Doobz0326 Workout Journal

[doobz0326]

1. GOT A GIRLFRIEND
My friend Amanda and I finally got together after 2 years of friendship and a year of unexpressed desire and attraction. She is suprmodel hot and getting hotter as she ahas taken up running she says "I will give you curves you give me muscles" and "I can't wait to see you shirtless when you come visit!" Some serious bodybuilding motivation there.! Besides I need to max my chest out so I can get my next tattoos on my pecs! (that will happen while I am visiting her too ) she is an amazing articulate good hearted good souled girl with looks and passion for life abounding! pics will be up of her and I after I visit her at new years.

2. MET ONE OF MY TWO HEROES
I was deeply inspired and transformed by the Olympics in Beijing especially Micheal Phelps on one hand and Jonathan Horton (and the rest of the medal winning US men's gymnastics team.) on the other. I got to see teh "World Tour of Gymnaastics Superstars 2008" in Columbus Ohio on 11/1

The show is aimed at young teen girls and gymnasts. Lots of male fans there though! This stage show is much more fun and such then technical olympic performances The music was awesome and thr routines awe inspiring! Because of the bent toward girls , all the guy gymnasts performed shirtless. This really inpired me all over again in the gym . These guys are amazing athletes and look awesome doing it. Their confidence skill and freedopm in their bodies was infectious.

To see one of my heroes.... both his awesome abilities in gymnastics and his physique.... gives me renewed white hot passion to get an awesome body and more then that, push myself in athletics to find a sport that I am good at, and overall be the greatest man I can be in my life ..... to find my greatness and release it on the world!

My enemy is mediocrity My goal is greatness ! I will be a man who truly lived and released his greatness and made the world the best it could be in some way because of it!

Thank you Jonathan Horton, (Hamm brothers , Justin Spring and Team too) for being my first real hero! being a man like me who shows me what greatness lies inside of me!

* IF YOU WANT TO SE SOME CLIPS TYPE IN "World Tour of Gymnastics Superstars 2008" on youtube. IF ANYONE HAS THE TV AIRING OF THE SHOW FORM AUGUST/SEPTEMBER OF 2008 ON VHS OR DVD OR WHATEVER ......PLEASE CONTACT ME! I DID NOT KNOW IT AIRED ON TV UNTIL LAST WEEK AND I WILL PAY TOP DOLLAR AND SHIPPING TO GET A RECORDING OF IT TO WATCH AND KEEP FOR INSPIRATION ! IF YOU DO THIS YOU WOULD MAKE MY YEAR!

3. STARTING CPT STUDIES ... TRAINING FRIENDS
I have decided for sure that I am getting my CPT (several) I want to make money and have a side job I enjoy at the same time. I am getting CPR/AED certified on 11/15 (required for CPT) so I am deciding which order I want to get the certs in ... but its underway..... I am convinced that bodybuilding is a long term passion of mine, combined with my ability to inspire and motivate I really think i can change lives with this. (and perhaps win a few to Christ along the way.)

two friends of mine (in 40's) Matt and Suzzanne started on a training and diet plan very similar to mine and are super pumped . I just shared my routine and my knowledge and experience to date and off they went . I realized later that if I had been certified and these had been strangers not friends I would have made $250 to get them started (figuring approx $50 an hour)

4. NEW FITNESS ASSESSMENT ON 11/18 ...POSTED ON 11/20
I am getting my second official fitness assesment on 11/18 . (bodyfat etc weight measurements) can't wait to see hard numbers to benchmark my progress since my first assesment in August. new pics and videos will go up with the assesment on 11/20

Hope your welll..... Dream Great..... Do Great...... Be Great. Murder Mediocrity and Be Raised up to Greatness!

Do drop a comment post whatever ... whenever you would like

Doobz0326

[doobz0326]

THOUGHT I WOULD POST THE LYRICS TO SOME OF THE SONGS THAT MOST INSPIRE ME IN LIFE AND IN THE GYM TO ANSWER THE CALL TO GREATNESS INSIDE OF ME! hOPE THEY INSPIRE YOU TOO!

FIRST "DREAMER". UNTIL AUGUST I HAD NO PASSION HOPES DREAMS . I HAD LOST THE ABILITY TO DREAM AND BE PASSIONATE A LIMITED BODY FINALLY LIMITED MY MIND. THE OLYMPICS (JONATHAN HORTON AND MICHAEL PHELPS IN PARTICULAR SHOWED ME THAT I CAN DREAM AGAIN AND I CAN DO SOMETHING GREAT IN LIFE IF I CAN DREAM IT FISRT..... sOME OF TEH MOST INSPIRING SONGS OF MY LIFE COME FROM THIS SPECIAL OLYMPIC SOUNDTRACK . SO AT THE SAME TIME THAT I FOUND MY HEART AGAIN MY BODY WAS FREED UP TO PERSUE BODYBUILDING AND SPORTS LIFE IN GENERAL. THIS SONG IS VERY DESCRIPTIVE OF THAT TURNAROUND FROM DRAMLESS AND LIMITED TO PASSION TOPROVE TO THE WORLD THAT I AM FULL OF GREATNESS!
________________________________________________
DREAMER : CHRIS BROWN

(Spoken)
What Do i Do.. Stop Go Fail Succed? Live or Die? I Just Got To Believe

(Sung)
Believe its worth saving
And to get lost, lost in a day dream
So why hesitate
Take me to another place
So far far away
So i can get out of the dark
High speed, like I?m racing
It?s like lighting, sky is blazing
But you?ve lost your way, You?ve been lead astray
Are there better days for my fallen dreamer

Believe In You
You Got Something To Prove
Your A Star
Watch You Shine Bright On Your Way To The Limelight

Finish Line
The Sweat And Tears
You Can Channel All Of Your Fears
Open Your Eyes
Your Eyes And It Will Be Alright

(Chorus)
Calling a Dreamer (A Dreamer A a a dreamer 2x) Calling a Dreamer
(A Dreamer A a a dreamer 2x)
(You don?t sleep no more) You don?t even sleep no more
(Dream no more) You don?t even dream no more
Dreamer (Dreamer)
Why don?t you just dream again

CHRIS BROWN: DREAMER (AT&T TEAM USA Soundtrack)

----------------------------------------------------------------------
NEXT "CHAMPION IN ME" BY THREE DOOR DOWN (ALSO FROM THE OLYMPIC SOUNDTRACK) . THIS IS MY SONG THAT SPEAKS TO ALL THE TIMES FOOLS AND MOCKERS AND IMMATURE JERKS PUT ME DOWN AND TOLD ME THAT THEY NEW WHAT I COULD DO AND HOW FAR i COULD GO. DOCTIRS TEACHERS AND ON AND ON..... TO MY "yOU cAN'T WON'T WILL NEVER SQUAD" THIS IS MY RESPONSE! ALL YOU MOCKERS , LOOK OUT DOOBZ WILL MAKE YOU ALL REGRET YOUR WORDS WHEN I HAVE A LIFE YOU COULD ONLY DREAM OF!

