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Shocker
03-17-2002, 07:04 PM
http://news.bbc.co.uk/olmedia/235000/images/_238120_keckoneandtwo300.jpg

LINKS

~ STRENGTH AND BODYBUILDING RESOURCES
www.naturalstrength.com
www.cyberpump.com
www.drsquat.com
http://brookskubik.com
http://musclememory.com/
www.weightsnet.com
http://pub26.ezboard.com/foldschoolstrengthtraining70757frm1
www.superslow.com
www.avantlabs.com
www.intense-workout.com
www.hardgainer.com
www.ironmind.com
www.cbass.com
www.davedraper.com
www.skiplacour.com
www.mikementzer.com

~ EXERCISE DEMONSTRATIONS
www.theministryoffitness.com/exercises.htm
www.exrx.net/Lists/Directory.html
http://users2.ev1.net/~yasso/gear/FAQ/ae.html

~ NUTRIENT DATABASES
www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
www.fitday.com/WebFit/index.html
www.supplementwatch.com/

~ MUSCLE TUTORIAL
www.gwc.maricopa.edu/class/bio201/muscle/mustut.htm
www.ptcentral.com/muscles/

~ TUNA REFERENCE :)
www.chickenofthesea.com


*** updating

5:00am Wake up having previously been disturbed in my sleep about 10 times during the night by the need to constantly be urinating. Mildly hung over today and woozy feeling.
:rolleyes: ANNOYINGLY, my rice cooker had broken itself overnight and I couldn't cook my brown rice to take to work. FCUK. Bought some fruit!!! at the station which I haven't eaten much of lately. This was to avoid eating crap since I just getting a bit too much fat for my liking. *

FOOD

Coffee x2
Glass of Water x5 600ml
Oats 1 Cup
Multivitamin
Mixed Dried Fruit 50G
Grapes Green 500g
Apple 200g
Cottage Cheese 100g
Banana 200g
MRP 30g protein
Low fat milk 200ml
Glucose 10g
Grilled Baby Octopus x6 Ockies
Tuna steak 250g
Green Salad small
Beer 600ml
Brown Rice 100g
Grilled Rump Steak 300g

TRAINING

Chest and Back
Flat Dumbbell Press: (75lbsx9)(75lbsx9)
Close Grip Chins: (33lbsx9)(33lbsx9):cool:
Incline Dumbbell Flies: (33lbsx11)(44lbsx11)
Deadlifts: (220lbsx11)(242lbsx11):( Decline Barbell Bench Press: (143lbsx11)(165lbsx10)
CloseGrip Seated Cable Row: (132lbsx11)(143lbsx9)
45 Degree Decline Situps: (25lbsx30)(25lbsx30) :D

:cry:Feeling like absolute shiat, kinda drunk and woozy-like
:( (trying to fix technique)
:cool:I changed the WBB2 routine's Incline Dumbell Press for Flat and Flat Dumbell Flies for Incline.
:D medicine ball.

:) 45 mins Surfing

Shocker
03-17-2002, 07:06 PM
oops I funked it up, this was yesterday...Sunday

Routine: WBB2 (three weeks in)
Light Frame/ Weight: 165 lbs/ Height: 5"10/ Age: 25yrs /BF: 10%

CURRENT CONDITION:

As unfit as I have ever been but OK for strength.
I like to be cut and you could call me a hardgainer by choice because I am over active, but will try to bulk and keep some fitness too. Looking for a practical body that works, an athletic body.

SLEEP: woke up 3 times in middle of night, 9 am start (10 hours)

FOOD

Water: x12 600ml
Coffee: x1
Oats: 1 cup
Dried Fruit: 50g
Brown Rice: 400g
Brocoli: 1/2 cup
Grilled Pork: 150g
Meat Pie (sauce): Less than 10% meat!
Hot Dog (sauce):
Coca Cola: 500 ml
French Bread & Parmesan Cheese
Guinness: 6 pints
Potato Wedges: bowl
Eggplant & Advocado Salad

:)20 min rough water (ocean) swim
:)20 min bike ride to my friends house.
:)20 minute bike ride home

SLEEP 10:00pm. Surfing tomorrow @ 5:00 am

Shocker
03-18-2002, 09:41 PM
6:30 am Wake up SLEEP = 9 hours
Felt quite tired this morning and didn't want to get up.

Coffee: X2
Oats: 1 cup
Dried fruit: 50g
Vitamin C: 1000mg
Multivitamin
Apple
Brown Rice w. Sweet Chilli Sauce: 1 Cup
MRP w. 1% milk: 30g protein
Banana
Flax Seed Oil: 20ml
Cottage Cheese: 400g
Tuna w. Oil: 200g
Brocoli: 1/2 Cup
Eggplant: 1/2 medium
Pork (grilled): 200g
Wholemeal Bread: 4 Slices
Eggs: x3
Carrot: x1

http://www.mathworks.com/products/gallery/images/engine.gif

Bike ride: 45 mins
10:30 pm Sleep

Tryska
03-19-2002, 04:03 AM
hwere are you located?

and how come you have issues sleeping through th night?

Shocker
03-19-2002, 03:44 PM
Hi Tryskaa .. do you mean where do I live? I live in Sydney.

http://www.fei.org/_pictures/Bondi2.jpg

On that particular night I had trouble sleeping because I was drinking at the pub for St Patricks Day. Also it is still quite hot here and I dont have a fan.

Any tips on sleeping for me?
Do you like my crappy diet?

Tryska
03-19-2002, 05:20 PM
i like the octopus. *lol*

actually your diet bothered me for a second, cuz i was reading through and wondering where the protein was, but i found it. is it workin for ya?

and it all makese sense now....that picture is beautiful, and i envy you having the beach so close that you can visit her whenever you want to.

as for sleeping...ummm....other than turning the a/c up, all i can come up with is sleeping nekkid. and not drinking. *lol*

Shocker
03-19-2002, 08:02 PM
Wake up 6:30am - Walks around in the nude for a while.
Slept OK and had a dream that Mohammad Ali had made a comeback from his sickness and I was his manager. He had a real stacatto boxing style, that rocked.

