August Recap

August Summary:
29 Workouts in 28 days
45.85 miles ran/jogged (2nd highest month, Nov 2010 56.1mi, May 2011 44.6mi)
23.23 miles of other cardio (stationary bike, elliptical, rollerblading, and bicycle)
9 strength training workouts
3 days of rest
Monday September 5th will mark 1 year since I started running outdoors

Training Day 2 Week 3

Wednesday is my sprint day. The program I am following has every Wednesday morning as just 2 miles. I pushed hard this morning and finished in 16:44 with 50 feet of elevation change. 45 seconds faster than last Wednesday. Recently I have been giving up the things that hurt my progress in the past. I have not had fast food Since July 31st, 1 month. No alcohol in 24 days. This week I am giving up my hardest so far, coffee. Today is day 3 without coffee. I had a headache around this time yesterday morning and I felt sluggish in the afternoon but I slept well last night and I was tired by 830 and asleep by 930.

Training Day 1 Week 3

Nice refreshing run this morning. It was misty and sprinkling when I started off. About 1.25 miles in I saw something large in the trees moving towards me and I could hear it following me. My heart rate shot up from 155 to 161 and the hair on the back of my neck raised. Soon I was back on a street and focused again. I ended up with 3.5mi in 34:04. I took a shower and was still sweating afterward when I was drying off. Does this happens to anyone else?

C4W4D1 - Bicep/Tricep Supersets & Abs

I had a great workout this morning. I have been tracking total volume (reps x weight x sets) of my workouts. I posted a chart on my blog to show my increase in strength. I am changing up my workouts next week so it will be like comparing apples and oranges once I switch routines. I am up 11% total volume and 17% on just triceps.
Example:
70 lbs x 6 reps = 420lbs of volume

Ellen started the Couch to 5K program today. She has alot of home repair/improvement ideas so as reward system for Ellen for her pet projects she will get $10 per pound lost (she wants to lose 50) and $1 per mile logged. We have money put away for the house but this was she is earning it for any project. Everybody needs motivation and a positive reward system keeps food from being the reward.

Training Day 5 Week 2

Just finished my long slow run. 4.69mi in 46:19. I took some advice and tried out doing negative splits. Did the first two miles at a 10:30 pace mile 3 at 10:00 mile 4 at 9:30 and the last 0.69 miles at 8:30. When I reached my goal of 4.5 miles I kept going because I was in the zone inspired by listening to "Use the Force" by Jamiroquai.

Training Day 4 Week 2

Nice cross-training bike ride this morning. It is a cool 71 degrees in Amarillo. Did 7 miles in 30 minutes and hit a few red lights.

C4W3D5 - Chest/Back Superset + Shoulders

Barbell bent-over row
Barbell bench press - Ellen Spotted me again :)
6 reps 90 secs rest
set 1- 90/90

set 2 - 90/110
set 3 - 90/120

set 4 - 100/130

Dumbbell flies
Dumbell seated rear lateral raises
10 reps 60 secs rest
set 1 - 70/70

set 2 - 70/80
set 3 - 70/90
set 4 - 80/90

Cable Lat Pulldowns
Cable Decline Press (chest press set 1)
15 reps 30 secs rest
set 1: 125/70
set 2: 125/70
set 3: 120/60
set 4: 125/60

Dumbbell Side Raises
Dumbbell Front Raises
6 reps each 45 secs rest
Sets 1-2 20lbs each hand
Sets 1-2 25lbs each hand
Dumbbell shrug (1 set)
60lbs each hand

Burnouts: working till failure (1 set each)
Cable chest press 125 lbs 20 reps
Cable seat row 115lbs 25 reps
Cable side raises 55 lbs 20 reps

Total Volume: 36,195

Food Log Week 3

8-22-11:
730am Smoothie King (Small Strawberry Blueberry Gladiator)
9am 23 almonds
12pm Small chicken breast, guacamole (7oz) and carrots
130pm Oven roasted turkey breast (7oz)
245pm 2 small chicken breast
430pm 13 almonds
745pm Smoothie King (Small Lean1 Vanilla)

