PDA

View Full Version : lights.. camera.. action.. CUT!!



iLUDEd
09-21-2002, 11:04 PM
okay, my last journal was heading nowhere, it felt asif it was an old crappy training log that never left the bottom of my gym bag n had water, powder and other various stuff thrown all over it.. so for motivational sake, im having a fresh start, new nick, new avtar and re-directing my goals and workout..

GOAL: i have 6 weeks to drop as much bodyfat as i can, id say im around 18% at the moment, so id like to be around 14% (i went on a wild goose chase yesterday looking for places that sold bodyfat calipers, with no luck)

BACKGROUND INFO:
weight: 87kg
height: around 5'11
bf: guessing 18%
maintanence: 2865 calories

SUPPLEMENTS:
5kg tub of whey issolate
2kg tub of pure maltodextrin
160 pill jar of hydroxycut
multi-vitamin's

WORKOUT SPLIT:
monday - chest & back
wednesday - legs & biceps
friday - shoulders & triceps

on off days, im doing 40-60 min of AM cardio, and on 2 of the off days, ill do ab work..

DIET:
*watch this space* .. once i figure one out ill post it..

i begin training again tomorrow.. let the games begin..

Manveet
09-21-2002, 11:07 PM
good luck on the fresh start.

rookiebldr
09-21-2002, 11:14 PM
Sh*t, missed out on being the first to spam the journal.

All the best ss, er iLUDEd. To bad the HST didn't work out but hopefully this one will. We'll be watching for the progress.

MonStar
09-22-2002, 05:54 AM
Good luck man. :D:D

Franjipani
09-22-2002, 06:21 AM
Well done young whipper snapper;)

I'll be keeping an eye out for your progress reports and constant updates:D

iLUDEd
09-23-2002, 11:10 AM
thanks for the encouragment guys :thumbup: .. and u to granny :evillaugh

CARDIO:
60 min of low-medium intencity cardio on the eliptical trainer
calories burnt: 1162

WORKOUT:
workout day is tomorrow

DIET:
meal 1 - 35g whey
(cal:130 p:30g - c:4g - f:1g)
meal 2 - 3 slices bread, 3 slices cheese, 6 chevapi
(cal:800 p:50g - c:66g - f:60g)
meal 3 - chicken fillet footlong (subway)
(cal:1400 p:50g c:90g f:10g)
meal 4 - pringles
(cal:1200 p:10g - c:82g - f: 60g)
meal 5 - 35g whey
(cal:130 p:30g - c:4g - f:1g)
meal 6 - 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL: (cal:3890 p:210g - c:260g - f:135g)

MISC STUFF:
calories eaten: 3890
calories burnt : 1162
3890 - 1162 = 2728

maintanence: 2865
calories total: 2728
calorie deficit: 137

THE GOSS:
i gota plan out my diet a bit better, during my drive home (1 hour drive) i was starving so i stopped off at a petrol station to get something to eat, n i got pringles tuttut .. so when i got home, i got some money and went shopping and got me some unsalted peanuts for the drive up and back :D .. i also got me some healty choice dinners so i can microwave me a meal during our dinner break at work instead of getin subway all the time..

rookiebldr
09-23-2002, 02:37 PM
That's a lot of whey (3 shakes) for one day, but I know what's like when there is nothing else around for protein.

iLUDEd
09-23-2002, 09:49 PM
Originally posted by rookiebldr
That's a lot of whey (3 shakes) for one day, but I know what's like when there is nothing else around for protein.

hehe i know, and im not a fan of tuna, and i dont have time to cook chicken when i get home, so good ol` whey it is

Franjipani
09-23-2002, 11:08 PM
Originally posted by iLUDEd
60 min of low-medium intencity cardio on the eliptical trainer


.....and this would be a fancy name for :confused:.
Good idea to stock up on lots of snackie stuff from the supermarket...you just have to plan ahead - gets easier as you progress though:D

iLUDEd
09-24-2002, 07:51 AM
that thing where u umm.. *scraches his head*.. u move your arms at the same time on this thing thats a cross between a tredmill and an exersise bike?

iLUDEd
09-24-2002, 10:56 AM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
chest & back day
incline bench: w/u 12@45kg | 9-9@60kg [pb - 9@70kg]
flat bench: 9-9@68kg [pb - 3@93kg]
kneeled shrugs: 12@68kg [pb - 10@93kg]
deadlifts: 8-8@68kg [pb - 5@93kg]
duration: 35min
calories burnt: 253

DIET:
meal 1 - 4 wheatbix, 150mL of milk
(cal:320 p:20g - c:62g - f:4g)
post workout: 60g whey
(cal:250 p:47g c:9g f:4g)
meal 3 - 50g unsalted peanuts
(cal:325 p:15g - c:10g - f:24g)
meal 4 - healthy choice dinner
(cal:270 p:18g - c:30g - f:5g)
meal 5 - 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 6 - 10 beef nuggets (home made)
(cal:1000 p:60g c:10g f:20g)
meal 7 - 35g whey
(cal:130 p:30g - c:4g - f:1g)
TOTAL: (cal:2945 p:220g - c:146g - f:105g)

MISC STUFF:
calories eaten: 2945
calories burnt : 253
2945 - 253 = 2692

maintanence: 2865
calories total: 2692
calorie deficit: 173

THE GOSS:
my first day lifting since my 3 week break, and dam did i feel like a little weaking.. even more motivation to kick but and get myself into gear and get back to what i was lifting before.. i didnt do as many sets as i normally would because i woke up late and didnt have much time before work, so i fit in a quick 35min workout.. im still waiting for my supp's to get here.. i ordered them sat arvo, which means the order woulda went thru on monday morning.. they should be here by thursday :clap: .. i also found me the kj to cal conversion rate.. 4.18kj's = 1 calorie (btw, thanks tank23) ..

iLUDEd
09-25-2002, 11:32 AM
CARDIO:
60 min of low-medium intencity cardio on the eliptical trainer
calories burnt: 1162

WORKOUT:
workout day is tomorrow

DIET:
meal 1 - 4 wheatbix, 150mL milk, 35g whey
(cal:450 p:50g - c:66g - f:5g)
meal 2 - healthy choice dinner
(cal:270 p:28g - c:32g - f:7g)
meal 3 - 2 chicken breast, some peas and potatoes
(cal:900 p:55g c:60g f:10g)
meal 4 - 100g peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 5 - 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL: (cal:2500 p:203g - c:193g - f:72g)

MISC STUFF:
calories eaten: 2500
calories burnt : 1162
2500 - 1162 = 1338

maintanence: 2865
calories total: 1338
calorie deficit: 1527

THE GOSS:
cardio was good today.. im able to do a solid hour's worth of cardio without feeling faint or cramped up.. must be the music clips i got playing while i do my cardio.. all video clips of hotties singing along wearing hardly anything is enough motivation to keep me going :) (shakira and them ladies from atomic kitten.. i love u!! haha) my fat content was kinda low today.. gota jack it back up tomorrow.. i've been re-motivated to get my lifting back into gear, i cant wait for tomorrow's workout!!!

iLUDEd
09-29-2002, 03:22 AM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
squats: 20@45kg
calf raises:15-15@65kg
leg curls: 12-12@40kg
str8 leg deads: 12-12@45kg
bicep curls: 10-10@45kg
hammer curls: 22@15kg (on each arm)
duration: 35min
calories burnt: 253

DIET:
meal 1 - 4 wheatbix, 150mL of milk
(cal:320 p:20g - c:62g - f:4g)
post workout: 60g whey, 60g maltodextrin
(cal:480 p:48g c:62g f:4g)
meal 3 - healthy choice dinner
(cal:270 p:20g - c:36g - f:8g)
meal 4 - 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 5 - 45g whey
(cal:130 p:34g - c:5g - f:1g)
meal 6 - 50g unsalted peanuts
(cal:325 p:15g - c:10g - f:24g)
meal 7 - 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)

TOTAL: (cal:2405 p:207g - c:210g - f:91g)

MISC STUFF:
calories eaten: 2405
calories burnt : 253
2405 - 253 = 2152

maintanence: 2865
calories total: 2152
calorie deficit: 713

THE GOSS:
w00p w00p!! my hydroxycut and maltodextrin arrived in the mail today!! for my 1st week im just goin to take 2 pills 3 times a day.. dont wana rush into things to quickly, but by the 3rd week ill be taking the full dose, which is 4 pills 3 times a day..

iLUDEd
09-29-2002, 03:27 AM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
no workout eihter
..:confused:

DIET:
meal 1 - 4 wheatbix, 150mL of milk
(cal:320 p:20g - c:62g - f:4g)
meal 2 - 3 slices bread, 3 slices cheese, 6 chevapi
(cal:800 p:50g - c:66g - f:60g)
meal 3 - chicken fillet footlong (subway)
(cal:1400 p:50g c:90g f:10g)
meal 4 - 50g unsalted peanuts
(cal:325 p:15g - c:10g - f:24g)
meal 5 - 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)

TOTAL: (cal:3075 p:175g - c:242g - f:101g)

MISC STUFF:
calories eaten: 3075
calories burnt : 0
3075 - 0 = 3075

maintanence: 2865
calories total: 3075
calorie surplus: 210

THE GOSS:
went shopin b4 work so i didnt have a chance to do AM cardio :(

iLUDEd
09-29-2002, 03:31 AM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
MILITARY PRESS: 10-10-10 @45kg
LATERAL RAISES: 8@15kg on each hand
CLOSE GRIP BENCH: 8-8@65kg
TRICEP EXTENTIONS: 15@15kg
STANDING BARBELL KICKBACKS: 15-10@20kg
abs: 50x2
calories burnt: 300

DIET:
meal 1 - 4 wheatbix, 150mL of milk
(cal:320 p:20g - c:62g - f:4g)
meal 2 - 3 slices bread, 3 slices cheese, 6 chevapi
(cal:800 p:50g - c:66g - f:60g)
post workout: 60g whey, 60g maltodextrin
(cal:480 p:48g c:62g f:4g)
meal 4 - 50g unsalted peanuts
(cal:325 p:15g - c:10g - f:24g)
meal 5 - 3 slices bread, 3 slices cheese, 6 chevapi
(cal:800 p:50g - c:66g - f:60g)

TOTAL: (cal:2725 p:183g - c:266g - f:152g)

MISC STUFF:
calories eaten: 2725
calories burnt : 300
2725 - 300 = 2425

maintanence: 2865
calories total: 2425
calorie deficit: 440

THE GOSS:
gota look over my diet, im consuming WAY to many carbs

iLUDEd
10-01-2002, 11:01 AM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
no workout
calories burnt: 0

DIET:
meal 1 - 50g unsalted peanuts
(cal:325 p:15g - c:10g - f:24g)
meal 2 - chicken fillet footlong (subway)
(cal:1400 p:50g c:90g f:10g)
meal 3 - 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 4 - 45g whey
(cal:130 p:34g - c:5g - f:1g)
meal 5 - 45g whey
(cal:130 p:34g - c:5g - f:1g)

TOTAL: (cal:2653 p:163g - c:131g - f:83g)

MISC STUFF:
calories eaten: 2653
calories burnt : 0
2653 - 0 = 2653

maintanence: 2865
calories total: 2653
calorie deficit: 212

THE GOSS:
didnt eat a hell of alot because i didnt do cardio or workout, so i just ate under maintanence instead..

iLUDEd
10-01-2002, 11:08 AM
CARDIO:
40 min on the eliptical trainer
calories burnt: 900

WORKOUT:
no workout
calories burnt: 0

DIET:
meal 1 - 3 beef shnitzles
(cal:400 p:60g - c:10g - f:15g)
meal 2 - chicken fillet footlong (subway)
(cal:1400 p:50g c:90g f:10g)
meal 3 - 45g whey
(cal:130 p:34g - c:5g - f:1g)
meal 4 - beef shnitzel sandwedge
(cal: 450 p:35g - c: 45g - f:10g)
meal 5 - 45g whey
(cal:130 p:34g - c:5g - f:1g)

TOTAL: (cal:2510 p:213g - c:155g - f:46g)