CHAMPION IN ME (3 DOORS DOWN)
You said that mountains too high,
You said that oceans too wide
I've heard all new beginings
started with an end
Watch this journey I take,
turn into something I make
Please watch closely,
you may not see this again

Cause I, know I,
I was born to be this way
Everyday I try and I'll do
everything that it takes
to become the one
what I've always wanted to be
Watch right now
and you will see the champion in me
The champion in me

When the others cower,
I'm in my finest hour
We are champions created by design
While I remember falling,
I hear these dreams keep calling
I work so hard, so long,
I'll take it what is mine

Cause I, know I,
I was born to be this way
Everyday I try and I'll do
everything that it takes
to become the one
what I've always wanted to be
Watch right now
and you will see the champion in me
The champion in me
Champion, champion in me,
champion, champion

Cause I, know I,
I was born to be this way
Everyday I try and I'll do
everything that it takes
to become the one
what I've always wanted to be
Watch right now
and you will see the champion in me
The champion in me

__________________________________________________ ____________
LASTLY FOR NOW ... "DEFYING GRAVITY" FROM THE WICKED SOUNDTRACK . THERE IS A REALLY AWESOME DANCE VERSION THAT WORKS WELL FOR THE GYM. BELOW IS THE PARTS OF THE SONG THAT SPEAK TO ME

THIS DESCRIBES THE INTERIOR CHANGE IN MY LIFE SINCE SENSING MY "CALL TO GREATNESS" IN AUGUST. i AM IRRECOVABLY DIFFERENT REBORN NEW AFTER 30 YEARS OF LIMITS, 18 SURGERIES, PHYSICAL DISABILITY REJECTIONS BROKEN HEARTS JUDGEMENTS BY THE GALLON ..

THIS IS MY TAKE ON THIS THING CALLED LIFE. I AM DEFYING GRAVITY THE GRAVITY OF MY MIND PAST, NEGATIVE THINKING, ETC. I AM DONE WITH OTHERS PEOPLE RIULES AND EXTERNAL LIMITS . i HEREBBY SILENCE THE CHOIR OF "i CAN'TS" i SAY WATCH ME AS I DEFY GRAVITY . THIS SONG SPEAKS TO MY MOCKERS AND NAYSAYERS THE FREEDOM I AM FINDING FROM MENTAL AND OTHERS LIMITS .

I OFFER MYSELF AS PROOF THAT 'EVERYONE DESERVES A CHANCE TO FLY"
AND I AM HERE TO HELP YOU DEFY YOPUR GRAVITY! TRUST ME NO ONE ELSE HAS GREATER REASONS TO CONCEDE TO GRAVITY THEN ME. NO ONE HAS MORE ODDS AGAINST HIM IN LIFE THEN ME! IF I WITH THE GRACE OF GOD AND HIS BLATANT HEALING POWER CAN DEFY GRAVITY OF 30 YEARS OF LIFE AND FIND SUCCESS IN THE GYM .... DEFYING YOUR GRAVITY WILL BE EASIER !


"DEFYING GRAVITY" FROM WICKED

Something has changed within me
Something is not the same
I'm through with playing by the rules
Of someone else's game
Too late for second-guessing
Too late to go back to sleep
It's time to trust my instincts
Close my eyes: and leap!

I'm through accepting limits
'Cuz someone says they're so
Some things I cannot change
But till I try, I'll never know!
Too long I've been afraid of
Losing love I guess I've lost
Well, if that's love
It comes at much too high a cost!
I'd sooner buy
Defying gravity
Kiss me goodbye
I'm defying gravity
And you can't pull me down:

if you care to find me
Look to the western sky!
As someone told me lately:
"Ev'ryone deserves the chance to fly!"
And if I'm flying solo
At least I'm flying free
To those who'd ground me
Take a message back from me
Tell them how I am
Defying gravity
I'm flying high
Defying gravity
And soon I'll match them in renown
And nobody in all of Oz
No Wizard that there is or was
Is ever gonna bring me down!

It's time to try
Defying gravity
I think I'll try
Defying gravity
And you can't pull me down!

------------------------------------------------------------------
I AM ALWAYS HERE TO HELP! HOPE THIS LIGHT THE PASSION INSODE YOU TO GET THE BODY AND LIFE YOU WANT! MORE INPIRATIONAL; MUSIC ETC COMING SOON

DOOBZ 0326

[doobz0326]

11/15/08 workout

Tricxep PD - 15/140lbs 15/140lbs
Seated Cbl Row - 15/140lbs 15/140lbs
Planks 5/ 80 seconds (+5 seconds)
DB Chest Press 15/70 lbs 15/70 lbs.
DB Shoulders 9/70lbs 9/70lbs
DB Bicep Curl 9/70lbs 9/70 lbs
Deadlifts 15/65lbs 15/65 lbs
Ball Leg Extensions 15/0lbs 15/0lbs
Pushups 20

[doobz0326]

Hey all!

my weight has stabilized at 169.2 for now. I got finmished with my workout and was sitting in the locker room having my creatine drink I was shirtless. One of my good friends Alan (he is a household brother of mine , think Chritian Farternity) He walked by me and said hi then he stopped and he just said "when did you get so jacked?!" He commented that I looked really built and looked good. "Freakin man you look awesome!"

You have to understand that this guy is someone who by his work and dedication really quietly motivated me to get in shape with his results . This guy is 5'10 190lbs and his whole upper body is built abs pecs arms. I have often thought "I want to be built like him' so to have him so totally be psyched about my progress when I want his means alot to me! The fact that it was an unsouight comment just made my week!

Hope your well !

[doobz0326]

This is after 3 months of intensive lifting . the first two columns show my initial assessment (took me til august to get started even though assessment was in June) the last two columns show my recent assessment. Thoughts comments questions? all welcome! Special thanks to bb24 and NickEdge for their help with workout program and diet respectively. Thanks guys my transformation is due in large part to your friendship, skill, encouragement and knowledge! thank you!

Pics and vids up in next 24 hours ....

Doobz
__________________________________________________ __________-

Date 6/16/08 6/16/08 11/18/08 11/18/08
Girths Pinch mm Girths Pinch mm

Upper Arm
R 14 in R 16 mm R 13.3/4in R 13 mm
L 13 &9/16 in L 16m L 13.3/4 in L 13 mm

Forearm
R11 &7/16 R 11mm R11.1/2 in R 7 mm
L 11 & 1/8 in L 11mm L 11.3/8 in L 7 mm

Chest
40.1/2 in 13 mm 38.1/2 in 9 mm

Waist
(above navel) 37.1/2 in 24 mm 35 in 19.5 mm

Abdomen
(at navel) 37.3/4 in 28 mm 35.1/4 in 22 mm

Hips
38 in 8 mm 37.1/2 in 7 mm

Thigh
R 22 in R 18 mm R 20.1/2 in R 16 mm L 21.1/4 in L 19mm L 20.1/4 in L 16 mm

Calf
R 13 in R 18mm R 13 in R 16 mm
L 12.1/2 in L 18 mm L 12.1/2 in L 16 mm

V-Ratio 1.07 1.085

W/H Ratio .993 .993

Weight Underwear 179.6 Underwear 167.2

Body Fat % Pinch 17.1 Pinch 14.5

Lean Mass 148.9 152.0

[JMath]

Congrats on the weight loss and the girl! Keep up the good work man. Keep posting in your journal too, I keep up on it. It's pretty cool that NickEdge helped you with your diet. He seems like a good guy. He offers a lot of help, and inspires me to eat healthy too. You going to have new pics up the 20th of every month?

