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ectx
08-09-2002, 11:11 PM
My Newbie Journal
I was holding out on starting one of these because I was a little embarassed....but hey, I've got nothing to lose and lots to gain.

Background on myself
Readers digest version. (well maybe not)

Then
Beer+Books+TV+School=310 lb & high bp
Walking, then running + good diet + 1 year= lean 180 lb long distance runner. (about 8% BF at 5’10.5)

Life was good …until I busted a ligament in my knee :(. I couldn’t run for a year (could barely walk for 6 months!), and since then
(1998) each time I’ve tried to run again I get injured.

By January 2002 wt=240 lbs. Yikes!

So I got some help. Changed diet to several small meals a day...lots of protein.
Train with weights 4 times a week. Do Cardio 4 times a week.

Now
203 lbs with about 7-12 lbs of increase in lmm (depends on which BF analysis test I trust...Really don't trust any) I’m a lot stronger than I was at the start.
I’m still pretty WEAK, but I’m really enjoying training with weights. I also still get my cardio fix. Great stuff. :cool:

I’m happy with the results I’m getting; happy and hooked :D. I really enjoy lifting weights and I’m glad I can get some kind of alternative fix to running.

Reading the journals and info in here has given me a lot of insight into my diet and gym routine. I understand it better. It’s also inspirational :bow:.

Reading about all the weight people are pushing around in here is amazing.

Belial you’re one scary dude…almost as scary as Tryska. *snicker* :)

Everybody’s pretty constructive and helpful so I figured I’d start posting my journal here and getting your input. I was a little hesitant about doing this, again, mainly because I find my lifts pathetic, but I figured that the sooner I start keeping an online journal the sooner I get input that’ll help me be not so pathetic. I’ll start off by posting my diet and gym routine, as well as my current lifts and diet.

My goal is for world domination, but until then I'll settle for a stronger me.


Oh, And yeah, I just stamped NEWBIE on my forehead so STFU or I’ll unleash a pack of South American Carnivorous Speckled Ass Monkeys on you! tuttut BTW, speckled ass monkeys eat ninjas for lunch.:D

Next post: Routine and Diet
hey, maybe even B&A pictures with photographic lobotomy

ectx
08-09-2002, 11:29 PM
Weights
Monday-Back
Machine Row, overhand grip 3 X 6-8, 5-7, 10-12
Chin ups 2X Max possible
Rev. Grip Cable row 2 X 7-9
Dbl. grip puldown 3 X 8-10

Tuesday-chest/abs
Flat bench 3X6
Inc. DB Press 2X8-10
Inc. Machine Press 1X7-9
Hanging leg raises 3X max possible
ab machine 3 X 18-25
Jonda crunches 1 X max possible

Thursday-leg day
Squats 4 X 10,7,5,12
Leg press 2X6-8
Lying curl 2X8-10 to failure
hyperextensions (SLDL) 2 X 10-12
Standing calf 2 drops sets 8-10
Seated calf 3 X 15-20

Friday-bi's and tri's
EZ curl 2X7-9
Rev. grip cable pushdowns 2X12-15
inc. DB curl 3 X 8-10
Decline skullcrushers 3X7-9
Preacher machine curl 2X5-8
Overhead 1 arm DB extensions 1X8-10

Cardio
Odd weeks/ mornings or separate from weight training
Mon. & Fri. 16 min. balls out on stationary bike
Wed. & Saturday 40 min run
Even Weeks/ post workout or mornings
Mon, Tues., Fri. tredmill 12% grade 3.4 mph, 25 min.
Wed. 45 min 12% grade 3.4 mph
Saturday 30-35 min at whatever speed and incline I feel good with.

Diet
Diet alternates from 5 meals on odds to 6 meals on evens. Protein intake is between 150-180 depending on week. Carbs are higher on odds. Usually 3 complex and 3 simple carb servings / day. 2 cheat meals on odds, 1 cheat day on evens.

Supplements include Vit. C & E post training, Xenadrine RFA on even weeks, multivitamin, and flax seed oil, multi source protein post cardio on evens. Whey 1-2 times/day

4 ltrs water / day

So far, I've been on the new diet 2 weeks. Energy level is up compared to old, But I get really hungry on even weeks, even with the extra serving. I've had to get up in the middle of the night to down a shake. I think I'm on metabolic overdrive because I've dropped about 4 lbs and waist has gone down another inch (thought it was water, but the weight's consistently off). None of my lifts have suffered though. They've actually all gone up (perhaps not as hard when you're as weak as I am :D ).

Your comments and suggestions are welcome.

The_Chicken_Daddy
08-10-2002, 07:40 AM
Good luck, man.

Gotta post in here to commend you on such an ace journal title! :thumbup:

ectx
08-11-2002, 12:30 AM
Good luck, man.

Gotta post in here to commend you on such an ace journal title!


Thanks man. I thought it was a bit cheesy...
but hey, sometimes cheese is good. :D

I almost used "chicken" as my screen name...that's what my old running buddies call me, but I figured in here there can be only one chicken. :bow: I also think I'm leaving that runner behind. Again, thanks man.

8/10/02
Diet
Meal 1 1 cup cottage cheese w/ strawberries
Meal 2 Post cardio shake (40 g mixed source protein) + flax
Meal 3 Turkey sandwich on wheat and 1/2 grapefruit
Meal 4 Whey shake (40 g prot.)
Meal 5 Whey shake (40 g prot.)+ flax
Meal 6 1 can tuna, 1/2 can green beans

Weights
None...rest day

Cardio
30 min 12% grade power trek in the am. @ 4mph
Easy.

Random Sh*t
Got lots of sleep last night...10 hours! hadn't been getting more than 5/night because of school. I decided to let myself sleep until I woke up by myself. Felt great too. Diet bugs me. I'm suppose to be eating every 3-3.5 hrs. I'm getting hungry about every 2.5. That's even with the Xenadrine in the morning and early pm. I may increase carbs a little or add an extra meal. I was fine last week (although odd week diet is different). I'll talk to C about this. Legs are still killing me from Thursday's leg workout. I can see why people here like squats. My quads and my butt are really sore...but I think the cardio helped clear up some of that lactic acid, because I felt much better afterwards. Went to see a movie at my friends house. Scary movies are good for cuddling. ;) H was scared, and i was loving it. :D

ectx
08-11-2002, 10:14 PM
8/11/02

Diet
Meal 1 1 cup cottage cheese w/ strawberries and 2 slices of wheat toast
Meal 2 1 chicken breast and 2 handfuls of veggies (broccoli, zucchini)
Meal 3 Whey Shake + Flax
Meal 4 1 can of tuna, 1/2 can green beans
Meal 5 Whey shake + flax
Meal 6 1 can tuna, 1/2 grape fruit

Weights
None...rest day

Cardio
None…rest day

Random Sh*t
Slept well last night, about 8 hours. My legs are back to normal. The arms are a little sore. So are the forearms…must be all that…nevermind. *DOH* Spent most of the day in lab. I’m actually kind of bummed. My cuz Ceci passed away this weekend. We were very close growing up. She went in to have gastric bypass surgery to try and lose weight. When they did her blood work they found out she had liver cancer. That was 3 months ago. I’m bummed both because she’s dead and also because she was so desperate she was willing to resort to surgery to lose weight. Makes me wonder about how unhappy she must have been. She’s only about a year older than me and left behind a 6 year old kid. Makes you put things in perspective.

Franjipani
08-12-2002, 08:22 AM
Hey there ectx,

It certainly does put things into perspective....

Its pretty devasting to lose a loved one.... :( so I just wanted to let you know that my thoughts are with you and your family...:)

Cheers,

Francesca

Franco
08-12-2002, 09:10 AM
Sorry to hear about your loss, I know how difficult it can be as I have had the same thing occur to me recently.

Try and talk to friends and loved ones as much as you can, the pain will never truly go but it help to alleviate it some what

The_Chicken_Daddy
08-12-2002, 12:13 PM
I agree, keep your bridges firm.

ectx
08-12-2002, 08:27 PM
Francesca, FAngel, and Chicken Daddy...Thanks. You guys are ace.
Feeling much better today about it. I don't have a problem with dieing. I have a problem with dieing unhappy. When I go I want a big party with beer and pizza.:D

Again, thanks.

Okay, on to the other stuff:

8/12/02

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 1 cup cottage cheese w/diced apple and 2 slices of whole wheat toast
Meal 3 1 chicken breast, whole grain rice, steamed broccoli
Meal 4 1 chicken breast w/ whole grain rice
Meal 5 Whey shake + flax

Weights
Back Day
T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X12 135
had a hard time getting the full range on the last set.
Chinups (underhand narrow grip) 2X5 pathetic.
*Need to program myself into loving these and making them my b*tch*
Reverse grip cable row 2X9 180. Felt easy. Will go up next week or add reps.
Double grip pulldown 3 X 10 140. Nice and slow. These feel a lot harder than a regular lat pulldown I can do 170 w/lat pulldown, but not with double grip pulldown.

Overall workout felt crappy. Energy level was down. Maybe it was because I spent all night in the lab *doh*. Called in sick and went home afterwards to sleep. Felt much better afterwards.

Cardio
in evening...separate from weights
16 min sprint on stationary bike.
used max setting and random prophile.
Goal was to maintain cadence @ about 95-105 rpm regardless of changing difficulty. Great for getting heart rate up w/out frying it.

Random Sh*t
Feeling better today. Especially after I slept. Amazing what catching your z's will do. *note to self, do not go to gym when feeling like crap* Day was blah. Need to work on publications. Got good data over the weekend.

ectx
08-13-2002, 07:36 AM
8/13/02
Funny, this started out as being the worst workout :( and ended up being not too shabby…you’ll see what I mean.

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 Turkey sandwich on wheat, 1 apple
Meal 3 Turkey sandwich on Wheat, mixed veggies
Meal 4 Chicken w/ brown rice
Meal 5 Whey shake w/flax. mixed in 5 strawberries


Weights
Chest and ab day
Bench Press 2 X 6 165, 1X7 165 (+1R)
Inc. DB Press 1X12 50 1X 10 60 (+10W)
Machine Inc. Press 1X14 170 (failure)
Hanging Hip curls 3X15
Free Motion Ab machine 1X 25 80, 2X 25 120
Janda situps 1X12

+#R indicates rep increase
+#W indicates weight increase.

Started off by making a very freshman mistake. In my slightly drowsy 6 am mode (even after a brief warm up) I loaded the bar. Being my dumbass self I loaded the wrong plates. It’s not like I can’t do math, or I’m stupid or anything, I just f’kd up. My dyslexic mind put 25’s instead of 10’s and 10’s instead of 5’s. *doh * I get to the bench and eek out 1 rep…and I’m thoroughly pissed off at myself because I just can’t understand why the freaking bar feels so heavy. (idiot) I stop, drink my water, and try to justify why last week I could do 3 sets of 6 and now I can barely do one. Dang I’m pissed. I remember being told never to settle for less than what I did at the previous workout. I look over at the bar and it hits me…I’m a dumba*s and I just lifted 205 not 165. Ha ha, 165 was much easier after that :D. I guess I’m lucky I could actually lift it, otherwise this could have been a “Hey Delphi, know any good doctors in my area?” post. Yikes. :eek:

Cardio
None. Wooohooo! Did I just say that? :confused:

Random Sh*t
The gym was full of geri’s today (geriatrics). Funny, most people in here would probably consider me a geri. Haha. My back is sore, shoulders too. Pretty fried from yesterday. I guess yesterday wasn't as bad as I thought. I was worried that I'd be too warn out from yesterday. Nah. Anyhow, not much random sh*t today.


Note, edited with diet and apparently I can't add so changed weight.

Franjipani
08-13-2002, 07:51 AM
you really are "special" ectx.....;)

Glad to see you have not lost any of your humour.... you are pure entertainment...:D

Cheers,

Francesca

ericg
08-13-2002, 08:00 AM
Originally posted by ectx
Back Day
T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X12 135
had a hard time getting the full range on the last set.
Chinups (underhand narrow grip) 2X5 pathetic.
*Need to program myself into loving these and making them my b*tch*

Try doing them first on back day, do VERY SLOW negs, just keep at them and you will progress.

Alex.V
08-13-2002, 08:04 AM
lol. Oops. :) Good job on the bench anyway... So was that a PR?

Quick question on the chins.... Why the narrow grip?

(PS- good to see you with a journal up. :D)

MonStar
08-13-2002, 08:08 AM
ectx:

Good luck with the journal man. Nice and detailed it looks really good so far. Try and keep it for a while. Most newbies start a journal and stop it after a week. Dont ask me why.

ectx
08-13-2002, 10:06 AM
you really are "special" ectx.....

*blushes* :) ...you mean ...ed, I mean, after that stupid mistake, really. :(
thanks Francesca ;)



Try doing them first on back day, do VERY SLOW negs, just keep at them and you will progress.

Thanks for the suggestion Eric. I'll give it a try. My back does feel pretty fried after T-bar


lol. Oops. Good job on the bench anyway... So was that a PR?
Quick question on the chins.... Why the narrow grip?


B, I just started lifting in May, so anything I do is a PR. :D
So yeah, that 1 rep max was a pr. Funny what you can do if you trick your brain into it. The narrow grip is really not that narrow. It's slightly more narrow than shoulder width. My shoulders are kind of broad and the chinup bar at my gym is a little wacky. What it has as a regular underhand shoulder grip feels narrow to me (hands are 5 inches apart kind of narrow) I use the narrow grip as opposed to the wide grip because of everything I've read in here. It just feels really narrow to me though. Any suggestions or should I just keep it the same? thanks.



Good luck with the journal man. Nice and detailed it looks really good so far. Try and keep it for a while. Most newbies start a journal and stop it after a week. Dont ask me why.


Thanks Monstar. I'm pretty anal about my non-public training journal, so expect me to be the same way about this one. I've enjoyed reading yours BTW. Good stuff, even (actually especially) when it gets a little schizophrenic.
*ducks to avoid Monstar's flying kick* :D

MonStar
08-14-2002, 06:43 AM
Thanks Monstar. I'm pretty anal about my non-public training journal, so expect me to be the same way about this one. I've enjoyed reading yours BTW. Good stuff, even (actually especially) when it gets a little schizophrenic.
*ducks to avoid Monstar's flying kick* :D

Haha yeah I do keep my journal really really detailed - and I hope that you do the same. It lets everyone know not only about your workouts but about other things that are going on in your lift as well ya know? Keep it up man, looking good. ;);)

ectx
08-14-2002, 09:54 PM
Monstar, thanks. Check your journal for more info. on PT school.
8/14/02

Diet
Meal 1 1 cup cottage cheese, 1/2 cup oatmeal, 2 slices whole wheat toast
Meal 2 Turkey sandwich on wheat, 7 strawberries
Meal 3 Turkey sandwich on Wheat
Meal 4 1 big bowl of corn flakes and whey shake
Meal 5 Whey shake w/flax. mixed in 5 strawberries


Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
40 min Outdoor Run
Approximate distance: 4.4 miles
Approximate pace: 9 min/mile
Temp: 83F, 70% humidity, breezy
Hill Profile: +3 (1=flat, 5=Very Hilly)
Pain and Injury Index: +1 (0=painless, 5=uhoh)
tight hammies, some piriformis soreness
Water stops: 2

I only do outdoor runs about 2-4 times a month, and given my background expect this to be very detailed, but again, you'll only see this much detail on cardio when I run outside. Outdoor runs have so many variables that you just don't get on a tredmill. I still want to run an occasional 5 or 10 K and this will help me prep for them. This was a great steady run. Felt nice and easy, if a bit hot, humind and hilly. I was the sweat king on this one. Piriformis only started bugging me after mile 2 and it wasn't painful, just sore. Had a good stretch before and after.


Random Sh*t
Geez my back is sore. Chest is starting to get more and more sore, especially after my run. It burns more than anything. Loving it. :) I took a one hour nap after work. It felt good. I think I'll retire early tonight. I Had a busy day at work. I got my DNA chip training in today. Cool stuff. Tomorrow's leg Day, so I better get my z's.

Franjipani
08-15-2002, 07:13 AM
Originally posted by ectx

Cardio
40 min Outdoor Run
Approximate distance: 4.4 miles
Approximate pace: 9 min/mile
Temp: 83F, 70% humidity, breezy
Hill Profile: +3 (1=flat, 5=Very Hilly)
Pain and Injury Index: +1 (0=painless, 5=uhoh)
[/B]

I love how thorough you are in your descriptions:thumbup: Kinda feel like I am jogging right along with you ...hee hee. I only managed to run 10 mins before feeling pain last time I jogged :cry: Hopefully my new shoes will do the trick...

Black_Curtain
08-15-2002, 07:35 AM
Awsome journal! I like it alot! Good luck with achieving your goals.

ectx
08-15-2002, 07:45 AM
Leg Day...Ohhhhh Yeah. :D
8/15/02

Diet
Meal 1 1 big bowl of corn flakes and double whey shake
Meal 2 1 cup cottage cheese w/1 apple, 2 slices whole wheat toast
Meal 3 1 can tuna, 2 slices whole wheat toast, 7 strawberries
Meal 4 1 grilled salmon fillet, w/ whole grain rice
Meal 5 1 whey shake, w/ strawberries mixed in.

I LOVE salmon. Good stuff. IMHO it's just like eating steak. Speaking of which, been craving red meat. Maybe I'll eat some on cheat day. ;)

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching
Squats
1X10 185, 1X7 205, 1X7 255 (+w), 1X12 185
I'm having trouble hitting parallel w/these. I get maybe 10 degrees above.
Mainly my concern here is the old butt injury. I can really feel it stretch out as I get lower. I also worry about the right MCL. I'm okay with the warm-up set. They're nice and low, but as I increase I start feeling the pull in my piriformis. Other than that these felt good. Stance was a little wider than shoulder width...it just felt comfortable there, no particular reason.

Leg Press
2X8 475. Pretty deep on second set especially.

Leg curls
2X8 140. Took these slow on the neg. and held the contraction for 2 sec.

SLDL
2X10 185
These were fine. Only problem was grip. I felt it going on the last set. I felt like I could squeeze out several more reps, but my grip was not cooperating. Any suggestions? I haven't increased much weight on these because of the whole grip problem.

Standing calf raises
4X25 495, 45 s rest intervals (+R)
Yikes, the calves are burning! Did this because the machine is maxed out and 3 sets of 12 felt easy.

Sitting calf raises
3X15 170 took these nice and slow.

As far as leg workouts go, this felt pretty good. I was pretty burned out by the end, and getting really hungry. A quick drive home took care of that. My right knee bugged me a little so I stretched a lot in between sets. Aside from that all was good.


+#R indicates rep increase
+#W indicates weight increase.


Cardio
None...Are you kidding me, My legs are fried after that :)


Random Sh*t
Back is back (haha) to normal today. Chest feels okay too. Sleep was about 6 hrs. last night...probably take a quick nap later today. My plan was to make this a very PC journal. I didn't plan on posting any comments about hotties in the gym...but damn if 3 of the best built women I've ever seen in my life don't walk in within 15 min of each other. All with pierced bellybuttons too! Somehow, I found myself a little distracted. It's about 11:30 as I edit this and my legs are getting really sore...my calves are flipping me off. Slept 1.5 hrs when I got back from work. Felt really good. Well got to catch my z's.

ectx
08-15-2002, 10:59 PM
Black Curtain and Franji, you guys were posting when I was updating. Yikes, Thanks for stopping by. Glad you like the journal Black Curtain feel free to come on by and post your input, and Franji, I wish I could take you on a run with me ;). Get healed up will ya. :)

MonStar
08-16-2002, 06:27 AM
REALLY enjoy reading yout journal man, very detailed etc. Like all of the details on everything that is going on. Keep it up man. :):)

ectx
08-17-2002, 10:09 AM
Monstar, REALLY enjoying writing it. :D

A little late due to a certain Aussie keeping me up all night. ;)

8/16/02

Diet
Meal 1 1 cup cottage cheese w/diced apple and 2 slices of whole wheat toast
Meal 2 1 tuna (1 can) sandwich on wheat, with veggies
Meal 3 1 tuna sandwich on wheat.
Meal 4 1 chicken breast on wheat
Meal 5 Post workout feeding/1 bowl cornflakes + double whey shake
Meal 6 whey shake + flax

drank the extra shake 'cuz I got hungry.

Weights
Arm Day
EZ curl 2 X 9 80
Rev. grip pushdown 1X12, 1X10 80
Inc. DB curl 3 X 8 45
Dec. Skull crushers 2 X 6, 1 X 8 90
Machine Preacher Curl 2X8 90
OH 1 armed DB Ext. 1X15 30 failure (need increase weight)

My arms felt fried after this. The declined skullcrushers absolute evil. Great stuff.



Cardio
in evening...after weights
16 min sprint on stationary bike.
used max setting and random prophile.
Goal was to maintain cadence @ about 95-105 rpm regardless of changing difficulty.

Random Sh*t
My gym is getting remodeled and everything was moved so workout took a little longer. The walls are now painted diarhea yellow. Oh well. Had a long day at work so I worked out in the pm. Got to go help a friend move now. My legs are SORE, especially calves. They're a little pissed at thursday's workout. GOOD. :D Glutes and hams were sore too, quads were okay...which tells me I probably didn't go low enough with the squats. Got to work on that. Maybe I'll practive the movement a bit more and get use to it, warm up with the bar or something. I'm gonna be feeling the arms a little later. Sleep was great last night., won't be in my next entry...wonder why:confused: haha.

Franjipani
08-17-2002, 04:13 PM
Originally posted by ectx
My arms felt fried after this. The declined skullcrushers absolute evil. Great stuff..............Got to go help a friend move now.

You really are a sucker for punishment eh;)

ectx
08-17-2002, 06:27 PM
You really are a sucker for punishment eh

There'll be no lip from you missy. :whip: Don't you have a spin class to catch? :D
...plus, she pulled out the puppy eyes, I had to help her move. Just had to.:)

MonStar
08-18-2002, 12:46 AM
Dec. Skull crushers 2 X 6, 1 X 8 90

Haha decline skulls are brutal. Theyre excellent for your triceps, from what I understand they hit all 3 heads of your triceps effectively. Not that I swear by EMG studies or anything but from experience theyre great arent they? I rarely see many people do them here @ WBB.

ectx
08-18-2002, 02:43 AM
Just got back from a bar...and surprisingly I'm not drunk *hiccup*


Haha decline skulls are brutal. Theyre excellent for your triceps, from what I understand they hit all 3 heads of your triceps effectively. Not that I swear by EMG studies or anything but from experience theyre great arent they? I rarely see many people do them here @ WBB.
Didn't know about that. Skullcrushers are my favorite exercise for tris. I use an EZ curl bar for them. I was getting a little bored and luckily routine changes up every 4-6 weeks or so. I guess I've got a light case of Monstar syndrome. :D I was told to do them declined, and after 3 weeks of doing them I think they're great. I'm loving them man. Funny thing is that I've only seen a few people at my gym do skullcrushers, which I think is strange because it's such a great exercise. They all look at me funny when I do them declined :p. No complaints here though, except maybe from the tri's...haha :) They're really sore right now so, yeah, I love declined skullcrushers. Do you have 'em in your routine? I haven't seen your tri workout yet. I'll look it up later.


8/17/02

Diet
Meal 1 1apple, 2 slices whole wheat toast, +Whey shake
Meal 2 Chicken breast + steamed brown rice
Meal 3 Chicken breast sandwich, mixed veggies
Meal 4 1 big bowl of corn flakes and whey shake
Meal 5 Whey shake w/flax.
diet was good, but water intake was low. I only got about 2.5 ltrs today. I like getting 4. I really felt the dehydration in the run too. Oh well.

Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
40 min Indoor Run/treadmill
Approximate distance: 4 miles
Approximate pace: 10 min/mile
Pain and Injury Index: +.5 (0=painless, 5=uhoh)
tight hams

I know the treadmill reads 10min/mile, but I honestly think that's bullsh*t. Outdoors I can easily crank out an 8-9 min pace, on the treadmill I can't, oh well. The hams are still sore, even moreso than on Wed. run. Treadmills, IMHO suck for anything longer than 30 min...and even that's pushing it. I had to try and get my mind off things so I tried watching TV and going over all the stuff I need to do, etc. etc. Didn't help much. I had to pause w/10 left to go and stretch the hams. Felt much better afterwards. ;) Buckets are an understatement for the amount of sweat on me afterwards. I got back to my place and threw my shirt accidentally over the pants I was planning on wearin after I showered. The shirt left a huge wet spot on the pants...Yikes!,so I wore another pair....haha.


Random Sh*t
Slept not too well last night....something to do with cheeky aussies I guess...haha. Got 5-6 hours, but I took a 2 hour nap later in the day. Arms are a little sore, mostly tri's. I just really have a hard time getting the bi's to get sore :(. I know that soreness isn't the endall be all gauge for how good your workout went, but after yesterdays workout I just felt like they should be crying for mercy, kind of like my calves still are :). Tomorrow is CHEAT DAY, got my menu planned out and everything...hmm. :D Probably will only overdo it a little. My eyes are always a little bit bigger than my appetite, so I end up eating less than I plan on eating. Funny how the body adjusts to the multiple small meal deal. Mine usually freaks out (in unpleasant ways) with junk food. Kinda keeps me in check. Falling asleep typing this so I guess I'll sleep now.

Franjipani
08-18-2002, 04:14 AM
Originally posted by ectx
Tomorrow is CHEAT DAY, got my menu planned out and everything...hmm. :D Probably will only overdo it a little.

I'll be sure to stay tuned for tomorrow's menu then...:p

Didn't see any alcoholic beverages listed today....whats all that about ??? tuttut.....

ectx
08-18-2002, 10:09 AM
Didn't see any alcoholic beverages listed today....whats all that about ???


That's cuz I didn't drink. I haven't had a drink since May. I went to the bar to hang out with my friends. That's all I need :). Plus I'm already a spas without drinks...haha. Don't get me wrong, I plan on drinking on occasion, it's just that I haven't found the right one yet. ;)

ectx
08-18-2002, 11:02 PM
REST DAY----CHEAT DAY
8/18/02

Diet
Cheat day...so I ate like Joe FatA** today....loved it
Got up, had an emapanada (Mexican Pastry thingy) with a whey shake...oh the irony. Munched on some Mike and Ike's in between meals...got a real sweet tooth. Made some Chicken fajitas with grilled green peppers, and onions and some Garlic rice....oooh I'm gonna smell. I was planning on making some Tequila chicken but I didn't have all the ingredients for the marinade...if you guys want the recipe let me know...just thinking about it makes my mouth water. I munched on some Starburst Jellybeans again before dinner. They're my weakness left from my high carb running days. I had a small personal garden chicken pizza with some chex mix...*LOL @ chex mix and pizza* and drank some soda. Didn't take my vitamins or usual supplements today...Like Joe FatA** I tell you. :D Feel like a real porker right now. I was planning on mountain biking but the rear tire on my bike was flat and I couldn't find my patch kit or spare tube...maybe next week. I really miss mountain biking. Before I get b*tched at for not eating clean, I'm very clean on diet leading up to this and I only do this twice a month. If you still want to b*tch me out on diet...feel free to. Maybe it'll help me be a slightly more restrained pig next cheat day. :D


Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
None, Rest day

Random Sh*t
Slept great...about 8 hours. I did get up a little early and then went to bed a little afterwards. I mostly caught up on paperwork, cleaned house, and washed clothes. Worked well I think. Tried to clean up my bachelor pigsty. Looks much better without mounds of clothes everywhere. I feel very rested after this weekend which is good because the last two weeks have been a pain. Tomorrow I switch back to 6 meals and increase my cardio. I also go back on xenadrine rfa. I'm psyched about tomorrow's workout. It's back day and I want to increase reps on my chinups. If it's just 1 or 2 more I'll be happy. I also feel a little more comfortable with this routine now too. Can't wait.

Franjipani
08-18-2002, 11:19 PM
Originally posted by ectx
Didn't take my vitamins or usual supplements today...Like Joe FatA** I tell you. :D Feel like a real porker right now....If you still want to b*tch me out on diet...feel free to. [/B]

tuttut *lol* lucky for you its only twice a month.....still, you seem to make cheating really fun....like a kid in a candy store;)

ectx
08-19-2002, 06:35 AM
This workout is brought to you by xenadrineRFA(tm)...."Behold the power of ephedrine!" , and powered by a shload of empty calories I need to work off from cheat day and loads of rest over the weekend. It's also brought to you by some great tunes and.....

The Letter B....It's back day. :D
*Sesame Street music plays in background*

almost forgot

you seem to make cheating really fun....like a kid in a candy store
Franji, it's all about the fun! :D

8/19/02

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 1 can tuna, green beans
Meal 3 1 can tuna on 2 slices whole wheat toast
Meal 4 Post cardio shake (mixed protein shake + flax)
Meal 5 Whey shake.
Meal 6 Grilled fish fillet w/ green veggies

Weights
Back Day

Chinups 1X7 (+2R!) 1X 6.5 (+1.5R)...okay, last one was more like a 1.75 Not quite as pathetic as last week. Thanks EricG for suggesting I move them up to before T-Bar.

T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X15 135 (+3R!)
Felt a lot easier this time. Even after chinups. Form didn't punk out on last set.

Reverse grip cable row 1X9 190 (+10W) Still felt easy so... 1 X 15 200 (+20 W, +6R!). Like I said, behold the power of ephedrine. :D

Double grip pulldown 2 X 10 150. 1 X 15 150 (+10W, +5R)

Felt great, heart was pounding and everything was easier...I will conquer those chinups, maybe not quite yet, but I will...haha. What was it Drago said in Rocky IV? Oh yeah...."I must BREAK you." :evillaugh

Cardio
25 min on treadmill at 12% grade (max grade) 3.4 mph speed. *Yawn* Low intensity slow treadmill workouts bore me. I may increase speed because this was a total snore. At least I was drenched in sweat afterwards...but still, felt easy. Need to watch it though...have cardio 5 times this week.

Random Sh*t
Today's workout felt great. Slept great though. It was a long day at work and research mentor surprised us with a meeting tomorrow at 10 am...I hate meetings w/1 day notice. I have to prep slides now and don't have much time to make it a nice story. I can't show all my work. Damn those surprise meetings! Worked 10 hr. day...need to sleep now...and still not finished with prepping for meeting. *doh* It's all good. :D

MonStar
08-19-2002, 10:30 PM
Felt great, heart was pounding and everything was easier...I will conquer those chinups, maybe not quite yet, but I will...haha.

Good luck with the chinups man! Haha theyre a real b*tch to gain strength in when you first start them. They were for me at least. Slowly youll get stronger and stronger on them though. Now BW chins feels like nothing. Even +25 feels like nothing. I am hoping one day +90 will feel like nothing.. ;);)

ectx
08-20-2002, 09:01 PM
Originally posted by MonStar


Good luck with the chinups man! Haha theyre a real b*tch to gain strength in when you first start them. They were for me at least. Slowly youll get stronger and stronger on them though. Now BW chins feels like nothing. Even +25 feels like nothing. I am hoping one day +90 will feel like nothing.. ;);)

Thanks MonStar. Your continued words of encouragement help a lot man. Seriously. Now maybe if I lose some of that fatz I'z got they'll get easier. ;) Either way I'll just have to bust my a**. :mad:

8/20/02
Chest Day

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 Whey shake
Meal 3 Grilled chicken w/grilled zucchini
Meal 4 1 can tuna, 1 apple
Meal 5 Mixed protein shake w/flax
Meal 6 8 oz. lean cut steak and green beans

Weird, I don't eat red meat, but I've been craving it lately, so, what the heck, decided to eat some steak....it waz good! ;)


Weights
Chest and ab day (in the am)
Bench Press 2 X 8 165 (+2R), 1X10 165 w/2 finger assist on last rep(+3R)
will increase weight next week and go back to 3X6

Inc. DB Press 1X12 50, 1X 10 60
Felt a little uneven on heavier set. Left shoulder bugged me a little.

Machine Inc. Press 1X14 190 (failure) (+20W)

Hanging Hip curls 3X15

Free Motion Ab machine 3X 25 100
Machine was moved and readjusted during gym remodeling. felt a lot harder to do this time

Janda situps 1X15

+#R indicates rep increase
+#W indicates weight increase.

Overall chest felt like it got a good workout. Form was nice on bench. It sucked a little on incline DB press...mainly because toward the end left shoulder bugged me a little...nothing to stop over, but felt a little uncomfortable. I also felt like my left side was weaker. I'll have to pay closer attention. Back is still burning from yesterday. Don't think it affected todays workout. Also, had no dyslexic plate arithmetic affecting me this time. :D

Cardio
in the pm
25 min 12% Trek, 3.4 mph on treadmill. *snore*

Apartment complex gyms suck. We have 4 diff. cardio machines and all were being used, so instead of walking across the parking lot at my apratment complex, I had to drive to the gym. At least the incline at the gym was set a little higher than the incline on the treadmill at my complex so cardio was a little harder.


Random Sh*t
Geez I'm sleepy. Only slept 6 hours last night. Had to take a 45 min nap at lunch time. I had to get up extra early, set up experiments and prep for lab meeting, go to gym, eat, then make it back in time for lab meeting. I barely squeeked in before the meeting started. It lasted 2 hours...which were at times brain numbing. Still a good meeting. Got listed my requirements to finally complete my degree. Not too far off. Hopefully by November I'll be able to wrap everything up. My back is sore and my chest is burning again. It feels great, again, reminds me that I'm alive. Trainer wants to use my before and afters for advertising purposes. Don't know if I'll let him. Tomorrow I rest on weights and do a 45 min cardio session. Weight is still hovering at 203 lb.

MonStar
08-21-2002, 12:59 AM
Originally posted by ectx
Thanks MonStar. Your continued words of encouragement help a lot man. Seriously. Now maybe if I lose some of that fatz I'z got they'll get easier. ;) Either way I'll just have to bust my a**. :mad:

No problem man, again your words of encouragement are helpful too. I dont know about a lot of people here at WBB but for me at least people posting in my journal is great. Makes things less boring and makes me feel like I am actually getting somewhere, etc.


Random Sh*t
Geez I'm sleepy. Only slept 6 hours last night. Had to take a 45 min nap at lunch time. I had to get up extra early, set up experiments and prep for lab meeting, go to gym, eat, then make it back in time for lab meeting.

Damn man haha busy lifestyle. Mine is basically sleep, work 15-20 hours a week, and workout right now. In 2 weeks college starts so 3 days of the week Ill be in class. Classes are 2.5 hours long though. :eek::eek:

Franjipani
08-21-2002, 07:37 AM
Originally posted by ectx
Trainer wants to use my before and afters for advertising purposes. Don't know if I'll let him.

errrrm, mind if we take a peek first;) ????

ectx
08-22-2002, 01:50 AM
Damn man haha busy lifestyle. Mine is basically sleep, work 15-20 hours a week, and workout right now. In 2 weeks college starts so 3 days of the week Ill be in class. Classes are 2.5 hours long though.

ahhh sleep. I remember that. If you go to grad school kiss it good bye. g'luck in the classes.


errrrm, mind if we take a peek first ????

Pffft, you've seen 'em. And no! I'm *laughs hysterically* shy. Well, maybe later. oooh, yeah, thanks for making me super late on my journal entry. :mad: ;)

8/21/02

Diet
Meal 1 Low carb protein bar
Meal 2 1 can tuna and veggies
Meal 3 1 can tuna and apple
Meal 4 Protein shake
Meal 5 Postcardio shake (mixed protein) w/ flax
Meal 6 1 can of tuna and green beans

Diet was fine today...except spaced out meals 4 and 5 too much. Also, I think I'm turning into a fish. Must grill up some chicken or other stuff. Geez, I'm growning gills.


Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
45 min trek on treadmill, 12% incline, 3.4 mph speed.
easy, but still covered in sweat so I guess it was good.