8-23-11:
630am Protein Smoothie (4 Strawberries, 7 blueberries, Water, 100% egg protein 24g)
9am 3 hard boiled eggs
1030am 26 almonds
12pm 2 small chicken breasts, guacamole (7oz) and carrots
3pm 3 turkey sausage (2oz)
430pm 13 almonds
7pm Gaelic flat iron Steak with shallot, mushroom, whiskey sauce, sauteed veggies (Abbey Inn)

8-24-11:
630am Protein Smoothie (4 Strawberries, 8 blueberries, Water, 100% egg proteing 24g)
9am 3 hard boiled eggs
11am 26 Almonds
12pm 2 small chicken breasts, guacamole (7oz) and carrots
245pm Can of pink salmon
4pm 26 almonds
7pm Outback Steakhouse (6oz sirloin, 3 shrimp, mixed veggies (snow peas, broccoli, and zucchini) )

8-25-11:
645am Protein Smoothie (3 Strawberries, 12 blueberries, Water, 100% egg protein 24g)
915am 26 almonds
1145am 2 small chicken breasts, guacamole (7oz) and carrots
130pm 3 hard boiled eggs 6 turkey sausage snack bites
415pm 12 turkey sausage snack bites, 13 almonds
630pm Most likely Migas at Fuzzys Taco Shop

Training Day 3 Week 2

I woke up 10 min later than I would have liked this morning. I was on the trail by 5:20 for my 3 mile run. My only goal was to do it faster than Monday and under a 10 minute pace. It was alot cooler and there was lightning in the distance. In the first 200 feet I stepped in a hole. I decided to use the lap button to compare each mile. Mile 1 9:29, mile 2 9:58, mile 3 9:37 and finished 3.05 in 29:26. Tomorrow I am riding with Ellen to Amarillo and I am flying back on Sunday. She starts school Monday and we will be back into our long distance routine. We won't see each other again for 25 days

Training Day 2 Week 2

I feel awesome today! Healthy loving life and wife. I did my short fast run this morning. 2 mi in 17:31. I told Ellen last night I wanted to do it under 18 and I like seeing my pace as I run so I can set goals and reach them. I am still feeling that spark that I had not felt in a long time. According to my calculation I have shed 4.94 lbs of fat and gained .75 lbs of muscle over the past 2.5 weeks.

Training Day 1 Week 2

This morning I felt like not getting up and sleeping in. Luckily I am still kicking it into overdrive and I got up anyway. I knocked out my 3 mile run under the stars, showered, and I was out the door for work. I am really liking having 5 of my 6 workouts in the mornings

Quote of the Day

“Don’t let the perfect be the enemy of the good.” - Mark Sisson

C4W3D1 - Bicep/Tricep Supersets & Abs

I had a good workout tonight. I think after working out in the mornings for a while now I have more energy than at the end of the day. It took alot of mental strength to get it done. I am tracking total volume (weights x reps x sets) and I am up 8.3% from week 1 and 5.8% from last week. I read a great article yesterday about quality of range of motion. http://www.gymjones.com/knowledge.php?id=20

Quotes of the Day

“Appearance is a consequence of fitness.” Mark Twight
http://www.gymjones.com/knowledge.php?id=35

"We train in preparation for sport-specific tests or work-related challenges, we do not train for the sake of it or because conditioning is our sport or hobby. We don't do this because we want to look a certain way or to lose weight (these are consequences). We suffer during training to improve ourselves physically and psychologically and we measure those improvements on mountains, on frozen waterfalls, in burning buildings, facing cunning adversaries, on the battlefield, on the mat and in the cage. Because these tests occur outside the gym we don't compete in the gym, we work hard, and we work together to make the sum greater than its individual parts. Cheating here won't help us get where we are going so we enforce all quality all of the time." - Mark Twight
http://www.gymjones.com/knowledge.php?id=20

Weekend Recap

Hello Week 3 BFL! (Week 2 Half Training)

I have alot to post today. Got back in town last night just in time to go to bed. It was a great weekend and got to visit with family and have some fun in the sun. Thursday after work I squeezed in some strength training before our 5 hour drive to the coast. Friday was my rest day and we spent 4 hours on the beach and I got a small sunburn.

