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LAM
08-26-2002, 06:53 PM
Well here I go with another journal on another BB board. This is basically my 21st year involved in the sport although I have taken many breaks due to the military, grad-school and some auto-accidents (the longest break was from Sept 97- Nov 2000).

I will start out with some pictures. The first one I'll post is me in 1984 at 15 and a whoping 5'9 145 lbs. I don't know how I made it through my freshman year playing football with that body.

LAM
08-26-2002, 06:58 PM
These next 2 pics are from last year I think the one on the right is from July 2000 and the other one is from December 2000. Basically about 8 months into my training from the 3 year layoff. Muscle memory kicks ass ! I was about 225 at about 15% in December and not sure about the July picture...

LAM
08-26-2002, 07:00 PM
This is the latest pic that I have. It's right before I started my very slow cutting cycle. This is from April 2002. I was around 250 here at about 15-16%. This is the fatest I've ever been in my life. I tend to carry the majority of my bodyfat around the waist and back.

LAM
08-26-2002, 07:08 PM
Training strictly for hypertrophy is pretty new for me. I always trained for strength in the past. It's taken me a while to get used to counting cals etc. but now it's very easy.

I'm currently using HST, but have made some modifications. Since I'm on a cut and cycling carbs hypertrophy isn't going to happen. I'm more concerned with my diet and not losing any strength and dropping bf so I can start a good clean bulk.

This is my current routine. I tend to train instinctively. Some days I might to 15 reps, another I may do 8 etc. I pretty much stick to the exercises but often make a subsitiution vs. waiting for a machine. Since I train at around 1-2 pm the gym is usually pretty dead...

Legs - I'm using all bb from now on and only hack to warm-up

Hack Squat - 2x20 @ 135 lb
Front Squat (ATF) - 1x20 @ 185 lb and 1x15 @ 225 lbs, tempo 2-3-1-1
SLDL - 1 x 10 @ 275 lb

Chest
Incline - 2x20 @ 135 lb and 1x15 @ 255, tempo 4-2-1-1

Back
Chins - 4x6 @ bw
BB Rows - 2x10 @ 185 lb

Shoulders
Lateral Raise - 1x6 @ 30 tempo 3-4-5-1

Bi's
DB Preacher - 2x6 @ 40 lb
DB Hammer - 1x8 @ 40 lb

Tri's
Rope Tricep ext - 2x15@ 120lb
Dips - 2x20 @ 60 lbs

LAM
08-26-2002, 07:16 PM
Food basically does nothing for me, I would rather not eat. Obviously I have to eat in order to make the gains I desire in this sport. It's very easy for me to eat for function vs. flavor.

My Fitday Journal (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

Right now my diet is kind of jacked up. The stores here in Vegs are wacked ! One day chicken is .79 cents a pound the next it's $4.99. I refuse to pay $20 for a pack of chicken that I will eat in 3 days so until another sale hits again (hopefully soon) I will consume more whey to bring up the protein content of my meals.

Alex.V
08-26-2002, 07:32 PM
Excellent. This is one journal I will LOVE to read.

Blood&Iron
08-26-2002, 07:41 PM
Originally posted by LAM

I'm currently using HST, but have made some modifications.
What portions of HST are you using? Obviously not the normal rep ranges, which to me are somewhat integral part of the whole thing. Are you just doing full body workouts and making sure you increment the weight each session, but doing a variable number of reps? Did you do SD? Could you outline your modifications and your reasoning behind them?

Thanks.

LAM
08-26-2002, 07:53 PM
Blood&Iron...Well like I stated I'm on a cut and carb cycling so my body definetly isn't in an anabolic state so hypertrophy isn't going to happen.

I'm still doing the routine that I posted above on Mon-Wed-Fri and doing 60 min. of moderate-intensity cardio on Tues-Thur-
Sat.

I try to raise my weights on Mon and Fri and use Wed as an active recovery session where I'll use either the same poundages as Mon or drop the weight slightly and do more reps.

LAM
08-26-2002, 08:06 PM
I'm not taking much at the moment.

Pre-workout

20 grams whey isolates
2 tablespoons honey

Post-workout

1 serving Swole (in locker room)

5 minute drive home then consume the pre-made protein/carb drink

40 grams whey isolates,
2 scoops of powdered Gatarade which is roughly 40 grams of simple sugars
6 grams BCAA's
10 grams Glutamine
1 gram ALA
30 mg Vandayl
1 multivitamin w/ antioxidants

* I was using dextrose/maltodextrin up until the 1st of August to spike insulin. I then switched to the Gatorade which provides some glucose based sugars to help replenish glycogen but not enough to spike insulin and halt lipolysis.