MISC STUFF:
calories eaten: 2510
calories burnt : 900
2510 - 900 = 1610

maintanence: 2865
calories total: 1600
calorie deficit: 1265

THE GOSS:
need to get me some more unsalted peanuts.. there my only source of fat :mad: im also going to uppen my dosage of hydroxycutt pills to 8 a day.. next week ill go 10 a day and keep on using them untill the tub runs out (only got 160 of them to see if they actually worked)

iLUDEd
10-01-2002, 11:13 AM
on cardio days..

post cardio: 45g whey, 2 wheatbix, 100mL milk
(cal:360 p:44g - c:30g - f:5g)
meal 2: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 3: 60g whey
(cal:240 p:50g - c:8g - f:2g)
meal 4: healty choice dinner + chicken breast
(cal:370 p:45g - c:39g - f:9g)
meal 5: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 6: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL (cal:2500 p:239g c:137g f:113g)



on lifting days..

meal 1: 45g whey, 2 wheatbix, 100mL milk
(cal:360 p:44g - c:30g - f:5g)
meal 2: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
post workout: 60g whey, 60g maltodextrin
(cal:466 p:50g - c:65g - f:2g)
meal 4: healty choice dinner + chicken breast
(cal:370 p:45g - c:39g - f:9g)
meal 5: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 6: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL (cal:2726 p:239g c:194g f:113g)

iLUDEd
10-09-2002, 12:18 PM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
incline bench: 9-9@65kg
flat bench: 6-4@80kg
kneeled shrugs: 12@80kg
deadlifts: 10-10@70kg
calories burnt: 300

DIET:
meal 1: 45g whey, 2 wheatbix, 100mL milk
(cal:360 p:44g - c:30g - f:5g)
meal 2: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
post workout: 60g whey, 60g maltodextrin
(cal:466 p:50g - c:65g - f:2g)
meal 4: healty choice dinner + chicken breast
(cal:370 p:45g - c:39g - f:9g)
meal 5: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 6: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL (cal:2726 p:239g c:194g f:113g)

MISC STUFF:
calories eaten: 2726
calories burnt : 300
2726 - 300 = 2426

maintanence: 2865
calories total: 2426
calorie deficit: 439

THE GOSS:
been a bit slack with updating my journal so my next few entries will be brief..

iLUDEd
10-09-2002, 12:21 PM
CARDIO:
no cardio today..
calories burnt: 0

WORKOUT:
squats: 22@45kg
calf raises:18-18@65kg
leg curls: 12-12@45kg
str8 leg deads: 12-12@65kg
bicep curls: 6-6-6@50kg
hammer curls: 22@15kg (on each arm)

DIET:
meal 1: 45g whey, 2 wheatbix, 100mL milk
(cal:360 p:44g - c:30g - f:5g)
meal 2: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
post workout: 60g whey, 60g maltodextrin
(cal:466 p:50g - c:65g - f:2g)
meal 4: healty choice dinner + chicken breast
(cal:370 p:45g - c:39g - f:9g)
meal 5: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 6: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL (cal:2726 p:239g c:194g f:113g)

MISC STUFF:
calories eaten: 2726
calories burnt : 300
2726 - 300 = 2426

maintanence: 2865
calories total: 2426
calorie deficit: 439

THE GOSS:
thinking of adding about 20 min of AM cardio on workout days (except on legs day)..

iLUDEd
10-09-2002, 12:28 PM
CARDIO:
60 min on the eliptical trainer
calories burnt: 1100

WORKOUT:
no workout
calories burnt: 0

DIET:
post cardio: 45g whey, 2 wheatbix, 100mL milk
(cal:360 p:44g - c:30g - f:5g)
meal 2: 100g unsalted peanuts
(cal:650 p:30g - c:21g - f:47g)
meal 3: 60g whey
(cal:240 p:50g - c:8g - f:2g)
meal 4: subway chicken fillet
(cal:1200 p:45g - c:90g - f:40g)
meal 6: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)
TOTAL (cal:2680 p:209g c:163g f:97g)

MISC STUFF:
calories eaten: 2680
calories burnt : 1100
2680 - 1100 = 1580

maintanence: 2865
calories total: 1580
calorie deficit: 1285

THE GOSS:
calorie deficit: 1285 tuttut .. dammit to high! :eek:

iLUDEd
10-09-2002, 12:36 PM
CARDIO:
20 min on the eliptical trainer
calories burnt: 250

WORKOUT:
no workout
calories burnt: 0

DIET:
meal 1: 60g whey
(cal:240 p:50g - c:8g - f:2g)
meal 2: subway chicken fillet
(cal:1200 p:45g - c:90g - f:40g)
meal 3: health choice dinner + 2 chicken breast
(cal:470 p:65g - c:39g - f:9g)
meal 4: 45g whey with 100mL milk
(cal:230 p:40g - c:14g - f:3g)

TOTAL (cal:2140 p:200g c:151g f:54g)

MISC STUFF:
calories eaten: 2140
calories burnt : 250
2140 - 250 = 1890

maintanence: 2865
calories total: 1890
calorie deficit: 975

THE GOSS:
didnt get a chance to get me some unsalted peanuts after work, so ill have to get them tomorrow.. im also upping my dosage of hydroxycutt pills from 4-5 a day to 7-8..

iLUDEd
10-15-2002, 11:38 AM
going to give HST another go.. this time im goin to stick to it, i have to manage my time better than i currently am.. im slacking off and missed a few days tuttut

rookiebldr
10-15-2002, 12:40 PM
Why another go at HST?

iLUDEd
10-16-2002, 02:05 PM
Originally posted by rookiebldr
Why another go at HST?

ive planned my time a little better now, n i never really gave it a decent shot, so i wana stick with it this time and see if i get any results while im cutting

iLUDEd
10-16-2002, 02:10 PM
i dont have time to make this entry pretty so ill just post wot i ate n my workout n fix itup when i got some time

meal 1: cutlet sandwedge
meal 2: bbq shake buscuits
meal 3: chicken burger and colslaw
meal 4: bbq shake buscuits
meal 5: post workout shake
meal 6: 50g whey with milk

CHEST: Incline Bench 2x15 @ 45kg
Flat Bench 1x15 @ 60kg
TRAPS: Kneeled Shrugs 1x15 @ 60kg
BACK: Deadlifts 2x15 @ 45kg
Bend Over Rows 1x15 @30kg
SHOULDERS: Shoulder Press 1x15 @ 30kg
Back Shoulder Press 1x15 @ 30kg
BICEPS: Curls 2x15 @ 30kg
TRICEPS: Barbell kickbacks 1x15 @ 20kg
Close Grip Bench 2x15 @ 50kg
LEGS - Hack Squats 1x15 @ 45kg
Leg curl extentions 2x15 @ 30kg
CALVES - Calf Raises 1x15 @ 60kg
ABS - Situps 2x30

iLUDEd
11-11-2002, 11:10 AM
ok **** .. i aint updated my journal in a while.. and i havnt jotted down what i eaten n i aint gonna guess either, ive just eaten about 200-500cal below maintanence each day so far.. ill just jot down the workouts ive done and get bak to recording my diet etc after my final exams over (in 2 days)

iLUDEd
11-11-2002, 11:12 AM
i also came to the conclusion that i hated my 1st attempt of hst coz i was doin WAY to many sets and i got exausted half way thru it.. ive now lowered the amount of sets and i like it.. ive also dropped the weights heaps because i found i woudlnt be able to add more weights to it and still pull out 15's without difficulty..

workout 2 of 15s was as follows:

CHEST: Incline Bench 2x15 @40kg
TRAPS: Kneeled Shrugs 1x15 @40kg
BACK: Deadlifts 2x15 @30kg
SHOULDERS: Shoulder Press 2x15 @20kg
BICEPS: Curls 2x15 @20kg
TRICEPS: Barbell kickbacks 2x15 @20kg
LEGS: Leg curl extentions 2x15 @30kg
CALVES - Hack Calf Raises 1x15 @40kg

iLUDEd
11-11-2002, 11:12 AM
workout 3 of 15's was as follows:

CHEST: Flat Bench 1x15 @50kg
Incline Bench 1x15 @43kg
TRAPS: Kneeled Shrugs 1x15 @43kg
BACK: Bend Over Rows 2x15 @20kg
SHOULDERS: Back Shoulder Press 2x15 @22kg
BICEPS: Curls 2x15 @25kg
TRICEPS: Close Grip Bench 2x15 @40kg
LEGS - Squats 2x15 @ 43kg
CALVES - Hack Calf Raises 1x15 @43kg

comments: ive gont 3 days without a workout here and there, i havnt been planin my time very well to fit study for exams, work and lifting, aswell as havin a social life.. once exams r over ill have more time to get into it...

Franjipani
11-11-2002, 03:50 PM
Welcome back dude:D

rookiebldr
11-11-2002, 03:54 PM
It's about time you came back. Glad to see that HST is working better for you now.

iLUDEd
11-20-2002, 09:59 AM
thanks pplz :P

yesterdays workout was as follows:
CHEST: Incline Bench 2x15 @45kg
TRAPS: Kneeled Shrugs 1x15 @45kg
BACK: Straight Leg Deads 1x15 @33kg
Deadlifts 1x15 @33kg
SHOULDERS: Front Raises 1x15 @23kg
Shoulder Press 1x15 @23kg
BICEPS: Curls 2x15 @28kg
TRICEPS: Barbell kickbacks 1x15 @18kg
Close-grip Bench 1x15 @43kg
LEGS: Leg curl extentions 2x15 @38kg
CALVES - Hack Calf Raises 1x15 @45kg

today did 30min of cardio.. diet wise im consuming like 300-500 under maintenence... i gota get more strick on my diet though, i rarely follow it =\ .. on a side note, i gota goto the bank tomorrow, i dont think my pay got through today .. :mad:

iLUDEd
11-22-2002, 09:58 AM
did 30min of cardio today, tomorrow ill hit the weights..
i also got a mates digicam for a few days, so i might post up a few pics (kinda a bad time to take em, after some time off, but ahh well, more motivation for stopin to slacken off!)

iLUDEd
11-23-2002, 02:23 AM
CHEST: Incline Bench 2x15 @50kg
TRAPS: Kneeled Shrugs 1x15 @50kg
BACK: Deadlifts 1x15 @39kg
SHOULDERS: Shoulder Press 1x15 @35kg
BICEPS: Curls 2x15 @35kg
TRICEPS: Barbell kickbacks 1x15 @23kg
Close-grip Bench 1x15 @46kg
LEGS: Leg curl extentions 2x15 @38kg
CALVES - Hack Calf Raises 1x15 @45kg

rookiebldr
11-23-2002, 06:10 AM
Originally posted by iLUDEd
TRICEPS: Barbell kickbacks 1x15 @23kg
LEGS: Leg curl extentions 2x15 @38kg

:confused: I saw these earlier and thought I'd ask about them. I'm guessing that these are leg extensions and not leg curls. By kickbacks, do you mean extensions?

Keep at it and those numbers are going to fly up.

iLUDEd
11-24-2002, 12:06 AM
umm, there the thing at the end of a bench press, id sit mah ass on the bench and lift it up with that lever thing *shrugs*.. about the numbers, the thing that kinda sucks wif hst is that these weights r piss n i can do em pretty easy, i guess ill get to jack up the weights when i get to my 10's and 5's

iLUDEd
11-24-2002, 12:15 AM
some pics.. the digicam is kinda pooey so thats my escuse for bein not as big as the rest of the ppl on the board :p hehe (i been on and off liftin free weights for 5 months or so)

iLUDEd
11-24-2002, 12:17 AM
ill take some pics of my back n stuff when my brother gets home, was kinda hard takin a decent back pic by yaself :(

Franjipani
11-24-2002, 12:28 AM
OMG....you're alive:eek:

j/k

Bout time you came back equiped with pics iLUDEd.....

Looking prime meat for da beach babes hon:thumbup:

iLUDEd
11-24-2002, 06:37 AM
deleted 1 of the pics i posted, found a better pic in the same pose

rookiebldr
11-24-2002, 10:08 AM
Originally posted by iLUDEd
umm, there the thing at the end of a bench press, id sit mah ass on the bench and lift it up with that lever thing *shrugs*.. about the numbers, the thing that kinda sucks wif hst is that these weights r piss n i can do em pretty easy, i guess ill get to jack up the weights when i get to my 10's and 5's

Yep, those are leg extensions - works the quads.