Saturday morning I went rollerblading on the Seawall for my 30 min cross-training session. Ellen walked our dog and we both headed in the same direction. I timed it out perfectly to where I ended up turning around and getting back to her in exactly 30 minutes. I ended up skating 4.74 miles in 30 minutes. The rest of the day we spent eating and luckily 80% of the food was Paleo so I was able to stick to my plan (except one sweet). Yesterday was my long slow run and I headed back to the seawall with my sister and she bladed while I jogged. I did not get out as early as I did Saturday and it was sunny, humid, and hot. I sweated out a gallon of water and did 4.01 miles in 40:40. I did not get up early this morning so I plan to do my strength training after work this evening!

The Seawall

Training Day 5

Jogged on the seawall with my sister (she rollerbladed) for my long slow day. 4.0 miles in 40:40 and it was hot. I stopped once and walked for a little bit. I was still sweating for an hour afterward and had to wait and cool off before I could shower.

Training Day 4 (Cross training): Rollerblading

I rollerbladed for my 30 minute cross training today. Ended up going 4.74mi along the Seawall in Galveston. I am headed back tomorrow for my long slow jog.

Food Log Week 2

8-15-11:
6:30am Protein Smoothie (4 Strawberries, 5 blueberries, coconut milk, 100% egg proteing 24g)
9:30am 3 hard boiled eggs (Omega 3 enriched)
11am 13 almonds
12pm bowl of homemade chili (ground beef, low sodium tomato sauce, paprika, black pepper, chili powder, red pepper, hot sauce)
215pm 13 almonds
3pm Chicken Breast
4pm 26 almonds
7pm 2 hard boiled eggs, shrimp and veggie curry, small hand full of almonds

8-16-11:
6am Protein Smoothie (4 Strawberries, 8 blueberries, coconut milk, 100% egg proteing 24g)
845am 3 hard boiled eggs (Omega 3 enriched)
945am 13 almonds
1145am Chipotle Salad (Lettuce, chicken, hot salsa, pico de gallo, guacamole)
2pm 13 almonds
3pm bowl of homemade chili
7pm Salad (Spinach, 2 eggs(OM3), 1/2 small chicken breast, goat cheese, olive oil, balsamic vinegar)

8-17-11:
6:30am Protein Smoothie (4 Strawberries, 8 blueberries, coconut milk, 100% egg proteing 24g)
9am 3 hard boiled eggs (Omega 3 enriched)
1045am 13 almonds
11:30am chicken breast
1pm 23 almonds
3pm can of pink salmon and small serving chili
4pm 13 almonds
515pm 7 almonds
7pm Chicken breast and veggies

8-18-11:
7am Protein Smoothie (4 Strawberries, coconut milk, 100% egg proteing 24g)
915AM 3 hard boiled eggs (Omega 3 enriched)
1015am 13 almonds
12pm 3 turkey sausage (2oz) and carrots
145pm carrots and guacamole
330pm 14 almonds
6PM ?
9PM ?

Training Day 3

Training day 3: I did not jump out of bed without snoozing like the last two days. I got up had some water and was out the door. I decided to run the same route as Monday to see if I could beat my time since they are both 3mi days. I ended up shaving 38 seconds off with 3.06mi in 29:41. I read it is good to train at 85% of your race pace and this was 87% of my 5K on Sunday.
I am heading to Galveston to visit my grandmother this weekend. Going to Rollerblade for my cross training on Saturday and run 4mi on Sunday.
Yesterday I had that feeling of "Each day I am in the best shape of my life and better shape than the previous day." It has been a long while since I have felt this way. I felt it for the entire year of 2009 and into the first part of 2010. It has been like 17 months since I have had the feeling and I am going to push as hard as I can to keep it.



