Today was my first day off from weight training this week and I used that time to do cardio.  I spent 25 minutes on the elliptical trainer doing a HIIT style workout with 1 minute intervals.  I find that the HIIT workouts are awesome when strung together.  They burn so much fat.

After the cardio I felt weak and decided to put some carbs into my body in the form of a bagel.  Before finishing even half the bagel, I was feeling much better.  

I am really focused on the cardio aspect of my training right now because I know it has been lacking.  I have put a plan in place that will allow me to do my weight workouts in the morning and a good cardio workout 4 days a week opposite the weight workout.  Stay tuned for how successful this really is.

Tomorrow is pictures and measurements, so that should be interesting.

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Today was the fifth day of the Optimal Anabolics split routine.  I worked my chest and abdominals.  The workout itself was pretty tough and again, I felt an incredible pump in my chest muscles when I was done.

Incline DB flyes (ss)
20×12; 30×10; 35×14(f)
DB Press (ss)
40×12; 50×10; 55×8(f)

DB pullover (ss)
30×12; 35×10; 40×9(f)
Bench press (ss)
135×10; 135×8; 135×8(f)
[The weight was too high on the first set and that messed up my entire series on the bench press.]

Twisting crunch (ss)
12; 10; 8
Lying leg raise (ss)
12; 10; 8

This workout brought me very close to throwing up at one point.  I was extremely focused on squeezing the chest muscle, not locking out my arms at the top of any of the movements and making sure that I brought the muscle to failure.  The superset of DB flyes and DB press had my chest muscles on fire.  I can definitely vouch for the concept that the muscle must be worked in both directions, positive and negative motions. 

I really feel great after this week.  I find myself kind of bummed that I have to take 2 days off from lifting.  Monday can't come soon enough.

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Today I was reflecting on my habits.  While I've made amazing strides since November, I definitely hit a spot where I wasn't happy.  I re-read Adam Water's blog and noticed that he had tried to get into shape once before.  I started thinking about it and I realized that my problem is that up to this point, I have not wanted it as badly as I should.  I realized that I accepted too many small failures that I just should not accept. 

I have created some new affirmations for myself:

“I always achieve my goals”
“I pay attention to the details”

I have these posted everywhere to remind myself that I can't accept the small failures because the more times I accept them, the easier it will be for them to happen.

I have noticed that one major change for me this week is the form on the exercises and for some unknown reason, that has given me extra energy this week.  Perhaps it is the extra 30 grams of good fat that is increasing my testosterone which gives me this extra energy?  I will wait to see if this pattern holds true.

My workout today was my back:

Twisting DB row (ss)
40×12; 45×10; 50×14(f)
Wide Lat pulldowns (ss)
110×12; 120×10; 140×7(f)

Close-grip cable row (ss)
120×12; 130×10; 140×10(f)
Assisted chin-up (ss)
150×4; 190×10; 190×8

Hanging row(ss)
9; 10; 8
Close-grip lat pulldowns (ss)
90×12; 110×10; 120×9 (f)

I concentrated on time under tension, control of the muscle (squeezing at the end of the motion, etc.) and feeling the muscle throughout the exercise.  At the end of the workout I definitely felt a pump in my back.  It was an alien feeling because honestly, I don't believe I've ever worked out my back with this type of intensity before.  It felt awesome and lasted a long time today.

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Today was an intense day.  Alot was going on in my life today.  Work was hectic yesterday, but that just had me looking forward to my morning workout.

Today I worked my legs.  I was not ready for the level of intensity that was going to hit me.

Forward DB Lunges (ss)
50×12 (too heavy); 35×10; 35×8
Lying leg curl (ss)
90×12; 110×10; 130×6

Standing Calf Negatives (ss)
140×12; 180×10; 220×8
Deadlift (ss)
95×12; 95×10; 105×8 (feeling out for the right form)

Seated Calf Negatives (ss)
80×12; 90×10; 90×10 (f)
Barbell squat (ss)
115×12; 165×10; 185×8

I concentrated on exercise form today.  I spent about 30 minutes last night looking at videos of the exercises to be sure I had the right form.  I felt very strong.  At the end of the workout, my legs felt like spaghetti, but I was able to walk.  it was a very intense workout.

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Today marked my second Optimal Anabolics workout.  I did exercises for my arms (biceps and triceps).  I still was not feeling my shoulder workout at the start of the day, but by the end of the day I could definitely feel that I had worked out those muscles.

My workout consisted of the following supersets:

Concentration curls (ss)
25 x 12; 25 x 10; 30 x 8
Overhead triceps cable extensions (ss)
65 x 12; 80 x 17; 95 x 9 (I have to find the right weight here)

Barbell curls (ss)
65 x 12; 75 x 10; 85 x 8
Lying french press (ss)
30 x 12; 30 x 10; 30 x 8

Bent-knee stomach crunches (ss)
12; 10; 8 (holding for 3 seconds at top of contraction)
Lying leg lifts (ss)
12; 10; 8 (slow and deliberate)

Again, today I added 30 grams of Flax Oil to my post-workout shake.  I've really just been focusing on Tom Venuto's Burn the Fat, Feed the Muscle nutritional advice.  I got this advice from a respected bodybuilding author who has used the Optimal Anabolics program.  I have decided that my focus is on gaining muscle.  Yes, losing fat will come, but my major focus is gaining muscle.  I feel I will be more motivated if I get a little more mass on my body.

So far, the Optimal Anabolics workouts are kicking butt.  The above was one of the best biceps workouts I've ever had.  I was still feeling the pump 12 hours later.  It was an awesome feeling!

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