[kickinchicken]

And don't forget the most important part... make it fun! Try different things, give yourself as much time as possible to workout so that you don't feel rushed, be comfortable, and have a motivating playlist on your iPOD or ZUNE

[XNick EdgeX]

Keep it up Mark!!! You're doing great man!!

[trainer89]

Doobz this workout journal is crazy! You have done and amazing job! Your going to have no problem getting to your goal! Keep up the hard work!!!

[reverendx]

Thanks Marc for pointing out your thread. It took me awhile to read it lol. You keep up the good work and please continue to tell it like it is man!!

[doobz0326]

Hey all

well life, if your really living it, is unpredictable.... here is some of the updates since I last wrote

* I was all excited to have a beautiful woman in my life since November ...we were dating and things were fine . I even went down there to Dallas to be with her in January for New Years . Things were fine , we had a blast and for the first time in a long time I found myself actually thinking something awesome may be coming my way in the girl department... then after the 5 days we were together on the way to the airport she ENDS IT "your awesome but I am not for a relationship ....." BOOM , I am single again..... This took the wind out of my sails to be sure opened '09 with a bang! ... so thats a massive bummer .. but I put a picture of her and I up in my gallery just so ya all know she was real....

* I got a tattoo while I was down there. One that I have been planning for a year or so . it came out wonderfully, pictures of that tattoo up in my progress photos and in my gallery , comments /questions welcome

*Founded a body group called "Christian Lifters" and the group is open to everyone even if your not a Christian. seekers , curious etc welcome. it is for the Christians on this site to have a place where we can network and be built up in this thing we call faith , go through my profile or contact me to join

* when I got home from Dallas ..life kicked in hard back to work , questions about my job housing and future .... my life went from being written on concrete to Jello in a day... I feel very weighed down and frustrated... its a rough patch in this thing called life

" As far as lifting goes I got back into it with a vengence yesterday! I find taht I really need the iron to kick my ass and really force me into a perspective that is based in fact and based in reality not my occasional funk or stormy thoughts and feelings.. The iron lets me get a grip on life for a least a few moments and allows me to focus on something I can change and manage and meanwhile instead of trying to survive my life I begin to plan how I will conquer it.... its a chance to re engage life in a position of authority instead of defeat. ya know?

* I discovered a new level to my motivation , there is a kind of fitness person on this site thats lifts to conquer there demons (the past , the present, fear addiction a broken heart etc) I have discovered I am one of those people ..... sometimes my motivation on some days is not even about my physique or about my goals ...its about putting the pain to silence and death . I about subduing the choas inside but working it out through the reps , sweat dedication and iron.

This is a great source of power and motivation in lifting. If this is you , use your power your issue your anger your whatever... as a line from star wars says " your anger gives you focus". If you have issues in life that are beyond your control that cause you constant pain .. the only way through pain like that in life is "straight on til morning" ..... your pain can be transcended if your willing to grip it and force it to serve you til it spends itself and is burned away. I am finding in the last few days , each lift or run makes me feel a little better, a little more whole and put together. I promised myself and all of you that this thread would be honest and even uncomfortable at points .... life has gotetn much harder for me and will likely be that way for at least a few weeks until some things outside of my control work themselves out , but in that time thats where teh gym come in handy if not neccessary....

You can't change the storm your in but you can find a rudder to steer yourself through it. for me that is faith first then the gym. trust me there is great good to be had in beating the crap out of your body and exerting your will over your life even for an hour or so .... rough times are a cause to hit the gym harder ...not walk away!

Just things I am learning on this journey to becoming the greatest version of myslf that I can .... hope it helps ya, comments questions welcome


My goals remain the same to get from 14.5% bf to 8-10% by March 09... trust me I am in it to win it ... and encouragment is always welcome too!
In order to accelerate my fat loss My trainer (bb24) gave me this new plan it focuses more on chest and abs , while maintaining the rest of the physique some back , arms and leg work

As for my routine in the gym
5 days a week I run for a hour either 2 30 minute sessions or one sustained hour run (depends on my schedule)
5 days week with the running I now do a split routine workout A & B 3 days A 2 days B

Workout A
Pushups 2 sets 10 reps
DB Flyes 3 sets 10-15 reps
Ball Bridge 3 sets 10-15 reps
DB Chest Press 3 sets 10-15 reps
Bench Squats 3 sets 10-15 reps
Upright Rows 3 sets 101-5 reps
Deadlift 3 sets 8-12

Workout B
Low Plank 2 reps 45 seconds each
Lying Hip Twist 2 sets of 20/side
Kickback 2 sets 8-12 reps
Hammer Curl - 2 Sets 8-12 reps
Side Knee Plank 2 sets of 15/side
Reverse Crunch 2 sets 10 reps


* amount of weight is determined based on the person so my levels may not be good for you , you'll have to determines the weights based on your situation.

* This is my second program if you are just starting go to my phase one program listed earlier in this thread


Comments question etc always welcome! Be well! Hope to hear from you soon !

[VOcean724]

Marc the journal is awesome & VERY inspiring...you've already had great success...keep it up man!

Vince

[JMath]

Sorry to hear about your luck man. Its great to hear that your able to focus that in the gym though. Keep up the good work, and keep up the journal. Best of luck to you!

