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Jordanbcool
02-21-2008, 11:48 AM
Hello all. I've decided to start a new journal. I haven't been posting very much for almost a year now but I want to atleast start a new journal so I can better track my progress.

So a little update. I've been slacking off pretty badly the last few months as far as training goes. I've also hit a lot of "bumps" in the road of life that haven't really helped my lifting. However, this past month of the new semester by and large have been going very well as far as my commitment and intensity in the gym. One of the main things that I really slacked off on last semester was diet. As a consequence I've gained quite a bit of fat with a marginal amount of muscle/strength. I've decided to next week start a 3-4 week cut to get myself back from my slobbish state and into a more healthier bodyweight. I also want to use this time to figure out a more accurate estimation of my current 1RM lifts such as dead lifts, bench and squats. A good thing though that has come from last semester was my form in the squat which I've struggled with in the past. I can confidently say that I've been doing/hitting parallel on every squat that I do.

Also this journal is simply for me to record my numbers in. I appreciate criticism and helpful advice but I will probably not be able to return the favor as much as I've done in the past (so please don't take offense).

Jordanbcool
02-21-2008, 12:11 PM
So anyways. I'd like to outline my upcoming PSMF.

Consuming 1000-1200 calories.
Workouts are 3 times a week
Cardio will be HIIT once a week
Supplements will be creatine, fish oil and a multi.
About 200g protein with minimal carbs and fat
Category 2 dieter so two free meals a week

Diet will include..
Egg whites
Protein powder (majority of food)
tuna
Vegetables
Diet soda, water and coffee
Very rarely lean chicken since they don't serve it much

Finally my goal is to lose 15-20lbs and find out my current 1RM.

Jordanbcool
02-25-2008, 06:15 PM
So my first day of my new PSMF. It has been going very well. My diet has been pretty spot on considering I'm getting alot of my food from my school cafeteria.

Diet
3 egg whites (hard boiled)
3 oz tuna (water packed)
1-2 tbsp of fat free ranch
2 big salads, leafy greens, onions, tomatoes etc.
6 scoops nitrean
Diet soda, water, coffee with splenda and light cream

So my diet has been pretty perfect today. Very happy about that.

Workout

DB Bench
85x3
90x2
95x2

Incline bench
145x5
160x5
170x5

Concentration curls
50x5
50x5
50x4

Tricep pulldown
90x6
90x6
90x6

Situps
3x15

Really good workout today. Punished the weight and I'm really glad at my bench because I was worried it would be alot lower. Not far from what I want to be pushing (Two 100lb DB'sx3). Workout was intense the whole time. The only complaint is my right arm tendon was giving me some trouble but I think thats because I haven't maxed out in a while. Good day to start off.

WBBIRL
02-25-2008, 08:21 PM
Good luck man

Jordanbcool
02-26-2008, 11:50 AM
Thanks alot WBB.

Anyways. Today is no activity and sort of a rest day. Tomorrow I'm doing max squat or max dead lift.

Diet
8 oz water packed tuna
2 large salads
Diet soda, coffee (light cream/splenda)
9 egg whites
1-2 TBSP fat free ranch
A dash of fat free cheese

This is my first meal of the day I'll update as it goes on.

Jordanbcool
02-27-2008, 01:34 PM
Today, diet has been great. Had a beer last night but just one so no big deal. Also today after my workout I decided to use a free meal and had a sub, chips and a regular drink. It was pretty good.

Max Squat
185x3
225x2
260x1

SLDL
225x5
285x3
275x3

Calf raises
225x6
275x6
275x6

Leg extensions
100x6
100x6
100x6

Hamstring curls
80x6
80x6
80x6

Hit my goal of 250+ with good form and depth but I'd like to work my way back up to 315. Pretty good workout, max out on dead lift Friday. Looking for 405+ for a 1RM hopefully more.

Keith
02-27-2008, 01:44 PM
Today, diet has been great. Had a beer last night but just one so no big deal.

Max dead or squat I'll post numbers tonight.....

Fat loss is going phenomenal

Good to hear.

Let's see the numbers!

Jordanbcool
02-29-2008, 05:02 PM
Diet has been going well. Probably going to take a free meal tonight after the workout. Tomorrow though I will be breaking my otherwise great progress and be having a night of drinking/fun. I'm excited for it but since alcohol can add up quickly I'm only doing this once a week (but then again might as well have fun, right?). I'm in college and its totally unrealistic for me to expect not to drink atleast once a week.

Anyways. Max deads tonight. Looking for 405+ and I'd like to hit 305 on squats by the end of the semester. I'm sure I can get 275 on squat though soon....gonna keep working on it until I max out again. I'll post later tonight.

Jordanbcool
03-02-2008, 02:09 PM
I have alot to write about I guess. Last night was pretty crazy, got really drunk and went to Mcdonalds lol so I def. dropped the ball on my diet last night. Training was really good though, but I hurt my back doing SLDL's the other day and made it worse yesterday doing regular deadlifts. My lower back just hurts like hell so I want to take it easy on it next week.....probably no deadlifts of any kind. My problem was that I rounded my back a little doing those SLDL's........but next time I'm simply going to wear a belt for pretty much any deadlifting. I don't want to hurt it again.

So my workout went like this....

Deadlifts
315x3
365x2
385x1

Dumbbell rows
100x5
105x5
110x5 PR

Dumbbell shrugs
85'sx6
85'sx6
85'sx6

Shoulder press (DB)
55'sx5
55'sx5
55'sx5

Machine press
120x6
120x6
130x6

Good workout overall but I just need to give my lower back a little break so I don't strain it anymore.....glad though that I got to play with 110 dumbbells, never done that before. Hoping back on the diet today, looking for a good week of workouts.

Jordanbcool
03-03-2008, 10:39 AM
Diet has been predominantly shakes for yesterday and most of today. Been pretty strict and controlled. Also I think I'm going to take a free meal and eat a sub at this new sub-shop on campus that I've never been before. Hopefully that will give me that much more energy to have a good workout later on at night. Should consist of a sub, chips and soft drink. Also going to hit another back workout just because that's what I'm feeling today. Staying away from dead lifts since my lower back is still stiff. Trying to keep using 110 DB's and maybe even trying 115's. Will post numbers later.

Bicster
03-03-2008, 11:14 AM
dude, almost every post has been talking about a cheat meal. this is not a psmf! re-read lyle's book.

Stumprrp
03-03-2008, 11:35 AM
good to see you man

Jordanbcool
03-03-2008, 03:04 PM
dude, almost every post has been talking about a cheat meal. this is not a psmf! re-read lyle's book.

haha I know it seems like that but you get 2 per week if you're category 3. I'm following it for about a month and this week I'm saving my next one for Friday. I think I've been doing pretty good (except Saturday when I got drunk lol). Also, obviously drinking is not apart of the diet but come on, you only live once and there is no way I'm going to be a total square throughout this......I mean what, at worse I hit maintainence Saturday. The world won't come to a halt. Is it perfect or ideal? No, but it'll get the job done. As long as my strength stays the same or improves and I lose a good amount of fat then the diet worked.

Jordanbcool
03-05-2008, 12:49 PM
Same old. Diet is plugging along and I'm really not having any hunger problems past the first few days. I had a killer back workout yesterday. Today should be some cardio or a rest day depending on how busy I am later in the night.

Back workout

DB rows
105x5
110x5
115x5 PR

Rows
135x6
135x6
135x6

Tricep pulldowns
105x6
90x6
90x6

Standing hammer curls
45x6
45x6
45x6

Really good workout. Perfect form on everything except the last set of DB rows I used some body english so I think I will stay there until I can do all five with perfect form. Great workout and I was surprised I could lift 115's.

Jordanbcool
03-13-2008, 12:04 AM
Again, slacking off on the journal! Shame on me. I've had two noticeably good workouts. A back and shoulder one. I need to list the numbers so I can keep accurate progress.

Back

DB rows
105x5
105x5
110x5
110x5
115x5

Rows
135x8
135x8
135x8

Lat pulldowns
100x12
100x10
100x10
90x12

Shrugs
75'sx12
75'sx12
75'sx12

Shoulders

Military press
135x5
135x5
140x5
140x5
145x5 PR

Machine press
100x8
100x8
100x8
100x8

Arm raises
20'sx10
20'sx10
20'sx10

Crunches
A bazillion
20
20

So these two workouts have been very good. I decided to up the sets and just dump the PSMF. Its just not going to happen up here in college considering I'm already almost done a 10lb bag of protein. And I'm sick of having pussy workouts. I want to be strong again. So instead my calories are being ramped up to about maintenance give or take a 100 calories. I've also started to supplement with cardio of various forms or atleast extra physical activity. Yesterday I ran a mile and a half and today I played racquetball for 30 minutes. I'm trying to get myself more athletic, stronger and maybe slightly leaner. Diet is gone yay. Boooo for willpower. Should be doing a leg workout tomorrow and I'm going to try and bust through my previous max.

Jordanbcool
03-13-2008, 12:09 AM
Also, I highly doubt I will do a cycle this fall. I feel I'm simply not big enough nor do I feel I will be able to 100% dedicate myself. I'm not on a cycle now and this semester has been less then perfect so I don't want to waste all that money, risk getting caught and then come out with little muscle gain. So, yea these are just my thoughts as of recently. If I were living back home and going to community college and if I were 10-15lbs bigger I would probably run a cycle but I'm not so its looking very doubtful.

