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Marcel
05-12-2002, 06:05 AM
My new journal. I will update tomorrow with details. For now here are some things I wanna save for now. :D

2300 cals
920 protein cal. = 230 g
690 carb cal = 172 g
690 fat cal = 77 g

7-meals
33p.g. per meal
24c.g. per meal
11f.g. per meal

meal1 - 34g pro/ 32g carb/ 15g fat
meal2 - 34g pro/15g fat
meal3 - 34g pro/ 32g carb/ 15g fat
meal 4 - 34g pro/
meal 5 - 25g carb(in middle workout)
meal 6 - 50g carb/ 25g pro/
meal 7 - 34g pro/ 32 g carb/ 15g fat
meal 8 - 34g pro/ 15 g fat

Protein: Lean steak, chicken, salmon, micellar casein, cfm whey
Carbs: Oats/oat bran, mixed grain bread, veggies, low gi fruit
Fat: fish oil

M - Bench Press, Bent Over Row and Chins (5x5)

W - Squats, Power Cleans (5x5) and Ab work

F - Deadlifts, Push Presses, and calf raises (5x5)

add little extra work at end if wanted


Friday- Arms and Chest

A1) Cambered Bar Incline Press

A2) Weighted Dips

B1) Power Rack Tricep Lockouts

B2) Seated EZ-bar Bicep Curl w/ flexed wrist

Sunday- (Legs, Back Extensors, Shoulders)

A1) Sumo Squat

A2) Sumo Deadlift

B1) Dumbell Clean and Press

B2) Calve Press in the Leg Press Machine w/ a 3 sec. pause at the top of the movement

Tuesday- (Lats, Traps, Forearms)

A1) Wide-Grip pullups

A2) Explosive Barbell Shrugs w/ hip thrust

B1) Seated Wrist Curls

B2) Seated Reverse Grip Wrist Curls

Some other notes I wanted to save from Joel Marions post: If you want to do the T-Dawg diet, I would go with a 3-4 day a week 5x5 lifting program, 2-3 days of HIIT and maybe 1-2 days moderate cardio.

I recommend a 31X0 tempo for most exercises except for the deads. The dead tempo is X3X1 (let the weight drop to the floor on the eccentric; trying to slowly lower the weight puts extra stress on the back and is completely uneccesary. Pause for 3 seconds on the floor and regain proper form; by trying to lift the weight immediatly, your form will begin to suffer. Lift the weight as fast as you can with good form; it will probably be slow and smooth, but there is not set time for the concentric. Pause one second in the lockout position; pull the shoulder blades together and stick the chest out for some extra mid-trap emphasis. Get your knees out of the way and drop the weight to the floor again.

MonStar
05-12-2002, 07:54 AM
Marcel-
Whatsup bro! Where the hell have ya been. I was looking at your "Pequeno Curl Jockey.." whatever journal and couldnt figure out why the hell ya just stopped all the sudden. What happened bro? Good luck with this one! :thumbup::thumbup:

MS

Marcel
05-12-2002, 01:45 PM
Ok first off I haven't been checking out the boards as much anymore because the 2 classes I use to do it in I'm real busy in now doing work :mad: . Oh well I try to sneak around but it's pretty f*cken hard when you got the teacher on your back the whole time.

What have I been doing...I didn't really follow a specific diet but I did eat clean and now I'm up to 190@ 13% or so. I had been using EDT by Charles Staley and immediately like 2 weeks after starting it I was getting compliments of getting bigger, etc. I really liked this routine and will go back to it once I'm done cutting but this time for good I will reach single digits. I needed a break from dieting with low cals so I just ate 7 meals a day but didn't count cals. Thats the update for what the f*ck I have been up to! :D

Marcel
05-12-2002, 02:01 PM
As for the routine it will be 5X5. I'm not quite sure which split I will use(various ones) yet but I definetly wanna try 5X5. Another reason why I wanna try this routine is because I have a training partner once again...he's 6'3"(I think he is taller but thaz what he says) and 280 pounds! With this guy working out with me I can go all out! He plays football so this training will be perfect for power and strength since he isn't dieting like I am. The funny thing is this guy hasn't really worked out 'hard' with weights or what we would considered 'hard' with weights ever! The sky is the limit here!

Oh yea and I'm going to another gym now too. They have everything there and some great awesome hammer strength machines there which will be very useful when I finish this 5x5 cycle and move back to EDT. Ok now here is the post that made me want to try 5x5.....


(This is a post over at http://www.t-mag.com/forum/train.html by Joel Marion.)
Question: What's the best way to look flat and soft when coming
off a cutting cycle?
Answer: Do Meltdown Training.

Question: What's the best way to look full, hard, and ripped when coming off a cutting cycle?

Answer: Do the classic 5x5 program.

Question: Why?

Answer:

1. Anyway you look at it, the caloric and carbohyrate restrictions associated with cutting cycles don't go well with Meltdown training. Meltdown training is very glycogen demanding. When you are conducting a high repetition, lactid acid producing workout four times a week, you can bet your glycogen stores will become depleted rather quickly. Now, I realize that there are other ways that the body produces lactid acid, but they are secondary to glycogen utililization, and you better believe that glycogen stores will be the first thing to go. Bottom Line: You look and feel flat.

2. Meltdown training does nothing for muscle tone. Muscle tone is simply the resting tension of a given muscle, and can only be altered through heavy, high tension training. Bottom Line: You very well may burn a few extra calories during a meltdown session, but when you reach your body fat goals, you'll still be SOFT, not ripped and hard.

3. Meltdown does nothing to prime your system for new growth once hypertrophy training is resumed. Most individuals train with higher volume, higher reps (i.e. 8-12) for hypertrophy. Meltdown isn't much different. When you go back to bulking, not much has changed other than your diet. Bottom Line: High volume, high rep training won't be a shock to your system, and your muscles will likely respond in a mediocre fashion once hypertrophy training is resumed.

4. It is not likely that you will gain much strength from doing Meltdown.

Now let's look at the 5x5 program in the same way:

1. 5x5 is not very glycogen demanding. Bottom Line: Provided that you are taking in some carbs, 5x5 won't take away from your "full, round" look.

2. 5x5 puts greater tension on the working muscles by utilizing heavier weights. If you want to look ripped and hard, you have to train heavy. You can get incredibly lean, but you'll never look hard without increasing the resting tension of the various muscle groups (i.e. muscle tone). Bottom Line: 5x5, when accompanied by low levels of body fat, gives you the hard, ripped look that you are longing for.

3. 5x5 will prime your system for even greater gains once hypertrophy training is resumed. When you go back to the 8-12 range, it will be something completely new, and your muscles will respond beautifully. Not only that, but if you were previously doing hypertrophy work, then you will likely gain lean mass during your 5x5 cycle, because your muscles are not used to the low reps. Therefore, meltdown has no advantage even from a hypertrophy standpoint. Bottom line: 5x5 will help you gain lean mass during a cutting cycle and at the same time will prime your system for greater gains once hypertrophy training is resumed.

4. 5x5 is a classic powerlifting program and it will significantly increase your strength. It is obvious that if you can move more weight when you start bulking again, you will make greater gains than if you were moving the same weight, or less weight than you were on your last bulking cycle. Bottom Line: 5x5 will increase the poundage that you can lift, once again allowing you to make greater progress come your next bulking cycle.

Question: Why the hell are you doing Meltdown?

-Joel Marion

Marcel
05-12-2002, 02:08 PM
Diet...diet...diet

I'm gonna go with a more balanced 40/30/30 for various reasons. I'm still structuring it but here is what I have so far...
2300 cals
920 protein cal. = 230 g
690 carb cal = 172 g
690 fat cal = 77 g

7-meals
33p.g. per meal
24c.g. per meal
11f.g. per meal

meal1 - 34g pro/ 32g carb/ 15g fat
meal2 - 34g pro/15g fat
meal3 - 34g pro/ 32g carb/ 15g fat
meal 4 - 34g pro(right before pumping)
meal 5 - 25g carb(in middle workout)
meal 6 - 50g carb/ 25g pro(postworkout)
meal 7 - 34g pro/ 32 g carb/ 15g fat
meal 8 - 34g pro/ 15 g fat

Protein: Lean steak, chicken, salmon, micellar casein, cfm whey
Carbs: Oats/oat bran, mixed grain bread, veggies, low gi fruit
Fat: fish oil

Thanks to Wizard for helping me out. Thanks to Severed Ties for writing that article about carbs because the last couple weeks when I incorporated carbs back in daily I felt even better. I will also be asking Blood&Iron questions about CID. :cool:

Marcel
05-12-2002, 05:31 PM
Day1:
A1:Incline Hammer Bench
A2: Dec.Db Bench
A1:Skulls
A2:BB curls

Day2:1:3 sprints 15 total

Day3:
A1:Squat
A2: Sumo Deadlift
A1: Shoulder Press
A2: Calf Raise

Day4: 1:3 sprints 15 total

Day5:
A1: Pullup
A2: Shrug
A1: Row
A2: Reverse Curl

Day6: 1:3 sprints 15 total

Day7: Start over!

Marcel
05-26-2002, 03:27 PM
Running on about 2 hours sleep cuz of Prom last night. Didn't get home till 7 in the morn. Will update in a lil bit and when I get pics perhaps I will add one in my journal(only if I'm lookin swoll though ;) ) Listening to this eminem cd is just what I needed though!

Marcel
05-29-2002, 12:59 PM
Date: May 29, 02

Stats:
Before pumpin@ 3:00 - & %(inaccurate)

Diet:
#1@ - CFM whey(1/3cup-23gp/95cal) + 1 tbsp & 2 tsp flax
#2@ - 4oz steak + 20g fish oil
#3@ - 4oz steak + 20g fish oil
#4@ - Micellar Casein(1/3cup-21gp/95cal) + 1 tbsp & 2 tsp flax
#5@ - 4oz Chicken + 1 tbsp & 2 tsp flax
#6@ - 1 cheesestick

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 4g. C, 800iu E, g fiber, 1 multi-vit, 1 dym xtrm, 5 md-6
Training & Cardio:
None. Walked for 30 min. Also ran for 30 min at a nice pace...I stop the watch everytime I have to stop running.

Pain/Soreness:
My left wrist is being a b*tch even though I gave it a weeks rest. Gonna have to work through the pain then...

Sleep:
11-6:20(7 hours 20 min.) Enough. Feel fine.

Overall Comments:
I will order ALA, md-6 today because I ran out. I need to get this stuff before I run out wtf!

Tkd instead because keto's kick a$$ for me and now that I found ALA I can stay in ketosis all the time. Pre-workout carbs will be Surge or Recovery formula or malto.

Training will still be 5x5. I took a week off and came back weaker. I'm pissed off and wrist is being a bitch. I've delt with this before but in other arm.

CBates
05-29-2002, 01:10 PM
So I see you're doing the meltdown program, or that is what it looks like? I'll be checking your journal out to see the results you get from it, I was kind of curious about that program, to help shed the little last bit of body fat for summer, but wasn't too sure of the strength and/or size advantage of the program.

Marcel
05-29-2002, 01:12 PM
No bro I will do 5x5 because of the reasons above and also because I'm pretty weak for my size.

CBates
05-29-2002, 01:26 PM
OK, I see now, I was just skimming through, and saw where it was talking about the meltdown program, but then I got to the part where it was talking about the 5x5. The answer is probably in the journal somewhere, but I'm trying to work and read this at the same time, so I probably missed it, but will you be doing 5x5 on every exercise or just certain ones?

Marcel
05-29-2002, 07:42 PM
Yup 5x5 on all exercises. I will vary the exercises depending on which ones f*ck with my wrist but pretty much like the routine above with the Squats and sumo Deads.

Marcel
05-30-2002, 10:59 AM
Date: May 30, 02

Stats:
Before pumpin@ 3:00 - & %(inaccurate)

Diet:
#1@ - 4oz Chicken + 1 tbsp & 2 tsp flax
#2@ - 4oz steak + 20g fish oil
#3@ - 4oz steak + 20g fish oil
#4@ - 2 scoops Surge(49cg/25pg) = 350 cal.
#5@ - 1/3 cup whey(1/3cup-23gp/95cal) + 1 tbsp & 2 tsp flax
#6@ -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 3g. C, 800iu E, 15g fiber, 2 multi-vit, 4 dym xtrm,

Training & Cardio:
Back & Traps. It went pretty fooking good. Strength up. Arm behaved nicely with forearm brace helped.

Pain/Soreness:
Left wrist is being quiet as fook...good. Behaving so far.

Sleep:
11-6:00(7 hours) Awesome.

Overall Comments:
Last night I could feel that keto feeling. Got some cravings but fortunetly it was before I went to sleep...turned on eminem show and went to sleep. I'm a soldier.

Blood&Iron
05-30-2002, 11:08 AM
Jesus Christ you're taking a lot of fish oil! Is this something you got out of T-mag? BTW, what are you using, cuz even if it's cheap stuff that's gotta be costing you some serious dough.

Marcel
05-30-2002, 01:03 PM
Originally posted by Blood&Iron
Jesus Christ you're taking a lot of fish oil! Is this something you got out of T-mag? BTW, what are you using, cuz even if it's cheap stuff that's gotta be costing you some serious dough.

Yea I know...nah I didn't get it out of T-mag...I'm at school so I need something portable. Fish caps are very portable. I will only do that for a couple more weeks till schol gets out though.

Marcel
06-02-2002, 05:56 PM
Fook is my lower body sore. Vince would be proud. Yesterday I did Squats and Sumo deads. I love Deads now. I hate curl jockeys wtf was I thinking calling my old journal that even tho it was a joke. You don't joke around like that. Fookin curl jockeys piss me off. This new gym is full of them.

Anyways no real partying this weekend. Chilled. Weighed 190 today with some ab visibility. Good for me.

Marcel
06-02-2002, 06:03 PM
Date:June 3, 02

Stats:
Before pumpin@ 3:00 - & %(inaccurate)

Diet:
#1@ -
#2@ - 4oz steak + 20g fish oil
#3@ - 4oz steak + 20g fish oil
#4@ -
#5@ -
#6@ -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
1g Calcium, 1g. C, iu E, 15g fiber, multi-vit, dym xtrm,

Training & Cardio:


Pain/Soreness:

Sleep:


Overall Comments:
It's my birthday hooray for me! I be up at 12 because Ill be watching Mexico kick Crotia's A$$ all over the fooking place! Dunno how crazy I will get tonight...pretty crazy prolly. :angel:

Marcel
06-18-2002, 06:41 PM
What a crazy mofo I am. I haven't been eating clean for the past week or so and lemme tell ya...I'm lean ass fook! Maybe my metabolism has changed or soemthing because I've been eating all sorts of junk and I'm leaner. Me thinks this is cool.

Training has still been 5x5. Strength has been going up nicely. I found something out too...my body prefers simple carbs during workouts. Perhaps it was because my muslces were full but when I take in simple carbs during workout I get a f*cking crazy pump. Arnold would be proud.

Fook...I need to get back on a sort of diet. I've been looking at TKD or tha one crumcake's diet. **** I dunno which one. I think I will go with crumcake's because of various reasons. One it's summer and it's easier to find high protein meals when I'm out and about.

There's a new supplement which looks promising by Avant Labs. Leptigen is the name. Sounds cool.

CBates
06-18-2002, 08:04 PM
Originally posted by Marcel

Fook...I need to get back on a sort of diet. I've been looking at TKD or tha one crumcake's diet. **** I dunno which one. I think I will go with crumcake's because of various reasons. One it's summer and it's easier to find high protein meals when I'm out and about.


I can relate to that, my diet has been like sh!t lately.. I eat mostly clean during the week while at work, but during the weekend my diet goes all to hell, only difference I see between you and I, as you seem to get leaner, not me, I stay the same, might have even gained a little fat.. I'm actually thinking about getting back on a modified version of Crums diet. Very low carb on non training days, and around 100-150 carbs on training days. Then my occasional screw ups on the weekends I'm going to have to fix (I usually have really good self control, just my girl will not quit busting my balls when we go out to eat and I get a salad or something, so I get tired of her griping..)

Marcel
06-18-2002, 08:16 PM
CBates - It's pretty weird that I seem to get leaner yet my diet for the past weeks or 2 has gone to hell. My protein intake hasn't been what it usually is either. Perhaps it's the overall calories but I've been combining hi gi carbs with sat fats! WTF! Still no fat gain. Hey I'll take it!

There's this girl that I might get more serious with. A plus about her is that she supports me and watever the fook I feel like eating or not eating. Damn now I thinking about it I should get serious with her! Some of my ex's use to bust my balls! I never gave in though. I remember one time one of my ex's was sitting on my lap trying to feed me pepsi at this party! haha funny ****.

Marcel
06-20-2002, 10:30 PM
Date:June 21, 02

Stats:
Before pumpin@ - & %(inaccurate)

Diet:
#1@3:00 - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
#2@ 5:00 - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
#3@ 7:00 - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
#4@ 7:30 a.m.!!! - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
#5@ -
#6@ -
#7@ -
#8@ -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1 gallon

Supps:
3g Calcium, 5g. C, 800iu E, 20g fiber, 1 multi-vit, 4 md-6(cut it cuz I'm going out tonight.), 1200mg ALA,

Training & Cardio:
Day 1.

Pain/Soreness:
None yet.

Sleep:
Enough.

Overall Comments:
Woke up late today 2:30 p.m. Last night didn't get to bed until 3 a.m. and then at 4:30 I woke up to watch the USA vs Germany game. Was looking forward to some steak this morning but I was too hungry and ate some casein/whey & flax instead. Had 3 straight casein/whey meals because I had a lady friend over. Also going to jacuzzi tonight with a different lady tiger so cut the md-6 out for the rest of the day. I'm livin up to my title what can I say. :D

Okay I went to the jacuzzi and had an awesome time. I'm in the pool and jacuzzi and I'm the only guy that actually gets in. There's like 8 girls or so all around me thaz who! I had them all laughing and entertained. Awesome time. After this was over I went over to another girls house to hang out. :angel: I had to climb a fooken wall to get to her balcony ala Romeo & Juliet I made it up there though. Let's just say I didn't leaver her house until 7a.m. and once again ala Romeo I jumped out off a blacony. lmao. I didn't get any sleep last night & cardio won't be needed for quite some time. :scratch: Like Biggie Smalls said "girls used to diss me, now they're writing letters cuz they miss me."

MonStar
06-20-2002, 11:17 PM
Good to see that youre finally back with us Marcel. We missed ya buddy. :thumbup::thumbup:

MS

Marcel
06-22-2002, 05:57 PM
Date:June 22, 02

Stats:
Before pumpin@ 7:00pm - 184! & %(inaccurate)

Diet:
Supps:4:15 1md6
#1@ - 4:30pm - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
Supps:5:45 1md6
#2@ - 6:00pm - 6oz steak(38Pg/6Fg/210cal) + 8 fish caps(8Fg/80cal) Okay I'm sweating and feel body temp is up like crazy (all I've had is 2 md6 + 600mg ALA feels good!)
Supps:6:45 1md6 + 7:00 - 20g fiber
#3@ - 7:35pm - 1/2 cup recovery formula + 900mg ala +1 md6 + 10g creatine
Supps:
#4@ - 8:45pm - 1/2 cup recovery formula + 900mg ala +
Supps:
#5@ -10pm - Hopefully will get one in before I leave to party. I did Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal)
+ 300mg ala and i'm outta this mofo!
Supps:
#6@ -1:30am - 6oz steak(38Pg/6Fg/210cal) + 10 fish caps(10Fg/100cal) + 300mg ALA
Supps:
#7@ - 4:00am - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal) and that's a day.
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 4g. C, 1200iu E, 20g fiber, 2 multi-vit, 4 md6, 3000mg ALA,

Training & Cardio:
Day 2. Awesome session.

Pain/Soreness:

Sleep:
8am-4pm(8 hours) Felt good.

Overall Comments:
Feel grrreat. I will try to get an awesome workout today. I'm going to a party tonight again. Can't wait. Guess who's back? Back again. The party got broken up by the cops! Oh well it's 1:00am so I will a couple more meals in. Danced and stuff tonight so twas was well. :D

Marcel
06-23-2002, 02:07 AM
Date:June 23, 02

Stats:
Before pumpin@ 5:30 - 183 & %(inaccurate)

Diet:
Supps:12:15 - 1md6
#1@12:30 - Casein&Whey 2/3cup(46Pg/190cal) + 1 tbsp flax (14Fg/130cal) + 300mg ALA
Supps:2:00 - 1md6
#2@2:30 - Casein&Whey 2/3cup(46Pg/190cal) + 14 fish caps(14Fg/140cal) + 300mg ALA
Supps:4:00 - 1md6
#3@ - 4:15 - 7oz steak(44Pg/7Fg/245cal) + 8 fish caps(8Fg/80cal) + 300mg ALA
Okay it's 4:27 and I'm already sweating! Yesterday as soon as I ate steak I started sweating. I've had 3-md6 + 900mg ALA already though. Definetly feel like I'm burning fat!

Supps:
#4@ - 6:00pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala + 10g creatine + 1md6
Supps:

#5@ - 8:00pm -1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala
Supps:9:50 - 1md6
#6@ - 10pm - Casein&Whey 2/3cup(46Pg/190cal) + 14 fish caps(14Fg/140cal) + 300mg ALA and off to the movies.
Supps:
#7@ - 1:45 - Casein&Whey 2/3cup(46Pg/190cal) + 14 fish caps(14Fg/140cal) and time for bed.
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 4g. C, 800iu E, 20g fiber, 2 multi-vit, 5 md6, 3000mg ALA,

Training & Cardio:
Day1. Good session. Had some crazy veins popping out. I will post program and link later.

Pain/Soreness:
None.
Sleep:
5am-12pm (7 hours)

Overall Comments:
So far so good. Watched 'Minority Report' tonight. I really liked it. Look at my new name 'John Anderton' :cool:

MonStar
06-23-2002, 02:55 AM
Originally posted by Marcel
Stats:
Before pumpin@ 7:00pm - 184! & %(inaccurate)

I am wondering what kind of scale do you use Marcel? I just bought one for around $40. Haha sounds cheap but its extremely accurate. Digital scale and is right on every time. I can weigh myself again and again and get a very consistent reading.

The brand is "Taylor".

MS

Marcel
06-23-2002, 03:00 AM
I got a Tanita scale bodyfat thing. The weight is very accurate but the bodyfat measure changes too much. You can customize it to your heigth and sex etc. It pisses me off because sometimes it read 15% bodyfat when I sure as hell no my bodyfat is lower then that. Also hydration levels have a lot to do with the bodyfat measure changing.

MonStar
06-23-2002, 03:04 AM
Originally posted by Marcel
I got a Tanita scale bodyfat thing. The weight is very accurate but the bodyfat measure changes too much. You can customize it to your heigth and sex etc. It pisses me off because sometimes it read 15% bodyfat when I sure as hell no my bodyfat is lower then that. Also hydration levels have a lot to do with the bodyfat measure changing.

I have one and I agree. My bf% would always be changing. Seems good for weight though which is cool. I dont know good luck man.

I needed to get a digital scale for my house so I could weigh myself first thing in the morning rather than during the day.

MS

Marcel
06-23-2002, 03:11 AM
I might have to start weighing myself as soon as I get up now because I don't have school currently and my schedule is all fooked up. Good point.

MonStar
06-23-2002, 03:16 AM
Originally posted by Marcel
I might have to start weighing myself as soon as I get up now because I don't have school currently and my schedule is all fooked up. Good point.

Yeah they say thats the best time to do it. Wake up, piss, and weigh yourself without clothes. Try and get in the habit of doing it at the same time etc. I dont know right now I am hovering around 195-205 lbs. Kind of want to get down to around 190-195 lbs. Something like that and lose some bf%. Well see what happens the next few months.

MS

Marcel
06-23-2002, 03:32 AM
I'm not letting myself drop below 170 no matter what! I think at 175 I will be shredded though. I defintely need to decide wether I want to be shredded or get up to 200 with some definition. Right now I feel like I have just been 'maintaing' and at my age that sh*t is just unacceptable. 184 today surprised the sh*t outta me though. I was dehydrated as fook though and had been up all night long which never helps. The ladies halt my bodybuilding process.:D

MonStar
06-23-2002, 01:35 PM
Originally posted by Marcel
I'm not letting myself drop below 170 no matter what! I think at 175 I will be shredded though. I defintely need to decide wether I want to be shredded or get up to 200 with some definition. Right now I feel like I have just been 'maintaing' and at my age that sh*t is just unacceptable. 184 today surprised the sh*t outta me though. I was dehydrated as fook though and had been up all night long which never helps. The ladies halt my bodybuilding process.:D

How tall are you man? :):)

I would probably be around 185-190 lbs. ripped I think. Somewhere in that range. I cant imagine being under 185 lbs.

