May 27, 2011

A Rockin Week!

This week has been awesome! I feel like I have hit that sweet spot between strength training and cardio. I am pushing my limits without excessive soreness and I get a hard core 20 min interval training that makes me sweat like crazy and pushes me to increase my ability to run....yes...this fat guy is starting to run/chunky trot/almost break the poor elliptical machine.

My weight training is intense and focused. I am able t keep my heart rate up the whole workout. From weight lifting to the end of my cardio, my workouts are taking about 1 and 1/2 hours. The time FLIES during weight lifting. Here is the gist of my workout schedule right now.

MON - Shoulders, Chest, 20 min cardio
TUES - Back, Biceps, Triceps, 20 min cardio
WED - Quads, Hams, Calves, Butt, 20 min cardio
then I repeat the same THURS - SAT
SUNDAY is a day of rest but we still make it a point to take a walk or something as a family.

Each muscle group consists of about 3 or 4 exercises. For instance, for chest, I do:
  1. Shoulder Press (Plate loaded Machine)
  2. Side Dumbbell Lateral Raises
  3. Upright Barbell Rows
  4. Dumbbell Iron Cross
At the end of the workout, it feels like I am pumped. The muscle groups I work out are worked to the max. Each exercises I do 3 sets of 10 reps. I try and focus on form and steady motions. This is why I will only do 2 -3 muscle groups a day. This schedule also gives each muscle group 2 days to repair before I slam em' with the next work out. Interval Cardio at has the opposite effect than I expected when placed at the end of the workout. After I am done, I feel invincible (and incredibly sweaty). I love pushing myself physically now that I am at a place I can enjoy it. Pushing myself physically a year ago would have consisted of the walk to the bathroom during commercials.
With my focus on my workouts, I have been less than diligent in measuring and logging my food. Now that I have a routine down, I can focus on meal planning and food tracking. I have not been bad but a little here, a little there and it adds up to a little less success on the scale. Muscle doesn't look as cool when there is a blubber blanket wrapped around it. I have read countless times through by bloggin' buddies. "You can't outtrain a bad diet". It's true. No big fails in my diet. I am between 1200 and 1500 calories at the end of the day. My food composition is alright, it's mostly measured portions and  my food that I can improve on. That and MAD water consumption.

Everyone have a great holiday weekend.


  1. Now that is awesome workouts Mike. Good for you, great for your body. You keep this up and you'll be at your goal and the most healthiest hubby out there (well in the top bunch of numbers anyways).
    Thanks for stopping by.
    Take care and have a blessed and awesome weekend.

  2. Sounds like you are getting a good routine down. I love interval training. Really does make you feel great afterwards when you have put a good sweat in. I'm with you on the diet. I eat super healthy for the most part but need to cut back on portions & munching mindlessly. I have a couple downfalls but don't keep them around the house...

  3. Way to go! Can't wait to see you guys this weekend!

  4. I love this blog! You are amazing & inspirational!

  5. Left you an award on my blog!!!