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galileo
08-28-2004, 07:36 PM
Good luck man! I just dropped my class because it was too much work for the time I have right now...

JustinF
08-28-2004, 09:08 PM
http://www.gifs.cc/red1ac.gifBig C- It's not my first time going back. I had similar things come up, and that's part of the reason I stopped going in the first place. I will not stop this time, I plan to go straight through to my MBA, although that will take quite some time.

http://www.gifs.cc/red1ac.gifIssac- Thanks bro. My stuff is together now, and there's no turning back.

http://www.gifs.cc/red1ac.gifAnthony- Thanks bro. I'm getting my Business degree.

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

http://www.gifs.cc/red1ac.gifCoCoa- Your continued support is much appreciated bro! :thumbup:

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

http://www.gifs.cc/red1ac.gifXian- Thanks. But you'rs in much more difficult than mine will be to start off. You're doing graduate work, this is just stating out for me.

JustinF
08-28-2004, 09:13 PM
8/27/04-Back and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifPullups- BW-120x10, BW-100x8, BW-100x6

http://www.gifs.cc/red1ac.gifHS Rows- 1PPSx 10, 2PPSx10, 2PPS+25's x8, 2PPS+35's x5, 2PPSx10

http://www.gifs.cc/red1ac.gifHS Pulldowns- 2PPSx8, 2PPS+25's x6, 2PPS+25's x5, 2PPSx10



http://www.gifs.cc/red1ac.gifElliptical Machine- 20 minutes/level 14/random setting/2.54 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

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



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

Calories Eaten Today






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

http://www.gifs.cc/red1ac.gif










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







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif

JustinF
08-28-2004, 09:24 PM
8/28/04-Arms, Shoulders and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifHS Curls- 1Px10, 2Px10, 3Px10, 3P+25x6, 3P+25x5, 2Px10

http://www.gifs.cc/red1ac.gifSmith OH Press- 1PPSx10, 2PPSx9, 2PPS+25's x5, 2PPS+10's x6

http://www.gifs.cc/red1ac.gifShrugs- 10x225, 10x315, 5x405(back), 6x315

http://www.gifs.cc/red1ac.gifHammer Curls- 10x55'sx3

http://www.gifs.cc/red1ac.gifOHDB Tricep Xtensions- 10x75, 10x90, 9x105

http://www.gifs.cc/red1ac.gifRope Tri Pressdowns- 15x100, 12x120, 7x150

http://www.gifs.cc/red1ac.gifOne Hand Tri Pressdowns- 45x10, 65x10



http://www.gifs.cc/red1ac.gifElliptical Machine- 30 minutes/level 14/random setting/5.65miles :eek:















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

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



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

Calories Eaten Today






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

http://www.gifs.cc/red1ac.gif










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







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNot much time to update, I'm not going to go back and post diet and stuff. It's been a crazy weekend. Heather's grandmother had a stroke(:(), so we've been in the hospital alot. Most of the day today, after I went to the gym, and we will be there tommorow as well. She is respoding very well to family around her, and that is the most important thing right now. From what I've been hearing she's been a bit dillusional, so we didn't know what to expect going in. As soon as I walked into the romm, she gave a huge smile and said "There's my grandson!"

Grampy had said that this is the most progress she has shown since a bunch of the family came to the room. So hopefully that trend continues. I'm gonna hit the sack now. Been a long day, and another one coming tomorrow.

Tell those you love that you love them, you never know when it'll be the last time. Take care y'all. I'll catch up with your journals from work on Monday.

BIGBRI
08-28-2004, 09:32 PM
Justin, I hope everything is ok. Your family is in my prayers. If you need anything let me know.

brian

dissipate
08-30-2004, 03:49 AM
i'm sorry about what's happening, justin.. :/ you take care dude.

JustinF
08-30-2004, 06:05 AM
http://www.gifs.cc/red1ac.gifBrian- Thanks bro, I appreciate it.

http://www.gifs.cc/red1ac.gifdissipate- Thanks you. I appreciate the kind words.

JustinF
08-30-2004, 06:13 AM
http://www.gifs.cc/red1ac.gifWell, grammy seemed to be doing a lot better yesterday. She had a couple people from her church come to visit her before we came again. I guess she has episodes when she is alone, not around family....some dillusional stuff. Thinking her husband is "floating" through the hospital and stuff like that. I feel so bad seeing her in this condition. I know it's a fact of life, but getting old sucks. Her husband (grampy) is so sad. He sits by her side for the entire time that he is allowed to. He is such a vibrant and positive guy at 85 years old, you'd think he was in his 60's. I've never seen him look so tired and sad....he's trying so hard to hold it all together. Bless his heart.

I spoke to some people from his church, they are going to bring him some food during the week, because I know he is not cooking for himself, he's hardly eating anything at all. I've been bringing him stuff when I visit them in the hospital, but unfortunately I can't get there during the week, it's quite a long distance away. We don't know if she will be getting out of there and going to a rehabilitaion center this week or not.

Anyways...on the training front. I have been getting all my sessions in, cardio and weights. Diet has been okay, could be better, but whatever. I'm not too worried with all the cardio I'm doing. I can see a difference n the mirror, I have yet to take any updated measurements or step on the scale. I think I'll do that only monthly anyways.

Got some work to do, so I'll get to doing it I suppose. :)

ericg
08-30-2004, 06:24 AM
Sorry to hear about the things that are going on. Seems like things will work out though with your strong family. I admire you for keeping everything rolling despite all the things going on in your life. Your soul is as strong as your preachers.

Wikked1
08-30-2004, 07:49 AM
Hey bro your family is in my thoughts. It's hard to keep things in perspective during times like this but there is a reason for everything. Good news on the cardio whore action :thumbup:

GrumpyTX
08-30-2004, 08:02 AM
Glad to hear that grandmother is doing better. Nice lifting on that last post.

Chubrock
08-30-2004, 09:32 AM
Hope everything works out for ya big fella (family and college). Good luck with getting to your desired BF, as I'm really looking forward to seeing some pictures.

Focused70
08-30-2004, 09:43 AM
:(

Nice session otoh Justin.

Stash

iLUDEd
08-30-2004, 10:51 AM
sorry to hear about whats happening, it must be rough. all the best with your gran dude

cphafner
08-30-2004, 09:47 PM
I'm soprry to hear about your grandmother. Good luck with school. Sounds like you'll be busy.

Beast
08-30-2004, 11:43 PM
I hope the grandmother recovers quickly.

What the hell happened to Daily Consumption? :p

JustinF
08-31-2004, 03:29 AM
http://www.gifs.cc/red1ac.giferic- Thanks bro. I really do appreciate the kind words.

http://www.gifs.cc/red1ac.gifWikked- That belief is what keeps me positive bro. Thanks for the thoughts.

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

http://www.gifs.cc/red1ac.gifC-Rock- Thanks bro. Pics will be coming at the end of October or beggining of November.

http://www.gifs.cc/red1ac.gifSoba- Thanks bro, I appreciate your comments.

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

http://www.gifs.cc/red1ac.gifcphafner- Thank you on both accounts. I sure will be busy, but it will pay off in the end.

http://www.gifs.cc/red1ac.gifBeast- LOL. Well, if you bothered to actually read my posts, I said I wasn't going to go back and post the past few days. :p Thanks for the support!

JustinF
08-31-2004, 03:40 AM
8/30/04-Legs and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- 2PPSx10 (one leg), 4PPSx5, 7PPSx7, 7PPSx7, 5PPSx15

http://www.gifs.cc/red1ac.gifLeg Extensions- 10x135 (one leg), 15x255, 12x255, 12x135

http://www.gifs.cc/red1ac.gifHammie Curls- 10x165, 10x225, 8x255

http://www.gifs.cc/red1ac.gifSeated Calves- 12x320x3





http://www.gifs.cc/red1ac.gifElliptical Machine- 25 minutes/level 14/random setting/4.69miles















Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 1 bowl of Honey Bunches of Oats with Strawberries, 4 eggs (3 whites), 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 2: 4 scoops Nitrean, 1 cup lowfat cottage cheese, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 6 pcs. Spicy Tuna sushi, 4 pcs. tuna sashimi, 2 pcs salmon sashimi, 1 pc makrel sashimi, small bowl mushroom soup, various bites of assorted kimchee

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

http://www.gifs.cc/red1ac.gifPost W/O Shake 4 scoops Nitrean, 60g dextrose (forgot the creatine) *I may drop the creatine until I bulk*

http://www.gifs.cc/red1ac.gifMeal 5: 8oz chicken breast in cheese sauce over 1.5 cups rice. Half a can of carrots.



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

Calories Eaten Today






Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif ~1 gallon H2O, 4 cups Crystal Light Iced tea, 4 cups coffee

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 400mg GTE










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6.25 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifStrength continues to decline. :(

ericg
08-31-2004, 05:44 AM
Nice work man. You have a ton on your plate right now so just keeping things moving is an awesome feat in itself. No worries about the slight loss of strength, once you get it all figured out people in the gym will be staring at you again.

Coke
08-31-2004, 06:10 AM
I am not trying to hear that...you'll always have it goin! - nice leg effort.

mixta
08-31-2004, 06:19 AM
Nice leg and cardio session Justin. I agree with ericg and CoCoa :)

bill
08-31-2004, 02:43 PM
nice diet Justin, whats gte, foc's

Alke
08-31-2004, 02:46 PM
only 7pps.......:D


so you gonna try westside, it seems to be doing the trick to getting me out of my slump :)

JustinF
08-31-2004, 07:10 PM
http://www.gifs.cc/red1ac.giferic- Thanks bro. I'm not overly concerned, as I'm on a cut. It just sucks for the old ego!! :(

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

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

http://www.gifs.cc/red1ac.gifbill- GTE= green tea extract and FOC's= fish oil caps.

http://www.gifs.cc/red1ac.gifAlke- I know!! :( WEAK!! I do plan a westside cycle after the completion of my cut.

JustinF
08-31-2004, 07:16 PM
8/30/04-Rest
http://www.gifs.cc/rule3.gif












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

http://www.gifs.cc/red1ac.gifMeal 2: 4 scoops Nitrean, 1 cup lowfat cottage cheese, 4 FOC's

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

http://www.gifs.cc/red1ac.gifMeal 4: 2 cups salad greens, 5oz turkey breast, 4 thin slices provolone, 3 tbsp FF Ranch

http://www.gifs.cc/red1ac.gifPost W/O Shake

http://www.gifs.cc/red1ac.gifMeal 5: 6 turkey meatballs, three-quarters cup of ww pasta, 1 cup tomato sauce, 3 slices ww bread









Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif ~1 gallon H2O, 4 cups Crystal Light Iced tea, 4 cups coffee

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 400mg GTE










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.75 hours + ~2hour nap (off and on)






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDecided to take a rest day today, I don't know why, just felt like it. I ended up napping for quite a bit on the couch. I think I may make the long trip to the hospital to check in on gram and gramps tomorrow after work, before I go to work out.

Gonna hit the sack now, I'll catch up with y'alls journals in the AM hopefully. I'm gonna be mad busy for the rest of the week, so I'll do my best.

bill
09-01-2004, 07:07 AM
FOC's do they give you stinky breath. he he

ElPietro
09-01-2004, 07:30 AM
http://www.gifs.cc/red1ac.giferic- Thanks bro. I'm not overly concerned, as I'm on a bulk.


:confused::confused:

GrumpyTX
09-01-2004, 07:42 AM
That was a nice leg day.

Relentless
09-01-2004, 08:10 AM
looks like the diet is pretty well dialed in, big man...

I managed to ruin ElPietro's diet on the weekend (party food, beer, etc.) so you're that much further ahead. Although he didn't look like he had *that* much to lose on the beach. I tellya, if Petey gets his diet dialed in for a consistent and effective 3 months or so, I think he could destroy us all.

ElPietro
09-01-2004, 08:25 AM
Lol, we'll see since that has never happened in my entire life. Thanks for the comments, but I felt pretty embarrassed with teh shirt off, but I guess after crawling through dirt for a few hours made it worth the swim in frigid waters.

Wikked1
09-01-2004, 09:47 AM
HOLY damn did I read those one legged extensions right back there? WHEW!! That's 15x255, 12x255.....DAMN!!!! That's as much as I do with both legs and more reps damn it!

JustinF
09-02-2004, 02:58 AM
http://www.gifs.cc/red1ac.gifbill- Only when I burp!! :p

http://www.gifs.cc/red1ac.gifPete- lol. I edited. I guess the lack of food is messing with my mind!

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

http://www.gifs.cc/red1ac.gifScott- Yeah, I think it's pretty much figured out. My biggest problem is missing meals due to lack of time. :(

http://www.gifs.cc/red1ac.gifWikked- While I wish that was the case, only the first set of each were one legged. (to warmup)

JustinF
09-02-2004, 03:12 AM
9/01/04-Chest and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench- 10x135, 5x185, 5x225, 6x275, 5x275 drop to 9x225

http://www.gifs.cc/red1ac.gifIncline DB Press- 8x75's, 8x85's, 6x95's+2Forced

http://www.gifs.cc/red1ac.gifDB Flyes- 8x60's, 6x70's, 10x50's

http://www.gifs.cc/red1ac.gifElliptical Machine 30minutes/level15/4.16 miles

*Will do a different cardio next time. My hps started hurting towards the end of this session, plus I've been doing the elliptical the whole time. I'm gonna change it up a bit, but keep it low-no impact for my knee.











Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 5 eggs (3 whites), 1 banana, 4 FOC's

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

http://www.gifs.cc/red1ac.gifMeal 3: 1 large chicken breast, .5 cup ww pasta

http://www.gifs.cc/red1ac.gifMeal 4: 5oz turkey breast, 4 thin slices provolone, 2 tbsp natty PB, 1 banana

http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nitrean, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 5: large roast beef sub from Subway (double meat, provolone cheese, all veggies and dijon horseradish sauce), some Sunchips.

*Not a good day diet wise.









Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif ~.25 gallon H2O :mad:, 4 cups Crystal Light Iced tea, 4 cups coffee

http://www.gifs.cc/red1ac.gif50mg ephedrine hcl, 400mg GTE










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.gifDecent chest session. I'm going to change up the flat bench for a while. Starting next week, I am going to a 5x5 routine. After I can get all of that I will up the weight, I'll start at 275 I think.

