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captain piddles
05-07-2002, 06:37 PM
Day One

tuesday 5 7 2

training:

****back

seated row 120x10 120x10 120x10 120x10
front pulldown 120x10 120x10 120x10

****bicep

ez curl (warmups) 40x15 40x15 40x15 40x15
cable curls 120x10 120x10 120x10
incl db curl 50x10 50x10 50x10
rev. curl 80x10 80x10 80x10

notes: back work was good did both exersizes as a compound set
bicep work was cool by the end I had a great pump......awsome


diet: did good today, no snacking kept to the schedual :D
___________________________________________________
430am 6 oatmeal packets 870cal 13.5fat 177carb 21pro
1 yogurt low fat 210cal 2.5fat 41carb 7pro
___________________________________________________
900am 1 apple 80cal 0fat 21carb 0pro

___________________________________________________
1200pm tuna*apple*cranberryjuice
560cal 7.5fat 89carb 30pro
___________________________________________________
315pm 1 powerbar 230cal 2.5fat 45carb 10pro
____________________________________________________
630pm 1 powerbar 230cal 2.5fat 45carb 10pro
____________________________________________________
700pm 8 flounder filets 640cal 20fat 0carb 100pro
metrx shake 240cal 2.5fat 1carb 38pro
___________________________________________________

grand total 3060cal 51fat 437carb 216pro :burger:

InferiorDesign
05-07-2002, 06:40 PM
i definetly dont like your bicep routine, but then nobody likes mine. you should do mass movement first with barbell curls, then do dumbells, then do preachers. and back is definetly too low volume. just my opinion, the diet is awesome though

captain piddles
05-07-2002, 06:46 PM
give it some time I am still working on putting it all together, I would say for sure that 5-6 days into it and you will like what you see,not trying to fish for excuses but today is day one

captain piddles
05-08-2002, 06:02 PM
Day Two

tuesday 5 8 2

training:

Quad
___________________________________________________

squat 230x10 230x10 230x10 230x10 230x10 200x10
200x10 200x10 200x10 200x10

leg press 553x10 553x10 553x10 553x10 553x10 492x15
492x15 492x15 492x15 492x15

leg extentions 100x6 80x10 80x10 80x10


diet: did good today, no snacking
___________________________________________________
430am 6 oatmeal packets 870cal 13.5fat 177carb 21pro
3 servings applesauce 240cal 0fat 21carb 0pro
___________________________________________________
900am 1 apple 80cal 0fat 21carb 0pro

___________________________________________________
1200pm tuna*apple*cranberryjuice
560cal 7.5fat 89carb 30pro
___________________________________________________
315pm 1 powerbar 230cal 2.5fat 45carb 10pro
____________________________________________________
630pm 1 powerbar 230cal 2.5fat 45carb 10pro
____________________________________________________
700pm grilled cheeze and fries 510cal 14fat 81carb 20pro
juice 120cal 0fat 29carb 0pro
___________________________________________________
900pm tuna 200cal 7.5fat 0carb 30pro

grand total 3040cal 47.5fat 547carb 121pro

InferiorDesign
05-08-2002, 06:09 PM
Jebus! 24 freaking sets?! keep the sets at around 10 on the biggest muscles in your body. otherwise catabolism and cortisol will be your best friends.

captain piddles
05-08-2002, 06:14 PM
well I have been eating really good lately besides todays protein count but as soon as I can afford it I want to get more of those metrx shakes, awsome for after workout! it was a little crazy but I havent done good squats in a while and it was good to be back to the rack

InferiorDesign
05-08-2002, 06:18 PM
man you need to do 4 sets of hardcore squats following by up to 4 sets of hardcore leg press. hardcore as in you feel as if everything is about to tear apart and the yelling rips out of your lungs.

captain piddles
05-08-2002, 06:20 PM
it felt like that after the 4th set, after the 8th I felt my insides let go, and on the 10th set I wet myself

InferiorDesign
05-08-2002, 06:31 PM
too many sets man. using up alot more energy, your body will much more likely release cortisol, and start deteriorating itself, its not fun stuff

Deciever
05-08-2002, 06:46 PM
i find the training interesting... 10 sets of 10. Good to throw in every once in a while. It keeps the routine exciting. Good luck w/ your progress

Blood&Iron
05-08-2002, 06:53 PM
I assume you've read about German Volume, to which your routine bears a passing resemblance. If not here's a link you might find interesting:
http://www.musclemedia.com/training/gvt.html

captain piddles
05-08-2002, 07:51 PM
thats where I got the idea for this week, go with GVT for a week and then resume med volume for a few weeks then hit with a week of GVT, kinda like cycling it, besides I love high volume, make the muscle scream

captain piddles
05-09-2002, 07:56 PM
Day Three

thur 5 9 2

training:

delt
___________________________________________________

stand press 80x10 80x10 80x10 80x10
seated press 50x10 50x10 50x10
delt raise side 30x10 30x10 30x10
delt raise front 20x10 20x10 20x10
delt raise rear 20x10 20x10 20x10
upright row 60x10 60x10 60x10

diet:
___________________________________________________
430am 4 oatmeal packets 520cal 6fat 104carb 12pro
1 yogurt 210cal 2.5fat 41carb 7pro
___________________________________________________
900am 1 apple 80cal 0fat 21carb 0pro

___________________________________________________
1200pm tuna*apple*cranberryjuice
560cal 7.5fat 89carb 30pro
___________________________________________________
530pm turkey stuffin and veggie 370cal 9fat 49carb 22pro
juice 120cal 0fat 28carb 0pro
pizza 360cal 5fat 58carb 20pro
___________________________________________________
800pm popcorn 110cal 2fat 26carb 4pro
coke 140cal 0fat 39carb 0pro

grand total 2680cal 34.5fat 468carb 102pro

captain piddles
05-09-2002, 08:53 PM
today was good, I got to really focus on the delts, all 3 heads got hit really good, for delt raises front side and rear were preformed as a compound set, by the time I got to upright rows I was really sore, only bad diet thing with today was popcorn and a coke, but after the past few days I felt it was ok

captain piddles
05-10-2002, 07:30 PM
:)
Day Four

Fri 5 10 2

training:

calf
___________________________________________________

calf raise 120x25 120x25 120x25 120x25 120x25 120x25 80x25
80x25 80x25 80x25
seated calf raise 240x25 240x25 240x25 200x25 200x25 200x25
calf jump x50

diet: today was my free day number 1
___________________________________________________

notes: really tried to push the endurance with the calves, I know the muscle is very dense and needs exessive stimuli to grow
so I focused more on quality reps and alot of them, as opposed to weight

captain piddles
05-11-2002, 04:41 PM
Day five

sat 5 11 2

training:

Tricep
___________________________________________________

skullys 100x10 100x10 100x10 100x10
overhead db ext. 60x15 60x15 60x15 40x15 40x15 40x15
kickbacks 50x8 50x8 50x8 30x10 30x10 30x10
stand ez ext. 60x10 60x10 60x10


diet: today was my free day number tommorrow is back to counting cals
___________________________________________________

notes: skullys rocked @100 and overhead db @60 was good too next time I will raise the poundage, not too shabby

InferiorDesign
05-11-2002, 04:56 PM
your routine is crazy man, do you make good gains on that man?

captain piddles
05-11-2002, 09:36 PM
actually its good for me, the weight has been light but there has been lots of work, right now thats what I am gonna do for a week or two, then settle back to a three day routine with 2 bodyparts per workout

Fart Barker
05-12-2002, 05:21 AM
How are things going between you and Debbie?

captain piddles
05-12-2002, 08:58 AM
she wasnt talking to me for a while but friday we made up
"I slipped her a good one"

captain piddles
05-12-2002, 10:49 AM
mr. design-
this routine is only temporary, I use it to shock the muscle
after two maybey 3 cycles its back to a 3 day split

here is the split

day body part
__________________

1 chest upper
2 quad lower
3 delt upper
4 calf lower
5 tricep upper
6 hammy lower
7 back middle
8 forearm upper
9 bicep upper
10 ab middle
11 off
repeat

its 10 days of rest for each body part
and I know when you work back the biceps
get worked too but its light compared to bicep day
so it may be wicked high volume per part but
its also giving it the time to recover

captain piddles
05-12-2002, 05:23 PM
Day six

sun 5 12 2

diet:

breakfast-
4 packets of oatmeal 520cal 6fat 104carb 12pro
1metrx bar 320cal 9fat 29carb 31pro

lunch-
3 servings spinach 70cal 0fat 7carb 7pro
1metrx bar 320cal 9fat 29carb 31pro

supper-
tater tits 340cal 18fat 40carb 4pro
Korn 160cal 2fat 38carb 6pro
hot doggies 640cal 20fat 4.6carb 11pro
milk 80cal 0fat 13carb 8pro

last meal-
1 metrx 320cal 9fat 29carb 31pro
1 powerbar 230cal 2fat 45carb 10 pro

total 3000cal 75fat 338carb 151pro

training:

hammys
___________________________________________________

leg curls 100x5 85x10 75x10 75x10 75x10 75x10
50x15 50x15 50x15


notes: not to bad today went light on the hammys I wanted to pushout more at 100lbs but I figured it would be a good Idea to drop the weight and raise the reppage

not to shabby

captain piddles
05-13-2002, 07:39 PM
Day Seven

mon 5 13 2

diet:

430am-
6 packets of oatmeal 870cal 13.5fat 117carb 21pro

900am-
1 apple 80cal 0fat 21carb 0pro
1 yogurt 210cal 2.5fat 41carb 7pro

1200pm-
tuna*apple*cranberryjuice 560cal 7.5fat 89carb 30pro

5pm-
spaggetti w/sausage 1469cal 55fat 114.2carb 68.5pro
milk 80cal 0fat 13carb 8pro

7pm-
metrx bar 320cal 9fat 29carb 31pro

9pm-
metrx shake (post workout) 250cal 2fat 22carb 37pro

total 3839cal 89.5fat 446.2carb 202.5pro



training:

upper and lower back
___________________________________________________

seated row 145x10 145x10 145x10
bent db row 120x10 120x10 120x10 120x10
db shrugs 120x15 120x15 120x15 120x15
streight arm pull overs 60x10 60x10 60x10
hyperextentions x10 x10


notes: tommorrow I am getting my 50lb dbs :D
and I also almost hit 4000cals for the day
dats alot of food in da bellie
the spaget was the clincher

captain piddles
05-14-2002, 06:11 PM
I went to olympia sport today to get my 50lb dumbells
yahoo! new toys

captain piddles
05-14-2002, 08:26 PM
Day Eight

Tue 5 14 2

diet:

430am-
6 packets of oatmeal 870cal 13.5fat 117carb 21pro
1 yogurt 210cal 2.5fat 41carb 7pro

900am-
1 apple 80cal 0fat 21carb 0pro
1 yogurt 210cal 2.5fat 41carb 7pro

1200pm-
tuna*apple*cranberryjuice 560cal 7.5fat 89carb 30pro

5pm-
6 flounder filets 640cal 20fat 0carb 100pro
1 metrx shake 240cal 2.5fat 19carb 38pro

7pm-
metrx bar 320cal 9fat 29carb 31pro

total 3130cal 57.5fat 357carb 234pro



training:

forearm
___________________________________________________

wrist curls 100x10 100x10 100x10 100x10
rev.wrist curls 50x10 50x10 50x10
rev. curl 60x10 60x10 60x10
hammer curls 50x10 50x10 50x10 50x10


notes: I got my 50lb dumbells
and I am getting ready to start an HST routine
tommorrow at the gym figure out your 5-10-15 max weight for ezcurls

captain piddles
05-15-2002, 05:51 PM
Day Nine

wed 5 15 2

diet:

430am-
4 packets of oatmeal 520cal 6fat 104carb 12pro

900am-
1 apple 80cal 0fat 21carb 0pro
1 yogurt 210cal 2.5fat 41carb 7pro

1200pm-
tuna*apple*cranberryjuice 560cal 7.5fat 89carb 30pro
powerbar 240cal 3fat 45carb 10pro

powerbar 240cal 3fat 45carb 10pro

5pm-
grilled cheeze fries 510cal 14fat 81carb 20pro
powerbar 240cal 3fat 45carb 10pro
powerbar 240cal 3fat 45carb 10pro

7pm-
metrx bar 320cal 9fat 29carb 31pro

total 3160cal 51fat 545carb 140pro



training:

bicep
___________________________________________________

ez curl 90x10 90x10 90x10 90x10
db curl 70x10 70x10 70x10

hst testing

ezcurl:
5rep=110lbs
10rep=95lbs
15rep=80lbs

notes: I figure the test results are off cause today was bicep day too so I am gonna wait till saterday to do it again, I feel that today is the last of this bodypart a day thing, so saterday I am gonna do my 5-10-15 rep maxes and get ready cause monday will be the first day of strategic deconditioning, for the next 2 weeks nothing but light cardio, I am also gonna cut back a little on the calories cause I am not going to be working out so I got to be prepaired for that too, I hope this does well

captain piddles
05-15-2002, 05:53 PM
oh yeah I fergot I tried to bench 400lbs for the hell of it, nope it just aint happining, I will have to try another time

Blood&Iron
05-15-2002, 07:08 PM
Originally posted by captain piddles
for the next 2 weeks nothing but light cardio
Any reason you're doing 2 weeks of SD? You'd mentioned how unbearable it's gonna be for you. Haycock only says you need to take one week off.

captain piddles
05-16-2002, 03:02 PM
Ill do a week then I read 9 days but if I can get away with one week thats cool

Blood&Iron
05-16-2002, 03:13 PM
Originally posted by captain piddles
Ill do a week then I read 9 days but if I can get away with one week thats cool
It should be between 9-12 days according to Haycock. I'm thinking (technically incorrectly) of a 'week off' meaning you don't train this weekend, next week, or the weekend after that. So it's only one week of training.(Most people don't train on the weekends.)

captain piddles
05-16-2002, 07:58 PM
weekends are my best training days cause I have the whole day to focus and I still havent figured out my maxes still, Im thinking this saterday I will set down my maxes on paper and online, anything that I put into my home journal goes online no matter how embarassing it may be, I know my back is a weak spot and I think shoulders but we will see when we get to saterday

captain piddles
05-16-2002, 08:07 PM
Day ten

thur 5 16 2

diet:

430am-
4 packets of oatmeal 520cal 6fat 104carb 12pro
1 yogurt 210cal 2.5fat 41carb 7pro

900am-
1 apple 80cal 0fat 21carb 0pro
1 yogurt 210cal 2.5fat 41carb 7pro

1200pm-
tuna*apple*cranberryjuice 560cal 7.5fat 89carb 30pro

5pm-
turkey and stuffing with veggies
370cal 9fat 49carb 22pro
milk 80cla 0fat 13carb 8pro

7pm-
metrx bar 320cal 9fat 29carb 31pro

pop corn 110cal 2fat 26carb 4pro
coke 140cal 0fat 39carb 0pro

total 2600cal 38.5fat 452carb 121pro

notes: cut calories back and Im getting ready for the long dark week of no training :cry:
but it will be better when I start and it will be good, I will still
keep notes on my food intake and will try to improve the diet
tommorrow is my free day I will try to keep the food clean but I am not gonna count calories for the day, saterday Im back on the calorie counting train, but for now, it will do

Blood&Iron
05-16-2002, 08:26 PM
Originally posted by captain piddles
I will set down my maxes on paper and online, anything that I put into my home journal goes online no matter how embarassing it may be
Dude. Take one look in my journal. That should cheer you up. I'm being serious here.

captain piddles
05-16-2002, 08:35 PM
you do well, just feeling like Im no good, sometimes I feel like I should be fixing toaster instead of lifting, but it will pass it always does

captain piddles
05-18-2002, 11:57 AM
HST maxes

Note: for exersizes like squats and calf raises I am limited by not having a squat rack, so I got to be able to press the weight I use
also I am limited to the db sizes I have

here we go (dont laugh now)

squat
x15-130lbs
x10-150lbs
x5-160lbs

single leg extention
x15-75lbs
x10-100lbs
x5-125lbs

bench press
x15-170lbs
x10-200lbs
x5-225lbs

alt. db row
x15-80lbs ( 2 40lb db)
x10-120lbs (2 60lb db)
x5-160lbs (2 80lb db)

standing db press
x15-50lb (2 25lb db)
x10-80lb (2 40lb db)
x5-100lb (2 50lb db)

delt raise
x15-30lb (2 15lb db)
x10-50lb (2 25lb db)
x5-60lb (2 30lb db)

shrugs
x15-100lb
x10-130lb
x5-150lb

ez bar curl
x15-70lb
x10-90lb
x5-100lb

skullys
x15-85lb
x10-100lb
x5-125lb

calf raise
x15-130lb
x10-150lb
x5-160lb

:) not too bad I could go higher in some but it will do for a start
as my squat increases so will my military press

Fart Barker
05-18-2002, 01:01 PM
What weights are you going to start out with on squats and bench?

captain piddles
05-18-2002, 02:10 PM
I think 100 for squat and 150 for bench
the squat is weak cause of no rack but theres nothing I can do about it, my bench is too small for me to try to get under the bar,
I could do it at the gym but I only have tue and wed to go, so I guess I will have to start really light

I am stuck

captain piddles
05-21-2002, 04:25 PM
I start the first HST cycle on friday, right now Im pulling my hair out trying not to just run in the gym room and start pumping real quick, I hate not being able to do anything, but only a few more days to go

captain piddles
05-25-2002, 10:24 AM
friday 5-24-02
HST cycle 1 (15)

_______________________________________
chest
bench press 1x15x145
incl db press 1x15x80

not to shabby the bench hit really good I was
doing the reps real slow, but I was surprised how
it hit even though the weight was light, I guess the
deconditioning worked
_______________________________________

delt
db press 1x15x60
delt raise 1x15x20

db press was good I probably could have done
more on the delt raises but I didnt want to do
too much
_______________________________________

tricep
skullys 1x15x60

way cool
_______________________________________

back
db row 1x15x50
pullover 1x15x40
_______________________________________

bicep
ez curl 1x15x45
_______________________________________

quad
squat 1x15x105
leg extention 1x15x75
_______________________________________

hammy
leg curl 1x15x50
_______________________________________

calf
calf raise 1x15x105
_______________________________________

over all, the workout was suprising, I didnt think such light weight was going to feel like that, the deconditioning is weird,
I was pulling my hair out wanting toi workout, but I am glad I waited, being sore after benching 145 is silly, makes me feel all weak and stuff, I wasnt too sore after the 345, but this is HST and I dont really know what to expect, all I can say is I had a 20 min workout with light weight and I am feeling as if I had a 45 min workout with med weight?

diet: friday was my face feeding day, anything goes and everything went, had little debbi :D and had bakery cookies:D

BEST thing I ate: 4 little debbi penut butter caremel crunch thingys and ginger snaps with tea:D

Fart Barker
05-25-2002, 09:28 PM
It's amazing what light weights and a slow tempo can do huh? ;)

Fart Barker
05-27-2002, 07:32 AM
dude

captain piddles
05-27-2002, 12:38 PM
dude.........wasssssup?

