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dissipate
07-14-2004, 06:30 AM
sweet session justin!!

DoUgL@S
07-14-2004, 11:08 AM
Nice! SSing for cardio. good idea! Cardio es el diablo.

DM

Beast
07-15-2004, 04:12 PM
Are you doing upper body/lower body now?

JustinF
07-15-2004, 04:33 PM
http://www.gifs.cc/red1ac.gifGimpy- Thanks man, it was!

http://www.gifs.cc/red1ac.gifAnthony- There was no rest )obviously) between the SS's. I took a 60-90 second rest between sets. A bit longer between each SS, as I had to set up the next two exercises. I'd say I was done in about 40-45 minutes.

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


http://www.gifs.cc/red1ac.gifExnor- Thanks. That's about my average sleep, 5-6 hours. I guess my body is just used to it. Sometimes I nap in the afternoon for an hour or two, but when I do, I list it.


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


http://www.gifs.cc/red1ac.gifChoppa-style- ss= superset


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


http://www.gifs.cc/red1ac.gifKenn- You got it bro! There will be a serious :evillaugh bulk forthcoming after my cut is finished.


http://www.gifs.cc/red1ac.gifmixta- Thanks, mate! :D


http://www.gifs.cc/red1ac.gifdissiapte- Thanks, I appreciate it!


http://www.gifs.cc/red1ac.gifdouglas- Si, pero es una neccesario evil. (Yes, I know I butchered it :p)


http://www.gifs.cc/red1ac.gifbeast- This is what I'm doing...minus the supplements.
http://challenge.bulknutrition.com/challenge_10.html

JustinF
07-15-2004, 04:37 PM
Well y'all, I got some last minute packing and preparations to do....so I'll see y'all in about a week. Orlando here I come. :D

Heather and I are contemplating joining a gym...we'll still keep all our equipment for when we buy a bigger house. I just think the change of scenery, plus having access to some of the machines will work wonders for me...plus Heather loves stuff like Bodypump and kickboxing types of classes. We will explore that more when we get back from Florida.

Have a great week y'all. Hopefully my journal is not in the abyss when I return. ;)

Xand
07-15-2004, 06:05 PM
Have a good time in FL.

WillKuenzel
07-15-2004, 06:30 PM
FL? Woohoo! Enjoy the sunshine!

rookiebldr
07-15-2004, 07:04 PM
Have a great time in Florida. However, winter seems like a much better time to hit Florida than the height of summer.

Punky
07-15-2004, 07:17 PM
Have funny with Minnie!

dissipate
07-16-2004, 07:44 AM
Have a good break Justin!!

DoUgL@S
07-16-2004, 09:29 AM
Don't forget the SPF 45. I faintly recall a sunburn not too long ago. Have a great time.

DM

Focused70
07-16-2004, 09:42 AM
Have some fun in the sun....and don't forget to awe the bejeezus out of a few tourists too. :D

Stash

iLUDEd
07-16-2004, 11:57 AM
Don't forget the SPF 45. I faintly recall a sunburn not too long ago. Have a great time.

DM

spf goes upto 45 now? never knew

have a fun trip dude!

sh0es
07-16-2004, 12:00 PM
have a good time Justin........dont have too many cheat days :):):):):):):)

ryuage
07-16-2004, 12:17 PM
hope you have a great time, florida has tons to do, it's just real humid :)

mixta
07-16-2004, 08:21 PM
spf goes upto 45 now? never knew

Me either :p

Have fun Justin! :)

TheGimp
07-17-2004, 03:50 AM
It goes up to 60 :p

Hope you have a good time Justin :D

GrumpyTX
07-21-2004, 08:32 AM
Enjoy the vacation.

Workouts look killer.

chops
07-21-2004, 08:46 AM
have a great vacay & say hi to minnie for moi :)

JustinF
07-24-2004, 12:05 PM
http://www.gifs.cc/red1ac.gifXand- Good to see ya badk here bro!!

http://www.gifs.cc/red1ac.gifWill- Thanks bro. I did. :)

http://www.gifs.cc/red1ac.gifrookie- That's true, and I may go somewhere warm in the winter/fall as well. I just needed a getaway, and aside from airfair/recreation, it was free.

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

http://www.gifs.cc/red1ac.gifdissipate- Thanks, and I did.

http://www.gifs.cc/red1ac.gifdouglas- Bah! I used SPF4 Oil. :D

http://www.gifs.cc/red1ac.gifSoba- Done, and done! :)

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

http://www.gifs.cc/red1ac.gifsh0es- I believe this is your first visit to my journal, welcome.

http://www.gifs.cc/red1ac.gifryuage- Another first timer I believe?!? Welcome.


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


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


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


http://www.gifs.cc/red1ac.gifMs.Chops- minnie says hi! :p

JustinF
07-24-2004, 12:16 PM
Well, I had a great time in Florida. I ate way too much, did nothing for excercise, drank quite a bit....but I had a blast. :D That was the whole point of this.

I shall start up again on Monday, and it is definately time to get serious. I didn't look too bad without a shirt, considering I am 310lbs. But I also wasn't happy, per se. As I briefly mentioned a while back..I am going on a serious cut. I will be doing this (http://challenge.bulknutrition.com/challenge_10.html), as well as this (http://challenge.bulknutrition.com/challenge_19.html). I will not be using any of the supplements recommended there, however...I will be continuing (or rather restarting) the use of ephedrine hcl, green tea extract, and sesathin. Diet will be aimed for just overall balanced, with lots of veggies, and at least 50% protein. Carbs and Fats will be about equal, but I won't be anal about it. I think that just the cardio and style of workout will make a huge difference for me.

I'll catch up with your journals tomorrow or Monday. Thanks for the bumps and :spam: everyone. :)

Focused70
07-24-2004, 06:41 PM
omg!!!! :omg: he's back...and 310 lbs.

you make Dorian look like a beginner.

Stash

mixta
07-25-2004, 02:11 AM
Good to see you back Justin :thumbup:

ryuage
07-25-2004, 06:31 AM
I was considering doing that challenge as well... don't you have to pay a fee and they send you supplements anyway?

Coke
07-25-2004, 12:29 PM
Best of luck with the new programs - the Biggest Bro is back!

BigNic
07-25-2004, 12:31 PM
holy **** man 310. How tall are you?

rookiebldr
07-25-2004, 01:45 PM
Hey welcome back Justin. Sounds like you had a relaxing time. Good luck with the cut, although bulking really is a lot more fun. ;)

Beast
07-25-2004, 04:38 PM
Those programs you are going to do look l33t. I might try them in 10 years or so, when I decide to cut seriously. ;)

Why don't you do the actual challenge thing?

ElPietro
07-26-2004, 06:53 AM
holy **** man 310. How tall are you?

Justin is 8'4".

pruneman
07-26-2004, 07:18 PM
JustinF=post whore

Have some spam buddy!! :P

:spam:

JustinF
07-26-2004, 07:24 PM
http://www.gifs.cc/red1ac.gifSoba- lol. I wish!

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

http://www.gifs.cc/red1ac.gifryuage- If I were to enter the contest officially, yes. I'm just using the routine and not entering.

http://www.gifs.cc/red1ac.gifCocoa- Back indeed...with a vengence.

http://www.gifs.cc/red1ac.gifBigNic- I'm about 6'5.

http://www.gifs.cc/red1ac.gifJeff- Yeah, thanks for the reminder. Trust me, I'd much rather bulk. :(

http://www.gifs.cc/red1ac.gifBeast- Mainly...because I don't feel like spending $100 for the sups. :)

http://www.gifs.cc/red1ac.gifPete- You're off by a couple inches. :p

http://www.gifs.cc/red1ac.gifp-man- LOL. Thanks bro. I had a lot of catching up to do. :D

JustinF
07-26-2004, 07:32 PM
7/26/04- Workout 'A'
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifSquats SS with DB SL Deadlift 12x245/10x100's, 12x245/8x100's, 12x245/8x100's

http://www.gifs.cc/red1ac.gifLeg Extensions SS with Leg Curls 12x180/12x90, 9x225/7x115

http://www.gifs.cc/red1ac.gifDB Lunges SS with Deadlifts 112x100's/12x315, 12x100's/12x315

http://www.gifs.cc/red1ac.gifPreacher Curls SS with DB OH Extensions 12x135/12x60, 15x115/8x100

http://www.gifs.cc/red1ac.gifHammer Curl SS with Tri Pressdowns 12x45's/12x120




Daily Consumption
Calories Eaten Today
source grams cals %total
Total: 2635
Fat: 75 678 27%
Sat: 29 259 10%
Poly: 8 73 3%
Mono: 25 224 9%
Carbs: 181 601 24%
Fiber: 30 0 0%
Protein: 311 1242 49%

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, 1 diet Coke with Lime









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.gifThis kicked my ass. I am dreading the clean cardio tomorrow.

I was mad busy at work today..had a ton to catch up on. Things should be better tomorrow at work.

I'm going to take measurements and BF pinches tomorrow..I'm serious about losing weight now. :D

Gotta catch some zzz's now. Later y'all.

BigNic
07-26-2004, 07:49 PM
lotsa super sets there, nice work

rookiebldr
07-26-2004, 08:33 PM
Good to see you back at the training again. Good luck with the cut.

Alke
07-26-2004, 08:55 PM
supersets eh' those kick me in the ass I know that, I try to stay away from them...at least for now :)

UD@ is starting to look interesting so I might be giving that a go at the end of this next bulk....

I know you gotta be losing weight, hell I was only down to 2800 on MY cut and your lower than that.

Nice leg work man.

Chubrock
07-26-2004, 09:04 PM
Good luck with the cut man. You are gonna be friggin awesome once ya lose a lil of that BF.

Anthony
07-27-2004, 04:13 AM
No wonder it kicked your ass, that's a lot of work! Good to see you back. :)

Coke
07-27-2004, 05:26 AM
Nice session, good supersets!

cphafner
07-27-2004, 06:15 AM
sounds like a good plan. Glad you had fun on the trip. Good luck with the cut!

JustinF
07-27-2004, 07:28 PM
http://www.gifs.cc/red1ac.gifBigNic- Thanks man. Hopefully after this cut I'll be close to your level of lean.

http://www.gifs.cc/red1ac.gifJeff- Thanks bro, good to be back at it.

http://www.gifs.cc/red1ac.gifKenn- Thanks. Actually, the diet was kinda low, I'm aiming for at least 3000 a day. The SS's definately kick my ass.

http://www.gifs.cc/red1ac.gifChubrock- Thanks. I hope so, that's the plan!