Pain and Injury Index: +0 (0=painless, 5=uhoh)

Treadmill hog was at the gym. Had to wait for him to finish..which was a log run. but PLEEZe.

Random Sh*t
Today was even more hectic than yesterday...still slept 8 hrs....which is good, because I needed it. Had a 10 hr. work day. It's all good. Tomorrow's leg day and I'm psyched. Back is still a little sore and chest is Burnin. Loving it. :D Can't wait until tomorrow.

ectx
08-22-2002, 08:26 AM
Leg Day...yep, sure is.
8/22/02

Diet
Meal 1 1 big bowl of corn flakes and double whey shake
Meal 2 Chicken subway on oat bread w/ baked lays
Meal 3 can of tuna and apple
Meal 4 2 grilled chicken tacos w/brown rice and grilled onions and bill peppers
Meal 5 whey shake w/flax
Meal 6 1 can tuna

Today was a 2 cheat meal day...not a full blown cheat day, hence the subway sandwich and the chicken taco. I made the the chicken tacos so meal was still low in fat. All food was grilled. No oil was added. Carbs were a little higher than I'm use to, and after eating the chicken I felt stuffed. Still, I'm down 3 pounds. Felt leaner too.

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching.
Still stretched a lot because of old butt and knee injuries.

Squats
1X10 185, 1X7 205, 1X5 255, 1X12 255 (+W)
Still having trouble hitting parallel. Felt better this time. A bit lower. Had me huffing and puffing afterwards. Friend Meg. was joking with me about it. Asked random guy doing squats who seemed to be going pretty low for help on form. Gave me some good tips. Told me to look up and bring knees in on up motion and just focus on that and to make sure form was good. Will try this next time. Geez my sentences are choppy.

Leg Press
1X10 (+2R), 1X12 475. (+4R)
Will focus on getting the knees a bit deeper next time. Not bad though. Just want to make sure I'm getting the most out of it before I increase the weight.

Leg curls
1X8. 1X 10 140. (+R) Felt even easier. Will increase weight next time.

SLDL
1X10 185, 1X 12 205 (+W, +R)
I used an alternating grip and this help loads. I was able to increase to 205, which was still easy. I went slowly and made sure bar was at lower shins for start and that movement was nice and slow up. Again, because grip was not an issue this time I'll increase again next week. Back is burning nicely. :) This is great because the weight's alway felt easy to me, even when I was working up. It was the grip that would start punking out toward the end. I should be able to lift more next week.

Standing calf raises
4X25 495 (machine max), 45 s rest intervals
Last week this killed me. This week, nah. :p

Sitting calf raises
3X20 180 took these nice and slow. (+10W, +5R/set), even though these were slightly up on weight and reps increased it still felt easy. Will increase weight next time. Just thought the standing calf raises would have fried them enough to challenge me with these but no. I guess there are some benifits to my running days, heck, even to my fatty days.

Workout was better than last week. I was soaked up in sweat by the end. The best thing is that the knees did not bug me and I got some good advice on squats. All is well with the world again. :) Last week I was really concerned because I felt the squats on my inner knee. When I tore my MCL that was the same area that bugged me. That was one of the most painful experiences I've ever had. It felt like the side of my knee was burning and like each step placed 100 razor blades under my knee. It's amazing what an injury will do to your confidence. Well enough of my geriatric rants.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nope, No way, No how, not on leg day. :)

Random Sh*t
Had very little sleep last night...about 4-5 hours...YIKES. Too much work. TOO MUCH CHATTER *makes shhh sign at Franji*. Anyhow, woke up a little later which was actually good because gym had less people there. This made me a little late for work and also meant I had to double-time-it in the lab. Left earlier than usual today from work though. This was good. I get to go to bed a little earlier. Chest is still a little sore, back is almost normal again. Legs are starting to feel it as I type this. Great, because last time I barely felt anything, and what I did feel was mostly calves, this time, quads, butt, and hams feel sore. Hope I can stand up tomorrow. What is it with my monosyllabic rants today? :confused: Oh well.

Franjipani
08-23-2002, 02:20 AM
Originally posted by ectx
Carbs were a little higher than I'm use to, and after eating the chicken I felt stuffed. Still, I'm down 3 pounds. Felt leaner too.

Congrats on the weight Loss :thumbup:, thats great news !!!

*lol* at your geriatric rants;)

MonStar
08-23-2002, 06:13 AM
Squats
1X10 185, 1X7 205, 1X5 255, 1X12 255 (+W)

Wow ectx strength in squats is looking good man! Really lookin good. 12 reps with 255 lbs.? Great lower body strength bro. Keep up the hard work man. Squats will help everything grow man just keep shooting for a little more weight every single week.

ectx
08-23-2002, 05:26 PM
Thanks MonStar, but in all honesty, I think my form kind a sucks on these. This is my 3rd time doing squats and I just don't feel like I'm going far enough down. I don't feel like I quite hit parallel. I just have a hard time gauging it. I'm also a little paranoid about my old injuries. Tearing a ligament sucks. I noticed you had a thread on squats. I also noticed that you mentioned going as far as was comfortable to you. Any suggestions? Maybe I'll try lowering the weight and doing ATF squats? I just think they're too rough on the knees, especially with an old MCL injury. Well, at least my legs are big-time sore. Going up stairs has been a little rough today. LOL. I'm sore from my ass to my toes. :eek:

MonStar
08-23-2002, 08:38 PM
Good luck with whatever you choose ectx. Personally I do my squats a little over parallel. Just how far I can go down comfortably thats all. I am not recommending them or anything like that because I know that a lot of people think that its wrong that I squat that way.

Good luck though man. :D:D

ectx
08-24-2002, 02:09 AM
Monstar, I think I'm gonna concentrate on form on the 1st and last sets and just concentrate on getting down to parallel with a lower weight. I decided against the ATF squats because of the injury factor. I guess what ultimately counts is that my legs get fried...and judging by how they feel right now, they're burned. :D

T.G.I.F.
thank you, 'nuff said.

8/23/02
Arm Day

Diet
Meal 1 1 protein shake
Meal 2 Tuna (1 can) sandwich on wheat
Meal 3 1 can tuna and green beans
Meal 4 Post workout feeding/1 bowl cornflakes + double whey shake
Meal 5 Grilled salmon and mixed veggies
Meal 6 whey shake + flax

Forgot to take am dose of Xenadrine. I could feel it too. I didn't have my extra kick. Aside from that all was good. Got a few cravings for sweets, but nothing major. Hydration was a little low today, about 3 l. This is the second day in a row that I don't drink enough water. Need to work on this.

Weights
Arm Day
EZ curl 2 X 12 80 (+3R)
felt a lot more controlled this week.
Rev. grip pushdown 2X12, 80 (+2R)
Inc. DB curl 3 X 8 45
No change here, except that this was again, more controlled than last week.
I'll increase reps next time.
Dec. Skull crushers 1 X 6 90, 2 X 10 80
WTF? Last week, according to my journal, I did 3 sets w/ 90, this week that first set was barely completed and I had to lower the weight. I may have marked it incorrectly in my journal. The decline may have been a little diff. this time. I don't know. Tri's were burning afterwards though.

Machine Preacher Curl 1X8 100, 1X10 90

OH 1 armed DB Ext. 1X15 35

I was a little low energy for this one. Don't quite know what happened. I may start getting a few carbs pre-workout if I'm feeling a little low eneregy. Other than that all was well.

Cardio
25 min, 12% (max grade) incline trek at 3.4 mph setting.
boring. May do a 35 min. trail run tomorrow to spice things up a bit.

Random Sh*t
Not much to rant about. Work went well (just love the alliteration). Sleep was still off, but a little better; 6 hrs. Soreness is an understatement for how my legs feel. I can feel muscles on my legs I never realized even existed! I'd say more, but there's nothing more to say. I've noticed that I use the word "geez" a lot. I may start keeping a redundant word count section at the end of each entry. :)

ectx
08-25-2002, 02:35 AM
Hot, Humid, and Hilly. I think I 'll go for a run

8/24/02

Weights
Meal 1 Whey shake w/flax
Meal 2 1/2 container of egg beaters (25g protein) w/ 1 small onion Scrambled.
Meal 3 Whey shake
Meal 4 1 can of tuna and mixed veggies
Meal 5 1 whey shake
Meal 6 Tuna sandwich on Wheat homeade pocket.

I was feeling really hungry toward the end of the day and found myself eating about every 2 1/2 hours instead of 3. My last meal is scheduled to be a carbs 1 meal (simple carb) but I was really hungry and I decided to try something a little different...I mixed up 1 can tuna with about 3 tablespoons of peas and 1/2 tsp of mustard and a dash of seasoning (to stick it all together really), piled it into a sandwich maker between 2 slices of whole wheat bread, and let it go for 5 min. I took the mother out and sprayed it with some zero cal butter flavoring and ate my 2 perfectly pressed sandwich triangle pockets. Now if the idea of peas and tuna and even mustard sounds nasty, believe me it's not. This was a great variation on the typical sandwich. Pretty decent in the nutritional arena too...lots of protein, fiber and about maybe 120 cals in carbs, and the rest all protein. I guess more importantly, it hit the spot and tasted pretty damn good...doesn't sound like it would, but believe me it did. Wish I had steak though. Still craving it :D

Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
30 min Trail run
Approximate distance: 3.5 miles
Approximate pace: Varied from 7.5 min mile to 10 min mile, depending on terrain
Temp: 89F, 50% humidity
Hill Profile: 1 to 5 (1=flat, 5=Very Hilly)
Pain and Injury Index: 0 (0=painless, 5=uhoh)
Water stops: 1

I haven't run with my friends in a while, mainly because of injury or because of my training schedule. We had a scheduled trail run. I asked about the length of the trail and was told it was a little over 3.5 miles max, so I decided to run with them. Usually I'll drive the water truck and hangout, but this time I ran. Needless to say, they were a bit surprised to see I was running. :D The trail was a biatch. It went through a creek bed, through some hills, over lots of rocks, up a small cliff, and down into a ravine, hence the preface to today's entry. Some parts I walked because there was no other way of getting through them. Others I sprinted. The run felt great, if a bit hot. There were about 30 of us there and I managed to stay within the front 5-10 in the pack. I wasn't running really fast, I just felt good and tried to be as steady with my pace. It felt so good to be out there I almost didn't notice the heat. I had a few surprised faces when they saw me toward the front of the pack at the end. I probably won't go on trail runs often, but if they fall on the right cardio day and they aren't to long, I think I'll try and do 1 at least once a month. I'd do more because I find doing trail a lot more fun, but trails also are a lot rougher on your joints. If your running through river beds, jumping from rock to rock, jumping over narrowing streams, and climbing up hills and small cliffs the risk for injury is high. Still, this felt great. I've noticed that after a really rough leg day I have great runs...I think this was one of those times. :D

Random Sh*t
Sleep was right on last night...about 8 hours...loved it. I had to go in to work for about 4 hours. Afterwards I hung out by the pool for a while. I lost track of time and ended up rushing to the run. I wanted to take a shower before going, but didn't have time and figured "hey, I'm gonna get sweaty again anyway". BAD IDEA. With the sun and Texas heat out I got FUNKY, and I'm not just talking a little sweaty funky, I mean, clearing rooms funky. I actually had to roll down the windows in my truck because I couldn't stand myself! I reeked! A good long shower took care of da funk and everything was well with the world. We hung out and played darts at a local bar afterwards. I got a few compliments on the whole "hey, you're not a fatass anymore" thing. It was a nice stroke to the ego and gives me additional motivation for my gym time. I'm actually pretty psyched about Monday, which is back day. I usually don't get excited about back day, but I really like the new routine. I'm going to see if I can get 2 sets of 8 or maybe even 10 chinups. I know that's not much by WBB standards, but my back's been a bit neglected and I'm finally starting to feel good about back day. It's all about the journey. :)

Franjipani
08-25-2002, 05:02 AM
Originally posted by ectx
With the sun and Texas heat out I got FUNKY, and I'm not just talking a little sweaty funky, I mean, clearing rooms funky. I actually had to roll down the windows in my truck because I couldn't stand myself! A good long shower took care of da funk and everything was well with the world.

*lol* thanks for sharing:p :p :p

Glad to see you running without any pain...Hope you had a great time? Its wonderful when you get positive comments on all your hard work, and I agree, it does give you additional motivation....

Ohhh and i reckon you can do 10 chinups easy;)

ectx
08-26-2002, 12:17 AM
*lol* thanks for sharing

Glad to see you running without any pain...Hope you had a great time? Its wonderful when you get positive comments on all your hard work, and I agree, it does give you additional motivation....

Ohhh and i reckon you can do 10 chinups easy

Believe me Franji, you wouldn't want me to share this odor, or if I did, you'd be begging me to take it bad! Thanks for the encouragement on the chins..."easy", nah, but I'm working on it. ;)

Sunday=Rest Day
needed it much.

8/25/02

Diet
Meal 1 Scrambled egg whites w 1/4 diced tom. and 1/4 diced green peppers
Meal 2 1 can tuna on 2 slices of whole wheat
Meal 3 Protein Shake
Meal 4 1 bowl cornflakes + protein bar
Meal 5 Protein shake w/flax and strawberries


I got up early and had 2 slices of toast (I didn't list this because it was mainly my "I'm in desperate need of carbs" out of bed craving...nothing major) did some work and ended up going back to sleep. Because of this I didn't have time to get all six meals in, so I only had 5.

Weights
NONE...rest day I tell you.

Cardio
Haha...after yesterday's run? I don't think so!

Random Sh*t
Today was pretty relaxed as far as Sunday's go. I mainly caught up on work, and tried to finish up one of my publications. All was generally well. I went and visited my friends and watched TV with them. It was a "balance out the estrogen night"...too many of the girls visiting friend's wife to watch Sex in the City. LOL. On a side note, I'm pretty proud of this particular friend. He made the all army male team for his base this morning. He ran all 9+ miles of the qualifying course at a 6:30 min/mile pace. He's one of 4 selected to be on the team. The top two in his team ran 5 min miles...that's just insane...I'm guessing they're rail thin...haha. At least that's what I'll tell myself. :D Anyhow, props to him. With that said...holy cow I'm sore. Yesterday's trail run was a whole body workout. I forgot how many accesory muscles you require to stabilize while trail running. Not only are my legs sore, but also my midsection, my lower back and my sides. I guess it comes from all that jumping and ducking to avoid trees or rocks. Again, a great workout. I went and purchased groceries tonight...restocked on cottage cheese, fruits, bread, cereal and milk. I'll be set at least for a little while. I'm psyched about tomorrow...back day. I'm going to try and get some decent sleep so that I can totally kick those chins. Can't wait.

MonStar
08-26-2002, 06:44 AM
Journal looking good ectx. Keep up the detailed entries man makes reading your journal a lot of fun. Rest days suck dont they? I hate them so much. Unless I REALLY need them.

ectx
08-26-2002, 06:51 AM
MonStar, again, thanks man. I don't mind rest days *too* much. Like you said, unless you really need them. I guess I needed mine.

On the road to owning those chinups
or Back Day: Take 3

8/26/02

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 1 cup cottage cheese w/strawberries and 2 slices of whole wheat toast
Meal 3 1 turkey sandwich w/ 3 slices of tomato on 2 slices of whole wheat bread
Meal 4 1 cup cottage cheese w/ strawberries
Meal 5 1 whey shake w/7 strawberries and flax

snacked on a few strawberries during the day. I've had major carb cravings today. They've been under control lately, but today was a bit bad. Also, spaced out meal 3 and 4 too far apart. Perhaps that would explain the cravings...Geez.


Weights

+#R indicates rep increase
+#W indicates weight increase.
ie. (+5 R) = up 5 reps
(+10W)=up 10 lbs

Back Day

Chinups 1X10 (+3R) 1X 9.5 (+1.5R)...okay, again...last one was more like a 1.75 So if I round up...hahaha I reached my goal of 2 sets of 10. Actually my goal was of doing 2 sets for a min of 8 reps. I'd say it's been accomplished. I hope to add at least two reps each time I do back and work my way up to the point where they're a yawn. *Hopefully* fast on the road to owning them. ;)

T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X16 135 (+1R)While form was good last time and this time, this felt hard. I barely eeked out the last rep and it was only for ego's sake so that I could at least feel like I accomplished something here. I don't know, these rows just didn't feel like they killed my back like last week's. :(

Reverse grip cable row 1X9 200 (+10W) 1 X 12 200. Again, I struggled a bit more today with these....I see a theme developing. I did more reps w/200, but I just didn't feel like my back was getting as much out of them.

Double grip pulldown 2 X 10 160. 1 X 12 120 (+10W)
These were a bit harder.

I'd say this workout sucked, but it really didn't. I accomplished all of my goals, especially my goal on chinups. It's just that I like for my back to burn after each workout. I want to feel exhausted, and today I didn't. Sure I was sweating, and a little out of breath, but I don't feel like I gave it my 100%. I guess it gets more of a "blah" rating than anything else. Not bad, maybe even good, but no where near great, just blah.

Cardio
16 min's on stationary bike on medium to diff. level. This is suppose to be a balls out sprint on the bike for 16 min...but my mind was somewhere else and I just kind of didn't put myself into it. I don't know if it was lack of energy, or lack of focus. Either way, I can't be slacking, even on cardio.

Random Sh*t
Today was busy and tired. I'm off the Xenadrine this week, so I guess that might explain the tired and blah part. I got to work extremely late and then had to make up for all I missed out on. I still managed to pack in a solid 8 hours of work. I just don't feel like I accomplished much. It seems everybody wants you to do their work and still do your own. Well screw that. Anyhow, staying awake is a chore now, so 'nuff said.

MonStar
08-26-2002, 06:56 AM
ectx:

What do you the Rs and Ws stand for in your workouts? R I am guessing is record, or no? I just use the (!) for a personal best. Is that what you use?

ectx
08-26-2002, 07:01 AM
An R stands for an increase in reps, and a W for an increase in weight...the number preceding it is usually the amount of reps I increase by or weight I increase by. So (+3R) means up 3 reps and +(10W) means up 10 lbs. Since I'm fairly new to all of this, consider any increase a PR. I usually keep a legend at the bottom of the section, but I've gotten a little sloppy. I'll go back and edit it in.

ectx
08-27-2002, 07:04 AM
Life without ephedrine, Day 2
or, the blah chronicles

8/27/02
Chest Day

Diet
Meal 1 Post workout meal/ 1 HUGE bowl of corn flakes and whey shake
Meal 2 Turkey sandwich on wheat and 1 apple
Meal 3 Turkey sandwich on wheat and 1/2 grapefruit
Meal 4 6 oz lean steak w/ 1 cup whole grain rice
Meal 5 Whey shake w/ strawberries

Snacked on a banana and some strawberries. Other than that all was good. Just been getting big time carb cravings for the past 2 days.

Weights
Chest and ab day (in the am)

Bench Press 2 X 6 175, 1X5.5 175 (+10W)
(Form was bad on last rep so counted it as 1/2)

My goal was to be able to do steady reps at 200 lb by November. With only 25 lbs to go I'm hoping I can reach that goal a little early. This was my first time at 175, and although it didn't feel easy, and I don't think I reached the full range of motion, I'm still happy with it. Next week I'll concentrate on form. I'll also try to eek out a few extra reps. Repping w/ 200's the goal...200 here I come. :D

Inc. DB Press 1X12 50, 1X 12 60 (+2R)
Felt much better this week. Left arm was even and at times even felt stronger, maybe because I was so concious of it after last week's workout

Machine Inc. Press 1X14 200 (+10W)

Hanging Hip curls 3X18 (+3R)
It's amazing how quickly your body adapts. 3 weeks ago, when I added these, I thought I would puke after doing them. This week it was easy.

Free Motion Ab machine 3X 25 100
This sucker had the abs burning, and just about everything else. Definitely a lot harder than regular machine crunches.

Janda situps 1X18

+#R indicates rep increase
+#W indicates weight increase.

Overall this workout was not bad. Flat BP was up and Incline DB press felt better. Somehow, still, the intensity level did not feel quite high enough. I'm blaming it on the fact that this is my week off ephedrine. Either way, I need to remember to kick it up a notch and push myself a little harder, regardless of the epehdrine.

Cardio
None today.

Random Sh*t
I fell asleep yesterday! I had lots of work to do too. *doh* In bed by 11...wow. I was out like a light. I guess I was more tired than I thought. I even fell asleep during a chat session...I guess my body was trying to tell me something. Back is a little sore, and my legs are finally back to normal. I'm hoping I'll have a great leg day on Thursday. On a personal note I got my butt chewed out today by my boss. He says he can tell I'm working hard, but the innovation and fire and drive are missing. He says he's worried about me. Heck, I'm worried about me. I don't blame him, but I wish he'd realize that he doesn't make it easy for me either. Oh well. I hope tomorrow will be better.

Franjipani
08-27-2002, 07:17 AM
Originally posted by ectx
Hanging Hip curls 3X18 (+3R)
It's amazing how quickly your body adapts. 3 weeks ago, when I added these, I thought I would puke after doing them. [/B]

*lol * Charming!!! :eek:



I even fell asleep during a chat session...I guess my body was trying to tell me something.

*LMAO* eeeerrrrm geriatric springs to mind.....:p :p



j/k - Looks like you have incorporated lots of new stuff to your routine??? I love the fact your goals have such clarity and are so specific:D

MonStar
08-27-2002, 09:01 AM
My goal was to be able to do steady reps at 200 lb by November. With only 25 lbs to go I'm hoping I can reach that goal a little early. This was my first time at 175, and although it didn't feel easy, and I don't think I reached the full range of motion, I'm still happy with it. Next week I'll concentrate on form. I'll also try to eek out a few extra reps. Repping w/ 200's the goal...200 here I come. :D

Good luck with this ectx! I have all of my goals set as well. You can view them by clicking "view my goals" in my signature. Some of them are a little extreme but I hope to achieve EVERY single one of them by 2003. I am going to try and do whatever it takes. AT LEAST achieve the weight if not the reps goals.

ectx
08-28-2002, 12:01 AM
Originally posted by Franjipani

*lol * Charming!!! :eek:

*LMAO* eeeerrrrm geriatric springs to mind.....:p :p

j/k - Looks like you have incorporated lots of new stuff to your routine??? I love the fact your goals have such clarity and are so specific:D

*Pops out Whip and threatens Franji* Don't make my geriatric ass use this thing young lady...Oh wait, you're 2 years my senior. :p Plus I'd never hit a lady ;)

The stuff in the routine hasn't changed. I guess you're finally paying attention. tuttut j/k It'll probably change a little in the next two weeks. For now I'm sticking to it. My goals are very incremental. I have main goals, but I also set goals for reps and weight on a week to week basis in hopes of achieving the main goal.


Originally posted by MonStar

Good luck with this ectx! I have all of my goals set as well. You can view them by clicking "view my goals" in my signature. Some of them are a little extreme but I hope to achieve EVERY single one of them by 2003. I am going to try and do whatever it takes. AT LEAST achieve the weight if not the reps goals.

Thanks again to both of you for keeping me motivated. I checked out your goals MonStar when I first saw your sig. Extreme, shmextreme. From reading your journal I can see that you've already made amazing progress. You've got to challenge yourself. Heck, if someone had told me I would one day be able to run 20 miles back when I weighed 310 lbs, I would have laughed at them. But as you progress you start learning the extremes your body is capable of. Pretty cool stuff actually. So I say more power to you. From reading all the journals the progress is amazing. I'm all about goals, and hopefully, in a years time, after achieving them, I won't be so embarassed about my lifts. ;)

MonStar
08-28-2002, 12:06 AM
Heck, if someone had told me I would one day be able to run 20 miles back when I weighed 310 lbs, I would have laughed at them. But as you progress you start learning the extremes your body is capable of. Pretty cool stuff actually. So I say more power to you. From reading all the journals the progress is amazing. I'm all about goals, and hopefully, in a years time, after achieving them, I won't be so embarassed about my lifts.

Good points ectx. Really really good. Thats crazy that you used to weigh 310 lbs. Insane man, really really insane. Yeah a year from now your strength should be nuts man. Just stay motivated and be consistent. Gains will come. Youll realize some exercises will be easier than others.

By 2004 I want a 400 lbs. bench, 600 lbs. squat easy, 185 lbs. curls, and 205 lbs. skulls, along with some crazy a*s dips and a good +135 lbs. chin. Well see how things go I guess. Really looking forward to gaining some crazy strength over the next year.

Cant decide what I want to do with dips because theyre killing the palms of my hands with +135 lbs.

ectx
08-28-2002, 11:38 PM
Monstar, thanks, and good luck with the dips. Have you thought of maybe taping the hands? I hate the disconnected feeling of having anything on your hands but maybe it'll help.

8/28/02
Wednesday

Diet
Meal 1 1 cup cottage cheese, 1 banana, 2 slices whole wheat toast
Meal 2 Turkey sandwich on wheat, 1/2 grapefruit
Meal 3 Turkey sandwich on Wheat
Meal 4 1 big bowl of corn flakes and whey shake
Meal 5 Whey shake w/flax. mixed in 5 strawberries

Hydration index: 4
(number liters of H2O)

I'm getting pretty predictable here. I copied and pasted this and only changed 2 things. Geez I'm boring. Carb cravings were better, but still munched on a few strawberries, just not as many. Hydration was better. It's been really bad the last couple of days.

Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
40 min Jog on Treadmill
Approximate distance: 4 miles
Approximate pace: 9 min/mile-10 min/mile
Grade: Flat.
Pain and Injury Index: +2 (0=painless, 5=uhoh)
hams were tight, inner right night felt funny.
Stopped 25 min in to stretch and hydrate...about 3-5 min break. needed it too...tight hams and all. This is just so weird. When I would run distance the hams never got tight, it was always the quads or glutes that would bug me, and now it's the hams...just weird.

Getting my ass up to do cardio was a challenge today. I fell asleep after getting home, and then I just couldn't get up. I dragged my butt to the treadmill and the idea of doing 40 min's indoors was killing me. I sucked it up, especially after Monday's crappy cardio, and had at it. After I got going it felt easy. I got a little tight halfway through and stopped to stretch and drink some water. the inner knee/old MCL injury was bugging me. I hate that. I think it's the shoes too. I'll rotate again next time. I hope it wont affect tomorrow's leg workout.


Random Sh*t
Okay, somethings wrong. My back and chest did not complain at all today. It just feels weird. I've come to enjoy my muscle soreness. It's my friend now. I got up a little later, but without an AM workout I managed to get to work a little early. I had a very productive day too. Busy as could be expected. I crashed hard when I got home though. My folks may come in on Friday, to visit. I'd actually much rather visit them. I'm a little homesick. Still, got a big weekend planned though. Friday I catch a baseball game, Saturday is poker night, and Sunday I'll be going to cheer my friends on at a triathlon. Afterwards we're having a BBQ and going to an 80's rock concert ...soundz cheesy, but I'm all about the cheese. HaHa. Bring out the Poison, let's hear some Foreigner. Okay, I just scared myself.

ectx
08-29-2002, 09:03 AM
Leg Day...jaba the squat
or the ongoing squat saga
8/29/02

Diet
Meal 1 1 big bowl of corn flakes and double whey shake
Meal 2 1 turkey sandwich and 1 banana
Meal 3 1 tuna sandwich and 1/2 grapefruit
Meal 4 6 oz lean cut steak and 1 cup whole grain rice
Meal 5 Whey shake w/flax

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching.
Still stretched a lot because of old butt and knee injuries. Did high impact cardio kind of late last night so they were kind of complaining.

Squats
1X10 185, 1X7 185, 1X5 185 (below parallel), 1X12 135 ATF
Because of my ongoing "squat saga" I decided to check the ego at the door (not that I have anything to back it up with...haha) and make sure I was doing these right. I stayed at the lower weight (185 and did 2 sets going to parallel, and then one below it. Then I figured, "what the hell, there's no better way to gauge parallel than by going way below it...so I did. I did my last set with my butt to the floor. Honestly, I think I got more out of doing them this way, than I did out of doing 12 halfass reps of 255. It was also good because My knees were bugging me and the extra weight may have been too much for them.

Leg Press
1X10, 1X12 480 (W)
These were very controlled with my knees touching my chest on the way down. They felt great. I actually used a different sled for these. It didn't have the central peg besides the two side ones, which is why I went up 5 *laughs hysterically* whole pounds. I'm not planning on going up to 500 until next week. I do these kind of slow and low...and after squats they really kill my legs. Again, they felt great.

Leg curls
2X7 150 (+10)
I think the hams are finally starting to get better. I've kind of neglected them. Second set was to failure. I'll try and do more reps next week.

SLDL
1X10 205, 1X8 225 (+20W!)
If my squat was going to be pathetic then my SLDL wasn't going to be quite as pathetic. The alternating grip is the shiznat. These were very nice and controlled. I could really feel it in my back and in my butt. I decided to try 225 because the 205 didn't completely drain me. 225 was not bad at all. I probably could have done another 2 reps. Still nice and in control. I may try another weight increase next week. I think I'll start off with the 225 for 10 and then go up a bit for 8.

Skipped calves because of time limitations. Ran into chatty patty and that ate up some of my time, and 4 sets of 25 + 3 sets of 20 were just not gonna happen in 5 minutes. I'll do them tomorrow on arm day.

Weight was lower on squats, but form was way better. Everything else was great. I think this was actually a better workout than last weeks, although last week's was a bit weak. I was a bit cautious about it too because my legs were spassing on me last night, mainly knees and butt; the two areas I've injured before. I stretched nicely and all was well with the world, yet again. I waited a bit before going to the gym...hence the late part, because I was affraid I would reinjure the knees. I wanted them to be a little warmer than usual. My heart was actually pounding with fear of injury as I drove up there. Amazing what the fear of injury will do to you.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Yeah, right.

Random Sh*t
Sleep was ahight. but blah. I got to work a little late. Still, I was very productive. i pretty much was up and busy from the moment I got in, to the moment I left. My prof. is out of town and will be returning tomorrow. I promised him a manuscript on his desk and I won't let him down. I think I've decided what to do on the career front. I think I'll end up taking the job offer at one of the local universities I got. I'm burnt out from doing research, and although the research offer at Wash. U. is tempting, I don't know if I could do it at this point. I never thought I'd say this, but I actually look forward to teaching college freshmen. At the very least this gives me some clarity. I may also look for jobs in industry if I find one not too far away. It's starting to get late as I go back and edit this and I still have lots of work to finish up. My legs are starting to complain from the day's workout. Yikes. Should be fun getting up and walking tomorrow. Can't wait to gauge my progress a year from now, heck, even 6 months from now. :) It really is all about the journey. :cool:

ectx
08-30-2002, 08:59 PM
12 Hour Work Day...
Damn, I'm tired.

8/30/02
Friday, arm day

Diet
Meal 1 1 cup cottage cheese w/1banana and 2 slices of whole wheat toast
Meal 2 1 cup cottage cheese w 1 banana and 1/2 grapefruit
Meal 3 Thai Chicken & brocolli
Meal 4 Post workout feeding/1 bowl cornflakes + double whey shake
Meal 5 whey shake + flax and 1/2 grape fruit

Went out to eat with the lab. Meal 3 was Thai food....love it. To try and make it "clean" I asked for it w/out oil, and I didn't have the rice, soup, or springroll :rolleyes:. Thai food is the sh*t. :)

Weights

EZ curl 1 X 15 80 1 X 12 80 (+4R)
May increase weight next time or try and get two sets of 15.

Rev. grip pushdown 2X12 80 (+2R)
The reverse grip really kills me on these.

Inc. DB curl 3 X 8 45
Really struggled today with these. Don't know why. I really had to fight for each rep in the last set. Maybe form was better this week, or maybe I'm just a li'l biatch. Don't know. Eitherway these sucked.

Dec. Skull crushers 1 X 8, 2 X 12 80
These felt great. Really killed the tri's. Form's improved on them too. Could feel them burning afterwards.

Machine Preacher Curl 1X10 100

OH 1 armed DB Ext. 1X12 35 (+5W)

My arms felt fried after this, especially the tri's. Still, overall I felt weak. I didn't get much sleep last night and yesterday I had the leg workout from hell. I guess this affected today's workout because I felt really tired afterwards. I was suppose to hit the calves after neglecting them yesterday. I went home instead.


Cardio
Damn $#%t! Not enough hours in the day. With lab work as busy as it's been and everything else going on I didn't have time for my scheduled cardio. I'm moving my 40 min jog to Sunday and my 16 min interval to tomorrow along with my forgotten calve workout. I absolutely hate skipping out. I have only neglected one cardio session since May and I'm not about to start now!

Random Sh*t
I had a 12 hour workday today. This really wore me out. To top it off I only slept about 3-4 hours last night....not good. Right now I'm about to crash, but I've got a party to go to. I'll hit it for a few hours, then come back and crash. Hopefully I'll get to sleep some tonight. Amazing thing is that all throughout work I felt energized. It wasn't until I got home that everything hit me. MY LEGS ARE KILLING ME! I'm walking funny, and if I sit I have a hard time getting up. Really hit them hard yesterday. I think the full range was what did it. The quads are sore little biatches, so are the hams. Glutes are sore and so's my back. I feel very...well, alive...now if I can only catch my z's.
:whiner:

Blood&Iron
08-30-2002, 09:10 PM
Originally posted by ectx


Squats
1X10 185, 1X7 185, 1X5 185 (below parallel), 1X12 135 ATF
Because of my ongoing "squat saga" I decided to check the ego at the door (not that I have anything to back it up with...haha) and make sure I was doing these right. I stayed at the lower weight (185 and did 2 sets going to parallel, and then one below it. Then I figured, "what the hell, there's no better way to gauge parallel than by going way below it...so I did. I did my last set with my butt to the floor. Honestly, I think I got more out of doing them this way, than I did out of doing 12 halfass reps of 255. It was also good because My knees were bugging me and the extra weight may have been too much for them.


This is the kinda thing I like to see. Checking your ego at the door, and doing things right. Good job.

Dunno why, but I embarassed to say I haven't been reading your journal regularly. There are so damn many of 'em, it's hard to keep track of every one, every day. I try to at least check up on them all occasionally, but usually I just go to whatever one's are at the top. There are a few I check religiously; this one is now in that category.

ectx
08-31-2002, 09:20 PM
Originally posted by Blood&Iron

This is the kinda thing I like to see. Checking your ego at the door, and doing things right. Good job.

Dunno why, but I embarassed to say I haven't been reading your journal regularly. There are so damn many of 'em, it's hard to keep track of every one, every day. I try to at least check up on them all occasionally, but usually I just go to whatever one's are at the top. There are a few I check religiously; this one is now in that category.

B&I, Thanks. It's posts like this that keep me motivated and tell me I'm not completely waisting my time. This means a lot to me, especially from someone with such fine literary taste. ;)

________________________________________________
Behold....
a 3 day weekend is born!
or Calves: the makeup sessions

8/31/02
Saturday

Diet
Meal 1 1 cup cottage cheese w/ 4 slices of whole wheat toast
Meal 2 1 Chicken sandwich on wheat w/lettuce and tomatos
Meal 3 Post workout feeding/1 HUGE bowl cornflakes + whey shake
Meal 4 1 serving of turkey breast and 1 cup whole grain rice
Meal 5 whey shake + flax w/ 6 strawberries

Tomorrow's cheat day. My stomach growls with anticipation. Starburst jelly beans here I come. These carb cravings are crazy. I'm glad I get to at least satiate the carb monster for 1 day. Diet cycles back to lower carb next week. After that I start a slightly modified new program. Weighed myself today, in the morning, MonStar Style HOLY SH*T! I'm down to 198. This is the lowest I've weighed in about 3 years. The great thing is that I'm wearing clothes that fit when I was about 10-15 lbs lighter. I guess the diet and training are hitting the spot. I'm feeling better than I have in a while and I'm also feeling stronger, so as long as that happens I'm not complaining.

