Week 1 Day 5

Well today did not go as planned, so I rescheduled today for tomorrow. I woke up at 4:45 to go to the gym and my body did not want to get out of bed. I didn't end up getting out of the house till around 7:30 in time to make to work at 8am. I would have worked out after work but there was a Creighton game tonight so I couldn't miss that. So I decided to call today a day off and finish my week tomorrow. So I will be back at it extra hard tomorrow.

Week 1 Day 4

Weight- 328.6

Well today was the first day out of the "routine." I didn't have to work till 1pm today, I switched shifts with a guy at work so I can go to the Creighton Basketball game tomorrow night. So I worked out this morning, which I prefer but I don't want to get up at 5 every day to do it. Anyway I woke up around 8:45, made myself a Protein shake, vanilla, with OJ, And raspberry yogurt. I left for the Gold's around 9:15 to do my work out.

Leg press- 180lbs- 10reps, 270lbs- 10reps, 360lbs- 10reps
Hack Squat- 95lbs- 10reps, 115lbs- 10reps, 125lbs- 10reps
Decline Bench- 115lbs- 10reps, 135- 10reps, 155lbs- 9reps
Seated Cable Rows- 90lbs- 10reps, 120lbs- 10reps, 140lbs- 10reps
Reverse Peck Deck- 90lbs- 10reps, 110lbs- 9reps, 110lbs- 7reps
Curl Machine-55lbs on level1- 10reps, level2- 7reps, level3- 6reps
Tricep Extensions Dumb bells- 12lbs- 10reps, 15lbs- 8reps, 15lbs 6reps
Planks-Front- 38sec. Left side- 20sec. Right side- 23sec.

Overall it was kind of a frustrating day at the gym. It all started with the Hack Squat, which Jon had explained to me a couple of weeks ago. I forgot so I looked it up on the Internet this morning basically the bar sits on the ground behind you you squat down and pick the bar up all the while keeping it behind your legs. Well it looked easy enough, but when I attempted it I probably looked like a fool. There was no fluid motion on the upswing. When i squatted down everything was cool but as soon as I came back up, the bar drug up my leg from the back of my knee to just below my glutes. If I hadn't looked it up online before I went I would have thought Jon was playing some cruel trick on me. When I tell Jon about this I already know how he will tell me to fix it. NEW SHOES! This is not because I have old shoes, for leg lift exercises he has told me I should invest in a pair of flat soled shoes ie. Chuck Taylor's. I guess I will probably break down and buy some.

So after that fiasco everything went well until I got to the reverse peck deck. I think I was doing them correctly but not for sure not a lift I have ever done before. Oh well, either I looked like an idiot or a pro.

Well my legs are about as sore as they have ever been which I suppose is a good thing. I am trying no to over work them using less weight than I can handle because of my knees. My arms are a lot less sore than yesterday by next week the soreness should wear off completely.

So any who I got back from the Gym had 4 eggs 3 slices of turkey bacon and two slices of wheat toast along w/ a glass of OJ. (which reminds me I am out of eggs!) For lunch I had two chicken tacos, and for dinner chicken and rice. I had a banana a couple of hours ago, and I am not to hungry so I think nothing more for tonight. I will probably head to bed in a little bit its going to be in an early one tomorrow.

Week 1 Day 3

Weight-329lbs

Well it's day 3 and man am I sore. I would say right now that my triceps are the most sore then next my chest, and legs. I woke up this morning much like yesterday around 6:45am I had Three eggs 2 strips of Turkey Bacon, the headed off to work. For lunch it was Chicken, rice and California mix vegetables. I find that I eat the same thing over and over just because its easier. Around 3:45 I had a Vanilla Protein shake. I went to the gym about 5:15 and started my work out.

Squats- 125lbs- 10, 135lbs-10, 145lbs- 10
Cable Flys- 45lbs-15, 55lbs-12, 60lbs-9
Dumb bell Shrugs- 25lbs- 16, 55lbs- 12, 65lbs- 10
Cable Front Raises- 15lbs- 10, 20lbs-10, 25lbs- 10
Narrow Grip Bar- 55lbs-10, 65- 10, 75-10
Skull Crushers- 45lbs-10, 55lbs- 10, 65lbs- 10
Standing Sled Calves- 200lbs- 15, 220lbs- 12, 240lbs- 10
Back Extensions- 3 sets of 15

During my workout out I saw a lady fall I was one second too far ahead to catch her. She was working with a personal trainer it was probably her first time at the gym. He was showing her an exercise basically just stepping up on a 12" box and back down. He did it a few times then told her to do it. I was walking by just as she was stepping up on the box. She had both feet up on the box, lost her balance and did a Nestea plunge on right on the gym floor. The crazy thing is her trainer was right there and he didn't even make a move to catch her. She seemed to be all right so that is good.

Well I got my body fat tested today to get an idea of where I am at. My body fat is 34.6% which obviously is high, anything over 28% is unhealthy, hence the reason to get in shape. That means my 100% (lean weight no fat at all would be 216). Body builders compete at around 5-8% body fat. Obviously that would be a good goal for the contest, but I would probably be happy with anything around 10%-15%. So at 10% body fat right now I would be 248lbs which is probably a good weight for my frame. Now over the course of the next few months I will also be gaining muscle so that number will go up probably to the 260's. I guess we will have to see.

When I got home from the gym I made Chicken and rice again. (surprise surprise) It is boring to write about it over and over again but it really doesn't bother me. I think however I will take my two days off and eat regular stuff. I don't think Jon wants me loosing too much weight right now anyway. The reason I eat the same thing over and over is I know I am getting enough protein to gain muscle mass, and I don't have to think up creative menus, for each day. Basically, It's a lot easier. While I was waiting for the Chicken and rice to cook I made a protein shake with Strawberry Whey protein, OJ, and way too much yogurt. Later I had ate the chicken rice now I am hungry again, I think I will have an orange. Until tomorrow!

