The 10's

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January
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3 oh shnootz. looks like it’s been a while since i was at the gym. I took some time off because I got way into the ultimate power of ten web page. i was at the gym yesterday and started out with 26 bench presses with 135 which isn’t bad considering it was the first bit of excersize I’ve done for a while with all the ****ed up holiday diet. I benched 135 100x in sets of ten and decline benched 50x in sets of ten and inclined 135 10x. I didn’t do 50 though. I forgot. started out with stretching a half hour. I jogged 5k. drop setted the bicep and tricep machines from 110 lbs sets of ten. 30 shoulder flys with 10 lbs, 40 cruches with 20 lbs on my chest. what else? I can’t remember, it was yesterday. I was in there for three and a half hours. oh yeah I hand bike drop setted for 15 minutes 1.9 miles. i deep squated 240 lbs for the first time and barely got it up and I had a headache the whole day today and when I went in there to squat today I had the headache and realized it was from overdoing the squating. I should have warmed up or something. squating isn’t my thing and after all that time not doing anything it was a little much. I did it cause I saw this super hot chick fiona von bachus do that 3x with that weight. she had a belt on though. I felt like i wasn’t so far from throwing my back out too so I need to work my way up with that. 50 calf raises with 115 lbs.

tonight I did the half hour of stretching and hand bike drop setted 15 minutes 2.8 miles. I closed my eyes. from now on i will close my eyes so I can pump it harder. I was sweating afterwards. drop setted the cable ab crunches sets of 30 lbs from 200 lbs. tried some squating and leg pressing but had a headache so I stopped. I did some tricep and bicep machine. what else? can’t remember. I lost my interest after about an hour because I wanted to go home and watch some movies. I’m still lazy from the holiday time. tomorrow I’ll be good to go for four hours….

4 I did my four hours today. started with 30 minutes of stretching and then b lined it for the squating because I suddenly got interested in it since I saw fiona von bachhus, who’s suuuuuper hot, deep squat 240 3x. I reeeeaaaallly injoyed it and am hooked. deep squating isn’t so much harder than normal squatting I’ve found out and seems to work my quads longer than normal leg extensions. I did 3 sets of 3 at 225, then the same with 205, 185, and like one or two with 155 but this dude was staring at me so I let him have it. A Polish dude ran up to me and told me to take the shoulder pad off because real powerlifters don’t use them so I did that and it wasn’t so bad. Fiona Von Bacchus didn’t use the either. People at my gym can be bossy. I tried to show a guy a video of a naked female bodybuilder liftting and a girl turned around and is all "no way you are doing that here that is so unapropriate! I’m serious!" I was all "you can barely see her nipples though", and she’s all I don’t care stop!" I was only doing it for scientific purposes to see if he thought she was on steroids or if the weights were fake.

I wondered around a lot so it’s hard to remember exactly what I did. 3 sets of 10 sitting leg curl 175, 170, 165, two sets of ten lying leg curl with 110 lbs, three sets of 50 with 125 lbs, hand bike 2.7 miles drop set in 15 minutes, ran four miles. I signed up for the marathon on February 18th so I guess that means I should train for it. I wanted to run 10k but got chaffed after four, then did the last half hour on that weird curcular stair climber thing while I watched Heroes. I did the ab drop cable pulldown drop set 20 reps from 200lbs to like 100. after like 140 I did 50. then 60 leg ups, and like three sets of ten complete ab machine with 100lbs then one with 120 lbs 15x. shoulder extension with 10lbs 30x. I was a little sore on that for some reason. my chest was sore today so I didn’t do any chest stuff. It’s nice to be back in the groove again. I got two big jugs of protein powder. I did 20 backups with 35 lbs, 25 lbs, 10 lbs and no lbs. a couple or three sets of ten leg abduction out and in with 170 lbs. That’s all I remember. Tomorrow I need to remember to buy some runners creme or put bandaids between my legs for the running. Sarah said she ran 12 miles on the treadmill so I said I’d do that but she said I should work up to it so I’ll do six miles, then nine and then 12. Then I’ll do a marathon just so I can tell the girls that I did that. I asked her if she did but she said that would be crazy. She said I should join the runners club rogue runners but that’s a little too social for me. I would prefer to be a hermit in this town. Sarah’s so pretty. It looks like she really keeps her mouth clean. She says the Austin marathon is really hilly and she did it in four hours. So my goal is to do it in under four hours. That could be a chore since I weigh 190 and my achilles tendons are not that strong. I can’t remember any more lifting I did. I should be good for four hours tomorrow. I love this squatting I’m flabergasted as to why I didn’t do this before. I want to deep squat 250 for reps in a couple months.