MS

Marcel
06-23-2002, 01:49 PM
6 feet. It doesn't sound too impressive 6' 175 but when you're f*cken shredded it looks like a lot more. I have small joints too so it makes me look 'bigger'.

MonStar
06-23-2002, 01:54 PM
Originally posted by Marcel
6 feet. It doesn't sound too impressive 6' 175 but when you're f*cken shredded it looks like a lot more. I have small joints too so it makes me look 'bigger'.

Oh yeah okay.

Youre right about shredded making you look a LOT bigger. Guys at my gym have been 5'7" - 5'8" and only 165-175 lbs. but shredded and damn that looked friggin amazing.

MS

Marcel
06-23-2002, 02:00 PM
Originally posted by MonStar


Oh yeah okay.

Youre right about shredded making you look a LOT bigger. Guys at my gym have been 5'7" - 5'8" and only 165-175 lbs. but shredded and damn that looked friggin amazing.

MS

:nod: Yep. I'm 6 feet so I won't look 'as amazing' but I'll still look amazing. :D

Marcel
06-24-2002, 02:59 AM
Date:June 24, 02

Stats:
Before pumpin@6:40pm - 184 & %(inaccurate)

Diet:
Supps: -
#1@1:30pm- Casein&Whey 2/3cup(46Pg/190cal) +1 tbsp. Flax(14Fg/130cal) + 300mgALA+1md6+1g Cal.+1gC
Supps: 3:00pm - 1 md6
#2@3:30pm - 7oz chicken+14 fish caps(14Fg/140cal)+300mgALA+1g Cal.+1gC+1multi

Supps: 4:30-1 md6...starting to heat up.
#3@5:30 - 7oz chicken+14 fish caps(14Fg/140cal)+1md6+1gC+1gCal.+300mgALA+
Supps:
#4@7:00pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala + 10g creatine + 1md6+1gC+1multi+800iuE


Supps:
#5@9:00pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala
Supps:
#6@10:30 - Casein&Whey 2/3cup(46Pg/190cal) + 14 fish caps(14Fg/140cal)+1md6+1gC+300mgALA+400iuE

Supps: 11:30 - 20g fiber
#7@12:30 - 2 can Salmon(52Pg/2Fg/240cal)+ 1 tbsp. Flax(14Fg/130cal)+ 300mg Ala and that's a day.
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 5g. C, 1200iu E, 20g fiber, 2 multi-vit, 6 md6, 3300mg ALA,

Training & Cardio:
Day 2.
Pain/Soreness:
None.
Sleep:
4am-12:30pm(8.5 hours) Got up when I wanted to, so solid.

Overall Comments:
No partying today. This morning I look ripped. Prolly 183. Oh sh!t! Shoulders striations wtf! I love it. I also did some measurements and I was surprised.
Upper arm: a lil over 15"...this surprised me because I thought they were bigger! Oh well they look bigger because leaness.
Forearm: 12"...this surprised me because I thought they were smaller!
Legs: 23"...pisses me off but I'm working on it.
Waist:33"...this surprised the sh!t outta me! I thought I was sitting at 31-32" but my ab muscles are developed. I have always done low reps with heavy weight for my ab work. Also I developed my obliques more(heavy side bends) because I think they look ace.
I'll measure chest and shoulders later but I think these measurements will be better.

Now some other ramblings...I weighed 184 today which I'm pretty proud. I want to lose 1-2 lbs of FAT per week. With this kick a$$ diet this will happen. Add md6 and ala on top of it and I don't see why not unless I f*ck up which I don't see happening. I can 'separate' my delts so to speak. I can flex my delt and see it split. Pretty cool.

Ramblings about the gym...it was packed. I get to go there for free so what can I say. They have some awesome Cybex and Hammer Strength machines so that's a bonus. The gym is PACKED with bench and curl jockeys. When I go work out I could give a sh*t who is doing what or whatever but it's f*cken ridiculous. One f*cken Squat rack and some idiots are doing curls in it. 10 minute breaks between sets are not uncommon for the folks that go to this gym. As if they are working out so hard they need that long of a f*cken break!

Bonuses...some chicks here are just unreal. There is one blonde babe with a great body. Wow she looks great. Like straight out of Playboy. I've trained with 2 different buddies at the gym and they both have told me that she is always checking me out. She looks in her 20's easily and I don't think she knows I'm only 19. One time I was doing skulls and she puts a bench right in front of us and starts doing tricep kickbacks. I can 'feel' her eyes on me. I smile back and she smiles back. I should quit being a wuss and talk to her. I'm kinda in a relationship at the moment and the last thing I need is another distractions in my quest for 'rippedness'. Yes, I'm vain perhaps because girls use to not notice me but now stuff like this happens everyday. I don't see it as a weakness to my character at the moment but perhaps later I will. I wasn't even gonna type this and was about to delete it but I needed to get it off my chest so to speak. Perhaps there are others who feel the same way. Besides I would like to look back later and laugh when I read this. Perhaps the blonde babe will be reading it with me :D . To make my head even bigger I got called Abercrombie and Fitch model today for the one millionth time. Watever.

Marcel
06-24-2002, 03:52 PM
Ok as far as training goes...I had been doing 5x5 which I liked and was progressing. I wanted to change it up because it's summer and I have more time to workout and relax.

Well I looked around and found a link from AvantLab forums over to this : Weights Program I will be following designed by Dante (http://forum.bodybuilding.com/showthread.php?s=&threadid=14342&highlight=chisled.) I e-mailed the man himself Dante. Great guy, really nice and helpful. I will be following that routine and have been for the past 3 days. So far so good. Thanks Dante I appreciate it! :cool:

Marcel
06-25-2002, 12:21 AM
Date:June 25, 02

Stats:
Before pumpin@6:40pm - 184 & 15.5 %(inaccurate) I know it's lower but might as well post it to see what happens.

Diet:

Supps: -
#1@6:50am- Casein&Whey 2/3cup(46Pg/190cal) +14 fish caps(14Fg/140cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine
Supps: -
#2@8:50- Casein&Whey 2/3cup(46Pg/190cal) +1 tbsp. Flax(14Fg/130cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine

Supps:-
#3@11:50am- 7oz chicken + 14 fish caps(14Fg/140cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine

Supps:1:50 - 20g fiber
#4@- 2:50pm - Casein&Whey 2/3cup(46Pg/190cal) +14 fish caps(14Fg/140cal) + 300mgALA+1gC+1g L-tyrosine

Supps:
#5@5:20 - 1can salmon+8 fish caps+1gC+1g L-tyrosine+400iu E
Supps:
#6@7:05- 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala + 10g creatine +1gC+2multi+400iuE+1g L-tyrosine

Supps:
#7@8:30 - 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala
Supps:
#8@ - 10:30 - Casein&Whey 2/3cup(46Pg/190cal) +10 fish caps(10Fg/100cal)+ 300mgALA and that's a day!
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 6g. C, 800iu E, 20g fiber, 2 multi-vit, none today md6, 3300mg ALA, 6g L-tyrosine

Training & Cardio:
30 min walk at 2pm.

Day1. Not sure yet if I'm gonna go lift today. And yes I am fukin damnit! I get my car back today @5 or so. Time to go to gym and then party like a mofo! I ended up going to the gym and had a good day. No party though...sad.

Pain/Soreness:
None.
Sleep:
3am-6:30am(3 and a half f*cken hours!)

Overall Comments:
Party tonight so I will get up earlier to get more meals in and workout in before the night. Will also have to cut md6 out today completely...:cry: . I'll see how it affects my workout.

I feel less hyper w/o the md6 and body temp isn't what it is when I take md6. Oh well.

MonStar
06-25-2002, 02:16 AM
Originally posted by Marcel
Overall Comments:
Upper arm: a lil over 15"...this surprised me because I thought they were bigger! Oh well they look bigger because leaness.
Forearm: 12"...this surprised me because I thought they were smaller!
Legs: 23"...pisses me off but I'm working on it.
Waist:33"...this surprised the sh!t outta me! I thought I was sitting at 31-32" but my ab muscles are developed. I have always done low reps with heavy weight for my ab work. Also I developed my obliques more(heavy side bends) because I think they look ace.

Nice measurements man. Keep up the good work. You should consider putting your stats in your signature bro a lot of guys here @ WBB are doing that. Good idea if you ask me. Your measurements are actually really close to mine. :):)


Now some other ramblings...I weighed 184 today which I'm pretty proud. I want to lose 1-2 lbs of FAT per week. With this kick a$$ diet this will happen. Add md6 and ala on top of it and I don't see why not unless I f*ck up which I don't see happening. I can 'separate' my delts so to speak. I can flex my delt and see it split. Pretty cool.

Yeah delt striations are the sh!t man. Love seeing them in the gym nice motivation.

MS

Marcel
06-25-2002, 02:22 AM
Thanks, for the compliments Mike. I would like to see my waist at 30" and the rest of the measurements staying the same. Then lean bulking to get my arms up to 16"(so about 10 pounds of muscle) or so of course with everything else going up also and staying in proportion.

The delt striations were actually in the morning. At the gym they do look crazier though!

MonStar
06-25-2002, 02:25 AM
Originally posted by Marcel
Thanks, for the compliments Mike. I would like to see my waist at 30" and the rest of the measurements staying the same. Then lean bulking to get my arms up to 16"(so about 10 pounds of muscle) or so of course with everything else going up also and staying in proportion.

The delt striations were actually in the morning. At the gym they do look crazier though!

Good luck with dropping your waist measurement man.

I would like my waist around 30-31" I think. Something along those lines. Not too small just smaller than where I am at now. Harder midsection etc. Anyway would like to eventually get to 16.5 - 17" arms. Which would be impressive and maybe 50" chest.

MS

Marcel
06-25-2002, 02:34 AM
YES, I'm positive we will reach our goals. Thanks for the support.

MonStar
06-25-2002, 02:35 AM
Originally posted by Marcel
YES, I'm positive we will reach our goals. Thanks for the support.

No problem man. Yeah thank you for the support to. That helps out a lot if you ask me. Support really keeps me on my diet and makes me want to achieve new PBs. :):)

MS

MonStar
06-25-2002, 10:34 PM
... So whatsup man did you end up getting to the gym today or what? You said that you were partying but did you end up getting to the gym or what? Haha dont tell me partying came over lifting. tuttuttuttut

MS

Marcel
06-25-2002, 11:24 PM
Of course I ended up going to the gym. Then I came home excited about a party which never took place. I really wanna see this babe and didn't get to :( .

The other day I was late about 1 and 1/2 hours to a party because I could only go to the gym at night because my car was in the shop. Nice late appearance though.

I have to get something to eat right now though! :D

MonStar
06-25-2002, 11:26 PM
Originally posted by Marcel
Of course I ended up going to the gym. Then I came home excited about a party which never took place. I really wanna see this babe and didn't get to :( .

Same thing happened here man. I wanted to see my girlfriend so badly but I didnt get to. Pissed me off. :mad::mad:


The other day I was late about 1 and 1/2 hours to a party because I could only go to the gym at night because my car was in the shop. Nice late appearance though.

I have to get something to eat right now though! :D

Thats cool I have never been much of a party kinda guy but I can see what youre saying.

MS

Marcel
06-25-2002, 11:30 PM
Originally posted by MonStar


Same thing happened here man. I wanted to see my girlfriend so badly but I didnt get to. Pissed me off. :mad::mad:
MS

Yea, I'm really digging her. We'll see what happens. She supports watever I do. :D

MonStar
06-25-2002, 11:31 PM
Originally posted by Marcel
Yea, I'm really digging her. We'll see what happens. She supports watever I do. :D

Thats cool man thats the kinda girl you wanna hang onto.

Sounds like my girlfriend Brittany she supports whatever I do. Whether it how seriously I take bodybuilding - or whatever.

MS

Marcel
06-25-2002, 11:37 PM
Originally posted by MonStar


Thats cool man thats the kinda girl you wanna hang onto.

Sounds like my girlfriend Brittany she supports whatever I do. Whether it how seriously I take bodybuilding - or whatever.

MS

Yea that's exactly what I'm talking about bro. Makes the relationship better because it means you understand each other better and what you want to achieve,etc. :cool:

Marcel
06-26-2002, 12:54 AM
Date:June 26, 02

Stats:
Before pumpin@ - 184.5 & 15 %(inaccurate)

Diet:

Supps:7:30 - 20g fiber
#1@7:45am - Casein&Whey 2/3cup(46Pg/190cal) + 1tbsp. flax(14Fg/130cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine+1 multi(OH SH*T...i've only been up one hour and I've almost drank 1 gallon!)
Supps: -
#2@9:45am - 2 can Salmon(52Pg/2Fg/240cal)+ 12 fish caps(12Fg/120cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine(BARELY could eat this meal...I'm not hungry at all...I finished it all though)

Supps:-
#3@12:00pm - Casein&Whey 2/3cup(46Pg/190cal) + 12 fish caps(12Fg/120cal) +300mgALA+1g Cal.+1gC+1g L-tyrosine
Supps: -
#4@2: - 1/2 cup recovery formula(33Cg/14Pg/180cal) + 900mg ala + 10g creatine +1gC+2multi+400iuE+1g L-tyrosine

Supps:
#5@ - 1/2 cup recovery formula(33Cg/14Pg/180cal)+ 1 scoop whey(20Pf/1.5Fg/110) + 900mg ala
Supps:
#6@5:20 - Casein&Whey 2/3cup(46Pg/190cal) + 12 fish caps(12Fg/120cal) +300mgALA+1gC

Supps:
#7@ - 7:20 - Casein&Whey 2/3cup(46Pg/190cal) + 12 fish caps(12Fg/120cal) +300mgALA+1gC
Supps:
#8@ - lil something before bed we shall see.
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
4 gallons...Oh sh!t I can't believe it...it wasn't like I was downing water to purposely drink this much. It just happened.

Supps:
3g Calcium, 6g. C, 800iu E, 20g fiber, 2 multi-vit, none today md6, 3300mg ALA, 4g L-tyrosine

Training & Cardio:
Day2. Nice session. Loving this program!

30 min walk @5:30

Pain/Soreness:
Nope.

Sleep:
12-7(7hours)felt nice.
Overall Comments:
"I need a girl to ride, ride, ride..." - P Diddy
That's the theme of the day today.

CBates
06-26-2002, 04:53 PM
Originally posted by Marcel
The ladies halt my bodybuilding process.:D

You have no idea how true that is.

Marcel
06-26-2002, 08:12 PM
Oh here goes an explanation of my feelings about women and my bodybuilding progress...

I love bodybuilding and watching myself grow or cut up. Obviously when I don't have any distractions in my life I can concentrate all my efforts into achieving whatever goal I have with my physique. I have done it before too. I would basically stay home, not go out places because I would miss meals, and workout. I made great progress! This was when I got up to about 190 something. I would even wake up before school early as fuk so I could eat 2 mutherfukin breakfasts before I left the house. That's how far I took it. Then I realized what the fuk I was doing with my life. Sure I was getting bigger but I missed going out with friends and especially the women.

When I was a sophmore in high school weighed around 150 skinny as fuk and about an inch shorter I was one happy ass mutherfuker! I didn't give a sh*t wether I ate 3 times a day or 1 time! This is the time in my life when I started getting a lot of attention from the girls. I mean it got pretty fuken ridiculous. Girls would be calling my house who I didn't even know, I would get 'love letters' all the time, etc.(I love that kinda attention though) Fuk even my friends mom's would hit on me openly. I hadn't even lifted a HEAVY weight in my life yet either. I would run, bench, curl, and tricep exercises. I didn't know sh*t about bodybuilding and nutrition. I really enjoyed myself and didn't worry about eating 6 7 8 times a day sh*t I remember I only ate when hungry.

Now that 2 years have passed almost 3 since sophmore year I find myself at 184 pounds with almost the same bodyfat as when I was 150. I can almost fit into my pants(wasit wise) from sophmore year that I saved but they are 'high-waters' now! So that shows the progress itself.

Now the only thing in my life that makes me happy isn't bodybuilding and it should'nt be. I want to have many other experiences than eating all my fuken meals on time or stress the fuk out if I don't eat for 5 hours. I love women what can I say. The feeling that I get, when I'm with a girl I truly like, is unexplainable. When I make that 'connection' with a girl it's just awesome. I'm not gonna miss out on certain experiences with girls because I have to eat a fuken meal or watever. Of course I will eat on time, etc. when I'm home but if I'm out and about I shouldn't stress the fuk out about a missed meal.

Now that I'm getting into a more serious relationship I spend more time thinking about her instead of thinking about stupid sh*t like how hungry and depleted I might be from dieting and stressing out. Usually a few days into a hardcore cutting diet I start to have cravings like a mutherfuker and spend a lot of time contemplating when I will cheat next. Not now though. I feel like I don't need to eat that sh*t and it's out of my mind. I know for some reason now that I will be able to reach watever goal I have without living like some fuken hermit. Perhaps my old stressing out about my diet was because I had a void or something. I missed going out and just having fun without worrying about my meals or fukin cortisol levels etc. I now know that I can balance the two(bodybuilding and just going out and having fun). Especially when the girl you are with supports you.

I now have a different view about women halting bodybuilding process. If they are worth the halt then that woman is gonna make me very happy and the experiences I have with her will be greater then anything else.

Now this was a long post and I'm not sure I even said everything I had to say or explained everything clearly but I got some of it out. Feel free to respond. :)

MonStar
06-26-2002, 10:35 PM
Haha some crazy sh!t because my girlfriend comes to the gym with my etc. and writes down my workouts. Really enjoy having her by my side at all times.

MS

Marcel
06-27-2002, 01:22 AM
Mike - that's just awesome bro. Seriously that has to be the perfect scenerio for you. Hell does she have a sister? :)

Marcel
06-27-2002, 01:33 AM
Date:June 27, 02

Stats:
Straight outta bed @ 12:30pm - 181 & 17%(inaccurate bodyfat)

Diet:

Supps:1:30 - 20g fiber
#1@1:50pm - Casein&Whey 2/3cup(46Pg/190cal) +12 fish caps(14Fg/140cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine
Supps: -
#2@3:40pm - Casein&Whey 2/3cup(46Pg/190cal) +12 fish caps(14Fg/140cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine

Supps:-
#3@6:10pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 900mg ala + 10g creatine +1gC+2multi+400iuE+1g L-tyrosine

Supps:
#4@8:00 - 1/2 cup recovery formula(33Cg/14Pg/180cal)+ 1 scoop whey(20Pf/1.5Fg/110) + 900mg ala

Supps: 9:45 - 20g fiber
#5@10:00 - Casein&Whey 2/3cup(46Pg/190cal) +12 fish caps(14Fg/140cal) + 300mgALA+1g Cal.+1gC

Supps:
#6@ - LiL Re-Feed-Carb Load - 1500mg ALA with some cereal+skim milk+fat-free frozen yogurt(I felt flat after dieting for 7 days straight and wasn't really craving anything so I ate some simple carbs to fill up a lil and to help leptin somewhat.)

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3 Calcium, 3. C, 800iu E, 40g fiber, 2 multi-vit, none today md6, 2700mg ALA, 3g L-tyrosine

Training & Cardio:
Day 1. Progressed some. Cardio after...15 sprints(1:3)30sec/1:30rest

15 min walk. Then I said fook it and went swimming.

Pain/Soreness:
Nope!
Sleep:
3am-12:30pm(7.5hours) Awesome.

Overall Comments:
Okay I talked to my dawg today and I told him how I felt about this girl, etc and wtf would you know he is kinda in the same situation with the girl that he has been chasing for a while! We talked for quite a while and I feel better now.

I definetly need to go swimming and chill in the sun everyday! It relaxed me so much and got me a lil bit more tan. I'm naturally tan so whenever I go swimming of to the beach I tan really quick. Plus it makes me look more cut so fook it!

Tried burning some cd's with new software and the sh*t didnt work! I 'm pissed off at this computer. It's just too slow.

I will be adding cardio 15 min after training everyother day. Thaz all. I feel leaner but also flat. I will re-feed soon. When I do it will be with sugary cereal and skim milk. I will do a sort of Monstar re-feed but I will start it a couple meals before my workout and contiune until I hit the sack.

Aight everybody peace out! :D

Marcel
06-27-2002, 01:38 AM
Date:June 28, 02

Stats:
Right outta bed@11am - 182.5 & 17%(inaccurate bodyfat)Up because of mini-carb load last night.Good.

Diet:

Supps:11:10am - 20g fiber
#1@11:20am - Casein&Whey 2/3cup(46Pg/190cal) +12 fish caps(12Fg/120cal) + 300mgALA+1g Cal.+1gC+1g L-tyrosine
Supps: -
#2@2:20pm - 1/3 cup whey+ 6 fish caps+300mgALA+1g Cal.+1g C

Supps:-
#3@3:20pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala + 10g creatine +1gC+1multi+400iuE+1g L-tyrosine
Supps: -
#4@4:40pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala

Supps: 6:30pm-1am : 7md6 - 2,later 1,later 1,later 1, later 1, later 1(please no one try this!)
6:30pm: 1200 mg vitex
3:00am: 1200mg vitex

#5@7:00pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps(12Fg/120cal)+300mgALA+1gC and thaz all folks!

Supps:
#6@ - 3am - 8oz chicken + 12 fish caps(12Fg/120cal)+300mgALA+1gC and thaz all folks!


Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 5. C, 800iu E, 20g fiber, 2 multi-vit, 7 'blitzed' md6, 3000mg ALA, 2 g L-tyrosine, 3200mg Vitex

Training & Cardio:
Day2. Great session. No cardio thank you.



Pain/Soreness:
Nope.
Sleep:
5:30-11(5.5hours)Couldn't sleep. :(

Overall Comments:
Running out of l-tyrosine. Haven't used md6 for 4 days now. I don't feel as 'hot' and don't sweat as much as when I take it.

I'm gonna go pick up some vitex today to see how I like it. I had been giving some thought about trying it out and researched it and I'm gonna try it out.

Alright fuken awesome day! Just great all the fuken way! Start off with a phone call to a babe talked for a couple hours. I'm really digging her. She gives me a 'boost' or 'charge' into anything I do. I luv her.

Then get off the phone have a small quick meal before my pre-workout meal so I can gather my stuff together and grab some cash to go buy some tatatatadadada....vitex, l-tyrosine. and ginger root.

Go to gym have an awesome fuken session. Felt pumped up as fook(I attribute it to the simple carbs last night and to the 1200mg ALA right before working out). I was wearing my high school football t-shirt. This dude comes up to me from a different shool and asks me what grade I was in etc. When I tell him I just graduated he says to me "fuk I was about to say your too swole to still be playing high school football" I take that as a comliment because it proves to me(other then the mirror&strength) that I have improved greatly since I got started and that I will still improve a lot more. Drives me more. I'm only 180 or so but I get these compliments all the time...perhaps it's the way I'm built. Steve Reeves esque(proportioned) but a lot smaller. haha! Then the dude asks if I played linebacker, running back, or strong safety. Another compliment since he was guessing on build. Those kinda comments drive me even more to put more weight up and improve every damn time I step in a fuken gym.

I go buy my supps at the local mall but I thought there was a fooken gnc there but there wasn't so I go to some lil supplement store ran by these nice little old ladies! I find the vitex, l-tyrosine, and ginger root. I've been taking ginger root for a while now and I have noticed that I get less bloated at night while taking ginger root as opposed to having a belly by the time night falls. Helps with protein digestion mucho. I go to pay and I get a fuken discount on everything! I was like wtf is going on here! Is there some sale? no...I said thank you very much madam! I should work there...I could really help them out and dealing with people in person is most definetly my forte. I could get a phat discount on the supps. there too. Something to look into I suppose.

