How easy it would be for me to make things up and write about a great week at the gym, all the personal records I am acheiving, and how with such determinationa and focus I am now seeing fantastic results.

That's not what this blog is about.  My intention was and is to be honest about my journey to fitness.  Not like fitness is the goal or the end zone, but a journey that never reaches the end zone.  I will always be able to improve at something.  Whether it is finding a better routine, strengthening a weak muscle group, having a better meal plan, or acheiving a better me.

A better me is probably the most important.  This means how I treat other people, being unselfish with my goals, seeing the beauty in the world, eager to learn for myself and not for other people to know.  Make a difference in other peoples lives.

A better me will help me succeed at my fitness goals.  I don't know exactly how it works but when I feel good about myself I take better care of me.

If you are guessing that I didn't go to the gym this week you are absolutely right.  Does this mean that I quite.  Hell no!  My conviction is even stronger.  Like someone told me once "If you can't get excited get mad."  I am mad at myself right now and I refuse to let laziness take away my goals.  I'll be back on Sunday with a vengence and nothing is going to stop me. 

Remember that the difference between winners and losers(I really dislike that word) is that when winners fall down they get back up.  And they continue to get back up again and again and again. 

I wish I could somehow let other people know about getting back up with their fitness goals.  If you fell off your diet (bad word) or have missed a few days at the gym don't sweat it.  Just get mad and start all over again. 

Everytime you get back up you are getting closer to your goal.

Have a good workout,
Jerry

I haven't posted anything for five days because I have had a tooth ache.

Now that may sound like a whiny baby excuse for not going to the gym but my head has felt like it is going to explode.  I really do have a high tolerance for pain and misery but this one has been the mother of all tooth aches.

I have looked on the web for any kind of solution beyond going to the dentist and I have found some of the most original remedies i would have never imagined.  Everything from sliced cucumber to tea bags.  Some say hot water and then another person will say cold water. 

I have used hydrogen peroxide, ice cubes, warm salt water, toothpaste, vanilla extract, ice cream, heating pads, and on and on.

Needless to say I haven't felt like going to the gym so I could feel my heart trying to pound its way to freedom through my tooth.

I guess I'll have to eventually go to the dentist but I don't want to.  Not because I'm afraid of the dentist, but just his billing system.  I really hate paying a huge bill just so he can work three days a week, have two homes, own a ski boat, and take his staff yearly to Hawaii, and then listen to him complain how tough business is because of the high cost of insurance.

Then on top of that listen to him lecture me about my mouth like it is dirty underwear and why haven't I taken care of it.  Gees, I wonder why, Doc?  Would it be because it cost a thousand dollars to have a filling and you want all the money up front.

So back to the gym thing since I got that off my mind.

I really only lost one day per my schedule which was to be a heavy day of lifting.  And missing this morning can really be made up tomorrow.  I'll do just fine.

My tooth hurts so I'm going to get an ice cube.

Later,
Jerry

Today is the day I love to hate.  It's arm day and I really do look forward to it but man oh man does it hurt.  But it really does hurt in a good way because I know that the pain is helping me improve and I have convinced myself that it only lasts for a few seconds.  It seems like minutes sometimes though.

Even though this is the first day of the week I am doing arms specifically I have already done a mini arm routine on Monday.  Chest and back exercises use quite a bit of arms even though it is not the focus of the exercises.  This is why I do legs on Tuesday, so that my arms have a day of rest for my arms after chest and back, and they are fresh for the Wednesday workout.

this is the last day of supersets and for arms and shoulders I will use a 202 tempo, 12 reps, and a 90 second rest between supersets.  I need all those 90 seconds to recover.

Seated DB Press– 35lbs@12reps, 37.5lbs@12reps, 37.5lbs@12reps
Lateral DB Raises– 20lbs@12reps, 20lbs@12reps, 20lbs@12reps, 20lbs@12reps

BB Curls– 65lbs@12reps, 65lbs@12reps, 65lbs@12reps, 65lb@12reps
Skull Crushers–65lbs@12reps, 60lbs@12reps, 60lbs@12reps, 60lbs@12reps

Incline DB Curls–30lbs@12reps, 30lbs@12reps, 30lbs@12reps, 30lbs@12reps
Cable Tricep Extensions–130lbs@12reps, 140

No abs or interval cardio today.  I already spent an hour in the gym and had to go to the store before the kids went to school since one of them needed some glue.  If not for having to do that I would have got everything done. 

That's okay though.  Something are more important than 20 minutes of cardio

On Friday i am going to check my weight and compare starting weights with current weights.

Have a good workout,
Jerry

 

The right way to do Stiff Leg Dead Lifts. Visit Will Brink for more information

There are a couple of guys at the gym that seem to use every weight in the building when doing their leg presses.  Every 45lb weight is used on the machine when they are working out.  They are nice guys, not the obnoxious type who when they are not doing a routine stand in front of the mirror all the time.  But it must boost their ego to use all that weight and only do 1/2 a range of motion on leg presses.  If they did what was more beneficial they would use less than half the weights they are now using and get better results.

Then if I happen to be doing legs at the same time they are there would be some 45lb weights for me to use.

Bad timing for me this morning as I walk into the gym and see those two in the leg area of the gym.  So I had to change things up a little on my routine this morning.  Very simple really, I just switched leg presses with leg extensions and I was all set.  What I had actually planned was to do some squats.  This was a bit of a dream cause I haven't done squats for many years.  Always thinking I would avoid injury if I avoided squats.  They are the best for legs and a I am going to do them.  Not today though!

I didn't record any of my lifts today.  I could say that I forgot my journal but I got lazy about recording my lifts.  Anyway, here is what I did. 

These are supersets:  202 tempo, except for leg presses and dead lifts, 8-12 reps, 90 second rest between supersets.

Leg Extensions w/ Straight Leg Dead Lifts
Leg Presses w/ Hamstring Curls

45 degree calf presses w/ Standing Calf Extensions

Stationary Bike Intervals:  12 minutes and 1 minute intervals

No abs today;  Not a big surprise i am sure

Although the workout didn't go as planned I was happy with it.  I can feel my legs getting stronger and better stability.  Probably not eating enough though cause I am getting really hungry.  I know one thing that I need to concentrate on is drinking more water.  It will probably curb my appetite a little besides being good for me.

Tomorrow will be arms.  Exercises I love to hate.

Have a good workout,
Jerry

PS-Be sure to watch the video at the top to see the right way to do stiff leg deadlifts.