On the 15's your right, the can be a bit low but by the end of the 15's you should still be pushing your max weight, ie. going to failure, so that's still good. I really liked the 5's for that ego boost. ;)

****! Great progess. Traps, shoulders and arms are really progressing well and looks like the cut has been successful. You say you haven't been consistent but your doing something right.

:cry: I'm so small.

iLUDEd
11-25-2002, 03:52 AM
found these nacho's at the local 7-11 store.. they seemed not bad, high in unsaturated fats.. heres teh nutrition info for em..

80g nacho cheese
cal: 151
pro: 8g
carb: 4g
fat: 12g (1.04g from sat)

80g salsa dip
cal: 104
pro: 0.8g
fat: 0.08g
carbs: 4.8g

corn chips
cal: 541
pro: 5.2g
carb: 45.6g
fat: 18.8g (.3g from sat)

TOTAL
cal: 796
pro: 14g
carb: 49.7
fats: 30.9g (1.4 from sat)

iLUDEd
11-25-2002, 09:20 PM
Originally posted by rookiebldr

****! Great progess. Traps, shoulders and arms are really progressing well and looks like the cut has been successful. You say you haven't been consistent but your doing something right.


hehe thanks dude, im startin to get a big head already! :thumbup:

Franjipani
11-26-2002, 02:23 AM
Hey dude, where are the workouts:confused: .....

Ohhh and I agree with what somebody mentioned in the other thread about this nacho's business......anything that can stay on shelves for months on end has gotta be poison:eek:...

What about this rain eh??

McBain
11-26-2002, 06:52 AM
you have rain?

:soapbox:

(well we had a little bit tonight)

traps are looking pretty ace aswell. i was going ot have a holiday to melbourne (youre in vic right?) but that plan fell into the ****ter :D

iLUDEd
11-28-2002, 08:56 PM
fran aka. milf - this weather is f00kt.. one day its sunny as hell, the next we got record amounts of rain :mad: hrrm, beta not rain tonight, git a work pissup :P

mcbain - thanks dude, yeah im pretty much from melb, im from a town bout an hours drive from melb, called geelong.. melbs a pretty sweet place to be, lotsa things to do down here

iLUDEd
11-28-2002, 09:24 PM
last round of 15's... w00p w00p!

CHEST: Incline Bench 2x15 @55kg
TRAPS: Kneeled Shrugs 1x15 @55kg
BACK: Deadlifts 1x15 @39kg
SHOULDERS: Shoulder Press 1x15 @35kg
BICEPS: Curls 2x15 @35kg
TRICEPS: Barbell kickbacks 1x15 @23kg
Close-grip Bench 1x15 @46kg
LEGS: Leg curl extentions 2x15 @38kg
CALVES - Hack Calf Raises 1x15 @45kg

iLUDEd
12-02-2002, 06:46 AM
did 45min of cardio today.. and diet.. well, ill write up a diet tonight, ive just basically been eating anything i can get my hands on lately.. ahh well, at least im keepin my body guessing haha

iLUDEd
12-05-2002, 10:41 PM
played basketball with mates for 2.5hrs the day b4 yesterday.. and yesterday was my mates 20th.. mates 20th = booz and lotsa food.. so im gona go do some am cardio to burn some of this off.. then ill go do my workout late on in the day..

also, heres another pic i took the other day.. im going to try and stick to my diet 100% starting monday, so ive taken some b4 pics to compare my results with once im done, i only wish i took some b4 pics from back when i started doin weights (bout 6 months ago), i was around 22-24% bodyfat then.. now, im not sure where im at but ive lost 10 odd kg from since i started, n i still dont eat clean tuttut

Franjipani
12-05-2002, 11:40 PM
Nice pic hon;)

But i still reckon you're a "pot belly wannabe" :p

iLUDEd
12-06-2002, 03:53 AM
Originally posted by rookiebldr


:cry: I'm so small.

its coz u dont sleep enough ;) hehe jk

rookiebldr
12-06-2002, 07:34 AM
Originally posted by Franjipani

But i still reckon you're a "pot belly wannabe" :p

lol.


Gee, I need more sleep!!!

iLUDEd
12-12-2002, 09:26 AM
day b4 yesterday: 30min cardo

yesterday: start of my 10s
incline bench: 10-10@50kg
shrugs: 10@50kg
deadlifts: 10-10@37kg
shoulder press: 10-10@35kg
bicep curls: 10-10@30k
close grip bench: 10-10@50kg
leg curl thingys: 10-10@40kg
hack squats: 10@55kg

today: 55min of cardio.. kinda got carried away with it all n didnt relise id done too much untill i looked down at the timer n saw 55min..

also contemplating on goin on a tkd, im not one to stick to diets as i find myself wondering off track, but with something as strick as a tkd, i might just b able to stick with it, sept ill do a carb up once a week of say 400-500g carbs (depending on how many i see is right when i do my 1st carb up)

iLUDEd
12-13-2002, 08:01 AM
today..
incline bench: 10-10@52kg
shrugs: 10@52kg
deadlifts: 10-10@40kg
shoulder press: 10-10@40kg
bicep curls: 10-10@35k
barbell kickbacks: 10-10@35kg
leg curl thingys: 10-10@40kg
hack squats: 10@55kg

300sit-ups in 1 go (i know this aint really good, but its kinda fun)

iLUDEd
12-13-2002, 12:11 PM
diet wise, the past week ive been thinking of goin on a tkd, so ive been lowering the amount of carbs ive been consuming to see how my body reacts to it, i seem to be going ok, although i do crave carbs late at night, so then i started consuming a lil more carbs for breakfast and these past few nights i havnt craved carbs, so im thinking maybe monday i would be ready to start a tkd, just gota find me a new fat source as unsalted peanuts will keep me out of keto

Franjipani
12-13-2002, 03:49 PM
Originally posted by iLUDEd
300sit-ups in 1 go (i know this aint really good, but its kinda fun)

:eek: what the....... ??

iLUDEd
12-14-2002, 01:52 PM
haha, its kind of entertaining, and also i wana see how overtraining effects my body, so im choosing my abs to experiment with

iLUDEd
12-14-2002, 01:54 PM
ok, this sucks, i have this annoying cough which is stoping me from falling asleep..

iLUDEd
12-15-2002, 06:50 AM
as im typing this i have sweat driping into my eyes.. a sign of a hard workout :)

incline bench: 10-10@53kg
shrugs: 10@53kg
deadlifts: 10-10@45kg
shoulder press: 10-10@45kg
bicep curls: 10-10@35k
barbell kickbacks: 10@35kg
close grip bench:10-50kg
leg curl thingys: 10-10@40kg
hack squats: 10@55kg

*note to self*.. ring around a few places for this so called flax seed oil that the americans on this board keep on talking about.. im yet to see it on the shelf or talk to somebody down here thats seen it around.. hrrm.. could this so called flaxseed oil be a myth?
hrrm.. n i also gota look for these ketostik's.. going to try and start a tkd tomorrow

Miss Rezza
12-15-2002, 06:58 AM
Originally posted by iLUDEd
*note to self*.. ring around a few places for this so called flax seed oil that the americans on this board keep on talking about.. im yet to see it on the shelf or talk to somebody down here thats seen it around.. hrrm.. could this so called flaxseed oil be a myth?

We got it over here in Perth, so i don't see why you wouldn't have it in Melby.

Just head straight to yer local health food store! :)

iLUDEd
12-15-2002, 09:11 AM
Originally posted by Miss Rezza


We got it over here in Perth, so i don't see why you wouldn't have it in Melby.

Just head straight to yer local health food store! :)

now that i know it exists, ill do it first thing..
ill wait till i get the flaxseed oil before i write up a proper diet, but for now the key is basically to eat to maintanence, and have a ratio of 25% protein, 70% fats and 5% carbs on lifting days and on non lifting days a 25/75 ratio.. mmm.. the idea of having chevapi for breakfast and steak for dinner every night is looking good.. specially now that dad brought home 70kg of meat from the butchers :D .. im also going to throw in a re-feed every now and then when my bodys desperate for carbs, but i have to first go at least 4-5 days minimum with the tkd before i allow myself one

rookiebldr
12-15-2002, 11:39 PM
Originally posted by iLUDEd
... although i do crave carbs late at night, so then i started consuming a lil more carbs for breakfast and these past few nights i havnt craved carbs...

Yep, this seems to be the time I crave the carbs as well. If I would just go to bed, I'm sure I could avoid them. Good luck with the TKD.

Franjipani
12-16-2002, 01:01 AM
Originally posted by iLUDEd
*note to self*.. ring around a few places for this so called flax seed oil that the americans on this board keep on talking about..

I use "stonycreek" flax oil....its one of the better brands "organic"..in the fridges at most health food stores hon....I got mine from one on cnr of elizabeth & bourke St Melby.

As for Ketostix, you can get those from any chemist....

:D

iLUDEd
12-16-2002, 09:54 AM
Day One of TKD

cardio: 40min of AM cardio

water intake: 700mL x 3.. 2.1lt.. soo not enough.. :mad:

diet: kind of ran out of time and didnt get a chance to pick up the flax seed oil, so ill pick it up tomorrow morning..
meal 1: 1/2 salami saussage with 2 scrambled eggs
meal 2: 30g whey
meal 3: 4 pieces off beef
meal 4: 6 chevapi
meal 5: 30g whey
[edit:] due to not being able to sleep, i had an extra meal
meal 6: 1/2 salami, 2 slices of ham, 3 small eggs

general comments: in an attempt to ease myself away from carbs, i woke up with what i think is known as keto breath.. i brushed my teeth n still couldnt get the taste out of my mouth, it was only after eating something and drinkin a few glasses of water that the taste started to die off, but ive still got it as im typing this.. maybe this is keto breath, or maybe i gota start using a new mouth wash.. :confused: well, right now i cant say im missing carbs at all, but im guessing its to early to tell, tomorrow ill have 25g of my maltodextrin an hour before lifting, and 40g after it. the thing thats going to kill me though are weekends, and when i go out with mates, i like to have a few social drinks here and there, i could include it on my carb up day, but that would be slack, maybe one or two social drinks can be my reward for sticking with tkd for 5 days straight.. im also unsure as to how many carbs im to consume in my carb up, maybe 400g to start with and ill see how i go from there..

iLUDEd
12-17-2002, 10:58 AM
Day Two of TKD

training:
incline bench: 10-10@50kg
shrugs: 10@50kg
close grip bench: 10-10@50kg
shoulder press: 10-10@40kg
bend over rows: 10-10@40kg
leg curl: 10-10@40kg
bicep curls: 10-10@35kg

water intake: 700mL x 3.5 = 2.45 lt

diet:
meal 1: 3 eggs, 1/4 salami saussage, 2 slices of ham, 2 table spoons of olive oil
meal 2: 30g whey
meal 3: small steak
meal 4: pre w/o carbs, 25g malto
post wo: 40g malto
meal 6: 30g whey

general comments: i need a shave, and i feel as though my eyes weigh more than i can lift.. oh, and outa nowhere, ive actually begun liking scrambled eggs, from not being able to stand them unless i had them with like 4 slices of bread, to eating eggs twice a day is kinda weird.. also, i begin using flax seed oil tomorrow :D *fingers crossed it tastes ok*.. ill most likely have it with a whey shake, and use it to scramble my egg's with

rookiebldr
12-17-2002, 09:18 PM
Originally posted by iLUDEd
.. also, i begin using flax seed oil tomorrow :D *fingers crossed it tastes ok*.. ill most likely have it with a whey shake, and use it to scramble my egg's with


Some like the taste, others don't. Personally, I love the taste in my whey shakes. Added a little nutty flavouring to it. I've also tried it straight up and it was ok.

Don't scramble your eggs with it unless you're using it after heating them. If I remember correctly, you can't use it for cooking or any heating.

Franjipani
12-18-2002, 05:47 AM
Originally posted by iLUDEd
in an attempt to ease myself away from carbs, i woke up with what i think is known as keto breath..

*lol* thanks for sharing that bit of info :p.

