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volcamp
05-26-2004, 10:09 AM
If you do much shaving off of burns, you will want to be careful. You would not want to reach minimum wall thickness on your head. :p

JustinF
05-26-2004, 08:32 PM
2/2/04
Neck- 18"
Chest- 51"
Belly- 44.25"
Waist- 41.25"
Quads- 29.25"
Calves- 18.75"
Biceps- 18"
Forearm- 14.5"
Wrist- 8"
Ankle- 10.25"
Height- 6'6"
Weight- 298lbs

5/26/04

Chest- 51.5"
Belly- 43"
Waist- 42" :confused:
Quads- 29.75"
Calves- 18.75"
Biceps- 18.5"
Forearm- 15"
Height- 6'6"
Weight- 308.5lbs

Just a quick update. Today was a rest day, I'll respond to y'all in the morning.

wibble
05-26-2004, 11:29 PM
Damn those are some measurements. Your forearms are my biceps flexed. *murderous jealousy*

:soapbox:

You are huge mofo. That was an awesome compliment you got the other day too! :D

HahnB
05-27-2004, 12:29 AM
Nice measurements u got there, how are you liking that m1t?

Tank23
05-27-2004, 03:54 AM
Nice measurements man! You're weighing in at 140kg!!! :omg:

Anthony
05-27-2004, 05:15 AM
That was definitely a nice compliment from buddy at work! Those measurements are insane. 30" quads would be wicked. haet.

ericg
05-27-2004, 05:24 AM
Man you made some nice progress so far man. Awesome work.

Coke
05-27-2004, 05:31 AM
Nice stats bro, the only concern is the waist and that can always be worked on...kind of jealous too, lol

JustinF
05-27-2004, 06:12 AM
http://www.gifs.cc/red1ac.gifwibble-Thanks man, keep in mind though I have ya by a few pounds. ;) My measurements better be bigger!

http://www.gifs.cc/red1ac.gifHahn-So far so good with the m1t. Decreased BF, increased measurements and weight. :D I'll wait until I'm done to post a full review.

http://www.gifs.cc/red1ac.gifTank-haha. Thanks bro.

http://www.gifs.cc/red1ac.gifAnthony-Thanks bro. I'm actually suprised by the quad measurements, as I was unable to do legs for quite a while due to the knee.

http://www.gifs.cc/red1ac.giferic-Appreciate the continued support bro. thanks.

http://www.gifs.cc/red1ac.gifCocoa-I agree about the waist. However, I can't complain too much as the BF is decreasing and muscles are increasing. I will finish up my cut seriously after my cycle is over, but so far I am quite happy with the results.

mixta
05-27-2004, 06:20 AM
Impressive stats there Justin :)

Exnor
05-27-2004, 06:24 AM
Huge measurements along with huge lifts. Well done on the compliment, you deserve it. Keep it up!

ElPietro
05-27-2004, 06:47 AM
308? I thought you were cutting? Or is it all mass? I can't keep it straight on who's plumping up and who's cutting down. Great measurements though, I think we're close to a tie on legs and arms, but you got me spanked on height and weight. :p Oh and damn you, I think you have half an inch on my forearms, I'm gonna have to go measure now to see. :D

twcolabear
05-27-2004, 07:03 AM
:hello:
good work

Wikked1
05-27-2004, 07:20 AM
6'-6" 308 damn bro.......looks like you're getting bigger....and those guns :thumbup: ....I dream of the day when I'm popping the sleeves out of my shirts!

cphafner
05-27-2004, 07:47 AM
damn you're a monster!

DoUgL@S
05-27-2004, 08:54 AM
Good size man. (understatement)

18.5 inch biceps. :eek: *runs and joins the church of curl jockeys*

Focused70
05-27-2004, 09:27 AM
:withstupi but my arms are one-eighth the size of yours. :eek:

Soba

Bruteman
05-27-2004, 01:06 PM
What the...you've gotten bigger+leaner=me super jealous! Nice work yo'!

JustinF
05-27-2004, 03:07 PM
http://www.gifs.cc/red1ac.gifmixta-Thanks man!!

http://www.gifs.cc/red1ac.gifExnor-Welcome to my journal, pull up a chair and grab a beer1 Thanks for the comments, appreciated.

http://www.gifs.cc/red1ac.gifPete- I am cutting. :p It's become more of a bulcut, but I'll take it. The serious cut will come after my cycle.

http://www.gifs.cc/red1ac.giftwcolabear-:hello: and thanks! :)

http://www.gifs.cc/red1ac.gifWikked-Thanks bro!! :D

http://www.gifs.cc/red1ac.gifcphafner-haha, I won't stop 'till I'm twice this size and green!!

http://www.gifs.cc/red1ac.gifdouglasmolina-lol. Teh curl jockey club grows!! ;)

http://www.gifs.cc/red1ac.gifSoba- :eek: I doubt you have 2.3 inch bi's!! ;)

http://www.gifs.cc/red1ac.gifb-man-Thanks much, I appreciate it. Your journal is all set! :thumbup:

JustinF
05-27-2004, 03:09 PM
Well off to have my curl jockey day. Catch up with y'all in a bit. The burn is finally "healed" Here's a few "aftermath" pics.

EDIT: HAHA. Don't mind my double chins. :angel:

ectx
05-27-2004, 03:12 PM
LOL...that's not a burn picture...you're just showing off your traps! joto! ;)

JustinF
05-27-2004, 03:13 PM
LOL...that's not a burn picture...you're just showing off your traps! joto! ;)


:angel:

Beast
05-27-2004, 04:43 PM
lol justin. Nice new avatar, BTW! :thumbup:
Adding half an inch to your chest and biceps is damn good.

Dedicated
05-27-2004, 06:36 PM
http://www.gifs.cc/red1ac.gifDedicated- LOL. You musta seen the pics before I blacked out my face. I looked like I was on crack or something...that's why I looked different. Oh, and the fact that I'm 30lbs heavier!:p

LOL yea you looked kind of scary! 30lbs wow, that explains the size difference then.

Dedicated
05-27-2004, 06:39 PM
Just saw your measurements, nice work.

JustinF
05-27-2004, 06:52 PM
http://www.gifs.cc/red1ac.gifBeast-Thanks much for the support!

http://www.gifs.cc/red1ac.gifDedicated-Thanks. LOL@the pics. There was something messed up I think with the resolution on the camera. My eyes were all glazed over and stuff. And yeah, the 30lbs makes quite a difference.

Dedicated
05-27-2004, 06:55 PM
Yea it does. Oh I forgot to ask, what's with the knife ROFL:D

When I click on your avatar it shows a pic of you holding a knife hehe.

JustinF
05-27-2004, 07:01 PM
5/27/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x185, 2x275, 1x315, .5x365 :mad:, .75x350 :mad:, 12x225

I struggled on the 365 about half way up. I pushed for probably 5-6 seconds but it wouldn't budge. I'm pissed, very dissapointed.

http://www.gifs.cc/red1ac.gifDB Flyes 10x60's, 10x60's, 12x60's


http://www.gifs.cc/red1ac.gifIncline Bench 12x225, 12x225

http://www.gifs.cc/red1ac.gifPreacher Curls 15x115, 6x185, 5x185, 20x135 got the 20 this week, and it was pretty easy.

http://www.gifs.cc/red1ac.gifSingle Arm DB Preacher Curls 10x35's, 10x45's, 8x45's



5/27/04-Teh Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifRecumbant Bike 35 minutes hill program











Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 serving rolled oats, 1 scoop Opticen, 3 whole eggs, 1 white, 50mg ephedrine hcl, multi-vite, 3 FOCís, 800 mg green tea extract, 15mg M1T

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup cottage cheese, 1 serving rolled oats, 1 scoop Opticen, 3 FOC's, 800mg green tea extract

http://www.gifs.cc/red1ac.gifMeal 3: 1 cup ww pasta, 1 large chicken breast, .5 cup tomato sauce, 50mg ephedrine hcl/200mg caffeine, 800mg green tea extract

http://www.gifs.cc/red1ac.gifMeal 4: 2 scoops whey with 5g creatine, 5 oz turkey breast, 1 tbsp lite mayo, 2 slices ww bread, 800 mg green tea extract, 50mg ephedrine hcl/200mg caffeine, 1500mg sesathin

http://www.gifs.cc/red1ac.gifMeal 5: 6 scoops whey, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 6: 12 scrambled eggs (2 whole, 10 whites), 7oz turkey breast, 4oz lowfat mozzarella cheese15mg M1T



Calories Eaten Today
source grams cals %total
Total: 3665
Fat: 80 720 20%
Sat: 28 248 7%
Poly: 14 125 4%
Mono: 20 181 5%
Carbs: 289 1050 30%
Fiber: 27 0 0%
Protein: 442 1769 50%


Damn. Guess I got a bit out of control today! :eek:





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, 64oz Gotorade, ~2 Gallons H20



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.5 hours + 3hr nap







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNot happy with my chest. I should be way stronger. My arms in comparison to my chest and back are abnormally strong. Bi's and Tri's. ANybody have any thoughts on this. I need to rectify this issue. I'm sick of being weak. Bah.

I'll catch up with y'alls journals in the AM.
p34c3.

JustinF
05-27-2004, 07:02 PM
Yea it does. Oh I forgot to ask, what's with the knife ROFL:D

When I click on your avatar it shows a pic of you holding a knife hehe.

lol. That was Easter Sunday. I was carving the turkey. :)

Alke
05-27-2004, 07:28 PM
man, I didnt know you was 6'6"












damn.....

wibble
05-27-2004, 07:30 PM
Everytime I read your journal my self confidence is destroyed. :D
Preacher Curling 185lbs? Seriously who does that. Thats like...5lbs less than my bench for god sakes. :p Ahh at least one of us is a maniac. :) I've decided my new goal in life is to become as strong as Justin. :strong:

Awesome workout man! Getting 365 up even half way is a feat in itself. :)

Hercule
05-27-2004, 07:56 PM
Don't feel bad wibble. He just hasn't figured out the bar does NOT weigh 145lbs. is all...someone should really tell him.

:D

J/K, awesome workouts mane. Keep up the great work.

