Starting from scratch

[JustinF]

Well, decided to do this. I started training last Saturday, I'll start my journal now.

Goals:get rid of fat, put on alot of muscle, all while keeping speed, will need for football.

Posting four FAT :nod: pictures of myself. Will post new pics every month for self motivation and to see results.

Stick to diet and training, don't let up, remember when you used to be built!!!!!!!!!! Get the fire back!!

[JustinF]

one :cry:

[JustinF]

two:( :cry:

[JustinF]

three :(

[syntekz]

Good luck!

[JustinF]

four HOW DID I LET MYSELF GET LIKE THIS???:micro: :eek:

[JustinF]

11/30
BACK & TRI'S

DEADLIFT- 15@135 10@225 8@275
LAT PULLDOWNS- 15@100 10@190 5@200
CABLE ROWS- 10@110 8@160 6@170
DIPS- BODYWEIGHT 3@20 REPS
TRICEP PRESSDOWNS- 10@100 8@120 5@140
SKULL CRUSHERS- 10@110 8@120 6@140

20 MINUTES OF CARDIO BEFORE WEIGHTS, 30/30 TRAINING

[JustinF]

one forgot pic

[JustinF]

12/1

DAY OFF

[JustinF]

12/2
Again, today I did no workout. I did last Saturday thru Friday, so I took the weekend off. I think I will try to split it up a little different from now on as I feel like crap after taking two days straight off. Will resume tommorow!!

[YatesNightBlade]

Keep at it bro.

[JustinF]

12/3

CARDIO AND ABS
5 MIN. WARMUP, 20 MINUTES OF 30/30 INTERVAL TRAINING
SIDEBENDS- 25@25 LBS 25@35LBS 20@35LBS
CRUNCHES- 3SETS@50
OBLIQUE TWISTS- 2SETS@15

LEGS
SQUATS- 10@230LBS 8@330LBS 3@450LBS (FAILED 4TH REP)
CALF RAISES- 20@230 20@280 20@300
LEG EXTENSIONS- 12@180 10@215 6@240
CLEANS- 10@125 8@145

I don't know why, but I really struggle with the cleans. I don't know if it's because I do them last, or I'm just not used to them yet (new exercise for me) :confused:

I felt like I was gonna puke at the end. I was so tired I got pissed off because I still had to put my weights away.:D

Still struggling with the decision about taking creatine. Any thoughts anybody?

That's all for today!!:rolleyes:

[ericg]

Try doing the cardio after your workout. Give ya more energy for lifting.

Nice Squat, should have included a pic of your legs. Whats your stats (height, wieght, bf%, age)??

Great job man

[JustinF]

I'm 23 years old, 6'5, 260 lbs. I don't know my bodyfat, but as you can see from the pictures, it's pretty high. The reason I do the cardio before weights is because I need to lose a bit of fat before really adding muscle, and if I wait until after the workout I know I'll slack off on the cardio aspect from being to tired from the weights. Thanks for the encouragement. It really helps keep me motivated, glad I decided to do a journal!!:D

[Paul Stagg]

Good Lord.

Justin = big boy.

I wouldn't bother with the creatine yet.. get your lifitng and diet in order first.

Cleans can be a little dicy... keep the wiehgt low and practice them.

Ditto on the cardio and ab work... do it AFTER you train your legs, if at all. I never do cardio on leg day - I'm too tired.

Nice lifts.

[jock227]

least ur a good lookin guy.. gettin buffed up'll only make it better bro

good luck

[JustinF]

12/4

Thanks jock, makin' me blush!! :o

As far as working out today, nothing due to the fact that I was installing my Direct TV system, took a little ( a lot) longer than expected.

Needed the rest after that leg workout anyways. Back at it tommorow!! :rolleyes:

[ericg]

You gettin the NFL ticket?? Man this is a must for a football fan that lives away from their fav team. I am in Maine and have been a 9ers fan as far as I can remember, but with NFL ticket I have seen every game this year!!

Dam your a big guy!!

What part of Mass. are you from?? I have lots of relatives in that area.....happy liftin

[JustinF]

Yes Eric, I got the NFL Ticket. That's one of the main reasons I went to Direct TV. I live near Wocester. I didn't grow up around here though.

12/5

10 MINUTE WARMUP

CHEST AND BI'S
FLAT BENCH- 25@135LBS 10@210 8@280 3@310 (FAILED 4TH)
INCLINE BENCH- 10@210 5@240 2@260 (FAILED 3RD)
FLIES- 12@40 12@40 12@40
PREACHER CURLS- 12@90 10@110 5@130
DUMBELL CURLS- 10@50 10@50 6@55 (ONLY HAVE 2 DUMBELLS)

CARDIO- 15 MINUTES 30/30 INTERVAL TRAINING

Felt good through entire workout. Hurt like hell but felt good!! Keep pushing yourself!!!!!

[JustinF]

12/6

CARDIO AND ABS

30 MINUTES OF 30/30 INTERVALS
CRUNCHES
SIDE BENDS
OBLIQUE TWISTS

BACK TO WEIGHTS TOMORROW!!!!:D :D :D

[JustinF]

12/7

SHOULDERS

SHOULDER PRESS- 12@140 10@190 5@210
LATERAL RAISES- 9@25 12@30 12@30
SHRUGS- 15@225 10@305 10@325
UPRIGHT ROWS- 10@85 6@125 6@125

[JustinF]

12/8

CARDIO AND ABSCARDIO AND ABS
5 MIN. WARMUP, 25 MINUTES OF 30/30 INTERVAL TRAINING
SIDEBENDS- 25@25 LBS 25@35LBS 20@35LBS
CRUNCHES- 3SETS@50
OBLIQUE TWISTS- 2SETS@15

[JustinF]

12/9

DAY OFF

[JustinF]

12/10

BACK AND TRI'S

DEADLIFT- 10@225 6@275 4@300
CABLE ROWS- 10@110 10@140 8@190
LAT PULL DOWNS- 10@190 6@220 3@220
DIPS- BODYWEIGHT@8 BW@8
TRICEP PRESSDOWNS- 20@60 20@60 6@90
SKULL CRUSHERS- 10@85 6@125 4@125

[JustinF]

12/13

LEGS


CLEANS- 10X135 10X135 6X155
SQUATS- 10X250 10X320 5X420 (FAILED 6)
CALF RAISES- 25X280 25X320 21X230 (ALMOST FELL OVER)
LEG EXTENSION- 15X180 10X215 8X250

Today's workout felt really good. It really feels like I am making progress, I feel a lot better, and I think I look better too already. I am really excited about the upcoming season!!
:D :D

[JustinF]

CHEST AND BI'S, CARDIO AND ABS

CARDIO- 20 MINUTES 30/30 INTERVALS
CRUNCHES- 3 SETSX25 OBLIQUE TWISTS- 2 SETSX25

BENCH-15X135 15X230 7X300 1X350 (VERY SLOPPY, POOR FORM)
INCLINE- 10X210 7X240 2X260
PREACHER CURLS- 10X110 8X130 2X150
DUMBELL CURLS- 10X50 10X55 10X55


Feels like I'm making progress with everything. I felt really good on the bench today. Back at it tommorow!

[JustinF]

12/16

SHOULDERS
SHOULDER PRESS- 12X120 8X210 4X230
LATERAL RAISES- 12X25 12X25 12X25
SHRUGS- 10X245 8X315 4X345
UPRIGHT ROWS- 10X110 6X135

I hurt myself on the second set of upright rows, don't know what happened. I pulled something. I can feel it, it runs up my back (just inside the shoulder blade, over my trap, into my neck) Hurts like hell, I can't turn my head to the right. I have tried massage and heat, still hurts. I will take off tommorow from lifting and just do cardio, hopefully this will help a little. :( :cry:

[JustinF]

12/18
CARDIO- 20 MINUTES 30/30 INTERVALS

BACK AND TRI'S

DEADLIFT- 10X245 8X275 6X305
PULLDOWNS- 10X190 8X230 5X230
CABLE ROW- 10X140 10X160 7X200
PRESSDOWNS- 15X70 15X75 15X80
SKULL CRUSHERS- 10X70 8X90 5X110
DIPS- BWX10 BWX8

Neck feels better. I used cold instead of heat, took care of the problem. :D

[JustinF]

12/20

LEGS

CLEANS- 10X135 10X135 8X155
SQUATS- 12X280 10X350 8X400
CALVES- 25X280 25X350 25X350
LEG EXTENSIONS- 15X180 10X215 10X260


Everything felt good today except the cleans. I don't know what my problem is with these. I find them EXTREMELY difficult, and my weight is not going up at all?!?:(
When I was doing my calf raises, the burn was going all the way into my ass cheecks! Is this normal?

[heathj]

Wow, bad ass squat.

[JustinF]

12/21

CARDIO- 10 MINUTE WARMUP, 15 MINUTES HIIT TRAINING, 5 MINUTE COOLDOWN

ABS


Thanks heath, but not really since I am about 250 pounds.

[heathj]

It's still hella good. 150 pounds over your own bodyweight is damn good.

[JustinF]

12/22
CHEST AND BI'S

BENCH- 20X210 10X280 4X330 (FAILED 5)
INCLINE BENCH- 10X190 9X240 5X260 (FAILED 6)
DB FLIES- 12X25'S 12X25'S 6X45'S
PREACHER CURLS- 12X110 6X130 11X110
DB CURLS- 9X45'S 10X45'S 10X45'S
HAMMER CURLS- 10X70 10X70

Heath, thanks again, but I feel like I should be doing more. It's only been a month, I guess I should give it some more time.

I am also dissapointed at the rate my biceps are gaining strength, not nearly on the pace of my pecs and legs. I assume this is because they are a smaller muscle, again maybe I'm rushing things.

Well it's time for those monthly pics I said I was going to do, I don't know why I'm bothering because there has been no change physically, just strength wise. Maybe from here on out I'll do every two months, but I already took these pics so what the hell.....

pic#1

[JustinF]

pic#2

[JustinF]

pic#3

[JustinF]

pic#4

[JustinF]

12/24
SHOULDERS

SHOULDER PRESS- 12X180 8X210 4X230
SHRUGS- 15X260 15X330 7X400 (LOST GRIP)
UPRIGHT ROWS- 15X85 10X105 7X125
LATERAL RAISES- 10X25X3
FRONT RAISES- 12X25X3

[JustinF]

12/25

CARDIO
20 MINUTES HIIT

[JustinF]

12/26

BACK& TRI'S

DEADLIFT- 10X245 9X275 6X305 3X325
PULLDOWNS- 12X190 9X210 7X230
DB ROWS- 15X60 15X60 5X100
PRESSDOWNS- 15X80 10X100 10X120
SKULL CRUSHERS- 10X80 10X80 6X100
DB TRI PRESS- 12X60 7X100 6.5X100

20 MINUTES MODERATE CARDIO

[MonStar1023]

JustinF-
Whatsup bro? Good luck with your training goals. I too am trying to lose that last bit of fat... good luck! I would check my diet if I were you.. not trying to offend but your physique looks very similar for a months progress. I was expecting a little bit of abs to come out.. just my observation no offense bro. Good luck keep up the dedication and consistency.

:cool::cool:

[JustinF]

12/28

LEGS
SQUATS- 12X280 10X350 6X420
LUNGES- 8X45'S 10X25'S 10X25'S
SIDE LUNGES- 10X45 10X65 8X85
LEG EXTENSION- 12X180 11X215 10X250


MonStar1023, I appreciate constructive critisism bro thanks. That is my one downfall, is my diet. I have a very hectic schedule and I don't have time to have 5-6 meals throughout the day. I don't eat bad food, there's just no real schedule to my eating. I try to supplement myself with protein shakes for meals, plus I have just started an ECA stack. We'll see how it goes next month. Thanks for the encouragement!!:D

[JustinF]

12/29

CHEST & TRI'S

BENCH- 15X230 8X300 5X350
INCLINE BENCH- 12X210 8X260 6X280
DB FLIES- 10X45'S 9X45'S 7X45'S 12X25'S
PREACHER CURLS- 15X90 10X110 7X130
DB CURLS- 10X45'S 10X45'S 6X60'S

CARDIO- 10 MINUTES MODERATE, 10 MINUTES HIIT

I think I am going to try to do 20 minutes every day of cardio (except leg day) even if it's only a light cardio (jog). I have quite a bit of fat left to lose as is evident in my pictures. :( Need to lose this before June, plus I need to up my conditioning anyways. Started the ECA stack today. Taking 2 pills 3 times/day. I feel a little jittery, but we'll see how it goes.:rolleyes:

[JustinF]

12/30

DAY OFF.

Took today off but took some measurements, pathetic!!
Biceps- 16.5" (was at 17.75 two years ago)
Forearm- 13.25"
Chest- 48"
Thigh- 28"
Calf- 17"
Waist- 39"
Neck- 16.5"

I will keep track of this as well month to month.

