Happy Holidays!

I hope everyone is finding the holidays treating you well.

With OT, injuries and XMas, I actually missed NINE days of working out. Felt horrible really, I had planned on going several days after work, but after last Monday's 11 hour day (12 hours with lunch) combined with getting up at 5:20 AM, i just couldn't pull it off. The weekend I wasn't able to swing by either. Mondays ended up being a 12 hours day plus lunch, and Tuesday was the last shopping day before XMas, and the gym closed early.

Finally got to the gym today!!!

I've starting tracking my gym stuff with a Drive Spreadsheet:

Here's todays spreadsheets, today was just a quick trip.

date

type

time

HR (AVG/MAX)

distance

METS

12/26/2013

MMA

20

127/151

2.2

3.6

cardio	dips	leg lifts	bent knee lifts
20 min	8	12	6+6
	10	12	8+8
	10	12	6+6
	12

WOOT! Loving the spreadsheets

Quick Update

Nope, I haven't stopped working out, but life nailed me for keeping up with two blogs.

I'm still working out 3-4 days per week, it appears my cardio has really  paid off, as we were at CVS and I decided to test my blood pressure on a lark.

66 resting pulse...

Now, that's 4 months of working out, I had been mid 80s with my resting pulse..so HUGE upgrade!!!

I'll be trying to get more updates done this week.

LEVEL UP! New Stats

Well after 10 weeks of working out, I think it's time to update my stats.

My self-diagnosed stats from 7/23/13 (Strength 12, Dexterity 12, Constitution 7).

My new Stats:
Strength 13/50 
     I'm benching 225# real bench. I can do 3 actual pull-ups now without an assist. My leg Strength is

Dexterity 12/50 
     I'm going to say my Dex hasn't improved too much, yet. A little bit, but not a massive amount.

Constitution 10/01
     This is where I've really improved over the last 10 weeks. I would put myself at low average for endurance. I don't get majorly winded anymore, I have to really push myself on the elliptical to get my heart rate up to 80%.

I will continue to push myself weekly. Loving working out again. I have actually started cardio days on my off-lift days. So Thursdays and Fridays, (and Saturdays we can't make Kung Fu), I will be rocking some extra cardio. Today I actually hit the treadmill...way harder than the elliptical, I did nearly a mile before my ankle demanded I switch to something lower impact.

My current supplements are Met-RX protein powder (from Trader Joe's) and Con-CRET creatine. (From CostCo)

If you are a nutritional supplement provider and wish to sponsor me, email me at epicrpgblog@gmail.com
I refuse to use or support an supplements with Aspartame.

Lessons for others

So since I've been going to Crunch, my daily weight has only fluctuated within a few pounds. I started at 238 1/2 pounds. This entire week I've been weighing in at 235-238. Thus after 2 weeks, I've lost fat but I haven't lost any weight whatsoever. My clothing fits better, I feel better; that's what matters.

1. When you start working out, you have to burn the fat out of your muscles first.

2. You lose fat from the last place you put fat on last.

3. Being healthy is more important than appearance.

2 MORE WEEKS and a NEW gym

It's been a busy  two weeks.

I changed gyms, now I'm a Crunch Fitness member, as it is on the way home rather than all the way across Escondido. The equipment is different, so I'm trying to adjust, the biggest change is the ellipticals, none of them is the same as the ones I was using at CHUZE. Now I'm trying to adjust, in the end it doesn't really matter as long as I do my 15 minutes and break a good sweat.

There's some new equipment at Crunch, but I do kind of like that I have actual free barbell benches now. I bench pressed 205 yesterday, and I know it was really 205; it was all me. I probably could have done 225, but I didn't have a spotter. It was a Sunday morning after all.

I'm now trying out Creatine. My legs are just now feeling normal after my creatine induced 720# power sled set on Thursday!!! Yes, 720#...I worked up sets from 180#, adding 90# until I couldn't do at least 8. I did FIVE at 720#...

Also, Crunch actually has a scale in the locker room...a medical scale so know it's accurate...last Sunday 238 1/2 pounds...wow...I know I've lost a few pounds around the middle, but I've also been putting on weight, it will be interesting to see what my weight does as I continue to lose fat...if it's a 1:1 conversion, I'll be going as Logan to comic Con one day....'You talkin' to me Bub?"

