Doobz0326 Workout Journal

[doobz0326]

Does anyone know how to delete people from your fan club? sometimes some pretty wierd folks ask to friend me and i decline but it ends up in my fan club list ... i can't get rid of them... any ideas how to fix that ?

[doobz0326]

Hey Guys

I decided to share my thoughts on MIcheal Phelps and the unfortunate situation with the photo of him smoking a bong surfacing.....

He is a hero of mine and he still is, ok so he made a mistake and a minor one at that. he injured himself and his body by smoking and shocked people along the way but thats it . He did not kill anyone or something truly reprehensible

Let me be clear I do not condone his behavior and it was foolish of him, but he has admited as much to the media so my statement is unneccsssary on that point

the whole situation speaks to the way our culture treats 'heroes'. Micheal did amazing truly heroic thing in Beijing. He maintained the Amrican claim to superiority in sports in tact in the face of teh chinese juggurnaut .....bravo..

He has spent 10 years in grueling 8-10 hour EVERY DAY training to do what he did . His fame and rewards are well derved. He has sacrificed everything to be the best at his sport

All the while maintaining a friendly down to earth personality that is humble..... he remained human while doing super human things... with all due respect to the media , private lives are private. Its one thiong to be scruntinized in the pool or something like that. that is truly public . Micheal is not competeing and so why do we care about the rest of his live. the 'public eye' should have limits or be closed .... our stars and major sports figures need to have a space in their lives where they can be .. .themselves

This all speaks to how we as a nation complain 'there are no heroes anymore' but when one like Micheal comes along we love him for a season and then take him a part or get appalled when they make a mistake .

WE HAVE NO HEROES ANYMORE BECAUSE HEROISM IS REWARDED WITH THE INVASION OF PRIVAVY AND WORSE... THE NEVER ENDING ATTEMPT TO DESTROY THE HERO BY LOOKING FOR FOIBLES AND DEFECTS . WE DESTROY THE HEROES BY EXPECTING THEM TO BE PERFECT ALL THE TIME EVERY DAY
IF YOU WANT REAL HUMAN HEROES THEN YOU NEED TO ALLOW THEM TO BE HUMAN .....MISTAKES AND ALL

Micheal is my hero because he inspired me............ by himself being fully alive. by going for his dreams and giving all to get there. I am in bodybuilding bcause Micheal inspired me with his heroism in the pool! It is precisely because he is human and has remained so throughout his fame... that is why i relate to him. I STAND BY HIM

What happened to forgivness and compassion? , he does this nation a service by representing us in the Olympics with distinction. and six months later we are crucifying him for making a mistake. talk about gratitude and the benefit of the doubt!

Funny how bong smoking makes no news anymore but as soon as we se Micheal doing it, its 'shocking appalling and disappointing' Funny how bong smoking is not prosecuted heavily but when its Micheal and there is the oppurtunity to massacre another hero.. everyone is screaming for his head, for criminal charges.....

He made a mistake, he did the right thing and came to the media (who should not have been watching him like that in the first place) so he did something unneccessary by playing to the media gods...

He apologized , graciously accepted his three month swimming censure from USA Swimming (which was just as he is an athlete who committed to certain standards of physical well being) and has gotten back to training for 2012 Games . He acted as a man and took his proper punishment...

We impose these mythical standards on our celebrities and then enjoy sadistically dstroying them when they have a human moment and fail in ssome way.... Micheal is a 23 young man asked to live life at a level that we all wish we could , and don't have the balls to attempt , so we get even by bringing Micheal down to make our own pathetic egos feel better.

we are a sick nation ..... what did we expect Micheal to do? never give in to the performanc pressure , never make a mistake? how unfairt is that?

We as a grateful nation need to allow him and our other athletes to enjoy there success and live life. let our heroes be real heroes , human heroes , not proped up gods

We are to blame why all our heroes have run away because we delight in scaring them off

Micheal, i doubt you will ever read this but you are still my hero . I still ahve your posters on my wall . I still see you smiling with that gold medal in your hand. you get me up every morning and into the gym, just because you are a man who is absoolutely human and yet live life to the fullest.

You showed me that every man has greatness inside of him , even me

I am in your debt and I stand by you. Perhaps you need to hear this but your true friends have already forgiven you and stand with you , like me. my view of you has not changed. keep being my hero , keep being everyones hero , we need your passion and inspiration to rise to our best in life. Keep being you .

Marc

[bb24]

I agree with you that he is still great at what he does, and overall, if we do "judge" him, we should account for the whole person, not just one incident. As a teacher, that's one thing that we keep telling people--to look at the WHOLE child, not just a test score, a behavior, etc.

With that being said, I still think the punishment was not equal to the "crime." Taking 3 months off, for all practical purposes, seems to me like a walk in the park for him. He now has all the time he needs to do nothing but dedicate his life to the competition he's looking forward to in July. Think about it this way. If I were suspended for 3 months from my job (paid, keep in mind), that would put me at the end of the school year. That would be a perfect punishment!

Are we going to look the other way when others do the same thing? At what point do we draw the line and say "you have done something wrong, and you must face the consequences"?