[JustinF]

12/31

RAN 2.5 MILES
5 40 YARD SPRINTS
2 100 YARD SPRINTS

[JustinF]

1/1

SHOULDERS

PRESS- 10X190 8X210 4X240
SHRUGS- 12X295 15X365 8X415 (TROUBLE GETTING WEIGHT OFF GROUND--DEADLIFT ISSUE)
UPRIGHT ROWS- 15X100
LATERAL RAISES- 12X25'S 12X25'S 9X25'S

Workout was cut short, hurt myself again!!:( (See general health) Not sure how long I'll be out for, feels pretty bad!!:cry: :cry: Happened during last set of lateral raises. F*$K, this sucks!!

[Gyno Rhino]

You benched 350x5?? And those pics up there are current? And less than a month ago you couldn't lift 350 but once?? What are you on???

[JustinF]

Pictures are current, and I am on nothing. I take protein powder and just started an ECA stack.

[jock227]

hey bro still look good. When ur huge, you'll only look better ;)

Hit me up sometime at jock227@yahoo.com

[ericg]

Originally posted by Gyno Rhino
You benched 350x5?? And those pics up there are current? And less than a month ago you couldn't lift 350 but once?? What are you on???


May be due to the reduced volume and different rest times??

[Gyno Rhino]

I'd love to be able to go from 300x7 to 350x5 in less than a month. Either amazing genetics, amazing spotters, amazing something.

[JustinF]

Jock, ummmmmmm not sure how to take that post.........................

:confused: :rolleyes:

Gyno, not sure what it is you're looking for. Those are my lifts, amazing genetics, I dunno.

I bust my ass everytime I workout, it's obviously paying off. I am unsure if you are questioning if these are true or not, but rest assured I have better things to do with my time than make up lifts and create a false journal. What good would that be doing anybody, especially me? I made this journal to keep myself motivated and track my progress, something that has helped me immensley already.

[JustinF]

Well, back from the doc. This really sucks. Pulled my lat muscle as well as a smaller muscle in my neck. I also pinched a nerve in my neck. All from a fookin' 25lb dumbell!! What the hell. In any case he told me no lifting period for 1 week. What the hell am I going to do? He said I should not do shoulders for at least a month ( I told him about me doing this 2 weeks ago). He said I didn't give it proper time to heal even though it felt like it was ready to go. I guess I'll just have to kick it up a notch on my cardio starting Saturday. He told me to stay flat on my back for 2 days. Yeah right! But I got a note so I have the rest of the week off from work. Oh well!!

Start with the weights again next Thursday. Until then strictly cardio I guess. Need to lose the flab anyway....

:rolleyes: :rolleyes:

[jock227]

lol wow justin, how DID u take that.. encouragement only bro...

[DaChickenShowYo]

Lateral raise's = hell on shoulders

[JustinF]

It's cool jock227, just had to make sure!! Sounded a little funny:eek:


DaChickenShowYo, I don't think it was so much the raises as the fact that I didn't give it proper time to heal from my first injury 3 or so weeks ago.tuttut

I learned my lesson though. I have to stop pushing myself quite so much. I mean I will keep up the intensity and all, but I won't train stupid!!

[JustinF]

1/3/02

30 minutes light cardio Back/neck still hurts a good bit:mad:

[JustinF]

1/4

CARDIO & ABS

20 MINUTES LIGHT CARDIO (10:00AM)
20 MINUTES HIIT
10 MINUTES COOLDOWN

4SETS@25 CRUNCHES
4SETS@25 OBLIQUES
4SETS@25 SIDE BENDS

[beginner18]

keep it up bro.. just wondering if you could post the diet your following? im kinda in the same boat as u and just startin out, wana nail a plan & diet down so i can have something to follow and keep motivated

[JustinF]

I don't reallt follow a set diet, which is why I still have a good deal of fat. But my goal is not to become HUGE and ripped. My main goal is to get my ass in shape for football. But right now, I am trying to just keep the carbs low, and up my protein intake, also I do not eat much fat. I have a pretty hectic work schedule so I cannot eat 5+ meals a day. This is not a good thing but I supplement 3 of the 5 meals with a protein shake. Again, not good, but it seems to be working for me. Sorry I couldn't be of more help.

[ericg]

Hows the back/neck feelin??

[JustinF]

It's feeling pretty good actually. Thanks for asking. I took the weekend off from everything, even cardio. I feel like a fookin fat bum now though. I am suppose to not lift for another 3 days, but I am going to lift tonight. I can't stand it anymore. I will just lift lighter and I'll skip my shoulder workout for the next few weeks. :)

[JustinF]

1/7

BACK & TRI'S

DEADLIFT- 10X245 8X295 3X335(MISSED 4) 7X295
PULLDOWNS- 12X190 10X210 6X240
DB ROWS- 15X60'S 15X60'S 7X100'S
SKULL CRUSHERS- 12X85 8X105 6X105
PRESSDOWNS- 15X180 9X100 10X80
ONE-ARM DB PRESS- 20X15'S 10X25'S 10X25'S

I actually felt really good throughout the entire workout. I was really nervous about my injury, but everything went really good. I even lifted my normal weights. I had to pull up on a few of the exercises as I felt my neck start to strain.:mad: So I couldn't go to failure on some things, but other than that I am very pleased!!:D :D

Decided that instead of trying to do cardio on the same day as a lift I will alternate days instead. Weights, cardio, weights, cardio, etc. We'll see how it goes. I know that you are not suppose to over-do it with cardio, but keep in mind I have to do it for conditioning, not just fat loss. That's all for today!!:p :p

[ericg]

What position do you play?? You do any agility drills or plyometrics??

[JustinF]

1/8

CARDIO

20 MINUTES HIIT TRAINING 10 MINUTE COOLDOWN

[JustinF]

1/9

LEGS

SQUATS- 12X300 10X370 4X440 14X280
SIDE LUNGES- 10X45 10X85 10X85
CALF RAISES- 25X350 25X400 25X400
LUNGES- 10X25'S 10X25'S 10X25'S

Workout felt great!!! This is the closest I have ever come to puking!:thumbup: I did a little variation on the squats, took a wider than shoulder width stance. HOLY CRAP!! I feel these work you much harder! Anyways.....

ericg --- I play defensive end. As soon as the snow leaves, me and some other guys on the team will be doing classes just for those specific things, plyometrics and agililty. We will also be going twice a week to the field to do various sprints and conditioning drills.

So excited, can't wait to play!!

[Cackerot69]

If you change your name, your squat will instantly go up 50lbs.

[ericg]

Originally posted by JustinF

ericg --- I play defensive end. As soon as the snow leaves, me and some other guys on the team will be doing classes just for those specific things, plyometrics and agililty. We will also be going twice a week to the field to do various sprints and conditioning drills.

So excited, can't wait to play!!

Cool shiat man!! Good luck

[JustinF]

1/10

CHEST & BI'S

BENCH- 12X210 10X300 6X350(!)
INCLINE BENCH- 10X210 8X260 5X300(!)
DB FLIES- 15X25'S 10X45'S 10X45'S
DB CURLS- 10X45'S 10X45'S 6X60'S
PREACHER CURLS- 10X100 10X100 7X120

20 MINUTES MEDIUM INTENSITY CARDIO

DAMN!!!!! I felt AWESOME today's workout. My lifts just keep going up!! I'm loving it. I feel as though things are going better than I planned. RESULTS=MOTIVATION Cardio tommorow.:rolleyes:

"Cool shiat man!! Good luck"-------> Thanks a lot bro, appreciate the encouragement.

[ericg]

Dam bro thats some heavy fuken weight, nice :thumbup:

[syntekz]

Ya, pretty impressive.

Your bench has gone up 50 lbs and 3 more reps in about a month. You on drugs boy?

[JustinF]

Nope, I'm not on drugs. I think that maybe when I was first starting out and getting back into it I was afraid to go too heavy. I wasn't pushing myself like I am now. And the more I see my lifts going up, the more I seem to push myself. It's like a chain reaction, the more results I get the more I push myself. I hope when I plateua I keep the same intensity though!!

[ericg]

Thats what i was thinking....got back in it slow and now just starting to hit em heavy. awesome!!

[JustinF]

1/11

DAY OFF

[JustinF]

1/12

SHOULDERS & TRAPS

SHOULDER PRESS- 10X170 9X190 7X210
SHRUGS- 15X280 15X350 10X400
UPRIGHT ROWS- 12X100 12X120 7X140 10X120
LATERAL RAISES- 20X10 10X15 10X15
FRONT RAISES- 15X15 15X15 15X15
REAR DELT RAISES- 12X10 12X10 10X15

CARDIO- 20 MINUTES 30/30 HIIT, 10 MINUTES COOLDOWN
ABS- 3SETS@25 CRUNCHES
3SETS@25 OBLIQUE TWISTS


Decided to do shoulders in spite of injury, but I took it very easy. I used relatively light weight, concentrating on strict form and slow controlled movements. (especially on the dumbell raises)
Felt pretty good.

[JustinF]

1/13

DAY OFF

[JustinF]

1/14

LEGS

SQUATS- 12X300 10X370 4.5X440 9X300
CALF RAISES- 20X440 20X440 17X440 35X280(OUCH)
LUNGES- 10X25'S 10X25'S 6X45'S
LEG EXTENSIONS- 12X180 10X215 8X240

I don't know what my fookin problem was. I was not into my workout at all today. I rushed through everything and was done in 25 minutes. What a waste of fookin time, I now feel like a fat, lazy slob!!!:mad: :mad: DON'T DO THIS AGAIN!!!!!tuttut :mad: tuttut

[JustinF]

1/15

CHEST

BENCH- 12X220 8X320 4X360 +2 FORCED
INCLINE- 10X210 8X260 5X300 + 2 FPRCED
DB FLIES- 15X25'S 8X45'S 8X45'S
BB CURLS- 10X80 10X100 7X110
DB CURLS- 10X45'S 10X45'S 10X45'S

20 MINUTES HIIT CARDIO

JUST A LITTLE UPDATE PIC SINCE I HAD TO POST THE WIFEY'S:rolleyes:

[JustinF]

1/16

DAY OFF

[JustinF]

1/17

SHOULDERS

PRESS- 10X190 10X210 8X220
SHRUGS- 12X295 10X365 4X415 15X295
FRONT RAISES- 15X15'S 10X25'S 10X25'S
SIDE RAISES- 10X15'S 10X15'S 10X15'S
REAR DELT RAISES- 12X10'S 12X15'S 12X15'S
UPRIGHT ROWS- 15X100 10X120 10X120

[heathj]

You look better and your face has a more 'hardcore' look on it. Keep it up.

[JustinF]

1/18

BACK & TRI'S

DEADS- 10X245 8X305 6X345 15X225
PULLDOWNS- 12X190 10X220 3X250(?) 12X190
DB ROW- 15X60 15X60 7X100
DIPS- BWX10 BWX10 BWX7 BWX10
PRESSDOWNS- 8X100 12X80

CRUNCHES- 3SETS@25
20 MINUTES 30/30 HIIT

This was the first time I have done dips. They really fried my triceps. I couldn't even do a third set of the pressdowns!!:eek:

Thanks for the encouragement Heath

[MonStar1023]

JustinF-
Keep it up bro.. nice dead strength. Keep up the progress though things are looking good.

:thumbup::thumbup:

[JustinF]

1/19

1 HOUR BASKETBALL GAME

[JustinF]

1/20

OFF

[JustinF]

1/21

CHEST & BI'S

PRESS- 15X230 11X320 7X370(!!!!!!!)+2 FORCED 15X210
INCLINE- 10X230 10X260 2X310+4 FORCED
DB FLIES- 10X45'S 8X45'S 5X45'S
PREACHERS- 10X80 10X80 10X100
DB CURLS- 10X45'S 10X45'S 10X45'S

HOLY CRAP on my bench. I am really proud of myself. I lifted today with one of my friends, so I decided to really put on some weight and see what I could do. I feel a little safer pushing myself with my friend rather than my wife, I know it sounds a little sexist, but I do. It took a lot out of me however, as the rest of my chest exercises suffered. But damn, do I feel pumped!!

Thanks MonStar!!:)

[ericg]

awesome

[Alex.V]

Excellent, man. Great lift. :)

[chris mason]

Ok, wait a minute here. You bench press 370x7, squat 440 x 4.5, but you only deadlift 345 x 6??? Are your bench presses and squats done with free weights, or with Hammer machines or the like? Something doesn't add up with those lifts. You bench more than you deadlift? Please help me out here.

[JustinF]

Chris-- I will attach a picture of my equipment. I realize that this makes it easier because the stabilizing muscles do not come into play, and you do not have to balance the weight. The squats and bench I do on this, the deadlift I do with a regular bar. When I do the execrcises on the bench I count only the ACTUAL free weight that I use, (I don't consider the bar that I push any weight) I don't know if this answers any of your questions?? As far as the deadlifts go, I don't know if this has something to do with it, but about 2 years ago I was in a pretty serious car accident and I messed up my back pretty good, maybe this is the reason that it is progressing at a much slower rate than the rest??