Week 1 Day 2

Well, it's day two and I stuck with it, so I guess that's a good sign. I woke up this morning around 6:30am hit the ol' snooze and actually got out of bed around 6:50am. This morning I ate 3 eggs over easy 3 strips of turkey bacon and 2 pieces of wheat toast. I decided not to eat anything between breakfast and lunch. Fol Lunch I had the same thing as I did yesterday A Chicken breast, white rice and some California mixed vegetables. I drank a protein shake around 3:45 before I left work at 4pm. I made it to the gym around 5:15. It was a disappointing start at the gym today. I started the day with Standing lunges, having never done standing lunges I think I over did it a little. I ended up pulling my hamstring in both legs. So I couldn't do the rest of my lunges or Dead lifts. Good news is by by now it is feeling better, so hopefully I can do squats tomorrow.

Standing Lunges-90lbs- 10reps (pulled hamstring)
Dead lifts- (Couldn't do w/ pulled hamstring)
Dumbbell Incline- 45lbs- 12reps, 50lbs- 11reps, 57lbs-8reps
Lat Pull downs-120lbs- 11reps, 130lbs,- 10reps, 140lbs- 10reps
Lateral Flys- 15lbs- 10reps, 20lbs- 9reps, 25lbs- 7reps
Wide grip curls- 45lbs- 10reps, 55lbs- 8reps, 65lbs- 6reps
Cable push downs- 100lbs- 12reps, 120lbs- 10reps, 130lbs- 10reps
Obliques- One set each side 25

I came home from the Gym had a strawberry protein shake with a couple of scoops of yogurt and OJ in it. Later I had A chicken breast sandwich, and two oranges.

Feeling a little sore from yesterday but it is definitely a good sore. My hamstrings today are a different story. I guess I forgot to post my weight yesterday. Yesterday it was 334 today 332. I think I will start posting that at the top of the entry from now on. Right now the most important thing for me is not loosing weight but gaining muscle mass. Wednesday I think I am going to have my Body Fat checked so I have an idea of how much muscle I am gaining.

Week 1 Day 1

I woke up this morning around 8 am breakfast went as planned 2 eggs over easy 3 strips of crispy turkey bacon 1 piece of wheat toast and a glass of OJ. I got ready for work and just before I left around 9:30 I whipped up an interesting protein shake to take to work consisting of some Orange Juice, Vanilla Whey Protein, a couple scoops of raspberry yogurt, and 3 ice cubes. I drank the shake around noon, and ate a pickle (don't ask), then went to lunch at 2:15. For lunch I had a chicken breast, white rice, California mix vegetables, and a diet Coke. That is one thing I need to work on no more pop, diet or otherwise. Around 5:30 I drank some more Whey Protein, this one wasn't so fancy just water and the Vanilla mix. I need to remember to use less water when mixing them that way, not the best tasting shake ever. I got home from work around 6:30pm and did my Phsyc home work that was due today, threw a chicken breast in my rice cooker and went to the gym.

On the way to the gym I realized I forgot the work out plan that Jon made for me but I didn't feel like going back for it, so I decided to try to go by memory. I guess we will find out how close I came to getting it right. I started out with the Bench press.

Bench Press- 135lbs- 15reps, 155lbs- 10 reps, 165lbs- 10 reps
Seated Overhead- Ext 45lbs- 10reps, 50lbs- 10reps, 55lbs- 10reps
Seated Calves- 90lbs- 20reps, 135lbs- 12reps, 170lbs- 10reps
Dumbbell Rows- 40lbs- 10reps, 45lbs-10reps, 50lbs-10reps
Leg Curl- 140lbs-10reps, 150lbs- 10reps, 160- 10reps
Leg Ext- 140lbs- 10reps, 160lbs- 10reps, 160- 10reps
Hammer Curls- 32lbs- 10reps, 35lbs- 8reps, 40lbs- 6reps
Dumbbell shoulder press- Forgot to do (oops)
25 mins walking on the treadmill at the highest incline.

Then I came home made a sandwich with the chicken breast in the rice cooker on whole wheat with lettuce and tomato. I am eating it as we speak, tastes great!

The time has come...

I am excited to start the body-for-life Eas challenge unfortunately the actual contest does not begin for me until Feb. 12th. I am going to start my training tomorrow. My friend Jon has agreed to train me, and I have agreed to give Jon 10% of the $50,000 (after taxes of course). The money is fine and dandy and I am going to work my ass off (literally) to win, but I'm not doing it for the money, if I were I wouldn't be able to stick to the plan. I am doing it for myself. I am doing this to get into shape and feel better about the way I look.

So tomorrow the plan is as follows 2 eggs 3 slices of turkey Bacon and a slice of whole wheat toast. For lunch A chicken breast, white rice, and mixed vegetables. Between lunch and dinner a serving of whey protein shake. After I get home from work to the Gym I go. Here is what Jon has planned for the pre-challenge workout.

1st Day of week
Leg Extension, Leg Curl, Bench Press, Dumbbell Rows, Dumbbell Shoulder Press, Hammer Curls, Seated Overhead Extensions, Seated Calves, 30 min's walking on tread mill, Ab Roller

I will do three set of each exercise, and try to do the most weight I can at at least 10 reps each set.

Here is the link for the Eas challenge if you are curious http://www.bodyforlife.com/

Well if I have time I will post tomorrow and let you know how well the day went.