Just my thoughts. Thanks for sharing yours. It's an interesting dilemma. In time, we'll all get over it I'm sure.

[doobz0326]

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: 72 -Reps went down +1

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50 * reps went up +10

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-5-4-2 Total Reps:31 * reps went up +13

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-10-8-6-4-2 Total Reps: 60 * reps went up +18

Total Reps: 213


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 +2
2. SIDE BENDS... LEFT SIDE 2 Sets 20 reps
3. REVERSE 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
5. TRICEP KICKBACKS 3 sets 10 reps 35lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 640 REPS
* TOTAL CRUNCHES:1000

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


COMMENTARY: I have soem questions of form on the pushups but each pushup exercise was done clean (that is I got through the full pyramid on each without any failure reps ..... the abs routine , required that I break the sets into mini sets of 5 for sake of form. I waited only 5 sec. betweenmini sets ..... questions ofd form on the kickbacks ... rounded out 260 abs crunches by finishing on the stability ball will 640 ....1000 total crunches done for the workout

GOOD DAY

Marc

[doobz0326]

Ok so some funny crap happened at the gym

1. during my ab program ...lying on the floor some girl steps over me and as I open my eyes she yelps , drops the big yellow ball on my contracted abs! i exhale fast... no damage and she apologizes

I had to laugh because .. what must that look like? i am squished by this big yellow ball. arms out stretched . I look like i got killed .. found myself thinking "why does this seeem like an anaology for me life ?" LOL LOL

2. Ipod died 2/3 of way through routine. almost walked out then and there ... then realized taht this was a test of my determination ....would i stay and finish the whole routine and cardio even though my IPOD was dead? and that would be annoying for me ..... just get it done or just do it ...ran through my head . I am proud to say that I stayed and finished the whole workout and cardio!

3. Very happy that the TV in the cardio room , was something man appropriate for running "Worlds Worst Sports Disasters"

4. I am excited taht my midsection , chest , arms , back all show change ....my low back fat seesm gone..my chest is flater but more full....and my full pecs are showing, uper middle and lower...... My bi's and tri's a rock hard and ....my midsection is not smoot at the moment even when I breathe out furrows and ridges appear on my midsection....it is even more pronounced when i stand up or tense up.....I think I am finally seeing fat on my belly start to go away ....(if any one can confirm this .....please do )

How do abs appear when you have fat over them , what are the stages ?

a few random pictures will be up tomorrow ...I will take them in the AM and hope to post them by night falll. I think my progress is signifigant...comemnts critique etc all welcome on anything, especially this point

Stuff I thought you would like to know

Marc

[doobz0326]

Hey Guys

NEW PICS UP ! ALL THE ONES MARKED 2/19-2/20 ARE NEW . TO MARK MY 6 MONTHS OF BODYBUILDING. CONSTRUCTIVE CRITIQUE WELCOME . I AM MY OWN WORST JUDGE . WHAT HAS IMPROVED IN THE LAST 6 MONTHS?

Marc

[doobz0326]

Explination of terms
Clean (completed the set with good form and no failure but good burn)
Failure (set ended early because of muscle failure)
VG ( very good improvement in form or completed reps)
MS (miniset. minimumal rest but broke set into small groups to facilitate better form and pace)

Pushup 1 10 BW (Clean)
Pushup 2 10 BW (Clean

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 6 80 (2/40lbs) (*up 5 lbs for all supset)
Crunches 20
DB Chest Prs 10 80 (2/35 lbs)
Crunches 20
DB Flyes 4 80 (2/40 lbs)
Crunches 20
DB Chest Prs 6 80 (2/40 lbs)
Crunches 20
DB Flyes 3 80 (2/40lbs)
Crunches 20
DB Chest Prs 5 80 (2/40 lbs)
Crunhes 20


Bench Squat 1 10 80
Crunches 20
Bench Squat 2 (6/4) 80 *MS
Crunches 20
Bench Squat 3 (5/5) 80 *MS
Crunches 20

Upright Rows 1 10 80 (2/40 lbs) (*up 5 lbs)
Crunches 20
Upright Rows 2 10 80 (2/40 lbs)
Crunches 20
Upright Rows 3 10 80 (2/40 lbs)
Crunches 20

Deadlifts 1 10 80
Crunches 20
Deadlifts 2 10 80
Crunches 20
Deadlifts 3 10 80
Crunches 20

*up'ed all DB exercises! Struggled with Bench Squats but completed them

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


did standard cardio . finding staying at 3.8 MPH ok . only did 25 minutes but it was intense today . top of pyramid is 3.8 for now

Hope your all well !