This was my first time ever doing DB Incline Press. I was pretty surprised how easy the 85's felt. I liked the excercise, I'll be keeping it. I may do some flat DB presses later down the road as well. The 70lb DB's on Flyes damn near ripped my arm off. :eek: I may keep these at 60lbs max for now, and concentrate on form and reps.

Gram may be going home this weekend. She's still far from 100%, but hopefully this happens. Anyways, I have a ****load of work to do. Gonna be another busy one. Take care y'all.

ericg
09-02-2004, 05:26 AM
Nice chest session bro. :thumbup: to the good news on gram!!

Coke
09-02-2004, 05:46 AM
That is some real hopeful news for the family bro!! - fine chest workout.

Chubrock
09-02-2004, 06:59 AM
Jesus brother, 70s on flyes? My god man, I don't even use the 70s for DB Press haha. Good lifts!

BIG C
09-02-2004, 07:59 AM
Great chest workout!

dissipate
09-02-2004, 08:04 AM
your 1 leg extensions and ham curls are SCARY!

bill
09-02-2004, 08:06 AM
Spinach yuck Greens yuck. Strong chest workout.

ryuage
09-02-2004, 08:11 AM
nice chest session, .25 gallons water??? what happened not thirsty? hehe

Tank23
09-02-2004, 08:15 AM
Duderino!! I see you've jumped on the oats+splenda+eggs bandwagon too. T'was a staple of last year's bulk 4 me ;)

Diet overall is lookin great.

5x5 should be fun, it's a great way to train. Keep us posted mang.

Focused70
09-02-2004, 09:31 AM
Wowza chest session.

Now I feel bad on taking time off. heh.

Stash

galileo
09-02-2004, 02:00 PM
Keep it up and maybe someday you'll be able to do your bodyweight. :p

Bruteman
09-02-2004, 02:57 PM
Good chest work dude. I kinda forgot about your knee, how's it feeling lately?

mixta
09-02-2004, 05:09 PM
Excellent Chest and Cardio session Justin!

TheGimp
09-02-2004, 05:52 PM
That's what you call a decent chest session? Looks great to me :)

JustinF
09-05-2004, 12:18 PM
http://www.gifs.cc/red1ac.giferic- Thanks bro.

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

http://www.gifs.cc/red1ac.gifC-rock- ;) Like I said though, I'm gonna drop down a bit on those. They were a bit too heavy.

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

http://www.gifs.cc/red1ac.gifdissipate- The one leg was only the first set of each, but thanks!

http://www.gifs.cc/red1ac.gifbill- Yum, and Yum. I like them both! :p

http://www.gifs.cc/red1ac.gifryuage- I was just up and about all day at work, and I forgot my water bottle.

http://www.gifs.cc/red1ac.giftank- I'll keep y'all posted!

http://www.gifs.cc/red1ac.gifSoba- I've had my fair share of time off!! Thanks for the compliment.

http://www.gifs.cc/red1ac.gifxian- :swear: I can do my bodyweight, just not a lot. :(

http://www.gifs.cc/red1ac.gifb-man- It's ok. It still has it's moments where it acts up, but it seems to be getting better. *knock on wood*

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

http://www.gifs.cc/red1ac.gifTehGimp- Thank you.

JustinF
09-05-2004, 12:24 PM
9/04/04-Back and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifPullups- BW-130x8, BW-100x8, BW-80x6

http://www.gifs.cc/red1ac.gifHS Row- 1PPSx8, 2PPSx8, 2PPS+35's x6, 2PPS+25's x8, 2PPSx15(one arm)

http://www.gifs.cc/red1ac.gifHS Pulldowns- 2PPSx8, 2PPS+25's x6, 2PPS+25's x6, 1PPS+35's x12(one arm)

http://www.gifs.cc/red1ac.gifHyperextensions- BWx15, +25x10, +45x12

http://www.gifs.cc/red1ac.gifElliptical Machine 30minutes/level14/3.35 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 4 scoops Nitrean, 60g dextrose

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











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

http://www.gifs.cc/red1ac.gif










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






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif

JustinF
09-05-2004, 12:31 PM
9/04/04-Shoulders, Arms and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifHS Curls- 1Px10(one arm), 2Px10, 3Px6, 3P+25x6, 3P+25x6, 1P+25x10(one arm)

http://www.gifs.cc/red1ac.gifSmith Machine OH Press- 1PPSx10, 2PPSx5, 2PPS+25's x5, 2PPS+10's x8

http://www.gifs.cc/red1ac.gifOHDB Extension- 10x80, 10x105, 8x115, 8x115, 9x100

http://www.gifs.cc/red1ac.gifHammer Curls- 7x60's, 10x50's, 8x55's

http://www.gifs.cc/red1ac.gifIncline Crunches- BWx15, +25x10, +25x10

http://www.gifs.cc/red1ac.gifTricep Pressdowns (rope)- 15x100, 15x130, 10x150

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



http://www.gifs.cc/red1ac.gifElliptical Machine 20minutes/level14/Random Setting/3.83 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 4 scoops Nitrean, 60g dextrose

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











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

http://www.gifs.cc/red1ac.gif










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






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif Crazy busy Thursday and Friday at work. No sessions, so I made them up this weekend, which I just posted.

Good news, gram is back home, I'm going to visit her now. :D

I know I've been slacking in your journals, but I've hardly been online. I'll catch up tonight when I get home or tomorrow.

p34c3!!

Beast
09-05-2004, 02:07 PM
Wow, kickass OH presses.

How do you measure out your dextrose? I just fill up the scoop that came with my protein powder halfway. Is that enough?

iLUDEd
09-05-2004, 10:59 PM
whats a PPS?

TheGimp
09-06-2004, 05:38 AM
Bumper update, nice couple of sessions :thumbup:

Coke
09-06-2004, 05:45 AM
Them 2 sessions lookin very nice - ;)

dissipate
09-06-2004, 08:07 AM
it's great that your grandmother is back home! i hope she stays alright.

mixta
09-06-2004, 05:56 PM
Good work with the shoulders, arms and cardio session Justin!


whats a PPS?

Im pretty sure its plates per side, someone can correct me if im wrong :D

JustinF
09-07-2004, 07:31 AM
http://www.gifs.cc/red1ac.gifbeast- Thanks. I use 1/3 a cup for my dextrose. I am going by the label, that says a 1/4 cup is 75g, if I recall correctly.

http://www.gifs.cc/red1ac.gifLUDE- As mixta stated, it is plates per side. It refers to 45lb plates.

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

http://www.gifs.cc/red1ac.gifCoCoa- Thank you sir. Your support is appreciated.

http://www.gifs.cc/red1ac.gifdissipate- Thank you for the well wishes. She seems to be doing quite a bit better.

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

JustinF
09-07-2004, 07:35 AM
http://www.gifs.cc/red1ac.gif No session yesterday. I went to visit gram again, and I cut up spme trees at mom's place. Relaxed with wifey a lot this weekend, and it's a good thing, as I think our time will be limited with us both having homework and stuff. I'll try to get as much done during the week as I can. I start classes tomorrow night, and I am actually very excited to be going back to school. :D

I think I will go back to a 3 day split to make things easier.

Monday- Cardio and abs before school
Tuesday- Legs and Shoulders
Wednesday- Cardio and abs before school
Thursday- Chest and Bi's
Friday- Off or Cardio
Saturday- Back and Tri's
Sunday- Cardio and Abs

I may continue to do 10-15 minutes of cardio after the weight sessions as well.

MixmasterNash
09-07-2004, 08:19 AM
Whoa, total ownage of the Online Journals AND flashy graphics. And good pressing. More pullups!

Mik
09-07-2004, 01:52 PM
ounds like a great weekend Justin. Good luck with class.

JustinF
09-07-2004, 05:59 PM
http://www.gifs.cc/red1ac.gifMMN- lol. I do what I can. :) The pullups are tough for me as I'm ~300lbs. I do go to failure on them though. They'll get better as I drop weight.

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

JustinF
09-07-2004, 06:08 PM
9/04/04-Legs, Shoulders and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- 2PPSx10(one leg), 4PPSx5, 7PPSx8, 7PPSx7, 7PPSx6 drop to 5PPSx7

http://www.gifs.cc/red1ac.gifLeg Extension- 10x135(one leg), 15x210, 10x255

http://www.gifs.cc/red1ac.gifLeg Curl- 10x150(one leg), 12x225, 10x255

http://www.gifs.cc/red1ac.gifSeated Calves- 15x300, 9x400, 9x350

http://www.gifs.cc/red1ac.gifOH DB Press- 10x60's, 8x75's, 7x85's (30 second rest) 7x70's

http://www.gifs.cc/red1ac.gifShrugs- 10x225, 10x315, 9x405, 11x315





http://www.gifs.cc/red1ac.gifElliptical Machine 20minutes/level14/Random Setting/3.39 miles













Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs (1 white), 1 serving oats with splenda, 1 banana, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup 4% cottage cheese, 4 scoops Nitrean, 4 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 2 cans tuna, 1 apple

http://www.gifs.cc/red1ac.gifMeal 4: 6oz turkey breast, 2 slices provolone cheese, 1 can spinach

http://www.gifs.cc/red1ac.gifPost W/O Shake 3 scoops Nitrean, 75g dextrose

http://www.gifs.cc/red1ac.gifMeal 5: 1 turkey salad wit FF Ranch, 1 cup 4% cottage cheese


Calories Eaten Today
source grams cals %total
Total: 3177
Fat: 68 608 20%
Sat: 27 241 8%
Poly: 7 63 2%
Mono: 11 97 3%
Carbs: 220 797 26%
Fiber: 21 0 0%
Protein: 428 1713 55%










Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif ~1.5 gallons H2O, 4 cups coffee, 4 cups Crystal Light Iced Tea

http://www.gifs.cc/red1ac.gif100mg ephedrine hcl, 1600mg GTE










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.gif Pretty good session, I feel good. I sprinted the entire last minute of the elliptical, my HR got to 196!!! :eek:

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

bill
09-07-2004, 06:08 PM
looks like a busy schedule J keep it up.

cphafner
09-07-2004, 08:15 PM
good luck at class, try not to scrase them youngings too much!

mixta
09-07-2004, 09:36 PM
Excellent session there Justin. Nice work with the leg pressing and extensions!

MixmasterNash
09-07-2004, 10:11 PM
~1.5 gallons H2O, 4 cups coffee

Ah. Breakfast.

JustinF
09-08-2004, 03:36 AM
http://www.gifs.cc/red1ac.gifbill- Thanks. From past experience, I seem to thrive when I'm at my busiest. Hopefully that pattern holds true. :)

http://www.gifs.cc/red1ac.gifcphafner- LOL. I'm actually not too sure what kinda peeps will be in the class. It is from 4:30PM-7:30PM, too early for the 9-5 folks. Maybe soccer moms? Last time I was in school, it was 7:30-10:30PM, that would just kill me now, having to be up at 3:45AM every day. ALthough I may have to do that for some classes.

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

http://www.gifs.cc/red1ac.gifMMN- w0rd. The breakfast of champions! :D

Isaac Wilkins
09-08-2004, 03:52 AM
3:45 makes Baby Jesus cry. :cry:

I feel your pain.

Anthony
09-08-2004, 04:14 AM
Your schedule looks pretty crazy. 3:45! Just make sure you don't burn out before the 25th! :D

Coke
09-08-2004, 06:17 AM
Props on the leg and shoulder session...good luck with school man.

TheGimp
09-08-2004, 06:51 AM
196?! Good work there :eek:

galileo
09-08-2004, 01:33 PM
So, did you ever find your heart after it flew out of your damned chest?

bill
09-08-2004, 06:50 PM
curl jockey

JustinF
09-09-2004, 02:53 AM
http://www.gifs.cc/red1ac.gifIssac- I would actually much rather wake up early and get to work early than deal with rushour traffic! It's not so bad I guess, I'm used to it, as you are I'm sure.

http://www.gifs.cc/red1ac.gifAnthony- Don't you worry about that!

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

http://www.gifs.cc/red1ac.gifTheGimp- Yup!! Cool, huh?

http://www.gifs.cc/red1ac.gifXian- Everyone always told me I was a heartless bastard, so I guess now it's true huh? :)

http://www.gifs.cc/red1ac.gifbill- :scratch: I haven't curled since last Sunday!?!?! :D But yes, I am, and damn proud of it!!

JustinF
09-09-2004, 03:02 AM
http://www.gifs.cc/red1ac.gifWell, the gym was insanely busy yesterday, so instead of staying there, since it was only a cardio day...I went home and did 45minutes on the bike.

Class went well last night, I have an assload of homework to do. I have to read 106 pages by Monday, when I will have a quiz on the reading. I also have a 3 page paper to write. ****. I guess that's what I get for taking accelerated classes, cramming a full semester class into 8 weeks. Ah well, I'd rather get it done with sooner.

I planned a little getaway for Heather and I for the weekend. Actually Friday and Saturday. We'll be going to a little bed and breakfast up in North Conway, NH. (In the White Mountains) We'll do some hiking, maybe catch that scenic train ride thing, etc. Should be a good time. Unfortuneatly I had to ruin the suprise, as I needed her to take Friday off of work. Things have been so hectic for us lately, I just thought it would be a much needed change of pace, and time alone, away from family, phones, and just life in general. :D

As I stated earlier, my WBB time will be cut down quite a bit, as I'll be doing my homework at work when I have downtime instead of surfing. :( I guess it'll pay off in the end, right? That's what everyone keeps saying anyways. ;)

I'll be hitting back and tri's tonight, and chest and bi's Friday morning before we leave, as we won't ve around Satrday to do it.

Holla at y'all later.

galileo
09-09-2004, 05:19 AM
Tell them about the half-bag of doritos, chump!

JustinF
09-09-2004, 05:20 AM
*******!!

JustinF
09-09-2004, 05:20 AM
Forgive me Father, for I have sinned.

Yes, I must confess. I ate a half a bag of Doritos last night. :(

JustinF
09-09-2004, 05:20 AM
BUt they were WOW's. :angel:

Anthony
09-09-2004, 05:49 AM
Sounds like a nice trip, have fun!! And what's wrong with doritos??

