Mixing up my work out routines. Completed my 2 week challenge on Arnie work outs…

Hi Bloggers,

So two weeks ago I accepted my challenge from my friend to do the work outs from Arnie’s encyclopedia of body building. The general intention was to do the split type routines, but I found the number of exercises and reps in each work out routine was CRAZY high, so unless I became a full time body builder and didn’t have to do stuff like work, and um, living, I would need to moderate.

But that being said it was a great opportunity to mix up my stale routine. I had been in a kind of holding pattern with my 6 work outs A-F that had plenty of variety, but my method has been pretty bland – do mostly 5 sets of 5 and go as hard/heavy as I can.

The change up in the routine had me maxing out on reps, not weight. The intensity of the work out is not less, you are challenging your body in different ways, and that’s the point!

Ok, so I have rehashed my work out. I’m going to stick with work outs A-F, but the difference will be for one ‘rotation’ (takes about a week or more) I will do heavy 5 x 5 and for the next rotation I will lower weight and max out on reps. For the lighter work out the formula will be something like 6 sets containing reps of  15, 10, 8, 6, 6, 4.

What I found with this different approach is that you will be really fatiguing your muscles pretty good when you are finishing your sets, and often that mild soreness in your muscles will persist the day after, or even for two days. Again, that’s the point. Stress your muscles, have them recover, and grow. It’s called bio feedback in meathead terminology.

Image result for lou ferrigno

So Lou Ferrigno, you might know as the Hulk was on the radio the other day. The interviewer asked him what is something that people don’t know about you. He said that he’s kind to everyone, no matter what. I think that’s a very nice sentiment.

My work out is pasted below, if you want a word copy, just email me via the contact me link in my blog page.

Here’s Lou. You might know him as the Hulk.

Anyway, thanks for reading, love you all, hugs!

 

 

Work out routine Sep 2017 – ALTERNATE EVERY ROTATION WITH LIGHT HIGH REP BURNS VS 5X5 MAX WORKOUTS.

Workout A – biceps and legs.     Heavy bicep workout.

Dumbbell bicep curls. Ezy bar curls.

 

Zane (cross over) curls

 

Squats

 

Calf extensions

 

Lying bastard leg raises

 

Workout B – chest and shoulders.

Dumbbell bench press

 

Dumbbell bench press

 

Shoulder lat raises

 

Bent over lat raises

 

Chest flyes.

 

Lying bastard leg raises

 

Workout C – biceps and triceps.

Preacher curls on bench

 

Concentration curls

 

Incline bench curls

 

Arm extenders for tricep on bench. Cable triceps

 

Sit ups

 

Workout D – mix up.

Overhead press

 

Power cleans

 

Hi step ups

 

Lunges

 

Chainsaws (one arm bench rows) Calf raises.

 

 Workout E – mixup.

Hypochondriac Hyper extensions

 

Incline dumbbell chest press

 

Leg curls

 

Leg extensions

 

Dips

 

Sit ups

 Workout F 

Combo lat raises with overhead press dumbbell Wide grip chin up

 

Cable cross over chest pulls

 

Bent over rows

 

Push ups with feet on bench

 

Power clean to squat jerks over head

 

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Today’s work out – Sunsets

Hi Bloggers,

Another day is done. I’ve been at work, and met with the ex and my daughter tonight. We went to a coffee shop. I’m working on being present for her so that I can make the most of our limited time in Canada before she goes back to Australia (for good) in December. With all the drama, its sometimes difficult to put the ego aside and remember that despite any challenges, differences, or opinions, the focus must be on the kids, for the good of the long term relationship.

Tonight was a work out for upperSep 14 2017 sunset arms and shoulders. Here’s what was in it:

Bicep curls with eazy bar, sets of 15, 10, 8, 6, 4, 4.

Behind the head shoulder raises, 15, 10, 8, 6, 4, 4.

Incline bicep curls, 5 sets of 8.

Lat raises, 5 sets of 8.

Pull ups, 10, 10, 10, 8.

Sep 14 2017 2

Sep 14 2017

Today’s workout and some time for reflections….

