide grip pulldowns 3×12
One Arm DB’s 3×12
Underhand barbell row 3×12 or deadlifts 3×8
Straight arm pulldowns 7×12 or low rows 7×12
Day 3 Cardio Only
Day 4
Shoulders
DB Press 3×12
Side Laterals 3×12
Front raises 3×12
Cable sides 7×12
Triceps
Dips 3×12
Pressdowns 3×12
DB Extensions 3×12
One hand pressdowns 7×12
Day 5
Legs
Leg ext 4×12
Squats 6×12
Hacks 3×12
Leg Presses 7×12
Seated leg curls 3×12
Lying leg curls 3×12
Standing curls 3×12
Stiff legged deads 7×12
Calves
Day 6&7 Cardio
Building a wall….
Not much of a title, but it is something I have not thought about for a long time. Most people think about stuff in terms of what they will have at the end of a search, but not what it actually takes to get there. I think that is where America has also lost its way in that people want the millions of dollars and they see all the people that have made millions of dollars not doing anything, but a red carpet whore and then bam they become wealthy.
How can someone do it without selling out their own soul. Well that is what the title is about. My dad had said the line you cannot begin to build a wall at the end of it and expect anything. you have to start with the first brick and then move onto the second and so forth. Well that is where I am at right now. I have reached a cross roads in that do I forgo my dream of competing and just get into shape or put my nose to the grindstone and make the commitment and do what is needed to make my dreams come true. Well brick one gets laid down tomorrow and then so on and so forth. I am going to have my dream come hell or high water.
What is your dream and how are you going to make it come true?
Falling off the wagon….
Well I know that the title is a little misleading, but hey it sounds good. As with everyone in the world even I have bad days and miss cardio or a workout (which is bad during contest prep). The thing I have to remind myself is that for the time being bodybuilding is just a hobby and not my paying gig.
I am having a couple of bad weeks in regards to training and cardio. My diet is still ok, but I’ve missed meals due to work. I’ve got to get my bodybuilding life back in order.
Went and saw Captain America today and behind Superman he is my favorite all time. Because he never forgot what it was like to be the little guy. He was humble and generous. Reminds me that I can be just as great if I just believe in myself.
To everyone out there please keep your head up high.
Another week
Well the last few weeks have been crazy. Between me being at work and our dear friend and her boyfriend staying with us for a week Trish and I’s lives have been hectic already.
In two weeks we move into our new apartment (first time both our names have been on the lease) and I’m starting to hit high gear for my contest prep. Plus Trish has started her biggest loser challenge. I will keep everyone posted on how that is going.
Contest prep has been a little easier than I believed it would be just from the fact that Trish has been really supportive and so have my co-workers. They don’t mind me stopping what I am doing every 2.5 hours and eating a meal.
Meals have been scaled back to 6 a day at 2.5 hour intervals and the carbs are almost non existent. I get them for breakfast and that’s about it. Like I say to everyone that is just how my life will be lived from here on out. Just to give a little insight into my diet it is basically egg whites, chicken and turkey for protein with oats, brown rice Adams as my choice for carbs. I get carbs my 1st three meals and then no more throughout the rest of the day.
Cardio has been a pain in the arse, but as always I just power through it and don’t think about it. Though I have begun to read more articles that are saying shorter (10-15 minutes) more intense sessions are actually better for fat loss. You would do 3 cardio sessions a day at that allotted time frame. Wondering if it really works. Not going to try it this time around, but maybe this off-season and next contest prep.
I know I get in extra cardio with all the walking I do at work so I might include walking the stairs if I can to help get in another session during the day. Every little thing helps.
And that includes sleep so I will go to bed and try not to have dreams of ice cream.
I don’t do stupid very well
I bye no means try to be mean and insulting, but sometimes stupid just needs to be called stupid.
I adore my wife’s friend, but her “fiance” is number then a stick. I mean open mouth insert foot stupid. They have been staying with us this past week and it has all but killed me not to smack him upside his head.
Had to write this. Peace out.
Time and space
It is a funny title, but I’ve been reflecting this evening at how through time and space God seems to be ever present in people’s lives. Whether they accept that He is or not He is always there.
Sometimes things can be at their darkest, but there is always a sliver of hope that everything will get better and that we shall all be fine. I have been really thinking.g hard about life and sometimes I have to remember that if I just quit life then I quit on myself. This is the reason I try to stay optimistic about things, but it has been hard lately.
I totally screwed up on my diet this week and bow I feel like I’ve let so many people down. But hey I guess I just need to pick myself up and not feel sorry for myself any more.
Time and space…..
Contest Diet underway
Well after a minor misstep and shooting for a show in July I decided with my mentor to do a show later in the year. Well Monday will be the start of my contest diet. It will be tough, but nothing that is worth doing is easy at all. I will post up different recipes that i use during my diet. Can’t be eating baked chicken all the time. Gotta have a little seasoning to make the food better. Hope everyone is had a good time this weekend.
Buffalo Style Chicken
Here is the first recipe and my go to food when I’m starving.
Now remember this is for bodybuilders. I will put a “normal” portion in parentheses.
8oz (3.5oz) chicken breast
4 tablespoons Frank’s hot sauce
1 teaspoon ground red peppers
Melba toast (optional)
2 tablespoons lemon juice
Salt and pepper to taste
Cut the chicken breast into strips and soak in lemon juice. You can toss the strips in crushed melba toast crumbs if you want. In a large non stick pan (no oil or cooking spray) put strips into cook adding salt and pepper. Once cooked through (roughly 7-10 minutes) place strips into hot sauce and red pepper mix and toss. After that it is time to eat. I love these things and they go great on either a romaine or spinach salad.
Blog of a returning bodybuilder!! 