Wikked1
09-09-2004, 06:29 AM
Good luck hitting the books bro! Little helpful hint for wifey surprises. You need to find out the name of a good friend of hers at work.....then have friend make put you in touch with the wifey's supervisor or what-ever then YOU can explain and not spill the beans until the morning of......well that's what I do anyway! Enjoy the trip! You have a doritos obsession?

dissipate
09-09-2004, 06:29 AM
ouch that's a lot of homework. have a good trip justin!

Mik
09-09-2004, 10:18 AM
Mmmmmmm doritos!!!!!!!!!1

Relentless
09-09-2004, 10:34 AM
Forgive me Father, for I have sinned.

Yes, I must confess. I ate a half a bag of Doritos last night. :(

you have been infected by teh Pietrovirus

next thing you know you'll be smoking and eating Taco Smell


it's fine by me though

I already have my t-shirt picked out

ectx
09-09-2004, 11:51 AM
teh Pietrovirus, otherwise known as elFattyStrainB, Burrito variant is a horrible thing. For you suckers. It means I'll win. I'm vaccinated, btw. Fear me. Cal, best be getting that shirt for me.

Focused70
09-09-2004, 01:48 PM
Yo quiero Taco Smell!!!

just kidding joto.

Stash

Punky
09-09-2004, 06:37 PM
I think they're called WOW Doritos b/c before you realize it, you say "WOW I ate half the damn bag!" and then later "WOW my azz is huge now!" and so on, and so on.....

cphafner
09-09-2004, 10:06 PM
enjoy your weekend!

TheGimp
09-10-2004, 05:44 AM
Sounds like you're set for a great weekend :)

Coke
09-10-2004, 06:15 AM
U-2 deserve the getaway, have a wonderful time!

JustinF
09-13-2004, 05:28 AM
http://www.gifs.cc/red1ac.gifAnthony- Thanks. Nothing is wrong with them; unless you are in my situation: fat and []itrying[/i] to cut. ;)

http://www.gifs.cc/red1ac.gifWikked- Not a bad idea at all, unfortunately this is a new job for her, and I don't know anybody there yet.

http://www.gifs.cc/red1ac.gifdissipate- Yes, it was. And I did, thanks!

http://www.gifs.cc/red1ac.gifmik- w0rd.

http://www.gifs.cc/red1ac.gifCallahan- Don't get so hasty sir!! I'm not out for the count, yet!!

http://www.gifs.cc/red1ac.gifec-joto- See comments above. Though shalt not win!

http://www.gifs.cc/red1ac.gifSoba- :mad: Just had to mention Taco Bell, didn't ya! ;)

http://www.gifs.cc/red1ac.gifPunky- Me thinks you are correct! Everything has gotten bigger, not in a good way!! :(

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

http://www.gifs.cc/red1ac.gifTheGimp- I sure was!!

http://www.gifs.cc/red1ac.gifCoCoa- Thanks bro, we did!

BIGBRI
09-13-2004, 05:33 AM
it is always good to get some time away from things with your wife...me and mine need to try that too

JustinF
09-13-2004, 05:45 AM
http://www.gifs.cc/red1ac.gifWell, the weekend didn't exactly start off the way I would have liked. I stayed at work late on Thursday, and did not get to the gym. Then Friday I was suppose to have the day off, but I had to go to work. I was there from 4:30AM-9:30AM. So I couldn't go to the gym as I had planned before we left for NH. I'll make it up this week though.

As far as the getaway, it was very nice. We had an excellent time. We took the Ram up Mt. Washington, that was fun...Heather was nervous the entire time. For anybody that may have done it before, you know how narrow and windy the roads are at some points, with no gaudrails. My Quad Cab Ram was pretty much the largest vehicle on those small roads. On the way up, we saw a car off the road, the only thing that saved him was some trees. His car was literally on it's side wedged between the trees and the dropoff. God was watching over him. I don't know if he was driving like a moron, or if his brakes failed or what. In any case, he's very lucky to be alive.

All in all it was very nice, very relaxing. A much needed getaway from daily monotonous life.

One funny probably TMI story:
I had just taken a shower, and was waiting for Heather to come in the room, so yes, I was naked. As she came in, I popped the top to a pretty expensive bottle of champagne. POW!! The cork flies out, hitting the ceiling. The geyser explodes from the bottle ( I was half laying down on the bed). All over me and the bed. :redface: In case you have never had champagne on your balls, it stings like a mofo!! It was good for a very long laugh, and we still had a great night! :) Yes, I am smoooooooth!

Anyways, I did about 6 hours of homework yesterday after we got back, and I have a bit more to do tonight before class. I hope to get a cardio session in this evening.

I'll put up a couple pics of the weekend.

http://images7.fotki.com/v105/photos/7/75073/1320782/DSCN0419-vi.jpg

http://images8.fotki.com/v108/photos/7/75073/1320782/DSCN0422-vi.jpg

http://images8.fotki.com/v107/photos/7/75073/1320782/DSCN0436-vi.jpg

http://images7.fotki.com/v106/photos/7/75073/1320782/DSCN0440-vi.jpg

http://images7.fotki.com/v105/photos/7/75073/1320782/DSCN0424-vi.jpg

Mik
09-13-2004, 06:56 AM
Man, I thought that truck was big until I saw the pic of you in front of it! :)

JustinF
09-13-2004, 06:59 AM
Man, I thought that truck was big until I saw the pic of you in front of it! :)

LOL!!! Here's a better perspective:

http://images8.fotki.com/v108/photos/7/75073/1320782/DSCN0420-vi.jpg

GrumpyTX
09-13-2004, 08:32 AM
LOL. I thought the same thing as Mik.

Great pics.

Focused70
09-13-2004, 08:54 AM
wow.

so this is how corn (and people) grow in New England.

HYOOOOGE. :D

Stash

Chubrock
09-13-2004, 09:22 AM
Awesome stuff man. Glad the trip went good for ya. How's the cut contest coming along?

ryuage
09-13-2004, 10:21 AM
just dont stand on front of my truck, you'll make it look puny

bill
09-13-2004, 11:01 AM
Real smooth brother. lol nice pics looks like you two had fun. Did the diet stay intact>?

Anthony
09-13-2004, 04:22 PM
All I know is there better not be any cork popping at the super8!!!!! Nice pics bro, glad you two had a good time!

cphafner
09-13-2004, 06:03 PM
Pics looks great. I'm very happy to say that I've never had champagne on my balls.

rookiebldr
09-13-2004, 06:13 PM
LOL Great pics Justin.

It's been about 12 years since I've been up mt Washington and it was definitely an interesting ride. We had an Accord so we didn't take up ALL the road forcing other cars off into the ditch. ;) J/K, I that car was extremely lucky. It's a long way down.

mixta
09-13-2004, 11:28 PM
Great pics justin! :)

MixmasterNash
09-13-2004, 11:39 PM
LOL, that is classic. I've had champagne in a few places, but the balls is not one of them. Ah, what a community that we feel free to share such intimate details.

Nice truck.

TheGimp
09-14-2004, 02:13 AM
LOL

Nice pics, sounds like a good time :)

ericg
09-14-2004, 05:35 AM
Nice pics man!! Sounds like you two kids had a fun time.

Wikked1
09-14-2004, 07:02 AM
Nice batch of pics bro...looks like it was an excellent new england day (for a change)!
Gotta tell ya man.....I'm in serious envy of those guns you're carrying around! Looking BIG!

galileo
09-14-2004, 07:34 AM
Big truck, small woman. You got the goods!

JustinF
09-14-2004, 08:46 AM
Thanks for the comments all. I'll respond individually tonight, as well as get my session posted. Between school and work getting crazy all of a sudden, I'm running around like a chicken with it's head cut off. There's not enough hours in the day!! I'll catch up in your journals tonight as well.

Mik
09-14-2004, 09:00 AM
Big truck, small woman. You got the goods!

ROFL!!!!!

JustinF
09-15-2004, 03:30 AM
http://www.gifs.cc/red1ac.gifbrian- Most def. I love when I get to actually spend time with her outside of the gym. Lately that is the only place we get to see eachother, besides for an hour or two at night before I have to hit the gym. It does wonders for the relationship too, don't let things get repetative and stagnant, it's not about the money spent (I spent not much at all this past weekend), it's about the thought and planning. ;)

http://www.gifs.cc/red1ac.gifMik- ;) I look better in the pic than in real life.

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

http://www.gifs.cc/red1ac.gifSoba- Nope. They aren't too big, generally, up here. I wasn't born and raised up here, but thanks!! :D

http://www.gifs.cc/red1ac.gifc-rocka- Meh. See my post to follow the comments. Not good.

http://www.gifs.cc/red1ac.gifryuage- lol. What do ya drive? I used to drive a regular cab Dakota, so I can relate to small trucks.
http://images2.fotki.com/v21/photos/7/75073/292374/DVC00111-vi.jpg

http://www.gifs.cc/red1ac.gifbill- Thanks, and for the most part yes. I just haven't been eating near enough.

http://www.gifs.cc/red1ac.gifAnthony- But why not?? :angel:

http://www.gifs.cc/red1ac.gifcphafner- LMAO!! Good thing, don't try it!

http://www.gifs.cc/red1ac.gifJeff- haha! Don't try to blame me! He was off the road before I even made it to that spot! He was extremely lucky!

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

http://www.gifs.cc/red1ac.gifMMN- LOL, Thanks man. It's true, the community is a close knit one. :p I can share anything here!

http://www.gifs.cc/red1ac.gifTheGimp- It was a great time, thanks.

http://www.gifs.cc/red1ac.giferic- We did, very much. Thanks.

http://www.gifs.cc/red1ac.gifWikked- Thanks bro, though I would hope my gunz have some size. I'd look pretty funny with 15" arms on this body!!

http://www.gifs.cc/red1ac.gifxian- w0rd 2 that!!

JustinF
09-15-2004, 03:41 AM
http://www.gifs.cc/red1ac.gifWell, you may have noticed the lack of updates. :( Unfortunately I can't say everything is going well with the training and cardio either for that matter. I have one of my guys out on vacation this week, and my boss is out this week due to a death in the family. So not only am I doing my work, but that of two others as well. Add to that we're at the busiest we have been the entire year. I have been working 13-14 hour days, and then on top of that I have the classes at nights. Summary:

Monday- Worked from 4:30AM-4:00PM, had to be to class for 4:30. There until 7:35, get home eat, shower, sleep. No cardio before school because gym.

Tuesday- Worked from 4:30AM-6:00PM, had approx. 1.5 hours of homework to do, so no gym. I have a teat tonight, so I couldn't let it slide, and there is no way in hell I can do it at work today. Got about 4 hours of sleep last night. Which brings us to today......

Wednesday- At work for 4:30AM, posting, because it's the only time I have all day to do it. I know I will be working right up until 4PM, and then class tonight. So nope, there will be no cardio tonight either.

Diet hasn't been bad as far as food choices go, I just haven't been eating. Lack of time. I may have to start substituting with more shakes rather than meals until this slows down a bit.

If it sounds like Im bitching, well, I am. :p

Holla at y'all in a bit. Gotta work now. :(


w00t

Isaac Wilkins
09-15-2004, 03:51 AM
Jebus, it sounds like you're under my schedule. I'm telling you, don't do that.

That being said, I want a "teat" today, too. :hump:

;)

Anthony
09-15-2004, 04:25 AM
Ouch.

galileo
09-15-2004, 05:14 AM
Bitch!

ryuage
09-15-2004, 05:51 AM
I got a quad cab tacoma :)

the next year they came out with the quad cab tundra DOH! I am a toyota man so ya..

Mik
09-15-2004, 06:49 AM
Man, that schedule is harsh. Don't burn out 'lil guy. :)

GrumpyTX
09-15-2004, 12:57 PM
Damn, that is one harsh schedule. Hope you get back to your routine soon.

Coke
09-15-2004, 07:57 PM
...damn bro, that schedule is rough - loved the pics.

dissipate
09-16-2004, 07:09 AM
i like the pics and the truck :)

Tank23
09-17-2004, 03:34 AM
Yo mang! Nice pics there dude. You're looking huge mate.

lol@champagne story :D

What were ya studying again Justin?

JustinF
09-17-2004, 01:16 PM
http://www.gifs.cc/red1ac.gifIssac- LMAO!! I meant test. ;) Although the teat wasn't bad either!! ;)

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

http://www.gifs.cc/red1ac.gifxian- :(

http://www.gifs.cc/red1ac.gifryuage- Cool.

http://www.gifs.cc/red1ac.gifMik- No worries bro, I won't.

http://www.gifs.cc/red1ac.gifgrump- Back at it tonight.

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

http://www.gifs.cc/red1ac.gifdissipate- Thank ya!

http://www.gifs.cc/red1ac.gifTank- It was funny!! I'm going for my Business degree.

JustinF
09-17-2004, 01:18 PM
http://www.gifs.cc/red1ac.gifThanks for keeping this thing going y'all. I appreciate it. As I thought, work was insane all week. I'm leaving early today, after 10 hours, and I'm gonna hit the gym tonight1 :eek: First time since last Wednesday. Since I missed all week, I'll be going Friday, Saturday, and Sunday. weeeee.

Got mad homework to do this weekend too. I'm actually looking forward to it, after all this work. :p

I'll update with the session tonight!!

Beast
09-17-2004, 01:34 PM
All the hard work will pay off. :thumbup:

Anthony
09-17-2004, 02:28 PM
Training on the weekend - what dedication. :D

JustinF
09-17-2004, 05:11 PM
http://www.gifs.cc/red1ac.gifBeast- That's what everybody keeps telling me! Better be true!

http://www.gifs.cc/red1ac.gifAnthony- lol. I don't have too much choice this week, do I?

