Workouts so far this week…

I am again running out of time in my days and don’t get anything posted. So here I am again getting in a quick post while at work. Just gives me a rest from my other editing that I am doing.

Monday:
Chest & Triceps
DB Bench Press – 5 x 8 x 50 lbs.
Incline DB Bench Press – 5 x 8 x 40 lbs.
Triceps Press – 5 x 8 x 48 lbs.
Bench Dips – 5 x 8 x BW
Finisher – 8 Minute Tabata 40/20 on my elliptical.

Tuesday:
Back & Biceps
Pull-Up – 5 x 8 x BW
DB Row – 5 x 8 x 40 lbs.
Good Morning – 5 x 8 x 95 lbs.
DB Bicep Curl – 5 x 8 x 40 lbs.
Hammer Curl – 5 x 8 x 30 lbs.

I am thinking about changing this to a more push/pull based thing as well, doing 4 days still but doing a push day followed by pull with the first one being a heavy, followed by a push/pull that is more moderate. So the first set of days would be using 6 reps and heavier weight and then the second half would be 8 reps and lighter weights. Right now this is more of a contemplation and I will decide later this week before moving towards that. I think it could be good because I can play around with some extra exercises I wouldn’t have done or wouldn’t have included otherwise.

As far as eating I am still keeping to the around 2100 calorie mark that I have set for myself, so that is a good thing. And I am not doing bad with keeping away from eating things like chocolate.

Of course I haven’t done anything with the blog here in a few days because of how busy I have been. My life doesn’t amount to much, Monday through Friday I wake up around 430AM get ready for work, head out for work around 535ish spend 40 minutes in the car getting here, then I work from 630ish till around 330ish and back in the car to head home, another 45 minutes to an hour, all depends on traffic. Get home change, work out and then its time for a shower and dinner. After that its time to do a bit of relaxing and reading. It is usually 8PM before I even get to that. Bedtime is usually 10 – 1030ish. And of course then I wake up and repeat. This leaves me little to no time for anything else.

Things I still need to get in on a daily basis, trying to post something to this blog, so that I am writing something on a daily basis even if it is something like this post. Dry fire practice, very important as a gun owner who carries and being I intend to compete at some point I need to get that in so that I have really good trigger control, so that I get good hits on target. And then of course time to start writing that novel I want to get done. At some point I will figure this all out. It would surely help if I could get my wife to exit her place of work not far from me on time, we are only supposed to work 8 hours a day not 9+.

Well this is all for now!
Later,
The Madman

Wednesday, Thursday workouts and more…

Wednesday was shoulder day for me, so this is what I did:

Military Press – 5 x 8 x 85 lbs.
1-Arm KB Press – 5 x 8 x 30 lbs.
Finisher – 8 Minute Tabata 40/20 on the Heavy Bag.

Thursday was simple, Elliptical Trainer for 30 Minutes. This was more because my knee and ankle were a bit hosed up and all so that made me decide to put off the leg day till Saturday vs doing it while I could cause myself more harm than good.

So far I have also been keeping to my eating, and have kept the amount of sweets which I tend to eat to a minimum so doing pretty good there as well.

Otherwise all I have been doing is work, and that is busy the last few days. It is boring work, but it is work and it pays the bills. So I can’t complain all that much in regards to that at all.

Still reading the same couple of books I was talking about in a previous post, most likely won’t be done with them till next week or the week after. Not sure which books I will start after that as I have lots of choices.

A small writing update, I haven’t done much of that, but I have been working out details of what I am planning on doing for my first novel, with that said what I do have is a working title, the main characters name, the fact that it will be a thriller of sorts. But at least I have that going and keep getting more. I have most of this story locked into my head just have to start getting it out. So my biggest thing is I have to work out where to add time for writing into my already ridiculously busy schedule.

OK, that will be all for now, maybe more later.

Later,
The Madman

Monday & Tuesday Workouts…

And so the journey begins back to a more power building centric workout, here is Monday and Tuesday. Today I will do Shoulders, but haven’t figured that out yet.

Monday – Chest/Triceps

Bench Press – 5 x 8 x 135 lbs.

Dip – 5 x 8 x BW

Incline DB Bench Press – 5 x 8 x 45 lbs.

Finisher – 8 minute Tabata 40/20 on the Heavy Bag.

Tuesday – Back/Biceps

Pull-Ups – 5 x 8 x BW w/2” Band

Barbell Row – 5 x 8 x 115 lbs.

Deadlift – 5 x 8 x 175 lbs.