FOOD

Water: x11 600ml
Oats: 1 cup
Dried fruit: 50g
Multivitamin: x1
Vitamin C: 2000mg
Coffee x1
Cottage Cheese 150g
Peanut butter: 20g
Strawberries: x6
Chicken: 200g
1/4 butternut pumpkin and Cinamon.
Brown Rice: 200g
Tuna w. veg Oil: 200g
Boiled Eggs: x2
MRP: 32g protein
Low fat milk: 200ml
Flax seed oil: 10ml
Almonds: 200g

2 stroke petrol: 1 litre
Metholated spirits: 500ml

TRAINING
11:00am LEGZ gym near work.

Skwats: (110lbsx30)
Leg Press: (330lbsx20)
Leg Extensions: (90lbsx15)
Hamstring Curls: (132lbsx9)(132lbsx9) rolleyes: (88lbsx7) :eek:
Standing Calf Raise: (210lbsx25)
Seated Calf Raise: (66lbsx25)(66lbsx15) ;)

ABZ
Hanging leg raise: (10lbsx15)(10lbsx15)
Decline situp w. Twist: (0lbsx30)(0lbsx30)

:rolleyes:Last 3 of second were sketchy.
:eek:To failure.
;)Hold for 2 seconds at top

:)20 mins Swimming at the beach to chill out after a crap day at work. Saw some hot girls, it was a hot day. I am looking tired lately.
:)10:00 pm SLEEP

Shocker
03-19-2002, 08:13 PM
Originally posted by Tryska
i like the octopus. *lol*

actually your diet bothered me for a second, cuz i was reading through and wondering where the protein was, but i found it. is it workin for ya?

and it all makese sense now....that picture is beautiful, and i envy you having the beach so close that you can visit her whenever you want to.

as for sleeping...ummm....other than turning the a/c up, all i can come up with is sleeping nekkid. and not drinking. *lol*

I know, my diet has always been the part of my training that is lacking. I used to love eating healthy stuff without a concern for my size. I also have a hectic lifestyle and always carry my gym bag with me to work, catching trains and busses all over the place.

Sometimes I dont get time to prepare my food for the day since I get too tired or exhausted really. So it means that I will be shopping. Keep watching and you may see me have some interesting food days.

http://www.21stcenturyhawaii.com/events/lava.jpg

The diet is working OK.
I go very much by how I feel and am very sensitive to my energy levels, so intuitively I stop bulking occasionally because I feel like crap. I am an endorphin junky and love my sport and sweat.

There is a marathon that I want to enter soon for example, but that isn't going to mix with my bulking, oh well, I have been eating alot over the past two months and doing hardly any cardio.

Anyways, if you ever are out my way, dont forget to holla.

Tryska
03-20-2002, 05:08 AM
don't think i won't man!

*lol* actually...i feel your pain on the commute....i'm pretty much the same way, carrying my gym bag all ove the city on busses and trains and cabs and whatnot. what i've done, is started packing my lunches. actually, i make a big pot of ssomething on sunday, and then split it up in to tupperwares for each day of the week. then i supplement on each side with stuff i buy outside as well.

it makes things a bit easier...but i'm also cutting, so knowing how my foods been prepared is key to me.

Shocker
03-20-2002, 11:54 PM
6:30 am WAKES up [M1]

Oats: 1 cup
Dried fruit: 50g
Water: x2 600ml
Coffee: x1
Brown rice: 200g
Tuna w.veg oil: 200g
Cottage cheese: 300grams
Almonds: 300g
MRP: 30g protein

Shocker
03-29-2002, 05:13 AM
Played games all last night.
Slept 3:00 am.
Woke up did nothing most of the day
Almost Forgot to eat altogether

McChicken
Double Whopper
Blade steak: 200g
Salad: bowl
Eggs: x2
Glasses of wine: x2
Chocolate cake: x12 pieces
Coffee:x 4 cups

Total calories: 960 000 cals

No exercise at all except some light shoulder weight work and
1 set of bodyweight dips

http://www.granavenida.com/d-paranoias/fotos/gal_par/foto/mc_chicken.jpg

faaaattttt

Orange357
03-29-2002, 07:16 AM
mmmmm...fake chicken like things...

Shocker
04-04-2002, 06:52 PM
I've lost some information because I haven't visited the boards for a while. I am going to start working on my fitness more as I am starting to feel like crap. Like I get lethargic and stinky and
I have a need to sweat alot, so I guess I just wont make size improvements as quickly as others. Oh well.

TRAINING
Arms yesterday ~

Seated DB Press: (62lbsx6)(62lbsx6)
Standing DB Lat Raise: (49.5lbsx6)(49.5lbsx6)
Front DB Raise: (22lbsx6)(22lbsx6)
Incline Skulls: (88lbsx8)(88lbsx5)
Incline DB Curls: (38.5lbsx7)(33lbsx8)
Dips: (44lbsx11)(66lbsx9)
Hammers: (44lbsx8)(38.5lbsx10)

:confused:WEIRDNESS: my left arm gives out first on inc. db curl and right arm is weaker on hammers.
;)Good energy levels at least I didn't feel like I was going to pass out even before I got to the gym this time.
I went to sleep at about 9 pm the night before and slept in till 6:45am, so almost 12 hours.
:redface:Drank good supplies of water

FOOD

Coffee: x1 cup
Apple
Multivitamins
Vitamin C: 2000mg
Cocoa pops and 250 ml milk
Tuna w.Oil: 425g
L-Glutamine, Taurine, BCAAs & Colostrom mix :spam:
MRP light milk. 70g protein
Roast beef 200g & Gravy
Vegetables Brocoli & Pumpkin
Potatoes x1
Cottage cheese: 500g.
Tea: x3 cups
Vegetables: Brocoli, carrots, zuccini at dinner

:spam:In a litre of water throughout workout. The stuff looks like I am drinking a big bottle of someone's piss. I kept telling my friend that I was going to the toilet and I would be right back then take my container wit me.

