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Saint Patrick
12-06-2002, 05:32 PM
So here I go, I've bulked up from about 160 to 191lbs. I've gained a good amount of LBM but I've gained a little bit of a belly too. I measured at 19% bf the other day, that's up from 15% when I started bulking. My primary source of EFA's will be nuts that I'll snack on throughout the day. I've started taking hydroxycut, 3 tablets twice daily. I won't be counting calories, as I find it extremely inconvenient (I know fitday is a good site, but I'm just gonna wing it). I've changed my macro's to 25f/30c/45pro. I'm drinking about a gallon of water throughout the day.

Supplements:
Vitamin C
B-Complex
Centrum multi-vitamin
teh Whey
Maybe a little bit of soy protein here and there
ECA (Hydroxycut, generic homemade, Animal Cuts)

My post w/o shake looks like this:
40g whey
1/3 cup Dextrose


so here goes...........

Franjipani
12-06-2002, 05:42 PM
Well then, let me be the first to wish you all the best with your cut:thumbup:

Vido
12-06-2002, 05:50 PM
I don't think you'll feel anything with only one tablet of Hydroxycut. Everybody's different, but most people I've talked to up the dosage from what it says on the bottle. Not trying to get you to risk your life or anything man, just saying I wouldn't be surprised if you didn't feel them working.

Saint Patrick
12-06-2002, 05:56 PM
Originally posted by Vido
I don't think you'll feel anything with only one tablet of Hydroxycut. Everybody's different, but most people I've talked to up the dosage from what it says on the bottle. Not trying to get you to risk your life or anything man, just saying I wouldn't be surprised if you didn't feel them working.

Yeah, I don't feel sheeeyat from the single tabs. Maybe I'll start w/ 2 tabs twice daily for the first week, then up it to 3 tabs twice daily after week 1.

Vido
12-06-2002, 06:01 PM
The only reason to work your way up in dosage is to allow your body to become used to them. I assume you've never used them before so you don't know how your body will handle them. If you think you're going to have no problems (I speak mostly of digestive problems) then I say get right into the full dose. You'll make better use of your bottle this way. I also don't think one bottle will be enough for you to be 100% pleased with the results, so be prepared to go through another one as well.

Saint Patrick
12-06-2002, 07:56 PM
Day 1:

Today's a rest day, because I worked chest/back/shoulders yesterday. It was a decent workout, but felt kinda weak because I was just plain tired.

10am - wake up, take vitamins and ECA
10am - 30g whey (mmmmm...stawberry flavor)
10:45 - Starbucks Latte (about 12oz. Whole Milk)
12:30 - Apple and a couple spoonfulls of natty PB, cup of hot green tea, take another ECA
2:30 - Banana & can o' tuna
5:30pm - 3 handfuls of Cashews (man, I'm still hungry)
6:45pm - 2 more handfuls of cashews (I can't wait to leave work)
7:30pm - Big bowl of my homemade chicken curry soup (main ingredients = chicken breast and brown rice)
9:30pm - 8oz. Pasta salad
10:15pm - Chicken salad on slice of WW bread x 2
1:00am - 1 1/2 cups (3 servings) cottage cheese
1:30am - 16oz. 1% Milk
2am - Bedtime.

Vido
12-06-2002, 08:18 PM
Originally posted by stpatrick44
Day 1:

Today's a rest day, because I worked chest/back/shoulders yesterday. It was a decent workout, but felt kinda weak because I was just plain tired.

10am - wake up, take vitamins and ECA
10am - 30g whey (mmmmm...stawberry flavor)
10:45 - Starbucks Latte (about 12oz. Whole Milk)
12:30 - Apple and a couple spoonfulls of natty PB, cup of hot green tea) Take another ECA
2:30 - Banana & can o' tuna
4pm - Cup of hot green tea
5:30pm - 3 handfuls of Cashews (man, I'm still hungry)

Make sure not to drop the cals too much man and keep protein intake high (minimum of a gram per lb of bodyweight). It looks like your at 60 g of protein for the day (30 from whey and 30 from tuna). I know you only posted your diet up until 5:30pm, but I'd be worried I hadn't eaten enough thus far if I were you.

Saint Patrick
12-06-2002, 08:36 PM
Originally posted by Vido


Make sure not to drop the cals too much man and keep protein intake high (minimum of a gram per lb of bodyweight). It looks like your at 60 g of protein for the day (30 from whey and 30 from tuna). I know you only posted your diet up until 5:30pm, but I'd be worried I hadn't eaten enough thus far if I were you.

well about another 20g combined from the PB and cashews and a little bit from the milk in my morning latte, but yeah I see your point.

Vido
12-06-2002, 08:50 PM
Originally posted by stpatrick44


well about another 20g combined from the PB and cashews and a little bit from the milk in my morning latte, but yeah I see your point.

I only count grams of protein from meat, eggs, and whey.

Saint Patrick
12-07-2002, 01:54 PM
Day 2: Another rest day

10:30am - wake up, take vitamins
11:30 - 30g Whey, Creatine w/ grape juice
1:30 - PowerBar ProteinPlus MRP
2:45 - Sweet & sour chicken & Fried rice from the food court in the mall (tasted kinda gross, but 'twas quite filling)
6:30 - banana & 24 oz 1% milk
8:30 - Chicken Salad Sandwich, apple
10:00 - 4 handfuls of cashews
1:00am 1 cup (2 servings) cottage cheese, 16oz 1% milk

Saint Patrick
12-08-2002, 11:54 AM
Day 3: Arm day, Bi's and Tri's
9:45am - wake up, take vitamins
10:15 - hash browns, 3 slices bacon, 3 pieces breakfast sausage links (I know, the pinnacle of healthy eating here)
11:30 - 30g Whey
2:15pm - Tuna Melt x 2
5:45 - 6:30 work out
6:30 - Post w/o shake
7:00 - 6" Subway Pastrami on Wheat
9:00 - 6" Subway Pastrami on Wheat
12:15am - 12 oz. Cottage Cheese and 20 oz. 1% Milk


Every set to failure

Triceps:
2 sets Standing Overhead (french) press
2 sets Cable press downs
2 Sets Skullcrushers

Bicep:
2 sets Wide Grip BB Curls
2 sets Concentration DB curls
2 sets Cable Curls

It was a good workout, definitely killed my arms, as this routine usually does.

Saint Patrick
12-09-2002, 01:20 PM
Day 4: Leg Day

10am - Wake up, take vitamins, 30g whey
11:00 - Starbucks Latte (about 12oz. Whole Milk)
11:30 - Oat Fruit Scone
1pm- PowerBar ProteinPlus MRP
2:30 - Can o' Tuna
4:15 - 3 handfuls of cashews, apple
6:30 - Handful of cashews, Banana
8:00 Work out
8:45 - Post w/o shake
10:30 - Bowl of Chicken Pesto w/ Angel Hair Pasta
1:00am - 12 oz. Cottage Cheese, 20 oz. Milk

2 sets butt-to the-floor squats
2 sets leg press
2 sets seated calf raises
2 sets lying leg curls

Lots of stretching afterwards.

Mik
12-09-2002, 01:48 PM
Good luck with the cut StPatrick!

Saint Patrick
12-10-2002, 07:06 PM
Day 5:

8:45am wake up
9am - 30g Whey
10:30 Starbucks Latte
12:00pm - PowerBar ProteinPlus MRP
2:30 - Bowl of chicken pesto w/ angel hair pasta
4:15 - Banana, 3 spoonfuls of natty pb
7:00 - Bowl of chicken pesto w/ angel hair pasta
9:15 - Bowl of chicken pesto w/ angel hair pasta (gotta love leftovers)
12:30am - 24 oz. 1% Milk, 30g Whey

Saint Patrick
12-11-2002, 01:04 PM
Day 6:

8:45 wake up, Creatine w/ grape juice, 30g whey
10:00 Quadruple grande latte
10:45 - Powerbar Proteinplus MRP
12:45pm - Handful of Cashews, Apple
2:45 - bowl of chicken pesto w/ angel hair pasta
5:00 - Banana
7:00 - Packet of Pastrami
8:00 - Medium sized plate of Chicken Breast & Brown Rice w/ Salsa
10:45 - Small plate of Chicken Breast & Brown Rice
Midnight - Handful of Cashews, 12 oz. Cottage cheese

Saint Patrick
12-12-2002, 12:23 PM
Day 7: Today was supposed to be chest/shoulder day, but I got lazy :(

8:45am - wake up, 30g whey
9:45 - Banana
10:30 - Starbucks Latte
12:30pm - Ham/Roast Beef Sandwich, handful of potato chips
2:30 - Can of Tuna
4:30 - 3 handfuls of cashews
6:15 - Powerbar Proteinplus MRP, 12 oz 1% milk
9:00 - Chicken Breast w/ Brown Rice
12:30am - Handful of Tortilla chips, Chicken Breast
1:00 - 12 oz. cottage cheese

Kayak_boy
12-12-2002, 10:07 PM
You like your Starbucks Latte's!!

:D

Saint Patrick
12-13-2002, 02:44 AM
Originally posted by Kayak_boy
You like your Starbucks Latte's!!

:D

Every morning, man. Can't start my day without my $4 cup of coffee.

Saint Patrick
12-13-2002, 01:59 PM
Day 8: Chest/Shoulder day

9:00am - 30 g whey
12:00pm - 3 handfuls of cashews
1:30 - Grilled Chicken Teriyaki w/o sauce, veggies, 2 spoonfuls of white rice.
4:00 - Grilled Chicken Teriyaki w/o sauce, 2 spoonfuls of white rice.
6:45 - work out
7:30 - post w/o shake
8:45 - Baked Salmon w/ brown rice
10:30 - Baked Salmon w/ brown rice
2:30am - Half a skinless chicken breast (ran out of dairy products)



2 sets flat BB bench 6-8 Reps
2 sets incline BB bench 6-8 reps
2 sets cable crossovers 6-8 reps
2 sets Military Press 6-8 reps
2 sets Front DB raises 10 reps

iLUDEd
12-13-2002, 02:23 PM
Originally posted by stpatrick44
Day 8:

9:00am - 30 g whey
12:00pm - 3 handfuls of cashews

full eh?

hows the hydroxxycut going? any side effects? i took them for a while, i noticed i was working a lil of that flab off my gut, but then again, it could have been the cardio that was doing it so i decided to save the rest of the container for when i was at the end of my cut n i wanted to shed that extra lil bit of bf that woudlnt go away..

Saint Patrick
12-14-2002, 01:12 AM
Originally posted by iLUDEd


full eh?

hows the hydroxxycut going? any side effects? i took them for a while, i noticed i was working a lil of that flab off my gut, but then again, it could have been the cardio that was doing it so i decided to save the rest of the container for when i was at the end of my cut n i wanted to shed that extra lil bit of bf that woudlnt go away..

I'm taking 3 tabs now twice daily, and I don't feel sh!t as far as an energy boost. I'm not doing any cardio yet, and haven't weighed myself so I don't know if it's actually working. I've only been on it a week though.

Saint Patrick
12-14-2002, 02:53 PM
Day 9:

11:15am wake up
11:30 - 4 strips bacon, little plate of hash browns
3:00pm - 30g Whey, Banana
3:45 - Peppermint mocha
6:00 - 1/2 skinless chicken breast, Couple handfuls of Tortilla chips
9:30 - Baked Salmon & Brown rice
3:00am - 2 Tacos, 1/2 burrito

Between 11pm and 2am, I chugged 2 Rolling Rocks, Drank 3 7&7's and a shot of Tequila. Shame on me. tuttut

Saint Patrick
12-15-2002, 05:38 PM
Day 10: Back day

2:45pm - wake up
3:00 - 30g Whey, Banana
4:45 - 2 Carne Asada Tacos, Horchata (Mexican Rice Milk)
7:00 - Workout
7:45 - Post w/o shake
9:30 - 6" Subway Pastrami on wheat
1:00am - 1 lb cottage cheese

4 Pull-ups
2 sets T-bar rows
2 sets Seated Cable rows
2 sets Seated Lat Pull-downs
2 sets SLDLs
5 Pull-ups

Saint Patrick
12-16-2002, 01:54 PM
Day 11: Leg Day

9:00am - 30g Whey
10:30 - Latte
11:50 - 4 Handfuls of Cashews
1:45pm - Apple
2:30 - Salmon & Brown Rice
5:40 - Banana
7:15 - Work out
8:00 - Post w/o shake
10:45 - Tuna Melt x 2
1:00 am - 8 oz. Cottage Cheese, 10 oz. 1% Milk


2 sets Squats
2 sets Leg press
2 sets Seated calf raises
2 sets Lying leg curls

2 Sets vertical hip raises (What the hell, abs could use a little work)

bradley
12-16-2002, 02:14 PM
Just curious if you have weighed lately? If so hows the progress?

Saint Patrick
12-16-2002, 03:36 PM
Actually I haven't weighed myself lately. I'm used to weighing myeslf without clothes, and my new gym doesn't have a scale in the locker room. I'll weigh myself soon and post the results.

beastin v6
12-16-2002, 03:47 PM
stpatrick44,

Do you count your calories?

Saint Patrick
12-16-2002, 04:36 PM
Originally posted by stpatrick44
I won't be counting calories, as I find it extremely inconvenient (I know fitday is a good site, but I'm just gonna wing it).

Saint Patrick
12-17-2002, 05:00 PM
Day 12: Was supposed to be arm day
7:45am - Wake up
11:00 - 30g Whey (don't ask why I didn't eat for 3 hours)
11:30 - Latte, Oat fruit scone
3:00pm - Jack-In-teh-box Grilled chicken sandwich (I didn't bring lunch to work today, and it was the only option)
5:00 - Banana
8:00 - 2 Beef Tacos, Horchata
Went to sleep at 10pm

Saint Patrick
12-18-2002, 03:39 PM
Day 13: Arm day

8:45am - 30g Whey
11:00 - Banana
12:30pm - Apple, 3 handfuls of cashews
2:30 - Can o' Tuna, more cashews
6:30 - 2 Beef Tacos, Horchata
8:15 - Workout
8:45 - Post w/o shake
10:45 - Tuna salad, Triscuit Crackers w/ cheese
1:00am - 12 oz. Cottage Cheese
1:30 - 10 oz Milk

Triceps:
2 sets Standing Overhead (french) press
2 sets Cable press downs
2 Sets Skullcrushers

Bicep:
2 sets Wide Grip BB Curls
2 sets Concentration DB curls
2 sets Cable Curls

Saint Patrick
12-19-2002, 03:21 AM
I was 188 with my clothes on today, that's down from 191 lbs nekkid about 3 weeks ago, so I've lost about 4 lbs.

