PDA

View Full Version : Starting from scratch



Pages : 1 [2] 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19

fuzz
02-08-2003, 05:21 PM
Hey I know what you mean about the pictures, man. It takes a lot of guts to post your half naked ass on the internet for a bunch of strangers to look at. I just posted progress pics in my journal and I felt a hesitant. But hey, just think how good you'll feel when you can post vastly improved pics in a couple months?

JustinF
02-10-2003, 05:42 AM
Yeah, that's motivation alright! I decided to keep my bulk going. It was more a self confidence thing than anything else. Thanks for the comments.

Coke
02-10-2003, 09:55 AM
Just wanted to drop by to say you have a good start for your journal - Good Luck :) You were big to begin with.

bradley
02-10-2003, 04:36 PM
Originally posted by JustinF
Yeah, that's motivation alright! I decided to keep my bulk going. It was more a self confidence thing than anything else. Thanks for the comments.

Do you have a weight goal that you are working towards? How much have you gained so far?

JustinF
02-11-2003, 03:11 AM
2/10/03


Training:
___________________________________________
CARDIO

30 minutes recumbant bike

___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 boiled eggs, 1 yogurt

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey, Ĺ cottage cheese (4%)

Meal 3, 12:30 PM: 1 cup whole wheat spaghetti, 1 large chicken breast, 2/3 cup tomato sauce

Meal 4, 4:30PM: 1 can sardines in olive oil

Meal 5, 6:30PM:

Meal 6:

Water: a lot
___________________________________________



Sleep.
___________________________________________
5.5 hours sleep <----- BAH!!
___________________________________________


Daily Ramblings:
___________________________________________
Well I was so disgusted with my fat ass I went out and bought a recumbant bike until the weather gets better and I can start my sprints. Sleep sucked again. I have to concentrate on getting to bed earlier again. Thants all..

JustinF
02-11-2003, 03:16 AM
Cocoa- Thanks for dropping by bro. New readers always welcome.

Bradley- I haven't weighed myself. I don't even have a scale. I know that doesn't make sence when I am trying to gauge myself. I know I have definately gained some fat in my stomach, but I can see my muscles getting bigger. I think my biggest problem was doing ZERO cardio. I have a SLOOOOW metabolism to start with, so that doesn't help either. I think with 3 day a week cardio until spring that this will get better. I understand that it may hinder muscle growth slightly, but I will try to keep that to a minimum with the HIIT training which supposedley specifically targets the fat.

bradley
02-11-2003, 03:20 AM
I agree. I perform cardio year round, even when bulking. I like to stay in some sort of cardiovascular shape. I wouldn't really worry about cutting because you will get plenty of cardio work once you start training for football as you said. Take care man.

JustinF
02-12-2003, 03:12 AM
2/12/03


Training:
___________________________________________
CHEST & BI'S

30 minutes recumbant bike

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cup cottage cheese (4%)

Meal 3: 2 cans tuna, 2 slices whole wheat bread, 1 apple

Meal 4: 3 slices wholw wheat toast with natty pb

Meal 5: 5 scoops whey protein in water with 5g creatine, 50g dextrose

Meal 6: 1 small bowl of kimchee soup with rice

Water: a lot
___________________________________________



Sleep.
___________________________________________
6.5 hours :(
___________________________________________


Daily Ramblings:
___________________________________________
Damn. Yesterdays workout felt AWESOME. I wish they would all go like that! I felt very strong, and overall good. My bi's are absolutely fried this morning. I was actually surprised that the 135lbs went that easy. I will up that weight next week. Sleep is back down again, but I plan to get to bed early tonight.

I'm not sure what I'm going to be doing on Friday for weights, if any. I may have to make up for it in Saturday because of V day. I got a TON of stuff I need to do before my wife gets home from work, including dinner. I'm cooking baked haddock with a garlic sauce (shrimp roasted in the sauce), white cheddar mashed potato's, and asparagus with hollandaise sauce. Plenty of white wine, and of course flowers, candles, etc. Should be fun. That is all for now.

bradley
02-12-2003, 03:15 AM
Yeah, I wouldn't recommend skipping any Valentine's Day preparations. Might not go over well with the wife:)

JustinF
02-12-2003, 03:16 AM
2/11/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 20*180 7.5*380 6.5*380 11.5*270
Incline Bench- 4*320 10*220
Flyes- 10*45's 10*45's 8*45's
Preacher Curls- 12*95 12*115 8.5*135
10*45's*3

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cup cottage cheese (4%)

Meal 3: 2 cans tuna, 2 slices whole wheat bread, 1 apple

Meal 4: 3 slices wholw wheat toast with natty pb

Meal 5: 5 scoops whey protein in water with 5g creatine, 50g dextrose

Meal 6: 1 small bowl of kimchee soup with rice

Water: a lot
___________________________________________



Sleep.
___________________________________________
6.5 hours :(
___________________________________________


Daily Ramblings:
___________________________________________
Damn. Yesterdays workout felt AWESOME. I wish they would all go like that! I felt very strong, and overall good. Only one complaint is with my inclines. I don't know if I just exhausted my chest with the flat bench, but I couldn't do crao on inclines this week. I did go to beyond failure on three sets, maybe that has something to do with it? I dunno. My bi's are absolutely fried this morning. I was actually surprised that the 135lbs went that easy. I will up that weight next week. Sleep is back down again, but I plan to get to bed early tonight.

I'm not sure what I'm going to be doing on Friday for weights, if any. I may have to make up for it in Saturday because of V day. I got a TON of stuff I need to do before my wife gets home from work, including dinner. I'm cooking baked haddock with a garlic sauce (shrimp roasted in the sauce), white cheddar mashed potato's, and asparagus with hollandaise sauce. Plenty of white wine, and of course flowers, candles, etc. Should be fun. That is all for now.

Coke
02-12-2003, 05:50 AM
Sounds like a plan man :)

ericg
02-12-2003, 06:33 AM
Nice session man!

Like the Vday plan you got going as well. Very nice work.

JustinF
02-12-2003, 07:33 PM
2/12/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 10*270 9*360 13*320
Calf Raises- 25*410*3
BB Shrugs- 15*270 9*410 11*360
Lateral Raises- 8*25ís 12*15ís 12*15ís
Front Raises- 8*25ís 10*25ís 10*25ís
Military Press- 10*180
__________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whites), 1 yogurt

Meal 2: .5 cup cottage cheese, 1 cup oatmeal with 3 TBSP honey

Meal 3: 1 small chicken breast, 1 cup whole wheat spaghetti, .5 cup tomato sauce

Meal 4: 1 can sardines in olive oil, handfull of roasted peanuts (unsalted)

Meal 5: 5 scoops whey protein, 5g creatine, 50g dextrose

Meal 6: tuna and pasta

Water: slacking again
___________________________________________



Sleep.
___________________________________________
5.5 hours :mad:
___________________________________________


Daily Ramblings:
___________________________________________
Workout was going good until the lateral raises. I now remember why I donít do these. Last time I did, even with a small weight, I pinched a nerve. I really donít understand. AS SOON as I started the lateral raises, I felt the tension. It doesnít happen with front raises, or rear delt raises. Only to the side. Anyway, I felt the tension with the 25ís so I dropped the weight. Same thing with the 15ís. I finished my sets, but when I went to do the military presses, I felt A LOT of strain, like it was getting ready to pop like it did before, so I only did one set of presses. I can turn my head both ways now, but weíll see what it feels like after I sleep on it tonight. Iíll update in the morning. That is all.
_________________________________________

kook
02-12-2003, 08:51 PM
*Squats- 10*270 9*360 13*3620*

3620 for reps? damnn your strong :)
about the shoulders i had that same problem.. on front raises too for me though.. pinched a nerve and pinched the artery going out to my left arm.. felt like i was having a heart attack

i go see the chiropractor every month and he fixes me good

JustinF
02-13-2003, 03:03 AM
Originally posted by kook
*Squats- 10*270 9*360 13*3620*

3620 for reps? damnn your strong :)
about the shoulders i had that same problem.. on front raises too for me though.. pinched a nerve and pinched the artery going out to my left arm.. felt like i was having a heart attack

i go see the chiropractor every month and he fixes me good

LOL. Thanks for pointing that out bro. It is now fixed. hehe Yeah I just squat with my truck strapped to my back. :D

I have a physical coming up in March. I'll ask my doc to maybe give me a referal to se someone about it. It doesn't seem normal to have it come back like that.

HMMMMM, just for the hell of it, speaking of my truck, I'm gonna post a picture. Anyways, thanks for the comments.

http://www.intense99dak.com/images/Foxwoods/02/P4271369.JPG

Coke
02-13-2003, 06:20 AM
Very nice vehicle you have. The black one next to it is cool too. Can I ask why both hoods were open? (not that it matters) :D

JustinF
02-13-2003, 06:30 AM
It was at an anual meeting. Basically we just all get together to check out each others rides. Mine now has new rims and some other stuff. The hoods were open just so we can check out the engines.

ericg
02-13-2003, 07:43 AM
Nice squattin man! To bad about the lateral raises, bunch of crap.

Nice ride man. Thats gonna be the same color as my truck! Sweet

JustinF
02-13-2003, 07:49 AM
What kinda truck you gettin bro?

ericg
02-13-2003, 07:51 AM
**** man. Its early in the morning. What I meant to say is that its the same color as the bike I am getting. Sorry bout the confusion.

JustinF
02-14-2003, 03:18 AM
2/13/03


Training:
___________________________________________
CARDIO

5 minute warmup, 10 minutes HIIT (20 second/40 second split), 5 minute cooldown on recumbent bike.

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cup cottage cheese (4%)

Meal 3: tuna, pasta

Meal 4: 2 slices whole wheat toast with natty pb

Meal 5:

Meal 6: 1 large bowl of kimchee soup with rice

Water: not enough
___________________________________________



Sleep.
___________________________________________
5.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Nothing exciting today. Just cardio. Diet was ok. Looking forward to tonight! HEHEHE. That is all.

JustinF
02-19-2003, 03:16 AM
.2/15/03


Training:
___________________________________________
BACK & TRI'S

Deadlifts- 10*225 3*405 8*315
Lat Pull Downs- 7.5*220 10*210 10*180
DB Rows- 15*60's 8*100's*2
Skulls & CG Bench- 15*100*2 7*120
Dips- +45*9 +50*8 +60*7

___________________________________________

Diet:
___________________________________________


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
7.5
___________________________________________


Daily Ramblings:
___________________________________________
Good session. I set a PB with the deads. I know that's not much weight for most of you all, but I was still happy. I added wrong last week when I got 0 reps. I actually had 420 on the bar. I dropped to 405 and pulled three. I was happy.

bradley
02-19-2003, 03:19 AM
Back is looking strong. Good work on the deads:thumbup:

JustinF
02-19-2003, 03:22 AM
.2/18/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 20*180 8.5*380 5*380+2 forced 14.5*270
Incline Press- 9.5*270 5.5*270
Flyes- 10*45's*3
EZ bar Preacher Curls- 12*115 3*155 drop to 5*135 11*115
Hammer Curls- 10*45's 9*45's 7*45's

___________________________________________

Diet:
___________________________________________


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
5.5 + a nap of about an hour
___________________________________________


Daily Ramblings:
___________________________________________
Work was cancelled for today. Could have had something to do with the twenty-freakin-eight inches of snow we got! Anyways, I absolutely fried my bi's. I figured the 155 would be easy since I got 12 of the 115, think again! OUCH. Anyways, I will get back to posting my diet. I did eat good, I just have some catching up to do at work, so I can't spend that long typing today. Anyway, that is all for now.

JustinF
02-19-2003, 05:35 AM
Thanks Bradley. I hope to be steadily increasing weight with these. What happened, I'm gone for a few days and you're a mod? Congrats bro! :thumbup:

ericg
02-19-2003, 07:47 AM
Nice DL man. 3reps @ 405 is sweet. Impressive bench as usual. Keep it up man!!

Mik
02-19-2003, 02:26 PM
Hey Justin, just noticed the deads. Nice pull man! I got pwned last night on 405.
Strength is lookin' great!

kook
02-19-2003, 09:45 PM
380x8.5 on the bench

your nasty strong, forget football how about powerlifting? :)

Franjipani
02-20-2003, 01:57 AM
Do you plan on filling in the blanks in your diet section ;).

Workouts looking pretty perfecto :thumbup:

JustinF
02-20-2003, 05:05 AM
2/19/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 15*180 14*360 7*410(!) 12*270
Calf Raises- 20*430 20*450 17*450
Front and Lateral Raises- 8*25's 8*25's 12*15's
DB Shrugs- 14*100's 12*100's 13*100's
Military Press- 10*180 5*230 9*180
Upright Rows- 12*90 10*100 8*100

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: .5 cup cottage cheese, 1 can tuna

Meal 4: 3 slices whole wheat bread with natty pb, large glass of milk (skim)

Meal 5: 5 scoops whey protein in water, 50g dextrose, 5g creatine

Meal 6: 1 large Subway Sub, (extra turkey, all veggies 'cept pickles, horseradish dijon sauce)

Water: better
___________________________________________



Sleep.
___________________________________________
6.0 + a nap of about an hour
___________________________________________


Daily Ramblings:
___________________________________________
I was stoked about my squats. I hit 410 for reps. My friend bet me I couldn't hit 5 reps, so I pushed extra hard and hit 7! Hell yeah. So my sub was free!

I had a ****ty day at work and unfortunately I brought work home with me. I yelled at my wife for no reason, and I am SOOOO not like that. I felt so horrible, I made her cry. I'm such an asshole. We are good again. I knew I was wrong and I told her so. She accepted my apology. She's so sweet to me, such a doll. I don't deserve her. Anyway, that won't happen again. She made light of it and asked me if I was taking steroids, lol. Well, that is all for now.

JustinF
02-20-2003, 05:11 AM
ericg- Thanks bro! Much appreciated.

Mik- Congrats on your 405 also! Thanks.

kook- Nah, I'm too much of a football-head. I love to hit. Besides people in what would be my weight class are putting up FAR greater numbers.

Franjipani I'm not going to fill in those past two days, mainly because I'm too lazy. I eat almost the same thing every day, except for whatever I have for my meal after my post workout shake. Thanks for chiming in!! I appreciate all the support from all of you!

ericg
02-20-2003, 06:36 AM
Dam Justin. That squat is crazy. Awesome. I know I have asked you this in the past, and you have posted some pics of your gym - but if you can answer this question for my lazy arse it would be great. How do you do your squats? Is it on that machine you have? Regardless, that is some awesome shiat man, awesome.

Glad to hear that you two are ok. Everyone has a bad day. Glad you two communicate well enough to understand misunderstandings. LOL that sounds funny.

bradley
02-20-2003, 06:51 AM
Nice work on the squats man. You should consider doing a powerlifting meet just for kicks (if you could find one close to your home).

Happy to hear that you and the wife are good to go. Everyone has bad days and being a big enough man to acknowledge that you were wrong is admirable.