[JustinF]

1/22

CARDIO & ABS

10 MINUTE MED. PACE WARMUP
20 MINUTE 30/30 HIIT
5 MINUTE COOLDOWN

CRUNCHES- 3SETS@20
DB OBLIQUE TWISTS- 3@20 X 25LBS
DB SIDE BENDS- 3@20 X 25 LBS
LEG RAISES- 3SETS@15

I HATE CARDIO!!!! :mad: ;)

[chris mason]

Ok, that makes perfect sense. Thank you for clearing things up. by the way, how do you like the equipment? I have been considering buying one of their mutli-stations recently.

[JustinF]

I like the machine a lot actually. I wanted to buy the bigger machine with the seperate squat area, etc, but I rent a townhouse and the equipment would have been to big. The one I have is almost too tall for my ceiling. But I like the machine overall, and it's great for when you have nobody to spot you especially. What are your thoughts on the deadlift, accident may have something to do with it, or is it because this is a are "true" free weight exercise?

[JustinF]

1/23

SHOULDERS

PRESS- 10X190 8X210 5X230
SHRUGS- 15X305 15X375 10X410
UPRIGHT ROWS- 12X120 12X120 10X130
FRONT RAISES- 10X25'S 10X25'S 12X25'S
SIDE RAISES- 12X15'S 12X15'S


Started to feel a little pain in my neck after second set od side raises so I stopped. I don't want to be set back again by injury!!

[ericg]

So you still use that machine for squats?? If so how?

[JustinF]

1/24

BACK & TRI'S

DEADLIFT- 10X225 8X295 6X345 10X225
PULLDOWNS- 10X190 10X210 5X230
CABLE ROWS- 10X150 8X170 6X190
DIPS- BWX10 BWX10 BWX12
SKULL CRUSHERS & CLOSE-GRIP BENCH- 12X80 8X100 7X110
ONE ARM PRESS- 10X25 10X25 10X25

CARDIO- 20 MINUTES MEDIUM PACE

ericg-- you see the part that you press when benching? well there is a piece that attaches to that that goes from handle to handle, to make it one piece. Then you raise the bar and squat with it. That probably didn't make any sence, sorry. I think if you gop to the website it shows how.

[chris mason]

I think the deadlift is because it is a "true" free weight exercise (and not a bad lift at that).

[ericg]

Makes perfect sense. Looks like a nice piece of equipment.

[JustinF]

1/25

OFF

WENT AWAY FOR WEEKEND

[JustinF]

1/26

OFF

WENT AWAY FOR WEEKEND

[JustinF]

1/27

CHEST & BI'S

PRESS- 15X280 10X310 5X370+2 FORCED
INCLINE- 10X210 10X260 9X290
DB FLIES- 12X25'S 10X45'S 10X45'S
DB CURL 10X45'S 10X45'S 10X45'S
PREACHERS- 10X80 10X80 10X100

[JustinF]

1/28

LEGS

SQUATS- 10X280 8X370 5X440 (FAILED 6)
SIDE LUNGES- 10X75 10X85 8X95
XTENSIONS- 12X190 11X225 9X250
CALVES- 25X450 25X450

[JustinF]

1/29

SHOULDERS & TRAPS

SHRUGS- 15X210 12X330 9X400
PRESS- 10X190 8X210 5X240
UPRIGHT ROWS- 15X130 12X130 13X130
LATERAL RAISES- 10X15'S 10X15'S 10X15'S
FRONT RAISES- 10X25'S 10X25'S 10X25'S
REAR DELT RAISES- 10X15'S 10X15'S 10X15'S

ABS

CRUNCHES- 2@25
OBLIQUE TWISTS- 2@20X25'S
SIDE BENDS- 2@20X25'S
LEG RAISES- 2@15

CARDIO

20 MINUTES MODERATE PACED


I made up my schedule for when spring hits. I am going to keep my weight splits the same, cardio 1 day(sprints), and non-weighted plyometrics 1 day. This will limit me to only one day of rest per week, but the season will be coming up fast and this will prepare me for it. (I think so anyways)

The cardio day will consist of the following:
Warmup:
High Knees- 2 reps@20 yards
Heel-ups- 2 reps @10 yards
High Knees w/Leg extension- 2 reps @15 yards
Carioca Drill- 2 reps@20 yards (both directions)
GOOD STRETCH
Sprints:
Form Starts- 5 reps@10 yards (20 second rests)
Position Starts- 5 reps@10 yards (30 second rests)
Buildups- 4 reps@60 yards (60 second rests)
Flying 20's- 5 reps@50 yards (60-90 second rests)
Hollow Sprints- 5 reps@100 yards (60-90 second rests)
40 Yard Dash- 5 reps@40 yards (60-90 second rests)
Depending on stamina, Stadium Steps (5reps up and down)x5
After this my a$$ should be dragging home!!

The non-weighted plyometrics day will look like this:
Bounding- 3 reps@40 yards (60-90 second rests)
Power Skips(height)- 3 reps@40 yards (60 second rests)
Power Skips(distance)- 3 res @40 yards (")
Speed Skips- 3reps@15 yards (")
10/10 Hopping- 3reps@40 yards (")
Single-leg Hops- 3reps@15yards (")
Right, Left, Jump- 3reps@15 yards (")

That's all for today, as always opinions are welcomed and encouraged!! Can't wait to bang some heads this season!!:bang:

[JustinF]

1/30

OFF

[JustinF]

1/31

BACK & TRI'S

DEADLIFT- 10X225 8X295 4X365
LAT PULLDOWNS- 10X190 10X210 6X230
DB ROW- 12X60'S 12X60'S 15X60'S
DIPS- 15XBW 10XBW 8XBW
CLOSE GRIP FLOOR PRESS- 15X135 10X185 6X205 16X135

20 MINUTES MODERATE PACED CARDIO

[JustinF]

2/1

OFF

[JustinF]

2/2

CHEST & BI'S

BENCH- 12X230 10X280 7X370+1 FORCED 3X400 +1 FORCED
DECLINE BENCH- 12X210 10X260 11X310 +1FORCED
DB FLYES- 20X25'S 8X45'S 8X45'S
DB CURLS- 10X45'S 10X45'S 5X60'S
PREACHER CURLS- 12X80 7X100 4X120

:strong: :strong:

[JustinF]

2/3

LEGS

SQUATS- 10X280 10X370 4X450
EXTENSIONS- 15X190 10X225 10X250
SL DEADLIFT- 10X135 10X225 10X225
CALVES- 25X350 25X350 30X350

[JustinF]

2/4

SHOULDERS & TRAPS

SHRUGS- 15X280 12X350 10X400
FRONT RAISES- 3@10X25'S
REAR DELT RAISES- 3@10X25'S
UPRIGHT ROWS- 12X120 12X120 10X130
PRESS- 10X210 7X230 5X230

[JustinF]

2/5

OFF

[JustinF]

2/6

BACK & TRI'S

DEADLIFT- 12X225 3X345
PULL DOWNS- 10X190 8X220 6X240
DB ROWS- 15X60'S 6X100'S 7X100'S
DIPS- BWX12 BWX12 BWX12
PRESSDOWNS- 10X100 12X100 6X120
OAP- 12X25'S 12X25'S 12X25'S


Todays workout was kind of messed up. I have been a little sick (fle like feeling) for the past couple of days. At the start of my workout, my nose started to bleed, fine. I stuffed a paper towel up there and proceeded to lift. Then my stomach which had been troubling me all day decided to act up. Let's just say deadlifts + diarreah = :eek: tuttut NO GOOD. No accidents I am happy to report, but damn close. I had to stop the deads. I was going to stop my workout all together, but I looked at that "Bob" article that I have up on my wall and decided that even under these circumstances I didn't want to be a "Bob". So I am happy overall with the workout and happy that I kept going. That's all for today!!

[JustinF]

2/7

OFF

[JustinF]

2/8

CHEST & BI'S

BENCH- 10X230 8X300 6X400+1 FORCED 8X350+1FORCED
INCLINE- 12X210 8X310+1FORCED 12X260+2 FORCED
DB FLYES- 3@15X25'S
PREACHER CURLS- 10X80 7X120 7X100
CONCENTRATION CURLS- 10X45'S 12X45'S 10X60'S

[JustinF]

2/9

OFF

[JustinF]

2/10

CARDIO- 20 MINUTES HIIT

ABS

CRUNCHES- 3@25
SIDE BENDS- 3@20X25'S
TWISTS- 3@20X25'S
LEG LIFTS- 3@15X8'S

[JustinF]

2/11

SHOULDERS & TRAPS

SHRUGS- 15X300 10X370 8X440
FRONT RAISE- 12X25'S 12X25'S 12X25'S
REAR DELT RAISE- 12X25'S 12X25'S 12X25'S
PRESS- 10X210 7X240 5X250
UPRIGHT ROWS- 12X140 12X140 6X160

[JustinF]

2/12

BACK & TRI'S

DEADS- 10X225 8X315 3X385
PULLDOWNS- 12X190 8X230 4.5X260
DB ROW- 8X100 10X100 10X100
DIPS- BWX12 BWX15 BWX16
FLOOR PRESS- 10X185 10X185 7X205
OAP- 12X25 12X25

CARDIO

20 MINUTES


Note to self *buy a belt to add weight for dips*

Deadlifts felt a little better today. I changed my stance to Sumo.

[JustinF]

2/13

PLYOMETRICS SESSION

[JustinF]

2/14

CHEST & BI'S

BENCH- 12X210 10X320 5X420+1FORCED 10X350
INCLINE- 15X210 10X260 4X350+1FORCED
FLYES- 15X25'S 2@10X45'S
PREACHER CURLS- 10X80 10X100
DB CURLS- 12X45'S 10X60'S 10X60'S

[JustinF]

2/15

LEGS

SQUATS- 10X300 8X370 4X450
EXTENSIONS- 15X190 10X225 10X250
CALF RAISES- 3@20X450
SL DEADS- 10X225 10X225

[Alex.V]

Originally posted by JustinF
2/15

LEGS

SQUATS- 10X300 8X370 4X450


That's some excellent squattin for a guy your height, I gotta say.

Sumo deads... So you're another sumo convert? Or are you just trying them out?

[JustinF]

I was originally just going to try them out, but it seems like a much more natural position for me. It just feels more right. Maybe it's because my height. Thanks for the props bro!

[JustinF]

2/16

OFF

[JustinF]

2/17

OFF

[JustinF]

2/18

GAME OF PICKUP FOOTBALL

[JustinF]

2/19

SHOULDERS & TRAPS

PRESS- 10X210 8X230 6X250
SHRUGS- 15X280 12X350 8X450
LATERAL RAISE- 2@10X15
FRONT RAISE- 2@10X25
REAR DELT RAISE- 3@10X25
UPRIGHT ROWS- 12X120 8X140 8X140

[JustinF]

Well, it's been a long time. Last time I was here, I was preparing myself for my first year of semi-pro football. The season is here, about midway through now, and I made the team. Not only did I make the team but I am a starter. I'm pretty proud of that. My goal was to get bigger and stronger, however kindof the opposite happened. I started out at about 280 lbs, I was out of shape and slow. Right before our first game I weighed in at 240 lbs. I am 6'5" tall. I was doing great with the weights, up until about 3-4 months before the season. I met with some of the guys and decided I really needed to concentrate on sprints, getting myself faster. I did.

We are now 5-0, and I am having a great season. I want to take my game to the next level however, maybe another 2-3 years with this team to refine my skills, then I want to try out for an arena league, or Canadian. So here I am, rededicating myself to the weights. I wish to be a solid 265-270lbs next July. I know these are high goals, but it'll make me work that much harder.

I will be going back to the basics with the WBB1 routine, as it fits my schedule best with practice two days a week and games on Saturdays. Today was my first workout, I started easy just to see where I was as far as starting weights, I can up pretty much all of these next time. May be a little difficult as I have two broken thumbs, but we'll see how it goes. My only supplements will be ephedra as a fat burner and energy boost (and I take two pre-game), and protein shakes. Currently I only take one post-workout, I may up that and take one as a meal replacement.

Day1:
Flat Bench: 6@270 7.5@305
Low Incline DB Press: 8@60's 10@60's (need to buy bigger)
Dips: 6@BW 8@BW (need to buy a belt for hanging weights)
Reverse Pull Downs: 10@180 8@230
Deadlift: 8@275 6@300
Barbell Rows: 10@135 6@175
Shrugs: 12@350

Starting to feel a little sore already, we'll see how it goes. I'm back and here to stay....

[McBain]

damn justin you are going to be one big strong mofo, congrats on the football. good luck dude.

[MonStar]

Good luck man, youre one big motherf*cker. I am sure that youre training results will be much better in the winter post-football season. Just because more of your efforts will be into your workouts rather than your workouts and your games, practices, etc. ya know?