I have heard its quite potent actually......good luck with the chickie babes hon.....hee hee ;)

iLUDEd
12-23-2002, 04:35 PM
Originally posted by rookiebldr

Don't scramble your eggs with it unless you're using it after heating them. If I remember correctly, you can't use it for cooking or any heating.

d'oh! ... hrrm i think ill have to start taking it with my whey then


Originally posted by Franjipani

good luck with the chickie babes hon

nothing p.k cant fix ;)

iLUDEd
12-23-2002, 04:42 PM
Day Three - Six of TKD

training: no training durin these days due to new job.. was kinda too screwed to lift after doing 6hrs of labouring in a day..

water intake: bout 2-2.5lt a day

diet: was fine sept i had an apple and cashews, the carbs in em might have kicked me outa keto for a lil..

general comments: making this quick coz i aint had any time to update my journal, im kinda thinking of only carbing up every 8th day or so, i kinda dont really need carbs, ive kinda figured out that i only crave carbs when i only get a lil bit into my system, so as long as i stay away from em n only stick to my malto pre n post w/o im fine..

iLUDEd
12-23-2002, 04:49 PM
Day Seven of TKD (yesterday)

training:
incline bench: 10-10@55kg
shrugs: 10@80kg
close grip bench: 10-10@55kg
shoulder press: 10-10@40kg
bend over rows: 10-10@45kg
leg curl: 10-10@50kg
bicep curls: 10-10@35kg

water intake: 2.5lt

diet: carb up..
meal 1: 150g pasta
meal 2: chicken sandwhich
meal 3: tomato salad (onion tomato chilli) with 6 slices bread
meal 4: steak sandwhich

general comments: kinda feel a lil bloated after my carb up, so i dont think ill be having another one any time soon, unless i desperatly need one, n if i do, maybe ill just have a carb up cheat meal so it doesnt kick me outa keto for too long, i kinda aint liking this bloated feelong :mad: .. tomorrow is xmas, so i aint goin to do tkd, i doubt id get bak into keto after 12hrs, so ill just keep carbs low, have xmas lunch and dinner with family, and get back into tkd on boxing day..

iLUDEd
12-26-2002, 06:31 PM
Day Eight of TKD (Christmas Day)

cardio: 40 min low intencity

water intake: 3lt

diet:
xmas day.. bleh..

iLUDEd
12-26-2002, 06:34 PM
Day Nine of TKD (yesterday)

training:
incline bench: 10-10@60kg
shrugs: 10@85kg
close grip bench: 10-10@60kg
shoulder press: 10-10@45kg
bend over rows: 10-10@50kg
leg curl: 10-10@60kg
bicep curls: 10-10@35kg

water intake: 3lt

diet:
bak to tkd

iLUDEd
12-28-2002, 02:17 AM
just quickly writing down my lifts.. ill finish off my entry when i get home from goin out tonight..

incline bench: 5-5@70kg
knelled shrugs: 5@100kg
deadlifts: 5-5@85kg
bicep curls: 5-5@45kg
shoulder press: 5-5@55kg
close grip bench: 5-5@65kg
leg curl: 5-5@60kg (its all the leg extention can hold)

iLUDEd
01-02-2003, 01:12 AM
ok, ive kinda had no time to update my journal, been caught up wif new year celebrations .. well, im gona end this tkd, its startin to harm my eating patterns, i find myself binging on choclate, and not just 1 or 2 pieces, but like 2 choclate bars, so im changing my diet to a 50f/25p/25c split.. also im changing bak to my old routine, i didnt mind it when i was doing sets of 15s and 10s, but 5 reps is too low for me n i hardly notice any burn, so im going bak to my old routine which i felt i gained a fair amount of mass with.. since i updated my journal last ive done another 2 lifting days, using the same reps and weights as my 1st round of 5's..
ive posted my new diet in the diet & nutrition section and ill start it tomorrow.. i have 4-5weeks before i goto qld with my mates for a holiday, so my plan is to drop 1% bf a week, im really dedicated now and this is going to be my goal for the rest of this month!

Franjipani
01-02-2003, 04:46 AM
Slack ass:p.

Better update your lifts & diet or else you'll be cruisin for a bruisin;).

Sounds like you had a blast for New Years eh???

Good luck with losing 1% in a month.....it is do-able but no chocolate for you sunshinetuttut.

iLUDEd
01-02-2003, 06:57 AM
Originally posted by Franjipani
Better update your lifts & diet or else you'll be cruisin for a bruisin;).


haha i agree, ive totally slacked off with my journal, but im goin to try and update it everyday now, its good for motivation!


Originally posted by Franjipani
Good luck with losing 1% in a month.....it is do-able but no chocolate for you sunshinetuttut. [/B]

1% a week luv, not so do-able now huh ;) .. no more scotch & coke when i go out clubing, im just goin to contain myself to a few vodka & pineapple juice's and eat less carbs those days before i head out so i can keep that 50/25/25 split :D

rookiebldr
01-02-2003, 06:57 AM
Originally posted by iLUDEd
ok, ive kinda had no time to update my journal, been caught up wif new year celebrations .. well, im gona end this tkd, its startin to harm my eating patterns, i find myself binging on choclate, and not just 1 or 2 pieces, but like 2 choclate bars, so im changing my diet to a 50f/25p/25c split..


This does seem to be the issue with a TKD type diet, i.e. craving carbs and sweets. I don't think I could have stopped at 2 bars. I binge on 2 bars and then go searching through the house for alot more stuff, and that wasn't even on a TKD diet. :D I've looked at your diet posting and will post my comments there.



Originally posted by iLUDEd
also im changing bak to my old routine, i didnt mind it when i was doing sets of 15s and 10s, but 5 reps is too low for me n i hardly notice any burn, so im going bak to my old routine which i felt i gained a fair amount of mass with.. since i updated my journal last ive done another 2 lifting days, using the same reps and weights as my 1st round of 5's..


I think this is why I added another set for each exercise while on HST. I just didn't feel like I was getting enough of a workout on 1 set at that rep number. It was way to short of time for me.


Originally posted by iLUDEd
ive posted my new diet in the diet & nutrition section and ill start it tomorrow.. i have 4-5weeks before i goto qld with my mates for a holiday, so my plan is to drop 1% bf a week, im really dedicated now and this is going to be my goal for the rest of this month!

I'm with Fran on this one, all the best on the weight loss goal. 1% per week will be very noticable and if that works out to about 2-3 lbs a week then hopefully there won't be too much lean muscle mass loss as well. :)

iLUDEd
01-03-2003, 11:01 PM
Originally posted by rookiebldr


This does seem to be the issue with a TKD type diet, i.e. craving carbs and sweets. I don't think I could have stopped at 2 bars. I binge on 2 bars and then go searching through the house for alot more stuff, and that wasn't even on a TKD diet.

lol
*flashes back to the days after christmas n all the choclate i ate* tuttut tuttut tuttut

iLUDEd
01-04-2003, 02:40 AM
Countdown till qld (holiday): 30days!

Sleep: 7-8hrs

Water Intake: 5 x 600mL = 3lt

Training:
CHEST
-flat bench 10-10@154lbs (pb 3@204lbs)
-incline bench 10-10@132lbs (pb 10@154lbs)
-dumbell fly's 8-8@33lbs each hand

BACK
-deadlifts 15-15@132lbs (pb 6@204lbs)
-bend over row's 8-8@132lbs (cant remember)
-shrugs 10-10@204lbs (pb 15@204lbs)

Diet:
meal 1: beef shnitzel sandwhich
-2 beef shnitzel
-2 slices wholemeal bread
-1 slices low fat cheese
-2 slices of tomato

meal 2: 6 cipoli
- this italian food mum makes, basically its
doe deep fried in vegetable oil..

meal 3: 1 lean beef chop
1 scrambled egg

pre-workout: 20g maltodextrin

post-workout: 50g maltodextrin
40g whey

meal 6: 3 small baked spuds
1 chicken burger
-1 large chicken breast
-2 slices tomatoe
-sprincles of onion
-2 slices low fat cheese
-2 slices wholemeal bread

meal 7: 1 chicken burger
-1 large chicken breast
-2 slices tomatoe
-sprincles of onion
-2 slices low fat cheese
-2 slices wholemeal bread

The Goss: worked 6hrs today.. kinda a lil tired but workin the one bodypart with more than 1-2 exersises felt awsome, even tho i wasnt puting up as much weight as i used to, but that will only come with time i guess... oh, and this is mah lil attempt to try and neaten and regularly update my journal coz if i dont.. frani said shed spank me :p

Franjipani
01-04-2003, 07:12 AM
Originally posted by iLUDEd
oh, and this is mah lil attempt to try and neaten and regularly update my journal coz if i dont.. frani said shed spank me :p

*lol*

.....and don't you forget it young whippersnapper;)

iLUDEd
01-05-2003, 09:21 AM
Countdown till qld (holiday): 29days!

Sleep: 10hrs

Water Intake: 5 x 600mL = 3lt

Cardio:
50min low intencity ecliptical runner thing

Diet:
meal 1: 2 chevapi hotdogs
-4 chevapi
-2 slices wholemeal bread
-1 slices low fat cheese
-sprinkle of onion

meal 2: tomato salad
-2 tomato
-4 slices wholemeal bread
-1 chilli
-50mL flax seed oil

meal 3: 1 small chicken breast

meal 4: chicken burger
-1 chicken breast
-2 slices wholmeal bread
-1 slices cheese
-2 slices tomato

meal 5: 40g whey


The Goss: ive finalised what is my attempt of a 33/33/33 diet, ill post it up soon once i add teh finishing touches.. today was an ok day, my water intake is shooting back up again, but i found myself only having like an hour break inbetween meal 1 and 2, n they were my 2 biggest meals of the day.. well anyways, im doing legs tomorrow, w00p w00p! untill then....

iLUDEd
01-05-2003, 09:25 AM
my diet

11am
tomato salad
-2 tomato, 1/4 onion (50cal, 10g carb/2g pro)
-50mL flax seed oil (220cal, 25g fat)
-3 slices wholemeal bread (255cal, 10g pro/43g carb/3g fat)
sub-total: 550cal, 53g carb/12g pro/28g fat

1:15pm
pre workout shake
-20g malto
-30g whey
sub-total: 220cal, 28g pro/22g carb

2:30pm
post workout shake
-50g malto
-50g whey
sub-total: 400cal, 45g pro/55g carbs

3:45pm
chicken burger
-2 slices wholemeal bread (170cal, pro 7g/carb 29g/fat 2g)
-1 large chicken breast (120cal, pro 28g/carb 0g/fat 3g)
-2 slices low fat cheese (120cal, pro 8.5g/carb 2g/fat 6g)
-2 slices of tomato w/sprincle onion ( 12 cal, 0.5g pro/2g carb/ 0g fat)
sub-total: 442 cal, pro 44g/carb 33g/fat 11g

6pm
snack
-50g unsalted peanuts
-2 cups of green tea
sub-total: 350cal, pro 15g/carb 10g/fat 24g

9pm
shake
-50g whey
-100mL milk
-4 ice cubes
-40mL flax
sub-total: cal:440 pro 45g/carbs 14g/fats 23g


TOTAL: 2404 cal, 187g carbs / 189g pro / 86g fat
cal from carbs 32.8%
cal from pro 33.2%
cal from fats 33.9%

iLUDEd
01-05-2003, 09:41 AM
my diet on cardio days

12:15am
post cardio shake
-20g malto
-30g whey
sub-total: 220cal, 28g pro/22g carb

2pm
tomato salad
-2 tomato, 1/4 onion (50cal, 10g carb/2g pro)
-50mL flax seed oil (220cal, 25g fat)
-4 slices wholemeal bread (255cal, 10g pro/43g carb/3g fat)
sub-total: 550cal, 67g carb/12g pro/28g fat

4:35pm
chicken burger
-2 slices wholemeal bread (170cal, pro 7g/carb 29g/fat 2g)
-1 large chicken breast (120cal, pro 28g/carb 0g/fat 3g)
-2 slices low fat cheese (120cal, pro 8.5g/carb 2g/fat 6g)
-2 slices of tomato w/sprincle onion ( 12 cal, 0.5g pro/2g carb/ 0g fat)
sub-total: 442 cal, pro 44g/carb 33g/fat 11g

6:45pm
chicken burger
-2 slices wholemeal bread (170cal, pro 7g/carb 29g/fat 2g)
-1 large chicken breast (120cal, pro 28g/carb 0g/fat 3g)
-2 slices low fat cheese (120cal, pro 8.5g/carb 2g/fat 6g)
-2 slices of tomato w/sprincle onion ( 12 cal, 0.5g pro/2g carb/ 0g fat)
sub-total: 442 cal, pro 44g/carb 33g/fat 11g

8:30pm
snack
-50g unsalted peanuts
-2 cups of green tea
sub-total: 350cal, pro 15g/carb 10g/fat 24g

11pm
shake
-50g whey
-100mL milk
-4 ice cubes
-40mL flax
sub-total: cal:440 pro 45g/carbs 14g/fats 23g

TOTAL: 2444 cal, 180g carbs / 188g pro / 97g fat
cal from carbs 31%
cal from pro 32%
cal from fats 37%

Franjipani
01-09-2003, 05:28 AM
*bump*

....26 more days to go and where are your posts from the last couple of days?tuttut

Franjipani
01-24-2003, 04:38 AM
Originally posted by Franjipani
*bump*

....26 more days to go and where are your posts from the last couple of days?tuttut

Make that 11 more days......