[doobz0326]

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

1. REGULAR PUSHUP
Set of 2-4-6-8-10-10-8-6-4-2 Total Reps: 68 -Reps went down -4

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-10-11-10-8-6-4-2 Total Reps: 71 * reps went up +21

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-10-8-6-4-2 Total Reps:50 * reps went up +19

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50 * reps went up -10

Total Reps: 239


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

1. SIDE BENDS... RIGHT SIDE 2 sets of 25 reps * ALL SETS REPS +5
2. SIDE BENDS... LEFT SIDE 2 Sets 25 reps
3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
8. BICYCLES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 450

C. CORE & ARMS CATACYLSM
Thank you bb24

1. LOW PLANKS 3 REPS 60 SECONDS EACH (lowered rep and increased duration )
2. SID PLANKS: RIGHT 3 REPS 60 SECONDS EACH
3. SIDE PLANKS: LEFT 3 REPS 60 SECONDS EACH

Time Crunch . made me go for the quick arm routine so I dropped weight
4 HAMMER CURLS 3 sets 10 reps 60 lbs
5. TRICEP KICKBACKS 3 sets 10 reps 20lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 550 REPS
* TOTAL CRUNCHES:1000

CARDIO : Skipped . possibl epulled hamstring , caution warrented


COMMENTARY: seeing strength gainsi n pushup routine ... it is not until set 8 or 10 reps that I really start to feel fatigued ...abs going well ... lower weight to get arm routine done faster with better cvontraction due to time issues

HJope your all well
Marc

[JMath]

Keep up the good work Marc. See my PM for what I think of your progress pics. Overall though, your doing great.

[doobz0326]

Explination of terms
Clean (completed the set with good form and no failure but good burn)
Failure (set ended early because of muscle failure)
VG ( very good improvement in form or completed reps)
MS (miniset. minimumal rest but broke set into small groups to facilitate better form and pace)

Pushup 1 10 BW (Clean)
Pushup 2 10 BW (Clean

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 5 80 (2/40lbs) Crunches 20
DB Chest Prs 10 80 (2/35 lbs)
Crunches 20
DB Flyes 6 80 (2/40 lbs)
Crunches 20
DB Chest Prs 8 80 (2/40 lbs)
Crunches 20
DB Flyes 2 80 (2/40lbs)
Crunches 20
DB Chest Prs 6 80 (2/40 lbs)
Crunhes 20


Bench Squat 1 10 80
Crunches 20
Bench Squat 2 10 80
Crunches 20
Bench Squat 3 10 80
Crunches 20

Upright Rows 1 10 80 (2/40 lbs)
Crunches 20
Upright Rows 2 10 80 (2/40 lbs)
Crunches 20
Upright Rows 3 10 80 (2/40 lbs)
Crunches 20

Deadlifts 1 10 80
Crunches 20
Deadlifts 2 10 80
Crunches 20
Deadlifts 3 10 80
Crunches 20



Crunch total : 16 sets of 20 reps = 320 + 680 stability ball crunches= 1000

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


did standard cardio . only did 25 minutes but it was intense today . top of pyramid is 3.6 for now


VERY FRUSTARTING DAY! COULD NOT BELIEVE i GOT ONLY 2 REPS ON SET THREE OF FLYES . ARMS JUST DIED !..... THE GYM I USE HAS A REG TAG SET UP . A MIX OF PLATES AND DUMBELLS AND BARS! I TRY TO USE THE SAME KINDS OF PLATES TO GET AN EVEN FEEL. I WISH THE STAFF WOULD SEPERATE THE KINDS BECAUSE A 10LBS PLATE OF OBNE KIND FEELS LIKE 15 OF THE OTHER SO IF YOU MIX AND MATCH YOU GET UNEVEN WEIGHT AND TORQUE ON THE BODY!

DURING SET 2 OF BENMCH SQUATS THE CLIP CAME UNDONE ON THE RIGHT SIDE OF THE BAR AND THE PLATES FELL OFF MID REP . VERY NEARLY THROUGH ME DOWN! i DUNNO IF THIS IS NORMAL BUT WE USE THESE DUMEB ASS SPRING CLIPS WITH BIG BL;ACK HANDLES TO LOCK WEIGHTS IN PLACE...PROBLEM MOST OF TEHM ARE LOOSE FROM USE AND DON'T EVEN SIT SNUG AGAINST THE WEIGHT PLATES ....I REALLY WISH I HAD ACCESS TO A SERIOUS GYM WITH NEW AND ORGANIZED EQUIPMEWNT ... WAIT TIL THEY ASK MNE FOR DONATION AGAIN .....! INVEST IN A REVAMPED WEIGHT ROOM!

IPOD DIED MIDDLE OF MY WORKOUT . I DUNNO WHY IT DOES THIS BUT WHEN IT GETS TO HALF BATTERY IT SHUTS OFF SAYING IT HAS NO POWER! BUT THE INDICATOR IS AT 1/2! YOU HAVE TO WAIT 10 MINUTES AND TURN IT BACK ON ... ABOUT 75% OF THE TIME . IT REMEMBERS IT HAS ALL THIS POWER AND ITS OK! RANDOM...... ....