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

http://www.gifs.cc/red1ac.gifCoCoa- I appreciate your continued support bro.

http://www.gifs.cc/red1ac.gifcphafner- Thanks x3. :)

JustinF
07-27-2004, 07:34 PM
7/27/04- Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifRecumbant Bike 35 minutes. Interval program. 8.8 miles My HR was between 140-160 the entire time, averaging in the 150's.




Daily Consumption
Calories Eaten Today
source grams cals %total
Total: 3425
Fat: 104 936 28%
Sat: 28 256 8%
Poly: 15 133 4%
Mono: 22 196 6%
Carbs: 288 960 29%
Fiber: 49 0 0%
Protein: 350 1402 43%

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, ~1 gallon water, 2 cups Crystal Light, 2 diet Coke with Lime









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.gifMy lower back and legs were far too sore to do the clean cardio today. I didn't want to hurt myself, so I hopped on the bike. I had quite the sweat kicking, burning my eyes. 2 days strong!! :D

Catch up with y'all in the morning.

p34c3 0u7!!

Alke
07-28-2004, 07:14 AM
know what you mean, my first real leg day this bulk and running was not an option...I did do some jumping jacks and jump rope last night though.....

how come you vary the calories so much, how much do you try to get each day?

Shorty
07-28-2004, 07:32 AM
:omg: just read that you're 6'5
Gush I feel short, how is the weather up there? lol

Coke
07-28-2004, 10:20 AM
Intense stuff...150 bpm is great for that amount of time - :thumbup:

Focused70
07-28-2004, 10:47 AM
You are teh SS god!

I'd be dead on that regimen. :thumbup:

Stash

ericg
07-28-2004, 01:01 PM
That routine looks interesting bro. Good luck with it. Will be curious to see how you like it for sure.

Glad the vaca went well for ya!! I will be making more frequent stops in journal land to catch up with you guys.

Keep up the hard work as usual.

minnime

Relentless
07-28-2004, 03:38 PM
lots of supersets

damn that kind of volume would kill me

nice work

mixta
07-30-2004, 07:44 AM
Good work with the supersets Justin :)

dissipate
07-30-2004, 08:07 AM
what's Crystal Light? (sounds like crystal?!)

Wikked1
07-30-2004, 09:40 AM
NO WONDER I had a B*tch of a time finding your journal! Nice title bro! WHat's happening? Cutting ? I see you are doing the cardio whore action!

JustinF
08-02-2004, 03:44 AM
http://www.gifs.cc/red1ac.gifKenn- I vary on calories so much because I suck! ;) My plan is to get around 3000/day, but I'm always missing a meal, eating too much, etc. I'll get it right one of these days.

http://www.gifs.cc/red1ac.gifShorty- :p It's OK up here.

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

http://www.gifs.cc/red1ac.gifSoba- :D

http://www.gifs.cc/red1ac.giferic- Good to see ya back here bro. Don't be a stranger.

http://www.gifs.cc/red1ac.gifCallahan- lol, it kills me too bro. ;)

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

http://www.gifs.cc/red1ac.gifdissipate- crystal light (http://www.kraftfoods.com/crystallight/cl_products.html) Basically, I get sick of drinking plain water, so this adds some flavor.

http://www.gifs.cc/red1ac.gifWikked- You know me, bro. I'm on a constant cut it seems. :(

JustinF
08-02-2004, 04:00 AM
http://www.gifs.cc/red1ac.gif Well, I've been mad busy with work, as you can tell by my posting lately. Early last week the power source in my PC went kaput, and I didn't get a chance to replace it until yesterday, so I had no PC at home either.

Couple new things going on:

I start classes again September 7th. (I know, about time) I've ben talking about it long enough. Depending on the course load that I decide, it will take me 2-3 semesters to finally finish my Associates. Then comes the decision...do I start school for my Bachelor's here, or wait until we move south where schooling is cheaper. I'll cross that bridge when we get there.

Heather and I decided to join that gym I was talking about. It doesn't open until mid-October, so we will continue to use the home equipment until then. I think it's going to be a great change for me. Besides the free-weight area, they will have the full line of Hammer-Strength machines. They have all the classes (bodypump, bodycombat, etc) for Heather, and I'll probably hit up some of the 'Spinning' classes. One negative, the dumbells only go to 100lbs. He said that after the gym gets up and running, they will get heavier ones. He looked at me and said, "You probably need them, huh?" :clap: :D I will also be going to their other gym to speak to the owner, and see what qualifications they require to become a PT. Only part time uless I decide I love doing it. If I do start working for them, my membership fee is waived. That would be nice.

Other than that, had a good weekend. I'll catch up with y'all in a bit.

TheGimp
08-02-2004, 08:20 AM
He looked at me and said, "You probably need them, huh?"

Nice :)

Focused70
08-02-2004, 10:37 AM
If you become a full time PT, lemme know so I can move up to Mass and find you. heheh.

Stash

Wikked1
08-02-2004, 11:13 AM
Sounds like things are taking off for you bro. Best of luck in school and getting into a freshly built gym? Nice!! I'd liek to see the look on people's aces when you walk in and start Preacher Benching 225!!! SWEET!!!!

JustinF
08-03-2004, 06:11 AM
http://www.gifs.cc/red1ac.gifTheGimp- I thought so.

http://www.gifs.cc/red1ac.gifSoba- You got it bro. :thumbup:

http://www.gifs.cc/red1ac.gifWikked- lol. I'll start off slow. I won't quite jump to 225 yet! :)

JustinF
08-03-2004, 06:11 AM
http://www.gifs.cc/red1ac.gifDiet has been on point. Did some cardio yesterday.

Still haven't taken my measurements or BF, I need to get off my ass.

I am down 6lbs though.

Wikked1
08-03-2004, 06:19 AM
quite the CW action going on in here I hope it isn't contagious!
down 6 lbs? Nice work!

rookiebldr
08-03-2004, 07:04 AM
Yes, getting off one's ass is a requirement for cutting. Just do it. :p

dissipate
08-03-2004, 07:09 AM
hmm crystal light... i wonder if i can find it here...


He looked at me and said, "You probably need them, huh?"
heh heh!!


I will also be going to their other gym to speak to the owner, and see what qualifications they require to become a PT. Only part time uless I decide I love doing it.
good luck!

ryuage
08-03-2004, 10:57 AM
im with ya on the bf and measurements... sorta just looking in the mirror

ericg
08-03-2004, 01:43 PM
Cool to hear you are joining a gym!! Although I love lifting at my house, it is much easier to jump from one exercise to the other when you are in a gym.

Good luck with the classes bro! Bout time.

JustinF
08-03-2004, 04:27 PM
http://www.gifs.cc/red1ac.gifWikked- Thanks bro. Yeah, the cardio-whore action is approaching full throttle!!

http://www.gifs.cc/red1ac.gifJeff- I'm doing it bro!!

http://www.gifs.cc/red1ac.gifdissipate- I would guess that most grocery stores carry it. Probably with the rest of the powdered drink mixes. And thanks. :)

http://www.gifs.cc/red1ac.gifryuage- Glad I'm not the only one procrastinating. ;)

http://www.gifs.cc/red1ac.giferic- LOL. Thanks minime! It is about damn time!

JustinF
08-03-2004, 04:31 PM
8/03/04- That's right folks, MORE cardio-whoring! :D
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifRecumbant Bike 45 minutes. Interval program. 11.5 miles HR in the high 140's to low 150's




Daily Consumption
http://www.gifs.cc/rule3.gif
So far today....will update.
Calories Eaten Today
source grams cals %total
Total: 1880
Fat: 34 306 17%
Sat: 9 80 5%
Poly: 7 63 4%
Mono: 8 71 4%
Carbs: 147 499 28%
Fiber: 22 0 0%
Protein: 244 975 55%

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, ~1.5 gallon water, 3 cups Crystal Light, 1 Pepsi One









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.gifWeeee, another cardio day. I'm starting to actually enjoy sweating. :eek: Shhhhhh.

I'm looking forward to using an elliptical machine when I start the gym....I had great results with one way back when.

I'm going to go cook up a big fat steak now, holla at y'all in a bit! :p

WillKuenzel
08-03-2004, 10:20 PM
Cardio is for the birds, dammit! :p

TheGimp
08-04-2004, 05:01 AM
Nice cardio :)

Coke
08-04-2004, 05:31 AM
Fine cardio big bro...and rethink that gym for another, you need more weights to be throwing around - :D

Punky
08-04-2004, 05:43 AM
Hi, thanks for the gentle nudge.

:)

Alke
08-04-2004, 08:34 AM
He looked at me and said, "You probably need them, huh?"

Nice :)

:withstupi

Chubrock
08-04-2004, 08:53 AM
AHHH Yes JustinF....CARDIO!!!! Ya gotta love it. Good work on the bike man. If ya ever find your way down south you can come run with me. It'll be ggreeatt!

Focused70
08-04-2004, 10:31 AM
:withstupi

:withstupi

Stash

drew
08-04-2004, 07:05 PM
w00t! Go cardio queen!

*run away*

JustinF
08-05-2004, 03:28 AM
http://www.gifs.cc/red1ac.gifWill- I would agree with that. However, the fact that I'm an Uber fatty makes it a necessary evil. ;)

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

http://www.gifs.cc/red1ac.gifCoCoa-Thanks bro. I won't be changing gyms though...this one is 5 minutes from my house. And the guy told me he'll get some heavier DB's. :D

http://www.gifs.cc/red1ac.gifPunky- :hello: and anytime. ;)

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

http://www.gifs.cc/red1ac.gifChubs- Where ya at? I'll do that if I'm ever in your neck of the woods.

http://www.gifs.cc/red1ac.gifSoba- Gracias.

http://www.gifs.cc/red1ac.gifdrew- lol. I am teh cardio KING, f00!