Jordanbcool
03-24-2008, 03:28 PM
Chest

Incline bench
135x5
165x5
165x5
185x5
185x5

Decline bench
135x10
135x10
155x10

Cable flys
35'sx10
35'sx10
35'sx10

Tricep pull downs
75x10
75x10
75x10

Pushups
3x10

Good workout. I got a good pump and finished in a little under an hour. Still eating to maintain right now. Legs for tomorrow.

Jordanbcool
03-25-2008, 03:57 PM
Workout-Legs

Max Squat
225x3
245x2
275x1
295x1- miss

Calf raises
275x12
275x12
275x12

Leg press
4ppsx8
4ppsx8
4ppsx8

Leg extension
140x8
120x10
120x10

Hamstring curls
80x10
80x10
80x10

Good workout, Squat depth is good and I'm coming close to my old numbers. I'd like to put up over 300 the next time I max out which I should be able to do unless I slack off. Diet is still set around 3k with about 100g fat, 250+ carbs, and about 240 protein. So far the week has been good. I haven't done any cardio yet but I should do some tomorrow.

thewicked
03-25-2008, 04:00 PM
way to be a disciplined workhorse! Talk about motivating! Your progress and self motivation is awesome bro!

Jordanbcool
03-28-2008, 01:01 AM
Shoulder workout

Military press
135x5
140x5
140x5
145x5
145x5

Machine press
120x8
110x8
100x8
90x8

Front raises
45x10
45x10
45x10

DB Shrugs
70'sx12
70'sx12
70'sx12

Great workout. Really hard. I've been doing very well this week. Tomorrow is a back workout. Diet is set at 3k still.

Jordanbcool
04-02-2008, 06:51 PM
I had two good workouts so far this week....I did a back workout last week but I can't recall the numbers so there isn't any point in writing down wrong numbers.

Chest (yesterday)

Bench
155x5
175x5
185x5
195x5
205x2
225xMiss

Incline bench
135x8
135x8
155x8
160x8

Flys
60x10
60x10
60x10

Tricep pulldown
80x12
80x12
80x12

Back workout

DB rows
110x5
110x5
115x5
115x5
120x4 PR

Lat pulldown (machine)
150x8
160x8
170x8
200x8

Cable rows
120x10
120x10
120x10

Preacher curls
65x8
55x10
55x10

Great workouts. I've been making good progress in only a few weeks since I've actually started training like I should. Diet has been pretty consistent around 3k which is what I want to keep it at. Cardio is the only thing I've been slacking off on but its all good since I'm not really trying to lose weight. I will update tomorrow...

Jordanbcool
04-07-2008, 08:35 AM
haven't updated in a while on account of sloth. This past week overall went well but I became ill towards the end of it with a really nasty cold. Its still lingering in me but I'm just going to take a nap and either do chest or legs today. Also I really want to start doing some more cardio since I have a very important event coming up in 3 weeks and want to get in better shape for the summer. I'm feeling either a jog or simply doing some sprints to start off. Diet is still around 3k but I still need to clean it up a bit more since its not totally what I would like. Look for an update in the afternoon.

-jordan

Jordanbcool
04-10-2008, 02:06 PM
Last night I had a chest workout.....

Bench
155x5
165x5
185x5
195x5
205x3

Incline
135x8
155x8
155x8
165x8

Decline
135x10
145x10
145x10

Pushups
3x12

I got an extra rep in there for 205 on bench and I probably could get all 5 in a week or two. Tonight should be back or something. Not 100% sure.

Jordanbcool
04-15-2008, 08:23 PM
Back/shoulders

DB rows
110x5
115x5
125x5 PR

Lat pulldowns
150x6
150x6
140x6

Machine press
120x6
120x6
120x6

Arm raises
25x10
25x10
25x10

Shrugs
65'sx8
65'sx8

Great workout. Felt very strong throughout. Broke a PR but had more body English then I would've liked. Regardless though its pretty good weight to move so I'm happy at that. tomorrow I think I'm doing legs. I decided to cut down my volume a bit so I can focus on pure strength for the moment being.

**Also I know I dont post for a couple days maybe even a week but its just busy with school winding down. I've been lifting but haven't been very good at keeping track of my lifts. Something I need to work on.

Jordanbcool
04-22-2008, 12:19 PM
I had a great shoulder workout last night....

Shoulders

Military press
135x5
140x5
140x5
145x5
145x5

DB press
45'sx8
50'sx8
55'sx6

Machine press
100x10
100x10
100x10
120x10

Lateral shoulder raises
20'sx10
20'sx10
20'sx10

Really great workout. Went up in my military press atleast as far as total weight goes. The rest of the workout was really intense and lasted about 45 minutes. Today should be a back workout or chest. Also I want to start doing cardio consistently so look for that as well.

deeder
04-22-2008, 12:55 PM
Good stuff going on in here Jordan, keep it up! Are you writing finals right now? If so how are they going??

Jordanbcool
04-25-2008, 04:26 PM
No, I start finals in two weeks. I know I don't update this journal very much but it'll get better once school is over. Can't wait to start cutting actually. I think I've made some great progress in my back as far as width and thickness go so I can't wait to see how that looks.

Jordanbcool
04-25-2008, 09:22 PM
Chest

Incline bench
155x5
165x5
175x5
185x5
190x4

Decline bench
155x8
175x8
185x8
185x6

DB flys
45'sx10
45'sx10
45'sx10

DB pullovers
40x12
40x12
40x12

Decline Situps
2x15

Comments
Really great workout. Probably the best one all week (shoulders went well too). I also had a back workout the other day but had to rush through it so I don't really remember all the numbers. This chest workout was really strong and intense, I really pushed myself the entire time. I think this semester I've made good progress with my back, shoulders, forearms and arms. Chest has also improved but not as much as everything else. This semester though I've really slacked off on legs. My numbers are down in dead lift and squat and I think my leg size/hamstrings/glutes have remained relatively unchanged. Strength in my legs are way down all around. Will probably do legs tomorrow, I have not worked them in almost 3 weeks which is ridiculous. I will post what I put up.

Also this summer I'll be following my usual PSMF for about 6 weeks. Afterwards depending on where I'm sitting at bodyfat wise I will either keep doing a PSMF or try UD2. Can't wait to start it.

deeder
04-26-2008, 12:37 AM
Nice chest day Jordan. Good luck with the PSMF. Any goals for it?

Jordanbcool
04-26-2008, 10:31 AM
Hit 9-10% as always. The past two summers I've tried to see abdominals and I've fallen short by about 5%. This time I plan do be more consistent with cardio and even more strict with diet since I really want to achieve it. I'll go back to last summers journal to see where I can make improvements.

deeder
04-26-2008, 10:36 AM
Have you thought about doing just a standard 1-2lb/week deficit? You haven't been super dedicated lately from the sounds of things and taking on such a strict diet might be setting yourself up for failure.

Jordanbcool
04-27-2008, 02:33 PM
I could do that but at the same time the reason why I always run a PSMF is because I usually put on alot of fat over my bulk. A PSMF is really the only way I can diet if I want to get really lean for the fall or atleast closer to my goal. I think I should be fine because the main reason why I've put on alot of weight is just the fact that I've been in college and I don't have as much control over my diet as much as I would like (because I'm not buying any food) and because its just the college lifestyle (partying, staying out late etc.) but when I'm at home I won't be around that stuff anymore so I can dedicate myself 100%. We'll see how things go when I get back home.

Also I really want to reach atleast 10% this summer because I really need to see exactly what I need to improve more I.E. chest or biceps etc. as it relates to the rest of my body. I think as of right now I still have a very developed back, shoulders and possibly legs. I want to see if my chest, arms etc. are lagging so the next bulk I'll be sure to concentrate on bringing them up with the rest of my body. Its hard to judge that sort of stuff at a high bodyfat. Which speaking of, I think right now I'm hovering around 25%.

Jordanbcool
04-27-2008, 02:39 PM
Also the other day I did legs which was ok. I didn't really get to finish it though because I got kicked out of the gym 20 minutes early, for some odd reason they decided to close early yesterday.

Legs

Dead lift
275x5
315x5
315x5
315x5
365x3

Front squats
95x8
95x8
95x8
95x8

Calve raises
275x12
275x12
275x12

Leg strength is weak need to start doing squats and dead lifts religiously like I used to. I miss last years numbers :(

Jordanbcool
04-28-2008, 12:17 PM
Taking a break today because I'm still sore in most of my body from last week. I also have a ton of work to do today since I have a huge paper due tomarrow. Look for an update tomarrow.

Jordanbcool
05-18-2008, 10:59 PM
So yes. Been astoundingly lazy with this journal. Anyways, tomorrow I'm starting my routine PSMF diet for the summer. Going to run it for 6 weeks before taking a full break (1-2 weeks). Finally away from college and all the drinking which will actually do me some good. Goals are simply to drop down to 12% by the end of August. Trying to work on improving my bench. Dead lift and Squat are horribly low, close to 50lbs+ lost on both of those lifts. I plan to work on those and at least get them up to my old numbers. After that, just being in overall better shape is my final goal. Improving my mile time and distance running is what I'm mainly after (3 miles top though as I can never see myself having to run any farther then that).

I'll post pretty much everything about the diet this first week. I'm in category 2 so this means 2 free meals a week, 200g of protein (about) a day, workout three days a week (M/W/F) with legs, shoulders/chest and back/arms. Supplements are creatine, whey, multi, and fish oil. Also going to buy a thermogenic towards the end of summer to help with fat loss. Switching up cardio every week (SS/distance/HIIT) all within the guidelines. Finally, after 7-8 weeks I'll probably switch over to the UD2 diet to gain back some of the muscle I lost and to recomp a little bit. Looking to finish out strong and end up hopefully around 170-175. Not sure on how much I am now but I'll weigh myself tomorrow when I go to the gym. So thats pretty much it look for an update in the morning. O yea, and calories are set at 900-1k. Yay!