Again, good luck. :thumbup::thumbup:

[Franco]

Good to see you around again Justin.

Good luck with your goals.

Is your wife still training, I remember you were keepin a journal for her

[JustinF]

Thanks for the kind words fellas.

FAngel, yes my wife is still training. She's come quite a ways. She's made quite good strength gains. She's a little firecracker, lol. Wouldn't know her strength by looking at her.

Yeah, I fihure the offseason is where I will really grow....

[JustinF]

8/27 OFF


8/28 LEGS

Squats- 8x320 6x390
Front Squats- 10x180 8x270
One Leg Curls- 8x70 6x90
SL Deadlift- 8x225 8x275
Standing Calf Raises- 15x370 15x420 15x420 11x440

I am still trying to figure out where I should be with weight. I can up all of the weight for next week with exception to the one-leg curls. Also, start out at a higher weight for calf raises.

My legs are already feeling a little shaky, practice should be interesting tommorow.
I am also going to start keeping a more detailed journal (probably Monday) regarding sleep, meals, etc. Probably my biggest faults are sleep and meals right now. I will be searching this site for sample meals and stuff. I am doing a big shopping on Saturday to get everything that I will need to pre-cook. I average only 5-6 hours sleep a night, usually less than that with work and practice, I will try to work on that and throw in some naps during the day.

Feeling good so far, I know it's only day 3, but feeling good.

[JustinF]

8/29/02 DAY4



Training:
___________________________________________
No weights today, football practice. Crappy practice, rainy and cold.
___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 1 cup oatmeal, daily multi-vitamin

Meal 2, 9:00AM: 1 cup oatmeal, 1 yogurt

Meal 3, 12:30PM: Grilled chicken salad, 1 Kashi chocolate peanut butter bar

Meal 4, 5:30PM: 1 peanut butter sandwich on whole wheat bread, 1 glass skim milk

Meal 5, 9:30 PM: 1 serving of pasta with tuna

Meal 6: N/A

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

I slept for 4 ½ hours last night( 8/28). I really need to work on this. I am going to try and set a bedtime for myself, and stick to it every night. I took a nap after I left work. Slept from 2:45-5:30 PM. Woke up very refreshed, had a dream however that I woke up late for work.
___________________________________________


Daily Ramblings:
___________________________________________

This is the first day really of my dieting. I know I will have to take in more food to bulk, but I am not grocery shopping until Saturday, so this will have to do. I am just trying to get into the habbit of doing this. My journal entries will not come until the next day, as I have time to do them from work, and it’ll be one less excuse to stay up on the computer after practice/workout.
I really have a good feeling about this. I will get around to putting a picture in here, so I can keep track of my progress.
___________________________________________

[JustinF]

8/30/02 DAY5


Training:
___________________________________________
SHOULDERS, TRI’S & BI’S

Shoulder Press- 6x220 8x200 (need to start with a lower weight on these)
DB Press- 8x60’s 8x60’s
Lateral Raises- 10x15’s 10x25’s (the 25’s felt extremely hard, shoulder hasn’t been the same after injury)
NG Bench Press- 8x180 8x200 (start with higher weight next time)
Dips- BWx12 BWx15 (buy a belt to hang weight from)
BB Curls- 8x95 7x105 (maybe start higher)
Hammer Curls- 10x45’s 6x60’s

Overall good workout, I feel much better both physically and emotionally since starting lifting again. Still need to work on getting adequate sleep. Not really sure I want two days in a row off, but that’s what the routine calls for, so I’ll do it. I figure I can do some sprinting on one of the days.


___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 1 cup oatmeal, daily multi-vitamin

Meal 2, 9:00AM: 1 cup oatmeal, 1 yogurt

Meal 3, 12:30PM: 1 serving pasta with tuna

Meal 4, 5:30PM: 1 peanut butter sandwich on whole wheat bread, 1 glass skim milk

Meal 5, 7:30 PM: protein shake

Meal 6: Red pepper and Basil Shrimp on Linguini

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

I slept for 5 ¼ hours last night. Good sleep though, didn’t wake up.
___________________________________________


Daily Ramblings:
___________________________________________
I will be doing my grocery shopping tomorrow morning, so I need to finalize my diet and plan my list. I will be trying to get good clean foods that are easy to prepare . Probably a lot of tuna, chicken, eggs, etc.
___________________________________________

[JustinF]

I know I'm opening myself up for a load of criticism, but I'll welcome it. I know I have a lot of work to do, but here are my before photos, I'll probably post progress pics every other month.

[JustinF]

..

[JustinF]

2222

[JustinF]

3333

[JustinF]

4444

[JustinF]

5555

[Franco]

Originally posted by JustinF


FAngel, yes my wife is still training. She's come quite a ways. She's made quite good strength gains. She's a little firecracker, lol. Wouldn't know her strength by looking at her.



That's cool when you've got someone to push you further and has the same interests as yourself.

Keep up the good work also

[JustinF]

8/31/02 DAY6


Training:
___________________________________________
Off today.


___________________________________________

Diet:
___________________________________________


Meal 1, 9:30AM: 4 egg whites, 1 english muffin with peanut butter

Meal 2, 12:30PM: 1 chicken stir fry pocket

Meal 3, 3:30PM: 1 Kashi chocolate and peanut butter bar

Meal 4, 5:30PM: 1 peanut butter sandwich on whole wheat bread, 1 glass skim milk

Meal 5, 7:30 PM: not yet

Meal 6: not yet

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________
I slept for 7 ½ hours last night. Good sleep, good cardio session :hump::hump: :whip: lol hehehe
___________________________________________


Daily Ramblings:
___________________________________________
It felt good to sleep in for a change. There is no football game this weekend due to the holiday, this is probably why I was able to sleep late. I am usually up and raring to go, maybe due to nerves? I’ll see about doing sprints tomorrow, though my legs are still pretty sore.
___________________________________________

[JustinF]

Originally posted by FAngel


That's cool when you've got someone to push you further and has the same interests as yourself.

Keep up the good work also

Yeah, it is cool. She keeps me going:D

[JustinF]

9/03/02 DAY9


Training:
___________________________________________
CHEST & BACK

Flat Bench- 8x300 5.5x340 (needed a touch of pressure to complete the 6th rep)
Incline DB Press- 10x60’s 10x60’s (need bigger DB’s)
Dips- bwx10 bwx10 (still need belt)
Rev. Lat Pulldown- 10x200 5.5x250
Deadlift- 8x300 6x320 (I feel really weak with these, weight seems really low compared to other lifts)
BB Rows- 8x155 7x190
Shrugs- 12x370


Workout felt AWESOME today. I am already feeling some acid build up in my lats and lower back. Since I went away for the weekend and was unable to lift on Monday, I will skip the scheduled day off and lift tomorrow to make up for it.
___________________________________________

Diet:
___________________________________________


Meal 1, 10:30AM: 1 bowl “Oats & More” Cereal with 1 cup skim milk, 1 slice wheat toast with PB

Meal 2, 1:30 PM: ½ cup cottage cheese, 1 can tuna, 2 slices wheat toast

Meal 3, 4:30 PM: 4 eggs (3 whites), 1 glass skim milk with 2 scoops Simply Protein

Meal 4, 7:30PM: ½ cup white rice with ½ cup chicken stir fry

Meal 5,

Meal 6:

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

7.5 hours. Hopefully I can keep up the good sleeps even though I am going back to work tomorrow.
___________________________________________


Daily Ramblings:
___________________________________________
On a personal note, I am going to get my a$$ back in gear and finish school. I have always found some excuse to not go back. I start, stop, start, stop. NO MORE. I have wasted enough of my time and money doing this. It kind of feels that I am jump-starting my life again: This is a good thing!
___________________________________________

[JustinF]

9/04/02 DAY10


Training:
___________________________________________
LEGS

Squat- 8x370 4x440
Front Squat- 8x250 6x300
One-leg Curls- 10x70 6x90
SL Deadlift- 8x275 6x300
Calf Raises- 10x460


Good workout. Went really deep with the squats.
___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 4 hard boiled eggs (3 whites, 1 whole)

Meal 2, 9:00AM: ½ cup cottage cheese, 1 cup oatmeal

Meal 3, 12:30 PM: 1 small chicken breast, 1 cup plain white rice

Meal 4, 4:30PM: 3 slices whole wheat bread with peanut butter

Meal 5, 6:30PM: 5 scoops Simply Protein in water

Meal 6, 8:00PM: 8 oz salmon (steamed), 1 cup fresh green beans and mushrooms (steamed), 1 medium baked potato with 2 TBSP low fat sour cream

Water: 32 OZ x 3
___________________________________________



Sleep.
___________________________________________
6 hours. Crappy sleep. I was tossing and turning all night. Maybe the ECA??
___________________________________________


Daily Ramblings:
___________________________________________
I registered for classes today. I will be majoring in Criminal Justice. I plan to finish my degree in that then continue to get a double major in Forensic Science. These are obviously long term goals, but it seems I am more focused when I write things down.
___________________________________________

[JustinF]

9/05/02 DAY11


Training:
___________________________________________
No weights today, football practice.

___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 4 hard boiled eggs (3 whites 1 whole)

Meal 2, 9:00AM: 1 cup oatmeal

Meal 3, 12:30PM: 1 can tuna, ½ cup cottage cheese, 2 slices whole wheat bread

Meal 4, 5:30PM: spinach ravioli’s in sauce

Meal 5, 9:30 PM:

Meal 6: N/A

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

I slept for 5 ¼ hours yesterday.
___________________________________________


Daily Ramblings:
___________________________________________

Legs are friggin’ killing me!! Diet was shite! I was in and out of the office all day, and after work I was driving around all over the place. Finally found the rack and pinion for my truck, it went bad. That’ll be a fun project for the weekend. Sheesh, that’s all I needed. I had $500 laying around just waiting for this!! :mad: :swear:
___________________________________________

[JustinF]

9/06/02 DAY12


Training:
___________________________________________
SHOULDERS, TRI’S & BI’S

Press- 8x180 6x200
DB Press- 6x60’s 10x45’s (I felt my shoulder getting ready to pop, so I lowered weight)
Lateral Raises- 10x15’s 10x15’s
Close Grip Bench- 8x220 6x250
Skullcrushers- 12x85 6x105
BB Curls- 8x115 7 ¾ x115
Hammer Curls- 10x45’s 8x45’s
___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 4 hard boiled eggs (3 whites, 1 whole)

Meal 2, 9:00AM: ½ cup cottage cheese, 1 cup oatmeal

Meal 3, 12:30 PM: 1 small chicken breast, 1 cup plain white rice

Meal 4, 4:30PM: 1 small chicken breast

Meal 5, 6:30PM: 5 scoops Simply Protein in water

Meal 6: grilled chicken salad with Italian dressing

Water: 32 OZ x 1
___________________________________________



Sleep.
___________________________________________
4 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Nothing really exciting to write about today. Picked up the rack and pinion for my truck, will install on Sunday. Excited about the game tomorrow. I can’t wait to bang some heads. It’s been a long week off (from football).
_________________________________________

[JustinF]

just a few motivational pics....

[JustinF]

aaa

[JustinF]

9/09/02 DAY15


Training:
___________________________________________
CHEST & BACK

Flat Bench- 9x310 5 ½ x 350
Incline DB Press- 10x60’s 11x60’s
Dips- 10xBW 9xBW
Rev Lat Pull- 10x200 8x240
Deadlifts- 8x305 4x325
BB Rows- 9x160 7 ½ x205
Shrugs- 10x350

___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM:

Meal 2, 9:00AM:

Meal 3, 12:30PM: 1 medium chicken breast, ½ cup rice

Meal 4, 5:30PM: After workout shake (5 scoops protein, 5 grams creatine, dextrose)

Meal 5, 9:30 PM: chicken stir fry

Meal 6: N/A

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

I slept for 6 hours last night.
___________________________________________


Daily Ramblings:
___________________________________________

Diet was crap again today. I was mad busy, missed my first two meals. I was starving, but I didn’t over-eat on my last meals. We won again on Saturday, we are now 6-0. We have a tough Boston team coming up this Saturday, should be a fun game.
___________________________________________

[JustinF]

9/10/02 DAY16


Training:
___________________________________________
Football practice. It was fun, although we had a poor turnout. I got a good cardio workout though, my fat a$$ played middle linebacker yesterday. HAHAHA. 6’5” 255 lbs back in pass coverage, LOL.