JustinF
08-05-2004, 03:34 AM
http://www.gifs.cc/red1ac.gifNo session yesterday..it ended up being a rest day. It's already Thursday and I haven't lifted yet this week! tuttut I ended up going to the site of the new gym yesterday and signing up early. They have another gym about 10-15 minutes away from my house...I will be using that until this new one opens in mid-October. I'm gonna go take a walk around it on Sunday probably and I'll start fresh with the lifting on Monday. Until then expect to see some more cardio-whoring. :angel:

The guy who is opening it seems pretty cool. I talked to him for quite a while yesterday. He gave Heather and I 2 months for free, just because. Now I know that is nothing money-wise for these guys, but the gesture was nice and much appreciated. That's $108 not coming out of my pocket. I'm still working on getting chalk allowed in the gym! Guess I'll have to use straps until then.

Anyways, I'll catch up in journal land in a bit. Got some stuff to do at the office.

p34c3 0u7!!

Coke
08-05-2004, 05:15 AM
Thats right, just because you and Heather are good people - ;) ...the biggest cats can afford extra days off - :D

Chubrock
08-05-2004, 08:12 AM
I'm down here in NC. If you ever end up down here, get up with me.

Anthony
08-05-2004, 10:22 AM
:scratch: All I see is cardio?

dissipate
08-06-2004, 07:38 AM
Cardio is for the birds, dammit!
birds?!????

mixta
08-07-2004, 03:13 AM
Nice work with the cardio Justin :)

WillKuenzel
08-07-2004, 02:39 PM
I'm still working on getting chalk allowed in the gym! Guess I'll have to use straps until then.
Chalk isn't allowed in my gym either but I've talked to the people that work there about it. I bring an extra towel, of my own, and keep the mess to a minimum. I've told them that if I do make a mess and don't clean it that I won't bring it anymore. They have been very receptive and usually just look the other way when I bring my chalk out. Being up front and honest with them is the best way to get what you want.

DoUgL@S
08-08-2004, 10:43 AM
Cardio is a necessary evil. Once you start doing it consistantly, it is, as shakespeare would say, "a delicious torment." Good work big J.

briancurran01
08-08-2004, 11:23 AM
nice job with the cardio justin

Sorry I havent been in here much, will make more of an effort to keep updated on your progess

JustinF
08-09-2004, 03:53 AM
http://www.gifs.cc/red1ac.gifCoCoa- lol, but not the fattest cats, which is more like it temporarily.

http://www.gifs.cc/red1ac.gifChubs- It is in the plans to move to NC in the next couple of years. I'll look ya up when we make it down.

http://www.gifs.cc/red1ac.gifAnthony- That's cuz that's all I've been doind! :redface: :p

http://www.gifs.cc/red1ac.gifdissipate- :D It's an older saying.

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

http://www.gifs.cc/red1ac.gifWill- You're right...I'll talk to the owner today...hopefully it goes well.

http://www.gifs.cc/red1ac.gifdouglas- Thanks bro. Yes, I hate it and love it, all at the same time. :p

http://www.gifs.cc/red1ac.gifbrian- No worries bro...good to see ya back.

JustinF
08-09-2004, 04:04 AM
http://www.gifs.cc/red1ac.gifWell, I had quite a weekend. (busy)

I only got about 3-4 hours of slep Friday night...woke up at 4AM to go fishing. I had nothing to eat all day, just some coffee. Out in the blazing sun all day...I was pretty beat. When we went to fire up the motor on the boat to leave...nothing. I think there is some kind of electrical probalem...but my friend won't find out until today. So with crappy cell phone reception on the lake..we try to and finally get a company to come tow us back to the boat ramp. Took about an hour....and $300. :eek: Not much you can do though. :( All this while I was suppose to be off of the water to be back to meet Borris and his g/f.

Anyways...finally get home and have a quick shower....and go to the hotel to pick up Issac and his girl. Go back to my place and had some great conversation and a couple drinks. They are definitely great people. It was a pleasure to meet you both, and you are welcome back anytime.

I ended up sleeping until 10AM and actually woke up a bit hungover. :redface: I only had one beer and one glass of Crown Royal. After I ate I was fine. I think it musta been the combination of lack of sleep and only eating a Subway sub all day long. Anyways...then I had my mom, brother and nephew over for a BBQ. I had my last hooh-rah before starting the gym tonight. (hamburgers and hotdogs) My little nephew has a new game he loves to play. I sit on the floor in front of my sectional...he get a long running start and runs at me. As he hits me, I throw him straight up in the air and behind me onto the sectional and a pile of pillows. It was great, 'cept on time I threw him a bit too far and he hit the back of the couch, as opposed to the part where you sit. He sprung back at me pretty quick, good thing I have good reflexes or he'd of probably hurt humself. hmmmm, I guess you had to be there. :D

I'm soooo ready to get back into it starting tonight, Special thanks to Borris for helping me tweak the workout a bit.

ericg
08-09-2004, 05:37 AM
Haha, we have another thing in common - Crown Royal. I am your minnime. Sounds like you had a pretty busy weekend but lots of fun so it was worth it.

Relentless
08-09-2004, 08:56 AM
not eating all day?

dude that just seems like such an awful idea

you gotta get better about stashing food on ya and making sure there's always at least 1000 calories available in a pinch

Focused70
08-09-2004, 09:13 AM
What, no more diaries of a curl jockey? heh.

Stash

JustinF
08-09-2004, 07:16 PM
http://www.gifs.cc/red1ac.giferic- LOL. You really are my minime aren't ya? :) I think a Maine meet is in order, and maybe Anthony can make it down too.

http://www.gifs.cc/red1ac.gifScott- It was an awful idea, and stupid. I planned to make some sammiches in the morning before I left, but I ended up hitting snooze one to many times. It won't happen again! ;)

http://www.gifs.cc/red1ac.gifSoba- Trust me, the curl-jockeyness shall never end, just thought the title needed to reflect the moment. :)

JustinF
08-09-2004, 07:28 PM
8/09/04-Chest and Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 10x185, 5x225, 10x275, 8x275
too many warmup sets. I tired myself out quickly, as is apparent for the rest of the session.

http://www.gifs.cc/red1ac.gifIncline Bench 10x225, 5x245, 5x225

http://www.gifs.cc/red1ac.gifPec Dec 10x130, 10x150, 10x150

http://www.gifs.cc/red1ac.gifPreacher Curls 12x115, 10x135, 8x135, 10x115

http://www.gifs.cc/red1ac.gifHammer Curls 10x45's, strip set 10x50's, 6x40's, 9x30's

Before I left I did 15 minutes on the elliptical. 2.8 miles, avg HR in the 180's











Daily Consumption
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 3367
Fat: 110 988 30%
Sat: 32 290 9%
Poly: 19 173 5%
Mono: 36 323 10%
Carbs: 194 693 21%
Fiber: 21 0 0%
Protein: 391 1562 48%





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 2 cups Crystal light, 1 Fresca





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.gifFeels good to lift again. I didn't push it too much with the weights...I wanna ease back into things. I did however get some stares at the new gym. Both on the bench, but especially the preachers...and they weren't even close to my max!!

I think I will do a 10-15 minute elliptical session everyday after weight.

ABS and cardio tomorrow.

I'll catch up with y'all in the AM.

p34c3

dissipate
08-09-2004, 10:31 PM
My little nephew has a new game he loves to play. I sit on the floor in front of my sectional...he get a long running start and runs at me. As he hits me, I throw him straight up in the air and behind me onto the sectional and a pile of pillows. It was great, 'cept on time I threw him a bit too far and he hit the back of the couch, as opposed to the part where you sit. He sprung back at me pretty quick, good thing I have good reflexes or he'd of probably hurt humself.

rofl!!! how did he feel after getting thrown at the couch by you and boinging back into your arms?

ericg
08-10-2004, 05:40 AM
Nice work man. You are the new monster in the gym so I would expect women and children to dive behind the cardio equipment when you walk by.

About the meet. That would be an awesome time. We MUST set something up and get the other Northeast baldies (Issac, Anthony, any others?) to make it as well.

mixta
08-10-2004, 05:58 AM
Nice chest and Bicep session Justin. Great benching :)

Coke
08-10-2004, 06:00 AM
Way to go...getting it on with some good poundages, the elliptical work ain't easy as I have found mang - :D

TheGimp
08-10-2004, 01:39 PM
Great job turning heads at your new gym :thumbup:

Isaac Wilkins
08-10-2004, 01:44 PM
Good to see you back into it, Big Homie.

Many thanks for the good time.

I had to make a stop on the way through NH at the liquor store. :angel: I happened to pick up a bottle of Crown, myself, as I was running low and we can't have that. Great minds think alike.

I agree with Eric on the meet-up. I'm not a baldie, but I'll join in as the mascot. :D

Beast
08-10-2004, 04:35 PM
too many warmup sets. I tired myself out quickly, as is apparent for the rest of the session.
About that, I find that doing more warmup sets with low reps works REALLY well. It gets your chest ready for the weight without fatiguing it. Try it!

wibble
08-10-2004, 04:52 PM
Hey Justin, looks like everything is going well for you. Good luck with the classes in the Fall and keep hitting the weights. I see you've takin quite the liking to the cardio lately. Watch out, with all that running you'll end up as skinny as me. *sigh* No. No you won't. :D

Chubrock
08-10-2004, 05:27 PM
Ahh yes good stuff on the stares man. How's this new gym setup?

JustinF
08-11-2004, 02:54 AM
http://www.gifs.cc/red1ac.gifdissapate-lol. I suppose he felt pretty good. He had that terrified look in his eyes for a second, until he realized that he was ok, and wasn't gonna slam into the floor. :D

http://www.gifs.cc/red1ac.giferic- haha. The men are diving too. ;) Yeah, let's get to work setting something up.

http://www.gifs.cc/red1ac.gifmixta- Thanks man, I appreciate it.

http://www.gifs.cc/red1ac.gifCoCoa- Thanks bro. The weights will get back up there soon enough....right now, just staying consistant is the key!! ;) And yeah...the elliptical isn't easy.

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

http://www.gifs.cc/red1ac.gifIssac- w0rd, on all accounts. It's OK about the hair, we'll let it slide. You may look like a lost guy at a skinhead convention though....:p About the CR...I hope ya got the Special Reserve. :drooling: :D

http://www.gifs.cc/red1ac.gifBeast- You are absolutely correct. I used to do it that way...I guess it's just been so ****ing long since I actually lifted, I lost my mind! :zipit: Thanks for checking in.

http://www.gifs.cc/red1ac.gifwibble- Thanks bro. I appreciate your well wishes with everything. I have taking a liking to cardio, mainly because I am completely fed up with being a lard ass. And unfortunately, I think I would have to be on my death bed to be 'skinny'. No need to sigh...there are worse problems to have, like being a fatty!! ;)

http://www.gifs.cc/red1ac.gifChubrock- Thanks bro. I am enjoying the new gym thoroughly. Great change of pace, and great motivation. :)

JustinF
08-11-2004, 03:04 AM
8/10/04-Cardio and Abs
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif35 minutes on the elliptical. Just shy of 5 miles. I was drenched.

http://www.gifs.cc/red1ac.gif45 degree incline crunches BWx10, +25x10, +45x10

http://www.gifs.cc/red1ac.gifSince I will be doing cardio 3-4 times a week, I decided to do only one ab exercise per session. Any thoughts?













