Week 2 Monday upper A

Well, Week 2. Still feeling good. Last week my legs were extreemly sore! They are feeling better. I feel like i pulled the same muscle I did last year. The one right below my right shoulder blade going from spine around side. Hurts some time, sometimes not. Mostley when i try to have good posture when sitting up. Ohh well. Pushing thorough

This week, plan has me up to 3 sets of heavy weight. so 2 light warmups, the 3 work sets. I pushed weight up some on each exercise. Feeling better. Diet has been 95% good. Slipps here and there. Work in progress there.

Week 2 : Feb 28 2011
EXERCISE	Warm up	Warm up	Set#1	Set #2	Set #3
Warm-Up Cardio: 5-10 minutes	done
Barbell Bench Press: 2 sets of 12-15 reps	75x15	75x15	155x10	155x9	155x6x5
Bent Over Barbell Rows: 2 sets of 12-15 reps	65x15	65x15	105x120	105x9short	95x8
Seated Barbell Military Press: 2 sets of 12-15 reps	15x15	15x15	25x10	25x10	25x8
Barbell Shrugs: 2 sets of 12-15 reps	55x15	55x15	125x10	125x8	125x10
Close-Grip Barbell Bench Press: 2 sets of 12-15 reps (dips)	15x15	20x15	35x10	45x8	45x6
Barbell Curls: 2 sets of 12-15 reps	30x15	30x15	50x10.5	50x7x5	50 6+2

Day 5 Lower B

One more day in the books. Back of legs are almost bearable now with the soreness. Going up and down the stairs at work is enjoyable. Love the pain though. In time this will go away. Diet been pretty good this week. Trying to cut all junk food out.

weight 185.3 19.3% bodyfat (per digital scale post workout)

EXERCISE	Warmup #1	Warmup #2	Set#1	Set #2
Warm-Up Cardio: 5-10 minutes
Barbell Deadlift: 2 sets of 12-15 reps	45x15	65x15	105x15	115x12
Hack Squat: 2 sets of 12-15 reps	20x12	20x12
Lying Leg Curls: 2 sets of 12-15 reps	15x15	15x15	20 r15 l14	20 r14+2 L14+3
Seated Calf Raise: 2 sets of 12-15 reps	50x15	70x15
Standing Calf Raises: 2 sets of 12-15 reps	20x15	20x15	20x15 slow	20x20 slow
Flat Bench Lying Leg Raise: 2 sets of 12-15 reps	15	15
Barbell Side Bend: 2 sets of 12-15 reps	70x15	70x15

Day 4 Upper b

Felt good. Started slightly late. good form on all excep last set of side lateral raise. struggled last couple reps. Lighter weight next time. also on pullups. Got 6 with no chair. 6 with chair. Another way to build this is use a chair to get up. Then drop feet and use body weight to lower down slowly. Hopefully over time, i can do 12-15 un assited. Then have to add weight!

Warm-Up Cardio: 5-10 minutes
Barbell Incline Bench Press: 2 sets of 12-15 reps	20x15	30x16	45x15	45x7
Pullups: 2 sets of 12-15 reps	6nochair 6chair	7 negs
Side Lateral Raise: 2 sets of 12-15 reps	10x15	10x15	15x13	1515x12 badform
Dumbbell Shrug: 2 sets of 12-15 reps	25x15	25x15	45x15	45x15
Lying Triceps Press: 2 sets of 12-15 reps	15x15	15x15	60x11	50x15
Dumbbell Bicep Curl: 2 sets of 12-15 reps	15x15	15x15	25x15	30x8

Wednesday 1st week

Well, Completed the first two days. Upper body A, and lower body A. Feel pretty good. Trying to figure out how to modify some of the moves for the equipment I use at home. Figured it all out and got the right weights figured out, so I have a good starting point to start from.

