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I would only drink a serving of protein if food was not available and food is always around me. The last time I used creatine the bottle lasted for almost a year. I don’t know why I never got into all those different supplements maybe because I did not see any use in them if you ate enough food.

I have been drinking more water lately and because of the higher water intake I loss ten pounds. I usually weigh 205lbs now I am at 195lbs.

I am not happy with that because I see these guys on UFC fighting at 175lbs and they are the same height as me but in a lot better shape.
So I am now going to substitute some of my meals for supplements, instead of sandwiches I will drink a protein drink and I will start drinking a protein drink before and after my workouts. Which protein drink I will drink? I am think I will try the advice on Bodybuilding.com for my choice.

Today was the first day I tried it out. I entered each set of each exercise after the set with the reps, weight used and a description of the exercise equipment used.

Below is a sample of what I get from Handy Logs. I copied this information using the Bolt browser and pasted the info into the WordPress application on my Blackberry.

New entry First Previous 8 to 22 of 22 Date & Time Exercise Sets Reps Weight (lb) 04-23-10 07.06 Tricep Pressdown 3 11 110.00 Detail 04-23-10 07.03 Arm Curl 3 11 130.00 Detail 04-23-10 06.54 Incline Press 3 11 160.00 Detail 04-23-10 06.52 Incline Press 2 11 140.00 Detail 04-23-10 06.51 Incline Press 1 11 120.00 Detail 04-23-10 06.49 Incline Press 5 7 135.00 Detail 04-23-10 06.46 Incline Press 4 7 120.00 Detail 04-23-10 06.43 Incline Press 3 7 95.00 Detail 04-23-10 06.42 Incline Press 2 7 70.00 Detail 04-23-10 06.38 Chest Press 3 10 150.00 Detail 04-23-10 06.34 Chest Press 1 11 110.00 Detail 04-23-10 06.34 Chest Press 2 11 130.00 Detail 04-23-10 06.29 Chest Press 4 7 140.00 Detail 04-23-10 06.28 Chest Press 3 7 115.00 Detail 04-23-10 06.26 Chest Press 2 7 70.00 Detail  

I started to make 2 pages a day for the day’s food intake and workouts. It was not hard to do these post but somthing did not make sense with the format.

While I continued to make two pages for each day I saw on the Blog it placed the pages on the bottom of the Blog under the headings (my daily eating habits) or (my daily workouts). I did not want that formating, logging one after another on the bottom like that would make a very long footer with days of workouts and eating habits. What I wanted was every days diet and workout to be listed only under the corresponding pages only with the heading, (my daily eating habits) or (my daily workouts. I want that you have to click on the page About and on that page you see the links to my daily diet and workouts.

My web guy said each daily log should be one page for each category and just add to that page the daily logs. So yesterday I started to copy the daily pages into their categories and it did look a lot better but I am want to try some other things.

One of the main things I do not like is when I want to add to the post it becomes very difficult to do from my Blackberry Bold 9700 now using the WordPress application. I have to scroll way to much to add more daily deatails because of the amount of preivous logs and the pictures html. I need a easy way to add the daily logs of workout and diet on the Blackberry.

Until I can figure out a better way to do my posts I will not continue to do my daily logs with the WordPress application on my Blackberry Bold 9700. I have done the last 2 weeks in February and edit it on one page like my web guy told me too.

writing my post while doing cardio

Today is the Super Bowl, I live in South Florida so everything is about the Super Bowl around town. I did not attend any of the parties around town but I will be watching the bowl game and rooting for the New Orleans Saints.
The Saints are the underdog and never won a Super Bowl. This is their time to win. The city of New Orleans needs this boost for the city. They have had hard times in the last few years.
The New Orleans Saints fans are out numbering the Colts fans in South Florida at least 5 to 1. So the Saints have the support of their fans here in South Florida.
I am in the gym now writing this post and after I will go to work till 4pm. Then after work I will go over my uncle’s house which is a few mile away from the newly named Sun Life Stadium where the Super Bowl will be held. I will get that imaginary feeling of being at the bowl game.