Weights
Calves, the makeup sessions...

Because I skipped out on these on Thursday (ran out of time) I squeezed them in today. All is good. :)

Standing Calve raises 5X25 495 (whole stack) (+1 set)
Oweee. These were nice and with the complete range, meaning my heels were hanging off and as I'd press the weight up I'd then end up on my toes with my heals elevated. Only rested about 30 s inbetween sets. Last time these felt easy so I lowered the recovery time. The extra set was by accident. I got a little distracted and all of a sudden I found myself doing an extra set. A lot more energy if you're not doing this after SLDL's. :)

Seated calve raises 3X20 180 (+5R/set)
I increased the amount of reps before increasing the weight and these still felt fine.

This was funny. After having completed two exercises I was done. It was the shortest time I've ever spent in the weight room....on to cardio.


Cardio
Cardio for today was a little different. I moved yesterday's interval session to today and today's 40 min jog to tomorrow. So...

16 min random intervals on stationary bike. I basically set the bike for random interval mode and set it up 2 levels below it's most difficult (10 out of 12) and tried to maintain a steady cadence of 90-105 rpms. OUCH. These were harder than usual. I can normally do these without a problem, but my quads are still aching and cycling really involves the quads (at least IMHO). They were really burning in the high difficulty intervals. After about 5 min's I was in full sweat king mode. This has to rank as one of my better bike days. Afterwards the quads were shot...yet again.

Random Sh*t
Sleep. Felt so good, I'll say it in bold: SLEEP. There. Even though I ended up getting back home at about 3 am (went to random friend of friend's go away party) I still managed to sleep a little over 7 hours...hmm hmm good. The day was a little busy, but compared to the last 2 weeks it was a snore. Had lots of fun at last night's party. I caught up with one of my friends. She looked incredible. rrrrr. Too bad she's in the little sister category :(. The crowd was pretty artsy. It was kind of funny because I had these artsy types wanting to hear about my research. Surprisingly they actually listened and were apparently quite amused. What started off as two people turned into a crowd of 8. I guess it was my charming personality. Haha. Tomorrow I have 2 BBQ's and breakfast w and old friend on the agenda. I found out that only 3 of my friends are doing the triathlon tomorrow morning and the thought of getting up at 4:30 am is frightening, so I'm gonna skip out on this one. Well, off to go catch a movie, maybe.

MonStar
09-01-2002, 11:57 PM
Everything is looking good ectx. Nice journal entries man, again, I really enjoy reading all of the details and everything like that. Makes things a lot less boring thats for sure.

ectx
09-02-2002, 03:41 PM
Monstar, personally I think my life is pretty boring. :( I'm glad someone finds it amusing. :)
_________________________________________


Back Day
WooHoo

9/01/02

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 tuna sandwich on whole wheat toast and 1 apple
Meal 3 Chicken sandwich & 1/2 grapefruit
Meal 4 Mixed protein shake w/flax
Meal 5 Tuna sandwich on wheat

Okay...screwed up on diet. I was still on last weeks schedule and didn't realize that carb intake lowers this week...actually didn't realize that till Tuesday as I edit in...I guess my brain is still drowsy from all the weekend rest. :D

Sloppy, Damn sloppy I tell you...here I am editing in my diet the day after!
*gives himself disapproving look in mirror*

Weights

+#R indicates rep increase
+#W indicates weight increase.
ie. (+5 R) = up 5 reps
(+10W)=up 10 lbs
either of the two would be indicative of a PR, but if you see an exclamation mark ! then it means that I'm a bit psyched about it. LOL :D

Back Day

Chinups 1X10 1X 10, 1 X 3 (+3R)
The first set actually felt easy. Never thought I'd say that. Second set was not easy, but Still pretty good. The third set was an "on a whim set" and done after I'd completed the rest of my back workout...kind of like a "my back is exhausted, I wonder how many I can do with it fried?" kind of thing. It wasn't actually part of my routine. Still, it felt like it finished off my back. All is good

T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X8 160 (+25W!)
I was feeling great and in control with these, so I decided to add a 25 lb plate to the rack. I pulled up 8 reps, and I think I could have pulled out another two, but I didn't want to sacrifice form. My form actually felt really good. I could feel my back doing the work. I tried to become as aware of the muscles working as possible, and I think it helped.

Reverse grip cable row 1X10 200 1 X 10 220 (+20W!).
These felt great. Movement was nice and steady. I worked really hard to avoid letting momentum do the work. I could really feel my back working to. Even so, this felt easy, so I increased the weight by 20 lbs. I did another 10 reps and this still felt fine. I see a pattern forming.

Double grip pulldown 2 X 10 170 (+10W) 1 X 8 190 (+30W!)
Yep, pattern established. WTF? A month ago I could barely do 170 with the lat pulldown bar? The double grip is suppose to be harder, and initially it was...I had to go down to 140 to be able to pull it off...and then...boom, I do two sets of 170 with no problem. I increase to 190 and I pull off 1 set of 8. It's a little hard to cheat (at least for me) when using the double grip...and I was pretty strict with these too. I used the same cable machine too. Well, I'm not going to argue with the machine. I'm gonna revel in my minor triumph. :D Just checked the journal, that's a 50 lb increase on these since 8/12/02. Still, makes no sense, but I won't complain. All is good. ...Freaking machines. :mad:


I was feeling fat (from yesterday's cheat day) and a bit angry at myself *read: I did not do my 40 min's of cardio yesterday as I had promissed myself...I HATE MISSING A WORKOUT* I got up (really late), did my regular chores and headed off to the gym and..... had one of the my best back days yet! Everything was easier, so I increased resistance and managed to get my back really burning. Gym time well spent.


Cardio
20 min. trek at 12% grade, speed 3.4

Random Sh*t
I feel so rested. My calves are really sore from Saturday's workout, but the rest of me is rested. Not much has happened today. I like extended weekends. I got to chill and catch up on neglected things like sleep. Yesterday was a bit more eventful. We all got together at my friend Steve's house and BBQ'd. Food was great and luckily it was a cheat day. I took full advantage of that...perhaps too much! I'd say I gorged myself, but by Joe Shmo standards I didn't. Except for all the sweets I munched on, all was good food. Either way, that's enough random sh*t for now. I'll edit in later.


*drumroll please.....*

Not So Random Training Sh*t
This is a new section of my journal you'll see every 4-5 weeks, which is how often my routine changes. My trainer got me the new routine and diet this week. I start it next week. I'm excited about starting it. It's very similar to this routine only back and chest switch days and shoulders have been added to back day. The focus switches a little more toward strength gains. I was a little disappointed at seeing SLDL's and full squats gone. I'll be doing hack squats instead. I was assured that both would return next month. Dips were added to the routine along with a variety of other movements including specific shoulder exercises like bb shrugs, which I'll post later. The new split is Mon. Chest and abs, Tues. back and shoulders, Thurs. legs, Fri. bi's and tris.

Supplements and diet changed slightly. Protein intake will be up by about 20 g daily. I'm back on MRP's :(, and I start taking creatine. I'm a little excited about taking the creatine. I hear it really helps. I'm not expecting it to work miracles on me, but any little boost helps.

ectx
09-03-2002, 09:16 PM
I ain't getting, I ain't getting, I ain't getting out of bed today...
was the line in the Sublime song that woke me up from my nap to go work out...
Oh the irony.

9/4/02

Diet
Meal 1 Protein shake
Meal 2 Tuna sandwich on wheat and 1 apple
Meal 3 Turkey sandwich on wheat and 1/2 grapefruit
Meal 4 Post workout meal/corn flakes and whey shake
Meal 5 Post Cardio shake w/flax
Meal 6 1 can tuna and 1/2 grapefruit

Didn't realize that carb intake lowered this week until meal 3...Oooooooops.

Weights
Chest and ab day

Bench Press 2 X 6 175, 1X7 175 (+1R)

Form was much better this time. I guess it takes me a little to adapt to the new weight. Again, much easier this time (not that it was easy for my pathetic body...but hey...you get the idea). Last time I wasn't going all the way down to my chest. This time I was. The only rep where form was comprimised was perhaps the last on last set...mainly because I didn't have a spotter...Gym was crowded and everybody was self absorbed. I don't blame them, just simply sayin'.

Inc. DB Press 1X12 50, 1X 17 60 (+5R)
The 50's felt pretty good, actually easy. So did the 60's. I was able to crank out 5 more reps. I think it's time I increase weight again.

Machine Inc. Press 1X14 215 (+10W)
If only everything were as easy as it is on a machine. :rolleyes:

Hanging Hip curls 3X18 (+3R)

Free Motion Ab machine 3X 25 110

Janda situps 1X18

+#R indicates rep increase
+#W indicates weight increase.

Not much of an increase in weight or anything but I feel like I got a lot more out of my chest workout this week than I did last week. I paid more attention to form and as a result I could really feel my chest working. I got more of a burn from this workout than I have from the past 2 chest workouts. I was expecting to struggle because my back is shot, but if anything, I wanted today to feel as good as yesterday's so I tried to pay as much attention to my workout as possible. The only downside was a crowded gym. I prefer am workouts because of this.

Cardio
25 min on treadmill @ 12% grade, 3.4 mph
*snore*

Random Sh*t
I must call my large breasted massage therapist friend and use that rain check for a free back rub because my back is SORE. I can feel it radiate from the middle, on out. It's more of a burning feeling really. I'll chalk it up to that "alive feeling". :D Returning to lab after the extended weekend was not as hard as I expected. I felt refreshed. We have a grant deadline, so my boss was asking for a million things by tomorrow. NO PROBLEM. Actually, really, as relaxed as I feel, it really isn't. I have two job interviews this month. Both are sure shots. I just need to make sure that the faculty position is tenure track. The fellowship, I think I'll be skipping out on. I'm a little tired of being poor and working my a** off.

ectx
09-04-2002, 10:04 PM
Hump Day/Rest Day
the shortest jounal entry

9/4/02
Wednesday

Diet
Meal 1 Whey shake, 1/2 grape fruit
Meal 2 Can of tuna, mixed veggies
Meal 3 Tuna sandwich on wheat, 1/2 grapefruit
Meal 4 Post cardio protein shake w/flax
Meal 5 6 oz lean steak w/veggies
Meal 6 Whey shake

Hydration index: 4+
(number liters of H2O)

Geez, I'm peeing up a river.

Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
45 min 12% grade trek on treadmill, 3.4 mph setting.

There's nothing like locking yourself indoors for 45 min to climb a machine that takes you to nowhere, while others in there are watching "Elimidate"...quality, really quality. *insert sarcasm tag here*


Random Sh*t
What can I say...my life is boring. Oh...yeah, my chest now joins my back in a chorus of "ouch". :D Also, friends who call from New York at 2 am...what up with that? Sleep. Who needs it? Oh, yeah. Me.

MonStar
09-04-2002, 10:11 PM
Originally posted by ectx
Monstar, personally I think my life is pretty boring. :( I'm glad someone finds it amusing. :)

T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X8 160 (+25W!)

Hehe your journal entries are always damn interesting ectx, keep up the good work. :thumbup::thumbup:

I was wondering how do you do these? With a v-bar grip or what man? Just wondering.

ectx
09-04-2002, 10:30 PM
Originally posted by MonStar

I was wondering how do you do these? With a v-bar grip or what man? Just wondering.

V-bar grip. It seems to hit the spot. Do you think the wide grip would be better?
I guess it doesn't matter, next week they'll be replaced by db rows. Any thoughts?

MonStar
09-04-2002, 10:41 PM
Originally posted by ectx
V-bar grip. It seems to hit the spot. Do you think the wide grip would be better?
I guess it doesn't matter, next week they'll be replaced by db rows. Any thoughts?

Good choice man, v-bar is great for hitting your lats. I do v-bar pulldowns to finish off my lats and damn they fry me lats completely, love 'em. Great movement. Good luck with DB rows man personally I like supported rows and bentover rows a lot more.

Franjipani
09-05-2002, 06:04 AM
Originally posted by ectx
What can I say...my life is boring.

Awwwww ya missed me that much eh:p ??? j/k

Seems like you have been absolutely RELENTLESS in your workouts which is great but I sensed thoughout the posts i've read in the last week that you are being severly harsh on yourself tootuttut !!! Perhaps a little more shut-eye may do the trick;) ??

ectx
09-06-2002, 01:40 AM
Originally posted by MonStar

Good choice man, v-bar is great for hitting your lats. I do v-bar pulldowns to finish off my lats and damn they fry me lats completely, love 'em. Great movement. Good luck with DB rows man personally I like supported rows and bentover rows a lot more.


Monstar, What do you think of double grip pulldowns? Just curious. Personally I think they're great. From what I've been told they incorporate a little more teres major and minor along with some rear delt and lower lat. But then again, I'm a newbie, so WTF do I know? :D


Originally posted by Franjipani

Awwwww ya missed me that much eh:p ??? j/k


Pfft. Go drink a soy shake or something. :mad:
j/k
Missed you loads. Glad you're back! ;) Looked for you on AIM at around 7:00ish. Where was you? tuttut
______________________________________

Need some Sleep Day
aka leg day

9/5/02

Diet
Meal 1 1 Whey shake and 1/2 grapefruit
Meal 2 1 can tuna and mixed veggies
Meal 3 1 tuna sandwich and mixed fruit
Meal 4 Post workout/corn flakes and whey shake
Meal 5 Fish fillet and green beans
Meal 6 Whey w/flax +strawberries

about 4 L H2O today

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching.
Did lots of figure 4 and other assorted hip and glute stretches.

Squats 1X10 135 (ATF), 1X7 185, 1X5 185 (below parallel), 1X12 135 ATF

Okay, so strength is not there yet...but form was totally there. I finally feel comfortable doing these. Used an even lower amount for first set and actually did it ATF. For sets 2 & 3 I went slightly below parallel. It was a lot easier to gauge and was not really hard at all. Final set was again ATF. The great thing was that because I paid such close attention last time, this time felt easier...like "I should have added more weight" easier. Still, not wanting to screw up what's finally feeling comfortable, I held back. I guess I got even more benefit out of last week's workout than I thought. Here's to the benefits of doing things the right way.

Leg Press 1X8 450, 1X10 540 (+60W!)

These felt good. I guess I've been cautious about adding any weight here still because of my old knee injuries. Next week I'll start pushing a little more.

Leg curls 2X9 150 (+4R)

Must increase weight again.

SLDL 1X10 225, 1X8 245 (+20W!)

Ouch. These really got to my mid to lower back...especially on the right side. It seemed to be a bit stiff. Still, all was good. I'll be laying off these for the next 4 weeks. Not because my back feels stiff, but because I've been doing SLDL's for about 3 months. New routine doesn't have them.

Standing calf raises 4X25 495
*snore*

Seated calf raises 3X20 180
*yawn*

This was really a great workout. I finally feel comfortable with squats and think I can now take them to a point where I can progress strength wise. I'm confident now that I'm not cheating myself. Aside from a little discomfort doing the SLDL's all was good.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
:p

Random Sh*t
I slept for about 3 hours last night. Had too much work to do. I took a 1.5 hour nap in the afternoon. I would have slept through to the next day if my sis hadn't called. Normally I'm pissed when she wakes me up...but this time she woke me up just in time to hit the gym. I'm not use to pm leg workouts. Aside from being a little crowded it was ahight. Perhaps even a little better. The highlight of my day was the nap...and a call from my friend Nichole. I hadn't spoken to her in forever and we had much to catch up on. She's still a hottie, and still playing hard to get. ;) I may drive up next month to see her. Need sleep...will crawl into bed nowwwwwwwwwwww.

Franjipani
09-06-2002, 01:56 AM
Originally posted by ectx
I slept for about 3 hours last night. Had too much work to do. I took a 1.5 hour nap in the afternoon. I would have slept through to the next day if my sis hadn't called. Need sleep...will crawl into bed nowwwwwwwwwwww.

Whooooa you are getting delirious hon:eek: I'm concerned that with all your stress your body is getting full of ACID..... I do however, recommend chasing that hottie - may do you the world of good:D

Question for you though - when you guys refer to eating a can of tuna, is that a huge 425g tin or a little one? Just curious....

Had a date at 10:30am (7:00pm your time) with a bike (aka spinning class) sorry I missed ya;)

GET SOME SLEEP DAMMIT

ectx
09-06-2002, 09:43 PM
Originally posted by Franjipani

.... I do however, recommend chasing that hottie - may do you the world of good:D

You just want me off you're back. :p
...Nah, when I said she was playing hard to get, I meant with just about everybody. She's great, but plays too many games. Not my type. Good friend though.



Question for you though - when you guys refer to eating a can of tuna, is that a huge 425g tin or a little one? Just curious....


Jesus that's a lot of Tuna. Nope, the 170g tin.



Had a date at 10:30am (7:00pm your time) with a bike (aka spinning class) sorry I missed ya;)

GET SOME SLEEP DAMMIT

Two timer! :mad:
...and there will be absolutely no yelling in my journal! tuttut

________________________________________________________
Weekend...
shmeekend.

9/6/02

Diet
Meal 1 Whey shake w/strawberries
Meal 2 1 can tuna w 1/2 grapefruit
Meal 3 Tuna sandwich on wheat and 1/2 grapefruit
Meal 4 Post workout feeding/1 bowl cornflakes + double whey shake
Meal 5 whey shake + flax w/strawberries
Meal 6 6 oz steak w green peppers and onions

Today someone in the lab said he see's a hint of gills starting to grow on my neck. Too much tuna? Nah. He also said I finally look like I did when I ran. Funny thing is I weighed 180 then...and now I weigh 195. :) Next week calories increase. For the first time in my life I look forward to putting on weight.

Weights
Arm day

EZ curl 1 X 10 80 1 X 6 90 (+10W)
Wasn't quite ready for the 90. Caught myself swinging a little toward the end.

Rev. grip pushdown 2X12 80 (+2R)
The reverse grip really kills me on these...still.

Inc. DB curl 1 X 8 45 2 X 10 40
Felt better this week. I noticed form wasn't at it's best after the first set, so I dropped the weight ever so slightly and went kind-a slow.

Dec. Skull crushers 3 X 10 80
I increased the decline a little on these and that really killed me. I almost didn't complete the last rep. Form was near perfect. Need to check my elbows.

Machine Preacher Curl 1X10 100

OH 1 armed DB Ext. 1X12 35
Sad thing is that by the time I do these my tri's are fried and I can barely eek anything out.

Bi's didn't get hit as hard as tri's this time. Not too many people at the gym when I got there. When I left there were a lot. It's Friday...PEOPLE GO HOME! On a different note, I've been getting asked increasingly to spot for random people. Don't mind it, it's just strange.

Cardio
25 min 12% grade trek, 3.4 mph on treadmill.
yet again...snore.

Random Sh*t
Still didn't get as much sleep as I would have liked...only 5 hours. In comparison to yesterday's 3 hrs I was in heaven :D. When I woke up I was upset because my legs weren't sore....yet. Back was burning...still...from Monday and a little from the SLDL's...but legs...nah. Went home after work and took a short nap. When I woke up...holy lactating cow batman, my legs were sore. Glutes were especially sore. Okay, 'nuff about my sore ass. I actually may sleep well tonight...for a change.

Alex.V
09-06-2002, 09:49 PM
Odd having sore glutes, isn't it? Resist urge to massage said sore muscles in public. You WILL be looked at funny. And if you are, resist the urge to say "My ass is sore from yesterday. I really got a workout."

There. I've now degenerated your journal. More than it has been already. But I must say, your week to week progression is stellar.

Blood&Iron
09-06-2002, 10:06 PM
Originally posted by Belial
Odd having sore glutes, isn't it? Resist urge to massage said sore muscles in public. You WILL be looked at funny. And if you are, resist the urge to say "My ass is sore from yesterday. I really got a workout."

Yeah, but he doesn't drive a Neon so people probably will think nothing of it.

Alex.V
09-07-2002, 08:28 AM
Joke's old, dude. Very.

the doc
09-07-2002, 08:58 AM
lol

ectx
09-07-2002, 02:59 PM
Originally posted by Belial

Odd having sore glutes, isn't it? Resist urge to massage said sore muscles in public. You WILL be looked at funny. And if you are, resist the urge to say "My ass is sore from yesterday. I really got a workout."

There. I've now degenerated your journal. More than it has been already. But I must say, your week to week progression is stellar.

LMFSAO (hint, the S is for sore) :D
Thanks for the warning. From now on there'll be no mention of my ass in this journal. Also, thanks for the words of encouragement too. You were right, keeping an on line journal is a great way to ensure accountability. It really has helped. It's easier to justify to yourself why you slacked, but when everybody else might be reading your journal...no room for slacking. Again thanks...and enough with the ass talk.



Originally posted by Blood&Iron
Yeah, but he doesn't drive a Neon so people probably will think nothing of it.


B&I, In Texas you get shot if you're a guy and drive a Neon. I imagine the same thing might happen in North Carolina or Michigan. I drive a truck. I still don't think you'll hear me talking about my sore ass in public. May rub it a little though.

Doc, welcome to my journal. I hope you didn't just stop in for the ass jokes. :rolleyes:

Degenerates, all of you.

_____________________________________________________


From this moment forward there will be no mention of having a sore ass, glutes, butt, or otherwise in this journal.
"My legs are completely sore" will do. That is all.


9/7/02

Diet
Meal 1 Post cardio mixed protein shake w/ flax
Meal 2 Protein shake w 2 slices toast
Meal 3 BBQ beef, w/ green beans and rice + 1 slice cake
Meal 4 Chicken enchiladas w/ rice and beans


Today's a two dirty meal cheat day. I felt so stuffed after meal 4 I didn't have another meal, plus it was kinda late.

Weights
Nah, not today.

Legs are still completely sore. ;)

Cardio
30 min 12% grade trek, 3.4 mph on treadmill.
Was watching War Games on TV. Reminded me of that classic movie line...
"I'd rather piss on a spark plug".

Random Sh*t
Sleep was great last night. About 8 hours. Busy day. I was planning on going out by the pool today. I couldn't. A certain tropical storm decided to park itself over my weekend. Oh well. BBQ was nice. Went afterwards for dinner with friends. Picked up buds fiancee...she was a little goofy. She had a doctor's appointment earlier and after taking Zanex...she kept on reminding us that there would be hard liquor at their wedding. When we were leaving she asked if the two giant shopping bags were empty. Something tells me she wanted to jump in them. Funny gal.

ectx
09-09-2002, 12:58 AM
The Fatass Post


9/8/02

Diet

While I'm usually good with diet and yesterday was my cheat day...I decided to have a pseudo cheat meal day. This was mainly because tomorrow I start slightly modified diet and program, and I won't have another chance at eating some of the carbs I've been craving for about 2 weeks. At least this seemed like a good justification at the time. Now I feel bloated and like a total fatass. I guess it'll give me more motivation to be intense come Monday. Didn't actually eat much, but it felt like I did. Since it didn't follow the typical 6 meal plan I'll just say I had toast and fruit in the morning, then some random candy, then some homemade pizza, then snacked on food friends sent. I felt so guilty I counted the cals afterwards and it was at about 2600. I guess that's not too bad, but psychologically I feel like a fatass.

Weights
rest day

Cardio
Was going to mountain bike, but tropical storm is still parked over my city. Muddy mountain biking is fun, but underwater mountain biking isn't. This was more of a 4 fun kinda thing, not a scheduled cardio or anything. Freaking storm. :mad:

Random Sh*t
Sleep, again, awesome. Too much rest, too much food, too much rain. Bah. Psyched about new routine though. Very similar to old, but any little change gets me psyched. Bought the rest of my sups. I was almost out of whey and needed to get some as well as some MRP's. Mission accomplished. Wallet, empty.

Franjipani
09-09-2002, 05:01 AM
Originally posted by ectx
Since it didn't follow the typical 6 meal plan I'll just say I had toast and fruit in the morning, then some random candy, then some homemade pizza, then snacked on food friends sent. I felt so guilty I counted the cals afterwards and it was at about 2600. I guess that's not too bad, but psychologically I feel like a fatass.

Man alive....... my diet is so healthy and I can hardly eat anything at all and would have no problem reaching 2500...... go figure:eek: :eek:

No need to be that hard on yourself though hon, you are so disciplined & determined & would never allow yourself to stray....besides, we would whip your butt :whip:


Was going to mountain bike, but tropical storm is still parked over my city. Muddy mountain biking is fun, but underwater mountain biking isn't. :mad:

lol@ this - u funny man

Have a terrific workout with your new programme;)

ectx
09-09-2002, 11:36 PM
Originally posted by Franjipani

....besides, we would whip your butt :whip:


I'd love it if you whipped my butt. :p

but I digress....
_________________________________________________
Slightly New Routine, Slightly New Diet
very crowded gym. arghhhh.

9/9/02

Diet
Meal 1 MRP (Labrada) + 5 g creatine
Meal 2 1 chicken breast w/ green beans and 1 cup whole grain rice
Meal 3 MRP (Labrada) + 5 g creatine
Meal 4 1 chicken breast w/ green beans and 1 cup whole grain rice +3 FOC
Meal 5 Post workout/50 g UltraFuel +10g creatine, + Whey Shake
Meal 6 1 cup cottage cheese w/7 strawberries mixed in +3 FOC

(FOC=fish oil caps)

I'm also taking a multivitamin and vit. E & C post workout, But I've done that since forever, so I won't mention it again. Just assume I take my Flinstones.

I felt like I was so bad over the weekend that I followed the new diet religiously. Still feel fat and bloated. The post workout grape stuff was tasty. I went and stocked up on munchies. Got some cottage cheese, whole wheat bread, fruit, lean ground beef, and more MRP's. Wallet...once again...empty. :(

Weights
Chest and ab day (in the pm)

Bench Press 1 X 6 175, 1 X 3 195 (+20W!), 1 X 7 175

This changed a bit to help me achieve my November goal...which is not far away at all. Anyhow, started off with a warm up (which I never do) of 2 X 10 of 135. Then did the above. First and last sets are suppose to be the same weight. Middle set is 3 sets at a higher weight. Form was great on first and last set. Not so great on middle set. I was a little insecure because of no spotter. I did at least get my arms parallel with the floor before raising the bar up again. That makes me 5 pounds and several reps shy of my November goal. I'd be more enthusiastic if I I had no reservations about form with the 195. Overall, still, bp felt good.

Inc. BB 1X 7 135, 1 X 6 145

Haven't done these in a while so I didn't know what to expect. The 135 felt easy, while the 145 felt harder than I expected.

Inc. DB Fly 1X10 50, 1X 7 65

These felt great. I felt like I really finished off my chest here. Form was nice and in control, and my chest felt like it got a good stretch.

Cybex Ab Machine 2 X 20 120
Used a different machine because I went to a different gym

Kickups 2 X 12
These suckers were hard, not to mention totally perverted looking.

Janda situps 1X12
After the kickups, I could barely muster these.

+#R indicates rep increase
+#W indicates weight increase.

Not bad. Can't really measure increases in DB fly and Inc. BB press because I haven't done thse in months. Still, flat BP felt great. The only bad side of this was that the gym was freaking crowded. I didn't go to my regular gym. I walked in and could hear 10 million cardio machines moving in synchronicity. As I walked a little further I could see that 3 of the four benches were taken...Yikes. On the upside, because it was my non regular gym, the big guys were out at this one. Watching the amount of weight and form they used was inspiring. Totally kicked my butt into gear.

Cardio
Outdoor Low intensity jog
Time: 20 min
Speed: btwn. 9:30 and 8:00 min/mile.
Temp: 78?F
Humidity: Like 1000% YIKES
Water stops: 1 very quick one @ end of mile 1
Terrain: 2 constant medium grade hills
Pain index: 0
Approximate distance: 2.10 miles

This was a great run, if anything, it was a problem holding back. I really wanted to maintain a slow 10 min/mile pace, but I had a hard time controlling it. I really wanted to maintain a low intensity jog. While an 8 or 9 min pace is not fast, it wasn't my target pace either. I guess this was because I haven't been running outdoors for a while and I was a little excited about doing this when I saw the clouds part way and the sun grin through. Hopefully, that tropical storm won't show it's face again. Bastard.

Random Sh*t
Today was a wet, yet relaxed day. If anything it was a stay at home day. Unfortunately, the amount of work I had to do didn't let me. I still felt like I accomplished very little at work. I have a committee meeting on Friday, and I want to try and finalize my dissertation so that I can get the hell out and start making real money. Oh well. :rolleyes: Bastards better not hold me back!

Franjipani
09-10-2002, 06:21 AM
Way to go ectx...you be da man:thumbup:

So, how does your "slightly new routine & slightly new diet" compare to the old one??? What exactly is helping you get to your November goals quicker :confused:

I will be online same time, same bat channel tomorrow hon;)

ectx
09-10-2002, 11:36 PM
Originally posted by Franjipani

So, how does your "slightly new routine & slightly new diet" compare to the old one??? What exactly is helping you get to your November goals quicker


Protein intake is up by about 30-50 g, so is carb intake. Also added different sups. It's not that it's helping me reach my November goals quicker, just general strength goals.

_________________________________________________
Huh?
and other crappy titles I use when
I can't come up with anything better.

9/10/02

Diet
Meal 1 1 cup cottage cheese w/7 strawberries, + 2 slices whole wheat toast +2 FOC
Meal 2 1 MRP (Myoplex) + 5 g creatine
Meal 3 Lean ground beef patty in 2 slices whole wheat toast + 1/2 grapefruit
Meal 4 Post workout/50 g UltraFuel +10g creatine, + Whey Shake
Meal 5 1 cup cottage cheese w/7 strawberries mixed in +3 FOC
Meal 6 1 MRP (Myoplex) + 5 g creatine + 3 FOC +4 strawberries.

(FOC=fish oil caps)

Diet was very good today. I like strawberries...just thought I'd add that in there. Also drank lost of water...close to 5 L. Peed me a river. I felt bad contributing to all the local flooding. Spaced meal 5 and 6 by only 2 hours, mainly because I wanted to sleep yo!

Weights
Back & Shoulders

Chin Ups 3X10 (+1 extra set, or 10 reps)

These somehow aren't quite the challenge they use to be a month ago. :D I'm going to try and get this down to 2 sets of 15.

DB rows 1 X 8 65, 1 X 10 75

Haven't done these in a while so I didn't know what to expect. The 65 felt easy, I did the 75. Honestly it still felt easy. I'll increase next time. I was pretty careful with form and tried to concentrate on feeling the movement in my back.

Double grip cable rows 1X7 200, 1X 7 220

I was expecting these to be a bit harder because of the change in grip, but nah.

Overhead DB press 1 X 8 40, 1 X 10 45

Never done these so I didn't know what to expect. The 40's felt easy, and I meant to try a 55 or 60, but after the 45's, the only available dumbell was a 70. I don't think I'm quite ready for that. The 45's also felt easy. Hopefully there won't be too many db hogs next time. Oh the humanity!

BB shrugs 1 X 8 95, 1 X 10 135, 1 X 10 185

I've never done barbell shrugs, so I was clueless as to what kind of weight I could move. The 185 was not hard at all. I tried to raise my shoulders to where they almost touched my ears. I actually make a pretty funny face when I'm doing this that no concious effort can control...believe me, I tried. I'll probably start with the 185 next week and work my way up from there until I can finally gauge the appropriate resistance.

+#R indicates rep increase
+#W indicates weight increase.

I felt really energized at the gym. The "force" was in abundance. My back bugged me ever so slightly when doing db rows. I think it was the SLDL's last week. Still, nothing major. The chinups are quickly becoming easy. I have to say, I don't hate them quite as much as I did last month. My adrenaline level was a little high so I actually had to conciously slow my pace. I kept on remembering EricG's advice to go slow on the neg. I tried, but a few times my rapidly beating heart got the best of me. My only problem with this workout was gauging how much weight to use with the new exercises. I'd never done a bb shrug or an overhead press. I haven't really worked on my shoulders. I do miss the T Bar row and the lat pulldown, but I'm still giving my back a good workout. At least I feel like I am. My lats are actually starting to feels sore, something that doesn't happen often with me.

Cardio
None.

Random Sh*t
The sun returned to my part of the world today. I totally missed it. The rain even left behind some residual "coolness" that is very uncharacteristic for this time of year in my part of the country. I wanted to run, but I'll be doing that tomorrow, so I didn't. Sleep has been getting a lot better, between 7 and 8 hours. The whole concept of sleep is new to me. My chest got a better workout yesterday than I initially expected. My chest is very sore today. I hope my back will be joining it tomorrow. Work was okay. I have a lot too accomplish and very little time to accomplish it in. All in All, all is good.

Franjipani
09-11-2002, 12:44 AM
Originally posted by ectx
Chin Ups 3X10 (+1 extra set, or 10 reps

These somehow aren't quite the challenge they use to be a month ago. :D I'm going to try and get this down to 2 sets of 15.


Yayyyyyyyyyyy !!!! I remember back in the ole days when you could barely do 10. Nice one, keep up the good work champ;)

You simply KICK ASS:D

MonStar
09-11-2002, 05:55 AM
Weights
Back & Shoulders

Chin Ups 3X10 (+1 extra set, or 10 reps)

These somehow aren't quite the challenge they use to be a month ago. :D I'm going to try and get this down to 2 sets of 15.

Thats really great to hear ectx. :thumbup::thumbup:

Dont you just love getting stronger? Its one of the best feelings in the world for me. Thinking that a year or so ago I was doing 85-95 lbs. skulls and now I just hit 175 x 4. Just unreal man.

ectx
09-12-2002, 01:02 AM
Originally posted by Franjipani

Yayyyyyyyyyyy !!!! I remember back in the ole days when you could barely do 10. Nice one, keep up the good work champ;)

You simply KICK ASS:D

Thanx Franji. I don't quite kick ass yet, BUT I'm working on it! :D


Originally posted by MonStar

Thats really great to hear ectx. :thumbup: :thumbup:

Dont you just love getting stronger? Its one of the best feelings in the world for me. Thinking that a year or so ago I was doing 85-95 lbs. skulls and now I just hit 175 x 4. Just unreal man.


Thanks MonStar. And you're right, it's an awesome feeling. I think right now has been great because in the past I've been too chicken to push myself, but I'm liking this pushing myself part. :D That's an awesome increase on skulls. Absolutely incredible, but then again, your progress has been amazing. It makes your jounal a great read. Keep it up.

_________________________________________________
9-11
an eerie Wednesday.

9/11/02

Diet
Meal 1 1 cup cottage cheese w/ 7 strawberries, + 2 slice whole wheat toast + 3 FOC
Meal 2 MRP (Myoplex) + 5 g creatine
Meal 3 1 turkey sandwich on wheat
Meal 4 MRP (Myoplex) + 5 g creatine w/ strawberries and skim milk +3 FOC
Meal 5 Small bowl of cereal and turkey sandwich
Meal 6 6 oz lean beef patty w/green beans + 3 FOC

(FOC=fish oil caps)

Didn't lift weights today, so typical post weight meal was replaced with bowl of corn flakes in skim milk, but I was still hungry so I ate a turkey sandwich on wheat. This may increase caloric intake a little, but not by much, considering I didn't eat the ultrafuel. Lean beef patty was good. :D What is it with me and red meat lately?

Weights
nah.

