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EdgarMex
12-31-2002, 02:36 PM
After being away from the journal world for about three months, I'm starting a new one. This time I will be working out at home. As a Christmas present I gave myself a squat rack wi low/hi pulleys, an adjustable bench, an olympic bar, an EZ curl bar, a couple of oly DB handles and 245 lbs of plates, which should be enough for a while.

Before I stopped updating my journal (I think it was in October) I started a 4-day split (chest/shoulders-back/traps-legs/arms), but it got me worn pretty fast. Starting Dec. 16 I took a couple of weeks off and started lifting again last Sunday. I'm doing a pull-push-legs split. I have continued working on improving my diet since I still have plenty of fat to lose and these last two weeks I was a bit over indulgent on what and how much I was eating.

I did back/traps/bis last sunday and chest/shoulders/tris this morning. I'll post on thursday what I did since I don't have the numbers with me.

Most likely next week I'll be adding rope jumping (don't have a treadmil or stationary bike) as warmup on lifting days and as cardio on non-lifting days to help with the fat burning, which is my main concern now.

It felt pretty good to work out again, I missed it on these weeks I took off, but I needed the break, I was feeling to tired and my lifts were going down badly. Plus I needed to take at least a week off cause I had a vasectomy done on Monday last week and for a few days I could barely walk.

Well, that's all for today. As always, comments, suggestions and questions are welcome. :)

EdgarMex
01-02-2003, 12:33 PM
Yesterday's diet was pretty bad, but starting today I'l try to keep it in check as much as I can and only cheat on Sundays.

Today I did legs, I'm not going real heavy on the squats because I'm trying to improve my form, I tend to lean forward a bit too much (without losing balance) and that led to lower back pain, so I'm trying to fix that. Also, I'm still experimenting with the equipment and trying to find the right weight for some exercises.

Squats
Bar x 15
95x15
135x11
135x12

Leg Extension
35x15
45x15
50x13

Leg Curl
25x20
45x12
45x11

SLDL
135x13
135x12

Seated Calf Raise
135x25
135x25

Comments: Today's workout didn't feel as good as I was expecting. I started feeling tired very soon. I probably should have waited a bit more after I woke up to start working out.

beastin v6
01-02-2003, 12:39 PM
Good Luck with your new journal..:cool:

hey btw, Hope you dont mind..but, share your 03' goals

EdgarMex
01-02-2003, 01:32 PM
Thanks for dropping by, beastin. My main goal is to lower my bodyfat to around 12 or 13%. Right now I'm 5'8" and weight around 185 lbs (I haven't stepped on a scale in several weeks, so I'm not completely sure) and I think bf is over 20%. Also I'd like to pack some muscle and improve my strength

ectx
01-02-2003, 03:42 PM
Hey compadre. Glad to see you're back. Best of luck with the new journal. If you sneak out or take another break I'm gonna go down there and kick your ass. :)

EdgarMex
01-02-2003, 06:25 PM
Hey, ec! How's it going man? I hope this time I'll keep my journal longer, damn work keeps interfering with the stuff I like :)

EdgarMex
01-03-2003, 12:46 PM
Diet for Thursday Jan 2, 2002

7:00 am 1.5 cup 2% milk, 0.5 cup oats, 1.5 scoops Optimum Nutrition 100% Whey
7:30 am ----- Workout -----
9:00 am 1.5 cup 2% milk, 1.5 scoops Optimum Nutrition 100% Whey
11:30 am 1 tuna and hardboile egg sandwich
2:30 pm Grilled chicken and some pasta
6:30 pm 2 cups low fat yogurt, 1 apple
9:00 pm 1 cup 2% milk, 1 scoop Optimum Nutrition 100% Whey and ham and cheese sandwich

Friday Jan 3, 2002

Rest day. I'm not doing any cardio at the moment, I'm still waiting to recover completely from the surgery to be able to do some rope jumping. I hope next week I'll be able to start with it.

bradley
01-03-2003, 05:29 PM
Any reason for the milk postworkout? I would mix the whey with water and maybe add in some high GI carbs.

EdgarMex
01-03-2003, 05:36 PM
The only time I tried mixing it with water I really disliked the taste, but then I was using GNC's whey (which did't taste that good with milk either). Now I'm using Optimum's and I've been thinking about giving it a try with water, but I forget, I'm used to prepare it with milk. I'll try to remember to use water tomorrow. As for the high GI carbs what would you suggest? I know dextrose is what most people here recommend, but I'm still looking for a place to buy it here in town.

bradley
01-03-2003, 05:40 PM
Yeah dextrose is probably the best bet and if you have a place that sells home brewing supplies you should be able to get it there. Smarties candy are made of maltodextrin which could be used (pretty sure that is the name of them but might want to check the label). I personally mix in 1/2 cup of weight gainer (GNC 1850) with a scoop of 100% whey and this contains about 22g protien/60g carbs.

EdgarMex
01-03-2003, 05:53 PM
Yeah, I know what smarties are. I was eating 2 to 3 pack after workouts for a while, but thanks to them a filling in one of mu teeth got loose, so I stop eating them. Maybe I could crush a bunch of them and mix it with the post work out drink.

I had thought about using a weight gainer, but I wasn't sure if I should use it since I'm trying to get rid of the extra fat, but mixing it with whey sounds like a good idea

ectx
01-03-2003, 06:10 PM
TwinLabs Ultrafuel also contains a lot of dextrose in it and it's super cheap.

EdgarMex
01-03-2003, 06:12 PM
What else is in it? Is it a weight gainer?

ectx
01-03-2003, 06:42 PM
Not a weight gainer. Nothing but complex carbs. in it. They bill it as "the ultimate carb. energy and recovery drink." It's a'ight.

EdgarMex
01-03-2003, 06:48 PM
Cool! That's another option I'll consider on my next trip to the supplement store. How much is it?

ectx
01-03-2003, 06:51 PM
$12.99 super cheap...for a tub of 52.8 oz. I use two scoops, not 4 (which is what is says to use). Actually I use two before and two after.

EdgarMex
01-03-2003, 06:57 PM
sounds pretty good, do you mix it with whey or drink it by itself?

ectx
01-03-2003, 07:07 PM
preworkout I mix it with 10-15 g of whey and 5 g creatine. Post I drink it by itself (+5 g creatine)...just found a list of sugars it has...maltodextrin, dextrose, and fructose. I drink a whey shake too, but I gulp down the ultrafuel first.

EdgarMex
01-03-2003, 07:12 PM
Thanks for the info, ec :thumbup:

EdgarMex
01-04-2003, 12:04 PM
Diet for Friday Jan 3, 2002

9:00 am 1.5 cups 2% milk, 1.5 scoops Optimum Nutrition 100% whey, 0.5 cups oats, 2 teaspoons peanut butter, 1 banana
12:00 pm 1 tuna sandwich on whole wheat bread and 1 banana nut muffin
3:30 pm Spanish rice and beef and potatos in a red pepper sauce
6:30 pm 2 cups low fat yogurt, 1 banana nut muffin
8:00 pm Cheese burger with bacon and fries

Training for Saturday Jan 4, 2002

Pull-ups/Chins (alternantin 1 set of each at bodyweight)
p-4
c-5
p-3
c-5

Deadlift
135x10
185x6
205x4

Barbell Row
155x10
155x11

DB Row
70x12
75x11

Barbell Shrugs
155x15
175x15

Barbel Curls
55x15
65x15
75x12

Comments: Good workout in general. First time I did deads in 2 or 3 months (I was blaming them for lower back pain and stopped doing them) and never went heavy on them, so it was a very nice surprise to be able to do 205. I think I could have done 1 or 2 more reps, but my grip was loosening a bit. Also, since I did 3 reps of deads, I dropped 1 set on the BB and DB rows. I'm almost at the same weights I was lifting before I started to feel like sh*t before the brek so probably next week I'll be able to break some of the PRs I had at around the end of November

Diet-wise, yesterday I cheated a bit in the evening, so I'll try to eat clean on Sunday, which is the day when goes to hell. Today I tried mixing the whey with water post workout, and surprisingly it didn't taste bad, so now I'll just have to get some high GI carbs to mix with it and I'm all set. I still haven't decided what I'll get (either some weight gainer, like bradley suggested, or the UltraFuel, per ectx's recommendation). I'll go to the supps store tomorrow and then I'll make a choice and I'll be all set.

bradley
01-05-2003, 06:23 AM
Extc's idea sounds like a good one to me. I might do that after I use the rest of the weight gainer because the Ultra Fuel is easier on the wallet as opposed to the weight gainer. I would imagine ultra fuel along with some vanilla whey would be good.

Workout looked good. Keep up the hard work.

EdgarMex
01-06-2003, 11:48 AM
Diet for Saturday Jan 4, 2002

7:30 am 2/3 cup of oats cooked and mixed with 1 scoop Optimum Nutrition 100% Whey
8:15 am ----- Workout -----
9:30 am 1.5 scoops Optimum Nutrition 100% Whey mixed witn 1.5 cups of water
1:00 pm Spanish rice and beef and potatos in a red pepper sauce
4:00 pm Ham and cheese sandwich and 2 cups low fat yogurt
8:00 pm 6 beef flautas (deep fried rolled taquitos) and some salad, a handfull of peanuts and 2 small pieces of chocolate candy

Diet for Sunday Jan 5, 2002

11:30 am 2 eggs, 2 hotcakes, 2 strips of bacon, 2 sausage links, hashbrown, 1 cup of orange jucie and 1 cup of coffee (yes, you guessed right, we had breakfast out ;) )
6:00 pm 6 discada tacos (mixture of beef, ham, bacon, chorizo [mexican pork spicy sausage], and I don't know what else was in it), steamed rice with corn, small piece of cake and about 6 or 7 beers

Comments: Diet wasn't too bad on Saturday, but it was a total mess yesterday. For staters I got out of bed late, had breakfast out (I usually don't eat that much in the morning) and them went to a party thrown for my little sister (she's pregnant and due in about a month and a half). So I basically did only two big meals and added a few beers.


Training for Monday Jan 6, 2002

Light rope jumping for about 5 mins.