Fart Barker
05-27-2002, 05:32 PM
Just checking in :D

captain piddles
05-27-2002, 07:19 PM
Monday 5-27-02
HST cycle 1 (15)

chest
bench press 1x15x155
incl db press 1x15x90

delt
db press 1x15x70
delt raise 1x15x30

tricep
skullys 1x15x70

back
db row 1x15x60
pullover 1x15x50

bicep
ez curl 1x15x55

quad
squat 1x15x110
leg extention 1x15x85

hammy
leg curl 1x15x60

calf
calf raise 1x15x110

great workout real slow reps my muscled were screaming by the time I was done :)

diet: more crap than anything else

best thing I ate today: great starts bacon egg and cheeze hot pocket thingys......mmmmmmmmm...good :D

also saw spiderman, ..............AWSOME :D

captain piddles
05-29-2002, 05:22 PM
Wednesday 5-29-02
HST cycle 1 (15)

chest
bench press 1x15x165
incl db press 1x15x100

delt
db press 1x15x75
delt raise 1x15x35

tricep
skullys 1x15x80

back
db row 1x15x70
pullover 1x15x60

bicep
ez curl 1x15x65

quad
squat 1x15x115
leg extention 1x15x90

hammy
leg curl 1x15x65

calf
calf raise 1x15x115

great workout
diet: not as much crap, getting better, this sunday I count calories again, I hate it but it needs to be done

best thing I ate today: bag of cheeze curls :cool:

captain piddles
05-30-2002, 08:10 PM
Thursday 5-30-02

Cardio.
----------------------------------------------------------------
15 minutes treadmill; 3.2 MPH @ a 5-8% incline.
----------------------------------------------------------------


Overall Comments.
----------------------------------------------------------------
not bad I like doing the treadmill, I havent done
much cardio lately so I started small
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
4.5 hours sleep last night.
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi vite
----------------------------------------------------------------


Water.
----------------------------------------------------------------
about 1/2 gallon, need more but work has been crazy
we got an order for a cashmere/wool blend and everything
has to be perfect the machines have to be spotless so I
have been climbing in and out of all these huge blenders
picking out even the smallest fibers, the new lot goes for $68
per pound and the lot size is 17,500lbs, so it really has to
be on the money, and crawling through machinery is hard
enough without dragging a gallon jug of water behind me
stress!
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
193 lbs 4:30am- 21%
----------------------------------------------------------------

***borrowed the format from monstar

MonStar
05-31-2002, 09:14 AM
Originally posted by captain piddles
***borrowed the format from monstar

*** Borrowed the format from CBates. Hehe. :):)

MS

thalapathi
05-31-2002, 04:00 PM
CP- Just saw the before and after pics on the Training forum in one of the threads and I must say its an amazing change. Great work and congrats. Truly motivational.

captain piddles
05-31-2002, 07:32 PM
thanks buddy

captain piddles
05-31-2002, 07:35 PM
Friday, May 31, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
Meal 1 430am
4 packets of oatmeal 520 cal 6 fat 104 carb 12 pro

Meal 2 900am
1 apple 80 cal 0 fat 21 carb 0 pro
1 cup yogurt 210 cal 2.5 fat 41 carb 7 pro

Meal 3 1200pm
1 apple 80 cal 0 fat 21 carb 0 pro
1 cup yogurt 210 cal 2.5 fat 41 carb 7 pro
16oz cranberry juice 280 cal 0fat 68 carb 0 pro

Meal 4 530pm
Manicotti and broccoli 350 cal 8 fat 50 carb 19 pro
8oz milk (skim) 80 cal 0 fat 13 carb 8 pro
2 slice white bread 130cal 2 fat 26 carb 4 pro

snack:
chicken in a biscut 300 cal 14 fat 36 carb 4 pro

post workout:
met rx shake 240 cal 2.5 fat 19 carb 38 pro

total 2480cal 37.5fat 440carb 99pro
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
had a rough day at the poop pit, wanted to visit little
debbi but I didnít, trying to keep my food good, work gets me soooooo frustrated, but there is nothing I can do
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
sore from squatting on Wednesday, I was visualizing a
nickel on the floor and my mission was to pick it up with my butt cheeks, in other words I really tried to go as far down as I could without falling over, twice my butt hit floor
also my triceps are kinda sore and the outer portion of my pecs
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
5 hours, I know it sucks but there isnít enough time in 24 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x15x170
incl db press 1x15x110
db press 1x15x80
delt raise 1x15x40
skullys 1x15x85
alt db row 1x15x75
pullovers 1x15x65
ez bar curl 1x15x70
squat 1x15x120
leg ext. 1x15x100
leg curl 1x15x70
calf raise 1x15x120
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 30 min maybe 35min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
better today 191 lbs havenít done bf% maybe tomorrow before cardio

captain piddles
06-03-2002, 07:30 PM
Monday, June 3, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
Meal 1 430am
4 packets of oatmeal 520 cal 6 fat 104 carb 12 pro

Meal 2 900am
1 apple 80 cal 0 fat 21 carb 0 pro
1 cup yogurt 210 cal 2.5 fat 41 carb 7 pro

Meal 3 1200pm
1 apple 80 cal 0 fat 21 carb 0 pro
1 can tuna 200 cal 7.5 fat 0 carb 30pro
16oz cranberry juice 280 cal 0fat 68 carb 0 pro

Meal 4 530pm
6 Flounder filets 640 cal 20 fat 0 carb 100 pro
met rx shake 240 cal 2.5 fat 19 carb 38 pro



post workout:
met rx shake 240 cal 2.5 fat 19 carb 38 pro

total 2490cal 41fat 293carb 225pro
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
bad day at work, everything went wrong, thank god its over
training is going very well, I have passed some of my 15 rep
maxes, I think I was being a little eager. My mood was relatively
Good even though everything was flopping all around me
Trying to get some sleep tonight, we shall see how that goes
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
None
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
4.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x15x175
incl db press 1x15x115
db press 1x15x85
delt raise 1x15x45
skullys 1x15x90
alt db row 1x15x80
pullovers 1x15x70
ez bar curl 1x15x75
squat 1x15x125
leg ext. 1x15x110
leg curl 1x15x75
calf raise 1x15x125
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1- 64oz jugz, I like jugz :D
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
187.5 bf%=?

captain piddles
06-04-2002, 04:13 PM
well its embarassing but it has to be done

I found another fat picture of myself from when I was gonna do the body for life thing contest, I have posted the other one so I mght as well post this one too

get a good laugh out of it, I was a fatty

back when I was captain lardass

rookiebldr
06-04-2002, 04:43 PM
Amazing the improvement one can make. :thumbup:

captain piddles
06-04-2002, 04:51 PM
Tuesday , June 4, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
Meal 1 430am
4 packets of oatmeal 520 cal 6 fat 104 carb 12 pro

Meal 2 900am
1 apple 80 cal 0 fat 21 carb 0 pro
1 cup yogurt 210 cal 2.5 fat 41 carb 7 pro

Meal 3 1200pm
1 apple 80 cal 0 fat 21 carb 0 pro
1 can tuna 200 cal 7.5 fat 0 carb 30pro
16oz cranberry juice 280 cal 0fat 68 carb 0 pro

Meal 4 230pm
2 powerbars 480 cal 6 fat 90 carb 20 pro

Meal 5 530pm
Create a meal chicken 405 cal 10.5 fat 37 carb 40 pro
Milk (skim) 80 cal 0 fat 13 carb 8 pro

total 2335cal 32.5fat 395carb 117pro
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
bad day at work, nuf said bout dat! Getting to the last
workout in the 15s cycle, Friday I begin the 10s cycle,
I cant wait it is gonna be cool, for the 15s, I have noticed
a little strength increase, which is good, but my bf% is
still high so noticeable changes from HST are gonna have
to be huge in order to be seen
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
glutes and hammys, slight shoulder sorness
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
7 hoursÖÖÖbetter
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
none
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
n/a
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
187.5



rookiebldr-Amazing the improvement one can make.

:D :D

thalapathi
06-04-2002, 04:56 PM
CP- good luck. I noticed the biggest loss in weight in the second week of the 15RM's and the first week of the 10's.

captain piddles
06-04-2002, 04:59 PM
cool- I can use the weight loss but I am more concerned with muscle growth, its weird my lifts are big but my body hasnt caught up with them yet, I eat lots of food and get fatter, I cut back and start to lose a little bit but then I dont gain size, I had a theory that all the drug usage killed my test production, not sure if its true, but at my next physical I will have them check test levels and compare against normal levels, maybe I am just effected by all the hype from the supplement world and am expecting too much? who knows? but I cant wait to start the
10s cause I know its gonna be good

captain piddles
06-05-2002, 07:42 PM
Wednesday, June 5, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
Meal 1 430am
4 packets of oatmeal 520 cal 6 fat 104 carb 12 pro

Meal 2 900am
1 apple 80 cal 0 fat 21 carb 0 pro
1 cup yogurt 210 cal 2.5 fat 41 carb 7 pro

Meal 3 1200pm
1 apple 80 cal 0 fat 21 carb 0 pro
1 can tuna 200 cal 7.5 fat 0 carb 30pro
16oz cranberry juice 280 cal 0fat 68 carb 0 pro

Meal 4 530pm
Grilled cheese and fries 510 cal 14 fat 81 carb 20 pro
Met rx shake 240 cal 2.5 fat 19 carb 38 pro

Snacks chips 440 cal 6 fat 110 carb 12 pro
Pop corn 770 cal 0 fat 182 carb 3.5 pro



total 3330cal 38.5 fat 647carb 122.5pro
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
had a better day at work but I ended up snacking, it
wasnít to bad cause I kept the fat low, plus the extra
carbs I could use cause tonight was the last night of the
15s, the workout was cool, I was surprised at the level
of intensity even though the weight was rather light,
I enjoyed it , I wish I had a squat rack, then I could push
More weight
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
shoulders,upper back
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
6.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x15x180
incl db press 1x15x120
db press 1x15x90
delt raise 1x15x50
skullys 1x15x95
alt db row 1x15x85
pullovers 1x15x75
ez bar curl 1x15x80
squat 1x15x130
leg ext. 1x15x120
leg curl 1x15x80
calf raise 1x15x130
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 55 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
188.5 bf%=? :cry:

Blood&Iron
06-05-2002, 08:50 PM
Sounds like things are working out well.

Did you post some more recent photos somewhere that I missed? For some reason, I thought I rememembered there being one of you lifting or something.

FYI: if you're eating too little fat(Under about 20% of total calories) it will result in reduced testosterone production. Maybe you could try bumping your fat intake a little and see if it helps things since you're worried about your test levels. Plus you could eat some more good food. Tuna gets pretty tiring, IMO. Just a thought.

captain piddles
06-10-2002, 07:46 PM
Monday, June 10, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
not counting calories
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
today was a good day,not counting calories for a while
it stresses me out to much and I donít like doing it, I know
its important but I need to take a break from it, next week
I will count them for now itís a free for all in captains fridge
Actually I havenít binged yet, I donít think Im gonna which
Is really good, but I cant stand writing everything I eat down
on paper, pain in the butt. This is the second workout in the
10s microcycle I am pretty happy with HST so far, I have
lots of energy, more than before, and there is a strength
increase, the workouts are over before they begin, when
I used to do the extreme high volume workouts this would
be considered a warm up, but its good and I am having
positive results from it, only small stuff but this is the first
time around, after Ive been through the cycles 7-8 times then
we will see about big gains, but for now its all good
also doing a lot better with my sleeping
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
7 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x10x170
incl db press 1x10x110
db press 1x10x60
delt raise 1x10x40
skullys 1x10x95
alt db row 1x10x90
pullovers 1x10x70
ez bar curl 1x10x80
squat 1x10x120
leg ext. 1x10x100
leg curl 1x10x70
calf raise 1x10x120
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 50-55 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
188.0 bf%=?

captain piddles
06-10-2002, 07:48 PM
I might have some new pictures this weekend
dont know we shall see:D

rookiebldr
06-10-2002, 08:42 PM
Originally posted by captain piddles
...but I cant stand writing everything I eat down
on paper, pain in the butt.

I hear ya, almost makes you want to eat the same sh*t day in day out.


Originally posted by captain piddles


Training.
----------------------------------------------------------------
bench press 1x10x170
incl db press 1x10x110
db press 1x10x60
delt raise 1x10x40
skullys 1x10x95
alt db row 1x10x90
pullovers 1x10x70
ez bar curl 1x10x80
squat 1x10x120
leg ext. 1x10x100
leg curl 1x10x70
calf raise 1x10x120
----------------------------------------------------------------


Is this the sequence that you do your workout - chest, delts, tri, back, bi and legs? Just curious.

Fart Barker
06-10-2002, 11:15 PM
human forktruck, eh?

:D

captain piddles
06-11-2002, 04:59 PM
Is this the sequence that you do your workout - chest, delts, tri, back, bi and legs? Just curious.

yeah I try to go top to bottom



human forktruck, eh?

they have forktrucks there but they never work
so I end up pushing and pulling the bales around
a freind at work called me the human forktruck
cause he seen me carrying baling wire bundles
accross the plant

they only weigh about 75lbs a peice but hes a wimp :D

captain piddles
06-12-2002, 07:28 PM
Wednesday, June 12, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
not counting calories
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
not a bad day, the weights are starting to get heavy
so I am happy, not much more to say, diet has been
good, even though I am not counting cals I still have
been behaving myself and resisting debbis awsome
power, and even though I have been ďextreme eatingĒ
I have managed to lose 2 pounds somewhere
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
lower back right side,( lower lat? ), medial deltoid
hammys is hurting
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
6.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x10x180
incl db press 1x10x120
db press 1x10x70
delt raise 1x10x50
skullys 1x10x105
alt db row 1x10x100
pullovers 1x10x80
ez bar curl 1x10x90
squat 1x10x130
leg ext. 1x10x110
leg curl 1x10x80
calf raise 1x10x130
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 40-55 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
186.0 :D bf%=?

captain piddles
06-14-2002, 08:04 PM
Friday, June 14, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
I might not be eating enough, not sure
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
somehow I got ahead of myself , Im halfway through
the 10s cycle and Ive reached my 5 rep maxes on some
exersizes, I have got to correct it, I went to squat 140lbs
got the weight to my waist but could not get it over my
head, so, I am assuming its diet related cause my eating
was kinda skimpy today also with the fact I bounced ahead
on some exersizes, just made for a bad day, I have to reset
the next workout to where it should be
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
mid back between shoulder blades
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
5.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x10x190
incl db press 1x10x130
db press 1x10x80 ( 80 is my 10 rep max)
delt raise 1x10x60 ( 60lbs is my 5 rep max)
skullys 1x10x115 ( 100lbs was my 10 rep max)
alt db row 1x10x110
pullovers 1x10x90
ez bar curl 1x10x100 ( 90lbs is my 10 rep max )
squat 1x10x140 ( failed to do )
leg ext. 1x10x120
leg curl 1x10x90
calf raise 1x10x140 ( failed to do )
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 50-55 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
1 1/2- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
187.0 bf%=?

captain piddles
06-14-2002, 08:07 PM
jake jeremy and jobe ( captain pid)

captain piddles
06-15-2002, 07:47 PM
I fixed all the routine problems I have had with jumping ahead on the weights, everything is cool, we are ready to go for mondays workout!
:D

captain piddles
06-17-2002, 07:57 PM
Monday, June 17, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
430am
4 oatmeal 520cal 6fat 104carb 12pro
1 metrx bar 340cal 4fat 50carb 27pro

9am
1 apple 80cal 0fat 21carb 0pro
1 yogurt 210cal 2.5fat 41carb 7pro

12noon
1 powerbar 240cal 5fat 45carb 10pro
16oz cranberry 280cal 0fat 68carb 0pro
1 metrx bar 340cal 4fat 50carb 27pro

2pm
scoobie snack 80cal 0fat 21carb 0pro
1 apple 80cal 0fat 21carb 0pro

5pm
5 filets flounder 640cal 20fat 0carb 100pro
1 metrx shake 240cal 2.5fat 19carb 38pro

