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essentialherb08
07-30-2008, 11:09 PM
This is my journal.

essentialherb08
07-31-2008, 12:09 AM
And this is my story. Pt. I .Ever since I was taken off my baby bottle, my food has been junk. I ate all sorts of junk food from processed and preserved to deep fried on a daily basis until March of 08. I was diagnosed with severe dermatitis on my face nose and scalp by a doctor who only loaded me up on facial steroids and dandruff shampoo but when it came to treating the source of my disease, my diet, he mentioned nothing. So I took matters into my own hands and decided to do my own natural detox in an attempt to let my body heal itself. The source of this skin disease is a bacteria overgrowth on the oily glands on your face that triggers auto-immune responses such as inflammation and rapid death of skin cells of the infected area causing flaking and scaling. I was also losing hair on one side of my head. I was a mess. I was only having bowel movements once every 2 days if i was lucky. I was depressed and irritable all the f'n time and I always found myself trying to eat away these feelings leading to me being very chunky. We are what we eat and I was dead rotting junk. All I ate for a week beginning the day after I was diagnosed was Hemp Oil, garlic and oregano nothing else and for good reason. The Hemp Oil to help heal my swollen red skin inside and outside with its perfect ratio of Omega 3+6+9, to get my immune system back online, clean toxins from my body and to just nourish my body with its Hemp Goodness. Garlic I ate and applied topically also due to its antibacterial properties and fresh raw oregano for its equally powerful antibacterial properties. All this Googled information led to me treating the incurable within a week. The doctor was surprised when I went back and told him I did this without using any of his prescriptions. The proof was in front of his face that all natural remedies work equally well or superior to modern medicine but he did not want to discuss this. Whatever. I had a new lease on life and I was about to take my improving health a step further.

ryuage
07-31-2008, 12:29 AM
good job, keep up the good work.

how are you now going to incorporate a weight training and diet routine?

essentialherb08
08-01-2008, 09:37 PM
Part deuce of this story begins after I took a huge leap of faith in my health. Believing that natural health remedies would do me much better than any synthetic medicine ever could I took the next big step in bringing my body to homeostasis and did a total 180 on my nutrition plan. I became a vegetarian (with the exception of dairy, not knowing that I may have been autistic) after that last and final visit to the dermatologist. My goal was to lose FAT and rid myself of my dermatitis For the next 4 months I did not touch meat and fasted on large amounts of Hemp Oil from time to time (in order to maintain some level of ketosis) and i was smoking Pot on the daily. Between March and June the beginning of June I went from a fat ass bloated bitch tit 200+ frame to a respectable leaner then I have ever been 155 while hardly doing cardio. I was in awe when I began to see muscles and veins on my body that were not visible before, something that I had been desperately trying to achieve for the past 6 years. But in spite of this success my dermatitis, tho it was not as bad as before, was still on my the sides of my nose and top of my scalp. The solution to this would not come until a month later. This test had become a testament

essentialherb08
08-01-2008, 11:47 PM
In the meantime I had begun to lift mid May with mixed results. I went in the gym optimistic but came out confused. Now I'm not born with the ability to gain strength easily. The most I had ever lifted was while i was still in high school football. It took me 3 grueling years to reach 185*4 on bench, 290 max on squat and a 405 dead lift on a hex bar with horrible technique. To my disappointment I went back benching only 115 three sad piss poor technique times and squatting 125*10 and to my surprise I could not do a single pull up after being able to do 20 in a row. WTF were exactly my thoughts. I thought I would just have to start from scratch and work my way back up. But something was different this time. My squat shot back up to 205*5 within 3 weeks but the next workout I could not for the life of my put up 135*3 nor could i get up single plate on bench or do a pull up again STILL! So I stopped working out again before the end of June trying to figure out what was wrong. Was it that I was not getting enough essential protein? Maybe so. I was on a vegetarian diet eating lots of bread, fruits n veggies and some processed nuts ( big no no) but my EFA's were in check for sure. Was I getting enough essential vitamins and minerals? With so many on the list it was likely that I wasn't. How about my nitrogen balance? A negative nitrogen balance could have been the culprit as I was nowhere near the high enough levels of protein to maintain a positive nitrogen balance, remember I was vegetarian. And then I ran across this gem of information http://www.lemmonsoil.com/whey-protein-essential-amino-acids.html - which describes about mixing proteins and essential fats AND WHY NOT TO mix carbohydrates with fats and proteins in the same meal which is maldigestion and poor absorption of all nutrients. But it was the issue of incomplete protein digestion that struck a chord with me....

essentialherb08
08-03-2008, 04:30 PM
When I began researching for natural remedies to get rid of the dermatitis I came up on information saying that Autistic children usually had other illnesses accompanying their psychological symptoms such as dermatitis/eczema, asthma, allergies to pet dander and certain foods. I thought it was just a coincidence that I had the same problems and thought nothing of it at first. But when an article on Yahoo headlining "Muscle Weakness Found in Some Autistic Children" said that some autistic children may have mitochondrial disease which means muscles don't get the energy they need. Now here in the weight lifting community we know that mitochondria are the powerhouses of all are cells supplying them with the oxygen and energy we need. So if I were autistic that means I am not breaking down my food into components that my body can utilize, that is why autistics must take out gluten and casein from their diet because it is not digested correctly and these molecules are toxic to the body causing auto-immune responses from the body such as inflammation. Inflammation being the cause of Asthma and dermatitis/eczema. The abundance of toxic molecules and lack of essential nutrients getting into my bloodstream may very well have been the cause of all my other Autistic symptoms such as being introverted, having only few things that interest me (being nutrition and health), the depression, anxiety, lack of social interaction and now muscle weakness. By this time and point I was past the point of speculation and self diagnosed myself to be Autistic.

essentialherb08
08-05-2008, 05:16 PM
So on July 5th I put the information gathered into effect. No more mixing protein and fats with carbohydrates at meals. No more gluten and casein in my diet in any form. That meant no more bread chips pasta noodles ( Ramen was especially hard to let go) milk cheese tortillas cereal or whey and casein protein powder. My new diet would consist of meats, nuts, fruits and vegetables only (no legumes allowed due to high levels of trypsin inhibitors).