I ran out of Hydroxycut, so I'm going back to my generic homemade ECA.

Saint Patrick
12-19-2002, 12:58 PM
Day 14:

9:00am - 40g Soy Protein
10:15 - Latte
12:15 - 3 Handfuls of Cashews
2:30 - Banana, 2 spoonfuls natty pb, Can of tuna
5:30 - 4 Handfuls Cashews
7:30 - Bowl of tuna casserole
11:30 - Bowl of tuna casserole
12:45am - 12 oz. 1% Milk

Saint Patrick
12-20-2002, 12:03 PM
Day 15 - Chest/Shoulders

9:00am - 30g Whey
10:00 - latte
12:30pm - Small plate of tuna casserole
2:30 - Little bit of Tuna casserole, a few grilled chicken breast strips, one meatball, couple bites of spaghetti.
5:45 - Banana, 2 Spoonfuls of natty PB
7:00 - Work out
7:40 - Shake
9:30 - little more casserole
10:45 - Taco Bell (couldn't help it, I got a craving for it)
midnight - 2 duckfarts
12:30 - 7 & 7
1:00 - 2 bud lights (shame on me)
2:00am - more taco bell
2:30am - pass out


2 sets flat BB bench 6-8 Reps
2 sets cable crossovers 6-8 reps
1 set Decline DB Flyes
2 sets DB Overhead Press 6-8 reps
2 sets Front DB raises 10 reps

fuzz
12-20-2002, 03:57 PM
Measured your body fat lately? Thats really want you want to lose, of course.

Saint Patrick
12-20-2002, 04:38 PM
Originally posted by fuzz
Measured your body fat lately? Thats really want you want to lose, of course.

I had it measured like 2 weeks ago when I started my cut, I was at about 19%. I cancelled my membership at the YMCA, and my new gym doesn't offer BF% testing. I'll use the mirror to measure my body fat from now on.

Saint Patrick
12-21-2002, 06:11 PM
Day 16

11:30am - wake up, 3 strips Bacon
12:00pm - 2 servings beef jerky (about 20g protein)
3:45 - BBQ Lunch: 2 spoonfuls rice & beans, 2 spoonfuls Mac & Cheese, 1 pork rib, about 10 oz beef brisket, little bit of BBQ chicken
7:45 - 4 spoonfuls rice & beans, BBQ chicken
10:00 - Bowl of Tuna Casserole
12:30am - 12 oz. Cottage Cheese
2:00am - Banana, 3 spoonfuls of Natty PB, 20 oz 1% milk

Saint Patrick
12-22-2002, 10:48 PM
Day 17: Back day

I ate some food and stuff, didn't really keep track of what and when I ate.

3 sets SLDL's
2 sets T-Bar rows
2 sets upright cable rows
2 Sets Lat Pull-Downs
2 sets Pull-ups (like 4 or 5 each)

Did some Ab stuff too........

Saint Patrick
12-23-2002, 12:42 PM
Day 18

9:00am - 30g whey
10:30 - Latte
1:00pm - Ham & Pork
2:30 - rice krispy treat

*edit - this really sucks, I feel full, but I still have the urge to eat. they're doing a pot luck at my work, and there's SO much food.
ugh.

4:30 - couple handfuls of beef jerky
5:20 - Banana
6:45 - Bowl of homemade chicken vegetable soup
10:30 - another bowl of homemade chicken vegetable soup
12:20am - Tortilla chips w/ guacamole
1:20 - few spoonfulls of cottage cheese

Saint Patrick
12-24-2002, 02:03 PM
Day 19

9am - 30g whey
10:30 - latte
12:30pm - 4 handfuls of cashews
2:30 - chicken & veggie stir fry
3:45 - half an apple
6:00 - Pastrami & Turkey Breast sandwich w/ Lite mayo, 16 oz Low Sodium V-8
7:00 - 8:30 - Nap
9:05 - 9:25 - Wind Sprints (6-10 sec intervals)
10:00 - 30g whey
12:30 - Chicken salad on slice of bread

Holy crap, I haven't done any sort of cardio in about 5 months, and those sprints kicked my a$$. I felt like I was gonna die afterwards.

Saint Patrick
12-25-2002, 02:17 PM
Day 20

10:00am - 3 Handfuls of cashews
10:30 - Small plate of my homemade hash browns.
1:00pm - 30g Whey
3:45 - Can of Tuna, Few handfuls of microwave popcorn.
5:30 - Decent sized piece of Ham, 4 Spoonfuls of stuffing
9:15 - 2 Pieces of ham, 4 spoonfulls of Scalloped Potatoes
10:45 - Wreath (like a rice krispie treat, only made w/ Corn Flakes), 16 oz. 1% Milk
1:45 - 10 oz. Lowfat Cottage Cheese

Alex.V
12-25-2002, 02:43 PM
You sure you're getting enough calories, man? Looking at what you got outlined up above, without some idea of portion sizes you may be falling a little short. I know you said you're not a huge fan of calories counting, but anytime you start a new phase of diet (bulking, cutting), it pays to have some idea of what you're looking at.

I mean, normally I'm not a big fan of counting calories, but then again I haven't cut in over a year. :)

Budiak
12-26-2002, 05:50 AM
Maybe if you had a job you wouldnt be so fat.


Fatty McFat.


btw,
Can't start my day without my $4 cup of coffee.

Consider yourself quoted, whitey.

Saint Patrick
12-26-2002, 01:41 PM
Originally posted by Budiak
Maybe if you had a job you wouldnt be so fat.

I HAVE a job, it's just a desk job, where I sit on my fat ass all day.

And who're you callin' whitey, cracka!

Saint Patrick
12-26-2002, 03:27 PM
Day 21: Arm Day

11:00am Wake up
12:30pm - Latte
1:15 - Bowl of cheerios
2:30 - 1/2 Bowl of my homemade Ham & Bean soup
5:30 - Bowl of Caesar Salad
8:30 - 9:15 - work out
9:15 post w/o shake
11:30 - 1/2 Bowl of my homemade Ham & Bean soup
1:15am - 1 1/2 cup Lowfat Cottage Cheese (about 40g protein)


According to my routine schedule, it's supposed to be Leg day, but my legs are still sore from the sprints I did 2 days ago, so today will be arm day, and I'll work the wheels next time.

Triceps:
2 sets Standing Overhead (french) press
2 sets Cable press downs
2 Sets Skullcrushers

Bicep:
2 sets Wide Grip BB Curls
2 sets Concentration DB curls
2 sets Negative Preacher DB curls (I'm gonna start doing these now instead of single arm cable curls).

Tried a few curl-grip chins too.

Budiak
12-26-2002, 05:08 PM
Maybe if you had a job, you wouldnt be so white, blackey.






*throws self in front of bus

Saint Patrick
12-27-2002, 12:09 PM
Day 22

9:00am - 30g Whey
10:30 - Latte
12:45 - 3 Handfuls of Cashews
2:30 - Can of Tuna, Bowl of Caesar Salad
6:30 - Bowl of my homemade Ham & Bean soup
8:15 - Few bites of Caesar Salad, Apple
8:30 - 20g Whey
11:00pm - 1am 5 or 6 tequila shots (lost count), chugged 1/2 beer, long island ice tea
2:00am - Drunk taco run - 2 Beef Tacos

bradley
12-27-2002, 02:32 PM
Do you have any carbs with your whey when you first wake up? Whey by itself will more than likely be oxidized for energy due to the overnight fast.

Saint Patrick
12-27-2002, 05:01 PM
Originally posted by bradley
Do you have any carbs with your whey when you first wake up?

No I don't. Maybe I should have a banana or something with it......

Saint Patrick
12-28-2002, 05:47 PM
Day 23: Leg Day

3:00pm - wake up
3pm-3:45 - lying in bed, recovering from hangover
3:45 - Can of tuna mixed w/ guacamole, few handfuls of cashews.
6:10 - Banana
6:30 - 5 Espresso shots w/ Half & Half
6:45 - work out
7:30 - puke up my banana & coffee
7:35 - post w/o shake
10:30 - Bowl of homemade chicken vegetable soup
Midnight - Bowl of homemade chicken vegetable soup
1:15am - 5 Handfuls of Cashews


2 sets Squats
2 sets Leg press
2 sets Standing Machine Calf Raises
2 sets Lying leg curls

5 mins intense cardio (heavy bag)

Ugh, I've never puked after a workout before, I think it was the Banana & Coffee 30 mins before, and the hangover.

Saint Patrick
12-29-2002, 02:01 PM
Day 24: Shoulders/Chest Day

I weighed 188 today, which kinda frustrates me. I know cutting is a long and slow process, but I think I need to drop more cals or add more cardio.......

11:30am wake up
Noon - 30g Whey, Banana
3pm - 4pm Walking around the mall (does that count as cardio? LOL)
4:00 - Pastrami & Turkey Breast Sandwich w/ lite mayo
5:45 - Workout
6:30 - Post w/o Shake
9:00 - Bowl of homemade Ham & Bean soup
10:00 - Chicken salad on Slice of bread
Before bed - 5 Huge spoonfuls of cottage cheese, 1 serving beef jerky ( I forget what time, I guess about 1am)

2 Sets Cable Crossovers
2 Sets Dips (BW to failure)
2 Sets Seated overhead DB press
2 sets Incline bench
2 Sets DB Front raises
2 Sets Flat Bench DB Flyes
1 more set of dips

10 Mins Treadmill (Went back & forth between Walking & Running)

I need to get myself a Dip Belt........

Franjipani
12-29-2002, 04:27 PM
Originally posted by stpatrick44
7:30 - puke up my banana & coffee


*lol* @ you timing this.....

I noticed you eat a lot of tuna casserole... Whats ya recipe???

Saint Patrick
12-29-2002, 06:06 PM
Originally posted by Franjipani
I noticed you eat a lot of tuna casserole... Whats ya recipe???

PM sent :p

Franjipani
12-30-2002, 04:24 AM
Originally posted by stpatrick44
PM sent :p

aye, aye Capitano ;)

Saint Patrick
12-30-2002, 02:46 PM
Day 25:

9:00am - 30g Whey
9:15 - Banana
10:30 - Latte (I got a small size today)
12:45pm - Couple Handfuls of Beef Jerky
2:20 - Bowl of homemade Ham & Bean soup
6:30 - Bowl of Chicken & Veggie Stir-Fry (mostly veggies)
6:45 - Chugged about 16-20 oz Milk
8:15 - 7 pot stickers (about 350 cals)
9pm - 11pm - Sleep
Midnight - 10 more pot stickers (about 600 cals, 80g Carbs 14g fat, 26g protein)





I felt hungry all day today............

Saint Patrick
12-31-2002, 07:53 PM
Day 26: New Year's Eve

I ate like Crap today. I didn't work out. Now I'm going to go drink myself stupid. That is all.

Saint Patrick
01-01-2003, 05:22 PM
Day 27: Back Day

3:00pm - Wake up
3:15 - 4 Slices Bacon
3:30 - Small bowl of Kung Pao Chicken
6pm - upchuck (not sure why, maybe it's my new prescription medication)
7:00 - work out
7:45 - Shake
9:00 - Bowl of Kung Pao Chicken, 20 oz. Low Sodium V-8
12:30am - Chicken Salad on slice of bread
1:45 - 10 oz. Cottage Cheese
2:15 - 24 oz. 1% Milk

5 mins Treadmill
5 mins Stationary Bike

2 sets SLDL's
2 sets Bent Over BB Rows
2 sets Upright Cable Rows
2 Sets Lat Pull-Downs (1 set behind the neck)

Abs: 2 Sets Vertical Hip raises

Saint Patrick
01-02-2003, 12:07 PM
Day 28: Arm Day

8:45am - 30g Whey, Banana
10:15 - Latte
2:20pm - 1/2 Bowl of Kung Pao Chicken
4:00 - Apple
6:30 - Turkey Sandwich w/ Lite Mayo
8:50 - Workout
9:40 - Shake
11:30 - 7 Pot Stickers
12:45am - 12 oz. Cottage Cheese
1:00 - 8 oz 1% Milk

10 Mins Stationary Bike

Triceps:
2 sets Cable press downs
2 sets Standing Overhead (french) press
2 Sets Skullcrushers

Bicep:
2 sets Wide Grip BB Curls
2 sets Concentration Curls
2 sets Negative Preacher DB Curls

I'm taking the next 2 days off cause I have my son this weekend.

Saint Patrick
01-03-2003, 05:51 PM
Day 29

8:45am - 30g whey, Banana
10:30 - Latte
1:30pm - Can of Tuna, Small plate (about 5 bites) scalloped potatoes
6:30 - Medium Sized Bowl of scalloped Potatoes
10:15 - 8 oz. Smoked Salmon (60g Protein)
11:00 - Plate of Broccoli w/ cheese melted on top.
1:30am - Quart of 1% milk

Saint Patrick
01-04-2003, 05:09 PM
Day 30

11:45am - 40g Whey, Banana
2:45pm - 2 Handfuls of Almonds, 4 oz Pasta Salad
5:00 - Bowl of Broccoli w/ 3 slices of cheese on top
8:30 - Bowl of Almond Beef Stir-Fry w/ Brown Rice (see recipes forum)

Man, talk about a calorie defecit! I planned on eating at least one more meal, but I fell asleep really early.

Saint Patrick
01-04-2003, 05:33 PM
Weighed in at 185 without clothes today, so I've lost about 5 lbs in the last month. Of course I drank no water up until 3pm, which was when I stepped on the scale, so I suppose that helped a little bit too.

I ran out of Hydroxycut a couple weeks ago, and I've just been using my generic homemade ECA. My next supplement purchase I'm gonna pick up some Animal Cuts.