JustinF
02-20-2003, 06:57 AM
eric- Yeah, the squats are done on the machine. If you look at the picture, you see where you hold it to do the bench press? Well there is a bar that attaches to that to make it a solid bar, and just like an Olympic bar, that goes over your shoulders? That probably doesn't make sence. Anyways, hope that helped, lol.

bradley- Thanks for the kind words. I may look into the powerlifting thing, although like I said before, in my weight class I would get smoked.!:D

kook
02-20-2003, 08:21 AM
justin i talked to an ex powerlifter at my gym and around here in mass. is mostly only bench lifts... not many squat dead bench lifts..
your 1rm must be at least close to 450? do it for the hell of it

JustinF
02-21-2003, 03:01 AM
2/20/03


Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 6" Subway Sub (turkey). .5 cup cottage cheese

Meal 4: 2 cans sardines in olive oil, 2 handfulls, roasted unsalted peanuts

Meal 5: 18 pieces sushi (6 tuna, 6 salmon, 6 shrimp), 1 cup rice

Meal 6: .5 cup cottage cheese

Water: a TON <---- it help that I feel like **** and my throat hurts. I've been guzzlin all day! :thumbup:
___________________________________________



Sleep.
___________________________________________
7 <---- Getting better again.
___________________________________________


Daily Ramblings:
___________________________________________
Well, the 410 took its toll on my legs. I decided against cardio last night. I know, it's a cop-out, but I did try. It just wasn't happening. Looking forwars to back and tri's tonight. I wanna pull another rep on those deads so I can up the weight. We shall see how it goes. Plus I LOVE weighted dips!! That is all.:D

MonStar
02-21-2003, 06:31 AM
410 for 7 in squats is just insane Justin, I cannot get over your strength. Keep up the hard work man, extremely impressive.

Coke
02-21-2003, 06:38 AM
You sure are showing lots of strength now days - keep it up :thumbup:

JustinF
02-21-2003, 06:05 PM
2/21/03


Training:
___________________________________________
BACK & TRIíS

Deadlift- 10*225 3*405 2*405 7*315
Pull Downs- 12*180 7*200 7*200
DB Rows- 8*100ís*3
Dips- +45*10 +60*7.5 +70*5(!)
Skulls & CG- 15*85 15*95 10*115
__________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whites), 1 yogurt

Meal 2: Ĺ cup cottage cheese, 1 cup oatmeal with 3 TBSP honey

Meal 3: 9 pieces sushi, .5 cup rice

Meal 4: 2 slices whole whaet toast with natty pb, 1 glass milk

Meal 5: 5 scoops whey protein, 5g creatine, 50g dextrose

Meal 6: pasta with olive oil, shrimp, scallops, veggies.

Water: ok
___________________________________________



Sleep.
___________________________________________
6.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Deads felt good again. I was a little disappointed that I couldnít pull one more rep from last week, oh well. Weíll see about next week. Dips are going great, I love them! That is all for today.
_________________________________________

JustinF
02-21-2003, 06:07 PM
Monstar and Cocoa- Thanks for the kind words and constant encouragement fellas. It is really appreciated.

Isaac Wilkins
02-21-2003, 06:46 PM
Man, I still don't know how you get by on the small diet and gain strength like you do.

Where's the big ol' cheese steak? ;)

Good pulling, bro! You'll keep smoking higher and higher deads at this rate!

bradley
02-22-2003, 07:52 AM
Deads are looking good. Those dips are looking strong as well. How is the bulk going? From your progression on the weights looks as though it is going well. Keep up the hard work:thumbup:

JustinF
02-24-2003, 03:55 AM
bradley- Yeah, the bulk seems to be going good. I can see that I am getting bigger, and I am getting stronger too. I haven't weighed myself, either before or now, so I can't really say weightwise. I would imagine I am heavier though. I have gained more than I would like in the midsection, but I knew that going into the bulk. I will be upping my cardio to 3 days per week and see what happens. I am also going to start putting the cardio in my journal to try to keep myself motivated with that as well as the weights. Thanks for the continnued support bro!!

Borris- Thanks for the comments bro. LOL No cheesesteak for me, I'm fat enough!!

Franjipani
02-24-2003, 05:38 AM
Originally posted by JustinF
I wanna pull another rep on those deads so I can up the weight.

hee hee..you sound like me:D. I'm going up tomorrow to 50kg and i'm very excited about it.....shhhhhhh don't tell anyone;).

Seems to be a bit of a "wbb" cold/flu thingie goin on.......:eek:. Keep up those fluids though.....

ericg
02-24-2003, 10:39 AM
sweet dead man. 405*3,*2 very nice

JustinF
02-25-2003, 03:12 AM
2/14/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*230 6.5*390+1forced 5*390+2forced 13*270
Incline Bench- 5*320+1forced 15*230
Flyes- 10*45's*2 8*45's
EZ Bar Preacher Curls- 12*115 7*135+1forced 9*135+1forced 8*115+1forced
Hammer Curls- 10*45's*2 8*45's


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 large chicken breast, 1 cup wheat pasta, 1 cup tomato sauce, 1 apple

Meal 4: 2 slices whole wheat bread with natty pb, large glass of milk (2%)

Meal 5: 5 scoops whey protein in water, 50g dextrose, 5g creatine

Meal 6: home-made fried rice (MMMMMMMMMMM) about 1 cup

Water: better
___________________________________________



Sleep.
___________________________________________
5.5
___________________________________________


Daily Ramblings:
___________________________________________
Pretty happy with today's session. Felt good on the bench. I upped the weight 10 pounds from last week, less reps, but I'm still happy with it. Nothing all that exciting today, so that is all. I need to work on sleep!!!!

JustinF
02-25-2003, 03:15 AM
Franji- Good luck with upping your weight! I'll be checking in to see how ya did!! I'll keep it quiet for you! ;) I think I am finally getting over the WBB bug, I will keep my fluids up! Thanks for checking in, always welcomed!!

eric- Thanks for the encouragement bro!!

bradley
02-25-2003, 06:05 AM
6.5x390 :eek:

NIce work Justin...you might have to go find that shady weight dealer if you keep upping the weight;) Excellent work

ericg
02-25-2003, 06:56 AM
yeah nice job. bench strength is crazy.

u going to do any conditioning once this weather warms up?

MonStar
02-25-2003, 06:58 AM
Nice bench strength Justin! 270 for 13 is friggin' insane. Nice work.

JustinF
02-25-2003, 11:46 AM
Bradley- Thanks bro!! Appreciated. I'm sure the "dealers" e-mail address is no longer working, lol. I tried the cell number I had and it has been disconnected. LOL

eric- I will definately be doing sprints as soon as the weather breaks. I am looking forward to it actually, except for the stress that it's going to put on my knee.

Monstar- As always, appreciate the support and positive comments. Thanks bro.

JustinF
02-26-2003, 03:27 AM
2/25/03


Training:
___________________________________________
CARDIO

10 minute warmup, 20 minute HIIT, 5 minute cooldown on bike


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 large chicken breast, 1 cup wheat pasta, 1 cup tomato sauce, 1 apple

Meal 4:

Meal 5:

Meal 6: 8oz steak, 1 large sweet potato, carrots, portabella mushrooms

Water: better
___________________________________________



Sleep.
___________________________________________
5.5
___________________________________________


Daily Ramblings:
___________________________________________
Nothing exciting to report today. Just cardio. Didn't eat enough. Didn't sleep enough. Bah. That is all.
:mad: :mad:

JustinF
02-27-2003, 06:48 AM
What a ****ty day! I went to eat my lunch, which would have been tuna, but I forgot my can opener. Nobody else in this entire frickin company had one. Fine, I skip lunch. I'm hungry as hell and am looking forward to my next meal when I get home from work. What's that, I have to stay late? 7:30PM comes around and I am just leaving work. Yup, that would be work from 5AM to 7:30PM, with my last meal at 9:00AM. I decided that I would be best to skip my workout since I was already so pisssed off and starving. Anyways, that's my rant and my exciting day. Hopefully I have a much better post tommorrow. That's all.

ericg
02-27-2003, 07:11 AM
That sucks man. My desk is loaded with cans of tuna, bottles of oils, oats (which i dont eat much of right now), vitamins, stevia, containers, and a can opener.

Prob should have taken your anger out on the iron, but you are right the strength could have suffered.

sorry you had a shiattay day.

Isaac Wilkins
02-27-2003, 07:21 AM
Man, that sucks! Don't worry, it'll give you some encouragement for your next workout. Pound down!

WillKuenzel
02-27-2003, 07:44 AM
You might want to check out those fresh tuna bags or whatever they have now. Tuna is supposed to be fresher and you don't need a can opener. I'd buy a few of those to take to work but keep the cans at the house so that you know you have a can opener there. That or get an extra can opener next time you go the grocery store and just keep it at the office.

I also just pack a massive amount of food and keep it in a cooler that I take with me. I prepare it all the night before and most of it doesn't need a microwave. I can just eat it whenever I need to. It sucks to be stuck without food. Especially for that long.

Franjipani
02-28-2003, 05:24 AM
Originally posted by JustinF
What a ****ty day! I went to eat my lunch, which would have been tuna, but I forgot my can opener. Nobody else in this entire frickin company had one.

Well, you won't be doing that again in a hurry;). I agree with the others...when I worked in an office....I had an entire stash of food and utensils in my drawers... got heaps of flack for it but hey, I never went hungry :D :D

JustinF
03-01-2003, 03:14 AM
2/28/03


Training:
___________________________________________
BACK & BI'S

Deadlift- 10*225 5*405 4*405 9*315
Pull-Downs- 12*200 8*220*2
DB Rows- 15*60's 7*100's 8*100's
Dips- +50*12 +70*8 +90*4 dropset to 45*6
Skull crushers+CG Bench- 15*95 8*115 6*115


___________________________________________

Diet:
___________________________________________


Meal 1: large bowl Special K 1 banana

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 cup whaet pasta, 4 turkey meatballs, 1 cup tomato sauce, 1 apple

Meal 4: 2 pieces whole wheat toast with natty pb, 1 glass milk (2%)

Meal 5: 5 scoops whey, 5g creatine, 50g dextrose

Meal 6: a bunch of sushi, 1 beer

Water: better
___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
Back with a vengence!!! WOhoooooo. Yesterday's session was ace!! I'm upping the weight on the deads next week, gonna try 420. I am very pleased with my dips. +90!!!!!!! My tri's are absolutely fried!! That's all for now.:D

JustinF
03-01-2003, 03:21 AM
eric- Yeah, I did want to hit the iron that day, but I figured with no food in my stomach, plus the way my luck had been going that day I would've passed out or hurt myself.

borris- Thanks for chiming in bro. It did give me encouragement for the next workout.

HY- Thanks for contributing to my journal bro, feel free to visit as often as you'd like. I actually had thought about that tuna in a bag, but the price turned me off as compared to the price of the canned stuff. I may pick a couple up though, I've been curious how good it was anyways, thanks fore the suggestion.

Franji- Now how can I stay mad when you come into my journal? :redface: You are always so happy and upbeat, I think it just spread throughout my entire jounal so I can never be mad again! ;)

bradley
03-01-2003, 01:57 PM
Dead strength is skyrocketing, keep up the good work. That workout has to be one of your strongest yet :thumbup: You are getting your money's worth out of that dip belt. How do you like the skulls supersetted with CGBP? I have found that to be the best two tri exercises I know, especially when you superset them.

Might want to keep an eye on your protein intake. Looks like it could be a little low, as well as the cals. Just something to keep in mind. Keep workin hard;)

JustinF
03-03-2003, 03:14 AM
Bradley- Thanks for the comments bro, I really appreciate it. I do love the superset of skulls and CG bench. Especially after the weighted dips, man that just FRIES my triceps. As a matter of fact, that workout was Friday, and my tri's are still a little sore as I am typing this. (Monday AM) I will keep an eye on my protein intake, as well as my total calories. Thanks for the advice! :thumbup:

WillKuenzel
03-03-2003, 10:56 AM
I actually had thought about that tuna in a bag, but the price turned me off as compared to the price of the canned stuff. I may pick a couple up though, I've been curious how good it was anyways, thanks fore the suggestion. LOL, same here. The canned stuff is a lot better as far as price is concerned. I just get one or 2 for the week just incase I might need it sometimes. Its always good to have a kind of back up planned.

I love the skulls with CG bench superset. It was one of the first supersets I ever did. Talk about burning the tricpes out!

Mik
03-03-2003, 07:23 PM
Nice Tri session Justin. Man that's some good weight. Supersets=ace. P.S. Love the avatar!

JustinF
03-04-2003, 03:06 AM
3/03/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*180 7.5*390 6.5*390+1forced 15*270
Incline Bench- 7*320+1forced 11*270+1forced
Flyes- 12*45's 10*45's 4*60's+2forced
EZ Bar Preacher Curls- 12*135 9*155+1forced 13*115 dropped to 13*75
Incline Hammer Curls- 12*25's 6*45's 6*45's



___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 cup wheat pasta, 1 large chicken breast, 1 cup tomato sauce, 1 orange

Meal 4: 2 pieces whole wheat toast with natty pb, 1 glass milk (2%)

Meal 5: 5 scoops whey, 5g creatine, 50g dextrose

Meal 6: Footlong Suway Sub (turkey)

Water: better
___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
Wow. I felt really strong during last nights session. I am paying the price today though. Ouch.
I have DOMS like a m-f'er. Nothing really exciting yesterday. It was my wife's birthday. I had a big boquet sent to her work, with six mylar balloons, and I bought her tickets to "The Blue Man Group". Never seen them before but I heard they were great. Should be a good time. That's all for now.

JustinF
03-04-2003, 03:11 AM
Bradley- I have a question for ya. Do you see any drawback to having 25g of dextrose in my water during the workout? Reason being, when I put 50 in my post workout shake, I can hardly swallow it down. It is soooo sweet that I can't stomach the taste.

HY- Yeah, I picked up a couple pouches this past weekend. I actually brought it with me today for luch, so I'll see if I like it or not.

Mik- Thanks for stopping in bro. Yeah, I do love that superset, really burns the tri's. LOL @ the avatar, I thought it was rather fitting.

bradley
03-04-2003, 06:44 AM
Bradley- I have a question for ya. Do you see any drawback to having 25g of dextrose in my water during the workout? Reason being, when I put 50 in my post workout shake, I can hardly swallow it down. It is soooo sweet that I can't stomach the taste.

THe only thing that would concern me about splitting up your dextrose would be that it wouldn't cause an insulin spike if taken too far apart. I would suggest to make your protein shake with more water to help dilute the sugar and maybe start sipping it down about 3/4 of the way through you workout. That way you are still consuming the shake in a relatively short period of time but not trying to chug it all down at once. How are you measuring your dextrose and how much water have you been adding to your postworkout shake? The reason I ask is that I use about 55-60g of dextrose post workout and mine isn't too sweet, but this could just be a difference in opinion.:)

Nice workout and those curls looked might strong:thumbup:

JustinF
03-04-2003, 07:35 AM
According to the package 1/4 cup=30 grams od dextrose, so I have been adding a little less than 1/2 cup to achieve between 55 and 60 grams. Maybe it is because I currently have chocalate flavored whey and that is sweet to begin with. Maybe I will try a different flavor and see how it works out. I may try taking a little during the workout until I get a different flavor and try that.