It has been an entire month of eating like this and the dermatitis on my scalp is COMPLETELY gone!!!!!!! No red inflammation or dandruff at all. The dermatitis on the left side of my nose has been reduced to a few pin head sized dots and the right side is healing up more everyday. This is very exciting for me because I've had this for 6+ years now.

Now my weightlifting is to a success. From the 8th to the 31st I did 7 bench press workouts to test if Bench Press would gain strength easier than previous times.

essentialherb08
08-06-2008, 06:02 PM
Here are the workouts and results.
Bench Press 7-8-08
205*1 Negative
205*1 Negative
205*1 Negative
315*(couldn't pick the bar off the rack)
315*(couldn't pick the bar off the rack)
295*(couldn't pick the bar off the rack)
295*(couldn't pick the bar off the rack)
115*5
65*11
Bench Press 7-13-08
245*2 Negatives ( felt light than 205)
155*3 halfway reps
155*5 Negatives
115*3
Bench Press 7-17-08
115*4 bottom half reps (touch chest and only halfway up)
115*4 bottom half reps
115*4 bottom half reps
Bench Press 7-22-08
115*8 bottom half reps
115*6 bottom half reps
115*4 bottom half reps
135* failed lift
Bench Press 7-26-08
135*2
135*3
135*4
135*2
July 27th
Attempted 155 3 times but could only get it half way up
7-31-08
!!!!Bench pressed 155 but the bar came down about 1 inch away from my chest!!!! It is now time to get a better more structured lifting routine.

I believe I proved that gluten and dairy were messing with the integrity of my body but this is still only the beginning of my new eating lifestyle. My bench press went up in 30+ pounds in less than a month with not much muscle stimulation. I am also back up to doing 10 chinups and for the first time in my life I can do 5 behind the neck overhand pullups.

essentialherb08
08-07-2008, 02:30 AM
So here is my diet plan and rules in a nut shell. I've been eating like this as of July 5th.

First. No Gluten and/or Dairy. NONE NADA ZIP ZERO. My previous post explains why.
Second. No mixing Carbohydrates with Protein and Fat. Protein and fat need acid digestion. Carbohydrates need alkaline digestion. Fact:NO MATTER WHAT YOU HAVE BEEN TOLD YOU CANNOT DIGEST BOTH AT THE SAME TIME EFFICIENTLY AND OPTIMALLY I REPEAT YOU CANNOT DIGEST BOTH AT THE SAME TIME EFFICIENTLY AND OPTIMALLY here some info on how and why...
http://www.lemmonsoil.com/whey-protein-essential-amino-acids.html

Third. MEAT AND SOAKED NUTS FOR MOST OF MY MEALS. All types of meat pork beef poultry fish eggs. Whenever I cook up some meat I make sure I drizzle a couple table spoons of Hemp Oil for some much needed unsaturated Omega 3,6 and 9 fatty acids plus it contains Lipase enzyme to help digest all the lipids(fats) I am ingesting. I don't cook with it tho because that makes the Hemp Oil useless. I also drink 4tbsp of Hemp Protein with every meat meal to help out with digestion (it contains protease enzyme-like papaya) plus it contains 13g of complete protein/ 4 tbsp. All nuts that I eat I make sure to soak them for at least 12 hours to rid them of phytic acid and trypsin(protease) inhibitors. I was noticing in my stool that chunks of nut were not being digested properly. I Googled up nuts and inhibitors and a site about soaking your nuts to remove enzyme inhibitors plus soaking actually increase vitamin and mineral content while allowing the nut to be digested more fully. The proof is in the stool :)

Fourth. THE ONLY CARBOHYDRATES I WILL INGEST WILL COME FROM RAW FRUIT AND HONEY. Unlike bread, cereals and starches Fruit and Honey is chalked full of vitamins, minerals and enzymes plus the main sugars are fructose and sucrose which are easily and efficiently absorbed by your intestines. Grains and legumes are not edible raw or unprocessed. Grain products are simply complex sugars void of any essential nutrients your body needs to grow. Legumes contain many anti-nutrients that don't let you digest proteins correctly and contain other substances that act as hormones and F up your body. Your liver can easily make all the glucose it needs for your body to function properly from amino acids, providing you are getting enough of them. Grains also induce insulin resistance and we as muscle jockeys don't need or want that.