Sleep @ 9:45pm

Shocker
04-05-2002, 06:44 PM
6:45am START

TRAINING

Squats: (140lbsx15)(140lbsx12)
Leg Press: (330lbsx20)
Leg Extensions: (121lbsx15):eek:
SLDL: (132lbsx8)(132lbsx8)(132lbsx6):confused:
Standing Calf Raises: (220lbsx50)(220lbsx20)

:eek: these burn like phuc
:confused:wanted to do some ham curls but the machine was being used so I opted for SLDLs, after all the quad work though, my knees were wobbling and shiat so I couldn't do a great job of it.

FOOD

Coffee: x2 cups
Apple
Oats: x1 cup
Chocolate Milk (instant): 2 spoons
Satay Chicken Sticks: x2
Hainan Chilli Chicken w. White Rice
Soup
Green vegetables of some sort (?)
MRP 40g protein
Half bag of Jaffas, someone just came and put them on my desk so I ate them.
Double Whopper, no cheese thanks I am on a diet.

6 Pints of Beer
8 Bourbon and Cokes
4 Vodka and Cranberry

Picked up on two girls in the one night this time ! Oh yeah they were both fukkin hot too, which is nice.

SLEEP 2:30am

http://www2.victoriassecret.com/images/prodpri/V123892.jpg

Shocker
04-08-2002, 07:22 PM
stared this today

Food
Multivitamin and vitC
oats
apple
chicken kebab w. Chilli and barbeque sauce
chicken and avocado pasta
300 grams cottage cheese
banana
Glucosamine and BCAAs
MRP

I need to check out some stuff about this routine since i dont think that I understand it.

Incline Dumbell Press (71.5lbsx6)(71.5lbsx8)
Flat Flyes (44lbsx8)(50lbsx6)
Dips (66lbsx6)(55lbsx5)(0lbsx4)
Close Underhand Grip Chins (44lbsx6)(22lbsx9)
High Cable Row (154lbsx6)(121lbsx10)
Deadlift (220lbsx6)(220lbsx8)

hmm, I will have to check something
..sign your pity on the runny kine

The Calvinator
04-09-2002, 12:54 PM
i love your psoted pics man, especially the girl in the bikini!!

Shocker
04-09-2002, 10:29 PM
Originally posted by The Calvinator
i love your psoted pics man, especially the girl in the bikini!!
thanks brother! She is nice huh.

http://www.csua.berkeley.edu/~bhchan/pic/macross.jpg

Shocker
04-11-2002, 12:57 AM
FOOD

Oats: 1 Cup
Strawberry Yoghurt: 150 ml
Apple
Multivitamin
Vitamin C: 1000mg
Chicken Teryaki Nori Rolls: x3
MRP & Flax Oil
Glucosamine & BCAAs
Bread roll & butter
Spanish Meat balls in tomato & olive oil: x6
Chicken & seafood Paella
Red wine: x2 glasses

TRAINING

Standing Military Press: (110lbsx6)(100lbsx8)
BB Lat Raise: (88lbsx6)(88lbsx10)
Close Grip Bench: (132lbsx6)(132lbsx9)
Tricep Push Down: (121lbsx6)(132lbsx8)
Barbell Curl: (88lbsx6)(88lbsx8)

:eek:I still haven't got used to weight ranges and dont have a spotter to assist, so this will take a bit to figure out.
Sort of fooked that up, but I am learning
:rolleyes:P.S. I am a skinny weak loser. That's what my mum says anyway.

http://www.thespark.com/graphics/frontpage/trophybrat_small.jpg

Shocker
04-11-2002, 10:16 PM
FOOD

Oats 1 cup
Apple
Multivitamin
Vitamin C: 1000mg
Tuna w.Oil: 425g
MRP: 60 g protein
Glucosamine & BCAAS
Beer: 750 ml
BBQ Chicken thigh
Pumpkin: 1/2
Eggplant: 1/2
Carrots: x2

:)No weights today.
:)Damn I feel like some fat shiat.
:)Attached below is my run territory - 7- 8 ks total from my doorstep.
:)Run Forrest.
:)Stretched like a little biartch when I returned.

Shocker
04-11-2002, 10:25 PM
i think that that picture is too big

here it is attached.

Tryska
04-12-2002, 04:26 AM
can i come live with you?


*puppy dog eyes*

Shocker
04-17-2002, 02:17 AM
I would like to take the opportunity to point out that my right eye keeps drifting off to the right.

Food

Oats 1 cup
Multi & vitC 2000mg
Apple
2x tablespoons flax
60 grams protein whey
200 grams tuna
250 grams cottage cheese
200 grams almonds
Potatoe and egg fritata
2x carrots

* I missed some stuff in my journal and my lifts are not so good this time around, possibly because I shed a small rubber tyre having run about 40 k last week with about 3-4 k sprints. My calves are giant springs.

http://www.skin-diver.com/features/FeatureImages/Jul00/photo_great2.jpg

Training

Incline DB Press (77lbsx6)(66lbsx9)
Flat Flyes (49.5lbsx6)(44lbsx8)
Dips (77lbsx1)(66lbsx5)(44lbsx7)
* My most disappointing effort! I think that I gave up on the last one at 7 reps then realised what I had done and burned myself onto the wall.
Close Underhand Grip Chins (44lbsx6)(22lbsx9)
*Another effort worthy of crap. Pls ridicule these lifts as they are comical.
High Cable Row (165lbsx6)(132lbsx9)
Deadlift (176lbsx6)(154lbsx10)
*I was not actually all that unhappy with my dealift performance here, even though you may want to burn me for this most. The reason why I have dropped my weight is to improve my grip strength which sucks. I need to let the grip catch up and have stopped using straps which is a bit of a cheat. Mild back workout.
Shrugs (132lbsx10)

http://www.skin-diver.com/features/FeatureImages/Jul00/photo_wwi.jpg

Tryska
04-17-2002, 05:13 AM
cool pics!

is this drifitine eye thing a usual occurrence, or just lately?

Shocker
04-17-2002, 04:00 PM
Originally posted by Tryska
cool pics!

is this drifitine eye thing a usual occurrence, or just lately?
Thanks Tryska -
my eye has been annoying me. It is because I am in front of a computer of reading a book almost every second of the day. Often I a reading in poor light but there is nothig that I can do about it really.
I went to the optometrist and he said that it is somewhat common, however I may need glasses. I think that it is a problem with exhaustion. :cool:
Yo and thanks for taking the time to read my journal! - ur the best. :)

rookiebldr
04-17-2002, 07:22 PM
Cool journal. Nice strengths (77lb dips, 77lb incline DB Presses, 50lb flys), great comments.

