Posts Tagged ‘muscle’

An anatomy chart for bodybuilders.

Well the summer is almost over for me- about seven weeks remain.  Where does the time go?  With so little time left and so much I’ve procrastinated on, it is time to catch up.  And there is nothing I love more than cramming 3 months of work into less than half the time.  From the marriage of my catching up from procrastination AND my love of extremes comes the latest challenge- “Ten Weeks to a Ripped Body…”

The Goals:

1. Drop 20 lbs in ten weeks.

2. Run a 5k (and finish in the money).

3. Complete 10 minutes of jump rope without pausing.

4. A ripped body (11% body fat or less).

5. Read 25 books on my book list & at least 5 books for each of my classes next semester.

Mykhailo Hrushevsky (1866-1934): Prominent Ukrainian historian. If I spend as much time reading as I expect, I just might look like that.

6. Keep up with my Bible studies 6 days a week.

7. Spend 30 minutes a day studying Spanish.

No. 1 RULE: NO procrastination, NO excuses.

Over the next week (starting Monday) I will post a series of articles on reaching these goals which will help me work through my planning and will hopefully help some of you who have similar goals.  I will also keep you updated on my progress over the next ten weeks.  So what is the plan?  The workout program will be no non-sense; the nutritional plan will be a no frills affair; and the reading will most likely turn me into a hermit.  But it is all worth it.  The body that is elusively just out of my reach because of about 15-20 lbs of visceral and abdominal fat; the work I’ve failed to complete all summer that is only 30 books away from being complete; and the quiet times I’ve been missing are all only ten weeks away.  When you think about it, is ten weeks really all that long?  It is practically tomorrow.

I hope you will join me on this 10 week journey of discipline, hard work, and intensity.  I could definitely use your feedback, encouragement, and input as I run through the next 2 months.  And as always if you have any questions, just ask.

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I will be hitting the gym tomorrow, although I still haven’t returned to 100% yet. I am going to mix things up a bit with a high repetition, fast paced, interval workout. What will it include? Well, I will be making a lot of last minute decisions based on how I feel. But most likely there will be lots of push-ups, dips, sprints, abs exercises, and jumping rope.

Stay tuned to for more info…

I took off a whole week from lifting over Thanksgiving (Monday to Monday) and the results were nothing less than excellent.

My Squat went from 290 to 320

My Leg Press went from 390 to 415

My Bench Press went up, although its gone down overall since I switched machines.  Over the last few months I went from Hammer Strength bench presses, to Smith Machine bench presses, to free weight bench presses.  The difference is amazing- the latter is MUCH harder.

and My Shoulder Press went from 150 to 180

Suffice it to say, I feel great!  Combined with my tighter higher protein food regimen I am expecting great results over the next month.  Perhaps I will go shirtless in February?  Who knows?!

I should add a word of warning, long periods of time off from exercise can be extremely beneficial in aiding muscle recovery and allowing your body the time it needs to recover.  However, be sure your workouts are intense enough to stimulate growth before you go taking off a whole week!

“That last rep where you’re trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you’re bearing your teeth, you’re shaking all over, you need assistance! That rep is very special, that rep is very different. There’s something special going on inside your body when that happens.” – Mike Mentzer

High Intensity Training: CHECK OUT THIS FLASH PRESENTATION on MIKE and HIS AWESOME TRAINING TECHNIQUES for MIND and BODY.

I feel invigorated and refreshed, like I could take on the world! I began by jogging to the gym at a brisk pace. The distance from the parking garage to the gym is about a little less than half a mile. Today the gym has far fewer people then usual, and none of the usual clowns who spend entirely too long on the same piece of equipment.

Squats: 270lbs for 12 reps (3,240 lbs)

Chin-ups: 10 (1,660 lbs)

Bench Press: 210lbs for 6 reps (1,260 lbs)

Shoulder Press: 160lbs for 10 reps (1,600 lbs)

Sit-ups: 15 reps (900 lbs)

Superset of flyes and reverse flyes: 35lbs each hand, 12 reps each (1,680 lbs)

Explosive Push-ups: 15 (2,100 lbs)

Crunches: 20 (Zero)

Tricep Pushdown: 50 lbs each hand for 10 reps (1,000lbs)

Bicep Curl: 95 lbs for 11 reps (1,045 lbs)

Wood-choppers: 40 lbs for 12 reps each side (960 lbs)

Tricep Press: 15 reps (1,800 lbs)

Total Pounds Pushed and Pulled: 17, 245 lbs

And be sure to stay tuned as some time this weekend I will be posting a few healthy and cheap alternatives to protein and exercise bars.