Well I get home and I'm make plans and a buddy of mine and me are gonna go out to the mall and then to the beach. My babe had to go eat some family dinner thing. She isn't my babe yet well kinda but when I look back on this I will know who I am referring to. So I go to my buddies house and the fooker isnt ready so I play some medal honor frontline ps2 game for like 3 minutes and then get bored and wanna go the mall damnit. I took 1200mg Vitex as soon as I got home from the gym at around 6pm. Well since I was just going out with a bro I decided it would be the perfect time to pop some md6 I popped 2 md6 at 6:30 and put 5 in my pocket to take throughout the night. I was inside a store sweating nicely. I took one md6 at 7:30 then another at 8:30 and so on. Well it looks like for me that vitex somewhat offsets the side effects I get from md6. That I know for a fact was not a placebo effect. ECY usually does quite a toll on me but not with the vitex. I discovered this I take all the fuken credit I don't give a ****. Then we went to go watch a movie Ocean's 11 at my friends house since it was still pretty early and he has a fuken movie theatre in his house. This is were the vitex might have had a placebo affect because Kelli calls looking for me and I'm feeling like a fuken bull. I don't know if it was the vitex but I felt like a fuken animal. I just had to resist her when she came over because haha we are both in some sort of relationship in a way.
:zipit: :thumbup: This is what every fooken day should be like. Tomorrow I will take the same dosage of vitex. Barrington Levy rules. Cuz I'm broad, I'm broad, I'm broader then Broadway!...

MonStar
06-27-2002, 05:35 AM
Originally posted by Marcel
Mike - that's just awesome bro. Seriously that has to be the perfect scenerio for you. Hell does she have a sister? :)

Hehe yeah two but one is 10 years old and her name is Morgan and the other is Jill whos only 7 years old. Haha theyre both so funny though. Really cute kids too. :D:D

Anyway man good luck with your bodybuilding endeavors. Its tough at being 18 - 19 and trying to be completely serious wtih this sh!t. I have gotten a lot better about it though the past few months. Take going to the gym a lot more serious and the same goes for my diet.

MS

MonStar
06-27-2002, 05:37 AM
... But yeah man be careful with your stress levels theyll kill ya when it comes to bodybuilding. I mean thats what I have learned from experience. Anytime my girlfriend and I were in an argument my workouts and all that just sucked. It would make me feel down in the dumps and cause me to binge off my diet.

MS

Celestial
06-27-2002, 08:56 AM
Originally posted by Marcel
Oh here goes an explanation of my feelings about women and my bodybuilding progress...

I love bodybuilding and watching myself grow or cut up. Obviously when I don't have any distractions in my life I can concentrate all my efforts into achieving whatever goal I have with my physique. I have done it before too. I would basically stay home, not go out places because I would miss meals, and workout. I made great progress! This was when I got up to about 190 something. I would even wake up before school early as fuk so I could eat 2 mutherfukin breakfasts before I left the house. That's how far I took it. Then I realized what the fuk I was doing with my life. Sure I was getting bigger but I missed going out with friends and especially the women.

When I was a sophmore in high school weighed around 150 skinny as fuk and about an inch shorter I was one happy ass mutherfuker! I didn't give a sh*t wether I ate 3 times a day or 1 time! This is the time in my life when I started getting a lot of attention from the girls. I mean it got pretty fuken ridiculous. Girls would be calling my house who I didn't even know, I would get 'love letters' all the time, etc.(I love that kinda attention though) Fuk even my friends mom's would hit on me openly. I hadn't even lifted a HEAVY weight in my life yet either. I would run, bench, curl, and tricep exercises. I didn't know sh*t about bodybuilding and nutrition. I really enjoyed myself and didn't worry about eating 6 7 8 times a day sh*t I remember I only ate when hungry.

Now that 2 years have passed almost 3 since sophmore year I find myself at 184 pounds with almost the same bodyfat as when I was 150. I can almost fit into my pants(wasit wise) from sophmore year that I saved but they are 'high-waters' now! So that shows the progress itself.

Now the only thing in my life that makes me happy isn't bodybuilding and it should'nt be. I want to have many other experiences than eating all my fuken meals on time or stress the fuk out if I don't eat for 5 hours. I love women what can I say. The feeling that I get, when I'm with a girl I truly like, is unexplainable. When I make that 'connection' with a girl it's just awesome. I'm not gonna miss out on certain experiences with girls because I have to eat a fuken meal or watever. Of course I will eat on time, etc. when I'm home but if I'm out and about I shouldn't stress the fuk out about a missed meal.

Now that I'm getting into a more serious relationship I spend more time thinking about her instead of thinking about stupid sh*t like how hungry and depleted I might be from dieting and stressing out. Usually a few days into a hardcore cutting diet I start to have cravings like a mutherfuker and spend a lot of time contemplating when I will cheat next. Not now though. I feel like I don't need to eat that sh*t and it's out of my mind. I know for some reason now that I will be able to reach watever goal I have without living like some fuken hermit. Perhaps my old stressing out about my diet was because I had a void or something. I missed going out and just having fun without worrying about my meals or fukin cortisol levels etc. I now know that I can balance the two(bodybuilding and just going out and having fun). Especially when the girl you are with supports you.

I now have a different view about women halting bodybuilding process. If they are worth the halt then that woman is gonna make me very happy and the experiences I have with her will be greater then anything else.

Now this was a long post and I'm not sure I even said everything I had to say or explained everything clearly but I got some of it out. Feel free to respond. :) You should find a girl who is also into fitness herself:) You can support each other to your goals while enjoying each others company as well:) Live is a balance act:)

Marcel
06-27-2002, 01:51 PM
Originally posted by MonStar
... But yeah man be careful with your stress levels theyll kill ya when it comes to bodybuilding. I mean thats what I have learned from experience. Anytime my girlfriend and I were in an argument my workouts and all that just sucked. It would make me feel down in the dumps and cause me to binge off my diet.

MS

Yea, I know what you mean about that. Whenever something like that happens I don't binge I actually lose my appetite somewhat. My workouts are never affected though. Whenever I'm at the gym I forget it all. It's like an escape from any problems. I just focus on putting up more weight.

Marcel
06-27-2002, 01:54 PM
Originally posted by Celestial
You should find a girl who is also into fitness herself:) You can support each other to your goals while enjoying each others company as well:) Live is a balance act:)

That would be cool. That would be awesome. The thing is I'm not gonna discriminate against a girl that I really like because she's not into fitness. As long as she supports what I do, then it's all cool. I totally understand what you are saying. Thanks. :)

Franco
06-27-2002, 02:21 PM
Excellent post Marcel. Finding a balance between different things in ones life is what so many people strive, whether it be conflicting hobbies with relationships etc. Learning how to find that balance can be difficult but along the way you can make some amazing discoveries about yourself/ your life and other individuals that are close to you

Good luck and keep up the hard work.

Marcel
06-27-2002, 02:26 PM
FAngel - So true bro. Thank you for your support.

Marcel
06-28-2002, 01:40 AM
Date:June 29, 02

Stats:
Right outta bed@2:00pm - 180.5 & 17%(inaccurate bodyfat)

Diet:

Supps: -
#1@2:15pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps(12Fg/120cal)+300mgALA+1gC
Supps: -
#2@4:40pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps(12Fg/120cal)+300mgALA+1gC

Supps:-
#3@7:10pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps(12Fg/120cal)+300mgALA+1gC
Supps: -
#4@9:30pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps(12Fg/120cal)+300mgALA+1gC

Supps:
#5@12:00pm - 1 double cheeseburger + potatoe wedges...wtf was i thinking...actually my cals were low enough for today and i was out with my dawgs and fuk it had a lil junk...a cal is a cal is a cal correct: :)
Supps:
#6@6:00am - 2 beef patties + 1 cheesestick

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3 Calcium, 5g C, 800iu E, g fiber, 2 multi-vit, none today md6, 2100mg ALA, 2 g L-tyrosine

Training & Cardio:
None today.

Pain/Soreness:
Nope.

Sleep:
5:30-2(7.5hours) aight.

Overall Comments:

Marcel
06-29-2002, 05:15 AM
Date:June 30, 02

Stats:
Right outta bed@3:00pm - 180 & 16.5 %(inaccurate bodyfat)

Diet:

Supps: -
#1@ -
Supps: -
#2@ -

Supps:-
#3@ -
Supps: -
#4@ : -

Supps:
#5@ -
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3 Calcium, 4g C, 800iu E, g fiber, 2 multi-vit, none today md6, 300mg ALA, 3g L-tyrosine

Training & Cardio:
Day 1. Excellent day. No cardio.

Pain/Soreness:
Nope.

Sleep:
7am-3pm(8hours)perfect.

Overall Comments:

MonStar
06-29-2002, 09:43 AM
Curious man why do you plan so many journal entries ahead? It seems like everytime I check out your journal you have a few days not filled it at all its kinda funny. Is that just easier to plan ahead or what? I am confused. :):)

MS

Marcel
06-29-2002, 05:53 PM
Originally posted by MonStar
Curious man why do you plan so many journal entries ahead? It seems like everytime I check out your journal you have a few days not filled it at all its kinda funny. Is that just easier to plan ahead or what? I am confused. :):)

MS

I just copy and paste. Instead of having to delete all the modifications I have done for the day I always have a fresh one(next day) waiting for me. Saves some time. Cool eh? :D

MonStar
06-30-2002, 09:41 AM
Originally posted by Marcel
Yea, I know what you mean about that. Whenever something like that happens I don't binge I actually lose my appetite somewhat. My workouts are never affected though. Whenever I'm at the gym I forget it all. It's like an escape from any problems. I just focus on putting up more weight.

This is very true Marcel good post.

I personally dont experience a loss of appetite but almost everyone I know who is stressed out completely like starves. And they dont even realize it which is really crazy. I am quite the opposite.

Yeah usually at the gym (unless something really serious is on my mind) all I do is concentrate on my workouts.

MS

MonStar
07-01-2002, 12:06 AM
Originally posted by Marcel
I just copy and paste. Instead of having to delete all the modifications I have done for the day I always have a fresh one(next day) waiting for me. Saves some time. Cool eh? :D

Yeha man I do the same thing with my journal man. Cut and paste from day to day. Thats just the way that I like to do it it sure does save a sh!tload of time though. ;);)

MS

Marcel
07-01-2002, 06:07 PM
Date:July 1, 02

Stats:
Right outta bed@2:00pm - 183 & 17%(inaccurate bodyfat)

Diet:

Supps:2:10pm - 1.6g vitex
#1@2:20pm - 2 lean beef patties(50Pg/9Fg/300cal)+6 fish caps(6Fg/60cal)300mg ALA+1g C+1g Calcium
Supps: -
#2@5:10pm - 2/3cup whey(46Pg/190cal)+ 1 tbsp flax(14Fg/130cal)+300mg ALA+1g C+2g Calcium


Supps:5:15pm - 2md6
6:00pm - 1md6
6:20pm - 800mg vitex
#3@6:30pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala + 10g creatine +1gC+2multi+800iuE+2md6
Supps: -
#4@8:20pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala

Supps:9:10pm - 800mg vitex
#5@9:50pm - 2/3cup whey(46Pg/190cal)+ 12 fish cal (12Fg/120cal)+300mg ALA+1g C
Supps:9:50pm - 2md6
#6@12:00am - 2/3cup whey(46Pg/190cal)+ 12 fish cal (12Fg/120cal)+300mg ALA+1g C

Supps:
#7@2:00am - 2 lean beef patties(50Pg/9Fg/300cal)+6 fish caps(6Fg/60cal)300mg ALA+1g C and thaz all folks!
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3 Calcium, 6g C, 800iu E, g fiber, 2 multi-vit, 7 md6, 3.6 g ALA, 3.2 g vitex

Training & Cardio:
Day 2. Just got back from the gym...fuken absolute awesome fuken workout! I progressed on every fuken lift and got the most amazing pump ever. I was about to flip the fuk out and uppercut everyone the fuk out! Totally awesome.

Did cardio afterwards...15sec/15sec 15 min of that level 14/6 on recumbent bike. Sweated so fuking much and left a poodle of sweat.

Pain/Soreness:
Nope.

Sleep:
3am-2pm(11hours)fuken perfect.

Overall Comments:
Feel good today.

MonStar
07-01-2002, 11:38 PM
Originally posted by Marcel
Right outta bed@2:00pm - 183 & 17%(inaccurate bodyfat)

I dont understand this at all. You post your bf% but everytime you say that its inaccurate. Really doesnt make sense to me at all Marcel. Why not just leave your bf% out alltogether?


Training & Cardio:
Just got back from the gym...fuken absolute awesome fuken workout! I progressed on every fuken lift and got the most amazing pump ever. I was about to flip the fuk out and uppercut everyone the fuk out! Totally awesome.

Awesome man keep up the good work. Great workout! :thumbup::thumbup:

What bodyparts did you train? Awesome pumps and good strength but why dont your post your exercises and poundages in your journal?

MS

Marcel
07-02-2002, 12:03 AM
Originally posted by MonStar


I dont understand this at all. You post your bf% but everytime you say that its inaccurate. Really doesnt make sense to me at all Marcel. Why not just leave your bf% out alltogether?



Awesome man keep up the good work. Great workout! :thumbup::thumbup:

What bodyparts did you train? Awesome pumps and good strength but why dont your post your exercises and poundages in your journal?

MS

I post the bodyfat reading I get in the morning because I like to see how it changes and it gives it to me automatically with the weight. No doubt about it being inaccurate but still I mean the leaner I get the lower the number should get and if it doesn't then I will fuk it to hell.

Here is the link to the program I'm following http://forum.bodybuilding.com/showthread.php?s=&threadid=14342&highlight=chisled
(Thank you Dante!)

I barely have enough time to type all this is and to add on top of that would be overkill. I do keep a training journal and could post my workouts with exact poundages, rest periods, etc. I don't want to get caught up with "internet lifts" either. My strength isn't all that yet either. But have no fear I'm working on it. ;)

Marcel
07-02-2002, 02:50 AM
Date:July 2, 02

Stats:
Right outta bed@10am - 181.5 & 17%(inaccurate bodyfat)

Diet:

Supps:10:10am - 1.6g vitex
#1@10:20am - 2 lean beef patties(50Pg/9Fg/300cal)+6 fish caps(6Fg/60cal)+300mg ALA+1g C+2g Calcium
Supps: -
#2@1:30pm - 2/3cup whey(46Pg/190cal)+ 14 fish cal (14Fg/140cal)+300mg ALA+1g C+1g Calcium

Supps:-
#3@2:50pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala + 10g creatine +1gC+2multi+400iuE+1md6+800mg vitex

Supps: -
#4@4:20pm : - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1200mg ala + 1gC + 400iuE

Supps:
#5@5:30pm - 2/3cup whey(46Pg/190cal)+ 12 fish cal (12Fg/120cal)+300mg ALA+1g C+800mg vitex

Supps:
#6@8:00pm - 2 lean beef patties(50Pg/9Fg/300cal)+6 fish caps(6Fg/60cal)+300mg ALA+1g C

Supps:
#7@11:50pm - 2/3cup whey(46Pg/190cal)+ 12 fish cal (12Fg/120cal)+300mg ALA+1g C and i'm outta here!
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 7g C, 800iu E, g fiber, 2 multi-vit, 1 md6, 3.9g ALA, 1.6g vitex,

Training & Cardio:
Day 1. Alright session. Progressed somewhat. Top of my head numbers...225 squats ATF style with an emphasized eccentric and explosive co-centric. 4 sets of 4 with 1 minute rest in between. These are done in a very fuken strict style.(no broken back bent forward knee bends sh*t and NOT taken to failure.)

Machine Pulldowns same as above but for 3 sets. 160 pounds.
Tri-Cybex 2 sets 95 pounds. Fuken awesome machine really isolates tri's.
Abs 50lb dumbell and Sides 75lb db.

None of the sets to failure and with minimal rest between sets 30 seconds to 1 minute only. I won't be writing down workouts everytime because I barely have enough time as it is...perhaps when I have more free time I will do some detailed stuff like Monstar or Blood. Well maybe I will.
Pain/Soreness:
Nope.

Sleep:
4-10(6 hours) Felt alright. I'm getting kinda anxious.

Overall Comments:
Plan on having a perfect day today...we shall see.

Okay most definetly workouts are fuken better when I get more sleep plus I up my md6 dosage. The md6 takes a toll on me though and can't be having it everyday. I will perhaps try out clenbutrx liquid sh*t since it supposedly is out of the system faster. I'll need to ask Monstar how that was.

I most definetly need to add cardio in everyday. Right after workouts every other day and at night or morning every other day. I notice fat loss comes faster while upping my cardio. I can mix in the heavy bag too so my legs can rest somewhat.

My sneaky friend e-mailed me a pic of me at a restaurant! You can't see my physique at all but it's funny I think. Perhaps I will post it. Perhaps I won't. I need to eat one more meal and I'm out to sleep. :D

"Girl what the hell is on your mind
I could be dumb but I'm not blind
There's somethin leakin in your mind
Don't look too good for you and me, always gettin weak
That ain't what I need, baby !!!" - P.Diddy

wtf is wrong with me?!? quoting p.diddy!?! fuk it.

MonStar
07-02-2002, 08:59 AM
Originally posted by Marcel
I barely have enough time to type all this is and to add on top of that would be overkill. I do keep a training journal and could post my workouts with exact poundages, rest periods, etc. I don't want to get caught up with "internet lifts" either. My strength isn't all that yet either. But have no fear I'm working on it. ;)

I dont understand man what good is posting your diet and all that on a daily basis if youre not posting your workouts and poundages and sh!t. Its impossible for any of us to guage your progress because we cant see any increases in strength, your bf% is inaccurate. Youre basically just f*cking us all over. ;);)


Originally posted by dantebattista
The program is split between two workouts, of which I call it Day 1 and Day 2. The only time that I will take a day off is when I feel extremly tired, or when I fail to increase my strength on an exercise for more than a few workouts.

Day 1)

Squats: 4 sets of 4 reps (ass-to-the -grass)
Goodmornings or deadlifts: 1 set 4 reps
Pullups: 3 sets of 4 reps
French presses: 2 sets of 4 reps
Calf raise or press: 2 sets of 4 reps
Weighted ab exercise (of your choice): 1 set 4 reps
Side bends ( with weight): 1 set 4 reps

Day 2

Dips or bench press: 4 sets of 4 reps
Curl or bicep pullup: 2 sets of 4 reps
shoulder press or crucifixion pullup: 2 sets of 4 reps
shrugs or power cleans: 2 sets of 4 reps
Good mornings or deadlifts: a set 4 reps
Weighted ab exercise (of your choice): 1 set of 4 reps
Side bends( with weight): 1 set of 4 reps

This program looks pretty decent Marcel. Hope you have good results with it. If not, you should seriously trying hitting up some HST. Like big time man youll really enjoy it. :D:D

MS

Marcel
07-02-2002, 11:26 PM
Date:July 3, 02

Stats:
Right outta bed@1pm - 180.5 & 16.5 %(inaccurate bodyfat)

Diet:

Supps:1:10pm - 1.6g vitex + 2md6
#1@1:30pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps (12Fg/120cal)+300mg ALA+1g C

Supps:2:35pm - 1md6
#2@3:37pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1500mg ala + 10g creatine +1gC+1multi+400iuE+2md6+1.6g vitex

Supps:-
#3@5:45pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1500mg ala+1g C+ 400iu E
Supps: -
#4@7:40pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps (12Fg/120cal)+300mg ALA+1g C+800mg vitex

Supps:9:35pm - 20g fiber
#5@10:40pm - 7oz chicken + 8 fish caps(8Fg/80cal)+ 300mg ALA+ 1g C and thaz it!
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 4g C, 800iu E, 20g fiber, 2 multi-vit, 5md6, 3.2g vitex, 3.6g ALA, g L-tyrosine

Training & Cardio:
Day 2. Fuken awesome. Will post poundages later. Sprints I thought I was gonna fuken throw up all over the muthafukin place! Gotta love it!

Ok now for some fuken poundages eh!? Now don't bust my balls for using machines on some exercises. I KNOW free weights are king. Now the machines I use have been chosen and picked specifically because they really work the muscle it's intended to work. Plus the fact I use to go to failure and worked out by myself(no one realiable to workout with) and could do forced reps on the machines I picked. Now after all these excuses here we fuken go!....
Cybex Bench(actually this machine makes the weight seem heavier then the fuken free weight bench...I'm pretty sure and I was gonna do flat BB bench today to find out) 205 x 4 sets x 4 reps with only 1 minute rest between sets and NOT to failure
Military Press: 125 x 2 sets x 4 reps with 1 minute rest Not to failure
Hammer Strength Curl: 57.5+watever arm thing weighs...one arm at a time...2 sets X 4 1 minute rest not to failure
BB Shrugs: 255 x2 sets x 4 reps 1 minute rest not to failure
DB crunch : 50 x 4 move up to 55
Side DB: 75 x 4 move up to 80

Pain/Soreness:
Hammys a lil bit.

Sleep:
3 or 4am - 1pm (9-10hours) sh*t I can't really remember I was so tired. Watever I woke up at 10 and put on Tool layed back back and didn't get up til 1pm. Ace.

Overall Comments:
I can't wait to get some Leptigen!

I wake up this morning weighing in at 180.5 & 16.5% supposedly. Now I go back 1 week ago and I weighed 181 & 17%.
Ok so this would mean that on June 27, 2002 I had a LBM of 150.23 & 30.77 fat pounds. Today on July 3, 2002 I have 151.62 & 28.88 fat pounds. I alledgedly gained muscle and lost fat. It looks like it to me judging by the mirror and my strength increases. I'm really responding well to this diet. I hardly ever have cravings and those are at night and I have used md6 maybe 3 days and 1 time it was only pre-workout! Fuk I love this.

I did a lil posing in the mirror today being the conceded egotistical person ;) person that I am. Cutz are coming just fine. My obliques are getting cut up fast. If it keeps going this well expect pictures in 3 weeks.

I was reading some threads on cardio and I think I'm gonna incorporate some sprints at night. I will workout earlier in the day and do sprints at night when I can. Sometimes I'm out and about and won't have time for sprints and that will be fine because they aren't neccessary. I do feel that they most definetly help shredding.

Oh yes did I mention I can't wait to get Leptigen...in Avant Labs I trust. :D

Oh and I can't see myself getting any lower then 170 without being in fuken contest shape. I think 172ish will do it. I know I'm not carrying 28 pounds of fat on me! Just serves as a measure. We will see how good of a measure soon enough deeper down the diet.

Marcel
07-02-2002, 11:26 PM
Date:July 4, 02

Stats:
Right outta bed@1:00pm - 180 & 17 %(inaccurate bodyfat)

Diet:

Supps: -1.6g vitex + 1md6
#1@2:30pm - 7oz chicken + 12 fish caps(12Fg/120cal)+ 300mg ALA+ 1g C+2g Cal+ 1MV
Supps: 3:20 - 1md6
4:05 - 1md6
#2@4:40pm - 2/3cup whey(46Pg/190cal)+ 12 fish caps (12Fg/120cal)+300mg ALA+1g C


Supps:5:15pm - 1md6
#3@6:00pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1500mg ala + 10g creatine +1gC+1multi+400iuE+2md6+1.6g vitex

Supps: -
#4@7:35pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(20Pf/1.5Fg/110) + 1500mg ala +1g C+ 400iu E

Supps:
#5@9:50pm - 7oz chicken + 12 fish caps(12Fg/120cal)+ 300mg ala+ 800mg vitex +1md6 thaz it!
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 4g C, 800iu E, g fiber, 2 multi-vit, 7 md6, 3.2g vitex, 3.9g ALA, g L-tyrosine

Training & Cardio:
Day 1. Nice session. Progressed on a couple lifts only though. No cardio. It's breaking into recovery time.

Pain/Soreness:
Upper Back.

Sleep:
4am-1pm(9 hours) Totally messed up schedule.

Overall Comments:
:hump:

MonStar
07-02-2002, 11:51 PM
Nice poundages Marcel! 225 ATF squats? Not bad at all man keep up the hard work bro. :thumbup::thumbup:


Originally posted by Marcel
"Girl what the hell is on your mind
I could be dumb but I'm not blind
There's somethin leakin in your mind
Don't look too good for you and me, always gettin weak
That ain't what I need, baby !!!" - P.Diddy

...


There's a pretty woman next to me,
To share the dreams that I believe,
Maybe we can start a family,
Someone who truly understands, how to treat man..

Phat a*s song though man even if it is Puffy. Haha I think that hes got some good songs even though I dont care for him too much. I like this verse by Loon a lot..


