Super Healthy Weekend Update

OK peeps! So, if you read my last post you know I decided to go ultra healthy for my 3 day weekend. I figured it was safe to do it during my days off in case I get all cranky from no carbs and all this exercise.

Yesterday, Friday, I did a 3 1/2 mile run…can’t remember my time but I took it a little slow because I didn’t want to burn out on my first exercise of the day. After my run I made my favorite western omelet with a few healthy scoops of pico de gallo, liquid egg whites and fat free cheddar cheese. I also had a few strips of turkey bacon. Now you may be thinking, but Mike I thought you said carb free? I did and there is such an insignificant amount of carbs in egg substitute (approx 1 gram per cup). The same goes for the fat free cheese and the turkey bacon (both are about 2 grams per cup) and I didn’t have that much of it either.

So I gave myself an hour or so to recover from the run then set out for my first bike ride of the season. I’ll do pictures of my equipment in a different post but you can see me in my Tumblr video, Big Mike's World on Tumblr. I did a solid 36 or so miles in just over an hour. I know! First ride out I killed it. But to be 100% honest it was a really flat route but into the wind in all directions. I did have to stop for a train on my second lap which gave me a little recover time. I wanted to do more but it was scorching hot out and I ran out of water. That and I still had to conserve some energy to do my Arnold Schwarzenegger arm routine.

I came home and let the dogs out to play and chase some moles and their soccer balls while I scrubbed the earth off my body. It’s amazing how much dirt and bugs stick to ya after a bike ride. For lunch I had a hand full of sliced turkey and 2 sticks of string cheese. At this point I was toast so I laid in bed with my legs elevated to help flush the crap through my veins. I think I fell asleep for an hour but I can’t tell if it was sleep or just really relaxed.

I dragged my lazy butt out of bed, got my weights in order, and plugged my iPod in and cranked the angry music! Let me just say that Arnold’s arm routine looks simple on paper but when you hit the 5th set of each exercise you want to cry because the weight is trying to rip your arms off by then. I started the barbell sets off with 100 lbs and worked up to 125 and pretty much blew all my energy on those. The other exercises were with dumbbells. I ranged from 30 – 40 lbs through each exercise. I took a picture of myself after the workout and barely could hold my phone up to take the picture. That too is on my Tumbler.

Dinner consisted of chicken and broccoli and my protein shake. Yes! I know! The protein shake has carbs but it was a necessity to help in my recovery. I don’t count that anyway because it is a part of the workout routine.

So how do I feel today? Well of all the things that hurt, my arms, I thought it would have been my legs from all the use. But they feel great! My arms on the other hand……ugh! My one dog must have slept on my left arm all night because I could not feel it. But all in all they are a bit stiff and sore but nothing like a few pushups and a good run won’t cure…..ya right!

Speaking of a good run…….time for mine!

Later peps!

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All Aboard for The Bad Decision Train

Let me start off with today.  I’m not really sure what is going on with me but I have been so tired and out of it.  I don’t seem to have any energy to get past work.  I have been working out before actually going to work but I’m pretty much stuporous.  I know!  That a pretty big word for someone who is as tired as me.

Anyway, today at 4pm started a long 3 day weekend for me.  I’m not sure how I got 3 days off in a row and on a weekend of all things.  But I have absolutely nothing to do for these 3 days.  I put out an APB on Twitter and Facebook for anyone wanting to do something while I’m off but to no avail.  I guess it goes to show how pathetic my social life is.  I don’t even have a softball game on Friday to pass an hour of my life away on.

So with the emptiness of all this time staring me in the face along with my unexplainable lethargy I caved and ordered a pizza for dinner.  I figured I might as well throw a little pity party for myself.  I knew it was a huge mistake right after I hit enter.  I even thought of just not going to pick it up because I knew it was such a bad mistake.

I couldn’t bear knowing I wasted the money on a pizza and not even pick it up.  So I yelled, “To The Batmobile!”  And my two Jack Russell Terriers, Moose and Kenai, ran to the car to go for a ride.  I guess my mistake got us out of the house for a bit.  We got back and I fed them pizza crust and of course they loved every crumb.  I choked down 1 piece and regretted every chew.

Yeah, I just made one big cookie

It doesn’t stop there.  I felt so horrible for even getting the pizza I ate some cookies after.  I know!  Stop it Mike!!!!  I guess it goes to show that once you make one bad decision more follow. Now I didn’t just open a bag of store bought cookies I had stored in the pantry.  Nope!  I went all out and made some from scratch.  I just couldn’t stop.  I swear I was outside of my body just watching the fat kid inside me do all these things and I couldn’t hold him back.  I should have just made some granola bars or something better.  But since the wife is not home I figured why not use her chocolate chips, she doesn’t need them right now…..Ugh!

I even started the day off so well too.  I woke up early and let the dogs out to play with their soccer balls while I went for a run.  I had steel cut oats with a splash of milk and some cinnamon, nutmeg and allspice when I came back.  I had a few slices of turkey and my protein shake for lunch with big plans of doing a great weight routine when I got home from work.

I also left for work 15 minutes early and sat outside to soak in some vitamin D.  I guess that is where my day went down hill.  I was sitting by a few of my co-workers that were also waiting outside before starting their day.  I knew I should have just kept on walking to a different spot but I didn’t want to be rude and snub them.  But the whole time I sat there they were all complaining about how much they hate people, work, school, life, and blah blah blah.  So negative…..

So I have a plan!

I will take up all that empty time staring me in the face and use it to my advantage.

Friday:

Run – 3 to 5 miles……we’ll see how hot it is before I make up my mind

Bike – plan is to do 20 – 30 miles around the base flightline

Work on the glamor muscles – Found Arnold’s old arm routine and will give it a shot: Here it is

Standing Barbell Curls
5-8 sets of 8-12 cheating reps

Incline Dumbbell Curls
5-8 sets of 8-12 reps

Concentration Curls
5 sets of 10 reps

Alternating Dumbbell Curls
5 sets of 10 reps

And if I can still feel my arms I will do pullups as well

Saturday:

Run – 3 to 5 miles

Let the butt recover, no bike

Fertilize the yard, better known as “the football field”

Leg Routine – Compliments of Johnny O Jackson

Leg Extensions
Sets 1-4: 25-30 reps
Set 5: (drop set) 25 reps each

Free Standing Squats
Sets 1-3: 25-30 reps
Set 4-5: (drop set) 25 reps each

Incline Leg Press
Sets 1-2: 25-35 reps
Set 3: 60 reps

Smith Machine Lunges
3 sets of 10-15 reps

Lying Leg Curl
Sets 1-3: 10-15 reps
Set 4: (triple drop set) 10-15 reps

Sunday

After 2 days of heavy lifting I think I will need to pull it back a bit

P90X Core Synergistics and maybe Cardio X

Walk the dogs

Do Laundry

Pre cook and prep some meals for the week

AND in dedication to one of our own from the Blogosphere:

Stephanie @ My Glorified Journal

I will go carb free to honor her accomplishment of making it to and through her first figure competition.  If you are in some need of any kind of motivation to get fit, you need to just read or watch one of her posts.  I guarantee you will feel her intensity and see the results of her dedication to her goal.  Good Luck Stephanie and we look forward to hearing what it was like to be on the big stage.

Ok peeps….do something constructive this weekend and be safe.

That is all