QOTD: "There are two fatal errors that keep great projects from coming to life; not finishing, and not starting."

Quote of the Day

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

Training Day 2

I woke up on time again today and was ready and out the door in no time. I got to my driveway and pushed the power button so I could connect my watch to satellites but nothing happened. I went back inside and put it on the charger and nothing happened. I woke up Ellen and let her play with it while I goggled searched for a solution. Luckily the first results gave me a solution and it turned on and I was out the door running late, literally. I ended up with 2.22mi in 20:35 and when I heard Traveling Without Moving by Jamiroquai I pushed harder. I like seeing my current pace and feel this will help me push myself.


Last night I told Ellen that I felt bad getting all these new toys and that I don't mind spend a little extra on fitness stuff. She said she wanted a pair of shoes she tried on over the weekend. We went to two stores and picked up a new pair. We had a previous agreement that she would do the 10 week couch to 5K program and do the 5K the day of my Half.

Sagittarius
You are quite productive today -- but not bored! In fact, your eager energy helps you maintain interest and get stuff done much more efficiently, so it's a snap for you to ensure that things improve quickly.

2 Years Ago

2 years ago I was in my last month with my trainer and I was 5 pounds from my "goal weight". I had just switched from the elliptical to the treadmill because my sister said she wanted to do a 5K on the anniversary of Hurricane Ike in Galveston. We planned a trip to visit my Grandmother but my mother ended up being controlling and changing our plan into a family weekend and told us we did not have time for a 5K. I remember "jogging" on the treadmill and calculating that a 5K would take me about 45 minutes to complete and it felt like a frightening challenge. I had low confidence but it has grown steadily along with my fitness. The Body for Life forum/website has been an unending source of motivation and inspiration for me. I did "leave" it for a while last summer but mainly due to lots of traveling. Everyone that posts, no matter what they say, makes a difference..
Here is a post from my journal from about that time:
"I am excited and slightly worried about switching from losing weight to just maintaining it. I don't know if I should keep the same diet and back off the exercise or slight increase my calorie intake and intensify the cardio and stay on the weights. I have had a trainer since November and my time time with him is ending soon. I joined the LA Fitness less than a mile from my house. It opened the same weekend I moved. I am doing a 5K with my sister in Galveston in a few weeks for the anniversary of Hurricane Ike. I can go at a steady pace for about 2/3 and will prob walk the rest. "
I had planned to run the Sand Crab 5K on 8-14-11 and visit my Grandma this past weekend but my mom decided to plan a party and visit this coming weekend so I changed my plan and luckily there was a 5K in my town.

First Training Run

I was so excited I woke up at 2am and again at 4:30am and I did not even have to snooze my alarm. I got to use my new shoes for the first time. 3.05mi in 30:19 (9:56 pace). I ordered a Garmin Forerunner 305 GPS watch and it comes in the mail today. I got to work early today!
http://www.mapmyrun.com/workout/61837164

Garmin Forerunner 305

I just ordered this GPS wrist watch and heart rate monitor so I can train without pre-measuring my routes and I can see my current so I can push myself without training too hard. It should arrive tomorrow and I will be able to use it on my second 1/2 Marathon training run.
http://www8.garmin.com/buzz/forerunner/

C4W2D1 - Bicep/Tricep Supersets & Abs

I had a great workout this morning. The free weight benches were both taken so I went over to the bench press for my barbell supersets. I was able to lift 10 pounds more than last week on sets 1-3 and 20 pounds more on set 4. I didn't bring last weeks workout log so I ended up doing 5 pounds less on Cable V-bar curls. Total Volume 23,960 and last week 23,400 2.4% increase overall.