Listen to me now what should I say now? Come on ma,
Been a whole day now I wanna lay 'round,
And sip coladas, dipped in Prada,
I'm smooth as Erik Estrada, dipped in dollars,
We out in Vegas Nevada, bubble bath in the champagne glass,
About the size of a campaign ad,
You don't know how you look to me,
But if love was a crime you be a crook to me,
Cause mommy I've done been around the world, seened alot of places,
Been around your girl believe I read faces,
I can tell she don't want me prevail,
But I, learn my lesson watchin Sean bless it,
So why listen to her and start guessin?
Mommy you ain't ready to ride to start dressin,
I need a girl receive my Mom's blessin,
Confession, my love no contestin,
I need affection...

MS

Marcel
07-03-2002, 12:04 AM
Yea, most definetly a tight song.

My buddy Danny and I have a joke where we say that whenever we hook up with a girl we always wanna get serious with them. We say we are just gonna hook up and that's it but then we try getting serious with them! Like...c'mon girl your all i need in my life, etc.!

So now whenever we hear i need a girl part1 and also part 2 we go crazy. Pretty funny sh!t...we call ourselves Da Romantics since we try getting all romantic with the girls.

Crazy funny sh*t. :D

MonStar
07-03-2002, 12:06 AM
Originally posted by Marcel
Yea, most definetly a tight song.

My buddy Danny and I have a joke where we say that whenever we hook up with a girl we always wanna get serious with them. We say we are just gonna hook up and that's it but then we try getting serious with them! Like...c'mon girl your all i need in my life, etc.!

So now whenever we hear i need a girl part1 and also part 2 we go crazy. Pretty funny sh!t...we call ourselves Da Romantics since we try getting all romantic with the girls.

Crazy funny sh*t. :D

Thats cool man. My girlfriend doesnt like the song too much I dont think. I think that she said it sounds like a theme some or a radio commercial or something like that. Hehe.

There are a few Ja Rule songs out right now that I like a lot too. Down A*s B!tch and Down For You are good.

MS

Marcel
07-03-2002, 12:11 AM
Yea this girl I'm sort of seeing has got me pretty fuken crazy! I think about her all the time. "You got it, you got it bad, when your on the phone hang up and you call right back" - Usher

See that's some romantic sh*t right there! The original romantic sh*t though is this...."sweet lady would you be my sweet love for a lifetime, I'll be there when you need me..." - Tyrese

MonStar
07-03-2002, 12:21 AM
Yeah man theyre both pretty good beats. What other songs do I like a lot?

"Damn whats with all the long faces? Youre looking for love in all the wrong places, lets hit the club and girls will take their shirt off, if not for me for the rasberry Smirnoff.." -Ludacris from "You Dont Have To Call" (remix)

"Got a quarter tank of gas, In my new E class (In my E-Class Benz), But that’s alright (Mmm, hmm), ‘Cause I’m gon’ ride, Got everything (Got everything), In my mama name (In my mama name), But I’m Hood Rich (Uh-huh), La-da-da.." -Big Tymers "Still Fly"

MS

Marcel
07-03-2002, 12:32 AM
That Big Tymers song is tight. I've liked the cash money millionares ever since Lil Wayne had that one song the block is hot. Lil' Wayne is one of my fave rappers. Anyways here's my favorite line from the Big Tymers- still fly
"Well, your wife really lonely cause sexy is so hot
Put the Caddy up, start the three wheel Benz
Hyper white lights, ultra Violet lens
Suma-tuma tires and they gotta be run flat
TV where the Horn go, boy, you count that
I’mma show you some s***, rookie press that button
The trunk went uh-uh and all of a sudden
Four 15s, didn’t see no wires
And then I heard boom!!! from the amplifiers"

I have a custom setup in my car with a pioneer head unit, a US amp and 2 JL 12's. When I turn it up it will make you go deaf and it's fuken crystal clear sound too.

MonStar
07-03-2002, 12:37 AM
Originally posted by Marcel
That Big Tymers song is tight. I've liked the cash money millionares ever since Lil Wayne had that one song the block is hot. Lil' Wayne is one of my fave rappers. Anyways here's my favorite line from the Big Tymers- still fly
"Well, your wife really lonely cause sexy is so hot
Put the Caddy up, start the three wheel Benz
Hyper white lights, ultra Violet lens
Suma-tuma tires and they gotta be run flat
TV where the Horn go, boy, you count that
I’mma show you some s***, rookie press that button
The trunk went uh-uh and all of a sudden
Four 15s, didn’t see no wires
And then I heard boom!!! from the amplifiers"

I have a custom setup in my car with a pioneer head unit, a US amp and 2 JL 12's. When I turn it up it will make you go deaf and it's fuken crystal clear sound too.

Thats phat man. I have to get a car before I can put any kind of sound system in it haha. I am looking into a 1997 - 1998 Honda Prelude. Very very very phat ride if you ask me. Love the body style and the sleekness of the car. :D:D

Either that or a new body style Cougar, or maybe an old body style Eclipse.

MS

Marcel
07-03-2002, 02:57 PM
pffffffffttttt....you can't fuk wit dis Benz right chere! ;)

Marcel
07-04-2002, 03:43 PM
Nope. It's open and I'm gonna go hit dat muthafuka up before tonight. :D

Marcel
07-05-2002, 03:07 AM
Went over to a friends house. It was fun and we were gonna drive down to a party but that never went through. A bunch of people chilled over at my friends house. NO cheating on my diet and I'm very fuken proud of that. I was actually eating some chicken while I was getting ready to leave. LMAO.

Cool new name too. Dig it. Peace.

Marcel
07-05-2002, 03:28 AM
Date:July 5, 02

Stats:
Right outta bed@ - 181 & 17.5 %(inaccurate bodyfat)

Diet:

Supps:2:20pm - 1.6g vitex + 1md6
#1@2:40pm - 2/3cup whey(46Pg/190cal)+ 12 fish cal (12Fg/120cal + 300mg ALA+ 1g C+2g Cal+ 1multi+ 1md6
Supps:3:45pm - 1md6
#2@4:00pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala + 10g creatine +1gC+1multi+400iuE+2md6+1.6g vitex

Supps:
#3@6:20pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala + 10g +1gC+400iuE
Supps:7:30pm - 800mg vitex
#4@7:50pm - 2/3cup whey(46Pg/190cal)+ 14 fish cal (14Fg/140cal + 300mg ALA+ 1g C+1g Cal

Supps:
#5@??? - 1/2 Lil' bag of cheeze pretzels
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 4g C, 800iu E, g fiber, 2 multi-vit, 5 md6, 4g vitex, 3.6g ALA, g L-tyrosine

Training & Cardio:
Day 2. Fucken awesome session. Put up 135 OH press. Worked out with dirty dawg and his bro too. Really pushed each other fuken hard. No cardio because I woke up at fucken 2pm! Oh well. I find that if I'm eating like 6 meals a day I do just fine but when I add cardio I have to eat more. Say 2 more meals.

Pain/Soreness:
Nope.

Sleep:
5am-2pm(9hours) Solid I suppose.

Overall Comments:
For her...
"Nah nah nah nah nah!
I tried my best
never to stop love you
be there for you
you make my life so miserable
jealousy and problems come into out lives
we've been together for so long and been through so much
try to do right but everything I do seems to go wrong
if I didn't love you baby I'd be long gone
I need you now I need you to be strong be strong be strong be strong
Nah nah nah nah nah!" - Barrington Levy

Woke up lean ass fuk. Need to have carb ups after workout or sprints and not before bed. I like the idea of before bed because less likely to eat sh*t all day but I have control not to do that. If I eat carb-up at night it will now be considered cheat.

My fat on my back is dissapearing rather quickly. Also my jeans are fitting looser around waist.

Going to the gym with dirty dawg today. Should be a good session. Fool pushes me the hardest outta anyone...I dunno how that's possible with the intensity I train at. :D Fuk da bullsh*t!!!

With my physique I'm very fuken happy how much it's coming along. I've lost fat and pretty sure I've added muscle too. Hopefully I will be able to add sprints into the mix and the results will be faster.

Oh and I'm pretty fuken sad right now with my relationship. We'll see what I can do.

Ok I came home too late to update this, so obviously I'm updating it right now. Went to a party which was alright but this babe dirty dawg was seeing was there. She really f*cked him over and he didn't really wanna see her. The babe is pretty cool other then that...I've known her for a while. Well the b*tch proceeds to hit me on my chest and say hey wazzup! All happy and sh*t. Dirty dawg is still in love with her and it's always bro's before ho's. That's what she is.

Well we leave that party and go to one about 30 minutes away. There was a bunch of people I hadn't ever met there but most of them knew me already because of my friend Erica. These are a bunch of really fuking cool people. They are all older 21 or older. I get along with all people. It's pretty cool actually. Well this dude start talking about working out(my appearance gave it away :D ) and he can bench 375 for like 5 reps he told me or something like that. Short dude kinda fat but muscular. Fucken huge arms and built like a fuken tank. Haha he says he does all sorts of benching and curling...I was like yea ok...how much do you squat? he says I don't squat I have messed up back. Fuken unbelievable.

Wellwe have a fun time there and I talk to Erica for a long time and tell her about my current situation with this girl. All the while dirty dawg is telling everyone else about his situation with his girl, etc. A whole bunch of crying all over the place. :redface: hahaha! Great night though. That's all I can share and I'm tired of typing. Besides it's all in my memory anyways.:D

Marcel
07-05-2002, 03:29 AM
Date:July 6, 02

Stats:
Right outta bed@1:00pm - 181.5 & 16.5%(inaccurate bodyfat)

Diet:

Supps:1:30pm - 1.6g vitex + 2md6
#1@1:30pm - 7oz chicken + 14 fish caps(14Fg/140cal)+ 300mg ala+ 1g C+ 2g Cal
Supps:3:25pm - 2md6
#2@3:40pm - 2/3cup whey(46Pg/190cal)+ 14 fish cal (14Fg/140cal + 300mg ALA+ 1g C+1g Cal

Supps: 1gC+1multi+400iuE+2md6+1.6g vitex
#3@ - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala + 10g creatine
Supps:
#4@7:10pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala+ 1gC + 1gE

Supps:
#5@10:00pm - 7oz chicken + 14 fish caps(14Fg/140cal)+ 300mg ala+ 1g C
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 5g C, 800iu E, g fiber, 2 multi-vit, 6 md6, 3.2g vitex, 3.9 g ALA, g L-tyrosine

Training & Cardio:
Day 1. Nice session. Improved on most lifts. Will bump weight up accordingly. I will post poundages I'm working with next week once again.

Cardio was 18 min sprints after weights.

Pain/Soreness:
Nope.

Sleep:
6am?-1pm(? hours) Not nearly enough.

Overall Comments:
I still miss her. :( I'm going crazy.

Was a good day I guess. Went swimming for about 1 hour and have a nice tan going. An old lady hit on me today at the pool too which was funny. One of my buddies called me today saying he wanted to join the gym. I said ok cool go ahead. He told me he wants to gain weight in his arms...oh boy do I have work to do. I've already explained a bunch of stuff to him though. He has the most awesome genetics in his legs. He can squat a sh*tload and he weighs like 140 or so. It must all be his legs though. Seriously. I will post a some poundages later when we squat. So now I pretty much have 3 available training partners. Don't really need them though since I don't currently go to failure. Intensity is never a weakness for me. I'm drenched in sweat and in another world by the time I get started.

Watched Rambo tonight. Oh sh*t mutherfuker I can't believe how ripped Sly is in that movie. He doesn't have size like a bodybuilder but sh*t is he ripped. I now have this image in my head of myself being that ripped. I'm not stopping this cut for nothin. I don't give a f*ck anymore how much I weigh as long as I keep my strength or lackthereof up. I wannaberippedlikeSly . Peace out. Oh and I still miss her. :(

Marcel
07-07-2002, 02:19 AM
Date:July 7, 02

Stats:
Right outta bed@ - & %(inaccurate bodyfat)

Diet:

Supps: -
#1@ -
Supps: -
#2@ -

Supps:-
#3@ -
Supps: -
#4@ : -

Supps:
#5@ -
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 1g C, iu E, g fiber, 2 multi-vit, md6, g Vitex, g ALA, g L-tyrosine

Training & Cardio:
Day 2. Nice session progressed. Was another day where I just wanted to lift the whole fuken place apart. I felt so fuken zoned in. I loved it. Tomorrow it will be the same.
Cardio on bike 18 min 15/15 sprints.

Real sprints at night 50 yard followed by 50 yard walk. Repeat. Get Rambo ripped. Hard work. I took about 45 minutes total sprints tonight.


Pain/Soreness:
Nope.

Sleep:
(hours)

Overall Comments:

Marcel
07-07-2002, 02:20 AM
Date:July 8, 02

Stats:
Right outta bed@3:00pm!!! - 180 & 17%(inaccurate bodyfat) fuken bullsh*t I'm not 17% with somewhat visible abs and veins on shoulders and striated shoulders! fuk u bodyfat testing machine! The fat on my lower abs is melting off. My chest is looking better too. Ummmm...the big vein on my biceps is looking wicked most of the day. Gotta keep it up.

Diet:

Supps:3:15pm - 2md6 + 1.6g vitex
#1@4:50pm - 8oz chicken+ 14 fish caps+ 1gC+1E+1mv+2g Cal+1md6+.3 ALA
Supps:5:40 - 1md6
#2@7:00pm - 2 scoops whey + 14 fish caps+ .3ala+1gC+1gCal

Supps:7:45 - 1md6
#3@9:35pm - 2 scoops whey + 1 tbsp Flax. + .3ala+1gC Time to go hit the iron!!! 3 meals in lez do it!

Supps:10:54pm - 1gC+1multi+400iuE+2md6+1.6g vitex
#4@11:18pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala + 10g creatine
Supps:
#5@12:53pm - /2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1500mg ala+ 1gC + 1gE

Supps:
#6@2:10am - 8oz beef + 6 fish caps+ 1gC+1g Cal+.3g ala(I'M SWEATING LIKE A MOFO!)

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 6g C, 800iu E, g fiber, 2 multi-vit, 7 md6, 3.2g Vitex, 4.2g ALA, g L-tyrosine

Training & Cardio:
Day 1. Didn't progress on sh*t for once! I wasn't surprised at all though. Yesterday I went overboard on the sprints and not eating enough. My bad.

Cardio was after weights 18 min 15/15 bike intervals. Fuk.

Pain/Soreness:
From the waist down! Sprints got me good. Especially hammys.

Sleep:
6 fuken am! - 3pm!(9 hours) That's perfect sleep for me.

Overall Comments:
Woke up with the day totally against me. No fuken water, I get woken up at 7 because they can't find the control to open the gate! I wake up and I swear I thought I competing in a bodybuilding contest wtf!!! I thought I had just gotten offstage or something! I got pissed off because I was competing and they woke me up damnit!!! Crazy sh*t.

Well I get up at 3pm finally to open the front door and stay up. I get my dog, hop in my rice rocket/sports car and go get water. I'm gonna post some pics of my dog and me at the beach as I get more rambo ripped. I wanna get 3 protein/fat meals in before pumpin iron today.

Some lyrics...This is my song for real, no doubt
Said the DJ's makin' me feel thugged out
As I walk you to the dance floor
We begin to dance slow
Put yo' arms around me
I'm feelin' on yo' booty

Ah yes! She is back and she called me. I'm so happy right now. We talked for quite a bit and joked around. Damn I like her a lot. All is well! Can't wait. YES!

"And my mind's gone half crazy cause I can't leave you alone (oh can't get you out of my system)
And I'm wondering if it's worth me holding on (holding on)
Said my mind's gone half crazy cause I can't leave you alone (can't get you out of my system)
And I'm wondering if it's worth me holding on (yeah)

I'd hate walk away from you as if this never existed
Cause when we kissed the moment after I looked at you different" - Musiq

I'm happy as can be right now. :D

MonStar
07-07-2002, 09:13 AM
Everything is looking good man, how is your training program from the bodybuilding forums coming along?

Marcel
07-07-2002, 03:25 PM
Originally posted by lronMan
Everything is looking good man, how is your training program from the bodybuilding forums coming along?

The program I'm following was designed by Dante Battista.

Despite the low cal I've been consuming(for various reasons) I keep progressing every day. I will post some numbers from the beginning and what kinda poundages I'm working with now.

Marcel
07-07-2002, 11:48 PM
Ok this is pretty fuken amazing to me....

June 20, 2002(1st session)

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 185

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 185

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 70

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 90

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 25

Sides - 1 set of 4 reps 4 sec eccentric - explosive co-centric : 55

I weighed 188 lbs this day.


July 6, 2002 (8th session of this routine)
Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 225

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 225

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 110

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 130

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 55

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80

I weighed 181.5 lbs this day.

Marcel
07-08-2002, 12:07 AM
I'm gonna go run sprints because I'm sad as fuk and need to get this off my mind. When I get back I will post the other day in my routine. It's 11:00 pm but I don't give a sh*t. Rambo junior thaz all.

Marcel
07-08-2002, 01:59 AM
Ok this is pretty fuken amazing to me....

June 22, 2002(1st session of Day 2 routine)

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 190

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 50 per arm

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 105

DB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 105 db each

I weighed 184.5 lbs this day.



July 7, 2002 (8th session of Day2 Routine)

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 210

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 57.5 per arm

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 125

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 255

I weighed 181.5 lbs this day.

MonStar
07-08-2002, 02:02 AM
Originally posted by Marcel
Despite the low cal I've been consuming(for various reasons) I keep progressing every day. I will post some numbers from the beginning and what kinda poundages I'm working with now.

Alright man good luck with it.

Hopefully youll get some good results, if not I would recommend 100% giving HST a run through. Just to see what you think of it etc.

Marcel
07-08-2002, 02:07 AM
Mike - My current situation I'm in is a lot less than optimal(through my own fault) yet I've made excellent progress and have gone down in bodyfat. Every morning I wake up looking a lil more ripped.

Check it out yourself above. My cals have been low as fuk and I believe that I don't need to horde in 50,000 calories per day like some suggest. I progress.

Marcel
07-08-2002, 04:19 AM
Ok I've been saying I wannabe ripped like Rambo! Well here are some pics I found. You can appreciate the cutz a lot more in the movie though. Oh well.

Marcel
07-08-2002, 04:21 AM
One more pic of ripped Rambo.

Neil
07-08-2002, 06:52 PM
lol, I like Stallone's 15 in. arms.

Marcel
07-08-2002, 06:54 PM
Yea, I like my 15 inch arms too. It's a very reachable goal(being that ripped) for me right now...sorry. ;)

Neil
07-08-2002, 07:43 PM
I apologize if I offended you, I didn't mean to.
I just think it's funny how Stallone walks around in those Rambo movies with the sickest case of ILS I've ever seen and he's not even that big.

Marcel
07-08-2002, 08:02 PM
Neil - it's all cool now.

It pissed me off at first but then I remembered that different people have different opinions on what good physiques are.

Ultimately I would like to look like Steve Reeves but hey that's not within my grasp at the moment. I just turned 19 BTW.

It pisses me off that people don't give enough credit to those who have a ripped physique and maintain it because they say they are small bla bla bla.

Anyways it's cool. Peace.

CBates
07-08-2002, 08:10 PM
Originally posted by Marcel

It pisses me off that people don't give enough credit to those who have a ripped physique and maintain it because they say they are small bla bla bla.


I'm not trying to get into this argument or whatever it was, but people really don't take into consideration how hard it is to keep a lot of muscle mass when getting your body fat that low. Last summer 2 different times I had my body fat around 6-8 percent, you'd be lucky to grab skin off my lower abs, I lost so much strength and muscle it was ridicules. But having your body fat that lows makes up for it because being that ripped makes you appear bigger than you really are. Last summer about this time I was at 150 about 6% body fat and people that I was fooking huge, LOL, how huge can you be at 150 pounds..

Marcel
07-08-2002, 08:17 PM
C - I totally agree with you. I mean especially when your body naturally doesn't want to be that low bodyfat but you just push it. Cool you get it.

It isn't an argument just 2 different views on physiques.

Marcel
07-09-2002, 03:24 AM
Date:July 9, 02

Stats:
Right outta bed@ - & %(inaccurate bodyfat)

Diet:

Supps: -
#1@ -
Supps: -
#2@ -

Supps:-
#3@ -
Supps: -
#4@ : -

Supps:
#5@ -
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
2g Calcium, 1g C, iu E, g fiber, 1 multi-vit, NONE TODAY md6, 1.6g Vitex, .3g ALA, 1g L-tyrosine

Training & Cardio:
Day 2.

Pain/Soreness:


Sleep:
(hours)

Overall Comments:

Marcel
07-09-2002, 03:25 AM
Date:July 10, 02

Stats:
Right outta bed@ - & %(inaccurate bodyfat)

Diet:

Supps: - 1.6g vitex
#1@2:10pm - 8oz steak + 7 fish caps+2gCal+1gC
Supps:4:00pm - 1gC+1multi+400iuE+2g L-tyrosine
#2@4:20pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1.5g ala+10g creatine

Supps:-
#3@7:00pm - 8oz steak + 7 fish caps+1gCal+1gC +.8g vitex+.3gALA+1E
Supps: -
#4@9:40pm - 2 cans tuna + 1 tbsp Flax(11Fg/110cal)+.3ala+1gC

Supps:
#5@ -
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 3g C, 800iu E, g fiber, 2 multi-vit, NONE TODAY md6, 2.4g Vitex, 1.8g ALA, 2g L-tyrosine

Training & Cardio:
Day 1. I can't belive this bunch of sh*t. Gym was closed due to fumes. WTF. Pissed me off pretty bad as I already had drank my pre-workout shake. Hurried the fuk over to do some sprints.

Cardio:42min TOTAL...20min jog with occasional stops...20-38 30 sec full out sprints with 90sec recovery jog...39-42 cooldown.

Pain/Soreness:
My legs are extremely sore right now. Damn.

Sleep:
3am or 4 am??? -1pm(10 hours)****, I need to get to bed early!

Overall Comments:
Woke up too late today need to get to the gym right away. Tonight will be fun me thinks. :D I really hope I don't get to update this until tomorrow.

Marcel
07-10-2002, 03:52 AM
Too fuken tired...need to get to bed will update tomorrow.

MonStar
07-10-2002, 10:14 AM
Originally posted by Marcel
It pisses me off that people don't give enough credit to those who have a ripped physique and maintain it because they say they are small bla bla bla.

In my experience it has been quite the opposite. The guys that were 150-170 lbs. and lean got a lot credit. Just because each musclegroup was completely shredded and it gave the impression of size.

Guys that were thicker that that had more mass looked blockier and almost fatter. Just my experience. I think lean is impressive, as is tons of size.

Marcel
07-10-2002, 10:12 PM
Originally posted by lronMan
In my experience it has been quite the opposite. The guys that were 150-170 lbs. and lean got a lot credit. Just because each musclegroup was completely shredded and it gave the impression of size.

From the general population I would say yes lean guys get a lot of credit. From fellow bodybuilders no...the reasons being is that many lean guys don't have the size other "thicker" bodybuilders have.

I don't give a f*k though really you build your body for one person and that's yourself. Now when other who aren't qualified start to make assumptions or opinions on your physique then that's just lame.


Originally posted by lronMan
Guys that were thicker that that had more mass looked blockier and almost fatter. Just my experience. I think lean is impressive, as is tons of size.

I agree.

Marcel
07-10-2002, 10:24 PM
Dieting rant....

Hmmm...I've been dieting strong for about 2 weeks now. My bodyweight hasn't really gone down below 180 since I started measuring in the mornings. It kinda pissed me off because I know that I need to be about 170 or so to have the level of leaness I desire.

The good part...vascularity has gone up nicely and so has 'hardness'. Especially in my shoulders I can 'separate' them when I desire too. A lot more so then when I started 2 weeks ago. My strength has been up through the roof. I believe I have gained muscle and lost fat. Scratch that...I know.

Brings me to my next point...I haven't been couting calories...I have my 1/2cup recovery drink + 1 scoop whey before and after working out. Then I have as many protein(40-50grams) and fat(14-17 grams) meals as I can fit into the day. Done are the days of stressing the fuk out if I miss a meal. Well in reality I will always stress out a lil bit but not to keep me from doing other things. Besides I'm cutting therefore a few less cals won't mean sh*t.