TODAY WAS A DIRTY LIFT . I GOT IT DONE BUT I FELT LIKE IT WAS SLOPPY LIKE MY FOCUS FORM AND DRIVE WERE ALL OVER THE PLACE! ...AS A PENALTY I DID SETS OF 20 CRUNCHES FOR EVERY SET I FELT WAS BAD . THIS IS IN ADDITION TO THE CRUNCHES I NORMALLY DO

ABS WAS THE ONLY THING THAT WENT RIUGHT TODAY.. EVEN THAT WAS WIERD I HAD TO MOVE THE STABILITY BALL INTO THE HALLWAY BECAUSE THIS GAGGLE OF GIRLS WAS HANGING AROUND "STRETCHING" (DUDE IF STRETCHING WAS THAT EASY EVERYONE WOULD BE A SPRINTER!) INSTAED THEIS GROUP OF GUYS AND GIRLS JUST "STRETCHED" ....I MEAN FLIRTED.. OK SO IF YOU WANT TO WASTE YOUR GYM TIME DOING THAT COOL BUT AT LEAST GIVE US SERIOSU LIFTERS ROOM TO WORKOUT !

IN ANY CASE... I DECIDED THAT I AM DOING 1000 CRUNCHES A DAY WITH EACH LIFT (COMBO OF CRUNCHES WITH "a" AND "b" ROUTINES ...SEE DESCRIPTION....WITH WHATEVER NUMBER OF CRUNCHES IS THEN LEFT TO ADD UP TO 1000

i LOVE CRUNCHES ON THE BALL AND DOING ABS IN GENERAL . I LOVE BEING ABLE TO WORK EFFECIENTLY BUT FEEL EVERY REP/CONTRACTION. AM i WIERD ???


BETTER DAY TOMORROW !

Hope your all well !

Marc

[doobz0326]

. 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 up +3
(clean)

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-10-11-10-8-6-4-2 Total Reps: 50
second "8" was a MS of 5/3)

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-10-8-6-4-2 Total Reps:32
(Clean)

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50
(first "10" and second "8" was 7/3 and 6/2 respectively)

Total Reps: 203


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

1. SIDE BENDS... RIGHT SIDE 2 sets of 25 reps * ALL SETS REPS +5
2. SIDE BENDS... LEFT SIDE 2 Sets 25 reps
3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
8. BICYCLES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 450

C. CORE & ARMS CATACYLSM
Thank you bb24

1. LOW PLANKS 3 REPS 60 SECONDS EACH
2. SID PLANKS: RIGHT 3 REPS 60 SECONDS EACH
3. SIDE PLANKS: LEFT 3 REPS 60 SECONDS EACH

Time Crunch . made me go for the quick arm routine so I dropped weight
4 HAMMER CURLS 3 sets 10 reps 50 lbs
5. TRICEP KICKBACKS 3 sets 10 reps 25 lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 550 REPS
* TOTAL CRUNCHES:1000

CARDIO : did standard 30 minute crdio 3.0 MPH to 3.8 MPH for first tim in week , very happy!


COMMENTARY: Good workout overall

Hope your all well
Marc

[doobz0326]

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: 71
(clean)

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-8-7-6-4-2 Total Reps: 47


3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-10-7-6-4-2 Total Reps:47
(Clean)

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50


Total Reps: 214


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

1. SIDE BENDS... RIGHT SIDE 2 sets of 25 reps
2. SIDE BENDS... LEFT SIDE 2 Sets 25 reps
3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
8. BICYCLES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 450

C. CORE & ARMS CATACYLSM
Thank you bb24

1. LOW PLANKS 3 REPS 60 SECONDS EACH
2. SID PLANKS: RIGHT 3 REPS 60 SECONDS EACH
3. SIDE PLANKS: LEFT 3 REPS 60 SECONDS EACH

Time Crunch . made me go for the quick arm routine so I dropped weight
4 HAMMER CURLS 3 sets 10 reps 60 lbs
5. TRICEP KICKBACKS 3 sets 10 reps 30 lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 550 REPS
* TOTAL CRUNCHES:1000

CARDIO : did standard 30 minute crdio 3.0 MPH to 3..8 MPH Very Good


COMMENTARY: Good workout overall

Hope your all well
Marc

[doobz0326]

The last couple of workouts have been unusual. Between time constraints and an emerging head cold I have not been able to lift as intensely or as long as I would have liked . Tried to get in and at least do something to maintain my momentum and not lose a bunch of time


Friday 2/28
Did Pushup Pyramid 81,32,39,51 respectively
Did 550 stability ball crunches

Monday 3/2
Pushup Pyramid (see workout tracker)
2x25 (Abs routine)
Hammer & Kickbacks 3/10/30 or 60 (one or both arms)
Stability Ball Crunches 550

Tuesday 3/3
30 minutes cardio (3.0-4.0 MPH)
1000 Stability ball crunches
25 minutes cardio (3.2 MPH 50 3.9 MPH)

Taking Wednesday off to allow head cold time to recover. hate missing the gym. But my head feels underwater. Hopefully back at it hardcore tomorrow

Marc

[doobz0326]

Ok so this routine was done as I was battling a cold so it was not very intense
I did my Pushup routine , abs and core routine , and some bicep curls . the stats really are not that important , it was more about maintaining ground while being ill.

Also .....I am cycling off of Controlled Labs. Starting Wednesday I will being sampling Cellucor products ...so I have not been using my usual supps this past week as I am trying to let my system clear out.... this might explain the rough week of workouts

can't wait to try the cellucor stuff!