Fifth. I take extra doses of multivitamins and minerals as to make sure I have more than enough to work with. Apart from the fact that they are essential nutrients they keep bones nice and strong, keeps enzyme levels up and makes sure all systems in your body are working properly.

essentialherb08
08-09-2008, 01:01 PM
8/8/08First Tough workout since Mid June

-3 Minute rest between sets-

Squats w/ calf extension
Warm up 115*8
135*10 -> Good Mornings 75*10
155*10
245*6 Negatives-> Good Mornings 75*10
275*2 Negatives
185*2 and half
145*(to failure)13->Good Mornings 75*10
-10 Minute Rest-

-3 minute rest between sets-
Bench Press 90 degree grip
Warm up 95*8
115*10->Tricep Extensions 35*10
135*2*3*2 and half
205*6 negatives->DB Flys 25*8*4
135*6
225*2 negatives
115*5
10 Push Ups

Comments: Ate some papaya and banana with honey for breakfast then for the entire squat workout I was munching on some pineapple to keep my energy up. Halfway into the bench WO I sipped on a 4tbs/ 13g hemp protein shake and munched on some nuts. I was surprised I did as well as I did on squats, I thought that since I stopped working out 1 month + back I wouldn't of even of been able to Rep 185. Last workout I couldn't even rep 135*4.
I'm excited to for my bench press all my reps were real tight and my technique keeps getting better too, arch and everything.

essentialherb08
08-12-2008, 06:35 PM
20 Minute Jog @ mid day

@ around 10 PM
-3 Minute Rest Between Each Set-
WarmUp Wide Grip Chin Ups Under Hand
BW*4
Angled Wide Grip Over Hand Pullups
BW*2-> 3 Negatives
BW*3-> 2 Negatives
BW*3 and a Half-> 5 Negatives-> Lying Incline DB Curls 25's*8
-10 Minute Rest-
Medium Grip Overhand Chinups
BW* 3 and a Half->5 Negatives
BW*5 ->BB Curls Wide Overhand Grip 70*5 Cheat Curls into Negatives
Fingers Interlocked Chinups (Left to Right- Hit bar with Shoulders)
BW*6
BW*5-> Lying DB Incline Bench Curls 25's*3*2*3*3
-Fin-

Comments: Pullups weren't as strong as I thought they would be but then again I haven't been working on them as much. I did a total of 31 full pull ups and 15 Negatives. Hopefully God willing, I will be able to get in a few sets of 10 full ups next time.

essentialherb08
08-14-2008, 03:00 PM
Angled Wide Grip Overhand Pullups (3 Minute Rest Between Sets)
BW* 10 Negatives
BW* 10 Negatives-> BB Curls Wide OH Grip 70*2*10 Negatives
Upside Down hanging Crunches
BW* 9
BW*5-> Leg Raises*20
BW*5
-Fin-

Comments: Had a longer workout planned including more abs and calf work but... I didn't. Biceps and lats still sore tho.

essentialherb08
08-14-2008, 03:18 PM
Ran for about an hour at a good tempo pace. My legs and hips are getting stronger and I feel my stride getting longer and stronger. My runners high kicked in at in the second half of my run. God bless that anandamide feels good as it courses through my veins.

The lower part of my calfs (soleus muscle) was a bit sore from the previous jog and this jog helped make it more sore. No pain No gain.

So today (the 14th) I am going to do a bench squat calf raise and dead lift WO but I am going to keep it low sets moderate reps probably only an hour and a half long and then do the same WO tomorrow or go heavy as I don't believe It will cause me to be too sore so I might as well put some icing on my cake.

p.s.GOD I LOVE RUNNING.

Mademan118
08-15-2008, 04:21 AM
Curious,

are you still smoking pot? Do you feel it had any impact on your results at all?

essentialherb08
08-15-2008, 05:39 PM
Na man not for now. I was smoking everyday up until mid May. Funny thing is that I began using pot instead of my inhaler about November of 06. I found that pot, THC and CBD are bronchiodilators- "opens" up the lungs, worked much better than my inhaler and it didn't leave your lungs with that weird burning feeling for the next our. I could run for up to 2 hours without a sign of wheezing.

As far as weightlifting, there are no negative physical impacts from what I could tell. I actually used to spark up a joint turn up my music real loud and do pull ups with the J still in my mouth. It would help me get pumped sometimes.
My friend said it helped him with his recovery time between workouts actually...

But I do find that smoking EVERYDAY can be taxing on the lungs I mean it is hot smoke touching soft tissue. Thats about the only negative physical detriment tho in my case.

As a side note the active chemicals in Cannabis are potent anti-inflammatory and anti-oxidants. You may not be able to get these full benefits by smoking but a properly baked brownie or ingesting resin oil will get the job done definitely.

essentialherb08
08-16-2008, 03:33 AM
Bench Press
Warm Up 135*6
135*6
135*7-> Overhead Triceps Extensions 45*13
Squat
Warm Up
185*6
185*5
185*3
Comments: Getting stronger by the day. Even tho I'm not eating anymore than 100 grams of carbs of fruit per day I don't feel any weaker. The more I eat like this the more I feel ketosis is not the body's survival mode but its natural way of being. Running is easier, my lifts are getting stronger almost effortlessly and I'm staying lean. Hmm, wonder what tomorrow will bring.

essentialherb08
08-17-2008, 01:40 AM
Squat
185*6
185*5
Bench Press
135*5
135*6

Comments: jUst working out. I better be able to rep these weights 10*+ next time around. Just gotta remember to raise the intensity. Next WO will be shoulders, overhead presses and calf raises.... Then Dead Lifts and Good mornings and Pull ups...... Then Power Cleans. When? all depending on how soar me muscles will be. right now lower and mid back are pretty sore and tomorrow my Quads i know will be feeling it.