Alke
05-27-2004, 08:05 PM
heh,

Focused70
05-27-2004, 11:05 PM
5/27/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x185, 2x275, 1x315, .5x365 :mad:, .75x350 :mad:, 12x225

I struggled on the 365 about half way up. I pushed for probably 5-6 seconds but it wouldn't budge. I'm pissed, very dissapointed.

http://www.gifs.cc/red1ac.gifDB Flyes 10x60's, 10x60's, 12x60's


http://www.gifs.cc/red1ac.gifIncline Bench 12x225, 12x225

http://www.gifs.cc/red1ac.gifPreacher Curls 15x115, 6x185, 5x185, 20x135 got the 20 this week, and it was pretty easy.

http://www.gifs.cc/red1ac.gifSingle Arm DB Preacher Curls 10x35's, 10x45's, 8x45's

Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNot happy with my chest. I should be way stronger. My arms in comparison to my chest and back are abnormally strong. Bi's and Tri's. ANybody have any thoughts on this. I need to rectify this issue. I'm sick of being weak. Bah.

Um....J...

Ummm....

You're not weak.

Um...I uh, don't know what to say.

Soba

JustinF
05-28-2004, 04:19 AM
http://www.gifs.cc/red1ac.gifKenn-Yes sir, I am. :)

http://www.gifs.cc/red1ac.gifwibble-Thanks bro. I appreciate the support.

http://www.gifs.cc/red1ac.gifHercule-haha. Is that what's wrong?

http://www.gifs.cc/red1ac.gifSoba-Thanks, but I was more referencing my chest and back weakness in relation to my arms...

twcolabear
05-28-2004, 04:25 AM
wow you are up early or up really late, isn't it like 4am in US?

cphafner
05-28-2004, 07:39 AM
I wouldn't call that weak by any means. But if you're arms are overpowering the rest, maybe you're bi's and tri's are fried before you even start your back and chest. Maybe you should stop direct arm work for a bit, and see if your other bodyparts are stronger...just my 2 cents.

Focused70
05-28-2004, 09:03 AM
ok, maybe weak is the wrong word to use.

performance-challenged maybe? ;)

Stash

iLUDEd
05-28-2004, 09:53 AM
compared to me your weak's are like my PR's lol, dont let a bad session bother you, use it as motivation the next time u workout your chest

pruneman
05-28-2004, 09:53 AM
Everytime I read your journal my self confidence is destroyed. :D
Preacher Curling 185lbs? Seriously who does that. Thats like...5lbs less than my bench for god sakes. :p Ahh at least one of us is a maniac. :) I've decided my new goal in life is to become as strong as Justin. :strong:

Awesome workout man! Getting 365 up even half way is a feat in itself. :)

:withstupi Well said wibble

DoUgL@S
05-28-2004, 12:01 PM
Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNot happy with my chest. I should be way stronger. My arms in comparison to my chest and back are abnormally strong. Bi's and Tri's. ANybody have any thoughts on this. I need to rectify this issue. I'm sick of being weak. Bah.
p34c3.

It looks like your arms a plenty strong. I am sure it is safe to assume your chest is plenty strong also. It may be that your stabilizer muscles need to catch up. I'd throw in db incline (and/or flat) bench 1) to see if that is an issue and 2) to work those stablizer muscles. It couldn't hurt. It might also be that you need to back off a bit for a while because you've fried your CNS. Those are heavy weights your putting up.

volcamp
05-28-2004, 01:36 PM
Here's my thoughts on it....GET REAL!! 365? Oh My God. I couldn't lift 365 with a chain-fall. I guess it's perspective. Lookin' at it from the corner I cower in, thou art indeed, The Man. :bow:

Alke
05-28-2004, 01:43 PM
hey justin, I noticed you said you want a AHEM..........bigger bench.

have you ever lifted bench with chains, or bands.....I would think if you want to get stronger, maybe totally switching gears and lifting like a powerlifter for a while, the whole she-bang (dynamic, maxximum effort thing, board presses) is the only way to go. you know, get all the neural responses geared up for heavy ass lifting.


my .02
-Booyah Baby!

Bruteman
05-29-2004, 10:26 AM
hey justin, I noticed you said you want a AHEM..........bigger bench.

have you ever lifted bench with chains, or bands.....I would think if you want to get stronger, maybe totally switching gears and lifting like a powerlifter for a while, the whole she-bang (dynamic, maxximum effort thing, board presses) is the only way to go. you know, get all the neural responses geared up for heavy ass lifting.


my .02
-Booyah Baby!
I agree with this cat. At the very least you could use an old school pyramid. You know where you do sets of 10 one week, then next week add a little weight and do sets of 9, then so on and so on until you get to a max single. Just my .01(I sparred yesterday and lost the second cent :) )

Anthony
05-29-2004, 10:42 AM
If you don't want to haul around 200lbs of chains in your gym bag, consider flex bands. They are a lot of fun and very similar in principle.

Tank23
05-30-2004, 06:34 AM
I agree with the guys Justino! Westside style training is so fun...I'm gonna go back to it myself in a few weeks I reckon.

Are you doing a BB or PL style bench form?


btw...365 bench is incredible!

JustinF
05-30-2004, 06:56 AM
http://www.gifs.cc/red1ac.gifcolabear-Actually, it was 6:25AM at the time of your post, but I am at work every morning at 4:30AM. :)

http://www.gifs.cc/red1ac.gifcphafner-I'm afraid that even with all the intentions of building a stronger chest, I couldn't give up direct arm work. Teh curl jockey in me would object heavily. I always to the arm work AFTER the chest or back work: bi's AFTER chest, and tri's AFTER back, so I don't think that's the problem.

http://www.gifs.cc/red1ac.gifsoba-I guess that's a better word to use, my chest and back are performance-challenged. :)

http://www.gifs.cc/red1ac.gifLUDE-That's what I'm planning. I plan to smoke the 350 next week.

http://www.gifs.cc/red1ac.gifp-man-Thanks.

http://www.gifs.cc/red1ac.gifdouglasmolina-You know, that's a good posibilty actually. I will incorporate some DB work in there after I pick up some olympic DB handles.

http://www.gifs.cc/red1ac.gifvolcamp-It is perspective. I'm over 300lbs, and not being able to bench more than what I can bothers me. From what I understand though, most people struggle with benching their body weight or greater, so maybe I'm not too bad.

http://www.gifs.cc/red1ac.gifKenn-I think you may be right. I have never done that type of lifting before, I'm going to do some studying on it...I'll keep ya posted.

http://www.gifs.cc/red1ac.gifbruteman-lol. Go get that other 1 cent back! :p Thanks for the advice, I'm gonna do some reading up on powerlifting, etc and decide what's next for me.

http://www.gifs.cc/red1ac.gifAnthony-I'll look into those as well. Although it's not a huge issue as I don't lift in a public gym.

http://www.gifs.cc/red1ac.gifTank-I do not use a PL style bench form. I'll check out westide.....and the 365 would have been something, if I hit it....

JustinF
05-30-2004, 07:00 AM
Well, thank you all for the replies. I appreciate it.

I haven't lifted yet this weekend, but I will be doing back and tr's after I mow the yard at my mom's house. See if I can get burned again! :p

Went out to dinner with Heather and my dad Friday night, it was a good time. I had sushi and a japanese grill dinner. It was good. Things are better between him and I, so I'm happy. He gave me a hug while saying goodbye and said "Jesus, you're like a freaking house on legs!" :clap:

My mother in law also commented yesterday on how much bigger I have gotten. w00t!! That's three people in a week!

Anyways, I'll catch up with y'alls journals in a bit.

briancurran01
05-30-2004, 09:10 AM
yo justin.

Thats cool about the comments about you getting bigger.

Beast
05-30-2004, 11:26 AM
Went out to dinner with Heather and my dad Friday night, it was a good time. I had sushi and a japanese grill dinner. It was good. Things are better between him and I, so I'm happy. He gave me a hug while saying goodbye and said "Jesus, you're like a freaking house on legs!" :clap:

My mother in law also commented yesterday on how much bigger I have gotten. w00t!! That's three people in a week!

Isn't that one of the greatest feelings in the world? :D Makes all of that time spent in the gym and kitchen worth it.
I am glad things are better with your dad.

Focused70
05-30-2004, 11:41 AM
:thumbup:

StashDoritos

Dedicated
05-30-2004, 11:46 PM
mmm sushi:)

Coke
05-31-2004, 05:42 AM
...great news about you and Pops! - happy to see you on the rise again and getting the compliments.

ElPietro
05-31-2004, 11:27 AM
http://www.gifs.cc/red1ac.gifPete- I am cutting. :p It's become more of a bulcut, but I'll take it. The serious cut will come after my cycle.

Going to the darkside? Man, I'm gonna be the only one left without pin pricks in his arse if things keep going like this. :p

Congrats on the family bonding, and the comments. I get them a lot too and makes me feel pretty good. And I'm still fat!

mixta
06-01-2004, 05:25 AM
Good work Justin with the compliments! :)

iLUDEd
06-01-2004, 01:45 PM
complements are kick-ass, i love it when you see somebody you havnt seen for a while, and they trip out over how much better you look, its added reassurance that all your hard work has paid off!

ectx
06-01-2004, 02:19 PM
Sushi kicks ass...so does getting complements and having others notice your hard work. Congrats, joto!

Tank23
06-02-2004, 05:42 AM
Dude!!! 3 complements in a week is awesome!! Great work Justino!

Teufelhund
06-02-2004, 08:41 AM
Dude!!! 3 complements in a week is awesome!! Great work Justino!
Pfft. Thats nothing. Just yesterday I had 3 people ask "Are you still working out?" and a fourth say "you're getting fat". Thank god I'm a reasonable man, or you would have been reading about their scattered remains in this morning's paper! :D

Seriously though: you are crazy strong man. Any one of us would kill to be able to whine about not hitting 365. You are not weak. You may be frustrated, but you are not weak.

oops. did I just say whine? :p

Focused70
06-02-2004, 08:53 AM
You forgot to offer him some cheese. :)

Stash

Relentless
06-02-2004, 09:24 AM
http://www.gifs.cc/red1ac.gifvolcamp-It is perspective. I'm over 300lbs, and not being able to bench more than what I can bothers me. From what I understand though, most people struggle with benching their body weight or greater, so maybe I'm not too bad.


Benching more than you weigh is impressive, regardless of one's weight. Given that so much of your lanky, vertically stretched ass is in legs/torso, and that your long-ass arms put you at a mechanical disadvantage, I think you're doing damned well.