Flat BB Bench Press
95x15
135x15
145x12
150x8

Incline DB Bench Press
30x16
40x15
45x12

Incline Flyes
25x15x2

Military Press
65x15
7512
80x12

Upright Row
65x15
75x12
80x12

Skullcrushers
50x15
55x13
60x12

Comments: Workout went pretty good. Finally I was able to do some rope jumping and it warmed me up nicely before I started lifting. I think there's still room to increase weight in a few excercises so I'll continue to adjust on tyhe following workout sessions

Yesterday I went to the supps store looking for something to complement my post workout shake. The store I usually go to was closed for inventory but they just opened a new store not too far from there so I went to the new store. The didn't have UltraFuel at the moment but they had a supp I haven't heard of before. It's called AfterMax from Otimum Nutrition and the label advertises it as a post workout drink. It say it provides 40 grams of protein, 40 grams of carbs, 5 grams of creatine and I think 5 grams of glutamine per serving (3 scoops). It sounded good enough so I bought a 4 lb tub. I tried it this morming (with water, of course) and it tastes good, so I'm all set now and I'll see if it helps with my diet and training since I wasn't taking creatine before.

bradley
01-07-2003, 10:01 AM
Originally posted by EdgarMex
Diet for Saturday Jan 4, 2002

7:30 am 2/3 cup of oats cooked and mixed with 1 scoop Optimum Nutrition 100% Whey
8:15 am ----- Workout -----
9:30 am 1.5 scoops Optimum Nutrition 100% Whey mixed witn 1.5 cups of water
1:00 pm Spanish rice and beef and potatos in a red pepper sauce
4:00 pm Ham and cheese sandwich and 2 cups low fat yogurt
8:00 pm 6 beef flautas (deep fried rolled taquitos) and some salad, a handfull of peanuts and 2 small pieces of chocolate candy



I would move the 1:00 p.m. meal back. I recommend having a whold food meal no later than 2 hours after you postworkout recovery shake and sooner than that would probably be better.

EdgarMex
01-07-2003, 10:37 AM
Originally posted by bradley


I would move the 1:00 p.m. meal back. I recommend having a whold food meal no later than 2 hours after you postworkout recovery shake and sooner than that would probably be better.

I usually try to eat within 2 hours after the post workout shake, but I can't always do it within that time because I get to work at 10 and not always have a chance to eat when I should, although I try to make my meals at work around the same time everyday. But I'll keep that in mind and try to do it that way. Thanks for the advice.

Diet for Monday Jan 6, 2002

7:15 am 1/3 cup of oats (dry), 0.5 cup of 2% milk and mixed with 1 scoop Optimum Nutrition 100% Whey
7:50 am ----- Workout -----
9:00 am 3 scoops Optimum Nutrition AfterMax mixed witn 2 cups of water
11:30 pm 1 can of tuna, 3/4 cup of mixed vegetables, 1 teaspoon of mayo and 2 slices of whole wheat bread
3:00 pm 2 gorditas (sort of like a stuffed pita bread), one was grilled beef with onion, tomato and jalapeŮo and the other one was a tongue stew with pepper
6:30 pm 1 packet of Myoplex mixed with 2 cups of water (I got this as a sample from the guy at the store where I bought the AfterMax, along with a water bottle and 2 packets of Meso-Tech)

Comments: Diet was ok, I think, the only odd thing was that after drinking the Myoplex (it took me over half over to finish it) I felt like I had just eaten a full meal and by the time I got home I was still feeling my stomach full and wasn't hungry at all (now that's a first, even my wife was surprised by that) so I didn't eat anything before going to bed, but I wasn't feeling hungry when I woke up (another first)

Training for Tuesday Jan 7, 2002

Rest day. I was supposed to do some cardio this morning, but I didn't sleep well last night, I woke up a few tines and didn't fall back asleep right away, so I stayed a bit longer in bed to make up for it. Just slightly sore from yesterday's workout, especially on the front delts, and even tho I did back on Saturday and didn't feel almost any soreness, today my left lat is a bit sore, weird, huh?

EdgarMex
01-08-2003, 03:08 PM
Diet for Tuesday Jan. 7, 2003

9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 2 teaspoons of peanut butter, 0.5 cup of oats, 1 banana
12:00 pm 1 can of tuna, 1 cup of mixed vegetables, 1 teaspoon of mayo, 2 slices of whole wheat bread
03:00 pm Fried rice and chicken breast nuggets
06:30 pm 1 packet of Meso-Tech mixed with 1.5 cups of water
10:00 pm 1 ham and cheese sandwich and a glass of 2% milk

Training for Wednesday Jan. 8, 2003

Squats
95x15
135x13
160x12

Leg Extension
70x18
80x18
95x16

Leg Curl
45x18
60x15
65x7

SLDL
135x13
135x12

Standing Calf Raise
135x20x2

Comments: Overall the workout felt pretty good, thought I wasnít completely satisfied with my form on the last set of squats. On a few of them I felt like I was leaning forward a little bit more than I should. Also, almost towards the end of the first set of SLDL I felt a small pull on the right side at the middle of my back. It didnít hurt much, just a bit uncomfortable.

EdgarMex
01-09-2003, 10:30 AM
Diet for Wednesday Jan. 8, 2003

7:00 am 1/3 cup of oats (dry), half cup of milk and 1 scoop of Optimum Nutrition 100% Whey
8:45 am 3 scoops of Optimum Nutrition After Max mixed with 2 cups of water
10:30 am an of tuna, 1 cup of mixed vegetables, 1 teaspoon of mayo, 2 slices of whole wheat bread
2:30 pm Macaroni with tomato sauce and 3 breaded fish fillets
6:30 pm 1 packet of Meso-Tech mixed with 1.5 cups of water
10:00 pm 1 small quesadilla with a slice of ham and a little bit of avocado and 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey

Training for Thursday Jan 9, 2002

Rest day, no cardio. Went to bed to late last night and just couldnít get my ass out of bed this morning. Iíll see if I can try and do some cardio tonight when I get home.

Soreness on my legs from yesterdayís workout is minimal, but I been noticing that when I get sore the most is between 30 and 36 hours from the last workout so it may take a while before I can really feel it.

Last night before I was going to bed I started feeling a bit of pain exactly on the same spot that I felt I kinda pulled on the SLDLs yesterday, but this time was on the left side, but itís gone now. Lower back hasnít given me trouble from squats like it was doing in November. Iíll see how it goes as I continue increasing weight, I want to go back to 225, but Iím going to take it slow, thereís no hurry.

ectx
01-09-2003, 05:55 PM
:spam:

just because.


Hey Edgar...ever consider jogging around the neighberhood instead of jumping rope? It's a lot less boring than staying indoors. Just a thought.

EdgarMex
01-09-2003, 08:11 PM
Actually, I have been thinking about it for the last couple of days, but I haven't made up my mind. I have never been any good at running, especially outoors, because I run out of breath real fast, but I was thinking about doing some rope jumping as warmup on the days I lift and try and jog a bit on the days I don't lift (if I can get my lazy ass out of bed early enough)

EdgarMex
01-10-2003, 10:20 AM
Diet for Thursday Jan 9, 2002

9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 2 teaspoons of peanut butter, 0.5 cup of oats, 1 banana
11:30 am 1 can of tuna, 1 cup of mixed vegetables, 1 teaspoon of mayo and 2 slices of whole wheat bread
2:30 pm Macaroni with tomato sauce and some cheese and 3 breaded fish fillets
6:30 pm 1 large apple and 2 cups of yogurt
9:30 pm 1 ham and cheese sandwich and 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey

Training for Friday Jan 10, 2002

Shoulder-length underhand Chins (at bodyweight)
3,6,6,3

Dead lift
135x10
195x7
215x7!

Barbell Row
155x9
155x9

DB Row
75x12
80x9

Barbell Shrugs
155x16
175x17

Barbell Curls
65x12
75x8

Comments: Great workout! Dead lifts were outstanding, I knew I could pull 215, but didnít expect reps to go up to 7. On DB rows I finally reached the same weight I was using last year. On shrugs I screwed up on the weight on the first set, it should have been higher. After doing shrugs I was really tired, the first set of curls was ok, but the second sucked real bad, so I just stopped. I still feel a bit out of gas right now and my hands hurt a bit, damn knurling on the bar itís like sandpaper, I donít donít know if feels like that cause the bar is new or because the knurling on the bars at the gym was too worn. Anyway, better get used to it. My lower back is hurting a bit too (f*ck, Iím starting to sound like an old man), maybe it would be a good idea to leave two days of between legs and back instead of one, I know for sure part of the pain is due to squats, cause I didnít workout yesterday and it was hurting a bit by the end of the day. Enough whining now letís get back to work. :)

EdgarMex
01-11-2003, 11:19 AM
Diet for Friday Jan. 10, 2003

6:45 am 1/2 cup of oats (dry), half cup of milk and 1 scoop of Optimum Nutrition 100% Whey
7:20 ----- Workout -----
8:30 am 3 scoops of Optimum Nutrition After Max mixed with 2 cups of water
11:00 am Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo, 2 slices of whole wheat bread
2:30 pm Steamed rice, mashed potatoes with bacon bits and medium sized steak
6:30 pm Large apple and 2 cups of yogurt
9:30 pm 1 ham and cheese sandwich and 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey

Lower back is feeling better today. I'm a bit sore on the upper back, mostly at the area of the shoulder blades and a little bit on the traps. Went to sleep late (missed the season premiere of OZ on Sunday so I "had" to watch it last night) and woke up a bit late, but sleep was great, I'm feeling very good and well rested :thumbup:

bradley
01-11-2003, 04:33 PM
How does that Optimum AfterMax taste, and what flavor did you get. Always looking for supplement reviews. Thanks in advance

EdgarMex
01-11-2003, 04:42 PM
It tastes good, a bit sweeter than whey, but it's nor too sweet. I got the one that's flavored Vanilla Ice cream cause I still have some chocolate and strawberry flavored whey. I got the 4 lb tub, which acording to the label is 20 servings (3 scoops) for $30. Since I only use it postworkout it should last around a month a half.

ectx
01-11-2003, 07:53 PM
Nice workout man. Good to see the back's better. About the running outdoors...just do it for short stretches until it gets better. Try running for 2 or 3 minutes, then walking for one. It takes time. Also, if you can't talk while you run, you're going to fast (initially, afterward you'll want to do intervals and stuff...and well, talking ain't an option). You just need to keep at it.