Cardio
Outdoor Medium intensity jog
Time: 30 min
Speed: about a 9-10 min/mile pace but HILLY
Temp: 78?F
Humidity: ? but felt okay...now that the rain has stopped.
Water stops: None, but did stretch a little after mile 2
Terrain: 6 evil hills (about a 3 on the the hill index)
Pain index: 1 (some inner knee irks after mile 2)
Approximate distance: 3 miles

Overall, this was a great run .Didn't push on speed as there were plenty-o-hills and because tomorrow's leg day. I felt only mild discomfort and didn't really need to stop, so I guess if it hadn't been for the hills it would have been a tempo run. It was kind of funny, because this guy decided to race me but I totally kicked his ass (even at my pathetic pace) on the hill. The competitive nature in me kept on looking for his shadow creeping up on me, and it did, so I poured it on, until I realized I was racing my own shadow. *doh* Of course the bastard was speeding up. :eek:

Random Sh*t
Had lots of work stuff to do...completed almost all of it. Chest is still very sore. Got tips from trainer on bench form which should help lots. Because it was 9/11 I avoided TV like the plague. I hate the capitlization of a country's tragedy. I remembered solemnly in the morning, and then moved on. I feel pretty happy with today's cardio, although I missed me weights. Tomorrow's the new leg routine. I'm a bit psyched about it. I've got lots to complete tomorrow though. Yikes.

Franjipani
09-12-2002, 01:37 AM
Originally posted by ectx
The competitive nature in me kept on looking for his shadow creeping up on me, and it did, so I poured it on, until I realized I was racing my own shadow. *doh* Of course the bastard was speeding up. :eek:

*lol* you are one crazy dude;)


Because it was 9/11 I avoided TV like the plague. I hate the capitlization of a country's tragedy. I remembered solemnly in the morning, and then moved on.

Its days like these that I'm glad I dont have a TV...... I, like you remembered solemnly....

Sleep tight !

ectx
09-12-2002, 10:32 PM
Originally posted by Franjipani

*lol* you are one crazy dude ;)

*lol* back at ya. It was pretty funny because I always tell myself “pay no attention to the jerk that tries to race you, you weigh more than he does,” and then the other voice that says “li’l f*cker, I’ll show him” takes over, and my body ends up in much joint distress. I think I just confessed to hearing voices…:eek: You’re right, I am crazy. :D

______________________________________
I hate Walking Lunges
no, really, I do

9/12/02

Diet
Meal 1 MRP (Myoplex) + 5g creatine
Meal 2 1 turkey sandwich on wheat and 9 strawberries +3 FOC
Meal 3 1 turkey sandwich on wheat and 1 small kiwi + 3 FOC
Meal 4 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 5 6 oz lean ground beef patty, grilled okra +3 FOC
Meal 6 MRP (Myoplex) + 5 g creatine

about 3 L H2O today
Diet was pretty good today. Spaced out feeding 3 and 4 out too far, other than that and munching on about 4 or 5 extra strawberries, ace. What is it with strawberries and me?

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching.

Leg Press 1X12 360, 1X8 540, 1X8 630 (+90W!)

Much easier to do if you didn’t just get done doing a million squats. Stance was a little different…lower. I got about 90 degrees flexion on these. The knee felt great, so I decided not to be a wus. I don’t think these are so much strength increases as they are confidence increases.

Hack Squats 1X10 180, 1X12 180

These were new to me. I used the Hack Squat sled. I let my butt go all the way down. I could really feel it in my quads. The weight was a bit harder than I expected on a sled. Still, ahight. I’ll experiment more with these next week

Leg curls 2X8 150, 1X7 150

Ouch, that extra set hurt. I’ve been stuck at 150 for about 3 or 4 weeks now. I’ll probably try and do 6 reps and increase the weight slightly.

Walking lunges 2X12 70

Hadn’t done these since physical therapy for my first injury…and yes, I still hate them. I guess it’s just hard for me to control the entire movement. I let my knee go to within 3 inches of the ground. The movement by itself without weights feels awkward to me. One thing I do remember from PT, is that they really did help my legs a lot. I guess I must make my enemy my friend. Anyhow, didn’t use much weight because, since I already hate them so much, it was important I do them right. And ouch….one more time, I hate walking lunges.

Donkey calf raises 4X12 360, supersetted

I’ve never done donkey calf presses. The weight didn’t quite kill me, but the supersetting…ouch.

Standing calf raises 4X12 210 / calf

After the donkey calf presses these were a bit of a challenge. I worked on each calf individually which is why weight’s gone down. These were a lot more difficult individually.

Overall, it was a bit weird doing everything differently. I miss my SLDL’s and even my squat saga, but they’ll return soon enough. I still hate lunges (see a theme here), but it’s okay. Actually, I don’t hate lunges on the Smith machine, but I don’t care too much for walking lunges. I just need to get use to them. Then all will be well. Geez, I’m a whiny little biatch today. Anyhow, for the most part a pretty good workout. Worked up a vicious sweat too.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nope.

Random Sh*t
My plan was to go in the am, but I snoozed, and then decided to justify further additional snoozes with an “I ran yesterday and my knees took a beating” argument. That early in the morning, my body listened, so I slept an extra hour or so. This wasn’t so bad because I got a full 7 hours of sleep. I enjoyed them too! I woke up pretty hungry. I had lots of energy at work too. Anyhow, I had a great meeting with my dissertation advisor. We agreed that only one sub aim needs to be met for me to complete my dissertation. He also agreed to let me go with only 1 publication in press, so long as I work on the other two after I’m gone. No problem! The “gone” part is the key.

MonStar
09-13-2002, 05:32 AM
Leg Press 1X12 360, 1X8 540, 1X8 630 (+90W!)

Much easier to do if you didn’t just get done doing a million squats. Stance was a little different…lower. I got about 90 degrees flexion on these. The knee felt great, so I decided not to be a wus. I don’t think these are so much strength increases as they are confidence increases.

Nice strength here ectx. :thumbup::thumbup:

Yeah man youre right leg presses after squats are f*cking killer arent they? Hehe. Nice strength man, keep it up.

ectx
09-13-2002, 10:16 PM
MonStar, thanks for the continued support. Legs are absolutely fried today. Ouch.

______________________________________

Friday the 13th…
No worries
and Monday I go to St. Louis so I get a 5 day weekend. :)


9/13/02

Diet
Meal 1 MRP (Myoplex) + 5g creatine
Meal 2 1 turkey sandwich on wheat w/ tomato and lettuce +3 FOC
Meal 3 MRP (Myoplex) + 5g creatine
Meal 4 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 5 1 large chicken breast + whole grain rice + green beans +3 FOC
Meal 6 1 cup cottage cheese, + 1 cup oatmeal and toast + 3 FOC's

FOC=fish oil caps.

Had to fight off the carb monster. It didn’t help that I had a committee meeting in which I provided lunch…chicken and beef fajitas with all the fixings, and couldn’t have a single bite. :( Still fought it off, and to curb my other cravings, I put a couple of strips of beef in my sandwich. Got a little carried away at night. Got very hungry and had the oatmeal and the toast, both carbs I wasn't planning on having. Oh well.

Weights
Arm Day


DB curls 1X9 40, 1X5 45

Second set was super slow and with emphasis on form. No particular reason at all, just for sh*ts and giggles.

Standing BB curl 1 X 10 80, 1 X 8 80

Second set felt a bit harder. Kind of weird, forearms started stinging.

Preacher Curl 1 X 10 50, 1 X 10 70

These were done slow and to a 2/3 range of motion so that constant tension was maintained. I haven’t done regular preacher curls in a while, so I was expecting these to be a bit harder than they were. Still, bi’s felt pretty fried afterward.

Skull Crushers (flat bench) 2 X 7 90

I’ve been doing these declined, so I figured I’d give the 90’s another chance. Still freaking hard. I really struggled with form on first set. Second set felt much better and form was much better…still pretty freaking hard. Ouch.

Rope Pushdowns 1 X 9 80, 1 X 8 80

For some reason my brain thought that the rope would be as easy as the v-bar on these. WRONG. I could barely eek out the 9 reps on the first set. I’ll know better next time.

Dips 2 X 10

Never done dips before. These got added to the routine this month. I was a bit nervous about doing them. I figured I’d keel over after doing 2 reps. Nah. Still, they totally fried my arms. I kept my body straight and didn’t lean in so as to focus on the arms and not the chest. I still can’t imagine how folks do these weighed down.

First off....legs are completely sore. Now that that's out of the way, I had to rush today's workout because I got to the gym 45 min till closing. I still managed to get everything done. I think I was one of 3 people in there who weren’t staff. Nice and quiet. :) It was a little weird getting adjusted to the new routine, but I guess that’s why strategic variation is important…or whatever.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nope.

Random Sh*t
Today was STRESSED and then relaxed. I had my committee meeting in the afternoon. I stayed at home in the morning and worked on my presentation and reading up on materials. All was good. When I went in to go over the material pre-meeting with my PhD advisor, he informed me that the meeting was a half hour earlier than I expected. I still hadn’t picked up the food I was getting to feed them and had a little under an hour to do so, get back, and set up my presentation. Surprisingly, I improvised and got everything done on time. The meeting went well, but not as well as I anticipated. Member 1 felt I’m ready to graduate now. Member 2 kept his mouth shut, and Member 3 (my advisor) said “no way”. At least they all agreed on a safe date of early summer, but they all felt I could leave by mid spring…around March. I really, really, really, really, really, really, really, want to get the hell out of grad. school. March is not bad though. I can theoretically finish all my lab work by December and hopefully push for a spring graduation. Knowing that there is an outline of simple goals really helps get me motivated. I’m a bit more relaxed now that it’s over with. I’m now focused on getting ready for my interview in St. Louis. I’m a bit psyched about going there. It’ll be a welcome break from the monotony of the lab.

MonStar
09-13-2002, 10:29 PM
Dips 2 X 10

I still can’t imagine how folks do these weighed down.

Haha its a B*TCH man, and the heavier you go, the worse it feels.

Franjipani
09-14-2002, 02:56 AM
Originally posted by ectx
Never done dips before. These got added to the routine this month. I was a bit nervous about doing them. I figured I’d keel over after doing 2 reps. Nah. Still, they totally fried my arms. I kept my body straight and didn’t lean in so as to focus on the arms and not the chest. I still can’t imagine how folks do these weighed down.

Super effort:D :D - mmmm feeling a bit of deja vu coming on.....something about chin ups;)

ectx
09-15-2002, 01:15 AM
originally posted by MonStar

Haha its a B*TCH man, and the heavier you go, the worse it feels.

Non weighted didn't feel too too bad, but weighted, well, I'll weight (pun intentional) a while for those. My tris are a bit sore and I still can't imagine them weighted. How far down do you go?


originally posted by Franjipani

...dejavu coming on again.

haha. Geez, I hope so. :D

_____________________________________________________
A Buisy Day
cleaning up day

9/14/02

Diet
Meal 1 1 cup cottage cheese, + 1 cup oatmeal and toast + 3 FOC'
Meal 2 MRP (Myoplex) + 5g creatine
Meal 3 1 large chicken breast + whole grain rice + green beans +3 FOC
Meal 4 Designer Whey Protein bar
Meal 5 1 cup cottage cheese w/ 5 strawberries + 3 FOC


FOC=fish oil caps.
In the evening I went to the movies, so instead of an MRP, I had a protein bar. I also didn't run and got up late, so I'm 1 meal short. Just couldn't get myself too eat that late. I'm up about 2 lbs. Trainer says it may be the creatine. Not too worried, but just a little though. Still got a bit of fat on me.

Weights
None, rest day

Cardio
Nope.

Was suppose to do a 30 min. medium to high intensity run today, but between family being late to visit and cleaning up, and prepping for interview, I ran out of time. I decided to run tomorrow (Sunday). So long as I do this all will be cool. If you don't see a cardio entry on Sunday, then please, by all means, kick my a**.

Random Sh*t
Busy...bah, BUSY. Between preparing for the 1 hour presentation I'm giving on Tuesday, reading articles and cleaning my place...which was more of disaster area, I was BUSY! Family came and visited from the motherland and got here a bit late, which was great because had they come in 30 min earlier my apartment would have been in major distress. When lab is hectic, I forget to put my clothes in the hamper and end up with piles of clean and dirty clothes. When I had a gf, she'd help me get organized. Not being sexist here. We did things together, but sharing the workload made it much easier. My cuz finally got here. I had a drink (water goofoids) with him and his wife and kid at a restaurant, then I met up with my friends for a movie. We saw Stealing Harvard. I was a little worried, because, although Tom Green is funny, Freddy Got Fingered was just the suckiest freaking movie I've ever seen. Between Tom Green and Jason Lee, all was good. Pretty funny flick actually. We went to a sports bar and played darts for a while. Bud Kareem's dart game was ace today. Mine sucked...so I let him beat me...yeah, that's the ticket...I LET HIM WIN. That's my story and I'm sticking to it. My game was way off today though. Don't know why. Oh well. I can still usually kick his a**. :D

Franjipani
09-15-2002, 03:49 AM
Originally posted by ectx
Meal 4 Designer Whey Protein bar

*lol*


If you don't see a cardio entry on Sunday, then please, by all means, kick my a**.

:whip: I'll be watching....hee hee

MonStar
09-15-2002, 09:40 PM
Meal 5 1 cup cottage cheese w/ 5 strawberries + 3 FOC

Hehe I remember the days of eating clean ectx, barely. I enjoy the way I am eating now but I had to comment on this meal man. Looks VERY tasty. I wouldnt mind eating stuff like this.

ectx
09-16-2002, 12:05 AM
Originally posted by Franjipani

:whip: I'll be watching....hee hee

*lol* Promises promises. :rolleyes:
I'ts in here, BTW. :D


Originally posted by MonStar

Hehe I remember the days of eating clean ectx, barely. I enjoy the way I am eating now but I had to comment on this meal man. Looks VERY tasty. I wouldnt mind eating stuff like this.


It's funny, when I started working out eating clean was a chore, but at that time I had gone back up to 240 so it was a necessity. Now it's second nature, and you're right, it was pretty tasty. Plus my cheat meals help get me through any major cravings.

______________________________________
The Sunday Post
or, yeah, I ran today, so get off my ass

9/15/02

Diet
Meal 1 40g ultrafuel + 5 g creatine + 1 cup cottage cheese w/strawberries
Meal 2 1 turkey sandwich on wheat and 5 stawberries
Meal 3 1 MRP + 5 g creatine.
Meal 4 Grilled Mahi Mahi w/ mushrooms and mashed potatoes, and shloads of rolls, and salad. **
Meal 5 1 cup cottage cheese and 5 strawberries

FOC=fish oil caps
**Cheat meal
about 2.5 l H2O...oops.
Had one cheat meal. Couldn't get myself to eat two. I also missed meal 6, but really didn't feel hungry after huge ass cheat meal. I was suppose to have two, but again, wasn't too bad though. Had a little bit of simple sweets during horendous spacing of one meal, but nothing major.

Weights
rest day

Cardio
Outdoor run
Time: 30 min
temp: about 80 F
humidity: about 10^8 %...it was raining...you go figure.
Terrain: 4 on the hill index (1-4)
Pain Index: 0-.5
Distance: about 3.2 miles
Pace: Varied...8:30-10:30 min/mile

Had a great run. I woke up early to run, but it was raining. After 2 hours, it only got a little lighter, so I decided WTF and went running anyway. I had forgotten how great running in the rain was. It was only a little hot so all was good. I totally dug it. BIG TIME. I stopped twice to stretch. I used a newer pair of shoes I had lost in the black hole that is my closet and all joint problems quickly subsided. Since they're not very well worn, after mile one shins were a bit achy, so I 'milked' them and they felt much better. Mile 2 I took a wrong turn and ended up doing a super hilly, evil part, which was great anyway. I had to kick up to keep the pace steady and was ready to kick my own ass when the safety of level road arrived. The pace fluctuated a lot during this run because of hills. I'm not back in my old swing of my old running days where hills were my biatch, but my joints aren't killing me either. Despite a sometimes very very geriatric pace, it felt great. I was one with the rain and the road.

Random Sh*t
Still not done prepping and packing for my trip. That's what I'm about to do. My flight leaves at 4 pm tomorrow. So I plan on doing that tonight. I feel pretty good right now and I am very psyched about the trip. I have a few things to take care of before I leave and I should have time to do so. My presentation is almost ready and I only need to read a few more things. I had family in today, and between doing my own stuff and entertaining them and such, getting in my meals was a chore. I still managed somewhat. My cuz brought me back a big bottle of "Don Julio" Añejo tequila. It's awesome stuff. The stuff is aged for a gazillion years and goes down very smooth. It's also like $100 for a bottle this size (about 1.5 l). Thanks cuz. I think I'll save it for a very special ocasion...like my defense. :D

Franjipani
09-16-2002, 12:15 AM
Originally posted by ectx
I had forgotten how great running in the rain was.......... Despite a sometimes very very geriatric pace, it felt great. I was one with the rain and the road.

Running in the rain = MAGIC:D

*lol* @ yet another geriatric comment......mmmm

Good luck with the interview muffin...i'll be cheerin for ya;)

ectx
09-16-2002, 12:46 PM
Originally posted by Franjipani

running in the rain=magic


Sure does. :D
and thnx. :)

_________________________________________________
Chest day, 'nuff said
the monosyllabic post

9/16/02

Diet
Meal 1 Post workout/50 g UltraFuel +10g creatine, + Whey Shake
Meal 2 1 cup cottage cheese + strawberries + 2 slices of whole wheat toast
Meal 3 Protein Bar + 3 FOC's
Meal 4 MRP (Myoplex) + 5 g creatine
Meal 5 Tuna sandwich on whole wheat toast + 3 FOC's
Meal 6 MRP (Myoplex) + 5 g creatine

(FOC=fish oil caps)

Okay, so my diet looks very powdery, and not enough solid foody. There's a reason for that. Between luggage lines, airport stays, kinda long flights, and taxi rides, you do what you can to get fed, and sometimes that means having an MRP or protein bar here and there. I hate airport food. Got it? Good.

Weights
Chest and ab day (in the pm)

Bench Press 1 X 6 185, 1 X 3 205 (+10W!), 1 X 5.5 185

Started off with a warm up of 2 X 10 of 135. Then did the above. First and last sets are suppose to be the same weight. Middle set is 3 sets at a higher weight. Form was okay on first and last set. Not bad on middle set either. I Last week I wanted to attempt the 205, but didn't because I didn't have a spotter. This time I asked one of the guys there to spot me. He was a great spotter. He made me go through the complete ROM and claims there was no assist. Still, I'll count it as a 2 finger assist because I saw his hand on the bar. My chest was fried after that. The last set started off easy, but I could barely do the last rep so I'm counting it as a half.

Inc. BB 1X 10 135, 1 X 7 145 (+1R)

Right shoulder bugged me a little. Don't know why.

Inc. DB Fly 1X10 65, 1X10 65 (+3R)

Felt pretty good. Form was pretty good throughout, although I struggled on the last rep of set 2.

Cybex Ab Machine 2 X 20 120

Kickups 2 X 20
Still hard to do, but not as hard. Still look funny.

Janda situps 1X24
These are finally getting easy.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
20 min treadmill jog.
Medium intensity. (9-10 min/mile)
0 grade.

As I arived at my hotel, I was going for a run outside, but it got a bit late and the taxi driver recomended against it, so I used the gym here. It's not bad for a hotel gym. That's because it actually isn't. The hotel has a contract with a local gym that is adjacent to the hotel. It's actually kind of funky looking. It's in the basement level and looks like a decorator's dungeon...funky colors and slabs of concrete jutting out. Still, better than no gym at all. Free weight area seems ahight. Perhaps if I knew any better I'd say it totally sucks.

Random Sh*t
I noticed earlier that my entries were so rushed that I seemed to grunt them almost, so I decided to retitle my entry "the monosyllabic post". I think it fits as I go back and read some of the things I posted. So, I'm here, in the Show Me State for my research fellowship interview. I'm kinda psyched because the weather's not bad, the hotel is swanky, and I'm going to visit with one of the top labs in the country in my field. I'm so pathetic, of course, that I'm spending my evening preparing for the interview, and emailing my friends, and updating this journal. Tomorrow, I'll update again, because I just can't seem to not be able to poke my head in here. Oh well. Better go practice my presentation now.

ectx
09-19-2002, 12:00 AM
Considering I was out, I'm posting both Tuesday and Wed. in here.
that is all.

_________________________________________________
I'm BACK!
and sleepy, and tired, and excited, and...
I got a job offer. :D

9/18/02

Diet
Meal 1 Post workout/50 g UltraFuel +10g creatine, + Whey Shake
Meal 2 Cheat 1...Indian Buffet
Meal 3 Protein Bar
Meal 4 Cheat 2...Veal Marsala w/pasta and way too much wine

(FOC=fish oil caps)

Hey...I'm on an interview...give me a break. I had way too much to drink tonight. I was out on my interview and at dinner the wine was good, and abundant, and it just kept on coming...so throughout the night...about 5 glasses of a good merlot, topped of with an excellent port, then chased with a few swigs of a Martini and a few beers. I'm surprised I survived with nothing other than a slight buzz. I think it was the fear of saying something stupid, as I was still on the interview. Considering it was spaced out in 10 hours (yeah, we stayed up pretty late) it was very well paced. I survived without making an ass out of myself and all was good.

Weights
Back & Shoulders

Chin Ups 1X15, 1X13, 1X7 (+ 5 rep)

I'm trying to get these down to 2 sets of 15, and then from there, on up to 1 set of 30. Last set was to failure.

DB rows 1 X 8 75, 1 X 10 85 (+10W)

The rows felt good. The 85 felt good. Left side felt a little awkward. I will concentrate on it next time. Grip was a slight struggle on left hand.

Double grip cable rows 1X7 180, 1X 7 180

This was @ the gym in SL so everything from seat position to resistance felt different. Unfortunately, not all cable machines are created equal. :(

Overhead DB press 1 X 8 60, 1 X 10 60 (+20W)

Still getting use to the DB press. Getting the dumbells up is more of a chore than pressing them up. I'd say the increase in lbs was great, but, last week I was trying to figure out what felt right, since it was my first doing an OH DB press.

BB shrugs 1 X 10 225, 1 X 8 275, 1 X 12 225

Considering I've never done these aside from last week, I'm not really counting the weight increase in here hence the absence of a parenthetical citation. Haha. first set was easy. The 275 was a bit more of a challenge. Still, all good.

+#R indicates rep increase
+#W indicates weight increase.

Considering I was running on about 1.5 hours of sleep, I think this went well.

Cardio
None.

Random Sh*t
WOW! What an interview. I have yet to encounter an individual who is as smart and normal as the PI in the lab I interviewed at. They seemed to enjoy my seminar, and I got a few compliments on it. The work they do is phenomenal though. The lab is at the frontiers of my sub specialty. They are even doing new things like establishing a bacterial model for how certain fibers involved in alzheimers and madcow disease are made. The work was groundbreaking and made me absolutely excited about working there. Heck, it even made me excited about my own work. At the end of the interview I was invited to go back as a research fellow. :D I'm debating it, but the opportunity is incredible.

________________________________________________________
Life as a bed
I really need to sleep

9/19/02

Diet
Meal 1 Protein bar
Meal 2 MRP +5 g creatine
Meal 3 turkey sandwich on wheat
Meal 4 MRP + 5 g creatine
Meal 5 turkey sandwich. + 6 strawberries

(FOC=fish oil caps)

Eating was hard today because I was on a flight all day, slightly hungover, and stuck in the airport. I even snacked on those little pretzel mixes they give you on the flight. Skipped a meal. Bah! I'd forgotten how dehydrated alcohol makes you. Drank extra water.

Random Sh*t
I slept about 2 hours and missed my flight. Oh well. I'm very tired and very excited about the last 3 days. Everything was phenomenal. I even managed to get some work done today. Must sleep now. Sleep good.

Franjipani
09-19-2002, 05:47 AM
Originally posted by ectx
Heck, it even made me excited about my own work. At the end of the interview I was invited to go back as a research fellow. :D I'm debating it, but the opportunity is incredible.


:clap: Congrats on the job offer !!! Follow your dreams babe....if it juices you, whats to debate ???

BTW - welcome back..... I was beginning to suffer withdrawals:p

ectx
09-19-2002, 11:31 PM
Originally posted by Franjipani

Congrats on the job offer !!! Follow your dreams babe....if it juices you, whats to debate ???

BTW - welcome back..... I was beginning to suffer withdrawals

Thanks Franji. The level of intensity of that lab is very high. The expectations are very high, and I need to make sure I'll be able to rise up and meet them. I must kick ass. It's all or nothing, and after a few years of doing that for the doctorate, I want to make sure I still have enough in me to give over there.

______________________________________
The Truncated leg day
the day is, not my legs

9/19/02

Diet
Meal 1 MRP (Myoplex) + 5g creatine
Meal 2 1 turkey sandwich on wheat and 7 strawberries +3 FOC
Meal 3 1 can tuna + 7 strawberries + 3 FOC
Meal 4 2 lean ground turkey patties on 2 slices of wheat w/green peppers+5 strawberries +3 FOC
Meal 5 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 6 MRP (Myoplex) + 5 g creatine

about 4 L H2O today
Diet was back on track. Got a bit of a carb craving. Also, was really hungry after work so I ate 2 turkey patties instead of one.

Weights
Leg Day
Warmed up w/ 10 min on stationary bike.

Leg Press 1X12 450, 1X8 540, 1X10 630 (+2R)

I decided to start these a little higher this time. My legs shook a little on the last rep of the last set, but still got it all.

Hack Squats 1X10 180, 1X10 180

On sled. This time I warmed up with 1X10 of 90 and practiced getting my butt all the way down. Last time I felt like I had gone pretty deep, but I wanted to make sure I did. Apparently I hadn't got as low as I thought I had. This made these slightly rough. I actually went down 2 reps on the last set, but form was way better. Funny how you think you're doing something right, and upon closer examination you aren't. I guess this is where it's important to be self critical on these things.

Leg curls 2X8 155, 1X7 155 (+5W)

I'm glad the leg curl machine has the 5 lb donuts. I used these and increased a little just to get unstuck from my 150 rut.

Walking lunges 1X12 70

I did only 1 set because I felt something kinda pop. It was more like some nerve got pinched and doing these got really hard. I stretched afterwards.

Skipped calves today. I'll do them alone on Saturday.

Leg workout felt a lot better this week. I guess I'm a little more comfortable doing this routine. I did go a bit late so I had to skip calves in order to get out on time.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nope. Still need to make up yesterday's. I think I'll run tomorrow and on Sunday

Random Sh*t
Today was a great day. I'm still a bit tired, but I felt well. The excitement of the visit is still on full force. I need to ride it. I'm feeling great, and sleep was pretty good to. Not much else to say today.

Franjipani
09-21-2002, 06:37 AM
*ahem* did i miss an update :confused:

MonStar
09-21-2002, 06:39 AM
Meal 1 MRP (Myoplex) + 5g creatine
Meal 2 1 turkey sandwich on wheat and 7 strawberries +3 FOC
Meal 3 1 can tuna + 7 strawberries + 3 FOC
Meal 4 2 lean ground turkey patties on 2 slices of wheat w/green peppers+5 strawberries +3 FOC
Meal 5 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 6 MRP (Myoplex) + 5 g creatine

Jeez ectx, I have to admire your dedication to diet and all that. It really really blows mine away, and thats the truth too man. Keep up the hard work. Everytime I look at what you ate I am like damn, how does he do that? ;);)

ectx
09-21-2002, 04:15 PM
Franji,....ahem....yes you did...I didn't have a chance to post my Friday workout, which was nonexistent....got busy in the lab and the gym closed early, so I moved it to Saturday...I ate the regular, except I may have skipped a feeding. Oops. I decided not to put up Friday because of that.

MonStar, I have a picture of myself where I look like Fat Bastard. Looking at that is all it takes. :p

______________________________________
Dragging myself out of bed
and into the gym

9/21/02

Diet
Meal 1 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 2 MRP (Myoplex) + 5g creatine
Meal 3 Chicken Breast with whole grain rice and veggies + 3FOC's
Meal 4
Meal 5
Meal 6

FOC=fish oil caps.

Will edit in later

Weights
Arm Day


DB curls 1X10 40, 1X10 40

Felt great. I had a nice slow movement and no cheating. So it's down a little on weight, the form I used meant I actually felt it more

Standing BB curl 1 X 10 80, 1 X 9 80,

Yikes, after DB's I could barely eek out the second set. Still felt great, I actually did one more set immediately after the second (maybe 20 s rest) and could only eek out 3.

Preacher Curl 1 X 10 75, 1 X 10 75 (+5W)

Keeping the constant tension on the bi w/the 2/3 range of motion really does make it a bit more of a challenge...no momentum and no rest going up or down.

Skull Crushers (flat bench) 1 X 9 90, 1X12 80

Again, these were a bit of a challenge. I decided to decrease weight and go to failure on second set.

Rope Pushdowns 1 X 10 80, 1 X 12 80 (+3R)

These were easier this week. Not easy, but easier.

Dips 1X 12, 1X 13 (+5R)

These are starting to get easy too. I was working out at a different gym today, and the dip bars face a mirror, so I can see how far down I go. Form looked better than I thought. My triceps were flipping me off after the dips. :D

Donkey Press 3X20 super setted, 1X20 430 (+90W)

I'd forgotten that calves hadn't been worked on Thursday, so I didn't right down the previous weights and reps from last week and played it by ear...I ended up increasing the reps by 8/set...Ouch. No wonder my calves were hating me.

Standing calf press 4X12 210 / leg


Ever have one of those days where you wake up and a part of your body doesn't quite respond....'twas my legs today. They refused to bend and get me to the bathroom. "Surely you exagerate" you say. "Stop calling me Shirly" I say, and proceed to explain how completely sore they are. They were totally fried from Thursday. Owie. Eventually I convinced them that it was better to endure the pain than to be peed on. They quickly got me up out of my bed and into the bathroom. The great thing is that it's all muscle soreness, no joint problems. After moving them around all was well again. Today was a makeup day. I worked on the arms because I neglected them yesterday and skipped my entire workout due to time constraints and closed gyms...oh well. I actually felt great in the gym. I may switch my Friday workout to Saturdays.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
In a bit...not yet, will edit in later

Random Sh*t
I got a great call from my folks today. My mom heard I was down on myself from my sis. I had mentioned that in my current environment people aren't very supportive and I sometimes feel a bit lacking in the intellect department, or at least I'm made to feel that way. Basically this stems from the fact that my project is a fairly complex one that few in my department appreciate. I often get the "that's it" reaction because what takes them a day, takes about a month in my system. When my mom got a whiff of this she imediately called and started boosting my ego. Reminded me of my accomplishments, etc. etc. Nothing like a good pep talk from your folks to put you on top of the world. My self confidence is through the sky now. Funny how sometimes your folks know just what to say and when to say it. I don't need people to tell me what I am and am not capable of, but when you get a call out of the blue telling you how great you are, it makes you feel fan-freaking-tastic. You may outgrow the physical need for your folks as a provider, but the emotional support they provide is always be invaluable. Watch out world, because I'm ready to kick ass. :D

Franjipani
09-21-2002, 04:30 PM
Originally posted by ectx
I don't need people to tell me what I am and am not capable of, but when you get a call out of the blue telling you how great you are, it makes you feel fan-freaking-tastic. You may outgrow the physical need for your folks as a provider, but the emotional support they provide is always be invaluable. :D

Amen to that bro:D . Friends are also invaluable......*wonders why she was oblivious to the feelin down bit*:scratch:..

Whooooopaaaaa ;)

ectx
09-21-2002, 04:53 PM
Originally posted by Franjipani

Whooooopaaaaa ;)

I love it when you spank me. :p

Just some girl
09-21-2002, 05:32 PM
ectx...just scanned your journal. it looks awesome. what sort of a lab are you working in? i saw some details but didnt catch all of it. are you working towards a master's? PhD?

Way to go with everything! Diet is such a pain in the butt, ain't it? But you seem to be doing such a good job with it. Keep up the good work. :)

ectx
09-21-2002, 05:51 PM
Thanks JSG. :D Keeping it really gets me motivated.
The PhD's in Microbiology. I study bacterial pathogenesis, or how the bacteria make you sick. And yes, diet can really suck :p If you read Tuesday's post you can see that I don't always control myself on cheat day. Yikes. :eek: I was a bit of a drunk and a pig.

Just some girl
09-21-2002, 06:09 PM
wow. microbio, huh? cool stuff. im a bio major. people who have it in them to get through grad school really impress me. PhD, no less! I don't have it in me to stay in school for that long (least not right now...maybe some day).
As far as your cheat day, don't put yourself down. It was a cheat day. And an atypical one at that. Nuthin wrong with that. Just keep telling yourself what your parents were telling you! Positive positive positive! BTW, congrats on the job offer, man. I'm in the doing the job search at the moment. 'Tis a ball o fun. BLAH!! ;)

ectx
09-22-2002, 05:53 PM
Thanks JSG. LOL @ grad. school taking a long time. I gave up explaining to kids what grad school is, so I just tell them I'm in the 23rd grade. :D Bio major huh. So I take it you're finishing soon. Job hunts suck. Do you plan on doing the med school or professional school thing? Something to look into doing is being a CRA, clinical research associate. You basically translate info between the MD's to the PhD's from research sites. There's a ton of companies doing that in the Research Triangle area. Try Quintiles (I think they have a branch there). The pay's quite good and you only need a bachelors. G'luck.

Just some girl
09-22-2002, 06:29 PM
Wow. Did i mention that you are my new hero? Because you are. You are now my personal hero. I absolutely adore people who point me in a very specific and extremely useful way to potential future employers who will hire be with only a bachelors degree. :D I will absolutely look into the CRA and Quintiles lead. That's awesome. I was pre-med for a really long time. But now I'm pre-getting-a-job-and-getting-the-hell-outta-school. :D:D I might end up going back to school at some point (med, grad, vet, who knows what) but for now im just looking for ways to support meself. :p

lol at the 23rd grade. that's hilarious! (people significantly younger than you yourself are can be incredibly funny....for example two summers ago I was talking to a little boy at the doctor's office i was interning at, and when I told him I was 20, he asked me if I had any kids. I think i might have scared him because I almost passed out! :p)

ok, i think im done spamming your journal at this point!! :D

Franjipani
09-23-2002, 12:48 AM
.....and where the devil might that elusive post containing cardio workout & diet for Sunday have got to muffin ???:scratch:


Whooopppaaaaaa:eek: :eek:

ectx
09-23-2002, 12:40 PM
JSG, glad I could be of help. I hope it all works out. Feel free to spam my journal whenever you like. :D Spam of that sort is welcome.

Franji, I got a git carried away with work and such yesterday. I'll eventually post it in, or just comment on Sunday's diet. I did go out and run, although it wasn't quite the workout I intended. My bud's fiancee needed somebody to run with. She's been a bit lonely since he's been in Prague for over a month now. She's also been recovering from an achilles injury, so she hasn't run. We took it slow, and had to stop after 1 mile. we walked and then ran another mile. It wasn't quite what I had intended, but hey, overall we still ran 2 miles and walked about 3. She kept on apologizing. It was really very funny. I remember doing the same thing when I was trying to get back into the swing of things. So, Franji, put that whip away young lady, unless you plan on really using it. ;)

I'll post my update eventually. Today's chest day, so expect to see that in here some time.

ectx
09-24-2002, 12:27 AM
______________________________________
the late post
not to mention short too

9/22/02

Diet
TLTP (too lazy to post) SAU (same as usual)

except, had some candy...oops

Weights
none


Cardio
20 min outdoor run, 3 mile walk ...nice and cool for a Texas summer. This was suppose to be a 30 min run, but my friend K, was recovering from achilles tendonitis. She couldn't run more than 10 min at a time, couldn't run hills, and had to stop after 2 miles. We walked about 3 miles. I didn't want to return her really sick when my bud, her fiancee returns from Prague on Friday, not that he can kick my ass or anything :D, it just wouldn't be nice. I do however plan on completely humiliating him when I give the toast at their wedding. :p

Random Sh*t
None for this entry. What for since it's a back to back entry...haha.

ectx
09-24-2002, 12:56 AM
_________________________________________________
The chest day that almost wasn't

9/23/02

Diet
Meal 1 MRP (Myoplex) + 5 g creatine
Meal 2 1 tuna sandwich on wheat + 1 apple
Meal 3 Protein Bar + 3 FOC's
Meal 4 1 "healthy choice" pizza and sun chips
Meal 5 Post workout/50 g UltraFuel +10g creatine, + Whey Shake


(FOC=fish oil caps)

Kinda screwed up on diet today...again. It's been hard to get back into the swing of things since I got back...but after today...no more! The frozen pizza and chips were actually "reduced fat, healthy, etc. etc." yet I feel completely stuffed after eating them. I don't think they affected my diet calorically too much. Still, I prefer to eat "clean". Heck, I even enjoy making up recipes and combinations that will fit my diet.