On a different note, yesterday, I did the split with the dextrose. Do you think that may have had something to do with my increased energy during the workout? Bacause I felt damn good and really strong the whole time.

WillKuenzel
03-04-2003, 07:48 AM
Geez that's a strong chest workout. That's a really nice flat bench you got there.

I wouldn't see too much harm in taking some of the dextrose throughout the workout but I would have to wonder at exactly how much would be too much and how sharp of a spike it optimal. Bradley's idea sounds about the best in taking it around 3/4 of the way through your workout. Are you needing the extra energy during the workout? If so I would suggest just a simple ECA stack or Ripped Fuel. Just a quick burst of caffiene and then your insulin spike at the end. Correct me if I'm wrong there bradley but that's what I'm currently doing. It might just be personal preference but it might also make a difference.

Let me know how you like those pouches too.

JustinF
03-04-2003, 07:57 AM
Originally posted by HomeYield
Geez that's a strong chest workout. That's a really nice flat bench you got there.

I wouldn't see too much harm in taking some of the dextrose throughout the workout but I would have to wonder at exactly how much would be too much and how sharp of a spike it optimal. Bradley's idea sounds about the best in taking it around 3/4 of the way through your workout. Are you needing the extra energy during the workout? If so I would suggest just a simple ECA stack or Ripped Fuel. Just a quick burst of caffiene and then your insulin spike at the end. Correct me if I'm wrong there bradley but that's what I'm currently doing. It might just be personal preference but it might also make a difference.

Let me know how you like those pouches too.

The reason that I took the dextrose during workout was to just split up the load so it wouldn't be so sweet in my shake, not for energy, but you just answered my question I think. I took some Metabolife 356 about an hour before my workoutt, maybe that was the energy source. I started taking the Metabolife to shed some fat, and I am also upping my cardio. Thanks for stopping by, I will let you know on those pouches. :D

bradley
03-04-2003, 10:40 AM
Dextrose pre-workout could have an effect on your energy during the workout, but if you took some metabolife then I am sure that would be the main source.

HY's advice about the EC/ECA stack would be fine if you wanted a little pre-workout boost.

50g of dextrose is probably about the minimal amount of dextrose needed to get the beneficial insulin spike from the info that I have read on the boards.

Franjipani
03-05-2003, 12:23 AM
Originally posted by JustinF
It was my wife's birthday. I had a big boquet sent to her work, with six mylar balloons, and I bought her tickets to "The Blue Man Group".

Awww bless, you are too adorable hon :angel:. Yeah, yeah, I know, I'm such a chickie...;)

I'm going to be buying me cans of tuna with the pull ring for when im on course the next couple of months.....so dont have to worry about the can opener business:D.

Have a top day Justin!!!!

JustinF
03-05-2003, 03:04 AM
3/04/03


Training:
___________________________________________
CARDIO & ABS

1 hour moderate pace on the bike

weighted crunches- 3*20*25lbs
side bends- 3*25*25lb dumbells
twist thingies- 3*25*25lb dumbells



___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 2 packs tuna, 1 cup cottage cheese, 1 banana

Meal 4: 2 pieces whole wheat toast with natty pb, 1 glass milk (2%)

Meal 5:

Meal 6: 1 cup spinach ravioli with 1 cup tomato sauce, 1/2 a large chicken breast

Water: good
___________________________________________



Sleep.
___________________________________________
5.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Whew! I hate cardio, lol. It has also been a LONG time since I directly worked my abs. So for being an off day I'm pretty sore.:D
I am thoroughly disgusted with myself now, and it just re-affirms that I will be busting my ass with cardio as well as the weights. I took my measurements after my cardio session, and although I am ashamed to post the results, it'll help me keep track.
NECK- 17"
CHEST- 50.5"
WAIST- 42 (at the belly button) :cry: :cry: :cry: :cry:
BI'S- 17.5"
FOREARM- 14.25"
THIGH- 27"
CALF- 17

That's all for today.:cry:

JustinF
03-05-2003, 03:08 AM
Franji- Thanks. You're such a doll!!! Good call on the tuna, wouldn't wanna go hungry like some people. :angel:

HY- I wasn't impressed at all with the tuna at all. It was very dry, I couldn't even finish it. I think I'll bring in a can opener and keep it here! :D

MonStar
03-05-2003, 03:38 AM
You should really try and get some pics up of you benching Justin, the weight that you throw around is damn impressive. Keep up the hard work!

JustinF
03-05-2003, 05:12 AM
Originally posted by MonStar
You should really try and get some pics up of you benching Justin, the weight that you throw around is damn impressive. Keep up the hard work!

Monstar- I appreciate your comments and the continued support, however, I do not feel the need to take any pictures. I'm lifting for myself, not for anybody else on this board. Quite frankly, I have much better things to do with my time than post false lifts, what would I be gaining? Besides that, my lifts really aren't all that impressive considering that I am probably around 275-280 pounds right now. I don't have a scale at home so I can't confirm this, I do have a doctors appointment later in the month though, and I will get a true weight. I saw in your journal that you have people doubting your lifts, just lift for yourself bro. I realize by my not posting pictures I may lose credibility with some people on this board, but as I said, doesn't bother me a whole lot, I have nothing to prove to anybody but myself. Again, thanks for the support bro.:D

ericg
03-05-2003, 06:36 AM
Plus you cheat and use this sissy arse machine to help you bench.


JK, man!! PS - your forearms are almost as big as my biceps!!

Isaac Wilkins
03-05-2003, 09:16 AM
Jebus, that's a big forearm! :cry:

fuzz
03-05-2003, 10:08 AM
Hey Justin, don't worry about the waist measurements. You look like you have the diet on track, and the cardio will only add on to that. Just keep the caloric deficit going and the fat will come off quicker then you know it. I've dropped about four inches off my waist in a couple/few months, it really happened faster than I thought it would.

Good luck.


Originally posted by JustinF
3/04/03
I am thoroughly disgusted with myself now, and it just re-affirms that I will be busting my ass with cardio as well as the weights. I took my measurements after my cardio session, and although I am ashamed to post the results, it'll help me keep track.

JustinF
03-05-2003, 05:15 PM
3/05/03


Training:
___________________________________________
LEGS & SHOULDERS

Side laterals- 10*25's 10*25's 9*25's
BB Front Raises- 10*65 7*75 10*65
Rear Delt Raises- 10*25's 12*25's*2
Squats- 15*270 8*420 8*320
Calf Raises- 25*450*2 35*270
DB Shrugs- 13*100's 15*100's 8*100's (lost grip)
Single leg Hammy Curls- 12*70*2
___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 cup whole wheat pasta, 1 cup tomato sauce, 1 large chicken breast, 1 banana

Meal 4: 1 can salmon with 1 tbsp mayo, 2 slices whole wheat bread, 1 glass milk (2%)

Meal 5: 5 scoops whey, 5g creatine, 55g dextrose

Meal 6: 1 cup rice, 1 pork chop, some kimchee

Water: outstanding!!___________________________________________



Sleep.
___________________________________________
5.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
I cheated on my heavy set of squats, I don't think I even went to parallel. I made sure on my last set to go VERY slow and VERY deep. My shoulders are very much not up to par, so I am going to work each head instead of just the shoulder in general.

Outside of the workout, wifey's gone again. :cry: She won't be back until Monday night, so basically Tuesday. She is doing a tradeshow out in Chicago. Man, I hate when she leaves. Although I do like having the bed to myself. :D (We need to buy a king size) Anyways, that is all.
__________________

JustinF
03-05-2003, 05:19 PM
eric- Oh yeah, might as well subtract about 200 pounds from my lift due to the machine. :D I'll see if I can really work my forearms so I can catch up to your pipes!!

Borris- Thanks for chiming in bro. Believe me, they don't look that big on my body.

Fuzz- Thanks for the words bro. 4" in a couple months is great. Congrats!! I hope to achieve similar results.

bradley
03-06-2003, 02:52 AM
Nice squattin' Justin. I would still consider performing one pressing movement for you shoulders, and then switch over to isolation movements. I have had more luck in gaining size this way. Oh and sleep more;)

ericg
03-06-2003, 07:01 AM
Originally posted by JustinF
eric- Oh yeah, might as well subtract about 200 pounds from my lift due to the machine. :D I'll see if I can really work my forearms so I can catch up to your pipes!!


Nice one. To bad im not playing ball. Id run right around your fat arse.

Nice squatting man. Very nice

FYI - i noticed i lift more then you with my rear delts woooo hooooo.

JustinF
03-06-2003, 07:27 AM
******RANT******

DAMMIT!!! I knew it was too good to be true! I woke up this morning and I can't turn my head to the left. Every freakin time I do those damned lateral raises this happens. It usually happen when I am doing them. This time I had no problems during the session. I was very happy. Then I woke up to this crap. Ah man, I'm pissed.:mad: :mad: :mad:

JustinF
03-06-2003, 07:31 AM
Bradley- Thanks for the suggestion, I don't know why I didn't do the presses last night, I meant to. I guess I just forgot.

JustinF
03-06-2003, 07:35 AM
Originally posted by ericg


Nice one. To bad im not playing ball. Id run right around your fat arse.


Watch it now, I'm fast for a fat a$$!!


Originally posted by ericg FYI - i noticed i lift more then you with my rear delts woooo hooooo.

http://www.dakotatrucks.com/images/smiles/new_321.gif :D

bradley
03-06-2003, 11:26 AM
Originally posted by JustinF
******RANT******

DAMMIT!!! I knew it was too good to be true! I woke up this morning and I can't turn my head to the left. Every freakin time I do those damned lateral raises this happens. It usually happen when I am doing them. This time I had no problems during the session. I was very happy. Then I woke up to this crap. Ah man, I'm pissed.:mad: :mad: :mad:

Sorry to hear that.:( Are you going to the doc or chiropractor, or is it something that just works itself out?

JustinF
03-07-2003, 03:01 AM
Bradley- It usually works itself out. It already feels better this morning, but I still can't turn it all the way. Last time it was almost 2 weeks before it was back to normal. I'm not one to go to the doctor for little stuff like that. I do have my yearly physical coming up at the end of this month, I will ask my doctor about it and see what he thinks, because it seems like this is an on-going problem for me.

JustinF
03-07-2003, 03:08 AM
3/6/03

Training:
___________________________________________
OFF


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, .5 cup cottage cheese

Meal 3: 1 can salmon, 3 pieces whole wheat bread, 1 orange

Meal 4: 2 slices whole wheat bread with natty PB, 1 glass 2% moilk

Meal 5:

Meal 6: 1 cup rice, 1.5 cups kimchee soup

Water: needs improvemnet
___________________________________________



Sleep.
___________________________________________
5.5 hours <------ :mad:
___________________________________________


Daily Ramblings:
___________________________________________
Neck feels better today. I can actually turn it a little bit. I wonder what it was, it didn't happen when I was lifting this time, it was after I woke up the next morning. Oh well. Took the day off from everything to rest it. I think that helped. Back and tri's tonight. I think this could be my favorite day. I wanna nail 420 on the deads tonight, and can't wait for the dips!! :thumbup: That's all for now.

___________________________________________

bradley
03-07-2003, 04:35 PM
Sounds like some kind of nerve problem or something. Probably a good idea to ask the doc at your physical. Glad to hear that it is feeling better. Good luck with the deads:)

JustinF
03-07-2003, 10:58 PM
3/7/03

Training:
___________________________________________
BACK & TRI'S

Deadlift- 10*225 2.5*425 2*405 4*405 8*315
Pull Downs- 15*180 10*200 8*200
DB Rows- 8*100's 9*100's
Dips- +60*10 +70*6.5 +70*5 drop to BW*9
Skulls and CG Bench superset- 85*15 105*9+1forced 105*8


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, .5 cup cottage cheese

Meal 3: 1 large chicken breast, 1 cup whole wheat pasta, 1 cup tomato sauce

Meal 4: 2 cans tuna, 2 tbsp mayo, 1 glass 2% milk

Meal 5: 5 scoops whey, 5g creatine, 50g dextrose

Meal 6: 1 cup rice, 1.5 cups kimchee soup

Water: needs improvement
___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
Neck is still sore when I move it fast ar too far left. Will definately ask doc about this. I was pretty happy with the deads tonight, not exstatic, but they were ok. I couldn't quite lock out the third rep on the 435. On my next set at 405 I lost my grip, re-chalked and hit 4 more. I will go back down to the 405 for a while until I can squeeze out 8 of them, then I will try to work out with the 425. We'll see how long that takes. That is all for now.

___________________________________________

bradley
03-08-2003, 05:04 AM
Nice deads Justin:thumbup:

I personally think it is better to stay in the lower rep range when performing deads. Seems like my strength has gone up faster when doing it this way. I try to get 5 goods reps and when I can get that increase the weight. Anyway nice work, and the dips are getting on up there.

JustinF
03-11-2003, 03:20 AM
3/10/03

Training:
___________________________________________
CARDIO

45 minutes moderate bike


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, .5 cup cottage cheese

Meal 3: 1 large chicken breast, 1 cup whole wheat pasta, 1 cup tomato sauce

Meal 4: 2 slices ww bread, natty PB, glass 2% milk

Meal 5: 8 eggs scrambled (4 whole 4 white) with turkey and cheese

Meal 6:
Water: needs improvement
___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
Was suppose to have chest and bi day, but my partner is sick. He'll be here today, so I had to move the day out. Pissed me off because I was pumped for the session. Oh well. Wifey's back as of 11:00PM last night. :clap: That's pretty much all for now, just a boring cardio day.

___________________________________________

JustinF
03-11-2003, 03:23 AM
Originally posted by bradley
Nice deads Justin:thumbup:

I personally think it is better to stay in the lower rep range when performing deads. Seems like my strength has gone up faster when doing it this way. I try to get 5 goods reps and when I can get that increase the weight. Anyway nice work, and the dips are getting on up there.

Thanks Bradley. I think I will take your advice and stick to the lower rep range.

WillKuenzel
03-11-2003, 06:40 AM
Originally posted by bradley
Nice deads Justin:thumbup:

I personally think it is better to stay in the lower rep range when performing deads. Seems like my strength has gone up faster when doing it this way. I try to get 5 goods reps and when I can get that increase the weight. Anyway nice work, and the dips are getting on up there. This is what I was thinking too. As you work in the higher rep range with deads you can tend to lose form a little too fast and the risk for injury really starts to jump up. Especially with the weight you are using. :thumbup:

The 4-6 rep range might even be on the high side for deads, but like everything else it works differently for different people. If your form holds up well and it works for you then don't fix it if it ain't broke. :D

Mik
03-11-2003, 06:56 AM
I have to say nice deads as well Justin. Good strength here. Dips are looking good as well mate.
Your diet looks ace!