Daily Consumption
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 3009
Fat: 72 649 22%
Sat: 22 199 7%
Poly: 12 112 4%
Mono: 26 232 8%
Carbs: 252 891 31%
Fiber: 30 0 0%
Protein: 340 1362 47%






Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light, 2 Fresca's





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







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI wish they made ellipticals for taller people...although maybe it is just these machines at this gym. I feel like my stride is cut in half on these. Hopefully at the new gym in October, they have bigger ones.

I am still noticing stares at the gym. Is this normal? I mean honestly, I didn't notice this at my last gym, many years ago. Granted I wasn't as big as I am now, but even the very muscular guys (who have a much better physique than me) are staring. I was on the elliptical yesterday....and I noticed from clear accross the gym, this big dude just kept looking up at me. I dunno....not that I'm worrying about it or anything, just kinda weird. Maybe it's just because I'm 'the new guy'. Just wait till Friday when I do deadlifts :evillaugh I haven't seen anyone there yet doing those. On that same thought...Heather was the ONLY GIRL in the free weight section on Monday. I love it, my wifey is hardcore! w00t!

Anyways...I'll hit up y'alls journals in a bit. Got some work I need to get squared away. p34c3 0u7!!

Coke
08-11-2004, 05:11 AM
...now what else would you expect since you are the biggest and baddest new guy in the place - ;)

Good stuff on the elliptical again, 35 minutes = intense.

ericg
08-11-2004, 07:17 AM
Hey man. Nice cardio you whore!! I think its a good idea about the ab exercises. You could always do more and if you feel like you are overtraining them just cut it back down to 1/session. Still getting stares at the gym huh? They prob just think you are pretty.

The CR special reserve is awesome. Course I used to drink JD so anything is a lot smoother than that. CR special reserve is a treat.

A meet in the near future should be in the works for sure. We will have to see what works best for everyone, get Tony on board as well if he is game ( i dont want to be the shortest guy in the bunch).

DoUgL@S
08-11-2004, 08:02 AM
[QUOTE=ericg Still getting stares at the gym huh? They prob just think you are pretty.[/QUOTE]

I was thinking the same thing. :hump:

Or maybe because your lifitng puts those "better physiques" to shame. I'd stare at you too,not just cause your perty, its not often you see a 6' 5" monster in your gym lifting heavy weight.

Focused70
08-11-2004, 08:35 AM
:withstupi

You're the new Dorian, get used to it. heh.

Stash

chops
08-11-2004, 12:18 PM
I am still noticing stares at the gym. Is this normal? I mean honestly, I didn't notice this at my last gym, many years ago.

On that same thought...Heather was the ONLY GIRL in the free weight section on Monday. I love it, my wifey is hardcore! w00t!
[/QUOTE]

the sight of both of you in the gym is causing quite the stir :)

JustinASU
08-11-2004, 05:57 PM
ooo, you have a purdified journal!

wibble
08-11-2004, 08:22 PM
I'd be afraid to workout near you. You'd make me look bitesized. :)

cphafner
08-11-2004, 10:13 PM
You're a big mofo, of couse people are going to stare at you. I'm sure it's because your the new guy, the stares will die down eventually.

Saint Patrick
08-11-2004, 11:40 PM
Keep up the good work, Justin.

twcolabear
08-12-2004, 12:41 AM
:hello:

dissipate
08-12-2004, 02:43 AM
stares = signs that you've been doing an excellent job with your body!

i'd be way proud too if i was a guy and my wife was in the free weight section.

:)

JustinF
08-12-2004, 06:25 AM
http://www.gifs.cc/red1ac.gifCocoa- Thanks bro.

http://www.gifs.cc/red1ac.giferic- :zipit: I am pretty!!

http://www.gifs.cc/red1ac.gifdouglas- Yeah, I guess you're right. I can't stop staring at me either. :clown:

http://www.gifs.cc/red1ac.gifSoba- I wish!! But someday I'll be at that level.

http://www.gifs.cc/red1ac.gifchops- ;) I guess we are.

http://www.gifs.cc/red1ac.gifJustin- tuttut See, it's been so long since you've been in here!! It's been purdified for like a year now!!

http://www.gifs.cc/red1ac.gifwibs- No ned to be scuuured!! I'm a nice guy!

http://www.gifs.cc/red1ac.gifcphafner- But then I'll complain because nobody is staring anymore!! :p

http://www.gifs.cc/red1ac.gifSt.P- Thanks man.

http://www.gifs.cc/red1ac.gifcolabear- :hello: 2 U 2!!

http://www.gifs.cc/red1ac.gifdissapate-Thanks, I am proud of her.

JustinF
08-12-2004, 06:27 AM
http://www.gifs.cc/red1ac.gifTook a rest day yesterday. It was a good rest day, too. As soon as I got home I fell asleep. Woke up, ate, and went to bed. :p Weeeeeee.

Legs and Shoulders tonight, w00t. I'm looking forward to doing he leg press, see how it feels on the knee vs. squats.

Chubrock
08-12-2004, 06:41 AM
Those rest days are golden aren't they JustinF. I know for me, half way through the week I'm feeling myself getting tired and when Friday comes, it's like the fountain of youth. Good job with everything in here man.

ryuage
08-12-2004, 08:08 AM
i love rest days, but then again I feel like a slug and have the urge to do something and end up going swimming or doing a little cardio, what's wrong with me!?

Teufelhund
08-12-2004, 08:14 AM
<sigh> My next guilt-free day spent like that will probably be in 18 years, when my boy goes away to college. Enjoy 'em while you can, man! The end is near!

ElPietro
08-12-2004, 08:18 AM
Maybe people were staring at you because you had something stuck in your teeth. ;)

Focused70
08-12-2004, 08:56 AM
is this when you get to show the gym that Mr. Deadlift King has come to town?

Stash

Isaac Wilkins
08-12-2004, 06:58 PM
Ah... The Special Reserve... Unfortunately no. :( I'd just dropped like $600 on the test and rooms that weekend, so I felt that I could make do with the run of the mill Crown. No Crown was simply out of the question. ;)

JustinF
08-13-2004, 03:56 AM
http://www.gifs.cc/red1ac.gifChubrock- Thanks bro.

http://www.gifs.cc/red1ac.gifryuage- lol. I didn't feel sluggish at all. :angel: I needed it.

http://www.gifs.cc/red1ac.gifTeufel- lol. Funny enough, we've been talking about starting a family lately. :eek:

http://www.gifs.cc/red1ac.gifPete- Doubtful. I don't smile much. ;)

http://www.gifs.cc/red1ac.gifSoba- Not that session, but today yes.

http://www.gifs.cc/red1ac.gifIssac- That's cool. I drank the regular stuff for years, it's good too. But now that I'm an old man, I cater to my refined tastes. :zipit:

JustinF
08-13-2004, 04:08 AM
8/12/04-Legs and Shoulder
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- 2PPSx12, 4PPSx10, 6PPSx10, 7PPSx8

http://www.gifs.cc/red1ac.gifStanding Calf Raises- 10x335, 8x395, 8x395 drop to 8x275

http://www.gifs.cc/red1ac.gifOne-Leg Xtensions- 12x135, 8x165, 7x150

http://www.gifs.cc/red1ac.gifDB Shoulder Press- 10x50's, 10x65's, 9x75's

http://www.gifs.cc/red1ac.gifShrugs- 12x225, 10x315, 6x405, 6x405, 15x225

http://www.gifs.cc/red1ac.gifSide and Rear DB Raise- 10x35'sx2













Daily Consumption
http://www.gifs.cc/rule3.gif
Calories Eaten Today
source grams cals %total
Total: 3313
Fat: 122 1101 35%
Sat: 29 259 8%
Poly: 9 78 2%
Mono: 13 117 4%
Carbs: 278 968 30%
Fiber: 37 0 0%
Protein: 280 1120 35%

Macro's were terrible, though I got over 3,000 so I'm ok with that.



Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light,





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






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.25 hours :(







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifStill getting accustomed to what weights I should be using. Still a decent session for the first week back. I'll adjust all those that need adjusting next week.

Forgot to do a hammie exercise. :mad:

I don't know if any of you will remember 'kook' He posted a while back, I met him at the gym last night....he recognized me from this site! Pretty cool. We only talked for a couple minutes....but it was cool.

Back and Tri's tonight.

Coke
08-13-2004, 06:04 AM
No way, tell Kook to drop me a line - that is one dude I miss...Great session.

dissipate
08-13-2004, 07:01 AM
i love rest days, but then again I feel like a slug and have the urge to do something and end up going swimming or doing a little cardio, what's wrong with me!?

same here ryuage!!!! on high days i feel the urge to do twice as much cardio.


calf raises looking powerful justin!

mixta
08-13-2004, 07:52 AM
Nice Leg and Shoulder session Justin :thumbup:

ryuage
08-13-2004, 09:39 AM
looking good, don't forget the hammies justin.

Focused70
08-13-2004, 09:59 AM
Man, those are some monster shrugs and leg presses. :thumbup:

Stash

iLUDEd
08-13-2004, 10:19 AM
5.25hrs.. tsk! nice liftin session dude!

Wikked1
08-13-2004, 11:40 AM
Nice session bro......that's cool as hell I'm hoping someday to hook up for a work out (but you KNOW I am delaying it until I can at least be your "weight caddy"!)!

Alke
08-13-2004, 11:43 AM
awesome leg work bro' I hope to get there one day, that is a lot of weight, and shrugs too....

kook
08-13-2004, 03:01 PM
it's funny cuz i just checked out my old journal just to see what i had been doing around a year ago weight wise and had read a bunch of your replies, this was about an hour before i went to the gym, then i saw you there.

anyways you're definetely a large man, jesus

cya around

TheGimp
08-13-2004, 05:23 PM
Nice session :)

JustinF
08-14-2004, 09:05 AM
http://www.gifs.cc/red1ac.gifCoCoa- Thanks. I'll tell him next time I see him.