Weights
Chest and ab day (in the pm)

Bench Press 1 X 6 185, 1 X 2.5 205, 1 X 7 185

Started off with a warm up of 2 X 10 of 135. Then did the above. This, again felt better. Heck, I even increased on reps on the last set. Form was better than last week, and even though I had a spotter for the 205, there was no assist whatsoever until the last rep. Last week I felt like there was an assist throughout. Hopefully next week this will be cake.

Inc. BB 1X 6 145, 1 X 9 145 (+2R)

This time I did both sets at 145. Felt much easier too.

Inc. DB Fly 1X10 65, 1X9 65

Futher Mucker! First set was fine. Second set...WTF? I have no idea what happened to me, but I had to stop and my left shoulder kind of rolled back because I just couldn't do the last rep....Pfft! :mad: I hate this. I should have been able to.

Cybex Ab Machine 1 X 20 120 1 X 20 130

Kickups 1 X 30

Janda situps 1X24

I almost didn't work on chest today. I felt like my tris were still too sore and hadn't recovered from Saturday. I still don't think they were well enough recovered, but they still didn't really fail me until maybe inc. db flies. I'm glad I didn't punk out.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
16 min Max OT on stationary bike.
Random Profile, Level 8 of 10.

Yikes, had to pause twice for 20 sec. to catch my breath. I hadn't done these in a while and woe did they burn. Who'd of thought 16 min could be so painful.

Random Sh*t
Nah, nothing much today, except I surfed some more protein structure. Very cool stuff. I think the protein I study has a sugar binding cleft, and this is very cool, because it would explain to me why I see this protein binding to sugars. Cool stuff, if you're a geek like me. :D

ectx
09-24-2002, 11:43 PM
_________________________________________________
Pfft! Freaking Shoulder :mad:
Things suck when your shoulder's bugging you

9/24/02

Diet
Meal 1 MRP + 5 g creatine
Meal 2 Tuna sandwich on wheat
Meal 3 Tuna, green beans, and 1 grape fruit
Meal 4 Post workout/50 g UltraFuel +10g creatine, + Whey Shake
Meal 5 1 cup cottage cheese + whey shake + 4 FOC's

(FOC=fish oil caps)

Diet was on target today...for a change. For these next 2 weeks one meal is out, but protein portions are a bit bigger, so is my simple carb portion. It's easier for me to space out meals this way, but I did find myself a little hungry in the evening.

Weights
Back & Shoulders

Chin Ups 1X15, 1X13, 1X5

These felt more difficult today. Don't know why...pissed me off!

DB rows 1 X 10 85, 1 X 15 85 (+7R)

I'm still struggling with the grip on my left hand. Other than that...easy. I'm almost inclined to think I'm cheating somehow because it felt too easy. I'll probably go up to 95's next week.

Double grip cable rows 1X7 220, 1X 8 220

Much better than last week.

Overhead DB press 1 X 12 50, 1 X 10 50

:mad: Argh! Pfft! I started off with the 60's and because of yesterday's little problem with dumbell flies my left shoulder started acting up. I struggled to get the freaking db's up, esp with my left arm, and my left shoulder was killing me, so I decreased the weight...pissed me off really. I realize that if your shoulder feels injured a weight decrease is okay, heck, even omitting the OH press is okay until the shoulder feels okay, but dammit if it doesn't piss me off!

BB shrugs 1 X 10 225, 1 X 8 275, 1 X 15 225 (+3R)

Had a bit of a problem getting the 275 off the rack. Other than that, okay. Shoulder still bugged me a bit, but only initially. It's funny, because it's not so much that it hurts...no real pain, just discomfort. At least I won't use my shoulder on my leg day, and hopefully it won't be bugging me next week.

+#R indicates rep increase
+#W indicates weight increase.

Again, color me PISSED OFF. I hate the concept of injury, let alone the real thing. My shoulder's haven't bugged me since I ran long distance *read overextension*. This really pisses me off. I can go on and on about this, but I won't. Freaking left shoulder! Bah! My chest feels really fried and sore today, and that is my only consolation.

Cardio
None.

Random Sh*t
I started off the day on the wrong foot. My alarm failed to ring...which meant I got up 10 min till the time I had to be at work. I got to work 20 min late. We don't have a time clock or anything, but this really pissed me off. I had a lot of lab work to do, and this put me in a horrible mind set. I eventually shook it off, but it took a while. Damn! The rest of the day was fine. I had my meeting with the structural biochemist postponed till Thursday. This also threw off my schedule. I had a void of time to fill. I found some filler work to do. I suppose I could have worked on my publications, but doing so during lab time is not something I like to do. I took a short nap when I got home. That seemed to get me in a better mood. :D

Mystic Eric
09-25-2002, 12:50 AM
Btw, I still hate you!

Franjipani
09-25-2002, 02:06 AM
Originally posted by ectx
Chin Ups 1X15, 1X13, 1X5

.....These felt more difficult today. Don't know why...pissed me off!

..........I struggled to get the freaking db's up, esp with my left arm, and my left shoulder was killing me, so I decreased the weight...pissed me off really.

.... but dammit if it doesn't piss me off!

....Again, color me PISSED OFF. I hate the concept of injury, let alone the real thing.

......My shoulder's haven't bugged me since I ran long distance *read overextension*. This really pisses me off.


....I got to work 20 min late. We don't have a time clock or anything, but this really pissed me off.

*LMAO* Tell us how you really feel.....:p :p. Seriously though, injuries suck.... I feel your pain babe:( .

ectx
09-25-2002, 04:49 PM
originally posted by Mystic Eric
BTW, I still hate you

Good, then I don't have to worry about you hitting on me. Now go take your antibiotics, sick boy.


originally posted by Franjipani
*LMAO* Tell us how you really feel..... . Seriously though, injuries suck.... I feel your pain babe .

It was one of those *pissy* days I guess. Much better today :D...for the most part. Where the hell are you? I've been trying to IM you all day! Need to get my Franji fix before you leave to the coast.

_________________________________________________
Hump Day Revisited
Busy, busy, busy

9/25/02

Diet
Meal 1 1 cup cottage cheese w/1 apple + 4 FOC's
Meal 2 Tuna w/salsa + 1 grapefruit + 4 FOC's
Meal 3 MRP + 5 g creatine
Meal 4 1 Chicken breast with grilled onions and 1/4 diced small tomato and veggies + 1 grape fruit
Meal 5 1 cup cottage cheese and 1 scoop protein shake + 4FOC's

(FOC=fish oil caps)

Meal 4 is suppose to be a plenty-o-simple carbs meal. I may have overdone it a little bit. Still I think all in all not bad. I may add an extra chicken breast and get rid of the grape fruit. All in all diet is much improved over last week's glutton fest. Hydration index is high too.

Weights
None, rest day.

Cardio
16 min Max OT on the stationary bike. Level 5 of 7.
16 min's hauling it and I'm a sweaty mess. Yikes. Used bike at apartment complex. The settings are a bit different. I feel like I had to double haul it to get the benefit I do with the bike at my gym. Still, once I stopped, I could tell my heart was kicking.

Random Sh*t
Got about 7 hours of sleep last night. I woke up feeling leaner. I looked leaner too. Scale even said so. I don't know what's up with these weight fluctuations. My chest is very sore, traps and shoulders starting to feel it, but not a peep from my back. My shoulder didn't really bug me today. Hopefully it'll be okay next week when I hit it again. Okay, just making my final edit, and my back just joined in the chorus of soreness. I guess that's why they call it delayed onset muscle soreness. My lats are nice and sore...which is becoming a more common occurence. I'm loving it. Tomorrow should be a slightly rough day. I'm helping my friend move. I may have to do legs in the morning. I guess I'll play it by ear when I get up.

Franjipani
09-26-2002, 09:39 PM
Originally posted by ectx
Where the hell are you? I've been trying to IM you all day! Need to get my Franji fix before you leave to the coast.

Awwwww bless, I'm so feelin the lurrrrvee;). You better be posting daily in my absence cause I'll be checking up on ya....:nod:

ectx
09-26-2002, 10:39 PM
Originally posted by Franjipani

Awwwww bless, I'm so feelin the lurrrrvee. You better be posting daily in my absence cause I'll be checking up on ya..


I'll be posting...and you'll be surfing. Have a blast at the coast.

______________________________________
Moving day
because I own a truck

9/26/02

Diet
Meal 1 MRP (Myoplex) + 5g creatine
Meal 2 1 cup cottage cheese + 1 diced apple +4 FOC
Meal 3 2 lean ground turkey patties mixed veggies and 1 grape fruit +4 FOC
Meal 4 Post workout/50 g Ultrafuel + 10 g creatine and whey shake
Meal 5 Whey shake and 1 cup cottage cheese + 4 FOC's

about 4 L H2O today
I was looking at my diet and kind of did the math and realized my protein portions have been a bit lower than required, so I increased them a little, hence the extra turkey patty. Tomorrow I'm suppose to go eat out with my friends. I'm debating eating clean and keeping my cheat day, as scheduled, on Sunday, or making cheat day tomorrow instead of Thursday.

Weights
Leg Day
Warmed up w/ 10 min on stationary bike.

Leg Press 1X12 450, 1X8 540, 1X10 680 (+50W)

These are getting easy again. I'll probably go up next week. It feels weird doing only 90 degrees of flexion, but hey.

Hack Squats 1X10 180, 1X10 230 (+50W)

Don't know what was up here. First set got my heart really pumping. I swear, it was almost like I had been doing cardio. Second set kicked it up a notch. These were both on the sled with my butt to the floor. I'm a little bit self conscious of getting stuck on the floor. I also realized I make funny faces here too. Hell, I almost grunt toward the end, but I use what little energy I have left to resist the grunt. haha. A loud grunt with this small amount of weight would be pathetic.

Leg curls 2X8 155, 1X7.5 155

Same as last week, only up half a rep.

Walking lunges 2X12 70

After one set I feel like my shoulders are going to fall off and like my legs are flipping me off....not to mention I'm sweating profusely. Didn't bug me like last week, but it still seems to affect the piriformis...not sure though. I may cut these out of my routine.

Skipped calves today...AGAIN. I'll do them alone on Saturday. Need to make sure and get to the gym earlier on leg day...it just always seems to take longer

Leg workout felt a lot better this week. I guess I'm a little more comfortable doing this routine. I did go a bit late so I had to skip calves in order to get out on time.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nah. Next cardio will be on Saturday.

Random Sh*t
Not much to report today. My day was a bit hectic. Tuesday's meeting with the structural biochemist got moved to today, and the meeting went 1.5 hours over, so this really made everything a tight squeeze. Still, the information we obtained was great. It turns out that the protein I study has a structure called a Rossman fold that is important in binding NAD+ and therefore...sugars. Again, for geeks like me this is cool, because this matches my model. Okay, nuff geek talk. I barely left the lab with all my work finished. From there I went to my friends apartment to help him move his folks to their new house. You get asked to help people moved a lot when you own a truck. The furniture load was light. I have to say that lifting has made things like helping people move a lot easier. :) The entire process took a while, and after that things got hectic...going to the gym and all. I didn't have time to complete my entire workout...again. No calves. :(
Still, here I am, and all is well.

ectx
09-27-2002, 10:08 PM
______________________________________
PFFT!
What's up with my arms?

9/27/02

Diet
Meal 1 1 cup cottage cheese + 1 cup milk + 4 FOC's
Meal 2 1 turkey patty on 2 slices whole wheat bread + 4 FOC's
Meal 3 MRP + 5 g creatine + 3FOC's
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 2 chicken breasts + greenbeans and peppers + 1 grapefruit

FOC=fish oil caps.

Diet kinda sucked today. I was suppose to go out to dinner, but dinner got rescheduled so there was a huge 5 hour gap between feeding 2 and 3. This pissed me off, and during it I had about half a roll of lifesavers to get me through because I didn't have any food in the lab and I was pretty freaking hungry. I hate eating empty carbs on a day I don't intend to eat them. Pfft!

Weights
Arm Day


DB curls 1X10 40, 1X12 40 (+2R)

Started off well here. Feeling easy again

Standing BB curl 1 X 10 80, 1 X 9 80,

Again, hard after dumbell curls. The second set was killing me. My forearms felt like they were going to pop. I actually lost count on the second set because they bugged me so much. I know the reps were between 8 and 10, so I picked 9.

Preacher Curl 1 X 11 75, 1 X 11 75 (+2R)

Much easier

Skull Crushers (flat bench) 1 X 12 80, 1X14 80

After last week's attempt at 90 with crappy form I went down again. 80's still not easy...if anything it felt a bit difficult. I don't know if it's the shoulder or what...Pfft!

Rope Pushdowns 1 X 12 60, 1 X 14 70

WTF? Okay, multiply the two previous "pfft!"'s by 10 here because these really pissed me off. I tried to do the 80 I did last week...and nada. Don't know if my tri's were pissed off after skulls or what...DAMN. Damnitty damn damn.

Dips 1X 16, 1X 14 (+6R)

Maybe I was really pissed at rope pushdowns or something because I cranked out quite a few more reps this week. Oh yeah...these are bodyweight. I still don't know how you foos do them weighted. Maybe one of these days I'll join you. Shoulder was bugging me afterwards though. Pfft! (yet again)

This workout was terribly rushed. I got to the gym near closing time...yet again. I wasn't quite happy with the workout either...again, tri's seemed to suffer. I feel like my progression should be constant, perhaps slow, but constant. The key word here is progression...not regression. When I've gone back previously it's been to concentrate on form, not because I was completely incapable of lifting the weight. Damn.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
None today, but I'll be doing a hilly run with my friend Joe in The Heights tomorrow morning. I'm psyched about that because I haven't done this run in a while.

Random Sh*t
Okay...here's my occasional rant. Don't do it much, but here it is. Feel free to call me a little biatch if you'd like. I don't care. Okay, brace yourselves...

*Begin Rant*

A biotech sales rep came into our lab today. Really nice lady. We do a lot of business with her company and she cuts us a great deal on reagents too. Well, as she was leaving she called me "big guy". Okay, pause for a second and let me explain what this means to a former fatty. In the past, my friends have called me "big guy" as a way of not calling me fat...or at least to me it means "your fat, but we're your friends, so we ain't gonna call you that". To me "big guy" is synonymous with fat. I saw an overweight comedian on Leno the other night...What did Leno call him?..."big guy". See my point? Granted I don't weigh the 240 lbs I did back in February, and I certainly don't weigh the 310 I weighed 6 years ago, but still this worries me. I weigh 196 lbs now. Not completely solid, but at about 13% bf I'd say close. Still, I don't think I look "built" yet, so when this woman calls me "big guy", it immediately sends the...oh sh*t, you still look fat-signal to my brain. I don't like being hypercritical with myself, and I've been feeling pretty comfortable with my overall health and how I look in the mirror, and then this woman has me questioning this. I even found myself asking a friend what I use to hate hearing from my exgirlfriend: "do I look fat to you?"!!!! Geez, what a little biatch I am. Next thing you know, I'll be watching Oprah. To hell with all these insecurities!

*end rant*

ectx
09-28-2002, 02:21 PM
______________________________________
Running through The Heights
Oh yeah!

9/28/02

Diet
Meal 1 MRP w/1 cup skim milk + 5 g creatine
Meal 2 2 chicken breasts w/1 cup whole grain rice + 4 FOC's
Meal 3 Protein shake w/ 1 cup skim milk.
Meal 4 1 can tuna w/ salsa mixed in + green beans and 1 grapefruit
Meal 5 1 chicken breast and some rice.

FOC=fish oil caps.

Okay. Like I said in a previous post, my protein count's been a bit low...perhaps why I'm getting hungry and getting all these funky cravings. It's suppose to be around 185 g, and it's been around 145 g...so I've added an extra serving of chicken and a couple of cups of skim milk...this should get me to between 180-190 g. Was watching a movie till after midnight, and I popped open a box of Mike & Ike's to satisfy my candy junky. My justification was that it ws technically already Sunday...my cheat day. Gonna have to hold back a bit. I'm not too worried actually, because I've gone down about 3 lbs...which worried me...I'm thinking it's because my protein intake was off.

Weights
None today...rest day. I'll probably do calves mañana.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Fan-freaking-tastic run today!

Distance: 3.5 miles
Terrain: 5 on a 1-5 hilly scale
Temp: 78-85 degrees F, nice and breezy
Pace: about a 9:30 min/mile pace...sometimes quicker, sometimes...on hills, slower.
Stops: 2 water stops.
Pain index: 0...yep that's right, zero, zilch, nada!

Did I mention this was a great run? I was pretty sore from leg day, but nah...no problem. Just streched a whole bunch. This was in the early am...nice and cool. I picked up my bud J. and I took him through one of my favorite old trails when I was marathon training. He hates running street, but I insisted that if the scenery was good it would all be cake. It was. We went through a nice shady area of Alamo Heights, a really nice neighberhood here in SA, through Monte Vista, an old historic Neighberhood, and back onto a local college. To say this was hilly is an understatement. The succession of hills was relentless, ranging from 15-30% grades, and only let up occasionally. These hills were my b*tch. Seriously. I think leg day really helps with hills because I was eating them up. J. loved it. He's taking his fiancee running through there next week. We had to stop a bit early. J. was getting burnt out and he has a distance run tomorrow. The run felt as easy as it did in my older running days. Granted the pace wasn't pushed a whole bunch, but I think I handled the hills as well, if not better than I did back then. No pain either. It makes me want to train for a half marathon...but nah...I like being injury free. My knees don't creek when they bend, plus I'd hate to affect my weight training. I've got my short to medium distance runs back, and that's all that matters.

Random Sh*t
I sold my old stereo today. Considering I got it for free...I'm a happy camper. I get paid on Tuesday, which makes me an even happier camper. I also see the results of my recent pay increase...oh yeah, this pleases me too. Soon I'll be leaving the lab and I'll be taking off to see my friends and hang out. Maybe pick up a game of darts. Behold the power of simple pleasures.

ectx
09-29-2002, 11:02 PM
______________________________________
Just hangin out
watching football, cursing women

9/29/02

Diet
It's cheat day foo...but so you get an idea...
pizza, burger, bag-o-Mike and Ikes

FOC=fish oil caps.

First "full blown" cheat day in about 4 weaks...even when I was in SL I only did a two meal cheat day (even though I was a total alchi). Surprised I did go MORE overbored than I did...I'm ready to jump back on the wagon though.

Weights
Nah...rest day.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
Nah...I SAID IT WAS REST DAY. now don't make me yell again.

Random Sh*t
One of my friends broke up with his girlfriend of 2 years this week. He was actually a bit suicidal (or at least that's what his now ex claims) so we hung out. We were suppose to hang out yesterday evening, but after going to "think things out" in Austin, he drove back and ended up having it out with his ex, and then crashing for 14 solid hours...yikes...so we hung out. We caught a double feature...talked for a while and had dinner. Mainly, I just wanted to help him take his mind off things, get him to eat some (homeboy's dropped about 10 lbs this last week) and to just chill. Goal accomplished. G's a great guy. He's been there for me when I've been freaked out, so I guess it was my turn. I actually had a blast. I think he did too, and I didn't even have to take him to a titty bar. It was kinda funny, when we went out for dinner the waiter gave us a strange look. Must have thought we were a gay couple or something, so I kept on teasing him, telling him he was my bitch. haha. He's seeing a therapist come Tuesday, so that's great news. Something tells me he's going to be getting a lot more mileage out of his playstation for a week. We caught the end of the Minnesota-Seatle game...shoot out. Today's scores pissed me off. The wrong Texas team won, Minnesota lost (even though I've lost faith in them...Moss sucks a**), but at least New England lost (no vested interest there...just want to piss off a friend). Oh well. :rolleyes:

MonStar
09-30-2002, 07:21 AM
It's cheat day foo...but so you get an idea...
pizza, burger, bag-o-Mike and Ikes

FOC=fish oil caps.

First "full blown" cheat day in about 4 weaks...even when I was in SL I only did a two meal cheat day (even though I was a total alchi). Surprised I did go MORE overbored than I did...I'm ready to jump back on the wagon though.

Damn man now THAT is what I am talking about. Good job ectx! Keep up the hard work man. :thumbup::thumbup:


Leg Press 1X12 450, 1X8 540, 1X10 680 (+50W)

Nice leg strength here man. Youve really been bustin' your a*s since you started this journal, keep it up, seriously.

ectx
09-30-2002, 10:28 PM
Originally posted by MonStar

Damn man now THAT is what I am talking about. Good job ectx! Keep up the hard work man. :thumbup::thumbup:

Nice leg strength here man. Youve really been bustin' your a*s since you started this journal, keep it up, seriously.

It was a damn good burger too...with pepperjack cheese...the works. The onion rings...I'm drooling just thinking about them. Thanks man.

_________________________________________________
The Kinda Cautious Chest Day
but, nah...all is good.

9/30/02

Diet
Meal 1 MRP (Myoplex) + 5 g creatine
Meal 2 1 tuna sandwich on wheat
Meal 3 2 turkey patties + 1 grapefruit
Meal 4 Post workout/50 g UltraFuel +10g creatine, + 2 scoops-o-Whey Shake
Meal 5 Mixed blend protein shake + 4 FOC

(FOC=fish oil caps)

After a good cheat day for some reason *guilt* I eat incredibly clean...go figure. I forgot some of my FOC's, and what I did take busted in my pocket...Note to self...fish oil smells bad, especially in jeans.

Weights
Chest and ab day (in the pm)

Bench Press 1 X 7 185, 1 X 3 205 (+.5R!), 1 X 6 185

Started off with a warm up of 2 X 10 of 135...again. Then did the above. My hope was that the 205 would be cake this week...it was...easy. The spotter just gave me a lift off and the rest was all me. I was about to punk out on the third rep...but he yelled something out...without touching the bar, which was just enough to get me through my sticking point.

Inc. BB 1X 7 145 (+1R), 1 X 9 145 (+2R)

I was worried about the shoulder here...but nah.

Inc. DB Fly 1X15 50, 1X12 50

Decided not to risk last week's problem, or aggravate the shoulder, so I lowered the weight a little, and increased the volume. Shoulder didn't really bug me. Felt a little uncomfortable, but nothing major.

Cybex Ab Machine 1 X 20 130 1 X 20 130

Kickups 1 X 30

Ouch.

Janda situps 1X24

I was a bit worried about the shoulder today, but it really didn't seem to bug me much. Any discomfort was more of an afterthought. The workout actually felt great. My triceps felt like they were going to explode and my chest felt shot. :D

+#R indicates rep increase
+#W indicates weight increase.


Cardio
16 min Max OT on stationary bike.
Random Profile, Level 10.

Hard...that's it, just hard...legs wobbly too.

Random Sh*t
Today was a slow day at work. I hate slow days at work. I had a lot to do but a meeting got moved last minute and that really bugs the hell out of me. Argggh. I actually ended up going home from the cancelled meeting, and then going back to the lab in the evening. Tomorrow's pay day. Pay day pleases me...until I have to give all my money away again. Bastards, all of them.

Mystic Eric
10-01-2002, 02:11 PM
aye nice progress on the bench.

But I still hate you.

Just some girl
10-01-2002, 10:20 PM
Originally posted by ectx
*Begin Rant*
A biotech sales rep came into our lab today. Really nice lady. We do a lot of business with her company and she cuts us a great deal on reagents too. Well, as she was leaving she called me "big guy". Okay, pause for a second and let me explain what this means to a former fatty. In the past, my friends have called me "big guy" as a way of not calling me fat...or at least to me it means "your fat, but we're your friends, so we ain't gonna call you that". To me "big guy" is synonymous with fat. I saw an overweight comedian on Leno the other night...What did Leno call him?..."big guy". See my point? Granted I don't weigh the 240 lbs I did back in February, and I certainly don't weigh the 310 I weighed 6 years ago, but still this worries me. I weigh 196 lbs now. Not completely solid, but at about 13% bf I'd say close. Still, I don't think I look "built" yet, so when this woman calls me "big guy", it immediately sends the...oh sh*t, you still look fat-signal to my brain. I don't like being hypercritical with myself, and I've been feeling pretty comfortable with my overall health and how I look in the mirror, and then this woman has me questioning this. I even found myself asking a friend what I use to hate hearing from my exgirlfriend: "do I look fat to you?"!!!! Geez, what a little biatch I am. Next thing you know, I'll be watching Oprah. To hell with all these insecurities!
*end rant*

I started typing a reply to this that made no sense even to me. So I deleted it. But the essence of it was this...

...you cannot allow yourself to hear your personal insecurities given back to you in the words of others!! you will hear them everywhere if you do. we are our own worst critics. i know this is an extremely hard thing to do especially when one has battled with weight. and im the last person to give the advice i have the hardest time taking, but seriously. that is NOT what she meant. guys are allowed to be big. even supposed to. true, fat and big are different, but she didnt mean fat. you may occasionally see fat where it doesnt exist, or exaggerate it in your mind where it does. we all do. But BUCK UP!!! She probably thought she was complimenting you when she said big guy. Like, big strong alpha-male sort of thing. Take it as a compliment. You aren't fat anymore. So while you may see yourself as such, others do not. Try to remember this.

Yep, I still ain't totally coherent. But it's the essence of the idea. Get it? Got it? GOOD! :D ;)

Mystic Eric
10-02-2002, 12:06 AM
Haha because I hate you so much, I now I know what to call you to get under your skin!! mouhaha

ectx
10-02-2002, 12:37 AM
Originally posted by Mystic Eric
aye nice progress on the bench.

But I still hate you.

Thank you. And Thank you.


Originally posted by Just some girl
Yep, I still ain't totally coherent. But it's the essence of the idea. Get it? Got it?


Got it. :D Funny thing is that the following day I was told I was looking "really svelte", and today I was told I was told I was looking "trim" so it's scizophrenic with me...really. This time, I was thinking...hey..."I've been working out...don't be calling me skinny" *lol*. I like the alpha-male big guy image. I think I'll stick with it...
*grunts loudly* Have I told you lately how cool you are? :D


Originally posted by Mystic Eric
Haha because I hate you so much, I now I know what to call you to get under your skin!! mouhaha.

Go ahead punk. Make my day. I hope this doesn't mean you want me to be your alpha male...cuz I just ain't having it. tuttut

_________________________________________________
Awesome Back Day
Ohhhh yeah.

10/01/02

Diet
Meal 1 MRP + 5 g creatine
Meal 2 Double turkey sandwich on wheat with lettuce + 4 FOC's
Meal 3 Tuna and 1 grape fruit
Meal 4 Post workout/50 g UltraFuel +10g creatine, + 2 scoops-o-Whey Shake
Meal 5 1 mixed blend protein shake + 4 FOC's

(FOC=fish oil caps)

Diet was pretty good, except for those darn Altoid Citrus Sours....freaking addictive I tell you.

Weights
Back & Shoulders

Chin Ups 1X16, 1X16 (+3R!), 1X3

Goal: two sets of 15...accomplished. New goal...to do 30 in one set. Ouch.
...nah, no problem. Maybe even weighted soon.

DB rows 1 X 12 95 (+10W!), 1 X 12 100 (+15W!!!!)

Last week the 85's were easy...so I tried the 95's...no prob...went up to 100. Cake...okay, maybe not quite cake, but still felt really nice and strong....:) This pleases me. I think this is the heaviest dumbell at this particular gym. I'll need to start going to the other branch with the heavy db's. *pats himself on back*

Double grip cable rows 1X10 220 (+3R), 1X 9 240 (+20W)

Either last week was really bad, or this week was fantastic, or somebody slipped something in my drink cuz it was all good.

Overhead DB press 1 X 12 50, 1 X 12 50

Decided to keep these at 50 until my shoulder feels better. Shoulder really didn't bug me though.

BB shrugs 1 X 14 225, 1 X 12 (+4R) 275, 1 X 15 225

Getting the 275 off the rack was easier this time. Grip felt good. I still make funny faces when I do shrugs. My neck also looks like it's about to pop out. Reminds me of that old horror movie "Scanners".

+#R indicates rep increase
+#W indicates weight increase.

WOW. What a back day. I achieved two of my goals ...100 lb bo db rows and 2 sets of 15 on chins. Granted, these goals aren't lofty, but hey, they're there. I felt energized. Kind of funny, because the workout started off by pissing me off...too many people and I couldn't get to the chinup bar...had to kill time for like 10 min. I did calf work...but nothing major enough to note. Anyhow, patience was worth it. Once I got to it, everything just felt great. I was energized and enjoying it. To top it off, I was actually checked out by one of the girls in the gym. Haven't had that happen in like forever. I must call my sister so that she can deflate my ego now. :D While I was doing shrugs, there was a guy next to me doing hang cleans. Looked impressive. Never scene anybody do any lifts like that up close. Maybe one of these days as I progress. Right now, though, my chest is freaking sore, and something tells me my back will be joining it soon, in fact it's allready starting to.

Cardio
None.

Random Sh*t
Another busy day. I got up extra early (5:30 am), set up my lab work, came back home and took a shower, went back to work. It was also payday and this pleased me to no end. Paying rent, and bills, however didn't. After the gym, I went to catch a movie with G. We saw "Igby Goes Down". I highly recomend it. Probably the most intelligent film I've seen this year. Funny as hell, disfunctional as hell, and pretty strong. The screenplay is at least worth a nomination at this year's Oscars. The dialogue is probably the smartest I've seen in a while. G. was also impressed. We were going to watch Triple X, but I got a wild hair up my ass and decided to watch "Igby" instead...and I don't regret it. G. had his first therapy session today. He seemed in high spirits and told me all about it. He has a lot to think about and I'm glad he's rational enough to work it out.


...Okay, sidenote. As I was driving back from the theatre I passed by the new KrispyKreme place they opened up here. It's the first in our town and people are going nuts over these things. There was a line leading up to the Freeway...at MIDNIGHT! Traffic cops were there diverting traffic. Just crazy I tell you. The opening made the front page of our newspaper. No wonder we're the 6th fattest city in America. We use to be The fattest city in America...something tells me we may take that title back...in part because of sugar coated fat.

Alex.V
10-02-2002, 07:50 AM
Originally posted by ectx


Chin Ups 1X16, 1X16 (+3R!), 1X3

Goal: two sets of 15...accomplished. New goal...to do 30 in one set. Ouch.
...nah, no problem. Maybe even weighted soon.




Well, you're ahead of 95% of the world's population at this point. ;)


Originally posted by ectx


...Okay, sidenote. As I was driving back from the theatre I passed by the new KrispyKreme place they opened up here..... Traffic cops were there diverting traffic.

I'll bet they were. Too many funny mental images here to list.

ectx
10-03-2002, 02:47 PM
B…95% of the population? Dang…must be all those Krispy Kremes they're eating.

______________________________________
Note...you'll see two posts today...yesterday's...that's this one, and todays...later tonight.

Skip day

10/02/02

Diet
Meal 1 MRP + 5g creatine
Meal 2 1 turkey sandwich on wheat +4 FOC
Meal 3 Turkey breast + 1 grapefruit
Meal 4 Protein Bar
Meal 5 Protein Bar
Meal 6 BBQ chicken sandwich and salad

Had an extra meal today because the I stayed up extra late and since I didn’t’ work out, I didn’t have my typical post WO meal, but I was hungry, and the Protein bars just didn’t do it.

Weights
None

Cardio
Nope again. I got carried away. I’ll either make it up on Thursday or Friday.

Random Sh*t
Today was a busy day. I bought the rest of my supps. Yikes, this gets expensive. My back is unbelievably sore, my chest only a little sore, and my abs are a little sore…now if only I could see them…haha. Went to the movies with G. Saw XXX…Vin Diesel really poured on the 007 cheese on this one. Had to hang with him for an extra long while because he was very depressed. Ended up not going to bed till 3 am. Not good.

ectx
10-03-2002, 10:06 PM
______________________________________
I am Jack's raging emotion
...nah, not really, just always wanted to title a journal entry like that

10/03/02

Diet
Meal 1 MRP + 5g creatine
Meal 2 1 Turkey sandwich on wheat +4 FOC
Meal 3 1 cup cottage cheese + a whole bunch of strawberries +4 FOC
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Mixed blend of protein + 4 FOC's

about 4 L H2O today
Add about 6 or 7 more strawberries to that “whole bunch of strawberries” cuz when they’re frozen, I tend to confuse them with ice cubes. :D Oh yeah...had a few bbq rice cakes too. Damn I was hungry.

Weights
Leg Day
Warmed up w/ 10 min on stationary bike.

Leg Press 1X8 540, 1X10 630, 1X10 720(+40W)

Again, no problem. I just always feel like I’m cheating because my program has me doing them differently...bending my knees only to where they are about 90 degrees. I was going deeper to where my knees touched my chest before, and my feet were high on the platform. Doing it this way still wears me out, I just feel like I’m cheating and like the weight increases are artificial…oh well.

Hack Squats 1X10 180, 1X6.5 250 (+20W)

I’m liking these now. I feel very comfortable getting my butt to the floor and hauling it back up. On the 250 I did the first to parallel, and then the rest to the floor…now here’s my embarrassing moment of the day…I’m at my seventh rep on set 2 and I get my butt down to the ground and get halfway back up and get stuck…so I crawl out of the sled, took off the two 35’s and hauled it back up. Luckily, the gym wasn’t crowded and few witnessed my embarrassing moment. Hehe.

Leg curls 3X8 155, (+.5R)

Same as last week, only up half a rep.

No walking lunges this week

Yep, they’ve been bugging one of my old injuries, so none today…but this time I actually got to complete my calf workout. Still, somehow, my leg workout feels incomplete.

Donkey Press 4X12 360, supersets

Ouch. Supersetting these kills me little brahmas.

Standing calf raises 4X12 255 / calf (+45W)

+#R indicates rep increase
+#W indicates weight increase.

My back is SORE. This pleases me.

Cardio
Nah. Maybe tomorrow, and definitely on Saturday.

Random Sh*t
Got very little sleep last night…something like 5 hours. I also worked a bit late. When I got home, instead of changing and heading out to the gym like I planned…I crashed for about an hour, which threw my schedule way off. Didn’t get to meet with my bud Moby to discuss his bachelor party and get a tux for his wedding. Had to reschedule for Saturday. My mentor was back today. He was in a great mood. Even complemented me. Tomorrow we have lab meeting. I don’t look forward to it, but I guess it’s one of those necessary evils. One of my colleagues was being an ass today. There should be a “no ass zone” rule in our lab. Oh well. Talked to G, yet again. This time we didn’t hang out, which was good because I have a lot of stuff I’ve been neglecting. Took care of it now.

ericg
10-04-2002, 06:28 AM
Dam man nice progress with the back (chins and db rows).

I havent read your journal in a while (personal shiat) and just flipped through the workouts and stuff from the last time I checked it out. Nice progress man!!

MonStar
10-04-2002, 09:24 PM
Chin Ups 1X16, 1X16 (+3R!), 1X3

DB rows 1 X 12 95 (+10W!), 1 X 12 100 (+15W!!!!)

