Re-engineering the body . . .
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Re-engineering the body . . . - 11/4/2007 5:40:32 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Everything is geared towards my first triathlon next summer. I'm taking swimming coaching (it's amazing how poorly many of us were taught to swim!), running 3 miles at least 2x a week and a "long" 6 mile run 1x a week, biking 10-20 miles/day (commute, though, and errands, etc)., and since it's not time to ramp any of those numbers up, I'm bulking a little.
So here's the routine. It's high intensity, but only a couple of times a week. It's actually working. I've modified Hugo Rivera's Body Engineering program for me (reducing the leg frequency because (1) my legs are fine for where I'm at, and (2) they are often very tired from all the swimming, running and biking). I'm not ignoring them--I want the testosterone surge from working them!
Hugo Rivera: http://www.bodybuilding.com/fun/hugo.htm
and http://bodybuilding.about.com/mbiopage.htm
(BTW, his body is WAY too much for me, but to be able to manipulate his body the way he has is incredible).
The program: http://www.losefatandgainmuscle.com/ (The audio version of his book is very nicely done; he has a great speaking voice. His reading all the routines literally (bench press! 8 sets of 5-7 reps! Wide-grip dips! 8 sets, 5-7 reps!) gets a little old!).
Nutrition: The plan is to eat 6-8 times a day, and focus on protein. Nothing fancy. I'm considering doing something fancy for Lent . . .
Postings will be irregular. This full time attorney stuff, wow, it takes a lot of time!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Re-engineering the body . . . - 11/4/2007 9:20:24 AM
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IBendBarbells
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good to see you back man! I look foward to watching your journal.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to twistedlink)
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RE: Re-engineering the body . . . - 11/4/2007 6:55:32 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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Greg!
Awesome to see a friendly and familar face. Hugo is one of those "guys who care" and his program is something I just got my hands on this weekend. Looks like a straight forward and no-nonsense guide. I'm interested in what you have to say and I know you won't hold anything back.
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RE: Re-engineering the body . . . - 11/24/2007 6:35:57 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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I know I'm still behind in my log, but I'm perservering in the workouts! Yesterday--post-Thanksgiving, was the last one, and it was the first one in a long time where I didn't have the testosterone surge to destroy the gym. All my lifts were down, but the pump was still there. An off day.
Anyway, on Thanksgiving, I started, I hope, a new tradition in the family. My 11-yo son, Justin, and I participated in the Fleet Feet Lincoln Park (Chicago) Turkey Trot! http://www.caprievents.com/turkey/welcome.htm He did the 7-12 yo 1/2 mile run, and I did the grown-ups 8K. My goal with him was just to run it (he did! and he enjoyed it in the end). Mine were (1) to complete it (the longest race I had run was a 5K), and (2) get my mile pace down from the last accurately recorded race. My last time was done at the Race Judicata on August 10--there my pace was 10:36, and put me squarely in the bottom 1/4.  (It was a beautiful sunny day, except for the 90 degree temperature and equally oppressive humidity--well, maybe not 90, but it was HOT).
I'm pleased to report that I finished the race (goal 1) and knocked almost a whole minute off my pace (9:41). YAY! (for those who aren't impressed, I only started exercising at all when I was in my mid-30s, and I was not an athlete at all prior). 
If you look at the results for the Turkey Trot, check out the age divisions and what the times are for the 70+ crowd. Very inspiring. The oldest participant was a 79 man, and he ran it just two minutes slower than me, which means he beat a slew of younger people, and two 75-year olds buried me. God help me, I'm going to beat that 79 yo's record when I'm 85!
It was a nice way to enjoy the holiday, and I didn't feel guilty indulging in a nice meal. I didn't gorge, we walked a long while afterwards, and I worked out the next day. I'd say the damage was minimal, and self-esteem was up.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 11/26/2007 10:04:21 AM
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rippedchick
Posts: 3519
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What are the distances for your triathlon?
I think that's great that you're competing! I would compete in a biathlon today if they only had biking and swimming. I hate running! So much respect to you for knocking a minute off of your pace. You could probably out run me!
_____________________________
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Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 11/26/2007 1:40:15 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: rippedchick
What are the distances for your triathlon?