Next if I stop dropping weight or increasing strength then I will start couting cals closely. After I reach the level of leaness I desire I will NEVER FUKEN EVER lose sight of my abs. Never. I'm sure I can gain muscle w/o gaining fat now. I dont' need as many calories as others do to maintain and build muscle. I'm glad I finally forget about all these pre-made formulas about x-calories and this calorie bla bla bla. I'll get a nice and fuken fat eating 3,200 calories a day thank you.

That's all for now.

Marcel
07-11-2002, 02:30 AM
Date:July 11, 02

Stats:
Right outta bed@1:00pm - 183.5 & 14.5%(inaccurate bodyfat)

Diet:

Supps:1:00pm - 1.6g vitex
#1@1:10pm - 7oz steak + 7 fish caps+2gCal+1gC+.3gALA

Supps: - 1gC+1E+1MV+2gL-tyrosine
#2@2:30pm - 1/2 cup recovery formula(33Cg/14Pg/180cal) +1 scoop whey(23Pf/96cal) + 1.5g ala+10g creatine

Supps:-
#3@4:30pm - 2 scoops whey + 1 tbsp Flax+.4g vitex+.6gAla
Supps: -
#4@6:30pm - 2 cans tuna + 1 tbsp Flax(11Fg/110cal)+.3ala+1gC

Supps:
#5@10:45pm - 7oz chicken + 1tbsp Flax+.3g ala+1gC
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 5g C, 800iu E, g fiber, 2 multi-vit, NONE TODAY md6, 2g Vitex, 3g ALA, 2g L-tyrosine

Training & Cardio:
Day 2. Nice progress.

Cardio: post-workout 18 min 15/15 15 times Almost walked by the bikes and didn't hop on. Never think that again.

Pain/Soreness:
Hammy's still.

Sleep:
4?am - 1pm(9 hours)

Overall Comments:
Today I'm gonna be with her all day. Hopefully I will have my car today or else that means no gym. I was off yesterday but my current routine I go everyday until I stop progressing or feel weak and tired. I had gone 10 straight sessions last time I checked w/o a day off or w/o no progress. I could ask one of my partners for a ride so I will see what I can do about that. Need to get up early for that though.

Ok I got the car back and everything is fine. Good day today. I'm pretty fuken happy.

Marcel
07-11-2002, 02:35 AM
Date:July 12, 02

Stats:
Right outta bed@8:40am - 182.5 & 15.5%(inaccurate bodyfat)

Diet:

Supps:9:00am - 1.6g vitex
#1@9:20am - 7oz chicken + 1.5 tbsp Flax +2gCal+1gC+3gL-tyrosine+.3ala
Supps: -
#2@1:30pm(out so it was late) : 7oz chicken + 1tbsp Flax +.3ala+1gCal+1gC

Supps:-
#3@2:30pm - 1/3cup dry oats + 2 scoops whey+1.2g ala+.8g vitex
Supps: -
#4@5:20pm - 7oz steak + 7 fish caps+ .6ala

Supps:
#5@8:10pm - 7oz steak + 1tbsp Flax+.3ala
Supps:
#6@11pm-4am - Get crunked up...get crunked up! wtf is my problem...oh well had a sh*tload of fun and got somewhat crunked...6 ice's + some tacos + frozen yogurt + 2.1g ALA to save my self somewhat!
I will only do this on the weekends once a week and that will be my re-feed - carb-up from now on. Thaz all. This sounds like pee wee sh*t and it is. The vascularity I had was fuken insane.

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons fuken good thing

Supps:
3g Calcium, 5g C, 800iu E, g fiber, 2 multi-vit, NONE TODAY md6, 1.6g Vitex, 2.7g ALA, 3g L-tyrosine

Training & Cardio:
Day 1. Nice progression. Worked out with Doug. Fooker pushed me pretty hard in the squats. They are indeed ATF squats. Fuken love atf squats. Did a lil extra work at the end some CG bench thaz all.

Cardio we raced for 12 minutes intensity level 10 after weights. I felt good this session having oats pre-workout. Ace.

Pain/Soreness:
Nope.

Sleep:
4am-8:30am(hours) Couldn't fall asleep at all...eager to see her.

Overall Comments:
I'm gonna have breakfast and then go have some fun. Oh I have to get up at 8:30am I made a deal. :D Had some fun today with her. We washed the car outside the house which was funny. Then I had brought my Scarface dvd over and we watched that. Fun stuff.

I will start having dry oats pre-workout. I wanna see what reaction my body has opposed to simple carbs which seem bloat me up somewhat. The pumps are great still. Some crazy veins in shoulder/chest regions.

Some quotes I wanna save...
"The only thing that never gets old is honesty
You'll probably be caught up fronting
The only thing you always try to be is hard
Because you're scared that someone might pull your card
The only thing that never gets played out
Is melody I'm hearing it calling me
It's plain to see because it's all laid out" - 311

"Girls used to diss me
Now they write letters 'cause they miss me" - Notorious B.I.G.

"Let tha Chubbsters Roam tha Earth, Fatten themselves up nicely, Once the inevitable Caos strikes tha Lands, We shall Harpoon them and Survive off of their meat and oils, use their skin for warmth, and their own teeth as tools to carve the meat." - Tha One CrumCake

Marcel
07-12-2002, 01:00 AM
Oh I forgot I finally ordered Leptigen so I can't wait to try that out! In Avant Labs I trust!

Marcel
07-12-2002, 09:39 PM
Date:July 13, 02

Stats:
Right outta bed@4:00pm!!! - 185 & 15%(inaccurate bodyfat)
To be honest I expected the usual water retention from eating all those carbs last night. The funny part is this is the leanest I have been in quite a while. The fat keeps coming off. IF I have any problems with the fat not wanting to come off I will have Leptigen in my arsenal.

Diet:

Supps:5:00pm - 1.6g vitex
#1@6:15pm - 5oz chicken + 1 can tuna + 1tbsp Flax + .6g ala+2gCal+1gC
Supps:7:40 - 20g fiber
#2@8:45 - 2 scoops whey + 1/2 oats + 1.2g ALA+1C+1E+10gcrea

Supps:-
#3@11:30 - pizza and ice cream! Hmmm...oh well 25g fiber + 2.1g ala before the splurge...did notice my temparature go through the roof and veins popping out everywhere...tomorrow I'll still be 185. Pulling off some Monstar stuff here. :p
Supps: -
#4@ : -

Supps:
#5@ -
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 3g C, 400iu E, 45g fiber, 1 multi-vit, NONE TODAY md6, 1.6g Vitex, .3g ALA, 0g L-tyrosine

Training & Cardio:
Day 2. Great session. Up to 215 in the Cybex bench. Sh*t I need to do BB bench to see how the poundages compare. I could care less really but still curious to see. 275 BB shrugs came easy too.

Cardio was 12 min 'race' just as fast as I could. Covered myself in sweat. Legs got tight too. phew!

Oh yea I almost forgot...when I went to wash my hands after working out I was flexing in the mirror(I actually use to do that sh*t in the weight room in between sets but realized how ridiculous and self-absorbed it looks...well that's what my ex-girlfriend said.) and I noticed some veins I had never seen in my arms. Veins are fuken ace imo. My arms looked very 'dry' and 'hard' too. Ace ace ace!

Pain/Soreness:
None really.

Sleep:
6 fuken am! - 4pm(10 hours) Won't even comment on it.

Overall Comments:
Damn, I love these lyrics...these are for her...
"So close no matter how far
couldn't be much more from the heart
forever trusting who we are
and nothing else matters

never opened myself this way
life is ours, we live it our way
all these words I don't just say
and nothing else matters

trust I seek and I find in you
every day for us something new
open mind for a different view
and nothing else matters" - Metallica

Good day overall I guess. Just recovering from the mayhem of yesterday. I'm pretty stressed the fuk out with some other aspects of my life right now. But lemme tell ya...when I grab my bag and drive to the gym...put Metallica on full blast...and start pumping...I'm in a totally different fuken place and i love it.

Marcel
07-12-2002, 09:40 PM
Date:July 14, 02

Stats:
Right outta bed@2:00pm - 188 & 15.5%(inaccurate bodyfat)
That's the most I have weighed in quite some time. Feel really full but some spillover. Sh*t. Time to get back to business and go at it real hard until next weekend.

Diet:

Supps:2:20pm - .8g vitex+2 md6
#1@2:50 - 2 cans Salmon + 1tbsp Flax+ .6gAla+1MV+1gC+2gCal
***Personal note READ WITH CAUTION***Well yesterdays feast is well outta my body...I've taken 5 solid dumps since I got up at 2pm to now which is 4pm. I sh*t you not. LMMFAO!
Supps:3:20 - 1md6
4:20 - 1md6
4:55 - 1md6
#2@5:30pm - 2 cans Salmon + 1tbsp Flax+ .3gAla+1gC+1gCal

Supps: 5:55pm - 1md6
#3@7:45pm - 2 scoops whey + 1tbsp Flax+ 4 fish caps+ .3Ala+1gC+.8g vitex+1gC+1E+1MV+2Md6+10g crea
Supps: -
#4@10:45pm - 7oz steak+ 1tbsp Flax + .3gALA+1C+1E

Supps:
#5@2:00am - 5oz steak+ 1tbsp Flax+ .3ala+.8g vitex+1C
Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons

Supps:
3g Calcium, 5g C, 800iu E, 30g fiber, 2 multi-vit, 8 md6, 2.4g Vitex, 2.1g ALA, 0g L-tyrosine

Training & Cardio:
Day 1. Here ya go Robboe....

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 230 Felt heavy a$$ ****. I will stay here until I can slow down the eccentric more.

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 235 Felt good will up it.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 115 will up it next session.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 140 will up it next session.

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : swiss ball - 25 (too light though) wil up it next session.

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80 stay need to have more control.

Cardio was...33 min Bike level16 30 sec sprint/ level8 90 sec slower pace...sh*t i luv it. Disturbed kept my legs pumping like crazy. Shout shout shout!

Pain/Soreness:
Delts.

Sleep:
4AM-2PM(10 hours) Solid. Woke up thinking about her again :redface:

Overall Comments:
Should be all work today. I play no games.

Marcel
07-13-2002, 05:18 AM
:alcoholic post...

I fuken love Metallica's black album. The other day while I was deciding what cd to take to the gym...I usually listen to Rap...I grabbed Metallica black album. Oh fuk what a great cd. I can't stop listening to it.

Also I like Disturbed it's pretty fuken crazy. I listened to it tonight at the party and it was tight.

The_Chicken_Daddy
07-13-2002, 05:22 AM
Yeah, TBA is ace.

You DL the purge and binge live **** version of fade to black and for whom the bell tolls.

Trés bien.

acé.

Marcel
07-13-2002, 05:25 AM
Chigs! wazzup man?

I will get that sh*t asap. I'll tell ya how I like it.

Gracias amigo.

Blood&Iron
07-13-2002, 07:21 AM
Originally posted by The_Chicken_Daddy
Yeah, TBA is ace.

You DL the purge and binge live **** version of fade to black and for whom the bell tolls.

Trés bien.

acé.
IMO The Black Album was the beginning of the end. It's not very Metallica-y. Quite soft. I've been listening to Puppets on the way to the gym the last couple weeks(After abstaining from Metallica for several years, cuz I think they're such sell-outs). 'Damage, Inc' and 'Battery' still kick my ass, though.

The_Chicken_Daddy
07-13-2002, 08:35 AM
Is it just the hardcore kidna thrash metal you're into?

They're not thrash metal, but there's a band called 'at the drive-in' and i swear, they are so fuckin' good it's not even laughable.

The album "relationship of command" is genius.

Are you familiar with them?

Celestial
07-13-2002, 09:59 AM
Originally posted by Marcel
:

Also I like Disturbed it's pretty fuken crazy. I listened to it tonight at the party and it was tight. I listened to them alllllll day yesterday and when I ran at the gym! :D They fuggin rock!

Marcel
07-13-2002, 06:29 PM
Chigs - Great songs. I just DL a while ago. I also got a couple of the at the drive in songs...good stuff. Oh and the song fade to black...ouch.

Blood - I'll have to get those earlier cd then. What else do you listen to before hittin the gym?

Celestial - uuuuuuaaaaaaaakakakak!!!uuuuuuaaaaaaaakakakak!!! uuuuugk uuugk!!! uuuuugk uuugk!!! (hey i tried! :D )

Thanks all.

Blood&Iron
07-14-2002, 12:28 AM
Originally posted by Marcel

Blood - I'll have to get those earlier cd then. What else do you listen to before hittin the gym?

Way more info than you wanted, and you'll probably hate most of this sh*t(Slayer will probalby just sound like noise to you)but hey you can download the stuff and see...

Album titles in bold. Everything else is songs I think are good pre-workout. Italics are the songs I cue if I really need a kick in the ass.

Metallica:
Kill 'em All
Hit the Lights
Phantom Lord
Metal Militia
Ride the Lightning
Fight Fire with Fire
Creeping Death
Master of Puppets
Battery
Damage, Inc.
...And Justice for All
Blackened
Dyer's Eve

Megadeth:
Rust in Peace
Holy Wars...The Punishment Due
Poison was the Cure
Tornado of Souls

Slayer
Reign in Blood
Angel of Death
Jesus Saves

Danzig
Danzig
Twist of Cain
Mother
Danzig II
Long Way Back from Hell
Serpent Jesus

Blood&Iron
07-14-2002, 12:58 AM
Originally posted by The_Chicken_Daddy
Is it just the hardcore kidna thrash metal you're into?

They're not thrash metal, but there's a band called 'at the drive-in' and i swear, they are so fuckin' good it's not even laughable.

The album "relationship of command" is genius.

Are you familiar with them?
Never heard of 'em.

I like all kinds of music, although I H-A-T-E nu-metal.

I'll give 'em a listen some time.

Marcel
07-14-2002, 03:02 AM
Blood - That's just what I wanted to hear. I appreciate it no worries. I will indeed DL the stuff and tell ya how I like it.

Keep checkin out my journal and feel free to voice your opinion.

The_Chicken_Daddy
07-14-2002, 07:24 AM
Marcel, i don;t wanna make this a freakin' music journal, so start posting some workouts lol. :)

Ok guys, as far as At the drive-in go, try and download the following:

"one-armed scissor"

"Quarantined"

"Cosmonaut"

"Invalid letter dept"

"arcarsenal"

"pattern against user"

"Sleepwalk capsules"

"Mannequinn republic"

"Enfilade"

"rolodex propaganda"

"non-zero possibility"

"catacombs"

er...well ok, that's the entire track list for the "relationship of command" album, but what can ya do - it's one of my top 5 albums of all time, so it's defintaley worth a bash.

Marcel
07-14-2002, 04:04 PM
Robboe - I don't mind. Post away. I enjoy listening to music. Hell most of the day there is music playing...at home...in the car...at the gym...in my journal...:D

Yea I will post my workouts and poundages. I mean I keep a training journal so I might as well post my workouts eh? Sounds good.

I DL "one arm scissor" and "invalid letter dept" ace ace ace.

Marcel
07-15-2002, 01:34 AM
Date:July 15, 02

Stats:
Right outta bed@ - 185.5 & 16.5 %(inaccurate bodyfat) Felt bloated as can be

Diet:

Supps:7:00am - .8g vitex+ 2md6
#1@9:30am - 2 cans Salmon + 1 tbsp Flax+ .3ala+1C+2gCal+1md6
Supps:10am - 1md6
10:50 - 20g fiber
#2@12:15 - 2 cans Salmon + 1tbsp Flax + 1md6+.3gAla+1gCal+1MV

Supps:12:50 - 1md6
#3@2:50pm - 2 scoops whey + 1tbsp flax +.3gAla+1C+1md6
Supps: -
#4@5:30pm - 2 scoops whey + 1tbsp flax + 4 fish caps +.3gAla+1C+10 g fiber+1E+.8g vitex+10g crea+2md6


Supps: -
#5@8:00pm - 2 scoops whey + 1tbsp flax + 4 fish caps +.3gAla+1C+1E
Supps: -
#6@10:00pm - 2 scoops whey + 1tbsp flax +.3gAla+1C

Supps: -
#7@1:00am - 2 scoops whey + 1tbsp flax+1C+1E+.8g vitex and time to sleep!
Supps:1:40 - 20g fiber now time to sleep!

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 7g C, 1200iu E, 50 g fiber, 2 multi-vit, 9 md6, 2.4 Vitex, 2.7g ALA

Training & Cardio:
Day 2. Let's do it! I'm seriously anticipating this training session. I'm very fuken pumped up and can't wait to step inside the gym. It will be 'one' of those days I can feel it.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 215 ... got all sets with ease. From this time I knew it was gonna be a great session. Up 5 for next.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 60 per arm ... got all these too. Up 2.5 next.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 130 ... heh wanted to slap on the 45's so I went 135 for 3 reps followed by another 3 reps NOT to failure. Felt good.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 285 ... Got these suckers with ease! Slapped 315 and got that 3 times.

This is where it got crazier...I was drenched in sweat, pumped up, and feeling great. Intensity was just through the fuken roof. My friend Doug wanted to do Flat BB bench...I said ok let's see what I can put up AFTER finishing up routine. Slapped 205 on there and it went up like no one's business. I got it 9 times I think. Not sure really maybe a couple more reps. Ummm..I still need to find the 'groove' for this exercise since I haven't done it in ages. Also need to find the best grip.

Now I know the 215 on the cybex is HARDER than the equivelent weight on Flat BB.

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : swiss ball - Skipped.

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80 - Skipped.

No cardio I was whiped.

Pain/Soreness:
Nope.

Sleep:
4am!-6:30am!(2:30 hours) muthaf...had to be somewhere early.

Overall Comments:
Feel fine. Hopefully sun will come out so I can get some damn sun.

While I was driving this morning I thought of something...when I get down to 170ish I will be pretty damned ripped. Now after this is done I will add 2 pounds of LBM per month for 12 months and that will put me at a lean 194ish. How am I so confident I can gain 2 LBM a month? I know my body and I know it can do it. I could probably gain more then that per month but I don't want to risk getting rid of abs. Who knows perhaps I will gain more. At 195ish ripped I can compete and will.

"Well fear this,
Cause I'm breakin' through the walls of your nightmare
Wake up time to die
The way I'm livin' there is no compromising it
Better get ready for
Another suprise and it may leave a mark
Beacause I'm coming fast
Plantin' thoughts in your mind
And droppin' plates on your ass!" - Disturbed

Marcel
07-15-2002, 01:34 AM
Date:July 16, 02

Stats:
Right outta bed@1:00pm - 182 & 17 %(inaccurate bodyfat)
Okay now I now that when I don't have carbs for a few days the bodyfat readings will be thrown off greatly because of lack of water my body is holding. Mind you I drink 2.5 gallons plus everyday.

Diet:

Supps:1:00pm - .8g vitex
#1@1:20 - 2 scoops whey + 1tbsp flax+ 1C+2gCal+1gL-tyrosine+.3g ala
Supps: -
#2@4:30 - 2 scoops whey + 1tbsp flax+1C+1gCal

Supps:-
#3@6:45 - 2 scoops whey + 1tbsp flax+ 4 fish caps +.8gvitex+2g L-tyrosine
Supps:6 - 20g fiber
#4@10:30 : - 2 scoops whey + 1tbsp flax+1C+1E+.3g ala+1mv

Supps: -
#5@ - 7oz steak + 5 fish caps +1C+.3g Ala
Supps: -
#6@ -

Supps: -
#7@ -
Supps: -
#8@ -
Supps: -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 5g C, 800iu E, 20g fiber, 1 multi-vit, NONE TODAY md6, 1.6g Vitex, .9g ALA, 3g L-tyrosine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 230 ... got them good! I thought I was gonna be crushed on the last set. Damn was I working. Would like to slow down the eccentric portion more. Will stay.

CG Pulldown - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets 4 sec eccentric - explosive co-centric: 170 ... Fuk I luv these. Awesome sets here. Blasted the sh*t outta my back. Will stay at this weight for next session.

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 245 ... got them too. Will stay to try to go a lil lower.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 120 ... Sh*t! I got the first set but not the second! So I will stay at this or I might switch to CG bench.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 145 ... a joke. Will up them 5.

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : swiss ball - skipped. Abs were fried.

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80 ... got them. Will stay at this weight.


Pain/Soreness:
Nah.

Sleep:
3am-1pm(10 hours) Awesome.

Overall Comments:
Feeling good. Gonna go get some sun eat some meals then go train then go out and have some fun. AND THEN!

The_Chicken_Daddy
07-15-2002, 10:28 AM
I don't understand how you set your diet out?

Also, what is your split?

Marcel
07-15-2002, 10:46 AM
The diet...
As many 40-50 gram protein meals as I can eat + 11-16 g fat with those meals.

I've been playing with my carbs lately. I was doing half a recovery formula drink from protein factory right before working out(I would drink the drink in my car)(33g Carbs+14g Protein) and then 1/2 again right after working out.

Well I stopped that because the pumps were just fooken awesome but I felt like I my body wasn't in 'fat burning' mode. Do you know the feeling of which I speak of? Sometimes you feel like your just burning fat all day.

So I started having oats pre-workout only to see how that would go and it went better then the recovery formula. I felt about the same but not that bloated like with the recovery drink.

Well I was reading my lil' NHE book the other day cuz I couldn't sleep and decided to go 1 week w/o carbs to see get in the 'fat burning mode' once again. After this week I'm not sure what I'm gonna do....

A.) Just go with the NHE basically BUT make some adjustments to give me better results.
B.) Have my pre-workout oats and not carb-load...the party once a week will take care of that. :D

Regarding the training....Here is the link to a program designed by Dante Battista.
Training program designed by Dante (http://forum.bodybuilding.com/showthread.php?s=&threadid=14342&highlight=chisled)

I'm glad you are interested in my training and journal Robboe. I would appreciate your comments and suggestions amigo. Latz.

Marcel
07-15-2002, 04:22 PM
I want to get a Black Mustang Cobra. I will get it damnit! I saw one at the gym the other day and it looked like a fuken batmobile. I will get one this year...I guarantee it.

Marcel
07-15-2002, 04:24 PM
I like this...

Franco
07-16-2002, 12:58 AM
Damn nice car!!!

Marcel
07-16-2002, 01:03 AM
Yea BUT it's not mine yet! It will be though soon enough!

rookiebldr
07-16-2002, 06:05 AM
:thumbup: on the car, even though I'm not a fan of NA cars, that one looks ace.

MonStar
07-16-2002, 09:46 AM
Yeah man black Mustangs are the f*cking hot sh*t. My friend has a black 1999 Jack Roush Edition Mustang. F*cking hot as hell.

Marcel
07-16-2002, 02:25 PM
:thumbup:

Marcel
07-17-2002, 12:25 AM
Date:July 17, 02

Stats:
Right outta bed@ - 181 & 17%(inaccurate bodyfat)
Bullsh*t bodyfat reading as usual. I could step on stage with Jay Cutler and Chris Cormier and put them to shame! ;)

Diet:

Supps:12:15 - .8g vitex
#1@12:30 - 2 scoops whey+ 1 tbsp flax+2g cal+1C+1E+2g L-tyrosine+1mv+.3g ala
Supps: -
#2@2:00pm - 2 scoops whey+ 1 tbsp flax+1g cal+1C+1mv

Supps:-
#3@5:45pm - 2 scoops whey+ 1 tbsp flax+1c
Supps: -
#4@7:30 - 8oz steak + 5 fish caps +.6g ala+.8g vitex+ 1C+1E

Supps:
#5@10:00 - 2 cups uncooked oats + 2 scoops whey + 3 granola bars + 2.1g ala+1C+1E+20g fiber
Supps:12:00 - 20g fiber
#6@1:00am - some Mexican rice + 4 tortillas+ .6g ala (I walked out to the kitchen and found this so had this instead. heh. Tomorrow I will be 185 though from water bloat. Oh well.)

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 5g C, 1200iu E, 20g fiber, 2 multi-vit, NONE TODAY md6, 2.4g Vitex, 3.6g ALA, 2 g L-tyrosine

Training & Cardio:
Day 2. Sh*t. This workout sucked. I didn't realize it until...I went to OH press and my shoulders felt tired as f*k. Oh sh*t I was swimming all day and running around. Damn and no carbs for 4 days! Carb-load right after this workout! Pissed off.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 220 ... didnt get. will stay.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 62.5 per arm ... nope. stay.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 135 ... no. stay.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 295 ... Finally this b*tches went up. yes will do 315.


Pain/Soreness:
Nope.

