Hey guys,

I’ve been a cardio maniac lately, and I’ve started to lose weight again. The only problem is, I’ve also started losing a significant ammount of strength. My dumbell bench press has dropped from being able to throw up the 120s in each arm… to having problems with the 90s over the course of three months. I’m starting to get a bit stressed out and I’m thinking about adding another 50-100g of carbs a day to see if the extra glucose stores result in additional energy as it is quite apparent the creatine sure as hell isn’t!

I’m looking quite lean, but I’m sub 180 now, somewhere around 177-178

Anyways, here is how my chest workout went yesterday.. its feeble, and I lifted lighter on some stuff because my shoulder is still in the gutter.
Chest
August 27/05

10 minutes eliptical trainer
1 minute skipping

Flat DUmbbell Bench Giant sets
1×6 90s 1×6 60s
1×5 90s 1×7 60s

Incline Dumbbell Bench (light)
1×12 60s
1×10 60s

Flat Dumbbell Flys
2×12 40s

Swiss Ball pushups
1×30
1×20

Swiss Ball Crunches
1×50

Holy crap.. I woke up this morning TOTALLY aching. Every muscle in my body was soar… I LOVE IT!

If you don’t know what DOMS is, it is short for ‘Dealy Onset of Muscle Soreness’. Basically, it is that major muscle soreness you get roughly 48 hours post workout. Most people consider this as an indication of a good workout, but it is just a build up of lactic acid and small micro trauma to your muscle cells. If you don’t get DOMS, don’t worry, you are probably still growing.

Anyways, I had a bit of a leg workout yesterday… I finally feel like I’m getting my shit back together… hopefully this shoulder problem is almost done with… my hips are actually feeling pretty good too from all my stretching.

Here is how yesterday’s leg workout went.

Aug 24/05
30 minutes eliptical trainer
1 minute skip rope

Leg Extensions
1×12 60
1×12 100
2×12 180

Step Ups with weight
1×10 60

Step ups with a high knee
1×10 60

Thats it.. really short and sweet…

Are exactly what I don’t have. I could really feel some impingement today when working my biceps too…. This deep tissue massage appointment CAN NOT come quick enough.

I also hit up the Brazillian Jui-Jitsu today, the actual style is Machado Jui-Jitsu. The class looks pretty sweet, the instructor teaches moves for the first 30-40 minutes, then you spar for the last 20-30… the sparring looks super fun. I think I’m just going to joint he Jui-Jitsu for now, and hit up Muay Thai starting next month or the month after since all the gear is going to cost me a few bucks. Should help keep me in shape.

Anyways.. here is how my horrible big back and big biceps workout went:

August 23/05
Back/Bis
30 min eliptical trainer
1 minute skip rope

Hyperextensions
1×12 bodyweight
2×12 +25

Wide Grip Chins
1×10
1×8
1×6

Standing Dumbbell Curls
1×7 45s <– major pain
1×8 45s <– still hurts

Standing hammer curls
1×8 40s <–still aching

Preacher Hammer dumbbell Curls
1×12 25s

Preacher dumbbell Curls
1×12 25

2 minutes skip rope