JustinF
03-12-2003, 03:23 AM
3/11/03

Training:
___________________________________________
CHEST & BI'S

Flat Bench- 20*180 11*360 10.5*360 11*270
Incline DB Press- 13*60's 13*60's 13.5*60'S
Flyes- 13*45's 11*45's 9*45's
EZ Bar Preacher Curls- 15*115 12*125 10*125
Hammer Curls- 8*45's 8*45's drop to 10*25's
Incline Curls- 7*45's 8*45's 7*45's


___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, .5 cup cottage cheese

Meal 3: 2 cans salmon, 2 slices ww bread, apple

Meal 4: 2 slices ww bread, natty PB, glass 2% milk

Meal 5: 5 scoops whey, 5g creatine, 60g dextrose

Meal 6: grilled chicken salad with Italian dressing

Water: good
_______________________________________



Sleep.
___________________________________________
5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Well, I had to alter my session last night, as I will have to for the rest of the week. My partner has to work OT all week so he will not be over at all this week. I can't go as heavy with my wife spotting me as with him. Funny moment last night, when I was getting ready to curl she was like "Hey that weighs more than I do". It was pretty cool. She said, "No wonder you guys are always gruntin' like a bunch of animals down here." :D Overall it was a good workout, still high intensity wise, just had to lower the weight a bit. That's all for now.

___________________________________________

JustinF
03-12-2003, 03:27 AM
HY and Mik- Thanks for the comments fellas. I really appreciate them. I will stick with the lower reps on the deads.

bradley
03-12-2003, 05:35 AM
Workout still looked good. How is that canned salmon, as far as taste and just overall quality? Never tried it myself but I see it in the store when buying tuna.

rookiebldr
03-12-2003, 05:38 AM
Originally posted by JustinF
3/11/03

Daily Ramblings:
___________________________________________
Well, I had to alter my session last night, as I will have to for the rest of the week. My partner has to work OT all week so he will not be over at all this week. I can't go as heavy with my wife spotting me as with him. Funny moment last night, when I was getting ready to curl she was like "Hey that weighs more than I do". It was pretty cool. She said, "No wonder you guys are always gruntin' like a bunch of animals down here." :D Overall it was a good workout, still high intensity wise, just had to lower the weight a bit. That's all for now.

___________________________________________

This is great when the wife actually realizes that the AMOUNT of weight your are actually lifting. OMG. Mine is so surprised sometimes then she tells to start lifting and moving stuff around house.

JustinF
03-13-2003, 05:44 AM
Originally posted by bradley
Workout still looked good. How is that canned salmon, as far as taste and just overall quality? Never tried it myself but I see it in the store when buying tuna.

The canned salmon is OK. It's kinda dry, but ok. Of course it doesn't compare to a fresh steak. MMMMMMMMM :p

JustinF
03-13-2003, 05:47 AM
Originally posted by rookiebldr


This is great when the wife actually realizes that the AMOUNT of weight your are actually lifting. OMG. Mine is so surprised sometimes then she tells to start lifting and moving stuff around house.

Thanks for stopping by rookie, feel free to comment anytime!!

JustinF
03-13-2003, 05:53 AM
2/04/03


Training:
___________________________________________
OFF
___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs, 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cottage cheese

Meal 3: 1 cup ww pasta, 1 medium chicken breast, 1 cup tomato sauce

Meal 4: 2 slices ww toast, natty PB, glass of 2% milk

Meal 5:

Meal 6: pizza and buffalo wings :rolleyes: :mad: I KNOW!!!

Water: a lot
___________________________________________



Sleep.
___________________________________________
7.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Ate like crap, dammit. F'in peer pressure!! Oh well, I guess a cheat day once in a while won't kill me, altough I do feel like crap today, my stomach is all upset.
I hope the rest of my day goes better than my morning. I spilled my coffee all over the floor in the office, I forgot my eggs, lol. Oh well, can't win 'em all. :p That is all for now.

ericg
03-13-2003, 06:33 AM
mmmmmm pizza. Nice.

I hate spilling **** in the office. Not a week goes by that i dont spill water on my keyboard.

Mik
03-13-2003, 07:23 AM
I had pizza last night too. It used to be a treat for me but last night it left me feeling bloated and crap. Oh well, like you said Justin, once in awhile won't kill ya. Now go get another coffee and hang on to it! :D

JustinF
03-17-2003, 03:24 AM
Well, I've been slacking with the journal entries as of late, but not with my workouts. I will get back on track. I've been mad busy both at work and out of work.

Nothing much is new, we went out and bought my wife a new car. I was very happy to get her out of her POS Neon. I feel better that she is in a much safer car. She's going from that 4 banger to a pretty quick V6 in her Grand Prix. We got a great deal on it, so we couldn't turn it down, let me tell ya, it's deffinately a buyers market. We got a 2002 Grand Prix, 30 miles on it, for just over 22K. The sticker was $25,690. :D

Other than that, I ran into a friend of mine that I hadn't seen since graduation day, way back in 1997. It was at the grocery store of all places, lol. It was pretty cool, we hung out for a bit yesterday, had a few brewskies. We're gonna get together, me and wifey, him and his wife, and have a BBQ, and get hammered. Can't wait, lol. I haven't been drunk for a DAMN long time, probably won't take me but a six pack to get stoopid, lol. Anyways, I will get back to the regular entries starting manana.

Franjipani
03-17-2003, 04:15 AM
Originally posted by JustinF
Nothing much is new, we went out and bought my wife a new car. I was very happy to get her out of her POS Neon. I feel better that she is in a much safer car. She's going from that 4 banger to a pretty quick V6 in her Grand Prix.

Ohhh bless, you are just such a sweetie !!! Your wife is one lucky lady;).

I was looking at the new Peugeot 206's but they are quite yucky inside actually....looking pretty cheap and shoddy so I'm back to square on on the car front.....my criteria is black, sexy with decent shape & reliable...such a chickie eh???lol :p.

Where are your workouts young mantuttut

Have a top night Justin !

MonStar
03-17-2003, 08:48 AM
Meal 6: pizza and buffalo wings :rolleyes: :mad: I KNOW!!!

LOL, pizza and wings on a rest day huh Justin? Sounds like my diet. Its all good man, work harder in the gym the next few days. And watch your calories, burn that sh*t off.

Coke
03-17-2003, 09:13 AM
You have such nice new vehicles :) Big Bro, see you when you get back.

ericg
03-17-2003, 10:17 AM
Getting all stoopid is great sometimes man!! Cool deal about the car. nice

WillKuenzel
03-17-2003, 10:48 AM
Can't wait, lol. I haven't been drunk for a DAMN long time, probably won't take me but a six pack to get stoopid, lol.LOL, I get stupid off 3 beers. 6 and I'm wasted. Its all good. I think its actually pretty refreshing to do it every so often.

Isaac Wilkins
03-17-2003, 10:54 AM
Mm... Stoopid...

Heh. It's 12:51pm on a Monday during Spring break. You're lucky I can type a response to your journal. ;)

I hope the wifey likes the car! Feeling that your loved one(s) are safe is a big key to life!

bradley
03-18-2003, 02:54 AM
I agree in that it is definetely a buyer's market right now. I know your wife is happy about the new ride. Glad to see you back on the boards.

JustinF
03-18-2003, 03:26 AM
3/17/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*180 11*360 9.5*360 15*270
Incline Bench- 9.5*290 8.5*290
Flyes- 12*45's 13*45's 7*60's
EZ Bar Preacher Curls- 13*115 15*115*2
Hammer Curl- 6*60's 11*45's 6*60's drop to 7*45's
___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cottage cheese

Meal 3: 1 cup ww pasta, 1 medium chicken breast, 1 cup tomato sauce

Meal 4: 2 slices ww toast, natty PB, glass of 2% milk

Meal 5: 5 scoops whey, 5g creatine, 55g dextrose

Meal 6: 8 eggs scrambled (4whole 4 whites) with cheese, red peppers, and broccoli

Water: a lot
___________________________________________



Sleep.
___________________________________________
6 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Partner is still on overtime, he doesn't know how long. My workouts are suffering. I don't have the same intensity, and I can't go as heavy. :( Oh well, hopefully we'll get back on track here soon.
__________________

JustinF
03-18-2003, 03:32 AM
Monstar- I don't think I'll be doing it again any time soon, it soooooo was not worth it.

Cocoa- Good to see ya back bro, I'll be checking back into your journal at some point today.

eric, HY, and Borris- Yeah, I figure as long as I don't make it a habit I'll be ok. Me and him used to drink ALL THE TIME in high school though, lol. Not in school, but you know what I mean. I won't let it become an everyday thing. :D

Bradley- She definately is happy. Thanks, it's good to be back. Hopefully I can start to post more, but it's been crazy at work.

JustinF
03-19-2003, 03:47 AM
3/17/03


Training:
___________________________________________
CARDIO

45 minutes moderate pace on the bike.

**did I mention I find cardio extremely dull**

I can't wait to get outside to start sprints.

___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs (2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 4 tbsp honey, Ĺ cottage cheese

Meal 3: 2 cans tuns, 2 slices ww bread

Meal 4: 2 slices ww toast, natty PB, glass of 2% milk

Meal 5:

Meal 6: 1 cup pasta, some tuna,

Water: needs improvement
___________________________________________



Sleep.
___________________________________________
6 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Just a boring cardio day.
My rims finally came in, I'm happy about that. Now if the snow ever clears up and they get the damn salt and sand off the roads, I can get them put on my truck, although I'm kinda scared of these craters in the road called potholes. Anyways, here's some pics:

__________________

JustinF
03-19-2003, 03:48 AM
http://www.dakotatrucks.com/album_see.php?id=159

http://www.dakotatrucks.com/album_see.php?id=160

bradley
03-19-2003, 05:37 AM
What size wheels are those? Look good, and I don' think I have seen any in that particular style around here. As far as cardio my best advice is to find some fast paced music, which helps the time go by.

ericg
03-19-2003, 06:28 AM
Sweet rims man. Those will look nice on your truck for sure. I hear ya about the snow and potholes - this year has been the worst that I have seen since I have been driving.

Mik
03-19-2003, 12:29 PM
Good job on the wheels Justin! With the brownie points you picked up there you can afford to get stoopid twice. lol

JustinF
03-20-2003, 03:44 AM
3/05/03


Training:
___________________________________________
LEGS & SHOULDERS

Side laterals- 10*25's 10*25's 9*25's
BB Front Raises- 10*65 7*75 10*65
Rear Delt Raises- 10*25's 12*25's*2
Squats- 15*270 8*380 8*320
Calf Raises- 25*450*2 35*270
DB Shrugs- 13*100's 15*100's 10*100's
Single leg Hammy Curls- 12*70*2
___________________________________________

Diet:
___________________________________________


Meal 1: 4 boiled eggs(2 whole 2 white), 1 yogurt

Meal 2: 1 cup oatmeal, 3 tbsp honey, 1 cup cottage cheese

Meal 3: 1 cup whole wheat pasta, 1 cup tomato sauce, 1 large chicken breast, 1 banana

Meal 4: 2 slices ww bread with natty pb, glass of 2% milk

Meal 5: 5 scoops whey, 5g creatine, 55g dextrose

Meal 6: OUTBACK steakhouse. Not good for you but DAMN good. :D (20 oz Melbourne Steak, salad with spicy ranch, baked potato, some "Bloomin' Onion") Didn't have desert though!!


Water: better

___________________________________________



Sleep.
___________________________________________
5.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Decent workout today. Not a great dinner, but boy was it good!! MMMMMMMM
__________________

JustinF
03-20-2003, 03:48 AM
Bradley- They are 18x8. I will be running a 245/40/18 tire. They are not a mass produced wheel, they are an "exclusive" wheel, meaning there is only one website that sells them.

eric- Agreed. This has been a bad winter, I may be driving my beater until July until they fix these roads. :rolleyes:

Mik- I like that thinking. I just may do that!!

ericg
03-20-2003, 09:51 AM
Outback steakhouse - yummy.

Nice squatting man!! Strong mofo.

kook
03-20-2003, 03:04 PM
krazy strength man
and you'll be rollin this spring on dubbbbs(i mean 18's) :)

JustinF
03-20-2003, 04:25 PM
eric and kook- Thanks for the comments fellas. I wanted to be rollin on dubz, but unfortunately they will not fit when I bag my truck without ALOT of modifications, so I will be tuckin 18's.

Well, I just got back from my yearly physical. Actually it's my first one since about 1998. Anyways, IT'S TIME TO CUT I weighed in at 287 lbs. :eek: :eek:

The doctor was overall impressed though, he said my blood presure is great (which I find unbelievable with the **** I deal with at work) and my choloesteral was right on. My official height is 6'5 1/4" Anyways, that was my exciting day.

bradley
03-21-2003, 03:15 AM
When do you plan on starting your cut? Glad to hear everything went well with the doc? Did you get to ask him about the pain you get in your neck?

JustinF
03-24-2003, 06:15 AM
Bradley- I am starting my cut today (Monday). Nothing drastic, I am still going to eat the same things, just smaller portions, and I am going to start an ECA stack (I think). The doc said that he wasn't sure about my neck pain without actually seeing it when it happened. He said it sounds like a may have a little nerve damage since it is chronic, I will go see him if/when it happens again.

Well, we went to see the Blue Man Group on Friday night, it was a good show. Afterwards, as my wife and I were walking to the subway, I saw a booth set up for an anti-war pettetion. I try to avoid those things cuz they piss me off, so I just look away and keep walking. This was about 10:00 at night. This frigin guy jumps out of his seat and gets in my face preaching to me about how the war is wrong and wanting me to sign the petetion. I asked him how he would it if I pushed my views on him. He kept pressing on so I told him to "get the fu** out of my face before I put the clipboard up your ass" Now I usually don't even have to go this far, people usually get the point. Anyway, I ended up breaking his clipboard in two and going into the subway. I felt like ripping his booth down too, but I restrained myself, I didn't want to scare my wife. She's never seen me in an altercation, I'd like to keep it that way. Man, I'm not usually like that but this guy was really pushing my buttons. It's fine to have your own views, but to try to push them forcefully on me, I don't think so.:mad: :mad:

Anyway, that was my Friday. On saturday I had my football banquet. It was fun. Almost everybody that saw me was like "Damn, someone's been lifting" That made me feel good. I think that I didn't really realize how much I have changed because I see myself every day, and so does everyone else. I haven't seen anyone from the team since December. I felt good, like what I have been working hard for has been paying off. I have never really realized it until Saturday night. :D I also recieved a trophy for "Defensive Rookie of the Year" It was a good night.

That was my weekend in a nutshell. I didn't eat great, I wasn't home much. But I'm back on track with the diet, and especially since I am starting my cut, I will be ON POINT. That is all for now.

Coke
03-24-2003, 06:31 AM
Very eventful weekend Big Bro...he should have never pushed the wrong buttons with you. :D You are a nice man who really deserved recognition. Good luck on the cut! :cool:

Isaac Wilkins
03-24-2003, 06:43 AM
Amen on the protesters, bro. I get tired of their schtick, but it's their right. Until they force themselves on me, then the inner meathead comes out.

Something must have been in the air, I came about an inch from sending someone to the hospital at the bar this weekend in front of the sort-of-ex. Oh, you demon alcohol.