EdgarMex
01-13-2003, 10:56 AM
Diet for Saturday Jan 11, 2003

10:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana
1:00 pm Grilled chicken breast with oyster sauce, steamed rice and mashed potatoes
4:00 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo, 1 hard boiled egg and 2 slices of whole wheat bread
7:30 pm Six pork tacos and 3 beers


Diet for Sunday Jan 12, 2003

10:00 am 1 bowl of menudo (itís a soup made with cowís stomach, corn and a bunch of spices, real good stuff, especially when hungover) and 1 coke
12:30 pm ----- Workout -----
1:40 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water
4:30 pm Bowl of cream of corn, French fries and a sirloin steak with barbeque sauce and 1 mountain dew
8:30 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo, 2 slices of whole wheat bread and 3 coconut cookies

Training for Sunday Jan 13, 2003

Flat BB Bench Press
95x15
145x13
155x9
155x9

Incline DB Bench Press
45x15
50x15
50x10

Incline DB Fly
30x13
30x15

Military Press
75x14
85x11
85x9

Upright Row
75x15
85x11
85x10

Skullcrushers
60x15
65x12

Triceps Pushdown
80x15
90x15

Comments: Real good workout, tris and shoulders got quite a pump by the end. One of the things I noticed was that I wasnít as tired at the end as I felt on the two previous workouts (back and legs). I donít know if it was because on this day there is no exercise as taxing as squats or deads or because I had a nice full meal about 2 hours before working out and I usually have only some oatmeal with a scoop of whey about half hour before working out. Tomorrow Iím planning on working out at night (and itís legs day), when I get back home from work, because I have a few things to do in the morning and I wonít have time to work out so itíll be a good chance to see how having a full meal before affects my workout.

EdgarMex
01-14-2003, 12:42 PM
Diet for Monday Jan 13, 2003

9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 2 teaspoons of peanut butter, 1 banana
1:00 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo, 1 hard boiled egg and 1 slices of whole wheat bread
5:00 pm Steamed rice, ground beef with mixed vegetables and sweet potato with a brown sugar syrup and milk
8:00 pm 2 cups of yogurt
10:00 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 1 slice of whole wheat bread with peanut butter a strawberry jam

As I mentioned in yesterday's entry, I didn't workout this morning. I had to go to El Paso to pick up some parts and some other stuff I needed. I took me a lot more time than I expected and I got to work an hour late :p which meant I didn't have time to eat when I was supposed to. While I was in El Paso I picked up a box of Optimum Nutrition Opti-Pro Meal MRPs. I'm planning on using it instead of the yogurt and fruit I was eating in the afternoon. For today's little experiment of working out at night I'm going to have the MRP instead of lunch (around 2 or 3 pm) and then I'll eat whatever the wifey brings for lunch around 7 pm. If this goes well I'll may change my workouts to evenings (after work) instead of doing them first thing in the morning.

EdgarMex
01-15-2003, 11:58 AM
Diet for Tuesday Jan 14, 2003

7:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 2 teaspoons of peanut butter, 1 banana
11:40 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo, 1 hard boiled egg and 1 slices of whole wheat bread
2:30 pm 1 packet of Opti-Pro Meal mixec with 2 cups of water
7:20 pm Spanish rice and chicken in mole (spicy sauce made with several kinds of peppers, sesame seed, chocolate and some other ingredients I donít remember)
9:30 pm ----- Workout -----
10:30 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Training for Tuesday Jan 14, 2003

Squats
135x14
155x10
175x8
135x10

Leg Extensions
75x15
90x12
45x13 (one legged)

Leg Curls
55x15
70x9
70x7.5

SLDL
155x10
155x8

Standing Calf Raise
155x15
155x15

Comments: Great workout, performance on squats was very strong, though Iím still leaning a bit forward on the last few reps of the heaviest set. My lower back felt a bit tired when I finished squatting. On the last set of extensions I thought of giving a try to one-legged extensions and I like it very much, felt it a lot more than the way I was doing them. SLDL really killed my lower back. I was barely able to do 8 reps on the second set (I wanted to do 3 sets). I had been thinking about giving pull-throughs a try and I did yesterday, but I did them after SLDLs and I was feeling them too much on my lower back so I stopped after a few reps. Iíll try again in my next leg workout, but Iíll do it before doing any hams work.

Yesterdayís workout felt much better than previous leg workouts, so now Iím seriously considering working out at night instead of morning, I felt a lot more energy and didnít feel as tired at the end. Tomorrow Iíll workout at night again (have some stuff to do in the morning yet again). The only thing Iím not sure about is diet-wise. If I workout at night Iíll have my usual post workout drink than take a shower and go to bed, so I wonít have a meal after that until the next morning. What effects would that have?

EdgarMex
01-16-2003, 10:57 AM
Diet for Wednesday Jan 15, 2003

8:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 2 teaspoons of peanut butter, 1 banana
11:30 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo and 1 hard boiled egg
2:30 pm 1 packet of Opti-Pro Meal mixec with 2 cups of water
5:30 pm Spanish rice and chicken in mole (spicy sauce made with several kinds of peppers, sesame seed, chocolate and some other ingredients I donít remember)
8:30 pm 1 cheeseburguer with bacon, small fries and a coke

Comments: No chance to do cardio this morning either. Slight DOMS on my legs from Tuesday nightís workout, mostly in my hams, which is a bit weird since I only did 5 sets (or 5 and a half if I count the half-assed pullthroughs 5-rep set) for hams. Lower back is doing ok, yesterday it was a bit sore, but feeling better today, ready to get blasted again tonight. Iím planning on trying to pull 240 on the deads for 2 or 3 reps, weíll see if my grip can hold it. Iím still not sure if only drinking AfterMax after workout and before bed is enough or if I should be eating or drinking something else.

EdgarMex
01-17-2003, 11:22 AM
Training for Friday Jan 10, 2002

Shoulder-length underhand Chins (at bodyweight)
5,4.5,4

Dead lift
135x8
185x5
215x5
240x4 (PR)

Barbell Row
135x10
155x10
160x8

DB Row
80x10
80x10

Barbell Shrugs
185x15
185x14

Barbell Curls
75x10
75x8
65x12

Comments: Iím really liking working out after work. I feel a lot more energized and donít feel like Iím out of gas at the middle of the workout. Deads went better that I expected, I thought I was going to have a hard time with 240, but it was relatively easy, I even did more reps than I intended and I probably could have done one more rep if it wasnít for my grip. Everything else was good, except for the barbell curls. At 75 I was feeling them too much in my forearms and not enough on my biceps, so I dropped the weight on the last set, next time Iíll give it a try with 70 and see how it works.

EdgarMex
01-18-2003, 11:40 AM
Diet for Friday Jan. 17, 2003

7:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 2 teaspoons of peanut butter, 1 banana
11:30 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo and 1 hard boiled egg
3:00 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
6:00 pm Home made fried rice and breaded steak
8:00 pm 1 large apple
9:30 pm 1 glass of milk and 3 coconut cookies

Training for Friday Jan 17, 2003

Rest

Comments: Hams were still a bit sore yesterday, but today are doing great. Lower back is feeling much better than I expected, almost not sore at all and yesterday didnít give me much trouble. A little bit of soreness along the sides of the spine, Iím guessing itís from the deads.

bradley
01-18-2003, 04:35 PM
Maybe you could keep a shake in the fridge or some cottage cheese and just down it if you happen to wake up and if you don't wake up then don't worry about it. Just a thought. Good work on the deads, always feels good to get a new PR.

EdgarMex
01-18-2003, 06:30 PM
After reading your journal the other day, it got me thinking about why I don't seem to lose any weight (I'm not really sure of this, since I haven't weighted myself in about a month, but it wouldn't surprise me if I gained a pound or 2) and today, taking advantage of it being a slow day, I opened an account at fitday.com and entered everything I ate this week and the physical activities I did (almost nothing other than lifting) and it turned out that I'm eating around 3000 cals per day!! (and one day even got to 4000, that damn cheeseburger, I knew it! lol). Now, consuming 12 cals per pound of bodyweight I should be eating about 2200 cals per day, so I'm way above what I should be eating. Hell, I'm eating above mainteinance (almost 2800 at 15 cals, per pound).

Taking all this into account, I'm going to start slowly cutting cals next week (and I'm getting a scale tomorrow) and paying much closer attention to my totals per day, at least from Monday to Saturday (the days that I work and when I have a more stable schedule and can plan my meals and eat at my regular hours) and still allow myself to have a cheat day on Sundays. I know if I do it right it should take care of all the extra bagagge I'm carrying.

So that's the plan for now, the only thing that worries me a bit is that, even with the way and the quantities I'm eating at the moment, sometimes I find that I'm feeling hungry (a feeling I totally hate) and if those quantities keep getting smaller until I reach 2200 cals per day those moments will probably be more frequent.

Anyway, I'll be posting the results I get with these new plan and I'll be adjusting accordingly. As always, input, comments and support are welcome (and maybe even a slap in the back on the head every now and then to keep me focused)

Bradley, thanks for your support and sharing your knowledge, dude!

bradley
01-19-2003, 04:53 AM
I find that if I cut cals slowly each week (200-300 works best for me) and adding in more healthy fats will help keep the hunger pangs at bay. You get used to eating certain amounts of food and the same will hold true once you get into the dieting groove. I usually find that if I do get hungary its about thirty minutes before my next scheduled meal and I just have to tell myself I get to eat in thrity minutes. Might sound corny but works for me, and a cheat meal once a week usually gets rid of the sugar cravings that will develop sometimes during the week. If I get a craving for something sweet I make myself wait until my cheat meal and then I find that I usually don't want it anymore.

You seem to be progressing in your workouts and as long as your bf% is not getting too high I wouldn't sweat it that much. I struggle with the whole cutting and bulking thing myself. Sometimes I tell myself I am too small and then the next day I think I need to lose bf, which we both know are conflicting goals. I guess what I am saying is to focus on one thing and work from there.

:soapbox: Sorry about the little rant

EdgarMex
01-21-2003, 01:43 PM
Since Cloughie decided to break the boards just before I entered my journal entry yesterday, today it's a long ass entry cause it includes saturday, sunday and monday. If you're not in the mood for reading that's too bad :p

bradley: No worries about the rant, that's the way I feel most of the time, I'm usually feeling either fat or small, and sometimes even both at the same time. But this time I decided I'm going to drop a few pounds of fat no matter what (well, with some limits anyway, I'm not going to go and get a liposuction, tho now that I think of it, maybe it wouldn't be such a bad idea, j/k) and stick with a diet for at least three months.

Diet for Saturday Jan. 18, 2003

9:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 2 teaspoons of peanut butter, 1 banana
1:10 pm Half can of tuna, half cup of mixed vegetables, half cup of macaroni, 1 teaspoon of mayo and 1 hard boiled egg
4:00 pm Spanish rice and breaded steak
7:00 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
8:30 pm ----- workout -----
10:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water


Training for Saturday Jan 18. 2003

Flat BB Bench Press
95x15
155x11
160x8
160x6

Incline DB Bench Press
50x14
50x14
50x12

Incline DB Fly
30x13
30x13

Military Press
80x15
85x12
90x9

Upright Row
85x15
90x13
90x12

Skullcrushers
55x12
55x12

Triceps Pushdown
90x15
90x15

Comments: It was a good workout, though I was feeling a bit winded at the end. I had quite a pump in my tris when I was done and feeling very good overall. Iíll probably stay with 160 in the bench for at least 2 more workouts, but trying to increase the number of reps I can do and trying to bring the bar all the way down to my chest. Right now Iím stopping 1 or 2 inches above my chest. On the DB bench I can probably do fine with the 55s so Iíll up the weight in the next workout. On the skulls I decreased the weight cause I didnít like the form on my previous workout and I seem to get a better contraction when using lower weight.