1 hour after post-workout shake

60 grams whey (combination of WPC and WPI)
16 grams of MCT's


Cardio Days

30 minutes prior

2 capsules of Ripped Fuel
2 grams of Acetyl-L-Carnitine

1 hour after cardio has been completed

60 grams whey (combination of WPC and WPI)
16 grams of MCT's

MonStar
08-26-2002, 11:17 PM
Good luck LAM, good to see a big guy like you keeping an online journal. The more big guys here at WBB the better!

LAM
08-26-2002, 11:48 PM
thanks MonStar ! keeping a journal is the ticket and one of the keys to successfull training...:D

I think for now my short term goal is to get my bf down to finally see my lower abs. I've been cutting for a while now since April. I almost hate to use that term as I pretty much eat the same things I've always eaten with the exception of some supplements and some EFA's.

I've never really been in a rush to gain/lose weight etc. as I don't compete so it's not like I have to get ready by a certain date. My short term goal is to be down to around 7% bf by my 34th birthday which is Oct 6. Ultimately I think I'll be happy at around 240 at a decent bf level like 8%. which I hope to be at by spring of 2003.

Blitzforce
08-27-2002, 01:33 AM
Can I say something?


YOU ARE BIG!


:withstupi

Hope to be there one day :)

LAM
08-27-2002, 04:18 PM
I did my normal 60 minutes of treadmill at a moderate-intensity in the am. No abs or calves today, maybe I'll do them on thursday.

LAM
08-27-2002, 06:58 PM
I started a carb cycling routine (August 1 ) that I got from Flex as it seemed the easiet to do. It seems to be working well I need to get my bf checked next week. I hit a fat loss plateau for several weeks but my diet was jacked up and I wasn't getting enough calories in. I was down several pounds today before I did cardio I started eating more last week so I think that diet was definetly the problem and not the cardio.

The only thing that sucks is when a low carb day lands on a training day. Trying to squat when you've eaten 60 grams of carbs in the last 24 hours is brutal ! But I haven't puked yet and realized that I can't worry about increasing strength on this kind of diet. I'm not losing anything so that's just as good.

For some reason you can't post a link to the article but it's from May, 2001 it's in the Nutrtion section titled "The Magnificent Seven"...

MonStar
08-28-2002, 12:20 AM
For some reason you can't post a link to the article but it's from May, 2001 it's in the Nutrtion section titled "The Magnificent Seven"...

I think I have seen this article before in Flex. I am thinking that I either gave it a shot or wanted to give it a shot or something like that. I dont remember. Good luck with it man, and yeah training on low carbs f*cking blows. I hate it.

LAM
08-28-2002, 02:14 AM
I track my diet on fitday since it's easier that way...

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=7&Day=27)

MonStar
08-28-2002, 08:11 AM
Wow that fitday thing is pretty crazy LAM! Haha you calculate exactly how many calories you took in and how many you burned etc. Does it have a list of a ton of foods with the calories and all that in it? Haha I should do something like that just to get a rough estimate. :):)

galileo
08-28-2002, 08:14 AM
MonStar - it has a huge list of foods. To get more you can go to the sites of all of the fatty fatty crap fast food places you eat and get the info from their site, then put it into fit day.

You can do it as a daily ritual right after you eat crappy food, stare in the mirror and think about how fat you are, and change your workout routine. ;)

MonStar
08-28-2002, 08:27 AM
I just made up a few entries. I like it but I dont think that I have the patience to do that for all my meals. Well I dont know, maybe if I really wanted to. My diet pretty much has sucked lately so I dont think that there would be any real reason to do that.

LAM
08-28-2002, 05:13 PM
Legs - I'm using all bb from now on and only hack to warm-up

Hack Squat - 2x20 @ 155 lb
Front Squat (ATF) - 1x20 @ 185 lb and 1x20 @ 215 lbs, tempo 2-3-1-1
Back Squat (ATF) - 2x15 @ 215 lbs, tempo 2-3-1-1
SLDL - 1 x 10 @ 275 lb

Chest
Incline - 2x20 @ 135 lb and 1x15 @ 255, tempo 4-2-1-1

Back
Chins - 4x6 @ bw
BB Rows - 1x15 @ 135 lb and 1x15 @ 175 lb

Shoulders
Lateral Raise - 1x6 @ 40 tempo 3-4-5-1

Bi's
DB Preacher - 1x8 @ 40 lb
DB Incline - 1x8 @ 40 lb

Tri's
V-bar Tricep ext - 2x10@ 140lb
Push downs - 2x10 @ 110 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
08-30-2002, 12:17 AM
Calves (no abs today)

Seated - 4 x 8 @ 180 lbs, tempo 6-2-6-1
Standing - 4 x 15 @ 220 lbs, tempo 2-2-2-1

Then I did 60 minutes of the treadmill in the am at a low-intensity...