[doobz0326]

Ok so life has been crazy lately so I have only been able to hit my "A" days on my split this week. I hope to hit A on Friday and B for the first time on Saturday

1/19 Stats

Exercise Set Reps Weight
Pushup 1 10 BW
Pushups 2 10 BW
DB Flyes 1 15 50 (2/25lbs)
DB Flyes 2 15 50 (2/25lbs)
DB Chest Prs 1 15 50 (2/25 lbs)
DB Chest Prs 2 15 50 (2/25 lbs)
Ball Bridge 1 30 BW
Bench Squat 1 15 45 (bar only)
Bench Squat 2 15 45 (bar only)
Upright Rows 1 15 70 ( 2/35lbs)
Upright Rows 2 15 70 ( 2/35lbs)
Deadlifts 1 15 45 (bar only)
Deadlifts 2 15 45 (bar only)


1/22 Stats ( I discovered the plan called for THREE SETS of each exercise)
Exercise Set Reps Weight
Pushup 1 10 BW
Pushup 2 10 BW
DB Flyes 1 10 60 (2/30lbs)
DB Flyes 2 6 60 (2/30bs)
DB Flyes 3 5 60 (2/30lbs)
DB Chest Prs 1 10 60 (2/30 lbs)
DB Chest Prs 2 8 60 (2/30 lbs)
DB Chest Prs 3 6 60 (2/30 lbs)
Ball Bridge 1 10 BW
Ball Bridge 2 10 BW
Ball Bridge 3 4 BW
Bench Squat 1 6 65
Bench Squat 2 6 65
Bench Squat 3 6 65
Upright Rows 1 10 60 (2/30 lbs)
UpUright Rows 2 10 60 (2/30 lbs)
Upright Rows 3 10 60 (2/30 lbs)
Deadlifts 1 10 65
Deadlifts 2 10 65
Deadlifts 3 10 65

I SUPER SETTED fpr the first time at the suggestion of NoRoids4Me . I went through my pushups, DB Press and Pec Flyes in a rotation with only ten seconds between sets (so 1 set pushups...1 set Chest press...1 set Flyes and repeat through three rotations ....IT WAS AWESOME!!!!!! IT KILLS BUT I REALLY FELT MY CHEST WORKING!!!!

I also got some help from a gym buddy named Mark Vogel . he suggsted I trya pec flye machine with the arms outsaretched perpendicular to the floor ...so you push the deck together so your palms meet in front of you ..also very cool .... really stretched my chest out ..felt the extreme edges of my pecs getting stretched

Next workout (1/23) I will super set several exrcices now that NoRoids4Me arranged my split A program in an order that works in one 3 exercise superset

Any Questions ? let me know! Hope your well !

[bb24]

Supersets are great! In fact, if you put 3-5 exercises in a circuit, it can be a very good way to burn some extra fat, especially if you have little rest time in between each exercise. I'm not sure why I didn't give you that suggestion earlier, but I'm glad someone else did.

How's the program going? I'm glad you're making adjustments as you go through it. Looks like you're getting some great results. Keep us posted!

N

[dbt3023]

Hi Doobz, just checking in on your progress. You seem VERY dedicated to your goals, and I admire that. Keep up the good work, you already look like a different person (and I mean that in a good way). Your arms look great, and I think you have a lot of potential left in you. I too am striving for a goal. Hopefully, in 3 months, i can pack on 20 lbs of lean mass. I'm eating 2600 calories a day with 160-200g of protein. I keep these calories pretty clean. In addition to this, I am currently utilizing a 4 week mass building routine i pulled off of bodybuilding.com with a 3 day split. Wish me luck!

[doobz0326]

Pushup 1 8 BW
Pushup 2 9 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times)

DB Flyes 10 60 (2/30lbs)
Crunches15
DB Chest Prs 10 60 (2/30 lbs)
Crunches 15
DB Flyes 6 60 (2/30bs)
Crunches 15
DB Chest Prs 6 60 (2/30 lbs)
Crunches15
DB Flyes 8 60 (2/30lbs)
Crunches 15
DB Chest Prs 8 60 (2/30 lbs)
Crunhes 15

NOT SUPER SETTED
Ball Bridge 1 10 BW
Ball Bridge 2 10 BW
Ball Bridge 3 10 BW

Bench Squat 1 10 65
Crunches 15
Bench Squat 2 5 65
Crunches 15
Bench Squat 3 8 65
Crunches 15

Upright Rows 1 10 60 (2/30 lbs)
Crunches 15
Upright Rows 2 10 60 (2/30 lbs)
Crunches 15
Upright Rows 3 10 60 (2/30 lbs)
Crunches 15

Deadlifts 1 10 65
Crunches 15
Deadlifts 2 12 65
Crunches 15
Deadlifts 3 10 65
Ctrunches 15

Crunch total : 14 sets of 15 reps = 210 reps

Also added Butetrfly Machine to work outer pecs did
1 set of 10
1 set of 5

Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmil climb and fall in direct relationship to each other

Elevation Speed MPH Time
2.5 2.5 5 min
2.5 2.8 5 min
3.0 3.0 5 min
3.0 3.5 5 min
3.0 3.0 5 min
2.5 2.5 5 min

* I did not ever go slower then a run
* I want to keep pushing the speed and time duration of the 'peak of the pyramid' in this case 3.5 MPH at 3.0

Again let me say thank you to NoRoids4Me for i introducing me to the amazing workout that super setting can provide. The intensity and pump from it is amazing! and is really hitting my chest !

Also let me thank 5Krunner who helped me tweak my cardio program to make it shorter but more intense.

Thanks you guys advice helped alot

Hope all is well , anyone can drop me a line at any time

Marc

[doobz0326]

1/27 (FIRST USE OF SPLIT B) This is designed to be a lighter routine to work ab and arms (arms for me are already pretty good so a light workout produces good results , also did my usual 30 minute cardio workout

Low plank 30sec 10
30sec 10

Lying Hip Twist
(not done ran out of time)
Reverse Crunch
(not done ran out of time)

Side Knee Plank
30s 10
30s 5
Hammer Curl
60 lbs 15 reps
60 13
60 10
Kickbacks
60 15
60 15
60 15

[doobz0326]

Pushup 1 10 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times)

DB Flyes 10 60 (2/30lbs)
Crunches15
DB Chest Prs 10 60 (2/30 lbs)
Crunches 15
DB Flyes 10 60 (2/30bs)
Crunches 15
DB Chest Prs 10 60 (2/30 lbs)
Crunches15
DB Flyes 5 60 (2/30lbs)
Crunches 15
DB Chest Prs 5 60 (2/30 lbs)
Crunhes 15


Bench Squat 1 10 75 (* up 10 pounds)
Crunches 15
Bench Squat 2 10 75
Crunches 15
Bench Squat 3 10 75
Crunches 15

Upright Rows 1 10 60 (2/30 lbs)
Crunches 15
Upright Rows 2 10 60 (2/30 lbs)
Crunches 15
Upright Rows 3 10 60 (2/30 lbs)
Crunches 15

Deadlifts 1 10 75 (* Up 10 pounds)
Crunches 15
Deadlifts 2 10 75
Crunches 15
Deadlifts 3 10 75
Ctrunches 15

Crunch total : 15 sets of 15 reps = 225 reps

Also added Butetrfly Machine to work outer pecs did
2 set of 10


Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmil climb and fall in direct relationship to each other

Elevation Speed MPH Time
2.5 2.5 5 min
2.5 2.8 5 min
3.0 3.0 5 min
3.0 3.4 5 min
3.0 3.6 5 min
2.5 3.8 5 min

[doobz0326]

Pushup 1 9 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times)

DB Flyes 10 70 (2/35lbs) (up 5 lbs*)
Crunches15
DB Chest Prs 10 70 (2/35 lbs) (up 5 lbs*)
Crunches 15
DB Flyes 4 70 (2/35bs)
Crunches 15
DB Chest Prs 5 70 (2/35 lbs)
Crunches15
DB Flyes 4 70 (2/35lbs)
Crunches 15
DB Chest Prs 4 70 (2/35 lbs)
Crunhes 15