Running tomorrow ASAP at least a half our then some sprinting followed by some sleeping. Gotta get on the ball if I'm going to run that marathon. I'm debating a :smoke: right now.... Organic tobacco tho, No good ganja @the moment:hello:

essentialherb08
08-17-2008, 03:58 PM
WOO HOOO!!!! I just put up 155 twice on bench. It felt like cake. Nice rice gluten free cake with a honey glaze icing.

essentialherb08
08-23-2008, 03:59 AM
8-18-08
DB Front Shoulder Raises Palms up
25's*5
25's*5
DB Shoulder Raises Palms Down
25's*5 half ass half way reps
25's*5 " " reps ->5 negatives
BB Shoulder Press Curl Grip
80*3
80*4
"Heavy" Upright Rows
100*10
100*10
Sitting Military Press
95*3 halfway reps
95*1 neg
-Fin-
Comments: Me shoulders are a weak point definitely. WEll for now...

essentialherb08
08-23-2008, 04:09 AM
8-20-08
Dead Lift/ Chin ups Curl Grip
Warm UP155*5-> BW*5
175*5->BW*5
185*5->BW*4 1/2
205*1->BW*3
...Continued the Next day...
8-21-08
225*1->BW*5
225*1->BW*7
225*1->BW*5
-Fin-

Comments: I feel that my back is bending too much once I pass 200lb so I'm going to stay at this weight for a couple of workouts and work on my form with higher reps (6-10). Probably throw in some "heavy" good mornings in the mix too.

essentialherb08
08-23-2008, 04:19 AM
8-22-08
135*10(this might just be a personal record:))
205*5 negatives
150*4+3 (Oh yea im reppin that now) :eek:
185*11 Negatives

Comments: Oh yea I'm feeling gooder about this now. Repped 135 with impeccable technique for the first time in my life and 150 for reps after just having that weight as my BP max. I wonder How much time it will take me to rep 205... I say By the end of September maybe before. On the Negatives dropped the weight at the bottom of the movement on my chest and it didn't feel too good. Doesnt hurt but my sternum got crushed a few times but was worth it.

essentialherb08
08-23-2008, 04:28 AM
Attempting 185 Next time I feel that I can get it. Either way if I do or don't weak point workout with 135 on the bottom half of the movement just like i Did with 115 a few WO's ago, chest then halfway up then back down and half way up repeat repeat etc etc.

Joe Black
08-23-2008, 05:14 AM
Hey,

I locked this because you have an exact copy in the Member Online Journals section.

Cheers,

Daniel

essentialherb08
08-25-2008, 04:44 PM
Squat workout 8-23-08

Front Squat 135*10-> Good Mornings 105*10
Pause Squat(3 Seconds) 165*5
Pause Sqaut(3 Seconds) 165*5->Lunges 115*7/leg
Front Squat 165*1->Good Mornings 105*10

Comments: Focusing keeping my back arched throughout the entire squat movement. For me the weights come forward at the bottom of the movement and my goal is to get my back strong enough to keep the weight right above my heels no matter how heavy. Front squat i felt, literally, keeps you honest when it comes to technique. You have to keep the weight right on your shoulders and to do this you have to keep your back perpendicular to the ground or the weights begin to roll forward. Thats why I didn't do any more reps with 165 on Front squat because my lower back was spanked and couldn't help but give at the bottom of the squat.

I'll keep at working with moderate weight until I am sure that my form is perfect just like I did on bench.

essentialherb08
08-31-2008, 12:00 AM
8-30-08 Workout

Bench Press
Warm Up 95*10
135*6
185*1st attempt( Brought it down to about an inch and some from my chest and then pressed it up)
185*2nd attempt *failed*
155*2
135*10 half way reps(chest den halfway up)
135*10 half way reps
Shoulder Press
75*15
Wide Over Hand Chinups
BW*5 Negatives
Shoulder Shrugs
75*10

Comments: Didn't go heavy at all with anything other than Bench. I was just going thru the motions with the other lifts.
Bench Press was love/hate today. I thought i was going to get 185 but but but but I didn't. Al most though i just didn't come all the way down.... Thats almost another 30 pound gain on Bench this month also. My sternum was soar when I picked up 185 and 155 today i assume from dropping the weight on it a few times last week while doing ze negatives. I'm a wait a lil bit before I do Negs again. Squatting tommorow going with moderate weight working on ze technique highest i'll go will only be 185.

essentialherb08
08-31-2008, 10:13 PM
:) got 185 today in the afternoon... 20 more pounds till 205.

essentialherb08
08-31-2008, 11:00 PM
Squats will have to wait for me and my dad till tomorrow

So today Alls i did was teh following (besides my new BP max:strong: )

Db pec flys ( Full ROM- big stretching was happening)

25s*10
25s*15
25*15

and My pecs are spanked.

Manana Good mornins n Squats focusing on technique and BB shoulder press with 95 lbs maybe 110, low reps then murder the tri's with some skull crushers

and then onto back and if i work up the courage calf raises.

essentialherb08
09-03-2008, 12:50 AM
Sqauts squats squats: Focusing on keeping a stiff arched back and not letting it budge throughout teh entire movement

About 5 minute rest between sets.

Warm UP 45*10->185*10
185*8
185*9 (nice and easy. Like slicin gluten free pie)
185*8+2 Pause Sqauts
205*6 (with a stiff arched back still in mind. Didnt feel too heavy at all... :p)

Comments:

And for some reason I thought 185 was going to be a hassle, a countrar ye of little faith. I could have gone to reps of 15 but I didn't want to jeapordize the quality of my technique which if i may say was text book technique today. Tis true what the wise bearded men and woman say practice brings about improvement and danm I dont cease to be amazed every WO.

Even 205 felt feather light could have done more but I want to jump to 235 Manana and see how many times I can pump that. Only one set tho on Squats cuz then we is jumping into heavy Good Mornings(which i didnt do today) and Dead lifts with teh moderate weight focusing on teh technique.

