http://www2.tbo.com/content/2011/jan/04/041914/power-balance-admits-no-science-behind-wristbands/

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  

The first attempt to get my thought across with GPS in the Twitter applications I have on my Blackberry. Twitter for Blackberry and Ubertwitter. I went with Ubertwitter and my twitter account Curtis Matthews Twiiter accountIt allowed me to take a picture and post a note less than 140 characters.
I remember the application asking me during the initial setup about which GPS option I wanted, I want with cell towers the first and default choice. I am trying to save the draft now but the GPS did not work the first time.
Ok now the second attempt did not but when I got into my car it let me post. Its now 9:10am in front of LA Fitness. I will add my picture I took of the front when I first came in.

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.

I am using the WordPress application on my Blackberry and so far today 2/17/10 almost everything was done with this app. Besides the video of lunch on one of my food days everything was easy.

The lunch video could not upload with the WordPress application in my Blackberry Bold 9700. I had to send to Youtube then download back to my 9700 as a MP4 then upload with the word press application.

Then the format which the days a shown on the bottom of my Blog seem to be a little busy with all the days listed on the bottom. I thought I would be able to file under specific pages and the only way to view the daily pages was to go to the main page of workouts or food to see the daily logs.

I will use this time to reflect and rest my body and joints. My knees and forearms have been sore for over 3 months now. I must have ripped something in my forearms and its hard for me to grip things or hold on to the dumbbells. My knees are stressed from the heavy weights I use or old age. My training has to be adjusted for my continued progress without injuring myself anymore. I don’t see myself progressing in my endeavor.

I think for the next week I will do a new workout routine. The exercises are broken up into groups and done without rest between sets. I will do one set of the first exercise in the group then moving immediately to the next exercise in that group. I will do 3 sets of each exercise in each group. The whole workout should not go beyond 45 minutes or I am moving to slow between exercises. I will do this workout until the beginning of January and evaluate my progress and my body before training heavy again. I also will be drastically changing my diet in the new year so to lose my holiday fat.

Extended PHA training

Group 1
Leg press, seated dumbbell press, crunches, pull downs

Group 2
Curls, leg lifts, press downs, seated calf presses

Group 3
Leg extensions, cable rows, leg curls, peck dec

Group 4
Incline dumbbell presses, calf raises, dumbbell shrugs, hyper extensions

Waiting for the bridge

Miami

My Mountain bike

my hand

me

Andy

Causeway was a little ruff for me. I was not in great bike riding shape.
When we got to the bike shop on the beach there was about 60 bikers already waiting. The turn was good, South Beach was hosting the Art Basel weekend and Lance Armstrong is a sponsor.
I had a good time and a good workout this night. I should have won the Poker Run but at the end people were cheating and adding fake initials on the playing cards. The organizer initiated the playing cards to eliminate cheating but at the last stop they forgot to initial the cards.

Thursday 12/3 is a Loose Cannons in poker run format that starts at Keirin on the Beach, includes stops to pick up playing cards at four bars, and then finishes at The News to compare card hands. The person with the strongest (or most marvelous) hand wins. This event is less of a race and more of a opportunity for hooting and hollering.

Friday 12/4 marks the opening of a Lance Armstrong-themed exhibition at a Gallery. And then Bicycle Film Festival starts on 12/10.

But first things first. Let’s demonstrate our poker prowess by meeting at Andalusia & Galiano at 8:45pm on Thursday 12/3, then riding out to the race start. I have not ridden in months and it is very windy today but my friends promised not leave me behind.

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