But I'll tell you what I tell everyone else I hear bitching about their bench.

Get a PL coach. Train with him a few sessions. Your bench will improve.

GRIFF
06-03-2004, 06:48 AM
Nice workout bro, your arms are amazing, damn. Dont worry about the bench, 365 will be there soon enough.

cphafner
06-03-2004, 09:39 AM
congrats on the compliment. I work at a japanese steakhouse, so I eat that grub all the time. It's not the most healthy food for you, but it tastes good.

JustinF
06-03-2004, 05:25 PM
http://www.gifs.cc/red1ac.gifbrian-Thanks man.

http://www.gifs.cc/red1ac.gifBeast-Thanks. It definately makes all the time busting my ass well worth it.

http://www.gifs.cc/red1ac.gifsoba-:thumbup:

http://www.gifs.cc/red1ac.gifdedicated-w3rd

http://www.gifs.cc/red1ac.gifCoCoa-Thanks bro, I appreciate it.

http://www.gifs.cc/red1ac.gifPete-haha. No pin pricks yet, just the grey side right now, not full fledged darkness. ;)

http://www.gifs.cc/red1ac.gifmixta-Thank ya, sir!

http://www.gifs.cc/red1ac.gifLUDE-exactamondo, my friend!

http://www.gifs.cc/red1ac.gifecjoto-gracias, joto!!

http://www.gifs.cc/red1ac.gifTank-Thanks homie!

http://www.gifs.cc/red1ac.gifT-hound-Thanks for the comments. yeah, you did say whine, cuz that's exactly what I was doing, it's done now, and I'll hit it next time!!

http://www.gifs.cc/red1ac.gifsoba-As long as it's the FF kind, I'll take it! :)

http://www.gifs.cc/red1ac.gifCallahan-Thanks for the kind words. I used that excuse (of my long arms) as an excuse for long enough. It doesn't make sense that excuse anyways, cuz my preacher would suck as well, having a longer ways to move the weight. (I know, 2 different muscles) Anyways, I may just take that idea!

http://www.gifs.cc/red1ac.gifGRIFF-Thanks man, I appreciate the support.

http://www.gifs.cc/red1ac.gifcphafner-You're right, it is SO good. If I worked at one, I'd be 400lbs!!

JustinF
06-03-2004, 05:27 PM
Wewll, I have been CRAZY busy this week, no time to post at all. Sorry for neglecting y'alls journals. Looks like I'll have some time at work tomorrow morning so I'll catch up with them.

I will be starting a carb cycling diet on Monday. I am also working out a new split, not PL style yet, until the cut is over, but I do need a change none-the-less. I'll post that when I get it finalized. Catch up with y'all tomorrow!
p34c3!

Frozenmoses
06-03-2004, 07:56 PM
So you gearing more towards strength after you cut, Justin? Any particular reason?

Dedicated
06-03-2004, 11:55 PM
I can relate to being busy, I just got a chance to chill and do some reading myself.

That's cool you are gonna start a new routine, I find it is always fun to start a new routine, especially if you have been doing your previous one for a while.

Carb cycling huh? That is rough, I couldn't do it, I need my carbs lol, I can barely keep my cals down heh. I did low carb once and god it was really difficult, I craved milk, badly lol.

Bruteman
06-06-2004, 02:41 AM
Wewll, I have been CRAZY busy this week, no time to post at all.
That's no excuse d@mnit! It just ain't right logging on in the morning and not seeing your name all over the board!

lol, it's cool dude. I hope it calms down at work for ya'. I hAet to see anyone have to actually work for their money :p .

JustinF
06-07-2004, 03:54 AM
http://www.gifs.cc/red1ac.gifFroMo-Cuz I'm sick of being weak? lol Nah, I just never trained specifically for strength before, I think It'll be a nice change to give it a go, providing my joint cooperate.

http://www.gifs.cc/red1ac.gifdedicated-Yeah, looks like things aren't going to be slowing down anytime soon either, but I'll try to get on here and post as much as possible.

http://www.gifs.cc/red1ac.gifb-man-You ain't lying! Working for money - teh bleh! ;) Thanks for the support.

JustinF
06-07-2004, 03:55 AM
Well today is the first day of my carb cycling program. I think it'll do me good. I am also switching to a 3 day split, as opposed to four. I will be able to do a bit more cardio this way. I think basically I'm just going to be combining my leg and shoulder day. I'll update more in a bit.

chops
06-07-2004, 05:46 AM
i see that someone has been a very busy bee this morning. nice to see things back to normal!

Anthony
06-07-2004, 10:47 AM
Lots of posts ... not so many workouts ... :D And what's with this cutting business??? Summer is half over, might as well bulk!

Wikked1
06-07-2004, 11:40 AM
Hey Bro.....shaking things up again huh? Just thought I'd drop in and see what's happening!

JustinF
06-07-2004, 01:39 PM
http://www.gifs.cc/red1ac.gifchops-Yeah, I had a few spare minutes before I had to do real work today. Hopefully I can keep it up! :)

http://www.gifs.cc/red1ac.gifAnthony-lol. I worked out last week, just had no time to post, and I'm too lazy to go back and do it! :p I plan to end my cut in the middle of July...then comes teh bulk!

http://www.gifs.cc/red1ac.gifWikked-Long time to talk bro! How's things going? It's definately time to shake things up a bit!

JustinF
06-07-2004, 01:54 PM
http://www.gifs.cc/red1ac.gifWell, here is my new routine: Feel free to comment if ya have any.

Day1- Chest/Shoulders/Tri's
Chest
Flat Bench- 3 working sets (10/8/6)
Incline Bench- 3 working sets (10/8/6)
Flat DB Flyes- 1 set (12)
Incline DB Flyes- 1 set (12)
Shoulders
Military Press- 3 working sets (10/8/6)
Lateral Raises- 3 working sets (10/8/6)
Rear Delt Raises- 3 working sets (10/8/6)
Tri's
Dips- 3 working sets (10/8/6)
Pressdowns/Skulls- 3 working sets (10/8/6)

Day2- Cardio/Abs
30 minutes bike/walk (70% MHR)
Lying Leg Raises- work to 50, hold for 30 seconds at the end
Crunches- work to 50
Twisting Crunches- work to 50
Crunches- work to 50

Day3- Legs
Squats- 3 working sets (10/8/6)
Leg Extensions- 3 working sets (10/8/6)
Leg Curls- 3 working sets (10/8/6)
SLDL- 3 working sets (10/8/6)
Calf Raises- 3 working sets (10/8/6)

Day4- Cardio/Abs
30 minutes bike/walk (70% MHR)
Lying Leg Raises- work to 50, hold for 30 seconds at the end
Crunches- work to 50
Twisting Crunches- work to 50
Crunches- work to 50

Day5- Back/Bi's/Forearms
Back
Deadlift- 3 working sets (10/8/6)
DB/BB BO Rows- 3 working sets (10/8/6)
Lat Pulldowns/Chinups- 3 working sets (10/8/6)
Bi's
Preacher Curls- 3 working sets (10/8/6)
Hammer/Concentration Curls- 3 working sets (10/8/6)
Forearms
BB Wrist Curls- 3 working sets (10/8/6)
Reverse BB Wrist Curls- 3 working sets (10/8/6)

Day6,7- Rest or light cardio



My basic thoughts are just to mix stuff up. I have been training heavy, in the lower rep range (4-8) for as long as I can remember. I think if I run this strictly for ~8 weeks, I will be in good shape to go into a slow, controlled bulk. I figure this will help in the recovery of my joints, as well as my CNS. Any thoughts/critiques y'all may have would be great. I'll be doing my first session at 6:30 tonight! :)

Relentless
06-07-2004, 02:00 PM
I would go with Leg Press instead of Leg Extensions (if you can), and maybe throw in some lunges and SLDLs on leg day... you have a lot of volume elsewhere as well, an awful lot of volume

I also think you'll get crap triceps workouts doing them after chest AND shoulders

JustinF
06-07-2004, 02:08 PM
I would go with Leg Press instead of Leg Extensions (if you can), and maybe throw in some lunges and SLDLs on leg day... you have a lot of volume elsewhere as well, an awful lot of volume

I also think you'll get crap triceps workouts doing them after chest AND shoulders
The leg press is out unfortunately, as I do not have a leg press machine, and I work out at home. I do like the idea of SLDL, I will add those in there...The problem with the lunges comes with my knee. I feel if I go down as low as I need to on lunges, I'll have similar problems as the squats (with the knee going beyong 90 degrees)

I agree that the tri's will be thoroughly fried, but out of those three bodyparts, the tri's need the least amount of work. Thanks for the comments bro!!

cphafner
06-07-2004, 02:14 PM
workout looks nice. Good luck with the carb cycle.

Chubrock
06-07-2004, 02:51 PM
Sup JustinF. few suggestions even though I don't know all that much. I noticed you put twisting crunches in for your ab workout. I recommend doing a walking lunge with a twist. I know you said you are worried about your knees, but with light weight I would suspect you shouldn't have this problem. I've found that doing the lunge with a twist seems to really work my abs out, it seems to work all the little muscle along my sides too. Also one thing you might could add, just to do something different, would be to do weight wall sits. I find I get a really intense burn in my quads, when I do these in minute sections. Just something to suggest that's a little different from everybody else.

briancurran01
06-07-2004, 05:16 PM
good luck on the new split and carb cycle justin

WillKuenzel
06-07-2004, 05:30 PM
I might move the rear delt flyes to back day. That might help to even out the workload a bit so that your push day isn't completely overloaded.

I'd also recommend moving the SLDL's to after squats. You should try to do the more compound movements before isolation exercises unless you plan on going much lighter. You're form will falter before you'll get really any good work out of it. My 2Ę anyway.

Good luck!

