Mr.Grow's exercise Blog

[mr.growmymeat]

Yeah I don't have a scale in my apartment and haven't had to go to the gym recently as I can do all my current workouts at home/ in the park.. so it's hard to say how much weight I've lost but there's a noticeable difference in the mirror and in my progress pics in my opinion.. definitely in better shape.. but right now it's all tailored to my race which is in line with my cutting for the most part except I need to keep my calories pretty high for this training. I'm not sure if after the race I wanna really try to cut all the way down to sub 10% body fat or try to bulk while aiming to keep between 12-15% bf. I'm probably only 150-155 lbs at 5'9" at sub 10% bodyfat and kind of think I'd rather try to put on 5 to 10 and if I am super lucky and train perfectly even a little more than 10lbs of muscle from mid-august to the beginning of April.. From January 2008 until July 2008 I put on 15lbs of muscle but that was when first started taking lifting seriously.. I was at a super ripped 153 lbs then but stuggled to gain after that until October when I was a freshman at college and had a terrible drunken injury to my shoulder which took 6 months to heal but then I kind of gave up lifting until last spring through early summer then I quit again until april.. I weighed 170 last memorial day weekend and weighed 158 by labor day weekend while gaining strength.. It's a long journey though to reach ultimate goals.. I eventually want to be 170-180 at less than 10% bf anymore would be too bulky in my opinion as I want to maintain mobility and athleticism. Eating my chicken, brown rice, and veggies right now lol.

[mr.growmymeat]

Just ran about 1.2 miles today and did shoulders and tris.

[mr.growmymeat]

Taking this week off/light feeling a little burnt out

[mr.growmymeat]

Well haven't been eating too great this week but I just went to the store so that should help. Next week I'm back in it and I just bought MusclePharm Assault Pre-Workout so I'll let you guys know what I think of it. I'm planning on going on a more heavy weight low-rep for the weights and Power Plyos, Bungee Band Work, Bounding, and Shorter sprints to increase my pure speed and power before my race which is on Aug 11th.. was 4th. I weigh about 167 and am approx 15% BF.. going to fall short of my goals but I've made progress and that's encouraging and makes me happy. I'm probably going to go into a clean/maintenance bulk after my race in which I plan to build muscle and slowly lose bodyfat % until im around 11-12% and I'll try to maintain that throughout my bulk into march. Hopefully next summer I'll be a little more disciplined and make a legit run at 8% BF and hopefully weigh around 165 at that point.

[mr.growmymeat]

Back on the grind as of yesterday

Yesterday I did 4x100 meter hill sprints with 3 minutes rest and some bounding/skipping and a nice stretching session before bed.

Today was pull ups and some other workouts on the playground to get my back and forearms stronger and more explosive. I came home and did some dumbell rows in 2 sets of 16 and I did some good form slow bicep curls dumbells in 2 sets of 8 and one set of 12. Then I put my 20lb weight vest on and did a set of 20 pushups then I did a set of 10 knuckle pushups with the vest on. I took musclepharm battlefuel and assault today and felt mad beastly.

I'm going to have some chicken and brown rice fajitas with baked chicken and I'll put salsa shredded mexican cheese and some cottage cheese on them. Trying to really stick to something called intermittent fasting.. If you haven't heard of it you can ask me or youtube or google it.

Tomorrow I'm doing plyometrics with my weight vest on as well as some skipping and bounding and some 85% sprints to work on form and stretch out my legs. Also going to do some bungee isometrics to form elastic muscle memory in my legs. I'm at 167 now and I want to be at 162-164 by my race. Working on elasticity and explosion in my legs now to maximize leg speed before my race.

[mr.growmymeat]

Forgot to mention I'm doing a free yoga session tomorrow with my friend.

[mr.growmymeat]

Well I went from super un-flexible to moderately un-flexible so I guess you was a success.. much more sweating than I would've expected.

After yoga was Plyometrics, Bounding, a few low intensity sprints, and intense ab work. I definitely am liking my results so far but it's a long road to final goals. I want to always see some type of progress even when I'm at the weight and bodyfat that is my optimal goal I'll still want to get more flexible jump higher, run faster, be a better climber, try parkour/free running etc..

[mr.growmymeat]

Well I will try to keep a better log this week.. been really busy. I was really sore after my workouts last week.. worked out pretty hard after my week off.

[mr.growmymeat]

Waist down to 32.5" hell yeah. Did some bungee work to build muscle memory and elastic power in my hips and calves then did bounding/skipping with my 20lb weighted vest and did some one leg running/hopping with the vest as well.. proceeded to run 2 110 meter hill sprints with the vest on then went to about 15 yard hill of 45 degrees and did 4 sprints up it then took the vest off and did some bounding/jumping up the hill trying to get up the hill with as few of steps as possible to work on explosive power. Came back did a quick stretch.. put the vest back on 25 pushups one set, 15 pushups.. vest off 3 sets of 15 pushups. Feeling more explosive in my legs.. tomorrow will be pullups with vest until cant do anymore then pullups with out.. a few easy sprints then back to do my bent over dumbbell rows, bicep curls and do a nice long deep stretch. To be honest I ate horribly over the weekend and had 4 nights of moderate to heavy drinking.. making new friends/ friends coming to town etc.. had fun.

If anyone has gynecomastia you should check out turmeric root and coconut oil.. I have been mixing 1 to 2 tablespoons of the turmeric in water and drinking it every night after eating about a teaspoon of coconut oil. I feel like my nipples and chest fat are shrinking even with the drinking I did this weekend. I'll let you know how well it works over time.. hopefully it gets close to completely rid of them.. would be such a huge confidence boost.

[mr.growmymeat]

Today was 4 light sprints and some stretching to keep my legs loose as I will be doing plyometrics and bournding tomorrow. I did some pullups and chinups with and without my weighted vest on.. came back did my rows and my bicep curls... great pumps in my biceps feelin good. Gotta run to work now.