Here’s the breakdown, modified from a Muscle & Fitness routine, edited for the equipment my gym has and the exercises I like doing:

PHASE 1 – Weeks 1-4
Day 1 – Shoulders & Traps
Overhead Dumbbell Press 4 sets/6-8 reps (last 2 rest pauses)
Widegrip Upright Row 3 sets/6-8 reps
Leaning Lateral Raise 3 sets/6-8 reps + 1 drop set
Bent Over Lateral Raise 3 sets/8-10 reps
Hammer Strength Shoulder Shrug 3 sets/6-8 reps
Dumbbell Shrug 3 sets/6-8reps

Day 2 – Legs
Leg Press 4 sets/6-8 reps
Leg Extension 4 sets/8-10 reps (2 sets toes in; 2 sets toes out) + 1 drop set
Lying Leg Curl 4 sets/8-10 reps + 1 drop set
Adductor 2 sets/8-10 reps SUPERSET with Abductor 2 sets/8-10 reps
Standing Calf Raise 4 sets/8-10 reps
Seated Calf Raise 4 sets/8-10 reps

Day 3 – Back
Wide Grip Bent Row 4 sets/6-8 reps (last 2 rest pauses)
Wide Grip Pull Down 3 sets/6-8 reps + 1 drop set
Wide Grip Seated Row 3 sets/6-8 reps + 1 drop set
Straight Arm Pull Down 3 sets/8-10 reps + 1 drop set

Day 4 – Chest & Abs
Incline Bench 4 sets/6-8 reps (last 2 rest pauses)
Dumbbell Bench 4 sets/6-8 reps + 1 drop set (with 3 sec flex)
Incline Dumbbell Flyes 3 sets/8-10 reps + 1 drop set
Machine Flyes 3 sets/8-10 reps + 1 drop set
Ab Tri Sets: Reverse Crunch + Oblique Crunch + Crunch 3 sets/to failure

Day 5 – Arms
Close Grip Bench Press 4 sets/6-8 reps (last 2 rest pauses)
Tricep Cable Press 4 sets/6-8 reps + 1 drop set
Lying Tricep Extension 4 sets/8-10 reps
EZBar Curl 4 sets/6-8 reps
Incline Dumbbell Curl 4 sets/6-8 reps
Preacher Curls 4 sets/8-10 reps
Wrist Curls 3 sets/8-10 reps
Reverse Wrist Curls 3 sets/8-10 reps

PHASE 2 – Weeks 5-8
Day 1 – Shoulders & Traps
4 SUPERSETS: 1 Arm Leaning Lateral Raise + 1 Arm Overhead Dumbbell Press 12-15 reps
3 SUPERSETS: 1 Arm Cable Lateral Raise + 1 Arm Cable Upright Row 12-15 reps
Reverse Flye 3 sets/12-15 reps
3 SUPERSETS: Smith Machine Behind the Back Shrugs + Hammer Strength Shrugs 12-15 reps

Day 2 – Legs
4 SUPERSETS: Leg Extension (15-20 reps) + Leg Press (12-15 reps)
3 SUPERSETS: 1 Leg Extension (15-20 reps) + 1 Leg Press (12-15 reps)
3 SUPERSETS: Lying Leg Curl (15-20 reps) + Romanian Deadlift (12-15 reps)
4 SUPERSETS: Seated calf raise + Standing Calf (15-20 Reps)

Day 3 – Back
4 SUPERSETS: 1 Arm Lat Pulldown + 1 Arm Bent Over Cable Row (12-15 reps)
4 SUPERSETS: 1 Arm Dumbbell Row (12-15 reps) + 1 Arm Straight Pulldown (15-20 reps)
3 SUPERSETS: Wide Grip Pull Down + Wide Grip Seated Row (15-20 reps)

Day 4 – Chest & Abs
4 SUPERSETS: Incline Dumbbell Flye (15-20 reps) + Incline Press (12-15 reps)
4 SUPERSETS: Flat Bench Dumbbell Flye (15-20 reps) + Flat Bench Press (12-15 reps)
Ab Giant Set: Hanging Leg Raise + Oblique Crunch + Crunch + Machine Crunch (all to failure, except Machine crunch 25-30 reps)

Day 5 – Arms
3 SUPERSETS: 1 Arm Rope Press (15-20 reps) + 1 Arm Dumbbell Close Grip Bench Press (12-15 reps)
3 SUPERSETS: Cable Kickback (15-20 reps) + 1 Arm Lying Tricep Extension (12-15 reps)
4 TRIPLE SETS: Alternating Dumbbell Curl (12-15 reps) + Concentration Curl (15-20 reps) + EZBar Curl (15-20 reps)
3 SUPERSETS: Reverse Wrist Curl (15-20 reps) + Wrist Curls (15-20 reps)

FYI – I just completed Day 1, Week 3, Phase 2. When I started I was at 239lbs.  I just weighed in at 250lbs and still wearing my 32 waist pants.