JustinF
09-17-2004, 05:24 PM
9/7/04-Chest, Bi's and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench- 10x135, 6x185, 4x225, 5x275, 5x275, 5x275, 5x275, 4.5x275 (almost)

http://www.gifs.cc/red1ac.gifIncline DB Press- 10x80's, 6x100's, 3x100's + 2 Forced (I think wifey had a blonde moment, I struggled for 5 seconds trying to get the first rep up, she didn't help me.)

http://www.gifs.cc/red1ac.gifDB Flyes- 10x50's, 8x60's

http://www.gifs.cc/red1ac.gifTeh Preacher Curls- 10x115, 6x165, 5x165, 8x135

http://www.gifs.cc/red1ac.gifHS Curl Machine- 2Px10, 3Px5.5, 2Px7 (1.5 reps count as one; think the movement you use for "21's)



http://www.gifs.cc/red1ac.gifElliptical Machine 30minutes/level15/Random Setting/5.83 miles

Knee feels pretty tight right now.











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 4 scoops Nitrean, 75g dextrose

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

I promise to get back to posting this stuff on Monday.









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

http://www.gifs.cc/red1ac.gifI took 2 servings of Thermocin today. I couldn't "feel" anything but it seems like I had plenty of energy, and I'm not very hungry. Placebo effect, I dunno. I'll keep this updated as far as fat loss goes while on Thermocin.










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI actually got close to 7 hours last night. My body just shut down after this week. :)






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifAs I said earlier, I will get back to updating this on a daily basis, as well as being held accountable for teh diet. Gonna shower and get some grub.

p34c3!

p.s. It felt ****ing wonderful to finally hit the weights again!!!

Alke
09-17-2004, 09:02 PM
yeah! a workout :)

not too shabby either hehe

Bruteman
09-17-2004, 10:59 PM
I wish I had half your dedication bro'. :bow: I see nothing but greatness for you in the future once all is said and done.

Shane
09-18-2004, 04:22 AM
Do you do the preacher curls on a preacher curl machine or on a bench with an EZ-curl bar? 165 is awesome.

Coke
09-18-2004, 05:45 AM
Real nice workout...looks like you'll be the weekend warrior mang - :D

bill
09-18-2004, 07:55 AM
Justin you better be nice to the wifey, insurance policies.
Strong bench, whats your 1 rep max? 5 of 5 is tough.

iLUDEd
09-18-2004, 10:39 AM
4.5x275

last time i did half a rep of something, the weight ended up smack on my chest, and eventually on the floor.. hrrm, i really need to find someone to spot me, lucky i lift at home and nobody could see :)

nice liftin bro

cphafner
09-18-2004, 12:11 PM
strong chest wokrout. That 5x5 looks brutal.

rookiebldr
09-18-2004, 12:29 PM
Do you do the preacher curls on a preacher curl machine or on a bench with an EZ-curl bar? 165 is awesome.

:nod:

JustinF
09-18-2004, 02:43 PM
http://www.gifs.cc/red1ac.gifAlke- Thanks bro.

http://www.gifs.cc/red1ac.gifb-man- Thanks, and I hope you are correct!

http://www.gifs.cc/red1ac.gifShane- Welcome to my journal. The Preacher Curls are done on the preacher bench with an easy curl bar; any time I use a machine, I specify that it is a machine. Thanks for the comments!

http://www.gifs.cc/red1ac.gifCoCoa- Thanks. At least this week I will be. :)

http://www.gifs.cc/red1ac.gifbill-I'm very nice to wifey! I didn't evem get up yelling and cursing like I would have at some guy. :) I don't know my 1RM, I would suspect somewhere around 350-360.

http://www.gifs.cc/red1ac.gifLUDE- LOL, that's not good bro. My wife is the best spotter I could wish for, she's been doing it so long she knows exactly when I need help, and when to let me push through it. (aside from her spacing it yesterday :p)

http://www.gifs.cc/red1ac.gifcphafner- Thanks. It was my first time doing the 5x5, I enjoyed it. I'm going to do less warmups in the future.

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

JustinF
09-18-2004, 02:51 PM
9/7/04-Legs, Shoulders and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifLeg Press- (1 leg) 1PPSx10, (1 leg) 2PPSx10, (2 legs) 5PPSx5, 7PPSx10, 8PPSx5, 7PPSx7, 5PPSx20

http://www.gifs.cc/red1ac.gifStanding Calf Raise Machine- 15x255, 10x315, 9x355

http://www.gifs.cc/red1ac.gifLeg Extensions- (1 leg)12x150, (2 legs)15x225, 11x255

http://www.gifs.cc/red1ac.gifHammie Curls- (1 leg)12x150, (2 legs)12x225, 10x255

http://www.gifs.cc/red1ac.gifDB OH Press- 10x70's, 8x80's, 3x90's drop to 4x80's (got too anxious, the 90's were too heavy. :()


http://www.gifs.cc/red1ac.gifShrugs- 10x225, 10x315, 3x405 (back went out again :mad: )


http://www.gifs.cc/red1ac.gifSeated DB Shrugs- 15x100's, 8x120's



http://www.gifs.cc/red1ac.gifElliptical Machine 30minutes/level15/Random Setting/5.65 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.gif

http://www.gifs.cc/red1ac.gif[b]Meal 5:

I promise to get back to posting this stuff on Monday.









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

http://www.gifs.cc/red1ac.gif










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






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMy ****ing back is pissing me off. As soon as I pulled the 405 up to shrug it, the back went. I need to get this looked at, I have no idea what it is.

I'll catch up in your journals in a bit, right now I have to do some homework. :read:

Beast
09-18-2004, 02:54 PM
Back goes out on me all the time, too. It sucks ass. Recently I started using a belt... amazing how well it works. :D

Focused70
09-18-2004, 04:37 PM
but 405 is still amazing, Justin. Only 4x my max. :bow:

oh and the rest of the session is sweet too.

Stash

mixta
09-19-2004, 05:27 AM
Good solid leg, shoulder and cardio session Justin. Nice work on the hamstring curls.

DoUgL@S
09-19-2004, 09:57 AM
Nice leg and delt session. Sorry about the back.

I didn't know Dodge made a compact pick up. You drive the compact and your wife drives the matching fullsize? ;)

bill
09-19-2004, 09:12 PM
Good leg session. I'm going to see what I can do on those leg presses(back is still to bad to squat) what time of leg press Justin?

dissipate
09-19-2004, 09:49 PM
wow great session. i'm particularly impressed with the calves seeing my calves are weak as twigs lol.

Mik
09-20-2004, 07:10 AM
Nice session Justin. Good luck with the back. I know what a bitch back probs can be,.

Wikked1
09-20-2004, 09:31 AM
Bummer about the back bro. I know how you feel...but it's not my back! Still an awesome session!

GrumpyTX
09-20-2004, 09:36 AM
Still amazed at your strength. Great sessions.

TheGimp
09-20-2004, 11:30 AM
Nice session, hope you get the back sorted out.

Frozenmoses
09-20-2004, 07:14 PM
SUP NYAKA!

Long time no see, d00d. Sorry to hear about your back. Be careful, duder.

cphafner
09-20-2004, 09:06 PM
Sorry to hear about your back, hope its feeling better!

JustinF
09-21-2004, 03:40 AM
http://www.gifs.cc/red1ac.gifBeast- I guess I'll go buy one and see if it helps.

http://www.gifs.cc/red1ac.gifsoba- Thank you much, mang!

http://www.gifs.cc/red1ac.gifmixta- Your words of encouragement are much appreciated.

http://www.gifs.cc/red1ac.gifdouglas- LOL. Actually, I don't have the compact anymore. Wifey drives a car, not MY truck. ;)

http://www.gifs.cc/red1ac.gifbill- It is the 45* leg sled that I use.

http://www.gifs.cc/red1ac.gifdissipate- Thanks much. My calves are used to hauling my fat ass around every day, they are used to the load!! :)

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

http://www.gifs.cc/red1ac.gifwikked- Gracias, foo!

http://www.gifs.cc/red1ac.gifgrump- I appreciate the support!

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

http://www.gifs.cc/red1ac.gifFroMo- :eek: Is that really you? Last I remember you were in an alcohol induced stupor! ;) Grats on getting back on track bro!

http://www.gifs.cc/red1ac.gifcphafner- Thanks bro, it is a bit better.

JustinF
09-21-2004, 03:46 AM
9/20/04-Off
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif Not able to get a cardio session in.











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

http://www.gifs.cc/red1ac.gifMeal 2: 4 scoops Nitrean, 1 cup 4% cottage cheese

http://www.gifs.cc/red1ac.gifMeal 3: 1 chicken breast, 1 can spinach

http://www.gifs.cc/red1ac.gifMeal 4: 2 small pcs pizza

http://www.gifs.cc/red1ac.gifPost W/O Shake

http://www.gifs.cc/red1ac.gifMeal 5: 1 cup pasta, tuna










Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4 cups coffee, ~half gallon water, 3 cups Crystal Light, 1 diet coke

http://www.gifs.cc/red1ac.gif 2 servings Thermocin, multi-vite










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4.25 hours






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifBack feels better but not great. I may pick up a belt.

Gots mad homework to do again.

I'll be in the gym tonight, Back and Tri's.

I am back down to just a maybe for this weekends Maine meet. :(

galileo
09-21-2004, 09:51 AM
How about this - Instead of a belt, try picking up some weights.

JustinF
09-21-2004, 09:54 AM
How about this - Instead of a belt, try picking up some weights.

This coming from YOU? :rolleyes:

I hurt it doing just that, smartass. :mad:











:D

galileo
09-21-2004, 10:12 AM
From ME. HA!!

Anthony
09-21-2004, 10:19 AM
Maybe? You better show!!

Mik
09-21-2004, 10:22 AM
How about this - Instead of a belt, try picking up some weights.


ROFL!!!!!

Severed Ties
09-21-2004, 10:23 AM
Whats with everyone hurting there backs this week??? hope you feel better bro.

ST

JustinF
09-22-2004, 03:34 AM
http://www.gifs.cc/red1ac.gifXian- :(

http://www.gifs.cc/red1ac.gifAnthony- I'm still trying bro.

http://www.gifs.cc/red1ac.gifMik- Don't encourage him! ;)

http://www.gifs.cc/red1ac.gifST- I have no clue. I don't know about everyone else, but it's a reccuring thing for me. Thanks for the well wishes.

JustinF
09-22-2004, 03:44 AM
9/21/04-Back, Tri's and Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifOne arm HS Row- 1PPSx10, 2PPSx10, 2PPS+25's x10, 2PPS+35's x9 drop to 2PPSx12

http://www.gifs.cc/red1ac.gifOne arm HS RowPulldowns- 2PPSx10+5 both arms, 2PPS+35's x 6+4 both arms, 2PPSx10+6 both arms

http://www.gifs.cc/red1ac.gifHypers- +45x15, +45x12, +45x10

http://www.gifs.cc/red1ac.gifOverhead DB Extension- 10x90, 10x110, 9x190

http://www.gifs.cc/red1ac.gifRope Pressdowns- 15x100, 10x130

http://www.gifs.cc/red1ac.gifOne arm tri pressdowns- 6x70 drop to 7x60 drop to 8x50


http://www.gifs.cc/red1ac.gifElliptical- 20 minutes/level14/random setting/3.83miles








Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs (2 white), 1 banana, 1 serving oats with splenda

http://www.gifs.cc/red1ac.gifMeal 2: 4 scoops Nitrean, 1 cup 4% cottage cheese

http://www.gifs.cc/red1ac.gifMeal 3: 1 chicken breast, 1 can spinach, 1 apple

http://www.gifs.cc/red1ac.gifMeal 4: 6oz turkey breast, 3 slices provolone

http://www.gifs.cc/red1ac.gifPost W/O Shake Forgot to take it.

http://www.gifs.cc/red1ac.gifMeal 5: bowl of clam chowder, 4 eggs fried, on a whole wheat bagel with turkey and provolone










Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4 cups coffee, ~half gallon water, 6 cups Crystal Light, 1 diet coke

http://www.gifs.cc/red1ac.gif 2 servings Thermocin, multi-vite










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 5.75 hours






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifCardio sucked last night. I was going for a half hour like usual, but I was dead from the start. No energy at all. Gotta type a paper now for class tonight. weeeee

Anthony
09-22-2004, 04:26 AM
Nice work on the rows. For the overhead db extensions, was the 190 a typo or do you actually have 190lbs dumbbells?? Good luck with rescheduling!

Coke
09-22-2004, 05:31 AM
Good session big bro...hang tough with school.

Frozenmoses
09-22-2004, 09:18 AM
Yeah, I was wondering the same thing, Anthony... 190 lbs is hyooge.

Chubrock
09-22-2004, 09:22 AM
Good lifts buddy. Any ideas on when the pics will be coming through....

Wikked1
09-22-2004, 09:48 AM
Yeah it sure seems like a lot of members here are suffering from lower back troubles....hope it's not contagious.......yells Nice lifts as he runs out of the journal and finds surgical mask and gloves! :D

ectx
09-22-2004, 10:42 AM
don't break. It'll make beating you less enjoyable.

mixta
09-22-2004, 05:39 PM
Nice work with the Back, Tricep and Cardio sessions Justin :thumbup:

JustinF
09-22-2004, 08:14 PM
http://www.gifs.cc/red1ac.gifAnthony- lol. Typo, that should have read 120lbs.

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

http://www.gifs.cc/red1ac.giffromo- 'twas a typo

http://www.gifs.cc/red1ac.gifchubs- Thanks man, it'll be a while. :(

http://www.gifs.cc/red1ac.gifwikked- lol. Thanks bro.

http://www.gifs.cc/red1ac.gifjoto- I could be out of commision from here until the end, and you STILL wouldn't win!

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

JustinF
09-22-2004, 08:16 PM
http://www.gifs.cc/red1ac.gifLeaving tomorrow AM for Jersey, so I won't be online for the rest of the week probably.

If any of y'all have some MP3's that you wouldn't mind sharing, shoot me a PM. I just found out I'm getting an iPod Mini for my b-day! w00t!! :clap:

galileo
09-23-2004, 07:21 AM
iPod mini!! You lucky bastard! :(

Wikked1
09-23-2004, 08:45 AM
ipod mini? SWEET!!! What kind of stuff do you listen to ? (keep in mind my choice is music is pretty narrow) Jersey huh? Hope you don't have to Drive the Turnpike Or the GS Parkway it'll give new meaning to thew word "thrill ride"!