Franjipani
01-04-2003, 06:48 PM
Originally posted by stpatrick44
I'm taking the next 2 days off cause I have my son this weekend.

I'd be puttin that down as cardio myself:p.

I had a dinner party last night (the boys had gone fishing and caught massive Baramundi & marlin). First time I'd had kids in my house though .....Man alive....didnt realise the place needed to be "CHILD PROOF" :eek:.

Anyway, hope you have fun with him:D

Saint Patrick
01-05-2003, 11:42 PM
Day 31: Leg Day

Didn't track diet......

10 Mins Treadmill (9 mins Walking, 1 min Jogging)
5 mins (2 miles) Stationary Bike

2 Sets Squats
2 Sets Lying Leg Curls
2 Sets Leg Extensions
2 Sets Seated Leg Press
2 Sets Machine Calf Raises

Saint Patrick
01-07-2003, 11:32 AM
1/6/03 Day 32 off day

I would've tracked my diet, but the phucking board was down....

Saint Patrick
02-03-2003, 10:05 PM
Well I've been cutting for 2 mos now, and I've dropped 10 lbs. I'm down to 180, so that's about a pound a week. It looks like I've kept the muscle size (looking in the mirror), but I've definitely lost strength in all my lifts. I'm not sure if that's just due to my calorie-restricted diet, or if I've actually lost muscle.........

Rastaman
02-05-2003, 01:47 AM
Originally posted by stpatrick44
Well I've been cutting for 2 mos now, and I've dropped 10 lbs. I'm down to 180, so that's about a pound a week. It looks like I've kept the muscle size (looking in the mirror), but I've definitely lost strength in all my lifts. I'm not sure if that's just due to my calorie-restricted diet, or if I've actually lost muscle.........

If you've lost strength in all your lifts, you've lost muscle. You might be restricting your calories a bit too much.

Saint Patrick
02-23-2003, 11:00 PM
Sunday 2/23 Arm Day

20 mins stationary bike (7 miles)

2 sets concentration curls
2 sets negative DB curls
1 set BB curl
1 set single arm cable curl

2 sets Rope press downs
2 sets close grip bench
2 sets standing DB french press

Diet:
meal 1: Skinless grilled chicken breast with about 8 pieces of asparagus
meal 2: quadruple latte, bowl of cheerios
workout
meal 3: post w/o shake
meal 4: Chicken caesar salad
meal 5: Banana Oatie (see recipes forum) w/ 8 oz 1% milk, 4 handfuls of almonds

Franjipani
02-24-2003, 01:51 AM
How is the cutting coming along Paddy ?? :)

Saint Patrick
02-24-2003, 02:49 PM
well, it's going ok, I'm not as fat as I was 10 pounds ago, but I still have a good 4-5% bf to lose before I'll be where I want to be. I'm gonna sign up for a softball league, so that'll help keep me active (outside of the gym I'm a lazy turd). I stopped taking creatine for now, and my lifts haven't gone down any because of it. I ran out of ECA, and I'm gonna get more soon, just been putting it off.

Frozenmoses
02-24-2003, 06:57 PM
Hey hey, another journal for me to terrorize. Bwahaha.

Diet looks pretty ace for a cut, man. Why don't ya post your lift numbers so we can watch your progress too? Eh? EH?!

Saint Patrick
02-26-2003, 01:11 AM
hmmmm I suppose I could, my lifts have gone down for chest excercises (bench, flyes, dips, etc). Most other lifts seem to be staying the same since I started my cut.

2/25 Leg Day

20 mins stationary bike (7 miles)

ATF Smith Squats:

135x10, 225x8, 225x8

Leg Extensions:

70x10, 70x8, 50x8

Lying Leg Curls:

70x8, 70x8

Seated Calf Raises:

90x12

Standing Machine Calf Raises:

100x15, 100x12

Lever Seated Hip Adduction:

160x10, 160x8


Meal 1: 40g whey, 1/2 Banana oatie, Latte
Meal 2: Lean Cuisine Cheese Canneloni (300 cals, 18g pro)
Meal 3: 2 servings beef jerky, 3 handfuls almonds
Meal 4: pre-workout shake (40g)
Meal 5: post w/o shake
Meal 6: 10 oz. Baked Alaskan King Salmon

Saint Patrick
02-27-2003, 10:11 PM
2/27 Back Day

15 Mins Stationary Bike

Curl Grip Chins:

BWx8, BW x 7

SLDL's:

135x8, 205x5, 185x8

Seated Upright Cable Rows:

110x12, 110x10

Wide Grip Lat Pull-Downs:

100x10, 100x10

BB Smith Shrugs:

185x15, 185x15x 185x12

Franjipani
02-28-2003, 04:09 AM
Originally posted by Saint Patrick
I'm gonna sign up for a softball league, so that'll help keep me active (outside of the gym I'm a lazy turd).

Sounds like fun.... have you done it yet??:D

Saint Patrick
02-28-2003, 10:54 PM
I'll start next weekend. This weekend I'm busy cause I have my son, I'm fixing my car, and helping a friend who's moving. *whew*

2/28 Chest/Shoulders

20 Mins Stationary Bike

Dips:

BWx10, BWx8

Flat BB Bench:

135 x 10, 135 x 8 (see comments below)

Cable Crossovers:

80/side x 10, 70x8, 60x10

Incline Overhead DB Press:

45's x 10 x 2

Shoulder Press:

55/side x 10, 45's x 9.5

DB Front Raises:

30x10, 25x10

My Bench is really weak now for some reason compared to my other lifts. When I was bulking I was pushing 185 for sets instead of 135. Most other lifts have stayed the same, so I'm kind of at a loss.......

Diet: Halfway decent.

Saint Patrick
03-02-2003, 09:16 PM
3/2 Arm Day

20 Mins Stationary Bike (7 miles)

Tricep Rope Press-Downs

(Drop set)150x6 + 120x4, 120x10

Seated Barbell Skulls

65x8, 65x8

Standing OH DB French Press

45x10, 40x10

EZ-Bar Preacher Curls

65x10, 65x8

Concentration Curls

30x8, 30x8

Diet:

Meal 1: 40g Whey, 5g Glutamine
Meal 2: 1 handful cashews, 2 handfuls pistachios (more of a snack than a meal)
Meal 3: 6" Subway Chicken Teriyaki on Wheat w/ Double Meat
1 hour before workout: 2 Cups of hot black coffee
Workout
Meal 4: 40g Whey, 5g Glutamine (post w/o)
Meal 5: 15 Prawns, Sauteed in Olive Oil (36g protein)
Meal 6: Medium sized bowl of Snow Crab Ravioli in Marinara Sauce
Midnight Snack: 18 oz. Cottage Cheese (yum!)

Frozenmoses
03-02-2003, 09:20 PM
Curl jockey! How many cals you eating around, and what ya weighing in at?

Saint Patrick
03-02-2003, 09:26 PM
lol I did 4 sets for biceps, and I only work them once a week :p

I'm eating 2000-2200 cals, and I've been stuck at 180 for a couple weeks.

Gonna start doing more cardio and see if that helps......

I just picked up another can of Animal Cuts too, so that should help as well. I've been off the ECA for about 10 days.

Manveet
03-02-2003, 10:19 PM
My Bench is really weak now for some reason compared to my other lifts. When I was bulking I was pushing 185 for sets instead of 135. Most other lifts have stayed the same, so I'm kind of at a loss.......

Damn, that's a lot of strength lost there man. How much were you weighing in at when pushing 185? How long have you been cutting for?

Saint Patrick
03-02-2003, 11:02 PM
I was about the same weight, actually. Difference is, I was on my way UP, now I'm on my way DOWN. Back then, I was taking in about 3500 cals/day, so I had more energy for my lifts (at least that's my theory). What puzzles me, is that most other lifts have stayed the same. I feel like a complete sissy benching 135 cause I know I'm better than that.

Saint Patrick
03-03-2003, 09:31 PM
3/3 Off Day (Cardio)

30 Mins Swinging at the batting cages
20 Mins Stationary Bike (7 miles)
10 mins Rowing Machine
2 sets crunches (BWx30, BWx20)

Meal 1: 6" Subway Pastrami on Wheat (Double Meat) & Starbucks Latte
Meal 2: 30g Whey, 5g Glutamine
Meal 3: 30g Whey, 5g Glutamine (post w/o)
Meal 4: Whole Steamed Artichoke, 1/2 bowl of Snow Crab Ravioli in Marinara Sauce
Meal 5: 6 oz Cottage Cheese, 24 oz 1% milk

Saint Patrick
03-06-2003, 11:56 PM
3/6 Chest/Shoulders (I skipped leg day this week)

10 Mins Treadmill Walking (1/2 Mile)

20 Mins Stationary Bike (7 1/4 Miles)

Flat BB Bench:

135 x 10, 155 x 10, 155x10 (meh, at least it was better than last week)

Dips:

BWx10, BWx10

Cable Crossovers:

80/side x 10, 70x10, 70x10

DB Front Raises:

25x10, 25x15

Shoulder Press:

55/side x 10, 55/side x 8

I actually had more energy to work out this time. Perhaps it was the cup of strong hot black coffee right before I hit the gym.

Meal 1: 40g Whey
Meal 2: 2 Slices Meat Loaf, 8 oz Baked Beans
Meal 3: 15 oz can Dinty Moore Beef Stew
Meal 4: Post w/o shake
Meal 5: 16 oz Cajun Catfish Fillet, 10 pieces of Pan-Seared Asparagus

Saint Patrick
03-08-2003, 08:32 PM
3/8 Back Day

15 Mins Stationary Bike (5 1/2 Miles)

Curl Grip Chins:

BWx9, BW x 6

T-Bar Rows:

80 x 10, 70 x 10, 70x 8

Seated Upright Cable Rows:

110x12, 110x12

Wide Grip Lat Pull-Downs:

100x10, 100x10

Machine Shrugs:

180 x 20, 230 x 20, 230 x 15

Saint Patrick
03-09-2003, 05:25 PM
GRRRRRR ME NO HAPPY!!!!!

I've gained 3 pounds! I'm back up to 183lbs.

*gets on the treadmill and runs like 234.76 miles*

GIS
03-09-2003, 06:15 PM
I would reccomend doing a bit longer sessions of cardio. You should be doing at least 30 minutes of continuous exercise, and that's generally the point where fat begins to be burnt. Most up until that 30 min marker is glycogen and sugar stores in the body.

Try doing 45 minutes stationary bike or 45 minutes of light tredmill/natural jogging.. continuously. You don't have to go very hard- you should only be hitting like 140 BPM for your heart rate. In other words, you should still be able to carry on a convorsation when doing cardio and not heaving like a 600 lb person walking up the stairs.

_-_v_-_
03-09-2003, 06:22 PM
I'd use HIIT instead, IMO.

I think it's far more effective for fat loss.

Saint Patrick
03-09-2003, 08:38 PM
GIS - I'll try that. I've only kept it to about 20 mins so far, because I usually do cardio on training days. Perhaps I'll just do it on off days and do it twice as long.

-V- - I know HIIT kicks ass for fat burning, but I just can't handle it. I have no stamina when it comes to the high intensity stuff.

3/9 Legs and Abs

20 mins stationary bike (7 miles)

Squats:

135x10, 225x10, 250x10

Kneeling Hip Extension:

90 x 10, 140 x 10

Seated Leg Extensions:

70x10, 70x8

Lying Leg Curls:

35/side x 10, 35/side x 8

Standing Machine Calf Raises:

120x20, 120x20

Lever Seated Hip Adduction:

160x10, 160x10

2 sets crunches to failure (25, 20)

OY! My aching glutes!!! I need some swedish chick named Helga to give me a butt-rub or something.


Meal 1: 40g whey, Bowl of Corn Flakes
Meal 2: Post w/o shake
Meal 3: 12 oz. Baked Alaskan King Salmon, 1 Crown of Broccoli
Meal 4: 40g Whey mixed w/ 20 oz 1% Milk

I know I ate more protein powder than actual food, but today was the exception, and not the rule.

Saint Patrick
03-10-2003, 11:24 PM
3/10 off day

Spent about 45 mins swinging at the batting cages today, got a haircut, and I might go do some cardio later if I'm feeling up to it.

Meal 1: 40 g whey, Latte
Meal 2: Few Pieces of Beef Jerky, few handfuls of pistachios.
Meal 3: 12 oz. Baked Alaskan King Salmon, 1 Crown of Broccoli
Meal 4: 8 oz Salmon, 8 oz Rosarita refried beans
Meal 5: Quaker Granola bar
Before Bed: 1 more granola bar, 16 oz 1% milk



Picked up Some Granola bars, and I'll be having one in the morning along with my whey and coffee.

Frozenmoses
03-11-2003, 07:00 AM
Diet's looking pretty good, Patty. 45 mins in the batting cages sounds fun; I need to find some friggin' batting cages around here!

Saint Patrick
03-11-2003, 03:57 PM
Hell yeah, it's really fun.

Meal 1: 2 Granola bars, Latte
Snack: 2 servings beef jerky
Meal 2: Lean cuisine roasted garlic chicken
Meal 3 (after workout): Lean Cuisine Grilled Chicken Caesar
Snack: Another Granola bar
Meal 4: 8 oz Salmon
Meal 5: 40g Whey w/ 12 oz 1% Milk


40 Mins Stationary bike
5 Mins Heavy bag

I need to do cardio like this more often. 40 mins on the bike wasn't nearly as bad as I thought it'd be.

Saint Patrick
03-13-2003, 11:59 PM
3/13 Chest/Shoulders Quick n' Dirty workout

Warm up: 40 Push-Ups

DB Front Raises:

25x10, 25x10

Incline DB Overhead Press:

45/side x 10, 45/side x 10

Cable Crossovers:

80/side x 10, 70x10

Flat Bench cable flyes:

2 sets, dont remember the reps or weight lol

Grand finale: 20 push ups.

I only took about 1-2 mins in between all sets. I was in & out in about half an hour. I havent done push-ups in about 6 months. I actually enjoyed them, it was a nice change of pace.