Get your butt into gear dudetuttut

rookiebldr
01-24-2003, 03:15 PM
Yeah, where are all the entries? Slacker!!!

iLUDEd
01-25-2003, 05:54 AM
okay, im bak, i didnt have the net for a while n i didnt record my lifts.. i got me a new full time job, workin 9-5, getin up at 6:30 to get ready for work, 1.5hrs traveling time to there, and another 1.5hrs back home, so my lifestyle has kinda changed in a big way (from bein unemployed for the past month) and my liftin has kinda suffered from it, i aint done cardio since i got my job, n ive been liftin every 4th day :mad: ... i aint recorded what i lifted, its usually just a quick 20-30min workout fiting in as much as i can.. diet wise, well.. bleh .. aint really been good at all.. i aint been eatin much, n when i have, it isnt the best choice of foods, but im well below maintanence so i aint really gained much fat, but ive noticed my muscles goin softer.. ok todays the 25th n i leave on the 3rd, thats 9 full days left for me to get my ass in gear, i lifted tonight despite the 45 degree heat we got down here today and me havin the flu, i did chest shoulders and biceps.. im tryin out a new liftin routine ive kind of come up with, basically i lift 2 body parts heavy one day, rest the next day n do some cardio, then lift those same lifts just less sets and a lighter weight.. ill give this experiament a go untill i leave for qld and see how i like it...

iLUDEd
01-26-2003, 02:51 AM
did 70min of low intencity cardio today.. this heatwave has finally come to an end.. at 5am it was still 32.5 degrees!! now its raining.. im in the mood to lift so later on today ill probably do a shoulder and tricep workout..

rookiebldr
01-26-2003, 09:07 PM
Yeah, sort of, ok just welcome back. 3 hours commuting is disgusting, but you got to do what you got to do. I hope you get over the flu and you can get things back to normal some how.

iLUDEd
01-30-2003, 01:53 AM
its not all that bad, its basically going down the same road, just set cruise control on.. but theres heaps of hidden speed camera's on the highway n i cant afford to get a fine coz ill find it hard to get insurance next year with a modified car :(
oh.. i did 50min of cardio the other day too

GIS
01-30-2003, 02:59 AM
Originally posted by iLUDEd
ok, this sucks, i have this annoying cough which is stoping me from falling asleep..

LOL... it's 2:00 AM on January 30th and I'm currently on my computer after trying to fall asleep since 12:00, but this nasty cough is keeping me awake. Whenever I go horizontal I go into these coughing attacks. I feel your pain a month and a half later! :D

As for your journal, you seem to be doing a really good job considering your detailed nutritional counts. Good luck with the new job, too.

iLUDEd
02-17-2003, 02:33 AM
lol GIS, its a bitch aint it!

well im back from my 2 week holiday from Queensland.. 9 hours after landing, i started back at work... bleh, monday-itis sucks, specially when you get 14 days worth of hang over in the one morning! *insert smily face hurling here*

well the secret life of us is about to start in 5 minutes, so im gona type up as much as i can untill i hear the openin theme song..

the trip was awsome, sept it rained for the 1st 3 days, besides that, it was all good, ill see if i can get around to scanning a few pics of the trip (specially a picture of that 3 liter bottle of Hienekin (spelt the way it looked half way thru) i polised off on the final night of our trip) ..

training wise, im not sure what i wanna do, ive put on a bit of chub since i left for the trip (as is the case when your constantly drinking and eating), im not sure how my lifting will go, inbetween uni, a full time job, and lookin after myself when i move out into my new house by myself.. but i think the fact that im turning the 3rd biggest room into a gym, and it being in the 1st room to your right as you enter the house should keep on reminding me to stop bein a lazy ass n get my butt into gear..

well i hear the openin credits, so off i go..

rookiebldr
02-21-2003, 07:47 PM
Well, did you get the pics scanned yet? You've made great progress thus far so don't get lazy and just look at that gym equipment in the 3rd biggest room, 1st room on the right. USE IT.

iLUDEd
02-22-2003, 09:35 PM
lol, most of the pics turned out blurry :( .. some people we met up there took some pics with their digicam though, so we gota get them to send em down to us via email, a mate has to still get in contact with them, well training wise, ive decided to do a slow bulk, and if i see im putin on too much fat, ill tweak my diet and lower the cal's, ive been workin on mapin out a diet, im actually gona stick to this one coz ill me doin most of my eating at work, and ill have no other choice but to eat what i bring unless i wana starve, so i wont go off track n eat other things instead, ill post it up once i finish it off ..

iLUDEd
02-22-2003, 09:41 PM
breakfast @ 6am - 1 apple
- 1 banana
- 1 orange
- 1 kiwi fruit
- 250ml of Soy Milk/PURA tone
- 30mL cod liver oil
Totals 823cal fat:38g carbs:97g pro:37g

workout @ 6:15am

shower @ 6:50am

drive up @ 8:10am - 60g organic oats
- 1 sliced banana on top of oats
- handfull of sultanas
- sprincle of flaxseed
- soy milk with 30g whey over oats
Totals 787cal fat:33g carb:96g pro:67g

snack @ 10:30am - 40g whey
- 300mL Soy Milk
Totals 282cal fat:13g carb:15g pro:59g

lunch @ 1pm - 2 slices of rye/wholemeal bread
- turkey or chicken breast
- sprincle of sprouts
- sprincle of flaxseed
- 2 slices of tomato
- tablespoon of cottage cheese
- 1 egg sliced
- 1 mushroom sliced
Totals 656cal fat:31g carb:47g pro:49g

drive home @ 5pm - 40g whey
- 300mL Soy Milk
Totals 282cal fat:13g carb:15g pro:59g

dinner @ 7:30pm - 2 beef steak's grilled
- fresh vegetables
- 1 tomato
- 1 carrot
- half onion fried
- 4 mushrooms
Totals 391cal fat:14g carb:20g pro:46g

TOTALS 3221cal fat:142g carb:300g pro:307g

calories @ 3221
maintanence @ 2871
------
cal surplus @ 350

Franjipani
02-23-2003, 12:19 AM
Originally posted by iLUDEd
well the secret life of us is about to start in 5 minutes

God, I was so chuffed the first time I heard Motor-ace's "death defy" on TV....I am such a fan of their debut album...its the only gig I have ever been to where I knew every single word to every song:D :D.

Anyway, where is the Gold Coast Goss??? ;)

iLUDEd
02-23-2003, 01:34 AM
if i gave u the gold coast goss, i think one of the mods would ask me to remove my post :hump: :hump:

iLUDEd
03-01-2003, 06:35 PM
lifted last night, but i lost the piece of paper i wrote my lifts on, i didnt do too many sets coz it kinda wore me out, felt the same as i did when i 1st started doin free weights.. i did only a few sets of chest, shoulder & tri's, im tryin out this new split i made up...

chest
flat bench 10-9@70kg
incline bench 10@60kg

shoulders
shoulder press 8-8@45kg
behind neck press 8@45kg

triceps
1/2 kickbacks 12-12@45kg

tri's were fried even b4 i started workin em, so i didnt do much work on em... today ill do some cardio with the skippin rope, then the day after that ill do chest, shoulders and tri's again, but with less weight and more reps..

iLUDEd
03-20-2003, 05:45 AM
crap! ive found my journal on the 4th page.. my how ive let myself slip!.. well this entry will b short, im typin it up waitin 4 my hair to dry b4 i head off to bed, hopefully i can do a lil better of a job updatin this thing as i have in teh past..

well ive been out of liftin for a month (maybe more), i aint gona make an escuse coz ive just been slack.. tuttut

well anyways i lifted tonight, my lifts r way down, but im doin it with real good form, which im real happy about, and at hte moment, the fact that im not liftin too much dont phase me, as long as im doin it right im content with things..

how i lifted..
bicep curl 10-9-6@35kg/bb
rev grip curl 12-12-12@20kg/bb
con curls 7-7 7-7 @10kg/db
close grip bench 15-15@50kg
tricep extentions 12-12-10@25kg

what i ate..
meal 1: 150g of cerial in soy milk and an omega3 fish oil tablet
meal 2: 2 chicken breast & 200g mixed vegi's
meal 4: 200g of pasta in mince sauce
post w/o: 50g whey 50g malto
meal 6: 50g whey with 200mL soy milk

hair is dry.. im off to get some sleep, gota get up in 7hrs for work.. *joy*

iLUDEd
03-29-2003, 04:17 AM
from a few days ago...

flat bench: 12@50kg - 8-6@78kg
inc. bench: 10-8-6@65kg
flys: 10-10@30kg(15x2)
deadlifts: 10-10-10@65kg
barbell rows: 9-9@65kg

meal 1: 4 rice cakes, 1 tomato, 4 slices cheese
meal 2: 6 chevapi, 1/2 onion, 3 slices wholemeal bread
meal 3: 5 rice cakes, 1 tomato, 5 slices cheese
meal 4: 60g whey, 60g malto
meal 5: 2 large chicken breast, 300g mixed vegis
meal 6: 3 slices wholemeal bread
meal 7: soy milk, 6 biscuits

Franjipani
03-29-2003, 07:38 PM
:hello: how the devil are ya sunshine ???

Whats been happening post Gold Coast heaven ?? ;)

rookiebldr
03-29-2003, 10:01 PM
iLUDEd, are you still cutting now or bulking? Is the journal a reflection of your training, that is are you taking 10 days between workouts?

Oh, btw, hi.

Tank23
03-29-2003, 10:53 PM
Lude...what's goin on with the training? I haven't seen much activity in your journal for the past few weeks/months lol.

-Tank

iLUDEd
04-18-2003, 02:07 AM
franji - melb is cold :(

rookie - i still lift, but not as often now, n i dont wana post back in my journal untill i get back into the swing of things.. atm id lift once a week, n do 40min of cardio (started up bball again)

tank - haha i know mate, tell me about it, im planin to get back into things, just gota organise my time better.. i got me one of those diary organisers, hopefully that will help out a lil..

i got a digital camera last week, so i might take a pic soon, n post b4 and after shots for whatever i decided to do next, ill probably give cutting a go again, i kinda did a crap job of it last year..

rookiebldr
04-18-2003, 05:37 AM
Ah, you're back be it ever so briefly. :cool:

iLUDEd
04-20-2003, 06:47 AM
fingers crossed this stint last's for longer than 4 months, ive set myself a goal, to drop 3-5% bodyfat by my birthday (25th june)..
im not sure what im at now, but i have the day off work tomorrow, and im goin into a sports shop to get me some new shoes for basketball, so im going to go hunting for calipers too to test myself out..

rookiebldr
04-20-2003, 10:21 AM
Another June birthday. :cool: Mine is on June 15th and I plan on being 20lbs heavier. :D However, good luck with dropping the bodyfat.

iLUDEd
05-03-2003, 11:39 PM
these calipers seem harder to find than i 1st thought, anyways ill just go by what i see in the mirror.. i seem to be looking a lil thinner around the gut, but as we speak im scoffin my face with hang over food, so maybe i wont appear as thin in another 15 minutes.. :mad:

ok, ive scetched out my split/routine im going to follow:
monday: chest & tricep
tuesday: interval cardio
wednesday: bicep & back
thursday: basketball
friday: rest day
saturday: legs & shoulders
sunday: rest day

for now, im goin back to bed... :redface:

Tank23
05-04-2003, 12:40 AM
hahah hangover food

that split looks good mate, good luck with it.

as for the calipers, i haven't seen them around either, i just go by the mirror, but it would be a lot better having calipers so you can be sure of what's happening.