JustinF
06-07-2004, 07:12 PM
http://www.gifs.cc/red1ac.gifcphafner-Thanks bro.

http://www.gifs.cc/red1ac.gifchubrock-Thanks. I'll take those into consideration.

http://www.gifs.cc/red1ac.gifbrian-Thanks.

http://www.gifs.cc/red1ac.gifhomie-Thanks for the suggestions and comments. I will definately put the SLDL after squats, as for the rest, see my next post, I already decided to change it! :p




http://www.gifs.cc/red1ac.gifI already decided to change the split. It was just too much at once. I will be doing the same excercises, same rep scheme, just different days:
Day1- Chest and Bi's
Day2- Cardio and Abs
Day3- Legs and Shoulders
Day4- Cardio and Abs
Day5- Back and Tri's
Day 6,7- Rest or light cardio

During today's session, my shoulders were shot after the incline presses, and my tri's were fried, as Cal suggested, by the time I did dips. I think the split I just outlined will work much better for me, again, I will still be doing the new rep ranges.

JustinF
06-07-2004, 07:24 PM
6/07/04-Chest, Shoulders, Tri's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x225, 10x265, 8x275, 6x295

http://www.gifs.cc/red1ac.gifIncline Bench 10x245, 6x245, 6x245

http://www.gifs.cc/red1ac.gifDB Flyes Incline12x35's, flat 12x45's

http://www.gifs.cc/red1ac.gifMilitary Press 10x135, 8x155, 6x145

http://www.gifs.cc/red1ac.gifDips BWx10, +45x8, +45x5

http://www.gifs.cc/red1ac.gifSkulls 10x115, 8x135, 6x145













Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 2 serving rolled oats, 1 can tuna, 1 apple, 50mg ephedrine hcl, 4 cups coffee, multi-vite, 4 FOCís, 800 mg green tea extract, 15mg M1T

http://www.gifs.cc/red1ac.gifMeal 2: 1 medium chicken breast, 1 cup ww pasta, .5 cup tomato sauce, 4 FOC's, 800mg green tea extract

http://www.gifs.cc/red1ac.gifMeal 3: 1.5 cups salad greens, 6oz turkey breast 50mg ephedrine hcl/200mg caffeine, 800mg green tea extract, 15mg M1T, 1500mg sesathin

http://www.gifs.cc/red1ac.gifMeal 4: 2 cans tuna, 1 can spinach

http://www.gifs.cc/red1ac.gifMeal 5: 6 scoops whey

http://www.gifs.cc/red1ac.gifMeal 6: 3 cups salad greens, 1.5 large chicken breasts, .25 cup cottage cheese



Calories Eaten Today
source grams cals %total
Total: 2721
Fat: 50 446 17%
Sat: 13 120 5%
Poly: 11 103 4%
Mono: 12 104 4%
Carbs: 142 451 18%
Fiber: 29 0 0%
Protein: 418 1673 65%






http://www.gifs.cc/red1ac.gifWater: approx 2 gallons



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4.5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDecided to change the split, this won't work for me, see comments in previous post. Not a bad day overall, I'll catch up with y'alls journals in the AM!!

Focused70
06-07-2004, 07:58 PM
Nice session anyway, Dr. J.

Stash

JustinF
06-08-2004, 06:40 AM
Thanks Soba. I have mucho DOMS today!

Anthony
06-08-2004, 06:47 AM
Nice benching! Does anyone give you grief about your military press?

JustinF
06-08-2004, 06:50 AM
Nice benching! Does anyone give you grief about your military press?
Thanks bro. What do you mean does anyone give me grief about it? How so?

Coke
06-08-2004, 07:16 AM
I must say that I like the change and the way you are splitting things up, makes me want to give this a try.

ElPietro
06-08-2004, 07:16 AM
How can you bitch about your bench. That's huge!

Especially for a lanky, string-bean joto such as yourself.

Anthony
06-08-2004, 07:28 AM
Well, lately my military has been around 135x6 and a few people have mentioned it seems low compared to my other pressing movements. Your bench is much better than mine, but your military isn't a whole lot higher ... unless you aren't pushing yourself hard on them. I was just curious, not trying to disrespect your lift. :D

JustinF
06-08-2004, 07:37 AM
http://www.gifs.cc/red1ac.gifCoCoa-Go for it bro!

http://www.gifs.cc/red1ac.gifPete- Thanks, I think. :p

http://www.gifs.cc/red1ac.gifAnthony- No worries bro. To be honest, I didn't push myself at all on these. My shoulders were already tired from the incline bench. It was my first day on the new split, and I don't like it at all. As you saw, I am changing to a different split already. This was my last Military Press before last nights:

http://www.gifs.cc/red1ac.gifMilitary Press 10x135, 2x225 :mad:, 8x185, 5x205, 16x135

Tank23
06-08-2004, 07:46 AM
Yo dude! Nice display of strength there on bench as always!

Good luck with the new split.

DoUgL@S
06-08-2004, 10:33 AM
:spam:

Beast
06-08-2004, 04:58 PM
w00t! I wish I had your benching strength! Keep up the hard work.

mixta
06-09-2004, 01:43 AM
Great session. Nice benching there too. Good luck with the new split!

Anthony
06-09-2004, 06:20 AM
Ahhh, all makes sense now. So what the hell is wrong with my military press??? Maybe I should see if uprights help, but I don't really have time to fit them in. Bah, I'll just keep plugging away.

cphafner
06-09-2004, 06:50 AM
Great chest workout!

JustinF
06-09-2004, 08:08 AM
http://www.gifs.cc/red1ac.gifTank-Thanks bro!

http://www.gifs.cc/red1ac.gifdmolina-:spam:

http://www.gifs.cc/red1ac.gifBeast-Thanks man! I appreciate it.

http://www.gifs.cc/red1ac.gifmixta-Thanks. I appreciate the continued support.

http://www.gifs.cc/red1ac.gifAnthony-Have you tried switching to DB's for a bit?

http://www.gifs.cc/red1ac.gifcphafner-Thanks bro.

JustinF
06-09-2004, 08:16 AM
6/08/04-Teh Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifRecumbant Bike 30 minutes hill program
I was sweating like a pig. 90* outside! w00t!











Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 serving rolled oats, 1 scoop Opticen, 4 egg whites, 50mg ephedrine hcl, multi-vite, 4 FOCís, 800 mg GTE, 15mg M1T

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup cottage cheese, 1 serving rolled oats, 1 scoop Opticen, 4 FOC's, 800mg GTE

http://www.gifs.cc/red1ac.gifMeal 3: 2 slices ww bread, 6 oz turkey breast, 1 tbsp lite mayo, 2 scoops whey in water wuth 5g creatine, 800mg GTE, 50mg ephedrine hcl/200mg caffeine, 1500mg sesathin

http://www.gifs.cc/red1ac.gifMeal 4:

http://www.gifs.cc/red1ac.gifMeal 5:

http://www.gifs.cc/red1ac.gifMeal 6: 2 cups stir fried veggies, 10oz lean beef, 1 small fruit and yogurt parfait, 15mg M1T



Calories Eaten Today





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, 32oz Gotorade, ~2 Gallons H20



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.5hrs+ half hour nap







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifAfter the cardio I did some weed whacking, and some planting. :D

That's all. Legs tonight, w00t!!

ericg
06-09-2004, 08:40 AM
The bench looks sweet man. Everything is strong as usual. The weather has finally come around wooohooo!!

Focused70
06-09-2004, 08:43 AM
I hate humid summers.

Happy happy joy joy @ the legz session. :)

Stash

GrumpyTX
06-09-2004, 11:57 AM
I love humidity but I guess that is cause I grew up in Louisiana.


Nice sessions there Justin.

wibble
06-09-2004, 09:41 PM
Damn nice benching there sir! :strong:

GRIFF
06-09-2004, 10:32 PM
Real nice bench session buddy, 295 x 6 is beastly, very nice work there. :thumbup: Hot as balls in NE today huh? it was 93 up here in portland, and damn the humidity was killer, I'm sweatin nuts as I type!

Don Birnam
06-09-2004, 11:36 PM
6/07/04-Chest, Shoulders, Tri's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x225, 10x265, 8x275, 6x295




Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4.5 hours


You, sir, are a dangerous dangerous man ;)

JustinF
06-10-2004, 04:09 AM
http://www.gifs.cc/red1ac.giferic-Thanks bro!!

http://www.gifs.cc/red1ac.gifsoba-I'll take them over the snow any day.

http://www.gifs.cc/red1ac.gifgrumpy-Thanks man!!

http://www.gifs.cc/red1ac.gifwibble-Thanks to you, sir.

http://www.gifs.cc/red1ac.gifGRIFF-No doubt. It was brutal today. I actually turned on my air conditioners at home, but of course this being New England, it's suppose to only be ~70 today. :D

http://www.gifs.cc/red1ac.gifDon Birnam-lol. Thanks bro.....and only when I have to be. ;)

JustinF
06-10-2004, 04:14 AM
6/09/04-Rest Day
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNada I was busy yesterday evening, so I decided to push out leg day until today.











Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 serving rolled oats, 1 scoop Opticen, 4 egg whites, 50mg ephedrine hcl, multi-vite, 4 FOCís, 800 mg GTE, 15mg M1T

http://www.gifs.cc/red1ac.gifMeal 2:

http://www.gifs.cc/red1ac.gifMeal 3: 2 slices ww bread, 6 oz turkey breast, 1 tbsp lite mayo, 1 cup FF cottage cheese, 800mg GTE, 50mg ephedrine hcl/200mg caffeine, 1500mg sesathin

http://www.gifs.cc/red1ac.gifMeal 4:

http://www.gifs.cc/red1ac.gifMeal 5: 2 chicken cob wraps, 1 fruit and yogurt parfait (yes, I am now addicted)(thanks, Heather) :D

http://www.gifs.cc/red1ac.gifMeal 6:



Calories Eaten Today

Way too little





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, 64oz Gotorade, ~1 gallon H20



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4.5 hours+1hr nap







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifWeighing in at 299 now. Haven't taken BF measurments yet, will do Sunday morning.

Anthony
06-10-2004, 05:11 AM
I don't like using db's on shoulder press because it's awkward getting them in place. Last time I used them was right around the time I had a lot of problems with my wrists, so maybe it's just a mental thing ... I press tomorrow and I'm going to bust my ass trying to go above 135. :P

I just noticed you are using sesathin ... what are your thoughts?

JustinF
06-10-2004, 06:26 AM
I don't like using db's on shoulder press because it's awkward getting them in place. Last time I used them was right around the time I had a lot of problems with my wrists, so maybe it's just a mental thing ... I press tomorrow and I'm going to bust my ass trying to go above 135. :P

I just noticed you are using sesathin ... what are your thoughts?