Coming soon, I’ll post that arm workout that helped me gain 1″ on my biceps!

A few weeks back, at a Bears Dim Sum Gobble here in San Diego, a few of us on the post gobble coffee break were discussing lifting.  My buddy Steve (www.The-Bear-Den.com) and Dave (Pwwrlift) asked me how much I pressed, etc — then discussed amongst themselves.

Turning to me, “Have you ever considered competing in powerlifting?”

Chills!

“Umm….not really.  Umm…huh?”

Okay, so growing up the dumpy haired geek, I never really was sports minded. I like to point it out that the reason I’m not into sports isn’t cuz I’m a fag, it’s cuz I’m a geek.  BIG diff!

So their idea is to train for the 2010 Gay Games. Powerlifting.

I thought about it for days…weeks?
I figured there were a couple things I wanted to do to be being with:

• Bench 300lbs
• Go to a competition
• Get a plan to raise some money for training and getting to meets
• Organize a fundraiser to send my musclebutt to the Games in 2010 Cologne, Germany

So, I recently benched 310.  Went to a competition on Jan 24.  Working on the plans to raise money. So —

I’m going to do it.
I’m going to train for competition powerlifting.

I started a new Category on here “Team Muskle” for my training log and info.  Keep up to date with my training anecdotes here and on LiveJournal

Yeah, y’all know that – well most of ya since you found this blog as a link from my profile from some homo chat someplace.

So there’s a helluva lotta douchebags online.
‘Nuff said?

But please – let’s make this a douchebag free zone.
That is all.

Please return to your normal chatting and remember: Thou Shalt Not Suffer A Douchbag to Chat

• The Exciting news is my hubby of 7 years dumped me like yesterdays coffee grounds.  Monday it was picking out the tile on our pool remodel, Wed he was drunk and ‘wasn’t happy’ (no counselling), Friday he was ‘Get out’.  Stupid me wasn’t on the title — so guess who got financially screwed?  Lovely!
• Dating a Trophy Cub.  Yum!  But the cutest ones are always the most insane, and he followed in kind.
• Travelled 140,000miles  to teach and perform Arabic dance.  9 Countries.  Eat it, bitches!
• Got back onto the working out thing, and cut down 45lbs, and build back 25 of that in muscle (4 sizes smaller in pants!)
• Rebuilt my goals for my 40s and got back to some of the goals I overlooked due to being in a 7 year emotionally abusive relationship with said douchebag in Item #1.
• Oh, found out over the course the rest of the year that said douchebag was also cheating on me when I was out of town.  Trust? What’s that!  What a f*ckin douchebag.

So as 2009 begins, I have new goals – I’m training for competition powerlifting. I’m back to 245 and a 32″ waist, 18″ biceps and big hairy tanned tattooed bod.  Loving life!  LOVING Being single even though I’ve dated one guy since bein single – and no, not alot of NSA sex – just having a good time!  Maybe someone will come along. I have my friends, good friends, and I get to travel worldwide.

And shopping for a condo.

It’s a beautiful beginning.

Good freakin riddance 2008!

Our culture moves forward based on who we vote into office.

Okay, so our choices in president often represent a change or want of change or even a desire for status quo – a reflection of our personal hopes.  And of course we return the favor.

With Bush, we had the rise of the idiots.  Vaulting the literally monkey faced brain dead to iconic status.

And now – in the hopes of ‘change’ we vote for our first African American prez. WooHoo!  For many people, it wasn’t the color it was the words. For some, it was the color, not the words. For a few, it was voting against the existing regime.

It’s been an interesting few years of jamming politics down our throats.

A few realizations unfolded during the campaign which sort of bothered me, one of which that he said, on teevee, during the debates,  that he was against gay marriage.

blah blah blha blah blah…WHAT?  Okay, so he’s not in support of my rights.  Wait, he said something about it being on the state level…well, I guess that’s…wait..>WHAT?  Um…duh.

And then of course Prop 8 passes- a feather in the cap for the fascists.

hmmm

and now Obama invites Rick Warren to be throwing out the god ball at his coronation.

Okay, I’m pissed – again.

WHY DO WE SIT AROUND AND PUT UP WITH THIS!?

Obama has said blah blah blah We need to recognize there are differing viewpoints…blah blah blah.  Well then, as somone on another blog pointed out, why isn’t someone from the KKK at his coronation…mmmm?

Double-freakin-standards

It’s still okay to poop on the homos.

I’m sorry. I’ m not intolerant.  I refuse intolerance.  I just got called a ‘queer’ in my own apartment building.  The guy is Persian.

I ask him, “so, people must call you a terrorist”.
“Yeah”
“Do you like that?”
“Not really”
“Well, I don’t like getting called a queer”
>Shock and amazement!<

So where am I rambling with this one.

xtians like to wax on and on about how they love homos…they LOVE the homo but hate the sin.  So it’s okay to *be* a  homo…as long as you don’t practice sodomy.  Find jesus!  And stupid people eat this up.  Harumph

All this while violence against homos is on the rise.