Tryska
04-18-2002, 04:26 AM
thanks man! ;) i like reading your journal..it's kinda exotic..with cool pics.

yeah, i can see the possibility of glasses, to train the eye, backt o staying in place. it might be a problem that was waiting to happen, and gets exacerbated by eyestrain, but unless you want it to permanently set cock-eyed, you prolly wanna do what you need to do. hee hee.

Shocker
04-18-2002, 06:20 AM
Well, it is my personal space after all. Keep reading, I make lots of mistakes, so let me know if you see anything that stands out or you have any suggestions. Keep in mind that I am into health, not necessarily bodybuilding, but I perceive stength to be part of that, however I will sacrifice size for mobility or a deep lung full of air.

http://www.imm.org/Images/fineMotion4S.jpg

I think that you would agree my main downfall is that I drink too much. But hey, I gotta have some fun otherwise you might as well bury me now. Anyway, I got really skinny and my training goals have been all screwed thanks to bodybuilding magazines and an overactive imagination thinking creating high volume routines. To some extent I was successful however not as a bodybuilder.

"...it is a mistake to point to the apparent success of a couple dozen top title winners as indubitable proof that a certain training approach is effacious. If one were to look back through the course of their bodybuildin careers and calculate the hours, months and years of wasted effort from their blind, non-theoretical volume approach, one would have to question whether their achievements could properly be termed successful at all." ~ Mike Mentzer, IronMan Magazine, March 1994.

Shocker
04-19-2002, 01:39 AM
Food

Oats 1 cup & Honey 1 tbl spoon
Coffee x 2 cups
Lots of water
Brown Rice 500g steamed (1.5 cup)
Tuna 425 g in brine
2 tblespoons flax
Multi & vitC 2000mg
Potato Gnocci
Whey 20g Protein
then dinner which I dont know about yet.

http://www.gameblitz.com/images/un4.jpg

Training
Standing Military Press (115.5 lbsx5)(88lbsx9) :)
Lateral Raises (93.5lbsx6)(88lbsx8) :(
Tricep DB Close Grip Press (44lbsx4)(49.5lbsx8) :redface:
Cable Press Down (132lbsx6)(121lbsx10) :D
Barbell Curl (99lbsx6)(88lbsx7) :p
Concentration Curl (33lbsx5)(22lbsx8) :cool:

:) Good form on the second set here - 2 seconds up, 4 seconds down. Shaky on first set but passable form. (i.e. looked like a military press of some sort - joke)
:( Last two of the second set were below par in that I was unable to raise the bar to the chin. I think that I am holding the bar too close at the grip and my biceps are getting pumped by the end.
:redface: This is a new exercise and I am unsure whether I am supposed to be keeping the DBs at shoulder width or closer. The name alludes to closer but common sense tells me shoulder-width. It's sort of like a DB press for chest with different rotation of grip. Form was ace on second set, very slow negatives.
:D Go harder next time for the first set.
:p Very slow second set.
:cool: hmmm.

My training partner needs to hurry up. He is not as urgent about the whole process as me.

http://oak.cats.ohiou.edu/~section9/macross.JPG

ABS
Hanging leg raise to bar - (0lbsx8)(0lbsx12)
Side bends - 2x15 (55lbs)
Leg Raises - (0lbsx15)(0lbsx15)
45 degree board situps - (11lbsx15)(11lbsx10)

Shocker
04-20-2002, 07:52 AM
SLEEP - 9 hours

FOOD

Oats: 1 cup
Honey: 1 tblspoon
Vitamin C: 2000mg
Multivitamin
BCAA, Colostrom, Taurine, Glutamine - double dose
Banana
MRP: 30g protein
Wheat & Grain Crackers: x 2
Baby Octopus: x5
Pad Thai Noodles w. Chicken and Egg
Beef Strips: 50g
Ice cream: 200g
Eggs: x2

TRAINING

Run Outdoor: 35 mins
Stretch 10 mins

:spam: Rest day tomorrow

Shocker
04-23-2002, 05:14 AM
Whilst this was not the best workout that I have ever had, it was one of the more productive ones and educational. I made certain technique progress by working with a slower cadence 4/4 as opposed to my usual fast repping scheme of 1/2. This allowed me to identify exactly where I was recruiting irellevant muscles to assist in the lift.

One of the problem areas that I identified immediately was in the Squat. Slowing this down meant that my weight had to be further reduced from what it had been to achieve the full ROM. I really want to get the best technique possible for this so that I can be one of the few people around that can do this exercise legitimately.

I have only recently begun training legs seriously i.e. last 12 months so go easy on my crappy lifts. I am not doing anything fo ego and I want to execute the work not demonstrate it. My squat is a little shaky - however at least I perform a full deep ROM on this. I really regret my short history in leg training now and it is a little frustrating for me.

FOOD

Oats: 1 cup
Honey: 1 tea spoon
Apple
Cottage Cheese: 250g
Brown Rice: 500g steamed
Chocolate Milk 400 ml
Light Milk 2%: 150ml
Beer: 200ml
Beef Steak: 300g bbqed
Eggplant: 1/2 bbqed
Brocoli: half cup

SUPPLEMENTS

Whey Protein: 60 g
Flax Seed Oil: 2 table spoons
Multivitamin
Vitamin C: 2000mg

TRAINING

Squats: (145lbsx6)(145lbsx6) :eek:
Hack Squats: (70lbsx8)(70lbsx6) :redface:
Leg Curls: (90lbsx6)(90lbsx6) :rolleyes:
SLDLS: (155lbsx7)(155lbsx6) :confused:
Standing Calf Raise: (110lbsx10)(120lbsx9)(120lbsx7)(120lbsx6)

:eek:As per my above explanation, 4/4 cadence, full ROM.
:redface:I startedgetting really hot and sweaty during this exercise. I swear that I am one of the only people that sweats at the gym whilst lifting weights.
:rolleyes: Nice burning hams and dripping with sweat.
:confused: My knees keep buckling at the lower end of the movement due to the "jelly" legs that some from previous exercises. Hampers my ability to get good results from this exercise.