I'll be posting the pages of my book later, no time to copy all the info.

Week 7 (9 Sept to 12 Sept)

This was the week of letting my leg fully heal, I'm missing not doing the elliptical amazingly enough. So I concentrated on my Chest...and WOW.

9 Sept
Incline bench (I could tell I had lots of energy)
111# 20Wide+12N
201# 10W
251# 6 W
161# 12N
161# 12N

Supine Bench (But I didn't think I had this much!!)
110# 20N+12W
200# 12W
250# 12W (as I was able to do 12, I just kept going....)
270# 8W
290# 6N (TWO NINETY!!!)
200# 12W
110# 30W

Flies Matrix
27.5es 10
32.5es 10
37.5es 6

Abs
Hanging LL 4
LL x10
LL x10
HLL x4
LL x10
BKL x12 2sets
LLBKL 6/6

Dips
7 fail on 8
8
8

10 September
Ab machine
2 sets 110# 10 reps
1 sets 80# 16 reps

Pull-ups
First actual pull-up!!
2 Full chin-ups

Rotary Torso
1 set 80# 16r es
1 set 100# 16r es
1 set 120# 16r es

Pull-Up Assist
20# 4 fail on 5
20# 5 fail on 6
20# 4

Lat Pulldowns
100# Burnout 20 reps
130# rear 8 r
180# f/r 4/4
130# rear 8r

Rows
100# 16r
130# 12r
160# 8r
175# 6r

Rear Delt matrix Machine
70# 12r
85# 12r
100# 8r

11 September
Cardio I wasn't able to stand not doing any Cardio...so I did the circuit without leg exercises..in other words I did the rest of it twice.) Quick Day, had to help with math homework

Back Raises with arm raise
16/12/16

Seated Delts + Seated Military Press
17.5# 12+12
27.5# 10+12
30# 10+20 Accelerating

Seated Front Delts
30# 8+8
30# 7+7
30# 10+10

12 September
No Cardio/Legs, so Second Chest Workout!!!
Supine Bells
27.5# DB warmup set 20reps
50# DB 12r
60# DB 12r
70# DB 8r
75# DB 7r fail

Incline Bells
55# 8r
55# 16r
60# 6r

Matrix Decline flies
47.5# es 10r
47.5# es 10r
37.5# es 12r

Core Flies
27.5# 12r
22.5# 12r
27.5# 12r
27.5# 12r with GUSTO!

Week 6 The Injury!

Well after 5 days off because of Gateway 2013, I came back well-rested on the 3rd.

3 September
Cardio: not my best time, but 9:53 is only 6 seconds off...and 1.27 miles isn't too shabby.

Leg day (which may be why I ended up injured)

Chins/Dips
Chin assist
30# assist 6 reps
20# assist 5 reps
10# assist 2 reps+15# assist 3 reps.

Dips
3 sets 8/6/8!!!

Hip Adduction
3 sets
100# 12 reps
100# 20 reps
130# 10 reps

Hip Abduction
115# 15 reps
130# 12 reps
145# 12 reps

Seated Squats
240# 12 reps
270# 16 reps
300# 16 reps

Sled
467# - 16 calf raises
         - 12 narrow squats
547# - 12 calf raises
         - 12 narrow squats
637# - 10 calf raises
         - 10 narrow squats

Decline Abs
1 set of 10
2 sets of 10 w/punches at top

Hanging Abs
1 set 12 BKLL/LL
1 set 12 LL
1 set 10 OLL

the two sets of ab exercises KILLED me...lower abs hurt like crazy all day of the 4th)

4 September was a bad day, I was doing simple hops during the circuit cardio and pop my calf muscle or tendon went screwy...extremely painful, so obviously I immediately stopped the circuit, and it looks like my elliptical times are going to have to wait...I'll be doing some cardio weight training instead until healed...

It didn't stop me from working out however.(upper body)..and won't continue, I'll just have to avoid using my legs until healed.