Bench Squat 1 10 75 (* up 10 pounds)
Crunches 15
Bench Squat 2 10 75
Crunches 15
Bench Squat 3 10 75
Crunches 15

Upright Rows 1 10 70 (2/35 lbs)
Crunches 15
Upright Rows 2 10 70 (2/35 lbs)
Crunches 15
Upright Rows 3 10 70 (2/35 lbs)
Crunches 15

Deadlifts 1 10 75 (* Up 10 pounds)
Crunches 15
Deadlifts 2 10 75
Crunches 15
Deadlifts 3 10 75
Crunches 15

Crunch total : 15 sets of 15 reps = 225 reps

Also added Butterfly Machine to work outer pecs did
1 set of 9
1 set of 10

Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmill climb and fall in direct relationship to each other

Elevation Speed MPH Time
(baseline start speed and top speed increased by .20 MPH top speed now 4.0 MPH !)

2.5 2.8 5 min
3.0 3.0 5 min
3.0 3.4 5 min
3.0 3.6 5 min
3.0 3.8 5 min
3.0 4.0 5 min

Hope your all well, comments question etc always welcome

Marc

[doobz0326]

Pushup 1 10 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times)

DB Flyes 10 70 (2/35lbs)
Crunches15
DB Chest Prs 10 70 (2/35 lbs)
Crunches 15
DB Flyes 8 70 (2/35bs)
Crunches 15
DB Chest Prs 8 70 (2/35 lbs)
Crunches15
DB Flyes 6 70 (2/35lbs)
Crunches 15
DB Chest Prs 4 70 (2/35 lbs)
Crunhes 15


Bench Squat 1 10 75
Crunches 15
Bench Squat 2 10 75
Crunches 15
Bench Squat 3 10 75
Crunches 15

Upright Rows 1 10 70 (2/35 lbs)
Crunches 15
Upright Rows 2 10 70 (2/35 lbs)
Crunches 15
Upright Rows 3 10 70 (2/35 lbs)
Crunches 15

Deadlifts 1 10 75
Crunches 15
Deadlifts 2 10 75
Crunches 15
Deadlifts 3 10 75
Crunches 15

Crunch total : 15 sets of 15 reps = 225 reps

Also added Butterfly Machine to work outer pecs did
1 set of 10 (70lbs)
1 set of 10

Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmill climb and fall in direct relationship to each other

Elevation Speed MPH Time
(baseline start speed and top speed increased by .20 MPH top speed now 4.0 MPH !)

2.5 2.8 5 min
3.0 3.0 5 min
3.0 3.4 5 min
3.0 3.6 5 min
3.0 3.8 5 min
3.0 4.0 5 min

Hope your all well, comments question etc always welcome

Marc

[doobz0326]

Pushup 1 10 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times) ***** Up'ed crunches to 20 a set***

DB Flyes 10 70 (2/35lbs)
Crunches 20
DB Chest Prs 10 70 (2/35 lbs)
Crunches 20
DB Flyes 6 70 (2/35bs)
Crunches 20
DB Chest Prs 7 70 (2/35 lbs)
Crunches 20
DB Flyes 6 70 (2/35lbs)
Crunches 20
DB Chest Prs 8 70 (2/35 lbs)
Crunhes 20


Bench Squat 1 8 85 (*up10 lbs)
Crunches 20
Bench Squat 2 8 85
Crunches 20
Bench Squat 3 8 85
Crunches 20

Upright Rows 1 10 70 (2/35 lbs)
Crunches 20
Upright Rows 2 10 70 (2/35 lbs)
Crunches 20
Upright Rows 3 10 70 (2/35 lbs)
Crunches 20

Deadlifts 1 10 85 (*up 10 lbs)
Crunches 20
Deadlifts 2 10 85
Crunches 20
Deadlifts 3 10 85
Crunches 20

Crunch total : 15 sets of 20 reps = 300

Also added Butterfly Machine to work outer pecs did
1 set of 9 (80lbs)
1 set of 10

Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmill climb and fall in direct relationship to each other

Elevation Speed MPH Time
(baseline start speed and top speed increased by .20 MPH top speed now 4.0 MPH !)

2.5 2.8 5 min
3.0 3.0 5 min
3.0 3.4 5 min
3.0 3.6 5 min
3.0 3.8 5 min
3.0 4.0 5 min

Hope your all well, comments question etc always welcome

Marc

[doobz0326]

Ok so I have been getting some questions about my split program below is the layout of both Routines. First SPLIT A

A is done 3 times a week. it hits back, shoulders, chest, legs
B is done 2 times a week it hits chest , abs , arms

with either workout I do 30 minutes of HIT cardio in a pyramid form listed below

SPLIT A (typically Monday , Wednesday , Friday..with HIT cardio to follow)
Pushup 1 10 This a warm up
Pushup 2 10

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times)

DB Flyes 1 set of 10-12 reps moderate weight
Crunches 15
DB Chest Prs 1 set of 10-12 reps moderate weight
Crunches 15
DB Flyes 1 set of 10-12 reps moderate weight
Crunches 15
DB Chest Prs 1 set of 10-12 reps moderate weight
Crunches 15
DB Flyes 1 set of 10-12 reps moderate weight
Crunches 15
DB Chest Prs 1 set of 10-12 reps moderate weight
Crunhes 15


Bench Squat 1 set of 10-12 reps moderate weight
Crunches 15
Bench Squat 1 set of 10-12 reps moderate weight
Crunches 15
Bench Squat 1 set of 10-12 reps moderate weight
Crunches 15

Upright Rows 1 set of 10-12 reps moderate weight
Crunches 15
Upright Rows 1 set of 10-12 reps moderate weight
Crunches 15
Upright Rows 1 set of 10-12 reps moderate weight
Crunches 15

Deadlifts 1 set of 10-12 reps moderate weight
Crunches 15
Deadlifts 1 set of 10-12 reps moderate weight
Crunches 15
Deadlifts 1 set of 10-12 reps moderate weight
Crunches 15

Butterfly Machine 1 set of 10 reps heavy weight
Butterfly Machine 1 set of 10 reps heavy weight




DAILY CARDIO!
picture a pyramid where the speed and elevation on the treadmill climb and fall in direct relationship to each other. you need to determine your target heart rate and determine your PRE (Perceived Rate of Exertion ..... simply put is the work easy (1-4), moderately hard (5-7) , or very hard (7-10)

Do six (6) five (5) minute sections based on your PRE. work with your cardio activity to hit your PRE and your target heart rate . for me its treadmill running and varying the elevation and speed


Elevation Speed MPH Time

1-4 PRE 5 min
5-7 PRE 5 min
5-7 PRE 5 min
7-10 PRE 5 min
7-10 PRE 5 min
5-7 PRE 5 Min