-Tank

iLUDEd
05-23-2003, 05:36 AM
w00p w00p.. i scored me a free 1yr membership @ a gym in melb.. so any1 in melb lookin 4 a liftin partner who lift @ any of Genisis's gyms, drop me a message..

basically what i been doin all week was sus'in out the place n mapin out a new routine (im not longer restricted to having to do lift with only a bench press and barbell) :D

rookiebldr
05-23-2003, 05:55 AM
w00t! So maybe, we will finally see some update! ;)

iLUDEd
05-27-2003, 06:00 AM
lol maybe.. i kinda feel dorky goin in there by myself with a piece of paper writin stuff down.. n ill only be workin in melb for another 2 months n i doubt id be willing to travel 1.5hrs just to lift .. i think i might give it to a mate who lives up in melb n lift with a few mates who wana start training with me down in geelong (my home town)..

iLUDEd
06-02-2003, 05:24 AM
im into this whole hst thing again (*looks @ tank*).. relised that when i did it the 1st time around i was liftin too heavy too early.. n ive decided to put that m/ship on hold for a while (aint really keen on ppl lookin at me funny when im benchin 30kg at the start of my 15s) hehe

heres how my routine looked yesterday..

CHEST
>flat bench 1x15
>inc. bench 1x15
BACK
>deadlifts 1x15
>b/o rows 1x15
SHOULDERS
>mil. press 1x15
>reverce p 1x15
BICEPS
>bar. curl 2x15
FORARM
>rev curl 1x15
LEGS
>squats 2x15
CALF
>toe-ups 1x15
TRICEP
>tri ext 1x15

comments: now i know what they mean when they say you hardly feel like youve lifted after you 1st set of 15s... i feel like ive just come bak from shootin hoops with mates, hardly feelin lathargic at all.. gota work on cleanin up my diet a bit.. i think im eatin too many calories n i got my maintanence level wrong (considering i got an office job, siting down for 8 hours, then drivin for 3 hours) id need much less calories coz im hardly active at all besides when i play bball and lift..

iLUDEd
06-02-2003, 07:01 AM
i know this is low in calories, but i sit on my ass for 11 hours so i dont wana b consumin too many calories whilst im so inactive..

breakfast @ 9am
>1/4 avocado
>2 slices cheese
>2 slices wholmeal bread
>1/2 tomato

snack @ 11pm
>handfull of unsalted peanuts (50g)

lunch @ 1pm
>1 chicken breast
>200g vegi's

snack @ 4pm
>handfull of unsalted peanuts (50g)

dinner @ 6pm
>2 turkey fillets
>100g mixed vegi's


AND EITHER:

after bball/cardio
>45g whey

or

after lifting
>45g whey
>50g malto

and id have a re-feed once a week

Tank23
06-02-2003, 08:11 AM
Lude u tank! Looks like you're liking HST eh. It's good you learnt this time not to lift to heavy too early, I've learnt that from my previous 2 cycles too, lol.

Diet looks alright too man.

btw...how come you didn't put the weight in for all of ur lifts (i bet i know why) muhahahaahhah :evillaugh lol

iLUDEd
06-03-2003, 03:02 AM
Originally posted by Tank23
btw...how come you didn't put the weight in for all of ur lifts (i bet i know why) muhahahaahhah :evillaugh lol

my ego wont let me :D

iLUDEd
06-03-2003, 06:16 AM
CHEST
>flat bench 1x15
>inc. bench 1x15
BACK
>str8 leg deads 1x15
>ben/over rows 1x15
SHOULDERS
>mil. press 1x15
>reverce p 1x15
BICEPS
>bar. curl 2x15
FORARM
>rev curl 1x15
LEGS
>squats 2x15
CALF
>toe-ups 1x15
TRICEP
>tri ext 1x15

comments: i drank like 5liters of water today at work, thought i was safe pee`in right b4 i left, then 30min into the drive home i was busting like hell to go, finally got home 45min later, rushed to the toilet and pee`d for 110seconds! (timed on the timer on my phone) ... my bladder had felt like it had just deadlifted a pb, and pushed it out for another 5 reps.. :swear:

Tank23
06-03-2003, 06:24 AM
"and pee`d for 110seconds! (timed on the timer on my phone)"


LMAO!

iLUDEd
06-12-2003, 08:02 AM
i aint updated my journal this week coz ive been busy with exam studying, my 3 lifts this week pretty much all look the same so theres no point in repeating myself, just added another set of forarm exersises, im liking the burn i get with them.. and ive started alternating exersises more now.. one more set of 15s and then i move onto 12s..

CHEST
flat bench 2x15
BACK
str8 leg deads 1x15
ben/over rows 1x15
SHOULDERS
mil. press 1x15
reverce p 1x15
BICEPS
bar. curl 2x15
FORARM
rev curl 1x15
LEGS
squats 2x15
CALF
toe-ups 1x15
TRICEP
tri ext 1x15

iLUDEd
06-14-2003, 09:45 AM
f-bench 15x1
i-bench 15x1
d-lift 15x2
s/m-p 15x1
r/m-p 15x1
b-curp 15x2
f-arm 15x2
t-ext 15x2
l-curl 15x1
squat 15x1
c-raise 15x1

im a hurry, got an exam to study for..

iLUDEd
06-20-2003, 04:56 AM
did my last set of 15s today.. although i felt i could have lifted a heavier weight for some of them.. ive started to fall in love with reverse curls (i dont know what there actually called, or if im using the name for another exersise, but i get an awsome burn in my forarm's when i do them).. i also gota start looking for some substitute exersises to use for my triceps.. might setup a chin-up bar out the back..

ive also started takin a few pics, so each month ill be able to compare my progress, ill post them in a few months or so..

well back to studyin for this last bitch of an exam, i think i may have the record for most concecutive exams having to be sat on ones birthday, im on 3 so far! (ive only been at uni for 3years)

Coke
06-20-2003, 05:47 AM
Good luck with your exams and all iLUDEd! Keep pumpin man ;)

rookiebldr
06-21-2003, 06:09 AM
w00t!!! Nice to see you're keeping at it this time with exams and everything, sometimes it can be hard. Exams on your birthday sucks! But you'll surely be ready to party right after the exam so at least it's not he next day that the exam is on.

iLUDEd
06-23-2003, 11:00 AM
CoCoa - cheers dude, will do :thumbup:

rooks - nah instead next day i gota get up at 6am ready to get back to work! lol :bang:

ok time to update my journal, 2 days ago i started off my sets of 12's for hst.. im really starting to enjoy what HST has to offer, i dont know whether its because im regularly working out the same muscles, but ive noticed a difference in my physic (maybe its just muscle memory).. ill be posting comparison pics on the 7th July and put them next to the ones i took on teh 7th June..

diet wise, i havnt been following a thing, ive just been making sure im eating something clean every 2hrs.. seems to have worked out ok, ill try n follow my diet once my sleeping patterns return to normal and my exams r over.. kinda finding it hard to get motivated for this final exam.. :mad: :mad:

well back to writing out my lecture notes and studying for my final exam for the semester.. :cry: :cry:

iLUDEd
06-24-2003, 02:21 AM
lifted today.. changed a few things around, i added a set of incline bench coz i didnt feel anything after i finished my normal chest workout.. it still feels like i havnt worked out my chest :confused: but i didnt wana over do it with another set coz i know ill be at it again after 2morrow.. i also changd my tricep workout to a close grip bench, 1st set i didnt feel any effect, but during the 2nd set i felt a bit of a burn, maybe i lifted to light of a weight? .. well on a side nite, 6 hours till im not a teenager no more.. :cry: :cry: and 15 hours till my exam.. think i may use my left over hydroxycut pills to keep me awake till the end of my exam so i can cram as much study in as possible..

*12 days till i post up comparison pics*..

*prays that i pass this exam*

:help: :help: :help:

Franjipani
06-24-2003, 01:13 PM
Originally posted by iLUDEd
lifted today..

*faints*

Glad to hear you are alive and kicking dude;)

Good luck with those dreaded exams eh??

iLUDEd
06-25-2003, 05:11 AM
w00t

exams are over, and im no longer a teenager :cool:

ive currently stayed awake on 2 45min naps.. time for bed :scratch:

:hello: hey franni

Franjipani
06-25-2003, 10:01 AM
Originally posted by iLUDEd
exams are over, and im no longer a teenager :cool:


:birthday: :birthday: Have a top day poppet !!!:birthday: :birthday:

iLUDEd
06-29-2003, 04:51 AM
:alcoholic liftin aint no fun when your hung over.. :alcoholic

thanks mum.. i mean.. franni :p hehe kiddin..

lifted today, which takes me to the half way point of my 12s now, i think its time to add in a lil cardio n stricken up my diet..
diet wise i usually eat ok, but today just reminded me how bad i do eat sometimes, specially after a big night out..
cardio wise ive been playin basketball once a week, im going to add in another cardio day, consisting of either skipping rope, running or sprints (depending on what i feel on the day)..

f1 on tonight! go honda!

iLUDEd
06-30-2003, 04:52 AM
ate kinda decent today..
meal 1: 2 slices wholemeal bread, 1/2 avocado, 2 slices cheese
meal 2: natt nut spread sandwhich
meal 3: same as 2
meal 4: large chicken breast with 200g vegi's
meal 5: 50g whey
meal 6: 2 lamb chops,2 slices cheese with 1/2 an onion

think im gona buy in bulk next time in at the super market and stick with this diet for as long as i can.. tastes good n seems to be clean enough for the begining for my cutting diet

Tank23
06-30-2003, 05:19 AM
ay dood, that 'natt nut spread', is that natty PB?? If so, where'd ya get it?

rookiebldr
06-30-2003, 06:23 AM
Originally posted by iLUDEd
f1 on tonight! go honda!

Yeah HONDA!!

Still not posting your lifts? How is this round of HST going? Still better than the last time?

iLUDEd
06-30-2003, 06:48 AM
Originally posted by Tank23
ay dood, that 'natt nut spread', is that natty PB?? If so, where'd ya get it?

its an almond, brazil & cashew spread, all natural, has no preservatives or chemical's added to it n it tastes pretty dam good.. i found it in the health section at coles supermarket, the brands called 'melrose naturals', if u have trouble finding it ill take a pic of the jar with my cam for ya, the nutrition breakdown is:

per 100g
protein 19g

fats 54g
mon-unsat 37g
poly-unsat 12g
saturated 5g

carbs 19g
sugar 0g

iLUDEd
06-30-2003, 07:10 AM
Originally posted by rookiebldr
Yeah HONDA!!


good to see honda finish in the points .. pitty bout vill's horror season though.. :cry:


Originally posted by rookiebldr
Still not posting your lifts? How is this round of HST going? Still better than the last time? [/B]

still not posting my lifts :p but i must admin im quite enjoying this HST now that ive learnt how to do it a little better than last..

got a day off work tomorrow, so i can finally get my brakes serviced on my car, they've been squeeking wheneva i apply the breakes for the past 3-4 months, but ive just been to busy to get them checked.. n time to get me a beanie, i went to a new hair dresser last week coz my normal one has moved interstate, and they cut it WAY WAY too short for my liking, the prick gave me a 'trendy mullet' cut, with it long at the back n top n short on the sides.. oh the bastards! :confused: :confused:

rookiebldr
06-30-2003, 07:14 AM
Originally posted by iLUDEd
n time to get me a beanie, i went to a new hair dresser last week coz my normal one has moved interstate, and they cut it WAY WAY too short for my liking, the prick gave me a 'trendy mullet' cut, with it long at the back n top n short on the sides.. oh the bastards! :confused: :confused:

LMFAO. Might as well of gotten the rest cut off too. Go bald, dude.

iLUDEd
06-30-2003, 07:33 AM
Originally posted by rookiebldr
LMFAO. Might as well of gotten the rest cut off too. Go bald, dude.

id be one very ugly mofo with a shaved head. :cry: my hairs got 2 weeks to grow untill im working at this huge car show down in Australia, its one of the biggest hotted up street car/show car events in Australia, im geting paid to hang with models and talk bout cars all weekend long.. ahh what a life ay :drooling:

rookiebldr
06-30-2003, 08:01 AM
:drooling: is right. ****, you are leading a charmed life.