Diet on Sunday wasnít very good. I had a protein shake and a large quesadilla with ham before leaving home (to go shopping with my wife, ugh!). Around 3:30 we stopped at Chinese buffet (not a very good idea when trying to lose weight), but I didnít pig out like I used to, the only thing that seemed high in cals was the beef lo mein, but it was damn good. Also I might have gone a bit heavy on the dessert. My next meal wasnít until 8:00 pm and it was another protein shake and a ham and cheese sandwich.

As promised, I finally got a scale. I weighted myself this morning and surprisingly I was ďonlyĒ 180 lbs. I couldnít believe it. Last time I weighted myself was about 6 weeks ago, at the gym where I used to work out and I was 185, and since I took a two-week break and wasnít particularly careful with my diet during December, I was expecting that I would at the very least weight the same 185 lbs if not 2 o 3 more pounds, hell I wouldnít have been surprised if I had hit 190. But as it turned out, I didnít do that bad.

On a little rant, I was hoping to watch the Eagles-Bucs game yesterday, but my wife wanted to shopping to El Paso and good olí Edgar had to ďvolunteerĒ to do chauffer duties, and as expected, we werenít back home at 1:00 pm (kick off time), but instead we got there around 6:30. At least I could watch the new episode of Oz.

On a good note, on our way back home we stopped at a tattoo parlor here in Juarez and I asked some info about a tattoo Iíve been thinking about getting on my upper back and itíll cost about a third of what I was expecting. Iím going to use this as an incentive in my fat loss quest and not get the tattoo until I lose at least 10 lbs, which should probably take me around 3 months. And since I really really really want it, it should keep me focused and motivated to keep diet in check :)


Diet for Monday Jan. 20, 2003

7:40 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 teaspoon of peanut butter, 1 banana
11:45 pm 1 tuna sandwich on whole wheat bread
3:00 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
7:00 pm Spanish rice and beef and potatoes stew
9::45 pm ----- workout -----
10:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water


Training for Monday Jan. 20, 2003

Squat
135x10
155x11
175x10

Front Squat
Barx10
65x10

One-legged Extensions (alternating left and right, 5-10 seconds rest)
45x15
45x15
45x14

SLDL
155x10
155x11

Leg Curl
70x10
70x10

Standing Calf Raise
155x18
155x16

Comments: Last night I had one hell of a leg workout. It was so good, I could barely walk, I had a pounding headache and a bit of heartburn when I was done. Squats were pretty good, trying to keep a good form all the time, tho I continue to struggle on the heaviest set with not leaning forward when Iím at the bottom. For a while Iíve been meaning to try front squats, so last night I gave them a try. Since Iíve never done front squats before I went light. I did one set with just the bar, to get use to resting the bar on my delts and then did another set with a dime on each side. I like the movement a lot since it allows me to keep my back straight easier than back squats. Iíll continue to do them and increasing the weight over the next workouts and see how it goes. On the leg extensions I decided to do them with virtually no rest just for sh!ts and giggles. I loved the way it felt, so now thatíll be the way I will be doing extensions from now on. My quad felt really pumped and my legs were shaking when I stood up after the 3 sets. I usually do SLDLs after the leg curls, but on the last two workouts I noticed I vas feeling tired by the time I got to the SLDLs and I was rounding my back too much, so last night I did them before the leg curls and it seemed to be better, tho they still pound my lower back pretty good. After that I struggled a bit more than usual with the leg curls. I thought about not doing anything for calves cause I was feeling very tired, but I did anyway.

bradley
01-22-2003, 03:17 AM
Leg workout looked good and I know what you mean about those leg extensions. Man, they burn like crazy sometimes. Might try doing them one leg at a time which would give each leg a short rest, but still allowing you to get a good burn. Keep up the good work and good luck with the new goals.

EdgarMex
01-22-2003, 11:11 AM
Yeah, those leg extensions were brutal, and the funny thing was that I didn't realize how much they taxed my quads until I stood up. While I was doing them I fel the burn but that was all, when I stood up my thighs felt shaky and I had to hold on to the rack for a minute before trying to walk, my legs felt like jell-o. But it was all good, I'm looking forward to do it again.

Back to the fat loss issue, last year I used to take Ripped Fuel preworkout mostly because of the energy boost I got from it. I was thinking about starting to take it again maybe in a month, after I get all the diet issues worked out, but this time to take advantage of its fat loss capabilites. The recommended dose sounds like a bit too much for me (2 caps 3 times a day) and taking it preworkout is completely out of the question since now I'm working out not long before bedtime. What do you think would be the appropriate dosage per day? I was thinking maybe 2 caps in the morning and 1 around mid-day, but I'm not sure. Please let me know what you think.

Diet for Tuesday Jan. 21, 2003

9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 teaspoon of peanut butter, 1 banana
12:00 pm 1 tuna sandwich on whole wheat bread
3:00 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
6:00 pm Spanish rice and beef and potatoes stew
9:30 pm 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 2 slices of whole wheat bread with peanut butter and strawberry jam

bradley
01-23-2003, 03:04 AM
I would probably try 2 caps in the morning and then 1 cap mid-day. If ECA's don't have that much of an affect on you, you might try taking 2 caps in the morning and 2 mid-day or 2 in the morning, 1 mid-day and 1 mid-afternoon since you are up pretty late. I would just "test the waters" if you know what I mean and find out how you respond to different doses.

EdgarMex
01-23-2003, 11:34 AM
The first time I took an ECA it didn't have much of an effect other than what is to be expected (jitteriness, higher body temperature, sweating like a madman). I took it for about three months (July-September). Then I got off of it for 3 weeks I think and started taking it again. This time the energy boost and the jitteriness were lower than before, but after a couple of weeks I noticed some "bedroom problems", nothing serious tho, just taking me a bit more time to be "ready". Around mid November I stopped taking it and haven't taken it since then.

I'm going to wait a 2 or 3 more weeks and then give it a try again. I'll start with 2 caps in the morning and 1 mid day for a couple of weeks and then evaluate and see if I up the dose or stay there.

This morning curiosity got the best of me and I stepped on the scale again. To my surprise the needle stopped between 177 and 178. I thought I was dreaming or something, so I put on my glasses and tried again. Again 177-178, so that's 2-2.5 pounds in 3 days. I've ben thinking about it all morning and the only thing that explains it is that I have been drinking a lot of water this week (something I haven't been doing as much as I should all winter) and doing trips to the restroom like I don't have anything else to do, so problably a good part of those 2 pounds is just water I was retaining.

Now, on to yesterday's numbers:

Diet for Wednesday Jan. 22, 2003

9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana, 2 caps of fish oil
12:30 pm 1 tuna sandwich on whole wheat bread
4:30 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
7:30 pm Steamed rice and 1 chicken breast with barbeque sauce
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water


Training for Wednesday Jan. 22, 2003

Shoulder-length underhand Chins (at bodyweight)
6, 5, 4, 5

Still not much progress here, but I'm feeling them a lot in my back


Dead lift
135x9
185x5
225x5
265x4 (PR)

Deads keep going up and feeling great all along my back, I think the heavi deads and starting to help strenghten my back a lot cause my lower back seems to be less sore after squats (which was becoming a problem by the end of last year). Also, if weight keeps going up here I'll have to buy another pair of 45 lbs plates.

Barbell Row
135x10
165x8
165x6

I screwed up on the weight here. I was supposed to do 1 set of 155 and one of 160 or 165. They felt good, a bit hard, but still good, so I'll probably stay with this weight and try to get more reps out of it.

DB Row
80x12
85x10

These felt good too, 85 felt a bit lighter than I expected, maybe I'll try 90 next time

Barbell Shrugs
195x12
195x14

I probably should have waited a bit longer after the DB rows cause it was my weak hand what gave on the first set and I only did 12 reps.

Barbell Curls
65x12
70x10

I lowered the weight from last week and it was ok, tho I was still feeling them a lot in my forearms

DB Preacher Curl
25x10
25x12

I haven't done any DB curls in about a month and a half so I went a bit low, next week I'll try with 30s.



Good workout overall, a bit suprised that the deads keep going up, but not complaining at all ;)

bradley
01-23-2003, 04:37 PM
Back strength is looking good Edgar. Good work on the deads man. It is always a good feeling when you can strap another plate onto the bar. Diet is looking spot on as well.

EdgarMex
01-23-2003, 05:08 PM
Thanks, man, I'm feeling real good about yesterday's workout. I have feel very energized all day (too bad today it's been a sloooow day at work, lol)

I'm keeping a close eye on the diet. Fitday turned out to be a great tool for that. Today I was reviewing my calorie intake and yesterday was the only day it was a bit low. Hunger pangs haven't been too bad, tho I'm starting to feel hungry 20-30 minutes before the next schedule meal, but I'm following your advice ("It's just another half-hour, hang in there").

EdgarMex
01-24-2003, 10:26 AM
Diet for Thursday Jan. 23, 2003

8:20 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana, 2 caps of fish oil
11:30 pm 1 tuna sandwich on whole wheat bread
2:30 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
6:00 pm Steamed rice and ground beef with string beans
9:30 pm Sweet potatoes with half cup of brown sugar syrup and half cup of milk and a ham and cheese sandwich

Calories (according to fitday.com)= 2,573

The only thing I didn't include here were the sweet potatoes cause I couldn't find them on fitday. It was a bit higher that it should have been, but I was a bit hungry last night. The good thisng is there was still a calorie deficit, so it wasn't too bad.

EdgarMex
01-25-2003, 11:59 AM
Diet for Friday Jan. 24, 2003

8:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana, 3 caps of fish oil
12:30 pm 1 tuna sandwich on whole wheat bread and 1 large apple
3:40 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
7:30 Steamed rice and ground beef with string beans
9:40 pm ----- Workout ------
10:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Training for Friday Jan. 24, 2003

Flat BB Bench Press
Barx15
95x15
160x9
160x8
135x12

Bench was ok, it was easier to do 160 after doing 2 light sets, then I just did 1 semi-light set for speed

DB Incline Bench Press
50x12
55x12
55x11

An increase in weight here, they felt good, nice stretch

Incline DB Fly
35x12
35x11

A little increase in weight here too, I'll probably stick with this weight for a while

Military Press
85x12
90x6

I totally sucked here. First set was ok, all 12 rep were pretty clean. Second set started ok, but after 3 reps I was struggling badly, when I brought the bar down after the 6th rep I was intending to do at least one more rep, but I couldn't move the goddamn bar if my life depended on it. I probably should have take a minute more of rest between sets. Also I was starting to feel tired so I cuth the usual third set

Upright Row
90x12
90x10

This felt good. Got enough reps on the second set, but cut the third set because if I would have done it I probably would have had to cut one or 2 sets for tris.