Unholy
05-18-2008, 11:07 PM
Damn dude, 25% you really let yourself go.

Looking forward to seeing your progress. I'm in the same boat. Trying to hit ~10% in 6-8 weeks though.

Jordanbcool
05-19-2008, 10:11 AM
Damn dude, 25% you really let yourself go.

Looking forward to seeing your progress. I'm in the same boat. Trying to hit ~10% in 6-8 weeks though.

Yea dude, I really did. I don't really have a problem with being 25% but unlike last bulk I probably lost some muscle and a whole lot of strength. Last bulk I got big and fat but I made good progress. Anyways, maybe it won't be as bad as I think. I really just need to weigh myself. I hope I'm around 205-210 because that means I didn't lose much muscle but if I'm under 200 I may have to jump off a bridge in agony at all the muscle I lost.

So again. My plans are to run this psmf cycle for 7-8 weeks. Afterwards I'll probably switch to UD2 and finish out the summer strong. I want to use the UD2 to lose the last couple pounds of fat while gaining a pound or two of muscle. I'll mostly be going by the mirror since a pound or two in the right place can really do wonders for the physique. As of now my goal is to hit 175lbs at around 10-12% but I don't want to go by numbers too much but instead look at the mirror.

So now for the first day. Here is my first meal.

1 egg
5 egg whites
3 oz 97% fat free ham
1 slice skim cheese
3 tbsp salsa
coffee w/ 2 tbsp cream (70 extra cals.)
2 cups ice water

Calories- 406
Fat- 11g
Carb- 19g
Protein- 54g

Great first meal although I need to wean myself off creamer and learn to drink coffee black. Workout will be in a couple hours and I'm feeling chest/shoulders today. Will update again in a few hours.

**Well I weigh 220 right now which is actually good because it means I stayed about the same even though I didn't make any noticeable improvements at least it seems that I didn't lose much muscle. Anyways, I'd like to drop down to 170-175 by the end of summer which I think is attainable if I'm dedicated. I'm up for the challenge. Just joined my gym again for $33 a month which is awesome. Applied for a job and should get an interview sometime today. Aside from that my next meal for today will probably be a protein shake (3 scoops 75g Protein and not much else).

Unholy
05-19-2008, 10:57 AM
Good stuff J, You should easily drop 10-15ish lbs of fat in 7-8 weeks.

Jordanbcool
05-20-2008, 01:23 PM
Just got out of the gym and wanted to record numbers before I forget....

Chest/Shoulders

Incline bench
155x5
175x5
190x5 PR

Military press
145x5
150x5
150x4

Sit ups
3x12

Machine Incline press
140x6
180x6
200x6

Front raises
40x8
55x8
55x8

Comments
Great workout. Good energy throughout but I'm exhausted now. Got a PR on Incline of only 5lbs but still its a PR. Other then that a great start for my diet.

Today I've had....
1 scoop nitrean
2 cups coffee
3 tsp non fat creamer (pre-workout)

Now I'm about to make an omelette post workout. 3 oz 97% lean ham. 6-7 egg whites. 1oz low fat cheese. Probably wash it down with water or diet soda.

I still have 30 mins. S/S cardio but will probably do it before bed. Will update more later...

Unholy
05-20-2008, 03:27 PM
Do they not have a scale at your gym? How much do you weigh?

Jordanbcool
05-20-2008, 09:51 PM
Yea I posted 220......lol....;)

I really like how my old gym turned out. They added a ton more dumbbells and a ton more machines. The only complaint I have is they still have like 2 benches, a squat rack, an incline bench and a military press.......so basically very little free weights except dumbbells. Kinda stupid but still I love that they have dumbbells that go well past 105, I think they go up to 150 or so.

Jordanbcool
05-21-2008, 09:22 AM
About to make my first meal for the day....

1) 2-3 cups black coffee
6-7 egg whites
1 oz skim cheese
3 oz 97% fat free ham

2) 3 scoops nitrean in water

3) 2 cans tuna mixed with salsa w/ water to drink
*During the day black coffee, diet soda and alot of water....

**1 hr. S/S cardio on a bike....

Workout Back/Arms

One Arm DB rows
110x5
115x5
120x5

Lat pulldowns
160x5
160x5
160x5

Pully preacher curls
50x6
50x6
50x6

CGBP
155x6
155x6
155x6 (easy)

Shrugs
135x10
135x10
135x10

Comments
Great day overall. Weight was good in the gym. Diet is on par and haven't had any problems yet with it. Going to be really anal about it though as I need to be to reach my goals. Probably another hour of S/S cardio tomorrow....

Jordanbcool
05-22-2008, 12:07 PM
1) 6 egg whites
1 oz skim cheese
4 oz 96% fat free ham
2 cups black coffee

2) Chicken soup (homemade) 88g protein, 98% fat free, broth, onions, spices, celery....pretty damned good too.

3) 2 scoops nitrean w/ water

*1 hr. S/S cardio

Thats pretty much about it for today. O yes, and I have been taking my multi, creatine and fish oil everyday. Still looking for a damned job though....

**Decided to do leg day because I was bored......

Legs

Deads
315x5
335x3
365x1

Front squats
115x6
115x6
115x6

Calf raises
210x10
250x10
290x10

Hamstring curls
160x6
200x6
200x6

Leg extensions
120x6
100x6
100x6

Comments
I could probably pull 405 on deads for a max but not with what I've been doing. I've been neglecting legs and dead lifts for a couple weeks now so my lower back is really weak. I'm pretty sure my legs can actually handle it. Also, I did back yesterday and that is a factor. I think I may have hurt something because my lower back is just killing me. I really need to work on keeping the bar really close to my legs. So yea.......hard workout....but i hate how my strength has fallen in my core lifts. Upper body has improved. Lower body is lame as hell right now but I vow to work on it.

30 mins. S/S cardio tomorrow. Aside from diet..after that I'll be done activity for the rest of the week. Probably do HIIT next week, although very shortly.

Jordanbcool
05-23-2008, 11:21 AM
1) Chicken soup (homemade) 9 oz lean skinless chicken breast, broth/water, celery, onion and spices.....diet soda

2) 6 egg whites, ham sandwich (3 oz 97% fat free ham, onion, tomato, cheese, all between two lettuce leaves) diet soda (this idea was pretty tasty)

3) Haven't had the last meal yet but it'll probably be two scoops of nitrean before bed

S/S cardio for 30 mins. Thats pretty much it.

*Also last night I had a weird sleep schedule so last night I was snacking on some low fat ham/cheese which is why my protein intake seems a little low for the day. It all works out to be about 200g over a 24 hour period. I mean come on.......the planet of the apes was on AMC

**Also I plan to be aggressive in my lifting and I'll add on 5lbs every two weeks onto my last set of a compound lift (for instance, trying 125 on DB rows, 195 on incline etc.) Except dead lift though because I think I can hit 405 now within 2 weeks if I work at it. Hopefully being aggressive like this will get me back to where I need to be.

Jordanbcool
05-24-2008, 10:59 AM
Today, just diet and thats it. Nothing new for the weekend.

Jordanbcool
05-26-2008, 01:19 PM
Sick as a dog! Throat is sore as hell, came out of nowhere? So just following the diet and taking it easy today. Bed riddin for the most part, but I've been very consistant with the diet (so far) which is great. I've already lost some fat around my thighs/buttocks. Not much mind you but its good motivation.

Jordanbcool
05-27-2008, 03:14 PM
So yea, still sick. Tomorrow I'll probably go to the docs. if it hasn't cleared up. It kinda sucks cus I've just been laying around all day sleeping and watching TV. I really want to start lifting again....but yea, I've still been on the diet although with being sick I've had to force myself to eat most of the time.

Jordanbcool
05-29-2008, 09:55 AM
Still been dieting, I'm pretty sure I have strep (I can see white pockets in the back of my throat). Other then that I haven't been to the gym this week, I'll probably end up having to do a lifting marathon friday-sunday to catch up. Hopefully I can get some antibiotics to stop this thing and then rest up so I'm up to speed with everything.

Also, I've been very good with my diet and since have resisted temptations, I haven't even really craved junk food yet. I even still have two free meals left. I'll probably save them for the weekend possibly friday/saturday or friday/sunday.

ddegroff
05-29-2008, 04:41 PM
PSMF looks good. Hows the weight goin?

Jordanbcool
05-29-2008, 08:13 PM
Weighed 212 at the doctors today, so about a 10lb loss so far. After this six weeks is over and after the carb up I hope to be around 195-200.

Jordanbcool
05-30-2008, 11:49 AM
Just got my antibiotic today and just took 50g of protein powder. About to go job searching (again!) and I will probably hit up the gym tonight. Either doing a back workout or a leg workout. I will probably be hitting the same numbers or close to them. Next week I'll add 5lb to my highest lift on the last set (like try 125 DB's for rows) for one of my compound lifts and I'll keep doing that for the summer. I'll be hoped up on caffeine tonight so maybe I'll dial in a good workout. Considering doing cardio for the weekend but I am unsure. We'll see. Update later tonight.

Jorge Sanchez
05-30-2008, 11:56 AM
Good luck on the workout tonight. Hitting the gym sick sucks the big one.