9pm
post workout
1 metrx shake 240cal 2.5fat 19carb 38pro

total: 3690 cal 58.5 fat 529 carb 265 pro


----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
not to shabby , workout was good, weights back in order
and ready for more, pushed hard. Need to figure something
out for squats and calf raises, I can squat over 200lbs but I
cant get it to my shoulders without putting myself at risk for
injury, I am trying to come up with a way of building a cage
like fart barkers but out of wood, but I donít think it will
hold up to the weight, I donít have the money for one
my only other alternative is to raise the weight in leg extentions
and raise the reps on squat not the weight
we shall see
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
7.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x10x190
incl db press 1x10x100
db press 1x10x75
delt raise 1x10x50
skullys 1x10x90
alt db row 1x10x110
pullovers 1x10x60
ez bar curl 1x10x80
squat 1x10x130
leg ext. 1x10x130
leg curl 1x10x95
calf raise 1x10x130
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 30-35 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
187.8.0
bf%=23%
fat= 43.1 lbs
lean mass= 144.7 lbs

captain piddles
06-19-2002, 08:12 PM
Wednesday, June 19, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
short form:

ate food
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
actually diet was really good just was lazy and didnít
feel like typing it out, roughly bout 2500 cals.
Work is stressing me out, we are getting ready for layoffs
And my job is going out the door soon, so I am looking
in the spare time I get, I have been looking ingo law
enforcement, great bennys, good pay too, but I have to
find a department who will hire off the street and train,
some towns up here do that, most donít, so I got to shop
around, hope to find something soon, training is good,
this is the last day of the 10s, Friday I start the 5s cycle
I thing during the deconditioning I am gonna modifie
HST a little and make it more piddles freindly
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
6.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x10x200
incl db press 1x10x100
db press 1x10x80
delt raise 1x10x50
skullys 1x10x100
alt db row 1x10x120
pullovers 1x10x75
ez bar curl 1x10x90
squat 1x10x130
leg ext. 1x10x140
leg curl 1x10x100
calf raise 1x10x130
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2- 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
wt =185.9
bf%=still in the med 20s

captain piddles
06-21-2002, 07:18 PM
Friday, June 21, 2002


Cardio.
----------------------------------------------------------------
10 min H.I.I.T. on the treadmill
----------------------------------------------------------------

Diet
----------------------------------------------------------------
short form:

ate more food :D
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
diet was really good.but I did not like the 5s cycle
not enough work in the workout, but I am gonna follow
it to the end and check results to decide if it was not for me

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite

Training.
----------------------------------------------------------------
bench press 1x5x210
incl db press 1x5x100
db press 1x5x80
delt raise 1x5x50
skullys 1x5x90
alt db row 1x5x100
pullovers 1x5x50
ez bar curl 1x5x80
squat 1x5x90
leg ext. 1x5x120
leg curl 1x5x80
calf raise 1x5x90
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2. 1/2 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
wt =185.4
bf%=still in the med 20s :cry:

MonStar
06-22-2002, 01:17 AM
Strength looking good man keep it up. Journal looking good too man. :):)

Haha I was looking at your profile and I thought it said bench: 345 for 15 reps.. not 1.5. I was like wtf!? Haha. Anyway keep up the hard work. :thumbup::thumbup:

MS

captain piddles
06-22-2002, 01:10 PM
15 reps would be awsome
maybe by christmas or new years
I want 400 really bad
we shall see

captain piddles
06-22-2002, 08:23 PM
well tonight I had a nice dinner, me and my wife went out for chinese food, its been about 3-4 years since Ive had it last,
and I dont have to worry so much about cals cause chinese food acts as a cleansing agent for me, goes in slow in one end.....

captain piddles
06-24-2002, 07:26 PM
Monday, June 24, 2002


Cardio.
----------------------------------------------------------------
12 min H.I.I.T. on the treadmill
----------------------------------------------------------------

Diet
----------------------------------------------------------------
short form:

ate lots more food
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
I really am having a hard time remembering to just do 5 reps
I think the next time around I am gonna try 2 sets of each exersize
Who knows, I feel wacky

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
2.5 hours plus 20 min nap at lunch at work
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite
Kelp

Training.
----------------------------------------------------------------
bench press 1x5x220
incl db press 1x5x100
db press 1x5x90
delt raise 1x5x60
skullys 1x5x100
alt db row 1x5x110
pullovers 1x10x60
ez bar curl 1x5x90
squat 1x5x100
leg ext. 1x10x130
leg curl 1x5x80
calf raise 1x5x100
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2. 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
wt =184.6 lbs
bf%=still in the med 20s

captain piddles
06-26-2002, 06:05 PM
Wednesday, June 26, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
good
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
I am lifting through the storm, lightning and wind and
downpours yahoo, power went out lit a candle and kept
going

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
7.5 hours plus 25 min nap at lunch at work
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite
Kelp

Training.
----------------------------------------------------------------
bench press 1x5x220
incl db press 1x10x100
db press 1x10x100
delt raise 1x5x50
skullys 1x5x110
alt db row 1x5x120
pullovers 1x5x75
ez bar curl 1x5x90
squat 1x5x100
leg ext. 2x10x150
leg curl 1x5x90
calf raise 1x5x100
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 55 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2 1/2 64oz jugs
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
wt =185.0 lbs
bf%=still in the med 20s

captain piddles
06-28-2002, 04:14 PM
well I have to discontinue the HST experiment, work has me doing all kinds of wacky shifts, and I am in the prossess of being laid off so things could be better for the captain, but I will surmise the HST experiance having stopped at the 4th day of my last cycle, so being close to the end and all, its allmost like a full cycle

first off, I really liked the 15s cycle, lots of reps, I didnt like the light weight

2nd thing, I did notice strengh gains even though they were minor they are still strengh gains

3rd thing, I hated the 10s cycle and the 5s cycle, working out didnt feel like working out, I didnt feel tested or pushed to the limits, it may be bad to do all the time but I like the feeling of acomplishment you get after a kick ass balls to the wall workout

4th thing, I didnt like how everything was calculated before hand
I allways plan my workouts but structureing them 4 weeks in advance is not my style, reason being I know I will make gains during but I wont be able to use the gains untill the 5s are done and I start planning the next cycle, I feel that the weight you use should be decided as your loading it on the bar ( within reason)

5th thing, no spontinaiety (sp) similar to the 4th thing
no deciding to push your max cause with HST you really cant just up and do it, it has to be planned

6th thing I liked the recovery portion of it, during the 15s and 10s I felt really good, strong, I liked that

all things concidered I liked HST it has its good points but I see myself as a crazy loose bannana, I got to have the freedom to change a workout or have a " what is my max night" for the hell of it, after all it was using this method that has gotten me this far
so what I will do is work some of the things I liked about HST into what I was doing before, also I am not going to kill myself chasing down calories, if I am getting fat than I am eating too much and will cut back, I will do the best I can to keep it in check but I am not going to write down every crumb that I eat, it is too much work and takes the pure joy out of eating, I know allot of people count the calories and I am kind of jealous because its something I just cant do, as far as size gains my body fat % went up to 24% and my belly got a little bigger, but you live and you learn, I think it had more to do with not doing cardio than anything else, but I didnt want to chance burning muscle cause I wanted HST to work so badly, but I got minimal gains, oh well, what can you do, if anyone was to ask if HST is a good thing I would say its a great thing, might not have been the greatest thing for me but it is worth looking into, the deconditioning is magic, it made 135 pounds feel like 235, that was neat
but I miss pushing huge weight, so for now I am going to go through the strategic deconditioning but when I come back to training I am going to go old school style the "piddles method"
Im gonna create my own training method like fart barker and his S.H.I.T. and F.A.R.T. we shall see.........:D

captain piddles
07-07-2002, 01:20 PM
getting ready to start hitting the gym again, took a week off
and it felt like forever, but monday after work is chest and delt and tricep night, I cant wait , its gonna be weird cause of my new hours but ya got to make money some how, I work on all 3 shifts now, saterday im on first shift then sunday Im on thrird, then monday Im on second, awsome isnt it, my body clock is so screwed up right now, but I have until august then they tell me I am gonna go back to first shift permenantly, we shall see, unless I hear from a police department soon then I will get an interveiw and I hope to become a cop, but it feels so far away,but , till tomorrow night C-YA

captain piddles
07-13-2002, 03:34 PM
I have been working out but work has screwed my hours up bad
I work 1st shift one day then 3rd shift the next and 2nd shift the day after that, the guy that does the payroll and sets the weekly hours acts like its nothing and when I complain he acts like Im being a big baby, but when I get other peoples reactions it like " I dont know how you do it" or " I wouldnt do it Ide tell him no"
or " poop on the floor and throw it at him", ok the last one was mine but its crazy, Ive been getting even less sleep than before
my body clock is way off and messed up, I have lost weight so its not tooo bad, but still its messing with my health and my sanity
I am hoping to hear from the police department on my application
new job,new hours, awsome! but back to the begining of the post.
I have been working out and will start posting again and I cant wait, I did chest and delts last night, was wicked cool

captain piddles
07-14-2002, 02:11 PM
Saterday July 13, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet
----------------------------------------------------------------
good, lots of fruit and protein
snacking is in control
----------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
work is killing me through mandatory overtime
----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
chest-delt-minor tricep pain
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
10.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
borage/flax/omega-6
multi-vite
Kelp
eca
cuts 2

Training.
----------------------------------------------------------------
bench press 3x10x160
incl db press 3x10x100
flat bench flies 3x10x50
incl bench flies 3x15x30

stand db press 3x10x80
delt raise side 3x5x50
delt raise front 3x10x20
delt raise rear 3x10x20

delt raise front and rear done as super set ( compound set )

----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
about 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
2 gal
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
wt =179.5 lbs
bf%= not known

PowerManDL
07-14-2002, 02:22 PM
Hey, good luck with all that Cap'n.

I'm looking into the police thing myself, and I know the application process can be a bitch.

captain piddles
07-14-2002, 02:42 PM
I cant wait to hear from them, I have been practicing so when I get the physical testing it will be a breeze

they test :

bench press - for my weight I have to bench 160lbs once - easy

1.5 mile timed run (13min)- Ive been trying it on the treadmill and will have it soon

sit ups- 30

pushups-25

after that is the psychological testing but so far I have everything down except for the run

PowerManDL
07-14-2002, 02:46 PM
Yeah, the PT is the last thing I'm worried about ;)

At any rate, keep us posted on how it goes.

captain piddles
07-19-2002, 02:24 PM
well here I am , I am wicked sick from working all the time and not sleeping, I need to workout, I miss it, my boss sez the the second week of august all my hours will return to normal, but it sucks right now, Ive been taking extra vitamin C to help with the imune system and I actualy got 5 hours of sleep which is the most I have had in about a week, but at least I am fortunate enough to still be working, there is dozens of people they just cut loose, so no matter how much I complain about the hours and how much it sucks working 1st 2nd and 3rd shift at least I am working, tommorrow I am back on first shift then sunday its onto 3rd shift and when I leave work on monday I go home and eat and try to get 3-4 hours of sleep before going back to work 2nd shift, thank god for stackers 3, when ever my energy reserves start to crash I pop one and am back in the game, but hopefully saterday after work I can squeeze in a workout if Im feeling better
still havent heard from the police department so either they are not going to call or they are taking their time, either way I cant focus on it cause I got to work, playing the waiting game, but I have lost some fat which is a good thing, so there is something to be happy about, also me and my wife are gonna be celebrating our 10 year anniversary, so I am happy
hope everyone is doing good and hopefully I will be posting workouts soon

Blood&Iron
07-19-2002, 02:38 PM
Originally posted by captain piddles
me and my wife are gonna be celebrating our 10 year anniversary, so I am happy

Congratulations, man.

captain piddles
07-19-2002, 04:31 PM
Congratulations, man

:)

thanks
also I just got a letter in the mail today from the police dept.
I am going to have an oral interveiw in front of 5-6 other officers
I was told by someone who went through this before that it is the hardest part of the prossess cause they try to trip you up and really dig into your past, which is fine by me I have nothing to hide, and all the decisions I have made through my life were the best I could do at the time so I regret nothing, the only trouble I will have is when they ask about my family, but I will just deal with it as it happens, I cant wait, after the interveiw they will set the appointment for the physical testing, I was all depressed earlier but I am so much happier now :)

captain piddles
07-19-2002, 08:38 PM
cardio: treadmill

speed 3.0---------3.5------------4.0 mph
miles 0-------------1-------------1.5 mil
time 0--------10--------20------27 min

Franco
07-20-2002, 12:02 AM
Congrats on the 10th (tin) anniversary:)

captain piddles
07-20-2002, 08:45 PM
thank you for the congratz :)

captain piddles
07-20-2002, 08:46 PM
we both are looking forward to the next 10

captain piddles
07-24-2002, 10:55 AM
I WON
I won the war with my hours at work, no more 1st shift one day then third the next and second after that, now I should be able to have a somewhat normal life again
awsome
now to try to catch up on my training

captain piddles
07-27-2002, 08:52 PM
Captains Log

started a low carb diet, its really rough getting it going but its interesting how much carbs effect your body, this is the first day and I only had 35 grams of carbs today, hopefully tommorrow I will do just as good, if I had more time than I could type out more info, but what Im doing is close to the Atkins thing, we shall see
how it works, yesterday I did a chest delt and tricep workout, was awsomw delts are sore today and they are a part that doent get sore all that often, well got to fly

captain piddles
07-30-2002, 10:55 PM
well I finaly had my interveiw with the police department
it was awsome, I did well, there were alot of guys there that
were more qualified but I made a great impression on the police cheif, and stood out more, when they were interveiwing me you could tell it was going good, I wasnt as stiff as the other guys were, I had real person appeal, it was cool, they will be making their choice next week and the call will go out, I hope they call me

Orange357
07-31-2002, 09:51 PM
Congrats on the 10th!

captain piddles
07-31-2002, 10:37 PM
thanx buddy

Alex.V
07-31-2002, 10:47 PM
Originally posted by captain piddles
well I finaly had my interveiw with the police department
it was awsome, I did well, there were alot of guys there that
were more qualified but I made a great impression on the police cheif, and stood out more, when they were interveiwing me you could tell it was going good, I wasnt as stiff as the other guys were, I had real person appeal, it was cool, they will be making their choice next week and the call will go out, I hope they call me

Good luck, man!

rookiebldr
08-01-2002, 08:55 AM
Awesome work on the interview. :thumbup:

captain piddles
08-01-2002, 02:47 PM
why thank you kind sir

captain piddles
08-03-2002, 08:45 PM
starting tuesday I am going back to first shift
my whole routine is back to normal
and tuesday after work I am getting a power cage for squating
life is getting good again
:D

Franco
08-04-2002, 03:42 AM
Ace:)

captain piddles
08-05-2002, 07:45 PM
*****Official Venting Station *************


well they screwed me again:cry:
my work told me today that I could work 1st shift for the next 4 days then its back to bouncing from 2nd to 3rd and back
I hate them :mad:
they said that maybe by labor day I could go to 1st shift permanantly
I say if by labor day I am not on first shift I am going to powerslam my boss and walk off the job
I know they will call the cops and there will be trouble but the hell with it, Im not going to let them continue to crap all over me
my boss only weighs 160lbs so I was thinking mabe a gorrilla slam
I pick him up and press him over my head and drop him like a bad habit, I dont know what I am gonna do, but it aint gonna be pretty tuttut

captain piddles
08-06-2002, 05:16 PM
oh man what a bad day, I got a letter from the police dept. saying that I was no longer considered a canidate in the application prosess, so basicly I got kicked to the curb,
but on the good side I just finnished putting together my power cage, it has a high and low pulley its awsome I will post a picture soon, I am just soooooooooo let down by the police thing
sux

Franco
08-07-2002, 03:42 AM
Sorry to hear about being unsuccesful in the selection process, try and stay postive man

captain piddles
08-07-2002, 12:09 PM
yeah I was told that cause of my familys "extensive" criminal history and the traumatic childhood that I would not react how I should react when confronted by the same trauma, If I got sent to a call where children were being abused they are afraid I might shoot the parents, I guess, it sucks, I was advised that no police dept. would look at me as a possible officer because of it and if I wanted to persue a career in enforcement that the millitary would be the best avenue for me cause they dont investigate your history like the public sector does,

so all my hopes of becoming a police officer have been flushed down the tubes :swear:

the one thing that keeps me from freaking out is the new squat rack, I know that if I keep working on myself, I can still become what I really want to be.......................... A bodybuilder

nothing else maters

captain piddles
08-08-2002, 09:23 AM
well I am in better spirits today my freind jeremy is staying with us for the week and we had a hardcore compound workout last night , it was cool, we used the new rack, that was really awsome

bench press 180x10 200x8 220x8 200x8 180x10
flat bench flies 80x4 50x10 50x10 50x10
delt raise side 50x10 50x10 50x10
standing db press 80x10 80x8 50x12
skullys 90x10 100x10 110x10
tricep pushdown 50x10 60x10 50x10
alt db row 100x10 100x10 100x10
lat pulldowns 100x10 90x10 100x10
ez curl 90x10 80x10 60x10
alt db curl 50x10 50x10 50x10
squats 150x10 150x10 150x10
leg extentions 100x10 100x10 150x10 150x10
leg curls 80x10 80x10 80x10
calf raises 150x10 150x10 150x10

was pretty good I have lost some strenght between not being able to work normal hours and dieting but its ok, it gives me something to make a comeback from

as far as the cop thing goes, water under the bridge
Im not going to try again, I dont need to be let down like that
and Im not going into the millitary, so ,,,oh well

captain piddles
08-10-2002, 04:27 PM
today my boss told me that starting monday I will be working 12 noon till 8pm all month, I dont know if I should beleive him but it would be better than what I am doing now

captain piddles
08-14-2002, 05:59 PM
well he did come through with the new 12-8 shift which is better
and the hours are more stable than before so I can resume training,

if my boss changes my hours I am going to beat him with a rotting mackrel, at least in prison I will have all the time in the world to lift, and for cardio I can run from the anal rapist shower patrol,

in reality I would probably just be pissed off at him

but tonight will be back and bicep night

captain piddles
08-14-2002, 08:34 PM
Wednesday,August 14, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet: best thing I ate today
----------------------------------------------------------------
***low carbing it
carbs for the day 50
protein 120

best thing I ate
met-rx shake vannila
---------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
just getting back into the swing of things, work
screwed me bad, but I have been fighting to get
my sht back in order

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
8.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
stackers 3
multi-vite

Training.
----------------------------------------------------------------
Back-
db shrugs 100x10 100x10 100x10 100x10 100x10
alt db row 100x10 100x10 100x10
lat pulldown 100x10 100x10 100x10 :eek:

Bicep-
Ez curl 80x10 80x10 80x10
Alt db curl 50x10 50x10 50x10
Cable curl 50x10

Notes- cable isnít designed for cable curl, oh well
Shrugs were good and the rows hit the spot
The pulldown station is different from the gym
Its harder, good !
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
Ĺ hour 45 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
13- 12 oz bottles and 1-64 oz bottle
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
172.6 bf%=? :D

Orange357
08-14-2002, 08:39 PM
Cool lifts!

