Tag Archives: Fitness

Manual Work-Out Session: Squats to Failure

With the Dallas humidity, it’s damn near driven me insane that I can’t sleep without tossing and turning. I got so bothered by the heat that even an icy cold shower didn’t do the trick. My last shot was to exhaust myself to doing squats on the pure force of gravity on myself and my own body weight. I have managed to do quite a number of them so I am rather tired… Hopefully this will spur the needed stimuli for me to break out of my plateau.

Squatting to Failure (Punishment Game) – Gravity Squat – 12 reps/set – 10 sets

2am and my quadriceps are basically begging for death… I can finally sleep now.

Sleep is for the Strong Seeking Strength

With depriving my sleep, my gains from last week barely made any impact on my gains. The worst part of depriving my sleep was it effectively messed up everything about my progress. My mind was nowhere near as fresh, my frustration tolerances were much lower, and the biggest impacting factor… I was not eating properly to fuel muscle tissue repair. Over this past weekend I tried my best to kick myself back into proper sleep and eating, but it wouldn’t be until today that I would finally get enough sleep to get my body back into track.

With finally giving my body the nourishing sleep it deserves, I feel the tissue healing and much less soreness. I am glad to have gotten more sleep today rather than hit the gym and half-ass my progress or produce additional soreness. I just need to get back into high gear and then I’ll be seeing my gains again.

Death Phone Acquired – Write-up will commence soon!

I bid farewell to my P990i for an AT&T Tilt and it is well worth it! It was however a suicidal mistake to be up since 4am doing all the hacks and tweaks to get it all running.

I have been coping with some personal problems, so I know I haven’t been documenting my workout’s as of late, but most of them have been gut-buster sets on intermittent days. I’ll probably do a super set tonight before my super write-up.

Insomnia Attack: Quick Gut-Buster Session

Well, seems like I couldn’t tire my energy out… so I remembered I didn’t do my short gut-buster session, so I figured why not? It has my abs nice and sore, but nowhere near what I plan to do for tomorrow. I have quite a bit of work to do, as today being the beginning of my IV training, I lose gym time. It’ll be gut-busters for sure tomorrow. Whey protein will probably be my savior and possibly eating a well loaded lunch as well to keep me from going hungry during my IV course.

V-up’s – 2 sets, 10 reps
Jack-knife sit-ups – 2 sets, 10 reps
Crunch-ups – 2 sets, 10 reps.

Workout Log – 4/1/2008

Today, it was a bit of a quick session due to the fact I was running just a tad late and had to do laundry… I managed to do a good round of sets before having to call it quits. It was a short but intense set, though it wouldn’t be until now that I can feel the pectorals, deltoids, and quadriceps hurting from the torn adipose tissue. I am sure the “punishment” will rear it’s ugly head tomorrow. It’s about 11:30pm so I may just work in a gut-buster mini-set before tomorrows festivities. Due to tomorrow’s 12 hours of work and IV training, I won’t have time to hit the gym. I plan to awake tomorrow morning with an intense round of gut-busters and then end the day with another round of gut-busters.

Squats – 40 lbs 3 sets 12 reps.
Lunges – 30 lbs 3 sets 12 reps
Seated Shoulder Press – 30 lbs 2 sets 10 reps.
Dumbbell Bench Press – 25 lbs 3 sets 12 reps
Dumbbell Fly – 25 lbs 3 sets 10 reps

Off Day

Today, I will leave as an off day for my work-out. Tomorrow I plan to hit the gym to do leg based exercises as well as push related exercises. The body is sore but the muscle tissue is growing. I may try to hammer out some articles before bed time tonight so hopefully after work I can get that taken care of. I am very glad to be on whey protein as that’s been helping to expedite my healing. The Crea-Tech Extreme has definitely been helping me push through my sets and power through my days. I am finally seeing shadows of results and it’s a rather inspiring sight. I can only imagine how much that will show up come August.