What's this cutting stuff you speak of? Smaller portions!? :eek: You're going to be the biggest anorexic I've ever seen. ;) Good luck with it!

Mik
03-24-2003, 09:12 AM
Grats on the award Justin. Getting comments like that from others really make you feel damn good. I know it's tough when you see yourself everyday, too often we get down on ourselves thinking we're not making any gains. You obviously are. Keep up the solid work man and good luck with the cut.

bradley
03-24-2003, 02:12 PM
Good luck with the cut Justin. I know what you mean about the anti-war people. Although I do respect their opinion they should also respect mine, and what really gets me is when they down the troops for fighting. These people are just low folks on the totem pole who are following orders. They have no say in what goes on in the military.

It is nice to get compliments, and I am sure it was nice to hear it coming from your team mates. Keep up the hard work, and you will be set for this fall's football season:thumbup:

JustinF
03-25-2003, 03:30 AM
3/24/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*230 8*400 5*400+2F 15*270
Incline Bench- 8*300+1F 7*300+1F
Flyes- 10*45's 11*45's 10*45's
EZ Bar Preacher Curls- 14*135+1F 8*145+2F 8*145 15*115
Hammer Curls- 11*45's 10*45's*2

___________________________________________

Diet:
___________________________________________


Meal 1: 2 boiled eggs, 1 yogurt

Meal 2: 1 cup cottage cheese

Meal 3: 2 cans tuna, 1 slice ww bread

Meal 4: 1 slice ww bread with natty pb, 1 glass 2% milk

Meal 5: 5 scoops whey, 5g creatine, 60g dextrose

Meal 6: 1 cup spinach linguini with chicken, veggies, in a light cream sauce

Water: better

___________________________________________



Sleep.
___________________________________________
6
___________________________________________


Daily Ramblings:
___________________________________________
Great session last night. I think the couple weeks of lighter lifting actually helped me. I had my partner back last night and went heavy again. Felt great. With the flyes, I added in a twist going up, turning them so my palms end facing up. Ouch, those hurt. It fatigued my chest much quicker than regular flyes, I think I'm going to keep doing these for a while. That is all for now.


__________________

JustinF
03-25-2003, 03:35 AM
Cocoa- Thanks for the kind words bro.

Borris- LOL. I'm far from being annorexic bro. :D Thanks for the support!!

Mik and Bradley- Also, thanks for the support and encouragement. I really do feel good about the cut. I wasn't hungry yesterday like I was anticipating to be. I just hope I can keep up the intensity in my workouts while taking in fewer calories.

Franjipani
03-25-2003, 04:27 AM
Originally posted by JustinF
On saturday I had my football banquet. It was fun. Almost everybody that saw me was like "Damn, someone's been lifting" That made me feel good. I think that I didn't really realize how much I have changed because I see myself every day, and so does everyone else....... I also recieved a trophy for "Defensive Rookie of the Year" It was a good night.

:clap: thats super-franjitastic!!! Way to goooooo Justin...Congratulations...

btw....I think your wife would be secretly loving the fact you are the big protector....major brownie points my friend;)

bradley
03-25-2003, 04:35 PM
Cals look low IMO for someone your size Justin. I would keep an eye on how much weight you are dropping each week. If more than 2lbs. then start adding back a few cals. Also might want to think about getting some EFA's in your diet, maybe purchase some fish oil which is relatively inexpensive. Don't want you losing any of that hard earned muslce;)

Workout looked ace:thumbup:

JustinF
03-26-2003, 05:57 AM
3/25/03


Training:
___________________________________________
CARDIO

45 minutes on the bike

Didn't to abs like I should have. :mad:

___________________________________________

Diet:
___________________________________________


Meal 1: 2 boiled eggs

Meal 2: 1 cup oatmeal, 2 TBSP honey

Meal 3: 1 cup spinach linguini with chicken, veggies, in a light cream sauce

Meal 4:

Meal 5: 1 cup white rice, chicken stir fry, 1 banana

Meal 6: .5 cup fresh fruit salad

Water: better

___________________________________________



Sleep.
___________________________________________
6
___________________________________________


Daily Ramblings:
___________________________________________
Blah, cardio. It's almost time I can be going outside though. Then I can start sprints!! :clap:

Working even more hours for the next 3-5 weeks, so I am trying to get to bed earlier. I feel old, I was in bed at 8:00PM last night so I could get 7 hours of sleep. Anyway, that's all for now.


__________________

JustinF
03-26-2003, 06:07 AM
Originally posted by Franjipani


:clap: thats super-franjitastic!!! Way to goooooo Justin...Congratulations...

btw....I think your wife would be secretly loving the fact you are the big protector....major brownie points my friend;)

Thanks Franji, that may be the best compliment I have ever gotten, "super-franjitastic" :wink: :D

Yeah, I don't doubt she is happy that I am her "big protector", however I think that she would get quite scared if I would ever come to blows with somebody. Occasionally when hanging out with my friends some of the old stories come out, and I can tell she doesn't like them. I have this thing that just snaps when I get in a physical altercation and I get crazy. I think it's because it takes A LOT to push me to that point, and if you manage to get me there, no good. But that was all in my earler more wild years. My wife has been the best thing to happen to me, I used to be an alcoholic, get in fights, etc. Wow, why did I go off on that tangent? Anyways, geez, I'm a family man now!! :D

JustinF
03-26-2003, 06:11 AM
Bradley- Yeah, thanks for the heads up. I am going to buy a scale this weekend so I can keep an eye on my weight. I think you may be right about my calories. I did feel a little bit hungry yesterday. I believe the ratio was 15*BW for cutting, is that right? I will weigh myself on Saturday, and adjust my calories accordingly. Thanks for the insight!

Mik
03-26-2003, 06:46 AM
Good luck with the work load over the next few weeks Justin. I hear ya about feeling old and trying to get enough sleep. In my younger years I would think nothing of going on 4 hours of sleep. But now, no way. If I don't get at least 7 hours stay away from me. lol

bradley
03-26-2003, 08:51 AM
I believe the ratio was 15*BW for cutting, is that right?

Actually it is 12*bw but I wouldn't go that low right now and those formulas are just a guide and not an absolute. Stick with something like the 15*bw and see how you respond at that calorie intake. After a week weigh yourself and if you have lost too much then increase cals and if you haven't lost or gained then decrease by a small amount. I would just designate one day per week to weigh yourself and do it at the same time each week. In the morning before eating would probably be a good time IMO. Also you have to take into account the additional cardio that you will be doing because you don't want to create too high of a caloric deficit each day.

kook
03-26-2003, 08:32 PM
your up to 400 on the bench already??? nice
and definetely that 12xbw isnt set in stone, i dont have to eat much to gain and eat a lot less to lose bf, just the way some people work, you'll figure it out

JustinF
03-27-2003, 01:56 AM
3/26/03


Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 2 boiled eggs

Meal 2: 1/2 cup fresh fruit salad, 1/2 cup cottage cheese

Meal 3: 1 cup spinach linguini with chicken, veggies, in a light cream sauce

Meal 4: 1 slice ww bread with nattty pb

Meal 5: 1.5 cup pasta with 8oz lean ground beef and tomato sauce

Meal 6: 1/2 cup cottage cheese

Water: good

___________________________________________



Sleep.
___________________________________________
7
___________________________________________


Daily Ramblings:
___________________________________________
Decided to take yesterday off rather than go light on legs again, I had no partner. He assured me that he will be here today, so it's all good. I used the opportunity to sleep. :p I got about 1.5 hours before I actually went to bed. LOL And I went to bed at 8:00 again. I don't believe how much of a difference waking up an hour earlier makes. I normally get up at 4AM to be to work at 5AM, but for the next few weeks I am waking up at 3AM. Man, I feel so much more tired and it's only an hour. :confused: Oh well, that's all for now.


__________________

JustinF
03-27-2003, 02:04 AM
Mik- Trust me bro, I hear ya. I'm 24 and I feel like I'm 44. LOL It used to be no problem to go to bed well past midnight and wake up at 4. Not any more!!

Bradley- Thanks again for the advice bro. I will be weighing myself once a week, on Sundays when I wake up. As you stated, I will use my weight as a guide to my caloric intake.

kook- Thanks for checking in bro. Yeah, I got 400. I was at 380-90 for a while. The way I do it is after I can get 7-8 of a certain weight I will up it 10 pounds and repeat. I'm curious to see now with my cut starting if my strength is going to suffer. We'll see.

JustinF
03-28-2003, 03:17 AM
3/27/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 15*270 5.5*450 8*360
Calf Raises- 20*320 20*410 17*410
Military Press- 15*180 8*230 9*180
Shrugs- 20*360 12*450 9*450

___________________________________________

Diet:
___________________________________________


Meal 1: 2 boiled eggs

Meal 2: 1 cup oatmeal, 2 tbsp honey

Meal 3: .5 cup pasta with 8oz lean ground beef and tomato sauce

Meal 4: 1 slice ww bread with nattty pb

Meal 5: Forgot to take my frickin shake

Meal 6: 1 large Subway sub, xtra turkey

Water: good

___________________________________________



Sleep.
___________________________________________
7
___________________________________________


Daily Ramblings:
___________________________________________
My legs are sore at hell. DOMS has already set in. First and last set of squats were bellow parallel, middle heavy set was to parallel. Calf raises were very slow, hold at the top for 2 count.

Short session, but high intensity. I may able to post much until tomorrow, it's already a busy day and it's only 5AM. That is all for now.


__________________

bradley
03-28-2003, 08:22 AM
Nice squats Justin. That is some serious weight you are movin:) Do you perform any direct hamstring work?

Isaac Wilkins
03-28-2003, 08:27 AM
Nice squats, bro! Do you do your squats explosively, or are they deliberate? What about Olympic style lifts? The explosiveness might help your ball playing.

WillKuenzel
03-28-2003, 01:53 PM
I've said it once and I'll say it again, you one strong mofo! Nice work on the squats.

Borris might be on to something. Have you ever tried power cleans and such?

Franjipani
03-28-2003, 04:33 PM
Originally posted by JustinF
Short session, but high intensity.

Now, thats MY kinda workout;)

Have a top weekend hon !

JustinF
03-30-2003, 11:02 PM
3/28/03


Training:
___________________________________________
BACK & TRI'S

Deadlift- 10*225 4*405 3*405 8*315
BB Rows- 10*225 8*225 6*225
Pull Downs- 15*180 6*230 9*180
Dips- +50*12 +65*8 +65*6 drop to +45*8 drop to BW*10
Skulls & CG Bench- 95*15 115*8 drop to 95*12

___________________________________________

Diet:
___________________________________________


Meal 1: 2 boiled eggs

Meal 2: 1 cup oatmeal, 2 tbsp honey

Meal 3: .5 cup pasta with 8oz lean ground beef and tomato sauce

Meal 4: 1 slice ww bread with nattty pb

Meal 5: 5 scoops whey, 5g creatine, 60g dextrose

Meal 6: Outback steakhouse

Water: good

___________________________________________



Sleep.
___________________________________________
7
___________________________________________


Daily Ramblings:
___________________________________________
Had a good but short weekend. I had to work Saturday from 5AM to 12PM. That night I met up with my friend that I don't see too much since he moved to Boston, so a few of us went out and drank a little. I think I had about 7 Heinekins. I know, that doesn't do much for my cut. Then Sunday morning I went out to breakfast with my wife and 2 of her girlfriends. I musta looked like da man!! :D Then I tried to sleep because I am now at work. Had to be here at 11:00PM Sunday night. I will be working till 12 Noon on Monday, maybe 1:00PM. I will have to do these hours, just on Sunday/Mondays for the next 5 weeks. Then on Tuesday to Thursday I have my usual 5AM to 5PM. The hours suck, but the money will be nice. I'm the only manager that isn't salary so it's all good. It's gonna throw off my meals on Monday though, I'll try to work something out. That's all for now. I'll try to visit some journals later today, I know I've been slacking in that area, but I've been mad busy.




__________________

JustinF
03-30-2003, 11:03 PM
Originally posted by Franjipani


Now, thats MY kinda workout;)

Have a top weekend hon !

Thanks Franji! I did have a good weekend, hope you did as well!!:D

JustinF
03-30-2003, 11:07 PM
Bradley, Borris, and HY Thanks for the comments fellas. Bradley, I don't really do any direct hamstring work, I know I should. I used to do SL Deads, but I figured they were hurting my regular deads since they were the session before legs. I do explode up from the bottom of my squats. As far as Olympic style lifts, I don't really do any of these as I only have limited space in my basement. I guess I could do clean and jerks or something along those lines, but frankly I don't know where I would work them in. I do plyometrics outside in the spring for football.

bradley
03-31-2003, 03:33 AM
NIce workout Justin. Everything looking good. Deads seem to be progressing along nicely:thumbup:

Might want to make sure you are getting adequate protein, especially since you are cutting now. Might want to add in some protein with meal 2. Also might want to get some more healthy fats in there. Keep up the hard work.

ericg
03-31-2003, 05:41 AM
Sweet news about the award man! The clipboard story was ace as well!! Your workouts are going ver well - strong as usual. Sorry I havent posted in a while man - been bust at work - crrrazy busy in fact.

Good luck with the cut!

JustinF
04-01-2003, 07:00 AM
3/31/03


Training:
___________________________________________
CHEST & BI's

Flat Bench- 15*230 6.5*400 4.5*400 12.5*270
Incline Bench- 6.5*270 9.5*180
Flyes w/ twist- 9*45's 12*45's 7*45's
EZ Bar Preacher Curls- 15*115 10*145 9*145 drop to 9.5*115
Hammer Curls- 9*45's 9*45's 10*45's
___________________________________________

Diet:
___________________________________________


Meal 1: 1 cup cottage cheese

Meal 2: 1 cup oatmeal, 2 tbsp honey

Meal 3: 2 tuna sandwiches, small bowl of fresh fruit

Meal 4:

Meal 5: 5 scoops whey, 5g creatine, 60g dextrose

Meal 6: home made chicken fried rice

Water: good

___________________________________________



Sleep.
___________________________________________
3 hours 5 hour nap before workout
___________________________________________


Daily Ramblings:
___________________________________________
The EZ bar curls felt really easy today. I actually stopped at 15 on the first set because it wasn't straining me. I think I will up that weight next week. I don't know what's up with the Hammer Curls. I CANNOT get past rep 9. I stall there every time. On my last set I put up 10, but with terrible form. Any ideas?

I was really tired when I got home yesterday. I was into work at 10:30PM, worked until 12:00 noon the following day. I fell asleep eating my lunch, so I decided to go to bed. I slept from 1PM-6PM, I was woke up by my friend ringing the doorbell to start the workout. :D I felt refreshed and had a good session. Diet was off a little, it's hard to eat right> I ate nothing from midnight until 6AM. It was weird working those hours, but whatever. I got enough rest and had a good session, so I won't complain.