Sleep:
4-12(8 hours)

Overall Comments:
Beach. Going with some HOT as can be chicks. Don't bother wishing me luck I won't need it. ;)

Ok I'm back. Oh did I meet the most awesome girl today. We had a fun time and the beach was tight. We were all chillin laying down and then I said who wants to go in? Well she said she wanted to right away and we ran down jumped into the ocean. The vibes were there. :D Umm...I made her a necklace out of seaweed and she made one for me. She's crazy hot. I'm fuken happy. Made me forget all about the other girl that's driving me crazy. We'll see what happens.

I will carb-load this Sunday with pre and post workout carbs. Ace. I think tomorrow I will be 184. We'll see.

Marcel
07-17-2002, 12:26 AM
Date:July 18, 02

Stats:
Right outta bed@ - 184 & 16.5%(inaccurate bodyfat)
Obviously from the carbs last night. Umm..my abs are the only thing that seems to be retaining water. My chest some too. Not bad at all...half way through the day I felt the fat burning which I have spoken of before. Good.

Diet:

Supps: - 1.2g vitex
#1@ - 2 scoops whey + 1 tbsp Flax + 3 fish caps(1C,1E,2g Cal)
Supps: -
#2@ - 2 scoops whey + 1 tbsp Flax(1C,1mv,1gCal)

Supps:-
#3@ - 8oz steak + 7 fish caps (1c,1mv,1e,.8g vitex)

Supps: - (10g crea+.6g ala)
#4@ - 2 scoops whey + 1 tbsp Flax (1C,1E)

Supps:
#5@ - 7oz steak + 1 tbsp flax (1C)

Supps:
#6@ -

Supps:
#7@ -
Supps:
#8@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 5g C, 1200iu E, g fiber, 2 multi-vit, NONE TODAY md6, 2g Vitex, .6g ALA, 0g L-tyrosine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 230 ... Got them. B*tches are going up 5 next session.

CG T-Bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets 4 sec eccentric - explosive co-centric: 145 ... Got them. Will move up 5.

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 245 ... I put 235 on there on accident. So will stay.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 120 ... Got them. Will stay one more session.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 150 ... Got it. Up 5.

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : swiss ball - nope.

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80 ... got it. Will stay.


Pain/Soreness:
Delts are fried!

Sleep:
3-1(10 hours) Nice.

Overall Comments:
No carbs until Sunday pre- and -post workout. Thaz all.

"but I'll take my time anywhere
free to speak my mind anywhere
and I'll redefine anywhere
anywhere I may roam
where I lay my head is home!" - Metallica

"I've been traveling all over this world/yea Oh yea!/I've never seen no black roses in no other garden/so you see/something special is in my garden/Garden/black black roses in my garden/black black roses in my garden/to take care of it you gotta water it/to take care of it you gotta water it." - Barrington Levy

Fuk I luv this diet. My father was working out today and I went over there to talk to him for a while. There is a huge mirror so I took off my shirt and did some flexing. My father was really impressed and I told him I was cutting and told him all about my diet and all. Fun stuff. My abs are looking better daily...except in the morning after carbs. My arms are looking wicked at all time now. My chest looks fuller too. Legs are looking ace and so is my back. Need to keep it up.

heathj
07-17-2002, 01:26 AM
My sister's boyfriend is gonna get an '03 Cobra. 390 horsepower!!

Marcel
07-17-2002, 01:16 PM
Heath - you better take it for a spin then!!!

heathj
07-17-2002, 01:55 PM
He said "The hell if I'm letting you drive it" :D

I want to break it in for him...but noooo.

Marcel
07-17-2002, 01:58 PM
lmao. At least ya tried. :D

Franco
07-17-2002, 02:10 PM
Originally posted by Marcel
Well I was reading my lil' NHE book the other day cuz I couldn't sleep and decided to go 1 week w/o carbs to see get in the 'fat burning mode' once again. After this week I'm not sure what I'm gonna do....


The general consensus that I've picked up from individuals that are consistently training and dieting is that the full 7 days is unnecessary on the metabolic shift.

Marcel
07-17-2002, 02:19 PM
Originally posted by FAngel


The general consensus that I've picked up from individuals that are consistently training and dieting is that the full 7 days is unnecessary on the metabolic shift.

I was thinking the same thing to be honest, Fran. I mean my glycogen stores should be completely depleted by...well...now. I haven't had any carbs since Sunday. So I'm already 4 days into it.

Here's the catch though...my last workouts have been awesome. I have progressed and I feel great. The pumps are still there too. I still manage to do cardio afterwards (intervals) and I don't feel tired or sluggish at all during the day.

By the way who else do you know who uses NHE?

Thanks for the heads up partnuh.

Blood&Iron
07-17-2002, 02:26 PM
Personally, I go into ketosis within 1-2 days after ceasing carb consumption.

Marcel
07-17-2002, 02:34 PM
Originally posted by Blood&Iron
Personally, I go into ketosis within 1-2 days after ceasing carb consumption.

I would too but my protein intake is pretty high. I probably will drop into it in 2 more days. I'll check tonight though just for sh*ts and giggles.

BTW...I have been living off Whey, Steak, Flax and fish oil. Yum! Seriously. :D

Marcel
07-17-2002, 07:29 PM
By the way sand is fun. The ocean even more.

MonStar
07-18-2002, 12:12 AM
Good luck with the diet Marcel. :D:D

Marcel
07-18-2002, 12:57 AM
Thanks Mike.

Just to re-cap I will eat as many 40-50 gram protein meals with 13-17g fat in a day as I can. Which will be 5-7 meals.

On Wednesday and Sunday I will carb-load with oats. Pre-workout and post-workout. 2 big meals. With a scoop of whey or 2. Preferably in the morning first thing.

Once I get down to the nitty gritty I will count all cals. Not yet.

Peace. :cool:

Marcel
07-19-2002, 12:18 AM
Date:July 19, 02

Stats:
Right outta bed@ - 181.5 & 16%(inaccurate bodyfat)
2.5 down since yesterday(read water retantion.) Good. Hope to hit 180 on sunday morning.

Diet:

Supps: 1.2g vitex
#1@ - 8oz steak + 1tbsp Flax(3g cal,.5c,1e,1mv,3g l-tyrosine)
Supps: -
#2@ - 1 double cheeseburger minus one bun (figured I could use up the few carbs up in the bun) Was at the beach.

Supps:-
#3@ - 2 scoops whey + 1tbsp flax + 4 fish caps(1c)
Supps: -
#4@ - 2 scoops whey + 1tbsp flax

Supps: 20g fiber
#5@ - 2 scoops whey + 2oz cheese(.5C+1E+1mv+.8g vitex)
Time to train!
#6@ - 1 scoop whey+ 1tsp flax(2 tbsp cofee+.5C+1E+.6gAla+.8gVitex)
Time to train!
Supps:
#7@ - 2 scoops whey + 1tbsp flax(1C+1E)
Supps:
#8 - 2 cans tuna + 1tbsp mayo (1C)

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons (good)

Supps:
3g Calcium, 4g C, 1200iu E, 20g fiber, 2 multi-vit, NONE TODAY md6, 2g Vitex, .6g ALA, 3g L-tyrosine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive concentric : 220 ... s.o.b.! These were fuken great sets! I pretty much hit failure on the last set 4th rep. I will move these b*tches up anyway 5.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 62.5 per arm ... Got em. Rom I suposse could go down a lil further. Will stay to go down a lil bit lower.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 130 ... B*tches went up too. Good. Will put the 45's on for next time. up 5.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive concentric : 315 ... Nice. Got em. Will up 5. More human than human!!! lol. ok.

Sh*t I knew I forgot to post something...cardio damnit. Elliptical machine 14 min(2min wu - 10min 15sec sprint 15 sec recovery - 2 min cd) levels 17/8 sweet.

Pain/Soreness:
not really. Calves a lil.

Sleep:
4am-11:30am(7.5 hours) Woke up by phone...time to hit the beach!

Overall Comments:
Went to the beach today again. Again with Tina. Wow I had a great time. I have the best tan too. I luv my life. That is all. I also luv Tool. Happy mofo I am. :D

Marcel
07-19-2002, 12:24 AM
Date:July 20, 02

Stats:
Right outta bed@ - Was in a rush to get out the door.(inaccurate bodyfat)


Diet:

Supps: -
#1@ - 3 small chicken pieces + 1 small serving rice @ pollo loco
Supps: -
#2@ - 2 scoops whey + 1tbsp flax + 3 fish caps

Supps:-
#3@ - I won't go into what was eaten after this. Enough said.

Supps: -
#4@ -

Supps:
#5@ -

Supps:
#6@ -

Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
2g Calcium, 1g C, 400iu E, g fiber, multi-vit, NONE TODAY md6, 1.2g Vitex, g ALA, g L-tyrosine

Training & Cardio:
Day 1. NO training today.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive concentric : 235 ...

CG Pulldown - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets 4 sec eccentric - explosive concentric: 170 ...

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive concentric : 245 ...

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 120 ...

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive concentric : 155 ...

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive concentric : swiss ball -

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive concentric : 80 ...


Pain/Soreness:
None really.

Sleep:
6am-11am(5 hours) Definetly not enough! I didn't know I had to be somewhere this morning therefore didn't go to sleep until really early this morning. Damn.

Overall Comments:
Started the day off messed up already. Time to save the rest of it eh. :cool:

Didn't save the rest of the day as I had planned. Had a bit too much fun. Oh well it's over now and I had a fuken great time. Time to get back to business.

The_Chicken_Daddy
07-19-2002, 04:53 AM
Why so adamant NOT to go to failure?

BTW, as far as the NHE metabolic shift goes, I personally only think it's necessary (and made by Rob) for the 'average' person who's current diet consists of a lot of carbs and sugary intake, thus, their glycogen stores are constantly either full or near enough. The metabolic shift basically makes them feel like **** for a couple of days, as opposed to (potentially) a couple of weeks without it (carb cravings and such).

Now, i do an NHE modification, but i didn;t do the metabolic shift cause i've been controlling my carb intake for the past year or so, thus, my glycogen stores are rarelyanywhere near saturation point (unless i've had some sort of cheat binge or so). I think if your diet is startegically manipulated around a higher carb in take throughout the day, then the metabolic shift would prolly be a good idea. Sure, you'll lose strength (almost guaranteed) but for some reason, me and a few others i know, notice good strength gains and training 'intensities' (not the real meaning of this word of course) once we're depleted a bit and training on low carbs, so you'll possibly notice your strength back up to normal after a few weeks and then you may start to go even further in strength than you were before.

Blood&Iron
07-19-2002, 09:12 AM
Originally posted by The_Chicken_Daddy
Why so adamant NOT to go to failure?

Cuz he's smart?
:evillaugh

BTW Marcel, I hate to correct cuz when I see someone else do it I think he is a prick, but the positive stroke of an exercise is the 'concentric' portion.

Marcel
07-19-2002, 06:59 PM
Originally posted by The_Chicken_Daddy
Why so adamant NOT to go to failure?

BTW, as far as the NHE metabolic shift goes, I personally only think it's necessary (and made by Rob) for the 'average' person who's current diet consists of a lot of carbs and sugary intake, thus, their glycogen stores are constantly either full or near enough. The metabolic shift basically makes them feel like **** for a couple of days, as opposed to (potentially) a couple of weeks without it (carb cravings and such).

Now, i do an NHE modification, but i didn;t do the metabolic shift cause i've been controlling my carb intake for the past year or so, thus, my glycogen stores are rarelyanywhere near saturation point (unless i've had some sort of cheat binge or so). I think if your diet is startegically manipulated around a higher carb in take throughout the day, then the metabolic shift would prolly be a good idea. Sure, you'll lose strength (almost guaranteed) but for some reason, me and a few others i know, notice good strength gains and training 'intensities' (not the real meaning of this word of course) once we're depleted a bit and training on low carbs, so you'll possibly notice your strength back up to normal after a few weeks and then you may start to go even further in strength than you were before.

1. Why not failure? Like Blood said because I'm smart :D . Check out this link it will explain the routine nicely and quickly .Link to the routine (http://forum.bodybuilding.com/showthread.php?s=&threadid=14342&highlight=chisled) As I have said before it is a routine desgined by Dante.

2. Yea I figured that out on the 4th day after my 4th straight workout. I progressed but not like I do normally. I will carb-load pre and post workout every Wednesday and Sunday.

3.Yes Robboe I to have noticed that intesity of which you speak about. Good stuff. :D

Marcel
07-19-2002, 07:02 PM
Originally posted by Blood&Iron

Cuz he's smart?
:evillaugh

BTW Marcel, I hate to correct cuz when I see someone else do it I think he is a prick, but the positive stroke of an exercise is the 'concentric' portion.

Yes, yes I am. ;)

Say what? ;)

lmao.

The_Chicken_Daddy
07-20-2002, 02:34 AM
How long have you been using that routine and how is it fairing for you thus far?

Marcel
07-20-2002, 03:06 AM
Originally posted by The_Chicken_Daddy
How long have you been using that routine and how is it fairing for you thus far?

Gimme a sec Robboe.

*Arnold voice* I'll be baack.

Marcel
07-20-2002, 03:38 AM
June 20, 2002(1st session of 'day1')

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 185

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 185

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 70

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 90

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 25

Sides - 1 set of 4 reps 4 sec eccentric - explosive co-centric : 55

I weighed 188 lbs this day.


July 18, 2002 (13th session of 'day1')

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive co-centric : 230

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive co-centric : 235

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 120

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 145

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 55

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive co-centric : 80

I weighed 184 lbs this day.

I do a CG t-bar or a V-bar pulldown too in these days.

Marcel
07-20-2002, 03:41 AM
June 22, 2002(1st session of Day 2 routine)

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 190

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 50 per arm

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 105

DB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 105 db each

I weighed 184.5 lbs this day.



July 19, 2002 (14th session of Day2 Routine)

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive co-centric : 220

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 62.5 per arm

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive co-centric : 130

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive co-centric : 315

I weighed 181.5 lbs this day.

Marcel
07-20-2002, 03:56 AM
Ok, my results from this routine have been great. My strength has shot up greatly in a short amount of time. I attribute this to my body being able to handle more then the 'average' trainee. Perhaps I was 'undertraining'. More human than human... :D

My diet has varied...I was doing pre-and-post workout carbs but have stopped that. Now I'm doing a NHE type of aproach but like I have mentioned pre-post workout carb loads on wednesday and sunday.

I'm noticebly leaner and also vascularity is great. I plan on 'cutting' until September 1st. Perhaps I will reach my goal before then and will be able to take in more food thus improve performance in the gym.

Also I have partied, have a crazy schedule, don't go to sleep until 2 or later in the morning hours. It's summer and I like to party.

Once again I would like to thank Dante Battista for providing such a great routine which happens to work out great for Me.

MonStar
07-20-2002, 11:11 PM
Haha I know what youre saying about functioning on very little sleep.

Well, kind of, somehow I squatted 435 for 6.5 on only 2 hours sleep today... :eek::eek:

Marcel
07-21-2002, 12:00 AM
Damn Mike that's a fuken awesome squat. 400+ fuken pounds. Sweet.

I *might* hit the gym up tonight not sure yet. Really feel like sh*t today with the lack of sleep. Pissed off.

MonStar
07-21-2002, 08:21 AM
Yeah I know what youre saying Marcel thats exactly what I thought yesterday. I could barely drive I was so drowsy and all that. Then I took my 5cc of Liquid Clenbutrx (VPX Sports) and I was just f*cking amped like crazy.

Yo man GREAT tip from B&I that I tried - sip on 32 oz. of Gatorade with 5g creatine and 5g glutamine + 1/2 tsp. salt while you workout!!

That combo for me truly works wonders!! Less fatigue etc. Incredible pumps with the sodium.

Marcel
07-21-2002, 07:08 PM
Originally posted by MonStar
Yeah I know what youre saying Marcel thats exactly what I thought yesterday. I could barely drive I was so drowsy and all that. Then I took my 5cc of Liquid Clenbutrx (VPX Sports) and I was just f*cking amped like crazy.

Yo man GREAT tip from B&I that I tried - sip on 32 oz. of Gatorade with 5g creatine and 5g glutamine + 1/2 tsp. salt while you workout!!

That combo for me truly works wonders!! Less fatigue etc. Incredible pumps with the sodium.

Hahaha. Sounds good Mike.

Yea, I've tried simple carbs during my workout and I did get a better pump. I didn't like the bloated feeling from it though. Perhaps it was just the protein factory formula or something I dunno. Oh well thanks for the suggestion anyways. :cool:

Marcel
07-21-2002, 07:15 PM
Date:July 21, 02

Stats:
Right outta bed@ - 186 & 15%

I would like to thank my body for getting rid of the impurities I fed it yesterday. I feel lean as a mutherfuker. No visible fat gain. Leaner than I have been before at this weight. Great.

Diet:

Supps: -
#1@ - 2 scoops whey + 1tbsp Flax + 3 fish caps(.5gC+1E+1mv+3gCal)
Supps: -
#2@ - Diet went to Hell once again. fuk.

Supps:-
#3@ -

Supps: -
#4@ -

Supps:
#5@ -

Supps:
#6@ -

Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
3g Calcium, g C, 400iu E, g fiber, 1multi-vit, NONE TODAY md6, g ALA, g L-tyrosine

Training & Cardio:
Day 1. (14th session)

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF 4 sec eccentric - explosive concentric : 235 ... much more pleased with the descent. I will stay at this weight one more session.

CG Pulldown - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets 4 sec eccentric - explosive concentric: 170 ... Good. pretty much hit failure on my last rep though of the last set. Will keep this weight. I can only up these by 10 pounds so I definetly need to stay.

SLDead-to-knee - 1 set of 4 reps NOT TO failure 4 sec eccentric- explosive concentric : 245 ... Got it. Not too pleased with form.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 125 ... Sh*t were these hard. Stopped at rep 3 on the last set so not to hit failure. Damn.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets 4 sec eccentric-explosive concentric : 155 ... Got them. will up 5.

Ab - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive concentric : machine - 80 ... will up these 5.

Sides - 1 set of 4 reps NOT TO failure 4 sec eccentric - explosive concentric : 80 ... got them. will up 5.


Pain/Soreness:
None really.

Sleep:
???-5:30pm (I dunno hours) I woke up looked at alarm clock and said wtf.

Overall Comments:
Happy there isn't any damage done and can't wait to hit the gym up.

Marcel
07-21-2002, 07:19 PM
Date:July 22, 02

Stats:
Right outta bed@ - 187.5 & 15.5%(inaccurate bodyfat)

Diet:

Supps:
#1@ - 2 scoops whey + 1tbsp flax + 4 fish caps(.5gC+1E+1mv+3gCal)
Supps: - 20g fiber
#2@ - 8oz steak + 7 fish caps(.5gC)

Supps:-
#3@ - 2 scoops whey + 1tbsp flax(1C+1E+1mv)
Supps: -
#4@ - 2 scoops whey + 1 tbsp flax(1C+1e+1mv+1gcal)

Supps: 2md6
#5@ - 2 scoops whey + 1tbsp flax + 4 fish caps(1C+1E)

#6@ - 1 can tuna + 1 scoop whey + 1tbsp flax(.5gC)
Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
4g Calcium, 4g C, 1200iu E, 20g fiber, 3 multi-vit, 4 md6, 0g ALA,0 g L-tyrosine

Training & Cardio:
Day 2.(15th session)

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) 4 sec eccentric - explosive concentric : 225 ... got it. Will up 5 pounds.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 62.5 per arm ... got it. once again not too pleased with rom so will stay.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric- explosive concentric : 135 ... Didn't get them up. Damn. Will stay. Stopped at 3 reps on 2nd set.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets 4 sec eccentric-explosive concentric : 315 ... Got these b*tches up. I was observing my rom and I'm sacrificing it somewhat to get 3 plates per side. Will stay.

Cardio - Elliptical - 14 min ... 10 min 15/15 sec sprints/jog level 17/9 very intense. Legs were so pumped after this I could barely walk. damn.

This workout was so fuken intense. I had great mind to muscle connection going on throughout the whole session. I was zoned in.


Pain/Soreness:
Back somewhat.

Sleep:
5am-4pm(11 hours) great.

Overall Comments:
I woke up lean today once again. I have more ab visibility than ever before.

My muscles were very full due to indulging in too many carbs the last couple of days. Not much damage done in terms of fat gain. I NEED to find the max amount of carbs I can take in on carb load days so I can maximize fat loss and strength gains. I will try my hardest to find this medium.

It's 2:30am and I'm sweating buckets.

Marcel
07-23-2002, 03:29 AM
Date:July 23, 02

Stats:
Right outta bed@ - 183.5 & 17%(very inaccurate bodyfat)
Judging by the mirror. I look ace.

Diet:

Supps: - 1md6
#1@ - 2 scoops whey + 1tbsp flax + 4 fish caps(.5gC+1E+2gCal+1mv)
Supps: - 1md6
#2@ - 2 scoops whey + 1tbsp flax + 4 fish caps

Supps:-
#3@ - 2 scoops whey + 1tbsp flax + 4 fish caps

Supps: -
#4@ - 2 cans tuna + 1tbsp flax + 4 fish caps

Supps:
#5@ - 2 scoops whey + 1tbsp flax

Supps:
#6@ - 1 scoop whey + 1 can tuna + 10 fish caps

Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons

Supps:
3g Calcium, g C, 1200iu E, g fiber, 3 multi-vit, 10 md6, 0g ALA, 0g L-tyrosine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 235 ... Ouch were these fukers heavy. I felt like I was drowning. Damn. Will stay at this weight.

CG Pulldown - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 170 ... I moved the seat down some so I could get a better stretch at the top. Made these fukers harder. Damn do these tear up my back.

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 245 ... easy. will up 5.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 125 ... got them. Will probably change exercise because I'm bored with this one.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... got it. Like these. Kill my calves. Will stay.

Ab - 1 set of 4 reps NOT TO failure : machine - 85 ... got it. up 5.

Sides - 1 set of 4 reps NOT TO failure : 85 ... got it. stay.

Cardio ... 14min - 10min 15/15 elliptical 17/9 levels great stuff.


Pain/Soreness:
None.

Sleep:
7am-2pm(7 hours) Not bad.

Overall Comments:
Sweet. Good day I must say.

Marcel
07-23-2002, 03:32 AM
Date:July 24, 02

Stats:
Right outta bed@ - 181 & 16.5%(very inaccurate bodyfat)
Superb definition this morning.

Diet:

Supps:
#1@ - 1st carb-load meal - 1 cup(uncooked) Oatmeal + 2 cups kashi cereal + 1/2 box sugar free jello + 2 scoops whey + 2 cups frozen fat free yogurt
Supps: -
#2@ - 2nd carb-load meal - 2 scoops whey + cereal

Supps:-
#3@ -
Supps: -
#4@ -

Supps:
#5@ -

#6@ -
Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
3g Calcium, g C, 400iu E, g fiber, 1 multi-vit, md6, g ALA, g L-tyrosine

Training & Cardio:
Day 2. Won't happen today.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ...

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 62.5 per arm ...

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 135 ...

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ...

Cardio -


Pain/Soreness:


Sleep:
7ish-2pm(7 hours) Hvae to go to bed early tonight. Have to wake up at 5 fuken am!

Overall Comments:
Alright carb-up day. Well I tried making a recipe I found on another site. I won't mention it because it tastes nasty. Well I made oatmeal, added kashi cereal, plus sugar free jello and a couple scoops whey. Tastes and looks like barf. No kiddin.

Next time I'm gonna make a pizza with fat-free cheese instead. I've made those before and they taste almost as good as a 'real' pizza. Of course my pizza will be good for a carb-up opposed to a high carb high fat commercial pizza.

Son of a b*tch I'm sick. I haven't been hungry at all today. I took a nap and woke up sweating all over the place. All I have gotten in are my 2 carb-load meals. Damn. Workout won't happen today.

Fuken pissed off.

Marcel
07-23-2002, 08:29 PM
*walks in wired as fuk...sits down to read testosterone magazine...throws the fuker in the fire...walks out*

Blood&Iron
07-23-2002, 08:31 PM
Originally posted by Marcel
*walks in wired as fuk...sits down to read testosterone magazine...throws the fuker in the fire...walks out*
LMAO!

Where will this sardine throwing and magazine burning end??? Maybe PowermanDL would like to join in your rampage...