I think that's great that you're competing! I would compete in a biathlon today if they only had biking and swimming. I hate running! So much respect to you for knocking a minute off of your pace. You could probably out run me!
Swim is 1.5K (in Lake Michigan! Brrrrrrrrrrrrrrrrrrrrr)
Bike is 40K
Run is 10K
Yep, I still got some work to do!!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to rippedchick)
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RE: Re-engineering the body . . . - 11/27/2007 11:31:38 PM
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rippedchick
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That's a pretty serious triathlon! Good luck swimming 1.5 miles in freezing water. Hopefully it won't be too cold in the summer. Are you going to do a combat stroke?
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 11/28/2007 2:35:53 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: rippedchick
That's a pretty serious triathlon! Good luck swimming 1.5 miles in freezing water. Hopefully it won't be too cold in the summer. Are you going to do a combat stroke?
Didn't know what that was, but just googled it. That looks like a great stroke to learn. Maybe I will learn that one. I took lessons on freestyle, and what few I could make (work has been a taskmaster lately), I learned a lot and improved immensely. But hell, anything that is more efficient and faster, I'm all over it! Thanks for pointing me to that stroke!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to rippedchick)
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RE: Re-engineering the body . . . - 11/28/2007 2:54:12 PM
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rippedchick
Posts: 3519
Joined: 1/8/2005
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No problem. When I was preparing to test for the Navy Diver I learned the stroke. I've always been a strong swimmer but the efficiency is unbeatable. And you don't have to do the strict combat stroke because that assumes you have a gun over your shoulder and forces you to keep your arm bent. Since you don't have to do that you can go even faster by straitening out your arm. It's also nice to learn to both sides so if you get tired you can switch and rest.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to gzinkl)
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RE: Re-engineering the body . . . - 12/17/2007 3:39:52 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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I'm still faithful to the program, but not to my electronic log! (paper, I'm good!). I'm in week 12--the second growth phase. Thank the gods! I was getting sooooo tired of the loading phase. A gazillion sets of 12-15 reps. UGH. It was almost demoralizing. No, not almost!
In any case, thought I'd stop in to say hi to my journal, note that I had an awesome workout today (wow, cool--I'm soooo close to being able to do multiples sets of 5-7 close-grip pull ups, palms forward, without any assitance--maybe by the end of week 22!), and to moan that this eating clean and for weight gain gets a little old. Someone at work yesterday pointed out (rightfully) that I always have food in my hand. UGH. And it ain't french fries.
BTW, I'm back to doing the absdietonline nutrition program (I lie like a rug on the exercise part--I just say I did what they told me to do, not what Mr. Riviera told me to do--don't have the time to change all that). Went back to it because I figured out I wasn't getting enough fruits and vegetables, and I was beginning to feel worn down (and indeed, it was a nutrition thing!). I'm much better, just weeks later. But jeez, I didn't think I could eat so much volume!
I'm also looking for resources on workouts for the mind--kind of like neurolinguistic programming techniques, a la Anthony Robbins. Anyone know of anything.
Goal is 5 lbs of muscle by year's end. I gained about 1.5 lbs last week. . . the most I've gained in such a short period in a LONG LONG time, and now that I'm in growth phase, I expect some nice stuff to happen!
Looking and feeling more muscular, although the measurements are moving very slowly.
Back to eating. UGH!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to rippedchick)
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RE: Re-engineering the body . . . - 12/30/2007 4:51:53 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Ok, we'll leave the fantasy that I will catch up on the 11 weeks that I've already completed on the program. I had to start a new notebook, so we'll just start from there.
Date 12/17/2007 Monday
Program BRE Week 12 Growth
Warm up Walking 15’
Body focus Chest and back
Exercises Sets Reps Weights
Incline bench + 90” R; SS w/ 5 7 110
Wg pull up to front + 90” R 5 7 40 assist (145-150 lift)
Bench + 90” R; SS w/ 5 7 115
BO rows (Icarin device) + 90” R 5 7 45/60/70/75/80
Cardio/conditioning
none
Nutrition notes
Absdiet 3100 cal
Feeling J
< Message edited by gzinkl -- 12/31/2007 7:36:44 AM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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It's certainly different than anything I've tried before. I have to admit to getting a little bored around set 6, but the pumps are pretty awesome . . . .