__________________

JustinF
04-01-2003, 07:04 AM
Bradley- Thanks for the comments, although I feel like my deads are halted. I don't feel any progression on these at all, it kinda makes me mad, they felt really hard this week.
I think I need to re-work my whole diet. Do you have any links to a sample diet I could look at for cutting? I would kinda like to keep sorta the same stuff I'm eating now because it is stuff that is easy to bring to work.

eric- Thanks for the comments bro. I hear ya on the being busy. I've been slacking on posting too!!

WillKuenzel
04-01-2003, 07:09 AM
Your benching never ceases to amaze me. That's just crazy.

About the hammer curls, I'd just jump up to the 50's and do those 7-8 times. I don't think you'll have too much problem getting those reps out and the next time you go back do the 45's. They'll be ultra light I bet at that point. You could even try doing a drop set or supersetting them with something. The key really is to just shock them with something. If they've sort of hit a plateau, just hit them harder and faster. You'll notice a difference.

When you say you do flyes with a twist, is that mean you are twisting so that your pinkies come together up top or are you taking the time at the top to rotate the db's from thumbs together to pinkies together?

ericg
04-01-2003, 07:12 AM
I was thinking the same thing as HY about the hammers! Bald minds think alike I guess ;)

Awesome bench strength man. Your curling impresses me as well. Nice work!

How long have you been working these hours?

Mik
04-01-2003, 07:30 AM
:withstupi :withstupi

That's for both "stupids" above/ j/k. I would also give the 50s a go Justin. You definitley have the strength to get some good reps, then, like HY said 45 will feel light. HY gave me the same advice when I was stuck on BB rows and it worked like a charm.

Your bench strength never ceases to amaze me. Good job.

JustinF
04-01-2003, 07:56 AM
HY- I rotate the dumbells as I am bringing them up, so my palms end up facing my head at the top, pinkies together.

eric- Thanks for the comments bro. I have been working crazy hours for about 3 weeks so far, projections show another 5-6 weeks.

Mik- Thanks for the comments as well bro. Much appreciated.

About the jumping weights, the problem I have is I do not have a complete dumbell set at home. I go from the 45's to the 60's to 100's. I know I need to get some more, but $$ is an issue right now, maybe after a few of these OT checks. I wonder if hopping to the 60's would be benificial even though I could probably only do like 4 or 5?

WillKuenzel
04-01-2003, 08:01 AM
About the jumping weights, the problem I have is I do not have a complete dumbell set at home. I go from the 45's to the 60's to 100's. I know I need to get some more, but $$ is an issue right now, maybe after a few of these OT checks. I wonder if hopping to the 60's would be benificial even though I could probably only do like 4 or 5?I think you'd definitely benefit from it. I might suggest 2 sets of the 60's followed by 1 set of the 45's on some type of preacher curl apparatus or whatever you can do. If you have and incline bench you can do them on that. Sometimes just jumping up in the weights can really help. It might not seem like it would be real helpful but the shock to the muscles of doing something that heavy would cause some growth. Go for it and see what happens.

Coke
04-01-2003, 09:52 AM
:whazzup: Hey, whats up Big WBBB Bro? :) Looks like you are back on track again with some serious numbers.

bradley
04-02-2003, 02:25 AM
I think I need to re-work my whole diet. Do you have any links to a sample diet I could look at for cutting? I would kinda like to keep sorta the same stuff I'm eating now because it is stuff that is easy to bring to work.


I don't have any links but I will be happy to work with you and see what we can come up with. The foods you are eating look like good choices IMO, so the amounts are probably the only thing that needs work. Although it doesn't seem that you are eating enough cals for someone your size, but a tough work schedule could be the culprit there. Try an center each meal around some protein and then add in a low GI carb and don't skip out on the healthy fats. Also if you have access to a Sam's Club or Costco you could pick some fish oil for a good price. I think I saw 360 caps for $6.99 at Sam's the other day.

Chest workout looked spot on IMO:)

JustinF
04-03-2003, 02:34 AM
4/1/03


Training:
___________________________________________
CARDIO

45 minutes bike
___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs

Meal 2: 1 cup oatmeal, 2 tbsp honey

Meal 3: .5 cup home made fried rice, 1 large chicken breast

Meal 4: 2 slices ww bread, natty pb, 1 glass 2% milk

Meal 5:

Meal 6: 1 cup wheat pasta, a couple turkey meatballs, 1 cup tomato sauce

Water: good

___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
Cardio. :cool:

__________________

JustinF
04-03-2003, 02:42 AM
4/2/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 15*230 9*410 1*460 (failed on 2) 6*410
Calf raises- 25*360*3
Single Leg Hamstring Curls- 15*70 12*90 6*105
Military Press- 12*180 4.5*270 9*230
Shrugs- 20*270 15*360 10*410
___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs

Meal 2: 1 cup oatmeal, 2 tbsp honey

Meal 3: 1 cup wheat pasta, 1 large chicken breast, 1 apple

Meal 4: worked late, ate nthing before workout

Meal 5: 5 scoops whey protein, 5g creatine, 60g dextrose in water

Meal 6: 1 cup pasta, mixed veggies and chicken

Water: not near enough

___________________________________________



Sleep.
___________________________________________
5.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
I was very dissapointed with my squat. I could only put up the 460 1 time. I thought for sure I'd do about 3. Maybe it's lack of sleep, I dunno. But it pissed me off.
Anyway, still crazy busy at work. Haven't had much "to myself" time. Work, get home, workout, sleep. Kinda sucks, but the money is always welcome. That's all for now.

__________________

JustinF
04-03-2003, 02:45 AM
Originally posted by bradley


I don't have any links but I will be happy to work with you and see what we can come up with. The foods you are eating look like good choices IMO, so the amounts are probably the only thing that needs work. Although it doesn't seem that you are eating enough cals for someone your size, but a tough work schedule could be the culprit there. Try an center each meal around some protein and then add in a low GI carb and don't skip out on the healthy fats. Also if you have access to a Sam's Club or Costco you could pick some fish oil for a good price. I think I saw 360 caps for $6.99 at Sam's the other day.

Chest workout looked spot on IMO:)

Bradley- I would definately like to work with you to see what we can come up with. I think if I can get my diet on point, I will see some great results. I do have a membership to BJ's, I will see this weekend about picking up some fish oil caps. Is that a one-a-day thing? I will also be buying a scale this weekend, I didn't get to do it last weekend because I had to work most of it. Thanks for the continued support bro. Much appreciated.

bradley
04-03-2003, 03:48 AM
I would say for someone your size you should get at least 10+ grams a day. Which would be 10 caps a day. Although more wouldn't hurt.

Don't worry about the squats man. I am sure the hectic work schedule and different sleep patterns have not helped your workouts. Still looks as though you had a good workout. Let me know how I can help diet wise.

Military press is also getting up there. Shoulder still doing ok?

Franjipani
04-03-2003, 03:57 AM
I fell asleep eating my lunch, so I decided to go to bed.
[/B]

*lol* @ visuals of falling asleep whilst eating....:D. Nah, poor muffin, you must have been really exhausted..... great workouts you got going there Justin:thumbup:

ericg
04-03-2003, 06:07 AM
Sqauts and Milt are looking strong man - no worries bout the 460, I am sure you are right with the sleep/work schedule thing. In time things will even them selves out and you will be repping the 460 - which is crazy btw. Nice work.

JustinF
04-03-2003, 06:16 AM
Originally posted by bradley
I would say for someone your size you should get at least 10+ grams a day. Which would be 10 caps a day. Although more wouldn't hurt.

Don't worry about the squats man. I am sure the hectic work schedule and different sleep patterns have not helped your workouts. Still looks as though you had a good workout. Let me know how I can help diet wise.

Military press is also getting up there. Shoulder still doing ok?


My shoulder does not bother me on things like presses and shrugs. It's only when I start doing those damn raises, front and lateral. But I am afraid if I don't do them I will have under-developed shoulders.

I will definately pick up those fish oil caps and a scale. I guess I don't really know where I need help on the diet. From what I am understanding, you seem to think I am not eating enough calories. I do not mind eating the same stuff every day, as you can tell by my journal. I guess I am just unsure as to what else I should be eating. I'll write up a meal plan and see what you think of it.
M1- 3 boiled eggs
M2- usually 1 cup of oatmeal with honey, or 1 cup of cottage cheese
M3- 1 cup ww pasta with sauce and a chicken breast, or tuna with cottage cheese
M4- 2 slices ww bread with natty PB, or a can or sardines, with a glass of 2% milk
M5- ONLY ON LIFTING DAYS- my protein shake
M6- whatever is for dinner: usually chicken or steak, or a fish fillet, with some veggies, and either some pasta or a sweet potato. If I'm lazy, I'll get a sub.

I was thinking about adding maybe a 1/2 cup of cottage cheese before I go to bed.

Anything that you could add, or suggest, I am WIDE open to it.

Thanks.

bradley
04-03-2003, 06:21 AM
http://www.mercola.com/2002/mar/13/omega3_fats.htm

Here is a good read if you have the time. Here is an excerpt from the above article on the amount Mercola recommends:


You should then take fish oil capsules. The standard fish oil capsule is 180 mg of EPA and 120 mg of DHA. You should take approximately one capsule for every ten pounds of body weight, preferably in two divided doses.

So if you weigh 160 pounds you would take 8 capsules twice a day. If you have problems with belching them up, you will want to consider taking them on an empty stomach.

JustinF
04-03-2003, 06:21 AM
Cocoa- Thanks for checking in bro. I am back at it with a vengence.

Franji- It was quite amusing. When I noticed it I even had to laugh at myself :D Thanks for checkin in!!

eric- Thanks for checking in bro. I know I shouldn't be so hard on myself, but you know how it is when you end up coming short of your expectations. I can't wait to be repping 460!!

bradley
04-03-2003, 06:40 AM
For meal one you might think about adding half a cup of oats with the eggs just to get some carbs in you to start the day. Then on meal two go with 1/2 cup of oats (with honey if you like:)) and maybe 1/2 cup of cottage cheese. That way you are getting some protein and carbs. This would be a good time to take a few of those fish oil caps as well. The rest of your meals look good and the addition of a 1/2 cup of cottage cheese is a good idea IMO, and could also throw in some more fish oil as well.

So maybe something like this:
M1- 3 eggs and 1/2 cup of oats
M2- 1/2 cup of oats and 1/2 cup of cottage cheese along with some fish oil
M3- 1 cup ww pasta with sauce and a chicken breast, or tuna with cottage cheese
M4- 2 slices ww bread with natty PB, or a can or sardines, with a glass of 2% milk
M5- ONLY ON LIFTING DAYS- my protein shake
M6- whatever is for dinner: usually chicken or steak, or a fish fillet, with some veggies, and either some pasta or a sweet potato. If I'm lazy, I'll get a sub.
M7- 1/2 cup of cottage cheese and fish oil

The amount of food might need tweeking a little bit but weighing in each week will give more of an idea on how many cals you need to increase/decrease. Hope that helps somewhat:)

Oh yeah, and if you want to change up the diet just try to go with something comparable to what you were eating. Trading rice for pasta or a sweet potato. No need to eat the same thing everyday, although I find this is the easiest way for me to stick to a diet.

JustinF
04-04-2003, 02:22 AM
4/3/03


Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 1TBSP honey

Meal 3: 1 cup wheat pasta, 1 large chicken breast, .5 cup fresh fruit salad

Meal 4: 2 slices ww bread with some natty pb

Meal 5:

Meal 6: 1 cup pasta, mixed veggies and chicken

Water: a good bit

___________________________________________



Sleep.
___________________________________________
6 hours
___________________________________________


Daily Ramblings:
___________________________________________
I was going to do cardio, but decided against it. I don't have to work this weekend, so I will make it up then. My hamstrings are sore! I mean VERY sore. This was the reason I decided against it. I will be keeping the direct hammy work in my routine. (thanks Bradley)

I have a hole in my fuel line in my beater Blazer, so it's currntly being fixed. So I have to drive my baby. Wouldn't you know it, it snowed just enough last night to be slippery, and now it is pouring rain. My ride to work was sooooooo much fun. :rolleyes: That is all for now.

__________________

JustinF
04-04-2003, 02:24 AM
Bradley- Thanks for the help and suggestions bro. I'm going to follow that exact diet and see what kind of results I get the first week. What should I aim for per week? I believe it is 1.5-2 lbs, correct?

Mik
04-04-2003, 09:48 AM
Good luck with the diet Justin. Looks ace to me!

bradley
04-04-2003, 02:26 PM
Originally posted by JustinF
Bradley- Thanks for the help and suggestions bro. I'm going to follow that exact diet and see what kind of results I get the first week. What should I aim for per week? I believe it is 1.5-2 lbs, correct?

I would say aim for approximately 1lb per week with a max of 2lbs. The slower the better IMO.

JustinF
04-07-2003, 02:20 AM
4/5/03

Initial Weigh-In: 286


Training:
___________________________________________
BACK & TRI'S

Deadlift- 10*225 6*405 4*405
Pull Downs- 15*180 7*250 10*180
BB Rows- 8*225 drop to 15*135
Dips- +55*10.5 +70*6 +70*6 drop to +36*6
Skulls + CG Bench- 15*95 15*95 8*115->CG*25


___________________________________________

Diet:
___________________________________________


Meal 1: large bowl of Total cereal, glass of OJ, 2 slices ww bread with natty PB

Meal 2: 5 scoops whey protein, 5g creatine, 60g dextrose in water

Meal 3: 2 tuna sandwiches on ww bread, .5 cup cottage cheese

Meal 4:

Meal 5:

Meal 6:
Water: not near enough

___________________________________________



Sleep.
___________________________________________
8.5 hours
___________________________________________


Daily Ramblings:
___________________________________________
Had a decent weekend, I didn't have to work so that was good. I caught up on some much needed R&R, although losing that hour didn't help much. Well, gotta get back to work so that is all for now.

__________________

Franjipani
04-07-2003, 05:31 AM
Originally posted by JustinF
Initial Weigh-In: 286

Bloody well done !!! :eek:

LMAO.... I just noticed your sig !! I can't remember EVER being such a Starvin Marvin :redface:

bradley
04-07-2003, 02:24 PM
Deadlifts seem to be picking up Justin:) How's the diet?

JustinF
04-08-2003, 03:16 AM
4/5/03



Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*230 6*400+1 5*400+1 6*360+1
Incline- 6*320 10*270+1
Flyes- 10*45's (twist) 10*45's*3
EZ Bar Preacher Curls- 11*155 6*165+2 7*165 drop to 11*115+2
Hammer Curls- 5*60's 5.5*60's 15*35's


___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, .5 cup oats, 1 tbsp honey, multi-vite

Meal 2: .5 cup cottage cheese, .5 cup oats, 1 tbsp honey, 5 fish oil caps

Meal 3: 2 cans tuna

Meal 4: 2 slices ww bread with natty pb, 1 glass 2% milk

Meal 5: 5 scoops whey protein, 5g creatine, 65g dextrose in water

Meal 6: 1.5 large chicken breasts, mixed veggies, 5 fish oil caps

Water: better

___________________________________________



Sleep.
___________________________________________
3.5 :mad:
___________________________________________


Daily Ramblings:
___________________________________________
I was overall happy with my workout. My strength was ok, but I just felt beat the entire session. Like my whole body was litterally beat with a bat. I kept my intensity up but it was hard for some reason. I don't know if it is lack of sleep, the intake of less calories, or a combination of both.