5I was only in the gym for a couple hours today. I really wanted to run 10k on the treadmill because I’m doing the marathon in five weeks but i forgot my tape and the take they gave me didn’t cut it. I shaved my inner thighs in the shower and will get the chaffing creme tomorrow at the runners store. Then I’ll be able to start running 10k a day. I was kind of tired today so I went home early. I did the ab cable pulldown drop set, 60 leg ups, 30 min of stretching, a few bi and tri sets of ten on those machines, 50 calf raises with 115 lbs, 50 side ups standing with 45 lbs. I started out with benching 135 and had arm burn after 20 so I stopped. That means I was tired today. I did the 15 minute arm bike drop set 20-15-10 2.7 miles though. I can’t remember what else I did. Oh well. I rode my bike a few miles today because my car is in the shop. I rode it a few yesterday too from the shop. I’ll ride it tomorrow too to get the chaffing creme. I’m totally fired up about running big tomorrow with the proper allocatement of creme.
6 i did three hours today and feel totally overcooked. I hope i’ll feel ok tomorrow. I didn’t really eat enough last night. I could be tired from a combination between the deep squats I did a couple days ago and the ten kilometers I ran today. My legs have been sore since those deep squats I did. I really like them. It’s interesting that I’m becoming interested in deep squatting heavy and training for a marathon at the same time.

I started with a half hour of stretching, then went to the bench to see how many I can do with 135 and it was 27. I felt fresh today so I don’t know what’s going on. I’ve hit a wall. I did 29 like six months ago. I’m interested to see now that I’ve started to specifically train for that. I did three more and then ended up doing a hundred in sets of ten and a couple more sets of ten on the decline bench. I did ten slow full pullups on the pullup machine aided with 10 lbs. hand bike drop sets 20-15-10 resistence in 2.5 so that wasn’t so bad. It’s kind of hard for me to concentrate on that one. for some reason I’m drawing a blank on what i did. I did 10 deep hack squats with four plates and did a bench set and went over and deep leg pressed six plates with two 25’s 25 times for time because I saw a girl on youtube do it in 50 seconds. My legs were burning because they were sore and i did it in 1:07 and was like "wow she’s strong!", but I see now that they started the video at her 14th rep so I actually beat her. see this is why i don’t get people and their youtube excersize videos. I’m like the only person who includes the whole workout from solid angles listing the reps and weight. You have to be a scientist. I ran ten K in like 53 minutes after liberally applying anti chaffing creme and it kept me pain free. I was feeling a little tired though. After running I did 50 12 lbs ball side to sides with the legs up, 50 leg ups followed by 10 slow knee ups, the decline benching, a couple sets of 15 preacher curling 30 lbs dumbells. that’s all i remember. by then I was feeling a little ill. Like my body just wanted to stop so i did even though it was only three hours. I feel a little feverish now. I’ll make sure to have a good dinner and at least run tomorrow. I want to increase my running on the treadmill by five K a day until I actually run a marathon on the treadmill just because. Today I ran ten K, so tomorrow I’ll do 15 K.

K out….