Jordanbcool
05-30-2008, 07:03 PM
Back workout

DB rows
110x5
115x5
120x5

Machine pulldown
160x5
170x5
180x5

Tricep rope pulldown
62.5x6
62.5x6
62.5x6

DB Concentration curls
50x5
55x5
55x4

DB Shrugs
75x8
80x8
85x7 (grip failed)

Comments
Really good workout. I was worried that being sick these past few days would've held me back but it didn't surprisingly. Workout was hard and I felt strong throughout. Didn't use straps and grip didn't give me a problem until the very end of my workout. Tomorrow should obviously be legs or chest/shoulders. Diet has been good although I should clean up the free meals a bit (yesterday I banked it on wendy's although it wasn't supersized or anything but still). Cardio is a possibility and it'll be HIIT if anything.

*Also did increase weight on pull downs if anyone cares. Just realized that. Makes me happy. I can feel my spread getting better as I lose the fat.

Jorge Sanchez
05-30-2008, 07:37 PM
Good work. Now get back in there and SQUAT!!

Jordanbcool
05-31-2008, 03:55 PM
Chest/shoulder workout

Incline bench
165x5
185x5
185x4

Military press
135x5
145x5
145x4

Decline machine press
210x5
220x5
230x5

Machine one-arm shoulder raise
18x6 (each arm)
18x6 (each arm)
18x6 (each arm)

Weighted crunches
70x8
70x8
70x8

Comments
Numbers were down today from last week and I'm not sure why although I tried with all I could I just had trouble with 185 on incline. I think its just because I ran out of steam considering the only thing I had to "eat" before the workout was two cups of coffee and a scoop of protein. Usually I eat a meal and then wait an hour or two but I didn't today and that may be why the numbers were lower. Something to consider. Tomorrow will be a leg workout with squats! Which I haven't done in about a month (shame on me). We'll see how that goes. If the weather is good then tomorrow I will also do some HIIT.

Jordanbcool
06-01-2008, 01:33 PM
Leg workout

Squats
185x5
225x5
225x5

Calf raises
135x8
135x8
135x8 (longer ROM)

HFP leg press
3ppsx5
3ppsx5
3ppsx5

Hamstring curls
90x6
100x6
100x5

Leg extension
40x6
60x6
80x6

Comments
Squats sucked since I haven't done them in such a long time. Depth was good though but I need to keep everything tight and sit back more when I squat (which I did today). Otherwise if I don't think about it I end up leaning forward too much and taking away the stress off my legs and placing more of it on my lower back and other upper body muscles. Everything else after those squats were machines since my quads and hamstrings were just done. But every week will either be squats or dead lifts for the rest of the summer. Diet has been good today I'm about to make myself eggs. Last night though my diet was terrible. I went to the bar with some friends and had about 6 beers and some food afterwards but I calculated it up and I still didn't go above maintenance so at least thats good. Probably no HIIT today because its about to storm for the second day in a row. O well. I'll do it next week. Weight is about 210 right now. Looking to shave off another 10lbs by mid June.

Sidior
06-01-2008, 06:39 PM
I'm glad to see you back on track again bro.

Jordanbcool
06-01-2008, 07:06 PM
Thanks man! I gotta check your stuff out and see what you've been up to.

Jorge Sanchez
06-01-2008, 07:43 PM
Nice leg session. The squats will come back quickly, along with everything else. You should snap some before pictures for comparison's sake once your cut is over.

Jordanbcool
06-02-2008, 08:25 PM
Back workout

DB rows
115x5
120x5
125x3

Machine pulldowns
180x5
180x5
180x4

Tricep pulldown
80x6
80x6
80x6

Upright rows
90x8
90x8
90x6

Standing DB curls
40x6
45x6
45x6

Comments
Really burnt myself out tonight. My grip was slowing me down throughout the whole workout. I could have gotten the 125 DB's for rows rather easily but my grip started to fail after the third rep. I had straps but could not get them to wrap around the dumbbells right. But I think next time I should get them up easily probably without straps if I give my forearms a chance to recover. I plan to take a few days off until my next workout. So far I've done it 4 days in a row on psmf calories which is taking its toll. Also, I decided to have one of my free meals tonight afterwards which was 1 1/2 cups meat pasta with 2 slices buttered bread and 3 cups 1% milk. It was great, and probably much better for me then what I've been having. I think thats one thing I could improve on the food choices for my free meals. Tomorrow I will do my first session of actual cardio in the form of a very short session of HIIT (about 10 mins.). Fat loss still seems to be going pretty well but I won't weigh myself again till the end of the week.

Jordanbcool
06-03-2008, 07:28 PM
Chest/Shoulder workout

Incline press
165x5
185x5
185x5

Military press
135x5
145x5
150x2

Smith Incline press
135x6
135x6
135x6

DB shoulder raises
25'sx6
30'sx6
30'sx6

Crunches
2x20

Comments
I was not supposed to work out today but I wanted to anyway because I couldn't run. It started raining again today so I was stuck indoors (I could have ran on the treadmill but I want to do some HIIT). Anyways, the workout was pretty good. I'm sure I can get 200 on incline if I have ample amount of rest instead of cramming these workout's back to back. Its been 5 days straight now. If its raining tomorrow I'll just have to run in the rain or just do distance training for the week-no big deal either way. All in all I'm pretty happy with my progress in the gym. It seems that I've improved greatly in my upper body as a whole since last year and my lower body seems to be slowly catching up.

Also I got to workout with this guy that looked exactly like hatred. It was really weird. The guy was cool and strong as hell. He was benching 125lb DB's for reps after doing incline bench with me. Which he did close to 315 on. Just insane strength on this kid. Made me feel like a wuss haha.

Jorge Sanchez
06-03-2008, 07:44 PM
Strong pressing.

Jordanbcool
06-04-2008, 01:54 PM
Thanks for the support man. And its about to start pouring again! Really dark clouds outside. I'm half tempted to go run some sprints anyways in the rain. I'm sick of mother nature being so gay haha. Diet is still chicken for the most part as it always is and I no longer really have a problem with following the diet as its become second nature now.

Jorge Sanchez
06-04-2008, 01:56 PM
I kind of like playing in the rain once in a while. If it's warm enough and you're not still feeling sick you should definitely go do your sprints. It'll be just like being a kid again.

Unholy
06-04-2008, 03:52 PM
I love running in the raid, North East is supposed to get ****ty weather for the next week almost gah!

Jordanbcool
06-04-2008, 04:45 PM
Well I just got done running an hour or so ago it was fun. Did some HIIT for a short time, basically running sprints for a bit and then walking back. I did it 10 times and then left. Short and sweet.

Jordanbcool
06-05-2008, 02:53 PM
I was going to do some agility drills today but I'll probably end up saving them for tomorrow. I don't want to tire myself out because I plan on doing dead lifts early in the morning (say around 5 when my gym first opens). I have a busy day so I wanted to get my lifting done early and when I'm fresh. I plan on hitting the dead lifts hard tomorrow but not doing a 1RM (for instance, not attempting the 4pps just yet) but instead do my usual 3x5. Fat loss has been going great as far as I can tell. I've lost a good amount of fat in my lower back and in my chest. My gut also feels tighter and is a lot smaller then when I started.

I was thinking about it today and I plan on doing a PSMF all the way through July (with breaks of course). Then come August, I plan on starting up the UD2 for about 4 weeks to recomp a little bit and gain back any muscle I lost. Hopefully when everything is all said and done I'll be around 175lbs at 12%. Muscle wise I should be about the same as last year but at least I'll be leaner by about 2%. Right now I'm about halfway through my first PSMF cycle and I have another 3 weeks until I take a week off. I'll update tomorrow about the deads.

Unholy
06-05-2008, 07:19 PM
Don't let yourself go again, it sucks finishing your cut when fall starts.

Jordanbcool
06-06-2008, 06:19 AM
Yea, I def. need to learn to stop going all out on these bulks and do an actual slow bulk for once. This past year just got all screwed up because of school work, my fraternity, partying etc. At least now I'm getting back into things....

Leg workout

Deads
315x5
345x5
365xmiss

Smith machine calf raises
3ppsx8
3ppsx8
3ppsx8

SLDL
185x6
205x6
225x6

Hamstring curls
90x6
80x6
80x6

Leg extensions
80x6
80x6
80x6

Comments
Again, I feel like my lower back is slowing me down. Its killing me right now but in a good way, not like 2 weeks ago. I kept the bar closer to my shins and all around everything tighter. However, I still could not get up the 365 no matter how hard I tried. Hopefully I will be able to get back to 4pps by the end of the summer (I think I'll be able to). In the mean time I'll just have to keep up the dead lifts and the squats to get my lower body back into shape. I'll probably do some agility drills today and then thats it for the rest of the week.

Jorge Sanchez
06-06-2008, 07:24 AM
That's some real strong pulling, Jordan. I'm sure you'll be hitting 4pps soon.

Unholy
06-06-2008, 09:29 AM
Sweet deads, esp on cal deficit.

Jordanbcool
06-06-2008, 10:05 AM
Psh yea right. These lifts are lame you guys should be busting my balls!

I will post a scale weight probably Monday. I'm hoping to be around 205-206. Thanks for the encouragement though guys. I appreciate it.

Unholy
06-06-2008, 10:12 AM
Hehe, I haven't even been deading 3pps this season. But if you say you need some hAeterade in this journal I will give it to you.

Why aren't you pulling 4pps yet fatty? Do you want to look like WBBIRL.

Drop the machine exercises bro, do some front squats and GHR's instead.

ddegroff
06-06-2008, 10:13 AM
Lookin' good in here bro!

I don't know if anyone else has said it, but arn't you glad you didn't do a cycle your first year of College? LOL

Keep up the good work bro!

Jordanbcool
06-06-2008, 10:19 AM
Hehe, I haven't even been deading 3pps this season. But if you say you need some hAeterade in this journal I will give it to you.