I have had DOMS really bad lately. I am usually sore the next day after my sessions, but it's lasting 2-3 days now. I don't know what's up with that either. Speaking of DOMS, my biceps are ABSOLUTELY fried. I really hammered them yesterday. I don't know, my strength seems to be going crazy in the bi's. They hurt today, that's for sure, it's difficult to type this! :thumbup:

Well, that is all for now.
__________________

JustinF
04-08-2003, 03:20 AM
Franji- Thanks hon!! Now that I am in my cut, I can REALLY relate to that quote. I have been hungrier than usual, but I have to expect that I suppose..

Bradley- Yeah, the deads are progressing slower than I would have liked though. I am going to up the weight next week and see if that helps at all. The diet seems to be going good so far. Those fish-oil caps though, man. Something about them, it gives me a bit of gasto problems. I was burping all day, and it tasted like sardines. :confused: I know that's a gross mental picture, but do you find the same problems?

bradley
04-08-2003, 07:01 AM
I was burping all day, and it tasted like sardines. I know that's a gross mental picture, but do you find the same problems?

Yeah I know exactly what you mean. Wehn I first started taking them it was worse but now it is not so bad. I noticed that you were taking 5 at once so maybe try and spread them out a little bit until you get used to them. Hopefully that will help:)

I noticed that you might have missed a few meals the previous days (or just didn't have time to post them) and also the lack of sleep could have something to do with the fatigue that you are feeling.

kook
04-08-2003, 07:33 AM
Originally posted by JustinF

I have had DOMS really bad lately. I am usually sore the next day after my sessions, but it's lasting 2-3 days now. I don't know what's up with that either.

im dieting too and having the same problem.. recovery is taking double or triple the time as normal..
i think its the lowered carb intake for me.. i see you dont have many carbs in your diet either.. but low carbs is easiest to lose bf so what to do right?

WillKuenzel
04-08-2003, 07:49 AM
I can tell your for sure that lack of sleep can really set you back. Good to hear that you kept the intensity up even with that small amount of sleep. Bench is still looking really strong.

How long have you been cutting now?

ericg
04-08-2003, 11:26 AM
Good luck with the cut man. Your strength is crazy - with that little sleep I would have nodded off on the bench. Nice work man.

JustinF
04-09-2003, 03:20 AM
Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, .5 cup oats, 1 tbsp honey, multi-vite

Meal 2: .5 cup cottage cheese, .5 cup oats, 1 tbsp honey, 5 fish oil caps

Meal 3: 1 large chicken breast, 1 cup ww pasta, .5 cup tomato sauce

Meal 4: 2 slices ww bread with natty pb, 1 glass 2% milk

Meal 5:

Meal 6: 1.5 cup spinach ravioli, 1 cup tomato suace, 4 turkey meatballs, 5 fish oil caps

Water: better

___________________________________________



Sleep.
___________________________________________
6
___________________________________________


Daily Ramblings:
___________________________________________
I decided against cardio yesterday. When I got home I sat down on the couch to watch the news, 2 hours later my wife wakes me up for dinner. I must've been OUT. I didn't hear her come home, didn't hear her music blasting during her workout, nothing. Oh well, it was much needed I think.

It may be even crazier here now at work. I think I may have to move to second shift for a little bit to cover. I had to fire 2 guys yesterday for downloading porno on the work computer, they also happened to download a virus that completely screwed up one of the computers. They were two of my best workers on 2nd shift too, I just don't understand. Both of them are married with children. That's a hell of a thing to have to go home and explain. We are busier than we have EVER been as a company too, great timing.
Anyway, so depending on how fast I can get a couple new people, I may have to cover and take one of my first shift guys with me. So my guess is I'll be pulling 15-16 hour shifts intead of the normal 12-13. Sleep is overated anyways. ;) That's all for now.
__________________

JustinF
04-09-2003, 03:30 AM
Bradley- That's what I figured. The sleep thing definately isn't helping. I actually couldn't remember what I ate, that's why I left those blank. I know, that's pretty sad huh? I think I'm used to the fish oil caps now. The 5 didn't seem to be a problem yesterday.

kook- I hear ya on the carbs thing. I think my fatigue was mainly due to lack of sleep. I haven't been getting a whole lot lately. You may be right with the DOMS though, I hadn't thought of that.

HY- Thanks for the encouragement bro. I officially started my cut on Monday, I'm a whopping 3 days into it!!

eric- Trust me bro, it was hard not to nod off on the bench. I don't know for sure, but I think I remember my partner smacking me around a bit. ;)

Mik
04-09-2003, 09:49 AM
Good luck with cut Justin. Hope you manage to get some sleep in there too.

JustinF
04-10-2003, 03:56 AM
4/9/03

Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, .5 cup oats, 1 tbsp honey, multi-vite

Meal 2: .5 cup cottage cheese, .5 cup oats, 1 tbsp honey, 5 fish oil caps

Meal 3: 1 large chicken breast, 1 cup ww pasta, .5 cup tomato sauce

Meal 4:

Meal 5:

Meal 6: 16 pieces sushi with homemade fried rice

Water: better

___________________________________________



Sleep.
___________________________________________
4
___________________________________________


Daily Ramblings:
___________________________________________
I guessed correct, I am thoroughly screwed at work. I will not have to work second shift but my hours are all messed up, as you can tell by the amount of sleep I have been getting. Yesterday I worked from 4AM to 7:30PM, went home, ate, showered, slept, and back at work I am for 4AM. I feel like my house is just a motel. My wife is quite worried, as she sees me leave the house half asleep, God bless her. I don't know how she puts up with it all.

Anyways, needless to say I didn't lift last night. I told my partner no matter what time I get home tonight I will be lifting. I probably will not be going as heavy as normal, due to many things, mainly lack of sleep and food. Anyway,
Hi Ho Hi Ho It's back to work I go........ :D
I'll try to check into y'alls journals later today, I know I've been slacking lately.

__________________

JustinF
04-10-2003, 03:57 AM
Mik-Thanks for the encouragement bro. The sleep thing isn't quite happening, but hopefully it will soon. ;)

Isaac Wilkins
04-10-2003, 02:27 PM
Jebus. Everytime I come in here I have forgotten how strong you are, especially while cutting!

Hopefully everything will get straightened out with your work/sleep schedule. The wifey sounds like a peach for putting up with it!

:thumbup:

JustinF
04-11-2003, 03:40 AM
4/2/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 15*230 10*360 7*410 6*410
Calf raises- 25*380*3
Single Leg Hamstring Curls- 15*70 12*90 6*105
Military Press- 12*180 8*230 6*230
Shrugs- 20*270 15*360 12*410
___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, multi-vite

Meal 2: 1 cup cottage cheese, 5 fish oil caps

Meal 3: 1 cup wheat pasta, 1 large chicken breast, 1 apple

Meal 4: 2 slices ww bread with natty PB, glass 2% milk

Meal 5: 5 scoops whey protein, 5g creatine, 60g dextrose in water

Meal 6: .5 cup rice, mixed veggies with chicken

Water: not near enough

___________________________________________



Sleep.
___________________________________________
4.5
___________________________________________


Daily Ramblings:
___________________________________________
Medioocre session at best. I was not feeling it. I tried to push myself, but it just wasn't clicking. I was happy that I actually lifted today, but I was unhappy with my performance.

I set up a new schedule at work, so the OT is going to be more evenly distributed. I will still be working crazy hours, but not so crazy. I got a little more sleep last night, an extra hour, and I actually feel pretty good. Refreshed. I look forward to my back and tri session tonight. That is all.
__________________


__________________

JustinF
04-11-2003, 03:57 AM
Borris- Thanks for stopping by bro. Yeah, my wife is a peach. Best thing to ever happen to me!!

Mik
04-11-2003, 02:02 PM
Squats are lookin good bro. Keep up the great work!

Franjipani
04-11-2003, 07:12 PM
Originally posted by JustinF
Hi Ho Hi Ho It's back to work I go........ :D

Just you take it easy sunshine;)

*wishes Justin oodles of sleep over the weekend*

Ohhh errr, I just saw your pics for the very first time Justin... you have a lovely face....quite sexy really!!!I think its time we saw a more recent one though, dont ya think???:D

Coke
04-12-2003, 11:58 AM
:hello: I thought it be wise to come say hello to my biggest bodybuilding Bro, especially being that you are getting very close to 290lbs. :D keep up the excellent work, some of your lifts leave me speechless :)

ericg
04-14-2003, 06:14 AM
Nice session man - strong. Medioocre session? LOL. I dont remember what you lifted last time but that seems to be a decent session as far as strength goes. Keep up the hard work man.

JustinF
04-15-2003, 04:23 AM
Originally posted by Franjipani


Just you take it easy sunshine;)

*wishes Justin oodles of sleep over the weekend*

Ohhh errr, I just saw your pics for the very first time Justin... you have a lovely face....quite sexy really!!!I think its time we saw a more recent one though, dont ya think???:D

:redface: :redface: :redface:
Ahhhh Franji, you made me blush. Thanks for the compliment, I needed that! I'll see what I can do about the updates. ;)

JustinF
04-15-2003, 04:25 AM
CoCoa and eric- Thanks for stopping by fellas. Appreciate the kind words. Eric, by mediocre I guess that I more meant my intensity and attitude levels. I just was not feeling it.

JustinF
04-15-2003, 04:33 AM
Well I forgot my jounal today, and I was to busy yesterday to even go online. I'm not going to go back and post my workouts, but I did do them. I got caught up on a little sleep this weekend. I slept until 12:30PM on Saturday! :eek: That was like 12 hours of sleep. LOL No more of that! My body thanked me. I couldn't bring myself to do the same on Sunday as it was SUCH a beautiful day outside. My diet was OK this weekend. I went to Mom and Dad's house, nothing like Mom's home cooking. I ate so much I could hardly move!! tuttut No more of that.

I got my shocks changed on my truck, and I got the tires mounted to the rims. I think today after work I will put on my rims. Well, that is all for now.

Oh, almost forgot, weighed myself Sunday morning. I guess my clothes weigh more than I thought they did. I weighed myself naked and I was 281. Anyways, that is all.

JustinF
04-16-2003, 03:02 AM
4/15/03


Training:
___________________________________________
OFF

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs,.5 cup oatmeal, multi-vite

Meal 2: .5 cup cottage cheese, .5 cup oatmeal 5 fish oil caps

Meal 3: 1 cup wheat pasta, 1 large chicken breast, 1 apple

Meal 4:

Meal 5:

Meal 6: 1 chicken stir-fry sub from D'Angelo's on wheat bread.

Water: ok

___________________________________________



Sleep.
___________________________________________
6
___________________________________________


Daily Ramblings:
___________________________________________
Missed some food yesterday. I feel pretty well rested as of late, so I hope my sessions get back on track. My partner is working OT again so he will not be here all week, may have to lower the weight a bit. Looking forward to chest and bi's tonight. That is all.

__________________

JustinF
04-16-2003, 06:12 PM
4/16/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 18*230 10*380 9*360 17*270
Flyes w/twist- 10*45's 13*45's*2
EZ Bar Preacher Curls- 16*135 15*135 11*115 (doubles, all the way down, up, half way down, up=1 rep)
Hammer Curls- 6*60's 7*60's 10*45's

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, multi-vite

Meal 2:

Meal 3: 2 tuna sandwiches on ww bread, 1 banana

Meal 4: 3 slices ww bread with natty PB

Meal 5:

Meal 6: 8oz lean ground beef, 1.5 cup pasta, 1 cup tomato sauce

Water: ok

___________________________________________



Sleep.

____________________________________________________
4.5
__________________________________



Daily Ramblings:
___________________________________________
Again, diet was crappy. I don't know what's up lately, even during my workouts I feel like ****. I have lately been in a generaly pissy mood, I just feel like my entire life isn't good right now. If I'm not working, I'm sleeping and vise versa, and I'm doing much more working than sleeping. I have hardly any time to myself, or to be with my wife. And I know I am not the usual happy person that I am. I really hope this work thing starts to chill out for a bit. I am physically and mentally beat. And it's going into my home life which isn't cool.

Anyways, enough of my rant. I am posting some pictures. I guess these are my "before cut" photos. You will all see why I have decided to cut. I obviously store most of my fat in my lower stomach and back, those pesky love handles. I guess it's a problem area for most guys. Anyways, here's the pics:
All critiques WELCOMED.

__________________


__________________

JustinF
04-16-2003, 06:14 PM
rightside

JustinF
04-16-2003, 06:16 PM
leftside

JustinF
04-16-2003, 06:17 PM
front

JustinF
04-16-2003, 06:19 PM
fatback

JustinF
04-16-2003, 06:20 PM
backdblbi

JustinF
04-16-2003, 06:21 PM
leg

JustinF
04-16-2003, 06:23 PM
Me and my Baby
EDIT***** Geez, the bags under my eyes are huge. Can you tell I need some sleep? LOL G'night. :D

kook
04-16-2003, 09:27 PM
a cut??????? are you joking, seriously justin, you are being wayyy to hard on yourself, look at the ropes on your arms, except your legs being skinny you have nothing to complain about you only have say 10lbs to lose, **** it thats nothingggg your making me mad complaining about looking like that, im gonna have an aneurism

rookiebldr
04-16-2003, 10:58 PM
Justin the pics look great. Nice to see the progress.

JustinF
04-17-2003, 03:07 AM
kook and rookie- Thanks fellas. I may be hard on myself, but I feel it is justified. I'm just tired of having the love handles and stuff. Who knows, after I lose 10-15 I may be happy. Then I get to bulk again which is much funner. Oh, and my legs aren't skinny dammit! :D That is just a terrible picture of them. My calves are almost 18" and my quads are close to 28" Anyways, thanks again fellas.

bradley
04-17-2003, 05:46 AM
Sounds like you are just exhausted Justin. I am sure once the work schedule gets straightened out you will be back to your old self.

Looks like you have made some good progress. I know how you feel about the lower back and abdominal fat. Seems to be problem areas for most males:rolleyes:

Man those biceps are throwing around some heavy weight:thumbup:

ericg
04-17-2003, 06:41 AM
Awesome pics man - the wifey looks like a doll!

You are looking great man, you are a big fuken guy - the chest session was killer. Keep up the hard work :thumbup:

Mik
04-17-2003, 06:58 AM
Justin, your progress has been amazing. you look great in the pics! I don't think you need too much of a cut. Your chest and upper body look solid bro. I can tell you have big legs and calves but the angle of the shot makes it look like your upper body overpowers your lower (damn camera angles hehe). Keep up the great work man.

WillKuenzel
04-17-2003, 07:01 AM
Jeez dude! You're freaking huge. That first side shot makes you look massive. You're not that fat either. And your calves are almost 18"?!! Damn I'm jealous!

Very cute pic of you and the missus there.

I still can't believe the amount of weight you can toss around on bench though!

JustinF
04-17-2003, 07:02 AM
Thanks eric. I appreciate the comments.