What I did is a three day split, meaning I worked out on the first day.
Chest shoulders and triceps. The reason is that when you do chest you encompass your shoulders and triceps. So they are already warm up so I worked these body parts together.
For chest I did flat bench press 3 sets of 10 reps. I would try to increase the weight with every set so the last set is very difficult to do the 10 reps. Next I would do incline bench press this works the top part of my chest. I did the same 3 sets of 10 reps. The last exercise I did for my chest would be flat bench dumbbell flys this is done by grabbing two dumbbells and getting a could stretch at the bottom and when you bring them up to the top squeeze at the top your chest to pump blood into them.
Now my shoulder workout I did behind the neck military presses. Do 4 sets of 10 reps increasing the weight as much every set.
After I would do cable push downs for my triceps.

I am more advanced now these days so I do a lot more exercises now for shoulders triceps and chest, but for you stick with this routine for a few weeks to get your body used to lifting weights. Don’t rush it take your time doing every rep slowly. Balance and form is the most important thing now so you won’t hurt yourself.

The second day or the next time you go to the gym do back and biceps. When you do a back work out you use your biceps so they are already warm up.

If you have a lat pull down machine do 3 sets of 10 pull downs in front bring the bar down close to the top of you chest. This works the width of your back or the lats giving you th V look. My next back exercise I would do bent over barbell rows. The bent over barbell rows can be substituted with a cable row machine if you have one or the other in your gym. This exercise is for the thickness in you back. The safer of the 2 exercises is the cable rows. Do the same 3 set of 10 reps. The last back exercise is upright rows, this works out your traps and upper back as well. You can use a straight barbell or a ez curl bar for this. When doing the exercise bring the bar high to nose level squeezing your traps at the top of the exercise. I guess you noticed most everything is 3 sets of each exercise doing 10 reps. These are the basics latter on you will add or decrease reps depending on the exercise and what you are trying to achieve. Every exercise is the same increase the weight as much as you can every set
The biceps work out should be started with a straight bar barbell curl or a ez curl bar. Do standing 3 sets of 10 reps. Then the last exercise for that day is dumbbell curls do these alternating on arm at a time and when at the top squeeze the blood into your biceps for the pump.

The next day is leg day if you have a smith machine do squats on that it is safer because it has the rails to help guide you and you can set up stoppers in case you fall. Even safer would be leg press machine to do the exercise. The next leg exercise will be leg extensions. These first 2 exercises work the front part of your legs the quads. The next leg exercise for you legs would be leg curls. This works out the back part of your legs or hamstrings. Do your calves the same day as your legs, standing calves raises and seated calves raises.

Do your abs every other workout. So this workout that I am giving you is called a 3 day split meaning you can do this every 3 days rest a day and start the 3 days routine again. You can also train one day skip a day do the next day of the routine and so on. The basic thing you want to do is try and do at least the whole routine every 5 days or 7 days which ever you can fit it in.

I am sorry if this confusing you, I am trying to figure out how to explain this to you in easy terms and expecting you to know how to do the exercises that I am talking about.

First day: chest, shoulders and triceps
Chest
3×10 flat bench
3×10 incline bench
3×10 flat bench dumbbell fly
Shoulders
4×10 military presses
Triceps
3×10 triceps push downs

Second day: back and biceps
Back
3×10 Lat pull downs in front
3×10 barbell or cable rows
3×10 upright rows
Biceps
3×10 standing barbell or ez curl bar curls
3×10 alternating standing dumbbell curls

Third day: legs
3×10 smith machine squats or leg press
3×10 leg extensions
3×10 leg curls
3×10 standing calves raises
3×10 seated calves raises.

Do an ab workout every other workout day.

Find the best exercises for the different body parts on Bodybuilding.com