Pons Asinorum

[millertime]

This is going to be a journal of my training.

I used to write all my lifts in a paper journal, but the cleaning lady/maid at my house through it way. It disappoint when you put so much work into something and someone else ruins it. I figure this one cannot be destroy or lost so easily, unless hulk messes up.

I use a minimalist routine.
Monday:
Dumbbell Press: 3*10
Chin ups: 2*8
Deadlifts: 2*5
DB rows: 2*8
DB shrugs 1*10

Thursday:
Squats: 3*5
Leg Extensions 1*12
Hamstring Curl 2*8
Calf Raises 3*5

[millertime]

This was my monday work out.........

MONDAY 11/4/2002

Squats:
275*5
275*5
315*3

Leg Extensions:
170*15, add more weight

Hamstring Curl:
170*6
170*9

Calf Raises:
135*10
165*10
170*10
I do my seated calf raises very slow, I will hold the weight at the top of my ROM until failure, then do another rep.

[galileo]

I've seen neck bridges, but ass bridges?

[millertime]

Ass as in a fool, Its the bridge of fools. Like a test to divide the strong from the weak, the capable from the incapable.

[galileo]

It was a joke, ass. By ass I mean fool. ;)

[Tryska]

*lmao*

what does BD stand for miller?

[ericg]

Ben Dover?

[millertime]

I don't know what your talking about.... lol ;)

[Tryska]

sydlexia iz gud.

[millertime]

Its not dyslexia, its my pick and poke typing method.

[millertime]

Tuesday Nov 5, 2002

Training:
none

Food:
1 cup oatmeal
2 glasses of OJ
steak, oinions and 1/2 cup brown rice
hand full of salted peanuts
homemade chicken soup
1 cup of collie flower
one chicken culet stuffed with spinach
pasta alfredo
one chicken culet w/ cheese and ham

Supplements:
multi-vitamin

Sleep:
5.5 hours

[The Calvinator]

what kind of stats are we looking at here??

[millertime]

Age: 22
Hight: 6 feet
Weight: 190
bf%: about 14%, I barely have ab definition

[MonStar]

Squats:
275*5
275*5
315*3

Good job on squats MT. Leg strength really looks good.

[millertime]

Nov 6, 2002

Training:
none

Food:
1 cup of oatmeal
Shepard’s pie
60gs of mixed nuts
1 can of tuna
1 cup brown rice
1/3 can of tomato soup
1 small greek salad
2 chicken slovakia sandwiches

Supplements:
multi-vitamin

Sleep:
6.5 hours

[millertime]

Originally posted by MonStar


Good job on squats MT. Leg strength really looks good.

Thanks monstar.

[galileo]

That's a Monstarpliment!

[millertime]

Nov 7, 2002

Training:
Dumbbell Press:
warm-up
110*4
100*6

Deadlifts:
warm-up
315*5
365*5

*see rant*
Dips: BW*12
Chin ups: BW*12

T-bar rows:
135*5
180*3

Food:
1 cup of oatmeal
1 can of tuna
1 cup brown rice
1/3 can of tomato soup
28g mixed nuts
Chicken breast
Baked potato
Spinach salad

Supplements:
Whey protein 55g
Multi-vitamin

Recovery:
Contrast show after training

Sleep:
4.5 hours

Rant:
I saw already to dip, so I walk over to where the weight belt is kept. Its not there, so I walk around the gym in an endless search to find it. It doesn’t seem to be anywhere in the gym. So I ask the lady at the counter if she has seen the weight belt. She looked around the gym and then checks out the back rooms for the belt, it could not be found. The way I see it is some douche bag has stolen the belt. This killed my rhythm and motivation. Then I tryed t-bar rows, I did light weight to learn the motion.

[rookiebldr]

Originally posted by millertime
Rant:
I saw already to dip, so I walk over to where the weight belt is kept. Its not there, so I walk around the gym in an endless search to find it. It doesn’t seem to be anywhere in the gym. So I ask the lady at the counter if she has seen the weight belt. She looked around the gym and then checks out the back rooms for the belt, it could not be found. The way I see it is some douche bag has stolen the belt. This killed my rhythm and motivation. Then I tryed t-bar rows, I did light weight to learn the motion.