Touchdown 5K

Finished the UNT Touchdown 5K in 26:42 beating my PR by 55 seconds. Mile 1 8:57, Mile 2 9:48, Last 1.1 mi 8:03, Avg pace 8:36 and 10th Men 25-29


I am super excited and had no plan to set any records due to the heat. I just found two people to race and pace and pushed hard the last third of the race. Tuesday is the first run of my training plan. I am going to visit my grandmother in Galveston so I get to do my first long run on the Seawall.

New Shoes

I decided it is time for some new shoes. I bought a pair New Balance running shoes last September but after 2 month they started to hurt my foot. Since January I have been using a pair of of size 13 Nike Air Max Light my brother gave me Nov 2009.

I like them alot but I left them in Colorado because I did not have room for them in my luggage after I bought some Tec shoe sandal things. A few months ago I designed some a custom Air Max 1 on the Nike website to look like ones my brother game me. I love blue and yellow together.

I logged in on Thursday and it said the shoes I designed is unavailable so I designed a few newer pairs.

I setup a few styles and went to the mall yesterday to see which ones fit since I have wide hobbit feet. I decided on the Air Pegasus+ 28 size 9.5. I searched every store in the mall then went home and searched online. They were $90 in the mall but only came in blue and white. The custom pair cost $115 plus shipping.

Today I searched another local store and found a pair online that were similar to the shoes I customized. I figured the color might be available in the store so I went and found out there were on sale for $80. I tried on all sorts of shoes to make sure that I there were comfortable.

I ended up buying them with a pair of matching shorts.


I hope these work out for me alot better than the last pair I bought.
I need to go to bed. It is 10:45pm and I am running a 5k in the morning.

Quote of the Day

"No matter how slow you go, you are still lapping everybody on the couch"

C4W1D5 - CBS

First Chest/Back Superset + Shoulders workout (CBS) of the challenge. Unlike previous challenges I am going to log each workout so I can make more progress and change things up every 4 weeks. Is it a good or bad idea to get in a sauna or hot tub right after strength training? I increased weights on everything except shoulder compared to last Friday, my practice warm-up workout.

Barbell bent-over row
Barbell bench press - Ellen Spotted me :)
6 reps 90 secs rest
set 1-2 90/90
set 3-4 100/110

Dumbbell flies
Dumbell seated rear lateral raises
10 reps 60 secs rest
set 1-2 35/35 ea hand
set 3 40/35 ea hand
set 4 40/40 ea hand

Cable Lat Pulldowns
Cable Decline Press (chest press set 1)
15 reps 30 secs rest
set 1: 125/125
set 2: 125/70
set 3: 125/70
set 4: 120/60

Dumbbell Side Raises
Dumbbell Front Raises
6 reps each 45 secs rest
Sets 1-4 20lbs each hand

Dumbbell shrug (1 set)
55lbs each hand

Burnouts: working till failure (1 set each)
Cable chest press 120 lbs 25 reps
Cable seat row 100lbs 25 reps
Cable side raises 50 lbs 20 reps

Total Volume: 36,720 (6.4% increase from warm up week)

Food Log

8-8-11 Monday
7Am Lean1 Strawberry Protein Smoothie (Smoothie King 20oz)
9am 26 almonds
10:30 can of pink salmon
11:45am turkey chili
1pm can of pink salmon
3pm 13 almonds
7pm Iso Pure Apple Melon

8-9-11 Tuesday
6-7am smoothie (3 strawberries, coconut milk, 100% egg protein)
9:30am 26 almonds
11:30am turkey chili
1pm carrots and guacamole
3pm can on pink salmon
4pm 15 almonds
7pm Strawberry Shredder extra protein (Smoothie King 20oz)
8PM Veggie Juice

8-10-11 Wednesday
6am smoothie (4 strawberries, coconut milk, 100% egg protein)
930am 3 hard boiled eggs
12 pm can of pink salmon and 13 almonds
130pm carrots and guacamole
330pm 5 jumbo tiger shrimp
415pm 26 almonds
730pm Mix One Protein Shake Mixed Berry
8pm 3oz chicken breast

8-11-11 Thursday
715am smoothie (4 strawberries, coconut milk, 100% egg protein)
1015am 3 hard boiled eggs
1145am chicken breast and 20 almonds
130pm 5 jumbo tiger shrimp and carrots
315pm chicken breast and 20 almonds
630pm ?