Barbell Curl – 5 x 8 x 70 lbs.

Finisher – 8 minute Tabata 40/20 on the Elliptical.

Wednesdays of course will be for Shoulders and on Thursday I will do Legs. As far as the diet part of it now getting at least 2 protein drinks per day to increase my protein intake and I have been pretty good eliminating any extra unnatural sugar sources, which is honestly my downfall.

Weighed myself and since re-evaluating my goals and changing my goal weight, I am down half a pound. I am hoping that gets better of the next couple of weeks of course. I have a new scale on the way to me which will give me more stats the one I use now is my fit bit scale which gives me weight and body fat, I want more of a breakdown so the new one does weight, body fat, water weight and lean mass, so more stats. Maybe unnecessary but I see some of those things as important.

Going back to more regular eating just in the two days I have done so has been much better, I have far more energy because I am getting more calories and being I burn way more calories than I consume I am still running a deficit in those terms by huge numbers but without letting my body kick itself into starvation mode. I was seriously doing myself harm by letting my wife dictate how much food I was getting, which led me to making some poor eating choices just to slam down calories that my body needed. No more of that.

Going to try these BCAA’s from ReaalMuscle.com for post-workout, I have read some good stuff about them so going to give that a whirl and see how it goes, at least for thirty days or so, to see if it helps. One of my biggest issues post-workout is lactic acid build up which can lead to some serious muscle soreness which I have in my chest, but not to bad.

Oh and started another new book, this time Violence of Mind: Training and Preparation for Extreme Violence  by Varg Freeborn, so far it isn’t bad, jury still out on this one as I haven’t gotten into where it might provide anything of use for my own training I guess. Will check back in on this one after I have gotten through more of it.

OK that is all for now!

Later!
The Madman

Lazy, Busy, and who knows…

Yes a bit of everything at this point. But the big point is I haven’t posted a damned thing here in the last several days. I am going to chalk most of it up to just being way to busy for my own good, followed by laziness. Most of what I have been doing is working, which has kept me quite busy while here so I don’t have a lot of time to just take a few minutes to post something.

After I get done with work it is off to home where my time is then consumed with working out, then dinner and paying attention to the wife and our puppy. And catching up on the reading I need and want to get done. In the last couple of weeks I have finished a couple of books, one being The Terminal List: A Thriller by Jack Carr, highly recommend giving this a read for sure, it was a great book. The other book I read was The Ragamuffin Gospel: Good News for the Bedraggled, Beat-Up, and Burnt Out by Brennan Manning, also an excellent read which has helped me greatly on my journey back to God.

On the fitness front, I have mainly been doing Crossfit workouts, but I am going to go back to a more strength training/power building type routine at least for a few months, I think I will benefit from it far more as though Crossfit is great it isn’t giving me what I want in terms of strength and size gains/body fat loss. I have also started this week stepping up my eating game, because I seriously haven’t been eating enough food at all and this I am going to put on my wife as she forces her restricted calorie intake on me at times because she thinks I am eating too much, when my reality is I need somewhere in the vicinity of 2500+ calories a day just to maintain. So I decided to avoid letting her dictate so much in terms of what or how I eat in order to get my shit moving in the right direction. End goal still the same 10 – 12% body fat by the end of the summer. Bodyweight isn’t important just composition.

To that end I will do the power building type routine I have done in the past focusing mostly on the big exercises 5 sets of 8 reps for each. Trying to do a couple of different exercises per body part and working each body part once per week to start. Then working my way up to twice per week if I see fit. I will be including some Tabata style finishers at the end of each workout to get in necessary cardio and then doing cardio only on off days.

Well this is it for now, gotta actually get back to work and all.

Later,
The Madman

This weeks Workouts and other stuff…

Ok, I have been seriously slacking of course with keeping up on posting this stuff but here is the quick and dirty.

Monday – Elliptical for 30 Minutes (Knees were hurting like hell so took the easy way out.)

Tuesday – We took the dog for a 2 mile walk around our neighborhood because the wife had a doctors appointment after work.

Wednesday

5 Rounds for Time:
15 KB Swings – 53 lbs.
15 Push-Ups
Row 400 Meters
This was a 25 minute workout for me, the rowing seriously slows you do for sure. Even when I get a good pace going it is still hard to row 400 meters fast. Gotta work on that for sure.

Not sure what tonight will be for a workout as of yet, mainly because I tweaked my knee last night doing the KB Swings, so need to figure something out to work around that. Will see about that as I plan that later today.