On another note, I am looking to replace my machine with a power rack. Any opinions on this rack? Does it look solid enough? I have seen them range from $299 to over $1000. Not sure what to get. I know the saying "You get what you pay for" holds true to most everything, but I dunno.

power rack (http://www.newyorkbarbells.com/8510.html)

JustinF
04-17-2003, 07:07 AM
Mik and HY Thanks so much for the comments fellas. It's actually good to hear. I guess I may have a slight case of Body Dysmorphia Syndrome. :D I know that you are your own worst critic. It's a hard choice, cutting or bulking, and I have decided on the cut. I figure if I loose 15 or so pounds I'll be lean enough to start a SLOW, LEAN bulk for some good results. Thanks for the kind words again. LOL, I just looked at the leg picture again. They look like they a kids legs, lol.

ericg
04-17-2003, 07:14 AM
That rack looks sweet! The price doesnt seem to bad either

Mik
04-17-2003, 07:15 AM
Justin, that power rack looks similar to the one I've got. In fact that one may be more sturdy. The one I've got has been great, nice and sturdy for the weights I've used so far (which of course is much less than what you throw around). I like tha fact it has adjustable dipping handles (I had to buy a separate dipping station). Good luck.

JustinF
04-17-2003, 07:25 AM
Bradley- Thanks for the compliments bro. Sometimes I feel like the only thing actually growing on me are my arms. The weight for some reason increased quite a bit on my curls. Mind you I'm not complaining....

Coke
04-18-2003, 05:34 AM
Excellent Pics! Good to finally see the wonderful couple :)
You have it all :thumbup:

JustinF
04-19-2003, 05:39 AM
4/18/03


Training:
___________________________________________
BACK & TRI'S

Deadlift- 10*225 2*425:mad: 4*405 8*315
Pull Downs- 10*180 4*310 9*230
BB Rows- 15*135 9*205 9.5*205
Dips- +55*10 +70*8 +80*6 drop to +35*16
Skull/CG Bench SS- 15*95 8*115 CG15 7*115 CG10

Couple sets of tricep pressdowns

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, .5 cup oatmeal,multi-vite

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 5 fish oil caps

Meal 3: 8oz lean ground beef, 1.5 cup pasta, 1 cup tomato sauce

Meal 4: 3 slices ww bread with natty PB

Meal 5: 5 scoops whey protein, 60g dextrose, 5g creatine

Meal 6: Fruite de Mare' dinner. MMMMMMMMM Basically a bunch of different seafood over linguini

Water: ok

___________________________________________



Sleep.

____________________________________________________
5
__________________________________



Daily Ramblings:
___________________________________________
Feeling a little better. Still overall beat, but getting better.
I was unhappy with my deadlifts. I think this lift is my slowest progressing lift. Not sure how to go about upping the weight.

I think I'm going to change up my routine a little, I'm getting bored with it. We'll see, I'll do some research.

Went out last night with my wife's uncle and his wife. It was a good time, we hadn't seen them for well over a year. Did a lot of catching up. Before we knew it, it was 11:00PM and the restuarant was empty. :D (we met there at 7) I felt like a dork, but I finally had to chime in, "I hate to spoil the fun guys, but I have to wake up in 5 hours and we still have a half hour ride home." So, I got like 4 hours sleep last night also. No work tomorrow, so it's all good. I'll catch up. That is all for now.

__________________

JustinF
04-19-2003, 05:41 AM
Originally posted by CoCoa
Excellent Pics! Good to finally see the wonderful couple :)
You have it all :thumbup:

Cocoa, thanks for the kind words bro. My wife just saw the picture I put up, LOL. "I have no makeup on, just got done working out, I'm all sweaty....." LOL

bradley
04-19-2003, 05:43 AM
How is your speed off the floor on the deads? I know this is a problem area for me, or is it at the lockout?

JustinF
04-19-2003, 05:48 AM
My problem is the speed off the floor also. On the heavier weights it seems as though I'm moving too much with my legs and not my back. (like I am squating the weight up)

bradley
04-19-2003, 07:55 AM
Originally posted by JustinF
My problem is the speed off the floor also. On the heavier weights it seems as though I'm moving too much with my legs and not my back. (like I am squating the weight up)

This was posted by Santiago in Saturday Fever's journal when he was having the same trouble as you. Might want to give it a shot. EdgarMex has been trying this and it seems to have increased his DL. I would recommend maybe doing 2 light sets in this manner at the beginning of the exercise. Hope this helps somewhat:)


Good job....your weakness is speed and lower back....you can try pulling with 35's or 25's as the biggest plates on the bar as an ME exercise....I did my speed deads like that for a while as well with good results. I'm weak off the floor as well, but it's a nice feeling to know once the bar clears the floor you have the lift.

Mik
04-22-2003, 06:12 AM
I have the same problem with my deads. If I can get the bar to my knees I know I have the rep, it's just getting it to that point. I'll have to try that.

JustinF
04-22-2003, 07:51 AM
4/21/03


Training:
___________________________________________
CARDIO

30 minutes moderate pace on the bike

___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, multi-vite

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 5 fish oil caps

Meal 3: 1 large chicken breast, 1 cup ww pasta, 1 cup tomato suace

Meal 4:

Meal 5: 2 bananas, handful of nonsalted peanuts, glass of 2% milk

Meal 6: 2 chicken stir fry subs on 8" ww bread.

Water: better

___________________________________________



Sleep.

____________________________________________________
5.5
__________________________________



Daily Ramblings:
___________________________________________
Sleep still needs to get better. Work is showing no signs of slowing down. Matter of fact, they say another 5-6 weeks of this crap. :roll eyes: Anyways, looking forward to chest and bi's tonight. That is all.

__________________

JustinF
04-22-2003, 07:54 AM
Bradley- I'm not quite sure what you're talking about with the deads. I understand lowering the weight, and going for speed, but I don't understand the reasoning behind only using 25 or 35lb weights as the biggest. Can you explain this for me? Thanks bro.

Mik- That is exactly the same for me, if I get it to the knees, or just bellow them even, I know I can pull it the rest of the way.

kook
04-22-2003, 03:16 PM
hows the cut coming? are you starving yet?

i think he means just used 35 or quarters because this will bring the bar closer to the ground because they're not as tall as a 45 , so this would give you a diff rom

JustinF
04-23-2003, 04:03 AM
4/22/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*180 11.5*380 6.5*400 9*335
DB Incline Bench- 15*60's 16*60's 13*60's
Flyes- 14*45's 8.5*60's
EZ Bar Preacher Curls- 13*135 8*145 14*125
Hammer Curls- 6*60's 5*50's
___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, multi-vite

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 5 fish oil caps

Meal 3: 1 large chicken breast, 1 cup ww pasta, 1 cup tomato suace

Meal 4: handful of unsalted peanuts, .5 cup cottage cheese

Meal 5: 5 scoops whey, 60g dextrose, 5g creatine

Meal 6: grilled chicken salad

Water: better

___________________________________________



Sleep.

____________________________________________________
6
__________________________________



Daily Ramblings:
___________________________________________
My chest is frickin' fried. Actually my bi's are as well. It felt good to actually do a heavy chest workout. With my DB Incline's, I really need to get some heavier dumbells. I didn't want to attempt the 100's without a good spot, and yup, my partner bailed again. (had to work) Anyway, that's all for now.

__________________

JustinF
04-23-2003, 04:04 AM
Oh, off topic. I measured my bi's yesterday, I finally hit the 18" mark!! :D

JustinF
04-23-2003, 04:06 AM
kook- The cut is going decent. I wish I didn't have to lose it slow though. Yes, I think I have hit the starvation point. I used to never be hungry between meals, now I can't wait till the next one.
That makes sence with the smaller plates, I think I'll try that.

GhettoSmurf
04-23-2003, 05:12 AM
Originally posted by JustinF
kook- The cut is going decent. I wish I didn't have to lose it slow though. Yes, I think I have hit the starvation point. I used to never be hungry between meals, now I can't wait till the next one.
That makes sence with the smaller plates, I think I'll try that.

im sure you probably know this already, but you could always try eating lettuce, or some other fibrous veggie like celery or broccoli to help tide you over until your next meal.

ericg
04-23-2003, 05:46 AM
Hey man - I see you joined the WBBB !!! :thumbup:

Awesome chest day man! Your pressing is crazy. Any news on the rack?

JustinF
04-23-2003, 06:26 AM
GhettoSmurf- Good to see someone new in my journal, welcome. Thanks for the input, I think I will do that. I love broccoli, so that may just be the answer. :thumbup:

eric- I'm one of the few, the proud, the WBBB's! ;) I was going to but the rack this week, but I had to but plane tickets to N.Carolina, so it's gonna have to wait until next week. Plus my partner said he's gonna pay for half of it, I'm still waiting for his cash. Maybe if he ever comes to lift I can get it. :D

Coke
04-23-2003, 06:33 AM
Excellent workout man, especially the flat bench! :)

Mik
04-23-2003, 07:01 AM
18" bi's :eek: Youza! Good work man, keep it up. Nice session by the way. Keep us posted on the rack. Did you decide to go for the one you posted?

WillKuenzel
04-23-2003, 08:46 AM
Originally posted by JustinF

eric- I'm one of the few, the proud, the WBBB's! ;) I was going to but the rack this week, but I had to but plane tickets to N.Carolina, so it's gonna have to wait until next week. Plus my partner said he's gonna pay for half of it, I'm still waiting for his cash. Maybe if he ever comes to lift I can get it. :D

Sweet! Another member of the WBBB's! Hey anyway, where you going in North Carolina and how long you around?

JustinF
04-24-2003, 03:42 AM
4/23/03


Training:
___________________________________________
CARDIO

30 Minutes bike

weighted crunches- 35lbs*20*2
crunches- 2*40
leg lifts- 1*20 1*15
neck harness lifts- 15*25lbs*2 12*25lbs
___________________________________________

Diet:
___________________________________________


Meal 1: 3 boiled eggs, .5 cup oatmeal, multi-vite

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 5 fish oil caps

Meal 3: 1 large chicken breast, 1 cup ww pasta, 1 cup tomato suace

Meal 4: 2 slices ww bread, natty pb, 1 glass 2% milk

Meal 5: .5 cup fresh brocolli

Meal 6: 1 cup spinach ravioli, 1 cup tomato suace

Water: better

___________________________________________



Sleep.

____________________________________________________
6
__________________________________



Daily Ramblings:
___________________________________________
I am so not in football shape right now. I'm a lot stronger than I was last year, but I'm not in cardio shape at all. I'll be kicking it into high gear from here on in. Nothing much to report, just another day. That is all for now.
__________________

JustinF
04-24-2003, 04:14 AM
Cocoa- Thanks bro. I appreciate the comments.

Mik- Yeah, I will be buying the one that I posted. I'm sure you will know when I buy it as my weights will go down, but I will keep ya posted.

HY- I'm going to Greensboro. I'll be there over Memorial Day Weekend. My bro-in-law lives there, we're going to visit. I'm seriously thinking about moving down your way, I visited a couple years ago and loved it.

Isaac Wilkins
04-24-2003, 07:14 AM
Originally posted by JustinF


HY- I'm going to Greensboro. I'll be there over Memorial Day Weekend. My bro-in-law lives there, we're going to visit. I'm seriously thinking about moving down your way, I visited a couple years ago and loved it.

Gadzooks! :eek:

We're all going to end up living in NC within the next couple of years. When I make my southern tour this summer I'm going to be checking places out.

Awesome. Meatheads, unite!

:D

WillKuenzel
04-24-2003, 08:18 AM
Hey man, we might have to meet up or something while you are down in the area. Nice long weekend. North Carolina is the place for meatheads! Plenty of cool weather to cover up during bulking season but still plenty of warm (hot) weather to take the shirt off and show off during cutting season. :)

ericg
04-24-2003, 09:11 AM
Dam I feel left out :cry:

bradley
04-25-2003, 01:51 PM
Originally posted by JustinF
Bradley- I'm not quite sure what you're talking about with the deads. I understand lowering the weight, and going for speed, but I don't understand the reasoning behind only using 25 or 35lb weights as the biggest. Can you explain this for me? Thanks bro.


Basically Kook already explained what I was talking about. By using the smaller plates you will be increasing your range of motion, and this will make the exercise harder but when you put the 45's back on you should have an easier time pulling the weight off the floor. Hope this makes sense:)

Have you weighed lately to see how your progress is coming along? I saw where you mentioned that you were going to start incorporating more cardio activiities to get ready for football. Might want to keep an eye on your weight to make sure cals don't need adjusting. Congrats on the 18' arms. Who said bigger wasn't better:)

JustinF
04-28-2003, 05:49 AM
Bradley- Thanks man. I'll give the smaller plates thing a shot. I weighed in last night at 280 lbs even. Not bad for just finishing a huge plate of my mom's lasagna. Man, I need to stop going over to my parents house on Sundays. It makes it very hard to cut!! :D

JustinF
04-28-2003, 06:03 AM
Originally posted by HomeYield
Hey man, we might have to meet up or something while you are down in the area. Nice long weekend. North Carolina is the place for meatheads! Plenty of cool weather to cover up during bulking season but still plenty of warm (hot) weather to take the shirt off and show off during cutting season. :)

Yeah, I think that would be cool. Let's try to set something up.

bradley
04-28-2003, 05:00 PM
Originally posted by JustinF
[b] Man, I need to stop going over to my parents house on Sundays. It makes it very hard to cut!! :D

Stay on track during the week and let mom's home cooked meal be a reward for all your hard work:D

JustinF
04-29-2003, 03:49 AM
4/28/03


Training:
___________________________________________
CHEST & BI'S

Flat Bench- 15*230 7.5*410 4*410+1 8*360+1
Incline Bench- 11*300 8*300+1
Flyes- 15*45's 9*60's 5*60's drop to 5*45's
EZ Bar Preacher Curls- 7*165 6*175+2 12*135 (full rep, half rep=1 rep)
Hammer Curls- 7*60's 6*60's

___________________________________________

Diet:
___________________________________________


Meal 1:

Meal 2: .5 cup oatmeal, .5 cup cottage cheese, 5 fish oil caps, multi-vite

Meal 3: 1 large turkey sub

Meal 4: 2 slices ww bread, natty pb, 1 glass 2% milk

Meal 5: 5 scoops whey, 5g creatine, 60g dextrose in water

Meal 6: 1 grilled chicken salad

Water: not good

___________________________________________



Sleep.

____________________________________________________
6 :D
__________________________________



Daily Ramblings:
___________________________________________
I had a good session last night. It felt good, and I am very sore today. Food was off, I missed my first meal. We are getting a little slower at work, but not much. Hopefully I can have a 2 day weekend this week, I think it's been like a month and a half since that last happened. I have decided to cut until I hit 260-265. I am also thinking about going to a 4 day split.

Saturday after work I put my new rims on, I'll post a couple pictures. That is all for now.

__________________

JustinF
04-29-2003, 03:50 AM
Truck pics.

http://www.dakotatrucks.com/album_see.php?id=247

http://www.dakotatrucks.com/album_see.php?id=246