Marcel
07-23-2002, 08:51 PM
We'd turn the fuken place upside down.
:evillaugh

Marcel
07-24-2002, 10:59 PM
I'm sick.:mad:

Franco
07-25-2002, 01:02 AM
That sucks man, hope you feel better soon:)

Marcel
07-26-2002, 02:25 AM
Ah, why thank you Fran. :cool:

Marcel
07-26-2002, 02:34 AM
Date:July 25, 02

Stats:
Right outta bed@ - ??? & ???%(very inaccurate bodyfat)


Diet:

Supps:
#1@ - Not enough food all day + the food I ate was crap.
Supps: -
#2@ -

Supps:-
#3@ -
Supps: -
#4@ -

Supps:
#5@ -

#6@ -
Supps:
#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, g C, 400iu E, g fiber, 1 multi-vit, md6, g ALA, g L-tyrosine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ... the first set felt heavy as fuk. Well the second set I squeezed out 2. Fuk. I jumped up in weight to fast. For my last 2 sets I dropped it back down to 225. Will stay at 230 but won't hit failure.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 62.5 per arm ... I dunno what happened. Out of nowhere I got zoned the fuk in and these went up fairly easy. Will up 2.5

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 135 ... By now I was so zoned in I knew I would get these easily. I did. Up 5 next.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ... Btter rom. Will stay. Threw in 2 supersets of side laterals.

Cardio - Ah. 33 min. Elliptical. 30/90 sprints. Sh*t I felt like stopping. I was drowning in my own sweat and didn't have a towel. Finished it out like a mofo who wants to be fukenshredded. Proud.


Pain/Soreness:
Fuk pain.

Sleep:
3ish-5am(2 hours) wtf.

Overall Comments:
Great day. I'm tired and wanna take a shower so that's enough for now.

Marcel
07-26-2002, 02:40 AM
Date:July 26, 02

Stats:
Right outta bed@ - ??? & ??? %(very inaccurate bodyfat)

Diet:

#1@ - 2 scoops whey + 10 fish caps(.5C+1E+2gCal+10g fiber)
Supps: -
#2@ - 2 scoops whey + 1tbsp flax + 4 fish caps(1C+1gCal)
Supps:-

#3@ - 2 scoops whey + 1tbsp flax(1E+2mv+.5C)
Supps: - 20g fiber
#4@ - 1.5 cans salmon + 14 fish caps(.5C+1E+1gCal)
Supps: 20g fiber + 2md6

#5@ - 2 scoops whey + 14 fish caps(.5C+1mv)
Supps: 2md6
#6@(pre-workout) small meal - 1 can salmon + 1oz cheese + 5 fish caps(1c+1mv)
Supps: 3md6

#7@ - 1.5 cans salmon + 2oz cheese(20g fiber+1C+1E)
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons

Supps:
4g Calcium, 5g C, 1600iu E, 50g fiber, 4 multi-vit, 7 md6, 0g ALA, 0g L-tyrosine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 235 ... Wow. These were awesome today. Moving up 5.

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 145 ... Went with T-bar. Got them. Will stay 1 more session at this weight.

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 250 ... Easy. My hams are getting strong. Prolly all the sprinting.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 125 ... Tried some different tricep exercises out today. Not pleased with any of the ones I tried. hmmm...still gotta decide on one.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... Got it. I superset it with standing calf raises for 3 sets. Solid.

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ... Tried something new out here too. Decline crunch with plate on chest. Done that before but I went down, found the spot where abs are doing all the work, held that position for 5 sec and then slowly went up for contraction. That was one rep. Did 2 sets of 5.

Sides - 1 set of 4 reps NOT TO failure : 85 ... moving up to 90's.

Cardio ... 14 min - 10min sprints 15/15 levels 17/9. Drowned in sweat.

I went to the gym really late today. Think it was 1 am when I got there. The place was fuken empty. Absolutely loved it. It was like I was in another world while training. Totally focused in with music playing loud as fuk. I busted out my wifebeater(i know i know stfu) too. Fuken veins poppin out like crazy all over the place. I added some sumo deads, tried out some tricep exercises, and some one arm-deadlifts. I did more work then the routine demands but I was really up for it. I like working out at night better. Hopefully I can keep doing this.


Pain/Soreness:
None.

Sleep:
3am-6am(3 hours) Had to get up early once again! Sh*t.

Overall Comments:
Surprisingly I feel fine with such little sleep. I will take a nap though before I hit the gym. I have a party to go to tonight and tomorrow night too. Hopefully I won't do anything to crazy. :D

Well what do you know? Did I end up going to the party tonight? nope. What will I be doing while a bunch of my friends are getting f*ked up? At the gym squatting 200 pounds. It's all good though. Tomorrow night will be a blast.

I saw the music video to Dirty Vegas - days go by. My God have I become a little b*tch. I liked the song and then I saw the video and can't stop listening to it. Why? Cuz I haven't talked to this one girl in a while...I miss her. Note to self *whiny bitch*lmao.

On a good note...Tina came over today. Damn is she hot. Tomorrow we are gonna do something. She lives kinda far so I don't get to see her much. She's fuken awesome. She makes me smile. Enough sharing.

Time to go pump some fuken iron! hooody hooo!!! :D

MonStar
07-26-2002, 09:07 AM
Goals: September 1, 2002 - 172 w/ 6%
September 1, 2003 - 195 w/ 6%

Just saw this in your signature man. Pretty impressive goal. Hope to see you achieve it Marcel, keep it up and you probably will.

Marcel
07-26-2002, 11:51 AM
Thanks Mike. I'm really focused on getting down to 6% or so. I will try to maintain as lean as possible once I start gaining towards 195.

One step at a time though! Latez.

Marcel
07-26-2002, 11:45 PM
Date:July 27, 02

Stats:
Right outta bed@ - ? & ?%(very inaccurate bodyfat)


Diet:

#1@ - 2 scoops whey + 1tbsp flax(.5C+1e+1mv+2g cal)
Supps: - 20g fiber
#2@ - 1 can salmon + 2oz cheese(.5c+1e+1mv+1gcal)

Supps:-
#3@ - 2scoops whey + 1tbsp flax(20g fiber)
Supps: -
#4@ - 2scoops whey + 1tbsp flax(20g fiber)

Supps:
#5@ - 3tbsp peanut butter
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 1g C, 800iu E, 60g fiber, 1 multi-vit, md6, g ALA, g L-tyrosine

Training & Cardio:
Didn't train today.


Pain/Soreness:
Calves. Good.
Sleep:
7am-5pm(10 hours) Awesome.

Overall Comments:
Okay I woke up really late today and *thought* there was a party tonight. :swear: Ain't nuthin! Damn I'm pissed. This could be a blessing in disguise though. I would have skipped my workout today but instead I'll be there tonight pumpin that iron. Fuk the bullsh*t. 230 is mine.

Well I didn't workout. Will delay workout one day.

Went out with Tina. Out all night. Had a blast. Much better than any party.

Tomorrow I need to wake up earlier since I have to go grocery shopping.

Marcel
07-26-2002, 11:48 PM
Date:July 28, 02

Stats:
Right outta bed@ - 181 & 16.5%(very inaccurate bodyfat)

Diet:

#1@ - 2 scoops whey + 1 tbsp flax(1e+.5c+2g cal+1mv)
Supps: - 20g fiber
#2@ - 2 scoops whey + 14 fish caps(.5c+1gcal+1mv+1e)
Supps:- 20g fiber

#3@ - 1.5 can tuna + 1tbsp mayo + 11 fish caps(.5c+1e+1mv)
Supps: -
#4@ - 1.5 can tuna + 1tbsp mayo + 10 fish caps(.5c+1e+1mv)
Supps: 3md6 + 20g fiber

#5@ - 7oz chicken + 1tbsp mayo + 10 fish caps(1e+.5c+1mv)
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 3g C, 2,000iu E, 60g fiber, 5 multi-vit, 3 md6, 0g ALA, 0g L-tyrosine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ... Not quite. Improved 1 rep only. So will stay.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 65 per arm ... great. 1st set was okay but 2nd set I stopped at 3 cuz I would have hit failure.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ... Will stay.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ... Improved rom. Will stay. supersetted with db laterals.

Cardio ... 14min - 10min sprints 15/15 level 19/7 intense. real intense.


Pain/Soreness:
Calves when flexed.
Sleep:
6am-4pm(10 hours) This need to stop. I need to get up earlier.

Overall Comments:
Went grocery shopping. Picked up carbs for carb-load tomorrow morning. I will be carb-loading monday's and thursday's now. It isn't gonna work out to carb-load sunday morning because saturday's I always go out. Great day.

MonStar
07-27-2002, 01:37 AM
Well what do you know? Did I end up going to the party tonight? nope. What will I be doing while a bunch of my friends are getting f*ked up? At the gym squatting 200 pounds. It's all good though. Tomorrow night will be a blast.

Haha this sounds like me man, all my friends are out partying when I am dieting (usually) and lifting weights.

Marcel
07-27-2002, 05:19 AM
Originally posted by MonStar


Haha this sounds like me man, all my friends are out partying when I am dieting (usually) and lifting weights.

When I first started learning about bodybuidling and nutrition I was really fuken paranoid about partying and messing up my diet and missing meals. I usually carried a protein bar whenever I went out.

Well this isn't the case anymore. I mean yes I do care about eating 5 plus meals a day but c'mon I'm not gonna miss out on life because I need to eat a fuken piece of steak and fish caps. Just gotta be careful that's all.

Besides that's why they make shaker bottles! Bring those b*thes with me everywhere. :D

Mike, thanks for always checking out my journal. 'preciate it.

MonStar
07-27-2002, 08:50 AM
Originally posted by Marcel
When I first started learning about bodybuidling and nutrition I was really fuken paranoid about partying and messing up my diet and missing meals. I usually carried a protein bar whenever I went out.

Well this isn't the case anymore. I mean yes I do care about eating 5 plus meals a day but c'mon I'm not gonna miss out on life because I need to eat a fuken piece of steak and fish caps. Just gotta be careful that's all.

Besides that's why they make shaker bottles! Bring those b*thes with me everywhere. :D

Mike, thanks for always checking out my journal. 'preciate it.

Yeah man thats the truth, I did the same thing. When I first started bodybuilding I was extremely anal about each and every meal and taking all my supplements at a certain time etc. I completely look back now and laugh and realize that there is no need to be so anal about everything.

Anyway no problem man I enjoy reading your journal. ;);)

MonStar
07-28-2002, 12:56 AM
Supps:
0g L-tyrosine

I was wondering man what do you think about l-tyrosine? Does it make a difference, etc.?

MonStar
07-28-2002, 12:47 PM
Hey man you should compete with us over in the Competitor's Arena trying to achieve a triple BW squat and a double BW bench. ;);)

Belial is going to blow me away in squat and bench but it will still be interesting to see.

Marcel
07-28-2002, 08:45 PM
Originally posted by MonStar


I was wondering man what do you think about l-tyrosine? Does it make a difference, etc.?

Not much. I wanted to try it out when I don't take e/c/y. I was gonna stop taking in extra l-tyrosine but I ordered some in powder form and it was very cheap price wise.

It does give some more mental awareness though but not anything spectacular. I especially like it pre-workout. I'm out of it now but I should be getting my order anytime now.

Marcel
07-28-2002, 08:47 PM
Originally posted by MonStar
Hey man you should compete with us over in the Competitor's Arena trying to achieve a triple BW squat and a double BW bench. ;);)

Belial is going to blow me away in squat and bench but it will still be interesting to see.

I'll check it out. Some of you mofo's are very strong pound for pound though.

rookiebldr
07-28-2002, 10:01 PM
Originally posted by Marcel

I went to the gym really late today. Think it was 1 am when I got there. The place was fuken empty. Absolutely loved it. It was like I was in another world while training. Totally focused in with music playing loud as fuk. I busted out my wifebeater(i know i know stfu) too. Fuken veins poppin out like crazy all over the place. I added some sumo deads, tried out some tricep exercises, and some one arm-deadlifts. I did more work then the routine demands but I was really up for it. I like working out at night better. Hopefully I can keep doing this.

Sleep:
3am-6am(3 hours) Had to get up early once again! Sh*t.


Yep, exactly why I like to workout out late as well. Nearly empty, and you never have to wait for equipment. On the down side, 3 hours of sleep sucks. Lately, I've been playing with early mornings and it seems not too bad either. A few more people but still good and I seem to get a bit more sleep.

Marcel
07-29-2002, 03:59 AM
Originally posted by rookiebldr


Yep, exactly why I like to workout out late as well. Nearly empty, and you never have to wait for equipment. On the down side, 3 hours of sleep sucks. Lately, I've been playing with early mornings and it seems not too bad either. A few more people but still good and I seem to get a bit more sleep.

Yea, working out at night in an empty gym is great. The reason for lack of sleep was because I didn't plan to wake up that early. Something came up and I had to get up. Damn.

Tomorrow I'm going to the gym after my first meal which should be 11am or so. Hopefully it won't be crowded.

Thanks for checking out my journal. Feel free to post anything. :cool:

Marcel
07-29-2002, 04:03 AM
Date:July 29, 02

Stats:
Right outta bed@ - 182 & %(very inaccurate bodyfat)

Diet:

#1@ - 1 Italian herb bread(640 cal/96g C/12g F/32g P) + 2/3 cup Marinara sauce(66 cal/11g C/2g F) + 3oz fat free cheese(120 cal/3g C/24g P) + 1 scoops whey(110 cal/3g C/1g F/ 22g P) Totals = 936 cal / 113g Carbs / 18g Fat / 46g complete Protein
Supps: -
#2@ - 1 cup(uncooked) Basmati rice(520 cal/120g C/3g F) + 1.5 scoops whey(165cal/4g C/3g F/33g P) Totals = 685 cal / 124g Carbs/ 6g F/ 33g complete protein
Supps:-

#3@ - 2 scoops whey + 12 fish caps(.5c+1e)
Supps: -
#4@ - 2 scoops whey + 10 fish caps(.5c+1e)
Supps:

#5@ - 2 scoops whey + 10 fish caps(.5c+1mv)
Supps:
#6@ - 7oz chicken + 1tbsp mayo + 7 fish caps + celery(.5c+1gCal)
Supps:

#7@ - 6oz chicken + 2tbsp mayo + celery(.5C)
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
3 gallons

Supps:
4g Calcium, 6g C, 1600iu E, 20g fiber, 4 multi-vit, 0md6, 0g ALA, 0g L-tyrosine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 240 ... Good sets. Will stay one more session.

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 170 ... Went with CG Pulldown. Damn these are heavy. Will stay.

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 255 ... Got it. Up 5 for next session.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 125 ... got it. Will stay.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... Got them. Need to stay because I want to improve the rom.

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ... skipped.

Sides - 1 set of 4 reps NOT TO failure : 90 ... skipped.

Cardio ... 14 min - 10min sprints 15/15 on a different elliptical machine which sucks compared to the other one. Oh well it was intense as can be.

Pain/Soreness:
Nope.
Sleep:
4am-10:30am(6.5 hours) Pretty solid.

Overall Comments:
Time to carb-up...not really looking forward to it to be honest. Well actually I am because I'm rather flat right now and because I want to see how my body reacts to this sort of carb-up. It's a very well planned carb-up.

Carb-up went well. Don't feel too bloated but holding some water. Will continue with fish oil tonight.

Got some mad cravings at night. I'm fine now didn't give in at all. The mayo I use now is reduced fat and the 3g of fat it does have is canola oil. 35 calories per tbsp. Not bad at all. Considering the amount of omega-3's I take in with fish oil and flax oil. Ace. Time for sleep. yeaaaaaaaaaaaaaaa!!!!

Marcel
07-29-2002, 04:06 AM
Date:July 30, 02

Stats:
Right outta bed@ - 182.5 & %(very inaccurate bodyfat)

Diet:

#1@ - 2 scoops whey + 12 fish caps(.5c+1e+2gCal)
Supps: - .5g ala
#2@ - 2 scoops whey + 10 fish caps(.5c+1e+1gCal+1mv+1g l-t)
Supps:- .25g ala

#3@ - 2 scoops whey + 10 fish caps(.5c+1mv+1g l-t)
Supps: - 20g fiber
#4@ - 2 scoops whey + 10 fish caps(.5c+1mv+1g l-t)
Supps: .5g ala+.5c+1e

#5@ - 2 cans tuna + 1tbsp mayo + 7 fish caps(1C+1e+1mv+1gCal+.25g ala)
Supps:
#6@ - 5oz skim cheese
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 4g C, 1600iu E, 20g fiber, 4 multi-vit, 3 md6, 1.5g ALA, 2g L-tyrosine

Training & Cardio:
Day 2. Awesome day. So focused. These are the days I'm talking about!

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ... Improved. Not quite ready to move up though.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 65 per arm ... yeaaaa!! moving up 2.5

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ... Improved. not quite ready for 145.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ... Better rom yep. Improved grip too. Not quite ready for more weight.

Cardio ... 14min - 10min sprints 15/15 level 19/7 ... went awesome! Done on elliptical machine I enjoy.

Pain/Soreness:
Nope.
Sleep:
4-12(8 hours) Sweet.

Overall Comments:
Wow only a .5 lb gain. I'm sure it's glycogen. Looked real lean this morning. The best I can see my abs in quite some time. Next carb-up will be Thursday morning. I hope to hit 181 before then.

Today's workout will be great. It was! These are the days I was talking about where I feel like I'm in a different world. So intense. Day after the carb-load.

MonStar
07-30-2002, 01:09 AM
Time to carb-up...not really looking forward to it to be honest. Well actually I am because I'm rather flat right now and because I want to see how my body reacts to this sort of carb-up. It's a very well planned carb-up.

Good luck with the carbup / refeed man they were always fun. But now that I am just trying to generally eat clean, etc. I enjoy this much more. ;);)

Marcel
07-30-2002, 01:18 AM
Originally posted by MonStar


Good luck with the carbup / refeed man they were always fun. But now that I am just trying to generally eat clean, etc. I enjoy this much more. ;);)

To tell you the truth Mike this carb-up wasn't all that fun. It was scheduled and if I don't carb-up then I start to get some crazy cravings. For the first meal I had some Italian herb bread, marinara sauce, and fat free cheese. For the second I had basmati rice. So nothing extravagant. Next carb-up on Thursday I'm gonna have the same. :cool:

MonStar
07-30-2002, 01:20 AM
Originally posted by Marcel
To tell you the truth Mike this carb-up wasn't all that fun. It was scheduled and if I don't carb-up then I start to get some crazy cravings. For the first meal I had some Italian herb bread, marinara sauce, and fat free cheese. For the second I had basmati rice. So nothing extravagant. Next carb-up on Thursday I'm gonna have the same. :cool:

Doesnt sound like too fun of food choices but oh well its all good.

Cant believe man I went for a 300 lbs. 1RM today in bench and missed it!! I was pissed as hell. My PB for bench now is 285 for 1. F*cking bullsh*t if you ask me. Next week I am starting off with 300 to see if I can get it for 1 rep. :D:D

Marcel
07-30-2002, 01:27 AM
Yea, the first meal was more 'fun' since I made it like a pizza. The second one was ok. I want to see where I'm sitting at tomorrow and how my workout intesity goes until the next carb-up. I'll see if I need to increase my carb-intake during the carb-load or what.

Yea, you better get 300!

MonStar
07-30-2002, 01:35 AM
Originally posted by Marcel
Yea, the first meal was more 'fun' since I made it like a pizza. The second one was ok. I want to see where I'm sitting at tomorrow and how my workout intesity goes until the next carb-up. I'll see if I need to increase my carb-intake during the carb-load or what.

Yea, you better get 300!

Yeah Ill get 300. No questions asked.

Anyway man yeah making the carbups fun is what was always a huge joy for me. Eating a big tub of low-fat Ben & Jerry's or something like that. I always enjoyed that at least I dont know about you.

You should maybe try and increase the duration of your carbup. I actually had good success with refeeding for ~4-5 hours every 3rd day. Just pigging out on all low-fat high-carb foods. Like Lean Cuisine meals and stuff like that.

Marcel
07-30-2002, 01:45 AM
When I get mad cravings then yea I enjoy them much more.

For now I will stick to 4 days then 3 days. Perhaps later I will increase the frequency of carbing-up.

You know which frequency of re-feeding sounded excellent? The Par Deus 36 hours of dieting - 12 hours re-feed. I'm not lean enough for something like that yet. That's definetly worth giving a shot though.

MonStar
07-30-2002, 01:54 AM
Originally posted by Marcel
You know which frequency of re-feeding sounded excellent? The Par Deus 36 hours of dieting - 12 hours re-feed. I'm not lean enough for something like that yet. That's definetly worth giving a shot though.

Yeah man this would have been GREAT for me if I could have stuck with it. I like eating normal a BILLION times better but if youre going to diet dieting on rest days (training every other day) an then starting your refeed postworkout really just seemed like so much fun it would be crazy. I did enjoy this and Par Deus said he got the best results with 36 hours dieting + 12 hours refeeding.

Marcel
07-30-2002, 07:36 PM
I read this quote a while ago and thought I would post it. :cool:

"He who fears suffering is already suffering from what he fears." - Michel de Montaigne

Marcel
07-31-2002, 03:45 AM
Date:July 31, 02

Stats:
Right outta bed@ - 182 & %(very inaccurate bodyfat)

Diet:

#1@ - 2 scoops whey + 10 fish caps(1g c+1g la+2cp+2gcal)
Supps: - 2md6 + .5g ala
#2@ - 1.5 cans tuna + 1tbsp mayo + 7 fish caps(1c+1e+1g cal+2cp)
Supps:- 2md6+20g fiber+.25g ala

#3@ - 2 scoops whey + 10 fish caps(1gl-a+1c+1e+2cp)
Supps: - .5g ala
#4@ - 1.5 cans tuna + 1tbsp mayo + 2oz skim cheese(1c+1e+2cp+1mv+1gcal)
Supps:

#5@ - 1.5 cans tuna + 1tbsp mayo + 2oz skim cheese(1c+1e+2cp+1mv)
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
4g Calcium, 5g C, 1600iu E, 40g fiber, 2 multi-vit, 4md6, 1.25g ALA, 0g L-tyrosine, 10 cayenne pepper, 2g L-arginine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 240 ... stay.

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 145 ... Went with t-bar. up 2.5

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 260 ... stay.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 125 ... up 5.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... stay.

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ... skipped.

Sides - 1 set of 4 reps NOT TO failure : 90 ... up 5.

Cardio ... 14 min - 10min sprints 15/15 ... not today.

Pain/Soreness:
None.
Sleep:
4-1(9 hours) too much!

Overall Comments:
Ace day today will be. Have some things to do, so will workout at night. Ace. Real busy day today. Fun too. Need to go to bed. Oh won't carb-load tomorrow morning. Don't need to feel bloated at the beach. So friday morning I'll carb-load instead. No big deal.

Marcel
07-31-2002, 03:48 AM
Date:August 1, 02

Stats:
Right outta bed@ -181.5 & %(very inaccurate bodyfat)

Diet:

#1@ - 2 scoops whey + 10 fish caps
Supps: -
#2@ - California Burrito(carne asada,beans,rice,lettuce,hot sauce) good stuff @ beach
Supps:-

#3@ - then a bunch of crap foods. bad bad.
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
2g Calcium, g C, 400iu E, g fiber, multi-vit, md6, g ALA, g L-tyrosine

Training & Cardio:
Day 2. No workout today.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ...

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 67.5 per arm ...

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ...

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ...

Cardio ... 14min - 10min sprints 15/15 level 19/7 ...

Pain/Soreness:

Sleep:
(hours)

Overall Comments:
Fun day. Actually it was an awesome day. Diet sucked though and no workout. lmao.

MonStar
08-01-2002, 12:11 AM
Marcel:

I am actually trying a few things out in my journal you should give them a shot. First of all I am dropping my rep range. My first work set is 1-3 reps. Pretty much a single or double. Second workset is 3-5 reps. And 3rd final workset is 5-8 reps. Ill be alternating week to week between very heavy failure and lighter non-failure weeks. Same rep range though.

I am also employing some paused reps in bench, chins, and squats. Around a 3-second pause in my personal sticking point in each exercise. So far I like the technique. :thumbup::thumbup:

Marcel
08-01-2002, 04:02 AM
Sounds good Mike. I prefer lifting heavy(heavy for me atleast!) too.

Right now I'm very excited about my routine. I have liked it since day 1. Thanks for the suggestions though. :cool:

MonStar
08-02-2002, 12:31 AM
Originally posted by Marcel
Sounds good Mike. I prefer lifting heavy(heavy for me atleast!) too.