Meal 1: 40g Whey w/ 12 oz milk, trail mix bar, latte
Meal 2: Lean Cuisine Cheese Canneloni
Meal 3: few handfuls of nuts
Meal 4: Post w/o shake
Meal 5: 4 servings beef jerky, 11 pieces of Pan-Seared Asparagus

Saint Patrick
03-14-2003, 10:38 PM
3/14 Teh cardio

40 mins stationary bike
5 mins heavy bag

Meal 1: Nutri-grain Bar, Latte
Meal 2: Plate of Teriyaki Chicken w/ side salad and about 5 bites of rice
Meal 3 (post workout): 30g whey, 5g Glutamine, handful of cheetos
Meal 4: 1/2 bowl of Chicken Vegetable Stir-Fry with Brown Rice.

The week in retrospect:

My training was pretty lax this week, only lifted 2 days. I'll pick up the pace next week and step it up a notch. My Intention is to do cardio on all my off days. At least I kept my diet clean this week, I guess that counts for something.

bradley
03-15-2003, 04:10 PM
Might want to get some protein in with that first meal, and some carbs postworkout. The whey postworkout will probably be converted to glucose to refill glycogen stores via gluconoegenesis . Doesn't look like many cals. How many cals are you shooting for each day?

Saint Patrick
03-16-2003, 08:56 PM
Brad - well if you look at my other meals, you'll see that I usually Have 40g whey in the morning and 1/3 cup dextrose post workout. 3/14 was an exception to both. I did eat another meal after #4, I just can't remember what. I'm aiming for 1900-2100 cals/day.

P.S. Do you really think I need the dextrose post workout after JUST CARDIO?

bradley
03-17-2003, 05:31 AM
I was referring more to postworkout shakes after weight training. If you are including the dextrose after your weight workouts then that sounds good.

No the dextrose after cardio would not be necessary if it is just moderate intensity cardio since this would be considered aerobic exerercise. If it was HIIT then you might consider adding dextrose postworkout.

I would also try and shoot for some protein with the first meal. I noticed some days you getting any protein in with that first meal. Keep up the hard work:)

Saint Patrick
03-18-2003, 01:06 AM
Yeah I've been taking 2 scoops of whey in the morning, I've just been neglecting it here and there (especially weekends). I need to take it EVERY morning. I start my 4 week 1-Test cycle tomorrow, so protein intake will be more important than ever.

bradley
03-18-2003, 10:36 AM
You going to keep the journal updated with your progress on the 1-test? Good luck with it.

Saint Patrick
03-18-2003, 02:14 PM
Yeah, I'm gonna post progress, and try to get some before and after pics.

3/18 Back Day


45 Mins Stationary Bike (16 Miles)

Curl Grip Chins:

BWx10, BW x 10 (new PR woohoo!!)

Bent Over BB Rows:

65x10, 90x9, 80x9 (first time doing these)

Close Grip Seated Cable Rows:

100x10x3

Rear Lat Pull-Downs:

100x10 100x10, 100x8

Machine Shrugs:

90/side x 20, 115/side x 15

Smith Shrugs:

145x22


Meal 1: 40g Whey, Granola Bar, 3 1-T Ethergels
Meal 2: 2 servings beef jerky, handful of almonds
Meal 3: Lean cuisine Glazed Chicken (25g carb, 21g pro, 5g fat) 230 cals
Meal 4 (30 mins before w/o): 30g Whey, Granola bar, pack of animal cuts, 3 more ethergels
Meal 5 (post w/o): 40g whey, 1/3 cup dextrose, 5g glutamine
Meal 6: Medium-Sized bowl of cheese ravioli w/ Marinara Sauce, 6 oz. fresh crab meat w/ 1/2 tbsp butter


Hit a new PR on chins, I'd never hit 10 before, let alone for 2 sets! (a couple more months, and I'll actually need a weight belt :D) This is about the only lift that's actually gone UP since I started cutting. I started doing BB rows, I'm gonna add this into my back routine now. I didn't know what kind of weight I could pull, so I just grabbed something and tried to get a feel for my 10 rep max. I weighed in at 177 today, and that was post workout, so I'm back on track. I need to get me a pair of calipers so I can measure bf%.

Saint Patrick
03-19-2003, 08:11 PM
3/19 Chest/Tri's

45 Mins Stationary Bike (16 Miles)

Dips:

BWx15, BWx15, BWx10

Superset: Lying Skullcrushers to Close Grip EZ Bar Bench:

85x8 (both) 75x8 (both)

Incline BB Bench:

115 x 8 x 2 (Haven't done incline in a couple months)

Cable Crossovers:

80/side x 10, 70x10, 60x10

Cable Press-Downs:

130x8 (Rope), 130x8 (straight bar)

Meal 1: 40g whey, granola bar, latte, animal cuts, 2 ethergels
Meal 2: 2 handfuls cashews, 2 pieces of beef jerky
Meal 3: 1/2 bowl of Chicken Vegetable Stir-Fry with Brown Rice, 2 ethergels
Meal 4 (pre-workout): 20g whey w/ 8oz 1% Milk, granola bar, animal cuts, 2 ethergels
Meal 5 (post-workout): 40g whey, 1/3 cup dextrose, 5g Glutamine
Meal 6: Slice of Papa Murphy's Stuffed Pizza
Before Bed: 8 oz Cottage Cheese

MonStar
03-19-2003, 08:27 PM
Close Grip Seated Cable Rows:

100x10x3

Rear Lat Pull-Downs:

100x10 100x10, 100x8

Few questions about your exercises SP. First of all when you say close-grip are these done with a v-bar, or no? Also rear lat pulldowns---are these done behind-neck?

Alke
03-19-2003, 09:26 PM
just thought Id chime in

what is your BF at, seems like you have lost a lot of weight really fast, which is good and bad. I mean, if you lose weight too fast your gonna lose muscle as well.

You might want to think about upping the cals way up on a cheat day to kick your metablism up if you wanta keep up with the cutting, maybe your body has adapted to the low calorie intake you been on the last two months........my .02

or you can drink more coffee (not sure if that is good or bad either but), I drank BUCKETs of coffee when I was cutting LOL

Saint Patrick
03-19-2003, 10:25 PM
Monstar: Yes, and yes.

Kenn: I had my bf% measured a month ago at 17%. I'm really not dropping weight that fast, I've been averaging about a pound a week. There was a 2 or 3 week span where I plateaued at 180 and couldn't break it. I think the increased cardio helps. I drink plenty of coffee, I just don't post it in my diet, because I drink it black, which means basically zero calories.

Saint Patrick
03-22-2003, 02:31 PM
I'm changing my routine split.

Here's my old split

1 - Chest/Shoulders
2 - Arms (bi/tri)
3 - Legs
4 - Back

(abs on random day once a week when i felt like it)

Here's my new split:

1 - Chest/Tri
2 - Back/Bi
3 - Legs
4 - Shoulders

I'm gonna follow this through the end of my cut. When I start bulking again I'm going to start WBB1.

Saint Patrick
03-22-2003, 08:44 PM
3/22 Legs/Abs

55 mins Stationary Bike (20 Miles!!!)

Lying Leg Curls:

80 x 10, 90x10, 80x8

Leg Extensions:

3 sets (hell I don't even remember the weight)

Standing Machine Calf Raises:

140 x 20 x 2

Seated Lever Hip Adductors:

160 x 10, 160 x 8

Crunches:

BW x 20

Swiss Ball Crunches:

BW x 20, BW x 15

I skipped squats this week because my glutes were killing me from teh cardio. Next time I'll skip the cardio on leg day.

Diet: Not too shabby.

Saint Patrick
03-23-2003, 04:57 PM
3/23 Shoulders

50 Mins Stationary Bike (18 Miles)

Standing Military Press:

115 x 8, 105 x 8

Shoulder Press:

45/side x 10, 45/side x 15

DB Front Raises:

25 x 10 x 2


Meal 1: 30g Whey w/ milk, Bowl of Cheerios
Meal 2: post w/o shake
Meal 3: Lean Cuisine Glazed Chicken
Meal 4: Baked Salmon Fillet w/ Pan-Seared Asparagus
Meal 5: 3 Girl Scout cookies w/ Glass of Milk

Saint Patrick
03-25-2003, 08:38 PM
3/25 Back/Bi

Curl Grip Chins:

BWx10, BW x 10

Bent Over BB Rows:

90x10, 80x10

Close Grip Seated Cable Rows:

100x10x2

Wide Grip Lat Pull-Downs:

100x10x2

Machine Shrugs:

135/side x 15, 135/side x 20

EZ-Bar Preachers:

65 x 8, 65 x 5

Standing DB Hammer Curls:

30 x 8

My Biceps had no energy today, I think they were pre-exhausted from the back exercises. My biceps were never a strong point, but today was just pathetic. Next Week I'll do Biceps first.

Saint Patrick
03-26-2003, 10:16 PM
3/26 Chest/Tri

Flat BB Bench:

135 x 10, 165 x 10, 155 x 10

Dips:

BW x 15, BW x 10

Cable Crossovers:

70 x 15, 70 x 10, 60 x 10

Standing DB French Press:

45 x 10, 50 x 14 (failure)

Cable Press-Downs:

130 x 10 (Tri's had no energy left)

Saint Patrick
03-30-2003, 11:38 PM
3/30 Cardio

40 Mins Stationary Bike

Meal 1: Clif Bar, 20 oz 1% Milk\
Meal 2: Taco Bell tuttut
Meal 3: Hooters Buffalo Chicken Sandwich
Meal 4: Handful of Soy Nuts, Bowl of Hot & Sour Soup
Before Bed: Soy Nuts & Milk


Today was a Semi-cheat Day. Tomorrow is shoulders.

Saint Patrick
03-31-2003, 11:08 PM
3/31 Shoulders

50 Mins Stationary Bike (18 Miles)

Shoulder Press:

55/side x 15, 55/side x 15

DB Front Raises:

25 x 10 x 2

Standing upright BB Rows

2 sets (forget the weight)


Meal 1: 30g Whey w/ milk, Granola Bar, Latte
Meal 2: Salmon Fillet
Meal 3: 1/2 Ham & Roast Beef Sandwich, Oatmeal Raisin cookie
Meal 4: post w/o Shake
Meal 5: ham & turkey sandwich

bradley
04-01-2003, 06:48 AM
Still using the 1-Test and if so seen any results? Are you performing cardio before your weight training session or doing them at different times?

Saint Patrick
04-01-2003, 02:19 PM
Bradley - I'm halfway through a 4 week cycle - I've noticed strength gains in some lifts, but I haven't noticed any difference in the mirror (I didn't expect a miracle).

I do my cardio right before lifting.

Saint Patrick
04-01-2003, 03:35 PM
My Foreman Grill came today WOOHOO!!!!!

I won it from an incentive thing they were doing at my work. I've never used one before.

Saint Patrick
04-01-2003, 10:05 PM
4/1 Back/Bi's

Heavy Bag: 5 - 1 minute Intervals

Curl-Grip Chins:

BW x 10 x 2

DB Concentration Curls:

30 x 10 x 2

Bent Over BB Rows:

70 x 10 x 2

Wide Grip Lat Pull-Downs:

110 x 10 x 2

Wide Grip BB Curls:

65 x 10, 60 x 10


Meal 1: Oatmeal Raisin Breakfast Cookie w/ 10 oz 1% Milk, Latte
Meal 2: 2 Handfuls Nuts, Salmon Fillet
Meal 3: Clif Bar before w/o, pack of animal cuts
Meal 4: Post w/o shake
Meal 5: Lean Cuisine Swedish Meatballs
Meal 6: (before bed) 3 servings lowfat cottage cheese



Weighed in at 176 today, waist measured 33" around the navel.

Saint Patrick
04-02-2003, 10:04 PM
4/2 Chest/Tri/Abs

No Cardio

Superset: Lying Skullcrushers to Close Grip EZ Bar Bench

85 x 8, 75 x 8, 75 x 8

Flat Bench DB Flyes:

30 x 10 x 3

Cable Press-Downs:

140 x 10 x 2

Push-ups:

BW x 20 x 2

Crunches:

BW x 30 x 2

Vertical Hip Raises:

BW x 20

Today was a quick workout because I had my son with me, and the Gym's day care closed 40 mins after I got there.

Meal 1: Granola bar (woke up late for work, no time for whey)
Meal 2: Can of Tuna w/ Hot sauce, 2 handfuls pistachios
Meal 3: Lean Cuisine Swedish Meatballs
Meal 4: Post w/o shake
Meal 5: Can of Tuna w/ Hot sauce, 2 handfuls pistachios
Meal 6: (before bed) 3 servings lowfat cottage cheese

Budiak
04-03-2003, 12:29 AM
You should do your cardio after you lift. That way you can use your muscle glycogen for energy to lift with maximum intensity and you can use the leftover liver stores and fat and **** to burn for energy while doing your cardio at the proper intensity.

Saint Patrick
04-03-2003, 12:43 AM
Originally posted by Budiak
You should do your cardio after you lift. That way you can use your muscle glycogen for energy to lift with maximum intensity and you can use the leftover liver stores and fat and **** to burn for energy while doing your cardio at the proper intensity.

You know it's funny. a Trainer at my gym was telling me the same thing earlier tonight. I'm gonna do dat sh!t.

One question though. Is it okay to wait like 50 mins (the duration of my cardio) after weights to drink my protein shake? I'm used to drinking it right after lifting.

Budiak
04-03-2003, 02:31 AM
I think its fine. If I didnt know that your shake is probably like 96 ounces of chocolate, cream, and caramel I'd say to eat it immediately after workout and then do cardio immediately but your belleh would be doing the pukie dance.

Or..uh.

Man, I'd never seen a zombie vomit until I saw one bite into your moms ass. THAT was some nasty ****.

arjun
04-03-2003, 03:02 AM
Originally posted by Saint Patrick
I'm changing my routine split.

Here's my old split

1 - Chest/Shoulders
2 - Arms (bi/tri)
3 - Legs
4 - Back

(abs on random day once a week when i felt like it)

Here's my new split:

1 - Chest/Tri
2 - Back/Bi
3 - Legs/Abs
4 - Shoulders

I'm gonna follow this through the end of my cut. When I start bulking again I'm going to start WBB1.