Mauybe another avenue would be private security?

captain piddles
08-14-2002, 08:44 PM
I did security for a few years before, very slow
I wanted to be a cop so I could help people who really needed it,
but lately Ive been thinking that I can allready do that
without the badge
so it sucked to be rejected for things I had nothing to do with
but on the other hand it opened my eyes a bit

Orange357
08-14-2002, 09:22 PM
Originally posted by captain piddles
I did security for a few years before, very slow
I wanted to be a cop so I could help people who really needed it,
but lately Ive been thinking that I can allready do that
without the badge
so it sucked to be rejected for things I had nothing to do with
but on the other hand it opened my eyes a bit


maybe then gop into law...Like a child protector or whatver..like that show "The guardian"

captain piddles
08-15-2002, 08:25 AM
I wannabe batman

captain piddles
08-20-2002, 05:47 PM
Monday,August 19, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet: best thing I ate today
----------------------------------------------------------------
***low carbing it
carbs for the day 50
protein 180

best thing I ate
eggs bacon and sausage
---------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
going back to my old 3 day split

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
none
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
6.5 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
stackers 3
multi-vite
kelp
cuts 3

Training.
----------------------------------------------------------------
chest
bench press 170x10 200x10 225x8
incl db press 100x10 100x10 100x10
flat flies 80x10 80x10 80x10

delt
standing press 80x10 80x10 80x 7
delt raise side 50x10 50x10 50x10

tricep
skullys 90x10 90x10 100x8
pushdowns 50x10 40x15 40x15
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------
1 hour 5 min
----------------------------------------------------------------

Water.
----------------------------------------------------------------
13- 12 oz bottles and 1-64 oz bottle
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
169.6 bf%=?

captain piddles
08-22-2002, 07:34 AM
Wednesday,August 21, 2002


Cardio.
----------------------------------------------------------------
none
----------------------------------------------------------------

Diet: best thing I ate today
----------------------------------------------------------------
***low carbing it
carbs for the day 46
protein 114

best thing I ate
wicked spicy chicken wings
---------------------------------------------------------------

Overall Comments.
----------------------------------------------------------------
nothing today

----------------------------------------------------------------

Pain/Soreness.
----------------------------------------------------------------
chest,shoulders
----------------------------------------------------------------

Sleep.
----------------------------------------------------------------
7.0 hours
----------------------------------------------------------------

Supplements.
----------------------------------------------------------------
stackers 3
multi-vite
kelp
cuts 3

Training.
----------------------------------------------------------------
back
alt db row 140x10 140x10 140x10
shrugs 177x8 177x10 200x8
lat pulldowns 80x10 80x10 80x10

bicep
ez bar curl 80x10 90x10 80x7
alt db curl 80x4 50x10 50x10 50x10
----------------------------------------------------------------

Training Length.
----------------------------------------------------------------

1 hour

----------------------------------------------------------------

Water.
----------------------------------------------------------------
1.5 gal
----------------------------------------------------------------

Weight.
----------------------------------------------------------------
171.8 bf%=19.5

captain piddles
08-25-2002, 10:26 AM
well I missed leg night, I just got lazy
I think the low carb diet is sapping my strengh
also my motivation, I feel more worn out than usual
the websites say it passes but it hasnt yet
we shall see if it goes on longer than 2 more weeks
Im dropping the diet and going back to normal
Im giving it 2 weeks cause Ive lost a good amount of weight
when I started I was 187lbs now Im down to 171lbs
I know the first week it was water and glycogen
now I know its fat cause I can see it in my belly
its shrinking.....yaaahoooo
I was thinking off adding one more ECA dose before workout to pump the energy up there but I want to draw on the fat reserves for the energy, who knows, but I feel bad for losing a leg day
monday is chest and delt and tricep so I will add even more effort
into increasing the intensity

captain piddles
08-28-2002, 09:30 AM
Monday, August 27, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories:2000
Carbs:19
Protein:66

Junk food: none


∑ Diet: best thing I ate today
3-cheese omelet


∑ Overall Comments.

Training:
Well I have decided that it is way to hard trying to lose the fat and get big at the same time, to much of a balancing act with diet, so I am going to focus purely on diet and coast through training until the body fat is taken care of, after that I will concentrate on mass

Life in general:
Started tracing my family tree, interesting stuff, had to skip over my parents, I canít deal with them and it would only make me feel bad so screw them. But the hunt for the information is awesome


∑ Pain/Soreness.
None

∑ Sleep.
9.5 hours


∑ Supplements

Anabolics: none
Thermogenics: stackers 3
Lipotropics: none
General: multivite- protein

∑ Training.

∑ Chest
Bench press 180x10 180x10 180x10
Notes: the weight was lighter than usual but I made sure to get a full range of motion and the reps were slower than usual, felt great

Incline db press 100x10 100x10 100x10
Notes: was able to bring the 50s down real low, the stretch was awesome, I usually donít raise the weight on this exercise all to often but I am looking into getting 60lb-70lb-75lb dumbbells

Flat flies 50x10 50x10 50x10
Notes: for the first 2 sets went way down, almost touching the floor, I wanted to really stretch the chest out

∑ Delt

Standing db press 80x10 80x10 80x10
Notes: these were rough shoulders is a weak spot for me, I focused on moving in a triangle shape for form and really pressed hard on the last reps of each set

Delt raise 50x10 50x10 50x10
Notes: these were also really rough but I was able
to do them in good form
My goal is to do them with 2 50lb dumbbells = 100lbs

∑ Tricep

Skullys 90x10 90x10 90x10
Notes: these went well, I definatly could have gone heavier but I am more into working on perfect form and slow reps till dieting is done

Pushdowns 20x10 40x10 40x10
Notes: was getting late and just fudged the rest of the workout, I can go way heavier than 40lbs but just got lazy


∑ Training Length.
1 hour 20 min

∑ Water.
Little over a gallon

∑ Weight.
170.4 lbs

captain piddles
08-29-2002, 10:07 AM
Wednesday, August 28, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories:free day
Carbs:
Protein:

Junk food: popcicle


∑ Diet: best thing I ate today
Pepperoni pizza


∑ Overall Comments.

Training:
Things are going well, I did gain a little weight from last workout but it could be just fluid
Who knows we shall see in a day or two

Life in general:
So far everything is cool


∑ Pain/Soreness.
Medial and anterior Delts and chest

∑ Sleep.
8.5 hours


∑ Supplements

Anabolics: none
Thermogenics: none
Lipotropics: none
General: multivite- protein

∑ Training.

∑ Back
Alt db row 140x10 140x10 140x10
Notes: I was using 2-70lb dbs, it was great almost failed on last set

Shrugs 245x4 180x10 180x10 180x10
Notes: I was having grip problems at 245lbs the bar kept slipping, so I dropped the weight to 180lbs and continued from there

Lat pulldowns 70x10 90x10 90x10
Notes: 70lbs was too light so I bumped it up to 90lbs, I could have gone further but I wanted to keep awesome form

∑ Bicep

Ez curl 60x10 70x10 80x10
Notes: started light and pyramided up to 80lbs which wasnít to bad

Alt db curl 50x10 50x10 50x10
Notes: these were also light,I keep wanting to raise the weight to the extreme but I have to stay focused on fatloss not gaining mass, after I get to 8-10% then bulk but bulk in control


∑ Training Length.
45 min

∑ Water.
Bout a gallon

∑ Weight.
172.4 lbs

captain piddles
08-30-2002, 07:08 PM
Friday, August 30, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories: bout 2000
Carbs: 30
Protein:125

Junk food: none


∑ Diet: best thing I ate today

Garlic steak with fresh green beans


∑ Overall Comments.

Training:
Going well tonight I went light but still cranked out a good one

Life in general:

Started my new hours (5am-1pm) was nice to get out and still have time to do stuff



∑ Act of kindness/superhero action

I hope to do something everyday that is either an act of kindness to a stranger or and act of superheroism, today on my way to work I saw a red fox run out into the road, I could tell he was gonna run so I slowed down and waited, after a few seconds he ran across, I could have smoshed him like anyone else would have but I spared him, theres my act of kindness for the day


∑ Pain/Soreness.

Upper back ( traps )

∑ Sleep.
6.5 hours


∑ Supplements

Anabolics:I wish
Thermogenics: stackers 3
Lipotropics: none
General: multivite- protein

∑ Training.

∑ Quad

Squats 130x10 130x10 130x10 130x10 130x10 130x10 130x10

Notes: using the german volume approach to getting a great workout with light weight


Leg extentions 100x10 100x10 100x10 100x10 100x10

Notes: after the squats and these my quads were screaming

∑ Hammys

Leg curls 50x10 50x10 50x10 50x10 50x10

Notes: not to shabby did them really slow by the last rep I was feelin the burn


∑ Calf
Calf raises 130x10 130x10 130x10 130x10 130x10 130x10 130x10

Notes: not to bad, again going the german volume route but instead of 10 sets of 10 I do 7 sets of 10

∑ Training Length.
35 min

∑ Water.
1 gallon

∑ Weight.
173.8 lbs

captain piddles
09-02-2002, 07:17 PM
Monday, September 2, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories: bout 2000
Carbs: 83
Protein:111

Junk food: cinnamon bread mmmmmmmmmm!


∑ Diet: best thing I ate today
4 BBQ chicken breast


∑ Overall Comments.

Training:
Great workout tonight very intense
Life in general:
Things are good



∑ Act of kindness/superhero action
Nothing today

∑ Pain/Soreness.
All of the quads and a little on the hammy side

∑ Sleep.
5 hours


∑ Supplements

Anabolics: none
Thermogenics: stackers 3
Lipotropics: cuts 3
General: multivite- protein-kelp

∑ Training.

∑ Chest
Bench press 180x10 180x10 180x10 180x10 180x10
Notes: using the german volume approach, I was gonna sart at 130lbs but I didnít want to seem like a wimp and I knew I could do so much more so I did, I bumped it to 180lbs, in the fourth set around the 8th rep I thought I was all done, I felt wiped, but I forced out another set and was just short of failing on rep 10

Incline db press 80x10 80x10 80x10 80x10 80x10
Notes: Dropped the weight by 20lbs and added two more sets of 10, not bad I went for more of a finisher movement

∑ Delt

Millitary press 90x10 90x10 90x10
Notes: not bad did well I went 10lbs heavier than I would have with dumbbells, once I get used to 90lbs I will go back to dumbbells and use my 50 pounders, and when I get to 100lbs, I will switch to the barbell for good

Delt raise side 30x10 30x10 30x10 30x10 30x10
Notes: again I used the multi sets to finnish , went light usually I go 50lbs for 3x10

∑ Tricep

Tricep pushdowns 55x10 55x10 55x10
Notes: could have done better and will do better, not sure what is a good weight to use for this one but I will keep stepping it up till I find the sweet spot and I will work passed it

Alt db raises 30x10 30x10 30x10 30x10 30x10
Notes: not bad good finnisher


∑ Training Length.
45 min

∑ Water.
A little less than a gallon

∑ Weight.
168.6 lbs lost 4.2 lbs probably water

captain piddles
09-02-2002, 07:23 PM
new setup

rookiebldr
09-02-2002, 09:07 PM
Cool setup.

captain piddles
09-03-2002, 04:36 PM
why thank you sir

captain piddles
09-05-2002, 04:28 PM
Wednesday, September 4, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories: lost track
Carbs:lost track
Protein:lost track

Junk food: none


∑ Diet: best thing I ate today
Hot dogs and brockali


∑ Overall Comments.

Training:
Going good
Life in general:
Same here


∑ Pain/Soreness.
triceps

∑ Sleep.
5 hours


∑ Supplements

Anabolics: none
Thermogenics: stackers 3
Lipotropics: cuts 3
General: multivite- protein-kelp

∑ Training.

∑ Back
Alt db row 150x10 150x10 150x10
Notes: I was using 2-75lb dbs , up 5lbs from last week

Shrugs 180x10 180x10 180x10 180x10 180x10
Notes: went well could really feel it, full strech at
bottom position

Lat pulldowns 105x8 105x8 105x8 105x8 105x8
Notes: Raised the weight 15lbs from last week

∑ Bicep

Ez curl 70x10 70x10 70x10 70x10 70x10
Notes: focused on the sets and good form

Alt db curl 50x10 50x10 50x10
Notes: great follow up to the 5 sets of ez curls

incl db curl 50x10 50x10 50x10
Notes: great finisher



∑ Training Length.
1:05 (h:m)

∑ Water.
gallon

∑ Weight.
166.4 lbs

captain piddles
09-09-2002, 06:56 PM
Monday, September 9, 2002


∑ Diet: breakdown

Low Carb Day:
Aprox Calories: 1800
Carbs: 73
Protein:141

Junk food: none

∑ Diet: best thing I ate today
4 BBQ chicken breast


∑ Overall Comments.

Training:
good workout tonight very intense
Life in general:
Things are good and getting better


∑ Pain/Soreness.
None


∑ Sleep.
5 hours


∑ Supplements

Anabolics: none
Thermogenics: stackers 3
Lipotropics: cuts 3
General: multivite- protein-kelp

∑ Training.

∑ Chest
Bench press 190x10 190x10 190x10 190x10
Notes: slowly raising the weight

Incline db press 100x10 100x10 100x10
Notes: raised the weight by 20lbs and

Flies 50x10 50x10 50x10
Notes: good finisher

∑ Delt

Millitary press 90x10 90x10 90x10 90x10
Notes:

∑ Tricep

Skullys 95x10 95x10 95x10
Notes: went well

Tricep pushdowns 55x10 55x10 55x10
Notes: not to bad



∑ Training Length.
45 min

∑ Water.
A gallon

∑ Weight.
168.6 lbs

captain piddles
09-12-2002, 11:53 AM
Wednesday, September 11, 2002


Diet: breakdown:
______________________________________

Low Carb Day:
Aprox Calories: lost track
Carbs:lost track
Protein:lost track

Junk food: none


Diet: best thing I ate today:
Spicy fried chicken

_________________________________

Overall Comments:

Training:
So far so good, keep pushing forward

Life in general:
Sucks today was the anniversary to one of
the worst things that could ever happen
to America


Pain/Soreness:
Chest triceps

Sleep:
5 hours


Supplements:

Anabolics: none
Thermogenics: stackers 3
Lipotropics: cuts 3
General: multivite- protein-kelp




Training:

Back

Alt db row 150x10 150x10 150x10
Notes: I was using 2-75lb dbs

Shrugs 180x10 180x10 180x10
Notes: went well

Lat pulldowns 110x8 1105x8 110x8
Notes: Raised the weight 10lbs from last week

Bicep:

Ez curl 80x10 80x10 80x10
Notes: focused on the form

Alt db curl 50x10 50x10 50x10
Notes: great follow up

incl db curl 50x10 50x10 50x10
Notes: the big finisher





Training Length.
0:50 (h:m)

Water.
Just under a gallon

Weight.
168. lbs

captain piddles
09-14-2002, 09:02 AM
taking some time and relaxing for me B-day
having some unhealthy foods and enjoying
will be back to hardcore on sunday

captain piddles
09-30-2002, 07:37 PM
Monday, September 30, 2002


Diet: breakdown
____________________
Low Carb Day:
Carbs: 30
Protein:110

Junk food: none

Diet: best thing I ate today
Box of chicken wings

____________________
Overall Comments.

Training:
I missed some time but am back and ready to work,
I ended up with a lower back injury *again* and I dont know where it happened, it was either work or at home, I would put good money on "at work", so I took a week off and took it easy with my favorite heating pad and was able to heal up quick before losing any strength,

Life in general:
Ok I guess


Pain/Soreness.
Lower back * coming back from an injury (slight tear in spinal erector, couldnít twist to the left or bend at the waist) either happened at work or from doing bent over rows, not sure, I suspect work


Sleep.
6.5 hours


Supplements

Anabolics: none
Thermogenics: stackers 3
Lipotropics: none
General: none

* supplements are halted cause I was put on medication : Periostat 15mg


____________________

Training.