By the way I'm still in ketosis. Eating like a blessed privileged paleolithic cave man.

essentialherb08
09-03-2008, 04:38 PM
Went For a 30 min run at 5:30 this morn
got back let my body recover from it and then I jumped into
heavy teh heavy squats. Quads were already sore from the WO yesterday and a bit fatigued from the run so It would be good to keep that in mind despite all that I still got a good PR.
(245 was my max back in high school and I didn't hit that until after three years of training:)

Squats
235*2:omg: (First rep nice and stiff second came forward a little but still perty strict- STILL need plenty of heavy lower back work to keep that from happening especially as I go up in weight)

Cool huh.
Well later on today God willin I'll do some back work and good mornins tehn eventually tomorrow or later I'll get to deadlifts( maybe stiff leg deads-legs are sore) and everything else on my To Workout list.

essentialherb08
09-03-2008, 09:55 PM
Stretched lats and warmed up back (5 minute rest)
then'
One Arm DB rows 25*15 ->Good Mornings 95*10
45*6
45*6
Good Mornings
115*5
115*5 (Lower back kinda sore)
One Arm DB row
70*3
70*3
-Fi'n-

Comments: I'm feeling soreness in the lower back area so I'm going to put off those DLifts for another day. My Good Mornings Are getting stronger every WO so tahts goood.
I Feel my upper back is lagging in strength and stability so I'm Going to begin doing more rows, DB and BB + Some Heavy shrugs to balance it out.

essentialherb08
09-04-2008, 09:47 AM
Front Deltoid DB Raises Palms Up/Shrugs
10lbs*10
10lbs*10/120*10
-/120*10
10lbs*10/120*10
-/120*10
10lbs*10


Comments: The entire left side of my body is disproportionate and weaker than my right. All my left joints before would pop out of place and not let me lift correctly. This has gone away in my leg joints but my left shoulder is still giving me trouble, no pain its just weaker, it even hangs lower than my right. The deltoid area is the weakest part along with the trap muscle on me left side. So this WO was to strengthen my shoulder girdle. Nothing heavy.

essentialherb08
09-05-2008, 11:49 AM
Did 5 sets of over hand wide grip chin ups through out the day yesterday...

Bw*5
Bw*6
Bw*4
Bw*5
Bw*4

Comments'
Wasnt really fatigued much i could of done at least 3 more sets of 4. I would think that I could of have at least be able to do 10 by now :confused: i'm thinking that getting a belt to hold some weight on it and start maxing out my pullups will do lots of good... even some heavy negatives.

I can do a couple sets of 10 medium grip chins which is great but that movement feels as if it is targeting more the bicep while wider targets more the lats...

Conclusion add more weights.

essentialherb08
09-05-2008, 10:06 PM
Warm Up 120*5 120*1
185*1 ( an inch above the chest) -4-5 min rest between sets-
185* failed attempt
185* failed attempt
155*4
185* failed attempt
155*4

Heavy Shrugs
155*6
155*6
205*4 Kinda heavy not full range o motion
185*5
185*6

Comments: Eh...

essentialherb08
09-07-2008, 02:33 AM
September 6-O8 Workout

Bench Press
135*10
DB flys Skull Crushers
25's*15->75*7
Wide Grip Bench Press
115*11
115*15
Then rested for half an hour and rested about 5-10 minutes between these sets
155*2
155*3
170*2
170*1
170*1
170*1
170*1
170*1
170*1
170*1
170*1
170*1
180*1
180*1
185*1
185*1
185*1

Comments: Oh Yea

essentialherb08
09-09-2008, 12:42 AM
Reminder... Power Cleans with Push Press manana followed by some Heavy Negatives on squat and dead lift.

essentialherb08
09-11-2008, 09:42 PM
9-10-08
Power Clean and Press
Warm up 95*5
135*1
135*1
135*1
135*1
135*1
135*1
Good Mornings
95*10
115*10
135*5
135*5
Squats
115*10
165*8
205*3
Front squat
165*3
Today

Good Mornings
135*5
135*5
Squat
205*3
205*3
285*3 one-fourth squat
285*3 one-fourth squat

Comments: Getting used to doing power cleans once again. Technique isnt the greatest but i'm workin on it. The pressing part was tough but im getting the hang of that too. I noticed that I got to do more shoulder work as I am not strong in that area whatsoever. Back is already a little sore from the good mornings n squats. 205 wasnt heavy at all felt perty lite prolly could have gotten ten reps but I want to do a couple sets of heavy negatives with 285 and 335 and didn't wanna get to0 sore. I expect to get 285 around the end of the month so I got train hard n heavy for it. Dead lifts I will do after the Squats with equal sets and weight, negatives Too.

After all that Do some pulling workouts next day or somethin.....

essentialherb08
09-13-2008, 01:32 AM
Didn't get a chance to do much today.

I got under 285 and did a few 1/4th squats with it, getting accustomed/adapted to the weight and what not. Did one negative with the 285 but realized that I had set the safety rack too low and the weight crushed me to about 1/4th my size lol. Then off the safety rack did one 285 negative Dead lift and then attempted to lift it regularly off the ground. I didnt, my lower back was giving from the start. I could pick it up off the floor and prolly could have locked out but I see no point to it if I'm doing it with ****yy form and then chance hurting my back.