Incline Bench
1@111# 15 reps Narrow
1@201# 10 reps Wide
1@201# 10 reps Narrow
1@161# 8 reps Wide
1@161# 10 reps Narrow

Supine Bench
1@110# 24 reps Wide
1@200# 12 reps Narrow
1@200# 12 reps Wide
1@160# 20 reps Narrow
1@160# 20 reps Wide

Matrix Flies
1 @ 17.5 20 reps
1 @ 22.5 12 reps
1 @ 32.5 10 reps
1 @ 27.5 16 reps

Matrix Core Flies
1 @ 17.5 20 reps
1 @ 27.5 8 reps
1 @ 22.5 12 reps
1 @ 17.5 16 reps

And that was it for the 4th...injury made it rough to do stuff.

5 September
Matrix Abs
90# 25 reps
120# 20 reps
150# 15reps

Pull-up Assist 
20# Assist 5-7/8 reps
20# Assist 5 reps
30# Assist 5 reps
40# assist 6 reps

Dips 6/8/6

Leg lifts 
10/10/12

Delts Front to Rear (slow)
15# DB 10r
15# DB 10r
20# DB 5r

Preacher Curls (Horizontal)
3 sets 25# DBs 12/12

Preacher Curls (Vert)
2 sets 25# DBs 12/12
1 set 25# DBs 10/10

Week 5 highlights

So I took 21 aug-23 august off, which allowed me to comeback strong as usual.

Since this is over a week ago, I'm not going to type out the whole thing.

Cardio wise, I started the week off with the circuit, good way to get my muscles warmed up for the week. But the rest of the week I did a 9:59 mile and a 9:47 mile...on the elliptical, but it's constant increases.

Weight wise I made my advance into doing dips without the assistance machine, culminating in a full 3 sets of 6/5/6 on the 27th.

I will take pictures of the log pages for a more complete listing of all my exercises...but I'm extremely pleased with my progress.

August 18th to August 21st

Another week and more gains!!!

Rolled my ankle during our yard sale, so that cost me a little for Cardio, since I needed to leave out cardio for a couple of days. Now today, I made a major gain on my Elliptical mile, I attribute this not to 1 month back at the gym, I attribute it to the 2 years of kung fu classes. I did the mile on the elliptical in 9:57 today. I broke 10 minutes, which for a 42 year old 225# guy, is pretty amazing I think.

18 August 2013 (With Sean...morning workout)
Chin/Dip Assist
Chins
6@40# Assist OZ (OZ the great and powerful)
4@30#+1@40# Assist to failure
3@40# Assist +2@60# Assist
Dips
12@40#Assist
10@30Assist
7@20# Assist
These dip totals are better than my end of week results, I think this is due to the 3 days off, my muscles really recovered nicely.

Supine Bench
20@110#
12@200#
12@200# (narrow)
6@220# to failure)
8 burst @ 160# (wide) + 8 burst @ 160# (narrow)
12 burst @ 110# (wide) + 12 burst @ 110# (narrow)

Incline Bench
12+12 @ 111#
6@201#
6@161# to failure (burned it out with the supine bench.)

Abs
6 Suspended Leg Raises
12 Leg Raises
6+6 Raises/Bent Knee raises
12 Leg Raises

19 August 2013
Chin/Dip Assist

Dips
12@40#Assist OZ
10@30Assist OZ
6@20# Assist
Chins
2@20#+4@40# Assist OZ
5@50# Assist to failure
4@50# Assist TF

Deltoids
Military Dumbbell Press (Military press is straight above the head)
10@25#, 10@ 25#, 12@20#

Side lift Deltoid Raises
10@25#,
6@40#,
10@30#+10@15#

Shoulder/Back
Shrugs, Dumbbell (Shrugs build the upper Trapezius muscle)
45# dumbbells 12 reps
50# Dumbbells 16 reps (8 front/8 rear) Rolling it from front to back and back to front
50# Dumbbells 20 reps (10 front/10 rear)

Abs
6 Suspended Leg Raises
12 Leg Raises
12 (6+6) Raises/Bent Knee raises
17 (9+8) Raises/Bent Knee raises

20 August 
Ankle has recovered enough to do Circuit Training
Cardio: 20 minutes circuit training.

Back on Legs, even with the ankle still slightly on the mend, I decided to do my legs today, as the ankle was feeling 95%, since it was a compression roll rather than a stretch rolled ankle, I knew the exercising it was needed.