Why o why is it so difficult for gyms to keep these belts around. I had the same problem on Wed. I bet magically, it will re-appear today.

[millertime]

Originally posted by rookiebldr


Why o why is it so difficult for gyms to keep these belts around. I had the same problem on Wed. I bet magically, it will re-appear today.

I was thinking about buying my own, to make things easier.

[rookiebldr]

Originally posted by millertime


I was thinking about buying my own, to make things easier.

Hmmm, good idea. That may workout better for me as well. I went looking again today for the belt and once more it was gone. :(

[millertime]

Nov 8, 2002

Training:
none

Food:
1 cup of oatmeal
1 can of tuna
1 cup brown rice
1/3 can of tomato soup
24oz prime rib steak
1 sweet potato
bowel of baked beans
3 pints of beer

Supplements:
Multi-vitamin

Recovery:

Sleep:
6 hours

[millertime]

Nov 9, 2002

Training:
none

Food:
3 eggs
2 English muffins
Chicken marsala
Pasta w/ marsala gravy
Unknown type of Steak
Mashed potatoes w/ gravy
2 long island ice teas
7 mug’s of beer
Apple pie w/ vanilla ice cream


Supplements:
Multi-vitamin

Recovery:

Sleep:
9 hours

[millertime]

Nov 10, 2002

Training:
none

Food:
Meal 1:
3 eggs
2 pieces of American cheese

Meal 2:
1/2 a godfather hero
6 Mr. goodbar mini-sized candy bars

Meal 3:
1 hamburger
Baked beans

Meal 4:
Baked ziti

Meal 5:
1 Wendy’s spicy chicken sandwich
5 Wendy’s chicken nuggets

Supplements:
Multi-vitamin

Recovery:

Sleep:
10 hours

[millertime]

Nov 11, 2002

Training:
None :( I was too lazy to drive to the gym.

Food:
Meal 1:
2 bowels of cereal, cranberry almond
1 cup of 1% milk
1 glass of OJ

Meal 2:
12'' southwestern chicken from subway
1 Bag of sunchips

Meal 3:
Baked Ziti
2 meatballs

Meal 4:
1 chicken breast
1 chicken thigh
1 chicken leg
1 1/2 baked potatoes
1/2 cup carrots

Meal 5:
3 mini 3 musketeers candy bars
1 mini snickers
1 string cheese
1 cheesecake and jello cup

Supplements:
Multi-vitamin

Recovery:

Sleep:
5.5 hours

[millertime]

Nov 12, 2002

Training:
Squat:
275*5
275*5
325*2 I couldn't get the 3 rep so I dumped the bar.

Leg Extensions:
180*12

Hamstring Curl:
150*9
180*8

45° Sled:
450*8
450*10

Seated calf raises:
160*10
160*10
160*10

Food:
Meal 1:
2 bowels of cereal, cranberry almond
1 cup of 1% milk
1 glass of OJ

Meal 2:
Pepper steak and onions
Brown rice
Wong tong soup

Meal 3:
Baked Ziti
2 meatballs

Meal 4:
Large salad w/ olive oil
1 Pork chop
Baked beans
Cheese noodels

Meal 5:
1 string cheese
1 Granola bar


Supplements:
Multi-vitamin
Whey Protein mixed with weight gainer

Recovery:
Contrast shower

Sleep:
5 hours

[millertime]

Nov 13, 2002

Training:
None

Food:
Meal 1:
2 bowels of cereal, cranberry almond
1 cup of 1% milk
1 glass of OJ

Meal 2:
1 Spicy chicken sandwich
1 side salad w/ dressing
2 Jr cheeseburgers

Meal 3:
1 turkey sandwich

Meal 4:
6 chicken parm cutlets
2 cups of pasta
3 cups of tomato gravy

Meal 5:
1 string cheese


Supplements:
Multi-vitamin

Recovery:
Back Rub

Sleep:
7 hours

[millertime]

Nov 14, 2002

Training:
Dumbbell Press:
warm-up
110*5
110*3
100*5

Deadlifts:
warm-up
315*5
385*3.5 I could not lock the 4 one out

Chin ups:
70*5
45*10

DB row:
110*5
110*5 right / 4 left

Decline hammer strength bench:
250*8
270*10

DB shrug:
130*6


Food and Supplements:
Meal 1:
Multi-vitamin
2 bowels of blueberry almond cereal
1/2 banana
16oz OJ