SPLIT B
(Cardio as listed above follows each of these workouts too)

* This is a merger of three different body weight routines , done in immediate succession first a push up routine (given to me by FindingJesse), and abs routine (given to me by DantheManStan) and a Core routine given to me by my trainer (bb24)

PYRAMID PUSH UP ROUTINE
the idea here is to do 2 of the exercise ...wait 15 seconds ...do 4 of the exercise...wait 15 seconds and so on , climb as high as you can then do the same sets in reverse so lets say you do 10 regular push ups for example, then you do 8 regular push ups ...wait 15 seconds...6 and so on

*FORM IS KEY
* DO ALL THE REPS OF THE PYRAMID NO MATTER WHAT
* BETWEEN EXERCISES WAIT 2 MINUTES

REGULAR PUSHUP
2-4-6-8-10-12-10-8-6-4-2 (work up to 20 as top of pyramid)
DIVE BOMBERS (BUTT UPS)
2-4-6-8-10-12-10-8-6-4-2 (work up to 20 as top of pyramid)
CLOSE GRIP PUSHUPS (DIAMONDS or TRI's)
2-4-6-8-10-12-10-8-6-4-2 (work up to 20 as top of pyramid)
WIDE GRIPS
2-4-6-8-10-12-10-8-6-4-2 (work up to 20 as top of pyramid)

IMMEDIATELY GO INTO...... ABS ROUTINE
you want to do two circuits or cycles of these.....start with 10 reps per set ...work up to 20 or more

2. SIDE BEND (RIGHT SIDE) use a weight plate to help form if needed
2 sets 10 reps
3. SIDE BENDS (LEFT SIDE)
2 sets 10 reps
4. SUPERMAN
2 sets 10 reps
5. FROG SIT UPS
2 sets 10 reps
6. LEG RAISES (BOTH TOGETHER)
2 sets 10 reps
7 IN & OUTS
2 sets 10 reps
8. BICYCLES
2 sets 10 reps
9. FULL BODY CRUNCH ( IN & OUTS and Regular CRUNCH together
2 sets 10 reps

*(1. is regular crunch will be done at the end)

IMMEDIATELY GO TO CORE ROUTINE

DUMBELL TRICEPS KICK BACKS 3 sets of 10-12 reps moderate weight ( 3sets each side)
HAMMER CURLS 3 sets of 10-12 reps moderate weight

LOW PLANK 5 Reps 30 seconds each (work up to 60)
SIDE PLANK LEFT SIDE 5 Reps 30 seconds each (work up to 60)
SIDE PLANK RIGHT SIDE 5 Reps 30 seconds each (work up to 60)

last but not least

start with 100 STABILITY BALL CRUNCHES
work up to 500 or more
These are regular crunches done on a ball ... move your center of gravity around and you will target different sections of abs ... great for stabilizer muscles and easy on the back then regular floor crunches . FOCUS on form and the contractions. use your fingers to feel the contractions .....

*Believe it or not this routine can all be done in 1 hour once you get the forms down . if you need to cut something for time or lack of equipment cut the arms stuff

*If anyone needs more info then this . let me know via PM etc and I will be glad to help you

Marc

[Jayke]

Marc--

Read through this, no kidding, that's inspiring. I can't wait to get going! I'm still working through a bit of a shoulder issue from aforementioned seminar on Thursday--I'll be cleared on monday by my doc.

Anyway, Thanks, your story's really inspiring.

[doobz0326]

This was a dry run day to test out the form and the timing so this is an incomplete workout

A . PUSHUP PYRAMID (15 sec rest between sets)
Thank you FINDINGJESSE
1. REGULAR PUSHUP
Set of 2-4-6-8-10-12-10-8-6-4-2 Total Reps: 74

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-7-5-4-2 Total Reps: 38

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-4-2 Total Reps:12

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-7-6-4-2 Total Reps: 32

Total Reps: 176

B ABS BOOT CAMP (2 circuits...crunches done at end of workout)
Thank you DANTHEMANSTAN

1. SIDE BENDS... RIGHT SIDE 2 sets of 10 reps
2. SIDE BENDS... LEFT SIDE 2 Sets 10 reps
3. TUCK CRUNCH 2 sets 10 reps
4. SUPERMANS 2 sets 10 reps
5. FROG SIT UPS 2 sets 10 reps
6. IN & OUTS 2 sets 10 reps
7. LEGS RAISES 2 sets 10 reps
8. BICYCLES 2 sets 10 reps
9. FULL BODY CRUNCH 2 sets 10 reps
TOTAL REPS :180

C. CORE & ARMS CATACYLSM
Thank you bb24
1. LOW PLANKS
2. SID PLANKS: RIGHT
3. SIDE PLANKS: LEFT
4 HAMMER CURLS
5. TRICEP KICKBACKS

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel
1. 500 REPS
* TOTAL CRUNCHES: 680

COMMENTARY: although this is a pilot day for this split . I LOVED IT! really hit chest abs and arms... my three physiques focus points. it went well and all i needed was 2 10 pound weight plates a mat and equipment to do arm work .... LOVE IT

[doobz0326]

Hey all

I took wednesday as a rest day because I slept like crap the night before and got 3 bad phone calls in a row. loss of government benefits , complications with housing, and girl trouble. loss my focus and was just lit up .... realized taht I was so off course that lifiting was out for the day....

BUT THURSDAY WAS A DIFFERENT MATTER... time to think and sleep and I am back at it , as long as I don't take more then 2 days off a week its ok.....

The results of THURSDAY LIFT

A . PUSHUP PYRAMID (15 sec rest between sets)
Thank you FINDINGJESSE

1. REGULAR PUSHUP
Set of 2-4-6-8-10-11-10-8-6-4-2 Total Reps: 71 -Reps went down -1

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-7-5-4-2 Total Reps: 40 * reps went up +2

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-4-2 Total Reps:18 * reps went up +6

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-5-4-3 Total Reps: 42 * reps went up +10

Total Reps: 171

B ABS BOOT CAMP (2 circuits...crunches done at end of workout)
Thank you DANTHEMANSTAN

1. SIDE BENDS... RIGHT SIDE 2 sets of 12 reps * ALL SETS REPS +2
2. SIDE BENDS... LEFT SIDE 2 Sets 12 reps
3. TUCK CRUNCH 2 sets 12 reps
4. SUPERMANS 2 sets 12 reps
5. FROG SIT UPS 2 sets 12 reps
6. IN & OUTS 2 sets 12 reps
7. LEGS RAISES 2 sets 12 reps
8. BICYCLES 2 sets 12 reps
9. FULL BODY CRUNCH 2 sets 12 reps
TOTAL REPS : 216

C. CORE & ARMS CATACYLSM
Thank you bb24

1. LOW PLANKS 5 REPS 30 SECONDS EACH
2. SID PLANKS: RIGHT 5 REPS 30 SECONDS EACH
3. SIDE PLANKS: LEFT 5 REPS 30 SECONDS EACH
4 HAMMER CURLS 3 sets 10 reps 60 lbs
5. TRICEP KICKBACKS 3 sets 10 reps 30lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 500 REPS
* TOTAL CRUNCHES: 716

CARDIO : Did standard 30 minute HIT cardio pyramid 3.0 elevation 3.0 MPH .....3.0 Elevation 4.0 MPH


COMMENTARY: AMAZING DAY ... FELT EVERY SET , GOOD FORM, ABS AND CHEST SEEM FIRMER ....CAN"T WAIT UNTIL I LOSE BF% AND REVEAL THE WASHBOARD!