Nice strength ectx!! :D:D

Keep up the hard work man, great progress.

ectx
10-04-2002, 11:55 PM
Thanks ericg and MonStar. Must be the creatine...hehe. :D

______________________________________
Therapy Shmerapy
go lift some weights fool

10/04/02

Diet
Meal 1 1 MRP + 5 g creatine
Meal 2 Turkey slices + 1.5 slices of wheat bread and 1 cup of beans +4 FOC's
Meal 3 1 cup cottage cheese and a whole bunch of strawberries + 4 FOC's
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Mixed source protein shake + 4FOC's

FOC=fish oil caps.

Diet was great...until I went to the movies...had some nachos...been craving them for a while. Oh well.

Weights
Arm Day


DB curls 1X10 40, 1X10 40

These felt nice and easy. I was planning on increasing the weight, but the 45's were taken. Oh well.

Standing BB curl 1 X 10 80, 1 X 10 (+1R) 80,

Forearms did not bug me this time...in fact they felt great. Much better now.

Preacher Curl 1 X 14 (+3R) 75, 1 X 11 (+3R) 75 (+2R)

2/3 rom to keep constant tension on bicep. I think I need to increase the weight cuz these were easy.

Skull Crushers (flat bench) 1 X 12 80, 1X12 80

Form was ace on these. I took a friend with me to the gym and I wanted to make sure I was showing him how to do them the right way, so I made sure it was slow and controlled, and deep, and OUCH. Anyway, that's that.

Rope Pushdowns 1 X 10 80, 1 X 8 90

Much better this week. Finally some progress.

Dips 1X 16, 1X 15 (+1R)

thought I had done 16 on last set last time...so I was pissed that I'd only done 15...then checked journal...nah, last time it was 14...felt great too.

Today I took G with me to the gym. Figured it'd take time off his exgirlfriend problems...plus I'm selfish...I need somebody to train with. He enjoyed it so much he got a membership. Afterwards he was like "this is great therapy...I'm a little less pissed off now", hence the title of this entry. The gym really is a great stress reliever. It was good to have him there too because it forced me to watch my form and it all passed by a bit quicker.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
None today...some tomorrow.

Random Sh*t

Today we had lab meeting, which means the day was slow. When this happens, your mornings are shot and you can't really do anything on a Friday afternoon. Anyhow, got complemented by random apartment person today. She went up to me and asked me what I had done to get in such "great shape"...hey, that's her talking, not me. She said she remembers me back in May and stuff. It was nice to be complimented by a complete stranger. Saw "Red Dragon" tonight. Great flick. Go watch it...great date movie too...she'll be cuddling really close during the scary parts. Not really gorry like Silence of the Lambs or Hannibal...but as good as
Silence of the lambs. Ed Norton is a great actor....okay, got to sleep now...g'night all.

ectx
10-06-2002, 10:47 AM
______________________________________
Ouch, me legs


10/05/02

Diet
Meal 1 1 MRP + 5 g creatine
Meal 2 1 chicken breast + 1cup brown rice, +1/2 cup pinto beans +4 FOC's
Meal 3 1 cup cottage cheese and a whole bunch of strawberries + 4 FOC's
Meal 4 2 chicken fajita tacos

FOC=fish oil caps.

Sh*t. Sometimes I just don't plan my meals correctly. This was one of those days. I went to go do a trail run with my friends and forgot to take a protein bar or shake or something with me (which I usually do) so after the run I was really hungry and ended up having some empty calories...sweets. No chips or cookies, just tangy flavored sugar. Arggg. By the time I got home it was really late and I was really hungry so I had cheat meal 2 a little early...chicken fajita tacos with cheese. To top it off, I didn't have near as much water as I should have...maybe about 2 liters.

Weights
None

Cardio
Trail run...about 3.5 miles. Very hilly. Pace varied...took about 30 min to complete. About 84 F, a little muggy but with a nice breeze toward the end.

OUCH. No joint pain or anything but my legs were very sore from weights on Thursday...big time sore. I didn't expect the run to be as hilly as it was, and I didn't expect the pack to be running as fast as they were...so by the time I was done, my legs were not only sore, but they were burning. I'ts been about 12 hours since and they're still burning...yikes. Usually I have great runs after leg days. I guess I found the exception.

Random Sh*t

Today, I mostly straightened up things. The evening was awkward. It was spent keeping two close friends who use to date apart, and making sure they didn't do anything stupid. Adults shouldn't need babysitters.

Random Words of Wisdom
People, never date within the small group of friends you have...it's stupid and it polarizes your group. It makes things awkward for everybody. This only works on Melrose Place and Dawson's Creek...in the real world it's different.

ectx
10-07-2002, 10:57 PM
_________________________________________________
Damn spotter!
arggh.

10/07/02

Diet
Meal 1 MRP (Myoplex) + 5 g creatine
Meal 2 1 cup cottage cheese + 7 strawberries
Meal 3 Chicken sandwich on wheat
Meal 4 Post workout/50 g UltraFuel +10g creatine, + 2 scoops-o-Whey Shake
Meal 5 Mixed blend protein shake + 4 FOC

(FOC=fish oil caps)

Diet=Ace. :) Note that I didn't have a post yesterday, that's because I didn't do anything and I didn't just want to post my diet...but if you must know (and I must keep myself honest) it sucked big sausages. Too much carbs, not enough protein. Total cals were a bit high too...about 2800...YIKES. There, now you know, and as GIJOE says, "knowing is half the battle".

Weights
Chest and ab day (in the pm)

Bench Press 1 X 8 (+1R) 185, 1 X 3.5 205 (+.5R!), 1 X 8 185 (+2R)

Bench felt really good. I think I really had the 4th rep on the 205, but spotter thought I didn't and helped me out with it...ARGHHH. I really have no room to complain. It was one of my friends. He's going to be training with me from now on so I need to teach him how to spot me. I expected him to know, but I didn't explain. Next time will be different. Range wasn't as deep as I like it, still because of the shoulder. I tried not to hyperextend my shoulders.

Inc. BB 1X 8 145 (+1R), 1 X 5 155 (+10W!)

Felt great here. The 155 was nice and solid. I could have eeked out another rep, but again spotter problems. :rolleyes:

Inc. DB Fly 1X10 60, 1X8 60

Since the shoulder was okay, I decided to go back up a little to the 60's. No problem. They felt nice and comfortable.

Cybex Ab Machine 1 X 20 130 1 X 20 130
ouch.

Kickups 1 X 30

Double Ouch.

Janda situps 1X24

argggh, ouch, argggh. These were actually done right for the first time because I didn't have to rig something to do them. I had Greg there to grab my ankles and force my feet flat. They felt great, if not painful after the gazillion kickups that almost weren't.

Shoulder was way better today. Felt good about it. It looks like I've got myself a training partner. Still need to teach him how to spot for me, but it's all good. He is pretty motivational. Overall, it was still a great chest day.

+#R indicates rep increase
+#W indicates weight increase.


Cardio
16 min Max OT on stationary bike.
Random Profile, Level 10.

Random Sh*t
Hectic day. I need to sleep too. Diet was ace today though. Feeling really good about it. I guess my weekend of hedonism gave me fuel for yet another week of strict dieting. Got to finish working on manuscript now. G' night all.

ericg
10-08-2002, 06:32 AM
Nice pressing man! Great job keeping the diet on track as well!

ectx
10-09-2002, 12:28 AM
Originally posted by ericg
Nice pressing man! Great job keeping the diet on track as well!


Thanks. Press feels like it's coming along. Diet's been a real chore lately though. May have to start taking Xenadrine again to help me out. Not sure yet though. If I can stay away from it I will. I get a bit jumpy with it.

_________________________________________________
Back is fried
yet again

10/09/02

Diet
Meal 1 MRP + 5 g creatine
Meal 2 1 bowl of oatmeal w/1/2 cup skim milk + 1/2 cup cottage cheese +4 FOC's
Meal 3 2 Chicken breasts and 1 can-o-green beans
Meal 4 Post workout/50 g UltraFuel +10g creatine, + 2 scoops-o-Whey Shake
Meal 5 1 mixed blend protein shake + 4 FOC's

(FOC=fish oil caps)

Diet was solid today. felt a little hungry toward the end of the day, but the mixed blend shake took care of that.

Weights
Back & Shoulders

Chin Ups 1X16, 1X16.5 (+.5R), 1X2

Ouch. These were harder today. Maybe I gained weight after last weekend..hehe. Well, anyhow, last set was super slow with my arms fully extended.

DB rows 1 X 12 100 (+5W), 1 X 12 100

Ouch ouch ouch. Nah, not that bad, but still, I can tell my left side is a bit weaker and grip was also a problem there. Other than that okay. I had planned on increasing the weight on 2nd set, but the first set was really hard, especially on grip on left side, so I'll wait for stuff to even out a bit before going up again.

Double grip cable rows 1X10 240 (+20W), 1X 9 240

Felt good, although I was a bit worn out from rows at first and had to break a little longer for second set.

Overhead DB press 1 X 14 50, 1 X 15 50

Tried 55's and shoulder was still a little upset (did 4 reps before deciding to go back down...funny shoulder didn't really bother me in retrospect, it just felt funny, so I stopped), so I went back down to 50's. Reps are up, but I'm not counting 'em as pr's because I've lifted more before. Just not in the past 2 weeks. Arrrgh. Still, the shoulder feels fine and I don't want to mess it up.

BB shrugs 1 X 14 225, 1 X 5 295 (+20W!), 1 X 15 225

Felt really nice and controlled here. The 295 felt good, although grip was an issue. I only did 5 reps. I thought I'd be able to do 8, but I felt the grip starting to go, and I didn't want to risk having a little accident.

Bent over laterals 2 X 10 25

At B's suggestion to help shoulders out. Kind of getting use to doing any kind of lateral movement so it was a bit awkward, but hopefully it'll help. Thanks for the advice yo.

+#R indicates rep increase
+#W indicates weight increase.

Geez, this workout wore me out. Perhaps the AC wasn't working well at the gym, or something else, but I was sweating buckets. By the time I was doing the dumb bell rows I had to constantly wipe my forehead. I had to drink a lot of water too. About 2 liters while at the gym. I don't know why, but I was really worn out by the end, for a while there I felt like punking out and resorted the old wwbd days.
although I now know the answer to that question.
Anyhow, it was hard to punk out with a training partner beside you. So there was none of that today.

Cardio
None.

Random Sh*t
Not much today. Busy...busy...busy. It rained and poured in alternating cycles today. Funny, I guess this is the Texas version of a cold front. I was expecting 40 or 50 degree weather...but there was none of that. Basically we got lots of rain and about a 10 degree drop in temperature. *clears throat* football weather please. Tomorrow I go play raquetball. Haven't played in ages. Boy am I going to suck.

MonStar
10-09-2002, 06:11 AM
Bench Press 1 X 8 (+1R) 185, 1 X 3.5 205 (+.5R!), 1 X 8 185 (+2R)

Nice bench strength ectx! :thumbup::thumbup:

Seriously man youre really getting strong---no joke at all. Keep up the hard work man. I think that you should make some strength goals for January 1, 2003.

ericg
10-09-2002, 10:56 AM
Originally posted by ectx
Bent over laterals 2 X 10 25

At B's suggestion to help shoulders out. Kind of getting use to doing any kind of lateral movement so it was a bit awkward, but hopefully it'll help. Thanks for the advice yo.


B was the one suggested I add them into my routine as well. I had problems with my AC joint and other things, sice then, no problems. KNOCK ON WOOD

Oh and awesome job with the chins and the BO DB rows. Very nice progress.

Just some girl
10-09-2002, 01:44 PM
Originally posted by ectx

I was sweating buckets. By the time I was doing the dumb bell rows I had to constantly wipe my forehead. I had to drink a lot of water too. About 2 liters while at the gym. I don't know why, but I was really worn out by the end, for a while there I felt like punking out and resorted the old wwbd days.
although I now know the answer to that question.



lol.

i have nothing else useful to say. just lol. ;)

good workout, foo! it's so hard to push yourself when you aren't feeling it. (workout partners have the potential of really helping with that, though, like you said.) So good job workin through it! :) You're more hard core than me. I often give up (well, at least with things i dont like...like class and crap. oh well.)

Keep up the good work! :D

ectx
10-09-2002, 10:03 PM
MonStar, Thanks man. It feels like everythings fallling into place. I'm working on formulating those goals. Got some in mind, but nothing set in stone yet, I'll post them soon though.

ericg, Thanks. Hopefully it'll help my shoulder too. How'd you mess yours up?

JSGirly....hehe. You crack me up. I find it hard to believe you're not hard core with the Gym Nazi (aka B) by your side. Now go to class Foo', and Have fun in California.

_________________________________________________
Off day
just cardio, kinda.

10/09/02

Diet
Meal 1 MRP + 5 g creatine
Meal 2 1 bowl of oatmeal w/1/2 cup skim milk + 1/2 cup cottage cheese +4 FOC's
Meal 3 2 Chicken breasts + 1 can-o-green beans+1 cup whole grain rice+4FOC'S
Meal 4 Steamed Chicken w brocolli.
Meal 5 1 mixed blend protein shake + 4 FOC's

(FOC=fish oil caps)

Diet was pretty solid today. I didn't lift today, so I didn't have the typical post workout meal. After playing raquetball we went out to eat Chinese food. Luckily my favorite chinese food place will prep things just as you like them. I asked for steamed chicken w/brocolli no oil, and that's exactly what I got. I added a little soy sauce for flavoring and about a tsp. of plum sauce, but nothing major.

Weights
None

Cardio
I was suppose to do 16 min max OT today. I didn't. I played raquetball for a solid hour and was too worn out to do the max OT cardio afterwards. I may still do it tomorrow. I hate it when this happens, but at the same time, I don't feel too guilty this time. In fact I'd say there's no guilt at all. I probably got more cardio than I needed from the game of raquetball. I did, as predicted, suck big time. Well, not that bad really. I just have no backhand and that really hurt me.

Random Sh*t
Nice and smooth day. Nothing much to report. Rested a while and I'm actually feeling good about things. I'm almost all caught up too. I can't wait until the weekend. Franji comes back next week, so I'm psyched about that. Can't wait to hear how her trip to the coast went. I also can't wait to spam her journal. Maybe I'll do it right now.

Just some girl
10-09-2002, 10:13 PM
doh! why do i always try to edit when i really wanna quote? dumb me....anyway....on to my real point....


Originally posted by ectx
After playing raquetball we went out to eat Chinese food. Luckily my favorite chinese food place will prep things just as you like them. I asked for steamed chicken w/brocolli no oil, and that's exactly what I got. I added a little soy sauce for flavoring and about a tsp. of plum sauce, but nothing major.


You are brilliant, man! I went out to Chinese with my friend this past weekend. And they say specifically on the menu that they can do special preparations for you if you just request it. But it didn't dawn on me to request it. Wow! Next time (assuming there is one, which im sure there will be) I'm SOOO doing that. :)

Alex.V
10-09-2002, 10:37 PM
lmao, ec. I should check in more often. "Now I know the answer to that question". lol.

Hey, when you do the bent-over laterals, are you feeling any discomfort AT ALL, at any point in the movement? That might give a bit more insight into the trouble you've got, but if it's what I believe it is, this should be a fix.

MonStar
10-10-2002, 06:41 AM
Meal 2 1 bowl of oatmeal w/1/2 cup skim milk + 1/2 cup cottage cheese +4 FOC's
Meal 3 2 Chicken breasts + 1 can-o-green beans+1 cup whole grain rice+4FOC'S
Meal 5 1 mixed blend protein shake + 4 FOC's

Damn ectx thats a lot of fish oils caps every single day! Jeez. At the supplement place I work we tend to sell a lot of them. Do you notice a big difference? Just wondering.

Tryska
10-10-2002, 07:20 AM
:spam:

ectx
10-10-2002, 08:58 AM
Originally posted by Just some girl
You are Brilliant, man!

*takes a bow* JSG, a friend of mine suggested I do this when I started dieting seriously. It's great because I can eat out and still be good. Now give me back my crack. You've got a lab report to write.

B, it bugs me ever so slightly, when I get to about 3/4 of the way up.

MonStar, all the food I eat is grilled or steamed and cooked with nonstick spray, so for the most part my fat is coming from what little there is in the chicken or beef I'll eat and from the FOC's or flax. As far as a difference, well I wouldn't know what to compare it to since I've been taking some form of an EFA or other since May. The idea back then was that the EFA's would help me get rid of the stubborn fat I had. I was trying to lose weight back then though. The guy who designed my diet modified it for a slow bulk now, but he still has me take the FOC's, so I don't know. What I do notice is that if I forget to take them I get hungry sooner, because they do help me feel fuller.

And Finally, you Tryska....tehetehe. Welcome to my Journal. I am honored to receive such a wonderful gift of spam. I shall now grill it and make spam burgers for everybody. :evillaugh I'll make sure and drop one off at your place. Seriously, feel free to stop on by. I always have a fridge full of cold beers and keep a good red on the rack. :D

Tryska
10-10-2002, 09:15 AM
hee hee...ace. i realized all along you've had this journal and i never saw it before.

I didn't really have anything to say so i just spammed so you knew i was reading it.

btw - i call pretty much any male bigger or taller then me, big guy. has nothign to do with fat. jsut means they are bigger than me and male. *lol*

;)

ericg
10-10-2002, 11:00 AM
Originally posted by ectx
ericg, Thanks. Hopefully it'll help my shoulder too. How'd you mess yours up?

Well I am sure it was done over time due to a muscular imbalance in my shoulder (rear delt eaker than front). I noticed some sharp pain in my right shoulder (the top) when I racked the weight after doing overhead BB presses. Anything i did with my shoulder after that hurt it so i stopped lifting for a bit. Went to see a Dr. and took some xrays, and found that I irritated my AC joint. I actully new this b4 I went to the Drs, did some research on the net....

I can post some sites for you too look at if you want.

What kind of problem are u having with it?

ectx
10-10-2002, 11:39 AM
Tryska, glad your reading it. I was actually starting to feel a little neglected and lonely without a post from you. It was like my journal hadn't been christened by T. So day in and day out I worked harder, hoping you'd take note, but no, the Tryska wouldn't listen, and then the voices in my head started going off. "spam spam spam" they said. "SPAM SPAM SPAM" they yelled. I'm okay though now. I just get an occasional twitch and the voices only speak to me when I'm really tired. *starts talking to wall* hehe. Okay, back to quasi-normalcy, you can call me big guy anytime.;) It just takes a while getting use to when people use to call you that for other reasons. I don't want to be skinny either.*lol*:D I guess it's just about becoming comfortable with yourself and getting over your insecurities. Ouch, my brain hurts now. bye bye.

ericg, My left shoulder rolled back when doing the last rep on the last set of inclined dumb bell presses about 2-3 weeks ago. I thought I was okay, and then the following day realized I couldn't do my regular shoulder exercises with the same weight. Dips and some bench bugged it to. I think I was pretty lucky though because the pain hasn't been really bad. I just want to prevent this from happening again. It hurt right where the anterior and lateral delt overlap...if that makes sense. It's not bugging me quite as much anymore. In fact, I'd say I only sometimes feel mild discomfort when I do inclined bench.

Tryska
10-10-2002, 11:43 AM
so that's what that chatter was.

huh.

ectx
10-10-2002, 10:01 PM
Tryska, I've silenced them now. :)
______________________________________
Leg Day
...and I'm hobbling now. Ouch. make that crawling

10/10/02

Diet
Meal 1 MRP + 5g creatine
Meal 2 1 cup cottage cheese +1 cup oatmeal w/1/2 cup skim milk+4 FOC
Meal 3 1 cup cottage cheese +4 FOC
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Mixed blend of protein + 4 FOC's

about 3 L H2O today
Water was a little low, and didn't add carbs to meal 3, I did however munch on some Citrus altoids. Not much, but (maybe about 100 cals worth), but enough to constitute me not adding any additional carbs to meal 3. All things considered, diet was great.

Legs

Warmed up w/ 10 min on stationary bike. Then stretched while leg press got free.

Leg Press 1X10 (+2R) 540, 1X11 (+1R) 630, 1X11 720(+1R)

Okay, last time I was bitching about how these just didn't feel right because they weren't deep enough. Upon closer examination...hey, they do go pretty deep. probably about an inch or 2 more and that's as far back as my legs go, so no guilt now, except on the last set. I didn't go quite as deep with the 720's. My legs were shaking something furious when I hobbled off.

Hack Squats 1X10 180, 1X7 250 (+.5R)

The 180 was much better. The 250, still lacking. The guy I trained with said I wasn't going quite ATF, but just slightly above it. Arggh. Well, at least I didn't get stuck on the floor.

Leg curls 2X9, 1X8 155, (+2R)

Finally feeling better here. When I can hit 10 I'll go up to 160.

Walking lunges...2X12 70

this time they didn't feel like they were aggravating my old injuries. They do burn though. I barely have enough energy after them to do anything else.

Donkey Press 4X12 360, supersets

You kind of crawl out of the press here. Ouch.

Standing calf raises 4X12 255 / calf

+#R indicates rep increase
+#W indicates weight increase.

Great leg day. No real PR's or anything...some rep increases, but today really wore me out. My training partner thinks my leg day's the most evil of the routines I've had him do thus far. :evillaugh My back is a little sore and my forearm is very sore from raquetball.

Cardio
Nope foo's. Not right after my leg workout.

Random Sh*t
Nothing much to report here. My life has slipped into a state of complacent boredom. I saw a friend's mom on TV doing her own talk show. This kind of caught me by surprise. I also had the strangest dream. I dreamt that my friend Moby was getting married in about an hour and I hadn't picked up the tux or driven over to Austin for the wedding. The bestman is not suppose to be having these dreams...the groom is! It's not like I haven't been best man in a wedding before, but I guess this time the groom is laying on a little more responsibility for me.

Oh yeah, almost forgot, I'm getting set up on a blind date. Haven't been on one of those for a while. I've been assured the girl is attractive, smart, and all that good stuff. I guess I just need to live up to my part of the bargain.

Tryska
10-11-2002, 05:19 AM
uh...good luck and godspeed ont he blind date thing.

keep the voices to a minimum while your with her.

there's nothing quite like saying to your date - "hey could you turn that chatter down a notch? I can't hear you over the voices in your head."

*lol*

ectx
10-12-2002, 12:29 AM
Tryska, Thanks. Don't know when it'll be, but I'll keep you posted. And rumors of my dementia are greatly exagerated. tuttut
______________________________________
TGIF
Yet again. I love Fridays

10/11/02

Diet
Meal 1 1 MRP + 5 g creatine
Meal 2 2 chicken breasts and some pinto beans w/ peppers + 4FOC's
Meal 3 1can tuna w/peas and a tbsp of mustard + 4 FOC's
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Mixed source protein shake + 4FOC's

FOC=fish oil caps.

Diet was super. I simply rock. 'nuff said. Actually, I kind of messed up a little. I went to watch a movie at a friend's house, and forgot to take a shake or a protein bar with me, the healthiest thing he had was wheat crackers, and I was pretty damn hungry so I had 2 servings of those, but considering my carb serving for feeding 3 was actually diced in half, it all ended up being equal...so yeah, diet was ace. Next week diet changes...will be increasing protein percentage and doing 7 meals instead of alternating between 5 and 6. Apparently I'll be going on a slow bulk. I've gained about 3 lbs this past month, but I'm told creatine will do that to you. My pants still fit, so I'm not worried. It'll be funny to put on weight after spending a lifetime trying to take it off.

Arm Day

DB curls 1X8 45, 1X7 45 (+5W!)

The 45's felt pretty good. They were nice and controlled. Form was great. Swung a little on 7th rep of set 2, but other than that...ace.

Standing BB curl 1 X 10 80, 1 X 4 (+10W!) 90,

80 felt pretty good, even though my arms were a little worn out from the db curls, so I decided to try my hand at 90. It was a bit of a chore, but form was very strict. Only eeked out 4 reps, but I'd been stuck at 80 for a while, so I figured the only way to get unstuck is to push myself...done.

Preacher Curl 1 X 6 (+10W) 75, 1 X 5 (+10W) 75, 1 X 21 45 (for sh*ts and giggles)

2/3 rom to keep constant tension on bicep. Okay, last week I said I needed to increase the weight, only I was using the wrong amount of weight for the EZ curl bar, so all my previous preacher curls were 10 lbs lighter...so the 75 here is a real 75 and thus a PR.

Skull Crushers (flat bench) 1 X 12 80, 1X6 90

Had a real nice solid form on these. I decided to revisit the 90's and use really solid form again too. Only eeked out 6 really hard reps, but I got them.

Rope Pushdowns 1 X 8 90 (+10W), 1 X 6 90

This week I kept both sets at 90. My tri's were fried...but the torture must continue, so, on to dips.

Dips 1X 17 (+1R), 1X 14.5

Eeked out 1 more rep on first set, but suffered on the second. I couldn't get the full 15 I got last time...Argggh. Still a net gain of .5 a rep. I count it as half because I was all over the place on that last move down. Oh, the faces I made were really funny. Okay, 'nuff of that. Starting next week I'll be doing them weighted, so that I can only get two sets of 9. I'm kind of psyched about doing them that way.

Pretty intense arm day. The shoulders were a little worn out from Tuesday, but nah. My training partner is coming along pretty well. There were noticeable differences in weight and reps for him this week, especially with triceps. There's a huge imbalance on bi's between his left and right arm though. Next week I'll start a new routine. I'll be doing arms on Monday, so I'm a bit concerned about that...mainly because they'll only get two days to rest. Still the new routine is pretty cool. I'd post it, but everyone will soon enough see it anyway.


+#R indicates rep increase
+#W indicates weight increase.

Cardio
None today...some tomorrow.

Random Sh*t

Busy day. I'm glad it's Friday. Had to pick up stuff for my friends power tool shower...yep, you heard me. Me and my friends decided we needed another excuse for beer and pizza so we decided to throw a powertool shower for the poor shmo. This is in addition to his bachelor party next month. Basically, we give him powertools, play poker, and drink beer and pizza. I won't be drinking, but I will be munching on that pizza...planned my cheat day to coincide with it. Not planning on going overboard though. I'm psyched about the new routine I start next week. Squats and SLDL's are back. Bench is on alternating weeks...so that's actually got me worried because I've gained a lot of strength this last month on bench, but I guess everything else I'll be doing will keep me from stagnating. Call it strategic variation, or some sh*t like that. Diet is increasing a bit on protein intake...going from 185 to about 200-220g. Hopefully my body will respond well to it. Well, got a raquetball court reserved for 7 am...So I'll be catching my Z's now...well after I lurk a little. Ouch...my legs are completely sore.

Tryska
10-12-2002, 08:46 AM
powertools, huh?

the kind he can use on the honeymoon? or the kind you build a house with?

ectx
10-13-2002, 12:22 PM
:eek:
*LOL*
Tryska, you must be confusing this with the bachelorette party, which was happening across town. These powertools were the kind you build a house with, although I like how you think. ;)

______________________________________
Prelude to a bachelor party
Oh what a night.

10/12/02

Diet
Meal 1 2 Breakfast tacos
Meal 2 Whey Shake + 4FOC's
Meal 3 Subway roastbeef sandwich baked chips and a bag o Mike & Ikes
Meal 4 Protein Shake
Meal 5 A whole bunch of crap from the power tool shower...pizza, chicken wings, etc. etc.

FOC=fish oil caps.

Today was a cheat day, so shutup. Thank you, that is all.

Weights
None.

Cardio
1 hour of intense raquetball. I'm counting it as cardio dammit. Especially since it was a 7:00 am and on an empty stomach.

Random Sh*t

Very Busy and Crazy day. Today me and my bud Steve threw my friend Julian a power tool shower. Basically an excuse to drink and eat pizza. It was like a bachelor party without the adult entertainment...which will happen next month. We basically got him buzzed, then sat him on a toilet bowl with a hard hat on and wrapped him with caution tape. He then had to answer a question about his bride to be to get a gift. If he answered incorrectly he had to chug a beer. There were 30 questions, and only 5 were easily answerable...he even got some of those wrong. Poor sorry sap. By the end of the night he was passed out on the floor. We all signed our names on him, wrapped him in yellow caution tape, dropped him off (on his side) on his fiancee's couch covered in yellow caution tape, which we placed all over there apartment with a note: Caution, your fiancee is extremely intoxicated. He will return to normal w/in 24 hours. It was hilarious. I called this morning. He's allright. A bit hung over, but happy, plus he's got about $400 worth of power tools...what else could a grown man want. All he kept on saying was, "if this was the power tool shower, I'm afraid of what you'll do to me at the bachelor party." I don't think I'll be asked to be best man again. :evillaugh

Franjipani
10-13-2002, 03:51 PM
Originally posted by ectx
I can't wait until the weekend. Franji comes back next week, so I'm psyched about that. Can't wait to hear how her trip to the coast went. I also can't wait to spam her journal. Maybe I'll do it right now. [/B]

Awwwwww I'm so feelin the lurrrve hon:angel: .

Was going to make a comment about the "big guy" post but it has been wonderfully covered by JSG & T....

Just wanted to check up on your journal....you so crack me up

I missed ya muffin & can't wait to catch up;)

Tryska
10-14-2002, 04:39 AM
wow....after that description of the party i'm glad it's the kind of powertools you build a house with. if they weren't...well, that wholse scene would have been very pulp fiction. :eek:

ectx
10-14-2002, 08:22 PM
Franji, Glad you're back. You can call me 'big guy' anytime. ;)
<-----------is so getting the mileage out of that one comment.


Tryska, LOL. You're the second person who's told me that. When I saw him the following day he still had "drunk I am" written on the back of his neck. Hilarious i tell you.
______________________________________
New Week, New Routine
Variety is a spice girl....wait, that doesn't sound right. :scratch:

10/14/02

Diet
Meal 1 1 cup cottage cheese and 2 slices of whole wheat toast + 4 FOC's
Meal 2 Designer whey protein bar, + 3 FOC's
Meal 4 1 Can tuna, 1/2 grapefruit
Meal 5 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 6 Whey shake + lots of strawberries and grapefruit.
Meal 7 Mixed blend protein shake +3 FOC's

FOC=fish oil caps.

First day of new diet. Everything's the same...for the most part, but there's an extra meal, more protein, and one of the feedings is 45 min after workout, in addition to post workout meal. Okay, there it is, nothing to it. Oh yeah...didn't post yesterday because i went to visit my family. I didn't get to eat on schedule while over there because I had a long drive to and fro, and because there wasn't much I could eat there. So what I did eat wasn't really good. so yesterday...Sunday...diet sucked...today, diet good...'nuff said. *end monosylabic rant*

Arm Day
Huh?:scratch:..wasn't that just like 3 days ago?

Inclined hammer curls 1X6 45, 1X5 45

Never done inclined hammer curls. A bit harder than regular curls. Didn't expect them to be.

Close grip chins 1 X 7.5, 1 X 5.5

Hands were 7-10 inch apart supinated. Emphasis was on the bicep contraction. Slow negative, explosive positive. Ouch. I can get a bit more reps with a wider grip when I do these on back day, but today, nope, ouch. They were really good and controlled though.

Preacher Curl 1 X 5 75, 1 X 5 75

Ouch. Felt harder than last Friday. Form was super strict though. Again, 2/3 contraction. Really hard after chins.

V-Bar Pushdowns 1 X 9.5 90, 1 X 8 90

Form was nice and strict. Movements were nice and slow. Arms were nice and sore.

Dips 1X 11, 1X 10

Arms were tucked in and body was straight so as to emphasize tri's ...did them slower and with very strict form, which is why I think I eeked out less reps today than I did on friday. If I can find a dip belt I will add weight next time. I want to be able to fail at 7-9 reps, instead of 10 or 11 (which is why I need to add weight.

French Press 1 X 15 65, 1X8 85

Never done French presses, so didn't know if my strength would be comparable to skulls. These were a bit harder. I started off a little lighter...with the 65's, which were easy, so I increased the weight to 85's. My tri's wept after this. They did! They also cursed me. Fouled mouthed li'l bugers. :swear:


Yikes. Two arm workouts within 3 days of each other...I feel like such a curl jockey...did I just say that? Nah, still too much of a newbie to know what that is. *giggles uncontrollably* Hopefully switching the days which I do my workouts along with varying the routine a little will help spur on some strength gains. *grunts loudly*


+#R indicates rep increase
+#W indicates weight increase.

Cardio
30 min on Treadmill, @ medium pace (9-10 min/mile pace). I'm starting to hate cardio again. Must do it though. It was just cold and I was planning on going outdoors to run, but it got dark, and oh well, treadmill for me. :rolleyes:

Random Sh*t

Argh...didn't sleep enough last night...maybe about 5 hours of restless sleep.
Went to visit my family yesterday and I got back really late. Good to visit though. It's nice to have them 2 hours away. But today is Monday, and Monday's suck! That is all.

Franjipani
10-14-2002, 10:42 PM
Originally posted by ectx
New Week, New Routine
Variety is a spice girl....wait, that doesn't sound right. :scratch:


Well done sunshine !!! Your enthusiasm is quite contagious.....must be nice having a new diet AND a new routine to boot eh ??:D

ectx
10-16-2002, 08:46 AM
Thanks Franji. :)
______________________________________
New and Improved Leg Day
With 50% more evil & 100% more pain

10/15/02

Diet
Meal 1 1 cup cottage cheese + 2 slices wheat bread +3 FOC
Meal 2 2 small chicken breasts + 1/2 grapefruit
Meal 3 2 small chicken breasts + 1/2 grapefruit +4FOC's
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Whey shake + 5g creatine + a whole bunch of strawberries
Meal 6 1 cup cottage cheese +1 cup oatmeal + whole wheat toast.
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was right on today. It's not hard to because, with the extra feeding, it seems like I'm eating all the time

Legs

Warmed up w/ 10 min on stationary bike. Then stretched while leg press got free.


Hack Squats 1X12 (+2R) 180, 1X7 250

Although there was no actual PR with the 250, Last time only 3 were with my butt to the floor. This time all 7 were.

SLDL 2X8 225, 1X6 (+20W!!!) 265

SLDL's are back! I've missed these. Anyhow, was going to match my old PR (245) on these but I decided to go up to 265 for sh*ts and giggle. No problem. Felt great too.

Leg extensions 2X12 100

Decided to take it easy here. Didn't want to go to failure before doing squats. Still, too easy though.

ATF Squats 1X15 155

I wanted to do 20, but I started getting nauseous and wobbly and I couldn't quite keep my body up, so 15 it was...arggh. I know 155 is pathetic, even for an ATF squat, but I'm working on it!

Seated calf raises 10X10 135

Only rested 15 sec between sets. Only the last set was really hard, other than that I'll pbly increase the weight next time.

+#R indicates rep increase
+#W indicates weight increase.

I like the new leg routine, mainly because squats and SLDL's are back. My legs however, are flipping me off and are making me walk funny.

Cardio
Nope foo's. Not right after my leg workout.

Random Sh*t
Had lab meeting today. Busy day. Another friend called to tell me he's getting married. What's in the water folks? Sleep was bad last night. Tri's are only a little sore, midsection is sore....wonder why. Anyway, that's that.

ericg
10-16-2002, 11:11 AM
Nice Stiffy man, deadlift that is!! How do you like Hack Squats, I have never done them before, curious why you do since you squat reg as well?

So you live in San Antonio? You gotta let me know where all the hot spots are man! Im looking for some bars/clubs to get my groove on!! Not much into country, so prob stay away from those places. I hear that its a fun place to be for a 23 year old like me, I might not want to go back home.

ectx
10-16-2002, 03:27 PM
*LOL* Thanks man. The hack squats are on a sled. The idea behind doing them was to allow me to gain some confidence in going ATF on regular squats. Part of the problem with squats in the past has been that I'm a bit careful because of my old knee and hip injuries and never quite went deep enough when I'd increase weight. The hack squat sled has partially solved that problem. The regular squats are back now, but light and high volume yet they are ATF. Still kill me though.