It is seeming to me that Intolerance is now the style for 2009 and probably at least the next 4 years. We need to embrace and honor those who disagree with our rights to life and libert, try to imprison us, kill us, maim us, legislate against us.

Well, then…I’m liking this now.  We don’t have to smile and love  people for hating us. We don’t have to be tolerant anymore, because those who are intolerant towards us are revered by the guy we  helped put into office. Okay, so I’m also pissed we were duped, k?

So next protest people, I won’t be surprised if it turns into a real riot. It would be nice. I’m  not inciting one, or calling for one. The destruction would be tragic.  hmm…but when WAS the last time our voices were actually heard…?

“and for all of those who want to believe all things are possible…here’s your answer…unless you’re a homo”

It’s been a long time coming.  I put these goals on hold while I dated Shamu for 7 years, but since being free of his evil clutches I have been able to get back to the gym with fervor!

12/26/08 - 18" Biceps after an Arm Day

And OH what Fervor!

Last summer I started a 10 week program from Muscle & Fitness that gave me nearly a full inch on my biceps.  After a short break of my trip to Europe, then of course the subsequent jet lag…and then the flu…oh, and then the first day back at the gym and I throw my back out.  WELL – after getting on this new program (Red, White & Huge c/o M&F again), I’ve been doing very well building some serious muscle.  I’ve slimmed the waist back down – can fit into the 32″ waist pants again!

Oh, but here’s the festive thing: 18″ Biceps
I did it.

Course, I’m measuring after an arm day when I’m still pumped, but I’ve always done that. So, it’s a valid metric if I do it at the same time all the time, yes?

The fact is I got my biceps bigger than I’ve ever had them.

…it feels good.  it feels real good.

Vain? Sure
Narcissistic? Definitely
Feels Good? Hell Yeah
Gets me dates?  We’ll see. 

Psycho Freak

Ooh, okay so this is a delicious one to have for our lovely holiday season.

So, it’s no secret that we socialize online.  It’s not secret that we put pics up, but we’re real people in real life.  It’s no secret we’re on a number of different sites for a number of different…*ahem*…reasons.

Well, awhile back this guy on Bear411 chats me up.  Okay, I’m not a looksist…but physical attraction is part of the formula and hunney we were NOT going to look into this recipe. Nope.  But I’m a nice guy so I respond kindly.  Repeatedly.  And Repeatedly.

THEN he starts making sexual comments.  Now — once again, not trying to be looksist but the comment of “If you were the last man on earth I’d turn straight” was starting to come into my head. I mean, I’m sure his mother has told him he’s a nice attractive  guy but I’m pretty sure it’s stopped there.

Now, being rejected myself regularly and firmly – often rudely – I know I don’t want to do that to anyone.  My usual response is, “I’m sorry, I don’t think we have a connection here”.  Most guys get that hint.

Beware!

This one doesn’t – he starts flaming me!  LOL

Now of course this is pointless since we’re on Bear411 and the only two people who know he went on his tirade was he and I, and now you.  Okay, we’ll just chalk it up to some poor guy being overworked and undermedicated, Next contestant please!

Time goes by and he chats me up again.  Hmmm  What’s up with that?  I thank him kindly for the compliment but leave it at that.  Then a time later he does it AGAIN.  I’m starting to just delete his comments.  I mean, I just really didn’t want to go there.

Well, finally he did it this week.  Xmas week and all.  I msg’d him back that I was flattered but he was quite rude to me awhile back and I would rather not hear from him.  Then of course, since I’ve already been flamed by him – I blocked him.

Uh oh…Apparently I never read the rule book on psycho freaks: never do that to a psycho. This ‘gentleman’ has now been msg’ing me on several of the…umm….services I’m using with lines like, “You’re an asshole”

And the lovely part is that he lives here in San Diego and has mentioned he’s seen me out.  EEEEK!  So,  now I have this little troll stalking me online, let’s see what’s going to happen in real time!  Do they actually get violent?  I mean, this guy is far from stablerationalsane.

Thank you and Merry Christmas!

I’ll update a bunch of anecdotes about our trip…it was SO much fun:

• Chicago, IL for a day to Visit with Christina & Audrey of Blue Lotus Tribe in a day at the Field Museum
• Brussels, Belgium for some sightseeing, work for me, waffles, tours and snow
• High Speed train to Gare du Nord, Paris – then on to Romorantin, France
• Visit with my friend Anne in Romorantin, good food, good friends in a small village in France
• Back to Paris for sightseeing, some work and LOTS more sightseeing!

I’ve posted some of my pics on Flickr – I’ll update them shortly with Scotty’s pics when we exchange them.

Okay, enuf for now.  French keyboards are too different for me…ack!