I cut my cals a little due to the binge on Crunch and Munch that I had in the afternoon...:D

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=7&Day=29)

LAM
08-30-2002, 11:04 PM
Legs

Hack Squat - 2x20 @ 165 lb
Front Squat (ATF) - 1x20 @ 195 lb and 1x20 @ 235 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x2 @ 230 lbs, tempo 2-3-1-1


Chest
Incline - 2x20 @ 135 lb and 1x10 @ 275, tempo 4-2-1-1

Back
Chins - 4x7 @ bw
BB Rows - 1x15 @ 135 lb and 1x15 @ 185 lb

Traps
DB Shrugs - 2 x 8 @ 80 lbs

Bi's
DB Preacher - 1x8 @ 40 lb
DB Incline - 1x8 @ 40 lb

Tri's
V-bar Tricep ext - 2x10@ 140lb
Dips - 2x25 @ 40 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=7&Day=30)

LAM
08-31-2002, 03:45 PM
Calves (no abs today)

Seated - 3 x 8 @ 200 lbs, tempo 6-2-6-1
Standing - 4 x 15 @ 230 lbs, tempo 2-2-2-1

Then I did 60 minutes of the treadmill in the am at a low-intensity...

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-01-2002, 12:21 PM
60 minutes of low intensity on the treadmill...

I'm making a complete change in plans. After trying on some of my XXL shirts last night I feel like a crackhead as some of them are starting to hang off me. Time to gain back some weight. I'm going to do a clean bulk until Xmas. I should be able to get to 250 no problem. I'm also switching to an isocaloric diet and give it a shot, eating high protein meals all the time is getting old...

New goals by Xmas:

body weight - 250 lbs
body fat - no more than 12%

ArjKing
09-01-2002, 02:40 PM
What's going on? You've only been cutting for 5 days, how much weight did you lose?

I'm also curious as to why you decided to go with a pseudo-HST routine while cutting rather than a normal 3-day push/pull split.

LAM
09-01-2002, 04:22 PM
I've been cutting since April 1st but it was a very slow cut as I was trying to avoid losing any LBM, which I didn't so it was very successful...

I was 250 in April but I was carrying a lot of bf around the mid-section...

LAM
09-01-2002, 05:10 PM
I'm going to use an isolcaloric diet and see how it goes. As my activity level outside the gym is almost non-exsistent I don't need that many cals to facilitate weight gain. I'm going to start today at 3500 cals.

3500 cals @ 33/33/33

288 grams of protein
288 grams of carbs
128 grams of fats

Eating 6 meals daily each meal will be roughly:

50 grams protein
50 grams carbs
20 grams fats

I weighed in this morning at 227 my bodyfat is 8.5% (3-point)...

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-02-2002, 06:05 PM
Legs

Hack Squat (machine #2) - 2x10 @ 135 lb
Front Squat (ATF) - 1x20 @ 135 lb and 1x10 @ 245 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x2 @ 240 lbs, tempo 2-3-1-1


Chest
Incline - 1x20 @ 135 lb and 1x10 @ 275 (drop set @ 135 x 20), tempo 4-2-1-1

Back
Chins - 4x7 @ bw
BB Rows - 1x10 @ 135 lb and 1x10 @ 195 lb

Traps
not today !

Bi's
DB Preacher - 1x6 @ 45 lb
Hammer - 2x8 @ 45 lb

Tri's
V-bar Tricep ext - 2x10@ 140lb
Dips - 2x25 @ 45 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-02-2002, 06:11 PM
ArjKing...I started cutting in April and dropped from 250 @ 15% to 230 @ 8.5% in about 4 months. Due to insufficient food intake for the month of august my weight has stayed the same for the whole month...

to answer your question regarding the pseudo-HST.

I just switched to HST about 2 months ago. I did a basic push/pull before that for about 8 years straight as it seemed to suit my power workouts better...