Power Sled
30 reps @ 257# (this is my starting weight, slightly heavier than me) + calf x16
20 reps @ 347# + calf x20
20 reps @ 347# + 12 narrow width
12 reps @ 437# + 12 narrow width
12 reps @ 437#+ 20 calf

Hip Adduction
70# 3 sets of 16/20/12
85# 1 set of 12
100# 1 set of 8

Hip Abduction
70# 3 sets of 12

Leg Extensions
115# 3 sets of 12

Leg Curls
70# 3 sets of 12

21 August
Cardio: Elliptical 15 minutes total 1.27 miles - 1 miles in 9:57!!! I broke the 10 minute mile.

Chin/Dip Assist
Pull-ups
6@40# Assist
6@40#
3@30# Assist +2@50# Assist
Dips
8@20#Assist
6@30Assist
5@30# Assist

Abs - Rotary Torso 
100# 3 sets of 10

Core - Fly curls
1 set of 12 @ 17.5#
1 set of 12 @ 22.5#
1 set of  9 @ 27.5#  (failure)
1 set of 4 @ 32.5# (failure)
1 set of 14 @ 17.5# (failure)

Abs
3 Suspended Leg Raises
12 Leg Lifts
12 (6+6) Raises/Bent Knee raises
12 Bent Knee raises
12 Leg Lifts
12 Leg Lifts

12 August to 14 August

So my primary workout days will be Sunday through Wednesday, 4 days in a row, Kung Fu will be a normal Saturday. Thursdays are a good day for doing demos at Pair-a-Dice Games since it's minis/historicals and

Fridays are my 1/2 day at work, so some days I'll be able to

When I leave Friday/Saturday as my main off-days, it opens it up so I can do Con/Event coverage.

12 August 
Today was a quick trip, I got there less than an hour before closing...

Cardio: 20 minutes in the Circuit, got my heartrate to about 138bpm.

Dumbbell Bench press
3 sets of 12 45# bells

Supline Benchpress Flies 
3 sets of 12 w/25# bells

Incline Dumbbells
3 sets of 12 45# bells

13 August
This was a great day at the gym. While I love going to the gym with Sean and Ian, when I'm by myself, I can really concentrate. Cardio today was amazing...I did 15 minutes elliptical training, but I got 1.21 miles covered, most importantly I broke the mile in under 12...11:09 in fact. My heart rate was about as high as I want to get it at 170bpm, but after i  peaked at the end of the mile it dropped back to 138bpm.

Chin/Dip Assist
Dip Assist
10 reps w/ 40# assist
11 reps w/ 40# assist (failed on 12)
6 reps w/ 30# to failure
3 reps w/20# (failed on 4)

Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
1 reps w/60#+4 reps 70# assist to failure.

Lat Pulldowns
16 reps @ 85# (8 front/8 rear)
12 reps @ 100# (8 front/8 rear)
6 reps @ 130# (3 front/3 rear)
9 reps @ 130# (5 front/4 rear)

Fly Curls (Matrix Machine)
Core exercise working the abs, deltoids, and chest. So I'm warming up on the first set, push it more on the second, go higher on the third set and then burn it out on the last 2 sets.
10 reps @ 22.5# (each side)
14 reps @ 22.5# (each side)
8 reps @ 27.5# (each side)
15 reps @ 17.5# (each side)
22 reps @ 17.5# (each side)

Abs - Matrix Crunch Machine
20@80#
20@100#
14@140#
8@140#

14 August 
Cardio: Circuit Training 20 minutes (138bpm)

Back extensions
3 sets of 16/20/20 reps

Standing Barbell Curls (braced) 
40# BB
3 sets; 14/16/16

Abs - Matrix Machine
16@90#
20@80#
20@80#

Abs - Matrix Crunch Machine
25@100#
10@150#
13@150#
60 reps to failure @ 60#

Abdomial Obliques
45# disks 30 reps (15 each side)
45# disks 20 reps (10 each side)
25# disks 30 reps (15 each side)

15 August was a planned day off (Thursday)
16 August and 17 august we had a Yard Sale, so Friday was spent prepping, and Saturday was spent doing the yard sale and dealing with with exhaustion due to the insane heat.