Shocker
04-23-2002, 07:15 PM
WAUSAU, WIó Local resident Alvin Wanamaker swore off all meat products for 36 hours, from Friday morning to late Saturday afternoon. "I was planning to go vegetarian for life," Wanamaker said Monday. "But then I figured, hey, there's hot dogs in the fridge, and they'll just go to waste." Wanamaker made headlines last year for his strict three-day exercise regimen of 100 sit-ups every morning.

http://www.sun.ac.za/anatpath/neuro_path/img/muscle.gif

Shocker
04-29-2002, 01:39 AM
FOOD

Oats: 1 cup
Cinamon
Sultanas
Apple
Breakfast Bar
Chicken: 100g
Chicken Cakes: x250g - lower quality meat.
Turkish Bread: 75g
Salad: Pumpkin and Cheese
Protein Bar: 40g protein
Olives: 100g stuffed with chilli
Olive Oil: 20g
Salmon Steak: 200g
Salad: Ricotta and Tomato w. dressing
Beer: x4
Vodka: x2

TRAINING

:)Incline DB Press:
(35kgx6)(30kgx9) >>
(35kgx6)(32.5kgx9)

Failed in first attempt at 37.5kg. I believe that I can do this next time.

:(Flat Flyes:
(22.5kgx6)(20kgx8) >>
(22.5kgx6)(17.5kgx10)

Dropped in weight to improve form. Kept straightening my arms at the top of the movement. Felt OK in chest.

:(Dips:
(20kgx5)(15kgx7) >>
(22.5kgx5)(20kgx5) + negatives

Felt flat here. Possibly spent from previous exercises.

:)Close Underhand Chins:
(20kgx6)(10kgx9) >>
(22.5kgx6)(15kgx9)

Felt quite good.

:(High Cable Rows:
(75kgx6)(60kgx9) >>
(72.5kgx6)(63.6kgx7)

Grip started to suffer. Fat handles on machine.

:(Deadlift:
(80kgx6)(70kgx10) >>
(80kgx6)(70kgx9)

Grip was absolutely dying.

:)Military Press:
(52.5kgx5)(40kgx9)>>
(50kgx6)(45kgx9)

From standing to seated. Only seated was available this time. Not sure of the improvement.

:)Lat Raise:
(42.5kgx6)(40kgx8) >>
(41kgx6)(32kgx10)

Dropped second set to improve form. Better form overall.

Shocker
04-29-2002, 08:53 PM
http://www.mathstat.uoguelph.ca/img/fractal.gif

FOOD

Rice Bubbles and slightly off milk - yum
Apple
Banana
Pasta: 250 g
Chicken: 100g
Advocado: 1/4
Frozen Yoghurt: 400g
Olives and Chilli: 100g
Seafood Extender: 50g
Ocean Trout: 200g
Brocoli: 1/2 cup
Eggplant: half
Salad w. Fetta Cheese & Ceasar dressing
Tomatoe: 1/2

SUPPLEMENTS

Multivitamin
Vitamin C 2000mg

TRAINING

:)Squats
(65kgx6)(65kgx6) >>
(70kgx8)(75kgx8)

Squat is slowly improving. Technique could improve more.

:)Hack Squats
(30kgx8)(30kgx8) >>
(35kgx8)(45kgx8)

Slow 4/5 cadence.

:(Leg Curls
(40kgx6)(40kgx6) >>
(60kgx8)(50kgx5)

Not quite full ROM. Dont like this machine.

:)SLDL
(70kgx7)(70kgx6) >>
(80kgx6)(80kgx7)

Straps on second set allowing me to do slower reps 3/3.

:)Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)

Hard to measure progress in calve raises since every machine seems to measure in different weights.

Tryska
04-30-2002, 06:57 AM
*lmao@3 day guy*

that was hilarious. you're planning on throwing that milk ot right?

Shocker
04-30-2002, 06:23 PM
Tryska! Welcome back to my journal.

The milk, yes - my butler will be disposing of it later this evening.

How's my diet going? Any suggestions?
Sorry I can be bothered couting calories - I am way too skinny as it is - IMO (77kg @ 176cm & 10%BF). I am making progress in certain ways.

Tryska
04-30-2002, 06:40 PM
hee hee..thanks. i've been keeping a rahter low profile lately. and really should get back to updating my own journal. perhaps tomorrow.

anyways....can't really make heads or tails of the grams thing, being a yank..talk to me in ounces baby! but....your food choices look good and clean, aside from the vodka here and the beer there, and it seems your getting adequate protein. how do you feel?

Shocker
04-30-2002, 07:18 PM
I am tired all of the time.
I think that I need more sleep actually rather than it being a problem with my diet.

What is an ounce?: - 36 grams I believe. The only thing that
goes in ounces here is marijuana. I dont know how you guys operate in these funny measurements. Like a foot, a yard, a gallon etc. Go metric, you can think in ones, tens and hundreds -It's great !!! *hugs tape measure *


You know what I have been eating tonnes of lately ? - SQUID.
I wonder if it is a worthwhile food to pursue in bodybuilding ?

And yes, update ur journal. I will come and have a browse...

Tryska
05-01-2002, 06:49 AM
one oz = 28gms it's a pain in th ass, at least if it were 36 it would be easier to split up and figure in my head. i could just use a base of 2 or 3, or 12 if i was feeling adventurous.

hmmm.....squid should be low in fat and high in protein right? i think that's pretty much all that's required to be a magical bb food.

and yes...as soon as i'm awake i'm gonna update. (just woke up a little bit ago - not cuz i wanted to, but i definitely am feeling your pain on the not enough sleep thing. *sigh*)

Shocker
05-02-2002, 02:20 AM
28 grams, 36 grams, whatever - do you want to buy any dope, that's the question ?