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

http://www.gifs.cc/red1ac.gifmixta- Thanks, mate.

http://www.gifs.cc/red1ac.gifryuage- I won't let it happen again!!

http://www.gifs.cc/red1ac.gifSoba- Thanks, I'm trying.

http://www.gifs.cc/red1ac.gifLUDE- I know man, the sleep always kills me!

http://www.gifs.cc/red1ac.gifWikked- Now is your best shot bro!! I'm at my all time weakest and getting nothing but stronger from here!! C'mon up!!

http://www.gifs.cc/red1ac.gifAlke- Bah. I'll be happy to be on your level soon!!

http://www.gifs.cc/red1ac.gifkook- That's crazy man! Funny stuff. You gonna get back to posting again? It was good to meet ya!

http://www.gifs.cc/red1ac.gifTheGimp- Gracias.

JustinF
08-14-2004, 09:16 AM
8/12/04-Back and Tri's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifHS Pulldowns- 2PPSX10, 2PPS+25'S X9.5, 2PPS+25'S X8

http://www.gifs.cc/red1ac.gifLever Incline Rows- 2PX10, 3PX10, 3PX9

http://www.gifs.cc/red1ac.gifDeadlifts- 12x135, 5x225, 3x315, 4x315

http://www.gifs.cc/red1ac.gifDips- BWx10, +25x6, +35x4

http://www.gifs.cc/red1ac.gifCable Pressdowns (Rope Attachment)- 10x110, 10x150 (stack) 10x150(stack), 15x150(stack)

http://www.gifs.cc/red1ac.gifAssisted Pullups- BW-160x10x3













Daily Consumption
http://www.gifs.cc/rule3.gif





Beverages
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light,





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






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif10 hours last night!!







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI tweaked my back on the set of 225lb deads. :swear: I don't believe it is anything serious, although it hurts like a bastard today. I get a sharp pain when I bend down.....

The stack on the presdowns only goes to 150, and it was mad easy. So I tried that machine that you sit on and press the weight down, but I can't get a full extension. My hips get in the way. Do they have to make everything for small people? :p

The dip station is the same. I hardly fit in it to begin with....then it just doesn't feel right because my elbows are almost touching my sides. I guess Tri day will consist of CG benching and skullcrushers from here on out, and one armed pressdowns. Oh well, gotta improvise I guess. I was going to do some cardio today, but with the back I think I'll err on the side of caution. See how it feels tomorrow.

Holla at y'all in a bit.

iLUDEd
08-14-2004, 10:29 AM
Do they have to make everything for small people?

yes, us short people own! :)

personally ive seen my best results on my triceps when i started doing close grip bench, i have my grip pretty close, like i have my hands 5-10cm apart, gives me a kickass burn too, hope you enjoy them as much as i do :)

ElPietro
08-16-2004, 01:49 PM
Did you take your pics? Haven't seen you on since we decided to start this thing. Hope you aren't turnin' yella!

Cal wants in as well, so reply in my journal if that's ok with you, otherwise we'll punk him off.

I guess last buys first, and 2nd gets off without worrying about anything?

JustinF
08-16-2004, 03:48 PM
http://www.gifs.cc/red1ac.gifLUDE- I've done both before, with good results. The CG Bench hurts my wrists though.

http://www.gifs.cc/red1ac.gifPete- Check my reply in your journal.

JustinF
08-16-2004, 04:01 PM
8/16/04-Legs and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- 3PPSx10, 5PPSx5, 7PPSx7, 7PPS+25'Sx5, 4PPSx20

http://www.gifs.cc/red1ac.gifSeated Calves- 15x240, 12x300, 12x300

http://www.gifs.cc/red1ac.gifOne-Leg Hammie Curls- 10x135, 6x165, 8x150

http://www.gifs.cc/red1ac.gifStanding Calf Raises- 15x235, 10x335, 12x335

http://www.gifs.cc/red1ac.gifElliptical Machine- 15 minutes 2.17 miles

http://www.gifs.cc/red1ac.gifRecumbant Bike- 18 minutes Random Setting, Level 14, 4.75miles













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:Missed
http://www.gifs.cc/red1ac.gifMeal 2:4 scoops Nitrean, 4 FOC's
http://www.gifs.cc/red1ac.gifMeal 3: 1 cup spaghetti with 2 meatballs, 4 FOC's
http://www.gifs.cc/red1ac.gifMeal 4: 2 cups salad greens, 5oz turkey breat, 2 slices provolone, 4tbsp FF Ranch
http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nirean, 5g creatine
http://www.gifs.cc/red1ac.gifMeal 5: 1.5 cups spaghetti with 4 meatballs




Calories Eaten Today
source grams cals %total
Total: 3066
Fat: 99 887 29%
Sat: 32 287 10%
Poly: 8 76 3%
Mono: 28 249 8%
Carbs: 215 782 26%
Fiber: 19 0 0%
Protein: 334 1338 44%





Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light, 1 diet cherry coke

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 1600mg GTE, 1500mg Sesathin





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






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.25







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifThe back still hurts a bit at times, but thank God it's not serious. It actually feels better after this session than it did going into it. My legs are already getting some DOMS, so tomorrow should be fun. That's it...gotto go cook dinner now, and I'm gonna get to bed early.

p34c3.

Beast
08-16-2004, 04:21 PM
Nice leg presses, bud. ;)

Just lay off the back for a week or so until there's no pain. Don't do any squats, DLs, or SLDLs. It'll heal quickly.

Coke
08-16-2004, 07:27 PM
Good back and tricep effort big bro, too bad about the back...I had a similar mishap recently - Fine leg work too.

Chubrock
08-17-2004, 06:26 AM
JustinF- Man those 1 Legged Hammie Curls look insane. Good work in here.

Bruteman
08-17-2004, 06:55 AM
Nice session dude. The seated calves and 1 leg curls are imparticularly impressive :thumbup:

mixta
08-17-2004, 07:01 AM
Great leg and Cardio session Justin :thumbup:

DoUgL@S
08-17-2004, 08:44 AM
Even on a cut your sessions are impressive. Looks like the diet is good and that 90% of a cut or so I hear.

Sorry to hear about the pain in your back. I get the same thing when I don't lift for a while and then do deads or squats. Once you get into your groove it will not bother you.

benny
08-17-2004, 10:27 AM
good luck on your battle of the fatties contest. i was reading up on it in elpietro's journal and it should be fun to watch. those one leg hammie curls are sick. i bet your leg is the size of my waist.

Ğragons
08-17-2004, 10:29 AM
JustinF- Man those 1 Legged Hammie Curls look insane. Good work in here.

indeed :p
makes me wanna be sick ;)

iLUDEd
08-17-2004, 11:50 AM
diets lookin nice and clean, good luck with the cut dude!

Wikked1
08-17-2004, 01:11 PM
Nice leg day AND still the cardio whore action continues! You have to be leaning up quite a bit!

JustinF
08-17-2004, 02:35 PM
http://www.gifs.cc/red1ac.gifBeast- Thanks bro. I plan to take your suggestion.

http://www.gifs.cc/red1ac.gifCoCoa- Thanks much for your continued support.

http://www.gifs.cc/red1ac.gifC-rock- Thanks man. I'm feeling them today. Sure...wish all my competitors good luck...I see how you are. :p

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

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

http://www.gifs.cc/red1ac.gifdouglas- Thanks bro. the back feels better, though not 100%, already.

http://www.gifs.cc/red1ac.gifbenny- lol. Depends on your waist I guess. Last I measured they were a bit iver 28"...I'll hit 30" on my next bulk.

http://www.gifs.cc/red1ac.gifĞragons- Welcome to my journal man. Thanks for the comments. :)

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

http://www.gifs.cc/red1ac.gifWikked- :evillaugh I am teh cardio whore as of late. I imagine the results will start very soon. :D

JustinF
08-17-2004, 02:36 PM
8/17/04-Back and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifHS Pulldowns- 1PPSx10, 2PPSx10, 2PPS+25'Sx10, 2PPS+35'Sx6, 2PPS+35'Sx5, 2PPSx10

http://www.gifs.cc/red1ac.gifHS Rows- 1PPSx10, 2PPSx9, 2PPS+25'Sx6, 2PPS+25'Sx5 drop to 2PPSx6

http://www.gifs.cc/red1ac.gifAssisted WG Pullups- BW-140x10, BW-120x6, BW-120x5



http://www.gifs.cc/red1ac.gifElliptical Machine- 15 minutes 2.24 miles

http://www.gifs.cc/red1ac.gifRecumbant Bike- 15 minutes Random Setting, Level 14, 4.65miles













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:3 whole eggs, 2 servings rolled oats, 3 scoops Nitrean, 1 banana, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 2:2 scoops Nitrean, 1 cup lowfat cottage cheese, 1 apple

http://www.gifs.cc/red1ac.gifMeal 3: 1 can spinach, 1 medium chicken breast, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 2 cups salad greens,45oz turkey breat, 2 slices FF Kraft Singles, 4tbsp FF Ranch, 2 slices ww bread with natty PB

http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nirean, 5g creatine

http://www.gifs.cc/red1ac.gifMeal 5: large Subway Sub. (double turkey, cheese, FF Honey Mustard)



Calories Eaten Today
source grams cals %total
Total: 3376
Fat: 72 645 20%
Sat: 17 157 5%
Poly: 7 67 2%
Mono: 13 113 3%
Carbs: 286 994 30%
Fiber: 37 0 0%
Protein: 408 1631 50%





Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light, 1 diet cherry coke

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 1600mg GTE, 1500mg Sesathin





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.gifI am feeling the DOMS in my legs but not as much as I would have suspected. Maybe there is something to this active recovery stuff.. :)

Got some stuff to do around the house...I'll catch up with y'alls journals later tonight or in the AM.

cphafner
08-17-2004, 02:40 PM
Excellent back and leg work. Those leg curls look very impressive.

Chubrock
08-17-2004, 02:59 PM
HAHA yea you know how I gotta do JustinF. Maybe if ya hung around my journal more often I could swing my support more your way LOL.