Chest
Bench press 200x10 200x10 200x10
Notes: good sets, good form

Incline db press 100x13 100x17 100x13
Notes: raised the weight by 20lbs and

____________________

Delt

Standing Db press 100x8 100x8 100x8
Notes: whew! Freaky hard

Delt raise side 50x10 50x10 50x10 50x10
Notes: good sets

____________________

Tricep

Overhead db extention 50x17 50x17 50x17
Notes: went well

Tricep pushdowns 65x10 65x9 65x8
Notes: not to bad



Training Length.
95 min

Water.
A lot

Weight.
168.2 lbs

rookiebldr
09-30-2002, 09:16 PM
Tough break on the back injury. Did the DB Press not bother the lower back at all? Lifting 2 100 lb db would mine as I would be bending all over trying to push those puppies up. :) well done and glad to see it didn't sideline you too long.

captain piddles
10-01-2002, 10:14 AM
actualy to set the record streight they were two 50lb dbs
I total up both arms saves time on writing it out seperately
and it did bother my back a little but I was paying special attention to that area just in case, I would love to be able to push up two 100lb dbs, the most I ever did was two 80lb dbs up at the gym last year, used a belt then cause it hurt like a mutha

captain piddles
10-06-2002, 05:16 PM
Im starting a new job so I dont know hoiw it is going to impact the lifting, we shall see

sunday 10-6-02

bench press 180x10 190x10 200x10 210x14
flat flies 50x10 50x10 50x10 50x10 80x6
millitary press 90x10 100x10 100x10 100x10 100x10
delt raise 50x10 50x10 50x10 30x10 20x15
tricep pushdowns 50x10 50x10 50x10 50x10 50x10
lat pulldowns 70x10 80x10 80x10 80x10 70x10
alt db row 100x10 100x10 100x10 100x10 100x10
squat 130x10 130x10 130x10 140x10 150x10
calf raise 130x10 130x10 130x10 140x10 150x10
leg extentions 50x20 50x20 70x20 70x20 90x15
leg curls 60x10 60x10 60x10
ez bar curl 60x10 60x10 60x10

Could have gone heavier on some exersizes but I was looking for a light to medium workout, new job starts tommorrow and I dont want to be all sore and trying to act like Im not

all in all the workout was good
I still am trying to get to under 10% bodyfat
my goal is to get down to 150lbs and be able to see my abs
and actualy have some vascularity

after that I am going to bulk but bulk very carefully
I dont want to end up being all fat again
I have been lucky so far
the only loss in size is in my belly
I lost 6 inches on my belly
and I lost maybey an inch on my arms and quads
calves lost 1 1/2 inches and my chest lost 2 inches

my guess is its the fat that was layered over everything
we shall see
the next time I measure everything will be either feburary or march, we will see what happens then

I also want to add a recent picture maybey around christmas
we shall see what happens

captain piddles
10-06-2002, 05:19 PM
in janurary of 2000 I was 211 @ 46%
in janurary of 2001 I was 206 @ 35%
in march of 2002 I was 193lbs @ 26%
in october of 2002 I am 166lbs @14%

captain piddles
10-06-2002, 05:20 PM
its all getting better

MonStar
10-07-2002, 07:33 AM
Good luck with your goal of 190 lbs. @ 6-8% bodyfat man. Thats going to be a tough one to accomplish. Good luck.

captain piddles
10-13-2002, 04:24 PM
well if it wasnt hard it wouldnt be worth shooting for
I know I havent been posting all of my recent workouts but that is going to change, I have been pre-occupied with a new job and focusing on my diet, I have been experimenting with the lowcarb
thing, I am trying to go mon through friday at 20 grams of carbs per day, then saterday I eat how ever I like, then sunday I gear down and get ready for monday, I am hoping to be able to control the cravings and stop the binge eating by having two days off the diet (sat-sun), but I dont know much about getting into keosis and am not sure if I can get into it within the 5 days
we shall see, the best way to find out is to do it and watch the scale and keep an eye on my belly, the good thing is I have made it below 170lbs and have stayed there for about 2 weeks, now if I can just get below 160lbs and be able to see the muscle really good than I can " control bulk" I dont want to get fat again, its too damn hard to lose the fat, so within a week or two I will begin to post regularly and keep updates on my diet
thanks for the encouragment Monstar! it will be hard but I know I can do it, but first I need to dump the fat, then control bulk to 190lbs then fine tune by losing the fat from the bulk

captain piddles
10-14-2002, 07:11 PM
Day 4 October 14th 2002 Monday
Weight: 168.0lbs :D

Chest
Bench press 180x10 200x10 200x10
Incline DB bench 100x10 100x10 100x10
Flat bench flies 50x10 50x10 50x10

Delt
Standing DB press 80x10 80x10 80x10
Delt raise side 50x10 50x10 50x10
Delt raise rear 30x10 30x10 30x10

Tricep
Tricep pushdown 50x10 50x10 50x10
Overhead tricep DB extention 50x10 50x10 50x10

Notes: saterday and Sunday were carb up days and on Monday I was a pound lighter than Friday, whats up with that? Not complaining, well I am hoping to keep up with the journal, I have past workouts that were not logged but I am going to keep going forward from this point, I feel good with the new job, my workouts are a lot lighter than usual but then again so am I, my goal is 150 with my abs showing, then slow and deliberate bulk to 190lbs and then cutting again and maybe another bulk, I would love to get to 210-220lbs
And be lean, that would be cool
:strong:

captain piddles
10-15-2002, 07:51 PM
Day 5 October 15th 2002 Tuesday
Weight: 167.4lbs

Cardio:

treadmill

3.5mph at 5% incline 20min

note:
not really expecting much from the cardio, but I did it just before bed and 4 hours after my last meal, so we shall see what happens, today was a good day for me, at work I was in several deptartments and working with heavy boxes in the flow room, so I had a small workout at work, I also kept to my diet and had less than 25 grams of carbs, it was rough cause I had to buy two bagals for my wife at the store and looking at all the goodies in the bakery was pure madness, I tried to justify buying something and eating it in the car so nobody would find out but I stuck to it and kept true to the diet and myself, before I would have spent $20 and really pounded it down in the car, but I am so much better now than I was then, I think the binge eating was actualy a serious eating disorder with me, but it could also just be me being a hypochondriact, but at any case I passed up on the baked goods and did a goood thing, when I step on the scale in the morning I will be so much more happier than if I had stuffed my fat face, so to betty crocker I urinate on thee, bite me, I win this round, ha ha ha ha!

:ninja:

captain piddles
10-20-2002, 07:11 PM
day 1 October 20,2002 Sunday

new H.I.T. style workout

# EXERSIZE WARMUP WORK SET

1) Incline bb bench press 130x10 150x8
2) Flat flies 50x10 80x8
3) Db row 80x10 160x8
4) Lat pulldowns 50x10 100x8
5) Wide grip pullup 8 assisted 4 bodyw
6) db shrugs ------ 100x25

notes:
I really suck at wide grip pullups, need to fix that!
new HIT style workout is cool so far, I got it from cyberpump,
the person who wrote it claims he gained 25 lbs of mega muscle off of it, well I hope I do too

diet:
just coming off of crb up and am getting ready to drop carbs to 20 grams a day again

life in general:
I spent most of the day preping the house for winter
all this week they are talking about it being in the low 20's
dat be freaky cold, just think in 2 more months it will be -20
at night,brrr now dats cold

rookiebldr
10-21-2002, 11:48 PM
Originally posted by captain piddles
Day 4 October 14th 2002 Monday
...I would love to get to 210-220lbs
And be lean, that would be cool


I agree.

Well done on resisting the urge to binge. Dieting sucks and takes too long. The only good thing about these cold temps is I don't have to worry about showing my fat under all the clothes. And maybe skiing.

captain piddles
10-22-2002, 07:08 PM
I don't have to worry about showing my fat under all the clothes.

I love winter:D

captain piddles
10-22-2002, 08:28 PM
day 3 October 22,2002 Tuesday



# EXERSIZE WARMUP WORK SET

1) military press 80x10 135x6
2) delt raise side 30x10 50x8
3) delt raise rear 30x10 50x6
4) ez bar curl 60x10 90x8
5) tricep pushdown 50x10 60x8

notes:
good workout, I was hoping to hit 150lbs on the millitary but what can you do, was also hoping to hit over 100lbs for the curl too, we will see what happens next time!

diet:
so far so good, ketosis really makes the workouts hard, cant even hit my old maxes, I will have to fine tune the diet a liittle more, who knows

life in general:
we are gonna be opening the store to customers in less than 10 days, the grand opening is gonna be on the 30th, things are getting crazy as the time gets closer, I cant wait, one thing I really like about retail is helping people, sounds like a commertial on tv but its the truth, I like having people depend on me to point them in the right direction or have them ask questions and when you give them the answer and they understand it, the way their face lights up when they understand and they get all happy and crap like that, its all good, for those of you who live close by its wal-mart in plymouth,NH. I cant get ya a discount but you will find what you want, cheap! tell them piddles sent ya! :D

captain piddles
10-24-2002, 07:10 PM
day 5 October 24,2002 Thursday



# EXERSIZE WARMUP WORK SET

1) squats 135x10 180x10
2) leg extention 120x10 160x10
3) calf raise (no warmup) 250x8
4) leg curl (no warmup) 80x10

notes:
good workout, I really am focused on my goal, and am gonna work as hard as I can to get there, nuf said


diet:
going good, I had a penut butter folded over before workout fo some carbs, thought it might be a good Idea

captain piddles
10-26-2002, 08:13 PM
day 7 October 26th, 2002 Saterday

# EXERSIZE WARMUP WORK SET

1) Incline bb bench press 130x10 180x8
2) Flat flies 50x10 80x8
3) Db row 100x10 180x6
4) Lat pulldowns 50x10 110x8
5) Wide grip pullup 14 assisted
6) db shrugs ------ 100x25

notes:
I raised the weight in a bunch of the exersizes

incline bench +30lbs form was great full ROM
db row +20lbs less reps than last week but tight form
lat pulldowns + 10lbs rough but I want to focus more on back
wide grip did 14 assisted need to get better at these

great workout


diet:
carb up day, I like it alot

life in general:
things be good, my sister in law and neice are visiting
its been fun, today we lost power for 6 1/2 hours it sucked but its the price you pay when you live in the woods, also putting a fish tank in the lifting room to give it more homey attmosphere

till tommorrow :D

captain piddles
11-01-2002, 05:44 AM
Day 9 October 28,2002 Monday



# EXERSIZE WARMUP WORK SET

1) military press 80x10 135x8
2) delt raise side 30x10 50x10
3) delt raise rear 30x10 50x8
4) ez bar curl 60x10 100x8
5) tricep pushdown 50x10 70x8

notes:
great workout, I was surprised to get what I got tonight I was soooooo tired from work, but the effort was there, raised the weight on 4) ez curl +10lbs and 5) tricep pushdowns +10lbs, awesome job, also raised the reps for military press +2 and delt raise side +2 and delt raise rear +2, so tonight was a good one

Diet:
well this week is mostly gonna be low carb but Tuesday I got a work buffet and I cant skip it, also I have an abundance of high carb foods around so I wont blame myself if I fall from grace, Halloween is this week plus the work buffet thingy, so I am not counting this week, I know it will set me back but I accept it and will redouble my efforts once these days have passed

Life in general:
things are good and are better everyday; my work has provided me with the opportunity of having some sort of future, and I am going to grab it and ride it for all its worth, money is still tight on the home front but we will manage as we always do, thank god my wife is crafty and creative, we have been able to save money even in the worst situations, but things are good!

captain piddles
11-03-2002, 09:24 PM
Day 15 November 3rd, 2002 Sunday





# EXERSIZE WARMUP WORK SET

1) Incline bb bench press 130x10 190x8
2) Flat flies 50x10 80x8
3) Db row 80x10 180x8
4) Lat pulldowns ------- 110x8
5) Wide grip pull-up x10 bodyw
6) db shrugs ------ 130x25

notes:
didnít do that bad, I was kinda surprised cause I had worked all day and was really tired, but here is the good stuff, raised the weight on two exersizes :D , incline bench and shrugs, and I was able to get more reps on db rows and pulldowns, the one I am really happy with was the wide grip pull-up, I was able to do 10 reps with my bodyweight, which is an improvement, I need to work on better form on db rows

Diet:
I went up in weight due to the higher carb intake but I am not worried about it, I know I can ditch the pounds during the low carb phase, I am also gonna start limiting the carbs on my carb up days so that during the week it will be easier to lose

Life in general:
well work is fantastic, I am more tired than usual but itís just apart of the job, I got bad news on Friday, my best friend Jeremy is gonna move to Hawaii, so I am happy for him cause itís a great place to be, but also I will miss him, hes a good guy and a great bass player, :cry: but we all must look forward and not look back , so onward and upward we go, saterday I got down to 165lbs which was the lowest Ive been at, I still cant see abs but I see the outline of where they are at, just alittle more weight and they will be there, then I got to work out all the kinks in my diet and start to ďcontrol bulkĒ back up to 190lbs while maintaining my bodyfat %, actually it is really cool cause I started to see vascularity in my arms and hopefully my delts soon, we shall see how it all goes

MonStar
11-03-2002, 10:57 PM
2) Flat flies 50x10 80x8

Damn 80s for 8 reps!! :eek::eek: Nice strength CP! Youre definitely making some crazy progress. Wait.. something isnt adding up. Your weight is 169 lbs. and youre doing flyes with the 80s?

captain piddles
11-04-2002, 05:57 AM
oh no I write out both arms together
80x8 is two 40s for 8 reps
I add left and right together so its easier to log
alot of people have had a hard time reading it
so I will try to write it out better so its more clear
Im not trying to be tricky or anything cause I dont care about
how much weight I use just as long as I progress
sorry bout that

MonStar
11-04-2002, 08:06 AM
Oh okay CP---nah its all good man I just didnt understand what you meant thats all. I was thinking DAMN thats a lot of weight for someone who only weights 170 lbs. Made me feel weak as hell! :):)

captain piddles
11-05-2002, 06:02 AM
if 80s for 8 reps is good than Im halfway there!

MonStar
11-05-2002, 09:14 AM
Haha damn right CP! Keep up the hard work man, good luck getting to 190 lbs.

captain piddles
11-05-2002, 09:22 PM
thanks buddy

captain piddles
11-06-2002, 07:48 AM
shoveling time again, this sux

captain piddles
11-08-2002, 09:39 PM
Day 20 November 8th, 2002 Friday

Diet:
carb up day


*combination Monstar/Piddles workout
took the best of Monstars workout and added it to mine

Chest
1) Incline bb bench press 130x10 200x6 180x9 180x8
*raised the weight from last workout, had a rough tome with 200lbs so I dropped it down to 180lbs

2) flat BB bench press 130x10 200x10 200x10 180x10
*did well with these next time I want to hit 225lbs

3) decline BB bench press 130x10 150x10 160x10
*these were good I could feel the boobies streching, I was not familiar with the exersise so I went light and worked my way up

4) Flat flies 30's x10 30's x10 40's x10
*hit 10 reps with the 40's, new personal record broken
next week I want 6 reps with the 50's


Tricep
5) pushdowns 50x10 60x10 60x10
*not to bad with these, I was allready feeling it in my tris when I started them , by the end I was a little sore

6) reverse grip pulldowns 20x10 30x10 40x10
*new exersise not sure how much weight to use, these were really good

7) tricep extention 50x10 50x10
good finnisher for the workout, only did 2 sets cause my triceps were allready fried


notes:
could have gone heavier with the decline bench press, its a new exersize for me an I was unsure what weight to use, got 10 reps with the 40's on the flat flies :)
reverse grip tricep pulldowns could have been heavier
so now I know where to focus next friday

captain piddles
11-12-2002, 07:03 AM
Day 22 November 10th, 2002 sunday

Diet:
carb up day
worked: 11am-8pm


*combination Monstar/Piddles workout
took the best of Monstars workout and added it to mine

back
1) rack deadlift 180x10 240x6 240x6
*because of repeated back injuries I have a fear of any kind of deadlift, but there is no other exersize like it so I'll start slow

2) wide grip upright row 45x10 70x10 70x10
*shoulder hurt, not used to the movement, I will keep working on it

3) DB row 50'sx10 90'sx6 90'sx6
*started writing 50'sx10 instead of 100x10

4) Lat pulldowns 50x10 70x10 70x10
*these were good could have gone heavier


5) close grip pulldowns 50x10 50x10 50x10
*could have gone heavier on these too

6) DB pullover 50x10 50x10 50x10
*these were really good, focused on the stretch

7) BB shrug 180x8 180x6
*I had grip problems, the bar kept slipping


8) BB curls 70x10 70x10 70x10
*could have gone heavier on these too, used a streight bar
even though they were lighter than usual they felt great

9) incline hammer curls 25'sx10 25'sx10 25'sx10
*new exersize, I like it

7) alt DB curls 25'sx10 25'sx10
not bad


notes:
the theme for this workout was " could have gone heavier"
this workout is new and I am not fully comfortable with it, its great though, even though I didnt go full on heavy I was sore as a munkey after, this new routine is very promising, we shall see what happens into the next month or so

captain piddles
11-12-2002, 10:01 PM
Day 24 November 12th, 2002 Tuesday

Diet:
carb restriction (under 50 grams )
weight: 168.0lbs
worked: 11am-8pm


*combination Monstar/Piddles workout

Delt
1) military press 50x10 130x6 130x10
*started with 50lbs to warm up, all were good sets,pushed hard at the end and got 10 reps

2) delt raise side 30ísx6 25ísx10 15ísx10
*pyramided down got the 30ís for 6 reps, new personal goal

3) delt raise front 15ísx10 15'sx10 15'sx10
*these were really tough I havenít done these in a long time

4) delt raise rear 15ísx10 15'sx10 15'sx10
*these were good but I know I could have gone better


notes:
not bad good workout delts only, I was sooooo tired after work
but I got it done in under 30 min. all these poundages are going to go up
at least thatís what I keep telling myself, what happened to me, in april I was savagely pounding out huge workouts with awesome weight, now after the new diet I have a hard time with exersizes that were once easy, I like the new detail my body has and the fact that I am 30lbs lighter but where did my strength go?
Its not fair

captain piddles
11-15-2002, 08:54 PM
Day 27 November 15th, 2002 Friday

Diet:
carb up day


*combination Monstar/Piddles workout

Chest
1) Incline bb bench press 130x10 200x6 200x6
*did really good with these added a second set at 200x6

2) flat BB bench press 130x10 200x10 200x10
*wanted to raised the weight but skipped it to next time

3) decline BB bench press 130x10 155x10 160x10
*better form this time

4) Flat flies 30's x10 40's x10 40's x10
*added a set of 40's, good sets


Tricep
5) pushdowns 60x10 60x10 70x6
*the 70x6 hurt but was goooood!