Skullcrushers
55x14
55x13

Pushdowns
95x15
95x12

All sets for tris were pretty good and done to failure

Comments: Good workout overall, except for the military presses. I'll use the same weight next week and make sure I have enough rest between sets. Workout ran a bit long (about 1:20, including warmup).

On a lighter note, (ha, yeah, pun intended) weight this morning was 179 lbs, but since I was reading in the forums the other day about weight fluctuations I'm not going to worry about it, the important thing here is that I weight less than I did on Monday and that's all I care about. I'm going to continue recording my weight the morning after every workout, just to keep track of it (oh, yes, and cause I got nothing better to do). Over and out.

bradley
01-25-2003, 04:43 PM
http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/sr15.html

The link above should help you in figuring out the calorie content of your foods. You probably already have it but I thought I would post if for good measure. As far as the weight fluctuations I would just try and keep a common trend each week. What I mean is, say you weigh in Monday then next Monday just weigh in at the same time and see if you weigh less. Amounts are not as important IMO. Hope that made sense.:confused:

EdgarMex
01-25-2003, 05:10 PM
Thanks for the link, it will sure be helpful, and I'll do what you say about when to weigh, it makes more sense than that I was thinking to do.

I was reviewing the proportion of macronutrients on my diet for this week and so far it's been Prot = 34% Carbs = 38% and fat 28%. Protein has been well over 1gr per pound. Does this sound good?

bradley
01-26-2003, 04:38 AM
Originally posted by EdgarMex
I was reviewing the proportion of macronutrients on my diet for this week and so far it's been Prot = 34% Carbs = 38% and fat 28%. Protein has been well over 1gr per pound. Does this sound good?

Sounds good to me. Almost an isocaloric diet which I have read that people have had success with it.

Franjipani
01-27-2003, 05:45 AM
Originally posted by EdgarMex
the important thing here is that I weight less than I did on Monday and that's all I care about. I'm going to continue recording my weight the morning after every workout, just to keep track of it (oh, yes, and cause I got nothing better to do). Over and out.

Tracking it is a good start and will keep you on the right path:thumbup:

EdgarMex
01-27-2003, 11:16 AM
Thanks for dropping by, Franji! :)

Here's what happened over the weekend:


Diet for Saturday Jan. 25, 2003

8:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana
12:00 pm 1 tuna sandwich on whole wheat bread and sweet potatoes with half cup of brown sugar syrup and half cup of milk
3:45 pm Pasta with cheese sauce and breaded steak
7:45 pm 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey and a ham and a small quesadilla with ham

Total Calories for Saturday: 2430
Not too bad, but a bith higher than I would like.


Diet for Sunday Jan. 26, 2003

8:00 am 2 eggs, 2 slices of ham, 2 slices of whole wheat and 1.5 cups of milk
9:50 am ----- Workout -----
11:00 am 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water
12:45 1 cup of 2% milk, 1 scoops of Optimum Nutrition 100% Whey and 1 tuna sŠndwich
4:00 pm Chicken Alfredo and green salad

Also I had 4 glasses of white wine during the afternoon and a couple of small slices of chocolate cake but Iím not sure about the time

Total Calories for Sunday: 3290
Talk about a cheat day. the day started well: got out of bed early, breakfast was fine, good workout, but in the afternoon we went to my parents' home. It was my dad's B-Day AND the Superbowl (which turned out to be pretty disappoing) and I ate a bit too much. I know I shouldn't have had that second pice of cake, but it was damn good, lol. Good thing was there was no beer, otherwise I'd probably hit 4000 cals. This week I'm going to try and lower carbs a bit, they were higher than protein last week, and that'll help drop some cals. I'll try to consume 100-200 cals less and see how it goes. I hope hunger pangs don't get too bad, last week they were manageable and I'm kinda getting used to them.

Training for Sunday Jan. 26, 2003

Squat
135x12
155x12
180x9
5 lbs increase from last workout, nice clean reps, good speed on the first 2 sets, last one was slower, but good.

Front Squat
65x10
75x12
Still getting used to these, used the heavier weight from last workout for the first and increased 10 lbs for the second, felt them nicely on the quads.

One-legged Extensions (alternating left and right, 5-10 seconds rest)
50x14
50x13
50x12
5 lbs increase, nice pump and burn on both legs, I had to take like 6 or 7 minutes for rest after them, they had me sweating like a ping and out of breath when I finish the last set

SLDL
155x11
155x12
Got one more rep on each set, felt them a bit in the lower back, but it's improving, nice stretch on the hams

Leg Curl
70x12
70x10
70x6
Probably too little rest between the second and third set, I wanted to get at least 8 reps, but I could barely lift the weight

Standing Calf Raise
155x19
155x16
One more rep on the first set, I'll wait til I hit 20 on both sets before increasing weight. it seems it need to do a lot of reps to really feel these, maybe I'll even wait till I hit 25 reps on at least the first set

General Comments: Real good leg workout, tho I wasnít feeling as tired as I did on Monday even tho I improved on all lifts either on weight or on reps. Now Iím completely sure deads are helping improve my squat and Iím very happy about that. My lower back is not bothering me at all during and/or after squats and Iím confident I can continue to increase weight by 5 pound per workout for at least a few more weeks.

I really like the way my workouts are going lately, I'm having nice improvements overall and I'm feeling very good physically, my lower back has stopped being an issue and I'm finally starting to lose weight seriously. Damn, I feel good today!

bradley
01-27-2003, 04:47 PM
Might try dropping the carbs and add in some more fat. This will probably help with those pesky hungar pangs;)

EdgarMex
01-27-2003, 05:22 PM
what would be good sources of fat to add?

bradley
01-28-2003, 06:04 AM
Originally posted by EdgarMex
what would be good sources of fat to add?

I like natural peanut butter and/or nuts, but you could always go with flax or fish oil. Do you have access to salmon? If so that is tasty way to get some fat in your diet and not to mention loaded with protein.

EdgarMex
01-28-2003, 10:15 AM
I was using peanut butter for my morning shake but decided to stop using it for a while as and easy way to drop a bunch of cals (according to the label, a tablespoon has 190 cals) and replaced it with 1000 mg fish oil caps. Last night I got some almonds and some cottage cheese, so I'll be adding those , mostly at night. I have never liked cottage cheese, but I'll just suck it up and eat it (at least while I'm cutting). Last night I had some and it wasn't so bad mixed with whey and fruit. About salmon, I can get some, but it's pretty expensive here, so there's no way to incorporate it as a regular meal. Also I asked my wife to reduce a bit the portions of food she brings me for lunch, I'm not the kind of guy that leaves food on the plate, so that should help a little too.

Diet for Monday Jan. 27, 2003

9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 1 banana, 3 fish oil caps
12:00 pm 1 tuna sandwich on whole wheat bread
3:00 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
6:00pm Spaghetti with tomato sauce and gorund meat
9:30 pm Half cup of cottage cheese mixed with half scoop of Optimum Nutrition 100% Whey and a small banana and 10 almonds

Total Calories for Monday: 2368
A tad high, but it's still good.

ectx
01-28-2003, 10:48 AM
Fish oil caps are great.
You can get pretty creative with cottage cheese. I usually mix in some fruit and add some Splenda. I also make stuffed taters out of it. I'll bake my potato, scoop it out...mix it with chottage cheese and salsa, throw it back in and sprinkle a little paprika on top...brown it in the broiler for just about a minute then. Sucker's pretty tasty. Sometimes I'll trow mushrooms in just for a funky texture.

EdgarMex
01-28-2003, 11:35 AM
That sounds pretty good, I'm going to have to try it :thumbup:

bradley
01-28-2003, 04:35 PM
I sometimes make some sugar free jello and dump cottage cheese on top of that. Jello only has 10 cals per serving and no carbs. Kind of a tasty treat IMO. That stuffed 'tater idea is interesting. Might have to give it a go when I am feeling creative.

EdgarMex
01-29-2003, 12:02 PM
Diet for Tuesday Jan. 28, 2003

9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 1/3 cup of oats, 1 banana, 3 fish oil caps
12:30 pm 1 tuna sandwich on whole wheat bread
4:00 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
6:00 pm 12 almonds
7:30 pm Spaghetti with tomato sauce and grund meta
9:00 pm ----- Workout -----
10:30 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Training for Tuesday Jan. 28, 2003

Shoulder-length underhand grip Chins (at bodyweight)
7, 5, 5

Finally broke the 6 reps barrier!

Dead lift
135x8
195x5
235x5
285x3 (PR)

Yes! 285 lbs for 3 reps. I think I have reached my max for deads. 285 wasnít too hard but it wasnít easy either. What Iíll do is stay at 285 until I get 5 or 6 reps then increase 10 lbs and work my way to 5-6 reps and keep going like that. So now it seems 300 will be a bit further away than I thought.

Barbell Row
135x10
165x9
165x7

Funny thing here. After finishing with the deads and resting for a couple of minutes I took off all the weight from the bar except for the 45 lbs plates and picked it up from the floor (instead of the rack as I usually do), but I guess I got used to the heavy weight from the deads cause I pulled the bar it came up to my chest, it almost felt too light. Also, when I did the first heavy set, I thought I had done 10 reps with the same weight on the last workout, and I was a bit upset I only did 9 reps on the first set and 7 on the second. It turned out I did one more rep on the first set and 2 more on the second.

DB Row
85x9
85x10

Not much to say here, net time Iíll try to get 11 reps on at least one of the sets

Barbell Shrugs
195x14
195x14

Two more reps on the first set. Iíll increase weight when I hit 16 on both sets

Barbell Curls
75x10
75x9

Screwed up on the weight yet again. I was supposed to do 70 lbs, and I was surprised that it felt heavier than I was expecting, but I went ahead and did the full set, then I realized the weight was higher, no biggie anyway, I can probably stay with 75.

EZ-bar Preacher Curl
55x12
55x11

I haven't done these in quite a while. They felt good tho, I could probably put on 5-10 more lbs.

