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
MUSCLE MAN DIET (Example):
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..