Well, I had back pain last night. So, I took a muscle relaxer. Then, I still tried to go to the gym. HA! I felt so weak. I normally use 175lbs as a working set on the bench press and I could barely get it one time. I didn't even have a spotter because I typically do six without concern. I felt like I was going to have to roll it onto the floor. I powered through my workout with lighter weight. I don't want to miss a day.

Tonight is back and biceps. My back is still sore. Oddly, it is right between my shoulder blades. It hurts mainly when I breathe. I may have to use lighter weight tonight... but I won't miss it.

Are sunflower seeds good or bad for you if you're on a diet?

Geezus ****, man. Take a break and heal up. You're not doing your body any favors by pushing it to its breaking point. Then you really WILL have to miss some workouts, and probably a lot more than you would if you just took a week off now and watched your diet carefully.

Depends on 1) are they raw, unsalted, unroasted? and 2) how many did you eat?

Got up this morning. Did 5 sets of 5 on bench at working weight (185) then 3 sets of 15 pullups. Then did this circuit I've been loving:
5 sets of:
Dumb bell press
Extended lunge with dumb bells overhead
Single leg dumb bell dead lift
Do 1 of each
Then 2 of each
Then 3 of each
Then 4 of each
Then 5 of each

Rest a minute after building up to the 5, then repeat. 5 sets.

This afternoon:
Went back to the gym this afternoon and did a spin class with my wife. I haven't done a spin class in over a year, and I'm lucky I didn't puke. I always push too hard at the beginning.

They're good for you. Although, Id reccommend raw sunflower seeds (plain) unsalted.

Generally speaking sunflower seeds are pretty high in fat. But they contain high contents of both polysaturated and monosaturated fats which are the good fats. These fats play an integral role of keeping the so-called "good" cholesterol at high levels in your body, while keeping the "bad" cholesterol at low levels in your body.

Sunflower seeds are also rich in vitamin E, they contain linoleic acid, amino acids, and all kinds of minerals. The minerals in the seeds with the highest nutrition content are calcium, magnesium, zinc, and potassium.

These vitamins and minerals play vital roles in the body. Vitamin E is used to neutralize free radicals in the body which has the potential to damage cell membranes and brain cells. Amino acids are used as the building blocks for proteins which your body needs to either rebuild, repair or maintain lean body tissue.

Eating sunflower seeds can relieve depression. There is a neurotransmitter in the body known as "serotonin". When the body does not have enough serotonin, anxiety and depression levels are increased. Intake of sunflower seeds can help aid this problem since there are amino acids in sunflower seeds. One of the amino acids in sunflower seeds that plays a role in the production of serotonin is tryptophan. When the body has a sufficient amount of trptophan it then has the ability to produce serotonin. Serotonin is known for its calming effect it has on the nerves, thus, relieving tension throughout the body.

Sunflower seeds contain a mineral known as "selenium". Which helps protect your body cells from being damaged. They also contain "copper" which helps your body transport oxygen to red blood cells. They also contain "iron" which also helps play a similar role as copper. They also contain "folate" which helps in the growth and reproduction of cells such as DNA and RNA.

Here is list of the health benefits for the minerals such as calcium, magnesium, zinc, and potassium. good info in case you or others would like to know.

Calcium-essential for keeping the bones strong and healthy. Also helps aid in muscle contraction which allows organs such as the heart to function better.

Magnesium-helps maintain a healthy heart by stablizing the rhythm of the heart and preventing blood clotting.

Potassium-helps ensure proper water balance in the body. It regulates the levels of fluids in the body. Assists in metabolism by extracting the energy out of nutrients such as fats, proteins and carbs.

Zinc-serves as an important role in helping the body recover from injuries and it also fights off infections as well.

I am 35. I have no time to lose. Plus, I admit, I am worried that if I take time off, I will get lazy.

I love the way working out makes me feel. I love the increase mobililty and the fact that my vertical has gone up a couple inches. I could always jump up on to the kitchen table flat footed, now I can clear it from a stand still.

I have always talked about really working out and getting in great shape... I am just sick of talking. If I don't get where I want to go in the next year, I feel like it will be too late.

Ate well today and did 30 minutes on the bike - it's a start.

Bullshit. You're like 6 years older than me. If one week off to heal your body is going to make you lazy, you have far more problems than just some pain and extra fat.

We all love that feeling. Not working out doesn't make you feel as good. You can't feel your body getting stronger when you rest. That doesn't mean it's not good for you.

http://fitnessblackbook.com/muscle-b...er-it-becomes/

All of the info is good and true. You still have to watch your portions, though.

Got back in the gym today after a week off. Felt great. Definitely came back stronger. I was overtraining for sure.

Did a Body Pump class with the wife this Saturday. It was okay. Only thing that got sore were my biceps, though. I went super light on the weight since it was my first time, and I didn't know what to expect. I could definitely get a good workout in the class if I committed to it and got familiar enough with the routine to really start tweaking the weight I use for the different exercises.

I might do a class once a week or once every couple of weeks for a changeup. I think I prefer doing my own thing and listening to my music, though.

Went the the mountain on Wednesday and shredded... took Thursday- Sat off... wento the mountain on Saturday and tore it up... took today off... going to the mountain tomorrow... :D

18 holes at level 10 on the treadmill, lifted weights for 30 minutes, and 60 minutes on the elliptical.

Ate well today.

I had a pretty gruelling leg workout today.

Sweated like an animal. Here's what I did:

Started off w/Leg Presses, did 3 different exercises for this. Im trying bringout my legs by targeting the vastus lateralis, and vastus medialis muscles.

1st leg press exercise: feet shoulder width apart toes placed straight..3 sets of 15 reps, 3 plates on each side

2nd leg press exercise: again feet shoulder width apart, but this time toes pointed outward...3 sets of 15 reps, 3 plates on each side

3rd leg press exercise: once again feet shoulder width apart, but now toes pointed inward...3 sets of 15 reps, 3 plates on each side

Lunges w/dumbells 30lbs in each hand..Did 3 sets of 20 reps per each leg

One legged-Hamstring Curls w/ cable...Did 3 sets of 12 reps per each leg

Calf Raises w/ Barbell 155lbs total...Did 3 sets of 20 reps

*Also trained my core today. Did ab crunches w/ universal machine, not exactly sure what the exercise is called, but I can describe the motion of the movement itself. The movement was in a scissor like form. Anyway, did 3 sets of 30 reps..60lbs

Did sidetwists w/medicine ball 2 sets of 30, 4lbs

Leg raises, 3 sets of 25 reps

Also did my cardio earlier this morning...went for a 1 hour walk, 6km

I ate a very nice meal when I came back from the gym. Had 8oz chicken breast roasted, 1 cup of broccolli, and 2 cups of salad w/ olive oil and apple cider vinegar, plus green tea and water. Feel pretty good. The training was intense but I feel pretty relaxed now.