Marc

[doobz0326]

Explination of terms
Clean (completed the set with good form and no failure but good burn)
Failure (set ended early because of muscle failure)
VG ( very good improvement in form or completed reps)
MS (miniset. minimumal rest but broke set into small groups to facilitate better form and pace)

Pushup 1 10 BW (Clean)
Pushup 2 10 BW (Clean

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 80 (2/40lbs)
Crunches 20
DB Chest Prs 10 80 (2/35 lbs)
Crunches 20
DB Flyes 8 80 (2/40 lbs)
Crunches 20
DB Chest Prs 7 80 (2/40 lbs)
Crunches 20
DB Flyes 4 80 (2/40lbs)
Crunches 20
DB Chest Prs 7 80 (2/40 lbs)
Crunhes 20


Bench Squat 1 10 75 (down 5 lbs)
Crunches 20
Bench Squat 2 10 75
Crunches 20
Bench Squat 3 10 75
Crunches 20

Upright Rows 1 10 80 (2/40 lbs)
Crunches 20
Upright Rows 2 10 80 (2/40 lbs)
Crunches 20
Upright Rows 3 10 80 (2/40 lbs)
Crunches 20

Deadlifts 1 10 75 (down 5 lbs)
Crunches 20
Deadlifts 2 10 75
Crunches 20
Deadlifts 3 10 75
Crunches 20



Crunch total : 15 sets of 20 reps = 300 + 700 stability ball crunches= 1000
UP'ed Crunch total . now doing 1000 crunches a day

Also added Butterfly Machine to work outer pecs did
1 set of 8 (100 lbs)
1 set of 8 (100 lbs)

Up'ed pec deck too 100 lbs ! heaviest I have ever fly'ed !

did standard cardio . finding staying at 4.0 MPH ok . top of pyramid is 4.0

Hope your all well !

[benji30]

yeh everytime i go up in weight my form suffers but eventully it gets easier and my form gets better ...so i dont know about strict form all the time i think sometimes it is usefull in getting across plateaus good job so far

[doobz0326]

Hey All! Ok so because of various life circumstances . Most notably moving to a much bigger nicer apartment... I had to stop lifting for almost a month... It sucked big time ... I need the stability and release that the gym brings to my life ....going with out it for long is bad and an invitation to serious decline in my life ... Back at it finally ...lost some ground (but not much), put on some fat weight (6lbs) at 171 now.. but overall nothing that cant be recovered..... guys call me on and out to be my best and stay consistent. I need that push

So I did a lighter "first day back routine" just to get me reacainted . tomorrow fullon hardcore workout !


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

1. REGULAR PUSHUP
Set of 2-4-6-8-9-12-10-8-6-4-2 Total Reps: 71


2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-8-6-4-2 Total Reps: 40 - 7


3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-8-10-6-3-3 Total Reps:42 -5
(Clean)

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-6-4-2 Total Reps: 32 -14


Total Reps: 185


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


3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 300

4 HAMMER CURLS 3 sets 10 reps 70 lbs
5. TRICEP KICKBACKS 3 sets 10 reps 35 lbs (each side)

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 300 REPS
* TOTAL CRUNCHES 485

CARDIO : did 20 minute cardio..... 3.0 elevation 2.5-3.2 MPH

[doobz0326]

hey all!

Did super intense cardio today ....started at 3.0 MPH and every five minutes went all the way to 4.1 MPH ! burned 200 calories in 30 minutes!

Did 500 crunches

Short but hard workout because of time issues

Starting to get the lifters addiction back ! Good feeling!

Doobz0326

[doobz0326]

Explination of terms
Clean (completed the set with good form and no failure but good burn)
Failure (set ended early because of muscle failure)
VG ( very good improvement in form or completed reps)
MS (miniset. minimumal rest but broke set into small groups to facilitate better form and pace)



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 60 (2/30 lbs)
Crunches 15
DB Chest Prs 10 60 (2/30 lbs)
Crunches 15
DB Flyes 6 60 (2/30 lbs)
Crunches 15
DB Chest Prs 8 60 (2/30 lbs)
Crunches 15
DB Flyes 5 60 (2/30lbs)
Crunches 15
DB Chest Prs 6 60 (2/30 lbs)
Crunhes 15


Bench Squat 1 10 55
Crunches 15
Bench Squat 2 10 55
Crunches 15
Bench Squat 3 10 55
Crunches 15

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

Deadlifts 1 10 55
Crunches 15
Deadlifts 2 10 55
Crunches 15
Deadlifts 3 10 55
Crunches 15


Crunch total : 15 sets of 15 reps = 225 + 275 stability ball crunches= 500


Did HIT style cardio .... 15 minutes 3 minutes 3.2 MPH ....2 Minutes 3.4 MPH.... 2 Minutes 3.6 MPH....2 Minutes 3.8 MPH . 2 Minutes 4.0 MPH 2 Minutes 4.1 MPH ...1 minutes 4.2

New Cardio Best 4.2 MPH!

100 calories


**** New Workout Partner Doug... This means I will be able to get to the gym in the AM and 5 days a week...good guy good first serious day back!