Hi Bloggers,

This was actually Sunday’s workout but I got busy and didn’t post. Here’s what was in today’s workout. Note that I’m still doing the change up Arnie routine thing. Biggest change is that there are lots of reps and sets so it can be tough but at the same time I am moderating my weight. I feel like its probablySun 10 Sep work out 2 (2) bringing out some better definition…

Incline dumbbell bench press. 15, 10, 8, 6, 6.

Dumbbell bench press sets of 15, 10, 8, 6, 6.

Dips sets of 15, 10, 8, 6, 6.

Bent over barbell rows. Sets of 15, 10, 8, 6, 6.

Wide grip chin up. 3 sets of 10, then 8, 8.

Also, its a time for reflection. I went to this arts in the park day yesterday. It was a nice sunny day. I went with the ex and my daughter. There was a band playing. It was a nice day out.

I also saw some people much less fortunate than I am. Less physically able, perhaps some had some mental challenges too. Today, I allowed myself to slump a bit into some old thought patterns, and after becoming aware of this, I gently reminded myself of how fortunate that I am, and life is a gift and a privilege and I want to embrace that and be thankful and grateful for all that I have.

 

Image result for reflections
Reflections… Source acidcow.com

 

 

Saturday’s workout and other ramblings. SO much to be thankful for!

Sat 9 Sep 2017
Ahhh Bhudda, I hardly know your philosophies, yet at the same time I get it, like in an ignorant westerner looking for spirituality kind of way……

 Hi Bloggers,

Today was leg day. I wore my new long tights I bought on line, so that was a bit of fun. Here’s my workout: Following the general Arnie written split workout deal…. loosely following.

  • Squats: 6 sets of 15, 10, 8, 6, 4, 4.
  • Leg extensions, 5 sets of 10 reps.
  • Leg curls, 6 sets of 15, 10, 8, 8, 6.
  • Sit ups 3 sets of 25, 15, 10.
  • Calf raises, 3 sets of 10.
  • Straight leg deadlift, 3 sets of 10.

It was a good work out.

Sat 9 Sep 2017 2 (2)
Yes, I do like these new tights!

Sat 9 Sep 2017 (2)

BIG NEWS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

My daughter hugged me!

It’s her 12th birthday tomorrow. I woke her this morning to ask what she wanted for her birthday. I was kind of surprised, she didn’t even yell at me! So that’s the plan here today, I will be taking her shopping and get something that she would like. One small step for fatherhood, one giant leap for this dad!

I was also reflecting on the past few months. I had a chat with the ex – with kids being noisy in the background, but a chat all the same. Sometimes its good to talk. A few months ago I was really not doing too good. I was struggling a bit. Ok, a lot perhaps. Strangely, within myself I felt pretty good but all around me there was chaos and upset….

All self caused, and I’m ok with that too. Major changes are tough – especially on those around you. I’ve had to modify a few things in my life and I’ve had some learnings about what works and what causes upset. I don’t have any regrets. None. Its just a matter of living and learning and finding your true path.

Me Sat Sep 9 2017
If you see this guy, buy him a coffee, he probably has some stories to tell! Or, maybe let me buy you a coffee. As long as I can blog on your story! 😉

So its probably worth a quick list of the things I am thankful for:

  • I am loved.
  • I have two wonderful healthy children.
  • I have an ex who cares about me.
  • I have a job. It pays well.
  • I have a new boss, and so far the arrangement is very decent.
  • I have my health.
  • I enjoy keeping fit and working out.
  • I have family that cares for me (even if I disappoint sometimes!)
  • I have eyesight.
  • I have mental faculties that allow me to express myself, to write, to draw, to play music, to dance!
  • I have a car, that runs, and its cheap on petrol!
  • I have two wonderful dogs in my life.
  • I could probably keep going but I hear people dry retching so I will quit now!

WordPress readers and bloggers, you get a hug! Namaste.

 

Today’s Workout, Yesterday’s Workout, and the lonnnnnng weekend, woot woot!

Hey Bloggers,

Had a couple of quality work outs in the past couple of days. Big project at work is behind me, and I have been able to get back to gym early in the morning. I was able to sleep well and had the alarm set for 4.30 am to get my hot shorts on and get down to the gym!

Plan this weekend is for some work outs, jamming with some friends, practice guitar, and keep my arse out of trouble!