Yeah, something tells me I will go off the squid even quicker than the tuna. Hah. Tryska, get some sleep and that's an order ;)

FOOD

Oats: 1 cup
Honey: 1 spoon
Brown Rice: 250 g
Beef Burger and Chips
Whey Protein: 45g protein
Flax: 1 spoon
Chicken: 500g
Tuna: 100 g
Strawberry milkshake w. ice
Brown Bread: 4 slices
Eggs: 4
Salad w. tomato & dressing
Olives w. chilli: 3
Carrot: 1

TRAINING

:(Incline DB Press:
(35kgx6)(30kgx9)
(35kgx6)(32.5kgx9) >>
(37.5kgx3.5)(35kgx2.5)(32.5kgx5)

Got my increase - which couldn't do last time even for one rep.
Poor rep count.

:)Flat Flyes:
(22.5kgx6)(20kgx8)
(22.5kgx6)(17.5kgx10) >>
(20kgx6)(20kgx7)

Looking for better form here. Improvement overall, increase weight next time.

:)Dips:
(20kgx5)(15kgx7)
(22.5kgx5)(20kgx5) + negatives >>
(22.5kgx6)(20kgx7) + negs

:)Close Underhand Chins:
(20kgx6)(10kgx9)
(22.5kgx6)(15kgx9) >>
(22.5kgx5)(15kgx7) + negs

This was all unassisted whereas previously had some spotting for last couple.

:)High Cable Rows:
(75kgx6)(60kgx9)
(72.5kgx6)(63.6kgx7) >>
(75kgx6)(65kgx7)

:)Deadlift:
(80kgx6)(70kgx10)
(80kgx6)(70kgx9) >>
(100kgX6)(100kgX9)

Worked with straps though trying to get off them.

Tryska
05-02-2002, 07:48 AM
if your selling it 36g to the oz, sure why not? *lol*

the doc
05-02-2002, 08:35 AM
that's a fat bag...lol

rookiebldr
05-02-2002, 10:13 AM
Originally posted by Shocker

What is an ounce?: - 36 grams I believe. The only thing that
goes in ounces here is marijuana. I dont know how you guys operate in these funny measurements. Like a foot, a yard, a gallon etc. Go metric, you can think in ones, tens and hundreds -It's great !!! *hugs tape measure *


You know what I have been eating tonnes of lately ? - SQUID.
I wonder if it is a worthwhile food to pursue in bodybuilding ?


Here in Canada we can't seem to get fully converted to metric, we end up with a mix. I measure food in terms of grams etc, but our weights are still in lbs.

Squid (boiled) per 100 grams is 96 cals (19g protein, 1g fat, 2g carbs)

1 gram = 0.0352739194 oz. or 1 oz = 28.34952313 grams

Shocker
05-06-2002, 01:28 AM
Thanks Rookie.

TRAINING

:)Standing Military Press
(52.5kgx5)(40kgx9)
(50kgx6)(45kgx9) >>
(52.5kgx6)(50kgx6)

:(Lateral Raises
(42.5kgx6)(40kgx8)
(41kgx6)(32kgx10)
(45kgx6)(40kgx10)

Last 4 assisted

:)Tricep DB Close Grip Press
(20kgx4)(22.5kgx8)
(25kgx6)(30kgx7)

:)Cable Press Down
(60kgx6)(55kgx10)
(70kgx6)(60kgx9)

:(Barbell Curl
(40kgx6)(40kgx7)
(45kgx5)(35kgx7)

Possibly recorded weight incorrectly last time.

:)Concentration Curl
(15kgx5)(10kgx8)
(12.5kgx6)(12.5kgx7)

Shocker
05-06-2002, 01:34 AM
TRAINING

:)Squats
(65kgx6)(65kgx6)
(70kgx8)(75kgx8) >>
(75kgx8)(80kgx8)

Two warm up sets before hand made this feel soo much easier. Technique was greatly improved and strength enhanced.

:)Hack Squats
(30kgx8)(30kgx8)
(35kgx8)(45kgx8) >>
(50kgx8)(60kgx8)

Easy.
Slow 5/5 cadence.

:(Leg Curls
(40kgx6)(40kgx6)
(60kgx8)(50kgx5)
(65kgx8)(55kgx8)

:)SLDL
(70kgx7)(70kgx6)
(80kgx6)(80kgx7)
(40kgx6)(40kgx6) >>

Using 40kg DBs instead of bar.

:)Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)
(90kgx10)(90kgx9)(90kgx7)(90kgx6)

Not an improvement however this felt good and movement was more steady.

Shocker
05-07-2002, 07:22 PM
Originally posted by Tryska
if your selling it 36g to the oz, sure why not? *lol*
Great! That will be $1500 U.S. ;)
If I can get u hooked I wont have to work anymore !
Doc, can I interest you ?
no?

Allen
05-07-2002, 07:32 PM
ur nuts shocker, i love it.

Shocker
05-07-2002, 11:39 PM
That's right brother ! :)
Here are my lifts for today.

http://www.nzbirds.com/Xena.JPG

TRAINING

:rolleyes:Incline DB Press:
(35kgx6)(30kgx9)
(35kgx6)(32.5kgx9)
(37.5kgx3.5)(35kgx2.5)(32.5kgx5)
(35kgx6)(35kgx6)

This gym does not have 37.5kg DBs. Shocking.

:)Flat Flyes:
(22.5kgx6)(20kgx8)
(22.5kgx6)(17.5kgx10)
(20kgx6)(20kgx7)
(22.5kgx6)(20kgx9)

Form could improve. Recommend to sit at this level until under control.

:rolleyes: Dips
(20kgx5)(15kgx7)
(22.5kgx5)(20kgx5) + negatives
(22.5kgx6)(20kgx7)
(25kgx5)(20kgx7) + 3xNegs

Weight is OK. Work harder and concentrate.

:rolleyes:Close Underhand Chins:
(20kgx6)(10kgx9)
(22.5kgx6)(15kgx9)
(22.5kgx5)(15kgx7) + negs
(25kgx5)(15kgx9)

Some assistance.

:rolleyes:High Cable Rows:
(75kgx6)(60kgx9)
(72.5kgx6)(63.6kgx7)
(75kgx6)(65kgx7)
(80kgx4)(65kgx7)

:)Deadlift:
(80kgx6)(70kgx10)
(80kgx6)(70kgx9) >>
(100kgX6)(100kgX9)
(105kgx6)(100kgx10)

Currently using straps but trying to cycle off them.
Can easily go another 10kg higher on first set.