Manveet
09-02-2002, 07:33 PM
Good stuff LAM. You really know your nutrition/diet info. It's good to have you around the forums especially the diet forum to answer our questions. Keep up the good work!

LAM
09-03-2002, 01:49 PM
Thanks man ! I'm still learning also and forgetting stuff as well..dam old age ! lol

LAM
09-03-2002, 01:58 PM
60 minutes of low-intensity on the treadmill this morning on an empty stomach (always). I didn't feel like doing calves or abs today, I will hit them good on thursday.

I'm going to see what happens with my weight next monday as that will be the end of week 1. I should see some change even if it's slight since my acitivity level is constant (none) outside the gym...If there is no change I will drop the cardio for week 2 and keep my cals at 3500 and see what happens...


LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

ArjKing
09-03-2002, 04:21 PM
What does LAM stand for?

LAM
09-03-2002, 06:21 PM
LeanAndMean...

I was watching Stripes when I picked it...

LAM
09-04-2002, 04:46 PM
Legs

Hack Squat (machine #1) - 1x20 @ 135 lb
Front Squat (ATF) - 1x10 @ 235 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x10 @ 230 lbs, tempo 2-3-1-1


Chest
Incline - 1x10 @ 225 lb and 1x10 @ 275 (drop set @ 135 x 20), tempo 4-2-1-1

Back
Chins - 2x7 @ bw
BB Rows - 1x10 @ 195 lb

Shoulders/Traps
Standing Lateral Raise - 1x8 @ 35 lb
DB Shrugs - 1x10 @ 80 lb

Bi's
DB Preacher - 1x6 @ 45 lb
Cable Curl - 1x10 @ 120lb

Tri's
Dips - 2x20 @ 50 lbs
V-bar Tricep ext - 2x10@ 140lb

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-05-2002, 04:09 PM
I'm going to stop doing cardio for a while and start back when my weight gain is constant.

I will move calves to Mon-Wed-Fri

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

ArjKing
09-05-2002, 05:54 PM
What nutritional purpose does the hemp oil serve?

LAM
09-05-2002, 07:18 PM
Hemp oil is superior to flax oil as an EFA. Hemp has a better ratio of omega's at 3:1 (omega 3 to 6). It is not as unstable as flax and lasts a lot longer so it doesn't go rancid as fast. Hemp oil costs about 2x as much as flax...

ArjKing
09-05-2002, 08:05 PM
Sounds good. It wouldn't affect a drug test in any way, would it?

LAM
09-05-2002, 08:13 PM
nope...

LAM
09-06-2002, 05:10 PM
Legs

Hack Squat (machine #1) - 1x20 @ 155 lb
Front Squat (ATF) - 1x10 @ 245 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x10 @ 255 lbs, tempo 2-3-1-1


Chest
Incline - 1x10 @ 225 lb , tempo 4-2-1-1
Incline db fly - 1x8 @ 40 lb

Back
Chins - 2x7 @ bw
Close Grip Pull-downs - 1x10 @ 160 lbs

Shoulders/Traps
Lateral Raise - 2x8 @ 35 lb
DB Shrugs - 1x10 @ 85lb

Bi's
DB Preacher - 1x6 @ 45 lb
Hammer Curl - 2x8 @ 45 lb

Tri's
Dips - 2x20 @ 55 lbs
V-bar Tricep ext - 2x10@ 140lb

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-07-2002, 12:48 PM
I went in to do calves this am, so I did 20 minutes of low-intensity cardio after.

Seated - 3 x 8
Standing - 3 x 15

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-08-2002, 01:55 PM
I think I'm going to stick with 3500-3750 cals for Off Day's...

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

ArjKing
09-08-2002, 03:57 PM
Why would you raise your calories on off days?

LAM
09-08-2002, 04:20 PM
I raised my cals from 3500 to 4K on training days so that I still have a caloric excess of 400-500 cals on those days. I had forgotten to account for the 450-500 cals burned during my weight training sessions.

That would put my totally caloric excess for the week at around 2800-3500 cals.