Why aren't you pulling 4pps yet fatty? Do you want to look like WBBIRL.

Drop the machine exercises bro, do some front squats and GHR's instead.

It seems like I do alot of machines but after doing dead lifts and straight leg dead lifts with heavyish weight I'm done as far as energy goes. I probably could have done front squats instead of leg extensions though which is a good idea.

Anyways I think next leg workout will be earlier in the week and will consist of heavy ATF squats, DB lunges and possibly front squats as suggested if I have enough steam left. I'm looking to really trash my quads as I did my hamstrings today.

Also excuse me for the noob question but wtf are GHR's?!

DD- Yea man I am glad I didn't start one up. Every bulk I plan to start a cycle and every bulk I realize that I'm not big enough nor prepared enough to start. I figure I'll probably go dirty but realistically it won't be for another 2 years or so until I'm 100% sure I'm ready. With as much as it costs and the legality of steroids I better be prepared 100% or it isn't going to be worth the risk IMO.

Unholy
06-06-2008, 10:23 AM
Werd life Jordan, I think if we both hit our end of summer cut goals, we should go graze at the Finafarm for a few months ;) I need an online cycle buddy and Cirino isn't co-operating.

Jorge Sanchez
06-06-2008, 05:24 PM
GHR's = Glute Ham Raise.

Do the front squats, buddy. You won't be sorry. I know it's easy to make excuses to get yourself out of the hard exercises, but that's not going to get you where you want to be.

Jordanbcool
06-07-2008, 12:05 PM
Ok, will do jorge.

Jordanbcool
06-09-2008, 09:15 AM
Tonight will probably be a leg workout, I'm def. feeling the squats today. As far as fat loss goes I've lost a lot of lower back body fat and my 36 size pants are loose on me. I'll weigh myself tonight and I should be around 205 or so. Hopefully no less and not much more. I'll update tonight.

Jordanbcool
06-09-2008, 10:26 PM
Leg workout

Squats
195x5
225x5
230x4

Calve raises (machine)
230x8
230x8
230x8

Front squats
115x5
135x5
135x5

Hamstring curls
100x6
100x6
100x6

GM's
65x6
85x6
105x6

Comments
Really hard workout. Still wish my squat numbers were higher but I'm working on it. I still feel that my lower back is a extremely overlooked weak point on my body as far as my lifts go. It is hampering my squat/dead lift numbers. Often I can feel my legs have a little more juice in them but my lower back won't cooperate. From now on I plan on doing rack pulls off pins in my back workouts. This will hopefully pull up my bench and strengthen my core muscles to bring up my numbers. Aside from that I was happy with the workout as I pushed myself very hard. I also weighed myself beforehand and I weighed 206! Exactly where I wanted to be. Tomorrow will simply be cardio for 30 mins or so.

Jorge Sanchez
06-10-2008, 07:47 AM
Nice leg workout and congrats on the weight loss. What's your ultimate diet goal?

Jordanbcool
06-10-2008, 08:19 AM
Nice leg workout and congrats on the weight loss. What's your ultimate diet goal?

175lbs at 12%. For the summer. As far as ultimate goes, I'm not sure.

Jorge Sanchez
06-10-2008, 05:46 PM
What's your BF right now?

Jordanbcool
06-10-2008, 05:50 PM
What's your BF right now?

I'm not sure somewhere around 20%. Its hard to estimate bf above 15%. For instance, when I get close to 15% i can see veins in my arms and right under my lower abs around my pelvis. I don't have either of those yet but they are slowly becoming more visible.

Jorge Sanchez
06-10-2008, 05:57 PM
You seem to have a bit of a pattern letting yourself go and then going on these epic cuts. The good news is you're really good at cutting. I look forward to seeing the results. Good luck, Jordan.

ddegroff
06-10-2008, 09:47 PM
hows the diet going?

Jordanbcool
06-11-2008, 09:19 AM
You seem to have a bit of a pattern letting yourself go and then going on these epic cuts. The good news is you're really good at cutting. I look forward to seeing the results. Good luck, Jordan.

Yea I know. If I stay at a reasonable body fat during my bulk, come time to cut I know I could get sub 10%. That'd be awesome. Next year I have my own house so now I won't have any excuse. I'll be able to control my diet 100% because I will be doing all the food shopping.

DD- Its going good so far. I've gotten used to not eating very much so now it doesn't bother me. If I get a craving for something or I start getting really hungry I usually just add fattier meats/cheeses to my diet (only in small amounts). This improves the taste, only adds 100-200 extra calories and still allows me to stay in ketosis.

ddegroff
06-11-2008, 03:12 PM
Sounds like your on top of your diet.

Your own house sounds nice. Being able to cook and buy the food you want always helps.

Jordanbcool
06-11-2008, 08:05 PM
Chest/shoulder workout

Incline bench
165x5
185x5
190x3

DB shoulder press
55'sx5
60'sx5
65'sx5

DB incline bench
75'sx6
80'sx6
80'sx6

Front raises
55x8
55x8
55x8

Weighted crunches
70x12
70x12
70x8

Comments
Good workout. I also did cardio afterwards for 30 mins. a brisk jog. Other then that just a normal day.

Jordanbcool
06-13-2008, 01:20 PM
Back workout

DB rows
115x5
120x5
125x5

Pulldowns
160x5
180x5
180x5

DB shrugs
70'sx8
80'sx8
80'sx8

DB hammer curls
55'sx6
55'sx6
55'sx6

DB back extensions
80x6
90x6
90x6

45 mins. cardio

Comments
Really strong workout. The rows were really easy, once I used straps for my grip I had no problem getting the last set. Now, I'm going to move away from the DB rows since 125 is the highest they go up to. I will probably start doing rack pulls or regular rows. Back extensions were good, I could feel my lower back pumping afterwards and I plan to include specific lower back work from now on into my routine. Aside from that it was just overall a very good workout. Done for the week other then dieting, no more activity.

Unholy
06-13-2008, 02:16 PM
No deadlifts? Pussy.

ddegroff
06-13-2008, 02:18 PM
^haha I agree. How bout some pullups?

Jorge Sanchez
06-13-2008, 02:51 PM
For serious, dude. It's time to step up your game J-bro.

Jordanbcool
06-13-2008, 07:12 PM
Agreed.

Dead lifts are on leg day! Rack pulls are on back day :p

Pull ups are a good idea. I'll start bringing them in.

Jordanbcool
06-15-2008, 09:59 AM
I feel great today. I'm 201-202 right now and def. under 20%. I'm starting to see the veins on my pelvis region which is great. This means I should only have about 1-2 more weeks before I take a break. Yay! :hello:

Jorge Sanchez
06-15-2008, 06:15 PM
Awesome work, Jordan. Keep going strong.

Jordanbcool
06-17-2008, 12:47 PM
Thanks. Um, I just got back from vacation actually with my family for 2 days. I made an attempt to bring along my diet PSMF food but it failed horribly. I brought about 3lbs of chicken breast and water with me only to leave it in the car and have it get spoiled. So, I've been breaking my diet the past 2 days, but I looked in the mirror today and it doesn't look too bad. Just looks like I'm bloated and it should come off by Thursday or so (also not having any free meals this week).

Tonight I may hit up the gym but we'll see.

Jordanbcool
06-18-2008, 03:09 PM
Leg workout

Dead lifts
315x5
315x5
345x5

Calve raises
135x8
135x8
135x8

Front squats
105x5
135x5
145x5

Leg extensions
60x6
80x6
80x6

DB Back extensions
90x6
90x6
90x6

S/S cardio 55 mins.= 550 calories burned

Comments
Good workout. I felt a pop in my lower back during dead lifts which isn't good but I rested for a little and kept my form and got through the rest of my workout without pain or any problems. I think it was just cracking which is why I cut down the weight a little just to be safe. Everything was pretty good and I could def. go heavier on back extensions which is a good sign (shows that its improving) and I actually got a compliment from some guy today after doing them. After my workout I did S/S cardio for about an hour and burned close to 600 calories. Rest of the week is just straight dieting no free meals because of the past couple days. Next week will also be without free meals considering its my last week and I'm refeeding on Friday. Workout tomorrow, probably chest/shoulders.....

Jordanbcool
06-19-2008, 11:24 AM
S/S cardio 60 mins. about 500 cals. burned....

Chest/shoulders

DB incline press
80'sx5
85'sx5
90'sx5 PR

Shoulder press
135x5
135x5
135x5

Bench dips (weighted)
50x6
50x6
50x6

Weighted crunches
70x10
70x8
70x6

Front raises
45x8
45x8
45x8

Comments
Awesome incline PR today. I was totally wiped. Thank god I had a spotter today because I almost bleed out my eyes after that last set. The rest of the workout was good and I felt strong throughout. So it seems like I'm making pretty good progress in my upper body and my lower body seems to be improving somewhat although slowly. I'm not sure if I will workout tomorrow since it depends on how sore I am in the morning. I'm about to shower and then eat and then off to work. Thats right, I finally got a legitimate job.

ddegroff
06-20-2008, 09:29 AM
Strong PR bro!

Nice work on the diet. Are you going to be where you want to be BF wise next week? Or are you just sticking with the schedule?

Jordanbcool
06-20-2008, 11:00 AM
O no I still plan on dieting for the rest of the summer. I wish I would've done this extended PSMF last summer, because I probably would've saved myself alot of time. I'll def. be well under 20% after the end of this cycle and from then on I should have enough time to reach 12% if I'm dedicated. I've never been 12% before and I was about 2-3% or so shy last summer, I just want to come in a little bigger after my bulks and a little leaner after my cuts each year. This year it seems I'll be the same weight muscle wise but hopefully I can at least get leaner.