Allen, hope you like this picture ;)

lick
05-08-2002, 12:11 AM
your journal is awesome. i never read journals, but will yours. i think i may even start one now (nah, nevermind).

sorry, nothing meaningful to add. just here to read the meter.

um yeah

Tryska
05-08-2002, 07:37 AM
Originally posted by Shocker

Great! That will be $1500 U.S. ;)
If I can get u hooked I wont have to work anymore !
Doc, can I interest you ?
no?


1500?!

shite...that's way too much. I'll give you 250.

Shocker
05-08-2002, 05:22 PM
Alright Tryska - you drive a hard bargain $250 for a 36 g ounce.

Just fill in ur credit card details here _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Expiry date: _ _ / _ _

and your address of course:

Allen
05-09-2002, 02:50 PM
I love this guy.

Tryska
05-09-2002, 05:23 PM
Originally posted by Shocker
Alright Tryska - you drive a hard bargain $250 for a 36 g ounce.

Just fill in ur credit card details here _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Expiry date: _ _ / _ _

and your address of course:

uh uh. COD or the deal is off.

Shocker
05-09-2002, 05:26 PM
Originally posted by Tryska


uh uh. COD or the deal is off.
I will have my people contact your people.

Tryska
05-09-2002, 05:43 PM
ace. we'll be waiting for the call.

Shocker
05-09-2002, 05:49 PM
it's gonna be a personal call ....

Tryska
05-09-2002, 06:01 PM
hmmm.

i can take him.

and then i'll chain him up in the basement. altho i think he might like that.

on a side not....what the hell kinda BDSM sites are you visiting?!

the doc
05-09-2002, 06:14 PM
:omg: where'd you find my picture?

Shocker
05-09-2002, 06:18 PM
it is possibly a picture of doc (you can tell his deadlifts and squats are paying dividends) or else it is from my homepage www.wickedbitches.com - i.e. the dungeons of dominance.

The point is that I have connections baby.
Here is another one of my people - a REAL heavy:

Shocker
05-09-2002, 06:20 PM
dont put her in ur basement, and certainly not the kitchen - she belongs in the bedroom.

Shocker
05-10-2002, 01:42 AM
:rolleyes:Standing Military Press
(52.5kgx5)(40kgx9)
(50kgx6)(45kgx9)
(52.5kgx6)(50kgx6)
(55kgx4)(50kgx6)

:rolleyes:Lateral Raises
(42.5kgx6)(40kgx8)
(41kgx6)(32kgx10)
(45kgx6)(40kgx10)
(45kgx6)(42.5kgx10)

Assisted on the last 4 reps.

:)Tricep DB Close Grip Press
(20kgx4)(22.5kgx8)
(25kgx6)(30kgx7)
(32.5kgx6)(27.5kgx7)

Slow

:)Cable Press Down
(60kgx6)(55kgx10)
(70kgx6)(60kgx9)
(75kgx5)(60kgx9)

:)Barbell Curl
(40kgx6)(40kgx7)
(45kgx5)(35kgx7)
(40kgx6)(35kgx8)

5 second negative.

:(Concentration Curl
(15kgx5)(10kgx8)
(12.5kgx6)(12.5kgx7)
(15kgx5)(12.5kgx6)

I hate these.

Have a nice weekend :)

Tryska
05-10-2002, 07:18 AM
pfft, i can kick her ass too. all i want is the goods (not her goods - the drugs i mean) then you can have your tired whore back. :p

the doc
05-10-2002, 07:27 AM
"to be a dopeman, boy, you must qualify,
dont get high on your own supply"

:)

Shocker
05-13-2002, 01:52 AM
Is that Easy E ? or NWA or something ?

Doc, I think ur ready to buy something.
Anywayone played that game, Dope Wars ?

Tryska
05-13-2002, 09:09 AM
yes, and i became quite rich.

love when cocain falls off the back of a ship. ;)

the doc
05-13-2002, 01:27 PM
NWA :p

Shocker
05-15-2002, 03:53 AM
TRAINING

Squats
(65kgx6)(65kgx6)
(70kgx8)(75kgx8)
(75kgx8)(80kgx8) >>
(82.5kgx8)(82.5kgx4)

Revisit form. More drive from heels.

Hack Squats
(30kgx8)(30kgx8)
(35kgx8)(45kgx8)
(50kgx8)(60kgx8) >>
(65kgx8)(75kgx4)

Not as slow as usual: 3/3.
Try start for 70 to go 75.

Leg Curls
(40kgx6)(40kgx6)
(60kgx8)(50kgx5)
(65kgx8)(55kgx8) >>
(70kgx6)(60kgx5)

Form is below par. Good sweat at this stage.

SLDL
(70kgx7)(70kgx6)
(80kgx6)(80kgx7)
(40kgx6)(40kgx6) >>
(40kgx8)(40kgx6)

Using 40kg DBs instead of bar.
Poor grip strength needs improvement.

Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)
(90kgx10)(90kgx9)(90kgx7)(90kgx6)
(100kgx10)(100kgx10)(100kgx6)(100kgx4)

Tryska
05-15-2002, 08:53 AM
ya got your title backwards sunshine....

it should be doc is high (again) and tryska is a gangster.

the doc
05-15-2002, 09:38 AM
word

Shocker
05-17-2002, 01:24 AM
Tryska & Doc are both high on heroin and acid
- this is MY jurnal

Shocker
05-22-2002, 12:11 AM
:rolleyes: Squats
(65kgx6)(65kgx6)
(70kgx8)(75kgx8)
(75kgx8)(80kgx8)
(82.5kgx8)(82.5kgx4)
(80kgx8)(85kgx3)(65kgx4) <<

Added the 65s to finish off only.

:) Hack Squats
(30kgx8)(30kgx8)
(35kgx8)(45kgx8)
(50kgx8)(60kgx8)
(65kgx8)(75kgx4)
(80kgx6)(80kgx8) <<

Concentrate!

:rolleyes: Leg Curls
(40kgx6)(40kgx6)
(60kgx8)(50kgx5)
(65kgx8)(55kgx8)
(70kgx6)(60kgx5)
(60kgx8)(65kgx5)

Happier with form.