Mik
09-23-2004, 08:49 AM
I have an 8-track.

dissipate
09-23-2004, 08:58 AM
*gasp* iPod mini! you lucky person, you!!

how's the back doing?

JustinF
09-23-2004, 03:39 PM
http://www.gifs.cc/red1ac.gifXian- :) My parents never got me anything this expensive before, I dunno what's up.....but I'll take it. :)

http://www.gifs.cc/red1ac.gifWikked- I pretty much like everything, chances are if you have it, I'll like it.

http://www.gifs.cc/red1ac.gifMik- Sell that bad boy, probably worth some coin, being an antique and all. ;)

http://www.gifs.cc/red1ac.gifdissipate- Back is better. Still a little "iffy", but better.

JustinF
09-23-2004, 03:45 PM
http://www.gifs.cc/red1ac.gifHey from Jersey. :hello: They gave me a nice new laptop to play with. :D

I ate Chinese food. :redface:, but it was gooooooooood!!

I may get to train tomorrow at a local gym, I hope that is the case. Anyways..hasta y'all. I'll try to hit up your journals tomorrow. One good thing about this. I get to sleep late tomorrow. Don't have to be there until 10AM. w00t!!

JustinF
09-23-2004, 07:56 PM
Meal 1- 2 servings oats, 4 eggs (2 whole /2 white), 1 scoop Nitrean, 1 banana, 4 FOC’s

Snack- 1 cup 4% cottage cheese, 2 scoops Nitrean, 1 apple, 4 FOC’s

Meal 2- 1 cup rice/pasta, 1 large chicken breast

Snack 2- 2 slices ww bread, 2 tbsp natty PB, 1 glass skim milk

PWO Shake- 2 scoops Nitrean, 60g Dextrose

Meal 3- whatever, some lean meat, brown rice, veggies / stir fry, etc.

JustinF
09-23-2004, 08:42 PM
Weeks 1-4

Day 1 - Upper Body:

* Flat DB Press: 3 sets, 8 reps
* Reverse Grip Pulldowns: 3 sets, 8 reps
* Incline Bench Press: 3 sets, 5-7 reps
* T-Bar Row: 3 sets, 5-7 reps
* Alternating Shoulder Press (DB): 3 sets, 6 reps
* Standing Barbell Curls: 3 sets, 6-8 reps
* French Press (DB): 3 sets, 6-8 reps

Day 2 - Lower Body:

* Squats: 3 sets, 8 reps
* Romanian Deadlifts: 3 sets, 8 reps
* One leg Squats: 3 sets, to failure (stand on one foot, extend the free leg straight out in front of you, then squat down as low as possible)
* Side Lunges: 3 sets, 5-7 reps (lunges just step out to the side instead of to the front)
* Calf Raises: 3 sets, 8-10 reps
* Abs/Lower Back: 3 sets, 8-10 reps (pick one abdominal and one low back exercise)

Day 3 - Upper Body:

* Overhead Push Press: 3 sets, 10-12 reps (Olympic type lift, use your legs and explode up while extending your arms up. It helps to drop one foot back)
* Reverse Grip Chins (fast): 3 sets, done until the reps become noticeably slow
* Close Grip Bench (12 inch grip): 3 sets, 10-12 reps
* One arm Cable Row: 3 sets, 10-12 reps
* One arm DB Press: 3 sets, 10-12 reps (alternate right and left arm, hold a isometric contraction at bottom with other arm)

Day 4 - Lower Body:

* Jump Squats: 3 sets, 10-12 reps (slow on the way down, explode up as fast as possible leave ground. Go until you feel slower than 80% of the speed of your first rep)
* Power Cleans: 3 sets, 10-12 reps
* Speed Deadlifts: 3 sets, 10-12 reps (slow on the way down, then explode up as fast as possible. Try to leave the ground but you shouldn’t be able too.)
* Leg up Squats (Smith Machine): 3 sets, 8-10 reps (place a box or a flat bench just behind a smith machine, get yourself into a lunge position with one foot on the bench tops of you toes facing down. Raise and lower yourself using your front leg only)
* Abs/Lower back: 3 sets, 8-10 reps(same as day 2)

Week 5
Rest: Cardio 3 or 4 times in the week

JustinF
09-23-2004, 08:46 PM
Next 8 weeks

In this phase, you'll be training 5 times per week. Schedule the two rest days as you see fit.

Day 1:

* Barbell Curls: 2 sets, 6-8 reps
* Incline DB Bench Press: 2 sets, 6-8 reps
* Preacher Machine: 3 sets of triple drops (6,6,6)
* Chest Fly Machine: 3 sets of triple drops (6,6,6)
* Seated Cable Row: 3 sets, 12 reps
* Parallel Grip Bench Press Machine: 3 sets, 12 reps
* Abs: 3 sets
* Cardio: 15 min

Day 2:

* Leg Extension: 2 sets 6-8 reps
* Foot Up Squats (Smith Machine): 2 sets 6-8 reps
* Leg Press: 3 sets of triple drops (6,6,6)
* Leg Curls: 3 sets of triple drops (6,6,6)
* Romanian Deadlifts (wide grip): 3 sets 12 reps (these are a stiff leg deadlift, with the knees held at a consistent slight bend throughout the entire movement)
* Calves: 3 sets of triple drops (6,6,6)
* Cardio: 15 min

Day 3:

* Overhead DB Press: 3 sets, 6-8 reps
* Side Raises: 3 sets of triple drops (6,6,6)
* Cycle Sprints, 15 minutes:
1:30 slow (80RPM), 0:30 all out (150RPM) and repeat

Day 4:

* Skull Crushers: 2 sets, 6-8 reps
* Wide Grip Front Pulldowns: 2 sets, 6-8 reps
* Triceps Pressdowns: 3 sets of triple drops (6,6,6)
* Hammer Row Machine: 3 sets of triple drops (6,6,6)
* Hammer Bench Press: 3 sets, 12 reps
* One Arm DB Curls: 3 sets, 12 reps
* Abs: 3 sets
* Cardio: 15 min

Day 5:

* Dumbbell Deadlifts: 2 sets, 6-8 reps (regular deadlift form, just use dumbbells held at your side)
* Duck Squats (Smith Machine): 2 sets, 6-8 reps (place your feet with an abnormally wide stance and your toes pointing outward. Lower yourself as far as possible, you should feel a huge stretch in you inner thigh)
* Leg Curls (upright): 3 sets of triple drops (6,6,6)
* Leg Extension: 3 sets of triple drops (6,6,6)
* Front Squats: 3 sets, 12 reps
* Calves: 3 sets of triple drops (6,6,6)
* Cardio: 15 min

Week 9
OFF- sprints, etc if I feel like it; otherwise complete rest

JustinF
09-23-2004, 08:48 PM
The following Weeks 1-5

Monday - Max Lower

* Deadlifts 5 sets 3,3,2,2,1
* Glute ham raise 3 sets – failure
* Good mornings3 sets 5-7 reps
* One leg squats 3 sets 10 reps
* Speed cable crunches 3 sets 10 reps

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Bench Press -med grip (12”) 5 sets 3,3,2,2,1
* Overhead Push Press 3 sets 5-7 reps
* Barbell Bent over Rows 3 sets 5-7 reps
* One Arm DB Bench Press 3 sets 5-7 reps
* Controlled Side Raise 2 sets 5-7 reps (exaggerated pause at top followed by a slow eccentric contraction)

Thursday - Track Workout

* See track workout section

Friday - Power Lower

* Jump Squats 3 sets 8-10 reps -superset with -Split Jumps 10 reps per leg
* Speed Deadlifts 3 sets 8-10 reps
* Speed leg curls (lying down) 3 sets 8-10 reps
* Reverse hyperextensions 3 sets 8-10 reps
* Cable chops3 sets 20 reps

Saturday - Power Upper

* The Exercise 3 sets 8-10
* Speed med grip bench press 3 sets 8-10-superset with-Clap Push-ups10 reps
* Speed reverse grip chin ups 3 sets 8-10
* Speed Dips 3 sets 8-10

Sunday - Agility

* Agility and footwork drills. A book of agility drills or an agility coach may be needed.
* In addition some type of one on one work depending on position would be ideal.

*All “speed movements” are done as quickly and explosively as possible during the concentric portion of the rep. The eccentric portion should not be done ballistically, instead, it should be controlled. After each slow and controlled eccentric contraction, pause and then perform the concentric quickly and explosively.

*The Exercise - this movement is a power clean from the floor, followed by a push press. The bar is then lowered behind the head and a full squat is done. Explode up from the squat and press the weight overhead and then return the weight to the floor to complete the first rep. This exercise is exhausting.

Week Six
Rest! Take this as a complete week off from the gym. Continue to stretch and work on flexibility, though.

JustinF
09-23-2004, 08:50 PM
The following Weeks 7-11

Monday - Max Lower

* Squats 5 sets 3,3,2,2,1
* Romanian Deadlifts 3 sets 5-7 reps
* Leg press 3 sets 5-7 reps
* Glute ham raises 3 sets until failure
* 15 min cool down on stationary bike

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Overhead Push Press 5 sets 3,3,2,2,1
* 12” grip bench press 3 sets 5-7
* Weighted Chin ups 3 sets 5-7
* Weighted Dips 3 sets 5-7
* Abs/Lower back 3 sets
* 15 min cool down on stationary bike

Tuesday - Track Workout

* See track workout section

Friday - Power Lower

* Power Snatch 3 sets 4-6 reps
* Power Cleans 3 sets 4-6 reps
* Speed Deadlifts 3 sets 8-10 reps
* One leg deadlifts w/jump 3 sets till failure
* Speed leg curls (upright) 3 sets 8-10 reps
* 15 min cool down on stationary bike

Saturday - Power Upper

* Speed chin ups 3 sets till failure
* Speed push ups 3 sets till failure
* Speed one arm cable rows 3 sets 8-10
* Side Presses 3 sets 6-8
* Medicine ball tosses 4 ways 10 throws each way (overhead, rt side, lt side, underhand)
* 15 min cool down on stationary bike

Sunday - Agility

* Agility and footwork drills. A book of agility drills or an agility coach may be needed.
* In addition some type of one on one work depending on position would be ideal.

JustinF
09-23-2004, 08:52 PM
Track Workouts For Strength and Power Phase
Week 1

Tuesday

* Warm Up
* Skips 25 yards
* Stretch
* Run 100m @ 75-80% then walk 100m (focus on form not on speed)
* Run 200m @ 75-80% then walk 200m (focus on form not on speed)
* Repeat four times
* Abs and Tornado ball work
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)
* 4x 20yd sprints at 100% - start from push up position
* 2 min rest
* 4x 30yd sprints at 100% - start from 3 point stance
* 2 min rest
* 2x 40yd sprints at 100% - start from 3 point stance
* 2 min rest
* 1x 60yd sprint at 100% - start from 3pt
* Abs and Tornado ball work
* Cool down and stretch

Week 2

Tuesday

* Warm Up
* Skips 30 yards
* Stretch
* Run 100m @ 75-80% then walk 100m
* Run 200m @ 75-80% then walk 200m
* Run 100m @ 75-80% then walk 100m
* Repeat four times
* Abs and Tornado ball work
* Cool down and stretch

Thursday

* Warm Up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 4x 20yd sprints at 100% - from push up position
* 2 min rest
* 4x 30yd sprints at 100% - from 3 pt stance
* 2 min rest
* 3x 40yd sprints at 100% - from 3pt
* 2 min rest
* 2x 60yd sprints at 100% - from 3 pt
* 5 min rest
* 5 resisted starts - , from front with your partner's hands on your shoulders
* Abs and Tornado ball
* Cool down and stretch

Week 3

Tuesday

* Warm up
* Skips 35 yards
* Stretch
* Run 200m @ 75-80% then walk 200m
* Run 300m @ 75-80% then walk 200m
* Repeat 5 times
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 6x Ladder runs (start in 2 pt lean stance and run through 7 hurdle sticks placed 1’, 1.5’, 2’, 2.5’, 3’, 3.5’, 4’ apart)
* 3x 20yd sprints at 100% - from push up position
* 2 min rest
* 4x 40yd sprints at 100% - from 3pt
* 2 min rest
* 3x 60yd sprints at 100% - from 3pt
* 2 min rest
* 2x 70yd sprints at 100% - from 3 pt
* Abs and Tornado ball
* Cool down and stretch

Weeks 4 and 5

Tuesday

* Same as week 3 except repeat 6 times

Thursday

* Same as week 3 except 4x20, 5x40, 4x60, 3x70

Week 6

Take this week off

Week 7

Tuesday

* Warm up
* Skips 50 yards
* Stretch
* Run 400m @ 75-80% then walk 200m
* Repeat 6 times
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm Up
* Skips 25 yards
* Stretch
* 3x 100yd Accelerations
* 4x 30yd sprints at 100% - from push up position
* 8x 40yd sprints at 100% - from 3 pt (rest 3 min after #4)
* 4x 60yd sprints at 100% - from 3pt ( rest 4 min after #2)
* Abs and Tornado ball
* Cool down and stretch

Week 8

Tuesday

* Warm up
* Skips 55 yards
* Stretch
* Run 400m @ 75-80% then walk 200m
* Run 400m @ 75-80% then walk 100m
* Repeat 3 timesAbs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 3x 20yd sprints at 100% - from push up position
* 4x 10yd cable resisted starts
* 4x ladder run
* 12x 40yd sprints at 100% - from 3pt (rest 4min after #6)
* Abs and Tornado ball
* Cool down and stretch

Week 9

Tuesday

* Warm up
* Skips 60 yards
* Stretch
* Run 200m rest 30sec
* Run 300m rest 45 sec
* Run 400m rest 90 sec
* Run 400m rest 90 sec
* Run 300m rest 45 sec
* Run 200m
* Rest for 8 min
* Repeat
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* 3x 100yd accelerations
* 3x 20 yard sprints at 100% - from push up position
* 4x 10yd cable resisted starts
* 4x ladder run
* 4x 30yd sprints at 100% - from 3pt
* 12x 40yd sprints at 100% - from 3pt (rest 4 min after #6)
* Abs and Tornado ball
* Cool down and stretch

Week 10

Tuesday

* Warm up
* Skips 60 yards
* Stretch
* Run 100m rest 30sec
* Run 200m rest 40 sec
* Run 300m rest 60 sec
* Run 400m rest 90 sec
* Run 400m rest 90 sec
* Run 300m rest 60 sec
* Run 200m rest 40 sec
* Run 100m
* Rest for 8 min
* Repeat
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch3x 100yd accelerations
* 6x ladder run
* 4x 20yd sprints at 100% - from push up position
* 8x 40yd sprints at 100% - from 3 pt (rest 2 min after #4)
* Rest 3 min
* 4x 60 yd sprints at 100% - from 3pt (rest 2 min after #2)
* Rest 3 min
* 2x 80yd sprints at 100% - from 3pt
* Abs and Tornado ball
* Cool down and stretch

Week 11

Tuesday

* Same as week 10

Tuesday

* Same as week 10

JustinF
09-23-2004, 08:53 PM
the following Weeks 1-6

Monday - Max Lower

* Squats 4 sets of 3
* Deadlifts 4 sets of 3
* Split Squats 3 sets of 5
* Glute ham raises 3 sets until failure
* Cable Crunches 3 sets of 10

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Bench press 3 sets of 5,3,1
* Chin ups 3 sets of 5,3,1
* Floor Press 3 sets of 3
* One arm DB Row 3 sets of 3
* One arm DB Bench Press 3 sets of 3
* Dips 3 sets of 3

Thursday - Track Workout

* See track workout section

Friday - Power

* UPPER
* Speed med grip bench 3 sets of 8-10
* Push press 3 sets of 8-10
* Speed one arm cable row 3 sets of 8-10
* Speed Dips 3 sets until you feel slow
* Speed Chins3 sets until you feel slow

* LOWER
* Jump Squats 3 sets of 8-10
* Power Snatch 3 sets of 8-10
* Power Cleans 3 sets of 8-10
* Speed Deadlifts3 sets 8-10
* Speed leg curls 3 sets 8-10

*Alternate from UPPER to LOWER from one week to the next.

