Amilcar Herrera

I got this video e-mailed to me from a friend and it is tough stuff for Obama, I could not vote for him no matter what. I’m not going to elaborate becuase I rather you see the video. Here it is:

I cannot believe this guy got so far… Is he anti-American??
We all need to vote this year and keep praying!!

Amilcar

I have started my triathlon training. 2 weeks ago or so I started focusing on cardio and I left lifting weights alone for a while. I still lift weights but I do much, much less. After I build my cardio to a good comfortable level, I’ll go back to doing some weight lifting and combining that with biking, running and swimming - the same type of training that I followed last year.

This is what I did yesterday. It was not too bad considering that I have not done much biking for a while. (I would consider this a small brick workout)

• I had 1 scoop of BSN no xplode with 8 oz of water before I went out.
• 14 mile bike ride in 46  minutes. (not too bad. Last time I went biking was about 2 weeks ago and I had done 12 miles in about 40 minutes in a Saturday and then I did 22.3 miles the following day -on Sunday-. I did the 22.3 miles with my brother-in-law and a friend so I had some motivation to go faster…)
• After the 14 mile bike I did a 2 mile run in about 17 minutes. I was not going to fast but again, I have just started to build my cardio.

Total workout time: 1 hour and 3 minutes. I’ll keep pushing myself to get up to abour 1 hout and 20 minute of cardio workout… I know the trick to push my legs for the bike and to push my running up a bit before triathlon races.

I have signed up for 2 triathlon races. One in the middle of July (sprint triathlon) and one in the middle of August (long triathlon). I’ll keep training so I can do well. (I do it for fun but it would be nice to win a first place, eh?) Last year I got a second place on my age group and I only did 1 triathlon. Right now, I have enough time to train well but I need to work on my swimming - it has been a long time since I did any swimming.

 Amilcar Herrera
Here is my video from last year’s race:

I started this morning with 1 scoop of BSN NO xplode in 6 oz of water about 30 minutes before starting.

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.0mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (5 sets of 165 X 5)
• Bench Press (5 sets of 135 X 5)
• Barbell Row (5 sets of 75 X 5)
• Tricep Extension (5 sets of 70 X 7)

This workout was exactly the same as last Friday’s. My total workout time was 40 minutes including the warm up and running. I might add more exercises in a few weeks until I get to about 1 hour of non-stop exercise. This helps me build endurance for the triathlons. I was going to add some pull ups, chin ups and puhs ups today but I just did not feel strong enough. I need to build my base better first.

Have a great day!

Amilcar

Today I started with my basic workout. It’s my basic workout becuase I have found that these exercises help me build quality muscle and I gain good strenght and endurance. I also use it in preparation for the triathlons that I’ll be doing this summer. Right now, I’m planning on doing 2 but I might add a third one… I’m not sure yet. 

First, I started with 1 scoop of BSN NO xplode this morning with 6 oz of water about 20 minutes before starting.

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.0mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (5 sets of 165 X 5)
• Bench Press (5 sets of 135 X 5)
• Barbell Row (5 sets of 75 X 5)
• Tricep Extension (5 sets of 70 X 7)

I’ll be adding some pull ups, chin ups and some push ups next time around (on Monday). My total workout time was 40 minutes including the warm up and running. I might add more exercises in another month or so until I get to about 1 hour of non-stop exercise. This helps me build endurance for the triathlons. On my first triathlon (last year) I got 2nd place on my age group and I got 15th out of 220 competitors, not too bad.

After my exercises I had 1 serving of Dymatize protein powder (1 scoop with 8 oz of 1% milk & 1 teaspoon of “colon pure” - fiber-). About 45 minutes later, I had my vitamins.

Keep on training and have a blessed day

 Amilcar

I continue to workout but I just haven’t had the time to post anything.

I just find it funny that I get a lot of spammers that try to leave comments. The bad thing is, I would allow some comments from people that find some of the information useful but these people are just plain spammers, trying to build their links from this little blog site, etc, etc.

I have a suggestion for them: stop spamming because your posts will not get through or they will be deleted anyway. Even though I am not posting much information lately, I still monitor this blog.

And here is a picture of my “big arm” hehehe

Have a great day! Amilcar

There is a lot of stuff going on with ebay right now since they’re planning on making some changes…

Check this forum (from ebay): Link

If that is taken off, you can go to ebay’s Front Porch and you’ll find all kinds of talk about boycotting ebay from February 18, to February 25, 2008.  (Buyers and seller are going on STRIKE). Or check this link too.

There are a lot of scams inside ebay and I have had problems with about 10% to 15% of all transactions, mostly when I was selling stuff. I did buy some junk too but that was not to expensive so I left it alone… I have had great experiences too so don’t get me wrong… So I only use ebay to get some items or to get rid of some of the stuff I don’t need.