___________________________________________

Diet:
___________________________________________


Meal 1, 6:00AM: 4 hard boiled eggs (3 whites, one whole)

Meal 2, 9:00AM: 1 cup oatmeal, ½ cup cottage cheese

Meal 3, 12:30PM: 1 medium chicken breast, ½ cup rice

Meal 4, 5:30PM: 2 slices whole wheat bread with peanut butter

Meal 5, 9:30 PM: tuna sashimi

Meal 6: N/A

Water: 32 OZ x 2
___________________________________________



Sleep.
___________________________________________

I slept for 5 ½ hours last night.
___________________________________________


Daily Ramblings:
___________________________________________

Diet was better today, I really don’t know if I’m getting enough calories or not. Reason being is that I am trying to bulk, but I can see that my waist is getting smaller and I am losing surface fat. If anybody is following this journal, any comments on my diet?
___________________________________________

[JustinF]

The season is over, has been since mid-December. The team ended up 14-1. We won the leauge championship, and also the NAFA Championship, defeating the Brooklyn Mariners. All in all it was a great season, great experience, and I am VERY happy that I decided to come out. It was my first year back after 5 years off. I was voted to the leauge All-Star Team, and I think I may have a shot at rookie of the year for the team.

I had a few nagging injuries, I broke my thumb, sprained my ankle, fractured my forearm, sprained my MCL. I didn't miss any games though.

Now being the offseason it is time to bust my ass to be even better next year. Bigger, stronger, faster. I figure in the 8 months until the first game I can make some tremendous gains as long as I really dedicate myself. I didn't get as much weight training in during the season as I would've liked, but I kinda knew that going into the seaon. Anyways, good to be back.

:strong: :strong: :strong:

[JustinF]

1/13/03


Training:
___________________________________________
CHEST & BI’S

Flat Bench- 20*18 5*380 19*250
Incline Bench- 18*200 6*340
Flyes- 15*25’s 8*45’s 6*45’s
Preacher Curls- 15*70 10*90 10*70 (double reps)
Hammer Curls- 12*25’s 12*25’s 9*45’s
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 hard boiled eggs (3 whites, 1 whole)

Meal 2, 9:00AM: ½ cup cottage cheese, 1 cup oatmeal

Meal 3, 12:30 PM: 1 small chicken breast, 1 cup plain white rice

Meal 4, 4:30PM: 1 small chicken breast

Meal 5, 6:30PM: 5 scoops Simply Protein in water

Meal 6: grilled chicken salad with Italian dressing

Water: 32 OZ x 1
___________________________________________



Sleep.
___________________________________________
4 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
-
_________________________________________

[JustinF]

1/15/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 12*180 10*320 7*340
SL Deadlifts- 10*225 6*275
Calf Raises- 15*390*3
Military Press- 15*90 8*200 8*200
DB Shrugs- 15*100’s 12*100’s 10*100’s
Upright Rows- 10*90 9*90
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 hard boiled eggs (3 whites, 1 whole)

Meal 2, 9:00AM: 1 yoghurt, 1 cup oatmeal

Meal 3, 12:30 PM: 1 cup white rice, ½ cup stir fry veggies and chicken

Meal 4, 4:30PM:

Meal 5, 6:30PM: 5 scoops Simply Protein in water

Meal 6: 12 pieces sushi (shrimp, tuna, salmon) 1 cup egg drop soup

Water: 32 OZ x 1
___________________________________________



Sleep.
___________________________________________
4 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
-
_________________________________________

[JustinF]

1/17/03


Training:
___________________________________________
BACK & TRI’S

Deadlifts- 10*245 6*315 8*275
Pulldowns- 15*180 6*230 10*180
BB Row- 6*185 12*135
Pressdowns- 12*90 9*105
CG Bench- 12*185 8*205 14 ½ x135
Dips- BW*9*2
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 slices whole wheat bread with peanut butter

Meal 2, 9:00AM: 1 yoghurt, 1 cup oatmeal

Meal 3, 12:30 PM: 6 pieces sushi, ½ cup 4% cottage cheese

Meal 4, 4:30PM:

Meal 5, 6:30PM: 5 scoops Simply Protein in water

Meal 6: 1 1/2 cups ziti with tomato sauce and turkey meatballs

Water: 32 OZ x 1
___________________________________________



Sleep.
___________________________________________
5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Feeling good. Going to start working in some cardio next week.
_________________________________________

[Mik]

Hey Justin, just checked out your journal for the first time. I gotta say you are one big muthaphucka! I wouldn't wanna run into you on a field lol.

Correct me if I'm wrong (cuz I didn't read everything) but you are trying to bulk? Your cals seems pretty low. Do you track your diet?

[Alex.V]

Hell yeah! Welcome back!

And congratulations this year, man.

[JustinF]

I want to bulk, but I also want to lose the fat around my stomach. I know I can't have both. I also need to keep my speed and even get faster if I want to move up. I think ultimately that is what I want, is to bulk.
I have never really tracked my calories, I don't have the patience. I just try toi eat good clean foods. Do you think I am not eating enough? I try to get 6 a day.

Thanks for the welcome back and the congrats. Glad to be here!

[Mik]

Tracking your diet isn't as bad as you think. It only takes me 5 minutes a day at most. I use http://www.fitday.com/
As I said, I didn't really look at your diet carefully but it seemed to me that the cals are a little low. I think I eat just as much if not more and I'm only 5'7 @ 170. :cry:

[bradley]

Nice journal...keep up the good work.

[JustinF]

Thanks for the kind words all, Mik, thanks for the link. I will use that.



1/18/03


Training:
___________________________________________
CARDIO

45 minutes elliptical machine.
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM:

Meal 2, 9:00AM:

Meal 3, 12:30 PM:

Meal 4, 4:30PM:

Meal 5, 6:30PM:

Meal 6:

Water:
___________________________________________



Sleep.
___________________________________________
10 hours sleep :eek:
___________________________________________


Daily Ramblings:
___________________________________________
Well, I guess my body was trying to catch up on some sleep. I wake up at 4 AM during the week to go to work, and I generally work until 4 or 5 PM, so I don’t get much sleep during the week. Sleeping so late today screwed up my 5-6 meals, I only had breakfast and dinner. :tuttut: I had 1 ½ cup Frosted Flakes with 2% milk, a whole what English muffin with peanut butter, a banana, a small glass of OJ, and my usual gallon of coffee. For dinner I had salmon, a baked potato, and mixed veggies. The cardio really kicked my a$$ today, but I definitely need to keep up with it. That’s all.
_________________________________________

[MonStar]

Great to see you back man! Really looking forward to seeing you up your strength like crazy.

[JustinF]

Originally posted by MonStar
Great to see you back man! Really looking forward to seeing you up your strength like crazy.

Thanks bro. That's the plan.

1/19/03
OFF

[JustinF]

1/20/03


Training:
___________________________________________
CHEST & BI'S
Flat Bench- 20*180 6 ½*370 18*250
Incline Bench- 13*250 19*210
Flyes- 9*45's 10*45's 7*45's
Barbell Curls- 12*95 5 ½*115
Preacher Curls- 11*90 7*105 6 ½*90 (double reps)
___________________________________________

Diet:
___________________________________________


Meal 1, 9:30AM: 6 eggs scrambled (4 yolks), 1 whole wheat english muffin w/ 1 TBSP PB, 1 small glass OJ

Meal 2, 1:30AM: 2 cans tuna with ½ cup cottage cheese (4%)

Meal 3, 4:30 PM: 5 scoops whey protein in water with 5g creatine, 2g dextrose

Meal 4, 6:30PM: 1 cup white rice with stir fry veggies and scallops (sugar snap peas, onions, carrots, red bell pepper)

Meal 5, 6:30PM: ½ cup 4% cottage cheese

Meal 6:

Water: Alot
___________________________________________



Sleep.
___________________________________________
7 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
I got a lot of sleep again. I love weekends and holidays!! Workout felt good. Diet was better. I wonder if I am getting enough calories. Any opinions?
_________________________________________

[ericg]

Great to see you back - congrats on the season!!

Strong as fuk man!! nice work

[JustinF]

Originally posted by ericg
Great to see you back - congrats on the season!!

Strong as fuk man!! nice work

Thanks bro!! I hope to up my strength a lot by next season. I think last time we talked (typed) you had mentioned that you may go out for a team in Maine, are you still considering that?.



1/21/03


Training:
___________________________________________
OFF TODAY
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 hard boiled eggs (3 yolks)

Meal 2, 9:30AM: 1 cup oatmeal, ½ cup cottage cheese

Meal 3, 12:30 PM: 1 cup white rice, 1 medium steamed chicken breast

Meal 4, 4:30PM: 2 slices whole wheat toast with 2 TBSP natty PB

Meal 5, 6:30PM: 1 large grilled chicken breast, 1 large sweet potato, ½ cup peas and carrots

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
4.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Well, sleep is down again! I am pissed off at myself because I bitched out on cardio day. :tuttut: My legs were still pretty sore, especially my calves, so I dedcided not to. Oh well, it made me feel like crap, so I'll probably be less inclined to cheat next time. :rolleyes: I have my Awards Banquet on March 22 for football and I hope to suprise some people with the new me. We'll see how much I can change in 2 months..
_________________________________________

I forgot my FOOKIN eggs this morning. DAMMIT!!
:mad: :mad: I don't have anything else for my first meal either.:cry:

[Franjipani]

Originally posted by JustinF
I have my Awards Banquet on March 22 for football and I hope to suprise some people with the new me. We'll see how much I can change in 2 months.

Excellent motivation:thumbup:.

I for one will be cheerin for ya !!! ;)

[JustinF]

Originally posted by Franjipani


Excellent motivation:thumbup:.

I for one will be cheerin for ya !!! ;)

Thanks. I appreciate that!:D

[MonStar]

Your bench strength is completely insane Justin, seriously, I have never seen anything like it. Handling 380 for rep is just nuts. Where do you play football?

[ericg]

Originally posted by JustinF
Thanks bro!! I hope to up my strength a lot by next season. I think last time we talked (typed) you had mentioned that you may go out for a team in Maine, are you still considering that?.


I was considering it. Dam that was a while ago!! The team is called: Southern Maine Raging Bulls they are in the NEFL AAA. A couple years back they played in a different more localized league that didnt travel so much, now they go all over the place so it was going to be hard for me to make most of the games.

I still keep in contact with the team and even made it to a couple of games last season.

I am still playing ball though. We have an indoor soccer (ya my stomach nots when i hear the word soccer to) field that allows us football players to get together every thursday and play some games indoors! Also in the fall there is a touch league (very physical though :) ) that I play in. We lost in the second round of the playoffs this past season. It is a fun time.

later man

[JustinF]

Originally posted by MonStar
Your bench strength is completely insane Justin, seriously, I have never seen anything like it. Handling 380 for rep is just nuts. Where do you play football?

I covered this a while back. The weight is plate weight. I workout on this machine because most of the time I have no spotter. I will attach a picture of the machine. The 380lbs is 380lbs of plates. Now obviously you have to take away from the not balancing the bar, etc. I play football for the Lowell Noreaster.
http://store2.yimg.com/I/egymequipment-store_1725_3051613

[JustinF]

Originally posted by ericg


I was considering it. Dam that was a while ago!! The team is called: Southern Maine Raging Bulls they are in the NEFL AAA. A couple years back they played in a different more localized league that didnt travel so much, now they go all over the place so it was going to be hard for me to make most of the games.

I still keep in contact with the team and even made it to a couple of games last season.

I am still playing ball though. We have an indoor soccer (ya my stomach nots when i hear the word soccer to) field that allows us football players to get together every thursday and play some games indoors! Also in the fall there is a touch league (very physical though :) ) that I play in. We lost in the second round of the playoffs this past season. It is a fun time.

later man

That's cool. We actually played the Bulls twice this year. (We beat them both times:D :D ) One of the games was the first round of the NAFA tournament. They are a good team. That would be cool if you played. What position do you play?

[fuzz]

Hey Justin,

Nice journal....do you know what your free weight bench strength is like? Also...have you been using fitday? I've found I got my diet a lot more in control since I use it. Knowing what calories you're taking in and what macronutrient rations you have is key.

[JustinF]

Originally posted by fuzz
Hey Justin,

Nice journal....do you know what your free weight bench strength is like? Also...have you been using fitday? I've found I got my diet a lot more in control since I use it. Knowing what calories you're taking in and what macronutrient rations you have is key.

I honestly haven't been to a gym in a while. I work out in my basement. Most of my lifts are done free weights, Deadlift, curls, military press, etc. I couldn't tell ya what my free weight bench would be. Maybe I'll get a day pass to someplace and find out. I'm not sure how much weight I should deduct from that machine, but for journal reasons I will continue to use plate weight to track my progress.

As far as fitday, I have been using it. My problem is that I really don't know how many calories I should be taking in. I do eat clean, I don't think I am eating enough to bulk, but as it is, I feel full eating what I am.

:confused: :confused: :confused:

[Mik]

Originally posted by JustinF


As far as fitday, I have been using it. My problem is that I really don't know how many calories I should be taking in. I do eat clean, I don't think I am eating enough to bulk, but as it is, I feel full eating what I am.