6) reverse grip pulldowns 40x10 50x10 50x10
*getting closer to a good weight with these

7) tricep extention 50x10 50x10


notes:
Had better form this workout and the weight went up in a few exersizes, not to shabby if I do say so, went heavy with the carbs today, over 150 grams mostly after the workout, tommorrow I want to get in even more carbs
overall: good workout

captain piddles
11-19-2002, 09:44 PM
Day 31 November 19th, 2002 Tuesday

Diet:
carb restriction (under 50 grams ) weight: 168.0lbs
work: off


*combination Monstar/Piddles workout

Back

1) DB row 100's x 6 100's x 6 100's x 6
*Awesome set finally made it to the 100lb DBs, broke PR

2) Lat pull downs 100x10 100x10 100x10
*these were great I could feel it behind the pits

3) DB pullover 50x10 50x10 50x10
*these were really good, focused on the stretch

4) DB shrug 50ísx12 50ís x12 50ís x12
*I think my traps are good for now I need the rest of me to catch up

Bicep

5) BB curls 85x10 85x10 85x10
*great sets, felt great

6) incline hammer curls 25'sx10 25'sx10 25'sx10
*gonna use the 30ís next time

7) alt DB curls 30'sx10 30'sx10 25ís x10
*not bad

Delt

8) military press 90x10 90x10 90x10
*used a lighter weight than last time, need more work on form
Shoulders hurt a little to much last time, was concerned with the rotator

9) delt raise side 25ísx6
*finisher for the workout

10) delt raise rear 15ísx10
*threw a set of these in for the hell of it


notes:
not too shabby, job well done

rookiebldr
11-19-2002, 10:49 PM
You must have been toast after doing all those sets. Well done on the DB rows. :) 100's I can dream, I guess! :(

captain piddles
11-19-2002, 11:49 PM
yeah pretty tired now, I am deffinatly gonna be sore tommorrow

captain piddles
11-20-2002, 07:08 PM
Day 32 November 20th, 2002 Wednesday

Diet:
carb restriction (under 50 grams ) weight: 168.0lbs
work: off


*combination Monstar/Piddles workout

Quads

SUPERSET
leg extention left 90x10 90x10 90x10 90x10
leg extention right 90x10 90x10 90x10 90x10
leg extention both 90x10 90x10 90x10 90x10

SUPERSET
squat 90x10 130x10 170x10 190x10
calf raise 90x10 130x10 170x10 190x10

crunches x10

notes: holy moley batman am I freaky sore, great back workout yesterday, anyhoo today was Quad and calf day, did great with the extentions, boy did they hurt torwards the end, squats were not too bad, I get nervouse near 200lbs working out by myself
but now I will have to get nervouse at 250lbs:D

captain piddles
11-24-2002, 07:21 AM
I have to re-think my routine, I only get enough time to lift on my days off from work, and they changes all the time
my plan:
two days a week powerhouse routine one day upper and one day lower
any extra time I get durint the week will have to be touch up work or hitting the lagging parts
I want to do more but time is my enemy
I think I might do insane volume on both days lots of exersizes and lots of sets, also making sure that I get ample amounts of protein for both workout days and recovery
we will have to see how this works out

captain piddles
11-24-2002, 08:58 PM
possible new routine

Exercise # of Sets #of Reps
DAY ONE
Bench Press 2 sets 5-6 reps
Incline Bench 2 sets 5-6 reps
Dumbbell Press 4 sets 5-6 reps
Triceps Pulldown 4 sets 8-10 reps
Dumbbell Kickback 2 sets 10 reps
EZ-Bar Curl 4 sets 6-8 reps
Dumbell Curl 4 sets 4-6 reps
Situp 2 sets 20-25 reps
Knee Raise 2 sets 20-25 reps

DAY TWO

Pulldowns To Front 4 sets 8-10 reps
Alt Dumbbell Rows 2 sets 10 reps
Shrugs 2 sets 6-8 reps
Squat 2sets 20 reps
Leg Extension 2 sets 8-10 reps
Hamstring Curl 2 sets 8-10 reps
Calf Raise 3 sets 10-12 reps
Situp 2 sets 20-25 reps
Knee Raise 2 sets 20-25 reps

could be a winner we shall see

rookiebldr
11-24-2002, 10:30 PM
Originally posted by captain piddles
possible new routine

Dumbbell Kickback 2 sets 10 reps


Say it isn't so! :D :D I've never been able to get these to do anything for me, just can't figure out the motion.

Good luck on the changed routine. It's sometimes tough to fit all of this life sh*t in with the workouts. :)

captain piddles
11-25-2002, 08:30 AM
Say it isn't so! I've never been able to get these to do anything for me, just can't figure out the motion.

I got the workout from Cyberpump, I might switch kickbacks for skull crushers :thumbup: I never got much from them either

galileo
11-25-2002, 10:48 AM
Definitely go with skull-crushers. What other exercise can build the triceps and foreshadow death-by-bludgeon?

captain piddles
11-25-2002, 11:11 AM
death-by-bludgeon


Sweet

captain piddles
11-25-2002, 11:12 AM
skull crunchies it is

captain piddles
11-25-2002, 09:41 PM
Day 37 November 25th, 2002 Monday

Diet:
weight: 166.0lbs
work: off

diet:
Calories Eaten Today
Total: 2092 cals
source grams cals %total

Fat: 104 939 45%
* Sat: 31 275 13%
* Poly: 1 5 0%
* Mono: 4 35 2%
Carbs: 65 226 11%
* Fiber: 8 0 0%
Protein: 230 920 44%

Supps:
600mg ALA
2 Multi-vites


Day 1

Bench press 200x6 *245x5
Incline bench 155x8 165x8
Seated Db press 30ísx10 40ísx10 50ísx6 50ísx6
Tricep pushdown 50x10 50x10 60x10 60x10
Skull crunchies 75x10 *110x6
Ez curl 60x10 70x10 80x10 90x6
Db curl 25ísx10 25ísx10 25ísx10 25ísx10
Sit ups x20 x20
Knee ups x15 x15



notes: pushed the bench press up to 245lbs which is good for at home by myself,also hit 110lbs on the skull crunchies, also good. Had a great run on the ez bar curls,by the end set I was hurting, overall it was a great workout

captain piddles
11-26-2002, 08:13 PM
Day 38 November 26th, 2002 tuesday

Diet:
weight: 167.0lbs
work: off

Calories Eaten Today

Total: 2066

source grams cals %total

Fat: 96 863 43%
*Sat: 40 359 18%
*Poly: 2 18 1%
*Mono: 5 48 2%
Carbs: 79 267 13%
*Fiber: 12 0 0%
Protein: 217 868 43%


Day 2

1) squat 130x20 130x20 200x10
2) calf raise 130x20 130x20 200x10
3) lat pulldowns 80x10 90x10 100x10 110x10
4) alt Db rows 100ís x 6 100ís x 6
5) shrugs 130x10 130x10
6) leg extentions 110x10 110x10 110x10
7) leg curl 90x10 90x10
8) sit ups x20 x20
9) knee tucks x15 x15


notes: not too bad , workout needs a little fine tuning but its cool
leg extentions were tough and the lat pulldown run was tough also leg curls at that weight was great never did that much before

captain piddles
11-30-2002, 07:37 AM
Ive been sick the past few days, its a weird ultra-mega flu
at work they had me running in and out of the meat locker ( -3 deg F ), then thanksgiving I had to work 8am-7pm cause no one else would, I mised the big dinner and an opertunity to kick my diet for the day, then friday was " black friday" the biggest shopping day of the year, my store had a sale on 27 inch color tvs for $148.99, I had to do customer carryouts all day so I packed approx. 200-300 27 inch tvs into small cars and pickups all day, I got an awsome workout, but I was in and out of the store all day so the flu got worse, and as I live paycheck to paycheck, taking the day off to get better is out of the question,
I wont have a day off till monday, so for now I am just trying to survive moment to moment, this sucks

captain piddles
12-02-2002, 08:13 PM
ultra mega flu is still kicking my butt
this sux its going on 4-5 days
cant breath and me head is feeling like its full of cotton
once its gone I will be back on track

captain piddles
12-03-2002, 09:50 PM
well the mega flu is just about gone, what a valiant battle it did give, I had rivers of snoggs running out my nose, it was nasty
now to get back on track, I didnt lose much weight while sick, I made sure to keep eating extra to compensate for the loss of energy and to feed my immune system, so I am currently 167-168lbs, I am not sure how I am gonna start back up, I was thinking of just hitting the 3 day split I had going for so long
its been a while since Ive done it

sun- chest delt tri
tues- back-bi-abs
fri- quad-calf-hammy-abs

then after a month or so I will switch it up again
who knows, we shall see

feels good to be able to breath again

captain piddles
12-03-2002, 09:51 PM
gonna

captain piddles
12-03-2002, 09:52 PM
hit 1000 posts

rookiebldr
12-03-2002, 09:52 PM
yes, do it. 1 more to go.

captain piddles
12-03-2002, 09:53 PM
:hump: :hump: 1000 freakin posts:hump: :hump:yaaaahoooo :hump: :hump:

rookiebldr
12-03-2002, 09:54 PM
:clap: :clap: :clap:

captain piddles
12-04-2002, 10:52 PM
getting back on track

diet:

Calories Eaten Today
Total: 1820
source grams cals %total

Fat: 118 1066 59%
Sat: 36 321 18%
Poly: 0 3 0%
Mono: 3 23 1%
Carbs: 20 80 4%
Fiber: 0 0 0%
Protein: 165 662 37%

still sick but definatly getting better, I would say 75% better
I am hoping to be well enough tommorrow to start lifting again
only lost a few days but it feels like forever
also ol' wally world done gave me a raise
they said the only thing they dont like about my work is that I never wear a back belt when lifting, I told him if it isnt over 150lbs I dont consider it lifting, he said I was crazy

captain piddles
12-09-2002, 08:08 AM
Have had 2 workouts both were good but I never got to put them in here, had alot going on at home, but i am gonna be on top of the next one and it will be cool, untill then I got to run to work

galileo
12-09-2002, 08:15 AM
boo.

captain piddles
12-09-2002, 09:22 PM
boo.

hey!

rookiebldr
12-09-2002, 10:08 PM
Originally posted by galileo
boo.

:hide:

captain piddles
12-12-2002, 01:27 PM
December 12th, 2002 Thursday

Diet:
getting it back under control, for the past few weeks I have let it go, first it was small snacks, then it was bigger meals and before you know it I was carbing up everyday, so I got to get a hold of myself and work the diet

Calories Eaten Today Total: 2118

source grams cals %total
Fat: 138 1238 60%
Sat: 71 636 31%
Poly: 4 33 2%
Mono: 24 220 11%
Carbs: 83 291 14%
Fiber: 11 0 0%
Protein: 134 536 26%




Back
1) Alt Db Rows (2 50lb Dbs) 100x10 100x10 100x10
*not trying to break any records with it today, went light so I could focus on pulldowns

2) Lat Pulldowns 100x10 100x10 100x10
* put the pedal to the metal with this one, went super slow and focused on the full contraction at the bottom of the movement and also the stretch at the top

3) cross bench pullovers 50x10 50x10 50x10
*used these to finnish up and put more stretch into the lats

Bicep
4) Ez bar Curl 80x10 80x10 80x10
*not bad I usualy go with 90lbs but its ok, focus was more on the movement and not how meny plates I can use

5) Alternating Db Curl 30'sx10 30'sx10 30'sx10
*happy with these, again focus was on form, nice and slow reps, I use the 25's usualy so this is good

6) Crunches x25
*one set for today maybey more tommorrow


notes:
could have gone heavier but I didnt, call it a light day if you will
but I felt that with the amount of time I lost I can ease back into a regular routine, hopefully everynight before bed I will try to do at least 15 min on the treadmill just walking at a 5% incline, just to kick start the fat catabolism

also my freind jake left me this Ibanez that was signed by all the members of the band stained, pretty cool


__________________

captain piddles
12-12-2002, 01:28 PM
here is the sigs

galileo
12-12-2002, 01:33 PM
:thumbup:

captain piddles
12-12-2002, 07:58 PM
sounds as good as it looks I want to get a glass case for it and hang it on the wall

captain piddles
12-17-2002, 07:47 AM
Monday, December 16, 2002


Diet: breakdown
____________________
Low Carb Day:
Carbs: 30
Protein:110

Junk food: pastry

Diet: best thing I ate today
Box of chicken wings

____________________
Overall Comments.

Training:
things are going good, I did mis some time but the diet is doing me good, I can see more and more definition starting to weasle its way into my arms shoulders and chest, also legs, still have extra padding around the bellie but it is slowly receding, like my bosses hairline, but things are good


Pain/Soreness.
rear delt and tricep (next day sorness)

Sleep.
8.0 hours not too shabby


Supplements

Anabolics: none
Thermogenics: none
Lipotropics: none
General: multi-vite and 300mg ALA

____________________

Training.

Chest
Bench press 180x10 180x10 180x10
Notes: good sets, good form, not as heavy
as could have been, but good

Incline db press 100x10 100x10 100x10
Notes: nice slow reps

____________________

Delt

Standing millitary press 90x10 90x10 90x10
Notes: definatly could have gone heavier

Delt raise side 50x10 50x10 50x10 50x10
Notes: good sets

____________________

Tricep

Tricep pushdowns 60x10 60x10 60x10
Notes: last set was a munky

Overhead db extention 50x10 50x10 50x10
Notes: went well slow reps good finnisher


Training Length.
95 min

Water.
not as much as I should have

Weight.
167.2 lbs

captain piddles
12-19-2002, 09:58 PM
Thursday, December 19, 2002

Diet: breakdown
____________________
not counting calories till after Christmas
Diet: best thing I ate today
4 huge chicken breast patties with broccoli
Weight: 165lbs
____________________
Overall Comments.

Training:
going petty well did some routine tweaking added some new movements to the mix to see what would happen

Pain/Soreness.
Rear delt and tricep with a little front delt from benching Monday

Sleep.
10.0 hours ( snoozerino )

Supplements

Anabolics: none
Thermogenics: none
Lipotropics: none
General: multi-vite and 600mg ALA
____________________

Training.


1. lat pulldowns 90x10 105x10 120x6 80x10 80x10
2. alt db row 100x6 50x10 70x10 50x10 70x10
3. seated row 90x12 120x12 150x10
4. db shrugs 50x12 50x12 50x12
5. ez bar curls 80x10 80x10 80x10
6. preacher curl 90x10 90x10 90x10
7. hammer curls 30x10 30x10 30x10
8. wrist curl 90x15 90x15 90x15
9. rev wrist curl 45x10 45x10 45x10
10. rev ez bar curl 60x10 60x10 60x10

11. treadmill 15 min.= 1 mile, 4mph,173 calories burnt, heart rate 105 bpm
Did well felling rather tight now, a workout well done

here is a pic of my new fish tank, Im trying to improve the atmosphere in the gym room

captain piddles
12-19-2002, 10:03 PM
have a sandwich, yikes

rookiebldr
12-19-2002, 11:28 PM
Originally posted by captain piddles
have a sandwich, yikes

I think we need the recipe for that one. ;)

captain piddles
12-21-2002, 09:43 PM
Saterday, December 21, 2002

Diet: breakdown
____________________
not counting calories till after Christmas

Diet: best thing I ate today
2 bowls of chocko-pebbles

Weight: 170lbs
____________________
Overall Comments.

Training:
great workout , not to meny exersizes but the poundage was great

Pain/Soreness.
Lats! Itís the first time these have ever given me pain ( DOMS) so I guess I worked them good

Sleep.
6.5 hours

Supplements

Anabolics: none
Thermogenics: none
Lipotropics: none
General: multi-vite and 300mg ALA and 100 mg kelp
____________________

Training.


1. Squat 180x10 200x10 220x10 240x10
2. calf raise 180x10 200x10 220x10 240x10
3. leg extention 150x10 150x10 150x10 150x10 175x10
4. leg curl 100x8 100x8 100x8
5. Hyperextention x10 x10
6. Knee ups x15 x15
7. crunches x15 x15

the squats and calf raises were done as a superset
Hyperextentions and knee ups and crunches were done as a giant set

Squats at 240lbs is a personal best only cause itís the most I have ever done at home without a spotter or safty equipment

Not too shabby, my diet is still off the wall so whatever I gain is my own fault, I have been trying to compensate with the workouts by working harder than normal

captain piddles
12-22-2002, 09:12 PM
Sunday, December 22, 2002
wow legs be hurtin
thank god today is rest day

captain piddles
12-29-2002, 09:49 PM
Sunday, December 29, 2002

Diet:
____________________

Diet has been horrible over the past few days,
I hate the holidays

Junk food: none yet

Diet: best thing I ate today
6 flounder fillets and a box of frozen spinach
____________________

Overall Comments.