This is what i'm thinking about d-lifts. I'm going to lay off of them for a long while until I get my lower back glutes n quads much stronger. I'm thinkin not to back too them until I can Good Morning 245 for 5 reps or so then and only then I'll go back to doing them. I'm thinking this will help me get my back more strong as a "whole" and then dont really suffer the weak points of it right now being my lower back.
I'll still be doing heavy squats and power cleans and what not but D- lifts not for a while. Maybe straight leg D-lifts maybe but we'll see what it feels like down the road.
So I'm abstaining from Max Effort Dead Lifts until further notice.

essentialherb08
09-14-2008, 03:18 PM
Sept 13-08
Squats and Negatives WO
Started off with strict bodyweight squats flexing and engaging the back n glutes. Warming up with the bar stayin strict...

225*5 (didn't work up to it but still felt perty light, could have cranked out 5 more)
315*1 Negative
330*4 Negative-> Once i finished this set legs were already feeling sore:clap:
285*8 Negative-> A throbbing swole soreness took over my legs. Felt goood.
Good Mornings
45*20
Exploding Squats (ending the movement on the balls of my feet)
225*2(failed on the third one, not so light anymore)
Good Mornings
135*6
135*5
Comments: Frigin A. This one wore me out my legs are definitely going to see some strength gains from this. 285 felt kinda light maybe I'll put it up next squat WO and some.... I'm going to get to 420:clown: ASAP
Little did I know the soreness awaiting my back and A$$ tomorrow mornin(today)

essentialherb08
09-14-2008, 04:11 PM
I figure I'd just post something about my diet as my life revolves around it right now.
I havn't touched any bread or anything of the sorts since july until yesterday... it was a corn flour (gluten free) cookie that I ate with fruit.
I don't mix Carbs with Proteins and Fats at meals and it really hasn't been a problem doing this. Difficulty is a matter of willingness I always say and my digestive system has been ace.

My eczema/dermatitis is GONE. What do you know... the doctors are wrong... incurable my used to be fat ass. There is a sprinkle of dandruff here and there but I expect that to be gone perty soon.
Most of my meals are mainly fat and protein.... and I'm lovin it. Tastiest and most fulfilling way of eating ever.

Stepped on the scale the other day and it said one eighty/ i was surprised cuz i'm lookin leaner and meaner than ever... perty swole too IMO.

I've been upping the amounts of Fruit this month as I am attempting to get to repping 205 ASAP. My Calorie range is I dont know where but I think I should measure it some day....

A regular day for me looks like this

3 bananas
1 cantaloupe
some honey
3 eggs with meat
3 eggs with meat
cup of almonds and sunflower seeds
3 eggs with meat
cup of almonds and sunflower seeds

more or less thats what it looks like a lil more and a lil less somedays. Recently I've been eating fruit at the end part of my day just to up my carbs and insulin levels a bit... I swear on goodness i'm going to rape 205 next time around.

essentialherb08
09-15-2008, 04:05 PM
Sept 15-o8 Bench Press

Stretched and flexed a bit as a warm up
then
-around 5 min rest between sets-
155*4
185*2->Over Head Tricep Extensions 45*10 (to 'turn on' my tri's)
185*2
185*1
195*failed
195*1->Over Head Tricep Extensions 45*5
195*1
195*failed
195*1
195*1->Over Head Tricep Extensions 45*4
195*1 (went up easy style- easier to move the weight as I progressed and my muscles got pumped n tighter-this happen last time too)
205*failed
205*failed
195*1
200*1
200*1
200*1 (Oh yea)
200*1 Cake
205*1 OH YEA
205* failed
205* failed
205* failed

Comments: I said I was going to rape 205 next time around but this was more of a molestation lol. I got it tho. Highest bench in My life! but dis is only teh beggining :evillaugh:. Ha ha im a bit euphoric at the moment perty happy about All THIS coming to together. I believe its called synergy. Diet, mentality and lifting (free:clown:)style is getting it done to say the least.

But teh pench bress workout is only part done. A lil later after much munching and some rest. I'm a finish it up with some more 205 attempts and heavy negatives regular grip then wide and close grip negatives.

essentialherb08
09-16-2008, 12:50 AM
Iced the elbow cuz it was a little achy ,4 hours later...
OH Tricep Extensions

205*1 (like gluten free cake)
205*1
205* Failed
205* Failed
205* Failed
205* Failed
185*2
185*2
185*2
185*1
185*2
////Got distracted by the EaglesVSCowboys game for those 2 hours...then\\\\
185*2
315*3neg ( wasnt really a negative, it dropped like a rock thats heavy stuff. For now.)
275*1neg
225*8neg ( It feels like I will press this very soon)

Comments: IF(and thats a big if) i'm not sore tomorrow I'll finish up with some close and wide grip benching. I began doing them after the 225 negatives but danm I am wiped out.

I'm learning that the higher you go up in weights the more tighter your entire body must be in order to maintain technique, power and control throughout the whole movement. When I got to the fourth rep on 225 I realized that if "squeezed" everything harder the more in control of the weight I'd be. So i did. All my muscles quads abs lats n everything and I felt as I could almost press the weight... almost. Its hard to explain but its going to be could to keep this in mind for future training. I did this with the few wide and close grips and definitely felt the difference i was thinking about.

OGROK
09-16-2008, 11:12 PM
I went from a 135 deadlift to deadlifting 400lbs for a single in a year by loading up on almost nothing but meat, dairy, whey powder and fast food (more meat). Hell man, look where I stopped my log earlier this year (march) -- I had a 255x5 deadlift, now I am deadlifting 350 for 4 and its been 6 months and I've been training for reps the entire time. But my training has been disjointed -- the real reason I have been gaining strength is because I have been eating 6000 calories a day and most of it protein.