8-11 August

8 August - Off due to pulled muscle.

9 August 
Elliptical 15 minutes, 1.03 miles (took it a bit easier today due to the injury)

Chin/Pull up Assist
I'm already showing advances in my strength this is the most apparent in my chins/pulls
Dip Assist
10 reps w/ 40# assist
6 reps w/ 30# to failure
4 reps w/30#+2 reps w/35# to failure
Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
3 reps w/40#+2 reps 2/50# assist to failure.

Back extensions with 10# dumbbell flies
3 sets of 12 reps

Military Press 60# barbell
12 reps forward
16 reps (8 forward/8 rear alternating)
10 reps (5 forward/5 rear alternating)

Abs - Leg raises 
1 set o/15 (straight legged)
1 set o/16 (8 straight leg/8 knee alternating)
1 set of 15 (straight leg)

10-11 August I was working in my garage all day both days, more than enough of a workout, lifting boxes weighing up to 50#, some of them I lifted 3 or 4 times.

7 August - Highs and Lows

The day started off great. I did 15 minutes on the elliptical...completing a mile in 12:06. and 1.16 miles in 15:00. This is amazing.

I moved on to the Power Sled...and that's where I screwed up. I didn't look at my book to see how I started last week. So instead of starting at 347#, I miscalculated thinking I was doing 90# less.

Result: slight muscle tear in my right quad.

I will have to see if I can go tomorrow.

August 3rd-6th Progress is showing.

Here's another post...I can feel the progress at this point, my reps are increasing and my weights are increasing, this is a danger point however, since on the 4th I pushed the weight up a little too much on bench and ended up having to skip the 5th, since my shoulder was sore...lesson learned for the 42 year old lifter...progress slower, don't get cocky.

3 August 

Kung Fu - hour long class, almost not enough but if it's an off-day at the gym, no issue.

4 August 

Chest Day

Cardio  1.11 miles elliptical 15 minutes 139 avg pulse, maxed at 154.

Chin/Dip Assist (doing assisted dips/chinups until I can do them full weight)
6 @ 201# 
6 @ 221# 
18 burst reps @ 160# (10 narrow/8 wide grip)
8 reps @ 200# (wide grip)
8 reps @ 200# (narrow grip)
8 burst reps @ 130# (wide grip)+6 burst reps @ 130# (narrow grip)
*This is where I went wrong...I was too amped, I did TOO much TOO soon. I'm lucky it only took me down for a day.
Pec Fly nautilus machine
16 reps @ 130#
14 reps @ 160#
6 reps @ 205#
20 reps @ 115# to failure
20 reps @ 85# burst

Pec Fly nautilus machine
16 reps @ 130#
14 reps @ 160#
6 reps @ 205#
20 reps @ 115# to failure
20 reps @ 85# burst

Biceps
Dumbbell curls (seated)
20 reps,  (10 each side) 25# bells horizontal
24 reps,  (12 each side) 25# bells vertical
24 reps,  (12 each side) 25# bells horizontal speed

Fly Curls Matrix Machine
Biceps
Dumbbell curls (seated)
20 reps,  (10 each side) 25# bells horizontal
24 reps,  (12 each side) 25# bells vertical
24 reps,  (12 each side) 25# bells horizontal speed
Fly Curls Matrix Machine
Fly Curls Matrix Machine
22.5# each side 10 reps
Preacher Curls
Curl bar 25#
+20#
3 sets; 16/12/12
Abs
leg lifts
1 @ 15 reps
2 @ 12 reps
Abs
leg lifts
1 @ 15 reps
2 @ 12 reps

Chins 

6 @ 50# assist

3 @ 50# assist/3@60# (remember I weigh around 225#, so that's Chin ups of like 165#)

4 @ 60# assist

Dips

10 @ 60# assist

10 @ 50# assist

8 @ 55# assist (to failure)

Supine Bench 

20 reps @ 110# (wide grip)

10 reps @ 131# burst to failure

split benchpress machine 

20 burst reps @ 110# (10 wide/10 narrow grip)

August 5th

Out due to pushing too hard the previous day...lesson learned.

August 6th

Cardio 20 minutes on the Circuit training area. . Got my heart rate to around 132.