Franjipani
06-30-2003, 08:45 AM
Originally posted by iLUDEd
its an almond, brazil & cashew spread, all natural, has no preservatives or chemical's added to it n it tastes pretty dam good.. i found it in the health section at coles supermarket

They are totally scrumptious too:D. You can get the mix like above or get the plain almond or cashew spread....simply divine!! :drooling:

Just watch the morish factor hon:D

Get thee a beanie pronto:eek:

iLUDEd
06-30-2003, 10:29 AM
Originally posted by Franjipani
Get thee a beanie pronto:eek:

its on its way kid ;)


:clap: just ordered me some goodies :clap:

i ordered myself:
4kg tub of whey (ran out)
2kg tub of maltodextrin (ran out)
1kf tub of l-glutamine (whilst im in a calorie deficit)
160 hydroxycut (for when my cut goes to the next level)
bodyfat calipers (finally found them!!)

a mates comin around tomorrow arvo to lift with me, so hopefully ive found myself a lifting partner n well both end up ripped mofo's by the start of summer :angel: :angel:

iLUDEd
07-01-2003, 02:19 AM
Lifted today & ate lots.

Tank23
07-01-2003, 06:43 AM
the prick gave me a 'trendy mullet' cut, with it long at the back n top n short on the sides.. oh the bastards!

LMAO!!



i must admin im quite enjoying this HST now that ive learnt how to do it a little better than last.

Ooh yeh! Told ya it's orite eh! ;) I'm liking it this cycle too.

JustinF
07-01-2003, 06:48 AM
Originally posted by iLUDEd
Lifted today & ate lots.

Don't get any better than that.

Coke
07-01-2003, 07:01 AM
:withstupi

next time send some goodies my way man, j/k

"i ordered myself:
4kg tub of whey (ran out)
2kg tub of maltodextrin (ran out)
1kf tub of l-glutamine (whilst im in a calorie deficit)..."



:)

iLUDEd
07-02-2003, 07:42 AM
ate decent today..

meal 1:
2 slices wholemeal bread
1/4 avovado
1/2 tomato
2 slices of cheese

meal 2:
1 slices wholemeal bread
2 tablespoons of nut spread

meal 3:
same as meal 2

meal 4:
1 chicken breast
200g baby pea's

meal 5:
100g fish

meal 6:
same as meal 1

meal 7:
80g fish

im still hungry dammit!
note to self: add MORE food to my diet..

:clap: liftin 2morrow :clap:

iLUDEd
07-03-2003, 06:18 AM
lifted today, added an extra set of legs coz i was in teh mood.. my next workout is the end of my 12s, then i move onto my 8s :D

diet went a lil somethin like this..

7am
-3 slices wholemeal bread
-3 slices cheese
-1/2 avocado
-1 tomatoe

9am
-1 slices wholemeal bread
-2 table spoons natty nut spread

11am
-1 slices wholemeal bread
-2 table spoons natty nut spread

1pm
-1 large chicken breast
-250g mixed vegi's

3pm
-1 slices wholemeal bread
-2 table spoons natty nut spread

5pm
-1 slices wholemeal bread
-2 table spoons natty nut spread

6pm
-2 large chicken breasts
-250g baked potato's

7:30pm - post workout
-50g whey
-60g maltodextrin

9:30pm
-1 large chicken breast
-3 chilli peppers

comments: no i dont have a natural nut spread fetish.. i just couldnt think of anything else i could pack with my lunch that takes less than 2 minutes to prepare.. ill think of something to replace my 9&11am OR 3&5pm meals soon.. and ill add a whey shake in the morning somewhere too..

iLUDEd
07-03-2003, 08:46 AM
boredom has crept in, so ill upload some pics..

traps shot..

iLUDEd
07-03-2003, 08:47 AM
front semi-relaxed

iLUDEd
07-03-2003, 08:48 AM
most useful bicep comparison pic i could find..

iLUDEd
07-03-2003, 08:49 AM
calf shot..

iLUDEd
07-03-2003, 08:50 AM
left over pic..

iLUDEd
07-03-2003, 08:51 AM
b4 the mullet cut.. :cry: :cry: :cry:

iLUDEd
07-03-2003, 08:53 AM
ill post some back comparison pics once i get some1 to take them for me.. for now time for bed, gota get up for work in 6hrs.. :confused:

Herc
07-03-2003, 09:02 AM
Pics look good...

You know there is this new fangled thing you should try, it's called "light"

Of course, it might not be available in Australia yet. j/k :D

iLUDEd
07-04-2003, 02:57 AM
Originally posted by Herc
Pics look good...

You know there is this new fangled thing you should try, it's called "light"

Of course, it might not be available in Australia yet. j/k :D

light ay, i think u may be onto something.. hopefully it will hit my town bout the same time this so called 'cable' internet arrives.. i kid u not, my town doesnt offer cable internet access.. :cry:

next time i take some pics ill take them during the day or have somebody take them for me, coz they dont turn out with flash on when ur tryin to take a pic of yaself through the mirror.. :confused:

today thus far ive eaten pretty well, my supplement package came today, banana whey is the bomb! i swear it takes like a milkshake when u only add water to it.. im still tryin to work out how to use these digital calipers, the package says to hold it in position untill u hear a beep, 20sec later still no dam beep!
:swear: :swear: :swear:

iLUDEd
07-05-2003, 10:03 AM
l-glutamine tastes like c-r-a-p!!!!!!!
though id try it on itself n see waht it was like, and eww..
luckily ill be downin it with my whey or i so woudlnt b able to gut it.. anyways, today i finished off my 12s.. which means in 2 days i start on the 8s.. diet is going well, might incorporate some cardio soon

Franjipani
07-05-2003, 06:59 PM
A lot more definition in your updated pics...and can certainly tell your in the middle of a bloody cold winter...brrrrrrrrr :p :thumbup:

Awww so cute to see you growing up....look at that face....bless ya lil cotton sox *pinches cheeks* :angel:

iLUDEd
07-06-2003, 06:01 AM
franji - summer is only 3 months away, n ive still got my winter pot look happenin.. time to get ripped n get a 6 pack happenin to attrack the ladies :D

ok, today was a kinda boring sunday. ive only now realised how boring sundays are if you dont drink alchol the night before whilst out on the town (im only planning to drink one more time untill the start of summer, dont wana be consuming excess sugar so close to sleep time), i woke up at 10am bored, sober and wanting to do something whilst most of my mates were hung over and in bed till 2pm :mad:

diet was ok, nothing crash hot, but still better than what it was 2 weeks ago. im slowly introducing cardio into my routine, im going to start light and build my way up into HIT style sprints, today i shot some hoops (basketball) out the back for bout 20minutes, 5 times, so an hour all up.

f1 is on tonight!
/me waves the BAR flag!

Tank23
07-06-2003, 06:24 AM
Originally posted by Franjipani
Awww so cute to see you growing up....look at that face....bless ya lil cotton sox *pinches cheeks* :angel:

LMAO!! :D:D

Tank23
07-06-2003, 06:29 AM
(im only planning to drink one more time untill the start of summer, dont wana be consuming excess sugar so close to sleep time)

Good idea mate :thumbup:

iLUDEd
07-09-2003, 02:51 AM
lifted 2 days ago (ill be lifting again in an hour).. havnt been on the net for the past few days so i havnt had a chance to update my journal (my bros quiet the net junkie)
i started my 8s..

iLUDEd
07-11-2003, 09:09 PM
** late update **

ok ive lifted twice since i last posted, im at the half way point of my 8s and im seeing decent gains, and ive noticed ive dropped off a lil more bodyfat (still yet to do any cardio) so ive prolonged adding cardio from when i origonally planned coz i wana see how much bf% i can drop without cardio, but im thinkin i may have to add some in soon..

iLUDEd
07-13-2003, 05:12 AM
took some measurements, though it may be a good thing to add into my journal..

left flexed flex > 15"
r flexed flex > 15"

rest are unflexed:
left bicep > 13.5"
right bicep > 14.25"
waist > 37"
chest > 39.25"

r forarm > 12"
l forarm > 12.5"

l calf > 16"
r calf > 16"

l thigh > 24"
r thigh > 24"

rookiebldr
07-13-2003, 06:01 AM
Nice to see the pics and to see the comparisons. Keep up the good work you are making progress YEAH!!!!

As for your stats. Well done on getting those arms to 15" and legs to 24". It's hard to believe that waist is 37" in the pictures. It looks smaller than that.

iLUDEd
07-13-2003, 06:06 AM
Originally posted by rookiebldr
Nice to see the pics and to see the comparisons. Keep up the good work you are making progress YEAH!!!!

cheers :thumbup:


Originally posted by rookiebldr
It's hard to believe that waist is 37" in the pictures. It looks smaller than that.

tell me about it, i think i must have a real wide frame or something :confused:

rookiebldr
07-13-2003, 06:27 AM
Well I look quite a bit fatter and I'm 36"-37" now. :( and **** those 15" arms are still illuding me unless I get a pump going.

iLUDEd
07-13-2003, 06:51 AM
lol @ your use of my screen name, once you cut youll be fine, out of all my previous cutting attemps, this has been the first time ive done it remotely correct (lack of knowledge and determination was what put me off track) i went back to basics at worked our my calorie maintanence level, then i divided those calories into 7 meals and made sure i didnt exceed that calorie amount and i saw results after a few weeks, my waist went from 101cm at one stage, to a now 94cm.. :confused: im going to start encorporating some cardio on tuesday depending on how much sleep i get the night before, i wana try and get down to 10% and this time im determined to get there!

iLUDEd
07-14-2003, 06:02 AM
lifted today, only got 2 more sessions to go till i reach my 5s.. had my first real cheat day.. ate pizza (had 4 slices instead of the usual 6-8) & assorted take outs, i still had 2 clean meals though, but in saying that, i shall refrain from doing this again..

iLUDEd
07-17-2003, 08:30 AM
lifted yesterday.. got 1 more round of 8s then i move into 5s.. gota make this entry quick i gota get to bed, gota get up in 6hrs for work :(

iLUDEd
07-18-2003, 05:11 AM
i got my uni results back!!!!



distinction :clap:
& a pass :scratch:

i had this fool of a group partner for our showcase assignment in the unit i got a pass for, he failed all his sections of the assignment :mad: (we got the same result for it being a group assignment) yes it sucks i know, but i had no choice, dam these uni's and making group work compulsery :confused:

but it doesnt matter, next time i have a group assignment ill make sure its done a week b4 the due date so i can look through their part and at least make sure it makes sence..

aint lifted yet tonight, im waiting for my mate to come over after he finishes work, n were going to lift, its so much more motavational to lift with somebody else, it really makes me focus on my lifting and form, ensuring i dont slack of so much because then ill look silly..

well he should be here soon, so ill start getting ready, tomorrow night im baving a bbq drink up for my 20th with my mates so my diet will be no good, but heck i think i deserve a treat :D

iLUDEd
07-18-2003, 09:48 AM
just finished my 8s.. 2 weeks of 5s to go

rookiebldr
07-18-2003, 03:29 PM
Originally posted by iLUDEd
i got my uni results back!!!!



distinction :clap:
& a pass :scratch:

...

well he should be here soon, so ill start getting ready, tomorrow night im baving a bbq drink up for my 20th with my mates so my diet will be no good, but heck i think i deserve a treat :D


:clap: well done, dude. :thumbup: Team work is a most valuable lesson to learn as painful as it is. Sometimes you win other time you don't but understanding teaming dynamics is a great skill.

And yes, you most definitely deserve a treat. :alcoholic

Tank23
07-18-2003, 10:41 PM
Lude! Have fun @ ur BBQ eh!