Saturday - Testing

* Bench 225 for as many as possible
* Power cleans 1RM
* Vertical jump
* Shuttle 40 yd dash

*You should also perform an agility workout on this day after you do your testing

Sunday - Recovery/Agility

*Sunday should consist of form running and a lot of stretching both static and dynamic along with a little bit less intense of an agility workout.

Track Workouts for pre-training camp phase

The workouts for these last six weeks will follow the same pattern as in the prior phase. Longer distances will be covered on Tuesdays and shorter, more intense work will be performed on Thursday. The rest intervals are being shortened in order to simulate the rest a player would have in the huddle during a game. Saturday and Sunday’s agility workouts should be creative and resemble game situations as much as possible.

Week One

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 12x 110yd @ 80-85% (rest 30 seconds between each sprint)
* 4x 5yard lateral quickness (run back and forth between two lines spaced 5yds apart touching each line. Repeat for a duration of 30 sec)
* Abs and Tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 10x 10yd starts
* 10x 20yd push up starts
* 4 sets of 3x 40yd sprints @ 100% - jog back to start and rest 3 min between sets
* Abs and Tornado ball
* Cool down and Stretch

Week Two

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 14x 110yd @ 80-85% (rest 30 sec between each)
* 4x 5yd lateral quickness
* Abs and tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 6x 10yd cable resisted starts
* 6x ladder run
* 4 sets of 4x 40yd sprints @ 100% - jog back to start and rest 3 min between each set

Week Three

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 16x 110yd @ 80-85% (rest 30 sec between each)
* 4x 5yd lateral quickness
* Abs and Tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch3x 100yd accelerations
* 4x 20yd sprints @ 100% (rest 2 min)
* 4x 30yd sprints @ 100% (rest 4 min)
* 3 sets of 5x 40yd sprints @ 100% - jog back to start and rest 5 min between sets
* Abs and Tornado ball
* Cool down and Stretch

Week Four

Tuesday

* Same as week 3 but must complete all 110’s under 15 sec

Thursday

* Same as week 3 but do 4 sets of 5x 40yd

Week Five

Tuesday

* Same as week 4

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 5x ladder run
* 5x 10 yd starts
* 15x 40yd - jog back between (add 0.5 to your best 40 yd time, all 15 should be under that time)
* Abs and Tornado ball
* Cool down and stretch

Week Six

Tuesday

* Same as week 5

Thursday

* Same as week 5

JustinF
09-23-2004, 09:05 PM
Okay. So I was sitting here thinking tonight; I guess that's what happens when you're in a strange place all alone. I got to thinking about the days that I was in my best shape. I got to thinking about the days that I was at my least levels of stress; both of these were at the same point in my life. I was playing football. If you are a long time reader, you may remember my little stint with semi-pro ball. Well, basically I ****ed up my knee and quit; to be brutally honest, it just has never been the same since.

I had goals then, I had a reason to train. I had the desire; the passion. I will once again. I am starting the above routine on Monday. I am going to play football again next year. I am well aware of the risk to my knee, both with this style of training, as well as hitting the field again. I am prepared to take that chance. If it goes, it goes. next time it's surgery either way.

It will be harder this time around: I am older, I have more responsibilities, I am back in school. I have a lot on my plate, but my past experience says I achieve much more, and experience greater results under pressure. So there it is folks. I will again tear **** up on the field; I'm gonna knock off some helmets. Time to buckle up fellas, I'm on a mission.

Beast
09-23-2004, 11:27 PM
Kick some ****ing ass, big guy.

Frozenmoses
09-24-2004, 12:58 AM
Damn Justin, that's quite a plan you got there. Props on getting all of that together. I know you're gonna be taking some heads off in football. Do me a favor and curl a linebacker on the field. GET PICS!

galileo
09-24-2004, 05:16 AM
Admit it, you just want to take a shower with a large group of men again.

Mik
09-24-2004, 07:02 AM
Admit it, you just want to take a shower with a large group of men again.

Are you two having a tiff again?

Wikked1
09-24-2004, 08:25 AM
Damn man those are some long a$$ posts!
PM your email and I'l drop some mp3s your way! (Yeah I've probably got it but I think it's on my OLD system) sorry bro!

bill
09-24-2004, 06:55 PM
Best to you Justin sounds like a mission. What position? Man a few quicker steps or a little bigger. I would have loved to play college ball, regret not playin for a small school.

DoUgL@S
09-24-2004, 07:06 PM
I sounds like the passion for the game never left. I regret not playing DII or DIII b-ball, never gave it a chance. It would have been fun to play competitavely in college. It sounds like you are going to kick some a$$. I hope to see mpegs of you tearing peoples heads off. :D

JustinF
09-25-2004, 06:29 AM
http://www.gifs.cc/red1ac.gifBeast- No doubt bro, I will.

http://www.gifs.cc/red1ac.giffromo- Thanks bro. I'm sure there will be planty of pics.

http://www.gifs.cc/red1ac.gifXian- Your jealousy is very unbecoming. tuttut

http://www.gifs.cc/red1ac.gifMik- He always gets jealous when I hang out with other naked men. :rolleyes:

http://www.gifs.cc/red1ac.gifWikked- Good deal, thanks bro. I'll send the PM in a minute.

http://www.gifs.cc/red1ac.gifbill and douglas- I too regret some things. I regret not taking my grades seriously back in high school. Among many other schools, I had a chance to play at Syracuse and Rutgers. As well as pretty much all the smaller schools around here (Umass, Fordham, etc.) In particular interest with me was Syracuse, and all I had to do was pull off a "C" average, and I was in, full boat. Needless to say, my other priroties (drinking, partying, skipping class) took the best of me. **** happens for a reason though, and I'm not going to dwel on it. Thanks for the comments, and I'll make sure to post any pics/mpegs of me ripping off the QB's head. Oh, I play DT, btw....sometimes I move out to end in all out pass rush situations. :)

JustinF
09-25-2004, 06:32 AM
http://www.gifs.cc/red1ac.gif Well, I'm leaving to go back home now. I'll catch up in your journals later this weekend or Monday morning.

bill
09-25-2004, 07:48 AM
That is a hazardous place to play with knee issues, Syracuse comes to town today for a beating. I'll go with my friend and brother to the game.

rookiebldr
09-25-2004, 09:41 PM
:( You suck! You should have ditched that guy yesterday and hauled ass to Maine!!!!

iLUDEd
09-26-2004, 08:21 AM
haha i feel sorry for all those guys you end up crunching on the field, good luck with football, looks like a fun game to get into!

Focused70
09-26-2004, 04:37 PM
I *know* everything will work out for you Big J Daddysmack. :D

It's written in the stars. The tea leaves say so.

Stash

mixta
09-27-2004, 06:08 AM
Stash is right :)

ericg
09-27-2004, 06:13 AM
Hey man. To bad about the Jersey guy holding you up. Sometime soon we will have to get a session together. Maybe we can invite isaac - if he keeps sheepy at home ;)

JustinF
09-27-2004, 07:13 AM
http://www.gifs.cc/red1ac.gifbill- Yeah, but I wouldn't wanna play anywhere else. In the trenches is where it's at baby!! :evillaugh

http://www.gifs.cc/red1ac.gifJeff- You know I would have loved too bro. :(

http://www.gifs.cc/red1ac.gifLUDE- It's a hella fun game to play. I love it.

http://www.gifs.cc/red1ac.gifSoba and mixta- Thanks fellas! I really appreciate the encouragement.

http://www.gifs.cc/red1ac.giferic- LOL!! Most definitely we need to do that. I'm pissed that I couldn't attend, especially cuz work.

JustinF
09-27-2004, 07:14 AM
http://www.gifs.cc/red1ac.gifI'm excited to start the new routine. One more day. I have class tonight. If I finish my homework today at work, I'll hit up the gym before class for some cardio.

Relentless
09-27-2004, 08:20 AM
I will again tear **** up on the field; I'm gonna knock off some helmets. Time to buckle up fellas, I'm on a mission.

:thumbup:

bill
09-27-2004, 08:50 AM
Justin do you have an idea of the playing wt. you would like to be?

dissipate
09-27-2004, 09:02 AM
I had goals then, I had a reason to train. I had the desire; the passion. I will once again. I am starting the above routine on Monday. I am going to play football again next year. I am well aware of the risk to my knee, both with this style of training, as well as hitting the field again. I am prepared to take that chance. If it goes, it goes. next time it's surgery either way.

It will be harder this time around: I am older, I have more responsibilities, I am back in school. I have a lot on my plate, but my past experience says I achieve much more, and experience greater results under pressure. So there it is folks. I will again tear **** up on the field; I'm gonna knock off some helmets. Time to buckle up fellas, I'm on a mission.

GO JUSTIN!!

BIG C
09-27-2004, 09:14 AM
Good luck on the new workout.

JustinF
09-27-2004, 08:13 PM
http://www.gifs.cc/red1ac.gifCallahan- :thumbup: :)

http://www.gifs.cc/red1ac.gifbill- No ideal goal really. I'm just going to be big and lean and fast. Whatever weight that is at, I don't know. If I had to wager, I'd say I'll be around 280-285.

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

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

JustinF
09-27-2004, 08:19 PM
9/27/04-Off
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif Not able to get a cardio session in.











Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs (2 white), 1 serving oats, 1 scoop Nitrean

http://www.gifs.cc/red1ac.gifMeal 2: 2 scoops Nitrean, 1 cup 4% cottage cheese

http://www.gifs.cc/red1ac.gifMeal 3: 1 chicken breast, 1.5 cups mixed veggies in balsamic vinegar/garlic

http://www.gifs.cc/red1ac.gifMeal 4: skipped (doing homework)

http://www.gifs.cc/red1ac.gifPost W/O Shake No training.

http://www.gifs.cc/red1ac.gifMeal 5: 10 oz grilled chicken breast, 1 small salad with 1 tbsp ceasar dressing, 1 cup pasta salad, 1 cup ice cream










Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4 cups coffee, ~half gallon water, 3 cups Crystal Light, 32oz Gatorade

http://www.gifs.cc/red1ac.gif 2 servings Thermocin, multi-vite










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4.75 hours






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDamn, school is killing me. My assignment for Wednesday:
Pick a contemporary author, find a critical essay on him/her and write a 3 page analysis, read chapters 7,8,9, and 11. Take notes, there will be a test on Wednesday. That's a lot of work for 1.5 days!! weeeeeeeee

I hit the gym tomorrow for my 1st Upper Body day. Can't wait!

Holla at y'all after my homework tomorrow, if I have time.

g'night.

Focused70
09-27-2004, 09:55 PM
actually not really.

had a class in college where the paper (which was 20 pages minimum) determined 90% of your grade. the final exam was just an afterthought. an oral report was 5%.

3 page papers are nothing. :p

for authors, I recommend James Baldwin or Kingsley Amis....unless your prof wants someone in the last 20 years in which case I can't help you.

Stash

SalahG
09-27-2004, 10:09 PM
Where are you going to be playing at Justin? Maybe we'll meet up on the field some day :evillaugh

chops
09-27-2004, 11:22 PM
that IS a lot of homework (from a slacker's perspective) during college, i never completed the assigned readings because i had better things to do (like hang out with my boyfriend at the time :D)

Shane
09-28-2004, 01:24 AM
Homework sucks more than a pornstar. Or a $2 ho.

ericg
09-28-2004, 05:34 AM
Good luck with the school work bro! Hope you make the grade. Glad to hear that you are playing ball again. I will keep my fingers crossed that your knees hold up. Id like to catch a couple of games for sure, since I am close enough. Keep up the hard work in everything bro.

JustinF
09-28-2004, 06:45 AM
As those that frequented my old journal know, I am switching from a bodybuilding emphasis to a sports training emphasis. I will be playing football again next year, after a three year layoff. I quit playing because I blew out my knee, but my passion for the game never subsided. Additionally, while training strictly for vanity purposes, I frequently lack motivation and drive. I need something to work towards, and this is it.

JustinF
09-28-2004, 06:47 AM
Diet Plan

Meal 1- 2 servings oats, 4 eggs (2 whole /2 white), 1 scoop Nitrean, 1 banana, 4 FOC’s

Snack- 1 cup 4% cottage cheese, 2 scoops Nitrean, 1 apple, 4 FOC’s

Meal 2- 1 cup rice/pasta, 1 large chicken breast

Snack 2- 2 slices ww bread, 2 tbsp natty PB, 1 glass skim milk

PWO Shake- 2 scoops Nitrean, 60g Dextrose

Meal 3- whatever, some lean meat, brown rice, veggies / stir fry, etc.