This is really a core building exercise, and less of a bicep exercise, working biceps, pecs, abs, traps and deltoids
22.5# each side 12 reps
27.5# each side 6 reps
17.5# each side 10 reps
17.5# each side 20 reps


Dead Hanging leg lifts 6

Obliques
25# disks 30 reps
25# disks 40 reps
45# disks 20 reps

2 August

Went with Sean today (forgot my book, so no specifics.)

Cardio: 20 minutes in the circuit training room.

Dips (assist machine)

Pullups (assist machine)

Leg lifts

Obliques

Back Extension.

Switching to dates 30 July through 1 August

30 July
Cardio  3/4 miles elliptical

Biceps
Dumbbell curls (standing)
32 reps,  (16 each side) 20# bells
20 reps,  (10 each side) 25# bells
12 reps,  (6 each side) 30# bells

Preacher Curls
Curl bar 25#
+50#
6 @ 75# narrow grip
6 @ 75# wide grip
14 @ 45# burst to failure narrow grip
18 @ 45# to failure wide grip.

Abs
leg lifts
2 @ 10 reps
1 @ 12 reps

31 July 
Took the day off due to exhaustion from 3 12 hour days at work combined with working out.

1 August
Cardio Elliptical 1.03 miles in 15 minutes.

Seated Calf raises
Machine resistance 26# + 130#
1 @ 10 reps
1 @ 12 reps
1 @ 10 reps

Power Sled base 167#
1 @ 10 reps +180# = 347#
1 @ 12 reps +270# = 437# +10 calf
1 @ 8 reps +360# = 527# +16 calf
1 @ 6 reps +460# = 617# +10 calf
1 @ 6 reps +460# = 617#

Hip Adduction
3 sets of 10 70# position 4
1 set of 10 70# position 3

Hip Abduction
3 sets of 10 70# position 1

Leg Curls 
3 sets 10/12/10 70#

Leg Extensions
3 sets of 10 85#

Abs - Obliques
1 set 12 25# disks
1 set 10 45# disks
1 set 14 25# disks

Big update coming

Big update coming tomorrow for this week's workout, I had a huge night working legs tonight...617# on the power sled!!!

Stand by!

Days 5-8

Day 5 - Scheduled rest day. Worked out 4 days straight after not working out consistently for over a year; so rest day.

Day 6 - Kung Fu day 1:15 minute kung fu class, always good exercise

Day 7 - Missed working out at the gym due to timing conflict with dropping the boys off as the Escondido Chuze closes at 7PM, found out the Carlsbad Chuze fitness closes at 8PM, Mission Valley as well. RB closes at 7, but would be OK for a short workout after dropping the boys off if I hurried. All in all, I don't want to let it happen again, as my workouts at a gym are much more focused and intense.

Day 8 - Ah back at the gym, and even though work was from 7AM to 7PM today, I was still excited to head to the gym. After an hour and 15 minute workout my muscles were exhausted but my brain was wide awake, I still feel energized.

I began my journal today:

Here's what I did at the Gym today,
Cardio around 15-20 minutes on the Circuit training area. I used a burst technique, so I only used middle resistance, but used a bursting technique (like a fast punch, with a controlled ending.) This really burned out my muscles while I was working out, and if I got to the point I couldn't do more easily, I dropped the weight and continued bursting through. Got my heartrate to around 135.

I immediately continued to the split benchpress machine (it's a flat bench without a bar.)
20 burst reps @ 110# (wide grip)
16 burst reps @ 160# (wide grip)
8 reps @ 200# (wide grip)
8 reps @ 200# (narrow grip)
12 burst reps @ 110# (narrow grip)

Incline press (at this point my muscles were already flagging)
12 reps @ 110# (wide grip)
failed 3 attempts to push 201# (wide and narrow grip)
dropped to 161# 5 reps, failed on the 6th.
10 reps @ 111# (narrow)
10 burst reps (wide) +2 regular reps

Pec Fly nautilus machine
16 reps @ 130#
12 reps @ 160#
8 reps @ 190#
16 reps @ 115#
20 reps @ 55# (too light, I had to go slow so I didn't break the machine)

Abs
Finished off with some leg lifts 3 sets of 10.