:) SLDL
(70kgx7)(70kgx6)
(80kgx6)(80kgx7)
(40kgx6)(40kgx6)
(40kgx8)(40kgx6)
(85kgx8)(85kgx8)

Grip strength is improving slightly.

:) Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)
(90kgx10)(90kgx9)(90kgx7)(90kgx6)
(100kgx10)(100kgx10)(100kgx6)(100kgx4)
(100kgx10)(100kgx8)(100kgx6)(100kgx6)

Note to move up weight next time.

http://www.aceland.com/full/Leviathan/itcame.jpeg

Not the best of workouts.
Lack of energy, training late in the day.
Eat more carbs, haven't been taking my own lunch to work for the past week.

McBain
05-22-2002, 11:09 PM
hey shocker, did i read that you are moving to singapore?

Shocker
05-23-2002, 01:50 AM
Originally posted by McBain
hey shocker, did i read that you are moving to singapore?
Yeah I am bro, to arrive for work on the 7th June.
Sorry to leave the Australian WBB contingent.
I am gonna keep posting though.

Go the Blues !!!

McBain
05-23-2002, 06:43 AM
WOOHOO!!

32-4 not bad, i think ill go see no.3 if it comes down to the wire.


sad to see you are leaving us convicts behind:(

Shocker
05-23-2002, 06:06 PM
That's right.
No doubt I will return. I am originally from Brisbane, but I moved to Sydney about 7 years ago. So I guess that I have done all that I needed to do here.

McBain, check out this stoopid clip -

http://www.modernhumorist.com/mh/0205/free/images/punchie.mov

Shocker
05-27-2002, 08:17 PM
San Francisco: The Daily Telegraph spoke to Jay Fullmer, 38, who became the first American to get to grips with the concept of irony yesterday.

"It was weird," Fullmer said, "I was in London and, like, talking to this dude, and it was raining and stuff, and he said, like, great weather, or something like that".

"And I thought-wait a minute, it's, like, no way is it great weather." said Fullmer.

Fullmer soon realized that the other man's 'mistake' was deliberate. "This guy was pretty cool about it," Fullmer said.

Fullmer, who is 39 next month, said he planned to use irony frequently in the future.

"I'm using it all the time," he said. "Like last weekend, I was, like, grilling steaks and I, like, burned them to **** and I said, like, 'Great weather.'"

Shocker
05-29-2002, 06:57 PM
:) Squats
(65kgx6)(65kgx6)
(70kgx8)(75kgx8)
(75kgx8)(80kgx8)
(82.5kgx8)(82.5kgx4)
(80kgx8)(85kgx3)
(80kgx8)(85kgx4) <<

Warm up and drop sets not included.

:rolleyes: Hack Squats
(30kgx8)(30kgx8)
(35kgx8)(45kgx8)
(50kgx8)(60kgx8)
(65kgx8)(75kgx4)
(80kgx6)(80kgx8)
(80kgx8)(80kgx6) <<

Legs to parrallel.
Final few reps could be improved.

:rolleyes: Leg Curls
(40kgx6)(40kgx6)
(60kgx8)(50kgx5)
(65kgx8)(55kgx8)
(70kgx6)(60kgx5)
(60kgx8)(65kgx5)
(60kgx8)(65kgx8) <<

Form is still not to scratch

:) SLDL
(70kgx7)(70kgx6)
(80kgx6)(80kgx7)
(40kgx6)(40kgx6)
(40kgx8)(40kgx6)
(85kgx8)(85kgx8)
(85kgx8)(85kgx8) <<

Much better grip today.
No straps.

:) Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)
(90kgx10)(90kgx9)(90kgx7)(90kgx6)
(100kgx10)(100kgx10)(100kgx6)(100kgx4)
(100kgx10)(100kgx8)(100kgx6)(100kgx6)
(100kgx10)(100kgx9)(100kgx7)(100kgx7) <<

Tighten abs during lift.
Controlled negatives to improve.

Shocker
06-03-2002, 02:45 AM
incline DB press
(37.5x6)(35x4)(x4)
DBflyes
(20x6)(17.5x10)
Dips(25kgx6)(20x9)
Chins(25x5)(10x7)
pulldowns Close Grip
(170lbsx6)(160lbsx7)
Deads(120kgx4)(100kgx6)100kgx10)(120kgx4)

Shocker
06-05-2002, 05:03 PM
Squats
(65kgx6)(65kgx6)
(70kgx8)(75kgx8)
(75kgx8)(80kgx8)
(82.5kgx8)(82.5kgx4)
(80kgx8)(85kgx3)
(80kgx8)(85kgx4)
(85kgx6)(87.5kgx6)


Hack Squats
(30kgx8)(30kgx8)
(35kgx8)(45kgx8)
(50kgx8)(60kgx8)
(65kgx8)(75kgx4)
(80kgx6)(80kgx8)
(80kgx8)(80kgx6)

Leg Curls
(40kgx6)(40kgx6)
(60kgx8)(50kgx5)
(65kgx8)(55kgx8)
(70kgx6)(60kgx5)
(60kgx8)(65kgx5)
(60kgx8)(65kgx8)
(65kgx6)(65kgx6)

SLDL
(70kgx7)(70kgx6)
(80kgx6)(80kgx7)
(40kgx6)(40kgx6)
(40kgx8)(40kgx6)
(85kgx8)(85kgx8)
(85kgx8)(85kgx8)
(90kgx8)(90kgx8)

Standing Calve Raise
(90kgx10)(90kgx10)(90kgx7)(90kgx6)
(90kgx10)(90kgx9)(90kgx7)(90kgx6)
(100kgx10)(100kgx10)(100kgx6)(100kgx4)
(100kgx10)(100kgx8)(100kgx6)(100kgx6)
(100kgx10)(100kgx9)(100kgx7)(100kgx7)
(110kgx10)(110kgx8)(110kgx6)(110kgx6)

Shocker
06-12-2002, 04:04 AM
I haven't been able to train for a week and the people that I am staying with are vegetarian! !!!!!
Will be busting out those weights again soon, I hope.