This is just a sample, it will of course vary. The plan is to get about 32-3500 cals a day. At least 1g/lb Protein, around 45-50% Carbs, and the remaining calories EFA's.

JustinF
09-28-2004, 06:48 AM
Weeks 1-4

Day 1 - Upper Body:

* Flat DB Press: 3 sets, 8 reps
* Reverse Grip Pulldowns: 3 sets, 8 reps
* Incline Bench Press: 3 sets, 5-7 reps
* T-Bar Row: 3 sets, 5-7 reps
* Alternating Shoulder Press (DB): 3 sets, 6 reps
* Standing Barbell Curls: 3 sets, 6-8 reps
* French Press (DB): 3 sets, 6-8 reps

Day 2 - Lower Body:

* Squats: 3 sets, 8 reps
* Romanian Deadlifts: 3 sets, 8 reps
* One leg Squats: 3 sets, to failure (stand on one foot, extend the free leg straight out in front of you, then squat down as low as possible)
* Side Lunges: 3 sets, 5-7 reps (lunges just step out to the side instead of to the front)
* Calf Raises: 3 sets, 8-10 reps
* Abs/Lower Back: 3 sets, 8-10 reps (pick one abdominal and one low back exercise)

Day 3 - Upper Body:

* Overhead Push Press: 3 sets, 10-12 reps (Olympic type lift, use your legs and explode up while extending your arms up. It helps to drop one foot back)
* Reverse Grip Chins (fast): 3 sets, done until the reps become noticeably slow
* Close Grip Bench (12 inch grip): 3 sets, 10-12 reps
* One arm Cable Row: 3 sets, 10-12 reps
* One arm DB Press: 3 sets, 10-12 reps (alternate right and left arm, hold a isometric contraction at bottom with other arm)

Day 4 - Lower Body:

* Jump Squats: 3 sets, 10-12 reps (slow on the way down, explode up as fast as possible leave ground. Go until you feel slower than 80% of the speed of your first rep)
* Power Cleans: 3 sets, 10-12 reps
* Speed Deadlifts: 3 sets, 10-12 reps (slow on the way down, then explode up as fast as possible. Try to leave the ground but you shouldn’t be able too.)
* Leg up Squats (Smith Machine): 3 sets, 8-10 reps (place a box or a flat bench just behind a smith machine, get yourself into a lunge position with one foot on the bench tops of you toes facing down. Raise and lower yourself using your front leg only)
* Abs/Lower back: 3 sets, 8-10 reps(same as day 2)

Week 5
Rest: Cardio 3 or 4 times in the week

JustinF
09-28-2004, 06:49 AM
Next 8 weeks

In this phase, you'll be training 5 times per week. Schedule the two rest days as you see fit.

Day 1:

* Barbell Curls: 2 sets, 6-8 reps
* Incline DB Bench Press: 2 sets, 6-8 reps
* Preacher Machine: 3 sets of triple drops (6,6,6)
* Chest Fly Machine: 3 sets of triple drops (6,6,6)
* Seated Cable Row: 3 sets, 12 reps
* Parallel Grip Bench Press Machine: 3 sets, 12 reps
* Abs: 3 sets
* Cardio: 15 min

Day 2:

* Leg Extension: 2 sets 6-8 reps
* Foot Up Squats (Smith Machine): 2 sets 6-8 reps
* Leg Press: 3 sets of triple drops (6,6,6)
* Leg Curls: 3 sets of triple drops (6,6,6)
* Romanian Deadlifts (wide grip): 3 sets 12 reps (these are a stiff leg deadlift, with the knees held at a consistent slight bend throughout the entire movement)
* Calves: 3 sets of triple drops (6,6,6)
* Cardio: 15 min

Day 3:

* Overhead DB Press: 3 sets, 6-8 reps
* Side Raises: 3 sets of triple drops (6,6,6)
* Cycle Sprints, 15 minutes:
1:30 slow (80RPM), 0:30 all out (150RPM) and repeat

Day 4:

* Skull Crushers: 2 sets, 6-8 reps
* Wide Grip Front Pulldowns: 2 sets, 6-8 reps
* Triceps Pressdowns: 3 sets of triple drops (6,6,6)
* Hammer Row Machine: 3 sets of triple drops (6,6,6)
* Hammer Bench Press: 3 sets, 12 reps
* One Arm DB Curls: 3 sets, 12 reps
* Abs: 3 sets
* Cardio: 15 min

Day 5:

* Dumbbell Deadlifts: 2 sets, 6-8 reps (regular deadlift form, just use dumbbells held at your side)
* Duck Squats (Smith Machine): 2 sets, 6-8 reps (place your feet with an abnormally wide stance and your toes pointing outward. Lower yourself as far as possible, you should feel a huge stretch in you inner thigh)
* Leg Curls (upright): 3 sets of triple drops (6,6,6)
* Leg Extension: 3 sets of triple drops (6,6,6)
* Front Squats: 3 sets, 12 reps
* Calves: 3 sets of triple drops (6,6,6)
* Cardio: 15 min

Week 9
OFF- sprints, etc if I feel like it; otherwise complete rest

JustinF
09-28-2004, 06:50 AM
The following Weeks 1-5

Monday - Max Lower

* Deadlifts 5 sets 3,3,2,2,1
* Glute ham raise 3 sets – failure
* Good mornings3 sets 5-7 reps
* One leg squats 3 sets 10 reps
* Speed cable crunches 3 sets 10 reps

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Bench Press -med grip (12”) 5 sets 3,3,2,2,1
* Overhead Push Press 3 sets 5-7 reps
* Barbell Bent over Rows 3 sets 5-7 reps
* One Arm DB Bench Press 3 sets 5-7 reps
* Controlled Side Raise 2 sets 5-7 reps (exaggerated pause at top followed by a slow eccentric contraction)

Thursday - Track Workout

* See track workout section

Friday - Power Lower

* Jump Squats 3 sets 8-10 reps -superset with -Split Jumps 10 reps per leg
* Speed Deadlifts 3 sets 8-10 reps
* Speed leg curls (lying down) 3 sets 8-10 reps
* Reverse hyperextensions 3 sets 8-10 reps
* Cable chops3 sets 20 reps

Saturday - Power Upper

* The Exercise 3 sets 8-10
* Speed med grip bench press 3 sets 8-10-superset with-Clap Push-ups10 reps
* Speed reverse grip chin ups 3 sets 8-10
* Speed Dips 3 sets 8-10

Sunday - Agility

* Agility and footwork drills. A book of agility drills or an agility coach may be needed.
* In addition some type of one on one work depending on position would be ideal.

*All “speed movements” are done as quickly and explosively as possible during the concentric portion of the rep. The eccentric portion should not be done ballistically, instead, it should be controlled. After each slow and controlled eccentric contraction, pause and then perform the concentric quickly and explosively.

*The Exercise - this movement is a power clean from the floor, followed by a push press. The bar is then lowered behind the head and a full squat is done. Explode up from the squat and press the weight overhead and then return the weight to the floor to complete the first rep. This exercise is exhausting.

Week Six
Rest! Take this as a complete week off from the gym. Continue to stretch and work on flexibility, though.

JustinF
09-28-2004, 06:51 AM
The following Weeks 7-11

Monday - Max Lower

* Squats 5 sets 3,3,2,2,1
* Romanian Deadlifts 3 sets 5-7 reps
* Leg press 3 sets 5-7 reps
* Glute ham raises 3 sets until failure
* 15 min cool down on stationary bike

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Overhead Push Press 5 sets 3,3,2,2,1
* 12” grip bench press 3 sets 5-7
* Weighted Chin ups 3 sets 5-7
* Weighted Dips 3 sets 5-7
* Abs/Lower back 3 sets
* 15 min cool down on stationary bike

Tuesday - Track Workout

* See track workout section

Friday - Power Lower

* Power Snatch 3 sets 4-6 reps
* Power Cleans 3 sets 4-6 reps
* Speed Deadlifts 3 sets 8-10 reps
* One leg deadlifts w/jump 3 sets till failure
* Speed leg curls (upright) 3 sets 8-10 reps
* 15 min cool down on stationary bike

Saturday - Power Upper

* Speed chin ups 3 sets till failure
* Speed push ups 3 sets till failure
* Speed one arm cable rows 3 sets 8-10
* Side Presses 3 sets 6-8
* Medicine ball tosses 4 ways 10 throws each way (overhead, rt side, lt side, underhand)
* 15 min cool down on stationary bike

Sunday - Agility

* Agility and footwork drills. A book of agility drills or an agility coach may be needed.
* In addition some type of one on one work depending on position would be ideal.

JustinF
09-28-2004, 06:52 AM
Track Workouts For Strength and Power Phase
Week 1

Tuesday

* Warm Up
* Skips 25 yards
* Stretch
* Run 100m @ 75-80% then walk 100m (focus on form not on speed)
* Run 200m @ 75-80% then walk 200m (focus on form not on speed)
* Repeat four times
* Abs and Tornado ball work
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)
* 4x 20yd sprints at 100% - start from push up position
* 2 min rest
* 4x 30yd sprints at 100% - start from 3 point stance
* 2 min rest
* 2x 40yd sprints at 100% - start from 3 point stance
* 2 min rest
* 1x 60yd sprint at 100% - start from 3pt
* Abs and Tornado ball work
* Cool down and stretch

Week 2

Tuesday

* Warm Up
* Skips 30 yards
* Stretch
* Run 100m @ 75-80% then walk 100m
* Run 200m @ 75-80% then walk 200m
* Run 100m @ 75-80% then walk 100m
* Repeat four times
* Abs and Tornado ball work
* Cool down and stretch

Thursday

* Warm Up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 4x 20yd sprints at 100% - from push up position
* 2 min rest
* 4x 30yd sprints at 100% - from 3 pt stance
* 2 min rest
* 3x 40yd sprints at 100% - from 3pt
* 2 min rest
* 2x 60yd sprints at 100% - from 3 pt
* 5 min rest
* 5 resisted starts - , from front with your partner's hands on your shoulders
* Abs and Tornado ball
* Cool down and stretch

Week 3

Tuesday

* Warm up
* Skips 35 yards
* Stretch
* Run 200m @ 75-80% then walk 200m
* Run 300m @ 75-80% then walk 200m
* Repeat 5 times
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 6x Ladder runs (start in 2 pt lean stance and run through 7 hurdle sticks placed 1’, 1.5’, 2’, 2.5’, 3’, 3.5’, 4’ apart)
* 3x 20yd sprints at 100% - from push up position
* 2 min rest
* 4x 40yd sprints at 100% - from 3pt
* 2 min rest
* 3x 60yd sprints at 100% - from 3pt
* 2 min rest
* 2x 70yd sprints at 100% - from 3 pt
* Abs and Tornado ball
* Cool down and stretch

Weeks 4 and 5

Tuesday

* Same as week 3 except repeat 6 times

Thursday

* Same as week 3 except 4x20, 5x40, 4x60, 3x70

Week 6

Take this week off

Week 7

Tuesday

* Warm up
* Skips 50 yards
* Stretch
* Run 400m @ 75-80% then walk 200m
* Repeat 6 times
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm Up
* Skips 25 yards
* Stretch
* 3x 100yd Accelerations
* 4x 30yd sprints at 100% - from push up position
* 8x 40yd sprints at 100% - from 3 pt (rest 3 min after #4)
* 4x 60yd sprints at 100% - from 3pt ( rest 4 min after #2)
* Abs and Tornado ball
* Cool down and stretch

Week 8

Tuesday

* Warm up
* Skips 55 yards
* Stretch
* Run 400m @ 75-80% then walk 200m
* Run 400m @ 75-80% then walk 100m
* Repeat 3 timesAbs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 3x 20yd sprints at 100% - from push up position
* 4x 10yd cable resisted starts
* 4x ladder run
* 12x 40yd sprints at 100% - from 3pt (rest 4min after #6)
* Abs and Tornado ball
* Cool down and stretch

Week 9

Tuesday

* Warm up
* Skips 60 yards
* Stretch
* Run 200m rest 30sec
* Run 300m rest 45 sec
* Run 400m rest 90 sec
* Run 400m rest 90 sec
* Run 300m rest 45 sec
* Run 200m
* Rest for 8 min
* Repeat
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* 3x 100yd accelerations
* 3x 20 yard sprints at 100% - from push up position
* 4x 10yd cable resisted starts
* 4x ladder run
* 4x 30yd sprints at 100% - from 3pt
* 12x 40yd sprints at 100% - from 3pt (rest 4 min after #6)
* Abs and Tornado ball
* Cool down and stretch

Week 10

Tuesday

* Warm up
* Skips 60 yards
* Stretch
* Run 100m rest 30sec
* Run 200m rest 40 sec
* Run 300m rest 60 sec
* Run 400m rest 90 sec
* Run 400m rest 90 sec
* Run 300m rest 60 sec
* Run 200m rest 40 sec
* Run 100m
* Rest for 8 min
* Repeat
* Abs and Tornado ball
* Cool down and stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch3x 100yd accelerations
* 6x ladder run
* 4x 20yd sprints at 100% - from push up position
* 8x 40yd sprints at 100% - from 3 pt (rest 2 min after #4)
* Rest 3 min
* 4x 60 yd sprints at 100% - from 3pt (rest 2 min after #2)
* Rest 3 min
* 2x 80yd sprints at 100% - from 3pt
* Abs and Tornado ball
* Cool down and stretch

Week 11

Tuesday

* Same as week 10

Tuesday

* Same as week 10

JustinF
09-28-2004, 06:53 AM
the following Weeks 1-6

Monday - Max Lower

* Squats 4 sets of 3
* Deadlifts 4 sets of 3
* Split Squats 3 sets of 5
* Glute ham raises 3 sets until failure
* Cable Crunches 3 sets of 10

Tuesday - Track Workout

* See track workout section

Wednesday - Max Upper

* Bench press 3 sets of 5,3,1
* Chin ups 3 sets of 5,3,1
* Floor Press 3 sets of 3
* One arm DB Row 3 sets of 3
* One arm DB Bench Press 3 sets of 3
* Dips 3 sets of 3

Thursday - Track Workout

* See track workout section

Friday - Power

* UPPER
* Speed med grip bench 3 sets of 8-10
* Push press 3 sets of 8-10
* Speed one arm cable row 3 sets of 8-10
* Speed Dips 3 sets until you feel slow
* Speed Chins3 sets until you feel slow

* LOWER
* Jump Squats 3 sets of 8-10
* Power Snatch 3 sets of 8-10
* Power Cleans 3 sets of 8-10
* Speed Deadlifts3 sets 8-10
* Speed leg curls 3 sets 8-10

*Alternate from UPPER to LOWER from one week to the next.