In other news I absolutely love my new job. I hope I can bartend there soon.

P.S. S/S cardio for an hour today whenever I get the chance.

Jordanbcool
06-21-2008, 12:28 PM
Back workout

DB rows
120x5
125x5
125x5

Pulldowns
175x5
175x5
175x5

GM's
65x6
85x6
105x6

DB shrugs
85'sx8
85'sx8
85'sx8

Skull crushers
50x6
50x6
50x6

Standing DB hammer curls
55'sx6
55'sx6
55'sx6

Comments
Couldn't do rack pulls because a guy with tights was deadlifting :(

ddegroff
06-24-2008, 07:56 AM
Comments
Couldn't do rack pulls because a guy with tights was deadlifting

LOL atleast he was deadlifting!

Jordanbcool
06-24-2008, 11:29 AM
Legs

Calve raises
135x8
145x8
145x8

Smith machine ATF squats
195x5
220x5
245x2

Front squats
135x5
155x5
155x5

Dead lifts
225x6
225x6
225x6

DB back extensions
100x6
100x6
100x6

Comments
Ok workout. Guy was doing squats in the only squat rack and pushing 4pps for about four reps which was sick. So while he was doing that I just did ATF squats on the smith machine then did front squats and dead lifts. Possibly a chest or back workout today but I'm not sure. Hopefully It'll be better then last nights legs...

Jordanbcool
06-24-2008, 07:53 PM
Chest/shoulders

DB incline
80'sx5
80'sx5
85'sx5

Military press
135x5
135x5
135x3

Dips
BWx3x8

Front raises
55x6
55x6
55x6

Decline sit ups
20, 15

Comments
Nothing to say really. HIIT for the next two days. Then early Friday morning will be my back workout followed by the refeed. I weighed myself and as of now I weigh 204 somewhere under 20% I'm guessing 18% at the moment. Looking to be 205-208 after the carb-up.

ddegroff
06-25-2008, 09:40 AM
Diet looks to be right on par bro!

How do those ATF squats feel in the Smith machine? Just makes me cringe.

Keep up the good work!

Jordanbcool
06-26-2008, 03:24 PM
Just did two sessions of HIIT back to back which SUCKED on no carbs. You aren't supposed to do them back to back like that but considering today is my last day of dieting its really no big deal.

Tomorrow I'm waking up really early, like 5:30 A.M. early to start my carb load. First I want to do my last back workout of the week but instead I'm going to increase the reps. on my last three lifts (so I'll do more normal power lifts and then increase the reps. slightly on everything else). This will prime me up for the glycogen refill for Friday. So my day should look like this.....

1240g- Carbs
50g- Fat
200g- Protein

Comes out to be 6200-6500 calories. Which is awesome.

I need to plan out a food list but I have to go to work soon so I'll work on that tonight. I'm also considering throwing dead lifts into my workout tomorrow so I'll work more of the entire body to help make it more efficient. I'll be eating every two hours and including about 20g of creatine throughout the day. I'm looking forward to it.

Jordanbcool
06-27-2008, 05:51 AM
Back workout

Deads
335x5
335x5
355x5

Pulldowns
190x5
200x5
200x5

Upright rows
70x10
70x10
70x10

Tricep pushdowns (rope)
55x8
55x8
55x8

Preacher curls
55x8
55x8
55x8

Comments
Great workout. Started it early in the morning at about 6:00 A.M. Finished up around 7:20 and started my carb load.

1st meal- 2 cups oatmeal (cooked), 1 tbsp butter, 2 slices whole wheat bread, and 4 cups 1% milk.

2nd meal- 3 cups black beans (plain)

3rd meal- 3 cups black beans

4th meal- 1 banana, 2 cups raisin bran, 2 cups 1%

5th meal- 2.5 cups WW pasta (with sauce) and 2 cups 1% milk

6th meal- 2 cups milk and some high fiber/protein cereal (2 cups)

Final- A cup kidney beans (plain)

Not sure exactly about all the numbers since I don't feel like looking for that cereal box in the trash but it was about 6-6500 calories, 1000g carbs, 270g protein, and 68g fat. Fat was a little high but it seems like it all worked out.

Jordanbcool
06-28-2008, 07:47 AM
So its the second day of the feed. The first day seems to have gone well. I'm still pretty bloated but overall I'm tight and full. I think I hit about 1k carbs yesterday. About 100-200g short of what I wanted but I just could not get down anymore food. So today is 500g carbs, 50g fat and 200g protein. I should be eating about 4k. Also this coming week I'm taking a break from the gym to let myself recover a bit (I'm still doing cardio though).

So thats pretty much it.

I bought a quart of skim and an entire loaf of bread to eat today :)

Aside from that though the bowel movements are frequent and somewhat painful. Thats def. the worst part about this. I forgot how bad the ****s were when coming off a psmf.

Jordanbcool
06-29-2008, 12:15 PM
Finishing up the load but in reality today will be mostly a regular maintenance eating day. Next week will start a new cycle.

Also I will be doing cardio this coming week but no gym. So I probably won't update for a few more days....

Jordanbcool
07-06-2008, 11:22 AM
So.....a little update. I've been pretty busy with work trying to make that green. My diet has been ok I guess. Not too crazy but I did end up eating about 100-200 calories a day more then what I'd like (I tried to be consistent and hit 3K each day).

Also I did take a week off of training but I didn't have time to run this week. I've just been too busy. So I'm just going to do some extra this coming week to make up for it. This might actually work out for me because I'll be depleted soon and will burn more fat.

So I guess I'll update tomorrow. I plan on doing a leg workout, probably dead lifts. Should be fun.

ddegroff
07-08-2008, 08:25 AM
Insane carb load bro! Glad it worked out. I remember the feeling of excitement before I ate 2 cups of oats. I also remember the feeling after I ate the 2 cups of oats, blah. Lot a work forsure.

How long is the next cycle going to be?

Jordanbcool
07-08-2008, 10:19 AM
I'm extending it to an extra week because of the time crunch and I may even do it again for my last cycle. In reality I only have 2-3 cycles left so not much time. Anyways, this week I'm doing cardio everyday for 30 mins. and lifting 3x, I'm also still doing the free meals but only for the first two weeks.

I had a leg workout yesterday and it went well...

Legs

Deads
315x5
345x5
365x5

Front squats
135x5
155x5
160x5

Calf raises
135x6
145x6
145x6

Leg extensions
80x8
100x8
100x8

DB back extensions
100x6
100x6
100x6

Comments
Really great workout. I was very strong during the whole thing and I increased weight for front squats and deadlifts. As of now my lower back isn't much of a problem and if I keep pulling the way I am I should be able to reach a 4pps deadlift rather easily by the end of August. So I'm really happy at the strength progress I've been making.

Diet is pretty strict although I had a free meal last night (kinda early I know). It consisted of a couple beers and pizza with a friend I haven't seen in months so I didn't want to spoil the opportunity to catch up. Regardless I was still well under maintenance.

Also did a 30 min. session of cardio after my workout. Plan to do some more today and every day for the rest of the week. Nothing to crazy but it'll be harder then the usual S/S cardio I do. I'll update when I can. My internet is really shaky right now...

ddegroff
07-08-2008, 01:27 PM
Strong leg work. I like the front squats in there. I'm ready for 4pps also bro, good luck!

Jordanbcool
07-10-2008, 05:50 PM
Thanks. Since my last update I did a back workout.

Back

DB rows
120x5
125x5
125x5

Pulldowns
200x5
230x5
250x5

CGBP
155x6
155x6
165x6

Upright rows
100x8
100x8
100x8

Standing DB hammer curls
55'sx6
55'sx6
55'sx6

Comments
Great workout. Enough said. Diet is still the same. About 1k give or take a 100 calories. Cardio is still 30 mins. a day every day. I'm about to leave and go do some actually. I'll update for my chest workout tomorrow....

Jordanbcool
07-12-2008, 10:17 AM
Chest

DB bench
85'sx5
90'sx5
95'sx5

Military press
135x5
135x5
135x4

DB flys
60'sx8
60'sx8
65'sx8

Weighted crunches
70x8
70x8
70x8

DB raises
35'sx6
35'sx6
35'sx6

Comments
Good workout. I think I can get two 100lb DB's for 2-3 reps. but I'd need a spotter. I'm thinking of attempting it next week or the week after. Also, my military numbers seem like they are going down but I think its because I've been doing Incline a lot. They are still sore this week from upright rows. Aside from that it was a pretty good workout. I did cardio for 20 mins. afterwards. Diet is still the same although I've been dreaming about stuffing my fat face with donuts, pizza, burgers and the like. Anyways, weight loss is still coming along nicely but I'm more concerned about the mirror. We'll see how it goes.

Jordanbcool
07-13-2008, 06:58 PM
So today I totally went nuts and crashed the **** out of my diet for a day. It was pretty bad, I got really hammered Saturday night and was way to hungover and unmotivated to cook or prepare any of my meals. So I just said **** it and ate like ****. O well, consistency. More motivation to jump back on tomorrow. Should be doing squats too so look out for that..

ddegroff
07-14-2008, 01:59 PM
Workouts look spot on!

Yeah drinking ins't the best fit with PSMF, lol.