Training:

nothing I can say but I should be working out more, I get going good fore a few days and then stumble and skip a few days, I have an excuse this time but excuses donít cut it, I really got to get on the ball

Pain/Soreness.
back from shoveling snow

Sleep.
10.0 hours not too shabby

Supplements

Anabolics: none
Thermogenics: 200mg caffeine
Lipotropics: none
General: multi-vite and 300mg ALA 100mg kelp
____________________

Training.

Chest
Bench press 135x10 200x10 200x10 200x10 135x10
Notes: not to shabby I was happy to get 3 good sets at 200lbs

Incline db press 80x10 100x10 100x10 100x10 100x10
(weight divided by 2 = DB)
Notes: nice sets

Flat bench flies 60x10 60x10 60x10 80x6 100x2
notes: nice sets @ 60 set personal record at 100lbs
(weight divided by 2 = DB)
____________________
Delt

Standing DB press 50x10 60x10 80x10
Notes: not bad, could have gone heavier


Delt Super Duper Compound Set:

Delt raise side 20x10 30x10 50x6
Delt raise front 20x10 30x10 50x6
Delt raise rear 20x10 30x10 50x6

Notes: no rest between exercises and 30 seconds between sets
____________________

Tricep

Tricep pushdowns 50x10 50x10 50x10
Notes: nice

Alt Overhead db extention 30x10 30x10 30x10
Notes: could have gone heavier

stand overhead ext with st bar 45x10 45x10 45x10
notes: I did these cause I have has some sorness in the shoulder and figured that these would help stretch out the area and I didnít want to tax the shoulders any more than I did earlier


Training Length.
104 min

Water.
13-14 16oz bottles through the day ( refilled the same bottle )

Weight.
172.0 lbs

captain piddles
12-30-2002, 08:37 AM
I think I might retire this journal and start fresh for the new year

the reason is I have been constructing but Im not super yet

we shall see

captain piddles
01-01-2003, 08:55 PM
Wednesday, January 1, 2003

Weight: 169lbs
____________________

Supplements

1 multivite
800mg ALA
100mg Kelp
200mg cafeine
____________________

Training.

1. lat pulldowns 90x10 110x8 130x5 90x10 90x10
2. alt db row 100x6 70x10 70x10 70x10 70x10
3. seated row 120x10 130x10 170x6
4. db shrugs 70ís x10 70ís x10 70ís x10
5. ez bar curls 90x8 80x10 60x10
6. preacher curl 100x10 100x10 100x10
7. hammer curls 40x6 40x6 40x6
8. wrist curl 100x15 100x15 100x9 (failure)
9. rev wrist curl 35x10 35x10 35x10
10. rev ez bar curl 60x10 60x10 60x10

Giant set: alt db row + db shrug + hammer curl
super set: preacher curl + wrist curl
compound set rev. wrist curl + rev ez bar curl


Overall Comments.

diet:
Still on the low carb thing, every once and a while I end up eating a no-no food but other than that I am doing ok with it, I am not going to go hardcore atkins but I want to push my body to burn the fat

Training:
today was rough I was wicked tired cause of being up late on new years and then having to be to work at 7am, but I got it done and put my best effort into every rep

Pain/Soreness.
Rear delt and tricep with a little front delt from benching Sunday , same as last week, typical DOMS

Sleep.
4.5 hours

captain piddles
01-01-2003, 08:56 PM
P.S. Im keeping the journal

Pup
01-01-2003, 09:19 PM
Keep up the good work captain...you've come a very long way, props to you bro.

captain piddles
01-02-2003, 04:13 PM
thanks
it feels like forever
I get looking at my fat picture and cant beleive how much I have changed both in mind and body
but then I will look in the mirror and go " dammit still cant see my abs" but I realize it takes time and I got to be patient

in the begining I was lulled by the ads that promised 6 months to a whole different you as long as you take hydroxy transdermal hemorroidal methoxy enema powder
I remember reading at some site , you must be the rock in the gym, newbies will come and go but you will be there all the time, month after month year after year= dedication.....or something like that

captain piddles
01-03-2003, 08:44 PM
Friday , January 3, 2003

Weight: 171lbs
____________________

Supplements
200 mg caffeine
100mg kelp
800mg ALA
1 multi vite
50 mg zinc
____________________

Training.

1. squat 130x10 180x10 200x10 240x10
2. calf raise 130x10 180x10 200x10 240x10
3. leg extention 175x10 175x10 175x10 175x10 175x10
4. leg curls 90x10 90x10 90x10 90x10
5. hanging knee ups x10 x10

super set: squat + calf raise

Overall Comments.

Training:
not to shabby, went to 240 on the squat which was great, wanted to go to 300 but I know it could be bad cause I donít have a spotter or any safety net to keep me from getting hurt, also did 175 on the leg extentions, tries to set it up for 200 but the plates are too big and the bar is too short for me to stack em on, I need 100lb oly plates

Pain/Soreness.
light soreness in the lats about mid way down,

Sleep.
6 hours

captain piddles
01-05-2003, 02:11 PM
saterday and sunday

got slammed with 2-3 feet of snow on top of the 1/2 inch of ice that was on 1 1/2 feet of snow from the earlier storm,
I have been shoveling for 4 hours each day, today I reaced the cars

Pup
01-05-2003, 02:43 PM
Damn, that's a lotta snow.

captain piddles
01-05-2003, 08:20 PM
Sunday , January 5 , 2003

Weight: 170lbs
____________________

Supplements

1 Multi vite
800mg ALA
100mg Kelp
200mg cafeine
50mg Zinc
___________________

Training.

1. flat bench 135x10 200x10 210x10 200x10 135x10
2. incline bench 100x10 100x10 100x10 100x10 100x10
3. flat flies 80x6 100x6 100x6
4. front raise 20x10 30x10 50x6
5. side raise 20x10 30x10 50x6
6. rear raise 20x10 30x10 50x6
7. standing db press 100x6 100x6 80x8
8. tricep pressdown 60x10 60x10 60x10
9. alt db tricep press 30x10 30x10 30x10
10. single db tricep press 40x10 40x10 40x10

giant set: side front and rear delt raise
super sets: standing db press + tricep pressdown
compound sets: alt db tricep press + single db tricep press

Overall Comments.

Training:
no bad after shoveling the driveway

Pain/Soreness.
lower back from shoveling snow

Sleep.
9 hours

captain piddles
01-12-2003, 07:22 PM
Sunday , January 12 , 2003

Weight: 172lbs
____________________

Supplements

1 Multi vite
1000mg ALA
100mg Kelp
200mg cafeine
50mg Zinc
___________________

Training.

1. flat bench 200x10 200x10 200x10
2. incline bench 100x10 100x10 100x10
3. military press 90x10 90x10 90x10
4. delt raise side 30x10 30x10 30x10
5. tricep pushdowns 50x10 50x10 50x10
6. ez bar curl 60x12 60x12 60x12
7. lat pulldowns 100x8 100x8 100x8
8. alt db row 100x10 100x10 100x10
9. squat/calf raise 200x10 200x10 200x10
10. leg extentions 100x20 100x20 100x20


Overall Comments.

Training:
not too shabby, figure I will try doing a full body workout twice or three times a week depending on how much time I have, so far so good I am going to substitute exersizes next work out and try to keep things constantly changing, we shall see

Pain/Soreness.
none

Sleep.
10 hours

captain piddles
01-13-2003, 08:29 PM
Monday , January 13 , 2003

Weight: 173lbs
____________________

Supplements

1 Multi vite
1600mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
___________________

Training.
relax day

Overall Comments.
raised the dosage of ALA to 1600mg
will keep the dosage the same for a week or so till I get
a better Idea of what it will do, had a picture taken for my
VPI at work and I realized how small my head looks, I am gonna sneek it home and scan it and post it tommorrow after my workout, I didnt realize I was as big as I was, its kinda funny how every once in a while you realize the difference, most of the time I pick myself apart, bad lats and traps and delts and such
but today was a kick in the ass, you will see tommorrow

Pain/Soreness.
none

Sleep.
4.5 to 5 hours

also dropping carbs again , we shall see how this all pans out

captain piddles
01-14-2003, 04:32 PM
heres the picture I was talking about
my VPI picture for Jan


they call me Mr Smallhead

captain piddles
01-14-2003, 08:38 PM
Tuesday, January 14, 2003

Weight: 172lbs
____________________

Supplements

1 Multi vite
1600mg ALA
100mg Kelp
400mg cafeine
50mg Zinc

___________________

Training.

1. incl bench 135x10 135x10 180x10 180x10
2. flat db bench 100x10 100x10 100x10
3. delt raise front 30x10 30x10 30x10
4. delt raise side 30x10 30x10 30x10
5. alt tricep extention 50x10 50x10 50x10
6. alt db curl 50x10 60x10 60x10
7. lat pulldowns 100x10 100x10 100x10
8. leg curl 90x10 90x10 90x10
9. squat 200x10 200x10 200x10
10. leg extentions 100x20 100x20 100x20

super sets:
delt raise front + delt raise side
alt tricep extention + alt Db curl

Overall Comments.

Training:
lat pull downs got better within 2 days, got 10 reps and the squat is getting better too, the form was always good but the nervous factor of doing them without a spotter is getting easier, I just have to put the injuries in the past and keep them there
Pain/Soreness.
none

Sleep.
5 hours

MonStar
01-14-2003, 08:42 PM
Youre taking in a lot of ALA a day man! Any reason? You might want to cut that in half by switching to r-ALA, just a suggestion.

Nice workouts.

You have some crazy blue eyes man!! Damn.

captain piddles
01-14-2003, 08:51 PM
I had heard that over 1000mg will help with vascularity and if I end up falling off the no-carb wagon it will help, I havent noticed anything out of the ordanary with it, and have been keeping an eye on it, maybe I should cut back to 1000mg, at least it will strech out what ive got and wont have to buy so much

captain piddles
01-15-2003, 06:25 AM
Wednesday , January 15 , 2003

Weight: 172lbs
____________________

Supplements

1 Multi vite
1000mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
___________________

Training.
relax day

Overall Comments.

none really, tonight I work 1pm to 10pm, kinda sux but they tend to forget Im there that late and leave me be, so its not too bad

Pain/Soreness.
mid back from pulldowns, was concentrating on the full contraction , now I can feel it

Sleep.
6 hours

captain piddles
01-18-2003, 08:01 PM
protien farts go here....

MonStar
01-19-2003, 07:29 AM
Why do you take kelp CP? Is that for keeping your thyroid levels up or no?

captain piddles
01-19-2003, 09:39 AM
I remembered taking kelp a long time ago and it helped me keep my metabolism stable even though my diet was crazy, and even though my diet is more stable I think it will help me with when I binge, when I took it before my bf% was Ideal, and I always had a suspision it was cause of the kelp (iodine)

captain piddles
01-19-2003, 09:39 AM
I could be wrong but its ok Ive been wrong before
I feel its better to be safe than sorry

captain piddles
01-19-2003, 07:46 PM
Sunday, January 19, 2003

Weight: 169lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc

___________________

Training.

1. flat bench 200x10 200x10 200x10
2. flat bench flies 80x10 80x10 80x10
3. delt raise side 50x10 50x10 50x10
4. delt raise rear 30x10 30x10 30x10
5. tricep pushdowns 50x10 50x10 50x10
6. alt db curl 50x10 50x10 50x10
7. lat pulldowns 100x10 100x10 100x10
8. alt db row 100x10 100x10 100x10
9. squat/calf raise 200x10 200x10 200x10
10. leg extentions 100x20 100x20 100x20

super sets:
delt raise rear + delt raise side
tricep pushdowns + alt Db curl

Overall Comments.

Training:
this is the last full body workout day, on Tuesday I go back to the 3 day split that I was doing before, also my diet is changing too, I am not so strict with the carbs as I was before, the reason is food with carbs are good and I miss them, if I get fat again, oh well

Pain/Soreness.
lats and quads

Sleep.
11 hoursÖ.nice

captain piddles
01-25-2003, 11:19 AM
Tuesday, January 21, 2003

Weight: 177lbs
____________________
Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc


___________________

Training.

1. alt db row 100x10 100x10 100x10
2. lat pulldowns 100x10 100x10 100x10
3. seated row 140x10 140x10 140x10
4. bent row light 60x10 60x10 60x10
5. ez curl 60x10 60x10 60x10
6. alt db curl 50x10 50x10 50x10
7. concentration curl 30x15
8. crunches x15
9. hanging knee raise x10

super sets:

alt db row + lat pulldown
seated row + bent row light
ez curl + alt db curl
tri-set
con. curl + crunches + hanging knee ups

Overall Comments.



Training:
well where do I start? I had to go light cause I did back and bicep on my full body workout on Sunday, which was cool, I am still kind of sore from Sunday but I gave it the best I had at the time, the first super set was awesome, the lat pulldowns were nice, they really hit good, the second set, seated row and bent row went good had to go light with the bent row cause of a weird pain in the middle of the lat near the spine, so I was careful, the next super set ez bar curls and alternating db curls were great got a good pump, the ez curls could have gone heavier but I am starting the 3 day split today and didnít want to ovetrain from Sunday, the last tri-set was concentration curls just to finnish and complete the pump, I was digging it big time, crunches and hanging knee raises , only did one set for these, which is ok, overall it was a good workout, the tunes were great and the workout was cool


Pain/Soreness.
lats and quads and delts and lats and traps and chestÖÖ..did I forget anything

Sleep.
6 hours

captain piddles
01-25-2003, 06:19 PM
Saterday, January 25, 2003

Weight: 173lbs
____________________
Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc

___________________

Training.

1. bench press 200x10 200x10 200x10
2. incl db bench 100x10 100x10 100x10
3. military press 100x10 100x10 100x10
4. delt raise side 50x10 50x10 50x10
5. tricep pushdown 60x10 60x10 60x10
6. single db tricep extention 50x10 50x10 50x10

Overall Comments.

Training:
back onto the 3 day split I normaly do, todays workout was cool. Noticed more vascularity in my forearms and bicep and delt, its suprising cause I had noticed it only once before and then it disappeared, anyhoo I thought it was cool
Pain/Soreness.
nothing

Sleep.
11 hours

captain piddles
01-26-2003, 06:50 PM
Sunday, January 26, 2003

Weight: 176lbs
____________________
Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc


___________________

Training.

1. alt db row 100x10 100x10 100x10
2. seated row 140x10 140x10 140x10
3. lat pulldown 100x10 100x10 100x10
4. ez bar curl 70x10 70x10 70x10
5. alt db curl 60x10 60x10 60x10
6. crunches x15 x15 x15

Overall Comments.

Training:
not too shabby, back was the strong point , I focused really hard on the pulldowns and seated row, really sqeezing hard at the peak contraction, was freaky cool, bicep work was ok still stepping the weight back up slow, not to bad, the alt db curls with the 30ís was cool I was in good form and really put it to the biceps hard, and the crunches were also good, I was focusing on form and the contraction

Pain/Soreness.
triceps and delts

Sleep.
10 hours

captain piddles
01-27-2003, 07:44 PM
Monday, January 27, 2003

Weight: 179lbs
____________________
Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc


___________________

Cardio

treadmill= 1 mile-14min

captain piddles
01-28-2003, 07:49 PM
Tuesday, January 28, 2003

Weight: 172lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc

___________________

Training.

1. squat 200x10 200x10 200x10 200x10
2. seated row 200x10 200x10 200x10 200x10
3. leg extention 120x15 120x15 120x15
4. leg curl 100x10 100x10 100x10
5. hanging knee ups x10 x10 x10
6. crunches x15 x15 x15

Overall Comments.

Training:
pretty good tonight, the squats and calf raises were great, went for 4 sets instead of 3, the leg extentions were awesome too, not to bad


Pain/Soreness.
tricep and middle back (lat/spinal erector)

Sleep.
6 hours

captain piddles
02-02-2003, 02:14 PM
Sunday, Feburary 2, 2003

Weight: 177lbs
____________________
Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine
___________________

Training.

1. bench press 135x12 200x10 200x10 200x10 240x6
2. incline db press 100x10 100x10 100x10 100x10 100x10
3. flat bench flies 50x10 80x10 80x10
4. incline flies 50x10 50x10 50x10
5. leg raises x15
6. crunches x25

Training length: 1hour

Total workout volume:
16,640lbs ( about 8,000lbs per pec )

Overall Comments.

Diet:
I have been eating like a pig and loving it, trying to gain 10-15 more lbs after that Im gonna go on a cutting cycle, for now I am living it up baby!

Training:
Iím doing the jumping Jeremy monster muscle plan, today is day 1-chest

Pain/Soreness.
none

Sleep.
8 hours

rookiebldr
02-02-2003, 10:53 PM
lol, I can't say that I've ever heard of the "jumping Jeremy monster muscle plan". Is there actually jumping in the routine? Oh god, that sounds too close to cardio. Oh, and I love bulking too. :D


p.s. don't mind my bad manners if I've gone too far in making light of the new routine. ;)

captain piddles
02-03-2003, 05:11 PM
Monday, Feburary 3, 2003

Weight: 177lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine
___________________

Training.

1. Military press 110x10 110x10 120x8 110x8
2. Db press 80x10 80x10 80x10
3. Delt raise side 30x10 30x10 30x10
4. Delt raise front 30x10 30x10 30x10
5. Delt raise rear 30x10 30x10 30x10
6. Upright row 70x6 * stopped cause of wrist pain
7. Crunches x25

Training length: 1hour
Total workout volume: 9,560lbs ( about 4780 lbs per shoulder )

Overall Comments.