Revised 13 Week Plan

Marathon in February?

The water came back on an hour ago. I bought a 3 liter bottle of ozarka spring water last night for 75 cents.

I am all wired on coffee and just figured out a marathon training plan just incase I like the half and want to do more. I would an 18 week program and it is 17 weeks form my half till the Cowtown Marathon in Fort Worth, TX..

I am getting all nutty and plan to rest for a week after the Half then do a Warrior Dash my first week 1 of my 16 week marathon training plan. There are alot of ifs and I have never ran longer than an hour or further than 6.2 miles.

I told my father-in-law last October I would do a 20K Trail run with him this coming October 15th. He is injured and has not run since April but I still want to do it.

Outdoor HIIT

I got in my cardio before work today. 2.0mi in 20 mins of Outdoor HIIT. I did a 2 min cool down then I jogged the rest of the way home. Ended up with 2.93mi in 31 mins. I am looking forward to starting my training plan next week. My short run will range from 3-5 miles and my long runs will start at 4.5 miles and work up to 11.

I got on the scale this morning and it said 178.4 which is where I was the week before the wedding 6 week ago. I have lost 8 pounds of weight and 4.3 pounds of fat since the Honeymoon binge week. I am down 3.3 pounds of fat since last Wednesday but also down 3 pounds of LBM. I am still trying to figure out the stupid body fat calculator and how it considers intestinal content and bloating.

The water is off at work today for city construction so that put a slight wrench into my usual 3 cup of coffee 3-5 liters of water and using the restroom every 45-90 minutes. Luckily my aunt lives close by in case of emergency ;)

Quote of the Day

“Appearance is a consequence of fitness.” - Mark Twight

Bike Nite!

I decided not to go to Spin class because a different instructor was there who was once rude to Ellen. I got on a stationary bike and set it for 25 mins. I did 3 sets of intervals and 1 set of TABATA sprints. Ended up with 7.4 miles. Here is a video because I am a dork.

Quote of the Day

"I am not doing BFL for A-trophy I am doing it for Hyperthophy.!"- Me just now :)

Tracking Volume

In order to track progress and push myself further I am putting my stat/chart tracking skills to use. In the past I just kept a mental note of my weight on my 6 rep sets and just counted down to figure my starting set and sometimes I did the same workout for weeks. My goal this challenge is to do splits and supersets and increase in weight or volume every weeks.

Here come the charts....

Body measurements since C1

C4W1D3

Today is an evening workout day and it feels weird to be back at work having not workout out since I left yesterday but tomorrow when I get to work I will have completed 2 workouts. I am shuffling around my weekly schedule to get everything to fit together nicely. I have one version of my week that I will do while Ellen is still here and another that I will switch to when she heads back to school. Eating is going great. No cravings and only hunger during my long commute home but I feel mental power over it and it does not affect my mood. I am down 3 pounds since last Wednesday morning. After spending 5 weeks in the 180's since the honeymoon I am hoping to be back in the 170s by the weekend or next week but even if my weight goes up I will not let it effect my motivation as I am lifting heavier and could possibly lose no weight this challenge and just gain muscle and lose fat. We shall see. Unlike the last 2 challenges I am optimistic and not fearing failure or not reaching my goals. There was a billboard for UTA that said "Push your limits where there are not any." I have never reached a point where I can't push harder. I have had mental setbacks and a few short injuries but overall nothing is holding me back but myself. I washed a load of jeans and only 1 pair fit. There is some motivation right there.