Workout Log 3/29 & 3/30/2008

Dumbbell Rows – 40 lbs, 12 reps, 2 sets
Dumbbell Curls – 30 lbs, 12 reps, 3 sets
Dumbbell Upward Rows – 30 lbs, 12 reps, 2 sets
Back Extensions – 12 reps, 2 sets
Shoulder Shrugs – 30 lbs, 12 reps, 3 sets
Inclined Sit-ups – 12 reps, 3 sets
Ab-X bench – 6 reps, 3 sets

Crunches – 12 reps, 2 sets
Cross Crunches – 12 reps, 2 sets
Bicycle Crunches – 12 reps, 2 sets

Workout Log 3/26/2007 – Food Logging Discrepencies

Did a few quick sets due to my personal emergency…

Squats – 3 sets, 12 reps, 30 lbs
Front Lunges – 3 sets, 12 reps, 30 lbs
Side Lunges – 1 set, 10 reps, 30 lbs

Due to being at Parkland from damn near 7:30pm – 10am, I have found that I don’t even remember what all I had to eat save for today. I am really more trying to concentrate on eating well for dinner and then hitting the hay super early… I have a long day ahead with tons of territory to cover at the office. I will feed myself more nutritious food and ease up on junk and garbage my body can do with out ’cause my body should be respected like a machine and I need to turn a new page on getting it into seriously fit shape. Expect me back to 100% by tomorrow and doing pull sets.

Workout and Food Log – 3/25/2008

Today went by pretty interesting, save for being tired through part 2 of today. I think I have found my niche as far as the Crea-Tech Extreme and whey protein usage goes. I will probably do my doses of the Crea-Tech as a pre-workout booster, as the taurine seems to keep my mood elevated and my energy pumping. Today, it just felt like being hooked up with an IV line and getting a nice steady pulse of energy into my workout. It was refreshing to walk out and be exhausted from the routine. The whey protein seems like a great supportive supplement post workout to feed the exhausted muscles, so I know I will have to stick with that.

My sets today were fun, but tiring. Doing more with dumbbells rather than machines now cause I need to regain my balance mechanisms.  Today was all “pull” mechanism exercises, so my arms have been sore all day… but I can’t even fathom how they will feel tomorrow. Tomorrow is “push” exercises… Squats and pain be damned!

I had a friend who wanted some files from me before work and would offer to pay for lunch… Ended up going to Chipotle, but it ended up mellowing my appetite for most of the day due to the protein content. Through out the day, I ended up holding out alright, just there were moments I was caught a little low on energy from my body just incinerating food at an amazing pace. Ended up using my whey protein shake as my “lunch” at the office and later had a tuna and cheese sandwich.

Crea-Tech Extreme – 300 calories, workout dose

Workout Routine
Dumbbell Bent-over Row

  • 25 lbs
  • 12 reps
  • 2 sets

Dumbbell Upright Row

  • 25 lbs
  • 12 reps
  • 2 sets

Dumbbell Lateral Rises

  • 30 lbs
  • 12 reps
  • 2 sets

Dumbell Curls

  • 30 lbs
  • 12 reps
  • 2 sets

Cardio – Step Machine

  • Duration: 5 minutes and 5 minute cool down
  • Resistance: 55 steps per minute/40 steps per minute
  • 60 calories
  • 467 step or 32 floors of stairs
  • Equivalence: 1 step is 8 inches, 1 floor is 10 feet.

Chipotle fajita burrito (rice, barbacoa, corn salsa, sour cream, cheese) – 1,056 calories
Water instead of soda or sweet tea

Office “lunch” period
Whey protein and L-Glutamine shake, double dose – 400 calories, 36 grams of protein

Whole wheat, tuna and swiss cheese sandwich – 340 calories

Late night snack
Monterey jack cheese stick – 110 calories

Grand Total:  2,206 calories

The lunch probably offset things, but I will be making up for that tomorrow… Squats will make my quadriceps their bitch.