6'0 tall, former athlete, mother of 3, struggling to keep up on the RUN of daily life.

Monday, August 31, 2009

Muscle Man Guest Post

Melanie (AKA Tall Mom) has asked me to write a Blog. Though I am not the writer, she is, I will try my best to entertain. As you know from Melanie's previous blogs I enjoy bodybuilding. I run for her because I think she likes having the boys and me partake in her passion of jogging or "Yogging, I believe it is a soft J" (Anchorman with Will Ferrell, excellent movie).

Melanie and myself, pushing the boys, went for a 3 mile run on her lunch break. The temperature was about 63' F and was mostly cloudy with little to no wind. Ideal for me. Hate the heat. The boys were good and gave us no trouble. I pushed myself pretty good for this run and had excellent build up of lactic acid in the quads while pushing the boys up the hills.

We finished our 3 mile run with a time of 24:46. Thursday I ran by myself (pushing the boys) and received a time of 26:40, a 2 minute improvement though it was sunny and a temp of 75'.

I've been bodybuilding for one year now and I enjoy it tremendously and will continue to body build until my end. I love it that much. I workout 4 days and take one day off, then repeat. I always mix things up with different exercises, weights, sets and reps. If you don't you will not build the muscles.

Example of a 4 day Workout:

Day 1: Chest, Front and Side Delts (Shoulders but not rear delts)

Day 2: Quads, Hamstrings, Calves and Abs

Day 3: Biceps and Triceps

Day 4: Back, Rear Delts and Abs

Day 5: OFF

Day 6: Repeat

I like to do 3 or 4 exercises per body part, 4 sets per exercise, with a rep range of 6-12. Generally takes one hour a day. I always do one or two warm-up sets with light weights before beginning. I do not stretch before lifting because the muscles are cold. It will not help you. Only stretch after you have warmed your muscle that you are training.

August 31, 2009
January 3, 2009
8:00 AM- 3 scrambled Eggs, 3 slices turkey bacon, 2 wheat toast, and glass of lemonade.
10:30 AM- Tuna Sandwich w/ tsp mayo, glass of Gatorade, and Sugar Cookie (oops).
11:30 AM- 3 Mile Run
12:30 PM- Two Cheeseburgers, Iced Tea w/ 1 tsp sugar.
1:45 PM- Workout- Quads, Hams, Calves.. During Work-out have 16oz Gatorade w/ Creatine and Glutamine.
2:45 PM- 2 Scoop Protein Shake, Nectarine, and 1 Granola bar.
5:00 PM- Steak, Baked Potato, Asparagus and Multivitamin.
7:00 PM- Bowl of Frosted Mini Wheats w/ 1 1/2 Cups of Milk.
9:00 PM- Protein Shake, and ZMA.
I shoot for 3,500 Calories, 350 grams of carbs and 250 grams of protein. On this diet I have lost 5 pounds because of the running and Body Building.
  • Melanie asked me to pick a number from 1-14 and I picked my Lucky number "7." She told me that The Running Briefs is the WINNER of the second pair of Pearl Izumi shorts, so CONGRATS! (7th person on the list) Email Melanie your address and she will Ship them out.
I look forward to Blogging on Tall Mom, perhaps once a week or every 2 weeks...if you have any questions or topics you are interested in let me know..


5 Miles Past Empty said...

Nice guest blog Mr. Muscle Man! Those are some serious before and after pictures! Very impressive!

Fun post! Even if you didn't pick whatever number I was to win the shorts! :)

RunMom said...

WOW! You really are Muscle Man. Now we've got the pictures to prove it. But even if we didn't have them, the moment you said "excellent lactic acid build up in the quads" you would have proven yourself. I don't know too many runners who'd say that about their run. Sounds like pure body builder language to me. Good work on the run AND the post!

Jo Lynn said...

Let me just say, as a woman, I'm very glad you train your calves! I'm serious. My calves are more muscular than 99% of the guys I meet. Guys worry so much about getting big muscles everywhere else except their calves. I think it looks so funny seeing a big buffed guy with tiny calves.
So, THANKS for that. ;)

J said...

Those are some intense before and after photos for sure! great post!

Marlene said...

Congrats to the second winner. If she doesn't want the shorts, I'd be happy to take them off her hands... hehe. Just sayin'.... ;)

Nice to 'meet' you Muscle Man! I can't believe your transformation this year! Very interesting to learn about your workout/diet routines. Keep it up, buddy!!!

(P.S. Hi Mel!)

Alisa said...

What a transformation!

I used to enjoy lifting weights but now find it hard to fit it all in the schedule =).

Lora said...

Lookin' good Dave :) Your routine sounds awesome!

I might have to chat with you one of these days about some different supplements :) I may need some outside guidance!

IzzyBubbles said...

I think you did very well for your first guest post, Muscle Man! Now, can you talk my hubs into doing some weight training? :) Hope to see you back again!