Besides the fact that it tastes like about 10 different kinds of ass......I dunno.

I really ahevn't been using it long enough (or regular enough) to form an opinion one way or another; except that it makes me gag every time I take it. I'll let ya know in a bit though.

Anthony
06-10-2004, 06:30 AM
I read about it on AL and some people noticed a drop in libido, which would be my main concern. I sorta expected it to taste bad, since I can't even stand the taste of flax seed oil. *barf*

JustinF
06-10-2004, 07:40 AM
I have had no problems concerning decreased libido; from the M1T or sesathin. I consider myself lucky! :)

DoUgL@S
06-10-2004, 09:23 AM
]Military Press 10x135, 2x225 :mad:, 8x185, 5x205, 16x135

:strong: STRONG! I can barely do a single of 160 (touching my chest) and 170 at 90 degrees. :( Good work big J.

Chubrock
06-10-2004, 11:39 AM
JustinF man, been awhile since I visited ya journal. Awesome lifts, specially your Military Press. What would your thoughts be on me doing them in the Smith Machine? I know it wouldn't be as good as doing them with a regular barbell, but I'm scared to death I'm gonna send the weight over the rack trying to set it back down. Do you think I could still get some benefits from them if I did them in the SM?

Relentless
06-10-2004, 11:44 AM
Hey, keep progressing your Mil Press and you'll be able to do some bodyweight pressing over your head.

actually that might take a while but if you slotted in some Push presses I betcha you could put up 250+... which is a lot closer to hoisting your own BW over your head

Beast
06-10-2004, 07:02 PM
I have had no problems concerning decreased libido; from the M1T or sesathin. I consider myself lucky! :)
Hehe, no loss in libido is always good. I remember a year ago when I did 1-AD and it really had a negative effect on my libido. :(

iLUDEd
06-10-2004, 08:29 PM
dang, 200+ on military press, nice goin!

Focused70
06-10-2004, 09:10 PM
had a trainer show me mil presses today.

neat exercise. might incorporate those next time.

S.

JustinF
06-11-2004, 03:02 AM
http://www.gifs.cc/red1ac.gifdouglas-Thanks bro. That's some decent weight you push, yourself. Keep in mind, I outweigh ya by a few pounds. ;)

http://www.gifs.cc/red1ac.gifChubrock-As with any exercise where you have the option of free weights vs. machines (including smith), I would recommend using free weights. That said, you can definately benifit from doing military presses in the smith. Before I got my power rack, I used to do exlusively machine exercises for shoulders.

http://www.gifs.cc/red1ac.gifCallahan-My day will come for BW Militaries!! As far as the push press..I'm a little hesitant to do any kind of movements like that at the moment. My friends house it kinda old, and you can feel the floor moving just on stuff like squats and bench press, it creaks A LOT. I'd hate to have 250+ lbs over my head, as well as the force of my own BW moving like that, and end up in his basement cuz the floor collapsed. :)

http://www.gifs.cc/red1ac.gifBeast-That sucks bro. I am actually quite suprised. I had a very healthy libido before, and it seemed to get even better with the m1t. :D

http://www.gifs.cc/red1ac.gifLUDE-Thanks brutha!

http://www.gifs.cc/red1ac.gifSoba-Awesome. They are definately a goos mass builder. Go for it!!

JustinF
06-11-2004, 03:13 AM
6/10/04-Legs and Shoulders
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifSquats 10x135, 5x225, 10x315, 8x335, *slight knee twinge 3x355 *bigger knee twinge

http://www.gifs.cc/red1ac.gifSL Deadlifts 10x135, 10x225, 8x285, 6x315

http://www.gifs.cc/red1ac.gifMilitary Press 10x135, 8x155, 6x165

At this point my knee was throbbing, and I noticed a bit of swelling. I decided to cut the session short and ice the knee. It was my own fault for going too heavy on the squats, and going down too far; both against Dr's orders. My knee has been feeling good as of late, it was a stupid move. It doesn't feel too bad this morning, a little achy, but there is no apparent swelling. I will not do deadlifts tonight with the rest of my back and bi session.













Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 serving rolled oats, 1 scoop Opticen, 4 egg whites, 50mg ephedrine hcl, multi-vite, 4 FOCís, 800 mg GTE, 15mg M1T

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup cottage cheese, 1 serving rolled oats, 1 scoop Opticen, 4 FOC's, 800mg GTE

http://www.gifs.cc/red1ac.gifMeal 3: 2 slices ww bread, 1 can tuna, 1 tbsp lite mayo, 800mg GTE, 50mg ephedrine hcl/200mg caffeine, 1500mg sesathin

http://www.gifs.cc/red1ac.gifMeal 4: skipped PWO shake

http://www.gifs.cc/red1ac.gifMeal 5: 1 cup kimchee

http://www.gifs.cc/red1ac.gifMeal 6: 1 turkey tip ceasar salad, 15mg M1T









Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1 gallon H20









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5 hours






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeh. Hope tonights session goes better. Gonna be a busy day today, I'll catch up in your jpurnals probably Saturday morning. :)

Anthony
06-11-2004, 04:07 AM
Damn, that sucks about the knee!! Injured and still pushing some decent weight around. :(

Coke
06-11-2004, 05:25 AM
...this just shows how hardcore you are - ;) - Great effort in spite of the problem bro.

cphafner
06-11-2004, 06:51 AM
Sorry to hear about your knee, hope it feels better.

JustinF
06-11-2004, 09:44 AM
http://www.gifs.cc/red1ac.gifAnthony-Yeah, I'm contemplating laying off of leg sessions in general for a while.... I dunno.

http://www.gifs.cc/red1ac.gifCocoa-Thanks for the continued support bro.

http://www.gifs.cc/red1ac.gifcphafner-No worries bro, I stopped before I really hurt it. It's just a bit sore, nothing major.

Focused70
06-11-2004, 10:19 AM
:(

Least you didn't injure your knee joint like my roommate did on a skiing accident in Europe two years ago. Made my heel look like a walk in the park. Be well, J.

Stash

EdgarMex
06-11-2004, 12:56 PM
Sorry to hear the knee is giving you trouble again. It's probably a good idea to skip legs for a while to give it time to heal.

GrumpyTX
06-11-2004, 01:22 PM
Hope your knee gets better. Very impressed by the weights lifted.

Alke
06-11-2004, 07:20 PM
impressive squats bro, but damn dont be getting hurt!

is squats the only thing that bothers it? maybe you could (I haet to say it) do something else?

mixta
06-12-2004, 12:51 AM
Good squatting there Justin,I had a knee twinge too last week. It is a bad feeling but I hope it gets better for you :)

wibble
06-13-2004, 06:04 PM
Damn, nice session Justin, thats some serious squatting. I hope the knee gets better quickly. :)

Budiak
06-14-2004, 12:30 AM
You ate a cup of kimchee? I don't know what to say.


Ew?

JustinF
06-14-2004, 05:08 AM
http://www.gifs.cc/red1ac.gifsoba-Thanks for the well wishes, I appreciate it.

http://www.gifs.cc/red1ac.gifEdgar-Thanks bro, and I think I'm going to.

http://www.gifs.cc/red1ac.gifGrumpy-Thanks man!!

http://www.gifs.cc/red1ac.gifMoose-It's actually pretty much every leg exercise, even non weight bearing exercises. (bicycle, etc) I think I'm gonna lay off of the leg sessions for a bit and see what happens.

http://www.gifs.cc/red1ac.gifmixta-Thanks bro.

http://www.gifs.cc/red1ac.gifwibble-Thank you. It's a chronic injury, so a sppedy recovery won't be happening. :(

http://www.gifs.cc/red1ac.gifBudiak-Why would you say that? Kimchee rocks!! I love that stuff. My ass, on the other hand, doesn't. :p

twcolabear
06-14-2004, 08:58 AM
did you eat that kim chi by itself? no rice, nothing? wow i feel sorry for your ass :)

chops
06-14-2004, 09:03 AM
mmm kim chee :drool: my fav is kimchee radish heads

JustinF
06-14-2004, 08:09 PM
http://www.gifs.cc/red1ac.gifcolabear-Yup, all by itself. LMAO!! I feel sorry for my ass too!

http://www.gifs.cc/red1ac.gifchops-w0rd. I like em all!!

wibble
06-14-2004, 08:12 PM
:(

Ask them if they can like make you into the bionic man.

JustinF
06-14-2004, 08:17 PM
6/14/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x225, 10x275, 8x285, 6x305

http://www.gifs.cc/red1ac.gifIncline Bench 10x225, 8x245, 4x265

http://www.gifs.cc/red1ac.gifDB Flyes Incline15x45's Flat 15x60's

http://www.gifs.cc/red1ac.gifPreacher Curls 10x115, 8x165, 8x165

http://www.gifs.cc/red1ac.gifHammer Curls 10x60's, 10x60's

http://www.gifs.cc/red1ac.gifDB Concentration Curls (Preacher Bench) 10x45's, 8x60's













Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 serving rolled oats, 1 scoop Opticen, 4 egg whites

http://www.gifs.cc/red1ac.gifMeal 2:

http://www.gifs.cc/red1ac.gifMeal 3: 1 cup eggplant parmesean

http://www.gifs.cc/red1ac.gifMeal 4: 1 can spinach, 6oz turkey breast

http://www.gifs.cc/red1ac.gifMeal 5: 4 scoops whey

http://www.gifs.cc/red1ac.gifMeal 6: 1 large turkey sub on wheat, extra turkey, 1 fruit and yogurt parfait



Calories Eaten Today





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, 32oz Gotorade, ~4 liters H20



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif3.5 hours+1hr nap (Blame the Lakers :p)







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifTired. Catch up with your journals in the AM.

wibble
06-14-2004, 08:20 PM
Kick @ss benching there man! You is teh :strong:

rookiebldr
06-14-2004, 09:27 PM
:spam: Just because. ;)

mixta
06-15-2004, 01:51 AM
Nice Benching and Curling there Justin, some good strength happening here!

Coke
06-15-2004, 05:24 AM
...Solid effort man, I love it!

Anthony
06-15-2004, 05:27 AM
Awesome bench skinny! :D

Focused70
06-15-2004, 09:25 AM
JustinF is all that.....uh huh.