Lots of stuff for you to see and do here, but it depends on what you're into. It would have been great for you to come on First Friday...every first Friday of the month there's usually something going on in the art district, plus lots of cheap beer. The river is always good, plus lots of eye candy. If you're staying near there, then you're set. The bars and clubs along St. Mary's Street are usually a good start too. Lots of live music of just about any kind you can think of. If nothing else, you can always go up to Austin.

Franjipani
10-16-2002, 05:19 PM
Originally posted by ectx
SLDL's are back! I've missed these. Anyhow, was going to match my old PR (245) on these but I decided to go up to 265 for sh*ts and giggle.

*lol* the things you do for shi*ts and giggles..

Congrats hon:)

Just some girl
10-16-2002, 08:39 PM
wow. so much going on, eh? or maybe it's just been a while since i've taken more than a quick peek. i gotta tell you, even though beer and power tools are not my thing, that party you had for your boy sounded kick ass. the caution tape was priceless. :) sounds like you boys had yourselves a great time.

diet looks great. im impressed with keeping things on track even through cheat times, or times when you really can't be on the diet. im having a hard time with that. always have though. ah vell.

oh, i saw a hack squat machine at the golds gym for the first time...interesting looking machine, that. i dont think we have one in our gym here. is it fun to use?

oh and....blind date? has it happened yet? if so....SPILL!! How'd it go? c'mon c'mon c'mon! :D

ok, im sorry this post is rambling and makes no sense, but there have been things ive been meaning to comment on in here and well i decided to do so now, even though i just woke up from dozing off while reading and coherency isnt exactly at its highest peak right now....lol. ok, im done. ;)

later kiddo. :)

Franjipani
10-16-2002, 08:44 PM
Originally posted by Just some girl
oh and....blind date? has it happened yet? if so....SPILL!! How'd it go? c'mon c'mon c'mon! :D


*lol* ohhh yeah, completely forgot about that..... we need the nitty gritty details:evillaugh

ectx
10-17-2002, 12:46 AM
Franji It's all about sh*ts and giggles. Yeah, my training partner looked at me funny when I told him that. haha.

Girly The party was a riot. I can't wait till the bachelor party. His bride to be swore revenge. :evillaugh I really like the hack squat sled. It actually is kind of fun. It's like a leg press sled but opposite direction. Doing them really has allowed me to gain some confidence doing regular squats ATF, plus I'm not as hesitant to add plates on the sled. As far as diet goes, it get's easier with time. I kind of plan out my meals the day before and most of what I eat is easy to prepare. Although I do pig out completely sometimes when I cheat, I usually try to stick to something not quite as decadent...like today. Takes a little of the guilt off. It's funny coming from the other side of the fence. It seems that most people here have gone from being skinny and trying to add on weight. I see them eat huge amounts of food. ...and then there's me... kind of at a crossroads... just lost weight and trying to gain muscle without getting back to being a fatty. The idea of going back to how I was is incentive enough to keep diet on track. It takes time, but it looks to me like you've got it under control.

And ladies, a gentleman doesn't kiss and tell...yeah right. :D I actually haven't gone on the date yet. It's suppose to be the week after next...I think. I've heard she's a real knock out though. Hopefully she'll have the personality to match.
______________________________________
Oyy the pain
Oyy the agony.

10/17/02

Diet
Meal 1 1 cup cottage cheese + 2 slices wheat bread +3 FOC
Meal 2 Turkey and Chicken + lettuce and tomato
Meal 3 Chicken breast+ 1/2 grapefruit +3FOC's
Meal 4 1 cup cottage cheese + 1/2 cup oatmeal + 2 slices of wheat toast +5 g creatine
Meal 5 1 chicken sandwich +1 cup tomato soup
Meal 6 Nachos
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was okay today. Had to go out with one of my friends so I decided to make it my cheat day. I think it's also easier for me to keep them in check if they're not on the weekends. And yeah, I know that nacho's ain't a meal. Cal's were still right about on track, considering I didn't have my carb loaded post workout shake.

Weights
rest day

Cardio
20 min jog...low intensity, outdoors.
Pace was slow...10 min mile.
Pain index was 0
Okay, I actually was in pain, but it wasn't joint pain it was f*ck I'm sore pain...
sh*t my legs are shot pain...it was motherf*cking quads calves and everything else is pissed off pain. Again, no joint pain pain, so I'm happy. :)
Temp was nice and course was only a little hilly. Stopped once to stretch and get water. Funny how hills get easier as legs get stronger. I was going to play raquetball afterwards, but my legs were shot and the area where I injured my MCL was kind of tender after playing raquetball last time so I decided to rest up the legs a little longer before playing again.

Random Sh*t
Woooooooeeeeeee As the day goes on my legs get more and more sore, esp. quads. Lower back is a little sore too, as expected from the SLDL's. Nothing too evil there though. Was complemented again today. I like that :). *falls over from weight of ever expanding head* Arms chest and back do look bigger, although arms look like they're still trailing a bit. I've added on about a 1/2 inch to them though. I can't believe I measured them. Anyhow, went to see Rules of Attraction...a little freaky, but nevertheless a great flick. An absolute riot. Other than that day was blah.

ericg
10-17-2002, 06:37 AM
Originally posted by ectx
*LOL* Thanks man. The hack squats are on a sled. The idea behind doing them was to allow me to gain some confidence in going ATF on regular squats. Part of the problem with squats in the past has been that I'm a bit careful because of my old knee and hip injuries and never quite went deep enough when I'd increase weight. The hack squat sled has partially solved that problem. The regular squats are back now, but light and high volume yet they are ATF. Still kill me though.

Lots of stuff for you to see and do here, but it depends on what you're into. It would have been great for you to come on First Friday...every first Friday of the month there's usually something going on in the art district, plus lots of cheap beer. The river is always good, plus lots of eye candy. If you're staying near there, then you're set. The bars and clubs along St. Mary's Street are usually a good start too. Lots of live music of just about any kind you can think of. If nothing else, you can always go up to Austin.

Sucks about the knee/hip injuries. Hopefully all goes well in the future. Im sure it will, but best of luck with it anyways.

Thanks for the info on San Antonio! We are actually satying at the Marriott - Rivercenter. I hear its very nice place. Im sure I will be able to keep myself busy.

MonStar
10-17-2002, 08:10 AM
Arms chest and back do look bigger, although arms look like they're still trailing a bit. I've added on about a 1/2 inch to them though. I can't believe I measured them.

Yeah measurements and photos are the best way to assess your physique if you ask me. Good job man. Looking forward to seeing some improvements in measurements as soon as you take them.


Anyhow, went to see Rules of Attraction...a little freaky, but nevertheless a great flick. An absolute riot. Other than that day was blah.

Me and my girlfriend might go see this movie---was it worth it or not? I heard it was a little like Fear with Mark Walberg.

ectx
10-17-2002, 10:53 AM
ericg That Mariott is sweet. The riverwallk actually goes right through it, and they always have bottled water for you if you jog through there. If you find a green splotch of guacamole on the ceiling...sorry, me an my friends got a little carried away when we stayed there for a friend's wedding. You're in a great spot. Just head on down to the river and you'll have fun. St. Mary's street isn't too far away either, about a 5 min cab ride. Have fun and let me know how it goes.

MonStar Thanks man. I've taken a few photos. I took some back in May, and damn I looked disgusting back then. I'll keep you guys posted as far progress is concerned. I'm thinking I'll take some new ones to compare in December and post them. The movie's not so much like Fear, as it is more like American Psycho meets American Pie, Meets Pulp fiction. Still, a great movie. It has a lot of shock value built in.

ectx
10-17-2002, 09:20 PM
______________________________________
Crappy, crappy, crappy
back day :(

10/17/02

Diet
Meal 1 1 cup cottage cheese + 2 slices wheat bread + oatmeal +3 FOC
Meal 2 1 cup tuna + 1/2 grapefruit
Meal 3 1 cup tuna + 1/2 grapefruit +4FOC's
Meal 4 2 turkey patty sandwiches on wheat
Meal 5 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 6 Whey shake + 5g creatine + a whole bunch of strawberries
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was okay. I ate too many carbs on meal 4...4 slices of whole wheat bread...I may have even had 5, don't quite remember. I was really hungry and over did it. Oh well. Everything else was on track.

Lack luster back day
bahhh humbug

T-Bar row 2X6 160, 1X7 160

Haven't done these for a while but they were okay. I matched my old PR. Still didn't feel great though.

Double Grip pulldown 2X9 190

Old PR matched again. These had a nice smooth rhythm. Double grip is still pretty harsh.

Wide grip overhand chins 1 X 2 with a 3 second negative, a 1 second dead hang, and an explosive positive, 1 X 4 with a quick tempo

Arghhhhhhh. :mad: I need to do these first, because after T-bar and double grip pulldowns I just couldn't crank out enough. ARGGGGHHHHH. This pisses me off. They were much harder to do than shoulder width underhand....I just feel crappy because i'd been doing pretty well with chins and although this is suppose to be way harder, I feel like I've taken a big step back...oh well, looks like a new challenge.

DB Rows 1X7 110 (+10W!!!), 1X 10 100

Did first set at 110. It was nice, controlled and killed my hands and back. I think I now have a dumb bell diamond grip pattern permanently embossed onto my calluses. Always wanted that. Hehe. Anyhow, given my punked out state, I decided to go back to the 100. Cranked out 10 more.

Free motion ab machine, 4X20 100, 1X 15 100
30 sec rest between sets. Abs shmabs.

Janda crunches, 1X26


+#R indicates rep increase
+#W indicates weight increase.

Lackluster crappy back day. I don't know if I was just tired or what, but this workout really sucked. I guess it wasn't too bad, but it was totally blah. I hate totally blah.

Cardio
Nope, not today.

Random Sh*t
Busy day at work. Lots of crap to do and had to cope with condescending lab colleague. To top it off, when I'd injured my shoulder he'd asked how, and I'd told him how my shoulder rolled back during an inclined db press. He's been lifting too about as long as I have. Anyway, he asked how much weight I was lifting when this happened. I told him, and he was completely incredulous. Told me there was no way I was lifting that. This pissed me off. My strength is pretty pathetic, but I do this for myself. I don't compete against anybody. I keep what I lift to myself, so why would I lie? I don't think a 65 lb inclined db press is a lot...heck I find it weak. I don't compete with others either out in the real world or in here. Heck I'd be stupid to try and compare my lifts to those of the strongest people in here. I'm just not there yet. My goal is to simply compete with myself...to get better each time and keep my improvement constant. To have somebody ask and then doubt me really pisses me off. I don't mention what I lift aside from in here, and it's to record my progress and get input, but to have an ass ask, then doubt really pisses me off. I guess I know, and that's all that matters. Still, shiat. Today I actually caught him telling another guy at work who works out with him and doing the whole "yeah right" snicker snicker routine. Geez, next time a person asks about my lifts, I'm taking them with me to the gym. Sons of B*tches, all of them. Freaking bio-geeks *waves hooligan tool* :mad: Okay...there, sorry about the rant...you may now clear yourselves of all the negativity I've just spewed out. The monkey has crawled off my back and left the building.

Just some girl
10-17-2002, 09:35 PM
that stupid jackass! you know what that is though? that is jealousy, my friend. that is all that is. and it doesnt make it easier. not at all. but thats just the truth of it. he wishes he could do a 65lb inclined DB press, so he convinces himself that you can't so he will feel better about himself.







and if that knowledge doesn't help, then just stick a "kick me" sign on his back or something. oh oh!! or an "I'm such a loser I never get laid" sign. hahaha...*ahem*. sorry. its my evil streak. i cant help it. ;)

ericg
10-18-2002, 07:59 AM
You hit the nail on the head Gal!!

Tell him to shove the DB up his arse and squat.

ectx
10-18-2002, 09:40 PM
Girly Thanks. Yep, he's an ass. I simply told him that maybe I was using bad form or something and suggested he come along with me to the gym. He hasn't bugged me since then. LOL @ the kick me sign. Haha. I put a sign on our bulletin board that said ****is a Dork. That is all. The whole lab got a big kick out of it.

ericg That's sounds painful. I'll make sure and suggest it next time. :evillaugh

thanks guys
______________________________________
The Cosmic Law of Workout Karma...
Dictates that after a crappy workout a good one usually follows :)

10/18/02

Diet
Meal 1 Whey shake+ 2 slices wheat bread + oatmeal +3 FOC
Meal 2 1 cup tuna + 1/2 grapefruit
Meal 3 1 cup tuna + 1/2 grapefruit +4FOC's
Meal 4 1 Chicken breast + brown rice w/ jalapenos
Meal 5 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 6 Whey shake + 5g creatine + a whole bunch of strawberries
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was ace today. Aside from a couple of strawberries I munched on all was good. I do feal a little bloated and don't quite get why, but 'tis okay.

Chest and Shoulders

Inclined DB Press 1X10 60's, 1X8 65's, 1X10 60's

Nice and good here. My old PR of 65's was matched, which I haven't been able to do since I tweaked my shoulder, but this time it felt great. Could have gone a little heavier too. I will next time.

Hammer Strength chest press 1X12 @ 140, 1X8 @ 180, 1X3.5 @ 200

Never used this machine so I was gauging my strength here. The 3.5 @ 200 was great. My chest was whaling after that. :evillaugh

DB Flyes 1X 10 40

Not hard enough. Will try and increase next time.

OH BB Press 1X10 95, 1X 5.5 115

Never done these. I did them with the bar in front of me. I brought the bar to the area between my nose and my chin. The 115 was hard. Really killed me.

Upright row, 1X10 100, 1X 10 120, 1 X 10 150 (whole stack)
Didn't know what to expect here because I've never done upright rows. The 150 was easy. This is part of the problem with cable machines. You can never gauge consistantly how much weight you lift, especially when comparing machine to machine. The whole stack felt easy. I'm wondering if using a step platform will help increase resistance. I may try that.

Bent over Lateral raises 2X10 @ 25
Rear delt for some reason felt already tight, even beore hiting the weights. Either way, felt nice and controlled.

+#R indicates rep increase
+#W indicates weight increase.

Cosmic workout karma was at full force. After yesterday's crappy workout this was one of my better chest days. Perhaps it was the longer rest between my last chest day and this one. Or perhaps someone slipped some speed in my Diet Dr. Pepper, but it was a great workout. I'm taking a month off from benching, but other than that it was great. The month off is just for sh*ts and giggles really. I'm hoping when I revisit bench I'll be plenty set to kick some ass. Anyhow, it was a good day for weights.
Cardio
Nope, not today.

Random Sh*t
Long day at work...again. Still, pretty good day. Tonight I'm just going to chill. Tomorrow I'll be playing raquetball in the am. Nothing major happened today. All is well with the world...well at least mine.

Franjipani
10-19-2002, 01:04 AM
Originally posted by ectx
Tomorrow I'll be playing raquetball in the am

In Aust. we call it "squash" its one of my favourite sports.... I love it because its fast & furious.....its unreal for stress release too:D .

Do you think that your workout was super dynamite today because a lot of the lifts were new ??

Anyway, have a scrumptious weekend hon:angel: .

btw - your journal content is fabulously rich - well done !

ectx
10-20-2002, 05:46 AM
Franji My folks back in Monterrey called it Squash too. It is a blast. I just recently started playing again (haven't played since I was a teen). I'm really enjoying it. I do think the workout was great because so much of it was novel. Corey insisted on taking out bench, which I was hesitant to do. His reasoning was that I've been doing bench every week since May and varying the movements will keep me from getting injured as well as result in more improvement on the long run. He's gotten me this far so I've learned to trust him completely. Calculated strategic variation is key to improving, he tells me. The diet and types of cardio also vary. Not only has this kept me from stagnating, but it's also kept my interest piqued. btw, thank you.


______________________________________
German Girls are not Easy
and other things you learn from a German officer

10/19/02

Diet
Meal 1 1 chicken breast + 1 cup whole grain rice + 2 wheat tortillas +3 FOC
Meal 2 1 cup tuna + 1/2 grapefruit
Meal 3 1 Myoplex MRP +4FOC's + 5 g creatine
Meal 4 1 protein bar
Meal 5 1 chicken taco on corn and bowl of pinto beans
Meal 6 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was all right. Not too bad all things considered. I went out with my boyz tonight, so I had to improvize. I took a protein bar with me and afterwards we stopped for something to eat and the closest cleanest I could do was a grilled chicken taco on corn tortillas and a bowl o beans. The last protein shake was right before bed time. I also had two rum&cokes. Don't drink too often, but I figured two watered down drinks in a well spread out space was okay.

Weights
None
+#R indicates rep increase
+#W indicates weight increase.

Cardio
20 min Jog.
Treadmill
Pace varied between a 10 min mile and a 7:30 min mile.
Pain index was 1...slight hip discomfort. All was well though.

Random Sh*t
Went out with my boyz tonight. Hadn't done just a guyz night in a while. We brought German boy along with us which ended up being a great thing. We decided to hit the clubs and bars along the Riverwalk. Either it was his accent or subliminal European vibes, but all three of us ended up hooking up with 3 school teachers from Germany. It was a great night. :D We ended up exchanging emails, because Jerry, the German officer hanging out with us, informed us that "German girls are not easy"...LOL. This was a funny bit of information considering it was totally unsolicited. I guess I'll store it in my book of international dating protocol. *snicker* Anyhow, we had a great time. Geez, my throat is sore now and I think I'm coming down with something, so I think I'll go to bed. Oh yeah, as an interesting sidenote, I saw ericg at one of the clubs. I recognized him from his picture on the boards, but since he was at the bar having a conversation with somebody half decent, I decided not to bug him. ericg, Hope you're having fun down here man.

Franjipani
10-20-2002, 06:02 AM
Originally posted by ectx
Oh yeah, as an interesting sidenote, I saw ericg at one of the clubs. I recognized him from his picture on the boards, but since he was at the bar having a conversation with somebody half decent, I decided not to bug him. ericg, Hope you're having fun down here man.

*lol* @ keeping your distance. Still, small world....amazing how only the other day you were giving him advice on where to go...Wow....thats incredible:cool:.

Tryska
10-20-2002, 09:35 AM
i thought squash was with the squishy ball, and raquetball was with the hard bouncy one?

at least that's how i leaned it back inthe day when all sporting clubs had courts for that kind of thing.

ectx
10-20-2002, 12:08 PM
Franji It really is a small world. I guess I shouldn't be too surprised. The place I saw him at is the place where all the tourists go on Saturdays.

Tryska Me thinks you're right. I think the court is also a little smaller. Not sure though. Either way, you hit the ball against the damn wall, so it's all cool. ;)

ectx
10-20-2002, 09:16 PM
______________________________________
I feel like absolute crap
I hate feeling sick

10/20/02

Diet
hmmmm...I'm sick so eat funny when I'm sick...basically not enough. Lots of chicken soup with crackers. Not enough protein, too many carbs...who the f*ck cares, as long as this crap stuck in my throat goes away. What was it I read in a certain Crier issue about the body being a visionary, a dreamer? Well right now I want it to dream me out of this.


Weights
None. Rest day.
+#R indicates rep increase
+#W indicates weight increase.

Cardio
None. Rest day.

Random Sh*t
I feel like absolute crap. I've been fighting this off for a while. Somehow I've managed to keep it at bay, but after staying up all night, well it's won. I've got no voice and Blarg (to steal a line from JSgirly). I sound like a bullfrog in heat. Really quite pathetic I tell you. Blarg Blarg Blarg. I hope I feel better tomorrow, but something tells me it wont be gone. Dammit all to hell! Blarg blarg blarg. Okay, that is all (yep, stole that one from girly and B too, shameless and sick I tell you).

Just some girl
10-20-2002, 09:49 PM
im sorry you are sick :(

(im confused though...i say blarg? ive never noticed. wow. i definitely do have sounds effects i make. things like "snarf" and "garf", and "narf", sometimes "argenblargenjargen", sometimes "roar". hehe. i make lots o' noises. but i didnt know i said blarg. still, i like it. maybe i'll start. and you are always welcome to use my noises if you like. :) )

i hope you feel better soon!! just be sure to stay away from the female frogs until you get better. that could lead to some awkward situations. ;) seriously, though, take care of yourself, get rest, and get better!

ectx
10-20-2002, 10:43 PM
Thanks girly. I'll avoid the female toads, although I think there's a pack of them camped outside of my apartment...Yikes. Just went and checked your journal and did search for blarg. Apparently the only uses of Blarg are in your journal and mine. ....here


Originally posted by Just some girl
hmm...ok, despite what I said earlier, I tallied up my cals for today and I think I'm at around 850. I'm not positive how accurate that is, but I cannot be off by more than 100 kcalories or so, I would guess, and I thought I was being generous with my 850 estimate. So....I think I'm gonna go get something to eat. Blarg. Ok, that's all.

there you go. I like your other sounds. I think I'll incorporate them too.

Just some girl
10-21-2002, 12:08 AM
i stand corrected. :) it must be one of my less common sounds, though. because while now it is ringing a bell (i have just taken a nap and thus am now more coherent) i still dont have strong memories of it. ;) hehe.
smilie count=2! whoop! im breakin the habit. either that or this is just a shorter message. hehe

Tryska
10-21-2002, 05:17 AM
sorry your sick bro....allergies? or a full on cold?

ectx
10-21-2002, 07:41 PM
Girly I am officially abstaining from using smilies for the following week. Ever since B gloated about his 3 smilies vs. my 4 well, that simply required a full smily sabbatical. I will not be undersmiled, no siree. Bastard. (j/k)

Tryska Nope, not an allergy. Bacterial chest cold...which is good, because a few antibiotics and I'll be fine...a lot better than waiting a week to feel better

______________________________________
I'm sick
Oh yeah, and I have a cold too

10/21/02

Diet
Meal 1 MRP + 3 FOC's
Meal 2 1 cup oatmeal, 1 cup cottage cheese, 1 small apple
Meal 3 1 can tuna, 7 strawberries + 4 FOC's
Meal 4 Protein shake + 1 grapefruit
Meal 5 MRP +5 g creatine
Meal 6 Mixed blend protein shake +


Weights
None. I'm sick, okay...I think I could have worked out, but I have this rule...if I'm too sick to go to work, I'm too sick to workout. I've moved everything back 1 day...so tomorrow I'll do arms, Wed. legs, Fri. back, and Sat. chest...so there it is. Anyhow, Hopefully it won't be too bad.

+#R indicates rep increase
+#W indicates weight increase.

Cardio
None. Rest day.

Random Sh*t
Feel a bit better today. I went to see the doctor. Got some drugs. Drugs are good, mmmmkay. That is all.

Tryska
10-21-2002, 07:50 PM
antibiotics = the tool of satan.

Franjipani
10-21-2002, 07:57 PM
Originally posted by ectx
Feel a bit better today. I went to see the doctor. Got some drugs. Drugs are good, mmmmkay. That is all.

Mmmkaaay..... awww poor muffin *hands ectx a box of tissues*. The worst thing in the world for me is when I have blocked nostrils....I become a right misery-guts:(.

Anyway, get better soon you craaaazy man. I'm Gonna miss ya when I'm gone:angel:.

Franjipani
10-21-2002, 07:58 PM
Originally posted by Tryska
antibiotics = the tool of satan.

Ohhh I soooo agree with you T.

Just some girl
10-21-2002, 08:10 PM
Originally posted by Tryska
antibiotics = the tool of satan.

yea, that or one of the greatest medical advancements of the modern era. (though i understand the argument that they are often over prescribed or taken incorrectly these days, and i agree with that.) regardless, that is a bit of an overstatement. i shudder to think where we would be without them. ectx, you just take your meds and get better soon. :)

oh and btw...the smilies' feelings are hurt. it's not wise to mess with the smilies. ;)

Alex.V
10-21-2002, 08:13 PM
Originally posted by ectx
. Ever since B gloated about his 3 smilies vs. my 4 well, that simply required a full smily sabbatical. I will not be undersmiled, no siree. Bastard. (j/k)


As one of the few testosterone-enhanced voices of reason in your journal, I was honor bound to point out your excessive abuse of emoticons.

Tryska
10-21-2002, 08:16 PM
they are the tools of satan, not the work of satan.

there are plenty of natural herbs that have antibiotic properties.

granted most are more subtle then what we have now, but at least they don't fall prey to chaos theory.

ectx
10-21-2002, 08:46 PM
Tryska and Franji Easy on the antibiotics. The problem is not the drugs themselves, but how patients and doctors abuse them. They are not an end all cure all. To say they are evil is flat out wrong. MD's being evil...well a few of them are, but not all.

Girly Yep, I agree. Thanks. The emoticons will just have to fend for themselves while I abstain.

Belial Thanks, man. I was on a quick ticket to Mystic Ericland. That just can't be good.

Just Say No to Emoticons.

MonStar
10-22-2002, 12:02 AM
None. I'm sick, okay...I think I could have worked out, but I have this rule...if I'm too sick to go to work, I'm too sick to workout. I've moved everything back 1 day...so tomorrow I'll do arms, Wed. legs, Fri. back, and Sat. chest...so there it is. Anyhow, Hopefully it won't be too bad.

Good luck getting over the sickness man---damn I hate that friggin' feeling like crazy. Worst feeling in the world isnt it? I hate being sick so much.

Tryska
10-22-2002, 04:27 AM
heh. didn't realize y'all took the devil so seriously.

galileo
10-22-2002, 09:16 AM
I can not compete with vagina.

ectx
10-22-2002, 09:47 AM
MonStar Thanks. Feeling a bit better today. I'll be going in to work in the afternoon. I'll also be lifting later today. Just the thought of heading back into the gym is enough to make me feel better.

Tryska I understand peoples hesitation with antibiotics. Heck, I personally believe that our immune system is an amazing thing and can in most cases (if healthy) defeat any bacteria out there. I also have a tremendous respect for neutraceuticals, however, there are times when you can't afford the risk and time it would take for a neutraceutical antibiotic to work...for example with strep throat. If you don't get an antibiotic into your system quickly and allow your body to mount an immune response, well, you're screwed, and will get rheumatic fever next time you're infected...not good. When you mentioned the devil, you were talking about antibiotics and not Belial...right?

Galileo Welcome to my journal. Glad you're here. Maybe it'll re-establish balance in the force. The point is not to compete with vagina...you can't. Vagina always wins. The point is to coexist and interact with it.

Tryska
10-22-2002, 09:55 AM
hee hee...belial is satan. i was talkign about the way antibiotics are used these days.

as for strep, a good dose of golden seal will kill off whatever is there. I've seen it used successfully.

don't get me wrong, i think antibiotics have their place, but not in cattle feed, and not when i go to a doctor for the sniffles. I wish there were a way to combine both a pharmaceutical and neutraceutical approach to medicine. I guess mroe holistic.

ectx
10-22-2002, 10:01 AM
Antibiotics do have a place in cattle feed and sniffles treatment...a place in insuring I'll always have a Job!

Tryska
10-22-2002, 10:02 AM
everyone's got an agenda.

Just some girl
10-22-2002, 02:55 PM
Originally posted by ectx
The point is not to compete with vagina...The point is to interact with it.

LOL!! I'll bet it is. ;)

Workhorse
10-22-2002, 02:59 PM
Originally posted by Just some girl
LOL!! I'll bet it is. ;)
What's the bet?? ;) :D

Lookin' good EC, hope you're feeling better.

Workhorse

Alex.V
10-22-2002, 04:44 PM
Watch it, workhorse.

EC- And yes, I AM satan.

*gives excessive multi spectrum antibiotics to children*

ectx
10-22-2002, 08:28 PM
Tryska Muahahahaha....do you really think I became a microbiologist to help man kind? Muahahahahaha.

Girly LOL. geez...I'd insert a big smily here if I wasn't abstaining from them.

Workhorse Thanks, and welcome to my journal. Any input you have is always appreciated.

Belial I KNEW IT! Fits your name too. Thank you for insuring the future of my career. Ace (what is it with British coloquialisms and this site). Did I just make a pact with the devil?

______________________________________
Back in the gym
yes I am.

10/22/02

Diet
Meal 1 MRP+ 3 FOC's
Meal 2 1 cup cottage cheese + 1 cup oatmeal + 8 strawberries
Meal 4 1 Can tuna, 1/2 grapefruit +4FOC's
Meal 5 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 6 Whey shake +5g creatine + 1 grapefruit.
Meal 7 Mixed blend protein shake +3 FOC's

FOC=fish oil caps.

Diet=good. 'nuff said.

Arm Day
Yep.

Inclined hammer curls 1X7 (+2R) 45, 1X7 (+2R) 45

Went up on reps. Next time weight, yesiree.

Close grip chins 1 X 9 (+1R), 1 X 7 (+2R)

Slow neg, explosive positive, hands were about 7 in apart. Felt great.

Preacher Curl 1 X 6 (+1R) 75, 1 X 6 (+1R) 75

Nice and strict. 2/3 contraction. Up 1 rep / set.

V-Bar Pushdowns 1 X 12 (+3R) 90, 1 X 8 100 (+10W!)

Ummm, was there something else in those antibiotics the doc gave me?

Dips 1X 15, 1X 8 +25 (+25W!)

Did 15 at bodyweight (about 198lb) and it felt good...so I bit the bullet and went and got the belt and strapped on a 25 lbs plate to it. Never used a dip belt before, so it was kinda cool. So a 25er ain't much...give me time. It did feel easy, and I think I had a rep or two in me. Oh, simple pleasures.

French Press 1 X 10 (+2R) 85, 1X9 95 (+10W!)

Yep, doc put something in my antibiotics. hehe.

This was an awesome arm day. I haven't had a good arm day in a while...had one today. All is well. Now maybe they'll grow. Freaking arms.

+#R indicates rep increase
+#W indicates weight increase.

Cardio
I was scheduled for a 30 min jog, but my ears are still stuffed and bug me, and my throat is still itchy, and it's still a little hard to breath, so cardio is shelved today.

Random Sh*t

I basically rested today and only went in half day to work. This was a good idea. I feel better, although I'm still stuffed up. All is good though. My PI returns tomorrow, and his exstudent who is now chair at another school is coming in on Thursday. I have to prepare a presentation for him. Hopefully all will go well.

Just some girl
10-22-2002, 08:54 PM
Originally posted by ectx
....if I wasn't abstaining

well that sounds like no fun.

lol....taking things out of context RULES!!


congrats on the good workout! very impressive while you are still just recovering from being sick. good job! :)

galileo
10-23-2002, 04:08 PM
When I think of the bodyweight 198, I shiver. Why must I be so puny? WHY LORD? WHY?

TAKE ME AWAY FROM ALL OF THIS MISERY.

ectx
10-23-2002, 09:50 PM
Girly Thanks.
Quote Pirate. And yes, I agree, quoting out of context rules.

Galileo

Originally posted by galileo
When I think of the bodyweight 198, I shiver. Why must I be so puny? WHY LORD? WHY?

TAKE ME AWAY FROM ALL OF THIS MISERY.

*shoots Galileo*

Whiny little Biatch.
j/k

I'm fat and big boned. Hope that makes you feel better.
______________________________________
My legs
are fried....yay

10/23/02

Diet
Meal 1 MRP +3 FOC
Meal 2 Chicken Soup w/ brown rice and 3 whole wheat tortillas
Meal 3 1 can tuna +1/2 grapefruit +4FOC's
Meal 4 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 5 Whey shake + 5g creatine + a whole bunch of strawberries
Meal 6 1 can tuna + 1/2 grapefruit
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was pretty good. The soup was a little oily, but not really. Lots of chunks of chicken in it. I think the rice was brown, if not...oops. I WANT STEAK. Must go to grocery store. Steak good. Thanks JSGirly...now I have this urge for London broil that's killing me.

Legs

Warmed up w/ 10 min on stationary bike. Then stretched for a while.

Hack Squats 1X12 (+20R) 200, 1X1.5 (+20W!)270...arggggh, 1X6 260 (+10W!)

All ATF. I decided to increase the weight of my first set because 12 felt easy last time, so I did...not terribly hard, but not easy now. Next I decided to shoot for a PR and go 20 higher than I did last time. Got the first rep out with no problem...came up halfway...and couldn't go up any more on second....BLARG! freaking weak ass legs. Went down 10 lbs and tried again...got 6 reps...still a PB, but not the PB I wanted. *goes and mopes*

SLDL 1X8 225, 1X10 (+2R) 225, 1X6 (+10W!) 275

Form was great. Geez, grip was really going on the last set though...(what follows is a preemptive shhh to B) may have to get chalk now (there you go). I just didn't want to start using it until after I hit 300 lbs. I refuse to use straps though (famous last words?).

Leg extensions 2X10 110

Yawn

ATF Squats 1X20 (+5) 155

Got my 20, although I don't think all of them were ATF. Geez, by the time I got to the 15th rep, I found out why they call these breathing squats. Killed me I tell you. I almost tumbled to the side on one of them. I think I gave my spotter a good scare. I don't know how others in here do these with much more weight. Give me time.

Seated calf raises 10X10 135

You'ld think the volume would kill me. Nope. yawn. Must increase weight next time.

+#R indicates rep increase
+#W indicates weight increase.

Second time with the new leg routine, and I can already see some strength increases. I still need to concentrate on the breathing squats. I need to go deeper on those. Other than that and the halfass attempt at 270 on hack squats all was well. I'm walking funny now. Breathing, because of some of the residual crap in my chest is still a little hard, and I think that hurt part of the workout.

Cardio
Nope not today.

Random Sh*t
Had another lab meeting today. My boss is such a germaphobe. He made me wear a surgical mask during the lab meeting and then made me go home because he didn't want me getting the rest of the lab sick. Perhaps years of studying all these microbes has really made him respect them. Okay, anyway...kind of funny gym story...I was going to refill my water bottle and I had to go up some stairs to get to the water fountain. OUCH. So, because my legs were fried by that time I let out an "Oh my God"...which a a girl walking out of one of the raquetball courts mistakened as an accidental "oh you're hot". But no. She was all right but that was it. So after that she was kind of walking about like she was all that...but nope, she was barely the bag of chips. Well, at least I made her day.

Just some girl
10-23-2002, 10:43 PM
Originally posted by ectx
Thanks JSGirly...now I have this urge for London broil that's killing me.

Hey! Not my fault! B is the chef, not me. I can't cook worth squat. Well, maybe a little but still. ;) I love denying responsibility.




My boss is such a germaphobe. He made me wear a surgical mask during the lab meeting and then made me go home because he didn't want me getting the rest of the lab sick.

:( man, thats rough.

And don't get down on yourself because you didn't get the PB you wanted. You still got a PB!! Perspective, my friend. It's all about perspective. :) good work, as always.

MonStar
10-24-2002, 03:44 AM
SLDL 1X8 225, 1X10 (+2R) 225, 1X6 (+10W!) 275

Nice strength here ectx. Leg session seemed to be pretty damn good---keep up the hard work.

galileo
10-24-2002, 06:23 AM
Originally posted by ectx

Galileo


*shoots Galileo*

Whiny little Biatch.


Ouch.

ectx
10-24-2002, 04:01 PM
Girly Thanks. I'll try to keep things in perspective, it's just that you set a goal for a particular workout and you don't meet it and it messes up your mindset. STEAK...that'll make me happy. *drools*

MonStar, thanks, but personally I think it blew. I just didn't feel like I accomplished what I wanted to. Oh well. I am starting to get some major DOMS though, and usually they get worse 2 days after my leg workout. Hopefully it'll be good by then.

Galileo

Originally posted by galileo


Ouch.

Sorry, but I read your outcry for help:

Originally posted by galileo
TAKE ME AWAY FROM ALL THIS MISERY

I guess shooting you was not a good solution. I just couldn't afford getting you tickets to Hawaii. *gives Galileo a pat on the shoulder* It's all good my friend, it's all good. There...feel better?
whiny little biatch.

BennettBoy
10-24-2002, 04:42 PM
ectx, do you see Texas losing another game this year?