JustinF
08-17-2004, 03:53 PM
Beggining Cut Meaurements
All measurments are relaxed
Neck- 17.75"
Chest- 51"
Bi's- 18"
Forearms- 14"
Belly- 46" :eek:
Waist- 42.5"
Quads- 28"
Calves- 19"

Wow. I suck. :(

GrumpyTX
08-17-2004, 04:13 PM
Nice sessions man. Good luck with the cut.

Anthony
08-17-2004, 05:23 PM
I just noticed those measurements are relaxed! Your huge!!

What's the difference between your belly and waist??

briancurran01
08-17-2004, 06:22 PM
nice work justin.

diet is looking really good.

JustinF
08-18-2004, 03:36 AM
http://www.gifs.cc/red1ac.gifcphafner- Thanks man!

http://www.gifs.cc/red1ac.gifC-rock- :swear: ;)

http://www.gifs.cc/red1ac.gifgrumpy- Thanks x2.

http://www.gifs.cc/red1ac.gifAnthony- Unfortunately, not huge in a good way. Belly=fattest part, waist= under the fat, above the hips.

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

Tank23
08-18-2004, 04:08 AM
Good luck with the cut dude! What's the plan of attack on this cut? and how is the back feeling now?

ElPietro
08-18-2004, 07:53 AM
I think your measurements should be taken flexed, but I guess whatever you prefer.

Maybe I'll take some tonight if I'm not lazy.

Coke
08-18-2004, 08:16 AM
Big and proportionate stats mang, just need to get the stomach area down...like the back and cardio work.

Chubrock
08-18-2004, 09:00 AM
Theres a guy that I lift with sometimes that stands 6'4 and weighs in around 220-230, and he looks big to me. I can't imagine how insane you gonna look once you win this cutting contest (see I told ya I'd throw some support lol).

Wikked1
08-18-2004, 09:08 AM
Hey bro.....damn man I'd be happy to have some of those measurements cold.......damn happy! Get that cut done and over with bro!

chops
08-18-2004, 01:18 PM
:spam: :)

JustinASU
08-18-2004, 07:13 PM
Measurements sound large man. What kinda bf are you sitting at nowadays?

JustinF
08-18-2004, 07:24 PM
http://www.gifs.cc/red1ac.gifTank- Thanks. The back is still a bit sore, but nothing serious. My plan if attack is basically, eat clean, stick to as close to3000cals as I can (I don't care to much if I go over, I just don't want to get less), and do cardio. I will adjust week to week should that be needed.

http://www.gifs.cc/red1ac.gifPete- So you won't be taking then then? :p

http://www.gifs.cc/red1ac.gifCoCoa- Thanks, and that's the plan.

http://www.gifs.cc/red1ac.gifc-rock- lol, thanks for the support!! :D

http://www.gifs.cc/red1ac.gifWikked- lol, it seems like I'm always cutting, huh? I just never followed through with one to the finish. I plan to ride this one out for the duration, and to NEVER have to cut again, cuz I won't let myself get fat again.

http://www.gifs.cc/red1ac.gifchops- :hello:

http://www.gifs.cc/red1ac.gifJustinASU- Unfortunately too high. I haven't measured in a while, but 25% wouldn't suprise me. :(

JustinF
08-18-2004, 07:32 PM
8/18/04-Chest and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench- 10x135, 4x185, 4x225, 6x275, 4x295, 9x245

http://www.gifs.cc/red1ac.gifHS Incline Press- 2PPSx10, 2PPS+25'Sx5, 2PPSx9

http://www.gifs.cc/red1ac.gifDB Flyes- 50'sx8, 60'sx6, 45'sx10

http://www.gifs.cc/red1ac.gifSeated Chest Press- half stack x12, three-quarter stack x 6

http://www.gifs.cc/red1ac.gifElliptical- 20 minutes Random Setting, Level 14, 3.17 miles













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:3 whole eggs, 2 servings rolled oats, 3 scoops Nitrean, 1 banana, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 2:2 scoops Nitrean, 1 cup lowfat cottage cheese

http://www.gifs.cc/red1ac.gifMeal 3: 1 can spinach, 1 medium chicken breast, 1 apple, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 6oz turkey breast, 1 slice FF cheese, 2 slices ww bread with natty PB

http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nirean, 5g creatine

http://www.gifs.cc/red1ac.gifMeal 5: lean beef stir fry (broccoli, peppers, onions, pineapple), .75 cup rice



Calories Eaten Today
source grams cals %total
Total: 3430
Fat: 89 800 24%
Sat: 22 196 6%
Poly: 11 101 3%
Mono: 23 208 6%
Carbs: 219 736 22%
Fiber: 35 0 0%
Protein: 447 1788 54%





Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1.5 gallons H2O, 4 cups Crystal light, 1 diet cherry coke

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 800mg GTE, 1500mg Sesathin





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






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.gifJesus. I think I have done more cardio this week than I have in the previous year combined!! :p I am contemplating taking the day off completely tomorrow. I was going to go do cardio and abs, but I don't know....any thoughts. Am I doing too much cardio? I kinda enjoy it! :eek:

Gonna hit the sack now, catch up with y'alls journals in the morning.

Bruteman
08-18-2004, 08:27 PM
I kinda enjoy it! :eek:


Blasphamy! You must now go to confession, light 3 candles and pray for forgiveness for an hour.

cphafner
08-18-2004, 11:20 PM
excellent chest work. Those measurements are huge.

JustinF
08-19-2004, 04:53 AM
http://www.gifs.cc/red1ac.gifbruteman- haha. But that will take away from my cardio time!! :moon:

http://www.gifs.cc/red1ac.gifcphafner- Thanks. And yeah, especially the belly one!! :(

Chubrock
08-19-2004, 06:20 AM
Yeaa JustinF, good cardio man. After awhile it gets addicting don't it.

ElPietro
08-19-2004, 06:53 AM
YES! You ARE indeed doing too much cardio. You should stop immediately.

Perhaps a bag of jalepeno doritos (see below) will aid you in your recovery from all this obsessive anti-sedentarianism.

http://www.taquitos.net/dbimages13/Doritos-JC.jpg

JustinF
08-19-2004, 07:04 AM
You ****er!! :(

Do you know how damn hungry I am, and you have to go and post that??!!?!? :disagree:

ElPietro
08-19-2004, 07:16 AM
What? A few doritos can't hurt you? Have a few, at your size those calories will barely be noticed. No need to completely starve yourself man. I'm only looking out for your best interests. :angel:

JustinF
08-19-2004, 07:19 AM
I'm only looking out for your best interests. :angel:


Riiiiiiight. Well I appreciate it. You can't steer me off course!! This cottage cheese is much better than Jalepeno Doritos anyway. :rolleyes:

ElPietro
08-19-2004, 07:21 AM
Dude, mix them together! :evillaugh

ectx
08-19-2004, 08:55 AM
:withstupi

I hear the fat and carb content is grossly overstated. Eat teh whole bag, or get some scoops and use your cocheese as dip. mmmmm, yummy.


oh, here, have some....
http://www.gfra.de/usfood/postamt/cheesecake.jpg

iLUDEd
08-19-2004, 09:34 AM
lol poor justin..

give me cottage cheese over doritos any day!!


(well.. not really.. but some1s gota try and keep him sane during his cut)

Focused70
08-19-2004, 11:36 AM
It's all probably just water weight. ;) You'll get there in time, Justin. Cheesecake or no cheesecake.

Stash

Coke
08-19-2004, 12:21 PM
...lol, yes it is not hard to notice the cardio efforts dude - ;) ...great chest work!

galileo
08-19-2004, 12:25 PM
Mix cottage cheese in with sugar-free jello. Mmmm.

JustinF
08-19-2004, 02:20 PM
My friend just put up the following:
315x9, 330x6, 360x2 (bench press)


He weighs ~205lbs.

I hate him. :(

DoUgL@S
08-19-2004, 02:27 PM
I think ST put up 315X10 recently and he's tiny. Now I hate your friend too. ;)

You can preacher curl 185 for reps so I hate you too. ;)

ElPietro
08-19-2004, 02:47 PM
I find it so much easier just to hate everyone.

Relentless
08-19-2004, 03:04 PM
:withstupi

I hear the fat and carb content is grossly overstated. Eat teh whole bag, or get some scoops and use your cocheese as dip. mmmmm, yummy.


oh, here, have some....
http://www.gfra.de/usfood/postamt/cheesecake.jpg


ACtually, Justin -- if you DO want cheesecake, try ordering some SOmersweet from the suzanne somers online store. She has a recipe for cheesecake made with her artificial sweetener, which is mostly oligofructose, which your body pretty much treats like fibre not sugar.

It's *almost* sin-free cheesecake. I ate it on my keto cut last year and didn't drop out of keto.

Severed Ties
08-19-2004, 03:17 PM
I think ST put up 315X10 recently and he's tiny.

I don't even know how I ended up in this journal and I find people talken smack,lol!


Justin- I think your diet looks solid but you would get better results if you could move some of your carbs to post workout. Just a thought but otherwise everything looks solid.

Oh and yoy really are a curl jockey,lol

ST

galileo
08-19-2004, 06:04 PM
:eek:

galileo
08-19-2004, 06:04 PM
I think ST put up 315X10 recently and he's tiny.

It's because his arms are so short he has a 2" ROM. :D

iLUDEd
08-19-2004, 09:32 PM
if you DO want cheesecake, try ordering some SOmersweet from the suzanne somers online store. She has a recipe for cheesecake made with her artificial sweetener, which is mostly oligofructose, which your body pretty much treats like fibre not sugar.

It's *almost* sin-free cheesecake. I ate it on my keto cut last year and didn't drop out of keto.

whats the site? i might give the recepie a go.. dammit, we need more ppl like this in aus!

dissipate
08-19-2004, 09:55 PM
whoa i'd like to know the receipe too!!

chops
08-20-2004, 09:39 AM
hey, if you hold the doritos under your nose and take a big whiff while eating cochee, you will think u are eating doritos!!! :D

(yeah, right)

i made a guiltless cheesecake before. blend fatfree cott cheese til smooth and then blend in lowfat cream cheese (fat free cream cheese taste like crap to me), a box of sugar free jello ( lemon is good) , some equal if it's not sweet enough, and some vanilla if you like that. you can bake it or let it solidify in the fridge (custard vs. baked texture) top with blueberries or strawberries. not sure of measurements, since i improvised.

galileo
08-20-2004, 10:05 AM
I tried to make that cheesecake before and it was crap. I'm no chef though...