Moral of the story: Eat more and eat meat.

essentialherb08
09-19-2008, 04:19 PM
I went from a 135 deadlift to deadlifting 400lbs for a single in a year by loading up on almost nothing but meat, dairy, whey powder and fast food (more meat). Hell man, look where I stopped my log earlier this year (march) -- I had a 255x5 deadlift, now I am deadlifting 350 for 4 and its been 6 months and I've been training for reps the entire time. But my training has been disjointed -- the real reason I have been gaining strength is because I have been eating 6000 calories a day and most of it protein.

Moral of the story: Eat more and eat meat.

o trust me Ogrok I do. The reason I'm pausing the deadlifts is to focus on my lower back which I think is underdeveloped compared to the rest of my back. Deadlift was one of my stronger lifts until i realized I had piss poor form.

essentialherb08
09-20-2008, 11:31 PM
Did some power cleans with press yesterday...
95*5
135*2
135*2
Comments: Easier to clean... not so easy pressing. Got to refine teh technique/ gotta to do some more shoulder press work its weak! probably only 115 or some shiet. Gonna do it tomorrow rain or shine but hopefully its cloudy.

Today felt the urge to do some heavy squats...
135*5
135*8
225*3
225*5
225*1
275*1 didnt get all the way down to parallel
275* failed got crushed and deflated my ego

comments: well i'm almost at three plates considering that I aint been doing to well on keeping consistent on the leg workouts. need to fix that. need to do speed work on squat with 225 and heavy front squats prolly at 205 or somethin.

I know i can get pretty danm close to 405 before christmas so I'm going to focus and work on that.

Also got to stay focused on bench and do more supplement workouts n stuff. I'm aint going to let it slip not this time. Once I can rep 205 3*5 i'm going to go on a lil 2 month cut. get this BF down a bit more. I'll need a camera i want to post that **** up show ya'll my cutting skills :ninja:

essentialherb08
09-23-2008, 08:47 PM
Sept 22 WO
Good Mornings
115*5
115*5
135*8
135*5
155*5
Upright Rows
95*5
95*5
95*5
95*5
95*5
SLDL
135*10
155*8
185*5
185*5
185*2 Grip gave out!!Weak Sauce!!
Today
Rack Pulls above the knee
275*5
275*5
315*2
315*2
315*2
365*1
Db Front lateral raises Palms up
10lbs/arm*10
10lbs/arm*10
10lbs/arm*10
10lbs/arm*10
10lbs/arm*10
Chinups Under hand
BW*3under+7over
BW*5under+5over
Got angry that i wasnt able to do the full ten reps then
BW*10 Rage comes in handy.
Standing BB Rows Bench grip +width (new to these)
135*10
155*6
155*6
155*6 Gotta work on the technique

Comments: Well that completes my back work out for teh most part. Lower back is sore but my GOOD MORNINGS went down cuz I havnt been working that part of the back. Also to get some more strength in taht area i began doing rack pulls not too low tho just enough to get my back back in the groove of holding heavy weights but with good form this time around. My grip is sucky right now tho.Hammies recieved a good WO also with the SLDL and Good Mornings, glutes are also sore.

NEXT... On the 25th...Going to do heavy "military presses" max is probly 115 so I'm going to do negatives with 135 and 165. Do some heavy trap work anD SOME GOD DANM CALVES FOR ONCE>! then just do some light chest and tri work to get the blood flowin before my next BP WO.
26th... Do Some heavy Ab work. Someway somehow.
And then 27th or 28th Do teh heavy BP!! PR's BABY!!!

essentialherb08
09-25-2008, 11:22 PM
Sept the 25

DB Front Lateral Raises Palms Up
10*10-> Tri EXT 45*10
10*10
10*10-> Tri EXT 45*10
Behind TEH neck Military Press
95*5
95*5
115* FAILED (:confused:wtf)
115* FAILED
115*2 neg
115*5 neg
135*2 neg
DB side lateral raises palms down
10*10
10*10
10*10
CGBench----WGBench Supersetted
135*5-->135*5
135*3<--135*5
135*5-->135*3
and im SPanKEd

Comments: Didnt do all that i wanted to once again;left out calf raises and traps. Manana I promise EDIT: I must . By the time I got to teh pench bresses my tri's already felt a bit fatigued so thats why I only got 3 reps on the last two sets.
The behind the neck presses felt all right seeing that I hadn't done them in a while, shoulders are quite tired. I could get 115 up about 5 inches but that was it, next time and some for sure.

essentialherb08
09-27-2008, 02:10 AM
Calf Raises
185*12
185*12
255*8
255*8
255*8-> DB Flys 25's*15
365*3-> DB Flys 25's*15
365*5
365*5
365*8-> DB Flys 25's*15

Comments: Getting used to teh heavier weights on meh back. Calves arnt to fatigued so i wonder how they'll be manana. My back is definately feeling it tho, in a good way not the i just sprained it kinda way. The DB flys were my 'pre-load' to bench. I'm gonna aim for 235 or ****it 240 for a single or double:eek: and 215 for doubles only do about 5 or 7 sets, dont wanna get fatigued at all just wanna push the weight then the next day 185*5 for 6 sets. But not before I do Abs and Shrugs manana.

essentialherb08
09-29-2008, 06:27 PM
SEPTEMBER 28th WO

Shrugs superset

BB DB
155*6->70's*5
185*5->70's*5
195*5->70's*5
205*5->70's*5
205*5->70's*5
195*5->70's*5
185*5->70's*5

Then did ab work later on hanging crunches and hanging leg raises body weight.