[JMath]

Keep up the good work. Good to hear that you're back at it.

[doobz0326]

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: 72

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-10-10-8-6-4-2 Total Reps: 50

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-6-4-2 Total Reps:18

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

Total Reps: 190


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

1. SIDE BENDS... RIGHT SIDE 2 sets of 25 reps * ALL SETS REPS +5
2. SIDE BENDS... LEFT SIDE 2 Sets 25 reps
3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
8. BICYCLES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 450

Short Day due to time crunch and lack of focus ... bad financial news too
back at it tomorrow ...good day could have been better

[doobz0326]

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: 72

2 Close GRIP PUSHUPS (DIAMONDS OR TRI's)
Set of 2-4-6-8-9-8-6-4-2 Total Reps:49

3 DIVE BOMBERS (BUTT UPS)
Set of 2-4-6-6-4-2 Total Reps:24

4 WIDE GRIPS PUSHUPS
Set of 2-4-6-8-10-8-6-4-2 Total Reps: 50

Total Reps: 195


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

1. SIDE BENDS... RIGHT SIDE 2 sets of 25 reps
2. SIDE BENDS... LEFT SIDE 2 Sets 25 reps
3. REVERSE CRUNCH 2 sets 25 reps
4. SUPERMANS 2 sets 25 reps
5. FROG SIT UPS 2 sets 25 reps
6. IN & OUTS 2 sets 25 reps
7. LEGS RAISES 2 sets 25 reps
8. BICYCLES 2 sets 25 reps
9. FULL BODY CRUNCH 2 sets 25 reps
TOTAL REPS : 450

D STABILITY BALL CRUNCHES
Thank you DANTHEMANSTAN and Mark Vogel

1. 550 REPS
* TOTAL CRUNCHES:1000

CARDIO : Skipped . time issue



Marc

[callmeunodos]

Glad to see you get back at it after a little time off.

I hate it when my iPod dies on me mid-workout. Cardio is definitely a bigger pain without it. I hate watching t.v. while running, I'm always afraid I'm gonna fall off the treadmill, lol.

[doobz0326]

Hey All

I am sure some of ya are wondering where I have been and what I have been doing....

First time constraints and access constarints I am just posting my workouts and results in my workout tracker . same info as here but easier to maintain and update...so if your looking for my stats in the gym look there for the foreseeable future . It is current and accurate

The thread will be used for more inspirational motivational , make ya think kinds of stuff . whats up with me regarding life and my take on the experience of bodybuilding beyond the stats.

-----------------------> so whats been up with me?
NEW DIET AND SUPPLEMENTS, NEW WORKOUT COMING

(STILL USING BB24'S,DANTHEMANSTAN'S, AND FINDINGJESSE'S ROUTINES TOO)
I have still been training at least 3 days a week switching between a weight free body weight routine and a heavy weight routine ....cardio each day ... trying to get back into my zone with that and rebuilding my stamina. so far I am able to HIT style run on a treadmill for 17 minutes before failure . I am incrementally increasing each day

I am aiming for five days a week in the gym (just got permission to train in early AM from the gym owner so that will help me make my lifts. I am aiming for 45 minutes of cardio a day hardcore all out

I started a strict high protein low carbs fat diet from fitnesspoynters.com (stevep78 outfit) called "extreme fat destruction" Its tough to keep but the results are already showing. I have lost some weight around my love handles (finally) my chest arms and abs are all getting more lean and defined.

I also added in cellucor supplements . this stuff is hardcore and I would not recommend for a first cycle sup user but once you have cycled with some sup or sup company for a cycle or two then you can jump up to this (I put cellucor on the same level as Gaspari or Animal in terms of intensity). I am using there NO for preworkout. R3 (post workout recovery) P6 ( testosterone booster (triggers YOUR OWN testosterone production) and D4 extreme/thermoshock for fat burning .

I am more cut and firm then ever before. my chest and arms and midsection are all showing major improvements with the introduction of these sups and a serious diet. I just posted new pics that show my physique after 10 months of training in general and 2 weeks on cellucor products with 1 week on the diet . I will post new pics after 4 weeks on cellucor and 3 weeks on the diet.....

I MUST SAY CELLUCOR SAYS "RESULTS MATTER" AND I BELIEVE THEM BECAUSE THE PRODUCTS DELIVER IF YOU DIET RIGHT AND TRAIN HARD EACH AND EVERY DAY. DIET AND EXCERCISE IS THE LOCK THESE SUPS FOR ME ARE THE KEY . FEEL FREE TO HIT ME UP FOR DETAILS.
----------------------> How about my life?