:D

Stash

GrumpyTX
06-15-2004, 09:27 AM
LoL at Anthony and Soba's responses.

Nice lifting man. Some nice weight your moving around.

DoUgL@S
06-15-2004, 09:58 AM
Nice work. It must be the spinach.

pruneman
06-15-2004, 11:33 AM
I agree it is definately the spinach

Frozenmoses
06-15-2004, 03:04 PM
d00d, your upper body strength is just sick. have some h@3t!!

cphafner
06-16-2004, 11:29 AM
6/14/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x225, 10x275, 8x285, 6x305



:omg:

JustinF
06-17-2004, 06:47 AM
http://www.gifs.cc/red1ac.gifwibs-Thanks bro, I appreciate it.

http://www.gifs.cc/red1ac.gifRook- Thanks, just because. :)

http://www.gifs.cc/red1ac.gifmixta-Thanks mang!!

http://www.gifs.cc/red1ac.gifCocoa-Glad you approve! ;)

http://www.gifs.cc/red1ac.gifAnthony-lol, I wish I was skinny! But thanks! ;)

http://www.gifs.cc/red1ac.gifsoba-And a bag of chips.....with teh dip! :D

http://www.gifs.cc/red1ac.gifGrumpy-Thanks man, I appreciate the support.

http://www.gifs.cc/red1ac.gifdouglass- It worked for Popeye!! *squeezes spinach can open and devours*

http://www.gifs.cc/red1ac.gifpruneman-w0rd!!

http://www.gifs.cc/red1ac.gifFromo-Thanks for teh haet! :)

http://www.gifs.cc/red1ac.gifcphafner- ;)

JustinF
06-17-2004, 06:51 AM
http://www.gifs.cc/red1ac.gifBeen pretty busy. I did cardio and Tuesday, and yesterday I took an off day. I was completely beat for some reason, I slept for ~3 hours when I got home. I will be doing shoulders and abs tonight, and Back and Tri's on Friday. I will not be doing legs at all for a couple weeks. Diet has been good. I decided to drop all supplements for a bit with exception of Sesathin, EC, and Green Tea. No more m1t until I am ready for my bulk. I have heard that some people had good results cutting while on it, but I have been steady at 310 for a while now. Time to seriously cut. My BF did go down, but not as much as I would have liked, I did also get a bit stronger...so I'm pretty happy with it. I experienced NO sides, so I am contemplating not using the 6OXO, and saving it for the bulk.....

ElPietro
06-17-2004, 06:52 AM
Here is some cutting :spam: for you.

Anthony
06-17-2004, 10:21 AM
Any updates on the sesathin?

DoUgL@S
06-17-2004, 10:40 AM
http://www.gifs.cc/red1ac.gifdouglass- It worked for Popeye!! *squeezes spinach can open and devours*

dood, its only one "s." are u trying to tell me something? :eek: J/K hehe.

Wikked1
06-21-2004, 01:02 PM
:spam: cutting again?
I think you made the right choice as far as the M1T goes....better for bulking!
Good luck on this cut!

Jasonl
06-21-2004, 02:03 PM
If you want a Ph for cutting, 1,4 andro seems to be a good choice. 310lbs though :bow:

GRIFF
06-21-2004, 04:40 PM
Bench is lookin awesome my man. Werent you complainin about it not too long ago???? 305 x 6? HURT ME! nice work bro.

JustinF
06-22-2004, 04:39 AM
http://www.gifs.cc/red1ac.gifPete-Thanks bro! ;)

http://www.gifs.cc/red1ac.gifAnthony-Nope. Sorry. I haven't been taking it like I should, mainly b/c the taste. Now that I'm done with the M1T and seriously cutting, I will put up with the taste. I'll update after 2 weeks and let ya know!

http://www.gifs.cc/red1ac.gifdouglas-haha, my bad bro. No hidden meaning, just a typo. ;)

http://www.gifs.cc/red1ac.gifWikked-Thanks bro....and I appreciate the bump. Thatnks for not letting me sink into the abyss!

http://www.gifs.cc/red1ac.gifJasonl-Thanks for the suggestion. But I'm gonna go 'au natural' on this cut. I'm doing a 'cleansing' of sorts at the moment.

http://www.gifs.cc/red1ac.gifGRIFF-Thanks bro, I appreciate the support. Yeah, I was bitching about my bench, when I missed the attempt at 365. I was just angry....I'm all better now. :)

JustinF
06-22-2004, 04:42 AM
http://www.gifs.cc/red1ac.gif Thanks for not letting this slip too far fellas!

Weekend was great...awesome weather, lots of quality time spent with wifey. We took yesterday off of work, as neither of us could get Wednesday off (our 4 year wedding anniversary). We just spent the day together at the beach and stuff...it was nice. We don't get a whole lot of time together. I used sunscreen this time, so don't worry 'bout that. :p

I'll get tonights session posted asap, I know I've been slack with that lately, but I have been doing them at least. I've also been slack in y'alls journals...I'll catch up later today!

Beast
06-22-2004, 04:24 PM
Wowza, nice benching!

Congrats on the anniversary. :)

JustinF
06-22-2004, 04:31 PM
6/22/04-Shoulders and Abs
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifOH DB Press 10x60ís, 10x65ís, 8x75ís, 6x85ís

http://www.gifs.cc/red1ac.gifShrugs 10x135, 10x365, 8x385, 6x405

http://www.gifs.cc/red1ac.gifLateral Raises 10x25ís, 8x35ís, 6x35ís

http://www.gifs.cc/red1ac.gifRear Delt Raises 10x25ís, 8x35ís, 6x45ís

http://www.gifs.cc/red1ac.gifWeighted Crunches +35x15, +35x15, +45x10

http://www.gifs.cc/red1ac.gifDB Side Bends 15x60ís, 8x100ís, 8x100ís




Diet & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 cup FF cottage cheese, 1 banana, 1 can tuna, 4 FOCís, 50 mg ephedrine hcl, 800mg GTE 6gF/49gC/71gP

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup FF cottage cheese, 1 serving oats, 3 scoops Opticen, 4 FOCís, 800mg GTE 9gF/65gC/83gP

http://www.gifs.cc/red1ac.gifMeal 3: 2 cups salad greens, 3 tbsp Italian dressing, 7oz turkey breast, 1 banana, 800mg GTE, 50mg ephedrine hcl/200mg caffeine, 1500mg Sesathin 29gF/46gC/63gP

http://www.gifs.cc/red1ac.gifMeal 4: Pre/during workout- 32oz Gatorade 56gC Post workout- 2 scoops Nitrean, 5g Creatine 2gF/4gC/48gP

http://www.gifs.cc/red1ac.gifMeal 5: 10oz swordfish, 1 can mixed veggies 24gF/14gC/71gP





Calories Eaten Today
source grams cals %total
Total: 2877
Fat: 70 626 22%
Sat: 12 111 4%
Poly: 24 217 8%
Mono: 20 176 6%
Carbs: 235 858 30%
Fiber: 20 0 0%
Protein: 334 1336 47%





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons water, 2 cups Crystal Light, 32oz Gatorade


My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifIím tired. Iíll be getting to bed early.

Mind over matter is a funny thing. Previously, as you may have read, Sesathin made me litteraly gag, and almost vomitÖevery time I tasted it. Today I told myself it wasnít so bad, and it went down smooth. Granted, it still tastes like ass, but it went down easy. :p

Thatís all for today, Iíll catch up with yíall in the AM.

p34c3!

JustinF
06-22-2004, 04:32 PM
Wowza, nice benching!

Congrats on the anniversary. :)

Thanks bro. I appreciate it! :)

pruneman
06-22-2004, 05:47 PM
grats on the anniversary big guy

Focused70
06-22-2004, 11:57 PM
:eek: on teh shrugs.

Wowza effort, J.

Lime green gatorade, eh?

Stash

mixta
06-23-2004, 12:36 AM
Nice shoulder and abs workout Justin, Good work with the shrugs!

DoUgL@S
06-23-2004, 12:49 AM
Happy anniversary. It's nice you guys had a chance to have a day to yourselves together even though its not the actual date the sentiment is the same.

Coke
06-23-2004, 07:07 AM
Tell Heather hello and "Happy Anniversary" to you both! - Nice and complete shoulder session Big bro.

cphafner
06-23-2004, 07:39 AM
Congrats on the anniversary! Nice work in the gym too!

ElPietro
06-23-2004, 08:41 AM
Congrats to you and Mrs. F on the anniversary!

wibble
06-23-2004, 10:26 AM
Nice workout Justin, and congrats on the anniversary. Hope you guys enjoyed it. :)

GrumpyTX
06-23-2004, 11:23 AM
Congrats on the anniversary. Nice lifts.

Coming up on my 9 year.

Anthony
06-23-2004, 06:11 PM
Whoo! Happy Anniversary!!

mixta
06-24-2004, 06:55 AM
Happy Anniversary Justin! :)

Wikked1
06-24-2004, 08:16 AM
Yo man....a belated Happy Anniversary to you and the Mrs. :Thumbup:

JustinF
06-24-2004, 08:38 AM
Thanks for the Anniversary wishes y'all. It was a good one, and I didn't end up working out. I know, I know.... :D

Chest and Curl Jockey day today!! w00t!

Tank23
06-24-2004, 08:50 AM
Happy Aniversary bud :)

JustinF
06-24-2004, 06:31 PM
Happy Aniversary bud :)
Thanks.

JustinF
06-24-2004, 06:34 PM
6/24/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 5x225, 10x275, 8x295, 6.5x305

http://www.gifs.cc/red1ac.gifIncline Bench 10x225, 8x245, 6x265

http://www.gifs.cc/red1ac.gifDB Flyes Incline15x45's Flat 15x60's

http://www.gifs.cc/red1ac.gifPreacher Curls 10x115, 10x165, 8x185

http://www.gifs.cc/red1ac.gifHammer Curls 10x60's, 10x60's

http://www.gifs.cc/red1ac.gifDB Concentration Curls (Preacher Bench) 10x60's, 8x60's













Diet & Supplements




Calories Eaten Today





Beverages
http://www.gifs.cc/rule3.gif




My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.5 hours+1hr nap







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDiet was terrible today..not as in bad stuff, but as in I didn't eat. I felt kind of sick today, and I was busy as hell...so I got 3 meals in, maybe 1500cals. Meh. That sucks.