I was reading your previous posts and i wa going to comment on the muscle group combos you were working. When you were training your chest you also were working out your tri's, and the same with the back and bi's. Glad you switched it around.

Also, doing cardio before you lift warms up your muscles. You should also stretch before and after your workout. Most people dont realize how important this is, even if you are only training at body building with no other goals, stretching your muscles before hand helps avoid injury and makes it easier to perfom full range of motion, stretching afterwards will help keep your muscles from shortening and realeses lactic acid (i think thats what it is), which cuts down your recovery time. After a workout you will find that stretching is far easier than before, feels great, and you are actually more limber, especially after cardio. In any case, keep up the good work!

Saint Patrick
04-03-2003, 12:26 PM
Yeah need to start stretching more. I stretch a little in between sets and excercises, but I need to really stretch before and after.

Saint Patrick
04-03-2003, 01:04 PM
4/3 Wheels

Parallel Squats:

135x10, 225x10, 315 x 10, 245x15

Machine Seated Leg Extensions:

100 x 10, 140 x 10, 140 x 10

Machine Lying Leg Curls:

100 x 10 x 2

Standing Machine Calf Raises:

150x25

Lever Seated Hip Adduction:

160x10, 150x10

Meal 1: 30g whey, breakfast cookie & 16 oz 1% milk
Meal 2: Can of tuna w/ hot sauce, 2 handfuls of nuts
Meal 3: Small Bowl of Dirty Rice, Lean Cuisine Grilled Chicken
Meal 4: (pre-workout) Clif Bar
Meal 5: Post w/o Shake (puked it up 30 seconds later, so I guess that doesn't count)
Meal 6: Can of tuna w/ hot sauce, 5 crackers

Saint Patrick
04-04-2003, 08:22 PM
4/4

I'm taking a much-needed off day. My whole body aches.

Meal 1: 30g whey, Granola bar
Meal 2: Can of tuna w/ hot sauce, 2 handfuls of nuts
Meal 3: Lean Cuisine Cheese Canneloni
Meal 4: 4 Vietnamese Spring Rolls w/ Peanut Sauce
Meal 5: Ham & Turkey Sandwich

Saint Patrick
04-05-2003, 09:49 PM
4/5 Shoulders

Standing upright BB Rows:

80 x 10, 70 x 10, 70 x 10

DB Front Raises:

25 x 15, 25 x 10

Shoulder Press:

55/side x 15, 60/side x 12, 55/side x 10

DB Row:

40 x 15

Machine Shrugs:

115/side x 25, 125/side x 15


Diet: Decent

Saint Patrick
04-08-2003, 01:30 AM
4/7 Chest/Tri

Today was scheduled to be back/bi but I somehow got my days messed up (DOH!)

Flat Bench DB Flyes:

35 x 10 x 2

Dips:

BW x 15, BW x 20 (new PR!!!), BW x 9.5 (failure)

Standing OH DB French Press:

50 x 9 x 2

Cable Crossovers:

80 x 10, 70 x 10, 50 x 10

Cable Press-Downs:

120 x 20

Push-ups:

BW x 22

Cardio:

55 Mins Stationary Bike (20 Miles)

Meal 1: Clif Bar, 16 oz. 1% Milk
Meal 2: Small serving of Kung Pao Chicken
Meal 3: Can of Tuna w/ hot sauce
Meal 4: post w/o shake
Meal 5: 2 - 4 oz. Lean Ground beef cheeseburgers
Meal 6 (before bed): 16 oz. Cottage Cheese

Saint Patrick
04-08-2003, 05:45 PM
4/8 Back/Bi/Abs

Curl-Grip Chins:

BW x 13.5 (new PR), BW x 8

DB Concentration Curls:

35 x 10, 30 x 10

Bent Over BB Rows:

90 x 10 x 2

Wide Grip Lat Pull-Downs:

110 x 10 x 2

Seated Close-Grip Cable Rows:

110 x 10 x 2

Wide Grip BB Curls:

65 x 10 x 2

Cardio - 50 Mins Stationary Bike

Swiss Ball Crunches: BW x 35

Floor Crunches: BW x 35

Hanging Leg Raises: BW x 20


Meal 1: Clif Bar w/ 16 oz 1% Milk
Meal 2: Quaker Chocolate Chip Granola Bar
Meal 3: Can of Tuna w/ 2 handfuls of nuts
Meal 4: Post w/o shake
Meal 5: 4 oz. Lean Ground beef cheeseburger
Meal 6: Another 4 oz. Lean Ground beef cheeseburger

arjun
04-10-2003, 01:14 AM
How are those cliff bars? My buddy has been trying to get me to buy them for a long time, im starting quite a collection. When i get tired of designer whey i can munch on a nitro-tech, when i get tired of that i can move on to some super nasy but super high pro and carb generic bars.

And are you doing cardio before or after lifting? I always like doing cardio first to get my muscle warm, but i heard that cardio after will help burn more cals.

Saint Patrick
04-10-2003, 12:31 PM
The clif bars are awesome, all natural ingredients, no HFCS or trans fats. They taste great, especially when you wash it down w/ some milk. I'm thinking about just buying a box of them.

I recently switched to cardio AFTER lifting, and it feels better. I have more energy for the weights when i do them first, and I think it burns more fat AFTER weights because your glycogen is already drained.

Saint Patrick
04-10-2003, 12:42 PM
4/9 Legs

Smith Squats:

135 x 10 (ATF - Warm-up), 225 x 10, 275 x 10, 295 x 5

Single Lying Leg Curls:

35 x 10, 35 x 8

Single Leg Extensions:

30 x 10, 35 x 10

Seated Lever Hip Adductors

160 x 13, 160 x 8

*No calf raises this week, just glutes/hams/quads

Cardio: 50 Mins Stationary bike (18 Miles)

Meal 1: Clif Bar, 16 oz 1% Milk
Meal 2: Can of Tuna w/ Hot Sauce
Meal 3: 1/2 Ham and Turkey Sandwich on wheat
Meal 4: The other half
Meal 5: Post w/o Shake
Meal 6 (before bed): 2 Handfuls of Soy Nuts, 2 Pieces of Beef Jerky

Saint Patrick
04-15-2003, 01:40 PM
Well my bloody computer's been down for over a bloody week now, so I haven't been able to post my bloody workouts or my bloody diet, Basically I've gone a week w/ the same diet I've been posting, and the same excercises. My abs are now somewhat visible.

Alke
04-15-2003, 03:59 PM
looks like your diet and workouts are paying off bro! Good to hear you gots some abs kicking in!

That diet looks aces BTW! Keep it up man, How much longer are you going to be cutting?

Saint Patrick
04-20-2003, 08:36 PM
Kenn - Thanks. I keep my sh!t very clean, I only have 2 or 3 cheat meals throughout the week. I plan on cutting for another 2 or 3 months, however long it takes to get a full 6-pack. That's my goal. So I'd say I need to get down to 10-12% Body Fat. At the Rate I'm going, I should hopefully be there soon.


Today was shoulder day, but I'm too lazy to post it.


On a Side note, I just ended my 4 week cycle of 1-Test.
Did it produce some results? Yes.
Was it worth $100? Heck no.
Did it help me keep strength up during my cut? Yes.
Would I do it again? Not for $100.

I'm gonna take some 6-OXO and ZMA for a couple weeks. Then Keep cutting for a while after that.

Saint Patrick
04-23-2003, 12:45 AM
4/22 Back/Bi

Curl-Grip Chins:

1 Set BW to failure

Wide Grip Chins:

1 Set BW to failure

Chest Supported T-Bar Rows:

90 x 10, 70 x 10

DB Hammer Curls:

35 x 10 x 2

Bent Over BB Rows:

90 x 10 x 2

Wide Grip Lat Pull-Downs:

110 x 10 x 2

Standing EZ Bar Curls:

55 x 10 x 3

Diet was lousy, I went to the ballgame and ate all sorts of stuff (pizza, hot dog, etc).

I'll call it a Cheat/Refeed Day :)

Budiak
04-23-2003, 03:50 AM
You're doing DB curls with 35lbs per arm, you should be able to curl more than 55lbs with an EZ bar, man. Come on.

I mean..come ON!



1-test? Pfft. Get the real stuff. It might actually be cheaper.

Saint Patrick
04-24-2003, 01:24 AM
ok so my biceps are kinda weak.

Granted, I suppose I could usually curl 45's on the DB hammers and 75 lbs on the EZ bar, this was a quick and dirty workout at like midnight, I had hardly any rest in between sets and excercises. I was in & out in like 30 mins. I went a little lighter because I wasn't resting as much as usual in between sets.

Saint Patrick
04-25-2003, 09:57 PM
4/25 Legs

Smith Squats:

135 x 10 (warm up), 225 x 10, 275 x 10, 295 x 10, ATF - 135 x 10

Lying Leg Curls:

100 x 10, 90x10,

Leg Extensions:

100 x 10 x 2

Barbell Smith Calf Raises:

225 x 35, 315 x 30


Meal 1: 16 oz Whey/yogurt/milk smoothie
Meal 2: Can of Tuna w/ Keebler Crackers and 3 handfuls Soy Nuts
Meal 3: About 10 Grapes
Meal 4: Post w/o Shake
Meal 5: 1/3 lb Cajun Catfish Fillet (about 5 oz), 9 Pieces of Asparagus
Meal 6: 10-12 oz Lowfat Cottage Cheese

Saint Patrick
04-26-2003, 09:41 PM
4/26 Cardio

45 Mins Stationary Bike
5 Mins Jogging on Treadmill

Meal 1: 8 oz. Milk/whey/yogurt smoothie, Bowl of Apple Jacks
Meal 2: Can of Albacore Tuna w/ 10 Keebler Crackers
Meal 3: Ham & Turkey Sandwich w/ Lite Mayo
Snack: 1 Girl Scout cookie w/ 4 oz 1% milk
Meal 4: 2 - 4 oz. Foreman Grilled 7% Lean Ground beef Cheeseburgers :burger: Heaping spoonful of Natty PB w/ 8 oz. Milk


Weighed in at 170 today, I wish I had money to buy calipers so I could check my bf% :(. I am one seriously broke honky ever since I had to come up with $1000 for a down payment on my new car a couple weeks ago. Good thing I have a freezer full of Chicken Breasts and a cupboard full of canned food.

I just hope I don't get to the point where I'm dining on Top Ramen and Kool-aid.

Saint Patrick
04-27-2003, 05:10 PM
4/27 Delt/Traps

Cardio: Rode my bike to the gym and back instead of driving, it's about a mile each way. It wore me out way more than any stationary bike.

Standing upright BB Rows:

70 x 10 x 2

DB Rear Lateral Raise:

30 x 10 x 2

DB Front Raises:

30 x 10, 25 x 10

Seated OH DB Shoulder Press:

40 x 10, 50 x 10, 50 x 10, 45 x 9

Cable Front Lateral Raise:

30 x 10, 20 x 10

Traps:

2 Sets Shrugs


1) Clif bar w/ 16 oz milk
2) 1/4 Cup Handful of Cashews
3) Detour bar
4) Can of Albacore Tuna w/ 10 Keebler Crackers
5) (pre-workout) HUGE spoonful of Natty PB w/ 10 oz Milk
6) Post w/o Shake
7) Palm-sized piece of pot roast w/ veggies

aka23
04-27-2003, 05:31 PM
Originally posted by Saint Patrick
Weighed in at 170 today, I wish I had money to buy calipers so I could check my bf% .

You might want to ask a trainer at your gym about getting a body fat test. All of the gyms that I have been a member at offered free body fat testing to members. You can buy skin callipers for under $15. I bought my callipers at http://www.bodyworks-nutrition.com/-weight-loss-fat-calipers.html

Saint Patrick
04-27-2003, 09:41 PM
Originally posted by aka23
You might want to ask a trainer at your gym about getting a body fat test. All of the gyms that I have been a member at offered free body fat testing to members.[/url]

My gym DOES offer free body fat testing, but I have my doubts about their accuracy. They only pinch in 3 places, all above the waist, and they don't even have you take your shirt off. I'd rather wait and do it myself so I know it's accurate.

That's the one thing I miss about the YMCA. Well, that and the indoor basketball court.

Saint Patrick
04-28-2003, 11:14 PM
Well I went and tested my bf% at my gym, it was free so I said what the hell. It said I was 15.5% That's down from 19% when I started cutting. I'm back to about the same bf% I was when I started my last bulk, but 10 lbs heavier, so in the last year, I've added about 10 lbs of LBM.

4/28 Biceps/Abs

Skipped back this week (except for chins) because it was teh sore.

Cardio: 60 Mins Stationary Bike

Curl-Grip Chins:

BW x 10 x 2

DB Hammer Curls:

40 x 10, 35 x 10

Standing EZ Bar Curls:

75 x 10 x 3

DB Preacher Curls:

25 x 10 x 2

aka23
04-29-2003, 01:03 AM
Originally posted by Saint Patrick
My gym DOES offer free body fat testing, but I have my doubts about their accuracy. They only pinch in 3 places, all above the waist, and they don't even have you take your shirt off. I'd rather wait and do it myself so I know it's accurate.

They were probably using the Lohman formula which involves three measures on the abs, triceps, and subscapula. This formula is sometimes used for children and athletes. Other formulas are more popular for regular adults. Some of the trainers at my gym also take measurements through clothing. This can add a few mm, depending on the type of clothing. I think what is most important is that you use a consistent method to track changes.


Originally posted by Saint Patrick
That's the one thing I miss about the YMCA. Well, that and the indoor basketball court.

I live practically next door to a YMCA, yet I am a member a different gym. The YMCA near me has poor quality weight equipment that is usually crowded. They have limited hours and relatively high dues. On the other hand, their cardio equipment seems top of the line.