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11 My body was still ill from the binge drinking so I bought an endurorush even though my credo says not to because of all the chemicals, but I wasn’t confident that I could hang on for my four hours without it. I ended up being in there for like four and a half hours I think. I started with a half hour of stretching and then was going to deep squat 225 but didn’t feel confident so I deep leg pressed ten plates three sets of ten instead, then eight and then six. Hand bike drop setted 2.1 or 2.3 miles in 15 minutes barely breaking a sweat and then benched 135 27x which made me happy considering the circumstances. I drop setted tricep bicep machine from 110 lbs sets of ten, was in the sauna for about fifteen minutes and then ran nine miles. That’s all I remember. That’s weird because I was in there for so long and I was busy the whole time. Where did the time go? Was I abducted by aliens? My body feels adequadely worked now. Tomorrow I’ll run 12 miles. I don’t want to be in the gym more than four or four and a half hours so I guess I will be cutting back on the lifting until after the marathon on the 14th. After the run I was 186.6 lbs. I was pretty dehydrated though because all I had was the Endurorush to drink and felt way too jacked on the caffeine. I almost drank all of it for the first time and you’re not supposed to drink more than half a bottle in a 12 hour period, and your not even supposed to drink it at all if your under 18 and over like 38. That stuff is hard core. I even had problems seeing from the high I got off it and my piss was flourescent yellow. No joke. Maybe that’s why I can’t even remember what I did. I think it kept me going though, even though I felt like **** from the toxicity when I walked out of the gym. I feel better now though after I got some food and drink into me. I think that weight loss is from muscle loss from the time I took off from the lifting from the power of ten and the audio encyclopedia problem and not burning away fat. I have a big belley now and would really like to get rid of it already. It would make me feel young. I think I made a strategical error taking time off from lifting to delete stuff off my site. I should have just randomly deleted stuff until I was at proper size and delt with the re-uploading later instead of surgically doing it the way I did. I should not take any more time off. It really throws a wrench in my fitness and rythm. The key to being fit once you get older is CONSISTENCY with diet and excersize. If your consistent your ok, if not your ****ed.
12I didn’t do much today. I only got like five hours of sleep last night and that ruined me. I didn’t get to sleep until like five in the morning and had a meeting in the morning and didn’t have a nap until I went to the gym. I did a half hour of stretching and then ran ten K and hand biked like 2.3 miles in 15 minutes drop set and then benched 135 25 x then 5x then 10x and calf raised 115 lbs 50x but that was it. I was out of energy. I was having a really bad asthma attack the whole time running too which sapped me. I had a blister too. If I get plenty of sleep tonight I’ll be ok for tomorrow.

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15 I did my four hours today. I didn’t sleep at all last night again because I can’t ****ing breath for ****. I couldn’t even breath right at the gym today. I guess if I drink a little alcohol I can’t breath right for a week. At the gym I did the stretching for a half hour, benched 135 20x. I don’t know what the deal with that is. Maybe the running is ****ing up my benching from burning away fat or something. I told Sarah that but she said that was crazy. She’s not a trainer though. She’s just the desk girl. But she’s hot as **** so everything she says must be true. It must be something else. She said I should do intervals set to 10 30 seconds on and 30 seconds off ten times. I did four because my left knee started giving me sharp pains. After the benching 20x I benched it 10 more times. I deep squated 225 three sets of three. the same thing with 205 and then 185 but I stopped after that because my left knee was shooting sharp pains. I don’t know what the deal with that is. Maybe I should ask someone if I’m doing it right. People there are friendly. A muscular mexican dude came up to me and told me I look like a decathalete gold medalist and that was a compliment. I think he said Dan Janson. I’ll go see. Then I did a set of ten leg extension at 200 lbs, then 195, 190, 185. I think that was it. Then I curled 50 lbs dumbells a set of ten. And then ran seven miles in an hour. I couldn’t do any more than that. I’m just too heavy, although I am losing weight. When I went in I was 190.6 and after the running I was at like 186. I still have a big belly though. I think the running is burning fat away. If you don’t want to lose fat don’t run for than an hour a day. I did 10 dumbell curls with 47.5, then 45 and then 40. Leg abduction in 10 at 170, stretched for like 15 minutes and then ran five more miles. Then I did 10 leg abduction in 10 reps at 170 lbs. I was going to do more but I think I was in there for four hours and didn’t want to overdo it since I’ve been tired lately and I think even a little sick as I’ve been having such back asthma problems, so I went home. As I was walking out this dude bailed sooooooo frickin hard on the treadmill right in front of me?I felt so bad for him. I saw the treadmill there at 7.5 and was wondering if someone left it there and was contemplating turning it off, but then this dude walks up to it holding all this stuff in his hands like his cell phone, water bottle, mp3 player and towel?and he must have been looking at one of his gadgets or something because instead of stepping on the side part he steps right on the treadmill and face plants right on the rubber smacking his head so hard with his glasses on and got spit out the back with all his stuff all over the place. The crash was so loud everbody could hear it. A couple people walked up to him wondering if he was ok and then he went back into the locker room. He probably wanted to see if he had a gash in his head. Sarah said that was her big nightmare; now it’s mine too. Just don’t **** with those treadmills. I’ve had quite a few close calls myself getting too fixated on the TV and then the next thing I know I’m stepping on the side part and almost go down. Anyways, I hope I’ll be good for four hours tomorrow. The marathon will be interesting. I don’t know if I’ll be able to run the whole thing since I haven’t really trained for it and I weigh so much. This running is certainly making me lighter though and oh man I’m gonna look so ****ing hot if I burn this spare tire away because I have muscle tone now. Oh man I can’t weight.