Too bad bout group assignments, they totally suck. For one assignment, one of my friends didn't even show up on the day to hand in his part!! So yeh...it sucks.

iLUDEd
07-20-2003, 12:54 AM
Tank: break his knee with a crowbar.. or just sleep with his sister :D

on a side note, ive got more mates wanting to lift with me now that theyve seen the gains ive gotten, and a group of us are going to start some ninja ****, probaly Brazilian Jujitsu..

iLUDEd
07-26-2003, 11:42 PM
ok, ive kinda been lazy with updating my journal, but ive still been lifting, ive reached my halfway point of my 5s, diets been ok, ive kind of slackin off on it tuttut

well i think its time to post some of my lifts, so heres how my routine looked when i lifted 2 days ago..

flat bench: 5@172lbs
inc bench: 5@165lbs
deads: 5-5@150lbs
mil press: 5@110lbs
rev m-press: 5@106lbs
bi curl: 5=5@84lbs
f arm(rev bi curls): 5-5@62lbs
tri ext: 5-5@84lbs
hack squat: 5-5@185lbs

my left wrist feels like i have a light sprain, so i guess ill have to strap it up when i lift next..

off topic stuff: i went to see t3 last night with a group of mates, i have to admit it was off the hook, it was non stop action from the start, and it wasnt non of this computer generated stuff, most of it looked legit.. arine looked good for his age, his chest was freekin huge.. i also liked how the terminatrix wasnt protreyed to have sex appeal (although she was mighty fine lookin), but rather a cold hearted killing machine.. definatly one to get on dvd!

uni commences tomorrow! :bang:

Coke
07-27-2003, 08:14 AM
Good to see you have been still getting the workouts in.

I like to hear what someone has to say about movies sometimes - I have not seen T3 yet but I may soon enough or at least catch it on DVD, so thanks for saying something about it.

Hope the wrist is not going to be an issue for you man ;)

iLUDEd
07-28-2003, 09:00 AM
lifted today, i got 2 rounds of 5s left then i do a week of negatives & then i decondition (my wrist really needs it, i struggled to put up the weight i was supose to do because of my left wrist, its really stuffing up my hst routine).. one thing ive noticed is that since the start of my 5s, the effects of HST are starting to ware off, i think HST worked well for me because of the frequent use of lifting at a decent rep range (i found it worked best for me with the 12 & 8 rep range), so after i finish this stint, im going to go back to an old 4 day split..

had my first day back at uni today, and ive come down with the flu.. when i get it, it doesnt usually last for long, but when i get it, i get it bad, i can feel my ears starting to pop as im typing this..
well im off to bed, got uni 2morrow..

iLUDEd
08-04-2003, 04:12 AM
hst is done!

im deconditioning & givin my wrist some time off to recovery..

iLUDEd
08-12-2003, 02:54 AM
ok, i got me a gym m/ship, kind of got sick of trying to use a barbell and bench press to work out every part of my body with..

ill take this week to just get used to lifting in a gym, as apposed to my house, it was kinda weird lifting with so many people around using equipment youve never used b4, so its going to take some getting used to..

ill be following this routine:
mon: chest/triceps
weds: legs/shoulders
fri: bicep/back

and ill throw in 2 cardio sessions on non lifting days, maybe with some ab work, depending on how i feel at the time..

iLUDEd
08-18-2003, 03:19 AM
Day One - Cycle One

CHEST:
incline bench: 12-10@110lbs
flat bench: 5-5@176lbs
cable fly: 10@130lbs

SHOULDERS:
shrugs: 10@110lbs & 7@165lbs
barbell shoulder press: 10-7@77lbs
barbell front raises: 10@121lbs

TRICEPS:
tricep dips: 10-5
tricep pulldown: 10@60lbs
close grip bench: 7-5@132lbs
dumbell tricep extention: 6@45lbs 10@33lbs

COMMENTS: now that ive settled into my new lifting environment, i can start lifting without being so parranoid:rolleyes: . ive changed up my routine, the one i followed last week was just to settle myself into lifting after SD and my time off to let my wrist heal up. my new routine consists of a 10 day cycle. i will start keeping track of my diet tomorrow, my main goal is to get down to 10% bf! :) im giving myself till the 18th of November to do this (3 months). i had a bf% assessment today, and i was 20% @ 91kg :confused: i really didnt think i was that much, i though more along the lines of 17-18%, but non the less, this has really edged me onto getting my ass into gear!

NEW ROUTINE:
Day One: Chest/Shoulder/Tricep
Day Two: Rest or 20-30min Cardio
Day Three: Back/Bicep/Abs
Day Four: Quads/Hamstring/Calf/Shins
Day Five: Rest or 20-30min Cardio
Day Six: Chest/Shoulder/Tricep
Day Seven: Rest or 20-30min Cardio
Day Eight: Back/Bicep/Abs
Day Nine: Quads/Hamstring/Calf/Shins
Day Ten: Rest or 20-30min Cardio

iLUDEd
08-19-2003, 05:08 AM
Day Two - Cycle One

CARDIO:
did 30min on the bike

DIET:
meal 1: 30g whey, 5g l-glutamine
meal 2: 100g of rice & mixed vegi
*cardio*
meal 3: 4 veal cutlets
meal 4: 2 chicken breast, 2 slices of cheese
meal 5: 30g whey, 5g l-glutamine

COMMENTS: i think i shoulda ate more today, also need to find a new source of fat.. maybe some omega 3 capsuels..

iLUDEd
08-19-2003, 08:16 AM
i had some spare time so i worked out a diet i will actually follow. my aim is to drop 8kg & 8% bf by nov 18th, so im cutting down my simple carb intake to a bare minimal.

meal 1:
250mL Soy Milk
50g Rolled Oats
20g Whey
1 fish oil capsuel

meal 2:
100g stir fry rice
10g whey
5g l-glutamine
1 fish oil capsuel

WORKOUT or CARDIO

post w/o shake:
40g whey
5g l-glutamine

meal 4:
100g turkey breast
100g mixed vegi's

meal 5:
100g chicken breast
100g oven roast vegi's
1 fish oil capsuel

meal 6:
30g whey

iLUDEd
08-21-2003, 07:56 AM
Day Three - Cycle One

BACK:
bend over row: 12@77lbs
back extentions: 15
deadlifts: 7@65kg & 7@165kg
lie down pull ups: 6@77lbs

BICEPS:
ez curl bar: 10-8@66lbs
hammer curl: 10-10@25lbs
concentration curl: 5(both arms)@30lbs

ABS:
flat situps: 20 & 10@10kg
decline situps: 20 & 12-12@10kg


DIET:
meal one:
200mL soy milk
50g rolled oats

meal two:
100g rice mixed with vegi's

*LIFT*

post w/o:
50g whey

meal four:
1 large chicken breast
1 slice cheese
1 tomato

meal five:
200mL soy milk
30g rolled oats
1 fish oil capsuel

*BASKETBALL*

meal 6:
20g whey


COMMENTS:
im going to change up my routine a little to incorporate a leg routine which increases your verticle leap. instead of having 10 day cycles, ill change it to 8. ill do the peg program with cardio, and because the leg program doesnt require weights, i can afford to do it frequently. my routine will now look like this:

day 1. chest/shoulders/triceps
day 2. back/biceps/Abdominals
day 3. leg program & 30min cardio
day 4. leg program & 30min cardio
day 5. chest/shoulders/triceps
day 6. back/biceps/Abdominals
day 7. rest day, encorporate Plyometrics after week 5
day 8. leg program & 30min cardio

the leap enhanging exersises consist of the following:

Plyometrics:
Side to side jumps 3 x 25 reps
One legged jumps 3 x 25 reps then change legs
Kangaroo Hops 3 x 25 metres
Butt Kicks 3 x 25 metres
High Knee's 3 x 25 metres
Depth Jumps 8 x 10 reps
Jumping Rope 5 minutes , progress one minute each week
Sprints 4 x 60 metres
Rim jumps no steps 3 x 10 reps

Leg Program:
weightless squats: 3 x 25 (inc. 10 reps per cycle)
lunges: 3 x 25 (increasing 10 reps per cycle)
calf raises: 3 x 25 (increasing 10 reps per cycle)
tippy toe calf raises: 125 (increasing 100 per cycle)

iLUDEd
08-25-2003, 08:35 PM
Day Four - Cycle One

hours sleep: 3 :eek: (i did a rookiebblr) hehe

CHEST:
flat bench: 5-5@176lbs
incline bench: 10@132lbs
cable fly: 7-6@150lbs

SHOULDERS:
shrugs: 10-10@176lbs
military press: 12@66lbs & 10@88lbs
front raises: 8@60lbs

TRICEPS:
tricep dips: 12
close grip bench: 9-7@132lbs
tri push downs: 12@60lbs

COMMENTS: kinda sucked havin to lift with not much sleep, i was lookin forward to increasin the weight or reps with most of my exersises, but i was up for most of the night before studying for a marketing test. oh well, next time

rookiebldr
08-26-2003, 07:20 AM
:eek: on the sleep. Stop it! You're young and need your sleep, curl jockey!


Are you doing the same leg routine two days in a row?

iLUDEd
08-28-2003, 01:56 AM
lol, i wish i was a curl jockey, my biceps are pathetic :(

about the routine, i kinda of have a bad habbit of not following what ive got planned, i usually just go about lifting depending on how i feel on the day..

anyways heres how i went yesterday:

BACK:
deadlifts: 8@85kg & 3@100kg & 6@65kg
back extentions: 16
bend over row: 8@40kg

BICEPS:
barbell curl: 10-7@35kg
concentration d/b curl: 7-7@20lbs
hammer d/b curl: 10(each arm)@20lbs

ABDOMINALS:
flat bench crunches: 20-20-20-20 @ 10@10kg
decline situps: 20

COMMENTS: when i was doin deadlifts, my fingers kind of clammed up, dont think my joints are strong enough to lift a heavy weight (well heavy for me anyways).. ive been playin around with a lower rep range to see how it goes with me, but im really not liking it, so im going to lower the weight n do a rep range somewhere between 12-15 from now on (this has proven to be most beneficial, i really noticed it when i was doing hst).

Tank23
08-28-2003, 04:22 AM
ay so you're not working legs properly? just unweighted exercises??

iLUDEd
08-28-2003, 04:42 AM
yeah, its a routine to help improve my verticle leap..
i wana b able to dunk by the end of the year :)

iLUDEd
08-28-2003, 05:49 AM
what i ate today..

meal one:
200mL soy milk
50g rolled oats
20g whey
1 fish oil capsuel.

meal 2:
50g wholemeal rice
100g mixed vegi's

meal 3:
2 large turkey breast's
125g roast vegi's

meal 4:
200mL soy milk
40g whey

meal 5:
same as meal 4

comments: thats what my diet basically has been lookin like for the past week, sept my post workout shake consisted of 50g of whey and 10g of l-glutamine. im going to add back 40g of maltodextrin on lifting days, and have the same shake, just without the malto on cardio days. i know i need to get my protein from different sources, but meat's hella expensive, and living on my own i cant afford to spend 50$ a week on meat.

iLUDEd
09-12-2003, 11:55 AM
ive grown tricep's since i signed upto my gym!.. but ive kinda gotten a lil fat lol.. i guess ill just say i went on a mini bulk..
ill post some new pics when i start noticing any difference.. i aint posting my lifts no more coz i feel like a tool carryin a pen and paper with me around in the free weight section when theres all huge lifters there..
what ive been doin for the past month is just goin with the flow, i been training
chest/shoulder/tricep together, and back/bicep/abs together n id do no weight leg exersises to help increase my verticle leap.. diet has been real off as of late.. ive just been pretty slack, getin caught up with the fun of bein a kid still (gettin drunk and eatin alot of take out when out with mates).. once i string a week of following a good diet ill make another entry..

ps. the pic on the left was me in my peak of hst(pumped), and the right was me last night (hadnt worked out tri's in 5 days).. pics are about 2 months apart.. but i took pretty much a month off for recovery and deconditioning.. so ive only been at it for 4-6weeks..

iLUDEd
09-24-2003, 01:47 AM
finally worked out that i have a timer thing on my digicam lol..