General Comments: Diet was ok yesterday and I had a good workout last night. Workout was a bit longer than usual (about half hour longer) because my wife was working out with me. She did a ďlightĒ routine from the Serious Strength Training book for about a month, and last night I change her routine to something very close to what I am doing. I even convinced her to do deads, tho she started very light (she ďdoesnít want to get big, you know, like those female liftersĒ). Also I had her do 3 sets of wide grip pull downs, 3 of DB rows, 2 sets of ez-bar curls and 2 of preacher curls. Working out with her was fun, tho some rest periods were a bit shorter than usual and I did way too much plate changing. Itíll be like that on Thursday and Saturday too. Iím even thinking of adding and extra day of rest to work out with her all the time, instead of doing one day on-one day off like Iíve been doing all this month. Weíll see about that.

:swear:Warning Rant!!:swear: This morning I saw (and heard) one of the most horrifying things I have ever seen. I got out of the shower and was getting dressed. TV was on tuned to VH1. Then it happened: Celine Dion singing "Highway to hell". Can someone explain to me how the fook can something like that happen? Now I am completely sure there is no G*d. I thought watching Aerosmith perform with Britney and N Sucks was as bad as it could get (it certainly was worst than Puffy ďsingingĒ with Sting and some gay boy band whose name I canít remember singing ďWe will rock youĒ with Brian May playing guitar), but now I know itís only going to get worst. Why are pop artists allowed to sing rock songs that are classics? They should be off limits. I know that no matter how much I hate that it wonít stop, but it still pisses me off.
:soapbox:

EDIT: Forgot to add cals for yesterday
Total Calories for Tuesday: 2307

bradley
01-29-2003, 04:58 PM
Good work on the deads Edgar. You will have 315 in no time. I agree with you about the stuff on VH1 and MTV for that matter. Best thing to do is watch with caution;)

EdgarMex
01-30-2003, 10:20 AM
Diet for Wednesday Jan. 29, 2003

9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 3 fish oil caps
12:00 pm 1 tuna sandwich on whole wheat bread
3:00 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
6:00 pm Steamed rice and steak
9:30 pm Refried beans with shredded cheese, 2 corn tortillas and 1.5 cups of whole milk

Total Calories for Wednesday: 2737

I'm starting to hate not eating at home (at least while I'm cutting). Last night, right after work, we went to my sister-in-law's house because my mother-in-law is in town and she is staying there. I was a bit hungry and since we were going to stay for a while I had dinner there. That totally screwed up my diet for yesterday.

EdgarMex
01-31-2003, 10:12 AM
Diet for Thursday Jan. 30, 2003

9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 3 caps of fish oil
1:00 pm Tuna salad and 1 slice of whole wheat bread
4:30 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
7:30 Steamed rice and chicken breast with oyster sauce
9:40 pm ----- Workout ------
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories for Thursday: 2243

I don't think I have had nailed my diet as good as I did yesterday. It was right on target, but then again I cooked my lunch yesterday, maybe that's the key, I'll have to relieve my wife from cooking duties, lol.

Training for Thursday Jan. 30, 2003

Flat BB Bench Press
Barx20
95x15
160x11
160x9
135x13

DB Incline Bench Press
55x12
55x11
55x9

Incline DB Fly
40x9
40x8

Military Press
85x12
85x10
85x8

Upright Row
90x12
90x10

Skullcrushers
55x15
55x12

Pushdowns
95x15
95x10


Comments: Pretty good workout. Flat bench was just fine, got a few more reps on the heavy sets. DB bench was ok too, tho I struggled a bit on the last set. Weight went up on flys, got a nice stretch from those. On the militaries, I stuck with 85 and I hit my front delts pretty good. Tris work felt a bit weak, mostly on the second set of each excercise. I starting to think that it's my tris what's holding me back on the bench.

After yesterday's workout I decided to go with a 4 day split starting next week. First, because my chest-shoulders-tris day extends for too long compared to back-bis and legs. Also, a couple of days ago I saw a post from gino (I'm not sure on what thred) in which he said he liked to do a 4-day split when cutting and a 3-day split when bulking. And that makes sense to me: another workout means another bunch of cals to burn. It will also make my chest workout shorter so I'll be able to do a bit more triceps work. And it helps with the diet too since I've noticed that cals tend to bi a bit higher on the days I don't lift. So, starting monday workouts will be as follow:

Monday - Back/bis
Tueday - Chest/tris
Wednesday - Rest
Thursday - Legs
Friday - Shoulders/traps/abs/calves
Saturday - Rest
Sunday - Rest

Depending on how it feels, I may move Friday's workout to Saturday and rest on Friday, but I'll evaluate that after a couple of weeks. Coments, suggestions?

MonStar
01-31-2003, 10:14 AM
Diet and workouts look solid EM, keep it up man!

EdgarMex
01-31-2003, 10:30 AM
Thanks for dropping by, dude, words of encouragement are always appreciated :)

bradley
01-31-2003, 04:24 PM
Split looks like a winner. I'm sure your wife wouldn't complain if you wanted to start cooking a little more often. Although from the looks of some of your meals that might not be a good idea. Some of the stuff you list sounds mighty tasty.

Also you might think about moving the upright rows over to shoulder day if you hadn't already thought about that.

EdgarMex
01-31-2003, 04:41 PM
Great! Then we have a new split.

You're right on my wife not complaining about me cooking, even tho she's not a bad cook, she's not really a fan of the kitchen. And yeah, that's great tasting stuff, but mexican cuisine is best left for bulking than for cutting, lol. But I don't think she would let me cook often, she complains I make too much of a mess.

About upright rows, they're definitely going to shoulder day, which is what I've been doing them for as a change from lateral raises and I will be adding some bent over lateral raises for rear delts.

ectx
01-31-2003, 05:10 PM
I like the new split. Best of luck with it Edgar...and I think I want some of your wife's cooking too. :D

EdgarMex
01-31-2003, 05:51 PM
Thanks, and you'll have to come down over this side of the border if you want to sample her cooking, it's not that far away from you anyway.

EdgarMex
02-01-2003, 11:23 AM
Diet for Friday Jan. 31, 2003

9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 3 caps of fish oil
12:00 pm 1 tuna sandwich on whole wheat bread
3:00 pm 1 packet of Opti-Pro Meal mixed with 2 cups of water
6:00 Steamed rice and steak
9:30 pm Half cup of cottage cheese, half scoop of Optimum Nutrition 100% Whey and 10 almonds

Total Calories for Friday: 2254

Another pretty good day diet-wise, looking forward to tonioghtís leg session.

EdgarMex
02-03-2003, 10:51 AM
Diet for Saturday Feb. 1, 2003

8:30 am 2 eggs, 2 slices of whole wheat bread and 1 cup of 2% milk
11:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, 0.5 cup of oats, 3 caps of fish oil
2:30 pm 1 tuna sandwich on whole wheat bread
5:30 pm Spanish rice and beef and potatoes stew
7:50 ----- Workout -----
9:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories for Saturday: 2257

Squat
135x12
155x12
185x9

Front Squat
75x12
85x12

SLDL
155x12
155x12

One-legged Extensions (alternating left and right, 5-10 seconds rest)
55x14
55x14
55x12

Leg Curl
70x14
70x10.5
70x8

Standing Calf Raise
155x20
155x16

Comments: Really good workout, the heavy set of squats felt nice. This time I made another change in the order I do the excercises and I like the way it worked. This time I did SLDLs right after squats, instead of leg extensions, and then did the leg extension and the leg curls. I'm still a bit sore from the workout.


Diet for Sunday Feb. 2, 2003

10:00 am Refried beans, chilaquiles (fried diced corn tortilla with red pepper sauce and cheese, another must-eat when hungover) and 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey
5:00 pm 3 pieces of steak, 6 corn tortillas, 1 baked potato, a little bit of guacamole and 6 beers

Total calories for Sunday: 3756

Diet went straight to hell yesterday. There was a barbeque at my sister-in-law's place, and just as I feared, I pigged out. I only had two meals during the whole day. Breakfast was hi cal too (1,290 cals). Then I had a few beers and plenty of meat in the afternoon. And the worst thing was that since I stopped drinking around 6pm, before 10 I was starting to get a hangover, then when I tried to go to sleep around 11 I couldn't, and I was rolling on the bed until after midnight, when I finally fel asleep. But then I woke up 3 or 4 times during the night and couldn't go back to sleep right away. Crappy night. I'm still feeling a tiny bit of a headache but I'm sure it'll go away soon.

Weight this morning: 176.5 lbs

bradley
02-03-2003, 04:21 PM
I find that cheat days get me recomitted to my diet each week. Look like you kept it well under control so no harm done. Just hop back on the wagon and look forward to the next cheat meal or day.

Looking good on the squats and SLDL. That first meal on Sunday looks like it was might tasty;)

EdgarMex
02-03-2003, 04:41 PM
Oh, yeah, first meal was pretty good stuff and it was big enough to keep me from being hungry until the next meal.

The only thing I'm not liking about cheat days is the guilt feeling at the end of the day when I realize how much cals I packed (and last night's headache wasn't helping much). It feels like I put an effort on keeping things under control during the week and that if I eat a lot over the weekend then a good part of the effort gets wasted. I know this most like is only be psychological and it won't really be harming my cut, I guess I gotta get used to it and not think of it as something bad.

Today I'm starting the new 4-day split. Basically I will be doing the same excercises I've been doing so far, the only change is that I moved all direct shoulder work, shrugs and calf raises to friday, and also added one rear delt excercise (they seemed to be lagging big time). I'm planning on keeping this split until the end of March, which is also when I'm planning to end the cut and then go back to a 3 day split like I was doing.

bradley
02-03-2003, 04:51 PM
I have found that a cheat meal at the end of the day is better than an all out cheat day. This way my cals are usually inline or just a little over. I usually let Saturday night be my cheat meal because I will usually have a couple of beers with my meal and maybe a small desert or something. I think the new split will suit you well.

EdgarMex
02-03-2003, 05:01 PM
That sounds like a good idea. The problems I have with my diet on Sundays are due to the fact that it is the only day I don't work, so I usually get out of bed late and also we usually spend almost all day out of the house and that completely breaks the regularity of my meals, both on what I eat and the time at which I eat. I guess it'll be just a matter of trying to keep things under control, even if I only have 2 or 3 meals on those days.

Franjipani
02-04-2003, 05:48 AM
Originally posted by EdgarMex
This morning I saw (and heard) one of the most horrifying things I have ever seen. I got out of the shower and was getting dressed. TV was on tuned to VH1. Then it happened: Celine Dion singing "Highway to hell". Can someone explain to me how the fook can something like that happen?

*LMAO*

I'm soooooo feelin your pain dude....:D.