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16I did my four hours today. 40 minutes of stretching. Two sets of 20 bench press 135 and then six more sets to make 100 reps. Two sets of 15 concentration curls with 30 lbs dumbells and two or three?sets of 10. Two sets of 50 standing oblique lifts with a 45 lbs plate. 30 standing flys with 10 lbs, 50 calf raises with 115 lbs, 10 sets of 10 full ab crunch machine at 120 lbs, 20 high leg ups, 30 back ups with 35 lbs, then with 25, 10, 5. 2.5 and 0 lbs.?I mixed the sets up though. Ran 10 Kilometers. Hand bike drop set 20-15-10 2.3 miles in 15 minutes. Three sets of 10 machine curls with 110 lbs. I forgot to say that yesterday I did the ab cable pulldown dropset from 210 lbs sets of 20 all in a row. 10 leg abduction out and in at 170 lbs, 10 leg extension at 200 lbs. 15 minutes of stretching at the end. That’s all I remember.

Tomorrow if I’m not fresh for lifting I’ll spend the whole four hours running and stretching. I’ll be in the gym for four hours a day without fail until the marathon because running doesn’t overtrain you. My asthma has been horrible lately though. I suffered badly the whole time in the gym and I?feel like?it’s been reducing my energy about %30. I sure hope the bike touring cures that. If I ever drink alhocol or smoke anything ever again, well I’m a monkey’s uncle. A true peckerhead.

25Did 2.5 hrs at the gym today. I'm so shot to shit it isn't even funny. I could barely keep my eyes open and could barely stand up or walk without a stagger. It's because I haven't slept for like the last four nights. I got some sleep this afternoon, like four hours or something, but that's not enough, especially since that's about how much sleep I got last ni.. or yesterday afternoon. I had a huge asthma attack on the way to get my car today. It drives soo awesomely now!!! I almost feel like that $4535 I spent on it this time was actually worth it. Oh well that's the first time I've had the transmission replaced in 180,000 miles and 20 years. I'm also not eating enough. I had like one burrito for food yesterday and three burritos nada mas today before going into the gym at 10:30 pm. I feel under fed now but I'm too tired to cook something up so I'm eating a peanut butter sandwich. I also made the mistake of going into the sauna before my workout the last two nights which sucked ALL the energy out of me. It was like kryptonite for superman. I stretched a half hour, then did ab drop set cable pulldown sets of 20 from the top at 200 lbs down to 120 lbs. Did the sauna for like 15 minutes and sweat like a pig, then finished that drop setting. Benched 135 20x, then 10x. Hand biked .85 miles in 10 minutes at like 9-19 watts. One set of ten tricep pushdown at 110 lbs and curl machine at 110 lbs. Stretched for like 15 minutes and then was like "fuck this bs". I don't even feel like I lifted at all. This is what happens to me when I get sucked into a project. But oh well whatever that calendar is fucking awesome! I'll try to pig out tomorrow and hopefully at least to better tomorrow than I did today. K dawg out...
27 I did my four hours today. i didn't go into the gym yesterday because I wanted to get caught up on sleep. I got up at 7:30 but still felt like I could get some extra sleep so I stayed in bed and slept. I felt great today. I'll be good tomorrow too. I barely feel like I worked out at all.

I got a half hour of stretching in, then did two sets of 20 bench press with 135 lbs and six more sets of 10 for 100. Then five sets of 10 decline bench at 135 lbs, 3 sets of 50 calf raises with 125 lbs, 3 sets of leg extension with 250 lbs, 3 sets of sitting leg curls with 175 lbs, 50 oblique standing, 30 standing fly with 10 lbs, 50 shrugs with 45 lbs each side, 2.8 miles of hand bike drop setting 20-15-10 in 15 minutes, 3 sets of machine curls with 110 lbs, ab cable pulldown drop set 20 reps from 210 lbs down to 100 lbs, ran 6.1 miles in 57 minutes. That's all I remember.

I'm jazzed for tomorrow. My arm is healed to be able to swim again. Maybe I'll do that.

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