Yesterday’s workout:

31 Aug 2017 (2)
Do all that, and you get to look like this!!

 

Powerclean squats to overhead press (one movement). 10 sets of 1 rep. Olympic bar with a 45lb plate each end.

Bent over rows. ezy curl bar. 3 sets of 10 reps.

Wide grip chin ups. 3 sets of 10.

Cable cross over chest pulls.

Push ups with feet on the bench.

 

more below….

Today’s workout:

Superset this: 

Fri 1 Sept 2017 (2)
I got my new hot shorts!! They are Muscle Alive brand. Size L. Got them on AliExpress. The feel OMG good! I can NOT explain that look on my face, even with the new shorts feeling so good 😉

 

 

  1. Bicep curls with alternating dumbbell –
  2. bicep curls with ezycurl bar –
  3. Zane cross over  bicep curls.

Do a set of 10 reps each, then do all of that again for a total of 3 sets of 10 for each of the three movements.

Squats.

Calf raises.

 

 

 

 

Today’s workout. Feels like Friday, to me.

Hi Bloggers,

I’ve been working long hours, and feeling zapped when I get home. Work has been quite demanding with 6 am starts and long days. I have been coming home from work and just crashing, missing my gym and my blogging.

After working today, I have tomorrow off, (feels like Friday!) and after a catch up nap I pulled on my man thong and lycra hot shorts and got my arse down to the gym, here’s my workout, hope you can keep up!

Overhead press 5 sets of 5 reps, but between each of these sets I put a 5 sets of 5 reps power cleans. That should separate the wheat from the chaff! I use an Olympic bar with a 45 lb plate on each end.

Lunges with 45 lb weight. 3 sets of 30 lunges.

Hi step ups onto a high step 3 x 10 holding 45 lb weight.

Chainsaws (one arm bench row) with an 80 lb dumbbell, 3 x 10.

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SAM_4009 (2) SAM_3996 (2)

Today’s workout – biceps and triceps…

Preacher curls on bench 40 lbs/45 lbs/ 50 lbs. 3 sets, 10, 10, 8 reps.

Concentration curls, 3 sets, same weight.

Tricep extension leaning on bench. 3 sets, same weight.

Ezy curl bars, 3 sets, 15, 12, 12 reps.

Cable triceps extensions, 3 sets x 10 reps.

Nice workout!

what did you work out today????????????

17 Jun 2017 1 (2)

Today’s workout – and other ramblings…

4 June 2017 2

So today was a good day. I did a work out this evening. More about that later. It was such a nice sunny day, I decided to go to the beach. Even though I live out in the prairies of Canada, we are lucky enough to have a really nice sandy beach that is on the river not far from the city.

I always wear a man thong when lying in the sun. Its just something I like to do. I’d be ok with being naked too, and often do, but sometimes I think wearing less can be more appealing than wearing nothing. Each to their own I guess. Whenever I get out and about, its always nice to say hi to people, and on the beach most people are quite friendly, especially at the ‘nude end’.

If you are not acquainted with the nude beach scene, its perhaps not what you are thinking. There are guys and girls there, and the atmosphere is relaxed and its quite safe for everybody. People are actually more inclined to say hi or have a conversation. Its like when you take the clothes away, people are just more friendly.

I met a guy from India, and his friend, a girl from China, I met a lady who goes down to the beach a lot, and a couple of other guys that were talking with her. I think I’d summarise it by saying that if you strip away (no pun intended) all the bullshit, and your intentions are good, people are generally very friendly and approachable.

At the other end of the beach – the crowd is certainly more ‘spring break’ like. Coolers are taken to the beach, stereos are blaring, and unfortunately a lot of trash is left which spoils it somewhat for others. Of course this is a few people, not the majority of those who enjoy the beach.

At gym tonight, I started chatting with a young guy, 22 years old, a cop as it turns out. Pretty fit looking guy too. We bullshitted about chest work out or whatever. I was working in with him on the cable fly rack.

Anyway, here was today’s work out, all about the chest and shoulders:

Dumbbell bench press. 10 reps at 80 lb dumbbells, then 5 x 5 sets and reps of 100 lbs.

Shoulder lat raises, 3 x 10. I use 40 lb dumbbells.

Cable cross over flys.

Crunch machine.

Leg curls.

What did you work out today????