:confused: :confused: :confused:

Justin, just keep track of your cals and see what your weight is doing. Try to aim for 1-2 lbs per week. If you're not moving up in weight bump the cals up by 250 or so and keep adjusting if necessary.

Good luck man!

[JustinF]

1/22/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 20*180 8*370 17*320
SL Deadlifts- 10*225 7*265
Calf Raises- 20*400 20*400 30*370
Military Press- 10*180 8*220
BB Shrugs- 18*320 15*370
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: ½ cup cottage cheese, 2 slices whole wheat bread

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey

Meal 3, 12:30 PM: 1 cup white rice, 2 cans tuna

Meal 4, 4:30PM: 2 slices whole wheat toast with 2 TBSP natty PB

Meal 5, 6:30PM: 5 scoops whey protein, 5g creatine, 2g dextrose

Meal 6: 1 large Subway sub; extra turkey, all vegies except pickles and cucumbers, Dijon Horseradish sauce

Water: a lot
___________________________________________



Sleep.
___________________________________________
5 hours sleep :rolleyes:
___________________________________________


Daily Ramblings:
___________________________________________
Great workout. I got dizzy countless times and almost threw up.:thumbup: I didn't feel like cooking so I went to Subway. I tried to be good, but I HAD to get the Dijon Horseradish sauce. tuttut MMMMMMMMM I just found out I'm going to be lonely all next week. :cry: Wifey's going on a business trip to Arizona. She'll be in 70-80* I'll be freezing my ass off in below 0. HEHE Oh well, that's all for now.
_________________________________________

[JustinF]

Originally posted by Mik


Justin, just keep track of your cals and see what your weight is doing. Try to aim for 1-2 lbs per week. If you're not moving up in weight bump the cals up by 250 or so and keep adjusting if necessary.

Good luck man!

I'll do this, thanks. I'm shooting to keep it over 3,000.

[ericg]

Originally posted by JustinF
That's cool. We actually played the Bulls twice this year. (We beat them both times:D :D ) One of the games was the first round of the NAFA tournament. They are a good team. That would be cool if you played. What position do you play?

OLB and a lil bit of FB (i thought i was small to play FB - guess the coach liked how i throw my body around! ). I am mostly a defense man. This was in Highschool.

Course since the last time i have played competitive tackle ball I was at 215lbs, now im down to a lil over 180lbs - much quicker, less bodyfat. So that could make a difference of where they feel I would play best on the field.

[bradley]

I would shoot for about a pound a week and I agree that you should just slowly up your cals a little each week until the desired gain is reached. I know eating whole food keeps you full all the time but this not really a good indicator whether or not you are eating sufficient amounts to gain weight. More fat in your diet would be an easy way to get in some more cals without adding much extra food. Journal is looking good and good luck with the awards banquet.

[JustinF]

Originally posted by bradley
I would shoot for about a pound a week and I agree that you should just slowly up your cals a little each week until the desired gain is reached. I know eating whole food keeps you full all the time but this not really a good indicator whether or not you are eating sufficient amounts to gain weight. More fat in your diet would be an easy way to get in some more cals without adding much extra food. Journal is looking good and good luck with the awards banquet.

Can this be just a matter of taking some flax seed oil after a meal? Or can you suggest some whole foods to get the fat from? Actually if flax seed oil is OK, that may be the better option. I am seriously pretty full all the time eating this much. Thanks for the suggestion.

[JustinF]

1/23/03


Training:
___________________________________________
OFF
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 boiled eggs (2 whites)

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey

Meal 3, 12:30 PM: 1 cup white rice, 1 medium steamed chicken breast

Meal 4, 4:30PM: 2 slices whole wheat toast with 2 TBSP natty PB

Meal 5, 6:30PM: 2 cups ziti, 2 cans tuna mixed with cream of mushroom soup and a can of peas, (poured over ziti)

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
5.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
I guess cardio will NEVER be after leg day. I couldn't bring myself to do it. So I took the whole day off and ate!! :eek:
_________________________________________

[bradley]

Originally posted by JustinF


Can this be just a matter of taking some flax seed oil after a meal? Or can you suggest some whole foods to get the fat from? Actually if flax seed oil is OK, that may be the better option. I am seriously pretty full all the time eating this much. Thanks for the suggestion.

Yeah flax or fish oil would be fine, or if you wanted whole food salmon is an excellent choice and quite tasty as well.

[MonStar]

LOL, get your sleep boy! :):) I dont know how you can even survive on 5 hours of sleep or so. I agree that cardio after a leg day isnt happening, I am the same way.

[JustinF]

1/27/03


Training:
___________________________________________
CHEST & BI’S

Flat Bench- 20*180 6 ½ 370 11*320
Incline- 8 ½ 300 15*230
Flyes- 9*45’s 10*45’s 845’s
Barbell Curls- 12*95 5*115 drop set 6*95 12*75
Hammer Curls- 15*25’s 8*45’s

__________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: ½ cup cottage cheese, 4 boiled eggs (2 whites)

Meal 2, 9:00AM:

Meal 3, 12:30 PM: 1 cup white rice, 1 medium chicken breast

Meal 4, 4:30PM: 2 slices whole wheat bread, 2 tbsp natty PB

Meal 5, 6:30PM: 5 scoops whey protein, 5g creatine, 2g dextrose

Meal 6: 18 pieces sushi

Water: not enough
___________________________________________



Sleep.
___________________________________________
5.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
****ty sleep. My wife was nervous about flying today, so she was tossing and turning all night. So I was tossing and turning all night with her. Didn’t get enough to eat today. Missed middle meal. Driver called out at work today, so I didn’t get to sit and play on the internet today, had to drive. That’s all for now.
_________________________________________

[JustinF]

Originally posted by MonStar
LOL, get your sleep boy! :):) I dont know how you can even survive on 5 hours of sleep or so. I agree that cardio after a leg day isnt happening, I am the same way.

Trust me, I'd like to. :(

I am trying to make an effort to get to bed earlier or take a nap somewhere, we'll see how it goes..

[ericg]

what do you do for work? sweet benching man

[JustinF]

Originally posted by ericg
what do you do for work? sweet benching man

I'm the shift supervisor/Assnt. Warehouse Manager. I made the mistake of telling someone that I could drive the truck, so guess who gets to go whenever needed? LOL Oh well, it's nice to get out on the road for a change. I haven't had to take the truck in the extreme weather yet, I hope that never happen! Thanks for the comments.:D

[JustinF]

6.5 hours sleep!!! I'm getting better.

[Mik]

Ahhhh blessed sleep! Makes all the difference. I went through a "phase" a week or so ago where I wasn't getting enough and it just killed my workouts.

Sleep buoyyy!

[JustinF]

1/28/03


Training:
___________________________________________
OFF
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 boiled eggs (2 whites), 8oz yogurt (1% milkfat)

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey

Meal 3, 12:30 PM: 1 cup white rice, 2 cans tuna

Meal 4, 4:30PM: 2 slices whole wheat toast with 2 TBSP natty PB

Meal 5, 6:30PM: grilled chicken salad, small turkey sub

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
6.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
I actually had a pretty good sleep last night. I had flowers delivered to the place that my wife is staying in Arizona, she was very surprised. She called me up and was crying, LOL. I'll never understand why she cries when she's happy. Anyway, not really much to write about today, diet was on, no weights.
_________________

[JustinF]

Originally posted by Mik
Ahhhh blessed sleep! Makes all the difference. I went through a "phase" a week or so ago where I wasn't getting enough and it just killed my workouts.

Sleep buoyyy!

I'm trying bro!! I'm getting better. I haven't noticed it having an effect on my workouts, but then again, I've been getting this amount of sleep for the past 3 years or so. I just have to dedicate myself to catching a nap here and there or getting my ass in bed earlier. LOL Man does that sound weird. :rolleyes: Anyway, thanks for checking out my journal.

[MonStar]

Is that 11 reps with 320 that I see? Holy f*ck man, insane benching strength. How the hell have you gotten your bench strength up that high?

[JustinF]

Originally posted by MonStar
Is that 11 reps with 320 that I see? Holy f*ck man, insane benching strength. How the hell have you gotten your bench strength up that high?

Monstar- Did you see my reply to your earlier post on the 2nd page in my journal? If not that may explain things. Right now I am trying to keep increasing but it seems like I've hit a bit of a plateua. I tried the same weight on my heavy set as my last workout, and got the same reps. That's what I do, just keep trying until I can up it. Whenever I can get 2-3 more than my max the week before, I throw on 5-10 lbs and repeat.

[rookiebldr]

Originally posted by JustinF


Monstar- Did you see my reply to your earlier post on the 2nd page in my journal? If not that may explain things. Right now I am trying to keep increasing but it seems like I've hit a bit of a plateua. I tried the same weight on my heavy set as my last workout, and got the same reps. That's what I do, just keep trying until I can up it. Whenever I can get 2-3 more than my max the week before, I throw on 5-10 lbs and repeat.

He sometimes forgets or just misses going back to see earlier posts. You'll understand someday. ;) You may even see a few of these :thumbup:

BTW, keep up the great work. Flax seed oil is a great choice to add to the diet as was previously mentioned. I'm another one who has difficulty getting working sleep into the day. But I've learned here that it really is necessary when you are trying to grow. So all the best trying to get the sleep.

[Mik]

Originally posted by rookiebldr


He sometimes forgets or just misses going back to see earlier posts. You'll understand someday. ;) You may even see a few of these :thumbup:



LMAO at Rookie!

[Isaac Wilkins]

Originally posted by ericg


OLB and a lil bit of FB (i thought i was small to play FB - guess the coach liked how i throw my body around! ). I am mostly a defense man. This was in Highschool.

Course since the last time i have played competitive tackle ball I was at 215lbs, now im down to a lil over 180lbs - much quicker, less bodyfat. So that could make a difference of where they feel I would play best on the field.

JustinF, I don't want to clutter up your journal with a side conversation, but I'd like to ask a question and make a point.

Ericg: Do you know of any other teams in Maine? I'm looking for a team to hook up with. I'm in the Orono/Bangor area. I know Brewer and Waterville both folded their teams. :mad: I'd like to get back in to tackle ball.

JustinF: Man, I don't know how you get by on that few calories. Given your size, I'd expect you to be eating almost double that amount, especially during a bulk. 5,000-6,000 might not be outlandish for you if you're bulking and hitting the weights hard. That's my take on your diet. Otherwise, hella workouts, man!

[ericg]

Borris i sent you a PM

Justin

I agree with borris about the cals although i wouldnt jump right up to 5-6K i would up them every week. Would prob help out your plateua as well.

[JustinF]

rookiebldr - Thanks for the positive words bro. I will keep working on the sleep thing.

Borris, EricG - Thanks to you also for the comments. I think both of you should join a team, it would be pretty cool to meet up with you guys. I can't imagine at this point eating that many calories. I am looking to bulk, but as it is, eating~3,000-3,500, I feel absolutely STUFFED. If I don't start seeing some results, I may up the calories.

[Isaac Wilkins]

Originally posted by JustinF

Borris, EricG - Thanks to you also for the comments. I think both of you should join a team, it would be pretty cool to meet up with you guys. I can't imagine at this point eating that many calories. I am looking to bulk, but as it is, eating~3,000-3,500, I feel absolutely STUFFED. If I don't start seeing some results, I may up the calories. [/B]

Yeah, I agree with Ericg not jumping right up in calories.

To give you an idea: I'm 6'1", 230ish, 14-15% bodyfat. I've been CUTTING at about 3,000 clean calories.

Try adding in like 250-300 calories per week until you start seeing gains that you like. You have time before the next season starts to do it this way.

Good ways to sneak in some extra calories: Have an extra spoonful of peanut butter sometimes (natty, of course). Add a slice of cheese here and there. Mix some olive/flax oil in a protein shake (not post-workout). Little calories can add up. You also don't have to be squeaky clean with your diet if you're working hard and trying to bulk.

Here's a sample of my not so perfect bulking diet yesterday. I was a little low on cals, and not entirely clean, but here it is:

Meal 1: 2 frozen chicken burritos (ok, bad, but I was on the run)

Meal 2: Double whey shake

Meal 3: half of: 3/4 lb FF cottage cheese, 1 can tuna, 2 tbsp FF Honey Dijon dressing

Meal 4: Post workout: 44 g whey, 50 g dextrose

Meal 5: The other half of meal 3.

Meal 6: 2 pb&j sandwiches

Meal 7: 3/4 lb 4% cottage cheese

Meal 8: 2 servings honey roasted peanuts.

About 3,500 cals, 85g fat, 370g carbs, 270g protein
-I'm rounding these.

Again, far from perfect, but it gives you an idea of what I mean.