The backs of my legs are extremely sore from the squats and other legs exercises. I am pushing to failure on every set. Not going half assed at this any more. Looking back at the pictures I have taken over the last year. I saw some progress, but seemed to not make any more. I am re-energized!

It makes me feel good seeing a co worker of mine seeing what I do and trying to better him self. He went out last night and got some bands and a pull up bar to start his p90x journey.

Today is a cardio day. One huge area for me to get better at it. I am trying to catch up to a good friend who runs or bikes miles a day. 30 minutes on the treadmill doesn't seem so bad. Let me load up my podcast and get to it.

Cya tomorrow

Edit: post run

30 Minute on jog mode on treadmill

miles, uhhh i think 1.5-2 miles. Will look next time I do it

Feel amazing. Never enjoyed treadmill.

The podcast of photoshop tv makes it much more easy to finish. Wanted to stop once, made my self plow through.

Start of 12 week trainer

These were taken yesterday. I have a nice new photo studio up in my house now, so I get to practice my Lighting also while doing these pictures :)

These are the pictures from Start of my 12 week bulking session. I have let my belly come back slightly. Will work on this.

Goals:

Build Chest

Thicken up shoulders

drop from 20% fat to 10% - 15%

Build Strength, not just looks.

Around 3rd round of P90x/Insanity

Here is after the three rounds I believe. Again, some good tonight, but my focus had wained, and diet was not in order, so I was not progressing. I did not really do the ab routines, which I should have. I do like these pictures though.

I don't see this stuff in the mirror. I still see the 150 lb skinny kid from high school. But, looking at the pictures, I see some good changes.

1st Round p90x completed

Well, here is what I looked like after one round of p90x.

Donut is gone. Toned up some. Wanted some more

The one thing I had to master was nutrition, which i didn't even think about.

NUTRITION IS 70% OF GETTING IN SHAPE!!

If you do not fuel with right fuel, you are wasting your time.

This is still a work in progress with food.

In the Beginning......

A little over a year ago, I was sick and tired of being sick and tired. I was out of shape. Not happy with my self and wanted something different. My mother is a personal trainer who has made amazing changes in her body over the years. She has fallen in love with helping people better them selves. She would come over once a week and train us, but i never really gave it my all and sort of half assed my once a week workout. Really doing my self a disservice to herknowledge and expertise.

She gave me a copy of p90x to try out and let her know what I thought. Well, One year later and I have a new found love of fitness. Since then, I have completed a round of p90x, a round of insanity, and a mixed round of p90x with insanity mixed in (yeah, that was fun). It took me some getting used to and time to really focus. P90x is a great program to tone up and insanity is a great cardio program to make you want to pass out, uhhh i mean get in shape. After those rounds I wanted to bulk up so i switche over to a more bodybuilding routine.

At the begining, I started to fight it at first. All the Excuses, time, I will do it tomorrow, etc.......

I do have some challenges with time. But, I found ways around it. I get home later from work and night time is my time with my kids and wife. I need that time. I have a wonderful, beautiful wife and two wonderful kid, Isaac (5.5 years old), and Amelia (3 years old)Soooooooooooo, 5am workouts became the norm, Yeah, you heard me, get up at 430 am. I get up at 430 am, take a quick Pre workout drink, some oatmeal and an English muffin (carbs to get me through workout) and head to basement to get started.

Getting to long winded here. Here are the pictures of where I started. Sorry for the skinny pictures. Love the "donut" I have.

If you are going to embark on a physical restructuring, take measurements, whichunfortunately I did not do :( . And TAKE PICTURES. Yes you don't like you, and you don't like your body. These pictures are for you, nobody else. If you don't know where you were, don't know where you are, how in the heck are you going to know where you are going?

Here are my Starting pictures.

I am going to document my 12 week program that I am following off of Bodybuilding.com It is a great resource for nutrition/workouts/whatever you need.

If you want to follow along

http://www.bodybuilding.com/fun/12-week-daily-bulking-trainer.htm

In the Beginning....