With regard to diet....i'd be taking tips out of ectx's journal.....he be the "diet nazi" :eek:

EdgarMex
02-04-2003, 10:19 AM
Diet for Monday Feb. 3, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
1:15 pm 1 tuna sandwich on whole wheat bread and a small apple
4:30 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
7:30 pm Spanish rice and beef and potatoes in red pepper sauce stew
9:45 pm ----- Workout -----
10:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2291

Training for Monday Feb. 3, 2003

Shoulder-length underhand grip Chins (at bodyweight)
7, 6, 5

Dead lift
135x8
205x5
245x5
285x5

Barbell Row
135x10
165x8
165x8

DB Row
85x11
85x12

Barbell Curls
75x10
75x8

DB Preacher Curl
30x10

General Comments: Diet was fine yesterday, tho I think I should try to go closer to 2200 cals or maybe even a bit under that. The workout was great. I didnít think I could go for more than 4 reps on deads, but 5 came almost easy. I was even tempted to try 295 for a single after I finished the last set, but decided to save it for next week. DB rows were pretty good too, reps went up too, so next week Iíll try 90 lbs. By the time I got to the DB curls I was feeling very tired and quit after just one set. My upper back is a bit sore, and itíll probably hurt a bit more by the end of the day. One thing I find odd is that even though I feel deads a lot in my lower back, the next day it is usually not sore. Well, I guess thatís good thing anyway, it gets sore enough from squats. Last nightís workout lasted only about 50 minutes, it was usually taking about 1:10-1:20, so thatís a good thing.

EdgarMex
02-05-2003, 10:44 AM
Diet for Tuesday Feb. 4, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:30 pm 1 tuna sandwich on whole wheat bread and a small apple
3:30 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
5:00 pm 1 cup of low-calorie gelatin
7:30 pm Steamed rice and ground beef
9:30 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2166

Training for Tuesday Feb. 5, 2003

Flat BB Bench Press
85x15
135x10
165x9
165x9

DB Incline Bench Press
55x12
55x10
55x9

Incline DB Fly
40x12
40x11

Skullcrushers
55x17
55x15

Pushdowns
90x15
90x15

Comments: Workout out was so-so. By the time I left work I was mentally feeling like crap. I thought maybe when I started working out it would lift me up, but it didnít. I probably should have had a better workout, since the volume wa slower than what I was used to do on this day (no shoulders this time), but my mood kinda screwed everything up. Still I managed to push 5 more lbs. on the bench press and a few more reps on the flys, so itís not like it was a total waste.

My left forearm has been bugging me a bit since yesterday morning. I hope resting it today and tomorrow (I will do legs tomorrow) will make it better for Friday. Diet was pretty good yesterday, I kept cals under 2200 and hunger wasnít too bad. Iím still feeling a bit feeling a bit down hopefully this will change during the day.

bradley
02-05-2003, 04:50 PM
I would make sure that you are not cutting cals too low. It looked as though you were slowly going down with the higher cal intake. Might could attribute the lack of motivation to decreased calorie intake. Just a thought but keep your head up. You are making progress toward your goals and that is what matters. We can't have great workouts every time. Just look forward to the next one.

EdgarMex
02-05-2003, 06:28 PM
I don't think cals have been too low, yesterday was the day I went the lowest and was close to 2200 (at 176 lbs x 12 it's supposed to be 2118 cals). I think it had more to do with the state of mind I was in last night (crappy day at work and business has been slow on the last few weeks) and I'm sure it'll go away soon. I'm feeling a bit better now (especially since I have some food in front of me, lol).

Thanks for dropping by.

EdgarMex
02-06-2003, 09:50 AM
Diet for Wednesday Feb. 5, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:30 pm 1 slice of whole wheat bread, tuna mixed with vegetables, hard boiled egg and mayo and 1 tangerine
3:30 Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
7:30 pm Steamed rice, ground beef and a cup of mixed vegetables
9:30 pm Half cup of cottage cheese and 1 banana

Total Calories: 2206

Sleep hasn't beed good the last few days, I waking up several times during the night and can't go back to sleep right away, but I don't feel tired or sleepy during the day, so I guess I'm resting enough.

EdgarMex
02-07-2003, 11:26 AM
Diet for Thursday Feb. 6, 2003
8:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:00 pm 1 slice of whole wheat bread, tuna mixed with vegetables, hard boiled egg and mayo and 1 tangerine
3:30 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water
5:00 pm 1 cup of low calorie gelatin
7:30 pm Steamed rice and beef and potatoes stew
9:45 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2163

Trainning for Thursday Feb. 6, 2003

Squat
135x12
155x12
195x8

Front Squat
85x12
95x12

SLDL
155x12
155x11

One-legged Extensions (alternating left and right, 5-10 seconds rest)
57.5x15
57.5x14
57.5x12

Leg Curl
72.5x14
72.5x11
72.5x9

Comments: Nice workout. Energy was up again and I was feeling good. Squats were nice and slow on all three sets, trying to keep a good form, up 10 pounds from last weekís workout on the heavy set. Front squats were good too, weight keeps going up and my delts are getting used to supporting the bad, did them a bit fast and got a nice burn on the quads. SLDL were a bit tough on my lower back, maybe I should lower the weight a bit, next time Iíll try with 145 lbs, I felt them a lot on the upper part of the glutes (upper glutes? LOL). For a change next week Iíll try and supperset leg extensions and curls and see how it works.

Diet was pretty decent too. Last night I was thinking about making a change that would help my cal count and my wallet but now Iím not so sure. I was thinking about having 2 scoops of whey with 2 cups of milk in the afternoon instead of the MRP, but I was doing the math and that would ne almost 200 MORE calories! Even if I was to mix the whey with water it would be only 50 calories less, and if it was only one scoop of whey with one cup of milk it would be 40 calories less, so maybe I should stick with the MRP. Iíll have to figure something else to try and lower calories a bit more Anyway, I still have until Sunday to make up my mind.

ectx
02-07-2003, 04:02 PM
You're popping 2 or 3 PR's per session. Great progress edgar. As far as the MRP replacement goes, what if you mixed in some oats along with the whey and skim milk? Maybe ad a tbsp of flax? That should get you around the right cals....if you have the time, skip the oats, throw in an apple and some cinnamon and ice cubes and blend the sucker. That should be pretty tasty and get you to where you need to be.

EdgarMex
02-07-2003, 04:46 PM
Yeah, training has been going real well so far.

I started using the MRP because it's convinient, since I'm having them while I;m at work and I just have to put the powder and water in an empty Gatorade bottle I keep to drink water. I thought of replacing the MRP with whey and milk because that would be easy and convenient too, but luckily I thought of making a comparison of the caloric value of each and the result weren't very encouraging:

MRP/2 cups water 270 cals (4g fat, 20g carbs, 40g protein)
2 scoops Whey/2 cups 2% milk 462 cals (14g fat, 28g carbs, 60g protein)
2 scoops whey/2 cups water 220 cals (4g fat, 4g carbs, 44g protein)

The best choice would be whey with water, but I'd probably be hungry again real soon. Adding half cup of oats, like I do on my morning shake would be adding 156 calories to the shake, so that's out of the question too. I was thinking about eating some almond (I have some here in my desk) or other nuts, but in the case of the almonds 15 almonds are a bit over 100 calories too, so no almonds either. Damn, I'm becoming a calorie nazi! LOL

I might try having just whey and water (and maybe an apple or some other fruit) for a week and see how it works and look for other meals where I can cut a few cals.

Thanks for the advice, it's always good to hear other opinions and get different ideas.

bradley
02-07-2003, 04:47 PM
Good job on the squats man. Looks like you will be doing work sets in the 200's in the very near future. Your workouts are progressing nicely.

Have you thought about just eating a sandwich or something instead of the MRP. I have found that it is very easy to vary the cals in a sandwich but I find that whatever I put on the sandwich fills me up more than a liquid meal. Pb sandwiches are my favorite on the go snack. I hve been known to tuck some in my jacket.

EdgarMex
02-07-2003, 05:07 PM
Thanks, dude, I'll probably be giving 205 a try in a couple of weeks, I want to do 10 or 11 reps with 195 before moving to 205.

Now that you mention it, I never even thought of solid food for that third meal, but that sounds like a good idea. I'm going to have to check that out, do some math and see what I can come up with, but that could be a good choice :thumbup:

EdgarMex
02-08-2003, 11:51 AM
Diet for Friday Feb. 7, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:30 pm 1 slice of whole wheat bread, tuna mixed with vegetables, hard boiled egg and mayo and 1 tangerine
4:00 pm Optimum Nutrition Opti-Pro Meal mixed with 2 cups of water and 15 almonds
7:30 pm Spanish rice and chicken breast
9:40 pm ----- Workout -----
10:40 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2223

Trainning for Thursday Feb. 6, 2003

Seated Military Press
45x15
75x10
85x12
90x11

Upright Row
65x12
95x10
95x11

Seated Rear Lateral Raises
10x14
15x12
15x13

BB Shrugs
205x15
205x16

Standing Calf Raises
155x20
165x15

Comments: Workjout went much better than I expected. I thought it was going to be a bit light since I was only going to do shoulders, traps and calves, but I added a few more sets than usual for shoulders. I felt I worked them better than usual since they were not tired from previous excercises, and I felt the same way with my traps and calves and was able to use a bit more weight. Overall I like the way the new routine works and it'll give me a chance to work better some bodypart that I might have been neglecting a bit.

EdgarMex
02-10-2003, 11:28 AM
Diet for Friday Feb. 7, 2003
8:30 am 2 eggs, 2 slices of whole wheat bread and 1 cup of milk
11:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
2:30 pm 1 slice of whole wheat bread, tuna mixed with vegetables, hard boiled egg and mayo and 1 tangerine
5:30 pm Half cup of steamed rice, hald cup of beas and a piece of steak
8:30 pm 1 ham and cheese sŠndwich, 1 slice of whole wheat bread with peanut butter and a cup of milk

Total Calories: 2335

Diet for Friday Feb. 7, 2003
10:00 am 2 eggs, 2 slices of whole wheat bread and 1 cup of milk
2:00 pm 1 BBQ chicken sub and french fries
6:30 pm Half cup of cotage cheese, 1 banana and 1 cereal-fruit bar
8:30 pm 1 ham and asadero cheese sŠndwich and 1 cup of 2% milk mixed with 1 scoop of Optimum Nutrition 100% Whey

Total Calories: 1941

No trainin over the weekend.

Diet was pretty good over the weekend. It went a bit high on Saturday night (I problably could have done without that piece of bread with peanut butter), but it wasnít too much, and yesterday it was even lower than I expected, so between the 2 days it was good enough.

