| Changing Goal |
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| Jun 10, 2008 |
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Well, it happened, this almost 40yo body fought back. I was going for 355 bench press (my goal was 360 by 9/1), I was on a smith machine as I only had one spotter. I lifted the weight up off the hooks and felt a little out of position. Instead of re-racking and adjusting (smart thing), I tried to adjust while holding the weight up (dumb thing), smith machines do not really let you move that much. Long story short, I have seriously strained my rotator cuff so I will not be going heavy for a while.
Moral: While lifting; if you feel out of position to properly execute the rep(s), RE-RACK and then adjust to the proper position.
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Posted in Weight Lifting | 3 Comments  |
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| H2 Ohhhhhh |
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| May 16, 2008 |
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One of the things that I rarely hear talked about but I believe contributed greatly to my weight loss is the proper amount of water intake. Water is a very important aspect to dieting that a lot of people overlook. Of course they increase their intake while working out but the truth is usually they are still under-hydrated.
When digesting water, your body:
Benefit #1: Metabolizes Fat in order to be able to properly digest it.
Benefit #2: Once metabolized with fat it becomes a fluid with a consistency very similar to honey so it is very effective in appetite suppression.
Benefit #3: Burns calories through out the digestive process.
other benefits include but are not limited to:
aids in gaining proper muscle tone
lubricating joints
aids in reducing constipation normally associated with high fiber diets
helps keep skin healthy, elastic and resilient
It is very important to hydrate while exercising and do not wait until your body says you are thirsty, drink on a schedule.
Caffeine can be a useful tool to use prior to workouts to keep attention and energy levels high and this creates a natural state of dehydration thus increasing the need for hydration.
Different people have different water intake needs so I would recommend
doing a little research to find out about what you should be taking in (usually recommendations are 6-8 cups daily but I do far more than that).
To start hydrating, I recommend building up slowly, do not just start drinking 2 Liters a day right out of the gate as this could cause that waterlogged, bloated feeling that is hard to overcome when workout time rolls around (not to mention the extra 20 bathroom trips). You can also increase the intake of watery fruits and melons as that is a good way also.
There you have it, my two cents on one of the most often overlooked aspects of exercising.
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| Posted in General Knowledge | 3 Comments |
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| The Final Countdown |
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| May 05, 2008 |
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| Okay, I had a little extra hiatus due to a cut on my hand but all is better now, good enough to where I can start back to weight training. This is it, I have just over three months before I turn 40, so it is going to be a fun, sweat filled summer to say the least. This first month I intend to follow Nick Nilsson's program. I will update with notes as I go through the different phases but will not be posting any more body measurements or photos until my birthday. I am highly motivated and really look forward to seeing what I will be able to accomplish in this last three and a half months. Nothing to it but to do it. |
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| Posted in Weight Lifting | No Comments |
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| Done with 8x8 |
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| Apr 21, 2008 |
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Ok, I completed a full six weeks on the 8x8 program and I have posted my current measurements. Muscle Density has increased (visibly) and I gained an inch on each arm but for the amount of effort and soreness that I had I was hoping for a little more. I now plan to take a week off (not completely, probably just do light cardio) and then start a new program, not sure what yet.
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| Posted in Weight Lifting | No Comments |
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| A Little Mood Music |
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| Apr 07, 2008 |
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Let's switch things up for a moment; I would like to discuss a very very important issue (more important than supplements as far as I am concerned).
My workout partner(s) and I often have disagreements on what to listen to while working out and I wanted to get a few other opinions from fellow weightlifters. I do not know how many of you workout in a gym (where you usualy have no choice) or have a home set-up but some people even use I-pods and such so this topic should affect everyone so let's get a little discussion going here shall we.
We work in your typical "Office Space" type in environment and our work-out "room" is actually part of a warehouse attachment where all of our weight equipment is located (side note: if anyone knows where we could get a reliable, cheap, Smith Machine we would really appreciate it) so we are able to play radio stations, cd's, basically whatever we want. I only use my MP3 player while running (it has been my expierence that loose cords and weight lifting do not go well together), anyway, we have issues when it is time to choose what we listen to while working out.
I prefer heavy, thick stuff like Disturbed, Avenged Sevenfold and Chevelle, some prefer club type music and others prefer country radio.
I personnaly do not like radio stations, the talking and commercials have a habit of breaking my focus but then again cd's skip so I can see that as a problem as well.
So let's have it people, while working out, what are your music preferences and why?
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| Posted in Off-Beat | 2 Comments |
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| 8x8 Continued |
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| Apr 04, 2008 |
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OK, so I have completed my original plan of the 8x8 workout. I have basically been in different states of soreness (a good thing) for the past month and to say the least, it is a challenging workout. My overall opinion is that it is a good workout and that I like it.
While I have not been able to notice a drastic change of size or strength, I can without a doubt say that my muscles are far more dense. They seem to be far more solid, almost like my skin has been pulled tighter over the muscles. I have not changed diet as far as reducing fat so the only explanation I have is that the muscles have thickened from the inside (best way that I can explain it).
I plan to go another two weeks on this routine and then post the final measurements against those I started with. |
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| Posted in Weight Lifting | No Comments |
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| 8x8 |
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| Mar 10, 2008 |
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I am starting a new four week plan today using a less popular workout routine called 8x8's. I will more than likely be doing 6x6's for this first week just to make sure that it is not going to kill me. It is supposed to be a very good workout for building muscle density and burning fat at the same time. I will continue to post results up here on this blog for anyone else who may be considering this routine. The general idea is to pick at least two or three exercises per body part and do 8 sets of 8 reps (maximum 2 body parts per workout). The key is to use a weight that challenges you to the point to where the last 8 may require a spotter and to take as little rest in between sets as possible. They recommend that you start with 45sec. to 1 minute between sets and work your way down to 20 - 30 sec between sets before increasing the weight. My current Plan is: Mon - Chest and Triceps Tue - Back and Biceps Wed - Legs and Shoulders Thur - Abs, Forearms and Calves Fri - Trouble area (repeat exercises for my trouble area) Sat and Sun - Rest Has anyone out here used this type routine before, if so, what were the results?
OK. First week is done and man am I sore (and half of the exercises I only did 6x6). This workout seems to hold a lot of promise as I have been working out awhile and this is the sorest (good sore, not "damn I tore something" sore)I have been in a long time. I went ahead and took an extra day of rest yesterday just so that I would be 100% when I workout today. I will continue to post my findings on this routine on a weekly basis but so far my findings are that two days is not enough rest.
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| Posted in Weight Lifting | 2 Comments |
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