Anyways, I'm gonna hit the sack early and try to shake this head cold, I'll catch up with your journals in the morning. :)

wibble
06-24-2004, 08:38 PM
Damn those preachers are huge! Awesome workout man! :strong:

Beast
06-24-2004, 09:36 PM
Geez, your incline BBs and preachers are craaaaazy. How the hell can you do that much weight on the preacher bench??

Focused70
06-24-2004, 09:44 PM
Well he is 300 lbs. (or close to it), so a big man has to lift big to become bigger.

Still...um...um....um...

:withstupi heheh

Stash

JustinF
06-25-2004, 04:13 AM
http://www.gifs.cc/red1ac.gifwibble-Thanks bro.

http://www.gifs.cc/red1ac.gifBeast-haha. Thanks bro, and I dunno. I've always had strong arms. I don't know if you saw the pics a while back in my journal..but I'll give ya a link, just so you don't think I'm lying. :p

http://www.gifs.cc/red1ac.gifstash-true dat...and see above comments. ;)

Here are the pictures from before:
pic 1 (http://64.191.89.22/showpost.php?p=622920&postcount=583)

pic2 (http://64.191.89.22/showpost.php?p=622922&postcount=584)

pic3 (http://64.191.89.22/showpost.php?p=622924&postcount=585)

TheGimp
06-25-2004, 04:19 AM
Some pretty awesome lifts there :omg:

Coke
06-25-2004, 05:30 AM
Awesome work big bro - them curls are outrageous!

benny
06-25-2004, 06:42 AM
Happy anniversary. You are a beast. You look like Jason Witten* (http://www.nfl.com/players/playerpage/396134) in those pictures of you curling. Hell, you may even be bigger than him.

*I went to HS with him and he is a beast.

Anthony
06-25-2004, 09:31 AM
Holy preacher curls!! Wow! Not too shabby on the bench, either. ;)

ectx
06-25-2004, 11:31 AM
once again, you have completely substantiated your title as uber curl jockey.
...you do realize that you can curl more than the average joe can bench, lol.

I am in total envy of your curl jockey prowess. I'm still prettier than you though.

cphafner
06-25-2004, 12:48 PM
awesome work on the bench and preachers!

Frozenmoses
06-25-2004, 12:58 PM
h@3t h@3t h@3t.

You're too strong for your own good.

Bruteman
06-26-2004, 12:50 AM
Holy moly! You are truely the curl jocky king! :bow:

Beast
06-27-2004, 05:15 PM
Damn, you really are a curl jockey, haha. Those curls are unbelievable. The most I've seen someone doing was just 2 45s, and here you are doing 4+. :eek:

rookiebldr
06-27-2004, 06:23 PM
God damnit, he's curlling what I've been rowing! And yet, you still befriend the little people. ;)

Nice workouts Justin.

DoUgL@S
06-28-2004, 06:23 PM
h@3t h@3t h@3t.

:withstupi

mixta
06-28-2004, 06:39 PM
Excellent curling and benching Justin :thumbup:

JustinF
06-28-2004, 06:54 PM
http://www.gifs.cc/red1ac.gifTheGimp-Welcome to my journal, and thank you.

http://www.gifs.cc/red1ac.gifCoCoa-As always, your support is appreciated.

http://www.gifs.cc/red1ac.gifbenny-Thanks. According to his stats, I am bigger, unfortunately I'm not in near the shape he is.

http://www.gifs.cc/red1ac.gifAnthony-Thanks bro.

http://www.gifs.cc/red1ac.gifecjoto-Nuh uh!! I'm am teh prettiest!! :D

http://www.gifs.cc/red1ac.gifcphafner-Thanks bro, I appreciate it.

http://www.gifs.cc/red1ac.giffromo-What's with all the hatin in here? ;)

http://www.gifs.cc/red1ac.gifBruteman-w00t! Hence the title!!

http://www.gifs.cc/red1ac.gifBeast-:) Thanks bro. I am teh curl jockey king! *raises trophy* :p

http://www.gifs.cc/red1ac.gifrookie-Thanks bro. I am the friend of everybody, big and small!!

http://www.gifs.cc/red1ac.gifdouglas-:)

http://www.gifs.cc/red1ac.gifwibble-Thanks man! I appreciate the support.

JustinF
06-28-2004, 06:55 PM
6/28/04-Back and Triís
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNeutral Grip Chin Ups BWx3+1F, BW+2.5+2F, BWx2+2F

http://www.gifs.cc/red1ac.gifPulldowns 10x140, 8x160, 6x170

http://www.gifs.cc/red1ac.gifBB Row 10x225, 8x235, 6x235

http://www.gifs.cc/red1ac.gifDB Row 15x100ísx2

http://www.gifs.cc/red1ac.gifDips +35x10, +45x8, +55x6

http://www.gifs.cc/red1ac.gifSkullsSS w/CGBench 10x95, 8x115, 6x125

Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif Bike. 30minutes gradual increasing hill program, 8.7 miles



Daily Food Totals
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 1705
Fat: 47 427 26%
Sat: 14 130 8%
Poly: 9 82 5%
Mono: 17 150 9%
Carbs: 86 285 18%
Fiber: 15 0 0%
Protein: 228 913 56%

My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)

Not good. Missed some meals.


Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons water, 2 cups Crystal Light, 32oz Gatorade









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.75 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMy back is by far my weakest body part. It is also the body part that I least like working. I will be focusing on my back from here on out, lats specifically.

Subpar session tonight, my dumb ass decided to do cardio an hour before weights, that combined with the low calories, I just felt tired and beatÖÖand even the low weights I used felt extremely heavy. I havenít had a back session in so long I canít even remember, so I expected this. As I said, it will be remedied accordingly. I need to bring it up to par with the rest of my lifts.

Iíll catch up with yíalls journals in the AM. Iím going to try to get to bed at 9PM every night, so I get at least 6.5 hours sleep.

benny
06-28-2004, 08:09 PM
how do you like the bb row, i tried them once a long time ago and thought i was going to tear my back up, so i quit. now i do supported tbars.

Coke
06-29-2004, 05:09 AM
...it really ain't no thang mang, just get some more back sessions in - ;)

JustinF
06-29-2004, 05:10 PM
http://www.gifs.cc/red1ac.gifbenny-I like BB Rows. I'll get the weights back up soon enough.

http://www.gifs.cc/red1ac.gifCocoa-No doubt bro. I'm not mad about the session, I was expecting it. As you said, I'll keep at it.

chops
06-29-2004, 05:26 PM
:spam: :)

wibble
06-29-2004, 05:35 PM
Don't worry about it man, with your strength the back sessions will be up to inhuman standards in no time. :)

clvmike19
06-29-2004, 08:51 PM
you row 225! GOT DANG! nice work.......wow.

Jasonl
06-29-2004, 10:04 PM
:eek: Those curls really ARE crazy. As I said earlier in your journal, you look like WWE material now! :thumbup:

JustinF
06-30-2004, 02:49 AM
http://www.gifs.cc/red1ac.gifchops-Thanks for da :spam: Always appreciated.

http://www.gifs.cc/red1ac.gifwibble-Thanks for the support bro!

http://www.gifs.cc/red1ac.gifmike-Yeah, but it's not impressive. A while back I think I was at 275 or something.... Thanks.

http://www.gifs.cc/red1ac.gifJasonl-:) Thanks. Though WWE material is a gross overstatement. Still too fat at the moment. :eek:

JustinF
06-30-2004, 02:53 AM
6/29/04-Off (Rest)
http://www.gifs.cc/rule3.gif




Daily Food Totals
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 1888
Fat: 30 274 15%
Sat: 5 46 3%
Poly: 8 75 4%
Mono: 8 75 4%
Carbs: 148 524 28%
Fiber: 17 0 0%
Protein: 261 1044 57%


My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)

Too low again.


Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons water, 4 cups Crystal Light









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6.5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNothing to report. I took a rest day. I will stick to non weightlifting days for teh cardio from here on out. Shoulders and Abs tonight. I may try some light leg work and see if it bothers my knee.

DOMS is craaaaaaazy in my lats. I musta hit them good! :D

galileo
06-30-2004, 05:45 AM
EAT!! EAAAAAAT!

You didn't hit ****, assface. You didn't eat enough to let them recover! EAAAT!!

pruneman
06-30-2004, 06:12 AM
:hello:

Wikked1
06-30-2004, 07:43 AM
Dude I'm with Gal......that's a big time deficite.....you're going into starvation mode!
Damn man I don't know how you get by like that! How's thing's going bro? Sounds like it might be going well!

Tank23
06-30-2004, 08:21 AM
Yeh mang, what's going on with the calories? You doing UD2 again or something, I don't see any sucky depletion workouts happening :D

Focused70
06-30-2004, 08:33 AM
I'd say. Those rows look killer. :)

Stash

Beast
07-01-2004, 04:50 PM
Still cutting (I hope)?

Coke
07-02-2004, 10:06 AM
What happened to the session??, lol.

Anthony
07-05-2004, 06:11 AM
*watches the tumble weed roll by*

JustinF
07-06-2004, 05:34 PM
http://www.gifs.cc/red1ac.gifXian-Yes, you are correct. Situation rectified. Thanks for the help.

http://www.gifs.cc/red1ac.gifp-man-:hello: 'sup?

http://www.gifs.cc/red1ac.gifwikked-:nod: It's better now. Aside from me starving myself..everything is great! How about yourself?

http://www.gifs.cc/red1ac.giftank-LOL. No UD2 bro, just me being an ******* and messing up my diet! :p

http://www.gifs.cc/red1ac.gifstash-Thanks much!!

http://www.gifs.cc/red1ac.gifbeast-Yessir!!

http://www.gifs.cc/red1ac.gifCocoa- :angel: Thanks for checking in on me.

http://www.gifs.cc/red1ac.gifAnthony-Thanks for the bump bro.

Had a great weekend. Took Friday off and made it 4 days off. Relaxed, did a little yard work, spent some time with teh familia, couple days poolside...:) No sessions though...:angel:

Back to the daily grind today....

JustinF
07-06-2004, 05:34 PM
7/06/04-Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif'Clean' Cardio'- Barx15, 7x115, 8x115, 6x115, 9x95, 10x95, 8x95

**I took 60-90 seconds between each set**

I just looked at a video of the hang clean....my form needs work. I did not 'explode' off of the floor as I should have. I used more of a 'slow and controlled' form...hence the low weights. I will work on this next session.