LIFE IMPLOSION, RECONSTRUCTION , RECOVERY
well basically my life imploded about 3 months ago.....
---- I had to move out of my apartment ... it took a while and much stress but found a nicer apartment that works for me that is bigger and quieter. I actually have my home gym set up!
----- a major source of income has been down graded so i had to struggle to mak ends meet after i moved into new place! STRESS
----- alot of my old demons resurfaced in regards to self destructive behaviors and basically two weeks ago I "hit rock bottom" and began a specific form of recovery program called "celebrate recovery" out of Saddleback Church (think Purpose driven life Rick Warren) I would rather not go into the details but this breakdown was a severe mercy I entered recovery (not a center or anything I am still living my life for now) because i finally saw what I know to be true about what God has for me and my actual functional identity did not jive and I could not fix myself and unknot my addiction on my own... these wounds go back to childhood and affect my relational life and my ability to enjoy life in general . i had been sweeping them under the rug and "medicating the pain" with my addixction to survive and about 3 weeks ago the rug exploded and I realized that I wasn't living life just surviving it. For the record i am not in any legal trouble or anything like that this was an internal move of my heart mind and life aided by a book called "Beyond Belief" by josh Hamilton (CF Texas Rangers).
He is a "had it all , lost it all , God gave him it all back" recovery story. his addiction is drugs mine is different but the book acted like a mirror and i could see that when you translate for circumstances and habit , josh and I are the same . the games , manipulations, rationalizations etc all match .... i went from from "I have a problem with...." to " I an an addict to..." and a very painful but awesome process of revelation and seeing myself for who I am brought me to my senses and has necessitated some hardcore choices and lifestyle changes.... my life imploded on a fundamental level and all the warnings and concerned people in my life suddenly made sense.

To borrow a line from the Bible (the ultimate recovery book) " I came to my senses and resolved to go back to my Fathers house and say to him "I am not worthy to be called your son but hire me out as one of your hired hands for i have sinned against Heaven and against you.... while he was still a ways off the Father caught sight of him ... moved with compassion ran to the son embraced him and kissed him and shouted for joy.....this son of mine ws dead and is alive again, he was lost and is found."

I am willing to share more details of this struggle with those who ask me (via PM) but i thought it fair and as an act of self disclosure and transparency that I be honest with those of you who follow my progress and draw inspiration from my journety in life and the gym. If you want to be inspired by me I wanted you to be inspired by the real me , tthe recovering addict who still is hardcore in the gym and has great dreams and a call to greatness in him , who loves his Lord with all he's got but has some serious wounds to be healed and sinful habits that needs to be broken.

I am a sinner in need a savior every day yet this sinner God also calls adopted son and co-heir with Christ. I am just one busted up disciple who God says "I STILL LOVE YOU " to each morning

If y'all can still be inspired by me knowing I have a dark side i am fighting then by all means be inspired

To anyone who has an addiction or knows someone you think does or is in recovery get them this book "Beyond belief" by Josh Hamilton I serious mean it when I say that it is the second most important book I have read second only to the Bible

---- add to al this the fact that although I have had serious physical healing I am not yet neurologically there to drive . the last set of specialists can see the problem that keeps me from driving but has no idea how to fix it (the brain sciences are still to young) as of now driving is permanent no go for me. this caused my life to implode allover again because no car has impacts on every aspect of my life and I have put so much of my life on hold to pursue this or that medical solution... now i am trying to figure out what plan B is for living life in light of my circumstances.

as you can see LOTS of major changes in my life in under 90 days!
-------------->
LIFTING IS SAVING MY LIFE (IN PART)
I cannot tell you what a gift lifting and running is in my life right now! it is such a means of staying sane to go in and pour all my hurt anger confusion overwhelmedness etc into the iron and watch them produce in me stress relief , clarity of thought, a few moments of peace, and a few moments of healthy control over my life. lifting for me is a oasis in the desert and a light house in the storm.

a Good hard lift leaves me peaceful with at least some sense of accomplishment . it pushes back the withdrawal and lets me know that some things go as planned that I can manage my wotkouts diet and supplements ...so the silver lining is that my body is transforming while the rest of my life is gradually being redesigned.

I can tell you this lifting has become more then a HEALTHY addiction it has become a necessity to my life and recovery. I can go no more then two days without an exhausting run and lift or I am in pre-relapse. for me prayer, work , the gym, and friends are the four pillars to my recovery and life reconstruction

To all of you that have helped me get hooked on working out THANK YOU! It is literally a life saver for me now!
-------------------------->

TO SOME VERY IMPORTANT FRIENDS
bb24, stevep78, DantheManStan... I am sorry i have not written you back but I was not sure how much to tell you and how much you could handle so i hid a way for awhile keeping to myself . I hope your still up for keeping in touch and being friends. drop me a line soon at my gmail account doobzkhq@gmail.com or I will try from my end too.

-------------------------------->

Doobz0326 (Marc)

[bb24]

It's good to see you back in the game, brother. I'm still here, plugging along, as always. And though I am by no means anywhere near perfect, I'll be a shoulder to cry on if nothing else.

God is gracious, and gives us more than we need. All we have to do is take what so freely given (believe it or not, this is the hardest part). Now that you have sought forgiveness, and have experienced a miracle, it's time to get you back on your feet and moving forward.

[doobz0326]

Hey All

Well I'M BACK.... As my previous post shows I experienced a fairly major life implosion back in July. Surprisingly with all the up heval I maintained some measure of diet and workout routine....

I have made some major changes in my life that have brought things back into balance and helped me de-stress my life majorly .