Meal 1:
1 Apple
1 turkey sandwich w/ potato bread
2 slices of pizza
2 garlic knots

Meal 3:
Baked ziti w/ meat balls

Meal 4:
Whey protein + weight gainer 75g protein 100g of carbs

Meal 5:
over 2lb Beef stew


Recovery:
Contrast show after training
Amazing Back rub from an amazing gf

Sleep:
5 hours

[millertime]

Originally posted by rookiebldr


Why o why is it so difficult for gyms to keep these belts around. I had the same problem on Wed. I bet magically, it will re-appear today.

The belt did reappear just in time for my thursday workout.

[millertime]

Nov 15, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-vitamin
3 packets of instant oatmeat
16oz OJ

Meal 2:
Turkey sandwich
1 slice of American Cheese

Meal 3:
Mixed grill from olive garden


Recovery:
none

Sleep:
7 hours

[millertime]

Nov 16, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
Bagel w/ light cream cheese

Meal 2:
5 chicken cutles
5 cups of Pastitso

Meal 3:
2 pieces of french toast


Recovery:
None

Sleep:
10 hours

[millertime]

Nov 17, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
1 Bagel
Turkey
2 slices of cheese

Meal 2:
1 chicken cutlet
yellow rice w/ black beans
8 nachos w/ all toppings
1 slice of chocolate pie w/ ice cream



Recovery:
None

Sleep:
8 hours

[millertime]

I just weight my self at work.

Weight: 195.5

[millertime]

Nov 18, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
2 bowels of banana nut crunch cereal

Meal 2:
Weight gainer shake
2 cans of tuna
1 tablespoon of light mayo
3oz of Cesar dressing

Meal 3:
Went to an all you can eat buffet :D....
Chicken marsala
Muscles w/ linguine and clam sauce
Veal marsala
4 meatballs
4 sausages
5 slices of bread
2 beers



Recovery:
None

Sleep:
7 hours

[millertime]

Nov 19, 2002

Training:
Squat:
315*3
225*8

My lower back felt so stiff, I may move thursday's workout to saturday, for more recovery time.

Leg Extensions:
190*14

Hamstring Curl:
160*10
190*3


Seated calf raises:
180*10
180*10
180*10

Food and Supplements:

Meal 1:
Multi-vitamin
1 banana
2 packets of instant oatmeal
1 cup of 1% milk
1 glass of OJ

Meal 2:
BBQ Chicken pieces

Meal 3:
Whey Protein mixed with weight gainer

Meal 4:
2 slices of pizza
2 granola bars


Recovery:


Sleep:
6 hours

[millertime]

Nov 20, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
2 bowels of banana nut crunch cereal
16oz OJ

Meal 2:
Apple
Turkey sandwich
Cobol jack cheese

Meal 3:
Chicken marsala
Penne w/ tomato gravy
1 glass red wine
1 beer



Recovery:
None

Sleep:
6 hours

[millertime]

Nov 21, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
2 bowels of pecan crunch
1 Banana
16oz OJ

Meal 2:
Apple
Turkey sandwich
Cobal jack cheese

Meal 3:
2 chicken sandwiches

Recovery:
None

Sleep:
5 hours

[millertime]

Nov 22, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-Vitamin
2 bowels of pecan crunch
8oz OJ

Meal 2:
Apple
Turkey sandwich
Cobal jack cheese

Meal 3:
2 Homemade tacos

Meal 4:
3 slcies of pizza
1 mini-keg (5 litters) of warsteiner

Recovery:
None

Sleep:
6 hours

[millertime]

Nov 23, 2002

Training:
None

Food and Supplements:
Meal 1:
1/2 egg on a roll

Meal 2:
Chicken marsala
Penne alla vodka
2 bud lights

Recovery:
None

Sleep:
10 hours

[millertime]

Nov 24, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-vitamin
1 Chicken bomber

Meal 2:
Beef and brocoli
Ceaser salad

Recovery:
None

Sleep:
7 hours

[millertime]