Jordanbcool
07-14-2008, 07:57 PM
Legs

Squats
185x5
225x5
245x2

SLDL
225x5
275x5
275x5

Calf raises
135x6
145x6
150x6

Smith machine front squats
1ppsx6
1ppsx6
1ppsx6

DB Back extensions
105x8
105x8
105x6

Comments
Weighed myself. Weighed 204 so gained a pound from my out of control antics the other day. Probably all fat too considering I'm probably already depleted by now. O well, maybe some of it is water weight. I hope to be around 200 by the end of the week. Workout was hard but I really wish my squat would go up, my max is still in the mid 200's. No matter, I'll just have to keep doing them and doing them until it comes up. Did some brief S/S cardio afterwards. Will probably do a workout or some jogging tomorrow depending on how I feel.

cphafner
07-14-2008, 08:13 PM
workouts are looking good. Boozing will screw up the diet. I've switched to wine and straight Beam, but still can't limit it to just a couple. Keep at the diet!

Jorge Sanchez
07-15-2008, 06:03 AM
Looking good in here. What's the weight sitting at these days?

PS. Work your squats harder!!

Jordanbcool
07-16-2008, 11:47 AM
Thanks guys! My weight right now is hovering around 203-204 and should hopefully but about 200 by the end of the week.

As far as squat goes I've been thinking of dropping the weight 10lbs and doing the full 5 reps. or upping the weight about 10-15lbs (or as much as I can) and getting an actual max. Actually, I should def. do that next week and figure out a max for all of my lifts. This week I'm going to attempt 100lb DB's for bench. I'll update tonight or tomorrow.

Jordanbcool
07-18-2008, 07:39 PM
I had a great workout today for back. My weight today was 201 which surprised me at the sudden weight loss. Anyways, I'm looking much better in the mirror right now but I'm still not lean enough. I'm excited though because if everything keeps going the way I planned I should hit 12% by the end of August. I'm also excited because it seems I've gained muscle in my upper body atleast 5-10lbs I think so everything seems to be working out. Unless I have a car accident or just go crazy and eat everything in sight I should look much better then last summer. I also plan to get a really dark tan and probably dehydrate a little before taking pictures. Anyways, I don't feel like posting numbers (lazy I know). Just trust me that it was good.......lol.

Also to clarify I don't think I've gained any muscle from the dieting, just from the horrible bulk. So even though I partied alot it seems I made some ok progress.

Jordanbcool
07-26-2008, 05:25 PM
Have been really busy with work lately. But I have been lifting. I'm finishing up my refeed and I should have 1-2 more cycles before I'm satisfied with my bodyfat. Who knows though. I think right now I'm around 16-17% and 200lbs or so. I don't have exact numbers because I haven't weighed myself since Thursday (and its hard to get an accurate bodyfat). I'm not too worried though because I'm going by looks, but I am looking better and better as time goes by. I will start posting my next workout sometime next week (monday or tuesday). Until then, take care everyone.

Jordanbcool
07-31-2008, 02:30 PM
Chest workout

DB Incline press
80'sx5
80'sx5
85'sx5

DB Arnold press
50'sx6
55'sx6
55'sx6

Dips
BWx3x8

Leg raises
3x12

Cable shoulder raises
25x10
25x10
25x10

Comments
Regular workout I guess. Next week I will start testing my max lifts on deads, squats and bench. I'm very happy however at my weight loss. Right now I'm 205 carbed up. I'd like to be 175-180lbs 10-12% when I'm done dieting. I may even diet past summer into September because right now I'm mostly going off looks and I don't want to get into the mindset of trying to attain arbitrary numbers. Right now I'd say I'm about 16-17% but I've still got a 3 week cycle, carb up then a diet break. At that time It'll be September and then I'll make a personal call as to follow 1-2 more cycles or to stop and bulk again. Anyways, I'm probably doing a back workout tonight so look for it later.

Jordanbcool
08-03-2008, 11:45 AM
Sorry for the late update. But here are my past two workouts. I still plan to start maxing out this week but I'm unsure of what. As of now my body fat is still 17% and I weigh 200-203lbs. I'm starting another 3 week cycle and I hope to be at the same body fat as last year at least (which was 14%). After that I will take off a week and probably start another psmf cycle (and so on) until I'm satisfied. So without further ado here are my past workouts.....

Back

DB rows
125x5
125x5
125x5

Pulldowns
180x6
180x6
180x6

Rows
135x8
135x8
135x8

DB shrugs
90'sx10
90'sx10
90'sx10

DB curls
40'sx12
40'sx12
40'sx12

Legs

Squats
195x5
225x5
235x5

Front squats
135x6
135x6
135x6

Calf raises
135x8
140x8
140x8

Leg extensions
80x10
80x10
80x10

SLDL
135x12
135x12
135x12

Jordanbcool
08-04-2008, 08:16 PM
Just finished up cardio for the week. Did a few sessions of HIIT I think for half an hour (with breaks of course) but thats all I'm doing as far as running (don't want to overdo it with HIIT on a psmf). It was mostly for training since I'm working on my coordination, speed and agility as well as distance.

I'm doing a workout tomorrow either chest or back but I'm not sure yet. Diet started again today and I dropped a ton of water weight/carb weight already so thats good. Going to go online and order nitor or something to help shed as much as possible. Anyways, look for an update tomorrow.

Jordanbcool
08-06-2008, 10:47 AM
Back

DB rows
125x5
125x5
125x5

Pulldowns
180x5
190x5
210x5

Rows
155x6
155x6
155x6

DB shrugs
90'sx6
90'sx6
90'sx6

Preacher curls
55x8
55x8
55x8

Comments
Great workout. Today should be chest and Friday will probably be a deadlift max. Hopefully I can get 4pps or more.....Anyways, diet is still going well. I'll update later tonight.

Jordanbcool
08-06-2008, 01:39 PM
Chest

DB bench
90'sx5
95'sx5
95'sx5

Military press
135x5
140x5
145x5

DB shoulder press
55'sx6
55'sx6
55'sx6

Decline situps
3x12

Tricep pulldowns (rope)
50x8
50x8
50x8

Comments
Good workout. Strength went up from what I've been doing in military press over the past couple of weeks which is a good sign. Again, I'm happy at the progress I'm making as far as my diet goes. I've lost 2lbs from yesterdays workout and I'm def. under 200lbs now. After this cycle I will refeed normally and then take a week off cardio and training but will adjust maintenance calories accordingly. If I do that well and don't go crazy and gain a bunch of fat back I should be on track to only have to run one more cycle before I'm around 12%. I may continue doing another cycle to get closer to 10% but it depends on how I look and how I feel about dieting again. Basically right now I'm more concerned about looks then weight and numbers. But if I'd have to say I expect to be atleast 180 at my heaviest. I just need to buckle down for the last 1-2 cycles because around that time I will be starting college again and I will be tempted like last year to party a lot and gain a whole bunch of fat. After I'm done dieting whenever that may be I'd like to maintain for a couple of weeks before rushing into a bulk. Anyways. I should do a max squat or dead lift Friday, and I will post numbers then.

Jordanbcool
08-10-2008, 02:24 PM
Legs

ATF squats
225x3
255x2
275x1 PR

SLDL
225x5
225x5
225x5

Calf raises
135x6
145x6
145x6

Comments
Great workout. I'm so happy that I got this huge PR. Atleast to me its huge. I got two people at the gym (one was a personal trainer) to confirm that I was going past parallel which is freaking awesome. The reason my squat jumped so much higher is because I had a belt on and that made going down a lot easier as well as making coming up much more stable. I don't know if I'm going to train now with a belt or not but I'm just really glad I got that PR while going below parallel. I didn't have enough time to finish my workout but atleast I got the majority of it done. Anyways, this is great and hopefully I can do a 4pps+ deadlift next week.

As far as weight is concerned I'm about 16% 195lbs ish. Nothing is set in stone. Hell for all I know I could be 195lbs at 18 or 20%. But all I know is that my strength is improving or staying the same and I'm dropping the weight like nobodies business. I plan to extend my cut through September and want to get down to around 175-180 depending on how I look. From there I want to maintain for a month or so before I start my bulk.

Jorge Sanchez
08-10-2008, 03:25 PM
Nice work, Jordan. Congrats on the PR and the weight loss.

Jordanbcool
08-14-2008, 07:58 PM
Chest

DB bench
95x5
95x5
95x5

Military press
135x5
140x5
145x5

CGBP
95x6
95x6
95x6

Decline situps
20, 15, 12

DB front raises
35'sx8
35'sx8
35'sx8

Legs

Deadlift
315x3
365x2
405x1
415x1 PR

ATF squats
225x5
225x3
225x1

DB lunges
55'sx6
55'sx6

Calf raises
135x8
135x8
135x8

Comments
Awesome damned deadlift PR. I'm so happy at that. Again I had a belt on which helped me keep everything nice and tight. Thats probably the most I've pulled ever and last week the most I've squatted at least at the floor so these are some nice PR's. My strength has improved so much since just concentrating on core lifts.

Anyways. I'm extending the diet as of now indefinably. I will keep pounding out the core lifts during school and stick to my diet. I have total control over my diet now so there should be no excuse why I won't reach my goals. The only person that can stop me is myself so we'll see if I make it or not. I plan to cut until I'm happy basically. I'd say to get down to at least 180 or until I'm at 12-13% whichever comes first. But in reality I will probably be aiming for a lean 175 or a (hopefully) ripped 170. I have a great physique as I'm slowly seeing and when I get rid of all this blubber I'll look so much better. So thats the end of my rant, hopefully I'm not all talk.