What a humbling experience. This really kicked my ass. I love it.
See atachment for description.



Calories Eaten Today
source grams cals %total
Total: 3935
Fat: 151 1356 36%
Sat: 59 530 14%
Poly: 9 84 2%
Mono: 30 273 7%
Carbs: 311 1099 29%
Fiber: 36 0 0%
Protein: 337 1349 35%

My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)

Macro's could be better, but at least I am finally consuming enough calories.


Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons water, 4 cups Crystal Light









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6.5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifCatch up with y'alls journals in the morning. I need to get some shuteye.

pruneman
07-06-2004, 05:41 PM
clean cardio looks intense. Good to see you eatin again :D

Anthony
07-06-2004, 05:42 PM
Article looks interesting ... saved for when I have more time to read. Nice to see those calories at decent levels!! :D

JustinF
07-07-2004, 05:27 AM
http://www.gifs.cc/red1ac.gifp-man-It was pretty instnse actually. I was very winded and POURING sweat. Any my legs hurt today! :p

http://www.gifs.cc/red1ac.gifAnthony-It's about damn time huh? My metabolism was/still is probably at a snails pace.

cphafner
07-07-2004, 07:42 AM
excellent back work. The hang clean is a very humbling exercise.

Coke
07-07-2004, 08:52 AM
You can make good on the challenges bro, nice stuff.

Focused70
07-07-2004, 09:08 AM
Yo, Justin-cito -- maybe in our next life we can switch genes, eh?

You can have my fast metabolism and I can have your 300 lbs. of godly goodness.

heheh

Stash-ito

drew
07-07-2004, 09:28 AM
Whoa, clean cardio? I think I'm going to start cardio again. lol

Shorty
07-07-2004, 03:18 PM
:hello:
OMG this is the most organized journal I've ever seen. :thumbup:
I love your triangle things.

Chubrock
07-07-2004, 03:18 PM
Sounds intense fella. I'll let you handle that for now lol.

JustinF
07-07-2004, 07:05 PM
http://www.gifs.cc/red1ac.gifcphafner- Actually..it is what I'm using as cardio now...and damn does it work! :)

http://www.gifs.cc/red1ac.gifCocoa- Damn right! Challenges are meant to be conquered.

http://www.gifs.cc/red1ac.gifSoba- Hmmmmmm. How 'bout we both get both sets of genes and be 300lb lean monsters!! :evillaugh

http://www.gifs.cc/red1ac.gifdrew- :thumbup:

http://www.gifs.cc/red1ac.gifShorty- I'm glad you approve. ;) Welcome to my journal!

http://www.gifs.cc/red1ac.gifChub- No doubt intense! I love it...and I'll be doing more tommorow. :)

JustinF
07-07-2004, 07:15 PM
7/07/04-Unplanned Rest Day
http://www.gifs.cc/rule3.gif





Daily Consumption
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 3487
Fat: 74 668 20%
Sat: 23 211 6%
Poly: 16 141 4%
Mono: 24 216 6%
Carbs: 305 1113 33%
Fiber: 27 0 0%
Protein: 391 1565 47%

My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)

http://www.gifs.cc/red1ac.gifLow on Calories...but I didn't have a session, so I'm OK with that.


Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons water, 4 cups Crystal Light









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifGot home from work and decided to do a bit of "outside work". So I got out the tiller, dug a garden bed....planted it and mulched. Then I broke out the chainsaw to get rid of a dead tree. By the time I was done in the ~90* heat..I just wanted to shower and relax. So....no session...not a planned off day, but whatever. I'll be doing 'clean cardio' again tomorrow.

As usual...I'll catch up with y'all in the AM...time for some shuteye.

p34c3!

Scott S
07-07-2004, 10:08 PM
Wow...this journal got all fancy.

Beast
07-08-2004, 04:58 PM
Yard work can definitely help with getting lean. It kicks ass.

DoUgL@S
07-08-2004, 05:05 PM
Clean cardio. Here I though that meant you were vacuming and dusting and stuff. J/K ;) Sounds intense. Nice job.

Shorty
07-08-2004, 06:02 PM
Clean cardio. Here I though that meant you were vacuming and dusting and stuff. J/K ;) Sounds intense. Nice job.
If that's what it is, then you're welcome to my house anytime ;) j/k

iLUDEd
07-08-2004, 10:22 PM
clean cardio looks interesting, good luck with it mate

twcolabear
07-09-2004, 12:05 AM
yard work is good for you, I've been working on some stuff around the house too, int he last few days i've been tryign to refinish/restain a table(keep changing my mind on a final color)

benny
07-09-2004, 06:54 AM
clean cardio looks like torture and pain, it has to work.

cphafner
07-09-2004, 07:33 AM
if yard work is cardio, then I was the cardio king as a kid!

dissipate
07-09-2004, 07:53 AM
:spam: :hello:

Tank23
07-10-2004, 03:16 AM
Go sikkk with the clean cardio dude!! Sounds intense!

Focused70
07-10-2004, 04:55 PM
*watches from the peanut gallery*

Nice journal title change, f00!

Stash-ito

mixta
07-10-2004, 11:26 PM
Love the title change Justin! :D

JustinF
07-12-2004, 06:15 AM
http://www.gifs.cc/red1ac.gifScott-Haven't seen you in here for a while. I was bored one day...and this was the result. :D

http://www.gifs.cc/red1ac.gifBeast-No doubt. Did more this weekend.

http://www.gifs.cc/red1ac.gifDouglas-LOL, none of that stuff for me!!

http://www.gifs.cc/red1ac.gifShorty-;) I think I'll have to pass on that one. I hate doing that enough at my own place!!

http://www.gifs.cc/red1ac.gifLUDE-Thanks, bro.

http://www.gifs.cc/red1ac.giftwcolabear-That's fun stuff! I like doing that kinda work too.

http://www.gifs.cc/red1ac.gifbenny-Fo' sho'!! My quads were killing for days!

http://www.gifs.cc/red1ac.gifcphafner-You and me both bro!!

http://www.gifs.cc/red1ac.gifdissapate-:hello: Welcome to my journal.

http://www.gifs.cc/red1ac.gifTank-It is intense, but I love it.

http://www.gifs.cc/red1ac.gifSoba-Thanks for the bump. :)

http://www.gifs.cc/red1ac.gifmixta- I'm glad you approve.

JustinF
07-12-2004, 06:22 AM
http://www.gifs.cc/red1ac.gifHad a good but very busy weekend. I did some more work with the tiller, a TON of GPP. I made probably 25-30 trips with the wheelbarrow full of rocks and dirt...each trip was a good 75-80 yards. I was absolutely pouring sweat. Heather even commented that she has never seen me sweat so much..ever. :)

Sunday I spend the first half of the day ripping down walls and ceilings in my friends house. What a **** job that was. They are plaster walls, and the old spray in insulation is hell. I had on goggles and a dustmask...but I was still miserable. I looked like a coalminer when we were done...I sweat a ton doing that as well. I musta lost like 10 pounds with all the sweating I was doing....which is a good thing.

I am leaving Friday morning for Orlando. I'll be there for a week...so after Thursday I'll be away from the boards until the 26th or so. I know y'all will miss me, but please...try to cope. :p

I promise I'll post a session tonight!! Have a good day y'all. :D

Isaac Wilkins
07-12-2004, 08:45 AM
What's up, f00!

Enjoy Orlando. The clean cardio interests me strangely. ;)

JustinF
07-13-2004, 02:41 AM
http://www.gifs.cc/red1ac.gifIssac- Thanks bro! I will enjoy. I think you'd like the clean cardio!! :)

JustinF
07-13-2004, 02:51 AM
7/13/04- Upper Body
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifIncline DB Bench SS with BB Rows 12x60's/12x155, 12x85's/12x205, 10x85's/10x205

http://www.gifs.cc/red1ac.gif1 arm DB Rows SS with Flat Bench Flyes 12x100's/10x60's, 12x100's/10x60's

http://www.gifs.cc/red1ac.gifMilitary Press SS with Lateral Raises 12x135/10x25's, 12x135/10x25's

http://www.gifs.cc/red1ac.gifDips SS with Lat Pulldowns 12xBW/150x12, +25x12/150x12

http://www.gifs.cc/red1ac.gifLeg Raises SS with Crunches x12/+25x12, x12/+25x12




Daily Consumption
Not great

My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)




Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~.5 gallon water :bang: , 4 cups Crystal Light









Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifAs you can see, I switched things up. I am aiming for more of a fat burning period rather than lifting heavy weights. At this point I am willing to lose a bit of muscle mass to focus on losing the fat.

I monitored my HR.....I averaged around 180BPM immediately following a SS, and it dropped within a minute to around 140 or so. Not sure if that's good/normal or not...but it gives me a gauge. I was drenched. I enjoyed the session, but it sucked at the same time. I got sick to my stomach near the end, but I suspect that was the lack of food throughout the day.

I'll try to hit up your journals this morning if I get time...they are actually making me work this week! The nerve of these people. :p If not, I'll catch your journals when I get home. Have a good one y'all.

TheGimp
07-13-2004, 04:15 AM
Sounds like an intense session. Good work :thumbup:

Anthony
07-13-2004, 05:25 AM
How much rest in between sets and how long did the entire workout take?

Coke
07-13-2004, 05:37 AM
Bro has got intense on this one with the heart racing and all , lol - nice supersets!

Exnor
07-13-2004, 08:02 AM
Nice sessions. As the other say it looks intense. How come you are not getting much sleep lately?

Focused70
07-13-2004, 08:25 AM
:bow::spam:

Stash

chops
07-13-2004, 01:03 PM
what's the "ss"?

cphafner
07-13-2004, 01:14 PM
that looks like an intense session. I could see how that would raise the HR. Nice work.

Alke
07-13-2004, 02:13 PM
SS now? nice work justin, I did those a few months.....they did not seem to work for me as well as other routines. good luck cutting!!!

so after this cut can we see you get into some form of powerlifting/ strength training and bench 595 and then post a video of it?

mixta
07-14-2004, 02:59 AM
Nice upper body workout Justin :thumbup:


what's the "ss"?

Supersets