DoUgL@S
08-20-2004, 10:25 AM
It's because his arms are so short he has a 2" ROM. :D

lol.

Oh and Justin, EC and ElPietro the low carb chicken club at Carl's is good and low in carbs. If you get it with an extra chicken breast it has lots of protein too.

ElPietro
08-20-2004, 11:14 AM
I did not know there was such a thing as high carb chickens.

DoUgL@S
08-20-2004, 11:17 AM
Amazing aint it. but re-read, and you'll notice it's a low carb chicken club. :rolleyes:

bill
08-20-2004, 11:39 AM
Justin your friends strong. I had a philly steak and cheese the other day there good you ever have one? Oh sorry are you on a diet?lol

ElPietro
08-20-2004, 11:54 AM
Amazing aint it. but re-read, and you'll notice it's a low carb chicken club. :rolleyes:

Nice edit. ;)

You know, I could edit it back out again too. :D

Lol, actually I could abuse things and make you say whatever I want. Be afraid. Be very afraid. :evillaugh

Wikked1
08-20-2004, 01:16 PM
*sifts his way through cheesecake,doritos ,hate & cocheese Hey bro there you are....cutting huh?? I hAet on all those short limbed guys who can outpress,squat and deadlift me....but when it comes time to reach the top of the cup board for the protein powder who do they call? :D Just do some of that intimidating preacher curling stuff !!

galileo
08-20-2004, 01:31 PM
Huh?

JustinF
08-20-2004, 03:21 PM
lmao!!! What the **** is going on in here? :D

I took yesterday off from weights and cardio. I decided to call into work sick today, so I got about 11 hours of sleep!! :p Then I proceeded to spend the next 4 hours weedwacking the hill in the back. (Yeah, I know, way to spend a sick day :rolleyes: ) What can I say, I'm a masochist. I have eaten far too little today, I'll make up for it tonight. My little sisters boyfriend needed help picking up a new TV, and moving the old one, so I just got back from that. I picked up a Chicken Cobb Wrap fron D'Angelos. I just looked up the nutritional info online, HOLY CHRIST!! 861 calories, 46gF/70gC/38gP. Yeah, ok....I had two. :angel:

I guess I'll go sift through all your comments and if there is anything that I am able to reply to.....I'll do that. :zipit:

No session tonighht either. I just did 4 hours of cardio on the hill. ;)

Arms, Shoulders, Forearms, Abs, and cardio tomorrow.

JustinF
08-20-2004, 03:22 PM
Jesus, how many smilies can I put in one post?? :eek:

JustinF
08-20-2004, 03:22 PM
:spam:

galileo
08-20-2004, 03:57 PM
:eek:

JustinF
08-20-2004, 04:03 PM
http://www.gifs.cc/red1ac.gifc-rock-Actually, yes..it kinda is. I guess it has to do with something like endorphins...or something. ;)

http://www.gifs.cc/red1ac.gifLUDE- haha. Thanks for trying bro...but sanity during a cut is non-existant.

http://www.gifs.cc/red1ac.gifsoba- haha. unfortunately, no...it's fat weight. But Pete, joto, and cal will still have theirs when it's all over.

http://www.gifs.cc/red1ac.gifCoCoa- thanks bro!! :)

http://www.gifs.cc/red1ac.gifgalileo- after four EDIT**make that 5**EDIT posts.....zero made any contribution. Thanks!! ;)

http://www.gifs.cc/red1ac.gifdouglas- I don't have a Carl's around here. :(

http://www.gifs.cc/red1ac.gifPete- You'll add one more to your hate list when this cut is all over. :p

http://www.gifs.cc/red1ac.gifCal- I will have none of that!! Just look at my diet today, and you'll see how strict I am!!

http://www.gifs.cc/red1ac.gifST- I don't know how you got lost and winded up in spam central either, but welcome. Why the recommendation for more PWO carbs? I was under the impression that first thing in the morning was the best time to have them?? ? I 'd be very interested in hearing your thoughts.

http://www.gifs.cc/red1ac.gifchops- lol. I wish it would work like that!! Can you send one of those cheescakes my way?? :angel:

http://www.gifs.cc/red1ac.gifbill- He is strong...and he does have an advantage. He's only 205lbs, but he's also onlt 5'5". Thanks for the Phiily Cheesesteak visual...I wasn't hungry enough!! :swear:

http://www.gifs.cc/red1ac.gifWikked- Damn straight bro!! He can't even curl half of what I can...so there!! :)

http://www.gifs.cc/red1ac.gifST-

chops
08-20-2004, 04:07 PM
....but when it comes time to reach the top of the cup board for the protein powder who do they call?

ghostbusters?

:p

JustinF
08-20-2004, 04:13 PM
ghostbusters?

:p

I see you ignored my cheesecake comment!! :p

chops
08-20-2004, 04:35 PM
I tried to make that cheesecake before and it was crap. I'm no chef though...

i forgot to add that it should be prepared while on UD2 on a starvation day for maximum satisfaction :)

Justin: sure, no prob. just come visit me in SF :)

Severed Ties
08-20-2004, 09:14 PM
ST- I don't know how you got lost and winded up in spam central either, but welcome. Why the recommendation for more PWO carbs? I was under the impression that first thing in the morning was the best time to have them?? ? I 'd be very interested in hearing your thoughts.


Thanks...I think the flu I have is making me see ****...I was following the white rabbit and ended up here....

As for the carbs the single best time to take in carbs is immediately before and post workout. You get maximum glycogen storage this way and recovery improves as your body doesn't need to convert amino acids to glucose via gluconeogenesis. Also according to John Berardi's research your body will continue to utilize fat for energy post workout so it can store available glucose as muscle glycogen.

The final 2 weeks of my contest prep what little carbs I did consume were all taken exclusively post workout and I dropped another 1% bodyfat when I made that final switch. So nutrient timing does seem to work when utilized in this manner.

Carbs first thing in the morning is optimal on the days you don't workout as first thing in the morning seems to be the next best time to consume them so your not wrong in what you've been doing.

ST

Severed Ties
08-20-2004, 09:18 PM
It's because his arms are so short he has a 2" ROM. :D

Hey buddy lets not go exaggerating here it's a solid 3" ROM,lol.

ST

JustinF
08-21-2004, 12:59 PM
http://www.gifs.cc/red1ac.gifchops- :D

http://www.gifs.cc/red1ac.gifST- Thanks for that info. I will take that into consideration. So perhaps instead of the oats firsts thing, put some dextrose in my PWO shake, plus whatever carbs I have with dinner following??

JustinF
08-21-2004, 01:05 PM
8/21/04-Arms, Shoulders and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDB OH Press- 10x60's, 8x75's, 5x85's, 90.5x70's

http://www.gifs.cc/red1ac.gifPreacher Curls- 10x115, 6x135, 7x155, 8x135

http://www.gifs.cc/red1ac.gifCG Bench- 10x135, 5x225, 5x225, 7x185

http://www.gifs.cc/red1ac.gifMachine Lateral Raises- 10x135, 8x180, 8x150

http://www.gifs.cc/red1ac.gifHS Curl- 1Px10, 2Px10, 3Px6, 3Px6

http://www.gifs.cc/red1ac.gifElliptical- 30 minutes Random Setting, Level 14, 4.97 miles













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:

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

http://www.gifs.cc/red1ac.gifMeal 3:

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

http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nirean, 5g creatine

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



Calories Eaten Today





Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif

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






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif9 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDecent Session. Gotta run. Catch up with y'alls journals in a bit.

Coke
08-21-2004, 07:24 PM
Nice elliptical training, real good shoulder and arms workout effort!

Severed Ties
08-21-2004, 09:38 PM
http://www.gifs.cc/red1ac.gifchops- :D

http://www.gifs.cc/red1ac.gifST- Thanks for that info. I will take that into consideration. So perhaps instead of the oats firsts thing, put some dextrose in my PWO shake, plus whatever carbs I have with dinner following??

Sounds solid, thats what I'm doing at the moment.

ST

TheGimp
08-22-2004, 07:36 AM
Nice pressing and curling there.

ericg
08-23-2004, 06:28 AM
Those OVHD presses are impressive man. Nice BIs and TRI work as well bro.

Oh and I dont think im going to read your journal much anymore. All the pics of food made me raid the fridge.

JustinF
08-23-2004, 06:39 AM
http://www.gifs.cc/red1ac.gifCoCoa- Thanks bro.

http://www.gifs.cc/red1ac.gifST- Thanks for the advice. I'll let ya know how it works out!

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

http://www.gifs.cc/red1ac.giferic- Thanks bro. LOL, stay strong. That's what those evil ****ers want!! It didn't work on me!!

Mik
08-23-2004, 07:11 AM
:hello:

Focused70
08-23-2004, 10:09 AM
your bench is godly.

HAET! :D

Stash

GrumpyTX
08-23-2004, 10:32 AM
Great lifts man.

Wikked1
08-23-2004, 11:26 AM
THOSE PB curls of your man....they just kill me!

Bruteman
08-23-2004, 09:36 PM
Crazy arm strength bro'! Unbelievable how much weight you can move with those long @ss things!

mixta
08-24-2004, 07:08 AM
Great session Justin, nice work :thumbup:

bill
08-24-2004, 12:58 PM
good cardio session.

JustinF
08-25-2004, 03:30 AM
http://www.gifs.cc/red1ac.gifMik- :eek: Holy ****! Welcome back foo!

http://www.gifs.cc/red1ac.gifSoba- I would disagree, but I'll gladly accept your compliments! ;)

http://www.gifs.cc/red1ac.gifgrumpy- Thanks bro. I finally feel like I'm getting back in the groove.

http://www.gifs.cc/red1ac.gifWikked- I have to have at least ONE string lift, aye?

http://www.gifs.cc/red1ac.gifb-man- LOL, I'd trade it for a decent bench!

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

http://www.gifs.cc/red1ac.gifbill- Thanks. I appreciate it.