Nov 25, 2002

Training:
None

Food and Supplements:
Meal 1:
Multi-vitamin
2 bowels pecan cruntch
1 cup 2% milk

Meal 2:
5 meat balls
3 rolls

Meal 3:
Steak
1/2 cup cream corn

Meal 4:
4 oatmeal cookies
3 peanut butter cookies
1 Cup whole milk

Meal 5:
Pepper steak
White rice
4 wong tongs

Recovery:
None

Sleep:
6 hours

[millertime]

Nov 26, 2002

Training:
Dumbbell Press:
warm-up
110*5
110*4
95*6

Deadlifts:
warm-up
315*5
385*3

Chin ups:
70*5
70*3

DB row:
110*5

DB shrug:
130*10


Food and Supplements:
Meal 1:
2 bowels of Great Grains
8oz OJ

Meal 1:
4 chicken marsala cutlets
3 Rolls

Meal 3:
3 chicken marsala cutlets
1 Cup macaroni and cheese

Meal 4:
Post workout Weight gainer 75g protein 100g of carbs

Meal 5:
Chicken salvaki
1 cup Rice
Lots of yogurt sauce

Recovery:
Contrast show after training

Sleep:
6 hours

[millertime]

I'm only going to post my workouts from now on. post my meals was kind of pointless since I did not count the calories.

[millertime]

Nov 29, 2002

Training:
Squat:
Warm-up
315*4 <--I was able to push one more rep out, then last workout.
335*3


Leg Extensions:
200*12

Hamstring Curl:
170*9

Seated calf raises:
180*3
180*10
180*5

[millertime]

Dec 05, 2002

Training:

Shoveled two drive ways, my parent’s and my aunt's House. After that I didn't feel like going to the gym.

[millertime]

Dec 10, 2002

Training:
Squat:
Warm up
315*4
345*2

Leg Extensions:
210*10

Hamstring Curl:
180*10
180*7

Seated calf raises:
180*10
180*10

Sleep:
6 hours

[millertime]

Dec 13, 2002

Training:
Bent over Side raises:
25*8

Side raises:
40*10

Sleep:
7 hours

[millertime]

Dec 14, 2002

Training:
Dumbbell Press:
warm-up
115*2.5 <--- A new personal best. I was unable to lock out my left arm on the 3 rep.
110*3

Deadlifts:
warm-up
315*7
315*5

T-Bar:
135*7
135*5

DB shrug:
130*12


Sleep:
6 hours

I shortened my workout, so I could take the FDNY written test.

[millertime]

Dec 23, 2002

Training:
Dumbbell Press:
110*5
drop set 110*4 then 70*10

Deadlifts:
warm-up
315*8
365*4

chin ups:
70*5
70*3

DB shrug:
130*12

[Tryska]

heard y'all got snowed in yesterday.....

[millertime]

We had 4 inches for western LI and 2 on eastern side. The weather messed up everything, my gf ended up getting stuck in the Brooklyn, because the traffic was so bad. I tried drive home on the LIE, it became 2 lanes of traffic, with no one going over 30mph. It was a huge mess.

[millertime]

Dec 26, 2002

Training:
Squat:
Warm-up
315*2 My knee hurt so I stop, got a drink and tried again.

Drop set
315*5
225*10

One big super set
Hamstring Curl: 180*9
Leg Extensions: 210*10
Hamstring Curl: 180*7

Seated calf raises:
180*10

[millertime]

Dec 30, 2002

Training:
Dumbbell Press:
110*5
drop set
115*2
70*8

Deadlifts:
warm-up
315*8
375*3

T-bar:
135*5
160*3

Bentover Lat Raise:
35*2
30*8

[millertime]

Jan 5, 2003

Training:
Squat:
Warm-up
315*6
365*0
335*2

Hamstring Curl:
180*9
190*6

Seated calf raises:
180*5
180*7
180*3

[millertime]

Jan 8, 2003

Training:
Dumbbell Press:
110*6
drop set
115*0 :cry:
75*12

Deadlifts:
warm-up
225*10
315*5
365*5

DB Row:
100*8

DB Shrug:
120*8

The only thing I ate before my workout was oatmeal at 7:00am, then trained at 6:00pm. I had no energy, it was a crappy workout.