1. Took a leave of absence from alot of additional but un-neccesary ministry commitments. This time of Sabbath will last for 1 year (until next July) I am maintaining any of my PAID employment though.
2. I am focusing on groups , events and activities that are life giving to me and trying to learn to take care of myself before I take care of everyone else
3. By revealing my brokeness to the right people I am finding great friends around me that are helping me slowly daily rebuild my life.
4. I am choosing to focus on today and tomorrow more then yesterday . the first two I can influence , the last I can't
5. I am focusing on some long put off dreams and aspirations and focusing on making my life mean something That is taking the gifts and opportunities I do have and applying them with passion and zeal

*I am 90% done with my first manuscript (my journey with God and with my disability) and will be seeking publishers soon
* I am launching my own motivational speaking company so I can do one of the things I love most in the world , using my gift with words to change lives!
* I am die hard focused on straightening out my financial situation through 'Financial Peace University' and am seeing great progress in becoming debt free
* I am actively thinking about getting a counseling degree over the next few years . It is a rewarding and more stable field then explicit full time ministry, yet would be a form of ministry as well.
* I am in the process of starting my CPT (finally) It will likely be NSCA for the first one . I want to get ACE IFPT and ISSA eventually

Basically . after a few months to step back look at my life and make some simple but much needed changes with how I spend my time, how I spend my money, and how I look at life..... I can say the life implosion has passed and life reconstruction is coming along ...

I am much happier with myself and with the gift that is called life. I can say for the first time in a long time I am ok with being me, doing what I am doing, and I am looking a life as an adventure to live

Lifting/running/swimming has been key in life recovery. It is one of the few things in the last few months that I could go to and it would be, feel, and act the same way every time. If your having a life struggle and your a burn out case ...please trying running it out and lifting it out ...the clarity of thought and drive that comes with physical exertion is at times a mind and life saver!

WHAT ABOUT MY WEIGHT LIFTING?

Knowing that I was gonna refocus on the gym and getting in shape again. I got a new assessment done...I was at first sad about the results (i knew I had let my diet and training go so I expected some setback) ...... but i was stunned to find out that my INITIAL assessment in 8/08 was actually wrong! my bodyfat at that assesment was over 20% not at 17%!

this new assessment , even with all my life setbacks. shows the following

1. My weight from 8/08-10/09 has DROPPED from 185 to 160.8 lbs. (those numbers are accurate) so I have lost and kept off 25lbs!
2. My pants size from 8/08-10/09 has gone from 36-38 to 33-34 and stayed that way! So i DROPPED 2-3 pants sizes in one year!
3. My bodyfat (even though it was over 20% to start) shows that from 8/08 to 10/09 I have DROPPED 3% of my bodyfat going from 20% to 17.1% (this time 17% is accurate)

I have made good progress just have further to go then I thought.....

Visually. My stomach is nearly flat , my shoulders arms and chest have gained in definition! Overall my impresion of my physique has gone from looking in the mirror in 08 and saying "uggh grimace" to saying "not bad lets make it better!" in 09

My new focus in bodybuilding is to lean down and get as ripped and shredded as I can! I want:

8% bodyfat and
150-155 lbs and
30-32 waist .....

after I hit that I will look at bulking up.....

My physique goal is examplified by Justin Hartley and Sam Witwer (they are Green Arrow and Doomsday respectivelyon Smallville) Pics of them are on my Gallery.

MY IMMEDIATE GOAL IS : 12% Bodyfat by 21/10

This journey in the last few months has helped me let go of trying to meet societal stereotypes and focus on developing a physique that I like.... Right now its more important and gratifying to me to persue getting lean and ripped then getting huge (I suspect I will bulk up later tho)

But what is key here is I have been able to identify MY goals and desires in the gym and persue those and filter out any unnecessary stereotypes.

Thanks to cell-u-cor (Colton and Steven) I now have a diet that will work, is simple and will get me shredded as long as I consistently stick to it
Thanks to Kevin345 I now have a hardcore 5 day workout plan that will help me add muscle as I am leaning down . I have done two of the 5 days and I was super pumped and sore afterward. This plan works.

There are other diets and workouts I will try down the line.....

I will post new pics of my physique after I have hit the gym and diet consistently for two weeks! (gotta burn off the Halloween candy first! )

Well, Thanks for reading! My next post I will detail the diet and workout..... For those of you that have followed my journal be assured that I will now post in it regularly like I used too.

Thank you to all my friends on here who have taken such and interest in my journey and transformation and have been a endless source of encouragement!

I AM BACK !!!!!!

Doobz0326 (Marc)

[JMath]

Sorry to hear about the hardships Marc, sounds like it has benefitted you though in the long run. I had a pretty big setback in my life recently too (PM for details if you want) and have allowed it to affect me for too long. Reading the part that says "I am choosing to focus on today and tomorrow more then yesterday . the first two I can influence , the last I can't" is pretty much the approach that I have decided that I need to take.

Going to school for counseling sounds like a good idea, I go for Social Work and it has been very rewarding thus far. It's good to see you back. I look forward to the journal!