[doobz0326]

Pushup 1 10 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times) ***** Up'ed crunches to 20 a set***

DB Flyes 10 70 (2/35lbs)
Crunches 20
DB Chest Prs 10 70 (2/35 lbs)
Crunches 20
DB Flyes 8 70 (2/35bs)
Crunches 20
DB Chest Prs 8 70 (2/35 lbs)
Crunches 20
DB Flyes 7 70 (2/35lbs)
Crunches 20
DB Chest Prs 6 70 (2/35 lbs)
Crunhes 20


Bench Squat 1 10 75
Crunches 20
Bench Squat 2 10 75
Crunches 20
Bench Squat 3 10 75
Crunches 20

Upright Rows 1 10 70 (2/35 lbs)
Crunches 20
Upright Rows 2 10 70 (2/35 lbs)
Crunches 20
Upright Rows 3 10 70 (2/35 lbs)
Crunches 20

Deadlifts 1 10 75 (*up 10 lbs)
Crunches 20
Deadlifts 2 10 75
Crunches 20
Deadlifts 3 10 75
Crunches 20

Crunch total : 15 sets of 20 reps = 300
(ADDED 200 STABILITY BALL CRUNCHES) = 500


Also added Butterfly Machine to work outer pecs did
1 set of 10 (80lbs)
1 set of 10

Did the most intense cardio yet! picture a pyramid where the speed and elevation on the treadmill climb and fall in direct relationship to each other

Elevation Speed MPH Time

3.0 3.0 5 min
3.0 3.2 5 min
3.0 3.4 5 min
3.0 3.6 5 min
3.0 3.8 5 min
3.0 4.0 5 min

COMMENTARY : Hit minimums on my supersets and even added a rep on last set of flyes! YEAH! Added 200 stability ball crunches to regular floor/bench crunches.. only downer was that I had to lighten Barbell bench squats and Deads back down to 75 lbs. twitchy muscle in my right side kept acting up and resisted the weight at that level


Hope your all well, comments question etc always welcome

Marc

[doobz0326]

Pushup 1 10 BW
Pushup 2 10 BW

SUPERSET --- (no rest between the three sets of db bench and db fly. inside sets of 15 crunches were done during those times) ***** Up'ed crunches to 20 a set***

DB Flyes 10 70 (2/35lbs)
Crunches 20
DB Chest Prs 10 70 (2/35 lbs)
Crunches 20
DB Flyes 8 70 (2/35bs)
Crunches 20
DB Chest Prs 9 70 (2/35 lbs)
Crunches 20
DB Flyes 5 70 (2/35lbs)
Crunches 20
DB Chest Prs 8 70 (2/35 lbs)
Crunhes 20
Time to up the weight on the superset . next A day ...80lbs

Bench Squat 1 10 80 (*up 5 lbs)
Crunches 20
Bench Squat 2 10 80
Crunches 20
Bench Squat 3 10 80
Crunches 20

Upright Rows 1 10 70 (2/35 lbs)
Crunches 20
Upright Rows 2 10 70 (2/35 lbs)
Crunches 20
Upright Rows 3 10 70 (2/35 lbs)
Crunches 20

Deadlifts 1 10 80 (*up 5 lbs)
Crunches 20
Deadlifts 2 10 80
Crunches 20
Deadlifts 3 10 80
Crunches 20

Much better this time ... handled 80lbs ok for 10 reps x 3 sets .good!

Crunch total : 15 sets of 20 reps = 300 + 300 stability ball crunches= 600

Also added Butterfly Machine to work outer pecs did
1 set of 10 (90lbs)
1 set of 10

AWESOME never pecdecked that mucvh before !

did standard cardio . finding staying at 3.8 MPH is good for me to stay in my burn zone and not really hurt myself. will reach for 4.0 after a few days recovery ..legs are oddly sore

Hope your all well !

[doobz0326]

A . PUSHUP PYRAMID (15 sec rest between sets)
Thank you FINDINGJESSE

1. REGULAR PUSHUP
Set of 2-4-6-8-10-12-13-10-8-6-4 -2 Total Reps: 85 REPS UP! +12

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-6-4-2 Total Reps: 32 * REPS DOWN -8

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-6-4-2 Total Reps:32 * REPS UP +14

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50 * REPS UP +8

Total Reps: 199

B ABS BOOT CAMP (2 circuits...crunches done at end of workout)
Thank you DANTHEMANSTAN

1. SIDE BENDS... RIGHT SIDE 2 sets of 20 reps * ALL SETS REPS +8
2. SIDE BENDS... LEFT SIDE 2 Sets 20 reps
3. TUCK CRUNCH 2 sets 20 reps
4. SUPERMANS 2 sets 20 reps
5. FROG SIT UPS 2 sets 20 reps
6. IN & OUTS 2 sets 20 reps
7. LEGS RAISES 2 sets 20 reps
8. BICYCLES 2 sets 20 reps
9. FULL BODY CRUNCH 2 sets 20 reps
TOTAL REPS : 360

C. CORE & ARMS CATACYLSM
Thank you bb24

1. LOW PLANKS 5 REPS 30 SECONDS EACH
2. SID PLANKS: RIGHT 5 REPS 30 SECONDS EACH
3. SIDE PLANKS: LEFT 5 REPS 30 SECONDS EACH
4 HAMMER CURLS 3 sets 10 reps 70 lbs (* up 10lbs)
5. TRICEP KICKBACKS 3 sets 10 reps 35 lbs (each side) (* up 10lbs)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 600 REPS
* TOTAL CRUNCHES: 960

CARDIO : Did 20 minute HIT cardio pyramid 3.0 elevation 3.0 MPH .....3.0 Elevation 3.8 MPH


COMMENTARY: Beisdes Tri Pushups I upped all the push up pyramids, upped the ab routine, uped the3 arm routine, upped the ball crunches i did almost 1000 crunches! The ball ones are great , if you stretch back so your over the ball you really expand the abs and feel the contraction!