Saint Patrick
04-30-2003, 04:02 PM
4/30 Chest/Tri

Dips:

BW x 28, BW x 14

Incline Smith Bench:

135 x 10 x 2

Decline BB Bench:

135 x 8

Cable Crossovers:

70 x 10, 60 x 10, 60 x 10

Cable Rope Press-Downs:

120 x 10 x 2

Drop set - Standing DB french press:

50 x 8 + 40 x 8 + 30 x 8

Cardio: only 15 mins on the bike, I just really didn't feel like doing cardio today for some reason. I think I'm getting a little sick of the stationary bike. I need to find another method of cardio that I don't absolutely hate. The weather's getting better, so maybe I'll start playing b-ball for cardio.

1) Natty Peanut Butter & Jelly & protein Smoothie (about 35g protein, 350 cals)
2) 4 handfuls peanuts
3) 8 oz Pork & Beans, 5 oz Catfish
4) post w/o shake
5) Palm-sized piece of pot roast w/ veggies
6) 3 servings cottage cheese

Alke
04-30-2003, 08:42 PM
you should be ending your cut about the same time I end my bulk :D were on opposite ends of the spectrum LOL

interesting side note. I keep getting thoughts of test in my head, but I am making decent gains on my own...but you know how those thoughts of "what if..." keep popping in my head.

Saint Patrick
04-30-2003, 10:35 PM
Kenn - I know exactly what you mean bro. A few months ago I was at the point where I was totally undecided about dabbling. I even posted a thread about it. I've made a decision though, and the answer is........


YES!


I'm gonna finish my cut with 6 weeks of dbol (10 mg ED) and then I plan to run 10 weeks of enanthate after I've been bulking for a month or so.


6/13 Edit: Changed my Mind about the gear, I'm making good progress naturally, and I don't have the money or a souce anyway.

Budiak
05-01-2003, 02:11 AM
MAN ALIVE!!!!


Hey, just for kicks, you might want to cut out the milk when you're cutting. Well, its only 16oz, but combined with a clif bar you might get one mother ****er of a sub-q bloat going on. Lactose isnt good for vascularity.

If you know what I mean.


And I think you do.

Saint Patrick
05-01-2003, 01:38 PM
But the Clif bars are SO much better when you wash it down with some moo juice. The Clif bars are like 240 cals by itself, not quite enough for breakfast. Maybe I'll try washing it down with 30g chocolate whey & water instead.

Saint Patrick
05-01-2003, 09:07 PM
5/1 Abs/Cardio

1) 8 oz. Natty Peanut Butter & Jelly & Protein Smoothie
2) 3 handfuls Peanuts
3) Small Bowl of Kung-Pao Chicken w/ Rice
4) Can of Tuna w/ Crackers
5) Zone Bar w/ about 8 oz. Milk
6) 8 oz. Lean Ground Beef w/ Cheese

3 sets crunches
60 Mins walking on treadmill @ 3 mph


Tomorrow is wheels.

Saint Patrick
05-02-2003, 03:59 PM
5/2 Legs

Squats:

135 x 10 (warm up), 225 x 10, 275 x 10, 225 x 10

Single Leg Curls:

35 x 10, 35 x 10, 25 x 10

Leg Extensions:

130 x 10 x 2

Barbell Calf Raises:

225 x 25, 225 x 25, 225x 30

bradley
05-03-2003, 04:53 AM
Do you perform your squats on the smith machine? I just remember seeing smith squats on some of your journal entries a while back.

How much enanthate do you plan on running during the bulk?

Saint Patrick
05-03-2003, 03:08 PM
Brad - I alternate between smith and rack, just depends what I feel like. When I use the smith, I specifically say so in the post. When I say just plain "squats" I mean rack.

I plan to run 500mg/week for 10 weeks, With a possible front load of 1000mg the first week. (mmmmm can't wait :))



6/13 Edit: Changed my Mind about the gear, I'm making good progress naturally, and I don't have the money or a souce anyway.

shredder
05-03-2003, 05:12 PM
hey man when are u starting your cycle of AS?

Saint Patrick
05-03-2003, 11:41 PM
5/3 Off Day

1) 20g Whey & Clif Bar (350 cals)
2) 1 serving Cashews (200 cals)
3) Ham & Turkey Sandwich w/ Lite Mayo (guessing 400 cals???)
4) 2 homemade tacos w/ Lean Ground Beef & Whole Wheat Tortillas (500 Cals)
5) 2 Chocolate Chip Cookies w/ 12 oz. Milk (450 cals)


Approx. 1900 Calories

Saint Patrick
05-04-2003, 01:46 AM
I took a pic of my abs the other day. Not near perfect, but I've definitely made some progress.

Saint Patrick
05-04-2003, 03:09 AM
And another

GhettoSmurf
05-04-2003, 07:47 AM
i'd say they are looking good! keep up the awsome work

Saint Patrick
05-04-2003, 09:18 PM
5/4 Delts/Traps/Abs

Morning Cardio (before breakfast): 80 Mins Riding my bike on the Tacoma Waterfront IN THE RAIN

Seated Barbell Front Militaries:

115 x 10, 115 x 8, 100 x 8

DB Laterals:

25 x 10 x 2

DB Front Raises:

25 x 10 x 2

Cable Front Lateral Raises:

30 x 10 x 2

4 Sets Shrugs

4 Sets Crunches

Diet was kinda off today, because I didn't get my ass out of bed until 1pm

1) 2 scoops whey, powerbar (after cardio)
2) post w/o shake
3) 2 homemade tacos w/ Lean Ground Beef & Whole Wheat Tortillas (550 Cals)
4) Huge Spoonful of Natty PB & 8 oz. Milk

heathj
05-04-2003, 11:54 PM
Yeah ain't Washington a bitch. Been raining all day up here also.

Saint Patrick
05-05-2003, 12:36 AM
Originally posted by heathj
Yeah ain't Washington a bitch. Been raining all day up here also.

Yeah, I thought I'd be okay, because I was wearing a beanie. WRONG. The beanie got soaking wet and so it was like wearing a cold wet towel wrapped around my head.

Saint Patrick
05-05-2003, 07:35 PM
5/5

Cardio: 60 Mins Riding my bike on the Tacoma Waterfront

1) 1.5 scoops whey, Genisoy bar
2) 1 serving Cashews
3) 1 serving stouffers lasagna
4) Powerbar & Cup of black coffee (pre-cardio)
5) Salmon Fillet & Steamed Broccoli w/ Cheese
6) Can of Tuna

Tomorrow is Back/Bi's

steveo
05-06-2003, 02:29 AM
Wow, SP looks like you have some kick ass cardio.

Saint Patrick
05-06-2003, 11:18 AM
Steveo - yeah, I got really sick of just doing the stuff in the gym (treadmill, stationary bike, stairmaster) and so now I'm doing fun stuff. I'm gonna buy a tennis racket and start playing tennis, and basketball too since the weather's getting better.

heathj
05-06-2003, 11:51 AM
Tennis and basketball...two very enjoyable and at the same time, very intense workout, sports.

Saint Patrick
05-06-2003, 05:19 PM
5/6 Back/Bi

1) 1.5 Scoops Whey, Zone Bar
2) Handful of Cashews
3) 1 serving Stouffers Lasagna, Can of Tuna, Lemon Poppyseed Muffin
4) post w/o shake
5) Salmon Fillet, Cheese Quesedilla on Whole Wheat Tortilla

Pull-Ups:

BW x 12

Curl Grip Chins:

BWx12

Underhand Grip BB Rows:

100 x 10 x 2

Chest Supported T-Bar Rows:

100 x 10, 90 x 10, 80 x 10

Wide Grip Lat Pull-Downs:

120 x 10 x 2, 100 x 10

Standing EZ-Bar Curls:

75 x 10 x 2

Standing DB Hammer Curls:

35 x 10 x 2

DB Preachers:

25 x 10, 20 x 10
(these were at the end when I had no energy left)

Saint Patrick
05-07-2003, 04:22 PM
5/7 Off Day

1) 1.5 Scoops whey, Odwalla bar (45g pro, 440 cals)
2) Packet of Trail mix (11g pro, 20g fat, 300 cals)
3) McDonald's Grilled Chicken Bacon Ranch Salad (?????)
4) Couple handfuls of Peanut M&M's
5) Broccoli & Cheese Quesedilla, Lean Ground Beef taco w/ cheese
6) 2 Chocolate chip cookies w/ 10 oz milk

This Would've been about maintenance cals, but then............

7) Strawberry Shortcake w/ Cool Whip :D


Yep, this was a cheat day. This is the worst my diet gets. I'm gonna do a bazillion hours of cardio tomorrow to make up for it.

Saint Patrick
05-08-2003, 04:10 PM
5/8 Abs/Cardio

90+ Mins Riding my bike on the Tacoma Waterfront

3 Sets Crunches

1) 1.5 Scoops Whey, Clif Bar
2) Handful of Peanut M&M's
3) Salmon Fillet, Bowl of Spicy Thai Noodles, Kudos bar
4) Ham & Turkey Sandwich
5) Can of Tuna

bradley
05-08-2003, 04:54 PM
*checks journal for bazillion hours of cardio*:)

J/K, everybody needs a little strawberry shortcake every now and then. How much longer do you like on the cut you think?

Saint Patrick
05-08-2003, 05:57 PM
Originally posted by bradley
How much longer do you like on the cut you think?

I'd say about 3 more months, I want to get my bf% around 11 so my body fat isn't out of control after I bulk again. That will make my next cut much easier. I started this cut at 19% so it's been a long journey.

Saint Patrick
05-09-2003, 01:32 AM
ok fans, I took an arm pic. Enjoy.

Budiak
05-09-2003, 01:41 AM
Damn, fool. You look 87 trillion times better than you did when you first joined.

Saint Patrick
05-09-2003, 01:47 AM
Originally posted by Budiak
Damn, fool. You look 87 trillion times better than you did when you first joined.

Thanks man. I've worked really hard in the last year, and it's paying off.

Saint Patrick
05-09-2003, 01:18 PM
5/9 Chest/Tri's

1) 8 oz PB & J Smoothie (380 cals 56g pro 22g Carb 8 g fat)
2) Genisoy bar (230 cals, 14g pro 33g carb, 4.5g fat)
3) Handful of chee-tos (about 1/2 serving)
4) Salmon fillet, 1/2 bowl of spicy thai noodles.
5) post w/o shake
6) handful of nuts (about 100 cals)

2 Sets Push-Ups

Close Grip Bench:

135 x 7, 135 x 5

Flat Bench DB Flyes:

30 x 10 x 3

Dips:

BW x 20, BW x 15

Cable Crossovers:

80 x 10, 70 x 10, 60 x 10

Drop set - Cable Rope Press-Downs:

130 x 11 + 100 x 8 + 70 x 11 + 50 x 11

Alke
05-09-2003, 01:24 PM
Awesome job cutting!

You must be doing something right :D :D I think you could almost start bulking again now and do awright!, arms and abs are really got some definition going on. three more months should go by fast for you, and youve really accomplished a lot from 19% to where you are now.

really impressive!,

cphafner
05-09-2003, 01:55 PM
Pattie,

my bro lives in Bellingham, is that far from you?

Saint Patrick
05-09-2003, 02:50 PM
Originally posted by cphafner
Pattie,

my bro lives in Bellingham, is that far from you?

Bellingham is about 2 hours north, close to the canadian border. It's a nice town, I've been there a few times.

cphafner
05-09-2003, 03:19 PM
cool. my bro loves it there, says he can do anything he wants...snowboard, run, bike...he's trying to get me to come check it out nex snowbaord season

heathj
05-09-2003, 09:13 PM
Originally posted by cphafner
Pattie,

my bro lives in Bellingham, is that far from you?

I live there. Pfftt...anything. Snoqualmie Pass owns Baker!

mixta
05-09-2003, 11:09 PM
Good work on the cutting St.Pat! :thumbup:

Saint Patrick
05-10-2003, 06:15 PM
5/10 Legs

Leg Press:

3 plates/side x 10 x 2, 4 plates/side x 10

Single Leg Curls:

35 x 10 x 2

Leg Extensions:

130 x 15, 130 x 15, 100 x 15

Barbell Calf Raises:

225 x 35

Seated Lever Hip Adductors:

140 x 10, 120 x 10

My Quads are /pwn3d.

I didn't have a post w/o shake today, because I felt nauseous after my workout.

Diet was decent.


I think I'm gonna start taking creatine again soon. I've been off it for like 4 mos now.

Rastaman
05-11-2003, 02:36 AM
Wow, great job on the cut Patty. You're looking waaaay better. Keep going bro!

Saint Patrick
05-11-2003, 12:28 PM
Rastaman, Mixta, and Kenn:

Thanks for the words of encouragement guys. Being my first real cutting cycle, this has definitely been a learning experience for me. I know a hell of a lot more about cutting now than I did when I started, just from my own experiences, and learning what works.

Saint Patrick
05-11-2003, 12:33 PM
5/11 Delt/Traps

Morning Cardio (before breakfast): 30 Mins Riding my bike on the Tacoma Waterfront (wanted to do 60, but I wussed out)

Jesus Christ!!! I don't know what the hell posessed me to think that I could ride my bike the morning after leg day. I really wanted to ride more, but I just couldn't handle it. My quads were aching so bad.......

1) 1.5 scoops whey, Clif bar
2) post w/o shake
3) 3 handfulls cashews, 1 peeled carrot, 1 bowl of Grilled chicken breast salad w/ Honey Mustard dressing
4) 3 handfulls cashews, 1 Packet (17 Pieces) Lowfat Pastrami


Seated Barbell Front Militaries:

115 x 8, 105 x 8, 95 x 9

DB Laterals:

25 x 10, 25 x 10, 20 x 10

DB Front Raises:

25 x 10 x 2

Cable Front Lateral Raises:

40x 10, 30 x 10

2 Sets Shrugs

I should've just done 2 sets of 30 on the Cable Front Lateral Raises. I did the first set with 40 and my form was pretty lousy. So lousy, in fact, that a Personal Trainer walked up to me and told me to use better form. I explained to him that I was at the end of my workout, and so I was cheating a little but because my shoulders were already pretty worn out. He told me to use lighter weight. I wanted to tell him to f**k off, and I know what I'm doing.

Sure, he was right, but that's not the point. How dare he approach me and tell me how to work out. Doesn't he know who I am? I'm Saint fukkin Patty goddamn it!!! I mean you wouldn't come up to Dorian Yates and tell him to use better form.......


pfffft.