Saturday - Testing

* Bench 225 for as many as possible
* Power cleans 1RM
* Vertical jump
* Shuttle 40 yd dash

*You should also perform an agility workout on this day after you do your testing

Sunday - Recovery/Agility

*Sunday should consist of form running and a lot of stretching both static and dynamic along with a little bit less intense of an agility workout.

Track Workouts for pre-training camp phase

The workouts for these last six weeks will follow the same pattern as in the prior phase. Longer distances will be covered on Tuesdays and shorter, more intense work will be performed on Thursday. The rest intervals are being shortened in order to simulate the rest a player would have in the huddle during a game. Saturday and Sunday’s agility workouts should be creative and resemble game situations as much as possible.

Week One

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 12x 110yd @ 80-85% (rest 30 seconds between each sprint)
* 4x 5yard lateral quickness (run back and forth between two lines spaced 5yds apart touching each line. Repeat for a duration of 30 sec)
* Abs and Tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 10x 10yd starts
* 10x 20yd push up starts
* 4 sets of 3x 40yd sprints @ 100% - jog back to start and rest 3 min between sets
* Abs and Tornado ball
* Cool down and Stretch

Week Two

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 14x 110yd @ 80-85% (rest 30 sec between each)
* 4x 5yd lateral quickness
* Abs and tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 6x 10yd cable resisted starts
* 6x ladder run
* 4 sets of 4x 40yd sprints @ 100% - jog back to start and rest 3 min between each set

Week Three

Tuesday

* Warm up
* Skips 65 yards
* Stretch
* 16x 110yd @ 80-85% (rest 30 sec between each)
* 4x 5yd lateral quickness
* Abs and Tornado ball
* Cool down and Stretch

Thursday

* Warm up
* Skips 25 yards
* Stretch3x 100yd accelerations
* 4x 20yd sprints @ 100% (rest 2 min)
* 4x 30yd sprints @ 100% (rest 4 min)
* 3 sets of 5x 40yd sprints @ 100% - jog back to start and rest 5 min between sets
* Abs and Tornado ball
* Cool down and Stretch

Week Four

Tuesday

* Same as week 3 but must complete all 110’s under 15 sec

Thursday

* Same as week 3 but do 4 sets of 5x 40yd

Week Five

Tuesday

* Same as week 4

Thursday

* Warm up
* Skips 25 yards
* Stretch
* 3x 100yd accelerations
* 5x ladder run
* 5x 10 yd starts
* 15x 40yd - jog back between (add 0.5 to your best 40 yd time, all 15 should be under that time)
* Abs and Tornado ball
* Cool down and stretch

Week Six

Tuesday

* Same as week 5

Thursday

* Same as week 5

JustinF
09-28-2004, 06:56 AM
Okay. So I was sitting here thinking tonight; I guess that's what happens when you're in a strange place all alone. I got to thinking about the days that I was in my best shape. I got to thinking about the days that I was at my least levels of stress; both of these were at the same point in my life. I was playing football. If you are a long time reader, you may remember my little stint with semi-pro ball. Well, basically I ****ed up my knee and quit; to be brutally honest, it just has never been the same since.

I had goals then, I had a reason to train. I had the desire; the passion. I will once again. I am starting the above routine on Monday. I am going to play football again next year. I am well aware of the risk to my knee, both with this style of training, as well as hitting the field again. I am prepared to take that chance. If it goes, it goes. next time it's surgery either way.

It will be harder this time around: I am older, I have more responsibilities, I am back in school. I have a lot on my plate, but my past experience says I achieve much more, and experience greater results under pressure. So there it is folks. I will again tear **** up on the field; I'm gonna knock off some helmets. Time to buckle up fellas, I'm on a mission.

JustinF
09-28-2004, 07:01 AM
http://www.gifs.cc/red1ac.gifSoba- :eek: Well in comparisson, it's not a lot of work, but for me, it is.

http://www.gifs.cc/red1ac.gifSalah- That would be cool as hell if it ever happened, but I'm not playing college ball. There are a few teams around here I am considering....I won't decide until that time comes.

http://www.gifs.cc/red1ac.gifchops- LOL. that's how I was in high school, but now that I am paying for it, it's a different story. :D

http://www.gifs.cc/red1ac.gifShane- No dizoubt!

http://www.gifs.cc/red1ac.giferic- That would be hella cool. Or better yet, go play for Southern Maine!! ;) I know, it's noo far, but it would be cool.

JustinF
09-28-2004, 07:02 AM
This is the end of this journal. New goals, new fire, new journal.

:)

JustinF
09-28-2004, 07:08 AM
First session will be posted tonight. In addition to the above outlined plan, I will be doing at least 20 minutes of cardio on every weight training day; after weights of course.

Chubrock
09-28-2004, 07:10 AM
OH HELL, LOOK at boy. Good luck with all that man, though I don't really think you'll need it. What position you plannin on playin? Go knock some heads buddy.

Relentless
09-28-2004, 07:42 AM
dude you simply MUST get up to Toronto some weekend this fall and play ball with our group

'gratz on the new journal

how did you assemble the workout plan, BTW?

Frozenmoses
09-28-2004, 08:28 AM
Just be sure you don't murder anyone on the field. Wait, wtf am I talking about? Decapitate them!

ericg
09-28-2004, 09:09 AM
Nice bro. Cant wait to see the progress...

Go Southern Maine Raging Bulls ;)

Coke
09-28-2004, 10:20 AM
Look out!!...by the time you get thru, may as well tryout for the NFL - :D

bill
09-28-2004, 10:29 AM
So this is what your doing to get out of the cutting contest. hum some of you. he he.

Severed Ties
09-28-2004, 10:29 AM
I think I'm more impressed by the amount of typing you had to do to start this journal than anything else,lol.

Good luck bro!

ST

cphafner
09-28-2004, 10:35 AM
Justin, good luck with the new journal/goals!

galileo
09-28-2004, 10:53 AM
...and the carpal tunnel!

ectx
09-28-2004, 11:25 AM
you're still "in" though, right? Or am I left with elFatty and Callajoto. IMHO, Cal's to skinny to compete against the rest of us. :D


so who will you be playing ball with?

JustinF
09-28-2004, 02:30 PM
http://www.gifs.cc/red1ac.gifc-rock- It's going to depend on what size I am come the season, as well as how my spped it. Either DT or DE.

http://www.gifs.cc/red1ac.gifCallahan- For sure. I'll need to set aside some time for that. About the workout plan, I was actually talking to Issac about the fact that I was going to be playing ball again, and I showed him a sample workout that I found to prepare for the season. He linked me to the above posted workout, and I liked it much better than the one I was originally going to use. If I recall, it was designed by Kris Aiken (sp) who plays in the CFL.

http://www.gifs.cc/red1ac.gifFromo- You're damn right! That was one of the major reasons I loved playing so much, all out or not at all. I hit to hurt. :evillaugh:

http://www.gifs.cc/red1ac.giferic- Bah. They are still waiting to beat my old team!! ;)

http://www.gifs.cc/red1ac.gifCoCoa- LMAO!! That would be a dream come true. Shoot for the stars, right? :D

http://www.gifs.cc/red1ac.gifbill- I'm not dropping out f00! I will stay in it, even if it means accepting my defeat. Although, I have a feeling this is going to help me shed mucho fat.

http://www.gifs.cc/red1ac.gifST- Copy and Paste is my friend. ;)

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

http://www.gifs.cc/red1ac.gifXian- lol. You didn't really think I could type all that without a spelling mistake did ya? :p

http://www.gifs.cc/red1ac.gifectxjoto- Oh I'm still in cabron. You don't think I'm just going to let you win do you? I'm not sure yet who I will play for. I'll see my options when that time comes.

Isaac Wilkins
09-28-2004, 02:34 PM
Yeeah, buddy. The only concern I'm having with all of it is this: You might not be able to go 100% on this routine. Your schedule and caloric intake are not condusive to the seven-days-a-week work. Try it out, but I might recommend a couple or three off (or greatly reduced) weeks in there. So, instead of eleven weeks it might take fourteen or so.

mixta
09-28-2004, 03:26 PM
Good luck with the new routine Justin!

JustinF
09-28-2004, 06:58 PM
http://www.gifs.cc/red1ac.gifIssac- Are you talking weeks off between the different phases of the program? I don't think I quite understand. I do think you may be correct about the 7 day a week part, but I'm gonna try it and see.

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

BigRic
09-28-2004, 07:12 PM
What are your stats at right now?

JustinF
09-28-2004, 07:14 PM
9/28/04-Upper Body "A" Session
http://www.gifs.cc/rule3.gif
I will only be listing working sets.
http://www.gifs.cc/red1ac.gifFlat DB Press- 8x90's, 8x105's, 7x110's

http://www.gifs.cc/red1ac.gifHS Reverse Grip Pulldowns- 2PPS+25's x8, 2PPS+35's x8, 2PPS+35's x6

http://www.gifs.cc/red1ac.gifOne Arm HS Incline Press- 2PPSx8, 2PPS+25's x8, 2PPS+25's x7

http://www.gifs.cc/red1ac.gifT-Bar Row- 3Px7, 3P+25x7, 3P+35x7

http://www.gifs.cc/red1ac.gifAlternating DB Shoulder Press- 6x60's, 5.5x65's, 6x60's
*OK, these suck. Christ were these hard. Much more difficult than using both arms at the same time. I will keep it at 60's for now and work up.

http://www.gifs.cc/red1ac.gifStanding BB Curls- 8x95, 6x115, 6x115

http://www.gifs.cc/red1ac.gifDB French Press- 8x100, 8x105, 8x105

http://www.gifs.cc/red1ac.gifElliptical Machine-20minutes/level14/random setting/3.73miles














Daily Consumption
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs (2 white), 1 serving oats, 1 scoop Nitrean, 1 banana

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

http://www.gifs.cc/red1ac.gifMeal 3: 6oz lean beef, 1 cup rice

http://www.gifs.cc/red1ac.gifMeal 4: 2 slices ww bread, 3 tbsp natty PB, 1 glass milk

http://www.gifs.cc/red1ac.gifPost W/O Shake 2 scoops Nitrean, 75g dextrose

http://www.gifs.cc/red1ac.gifMeal 5: half cup rice, ~2 cups chili, some shredded cheddar

Calories Eaten Today
source grams cals %total
Total: 3474
Fat: 111 1000 30%
Sat: 41 369 11%
Poly: 6 54 2%
Mono: 28 255 8%
Carbs: 341 1207 36%
Fiber: 39 0 0%
Protein: 293 1171 35%








Beverages & Supplements
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4 cups coffee, ~1 gallon water, 1 Pepsi One

http://www.gifs.cc/red1ac.gif 2 servings Thermocin, multi-vite










Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4.25 hours






Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI feel good about today's session. I am beat, but I really pushed myself.

I bought wifey a Winter beater, because of this hill that we decided to move to the top of. Just had it overlooked by my mechanic, he says it is in great shape. He couldn't believe I only spent a grand. :D

I'll catch up in y'alls journals later.

p34c3

JustinF
09-28-2004, 07:15 PM
What are your stats at right now?

I am somewhere between 6'5 and 6'6". ~300lbs.

Isaac Wilkins
09-28-2004, 07:28 PM
[QUOTE=JustinF]http://www.gifs.cc/red1ac.gifIssac- Are you talking weeks off between the different phases of the program? I don't think I quite understand. I do think you may be correct about the 7 day a week part, but I'm gonna try it and see.

QUOTE]

No, I'm talking random (well, not random, but you know what I mean) weeks off in the middle somewhere. If you start to feel really wiped out, take some time off, or back off really hard training for a week.

ericg
09-29-2004, 06:11 AM
Nice work Justin.

Eventhough its a simple concept I never thought of alternating DB shoulder press. May have to give it a shot on Thursday.

DB Bench is impressive...hope they have larger DBs for when you progress.

Coke
09-29-2004, 06:19 AM
Damn, I know I sometimes call you the biggest bro...but you are too huge to comprehend - ;)

galileo
09-29-2004, 06:47 AM
Nice workout, f'r. 110's for db bench....niiiice.

BIG C
09-29-2004, 08:56 AM
Pushin some crazy weight! Awesome Bro keep it up!

Relentless
09-29-2004, 09:36 AM
Sleep[/b]
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif 4.25 hours


Nice to see someone else besides me gets no damn sleep at all.

Have you clocked your 40 time lately? I ran a quick slant in for a TD on Saturday and I swear my 40 is better and better lately. Who says only young guys can be fast? :)

galileo
09-29-2004, 10:37 AM
Nice to see someone else besides me gets no damn sleep at all.

Have you clocked your 40 time lately? I ran a quick slant in for a TD on Saturday and I swear my 40 is better and better lately. Who says only young guys can be fast? :)

Remember, the faster you run, the more likely you are to reap the benefits of osteoporosis.

iLUDEd
09-29-2004, 11:08 AM
good luck with the new goals dude! dont forget to get some sleep ;)

Relentless
09-29-2004, 11:25 AM
Remember, the faster you run, the more likely you are to reap the benefits of osteoporosis.


:scratch:

WTF?

galileo
09-29-2004, 11:30 AM
:scratch:

WTF?

Did I say benefits? I meant downfalls. As in falling down hard and never getting up. MUAHAHAHA!

Severed Ties
09-29-2004, 12:23 PM
I am somewhere between 6'5 and 6'6". ~300lbs.

Dang you one big mamajama....


...and yeah I just called you a mamajama:D

ST