You were right, Simms is terrible in big games. I think I read after the OU debaucle that he is like 14 ints. and 0 TD's against top 10 competition.

Be sure to check Clemson out tonight on ESPN against NCSU. I'm hoping for the best, expecting the worst LOL. I'm like that when CU plays teams in the top 10ish. I always think we CAN win....but we never do. Other than that Clemson folks like Tommy Bowden. We are just VERY ready to get our program back to top 10 status and yet the landscape of College football has changed so much....so much parity.

Winning the National Championship in 1982 was the best and worst thing that ever could have happened to Clemson. It put us on the map.....but now our fans are so unrealistic it's a joke!

Good luck for Texas the rest of the way. They have some studs on that team for sure.

GeneticallyGifted
10-24-2002, 04:59 PM
ECTX, I thought that your post about me was great, especially remembering where and who I work for.

Question..."What happen with Wash U.? If you need a subscription I can hook you up.

GG

BennettBoy
10-24-2002, 08:56 PM
Originally posted by BennettBoy
[B

Be sure to check Clemson out tonight on ESPN against NCSU. [/B]


On the other hand, feel free to watch something else on TV
:D

WE SUCK! :cry:

ectx
10-25-2002, 12:10 AM
Bennettboy Aha...knew that you were a closet Texas fan. I don't see Texas getting another loss. The toughest team they'll play is Iowa State this week, and I think they can handle Iowa state. *snicker* haha. I was a little worried about Kansas State, but Texas seemed to pull through (barely). After that nobody comes close. If I see any problems it's in the Nov. 29th A&M game...and that's purely for emotional reasons. The Texas - A&M rivalry is huge down here and the outcome is not always what's expected. The whole state gets kind of divided on that day. If you ever go see a Texas game, go see either OU and Texas or Texas and A&M. Both are always great match ups. Eitherway, I still see Texas winning....so no, no losses. Didn't see the NC State vs Clemson game...had to do a work dinner thing...but dang...I saw the score. Sorry BB.

GeneticallyGifted I remembered because my PhD mentor is an editor for one of your journals...and well, hey, you gave me advice about St. Louis, which was great. How could I forget you man? The Wash. U. thing went really well. I got an offer for a post-doctoral fellowship. The facilities and faculty there were amazing, and the people in the lab I'd be working in were both brilliant and nice....and NORMAL...not always an easy combination to find in my field. Their molecular microbiology program is now ranked 1st in the country...so I'm really excited about the possibility of working there. I'm still not exactly sure I'll be going, but I think I will. My only worry is that we had some great food there, and I'm sure I'll be pigging out. *lol* I worked out at the gym under the hotel I was staying at...it was independent of the hotel, but hotel guests had access...so I kept on half expecting to see you there. Bottom line...I loved the city and I loved the school...so don't be surprised if you see me up there next summer. As for the journal subscription...I have proxy home access right now...but if that ever goes wrong, rest assured I'll be PM'ing you.

______________________________________
blah day

10/24/02

Diet
Meal 1 MRP +3 FOC
Meal 2 1 can tuna +1/2 grapefruit
Meal 3 1 can tuna +1/2 grapefruit +4FOC's
Meal 4 Shrimp w/ lime and fresh tomato and onion
Meal 5 Grilled chicken tacos on corn with pinto beans
Meal 6 2 slices of pizza....YIKES
Meal 7 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was arggh today...well kind of. We had to go out and eat with the guy that came and visited our lab, and meals were so far spaced out that I ended up eating two slices of pizza when I showed up at a friends house because I was HUNGRY.
what I should have eaten was dead cow...arggh

Workout
None.

+#R indicates rep increase
+#W indicates weight increase.

Cardio
Was scheduled, but my chest is still kind of stuffed and breathing is still a little hard...plus my lung keeps on trying to cough up...so nah. I am unbelievably sore...the longer the day gets...the harder it gets to move.

Random Sh*t
Today was a BUSY BUSY BUSY BUSY day. From the moment I walked into the lab I had crap to do...then I sat through 2 hours of crap from my other colleagues that I've heard a million times, only to go last in presentation...and I had to compress a 15 min presentation into 5...just call me motor mouth. From there we went out and blah blah blah. I listened to some interesting stuff about how my mentor use to be...blah blah blah, and then finally got to go home. I also heard some interesting things from some of the post docs in our lab about other people, how much they suck and how much I rule. Yep, they actually paid a compliment to me and my intelligence. Somebody hold me up because it's getting kind of hard to walk with this huge head of mine. It came at a great time too because a couple of classmates have been exploiting my academic insecurities. Not any more. Not any more. Yep, they said you suck and I rule. sure did.

Just some girl
10-25-2002, 12:36 AM
Originally posted by ectx
what I should have eaten was dead cow...arggh

you are obsessing...;)

ectx
10-25-2002, 11:10 AM
yep, girly, I am. It's funny how I go through cravings. It's almost hormonal sometimes (prememptive STFU). Diets gonna suck today. I'm also probably skipping a workout...well at least rescheduling it for tomorrow. I'm throwing a party tonight...3rd annual pumpkin carvin shindig at my place. It's picked up a lot of steam through the years...maybe it's the spiced cider, the killer chili, or the assorted booze...don't know.

Tryska
10-25-2002, 11:50 AM
btw- bb...kinda sucks for clemson eh?

my officemate is riding high and dressed in red today.

GeneticallyGifted
10-25-2002, 12:25 PM
ECTX-

That is great about WashU.

I can guess that you stayed at the Chase Park Plaza Hotel and the gym that you worked out was called St.Louis Workout.

I know some people there but I work out at POWERHOUSE GYM!!! I will have to show you around when come.

I'll keep hittin' up your journal.

Later

GG

ectx
10-25-2002, 02:45 PM
GG, yep, it was the Chase Park, and the gym was the SL Workout. I'll be bugging you when I get up there. I'm starting to write the grant for the work I'll be doing. It's gonna be great. I haven't been this excited about a career move since I decided to move to San Antonio.

Tryska, be nice to BB...I saw bits of the game last night. Ouch.

Tryska
10-25-2002, 02:47 PM
so next time i'm in stl, we're gonna hook up right ec?

and shoot..it's not my fault clemson sucked bdd last night. *lol*

ectx
10-25-2002, 02:54 PM
Hell Yeah. I may actually also be up in Atlanta some time in the Spring. So is your company moving you to SL or not?

And sure you weren't responsible...I hear the entire Clemson team was up late downloading your pics from the member's pics area. *LOL*

Tryska
10-25-2002, 03:10 PM
pfft. highly unlikely. *lol*

but no...that's where the mothership is, so i wind up havign to go there for training or wahtever on occassion. I'm based in Atlanta. if you come through here, we can def hook up and hang out tho. and eat steak and squat.

BennettBoy
10-25-2002, 04:11 PM
Clemson football SUCKS.:D

And that is all I'll say about that.

Hell, Duke might even beat us.:eek:

:help:

_-_v_-_
10-25-2002, 04:31 PM
Eating steak and squatting.

What more could a guy ask for? :)

Just some girl
10-25-2002, 05:03 PM
EC...im sorry, i think all i ever do is help degenerate the content of your journal...but i cant help myself this time (or any time, really).;)



Originally posted by _-_v_-_
Eating steak and squatting.

What more could a guy ask for? :)

....lol. i dunno _-_v_-_....but i'd guess there's gotta be something, right? ;)

_-_v_-_
10-25-2002, 06:57 PM
Well, true...

Rub in the fact that you're in a relationship, why don't you! Yeah, that makes me feel REAL good!

:) jk

Just some girl
10-25-2002, 07:01 PM
aww....i didnt think anything of what i said related to anyone's single or not single status. sorry. :( i was just being slightly inappropriate.

_-_v_-_
10-25-2002, 07:08 PM
I know. I was just kidding.

Nothing wrong with being inappropriate. The best things in the world are inappropriate.

Tryska
10-26-2002, 07:12 AM
in my experience inappropriate stuff has never been "free".

_-_v_-_
10-26-2002, 08:27 AM
Hey, no mixing and matching adages....

ectx
10-26-2002, 09:01 AM
BB, I think you can rest pretty safe that Duke will NEVER beat you.


Originally posted by Just some girl
EC...im sorry, i think all i ever do is help degenerate the content of your journal...but i cant help myself this time (or any time, really).;)


Originally posted by _-_v_-_
Eating steak and squatting.

What more could a guy ask for?

....lol. i dunno _-_v_-_....but i'd guess there's gotta be something, right? ;)

_-_v_-_, The beauty of it all is the company I'll be keeping. Oh, and yeah, welcome to my journal oh literary one.

Girly You don't ALWAYS degenerate my journal...only sometimes. j/k Actually, degenerating the journal is perfectly Kosher...degenerating me isn't. Well, okay, only if it's necessary. It's just that I'm a master of self deprecation, so I really don't need any help with that part. Honestly, input of anykind is always welcome. As long as you're not being a total bunghole, it's all good. *fights urge to use a big smile emoticon...remembers the emoticon abstinance pact*
just say no to emoticons...remember? Keep the faith

oh yeah....almost forgot..."slightly innapropriate", Heck, even innapropriate and downright wrong is perfectly acceptable here Tryska. Call it sanctuary.
Oh sh*t, what did I just do?

______________________________________
Party at the coop
and it was fun...yes it was.

10/25/02

Diet
Meal 1 MRP +3 FOC
Meal 2 1 can tuna +1/2 grapefruit
Meal 3 1 proteins shake + 4 FOC's + whole grain bread

From here on out it was total diet chaos...not enough food or too much...oh well. I kind of planned it this way because of my party. Not enough water either. Didn't drink alcohol, so I guess it's okay.

Workout
Will do on Saturday.

+#R indicates rep increase
+#W indicates weight increase.

Cardio
Nope

Random Sh*t
Today I threw My 3rd annual pumpkin carvin shindig. While the idea of inviting your friends over to carve pumpkins may sound lame...it's really just an excuse to hang out with my friends. Plenty of food at the party...I served pasta and pizza and now have a million deserts left over. The spiked bubbling punch is gone and the onlything left is the spiked hot chocolate and about 6 pack of beer and 1/4 a mini keg. Turnout was pretty good...about 30+ people. Considering how small my apartment is it was a very cozy party. Funny thing, which I think people in here will appreciate was the combination of a little alcohol and a chinup bar. I have one over the door in the hallway to get to my bathroom. There's enough of a space to do a complete flip arround and back. If people have enough to drink, they end up trying to do a flip on it. Very funny when the ladies do it. Gravity does funny things to the body. Well, fell asleep doing this entry...it's now 10 am Saturday, guess that's it. Got to go make up yesterday's workout. That is all.

_-_v_-_
10-26-2002, 11:51 AM
oh literary one.

Far from it, but thanks. [resists urge to smiley]

Nice party, btw. Sounds fun.

Tryska
10-27-2002, 07:13 AM
you're quite the host aren't you, ec? you have cool parties.

ectx
10-27-2002, 02:26 PM
_-_V_-_ you are way too modest, now STFU and just accept the compliment. *would insert big smiley here, but I refuse to*

Tryska I throw 2 parties a year, aside from my birthday shindig. It's more of a tradition thing. You're welcome to stop on by the second weekend of December for my Christmas party. Just bring something to put on my tree. I'm a single guy, so the only way I put up a Christmas tree is if my friends do it for me. Last year one of my friends brought a box of blue christmas ornaments...she was very proud of having given me "blue balls". Arrrghhh. I debase myself. Anyhow, come on by and bring something to put on my tree that isn't blue. I'll have some warm blue vine, hot chocolate, mucho vino, and lots of other stuff.

______________________________________
Saturday Workout
back day

10/276/02

Diet
Meal 1 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 2 Whey shake + 5g creatine + a grapefruit
Meal 3 1 cup tuna + greenbeans +4FOC's
Meal 4 1 MRP
Meal 5 Steak and grilled onions with whole wheat tortillas
Meal 6 Mixed blend of protein + 3

about 4 L H2O today
Diet was okay. I skipped a meal and munched on some chips and salsa during one very long break between meals. I also had some hot chocolate.

Back day

T-Bar row 2X7 160 (+2R), 1X10 135

I was really struggling getting the last rep on second set so I got pissed off, dropped the weight and cranked out 10 at 135 with very strict form.

Wide grip overhand chins 1 X 4.5(+2.5R) (3,1,X tempo), 1 X 6 (+2R) with a quick tempo

Better than last week. Didn't expect that since I think I weigh a little more this week (got a bit of water weight in me). Still a lot harder to do overhand wide grip than I expected. The 3,1,X tempo kills me too.

Double Grip pulldown 2X10 (+1R) 190, 1X6 210 (+20W), 1X7 190

Decided to increase weight because I figured if I could do overhand chins with my bodyweight, which is more than 190, then I should be able to go higher on pulldowns. Sure did.

DB Rows 1X10 100, 1X 10 (+3R) 110

God, these wore me out. Didn't expect them too. The 110 did feel a bit easier than last week. Grip, argggh, blargh.

Cybex ab machine, 5X20 100
30 sec rest between sets.

Hanging hip curls 2X14, 1X16

Decided to give Janda's a rest this week.

+#R indicates rep increase
+#W indicates weight increase.

Back day was a bit better today.

Cardio
Nope, not today. Still can't breathe well

Random Sh*t
Today was spent cleaning up yesterday's mess. Not bad really. I'll post up pictures when I have time. Did some work, then went to a halloween party...that was blah, had dinner with my friends then I went to the absolute best martini bar ever. The place is 1/3 hipster, 1/3 lounge act, and 1/3 Niel Diamond. The combination sounds cheesy, but it works. The crowd is mostly 20-30 somethings, and the band that plays gets into a great Niel Diamond, Van Morrison retro groove. Just about everybody's singing along and dancing, and drinks are cheap. I hadn't been in about a year, but we decided to go on a whim, kind of to show German boy a slightly different American experience. Maybe it was the RedBull and Jaggermeister, maybe it was the place, but he seemed pretty happy when we left. After that we went for breakfast. Too late a night. We've been teasing my friend Gerry that his German accent is a huge part of his success with women, so as an experiment...purely scientific here, we decided to try on an accent. Tonight, I was Alejandro from Santiago Chile. I was doing a medical residency here. I study ID here. Did it work...well, yes it did. Alejandro from Chile has a higher success ratio than ectx from Texas. ectx From Texas is real though, and ultimately, ectx wins. At least that's how it plays out in my book, plus it's really hard to keep the accent going all night. hehe. Lest I disapoint my female audience, this was all purely scientific. ectx is a scientist, and as a scientist is curious about certain social phenomena. Consider this a healthy experiment in social linguistics. *insert winking emoticon here*


***edit for excessive use of the word retro***

Just some girl
10-27-2002, 05:23 PM
Originally posted by ectx
Tonight, I was Alejandro from Santiago Chile. I was doing a medical residency here. I study ID here. Did it work...well, yes it did.

AHHHHHHHHHHHHH!! *swoons* :p sorry, its just something about the accent. not that i know exaclty what accent you were using, but...well....there are some i like very much. :) ;)


oh yea, and....

Originally posted by ectx
*insert winking emoticon here*
...im not sure that this doesn't kinda count as an emoticon. i mean, the intent is obvious. and doesnt the intent count for at least half? :D ;)

ectx
10-27-2002, 08:19 PM
Girly It's funny how the foreign and exotic factor affects people. Now stop swooning. B will see you and come and kick my fake Chilean a**. Oh yeah...no emoticons were used. That is all.
______________________________________
Recovery day
from staying out all night...

10/27/02

Diet
CRAP
Didnt' eat enough protein had too many carbs, and was actually in a calory deficit. Blargh.

Chest and Shoulders

Inclined DB Press 1X10 60's, 1X1.5 70's (+10W), 1X12 (+2R) 60's

Damn I'm pissed. I was hoping to get a good solid 6 reps with 70...I've been stuck at 65's and figured I could handle an extra 5 lbs. Could I? Barely. I'd even say they were both half reps...pathetic I tell you. Damn. If anybody has any ideas on how to help me progress here, tell me please, because I hate not progressing.

Hammer Strength chest press 1X8 180, 1X7.5 200 (+4R), 1X10 @ (+2R) 180

Felt better this time. Easy even. Maybe I was just pissed off about db press.

DB Flyes 1X 11 45 (+5)

Still not hard enough...will try 50's next time.

OH BB Press 1X6 105, 1X 8 105

BB Press was an awkward set up at this gym so first set I cut short on reps because I wasn't positioned correctly and felt really uncomfortable.

Upright row, 1X10 150, 1X 8 (+50W) 200 (whole stack), 1 X 10 180
Was at a different gym this time and the weight stacks were a bit heavier, hence the 50 lb increase PB. Still felt relatively easy. I may start using a bb.

Bent over Lateral raises
Skipped these because the gym closed and I didn't have time to do them. Arggh.
+#R indicates rep increase
+#W indicates weight increase.

Workout was okay. Perhaps working out after staying out all night is not a good idea. Still, I slept a lot today. Was stressed after workout. I left my keys in my truck with the dome light on. I guess my mind is elsewhere today.

Cardio
Nope, still congested. I'll force myself to do tomorrow on the stationary bike or something.
Random Sh*t
Today I slept...then slept some more, and yep, slept another bit. Sleep was good. I basically took some cold medicine and let it do it's thing. Still, I forced myself to go to the gym. I needed to get back on schedule and I hate missing a workout. I love daylight saving time. At least right now I do.

Tryska
10-28-2002, 05:21 AM
i don't blame ya for giving it a shot ec. actually one time to see how far i could get i went out dressed in the skimpiest clothes ever. it was basically a black strapless bra, a blazer and a hort black spandex skirt. you'd be amazed the things men and boys will do for you when you are dressed like that. hmm. too bad it just ain't me. i'd prolly be dating a lot more now.

anyways...don't tmpt me with the party...my brother is out in west texas somewhere...Lacklanc AFB to be exact.

ericg
10-28-2002, 06:45 AM
Originally posted by ectx
[BOh yeah, as an interesting sidenote, I saw ericg at one of the clubs. I recognized him from his picture on the boards, but since he was at the bar having a conversation with somebody half decent, I decided not to bug him. ericg, Hope you're having fun down here man. [/B]

Twas I. Had a fuken blast down there. Makes me want to move to a big city for sure. There was so much to do even when you weren't out livin it up. The gal was cute, was a bacheloret party with about 6-7 gals. The bride to be ended up signing my chest and thats where it all started. There was only one single gal in the bunch, she was cute and she liked my hard.....um....chest!! Lets just say, this doesnt happen to often here in fuken Maine. Was a great time!!

If I ever go back, or get the balls to move, we will deff have to go out. Later man!

ectx
10-30-2002, 11:26 AM
Tryska I shutter at the image of you in spandex and a bra...well I shutter and drool. I know what you mean though...it's a toss up between being yourself, and dating more people. I may take Alejandro out for another "experiment". If you ever make it down here, stop on by. Really. So your brother's working for the Air Force? Military or civilian?

ericg Yeah, Texas is great. I love San Antonio. I guess that for people who come from large cities it’s okay, but for someone from rural South Texas it’s a big difference. I’ve made some incredible friends here. The people are great and the environment is so relaxed.

______________________________________
I miss my Journal
and I’m suffering from WBB withdrawal…thanks Hulk for getting it back up….
Wait, that didn’t sound right.

10/28-29/02
note, this post is for Monday and Tuesday Because the site was down and I’m too lazy to post twice

Diet
Meal 1 Protein Shake and 2 slices whole wheat toast + 3 FOC’s
Meal 2 1 can tuna + 1 apple
Meal 4 1 Can tuna + 1apple +3FOC's
Meal 5 Pre and during workout/40 g Ultrafuel + 5 g creatine +15 g whey shake
Meal 6 Post Workout Whey shake +5g creatine + 40 g Ultrafuel.
Meal 7 Mixed blend protein shake +3 FOC's

FOC=fish oil caps.

Diet=Bad….Horrible…SUCKED TOE JAM. Yep folks, you’re faitful dieter, ectx was bad…how bad? Well, interspersed with all those healthy meals were oreos, and chips, and salsa, and peanut butter cups, and other things of such vial and Halloween evil that I’m inclined to say the devil made me do it. BCC recommends visualizing fruit juice as urine to get over carb cravings, I’ll give it a try. Yikes, horrible, horrible I tell you. It’s been like this for two days. My iron will has turned into mush. Oh well. Tuesday’s diet is the same. Pure crap.

Arm Day
Yep.

Inclined hammer curls 1X7 45, 1X8 (+1R) 45

Went up on reps. Was going to increase weight, but the 50’s were being hogged….bastards.

Close grip chins, supinated, 1 X 10 (+1R), 1 X 9 (+2R)

Slow neg, explosive positive, hands were about 7 in apart. Getting better. Emphasis here is on arms, not back. Concentrate on my arms contracting.

Preacher Curl 1 X 8 (+2R) 75, 1 X 7.5(+1.5R) 75

Nice and strict. 2/3 contraction. When I can get both to 10 reps I’ll increase the weight. It seems that arms always take me longer to increase weight on

Dips 1X 10 (+2R) BW+25lb, 1X 6 BW+35lb

Ouch. Triceps are killing me. Shoulder bugged me a little on second set, but nothing major.

V-Bar Pushdowns 1 X 8 100, 1 X 10 100 (+2R)

These were really hard to do after dips. Would have done them before but I didn’t feel like waiting 10, 000 hours for gym hogs to get done.


French Press 1 X 10 85, 1X9 95

Blah…no change here. Arms were fried already

I think 3 days of continuous lifting is wearing me out…well, that, lack of sleep, crappy diet and getting over a cold.

+#R indicates rep increase
+#W indicates weight increase.

Cardio
16 min Max OT on Bike

NOTE
Okay, so Tuesday was suppose to be leg day…but that would have meant 4 days in the gym with no rest inbetween…that and my training partner decided to go wank off so no leg day. I guess I could have done it, but legs are usually my hardest. I decided to hold off for one day, and revisit them on Wednesday. Sure this will mean that legs, chest, and back will be back to back, but I’d much rather have it that way than having 4 days straight being capped off with legs…nope not gonna happen.

Random Sh*t

Yikes, the last two days have been mad. Crazy even. I’ve been having WBB withdrawals and I’ve even used that as an excuse to cheat on my diet *hangs head down in shame*. Well now that WBB is back, consider this a rededication to my training. Yep…gonna kick some ass. *grunts loudly* Wednesday night I go out for sushi…luckily sushi good. I haven’t had good sushi in a while. Yes folks, this microbiologist strongly advocates the ingestion of raw fish…so long as it’s fresh and well prepared.

ectx
10-31-2002, 12:41 AM
______________________________________
iFunk
and other assorted odors emitted after a leg workout

10/30/02

Diet
Meal 1 Protein shake and 2 slices of whole wheat toast
Meal 2 Tuna Sandwich on whole wheat + 3 FOC's
Meal 3 tuna Sandwich on whole wheat +3FOC's
Meal 4 Sushi (salmon, octopus, tuna), rice and salad
Workout shake (15 g whey, 40g Ultrafuel, 5g creatine)
Meal 5 Post workout/50 g Ultrafuel + 5 g creatine and whey shake
Meal 6 Mixed blend protein shake + 3 foc's

about 4 L H2O today
Diet was pretty good. Told you I'd rededicate myself. Only thing remotely bad was the sushi, but I'm not counting it as a cheat meal. I had about 6 diff. servings...3 rolls of unagi (eel), octopus, tuna, salmon and yellow tail...guess that's 6. Perhaps a little high on simple carbs because of the white rice, but other than that pretty good.

Legs

Warmed up w/ 10 min on stationary bike. Then stretched for a while.

ATF Hack Squats 1X16 (+20R) 90, 1X7 160 ??????????

WTF????????? Well, I think I actually know what happened. I worked out at a different gym. The hack squat sled was a different brand and entirely different angle, and seemed a bit heavier by itself. The whole damn thing looked alien. Again, it seemed heavier, don't know by how much though. I tried 200 and could barely eek out 3 reps...I checked my other lifts and all others on free weights were fine, so I think it's the sled...still pisses me off though. There's just no way my lift went down by 100 lbs. *insert jsg patented pissed off sound here*

SLDL 1X8 245 (+10W), 1X8 (+2R) 275, 1X10 (+2R) 245

Grip was much...read A WHOLE BUNCH better this week. I was actually very pleasantly surprised. ROM was great, form was too. Strenght is really improving on SLDL's

Leg extensions 1X12 110, 1X 12 (+20W) 130

Yawn. Really. Felt really easy, probably because I'm at a different gym and resistance feels different.

ATF Squats 1X22 (+2R) 155

I think all were ATF this time. Getting much better, still sweating really bad toward the end...and well I stink now...iFunk really. Someone please deodorize me now, scotchgaurd me, and if your hot, spank me too.

Seated calf raises NOPE

Skipped calves cuz they're freaking huge...nah, just was really worn out after breathing squats and I didn't feel like doing 10 sets of 10 on calves...home is where I wanted to be.
+#R indicates rep increase
+#W indicates weight increase.

Still wondering what happened with hack squats. I'm trying not freak out because that's too dramatic a strength loss to happen 1 week to the next...must be the sled. Other than that, okay. Overall, lackluster leg workout...blargh. I'll just remember to go to my regular gym next time. Kind of strange working out without a partner. I've gotten kind of use to it.

Cardio
Nope not today.

Random Sh*t
Interesting day. Got into a passive aggressive war of wit at work. It's a draw. I turned in my semifinal draft for an article I wrote. It gets sent out this friday. I'm anxious to see the comments I get. Hopefully it'll get accepted. I went out to dinner with the friend that broke up with the friend that I've detailed in here. I didn't want to go, but at the same time I don't want to be an ass and alienate her. She introduced me to her new boyfriend. I could have decked the guy. He was pretty nice...didn't seem too bright (hard to gauge though), but he treats her okay. He did piss me off with one comment. The comment: "you're a pretty big boy to be running distance". My friend K. saved my it by adding "yep, and he's fast too...he's a pretty solidly built guy"...which salvaged the ego completely because he said..."yep, he looks it"...so I didn't kick his ass for calling me a "big boy". I guess I won't be cranking a hooligan tool to his face anytime soon (says the wimpy fat geek from South Texas....now go away or I shall taunt you a second time). Okay, that's it. got to go to bed now...after I go and SPAM everyone's journal. Today's target shall be....???

Just some girl
10-31-2002, 07:41 AM
Originally posted by ectx
Perhaps a little high on simple carbs because of the white rice, but other than that pretty good.

is brown rice a more complex carb than white? ive wondered about this before, but you don't see brown rice as commonly used as say wheat bread these days, so I didn't know if brown rice to white rice was like wheat bread to white.
(or brown rice : white rice :: wheat bread : white) :D




ATF Hack Squats 1X16 (+20R) 90, 1X7 160 ??????????

WTF????????? Well, I think I actually know what happened. I worked out at a different gym. The hack squat sled was a different brand and entirely different angle, and seemed a bit heavier by itself. The whole damn thing looked alien. Again, it seemed heavier, don't know by how much though. I tried 200 and could barely eek out 3 reps...I checked my other lifts and all others on free weights were fine, so I think it's the sled...still pisses me off though. There's just no way my lift went down by 100 lbs.


:( Try not to let it get to you though. You've pointed out the source of the problem here. If everything else is the same, there is no way this one lift is so off without a reason. The machine is different. That makes a WORLD of difference. You know it, I know it, and the American people know it. ;) So relax and move on. Oh, and don't forget to breathe. Breathing is everything. :D



*insert jsg patented pissed off sound here*

Patent pending, doll.




Someone please deodorize me now, scotchgaurd me, and if your hot, spank me too.


lol. look who's being inappropriate now! This, and the comment about hulk getting it up the other day...man....someone's GOT to stop you! ;)



I turned in my semifinal draft for an article I wrote. It gets sent out this friday. I'm anxious to see the comments I get. Hopefully it'll get accepted.


That's awesome! Is it going to be published in a scientific journal? Which one?


Lol. So far I've quoted individually each piece of your post that I responded to. I feel a bit obsessive, so I'll stop. :p As for the last part, that guy, you should have just responded with, "well, I wasn't going to say anything, but now that you mention it, you look a little puny to EXIST."

lmao. i crack me up. which is good cuz i'm prolly the only one i do crack up. sigh. speaking of cracked, I am at the moment so I apologize for the insanity of my post. just consider yourself :spam:ed :)

:moon:

later dude. :D

*runs away to take another hit off the crack pipe...* ;)

smilie count=one hundred billion!!

Tryska
10-31-2002, 08:13 AM
ec - he is a zoomie. and btw...shutter? ya mean shudder? and is that a good thing or a bad thing?

ectx
10-31-2002, 09:20 AM
Girly Step away from the crack pipe. Somebody stop this girl....10 emoticons! You're out of control. Yes, the rice analogy is very good. White rice::whole grain brown rice as Wheat bread::white bread. I am NOT on inapropriateness hiatus. So feel free to spank me. *makes sure B's not looking*. The journal's Molecular Microbiology. I'm excited because it's one of the better journals in my field. Hopefully it'll get in.

Tryska I'm homonym dyslexic. Oops. I meant shudder, and it's a good thing.

Just some girl
10-31-2002, 09:39 AM
i think it was 11, actually. im not on an emoticon hiatus, so its kosher.

good luck getting your article published! let me know when it comes out. i wanna read it :)

Franjipani
10-31-2002, 03:27 PM
Originally posted by ectx
Yikes, the last two days have been mad. Crazy even. I’ve been having WBB withdrawals and I’ve even used that as an excuse to cheat on my diet *hangs head down in shame

Welcome to my world:eek:.

Heya gorgeous.....been updating myself with your journal which is beginning to resemble the main chat forum;). You are proving to be quite the popular one....go you good thang:D.



btw emoticons ROCK !!!

MonStar
10-31-2002, 04:41 PM
Inclined hammer curls 1X7 45, 1X8 (+1R) 45

Dips 1X 10 (+2R) BW+25lb, 1X 6 BW+35lb

Nice strength here ectx! :thumbup::thumbup: Youre really improving man, keep up the hard work.

ectx
11-01-2002, 01:37 AM
Girly You are, however on inappropriateness hiatus young lady. I'll send you the preprints in PDF when and if I get them. It should get in because it's going in as a double feature for our lab along with some other work a post doc did that already got accepted. It's on multifunctional proteins and how this mechanism of genomic economy is used by a micro-organism to overcome a limited set of genes. Really quite cool actually...kind of like a Swiss Army knife protein. Sorry about the blabber, it's just that I'm psyched about it.

FranjiYou're sweet, and cool. Thanks.

MonStar You crack me up man. You may do like 100 lbs more on your lifts but you always manage to be positive with newbies. Thanks man. I'm trying...give me time and maybe I'll catch up...of course by then you'll be lifting 100 lbs more. *LOL*

______________________________________
Back and Ab day
cuz I need it.

10/31/02

Diet
Meal 1 Protein shake and 2 slices toast +3FOC's
Meal 2 Tuna sandwich on wheat
Meal 3 Tuna sandwich on wheat + 3 FOC's
Pre workout shake (ultrafuel + 15 g whey) + 5 g creatine
Meal 4 Post workout protein shake + Ultrafuel + 5 g creatine
Meal 5 Chicken + whole wheat tortillas
Meal 6 Mixed blend of protein + 3 FOC's

about 4 L H2O today
Diet was okay. I was really hungry by meal 5, was at a friends so I had to improvize. Had too many carbs, esp. since I snacked on wheat crackers and had a couple of different sauces with the chicken...oh well.

Back day

T-Bar row 2X10 135, 1X9 170 (+2 R), 1X12 125

Went okay. I accidentally put the wrong plate on the last set which is why it's a little lower than the first set.

Wide grip overhand chins 1 X 5.5(+1R) (3,1,X tempo), 1 X 7 (+1R) with a quick tempo

Again, better than last week. Slow tempo still kills me. A lot more in control though now.

Double Grip pulldown 1X10 (+1R) 190, 1X9 210 (+3R), 1X10 190

210 is starting to feel easy I'll increase the weight next time. Form was very strict.

DB Rows 1X8 110, 1X 7.5 (+10W!) 120

Much better than last time. I surprised myself with the 120. I didn't expect to eek out as many reps. I was actually planning on only being able to do 3 or 4, but hey, I just couldn't stop. Form was pretty good on rt. side, but crap at the end on left side. Still, all and all, this made me happy.

Declined situps, 2X20, 1X 20 w/ 35 lb plate

No rest first 2 sets, 30 sec, second set.

Hanging hip curls 2X14, 1X16

Range of motion was a bit extreme...knees touched elbows was the goal. I'm beat now

+#R indicates rep increase
+#W indicates weight increase.

Back day was okay. It would have sucked were it not for db rows. My legs are spent now. I walk funny.

Cardio
Nope, not today. Still can't breathe well

Random Sh*t
What a day. I spent the day fixing rewrites and doing lab work. A postdoc in the lab killed 2 of the clones it took me months to make, so I had to go back and reclone the freaking gene from scratch. ARGGH, should teach me to watch who I lend my stuff to. She never even used them either. Dammmit! Oh well. Other than that great. Had a great seminar with a big shot from Tufts. He isolated a growth phase regulatory protein that requires GTP and branched chained amino acids to sense metabolic taxation on the system. *GEEK ALERT* Sorry folks, it's just that when you do this all day, you tend to kind of slip into geek speak. *boobies* There, that should detox this journal. Saw a movie after I got back from the gym. I was pretty tired too. I thought I was going to fall asleep on the couch. I didn't, but almost did. Well, gonna sleep now, because sleep is good, Mkay?

Alex.V
11-01-2002, 08:24 PM
Originally posted by ectx
So feel free to spank me. *makes sure B's not looking*.

*snarl*

ectx
11-01-2002, 11:53 PM
Belial Dammit man, you weren't suppose to be looking!

______________________________________
Slacker day
cuz I did nothing after work cuz I'm lame

11/1/02

Diet
Meal 1 Protein shake and 2 slices toast +3FOC's
Meal 2 1 MR bar
Meal 3 1 can of Tuna + 1 oatmeal cookie 3 FOC's
Meal 4 1 MR bar
Meal 5 turkey and roast beef sandwich
Meal 6 Mixed blend of protein + 3 FOC's

about 2 L H2O today
Diet was a blah. I skipped a feeding, Didn't drink enough water, and snacked a little. Okay, blah.

Weights
Nah, Chest tomorrow and then back to my regualr schedule.

Cardio
16 min Max OT on excercise bike.

Felt okay, Still need to get the hang of doing cardio again. After one week of no cardioSunday I'll be doing a 30 min jog. I think I'll make it hilly, for sh*ts and giggles...yeah baby.

Random Sh*t
Evil day in the lab. My clones didn't grow. Transformation didn't work. References in paper were screwy, boss was in my face all day, but....I GOT PAID TODAY! Woop!...so I went and got a hair cut. *lol* Actually I restocked my fridge...12 lbs of chicken breasts, 3 lbs of salmon, lots of tuna, cottage cheese, yep, lots of food...hope it lasts me a little while. Still I feel fat, heavy, and pudgy, don't know why...weight is at about 200, 2 lbs up, maybe that's why. Oh well. I'll just convince myself it's lbm and then all will be good. Was suppose to go out on that "blind date" I mentioned a while back, but because my boss was in my face since yesterday, date was moved to later. I'll keep you posted. Today, after finishing my work, instead I chilled. All eez good, Da?
*curses Slovakian friend for making him speak in ex commy accent all day*

MonStar
11-02-2002, 06:23 AM
Felt okay, Still need to get the hang of doing cardio again. After one week of no cardioSunday I'll be doing a 30 min jog. I think I'll make it hilly, for sh*ts and giggles...yeah baby.

I dont know how you can stand doing cardio ectx. I used to hate that friggin' sh*t so damn much. It drove me insane!