Wednesday will be a rest day . I am exhausted and have not been sleeping well, need to take care of stuff in my lif and get to bed early ..back at it thursday

Hope your well!
Dooba 0326 (Marc)

[doobz0326]

ok guys . i figured i would go for a change of pace here . for your humor and enjoyment here are some gym pet peeves of mine

MY GYM

* ok so my gym is part of a conservative catholic college and as such the rules of this gym are ...special.... as opposed to anywhere else and these rules create pet peeves

#1 Dress code: I am all for reasonable decency in a mixed gender weight room. Obviously I would be uncomfortable if a woman was topless and I was trying to lift (Christian or not I would 'react' like any red blooded straight man) so of course I suppose a shirtless man would do the same thing to a girl (although woman are not visual at all so it would have little effect i suspect...anyway) I have seen it happen many times where a man is asked to change into somethiong 'more appropriate' because it might 'scandalize' the women in the room.

What are they wearing you ask? a thong, nothing at all? Actually they are asked to change becaus they are in a TANK top so the outline of the upper body can be discerned, not even an open tank down the sides.... an A tank..... my jaw dropped . I wear tshirt and Everlast shorts, I am not ready to be in a tank yet

Ok why would they react this way you ask? Because it is an ancient struggle within Christianity , how do you reconcile the body and the spirit at war within man. it is true that the body can cause sin but God when he fashioned the NAKED man and woman he said 'it was very good.' Within moral limits God is pro body, pro sexuality , pro bodybuilding... unfortunately a heresy (error of belief) sprang up in the 200's called Gnosticism this taught that the body and sex was always bad all the time... alkthough the Christian faith has disavowed this as false teaching... the belief still clings to some Christians so that skin and sexuality etc get lumped together as bad in their minds , and so crazy rules that God himself would look at funny get imposed in the name of 'propriety'...it makes me sad ... that is why alot of believers let themselves go physically because of this deep held belief that the body sex and care of appearence are bad or wrong ...sad becuae it unbiblical and is in error against standing teaching .

if you are a believer in Christ and you enjoy fitness and looking good ...I salute you! there seems to be so few of us !

#2 Music in a Christian Gym: I carry an IPOD an workout with that because the music choice in the gym is so not condusive , its all contemporary christian stuff (good for prayer but not for lifiting) when we asked about getting some harder CHRISTIAN music (not advocating random rap or dethmetal, satanic crap at all) just groups that are harder in style but are still Christian.... the answer was that it might be too dark or might offend the 'sensitivities' of others..... jaw drops again

Ok did anyone see the passion of the Christ? hello that WAS NOT nice sweet or easy. true Christianity isn't . Jesus was a man's man. could you go to your death for the world and maintain your dignity as he did , unlikly... this is why Christian has become dangerously femine because Jesus has been reduced ro a tree hugging, peace loving, nice sounding wuz of a man. I don't blame men for overlooking the claims of Christ .... it lacks balls sometimes because Christians have forgotten that real love is not nice or easy or pleasant on the eyes .

It is a man stripped naked bleeding beaten beyond recognition all while being innocent ... that is real love . love is hard it has an edge. iIt is dangerous to a point .. then the man 's man kicks the crap out of death and rises again ......ok where is the sickenly swet hallmark card Jesus that people cling too.. yup he stayed at home the real Jesus, the man of men, set his face like flint and killed death by his death.......

If Jesus was as nice and sweet and mushy as some believers seem to think . no wonder we are not credible to people .... thankfully the real Jesus is very credible and was absolutely male

ok so hard music can't be Christian? its offends others? you can see why I see red over music in the gym , besides working out is supposed to get your blood pumping an put you in touch with the animal within.... if your coming to the gym and want soothing music to keep you comfortable why are you even lifiting? , remember to have success in the gym its GO HARD or go home...... I guess groups like, POD, 12 stones, blindside , disciple etc are not Christian because they are hard on th ears....... again SAD

3. SOME women in the gym ...... notice the SOME here . I am not a male cuvinist. I believe in treating woman as precious and beautiful. i see red when some women use their feminity as a weapon to get what they want.. yes some Christian girls I know do this.. you see so much emphasis has been put on 'treating women well' in recent years that I fear we have created a breed of women monsters.... that nievely believe that being woman means the world belongs to them......

you see this has happened several times to me..... I get up from a bench and stand BY IT to rest between sets . Its obvious to anyone who isn't blind that i am not giving up the bench yet... then some girl strides over and sits down and resets my bar or dumbells as I am watching.... she turns and smiles and keeps going! no 'oh were you still in a set?" or wahtever.

I admit to be a gentlemen I would have given up my spot to her as a mark of respect. but to not be aske d at all????? yo girl check yourself and your femine bit at the door please. please you give me a smile and I am supposed to melt because you THINK your all that . like i am gonna just give in cuz your a girl

So I give her the benefit of the doubt and POLITELY ASK (tho i wanted to kick her smug little butt off the bench for being so disrespectful to me (yes Christian have dark sides too) .. 'miss could you wait a sec I have one more set to do then its all yours" . she gives me this shocked look as if I had threathened her with harm or something ...... gets up and gets a trainer who comes over and tell me to 'always defer to the ladies" ...well I ahev no choice so I comply

These girls tehn lift slow and take 5 minute breaks between sets while watching everyone else lift! ok so well I am out of luck my burn is shot to hell because I am waitiung 20 minutes for the girls to finish pretending to lift....no consideration for the guy they evicted who is a serious lifter..... jaw drops again.....

I know my eapereince cannot be construed as all women in the gym but boy to do we have some winners where I workout!

if there are any sane Christian girls out there who don't have the "I am all that because I am a woman" attitude but do have self respect and dignity ..PLEASE let me know your out there. its events like this that make me question if any real women still exist....

Lately I must admit I am very happy when I walk into the gym and its ony guys... no drama no wierdness just guys respecting each other and getting a good lift .....

4. long cords.... I do this to myself . I carry my IPOD in my pocket so when I do deadlifts or such the bar may get caught in the excess wire and i give myself whip lash cuz my headphones follow the bar down

5 its a hot tub not a hot shower! maybe other gyms do ths. we have a Jacuzzi in the locker room.... all good ..except when guys wash tehmselves in it! shampoo body wash the works! leaving this oh so appealing white film on the water.. when the showers are in plain sight... needless to say I use the sauna instaead

6. Oprah while doing cardio .. how is that helpful..... for a while I hated doing cardio because it is usually amostly women (not a problem) but for whatever reason they choose to watch Oprah or What Not to Wear or something so ...domestic and ..warm and fuzzy. Ok I am a guy so this is foreign to me but how do you get a good cardio work out in if your trying to follow Oprah or something like that on TV? how can you stay pumped or focused... cardio is supposed to be intense not leisurely..... thankfully lately the News has been on so at least that is useful and real if nothing else

I usually take a treadmill out of sight of the TV so i can stay focused and stay with my music...again go hard or go home . it makes me laugh because ist so not gym appropriate to have Oprah spouting her stuff when your trying to stay firey and focused ..... if any women wants to explain the phenomenon I would love to learn.... I am a good guy who knows how to traet a lady but dang sometimes you women act so wierd


I am sure I have more peeves later and I hope that these make you think/laugh like they did me....


Marc