[JustinF]

1/29/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 15*180 9*400 17*320 13*180
SL Deads- 8*265 5*285
Calf Raises- 20*400 20*400 25*420
Military Press- 10*180 8*200
DB Shrugs- 12*100's *3
BB Front Raises- 10*65 9*75 6.5*75
___________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: 4 boiled eggs

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey, ½ cottage cheese (4%)

Meal 3, 12:30 PM: 1 cup white rice, 1 chicken breast

Meal 4, 4:30PM: 4 slices whole wheat toast with 4 TBSP natty PB

Meal 5, 6:30PM: large turkey Subway sub on honey oat bread with Dijon Horseradish

Meal 6: ½ cup cottage cheese (4%)

Water: a lot
___________________________________________



Sleep.
___________________________________________
6.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
You can tell my wife is away, LOL. :help: I haven't cooked dinner all week. Funny thing is I cook almost every night, but can't justify just cooking for one person. LOL. That's pretty lazy. Anyway, workout was GREAT last night. I really, really, REALLY pushed myself. I got light-headed and dizzy on all sets of squats except the first warmup. I even (after I put the weight down) got the feeling I would throw up, but I didn't want to lose the calories, lol. Even the last set of calf raises made me light headed. It was cool. :thumbup: I am really going to focus on upping the intensity of my workouts. I thought I was working out hard before, but after yesterday I realize I was not pushing myself NEAR hard enough. I work out in my basement with my best friend, and sometimes talk a little too much. We both agreed to keep the talk to a minimum until we're done. We had to literaly DRAG our asses up the stairs. On the intensity tip, this really needs to happen if I will be consuming more calories. I guess I was afraid to really push myself like that, but I LOVED it. It's a whole new me!!
_________________

[JustinF]

Originally posted by Borris


Yeah, I agree with Ericg not jumping right up in calories.

To give you an idea: I'm 6'1", 230ish, 14-15% bodyfat. I've been CUTTING at about 3,000 clean calories.

Try adding in like 250-300 calories per week until you start seeing gains that you like. You have time before the next season starts to do it this way.

Good ways to sneak in some extra calories: Have an extra spoonful of peanut butter sometimes (natty, of course). Add a slice of cheese here and there. Mix some olive/flax oil in a protein shake (not post-workout). Little calories can add up. You also don't have to be squeaky clean with your diet if you're working hard and trying to bulk.

Here's a sample of my not so perfect bulking diet yesterday. I was a little low on cals, and not entirely clean, but here it is:

Meal 1: 2 frozen chicken burritos (ok, bad, but I was on the run)

Meal 2: Double whey shake

Meal 3: half of: 3/4 lb FF cottage cheese, 1 can tuna, 2 tbsp FF Honey Dijon dressing

Meal 4: Post workout: 44 g whey, 50 g dextrose

Meal 5: The other half of meal 3.

Meal 6: 2 pb&j sandwiches

Meal 7: 3/4 lb 4% cottage cheese

Meal 8: 2 servings honey roasted peanuts.

About 3,500 cals, 85g fat, 370g carbs, 270g protein
-I'm rounding these.

Again, far from perfect, but it gives you an idea of what I mean.

Borris- Thanks for the words and example diet bro. I will definately be upping my calories, I guess I'm just afraid of getting fatter than I already am. But that's why we cut right? I'll see about adding an extra shake on workout days to start, and maybe add in another small meal between 5AM and 9AM. Any idea where I can pick up some flax seed oil? I haven't been able to find any locally. Thanks again bro.

[JustinF]

P.S: My ass is on fire today.:whiner:

[ericg]

Originally posted by JustinF
I work out in my basement with my best friend, and sometimes talk a little too much. We both agreed to keep the talk to a minimum until we're done. We had to literaly DRAG our asses up the stairs. On the intensity tip, this really needs to happen if I will be consuming more calories. I guess I was afraid to really push myself like that, but I LOVED it. It's a whole new me!!


Haha, I do the same exact thing. Both of us just sit there and gab like two little school girls. Sometimes I am ready to do a set and he starts gabbing as I am getting my grip. Had to tell him the other day to shut it until I was done my set.

As far as joining the football team goes - im not sure if I would be willing to travel to practices and to the games. Wouldnt have been so bad before they reorganized the teams in Maine, (about 4-5 years ago) back then we had 5 teams or so just in Maine and most of the games were local. Not to sure what kind of league it was though. BUT I do go see a couple games a year usually. Will try to make it to a game that you are the visiting team. That would be cool ****.

[ericg]

Originally posted by JustinF
Borris- Thanks for the words and example diet bro. I will definately be upping my calories, I guess I'm just afraid of getting fatter than I already am. But that's why we cut right? I'll see about adding an extra shake on workout days to start, and maybe add in another small meal between 5AM and 9AM. Any idea where I can pick up some flax seed oil? I haven't been able to find any locally. Thanks again bro.

You can find flax oil at any health food store. Another good choice is udos oil. OR you can sip on some olive/walnut oil - this you can find at any grocery store and by taking both olive and walnut you are gett all the EFAs that you need. Good stuff and tastes better than flax.

[JustinF]

Originally posted by ericg


You can find flax oil at any health food store. Another good choice is udos oil. OR you can sip on some olive/walnut oil - this you can find at any grocery store and by taking both olive and walnut you are gett all the EFAs that you need. Good stuff and tastes better than flax.

How much of this should I take in a day? 1 serving, more than 1 throughout the day?

[ericg]

Well its a good way to add in cals w/out feeling full. For a guy your size I would have 3 servings a day in addition to what you are already eating. Each tablespoon of flax has about 130 cals or so.

[bradley]

Squats are looking impressive. You are going to be one big fella come next season.:omg:

[JustinF]

Originally posted by bradley
Squats are looking impressive. You are going to be one big fella come next season.:omg:

That's what I'm hoping bro. I'll be sure to post before and afters then. On an off note, your avatar and ericg's look pretty similar, lol:D

[ericg]

Originally posted by JustinF
That's what I'm hoping bro. I'll be sure to post before and afters then. On an off note, your avatar and ericg's look pretty similar, lol:D

haha you fuker!! funny though.

[JustinF]

1/30/03


Training:
___________________________________________
OFF

__________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM: ½ cup cottage cheese, 4 boiled eggs (2 whites)

Meal 2, 9:00AM: 1 cup oatmeal, ½ cup cottage cheese

Meal 3, 12:30 PM: 1 cup white rice, 1 medium chicken breast

Meal 4, 4:30PM: skipped

Meal 5, 6:30PM:

Meal 6: spaghetti

Water: not enough
___________________________________________



Sleep.
___________________________________________
6.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Well I had to skip the middle meal. I was on the road. I got a good deal on some free weights that I could not pass up. I went to Providence, RI. I picked up (8) 45 lb plates, a plate rack, and some spring clips for $100 bucks. Sweet deal if you ask me. That is all.
_________________________________________

[JustinF]

1/31/03


Training:
___________________________________________
OFF—again…

__________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM:

Meal 2, 9:00AM: 4 scrambled eggs, 1 whole wheat English muffin with natty PB, ¼ cup shredded cheese (on the eggs), 1 large glass OJ

Meal 3, 12:30 PM: 4 scrambled eggs, 1 whole wheat English muffin with natty PB, ¼ cup shredded cheese (on the eggs), 1 large glass OJ

Meal 4, 4:30PM: ½ cup cottage cheese, 1 can tuna, 2 TBSP olive oil (all mixed together)

Meal 5, 6:30PM: Going out to eat. Probably getting Red Pepper and Basil Shrimp in a pesto sauce, MMMMMMMMMMMMMMM

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
9 hours sleep :thumbup:
___________________________________________


Daily Ramblings:
___________________________________________
My wifey’s back!!!!! :clap: Man I’m so happy. I took the day off of work, I just wanted to spend the whole day with my baby. Unfortunately I also took the day off of my workout. tuttut I will be making up for it tomorrow, I don’t usually lift on Saturday but I will be. I did get some good cardio sessions today!! :angel::smoke::angel: Anyway, that is all for now.
_________________________________________

[kook]

hey just started reading ur journal... was wondering if ur weight has changed either way.. what did u start at(240?) and where ur at now.. hate to repeat but..doesnt look like enough cals but hey if your gainin muscle and eating that little.. why not right.
oh yeh, where in mass? im in westminster

[bradley]

Put those new weights to good use. Good job on the sleep as well 9hrs. No telling what your workout is going to look like with you well rested:)

[JustinF]

Originally posted by ericg


haha you fuker!! funny though.

I thought you'd like that bro! LOL

Kook- Thanks for reading man. As far as my weight, I don't really know. I haven't weighed myself since the beggining of football season. I can say that I do feel bigger, I can see my muscles are fuller. I really don't worry too much about weight, my gauge is the mirror. I live in Leominster, btw.

Bradley- Don't worry bro, the weights will go to good use. I have almost 1,000 lbs now. I plan to push myself beyond what I ever thought possible. With my new workout intensity, upping my calories a little more every week, and trying my damndest to get more sleep, I hope to be making some big gains in both looks and weight pushed. Thanks for the continued support. Oh, I got 9 hours again today! :clap:

[kook]

my gym's in leominster.. global.. nice yuppie gym.. time for a dungeon. keep up the good work, and go eat

[Mik]

Nice deal on the weights man! Wish I could pay those prices. I paid almost that a couple weeks ago for two 45s:cry:

[JustinF]

2/01/03


Training:
___________________________________________
BACK & TRI’S

Deadlift- 12*225 5*370 4*370 11*225
Lat Pull Downs- 12*200 7*230
BB Row- 7*205 9*185
Tri Pressdowns- 9*90 9*90
CG Bench- 7*225 17*135 16*135
Dips- BW*17 BW*17

__________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM:

Meal 2, 9:00AM: 2 cups Special K cereal, 2 cups skim milk, 1 whole wheat English muffin with 2 TBSP natty PB

Meal 3, 12:30 PM: 5 scoops Simply Whey, 5g creatine, 2g dextrose

Meal 4, 4:30PM: ½ cup cottage cheese, 2 TBSP olive oil, 1 yogurt

Meal 5, 6:30PM: 1 ½ (one of my own, half of my wife’s) grilled chicken sub with mushrooms, peppers, onions, and cheese.

Meal 6: ½ cup cottage cheese, 2 TBSP olive oil

Water: not enough
___________________________________________



Sleep.
___________________________________________
9 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Great workout. I know that DOMS is not indication of a good workout, but DAMN am I sore. Nothing much exciting to write about. Me and wifey spend the night at home, played some XBOX, watched the movie “Signs” <--- pretty good BTW. That’s all.
_________________________________________

[JustinF]

Kook- Yeah, I've been inside Global, and it did seem like a yuppie gym. Almost every gym I went to was like that. That's why I decided to invest in the equipment. That and now I can workout whenever I feel like it.

Mik- It was a good deal on the weights, but the guy I bought them from seemed kind of shady. First thing I noticed was we were in Rhode Island, and he had New York plates. Then when he got out of his SUV, he just looked like he played the part. Long leather jacket, ball cap, cell phone. First thing he said was "whadaya need" Plus the stuff was all in a storage place, and there was ALOT in there. He had told me through email that he had a gym that didn't take off and that's why everything was going so cheap, but when my friend asked him about his "closed down gym" he said he never owned a gym, this was all "re-possesed" stuff. OKAY, here's your cash. Later. LOL

[MonStar]

Good job with the DL strength Justin. Doesnt seem to quite match your bench strength though. Which is higher, seriously, your bench 1RM or your deadlift 1RM?

[bradley]

Looks like a good workout. Deadlift strength is looking good. If you have a belt might want to add some weight to your dips.

Do you only put 2g of dextrose in your post workout shake? Thought it might be a typo but figured I would ask. Sounds like the guy you got the weights from was a shady character but no worries since you have them safely tucked away in your own personal dungeon.:shoot:

[JustinF]

Monstar- Thanks for the words. I am unsure about my 1RM. I have never maxed out on the deadlift, and I havent maxed out on the bench for a LONG time. I'm actually not terribly worried about what they are. I am just going to continue pushing myself and trying to up the weight a little each week.

Bradley- I actually hadn't gone that high ever with the deads. I think that I hadn't been pushing myself near hard enough in the beggining. It really opened up my eyes on my last leg day when I kicked my ass like that. That showed me what a workout SHOULD feel like, and that is how it will be from now on. That is correct, that I only use 2g of dextrose in the shake, I could swear that I read that is what I should use somewhere. Do you have any suggestions of what I should up it to? I hear ya on the dips, I am awaiting arival of my belt, it is already purchased. Thanks again for the encouragement.