Would you be boycotting? ebay is truly a money making machine… their fees are way too high for what they offer. It might be time to look at other auction sites… (ubid, overstock, ioffer, onlineauction, blujay, ecrater, etc…) or even looking at some stores with ecommerce…

One of the changes is that seller cannot leave negative feedback to buyers… what if the buyer never paid? (it has happened to me a few times actually…) So maybe it’s time to buy from stores and from other auction sites..

Good Luck!

Amilcar

Here is today’s cool workout: (my triceps were still sore when I started)

I had my 1 spoon of BSN NO Xplode with 6 oz of water about 30 minutes before I started.

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)

Here is my arm workout: ARM supersets (1 set of curls then 1 set of tricep extension with no rest in between – that’s 1 superset)

• Preacher Dumbbell Curl – One arm – alternating (20X8, 20X8 )
• Barbell Curl (45X8 )
• Barbell Curl (50X8, 50X8 )
• Seated Dumbbell Tricep Extension (20X8, 20X8, 20X8, 20X8, 20X8 ). I felt I could add at least 5 more lbs.

Here is the rest of my workout:
• ABS workout (1 set of 15 reps each)
o Reverse Crunch
o Knees to side crunch
o Butterfly Crunch
o Crossover Crunch
o V-Up o Crunch
• Olympic Squats (155X8, 155X8, 155X8 )
• Bench Press (3 sets of 125X8 )
• Chin Ups (3 sets of 8 reps)
• Seated Dumbbell Press (2 sets of 40X8 )
• Standing Calf Raises (145X10, 125X10 )

My triceps were tight and sore when I finished my workout… 

Have a great day!

Amilcar

Here is my workout from yesterday (Wednesday):
(I had my 1 scoop of BNS NO xplode half an hour before I started)
- I measured by arms and they seemed to have grown already. I measured around my bicep (flexed) 13.50″ (.25″ growth since last time I checked)

Here is the short workout:

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• NO ABS workout this time (but I’ll do them tomorrow) 

Here is my arm workout:

• Standing Barbell Curl (45X8, 50X8, 55X8, 55X8, 55X8). I added more weight from last time and I even added more weight on the last 3 sets. It felt good. 
• Lying Bar Tricep Extension (45X8, 50X8, 55X8, 55X8, 55X8). I added more weight from last time and I also added more weight on the last 3 sets. It felt good too. 

But becuase it felt all good, my biceps were sore yesterday (Wednesday) and my triceps are sore today (Thursday).. Tomorrow I’ll workout again and we’ll see how well I do.

Amilcar

My triceps are sore from yesterday’s workout. I didn’t think that I pushed myself too much but I guess I used some muscles that I’m not used to using regularly. I know I’ll be able to make by arms bigger.

My current measurement around my arms is: 13.25″ and my goal is 14″ (we’ll see if I can make it happen)
My waist is 29″ but it had been as low as 28.5″ so just for kicks, maybe I can have my arms to be half the size of my waist?? (That’s a tough challenge so we’ll see)

I had been working out for the last couple of weeks but I just did not have the time to log anything in.

Here is my workout from yesterday (Wednesday):
(I had my 1 scoop of BNS NO xplode half an hour before I started)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch

• Here is my arm workout:
• Standing Barbell Curl (35X8, 40X8, 40X8, 45X8, 45X8). I was “testing” the weight and I guess I can go to 45 lbs on all sets.
• Lying Bar Tricep Extension (35X8, 40X8, 40X8, 45X8, 45X8). Same here, I was “testing” to see how much weight I can do and I can go to 45 lbs on all sets. This is waht made my triceps sore, I believe..

I had rested on Tuesday and on Monday I did the following: 
(I had my 1 scoop of BSN NO xplode with 6 oz of water about 30 minutes before starting)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (155 X 8, 145X8, 145X8) 
• Bench Press (3 sets of 125 X 8). 
• Chin Ups (3 sets of 8 reps)  
• Seated Dumbell Press (2 sets of 30 X
• Standing Calf Raises (2 sets of 125 X 10)

Then, I did my ARM supersets
- Standing Dumbbell Curls (5 sets of 30X10)
- Seated Dumbbell Tricep Extension (5 sets of 15X10)

It’s been a great week so far and today (Thursday, I rested) but tomorrow I’ll workout…

Have a great day! Keep working out towards your goal and stay healthy!

Amilcar

Here is my workout from this morning:
(I had my 1 scoop of BSN NO xplode this morning with 6 oz of water about 20 minutes before starting)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (1 warm up set of 125 X 5, 4 sets of 165 X 5) 
• Military Press (5 sets of 75 X 5). We’ll see if my upper back gets sore by tomorrow. I felt the stress though…
• Deadlift (5 sets of 155 X 5)
• Pull Ups (3 sets of 5 reps)
• Push Ups (3 sets of 10 reps)
• Chin Ups (3 sets of 5 reps)  
• Dumbell arm curls (3 sets of 15 X 10)

I added a few sets this time compared to my Saturday workout.

Have a great day! Keep working out towards your goal and stay healthy!

Amilcar   God is good …