Weekly Mileage

I just looked at my weekly mileage for training 3 days a week. This does not include cross training on elliptical or spin class. Let the fun begin!
Week 1 - 10.5
Week 2 - 11
Week 3 - 12.5
Week 4 - 13
Week 5 - 14.5
Week 6 - 11.1 (Includes 5K race)
Week 7 - 17
Week 8 - 18
Week 9 - 22.4 (Include 20K trail run)
Week 10 - 20
Week 11 - 21
Week 12 - 19.1 (Includes 1/2 Marathon Race)

Clarity

I am feeling way different than the start of any other challenge. I feel a clarity and lack of fear of failure/not reaching goals. As a dork I am sporting a new look to coincide with the the attitude. There was a billboard for UTA that said "Push your limits where there are not any." I have never reached a point where I can't push harder. I have had mental setbacks and a few short injuries but overall nothing is holding me back but myself.

Tuesday Morning

I got up on time and got to the gym around 5:15am. Ellen went to sauna and I headed to the treadmill. I was excited to see that the group of treadmills to the left were all available. I hopped on the first one but the track started making a loud noise so I moved over to the next one. About 5 minutes into my HIIT workout (Level 8) it started to slow down but was still showing 8.5MPH. I moved over to the right again and programmed it for 9.0MPH and after 25-30 seconds the same thing happened. I jumped off before it came to a stop and run over to the ellipticals. A couple on the other group of treadmills gave me a weird look. I did three 4 minute sets of TABATA sprints with a minute of rest inbetween and ended up with 1.38miles average heart rate of 146. I went back to the broken treadmill and it said "Error: A0-E0" and I reported it to the front desk guy.

I make a shake before my drive to work. 8oz coconut milk, 3 strawberries, and 1 scoop of 100% egg protein 24g. It was too thick to drink so I finished it when I got to work.

I am feeling awesome about this challenge. The scale was down 5 pounds from Sunday but I know I was just bloated.

Quote of the Day

"Those who think they have no time for exercise will sooner or later have to find time for illness." - Edward Stanley.
http://www.livestrong.com/blog/blog/make-time-this-week/

C4W1D1

C4W1D1 and I am pumped. Today is also the beginning of a 10 day juice fast Ellen is doing. I woke up about 10-15 minutes later than I had planned. I got to the gym at 5:20 power by a 1/2 shot of NO Xplode Blue Raz. I finished my workout in 29 mins and headed home to shower. Work starts at 7am for me but as long as I am there by 7:30 I am considered on time. Since I was running 15 minutes late I decided to go to smoothie king for breakfast. I got a 20oz Lean1 Strawberry Smoothie with Muscle Builder (Creatine Monohydrate, L-Glutamine, and Taurine) from Smoothie King.

My workout summary.

Arm Supersets & Abs
(Powered by 1/2 NO Explode Blue Raz Igniter Shot)

Barbell
Standing Curl
Close grip bench press
4 sets 6 reps 90 secs rest
Sets 1-3: 60lbs
Set 4: 70lbs

Dumbbell
Lying Dumbell Extension (Skull Crushers)
Hammer Curls
4 sets 10 reps 60 seconds rest
Sets 1-3: 70 lbs (35 each hand)
Set 4: 80 lbs (40 each hand)

Cable
Cable V-bar curls
Cable pulldowns with rope attachcment
4 sets 20 reps 30 seconds rest
Set 1: 70lbs/100lbs
Sets 2-3: 75lbs/110lbs
Set 4: 75lbs/115lbs

Ab Machine
4 sets 12 reps 30 seconds rest
Set 1:80 lbs
Set 2:95 lbs
Set 3:110 lbs
Set 4:120 lbs

Crunch Machine.
2 sets 15 reps 30 secs rest
35 lbs
45 lbs

Challenge 4 Before Stats/Pictures/Video Blog

Inspired by 2003 champion Scott LaPierre
Measurements:
Weight 188 (8:30pm after eating all day)
Body fat percent 19.4%
Chest 39.5
Shoulders 46
Waist 37
Hips (navel) 38.6
Arms 14.5 R 14 L
Forearm 11
Quads 23
Calves 17
Neck 16.5