[JustinF]

2/02/03


Training:
___________________________________________
OFF

__________________________________________

Diet:
___________________________________________


Meal 1, 5:00AM:

Meal 2, 9:00AM: BAD!!! 1 sausage, egg, and cheese bagel from Dunkin Donuts, large glass of OJ, banana, and coffee

Meal 3, 12:30 PM: 1 can of sardines with tomato basil sauce

Meal 4, 4:30PM: ½ cup cottage cheese, 2 TBSP olive oil

Meal 5, 6:30PM: two HUGE pieces of Mom’s lasagna

Meal 6:

Water: not enough
___________________________________________



Sleep.
___________________________________________
8 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Another good night of sleep. My back is very sore today lower and upper. My tri’s are a little sore but nothing major. I went over to my parents house tonight, and as always, I have NO self control when I am there. And it goes to figure that my mom would make my all time favorite, Lasagna. I had two HYUUUGE slices. And my mom always goes overboard when my wife and I come over, she made homemade brownies. Of course I’m not gonna say “No mom, I’m not gonna have any.” Nope. I said, “Hmmmmmm, ok. I’m bulking anyway.” LOL Well I got my calorie count up today, but unfortunately they weren’t very clean calories. Oh well, I guess I’ll consider that a “cheat day”. That is all for today. I’m really looking forward to chest day tomorrow.
_________________________________________

[Franjipani]

Originally posted by JustinF
My wifey’s back!!!!! :clap: Man I’m so happy. I took the day off of work, I just wanted to spend the whole day with my baby....I did get some good cardio sessions today!! :angel::smoke::angel:

Awwww bless, that is just so adorable that I had to chime in:angel:

Ohhh and keep those fluids uptuttut...

[ericg]

mmmmmm brownies! yummy

[bradley]

Originally posted by JustinF
[B]That is correct, that I only use 2g of dextrose in the shake, I could swear that I read that is what I should use somewhere. Do you have any suggestions of what I should up it to

I would probably go with about 50-75g of dextrose postworkout. This should be plenty to give you the necessary insulin spike that is beneficial postworkout.

[JustinF]

2/03/03


Training:
___________________________________________
CHEST & BI’S

Flat Bench- 20*180 8.5*370 5.5*370 11*270
Incline Bench- 5*320 8.5*270
Flyes- 10*45’s 8*45’s 4*45’s
Preacher Curls- 10*70 9*90 drop set to 12*50
Hammer Curls- 10*45’s 10*45’s
Barbell Curls- 12*85 8.5*105

__________________________________________

Diet:
___________________________________________


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

Meal 2, 9:00AM: 1 cup oatmeal, 4 tbsp honey, ½ cup cottage cheese

Meal 3, 12:30 PM: 1 big slice of lasagna (leftovers), 1 banana

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

Meal 5, 6:30PM: 5 scoops simply whey, 5g creatine, 50g dextrose

Meal 6, 7:30PM: 1 cup white rice, 1 cup stir fry veggies and beef

Water: better

GEEZ, I eat all that and it's only ~3200 calories 23%F, 45%C, 32%P
___________________________________________



Sleep.
___________________________________________
6 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Sleep is back down. I hate work. Actually, I like my job, I hate that it takes away sleep. Workout felt ace today. I TORE up my chest. Holy crap!! My last set of flyes, I only could manage 4. That’s sad. Anyway, I upped my dextrose to 50g. I’ll try to get some quality sleep tonight. That is all.
_________________________________________

[JustinF]

Originally posted by Franjipani


Awwww bless, that is just so adorable that I had to chime in:angel:

Ohhh and keep those fluids uptuttut...

Thanks!:D I really did miss her. You don't really realize until you have to spend some time away. I just found out she has to ho to Chicago in March.:cry: I'll try to cook this time:rolleyes:

[JustinF]

Originally posted by bradley


I would probably go with about 50-75g of dextrose postworkout. This should be plenty to give you the necessary insulin spike that is beneficial postworkout.

Bradley, can you explain or point me to somewhere that can explain the benifits of the added dextrose? Why is an insulin spike post workout beneficial?

[MonStar]

I just cannot get over the fact that you can bench 370 for 8.5 reps man, INSANE!

BTW---the reason for the added dextrose postworkout is to increase the insulin spike. Insulin will not only help shuttle nutrients to your muscles but it is said by many to be the most anabolic horomone in the body.

[bradley]

Originally posted by JustinF


Bradley, can you explain or point me to somewhere that can explain the benifits of the added dextrose? Why is an insulin spike post workout beneficial?

Monstar has it covered. The dextrose will also help refill muscle glycogen that has been depleted due to training. When you get that insulin spike the insulin will help shuttle nutrients into your muscles (this is why products like cell tech contain so much sugar). I will post some links if you would like to read them. Just let me know.

Edit: You are going to be hitting 400 for reps on bench before long. CRAZY!!:eek:

[JustinF]

Originally posted by bradley


Monstar has it covered. The dextrose will also help refill muscle glycogen that has been depleted due to training. When you get that insulin spike the insulin will help shuttle nutrients into your muscles (this is why products like cell tech contain so much sugar). I will post some links if you would like to read them. Just let me know.

Edit: You are going to be hitting 400 for reps on bench before long. CRAZY!!:eek:

Thanks bro. I would like those links if you get a chance. I'm always up for some good reading.

I'm pretty happy with my bench. As with all of my other exercises, I hadn't been pushing myself hard enough. I think last week I pushed 370 for 6.5 reps. I wasn't expecting to get but maybe 1 more. I think a lot of weightlifting has to do with having the proper mindset, believing you can push just one more rep and not letting up easy. I had been letting up easy and not pushing myself in the past. I'll tell ya what, I feel like I am getting a lot more out of weightlifting now. No more socializing, no more letting up..... just me and the weights.....

[ericg]

Ya your strength is crazy. Nice work man! That piece of equipment seems pretty sweet. Where did you get it? Do you do squats on it as well or do you have a rack of some sorts?

[JustinF]

Originally posted by ericg
Ya your strength is crazy. Nice work man! That piece of equipment seems pretty sweet. Where did you get it? Do you do squats on it as well or do you have a rack of some sorts?

I do squats on the machine as well. I got it in Framingham, Mass. I do not remember the name of the place. I will be buying a rack whenever this thing gets too old or I break it. If I had to do it all over again, I would get a rack. Although my basement is only 7'3" and I think I'd have a tough squeezing a rack in there. I'll take a picture of my set up tonight and put it in here just for the hell of it.

[ericg]

Originally posted by JustinF
I do squats on the machine as well. I got it in Framingham, Mass. I do not remember the name of the place. I will be buying a rack whenever this thing gets too old or I break it. If I had to do it all over again, I would get a rack. Although my basement is only 7'3" and I think I'd have a tough squeezing a rack in there. I'll take a picture of my set up tonight and put it in here just for the hell of it.

Cool man looking forward to the pics!

You ever think of building a rack for yourself?

[bradley]

Here's a pretty good read.

http://www.thinkmuscle.com/articles/haycock/postexercise.htm

[kook]

man i was lookin through this agin and your strength is sick. makes me wanna go break somethin. u sure ur not taking any vitamin s?

[JustinF]

2/04/03


Training:
___________________________________________
OFF
___________________________________________

Diet:
___________________________________________


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

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey, ½ cottage cheese (4%)

Meal 3, 12:30 PM: 1 cup white rice, 1 cup beef stir fry

Meal 4, 4:30PM: 1 small piece lasagna (last piece of leftovers)

Meal 5, 6:30PM: grilled chicken salad, turkey sandwich

Meal 6: 1/2 cup cottage cheese (4%)

Water: a lot
___________________________________________



Sleep.
___________________________________________
7.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Nothing really exciting today. Much needed rest. Another good night of sleep, although I'm still getting used to going to bed at 8:30PM. It just doesn't feel right. Thant is all.

[JustinF]

Bradley- Thanks for the read bro.

Kook- Yeah, I'm sure man. I'm a pretty big guy naturally, so that has a little something to do with it.;)

[JustinF]

Ericg- Forgot to take the pics bro. I'll get 'em up soon.

[kook]

i know your not.. just a little joke.(need an excuse for why i'm not that strong) and it's nice being naturally big , but i think you got yourself some natural strength.

[JustinF]

2/05/03


Training:
___________________________________________
LEGS & SHOULDERS

Squats- 10*230 7*360 8*300 12*205
Calf Raises- 25*360 23*410 25*410
Military Press- 12*180 7*230 10*200
DB Shrugs- 15*100's*3
Front BB Raises- 10*65 10*65 12*65

___________________________________________

Diet:
___________________________________________


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

Meal 2, 9:30AM: 1 cup oatmeal, 4 tbsp honey, ½ 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: 1 cup spinach ravioli, 1 cup tomato sauce

Meal 6:

Water: a lot
___________________________________________



Sleep.
___________________________________________
7.5 hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Pretty good workout. I dropped the weight in the squats and concentated on form and going really deep. Scary episode, during my heavy set, I almost blacked out. I saw a yellow flash, and my knees buckled a tiny bit. That was pretty strange. Scared me a little bit. (probably scraed my training partner more) Driving to work this morning, lol. My exit is almost a complete circle, and it hurt like hell when all of my weight shifted to one butt cheek. I guess that's a good thing. That's all for today..

[ericg]

Originally posted by JustinF
2/05/03 Daily Ramblings:
___________________________________________
Pretty good workout. I dropped the weight in the squats and concentated on form and going really deep. Scary episode, during my heavy set, I almost blacked out. I saw a yellow flash, and my knees buckled a tiny bit. That was pretty strange. Scared me a little bit. (probably scraed my training partner more) Driving to work this morning, lol. My exit is almost a complete circle, and it hurt like hell when all of my weight shifted to one butt cheek. I guess that's a good thing. That's all for today..

Haha, nice. Yellow fish huh???

[JustinF]

2/06/03


Training:
___________________________________________
OFF

__________________________________________

Diet:
___________________________________________


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

Meal 2, 9:00AM: 1 cup oatmeal, 4 tbsp honey, ½ cup cottage cheese

Meal 3, 12:30 PM: 2 tuna sandwiches on whole what bread

Meal 4, 4:30PM: 4 slices whole wheat toast with natty PB

Meal 5, 6:30PM:

Meal 6, 7:30PM: not sure yet

Water: better
___________________________________________



Sleep.
___________________________________________
6 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Sleep was pretty good. Legs are sore a hell today. I’m glad for the rest day. Looking forward to tomorrow, even though my frigin dip belt hasn’t arrived yet! That’s all for today.
_________________________________________

[JustinF]

ericg- finally got those pics:

http://www.cartogra.com/sessions/148471093047/16909375lg.jpg
http://www.cartogra.com/sessions/148471093047/16909377lg.jpg

[JustinF]

image hosting is not working. I'll submit them for approval.

[JustinF]

2

[ericg]

Thats sweet man! You got tons of space in that room as well. Gotta love that. Thanks for the pics man. Will have to put some up of my "gym".

[JustinF]

No prob bro. The room looks bigger than it is. Once I have my barbell out in the middle of the floor, and my dumbells, it fills up quick.

I posted pics in the members pic section. I don't know what I was thinking. Oh well, I guess it'll be a good gauge in a few months.

[ericg]

You are looking good man! I know what you mean about posting pics though. I guess its a self confidence thing. I know I have that problem at times.

[JustinF]

2/07/03


Training:
___________________________________________
OFF

__________________________________________

Diet:
___________________________________________


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

Meal 2, 9:00AM: 1 cup oatmeal, 4 tbsp honey, ½ cup cottage cheese

Meal 3, 12:30 PM: I cup whole wheat spaghetti, 1 medium chicken breast, 1 cup tomato sauce

Meal 4, 4:30PM: 1 can sardines in tomato basil sauce

Meal 5, 6:30PM:

Meal 6, 7:30PM: stir fry chicken

Water: better
___________________________________________



Sleep.
___________________________________________
5 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Well, wifey made plans for the evening so I did not workout yesterday. I will obviously make up for it today. I bought and EZ curl bar while I was out, so that will help with the skull-crushers. I had tried them with the straight bar, but my wrists really hurt. That’s all until later today.
_________________________________________

[JustinF]

2/08/03


Training:
___________________________________________
BACK & TRI’S

Deadlifts- 12*225 0*420 0*420 4*370 6*315
Lat Pull Downs- 8*220 12*210 8*210
DB Rows- 15*60’s 9*60’s 5*100’s
Skulls w/ CG bench- 15*80 15*100 7*120
Dips- +25*10 +50*5 +50*5

__________________________________________

Diet:
___________________________________________


Meal 1: 6 scrambled eggs, 2 slices whole wheat toast with natty PB

Meal 2: ½ cup cottage cheese

Meal 3: 1 small steak and cheese sub. ( I know)

Meal 4: 5 scoops whey protein, 5g creatine, 64g dextrose

Meal 5:

Meal 6:

Water: good
___________________________________________



Sleep.
___________________________________________
10 ½ hours sleep
___________________________________________


Daily Ramblings:
___________________________________________
Workout went alright today. I found out how much of a puss I was on the deads. Jesus!! I am VERY disappointed.
I am contemplating going on a cut. If anybody checked out my pics in the members section, you’ll probably understand. I know you can’t have it both ways, but I’m sick of being fat. I may wait to get a few opinions on the matter. I still need to get stronger for football, and I need to be pretty quick which I am. I dunno, I’m confused.
_________________________________________