LAM
09-09-2002, 06:15 PM
Legs

Hack Squat (machine #1) - 1x20 @ 155 lb
Front Squat (ATF) - 1x10 @ 255 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x10 @ 265 lbs, tempo 2-3-1-1

Chest
Incline - 1x8 @ 285 lb , tempo 4-2-1-1
Low Cable Crossovers - 1x8 @ 40 lb

Back
Chins - 2x7 @ bw
BB Rows - 1x10 @ 195 lbs

Shoulders/Traps
Lateral Raise - 2x8 @ 40 lb
DB Shrugs - 1x10 @ 90lb

Bi's
DB Preacher - 1x6 @ 45 lb
Cable Curl - 2x10 @ 40 lb

Tri's
Dips - 2x15 @ 60 lbs
OH DB Ext - 2x10@ 35lb

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-10-2002, 12:54 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

MRJ
09-10-2002, 07:36 PM
LAM:

You remind me of myself . . . You're obsessed buddy, aren't you ?

LAM
09-10-2002, 09:41 PM
obsessed..slightly :D

I am very passionate about my training and diet. It is the only thing that most of us have 100% control over, and of course the health benefits are endless.

I'm acutally getting "worse" the older I get, but it's a good thing !

LAM
09-11-2002, 05:58 PM
Legs

Hack Squat (machine #1) - 1x20 @ 165 lb
Front Squat (ATF) - 1x15 @ 225 lbs, tempo 2-3-1-1
Back Squat (ATF) - 1x10 @ 275 lbs, tempo 2-3-1-1

Chest
Incline - 1x8 @ 285 lb , tempo 4-2-1-1
Incline DB - 1x8 @ 100 lb

Back
Chins - 2x8 @ bw (Yippeee !)
Pulldowns - close grip - 1x10 @ 160 lbs

Shoulders/Traps
Lateral Raise - 1x8 @ 40 lb
DB Shrugs - 1x10 @ 90lb

Bi's
DB Preacher - 1x6 @ 45 lb
Cable Curl - 2x10 @ 40 lb

Tri's
Incline Close Grip - 1x10 @ 275 lbs
Rope Ext - 1x10@ 140lb drop set to 70 lbs x 25 reps

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-12-2002, 12:31 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-13-2002, 05:05 PM
Legs

Hack Squat (machine #1) - 1x20 @ 165 lb
Back Squat (ATF) - 1x10 @ 285 lbs, tempo 2-3-1-1
Front Squat (ATF) - 1x20 @ 185 lbs, tempo 2-3-1-1

Chest
Incline DB - 1x8 @ 85 lb , tempo 4-2-1-1
Hammer Decline - 1x10 @ 360 lb

Back
Chins - 2x8 @ bw
Pulldowns - close grip - 1x10 @ 170 lbs

Shoulders/Traps
Lateral Raise - 1x8 @ 40 lb
DB Shrugs - 1x10 @ 90lb

Bi's
DB Preacher - 1x6 @ 45 lb
Hammer Curl - 1x8 @ 45 lb

Tri's
V-Bar Ext - 2x10 @ 160 lbs
Dips - 1x15 @ 65 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-14-2002, 09:17 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

MonStar
09-15-2002, 12:22 AM
LAM:

What do you thnik about Swole? I was thinking about taking a scoop in my Gatorade during my workouts. What do you think man? Good idea, yes, no, maybe?

Lemme know what you think of it, honestly. Do you notice bigger pumps, substantially, etc.

LAM
09-15-2002, 11:34 AM
It's hard to say about the pumps etc. My reasoning for switchng to Swole was because I wanted to take a supp. to replenish creatine stores but one that didn't use an active transport sytem, like insulin spiking. the body can get get used to the action (insulin spiking by high GI sugars) and over time less creatine will be delivered to skeletal muscle.

I had been spiking insulin using dextrose/maltodextrin for about 4 months. Now I will use Swole for several months, then next I will switch to effervescent creatine....

LAM
09-15-2002, 05:47 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

LAM
09-16-2002, 05:06 PM
Legs

Hack Squat (machine #1) - 1x20 @ 165 lb
Back Squat (ATF) - 1x10 @ 295 lbs, tempo 2-3-1-1
Front Squat (ATF) - 1x20 @ 185 lbs, tempo 2-3-1-1

Chest
Incline DB - 1x8 @ 85 lb , tempo 4-2-1-1
Flat Bench Fly- 1x10 @ 40 lb

Back
Chins - 2x8 @ bw
Pulldowns - Wide grip - 1x10 @ 150lbs

Shoulders/Traps
Seated DB Press - 1x8 @ 55 lb
Lateral Raise - 1x8 @ 40 lb
DB Shrugs - 1x10 @ 90lb

Bi's
DB Preacher - 1x6 @ 45 lb
Incline DB Curl - 1x8 @ 45 lb

Tri's
Rope Ext - 1x10 @ 150 lbs
Dips - 2x15 @ 65 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom)

The bulking cycle is moving along. I've put on a good 5 lbs since Sept 1st.