Saint Patrick
05-11-2003, 08:54 PM
I'm starting Creatine again today, I'm doing a sort of a "mini-load" if you will: 5g, 3 times a day for about the next 3-4 days. After that, I'll go to regular maintenence doseage @ 5g once a day.

Saint Patrick
05-12-2003, 02:35 PM
5/12 Off Day

1) 1.5 scoops whey, zone bar
2) Slice of pizza (no dough, just ate the cheese and toppings)
3) Salmon Fillet, 1 cup steamed broccoli
4) Another Zone bar w/ 10 oz 1% milk
5) 2 vietnamese spring rolls w/ peanut sauce
I don't know what the hell is going on with me today, but I can't stop eating!!!! I'm sure today is over maintenance. I just ate, and I'm full, yet I still want to eat more. WTF???? I guess this is my body's way of telling me that I need a refeed.
6) Strawberry Shortcake w/ Cool Whip
7) Natty PB & J sandwich

Saint Patrick
05-13-2003, 09:45 PM
5/13 Back/Bi

ok well I think yesterday actually did me some good. My motivation and willpower are back in full force.

Pull-Ups:

BW x 10, BW x 9, BW x 5

Chest Supported T-Bar Rows:

4 Sets

Wide Grip Lat Pull-Downs:

120 x 10, 100 x 10 x 2

Seated Upright Cable Rows (Close Grip):

3 Sets

Standing Straight Bar BB Curls:

2 Sets

DB Concentration Curls:

30 x 8 + 2 Forced
(these were at the end when I had no energy left)

Didn't really focus on biceps too much this week, put most of my energy into my back excercises.

1) 1.5 scoops whey, zone bar
2) 2 vietnamese spring rolls w/ peanut sauce, Handful of Cashews
3) PWO shake
4) Bowl of green leaf & chicken breast salad w/ honey mustard dressing
5) Pack of Lowfat Pastrami (17 slices), 20 shelled peanuts (about 1.5 servings)

Alke
05-14-2003, 09:43 PM
I told Dorian just the other day to use better form :D :D

but yeah, I get that on my standing BB curls cause I cheat on those when I get to heavier poundages. dont let it bother you, cheating is good IMO and I have read your journal enough to know that you know when and when not to cheat.

Are you gonna be doing weighted pullups, those looked pretty good

For myself I did lat pulldowns a LOT back in the day with no results. Now that I am doing weighted pullups and BB rows my lats are growing much better and faster than when I did pulldown thingy's on a machine....do you find that you are getting the results you want from pulldowns?

Saint Patrick
05-14-2003, 10:44 PM
Originally posted by Kenn
Are you gonna be doing weighted pullups, those looked pretty good

I don't think I'm quite there yet, maybe when I start my next bulk, because then I'll be going a little heavier on everything w/ 6-8 reps. Not to mention the fact that I don't have a weight belt, and I don't think my gym has any.

Dips? That's another story. I think I need to start doing weighted dips.



For myself I did lat pulldowns a LOT back in the day with no results. Now that I am doing weighted pullups and BB rows my lats are growing much better and faster than when I did pulldown thingy's on a machine....do you find that you are getting the results you want from pulldowns?

Well quite honestly, I've been doing lat pull downs for like 10 months now, and haven't really progressed (of course I'm cutting now, so I don't expect to gain strength). I've just always done them on back day. I'm switching to WBB1 afer I'm done cutting, a a lot of excercises will change around.

Saint Patrick
05-14-2003, 10:56 PM
5/14 Cardio

60 Mins Riding my bike on the Tacoma Waterfront (8 Miles)

1) 1.5 scoops whey, zone bar
2) Bowl of green leaf & chicken breast salad w/ honey mustard dressing
3) Can of Tuna w/ 8 crackers
4) 6 Skinless chicken breast tenders (50g pro), 12 oz. Low sodium V-8
5) 1 scoop whey w/ 8 oz 1% milk & 2 tbsp natty PB (about 400 cals) & 5 strawberries

Saint Patrick
05-15-2003, 02:27 PM
5/15 Chest/Tri's/Abs

Dips:

BW x 25, 15, 15

Incline Smith Bench:

135 x 10, 135 x 10, 125 x 10

Cable Crossovers:

60 x 10, 60 x 10

Drop set - Cable Rope Press-Downs:

130 x 7 + 100 x 7

Standing DB french press:

50 x 10, 45 x 8

3 sets crunches

1) 1.5 scoops whey, zone bar
2) Arby's chicken breast fillet (just the chicken - tossed out the bun)
3) 3 Skinless chicken breast tenders (about 150 cal, 30g pro) w/ honey mustard dressing, 3 peeled carrots (100 cal), 2 handfuls cashews
4) post w/o shake
5) Buttered popcorn @ teh movie theater, handful of goobers
6) 9 Skinless chicken breast tenders (about 350 cal, 75g pro) w/ honey mustard dressing

Saint Patrick
05-18-2003, 10:18 PM
5/18 Delt/Traps

3 sets Standing BB front militaries

2 sets DB Laterals

2 sets DB Front Raises

2 sets Cable Front Lateral Raises

3 sets Shrugs

Cardio: 60 Mins Riding my bike on the Tacoma Waterfront

1) Bowl of Cream of wheat w/ fresh raspberries
2) post w/o shake
3) low carb protein bar
4) handful of cashews, 13 slices salami
5) 2 - 4 oz Lean Ground Beef Patties w/ Cheese

At the risk of becoming a curl jockey, I'm gonna take a couple weeks off legs so I can concentrate on riding my bike more. I want to ride like 4 days/week, and that's not possible when it takes like 2-3 days to recover from the leg DOMS I get from training.

Saint Patrick
05-19-2003, 11:51 PM
5/19 Back/Bicep

2 Sets Curl Grip Chins:

BW x 15, BW x 10

4 Sets Standing T-Bar Rows:

75 x 15, 100 x 10, 85 x 10, 75 x 15

4 Sets Seated Upright Cable Rows (Close Grip):

100 x 15, 100 x 15, 100 x 10, 100 x 12

2 Sets Standing Straight Bar BB Curls:

50 x 10 x 2

2 Sets DB Concentration Curls:

30 x 10, 25 x 10


1) 1.5 Scoops Whey, Boulder Bar
2) 2 - 4 oz Lean Ground Beef Patties w/ Cheese
3) 5 oz Salmon Fillet w/ 7 Pieces Asparagus
4) post w/o shake
5) Can of Tuna, 3 Handfuls Cashews.

I dropped the Lat Pull-Downs. Starting next week I'm gonna start doing wide grip pull-ups to replace them.

bradley
05-20-2003, 02:56 AM
At the risk of becoming a curl jockey, I'm gonna take a couple weeks off legs so I can concentrate on riding my bike more. I want to ride like 4 days/week, and that's not possible when it takes like 2-3 days to recover from the leg DOMS I get from training.

Why not go with a light, higher rep workout? Those cals look they are getting pretty low. How much weight are you losing each week?

Saint Patrick
05-20-2003, 03:16 AM
Originally posted by bradley


Why not go with a light, higher rep workout? Those cals look they are getting pretty low. How much weight are you losing each week?

Well regardless of the weight/reps, I train to near failure on every excercise, so I think I'd be pretty sore either way. My legs definitely aren't lagging behind in size or strength, so 2-3 weeks off won't hurt. My priority is cardio right now, and I really enjoy riding my bike.

As far as calories, I'm at 1850-2000 cals/day. My diet from 5/18 was off because I didn't get my ass out of bed until 2pm, and for the 5/19 diet, I just edited my post to include my last meal :D

On a sidenote, I'm planning a refeed day next weekend. I'm stocking up on high carb, low fat foods.

bradley
05-20-2003, 03:40 AM
Originally posted by Saint Patrick

On a sidenote, I'm planning a refeed day next weekend. I'm stocking up on high carb, low fat foods.

mmmm...Count Chocula:)

Saint Patrick
05-21-2003, 10:40 PM
5/21 Abs/Cardio

60 Mins riding my bike on the Waterfront
100 Jumping Jacks (yeah, that's right, jumping jacks)
4 Sets Crunches

1) 1.5 Scoops Whey, Clif Bar (450 Cals)
2) Packet of Trail Mix (300 Cals)
3) Can of Tuna w/ 8 Crackers (300 Cals)
4) Turkey Breast & Avocado Sandwich w/ Lite Mayo (Guessing 400)
5) 8 Handfuls of my homemade Trail Mix (see recipes section)

Mystic Eric
05-22-2003, 01:01 AM
Huge improvement St. P. Keep up the good work.

Saint Patrick
05-22-2003, 10:23 PM
5/22 Cardio

60 Mins riding my bike on the Waterfront
75 Jumping Jacks

1) 1.5 Scoops Whey, Clif Bar
2) Few Handfuls of Trail Mix
3) Can of Tuna w/ 8 Crackers
4) Few More Handfuls of Trail Mix
5) 2 Kiwi's, 6 skinless Chicken Breast Tenders, 1 whole steamed artichoke

Saint Patrick
05-23-2003, 05:32 PM
5/23 Chest/Tri's

Flat BB Bench:

Bar x 20, 135 x 10, 155 x 10, 155 x 10, 135 x 10

Dips:

BW x 25, 15

Flat DB Flyes:

30 x 9, 25 x 10, 25 x 10

Standing EZ-Bar french press:

75 x 10, 65 x 10


1) 1/2 Cup Oats, 2 Scoops Whey
2) 4 Handfuls Trail Mix
3) Can of Tuna w/ 8 Crackers
4) Post w/o shake
5) 6 Grilled Chicken Breast Tenders (50g pro), 1 oz Pepper Jack Cheese
6) 1 Scoop whey w/ 1 TBSP Natty PB

My Bench Felt stronger this week. It's probably the creatine.

Saint Patrick
05-24-2003, 08:18 PM
5/24 Off Day

1) 1/2 Cup Oats, 2 Scoops Whey
2) Can of Tuna
3) 3 Tbsp Natty on 1 slice Oat Bran Bread, 8 oz Skim Milk
4) Bowl of Diced Chicken Breast w/ 4 tbsp sesame oil
5) 2.5 oz Salsa Jack Cheese, 5 Slices Turkey Breast, 1 Carrot

Totals
1895 Cals
89g Fat
80g Carbs
197g Protein


Tomorrow is the long-awaited refeed day.

Saint Patrick
05-25-2003, 05:53 PM
THE DAY OF DEBAUCHERY IS HERE!!!

Here's what I ate today:

Bowl of Apple Jacks
24 Sour Gummi Worms
Starbucks Carmel Macchiato
4 Cinnamon Sticks
2 Scoops Whey w/ Nonfat milk
Pecan Cinnabon
Back to starbucks for a Chocolate Brownie Frappuccino
2 Strawberry Shortcakes w/ Cool Whip
5 oz. Raspberries
6 Fat Free Fig Newtons
1 Quart Nonfat Milk
5 oz. packet of lowfat pastrami
1 1/2 Lowfat Ice Cream Sandwiches (the second one melted in my hand :( had to toss it)
Box of Nerds Candy
Kit Kat Bar
2 Reeses Peanut Butter Cups
Chicken Burrito Supreme, Chicken Soft Taco, Crunchy Taco, Mexi-Nuggets
More Apple Jacks, Straight outta the box
2 Jumbo Packs of Smarties Candies

JIG
05-26-2003, 07:32 AM
how was the cutting process...how much BF and BW did you lose??? just asking....I start my first cut cycle next week.....any pointers????

JIG
05-26-2003, 07:56 AM
just saw your pics...great job....great results....but I'll take any pointers....

Saint Patrick
05-26-2003, 05:34 PM
Originally posted by JIG
how was the cutting process...how much BF and BW did you lose??? just asking....I start my first cut cycle next week.....any pointers????

I've lost 20 lbs. Started at 190, now 170. bf% started @ 19%, not sure what it is now. I'm gonna keep cutting until I'm at about 11%. I can give you all kinds of pointers, I know a lot more about cutting now than when I started. I made quite a few mistakes the first couple months that I've learned from.

Saint Patrick
05-26-2003, 05:39 PM
5/26 Delts/Abs

AM Cardio (before breakfast): 90 Mins Riding my bike

-This was really low intensity because I had a chick riding with me and she couldn't keep up.

2 Sets Seated BB Front Militaries
2 Sets Seated OH DB Press
2 Sets DB Front Raises
2 Sets DB Laterals
2 Sets Cable Front Lateral Raises
2 Sets Standing DB Side Bends
2 Sets Seated Hip Raises
2 Sets Crunches


1) 2 Scoops Whey, 1/2 Cup Oats
2) Post w/o shake
3) Can of Tuna
4) Another Can of Tuna w/ 1 Whole Mashed Avocado, 1 Tbsp Olive Oil
5) 6 Chicken Breast Tenders w/ 1 oz Salsa Jack Cheese

Totals:
1908 Cals
75g Fat
101g Carb
229g Pro

Saint Patrick
05-28-2003, 08:27 PM
5/28 Back/Bi

3 Sets Pull-ups:

BW x 13, BW x 10, BW x 8

4 Sets Standing T-Bar Rows:

75 x 15, 100 x 10, 85 x 15, 90 x 10

3 Sets Seated Upright Cable Rows (Close Grip):

100 x 15, 120 x 15, 100 x 12

2 Sets Standing DB Curls:

30 x 15 x 2

Totals
2001 cals
69g fat
138g carb
223 g pro

Saint Patrick
05-29-2003, 09:52 PM
5/29 Chest/ Tri's

Flat BB Bench:

Bar x 20, 135 x 10, 155 x 10, 155 x 10, 135 x 10

Dips:

BW x 15

Incline Smith Bench:

135 x 8, 115 x 10

Standing DB french press:

50 x 10, 45 x 10, 40 x 10

Cable Crossovers:

70 x 10, 60 x 10

Totals
2000 Cals
68g fat
183g carb
182g pro

Saint Patrick
05-30-2003, 01:36 AM
I'm going on vacation for a week, and I won't have gym access. I'll try to do as much as I can without weights (push-ups, chins, crunches, etc) and maybe a couple days of cardio......

mixta
05-30-2003, 06:45 AM
I'm going on vacation for a week, and I won't have gym access. I'll try to do as much as I can without weights (push-ups, chins, crunches, etc) and maybe a couple days of cardio......