Day 4

Just a quick post today, ended up working 10-1/2 hours so the gym trip was just about under an hour including cardio.

Went with Ian for the first time, I did 1.75 miles on the bike.

Then worked with Ian on some arms
Abdominals
Tricep extensions
Dumbbell curls
Deltoid extensions


I also did some light clean & jerks

Day 2 & 3

Day 2 

Yesterday,  I took Sean to the gym for the first time. Ian was going to come with me today, but they got to go to a friends instead.

We did bikes for cardio, 15 minutes, I rode 3.2 miles in the training mode, topping out at a 142 pulse.

We went over and worked some abs, pull-ups and dips, to begin helping him with his Parkour aspirations, then we did some lat pulldowns, some curls and I finally finished with some incline bench. I was amazed that I was able to push up to 245 for a set of 6.

Day 3 

I'm already feeling the tiredness of working out, but I know I need to push through this.

Today, I decided to work my back, I started out on the rowing machine, this was probably a mistake for muscle building in my back, but was likely a great way to burn the fat out of my muscles.

I only did 10 minutes of rowing since my knee was popping for most of the time, I did however over 1.2km rowing, and maintained a pretty decent clip.

I then went and worked my back weight wise. I did some rowing; then some dumbbell rows, dumbbell extensions, and finally some lat pulldowns. It was short, but pretty decent. There were LOTS of really ripped people at the gym today, and that was a little frustrating, but I then decided to use it as inspiration instead.


Continuing:

As I continue this Quest for 18 Con,  I will be utilizing a more regimented routine. I'm picking up some composition journals at the store this weekend.

One thing you won't see me doing it starving myself, I'll be utilizing new and larger muscles to burn fat, therefore I will be eating healthy, but heartily. Muscle burns calories, lots of calories, thus I will need those calories, and proteins to build more muscle.

I will add sidebars for my current max lifts, my routines, and much more. 

The Quest for 18 Constitution

Welcome to my new Geek Fitness blog.

So a little about my past and my current life for those unfamiliar with me. I am going to give my general stats in D&D terms, as this is a Geek Fitness blog.

I first began working out in High School, I graduated at 5'7" and 135 lbs. (Strength 11, Dexterity 13, Constitution 12). I had a little chub around my midsection, but not too much. Prior to that I was a skateboarder, so I had some serious endurance; unfortunately I also had a pretty serious Big Gulp addiction. I also ended up with several injuries. (Strength 12, Dexterity 13, Constitution 13)

I danced a lot in the years between high school and joining the Navy; but I did less body building. In 91, I joined the Navy, boot camp of course increased my endurance. (Strength 13, Dexterity 13, Constitution 14).  During A-School I let me endurance start to slip, which would continue to slip throughout my entire time in the Navy. After A-school (Strength 12, Dexterity 12, Constitution 12) 

While I was stationed up at Whidbey Island, I really started to workout...Greatly increasing my strength, but not my endurance. (Strength 16, Dexterity 13, Constitution 12). This is when I was at my strongest; at one point I carried 300 pounds of tie-down chains out to the aircraft to tie down the jets during a detachment at El Centro. I was able to bench 275 in sets of 10 reps; and 60 lb dumbbell deltoid lifts.

When I transferred to Lemoore and went on WestPac, my trips to the gym began to decline, and I stopped my increases, my endurance fell a lot, and I eventually got kicked out for Physical Readiness Test fails for not doing the 1.5 mile run in 12:45 or less (though I failed one by 6 seconds.) (Strength 14, Dexterity 12, Constitution 11).

After Sean and Ian were born I was doomed, now 13 years later, I would put my stats at (Strength 12, Dexterity 12, Constitution 7). My endurance is shot; my weight is over 225, and I need to get back in shape, and push through my borderline diabetes.

My goal is to drop at least 50 lbs of fat by building a lot of muscle, I don't care about weight, it's a number, I care about health.

The boys want to learn Parkour and we're continuing our Kung Fu. I want to get my stats to: (Strength 16, Dexterity 16, Constitution 18)

I work a sedentary job, I do my blogging, and I have my freelance work, so I don't really have a lot of time. So IF I can do this, so can you.