Jordanbcool
08-20-2008, 12:32 PM
Back

DB rows
125x5
125x5
125x5

Pulldowns
180x5
190x5
200x5

Rows
135x6
135x6
155x6

Preacher curls
55x8
65x8
75x8

Standing DB curls
55'sx6
55'sx6
60'sx6

Comments
Right now my weight is 194 still 16% about. I haven't lost much this week as I've been cheating a lot because I'm about to leave for college and I've been seeing as many friends as possible. No worries though as I'll probably still be cutting for a while longer (at least a month or two) before everything is all done. Anyways, I'm doing a max chest w/o soon so look for that coming up.

Jorge Sanchez
08-20-2008, 02:28 PM
Awesome work on the weight loss, Jordan. You must be looking a lot better at 16%.

Jordanbcool
08-22-2008, 09:49 AM
Chest

DB bench
90'sx5
95'sx3
100'sx4 PR

Military press
135x5
140x5
140x5

DB incline press
70'sx6
70'sx6
70'sx6

Situps (decline)
30, 15

Shoulder raises
35'sx6
35'sx6
35'sx6

Legs

ATF squats
225x5
245x5
275x1

Lunges
110x6
110x6
110x6

Calf raises
135x6
135x6
135x6

DB back extensions
100x8
100x8
100x8

Comments
So right now I weigh around 193 or so and I'm 15-16%. I do look a ton better then before but I also want to lose another 20lbs or so before I'm done dieting. I want to be at least 12% but I'm probably going to diet down to 9-10% which will take me 2-3 months to do (as everyone knows it gets harder and harder to lose weight the lower you go).

Also I started the feed today and I look so much bigger starting the carb up which is good. I hate feeling small and weak. Eating at maintenance next week and then starting up another 2 week PSMF cycle. Anyways, I'll post pictures up when I'm done. I'm very excited about this.

Jordanbcool
08-28-2008, 04:50 PM
Havent updated in a while. Been extremely busy moving into my new place and everything. Right now the internet isn't working for some reason so I'm having trouble tracking maintenance calories but I'm doing my best. Next week I will start another cycle and if I can control myself with the drinking I shouldn't have much longer to go depending on how satisfied I am with what I look. Anyways, I will update next week probably to give an update on weight and stuff like that.

Jordanbcool
09-02-2008, 07:09 PM
Back workout

DB rows
120x5
125x5
125x5

Lat pulldowns (cable)
150x5
160x5
175x5

Rows
135x6
185x5
185x5

DB hammer curls
50x6
50x6
50x6

DB curls
35x8
35x8
35x8

Update
So just getting back into working out, dieting and cardio after a week long break. Felt good being back in the weight room. Right now I'm sitting around 193 or so at 16-17%. I'll be running this PSMF cycle for 2-3 weeks depending on how I feel towards the end. I'll probably have to diet clear through fall to get as lean as I want. But thats ok because I really want to get lean so I know what I need to work on and because I feel I've gained enough muscle now to look pretty well at a low bodyfat percentage. I don't know how lean I want to be because I'm going to go mainly on looks so we'll see. But once I'm done I plan to post pictures so everyone can critique on what I need to work on. I'll update tomorrow and it'll probably be a leg workout.

Jordanbcool
09-03-2008, 11:05 PM
I had a chest workout today which was a dumb ass idea on my part. Basically I wasn't pushing anything near what I normally do for many reasons....poor sleep, doing chest/back right next to each other, trying to push to hard on so few calories and after taking a week off......Basically it was a piss poor workout so much that I don't even want to post it. I did get really sweaty though if that counts for anything. Anyways, I'm taking the day off tomorrow (except diet of course) and will do a leg workout Friday.

Jordanbcool
09-08-2008, 11:41 AM
Back

DB rows
125x5
125x5
125x5

Pulldowns
165x5
165x5
165x5

Rows
135x6
145x6
150x6

Cable curls
45x6 (each arm)
45x6 (each arm)
45x6 (each arm)

BB curls
65x8
65x8
65x8

Comments
Good workout. I tried to limit bad form and wanted to get a good contraction so I lowered the weight a bit towards the end of my workout. I'm probably taking an off day tomorrow and doing a leg workout on wednesday so I'm nice and refreshed for dead lifts I plan on doing. Other then that, I've still been eating the same old chicken/water routine which is getting old but o well. As it stands I'm still going to have to diet for 2-3 more months considering I want to be pretty lean when I'm done.

cphafner
09-08-2008, 07:59 PM
sessions are looking cut. Good luck with the cut.

Jordanbcool
09-10-2008, 01:47 PM
Thanks man. I'm making ok progress but its just going to take more time as far as fat loss goes. I've been doing pretty well in sticking to my diet and hopefully within the next couple of months I can finally post some pictures that I won't be embarrassed of posting.

Tonight is a leg workout, should be dead lifts which I'm excited to do. I'm expecting my lifts to be slightly under what I did 2 weeks ago considering I took a week off of lifting and unfortunately missed last weeks leg workout. If its considerably under what I usually pull I'm going to up the calories/protein to my PSMF (obviously the calories will mostly come from lean protein).

I also have no idea as far as weight and I've been going from the mirror. As far as fat loss goes I'm essentially the same (maybe 2-3lb difference) since as far as I can tell I don't see any dramatic changes in how I look. But thats understandable since it takes time to see noticeable changes. (If anyone is curious I should be about 15-16% as of now).

Jordanbcool
09-10-2008, 08:43 PM
Chest

DB bench
90'sx3
90'sx5
90'sxfail

Military press
135x5
135x5
135x5

Incline press
155x6
155x6
165x3

Shoulder press (machine)
110x6
120x6
120x6

Upright laterals (DB)
20x8
20x8
20x8

Comments
Workout wasn't on par with 2 weeks ago but it was much better then last weeks. I should be back to my old numbers within a week or two. I just think that my nervous system needs to get used to pushing up the usual weight after taking a week off. As far as weight goes I don't see any noticeable difference in the mirror but my clothes (shirts and pants) are a lot looser. I need to buy a new belt and right now I'm wearing a medium shirt that I used to not be able to fit into. So once I get my weights back up I'll be back in business. Hopefully I didn't lose any muscle which could explain the drop in weights. My back workouts are the same but my chest is down and we'll have to see how legs are tomorrow.

Sidior
09-10-2008, 08:52 PM
Way to stick with the PSMF, I know that can suck. Keep it up bro.

Jordanbcool
09-12-2008, 11:19 AM
Thanks for the encouragement. I haven't really lost much fat in my stomach yet but it seems that I'm losing fat from my face, buttocks, legs, and upper body. Tonight will be a leg workout and sometime this weekend I will start doing some HIIT. I need to figure out a consistent cardio routine for this PSMF. I can't do anything too crazy but I'd like to lose fat/weight while also getting into better shape. Maybe do a combination of HIIT one week and moderate cardio a couple times a week for 30 mins. or so?

Also next Friday I will probably start my refeed unless my numbers in the gym jump back to there previous weights. Then I may consider extending it for another week.

Still have no clue on weight but I should be around or under 190 which is good.

Jordanbcool
09-12-2008, 10:33 PM
Legs

Deads
315x5
345x5
365x2

Front squats
135x5
155x5
155x5

Calf raises
225x6
225x6
225x6

Leg press
285x8
285x8
285x8

Hamstring curls
100x6
120x6
120x6

Comments
Pretty good leg workout. I was happy with it. I think I'm going to extend the PSMF an extra week instead of refeeding this Friday. Hopefully my chest workout will come back this coming week. HIIT tomorrow and then I'll take Sunday off (except psmf of course) and start out the next week with a chest workout so I'm fresh.

Jordanbcool
09-17-2008, 09:53 PM
Chest

Military press
135x5
140x5
155x5

Incline bench
165x5
175x5
185x4

DB flys
45'sx6
45'sx6
45'sx6

Shoulder press (machine)
120x6
120x6
120x6

CGBP
115x6
115x6
115x6

Comments
I felt this workout went pretty good. I decided to throw in that extra chest/tricep work because I felt it was needed instead of doing abdominal. As far as diet goes, I've been slacking off since my last post so I need to buckle down or I'm going to be "dieting" for eternity which isn't cool. On another note I'm currently wearing a size 32 waist which is awesome because its the thinnest I've ever been in my entire life. The lowest pant size I've ever been able to wear was 34. Once I get myself back into shape with the diet everything will be gravy. I'm feeling a leg workout tomorrow probably then back on Friday.

O and if anyone is wondering. Since I started my cut I've dropped six (6) pants sizes :)

Jordanbcool
10-23-2008, 02:38 PM
So I've been out of the gym for about a month now due to a really bad illness. But thankfully I'm better now and I've started lifting again. I've also gained some fat and lost some muscle but it hasn't been too bad. I had a back workout two days ago and I just wanted to record some of the numbers before I forget.

Back

DB rows
105x5
110x5
115x5
115x5

Lat pull downs
150x5
160x5
175x5
175x5

Rows
135x8
135x8
135x8

DB curls
50'sx6
50'sx6
50'sx6

BB curls
Barx12
Barx12
Barx12

Comments...

As you can see my weights are down but hopefully with aggressive training and upping my calories I can get them closer to what I had a couple weeks ago. After my strength is gained back I plan to start up the PSMF again to reach that 9% I've always striven for..

Sidior
10-23-2008, 05:49 PM
Do you think your extreme cutting (PSMF) contributed to your sickness at all?

Jordanbcool
10-30-2008, 12:38 PM
No, it was smoking all these cigarettes I've been doing for the past year and a half. I'm done with it though and have already started a stop smoking program with my college (offered by the health department). This time hopefully being on a program like this will help me quit permanently instead of relapsing after a couple weeks....

Sidior
10-30-2008, 07:59 PM
Best of luck with quitting that habit bro.