Comments: Looking forward to bench. 240 or bust!!

essentialherb08
10-02-2008, 07:32 PM
Sept 30 WO
Bench Press Part 1
155*5
185*5
205*1
205*1
225* failed
205*1 and a half
205*1
205*2 OH YEs
205*1
215* failed
210*1
210* failed
Good mORninGs
135*5
135*5
145*5

OCT 1
Bench Part DEUZE
185*5
185*5
185*3
185*1
Rested ate some fruit n rice milk
185*5
185*3
185*1 Soooo tired :drooling:
Good Morning
145*5
145*2
SLDL
185*5
185*5
185*5
Bench Heavy Negs
255*4 neg
_____----did 6 more the next mornin-----_____

Comments: So i didnt put up 240 surprise surprise. 255 felt perty fergin light today for a neg. Front delts rear delts and lats are sore but it hasnt set in on my pecs and tri's thats how you know you had a good bench session!...

Happy that I can now rep 185 and double 205!! Next WO I'll prolly work up to
225 again and then do reps the next day...(205*1, 205*1,210*1,210*1,215*1,215*1,220*1,225*1,230*1,235*1,240*1!!)


Gotta also remember to keep my shirt off on bench cuz with it on I slip down the bench and what not.
As for right now I want to do squats but then I dont wanna do squats.

essentialherb08
10-04-2008, 12:16 AM
Oct2

First off i think i took a bit too much of a rest from squats but then again my 1 rep max went up.

135*4
205*4 !!! F'n A they this weight felt a little heavy
205*6
205*5
205*4

Legs were a bit shaky after that last set. My knees were popping on the first sets and my technique was a little lose but i nailed it again on the last one but was too fatigued to go on. I thought my squat strength had gone down tremendously as 225 felt way lighter than this a couple workouts ago. got a little :( but today made me :)

Oct3
205*4 ( felt way lighter than yesterday...???)
Here goes nothing turned out to be somethin
255*3:omg:!say what!
255*3
255*4 BOO YA
275*1 below parallel
275*1 lower than the previous
275* failed
290* ALMOST!! but failed lol

:D Last skwat WO i didn't get 275 to parallel 13 days ago and I hadn't done much if any direct leg work since then. Ligaments and tendons felt tighter than yesterday and didn't pop at all and technique was way tight. It wasnt too long ago that I was doin negatives with 280 either hehe. MOVIN ON UP!!
Eating plenty O fat n protein makes sure that I aint giving my body no reason too eat up muscle and strengthen them instead. Anabolism at its best.

I might attempt 290 manana and some depending on how my legs feel... they were a bit sore today but I know they were up to it, In fact I like doing back to back compound lift days as it feels the next day has recovered and apapted in those 24 hours allowing me to push more weight dont know why yet but it works. It works on bench for sure now i know it works on squat now! But the days after I'm hella sore which is good you know. 420 squat comin soon.

essentialherb08
10-06-2008, 10:18 PM
Cold Raw Squat ... well I was up and working outside all day...
290*1 WOO HOO!
290* failed
TEH 6th
Bench Press
135* warmup reps
225* failed
225* failed
225* failed
225* failed
205*1
205*1
205*1
205*1
215*1
215*1
220*1
220*1
220*failed
comments: Gonna get 225 tomorrow morning God willin. Triple plating 315 is right there around the bend. 105 pounds till four twenty and 90 pounds till triple plating on bench.

bench continued OCT 7
220*failed
205*1
205*2 cake
220* failed
Phook it my tri's are sore and chest be tired time to rest some.



Today is also the first day of my cut. All I am doing is cutting it down from 7-8 largs meals a day to 3-4 large meals a day simple and sweet I'm just going to let ketosis do what it does best + plus i'm going to be doing cardio long distance to use teh ketones best. I'll prolly post a starting pic manana. EDIT: or not.

essentialherb08
10-11-2008, 11:42 AM
Doing a 10k marathon tomorrow, lets see how i do.
Eating a whole 16oz tub of Hemp Protein by today and tomorrow morning and downing the Hemp Oil as well.
Its kinda crazy that I'm going to do a race on ketosis when most runners would carb up sick style before a race...
I'm a give it all i got and hopefully my runners high kicks in to keep me from collapsing near the end. Been working on my stride and hopefully i dont get left in the dust. I got high hopes that I'll get the 1st place 5000 dollar cash prize N some free shoes :)

essentialherb08
10-13-2008, 09:01 PM
Part of the blame was on my sucky two year old worn out Reebok's and the other part is on me for not preparing as well as I should. I thought hey its only 10k ive JOGGED that before no bigy. Oh but I was terribly wrong, I started off allright in the middle in the pack but then everyone started pulling away from me and I tried to keep up but could not keep up with the pace. Then about 6k in i felt blisters forming on the balls of my feet ( as they always do with these shoes) which began to feel like I was stepping on thumb tack with every stride.
At 8k I was all slow and began getting discouraged when granparents started to ran pass me, my feet were killing me so I decided to just start walking. I did till the end. I had a sad time of 1:11 when I was aiming at 30 minutes.

I tell you man I had a taste in my mouth worst then defeat. I'm never going to forget it. It wasn't that I got tired it was that I wasn't prepped enough. I knew I should of gotten new shoes but didnt, I knew I should have ran 10k practice runs several times but didn't I went in thinking it was going to be a breeze just like any ol regular jog. **** THAT! I must of looked like a douche also to the people who were passing me by. I know I looked and feel/felt like a douche to me...

essentialherb08
10-13-2008, 09:03 PM
BTW This one dude from Kenya broke the world record at the race that day with a time of 24 minutes... ****ing beast.