Diet:
less carbs than the previous days but still wolfing it down
Training:
Jumping Jeremy monster muscle plan, today is day 2-delt, its nice to spend the whole workout focused on one part, I am glad I started doing Jeremys workout

Pain/Soreness.
chest , big time

Sleep.
5.5 hours



lol, I can't say that I've ever heard of the "jumping Jeremy monster muscle plan".

its just my freind jeremys routine, I figure if we both follow the same routine we would be able to push eachother to work harder, competition does wonders, no jumping involved

captain piddles
02-04-2003, 04:55 PM
Tuesday, Feburary 4, 2003

Weight: 173lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine

___________________

Training.

1. Ez bar curl 70x10 80x10 90x10 100x6
2. Ez curl 60x10 60x10 60x10 60x10
3. Alt db curl 60x10 60x10 60x10 80x10
4. Preacher curl 75x10 75x10 75x10
5. tricep pressdown 60x10 60x10 60x10
6. 1 arm tricep extention 50x10 50x10 50x10
7. single db extention 50x10 50x10 50x10
8. wrist curls 75x25 75x25 75x10
9. Crunches x25

Training length: 1hour 20min
Total workout volume: 15,050lbs ( about 7,525 lbs per arm )

Overall Comments.

Diet: less carbs more protein

Training:
Jumping Jeremy monster muscle plan, today is day 3-arms, not to shabby, I got a really nice pump during the Ez bar curls and the wrist curls, me like

Pain/Soreness.
chest , delts

Sleep.
6.5 hours

rookiebldr
02-04-2003, 11:41 PM
Working out with a partner can be really motivating esp. if you are fairly close in your progress. So go luck. And I guess this was curl jockey day.

captain piddles
02-05-2003, 04:53 AM
I wore my curl jockey strap

captain piddles
02-05-2003, 06:03 AM
actually since none of the weight was nasty heavy it was more for burning the fat between the muscle, although the 100lb curl was kinda heavy

on a side note out my window right now there are about 15-16 wild turkeys at my bird feeders

dem be some fugly birds
huge but fugly

rookiebldr
02-05-2003, 06:12 AM
Originally posted by captain piddles
actually since none of the weight was nasty heavy it was more for burning the fat between the muscle, although the 100lb curl was kinda heavy

Show off. ;)




Originally posted by captain piddles
on a side note out my window right now there are about 15-16 wild turkeys at my bird feeders

dem be some fugly birds
huge but fugly

I see the gods are offering food. <ding><ding><ding> <goes and gets his gun>

captain piddles
02-06-2003, 08:36 PM
new workout log paper

captain piddles
02-08-2003, 04:01 PM
Saterday, Feburary 8, 2003

Weight: 174lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine


____________________

Training.

1. Bench press 200x10 200x10 200x10 200x10
2. Incline db press 100x10 100x10 100x10
3. Flat bench flies 80x10 80x10 80x10
4. Military press 110x10 110x8 110x6
5. Delt raise 50x10 50x8 50x6
6. Tricep pressdown 60x10 60x10 60x10
7. 1 arm tricep extention 50x10 50x10 50x10
8. Crunches x25

Training length: 1hour 10 min
Overall Comments.

Diet:
way to meny carbs but thatís cool right now I donít care diet wise, but coming soon I am gonna drop carbs to 25-30 grams per day and no cheat day, also start restricting coffee and hit an ECA stack run with Hydroxycut, I am gonna try to drop as much bodyfat as I can and then bulk again, so far I havenít gained much weight from they way I have been eating, I know my training has changed, we shall see what happens, I know I will be eating crazy for maybe 2 more weeks, and lovin itÖÖ..feed meeeeeeeee!!!

Training:
not bad, did all exersizes with a slow steady pace, with little time between sets

Pain/Soreness.
none

Sleep.
10.5 hours

captain piddles
02-09-2003, 03:37 PM
Sunday, Feburary 9, 2003

Weight: 175lbs
Bf%: 13.7%
Fat: 23lbs
Mass:151lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine


___________________

Training.

1. Alt db row (2-75lb dbs) 150x10 150x10 150x10
2. Lat pulldown 100x10 100x10 100x10
3. Seated row 120x10 120x12 120x15
4. Ez bar curl 90x10 90x10 90x10
5. Alt db curl 50x15 50x15 50x15
6. Crunches x25
7. Kneeups x25

Training length: 1hour
Overall Comments.

Diet:
Monkeys with shotguns couldnít get me to stop eating!

Training:
not too shabby, noticed a lot of vascularity in my forearms tonight, its more than usual, I feel it as a sign that I am dropping bodyfat, or I am growing new veins that are gonna grow and grow until I am nothing more than a walking pile of veins and toenails

Pain/Soreness.
Chest and delt and tricep, triceps hurt more than the others

Sleep.
11 hours

captain piddles
02-15-2003, 09:15 PM
Saterday, Feburary 15, 2003

Weight: 177lbs
____________________

Supplements

1 Multi vite
500mg ALA
100mg Kelp
400mg cafeine
50mg Zinc
240mg calcium
500mg chromium
24mg ephedrine


____________________

Training.

1. Bench press 210x10 210x10 210x10 210x10
2. Flat bench flies 80x10 80x10 80x10
3. Military press 110x10 110x10 110x10
4. Delt raise 50x10 50x10 50x10
5. Tricep pressdown 65x10 65x10 65x10
6. single db tricep extention 50x10 50x10 50x10


Training length: 1hour 30 min
Overall Comments.

Diet:
well its the last weekend of my bulking fiesta, monday I start cutting back on carbs and tighten up the diet a little, its weird tho cause I didnt gain the weight I thought I was gonna, after all the eating I was thinking I was gonna get back to 190lbs but this morning I was 177lbs

Training:
workout was good, I raised the weight on flat bench press and tricep pushdowns and got better reps with the millitary press

Pain/Soreness.
none

Sleep.
8.5 hours

captain piddles
02-22-2003, 08:59 PM
Saterday, Feburary 22, 2003

Weight: 171lbs
____________________

Supplements

1 Multi vite
100mg Kelp
600mg cafeine
50mg Zinc
24mg ephedrine


____________________

Training.

1) bench press 200x10 200x10 210x10 220x6 240x4

2) Incl db press 100x10 100x10 100x10 100x10

3)Flat bench flies 60x10 40x10 100x8 :D

4) Millitary press 90x10 110x10 110x10

5) Delt raise side 50x10 50x10 30x12 30x12 20x10

6) Tricep pressdown 65x10 65x10 65x10

7) Single db extention 50x10 50x10 50x10

8) Ez bar curl 90x10 80x10 60x10 60x10

9)Alt db curl 50x10 50x10 50x10

10) crunches x10 15x10 25x10


Training length: 2hour 10 min
Overall Comments.

Diet: :rolleyes:
I eat therefore I am still bulking, I cant stop I just loves the foods

Training:
workout was great, went longer than I was expecting but thatís ok

Pain/Soreness.
none

Sleep.
9.5 hours

captain piddles
03-07-2003, 08:28 PM
Friday, March 7, 2003

Weight: 175lbs
____________________

Supplements

1 Multi vite
100mg Kelp
600mg cafeine
50mg Zinc
24mg ephedrine


____________________

Training.

1) squats 135x10 200x10 200x10 200x10 200x10

2) calf Raises 135x10 200x10 200x10 200x10 200x10

3) alt db rows 100x10 150x10 150x10 100x10

4) lat pulldowns 100x10 100x10 100x10 100x10

5) leg extention/leg curl 75x20 75x20 75x20 75x20 75x20

6) db pullovers 50x10 50x10 50x10


Training length: 1hour

Overall Comments.

Diet:
not to concerned with diet, just trying hard to reach and maintain 180lbs

Training:
workout was great, suprissed myself cause at first I didnt even want to do it, I was looking for excuses to call it off, but I pushed forward and actualy had a great workout

Pain/Soreness.
Lowerback from injury earlier in the week

Sleep.
5.5 hours

captain piddles
03-09-2003, 05:33 PM
Sunday, March 9, 2003

Weight: 177lbs
____________________

Supplements

1 Multi vite
600mg cafeine
50mg Zinc
24mg ephedrine


____________________

Training.

1) bench press 210x10 210x10 220x10 220x10 220x10

2) incline db press 100x15 100x15 100x15

3) incl db flies 50x10 50x10 50x10

4) db press 50x10 80x10 80x10

5) delt raise side 30x10 30x10 30x10 30x10

6) delt raise front 30x10 30x10 20x10 20x10

7) tricep pushdown 65x10 65x10 65x10

8) single db tricep extention 50x10 50x10 50x10

9) alt db tricep extention 30x10 30x10

10) crunches 25x10 25x10

Training length: 1hour 30 min

Overall Comments.

Diet:
getting closer to 180lbs, must... keep... feeding... face

Training:
not too shabby, was really tired when it was over got a great pump in the tris and chest

Pain/Soreness.
quads and lats

Sleep.
9.5 hours

MonStar
03-09-2003, 10:21 PM
Nice workout CP! Impressive weights man, especially on the bench presses. Good job getting 9.5 hours of sleep, lol, thats what I SHOULD be getting every night.

shredder
03-16-2003, 11:50 AM
hey man nice workouts your pretty damn strong.
i noticed u always do 10 reps is there a reason for this?

MonStar
03-17-2003, 01:11 AM
I am pretty sure that CP is either following HST (Hypertrophy Specific Training) or something similiar, at least from what I have gathered. Where you start off with around 2 weeks of 15 reps, then 2 weeks of 10, and then 2 weeks of 5. Solid program if you ask me.

MonStar
03-17-2003, 01:11 AM
I am pretty sure that CP is either following HST (Hypertrophy Specific Training) or something similar, at least from what I have gathered. Where you start off with around 2 weeks of 15 reps, then 2 weeks of 10, and then 2 weeks of 5. Solid program if you ask me.

Coke
03-17-2003, 11:44 AM
Hi Captain - You are a strong pound for pound :) I am sure you already know this. Keep it going Superhero :)

captain piddles
03-17-2003, 05:48 PM
shredder- Im not sure why I do on occassion go past 10 but it just feels comfortable at 10,

MonStar- thanks for the kind words, sometimes it feels like I am progressing at a snails pace but then again I remember in the begining when I first started and benching over 80lbs was a goal,
its been a long trip to this point but I havent benched 500lbs yet so I cant see me stopping, its just gonna bae a while, but I got time :thumbup:

CoCoa- thank you too for the words of encouragement, this is the first time youve posted in my journal, hope its not the last
:D

captain piddles
03-17-2003, 06:05 PM
Monday March 17th 2002

Weight: 181lbs
____________________

Supplements

1 Multi vite
600mg cafeine
50mg Zinc
24mg ephedrine

____________________
legs

1) squats 200x10 200x10 220x10 240x10

I took it almost to the floor, I was being mindfull of my lower back
and focus was on form, I want to see the weight go up on these

2) SLDL 130x10 155x10

I know these are pittiful but I have hurt myself menytimes doing these and are very nerv. about doing them, but I want so bad to be able to deadlift a ton of weight, but I got to take my time and work up to them

3) leg extention 155x10 155x10 155x10

these were great I had a hard time hobbling around after, felt great though

4) leg curls 90x10 90x10 90x10

these were great too when I hit the 9th rep my hammys were on fire

5) standing calf raise 200x10 200x10 220x10 240x10

these were good, had a balence problem at the end but the reps were solid

post workout cardio

treadmill HiiT style
1/8 mile @4mph then 1/8 mile @9mph
total 12min=1mile

Training length: 1hour 30 min

Overall Comments.

Diet:
hit the 180lb mark now I just need to maintain till my BF% gets better then I am gonna push for 190lbs

Training:

***********new routine
Im going with a legs-push-pull thing I found in a muscle and buiscuts mag, usualy I dont go for their routines but this looked ok, I changed some of the exersizes, but for the most part its right on


Pain/Soreness.
lower back, not bad

Sleep.
6.5 hours

captain piddles
03-18-2003, 08:06 PM
Tuesday March 18th 2002

Weight: 178lbs
____________________

Supplements

1 Multi vite
600mg cafeine
50mg Zinc
24mg ephedrine

____________________

ABS

1) weighted crunches 25x10 25x10 25x10

using dbs when doing crunches is new to me so the weight is about as impresive as a jack rabbit with 3 dinks

2) hanging kneeups x15 x15 x15

not bad tried to get the full contraction on every rep and hold for a second

3) twisty crunchies x10

finnished up my little ab workout, not bad

post workout cardio

treadmill
total 20min=1.5mile average speed:3.5mph incline: 7

Training length: 30 min

Overall Comments.

Diet:
went a little heavy today but its cool, didnt lose control,
just ate more

Training:
little ab workout not to shabby, waited till late to start the workout but I dont think it impacted my workout at all

Pain/Soreness.
lower back, Quads

Sleep.
5.5 hours

captain piddles
03-19-2003, 05:34 PM
Wednesday March 19th 2002

Weight: 181lbs :D
____________________

Supplements

1 Multi vite
600mg cafeine
50mg Zinc
24mg ephedrine

____________________

Push

1) bench press 220x10 240x8 240x6 200x10 200x10

I tried to get past 240 but it seems to be a sticking point for me
must keep working at it

2) incline db press 100x15 100x15 100x15

these were good I am glad I upped the reps to 15

3) seated press 50x10 80x10 80x10

nice ! felt good, made my shoulders feel tight

4) tricep pushdown 65x10 65x10 65x10

again another sticking point, I would like to get this up to 75 by this time next month

post workout cardio

treadmill
total 8 min= 3/4mile
hiit style= 1/8th of a mile @ 9mph 1/8th @3.5mph
incline= 3

Training length: 45 min

Overall Comments.

Diet:
carbs were low today so I expect to be under 180lbs tommorrow
must keep eating

Training:
the workout was good I am having a hard time ajusting to few exersizes but I know that I am doing something everyday and that sometimes less is more, we shall see if I dont make progress with the weights we will just add more exersizes, also the deadlifts left me really sore, hope it isnt so bad next time

Pain/Soreness.
lower back

Sleep.
6 hours

shredder
03-19-2003, 06:43 PM
dang man u have awsome pressing strength? wats your max bench and squat?

captain piddles
03-20-2003, 10:40 AM
the most I have ever benched was 345lbs last year but I went on the atkins and lost some of my strength as for squats I dont know what my max would be I think its about even with my bench

but for now
my max bench is probably 270-280lbs same with the squat

galileo
03-20-2003, 02:11 PM
You're probably higher on the bench than you think.

Check this out: http://www.exrx.net/Calculators/OneRepMax.html

captain piddles
03-21-2003, 11:30 AM
I want to bench 400lbs before next january

captain piddles
03-21-2003, 08:14 PM
Friday March 21th 2002

Weight: 178lbs
____________________

Supplements

1 Multi vite
600mg cafeine
50mg Zinc
24mg ephedrine

____________________

Pull

1) lat pulldowns 100x10 120x10 120x6 90x10

I supersetted these with alternating db rows, was rough when I got to 120lbs my body wanted to come up off the seat so I put a 45lb plate on my lap to hold me in place

2) alt db row 100x10 100x10 100x10 100x10

nice full movement, got hairy at the end

3) seated row 140x10 140x10 140x10

supersetted these with the incline db curls,these were pretty rough too, really focused on the stretch and the peak contraction

4) incline db curls 50x10 50x10 50x10

these were ok I could have gone heavier but I was concentrating more on the rows, these were still good though, I got a good stretch out of them

5) shrugs 200x10 200x10 200x10 200x10

nice these felt great, I was really feeling the fatigue at the end sets


post workout cardio

treadmill
total 11 min= 1mile
hiit style= 1/8th of a mile @ 9mph 1/8th @4mph
incline= 2.5
cals=161

workout volume total= 22,100lbs
*back=12,600lbs
*bicep=1,500lbs
*traps=8000lbs

Training length: 45 min

Overall Comments.

Diet:
went shopping so the cabinets are full ( for now ) so I dont really have any sort of diet plan, I intend to eat untill the soreness goes away :D


Training:
this workout was cool I didnt like how low the volume was but that is cause I am so used to the mega-man routines I have done in the past, got to stick with this one for a while, this is the end of the first week and I am pleased with it, I like push night and legs, tonights pull workout is good but the others are my favorites

Pain/Soreness.
lower back, boobies

Sleep.
5.5 hours

captain piddles
03-23-2003, 12:01 AM
:(
I feel fat and bloated today
Ive been pushing for weight gain but not what I have been getting

so I guess Ive got to get some sort of diet going
ive been working it all out and when its ready I will post it

I dont mind eating the same thing day after day so its gonna be pretty easy, Im just depressed cause I was hoping to be able to eat like that narssisis guy, unfortunatly I cant, my genetics come from 2 short fat parents and their short fat parents, I get fat from oxygen, so I guess its time to get it going

oh well

Pup
03-23-2003, 06:03 AM
Rah...you need more sleep...and for the bulking diet...slowly add calories, keep em clean, you'll add size and not get pudgy...btw, i've heard a slim-fast shake helps to keep off teh bodyfat, but then again, that was from a 300lb superhero from durham ;)

captain piddles
03-23-2003, 03:25 PM
I think I might still cut carbs down a bit and I am allready working on getting more sleep

captain piddles
03-23-2003, 05:38 PM
:) basic diet

meal 1

omlet with cheese
sausage patties carbs:7 protein:20

meal 2

seving of green veggie carbs:4 protein:2

meal 3

2 cans O' tuna carbs:0 protein:60

meal 4

serving of green veggie carbs:4 protein:2

meal 5

box of chicken wings
green veggie carbs:4 protein:63

meal 6

block of cheese
diet soda carbs:2 protein:14


totals: carbs:21 Protein: 161