Vacation sounds good man, rest is always good. If anything you will probably bounce back stronger! Good work on the cable crossovers, they seem to fry my pecs all the time :D

Scott S
05-30-2003, 01:03 PM
Hey, if you catch this before you leave, don't forget to bring a backpack full of bricks for those pullups/pushups!

Saint Patrick
05-30-2003, 05:01 PM
Originally posted by Scott S
Hey, if you catch this before you leave, don't forget to bring a backpack full of bricks for those pullups/pushups!

Hell, I've got enough luggage already :p

Maybe I'll end up doing some curls w/ paint cans or something.

Saint Patrick
06-07-2003, 08:11 PM
I just got back from my week vacation, and I let my diet go to hell. I didn't eat too far over maintenance, but about 1/2 of my food was cheat meals (Ice Cream, Pizza, Chili burgers). I got to work out one day, paid $10 for a 1-day pass @ a local gym. I did a combined Delt/Trap - Back/Bi day (also played a game of b-ball, so I had a day of cardio too). I had a good time and enjoyed myself, and that's what vacationing is all about. More importantly, I'm back on track now, counting cals every day, and keeping myself focused on training.

Saint Patrick
06-07-2003, 08:17 PM
Flat BB Bench:

Bar x 25, 135 x 10, 155 x 10, 155 x 10, 135 x 10

Dips:

BW x 15, BW x 12

Standing DB french press:

45 x 10, 45 x 10, 40 x 10

Cable Crossovers:

60 x 10 x 2


Weight wasn't really spectacular, I was concentrating on using good form and full ROM.

Cardio: 30 Min Bike Ride

Totals
2041 Cals
74g Fat
167g Carb
180 g Pro

Saint Patrick
06-09-2003, 01:37 AM
60 Min Bike Ride. Also spent over an hour walking later in the day, about 2 or 3 miles on foot.


Totals
1885 Cals
87g Fat
97g Carb
184g Protein

I'm getting really sick of cutting, I want to start eating again and gaining mass.



On a sidenote, women are evil.

RG570
06-09-2003, 01:55 AM
Originally posted by Saint Patrick

On a sidenote, women are evil.

:nod:

Budiak
06-09-2003, 03:01 AM
Women suck, so does cutting.





Quit.

Saint Patrick
06-10-2003, 12:08 AM
I only had like 3.5 hrs sleep last night, so I've had absolutely no energy today.

Totals
1852 cals
77g fat
105g carbs
189g protein

(this isn't including one bite of a krispy kreme donut and a bite of snickers, which I'm guessing is another 80 cals)


Tomorrow is Back/Bi.

cphafner
06-10-2003, 10:13 AM
St. Pat, I just saw your cut photos, damn nice job bro!

Y2A
06-10-2003, 10:39 AM
Originally posted by cphafner
St. Pat, I just saw your cut photos, damn nice job bro!

:withstupi

IMO you are low enough to get back to a bulk if thats what you want to do. Looking great in the pics :)

NigriV
06-10-2003, 11:18 AM
Show us some more photos bro.

Saint Patrick
06-10-2003, 11:57 PM
Patty's first ever attempt at deadlifts!!!!!

135 x 10, 225 x 2, 225 x 1, 155 x 5

3 Sets Pull-ups:

BW x 10, 10, 8

3 Sets Standing T-Bar Rows:

75 x 15, 100 x 10, 100 x 10

3 Sets Seated Upright Cable Rows (Close Grip):

110 x 12, 110 x 10, 100 x 10

3 Sets Standing BB Curls:

55 x 10 x 3

2 Sets EZ-Bar Preachers:

55 x 8, 55 x 5

Used an overhand grip for the deads, the over/under just felt awkward when I tried it. I've done SLDL's quite a few times, but this was my first attempt at regular deadlifts.

Totals
1902 cals
55g fat
139g carbs
221g protein

RG570
06-11-2003, 01:01 AM
dedz r00l

Saint Patrick
06-11-2003, 01:03 AM
Originally posted by NigriV
Show us some more photos bro.

http://www.wannabebigforums.com/showthread.php?s=&threadid=32806

Wu36
06-11-2003, 06:51 PM
Damn, you completely changed your body composition in under a year. Good Job.

Saint Patrick
06-11-2003, 08:59 PM
4 Sets Seated OH DB Press:

30 x 10 (warm up), 50 x 10, 50 x 6, 42.5 x 8

3 Sets DB Front Raises

3 Sets DB Laterals

3 Sets BW Crunches (30,25,20)

2 Sets Standing DB Side Bends (55lbs x 10, 15)

2 Sets Hanging Leg Raises

WE BE SHRUGGIN'

4 Sets Machine Shrugs (230lbs x 20, 25, 20, 20)


Good workout today, reps were slow and controlled, good form.


Totals
1933 cals
57g fat
134 g carb
228 g protein

Saint Patrick
06-13-2003, 02:14 AM
Totals
1958 cals
69g fat
157g carb
178g protein

Some chick at my work today called me "swole".

I was like "swole? me?" and she says "yes, you".

w00t!


Tomorrow is Chest/Tri, and maybe a bike ride afterwards if the weather's nice.

Saturday will be my first leg day in like a month.

GhettoSmurf
06-13-2003, 07:31 AM
Originally posted by Saint Patrick
Some chick at my work today called me "swole".

I was like "swole? me?" and she says "yes, you".

w00t!



talk about the ladies man! :D

comments like that are always great (especially when they are from the opposite sex) ;)

galileo
06-13-2003, 08:14 AM
Deads are g4wd and you need to stop neglecting your weak ass quads, bitch.

Saint Patrick
06-13-2003, 09:18 PM
Flat BB Bench:

Bar x 15, 135 x 8, 170 x 10, 170 x 10 (now that's what I'm talking about!)

Dips:

BW x 15 x 2

Lying BB SkullCrushers:

60 x 8 x 2

Incline DB Flyes:

32.5 x 10, 32.5 x 12

Cardio: 20 Mins @ the b-ball court. Pretty low intensity, just shootin' around. Part of me wanted to just go home and drink my shake, but I had a good ephedra high going and I didn't want to let it go to waste.

My bench is finally somewhat respectable again. I've been doing sets of 135 & 155 for a while now, but I tried 170 today and it wasn't that tough. To be honest I probably could've been benching that much the whole time, I've just been selling myself short. Next week I'll do sets of 175.

Totals
1944 cals
58 g fat
171g carb
188 g protein

Saint Patrick
06-14-2003, 06:25 PM
Squats:

135 x 10, 225 x 10, 245 x 10

Front Squats:

95 x 8, 115 x 10 (see comments below)

Stationary DB Lunges:

45/hand x 10 x 2

2 Sets Lying Leg Curls


Could've easily done more on the front squats, but it was my first time doing them, and I didn't know how much weight to start out with. Same with the lunges. I'll go heavier next week.

Totals
1878 cals
60g fat
151g carb
189g protein

Frozenmoses
06-15-2003, 04:01 PM
Awesome benching, Pat. I've been sticking at the same bench weight for a long time now, I think I'm going to try to kick it up a notch tomorrow. Diet is looking spot on too, man. How cut you plan on getting?

Saint Patrick
06-16-2003, 12:13 AM
Today was an off day.

Totals
1764
75g fat
103g carb
166g pro

>>>This is not including ONE Mcdonald's Chicken McNugget (50 cals) and 2 Chewable Fiber Tabs (20 cals) so I'm really at about 1830 cals for the day.

I made a change in my diet today - for breakfast the past month or so, I've been eating 1/3 cup granola w/ 2 scoops whey in water.
I'm changing that to 1/3 cup granola w/ 1.5 scoops whey in 8 oz. 1% Milk. This will add an extra 50 cals or so to my breakfast, and slow the digestion of the whey.



Moses- I've already reached my cutting goal of ~10%bf, I'm gonna keep cutting for another month or so, just eating slightly below maintenance. I don't want to lose much more weight.


Tomorrow is Delt/Traps/Abs.

Saint Patrick
06-16-2003, 09:11 PM
4 Sets Seated OH DB Press:

30 x 8 (warm up), 55 x 10, 55 x 9, 47.5 x 8

3 Sets DB Front Raises 25lbs x 10, 10, 10

3 Sets DB Laterals 25lbs x 10, 20lbs x 10, 20lbs x 12

1 Set DB Rows 45lbs x 10

3 Sets BW Crunches (40,20)

2 Sets Standing DB Side Bends (50lbs x 10, 15)

2 Sets Hanging Leg Raises (BW x 15, x 15)

3 Sets Hammer Shrugs (115/side x 20, x 20, x 20)

wo0t!! Up to 55's on DB Press. I'm getting my strength back, and I think it's all mental. Just like teh little engine that could, "I think I can." Next week I'll go for 60's on the side bends and I think I'll switch to free weights for the shrugs.

Some stupid f-cks came up to me in the middle of a set of side bends and asked if I was using the bench behind me (I had left my keys on the bench). I reluctantly stopped in the middle of my set, took my keys off the bench, threw them on the ground and finished my set. It's reasons like this that I can't wait to build my own dungeon.

Next time that happens I'll just ignore the homos until I'm done w/ my set.


Totals
2461 cals
86g fat
222g carb
196g protein

This was somewhat of an unplanned mini-refeed.

cphafner
06-16-2003, 10:18 PM
good job on the bench. Front squats are a biatch. I tried them this week for the first time in a very long time, and I could only do 135 4x's. I found out today that I'll be heading up to visit my brother in bellingham this July. He keeps telling me to come visit teh pacific northwest. We'll see if its all he makes it up to be...

Saint Patrick
06-16-2003, 10:22 PM
yeah my knees kept locking together on teh front squats, they actually touched a couple times. Gotta work on my form on those before I go heavier.


let me know If you guys come down to the Seattle area, we could go hit the iron or something.

Stabber
06-16-2003, 10:54 PM
yo patty. Do you subtract your cardio/lifting from your total calories?

also, what do you think about creatine on a cut? You use it?

st patty ...stabbers hero :bow:

Saint Patrick
06-16-2003, 11:28 PM
Originally posted by Stabber
yo patty. Do you subtract your cardio/lifting from your total calories?

also, what do you think about creatine on a cut? You use it?

st patty ...stabbers hero :bow:

nope, I just track the total calories that I've eaten from all foods, I don't subtract the calories burned from the cardio/lifting.

I used creating on and off during my cut, it helps a little bit, but I'm off it now and I'm not starting it until I bulk again.

I feel that it's useful on a cut, but MORE useful while bulking.

galileo
06-17-2003, 08:35 AM
I think creatine is useful on a cut for a few reasons. Sure, you hold a little more water, but helping out with strength while on restricted calories is important enough.

Oh yeah, I hate cardio. Teh end.

Frozenmoses
06-17-2003, 03:01 PM
cardio so 3vil. The only reason I'd see not using creatine during a cut would be at the uberlow bf levels where water retention really shows. Otherwise the strength from it is gud.

Saint Patrick
06-17-2003, 03:12 PM
yeah, i was taking it for a while earlier in my cut, but I'm just sick of spending $$$$ on supps.

Stabber
06-17-2003, 03:13 PM
Here's some motivation to keep it up (pun intended)

Saint Patrick
06-17-2003, 03:20 PM
:hump:

Stabber
06-17-2003, 05:40 PM
Originally posted by Saint Patrick
:hump:
shes got 3 sisters too :D

How many days of HITT we're you doing a week vs cardio?

Saint Patrick
06-17-2003, 07:02 PM
Actually I didn't do that much HIIT at all. I was doing anywhere from 30-90 mins low intensity (usually 60 mins), either on off days or right after lifting, before my post w/o shake.

galileo
06-18-2003, 06:32 AM
I feel the urge to post some of my own motivation...


Her abs. Look at them. If a girl can do that...geebus.

Frozenmoses
06-18-2003, 08:07 AM
Caramba!

steveo
06-18-2003, 11:30 AM
Wait a minute. Does sex count as cardio? You know if it takes over 20 minutes and you get all sweaty. Do you take a shake afterwards?

Saint Patrick
06-18-2003, 11:34 AM
do you mean with another person?

Stabber
06-18-2003, 11:37 AM
Originally posted by Saint Patrick
do you mean with another person?

lmao

Mik
06-18-2003, 11:57 AM
Originally posted by Saint Patrick
Actually I didn't do that much HIIT at all. I was doing anywhere from 30-90 mins low intensity (usually 60 mins), either on off days or right after lifting, before my post w/o shake.

SP-what kind of cardio were you mainly doing?

steveo
06-18-2003, 11:59 AM
If you can have sexual cardio session by yourself, all I can say is more power to yall brother. But I require a trainning partner.

Frozenmoses
06-18-2003, 12:49 PM
I don't like having a spotter for sex. It makes me feel dirty.

Saint Patrick
06-18-2003, 02:55 PM
Originally posted by Mik


SP-what kind of cardio were you mainly doing?

Mostly Bike Riding (like 90%), Some B-ball and treadmill. I did Jump Rope and Heavy bag for HIIT, just not very often. I did a lot of bike riding because I actually enjoyed it, and that's important for cardio.

Saint Patrick
06-18-2003, 09:07 PM
Deadlifts:

135 x 10, 225 x 3, 185 x 5

2 Sets Pull-ups:

BW x 10, 10

3 Sets Standing T-Bar Rows:

75 x 10 (warm up), 125 x 10, 100 x 10, 100 x 10

2 Sets Standing DB Curls:

30 x 10, 25 x 10

2 DB Hammer Curls:

40 x 10, 35 x 10


Totals
2358 cals
74g fat
187g carb
230g protein

Stabber
06-20-2003, 04:38 PM
damn dude. Did you not eat the past 2 days :D Where are the updates. Just giving you a hard time.

You said you did 3 sets of crunches a week to get your abs right? Did you wait until some of the fat trimmed off your waist first? Also, what did your ab routine consist of?