JustinF
08-25-2004, 03:44 AM
8/24/04-Legs and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- 3PPSx10, 5PPSx6, 7PPS+25's x5, 7PPSx7, 6PPSx10

http://www.gifs.cc/red1ac.gifSeated Calves- 15x240, 12x340, 10x400

http://www.gifs.cc/red1ac.gifOne-Leg Hammie Curls- 10x135, 4x185, 8x150

http://www.gifs.cc/red1ac.gifOne-Leg Xtensions- 10x135, 7x180, 11x150

http://www.gifs.cc/red1ac.gifElliptical Machine- 20 minutes/level 14/random setting/3.23 miles

http://www.gifs.cc/red1ac.gifRecumbant Bike- 5 minutes (I was waiting for an elliptical to free up)













Daily Consumption
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http://www.gifs.cc/red1ac.gifMeal 1:4 eggs (3 whites), 1 serving rolled oats, 1 banana

http://www.gifs.cc/red1ac.gifMeal 2:4 scoops Nitrean, 1 apple, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 1 medium chicken breast, 1 can spinach, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 3 scoops Nitrean, 1 turkey sandwich (ww bread, 4oz turkey, 1 slice provolone, 1tbsp lite mayo)

http://www.gifs.cc/red1ac.gifPost W/O Shake 2 scoops Nitrean, 5g creatine, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 5: 16 oz lean steak, 1 cup broccoli




My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)
Calories Eaten Today
source grams cals %total
Total: 3425
Fat: 77 694 21%
Sat: 25 225 7%
Poly: 8 73 2%
Mono: 24 218 7%
Carbs: 199 694 21%
Fiber: 25 0 0%
Protein: 487 1949 58%



the steak put me a bit over in calories, but I don't care too much.



Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1 gallon H2O, 2 cups Crystal light, 1 Fresca

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 1600mg GTE, 1500mg Sesathin











Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.25 + 1 hour nap







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI still have that back issue, I may get it looked at. It doesn't really effect my sessions, it's just annoying. At certain times I will feel it. When I tried to do incline crunches on Saturday, it hurt and I couldn't finish the crunches.

That's about it I guess....decent session.

ericg
08-25-2004, 05:21 AM
Nice session man. You have some strong calves. Man, 400+g of pro - you should invest in a cow farm and slaughter your own meat. Keep up the hard work bro.

Wikked1
08-25-2004, 06:45 AM
AWESOME leg session bro! Sorry to hear about the back hope it heals up quick!

Coke
08-25-2004, 07:34 AM
...I'm being optimistic that the back thing is a minor one, good leg session.

TheGimp
08-25-2004, 07:53 AM
That's a lot of protein. Good work :)

JustinF
08-26-2004, 03:47 AM
http://www.gifs.cc/red1ac.giferic-mmmmm, not a bad idea!! ;)

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

http://www.gifs.cc/red1ac.gifCoCoa- Thanks. I think you are correct, it's minor....but it's annoying.

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

JustinF
08-26-2004, 03:55 AM
8/25/04-Chest and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench- 10x135, 5x185, 5x225, 7x275, 6x275, 8x245

http://www.gifs.cc/red1ac.gifHS Incline Press- 2PPSx10, 2PPSx10, 2PPS+25's x 7, 2PPS+10's x 11

http://www.gifs.cc/red1ac.gifDB Flyes- 8x50's, 5x65's, 9x55's

http://www.gifs.cc/red1ac.gifPec Dec- 10x150, 10x180, 8x200

http://www.gifs.cc/red1ac.gifElliptical Machine- 20 minutes/level 14/random setting/2.98 miles

http://www.gifs.cc/red1ac.gifStair/Skier thingy- 5 minutes (I was waiting for an elliptical to free up)













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:4 eggs (3 whites), 1 serving rolled oats, 1 banana

http://www.gifs.cc/red1ac.gifMeal 2:3 scoops Nitrean, 1 apple, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 1 large chicken breast, 1 can spinach, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 1 turkey sandwich (ww bread, 5oz turkey, 1 slice provolone, 2tbsp lite mayo)

http://www.gifs.cc/red1ac.gifPost W/O Shake 2 scoops Nitrean, 5g creatine, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 5: 1 turkey salad, extra turkey, FF ranch dressing




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

Calories Eaten Today
source grams cals %total
Total: 2800
Fat: 47 419 15%
Sat: 13 116 4%
Poly: 9 82 3%
Mono: 11 102 4%
Carbs: 271 1001 36%
Fiber: 21 0 0%
Protein: 333 1334 48%





Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 cups coffee, ~1 gallon H2O, 2 cups Crystal light, 1 Fresca

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 1600mg GTE, 1500mg Sesathin











Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.25 hours







Random thoughts
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http://www.gifs.cc/red1ac.gifFelt pretty run down during yesterday's session. I still do as a matter of fact. My strength is stagnating and actually decreasing...I guess I should expect that on a cut. I may have to adjust some things, as the weight isn't coming off as quick as I would like it to.

The DOMS in my legs are incredible today!! I may take the day off, I may not. I'll decide as it goes on. If I do go, it's back day. weeeeee

ericg
08-26-2004, 05:18 AM
Nice chest work man. Numbers are still impressive eventhough you are cutting. You ever try thermocin? I know you have used some sort of ECA in the past so i wasnt sure; anyways - maybe that would help give you that kick in the gym?? Keep it up bro.

Coke
08-26-2004, 06:53 AM
Real nice chest work!

Isaac Wilkins
08-26-2004, 07:36 AM
Just by looking at this past day's diet, I'd reduce carbs by about 50g and increase fat in order to maintain the same caloric level.

Basically, instead of having a couple of sandwiches at points during the day, make them breadless, and sub a couple of tablespoons of olive oil at some point.

TheGimp
08-26-2004, 08:18 AM
Nice benching.

I'd recommend UD2.0 for maintaining or even increasing strength on a cut :D

Tank23
08-26-2004, 09:06 AM
Good luck with the cutting mate, diet's looking quite good there. Keep it up ay.

Focused70
08-26-2004, 09:07 AM
300 on teh bench doesn't seem too far off, wow.

:bow:

Stash

iLUDEd
08-26-2004, 10:50 AM
UD2, no more needs to be said. :)

ericg
08-26-2004, 01:46 PM
Didnt you do UD2 at one point? Hard to stick to. I think you can just play with the cals and the cardio a bit and you will be fine.

Alke
08-26-2004, 03:39 PM
how long you gonna cut justinF........are you reaching for a specific BF percnetage or just focusing on losing weight in general?

ryuage
08-26-2004, 04:07 PM
just droppin in, how's the sesathin working for you, notice any improvement in any aspect?

mixta
08-26-2004, 06:24 PM
Excellent chest and cardio session Justin. Great benching!

Beast
08-26-2004, 08:28 PM
Strength doesn't look too shabby at all to me, dood. :thumbup:

Bruteman
08-26-2004, 09:39 PM
Great session big man. Is the weight actually coming off real slow, or are you just being impatient and want it off faster?

JustinF
08-27-2004, 02:55 AM
http://www.gifs.cc/red1ac.giferic- No, I haven't tried the thermocin yet. I'm waiting until I'm done with my ephedrine. Even though it's cheap, I hate wasting money. So I don't just want to stop taking it. Yes, I did do UD2 before, while I had good results in the short time I did it, I despise the workouts and I get EXTREMELY pissy with no carbs. It totally kills me, I end up with no energy, and end up either cheating on the diet or skipping sessions. I'm gonna use a different approach this time around.

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

http://www.gifs.cc/red1ac.gifBorris- That really wasn't a great indication of my diet. My carbs are normally around only 20% of total intake. Thanks for the heads up.

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

http://www.gifs.cc/red1ac.gifTheGimp, LUDE- Check my reply aove to ericg, for explanation why UD2 is a no-go for me.

http://www.gifs.cc/red1ac.gifSoba- I'm a good bit over 300 for my 1RM, however on this cut my strength appears to be dropping. :(

http://www.gifs.cc/red1ac.gifAlke- Well officially I will be cutting until the beggining of November. I will re-evaluate where I am at that point and decide to keep going or to switch things up. I'd like to reach 12-13% on this cut.

http://www.gifs.cc/red1ac.gifryuage- To be honest I don't know. I only seriously started taking it when I got my diet in order and started cardio. So I don't really know how much it is contributing to my cut.

http://www.gifs.cc/red1ac.gifmixta- Thanks mang. I appreciate it.

http://www.gifs.cc/red1ac.gifBeast- Thanks, d00der!

http://www.gifs.cc/red1ac.gifb-man- Both to be quite honest. Although I really shouldn't be too concerned with scale weight, and I know that. I know I am leaner (from the mirror), but you know us with our body dysmorphia problems. I'm being quite impatient too, it's only been roughly 2 weeks that I started the cut.

JustinF
08-27-2004, 03:02 AM
http://www.gifs.cc/red1ac.gifWell, I ended up not lifting yesterday. Apparently my body had enough of the short sleeps. As soon as I got home, around 2PM...I fell asleep on the couch. I kept waking up though, about every 1.5-2hours. At about 7PM, I made a steak and some spinach, took a shower and went to sleep. So I got a much needed rest...I feel good this morning.

I'll be doing back and cardio tonight.

I am officially a student again, classes start September 9th. Looks like my WBB time will be cut down a bit, because in the time I'm usually here (at work :p) I will be studying. GUess I can't complain too much about that, I'll be getting paid to do my schoolwork. If only they had tuition reimbursement. I haven't even bought books yet!! It's insane how much this cost, and it's just a community college. I will be doing the accelerated Bachelor's after I'm done with my AS. (The same program Heather is currently in, and almost finished with) That one I won't be able to afford to pay for in cash, so here comes more student loans. :/

Gonna be busy here today, I'll catch up with y'alls journals in a bit, or tomorrow.

Happy Friday!

BIG C
08-27-2004, 04:27 AM
Good luck with college. Keep those grades up, so you can make the Big $$!

I know how hard it is I went back to college last year for fall and spring semesters. It sucks working and going to school. It sucks even more that I had to take this semester off, but I have a baby on the way and the wife isn't working now. Got to pull the overtime, so I can keep the bills up, so I knew I couldn't concentrate on school. :bang:

Isaac Wilkins
08-27-2004, 04:42 AM
Congrats on taking the leap, big guy. Now get your stuff together and you'll be golden.

:cool:

Anthony
08-27-2004, 05:14 AM
Wow, it takes some guts to go back to school - so congrats! What are you studying?

TheGimp
08-27-2004, 05:54 AM
Yeah I hear ya about UD2.0, watever works best for you :thumbup:

Coke
08-27-2004, 06:30 AM
Wish you the best in all endeavors...good luck with the school program.

mixta
08-28-2004, 05:45 PM
All the best with the studying Justin!