Right now I'm very excited about my routine. I have liked it since day 1. Thanks for the suggestions though. :cool:

Yeah man you might want to give paused techniques a shot seriously. They seem to be helping me out a lot.

I am hoping for some good results with this program. Diet has been good so far too, no binging but I am kinda eating whatever I want. Trying to shoot for around 3000 calories per day.

Hows your diet been?

Marcel
08-03-2002, 01:43 AM
My diet *had* been pretty good until yesterday. I woke up at 181 this morning looking fuller and leaner so I don't know what the f*ck is going on.

Marcel
08-03-2002, 01:50 AM
Date:August 2, 02

Stats:
Right outta bed@ - 181 & %(very inaccurate bodyfat)
Have no idea what the f*ck is going on. I weigh less then yesterday yet I'm fuller and leaner. My fucken stomach hurts though.
Diet:

#1@ - Some pizza with lil cousins.
Supps: -
#2@ -
Supps:-

#3@ -
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 5g C, 400iu E, 20g fiber, 2 multi-vit, 0md6, 4g ALA, 0g L-tyrosine, 0 cayenne pepper, 0g L-arginine

Training & Cardio:
Day 1. No workout.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 240 ... stay.

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 145 ... Went with t-bar. up 2.5

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 260 ... stay.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 125 ... up 5.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... stay.

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ... skipped.

Sides - 1 set of 4 reps NOT TO failure : 90 ... up 5.

Cardio ... 14 min - 10min sprints 15/15 ... not today.

Pain/Soreness:
None.

Sleep:
Have no clue but enough.

Overall Comments:
Lil cousins are over visiting for a few days. Lil bastards can eat the house down! Candy bars and candy and ice cream and more junk food! Ace.

rookiebldr
08-03-2002, 09:11 AM
Does that mean the Lil cousins will bring some candy or just eat your stash. :D :D

MonStar
08-03-2002, 11:25 AM
Overall Comments:
Lil cousins are over visiting for a few days. Lil bastards can eat the house down! Candy bars and candy and ice cream and more junk food! Ace.

Haha candy bars and ice-cream now thats what I am talking about! :D:D

Marcel
08-04-2002, 11:37 PM
Originally posted by rookiebldr
Does that mean the Lil cousins will bring some candy or just eat your stash. :D :D

LOL. No, it means that me being the nice dude I am will take them go buy some junk foods. We went to the store and got candy bars, ice cream, pizza, candy, cookies, kids cereal, and cupcakes. Mmmmmm!!!! They left today and I told them to take the cookies and stuff with them. I don't need that stuff! I've had plenty of pizza the last couple days! :D

Marcel
08-04-2002, 11:39 PM
Originally posted by MonStar


Haha candy bars and ice-cream now thats what I am talking about! :D:D

LOL. Yea, that's some good tasting food. It wouldnt be as bad if I had gotten sufficient protein intake but when I eat like crap I don't consume nearly enough protein. Plus my workouts suffer consequently.

MonStar
08-04-2002, 11:43 PM
Originally posted by Marcel
LOL. Yea, that's some good tasting food. It wouldnt be as bad if I had gotten sufficient protein intake but when I eat like crap I don't consume nearly enough protein. Plus my workouts suffer consequently.

Haha its all good man dont worry about it. Today I ate a meatball sub and a few slices of Domino's. Who gives a f*ck? ;);)

Looking to get either a 1997-1998 Eclipse or a 1997-1998 Honda Prelude, although I do like the new Integra's too.

Marcel
08-04-2002, 11:43 PM
Date:August 3, 02

Stats:
Right outta bed@ -181 & %(very inaccurate bodyfat)

Diet:

#1@ - Not too bad.
Supps: -
#2@ -
Supps:-

#3@ -
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
2g Calcium, g C, 400iu E, g fiber, multi-vit, md6, g ALA, g L-tyrosine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ... lost some strength. Really pissed me off. That's what I get for not eating good.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 67.5 per arm ... New weight. Nice sets. will stay.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ... wtf! I ******* dropped the bar! Didn't get a good grip. Really pissed me off.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ... will stay. Happier with rom but then supersetted some db side laterals and my wrists started b*tching.

Cardio ... 14min - 10min sprints 15/15 level 19/7 ... was intense.

Pain/Soreness:
Stomach hurt real bad afterworkout. Felt like barfing.
Sleep:
?(?hours)

Overall Comments:
Fun day but my workout sucked.

Marcel
08-04-2002, 11:49 PM
Date:August 3, 02

Stats:
Right outta bed@ - ??? & %(very inaccurate bodyfat)

Diet:

#1@ - 1 can tuna + 10 fish caps + lettuce + 2oz fat free cheese
Supps: -
#2@ - 2 scoops whey + 10 fish caps
Supps:-

#3@ - 2 scoops whey + 10 fish caps
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 5g C, 400iu E, 20g fiber, 2 multi-vit, 0md6, 4g ALA, 0g L-tyrosine, 0 cayenne pepper, 0g L-arginine

Training & Cardio:
Day 1. no workout.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 240 ...

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 170 ... went with cg pulldown

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 260 ...

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 130 ...

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ...

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ...

Sides - 1 set of 4 reps NOT TO failure : 95 ...

Cardio ... 14 min - 10min sprints 15/15 ...

Pain/Soreness:
Right wrist is really fuked up. Yesterday while working out they both hurt. This morning I woke up and it hurt real bad. Pissed me off. Still hurts but I'm gonna push it to see what happens tonight at the gym.

Sleep:
6am-2pm

Overall Comments:
I've been really busy lately. Don't have much time to go on the computer anymore.

Marcel
08-04-2002, 11:54 PM
It just pisses me off that my workouts suffered. I mean visually it didn't do **** maybe a lil water but not much.

For the car I say go with what makes you happiest. If it's the more expensive one go for it, if it's the cheaper one go for it.

MonStar
08-05-2002, 12:00 AM
Originally posted by Marcel
It just pisses me off that my workouts suffered. I mean visually it didn't do **** maybe a lil water but not much.

For the car I say go with what makes you happiest. If it's the more expensive one go for it, if it's the cheaper one go for it.

Thats the wierd thing Marcel, after a huge binge and all that my workouts are like a billion times better somehow. Dont ask me. Strange how that works out isnt it?

Anyway yeah thats exactly what I think about cars! I mean honestly if I dont *love* the car I am not going to want to make monthly payments ya know? I mean thats just stupid if you ask me. To buy a car you barely like. I love Preludes theyre totally my favorite cars by a long shot. Black or white. ;);)

Marcel
08-05-2002, 12:04 AM
Mike, I think my workouts suffered because I didn't eat enough food and it was crappy. Not enough protein either. Too many carbs. My workouts are also better if I eat above maintenence but get adequate protein. Just my observation though.

Go for the prelude then! :cool:

MonStar
08-05-2002, 12:18 AM
Originally posted by Marcel
Mike, I think my workouts suffered because I didn't eat enough food and it was crappy. Not enough protein either. Too many carbs. My workouts are also better if I eat above maintenence but get adequate protein. Just my observation though.

Go for the prelude then! :cool:

Oh yeah I understand what youre saying man. So whatsup do you have any strength goals for 2003 or what? I have a feeling I am going to achieve a lot of mine by mid-September or October.

Marcel
08-05-2002, 12:23 AM
Goals for strength? What's that? :) My goals are LBM and my strength will go up with that.

MonStar
08-05-2002, 12:25 AM
Originally posted by Marcel
Goals for strength? What's that? :) My goals are LBM and my strength will go up with that.

Usually strength and size go hand in hand youre right. But its good to make size and strength goals if you ask me. I dont know. By July 1st, 2004, I would love to be 215-225 and at a pretty low bodyfat %, maybe 9-10%. ;);)

I am assuming that youre not much into the strength aspect of bodybuilding?

Marcel
08-05-2002, 12:31 AM
I like strength but LBM comes first to me. I know that when LBM goes up strength will too.

Sh*t, 225 with 10% would be fuken awesome. Plus natty and it would be even more impressive.

MonStar
08-05-2002, 12:38 AM
Originally posted by Marcel
I like strength but LBM comes first to me. I know that when LBM goes up strength will too.

Sh*t, 225 with 10% would be fuken awesome. Plus natty and it would be even more impressive.

Yeah man strength and size do go hand in hand. Lately strength has been a bit higher on my list of priorities for some reason, I am not sure why, really. Oh well. 225 with 10% bodyfat would be impressive youre right. I would love to get to that big but I have no idea if its possible naturally. I am thinking that it should be since I finally have some idea what I am doing. I mean I am probably at 205 right now @ 12-13% bodyfat I would say.

MonStar
08-06-2002, 11:41 PM
Supps:
4g ALA

What do you think of high dosing of ALA Marcel? Good results or what man?

Marcel
08-08-2002, 01:52 AM
Oh sh*t. I go high dose when I f*ck up my diet(which recently has been more often than not.).

I definetly get a better pump. That alone is worth the price to some. Also my liver should be one happy mofo. :D

Marcel
08-08-2002, 01:56 AM
I have been really busy lately so I've hardly have any time to come here and post. My diet hasn't been too great and on top of that I f*cked up my wrist. Didn't hit the weights for 3 days...which to me seems like eternity.

I'm gonna push it and see how it goes. Today hardly any pain at all. We'll see how it goes.

Marcel
08-08-2002, 02:03 AM
Date:August 7, 02

Stats:
Right outta bed@ - ??? & %(very inaccurate bodyfat)
Visually look the same then before I went off diet for a few days. Back to business.
Diet:

#1@ - 2 scoops whey + 10 fish caps
Supps: -
#2@ - 2 scoops whey + 10 fish caps
Supps:-

#3@ - 2 cans tuna + 10 fish caps + lettuce
Supps: -
#4@ - 1 can tuna + 10 fish caps + lettuce + 2oz fat free cheese
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
4g Calcium, 4g C, 400iu E, 20g fiber, 2 multi-vit, 0md6, 1g ALA, 1g L-tyrosine, 3g L-arginine

Training & Cardio:
[size=1]Day 1. Good day! Wrist pain was almost non-existant.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 240 ... up 5.

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: 170 ... went with cg pulldown ... stay.

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 260 ... stay.

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 130 ... up 5.

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ... stay.

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ...

Sides - 1 set of 4 reps NOT TO failure : 95 ... up 5.

Cardio ... 14 min - 10min sprints 15/15 ... ace. sweating buckets.

Pain/Soreness:
Wrist still is fuked. Gonna work through it.

Sleep:
Too much.

Overall Comments:
Fun day today. Tomorrow I'll be gone all day so I'm gonna fit workout in the morning. Diet I'll try to keep protein/fat.

Marcel
08-08-2002, 02:07 AM
Date:August 8, 02

Stats:
Right outta bed@ - & %(very inaccurate bodyfat)

Diet:

#1@ - 50g whey + 12 fish caps
Supps: -
#2@ - 2 cans tuna + 12 fish caps
Supps:-

#3@ - raw almonds
Supps: -
#4@ - raw almonds
Supps:

#5@ - 2 ultimate cheeseburgers(6% here I come!) lmao. I don't give a fook.
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 2g C, 800iu E, 25g fiber, 2 multi-vit, 0md6, 1g ALA, 0g L-tyrosine, 4 L-arginine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ... stay. improved.

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 67.5 per arm ... stay. improved.

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ... stay. improved.

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ... stay.

Abs - 3 sets of 5 reps NOT TO failure 1 minute rest between sets 5 sec eccentric with hold at the point where I feel abs working most : 25 ... skipped.

Sides - 1 set of 4 reps Not to failure : 100 ... stay.

Cardio ... 14min - 10min sprints 15/15 level 19/7 ... not today.

Pain/Soreness:
Wrist is fuked up. Only certain movements though. I tried hammer curling today a couple sets but couldn't.
Sleep:
Hmm...3 hours?
Overall Comments:
Was out today for like 12 hours or more. Was at the pool and then to the beach. Awesome day.

Workout wasn't too bad considering I got 3 hours sleep and 1 meal in before I left for the gym. I was also dehydrated as fook.*gulps water down* ahhhhh!

My right wrist is pretty fuked now. I know what makes it hurt the most the 'lock-out' on the cybex bench and hammer curling. I will eliminate any extra hammer curling and not lockout completely on the bench. Hmmm...sucks.

MonStar
08-08-2002, 07:31 AM
Fun day today. Tomorrow I'll be gone all day so I'm gonna fit workout in the morning.

I worked out in the morning the other day and I was basically falling asleep. Good luck with your AM workout man, theyre a lot different than PM workouts. :D:D

Marcel
08-09-2002, 12:35 AM
Originally posted by MonStar


I worked out in the morning the other day and I was basically falling asleep. Good luck with your AM workout man, theyre a lot different than PM workouts. :D:D

I liked the fact that it was done first thing in the day. So that way I could have the rest of the day to go out.

Didnt like the fact that I wasn't hydrated(although part of the reason was I was out of water.) and also with such little food in me. Oh yea no ecy yet it was pretty fuken intense and zoned in. Ace. :D

Marcel
08-09-2002, 12:59 AM
Date:August 9, 02

Stats:
Right outta bed@ - & %(very inaccurate bodyfat)

Diet:

#1@ -
Supps: -
#2@ -
Supps:-

#3@ -
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
g Calcium, g C, iu E, g fiber, multi-vit, md6, g ALA, g L-tyrosine, g L-arginine

Training & Cardio:
Day 1.

Squats - ATF 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) ATF emphasized eccentric - explosive concentric : 245 ...

CG Pulldown or T-bar - 3 sets of 4 reps NOT TO failure with 1 minute rest between sets emphasized eccentric - explosive concentric: ... went with ...

SLDead-to-knee - 1 set of 4 reps NOT TO failure emphasized eccentric- explosive concentric : 260 ...

Tricep-Cybex - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 135 ...

Calf Raise - 3 sets of 4 reps NOT TO failure ONLY .5 minute rest between sets emphasized eccentric-explosive concentric : 160 ...

Ab - 1 set of 4 reps NOT TO failure : machine - 90 ...

Sides - 1 set of 4 reps NOT TO failure : 100 ...

Cardio ... 14 min - 10min sprints 15/15 ...

Pain/Soreness:

Sleep:


Overall Comments:
Will try to keep diet clean today.

Marcel
08-09-2002, 01:02 AM
Date:August 10, 02

Stats:
Right outta bed@ - & %(very inaccurate bodyfat)

Diet:

#1@ -
Supps: -
#2@ -
Supps:-

#3@ -
Supps: -
#4@ -
Supps:

#5@ -
Supps:
#6@ -
Supps:

#7@ -
Supps:

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
g Calcium, g C, iu E, g fiber, multi-vit, md6, g ALA, g L-tyrosine, L-arginine

Training & Cardio:
Day 2.

Bench(Cybex) - 4 sets of 4 reps NOT TO failure with ONLY 1 minute rest between sets(yes i time it with a watch) emphasized eccentric - explosive concentric : 230 ...

Hammer Strength Curl - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 67.5 per arm ...

OH press - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric- explosive concentric : 140 ...

BB Shrugs - 2 sets of 4 reps NOT TO failure ONLY 1 minute rest between sets emphasized eccentric-explosive concentric : 315 ...

Abs - 3 sets of 5 reps NOT TO failure 1 minute rest between sets 5 sec eccentric with hold at the point where I feel abs working most : 25 ...

Sides - 1 set of 4 reps Not to failure : 100 ...

Cardio ... 14min - 10min sprints 15/15 level 19/7 ...

Pain/Soreness:

Sleep:

Overall Comments:

MonStar
08-09-2002, 02:47 PM
My right wrist is pretty fuked now. I know what makes it hurt the most the 'lock-out' on the cybex bench and hammer curling. I will eliminate any extra hammer curling and not lockout completely on the bench. Hmmm...sucks.

Be careful with your wrist man. Maybe consider taking some glucosamine. That might help it out a lot. My shoulder was f*cked and I am incorporating light days and I think that my joints are really benefitting from this.

Marcel
08-09-2002, 09:04 PM
Originally posted by MonStar


Be careful with your wrist man. Maybe consider taking some glucosamine. That might help it out a lot. My shoulder was f*cked and I am incorporating light days and I think that my joints are really benefitting from this.

I *think* it might be the same thing that was going on with my left forearm and wrist like 2 fuken months ago. Really pisses me off when something like this happens.

Last time I just rode the pain for a couple weeks and took about 5 days off I think. Eventually it goes away but it's fuken annoying ya know?

I look into the glucosamine. Thanks for the tip. BTW do you know if there should be calories in glucosamine? I found a bottle of it but it has like 10 calories per capsule? wtf?

MonStar
08-09-2002, 11:37 PM
Originally posted by Marcel
I *think* it might be the same thing that was going on with my left forearm and wrist like 2 fuken months ago. Really pisses me off when something like this happens.

Last time I just rode the pain for a couple weeks and took about 5 days off I think. Eventually it goes away but it's fuken annoying ya know?

I look into the glucosamine. Thanks for the tip. BTW do you know if there should be calories in glucosamine? I found a bottle of it but it has like 10 calories per capsule? wtf?

Just be careful with it man thats all I am saying. Dont let it get worse and everything like that. Maybe switch to a EZ-curl bar in certain movements if youre using a barbell. 5 days helped out your wrist? Then maybe take off another 5 days. Yeah joint problems are f*cking annoying as hell!! :redface::redface:

Yeah try glucosamine and lemme know how you do with it Marcel. I dont think there are calories in glucosamine, no. I have a few bottles and they dont have calories. Haha I dont know where youre getting yours from. :):)

MonStar
08-10-2002, 11:33 PM
Marcel:

Have you ever given the 5x5 routine a shot. Its a very basic program where you increase the weight if you can get 5 sets of 5 reps with a certain weight. If you get 5 reps in all 5 sets you increase the weight. Seems like a solid program focusing on progression, etc.

Marcel
08-11-2002, 03:11 AM
Yes, I have given the 5x5 routine a try. Indeed I did enjoy it and progress. It's a solid routine imho but there are better routines. It's good though.

Update on my status : Wrist still fuked up. Feel like sh*t. Diet has been sh*tty. Looking forward to getting back on track.

I start school in 2 weeks and by then everything will be settled down and diet will be extra fuken tight.

I have noticed growth...a couple friends I hadn't seen in about 4 or so weeks said I looked swole as f*ck. Always nice to get compliments like that.

Once again I will be back on track soon enough. No doubt.

MonStar
08-11-2002, 08:44 AM
Originally posted by Marcel
Yes, I have given the 5x5 routine a try. Indeed I did enjoy it and progress. It's a solid routine imho but there are better routines. It's good though.

You think so man? It just seems about as basic as bodybuilding programs come, so I wanted to give it a shot for myself and see what I thought of it. Seems very solid. :):)


Update on my status : Wrist still fuked up. Feel like sh*t. Diet has been sh*tty. Looking forward to getting back on track.

I start school in 2 weeks and by then everything will be settled down and diet will be extra fuken tight.

Thats cool man I start college in about 2 weeks too I believe. Like 2 weeks and a few days. Looking forward to it actually. Not the studying but being busy again etc. Yeah man good luck with your diet and keeping that in order, and your wrist. Dont get injured man that will f*ck up your workouts. Especially your wrist you use that in almost every upperbody movement.


I have noticed growth...a couple friends I hadn't seen in about 4 or so weeks said I looked swole as f*ck. Always nice to get compliments like that.

Once again I will be back on track soon enough. No doubt.

Thats cool man. Are you ever going to put some progress pictures up? You should post your measurements at least. Good luck getting back on track man. ;);)

Marcel
08-12-2002, 07:56 PM
Originally posted by MonStar


You think so man? It just seems about as basic as bodybuilding programs come, so I wanted to give it a shot for myself and see what I thought of it. Seems very solid. :):)



Thats cool man I start college in about 2 weeks too I believe. Like 2 weeks and a few days. Looking forward to it actually. Not the studying but being busy again etc. Yeah man good luck with your diet and keeping that in order, and your wrist. Dont get injured man that will f*ck up your workouts. Especially your wrist you use that in almost every upperbody movement.



Thats cool man. Are you ever going to put some progress pictures up? You should post your measurements at least. Good luck getting back on track man. ;);)

The routine is good. I liked it.

Once college starts up I will start couting calories and all that sh*t once again. Just trying to enjoy my last couple weeks of summer.

Pics? Once I get to 6-8%. Maybe before. I don't really know.

MonStar
08-12-2002, 11:28 PM
Originally posted by Marcel
The routine is good. I liked it.

Its f*cking exausting! Thats for sure. Jeez my back was so f*cking fried today after 5x5 with chins then 5x5 with supported rows. My back was flamed badly.


Once college starts up I will start couting calories and all that sh*t once again. Just trying to enjoy my last couple weeks of summer.

Pics? Once I get to 6-8%. Maybe before. I don't really know.

Thats cool man good luck getting all of your sh*t together when school starts back up. Looking forward to classes with my girlfriend etc. Yeah summer is almost over its crazy isnt it? Once you get to 6-8%? Thats nuts man I am hoping to be around 8-10% during the Fall and Winter. I dont though I am at about 12% now I think. Abs are gradually hardening up though I think.

Marcel
08-13-2002, 03:07 AM
Yea, that's for sure. I remember I would do squats followed by sumo deads...damn was that intense.

I'll get my **** together alright. I'm gonna plan out an HST routine that I can start as soon as I'm 100%(wrist).

This morning I weighed 189 :eek: & 13%. I'd say it's closer to 11%. Obviously my glycogen stores are full. Holding too much water is blurring definition. No big deal.

Marcel
08-13-2002, 04:03 AM
A HST type of routine(since I will be incorporating main HST priciples). Not sure I will use this though. It's basically what I'm doing now except I keep reps at 4 always non-failure.

I really like this current routine I'm using(perhaps I will increase reps to 8 of non-failure on some days instead of the usual 4 to non-failure.)

I've been reading at the HST forums and Blood&Iron's journal.
If I do HST I will definetly do 6 times per week - 1 time per day workouts. Why? Because I can and I enjoy it.

So I test 15, 10, 5 rep-maxes. Then every 2 weeks I hit failure on the 6th given workout. 15's - 2 weeks , 10's - 2 weeks, 5's - 2 weeks , continue 5's or negatives - 2 weeks. SD for 9 days and start cycle over at 10's or 15's depending on how I feel.

Why so many sets? Because I have done 1 set full-body routines before(no, not for 1 month and stopped...for 4 months or so before I realized they weren't for me & I mean TRUE HIT routine 1 set to failure per body part...I was eating over 3,000 calories daily.) I'm doing a very similar routine right now and the volume feels fine. I could actually up it some and would still progress. The difference is that I'm not going to failure.

These are just some thoughts and I will keep reading and updating until I make a decision.

Day 1 :
Squat - 4
Chin - 2
Row - 2
SLDL - 2
Tricep - 2
Calf Raise - 3
Sides - 2


Day 2:
Chest - 4
Bicep - 2
OH Press - 2
Shrugs <ss> Rear Delts - 2 & 2
Crunch - 2

M - 1
T - 2
W - 1
TH - 2
F - 1
Sat. - OFF
Sun. - 2

rookiebldr
08-13-2002, 07:15 AM
Marcel,

Good luck on the HST routine. B&I and his journal has been a great help to me in setting up my first HST routine and getting the mechanics down right. I'd definitely try the 6 days a week if I though I could be consistent with the routine. There are few others here who have been using this style BB as well and I'm sure will help you out when needed.

MonStar
08-13-2002, 07:52 AM
Good luck with HST Marcel. Hope your results come fast. HST worked okay for me. I like a split routine more though. Again good luck with it man.

Marcel
08-24-2002, 03:22 PM
Oh sh*t have I been busy. I don't even have time to browse the forums anymore! Good and bad.

Rookie - Thanks for the support. I'm SD right now but I should test my 15 rep maxes within the next couple days. B&I journal and yours are awesome. I might have to steal the journal layout ... :D

Mike - Thanks for the support. I can always count on your support BRO. :D I think HST will work out awesome. The routine I was doing was basically split the body in half and not go to failure. Keep reps low. That will change with HST with the addition of 15's, and 10's. I will adjust volume as I see fit since I can handle more volume. Laterz.

MonStar
08-24-2002, 10:56 PM
Welcome back to WBB man. tuttuttuttut

What have you been up to? Working out I hope.