Tryska
09-17-2002, 10:33 AM
i just went ahead and checked your diet to see what you were eating......you are one big mofo, man. :thumbup:

what's with the hemp oil?

LAM
09-17-2002, 11:46 PM
Tryska...hemp has a slightly better ratio of omega 3's to 6's and I believe more GLA than flax. it doesn't go rancid very easy as flax does so it keeps a lot longer. it also has a nutty taste which to me taste better than the taste of flax...

LAM
09-17-2002, 11:48 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=8&Day=17)

Tryska
09-18-2002, 08:34 AM
interesting. do you get it at the health food store? i don't recall ever seeing it. of course i wasn't looking for it either.

LAM
09-18-2002, 09:29 AM
I get it from the proteinfactory

LAM
09-18-2002, 09:49 PM
Legs

Hack Squat (machine #1) - 1x20 @ 165 lb
Back Squat (ATF) - 1x10 @ 305 lbs, tempo 2-3-1-1
Front Squat (ATF) - 1x10 @ 225 lbs, tempo 2-3-1-1

Chest
Incline DB - 1x8 @ 85 lb , tempo 4-2-1-1
Decline DB Fly- 1x10 @ 55 lb

Back
Chins - 1x8 @ bw
Pulldowns - Medium- grip - 1x10 @ 165lbs

Shoulders/Traps
Lateral Raise - 1x8 @ 40 lb
Upright Rows - 1x8 @ 65 lb

Bi's
Cable Curl- 2x8 @ 120 lb
Hammer Curl - 1x8 @ 35 lb

Tri's
Dips - 2x10 @ 70 lbs
Tricep ext - 1x10 @ 120 lbs

Abs
Romain Chair - 1x15
Cable Curls - 2x10 @ 120 lbs

LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=8&Day=18)

LAM
09-19-2002, 10:33 PM
LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=8&Day=19)

ArjKing
09-19-2002, 10:52 PM
So what is your opinion on HST so far? I was thinking about doing it after i get sick of my routine. Did you use the calculator on the HST site?

LAM
09-29-2002, 12:04 AM
I'm back from my well needed break. I need to check my body weight tomorrow I know it's gone up several lbs since last week.

ArjKing...so far I really enjoy training with HST. I haven't been sticking to the entire wo and training principles but I will be doing so very soon. I've just been winging the full-body wo and changing reps...

LAM
09-30-2002, 12:15 AM
After a week and a half off I just went threw the motions during the training session today. I'm adding 20 minutes of cardio post workout to see how if at all it effects my bulking cycle...


LAM's Diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=LAM%40MM%2Ecom&Year=2002&Month=8&Day=29)

LAM
11-19-2002, 04:25 PM
Ok...things have been very hectic the past 2 months. I've figured out a good method on how to get the best out of my training while flying back to Phila every other week to see the gf...

I'm come to realize that my body hates carbs. I can only eat low GI carbs in small servings. Since I don't even like to eat it's no big deal. I've changed my macros from an isocaloric to using a 40/20/40. As long as I get about 50 grams of carbs in me before my late morning training sessions (10:30 am) the workout goes great.

I can't belive I took off the entire month of October and lost no LBM and my diet sucked...My enduracne is shot but it should be getting back to normal next week.

right now I'm holding at 238 @ 11%.

Holto
11-19-2002, 04:32 PM
thats Good news LAM

I assume your protein was fairly high

I have had a month off also due to surgeory

maintained 243 @ 20+ with about 150g's protein/day

Silverback
11-19-2002, 04:34 PM
nice to see you back LAM, i always like what you have to say about diet, interesting reads every time.

good luck with getting everything back on track

B-R

LAM
11-26-2002, 01:29 AM
Training has been great. I've been slacking about keeping the journal up to date.

* added 6 grams of CLA daily

* HIT cardio 3x a week, 2-20 minutes sessions on cardio days 8 hours apart

LAM
12-11-2002, 03:40 PM
Training has been good. I will start back full time in the journal on the new year. Once again I am going to change my goals. I just came back from the outlet malls shopping for work out gear. I could barely find anything in XXL. I've lost a couple of ponds the past couple of weeks and need to get back on track. for now my new goals will be 245 lbs @ 8% by April.

LAM
12-18-2002, 04:42 PM
I'm out of here...be back some time in 2003