So onto the other stuff, I got word the other day about a close friend passing away, we lived next to one another for decades, grew up together watched our families grow and what not. Apparently he took his own life, and that is what seriously left me speechless as it is not something I would have ever expected to hear having happened to him. Outwardly it seemed that he had it altogether for sure, but there was obviously something. But in regards to the whole suicide thing, damn people, there is nothing worth taking your own life, it is possible to recover from anything, you just have to share how you are feeling with the people around you, with professional help if that is what you need to get by but damn do something, because you are leaving people behind that love you and care for you and you shouldn’t do shit like that to them.

The other thing I am up to is reading this book, The Ragamuffin Gospel by Brennan Manning (https://amzn.to/2IOu3pc) I highly recommend picking it up and giving it a read. As I have mentioned before I grew up as a Roman Catholic, and basically had those principles shoved down my throat for a long time, and at some point decided it wasn’t for me. That was around 15 or 16, and I basically turned to Satanism first Laveyan then later on Luciferianism, and with both of these it has nothing to do with believing in Satan or anything like that, but believing that you yourself are your own god. Well lately this just hasn’t been doing it for me, but being a catholic again wasn’t going to do it for me either, so with the help of a friend who turned me onto this book and some other stuff I am going to be finding my way back to God because it just seems to make sense to me at this point in my life, there was something missing, maybe this is it, maybe it isn’t. But considering myself a Christian surely isn’t going to be harmful in any way shape or form.

OK, well that is enough for now.

Later,
The Madman

 

Today’s WOD

For Time:

2,000 meter Row

At 1-minute mark, begin:

Death by Thrusters (65 lbs.)

With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, and resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

So this workout was a bitch, I made it to 18 minutes on the Thrusters before the previous two days workouts took there toll. But it was a great workout for sure. It might make me have to take it a bit easy for tomorrows workout. Maybe.

This week has been a bit of a bore for sure, but from time to time work gets that way, the reality is I should have been in Austin, TX for two weeks or next week I should have been leaving for Alabama, but that trip got nixed and that also caused the other to get nixed. So not happy about that at all. Oh well, at least I will get to head back to Fort Hood again in the summer, just hopefully it won’t be as warm as it was last summer when I was there.

The other thing I seriously need to do is get serious about killing my sugar habit, I just love chocolate too damned much and that makes it very hard to stop eating it but next week I am going to just do my best to stop eating it and just allow myself a single cheat day per week for junk type food. My other problem is I have to figure out how to keep doing intermittent fasting and get enough damned calories into my body so that I can actually lose weight. That has been a bit of an issue. Never thought it could be so damned hard to get 1900 calories per day.

OK, that is it for now.

Later,
The Madma

Laziness abounds…

Yes I have been quite lazy the last few days in terms of posting. I haven’t even posted my daily workouts which I have done pretty much everyday since the last time I posted a few days ago.

Yesterday’s I would call epic, just did Military Presses but finished with the final set of about 12 total at 130 x 2, which I would consider to be pretty damn good as that is about 60% of my body weight and I was only shooting for my final to be about 50% of my body weight.

I have to make it a point to start posting a lot more often, just to get things out of my head that get in there and drive me nutty. That should technically have me writing all day long every single day though, so maybe that totally won’t work, but at least once or twice a day for sure from now on.

So one of the things on my mind which has me conflicted is something to do with religion, you see back when I was younger I was more or less force fed Catholicism up to the age of about 16 or so when I was then allowed to chose, and I quickly turned away from it in a completely opposite direction. First turning towards Laveyan Satanism, and then Wicca, then Paganism and back to Laveyan Satanism and finally to Luciferianism. Now these last two aren’t much different from one another and they both more or less have the same concept, that you are your own god, and there is no belief in a heaven or hell or a god and or devil. But now as time has gone by I find myself in conflict over my beliefs, and keep coming back to is there actually a God, is there a Devil, is there a Heaven and Hell? I know deep fucking questions! There is a part of me that now looks at things in terms of if I can have God in my life in my terms and not the way it was force fed to me then maybe I could allow myself those beliefs again. Part of me sees it, but then I want to stomp it when it pops into my head. Maybe time to start considering it again rather than stomping it out.

OK, deep subject taken care of. This weekend was fun, went to the range did some shooting, and that is always fun and a great way to do stress relief. Workouts of course are next best thing. Other fun stuff, I got laid this weekend too, always nice when that happens as well. And just to toss this out there I am reading about 5 different books, most of them are all around 50% complete, so I might write some reviews on them when I am done.

OK, all for now. More later I hope.

Later,
The Madman