Yesterday I went to the suplement store. Iím still trying to find a place to buy dextrose, but I havenít had any luck, so I got another tub of AfterMax and a tub of whey. This time they had Chocolate Mint flavored and thatís the one I got (they usually have regular vanilla, chocolate and strawberry) and it tastes pretty good. Iím sure when I go back to my regular morning shakes with a banana and peanut butter itíll taste mighty fine.


Today I was supposed to start taking the Ripped Fuel, but stupid me forgot to take it this morning, so Iíll start tomorrow, Iíll make sure I put a big note on the fridge so I wonít forget again.

Weight on Sunday morning: 174 lbs!!

It looks like diet is working pretty good. Lost 2.5 lbs over the last week (a total of 6 lbs so far) and people are starting to notice: on Saturday afternoon my mechanic dropped by cause he was having trouble with his computer and he mention I looked ďslimmerĒ, also my day told me the same thing this morning, he said my face looks ďa little longerĒ than it used (but I bet it looks less rounder, LOL). If it keeps going this way I might loose a bit more than 10 lbs by the end of March. And the best thing is that my lifts are not only not suffering, but they are even improving a bit!

bradley
02-10-2003, 04:49 PM
Good work with the diet Edgar. Always makes dieting easier with a few compliments. Do you have any places around where you live that sell stuff for making beer? If so might check there which I am sure you probably have. It is sometimes called corn sugar or glucose powder. Although that AfterMax sounds pretty tasty. Did you decide on a dosing schedule for the Ripped Fuel?

EdgarMex
02-10-2003, 05:29 PM
Thanks for the props, dude, they're always welcome and help a lot to keep motivated.

I'm sure in Juarez there are no places that sell ingredients to make beer. There's a good chance there might be a place like that in El Paso, but I haven't found it so far, but I'm still looking.

AfterMax is good stuff, especially since it has some other stuff besides whey and simple carbs (creatine, glutamine), but I think if I can buy dextrose in bulk I can reduce the cost per serving, which is always a good thing.

About the Ripped Fuel, I'm going to start with 3 caps and I'll be taking them one at a time in 2 hour intervals, starting at 8-8:30 am (I have breakfast around 9-9:30). Galileo and other people mentioned in a couple of threads that EC worked better that way, so that's what I'm going to do. After a week or two I'll increse it to 4 caps and see how it works. Also, per Blood&Iron's reccomendation I'll make sure I take them before any meals, I don't remember exactly what was the reason for this, it's in some thread in the Diet forum. The only thing I'm not sure is if I should be taking them all week long or take a 1 or 2 day break over the weekend. Whe I staterd taking them I used them only on workout days, but I was taking them mostly for the energy boost (as recommended by one of the trainers at the gym I was going to), but this time I'm more interested in the fat burning properties of the EC

EdgarMex
02-11-2003, 01:01 PM
Diet for Monday Feb. 10, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:30 pm 1 slice of whole wheat bread, tuna mixed with vegetables, hard boiled egg and mayo
4:00 pm 1 peanut butter sandwich and 1 tangerine
7:30 pm Steamed rice with corn and chicken breast with bacon
9:50 pm ----- Workout -----
10:55 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2128

Training for Monday Feb. 10, 2003

Shoulder-length underhand grip Chins (at bodyweight)
7, 5, 5

Dead lift
135x8
205x5
245x5
295x2

Barbell Row
165x9
165x9

DB Row
90x8
90x9

Barbell Curls
75x10
75x8

DB Preacher Curl
30x11
30x11

General Comments: Everything went fine except for one itty bitty little problem: I have girly hands and they canít hold the damn bar!! I did only 2 reps of dead at 295 because my hands gave and I could hold the bar any longer. Iím sure my back and legs could have gone for at least 2 more reps, but my hands couldnít and I had to stop if I didnít want to drop the bar. So I guess remedial grip work is in order (and maybe, just maybe, I Ďll get a pair of straps over the weekend to help in the mean time) if I want deads to continue progressing. Iím going to do some research on the forums and add some grip work on Wednesdays and Saturdays (off days). The rest of the workout was prety good: I got back to 9 reps on BB rows, DB rows went up 5 puonds and got a couple more reps than I was expecting, this time I wasnít as tired as last week and I was able to do 4 sets for bis.

Today, again, stupid me forgot to take the damn Ripped Fuel cap before breakfast, but at least I remembered before I left home, so I took one at 11 am (over and hour and a half after breakfast) and Iíll take another two caps, one around 1:30 pm and another at 3:30 pm, and hopefully tomorrow I will remember to take one as son as I get out of bed. Iíve been feeling the effects of the EC for a while, but not so much as when I used to take 2 caps, but Iíll keep a close eye on any side effects.

bradley
02-11-2003, 04:53 PM
Nice back workout. Sounds like a plan with the Ripped Fuel dosing schedule. I would say take it on the weekend as well if you are going to be out and about, but if you are just hanging out around the house or something I wouldn't take it. The reason being that you wouldn't want to be all revved up with nothing to do. Amazing how your lifts are going up while cals are going down. Whatever you are doing keep doing it:)

Yeah, buying dextrose will definetely save you some cash. You should be able to find it around in El Paso I would imagine.

EdgarMex
02-11-2003, 05:05 PM
I'm a bit suprised too about my lifts progressing after I cut about 500-600 calories, I was expecting to start having problems with the weights after a couple of weeks, but after three weeks the progress is still there. Also, since it has been easier to drop the weight than I thought I decided to change my goal. Instead of going down 170 lbs, now I'm shooting foo 165. After that I'm planning on bulking for a couple of months (April-May), mostly to take a break from dieting, and then do TKD for 2-3 months and try to get my bodyfat as low as possible.

bradley
02-12-2003, 03:02 AM
Sounds like you have your goals planned out. I hae no doubt that you will be able to achieve them:) I have always been intrigued by ketogenic dieting although never really tried it. Might have to give it a go sometime as well.

EdgarMex
02-12-2003, 10:58 AM
Well, I have read of people getting pretty good results with keto diets and read they are muscle sparing (very good thing). Another thing that sparked more interest in keto diets was a "treatment" my wife got into a couple of weeks ago (I started a thread about it cause I thought part of it was bull (http://www.wannabebigforums.com/showthread.php?s=&threadid=26538&highlight=bulsht) ). Basically she's on a no-carbs diet and after some time (I don't know how long) she's going to slowly start introducing carbs into her diet again. Anyway, what interested me was that she lost 7 pounds and almost 3 inches off her waist in only ONE week. That's what really grabbed my attention. I don't want to lose weight that fast cause I'm sure a good part would be muscle, but that proved to me that it can be a good way to lose a lot of fat and a minimum of muscle. Also I'm choosing TKD since it will allow me to continue working out in the same way I'm doing it now and not have to plan my workouts around carb-ups like on CKD.

Diet for Tuesday Feb. 11, 2003
9:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 am 1 cap of Ripped Fuel
12:30 pm Half can of tuna mixed with vegetables, 1 hard boile egg and mayo
1:30 pm 1 cap of Ripped Fuel
3:30 pm 1 cap of Ripped Fuel
4:00 pm 1 peanut butter sandwich and 1 tangerine
7:30 pm Steamed rice with corn and chicken breast nuggets
9:50 pm ----- Workout -----
10:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2142

Training for Tuesday Feb. 11, 2003
Flat BB Bench Press
85x15
135x13
165x10
165x9

DB Incline Bench Press
60x10
60x10
50x11

Incline DB Fly
40x13
40x10

Skullcrushers
60x14
60x13

Pushdowns
95x15
95x12

Comments: When I got home I was feeling a bit tired and thought my workout was going to suck (even my wife suggested to skip it), but it turned out pretty good. I put one more rep on the heavy set of flat bench, incline bench with 60 lbs DBs was /pwn36 rather easily and got an extra rep on the first set of flyes, so I was more than happy at the end of my workout.

Diet is going very well. I still get hungry a while before the scheduled time of my meals, but itís not as bad as when I started reducing calories. From last weekís results, I decided no to go below 2100 cals per day (at least for now) since Iím already losing more than 1 pound per week (the average has been 2 lbs).

EC report: Day one went fine, but the effects were thare almost immediately. Jiteriness wasnít bad, but I felt it until around 7 or 8 pm (I took last cap at 3:30 pm). I felt a bit bloated during the afternoon and felt kinda like a knot on the lower part of the throat (I forgot about that part from the previous EC cycles). Even thou it was several hours since I took the last cap, I think it helped my workout, after a few minutes of rope-jumping I was feeling more energetic than when I got home and I sweated more than usual during the workout. This morning I DID take the first cap before breakfast (about an hour before) and took the second cap while writing this. About the weekends, Iíll be taking the caps on Saturday since I come to work anyway and on Sundays Iíll take them if Iím doing anything other than just staying at home.

Good news of the day: Iíll become an uncle for the first time today!! My little sister is giving birth later today, sheís been in the hospital since early this morning and the baby is expected to be delivered during the afternoon.

bradley
02-12-2003, 04:41 PM
Congrats on becoming an uncle. Is it a boy or a girl?

As far as your wifes new diet it basically is the Atkins diet. I say support your wife even though you don't really agree with it if she sticks with it and loses weight then that is really all that matters right? If she loses some weight she might then decide she wants to exercise, if she is like most women that I know they will want to "tone up" after losing weight. That inital weight loss was water and glycogen most likely which is to be expected when beginning a ketogenic diet.

Looks like another good workout under your belt. Are you going to increase the weight on the flat bench and dumb. inclines?

EdgarMex
02-12-2003, 05:54 PM
Thanks, bro, it's a boy and was born around 1:30 pm, my mom called shortly after the delivery.

About my wife's diet, I have tried to be as supportive as possible and even help her out with the little knowledge I have gained about keto (I even explained her how that kind of diets work and she actually believed me, LOL). Over the weekend we were talking about it and she's going to start working out again tonight. She's going to be doing the same split I'm doing, but she will be working out on Wednesday, Thursday, Saturday and Sunday to avoid working out together (except for Thursday) and try to keep workouts short. When we worked out together it was taking us around an hour and a half, this way it should take around 50 minutes. And, yes, she just want to "tone", tho I will be trying to sneak up on her and slowly increase weight and make her workout more like mine.

I'm going to use the same weight for at least one more week and try to crank out more reps, especially for the DB bench, since I need to get another 4 10-lb plates, right now I'm using all the small plates I have (2.5-10 lbs). With the BB bench I'm not completely satisfied because I can't lower the bar all the way down to my chest when using over 135 lbs, if I do I get stuck and I can't get the bar off my chest. Last night I was using a slightly wider grip (pinkies on the rings) and it seemed to work better, but still I can only bring the bar to a couple of inches above the chest, that's mostly the reason why I haven't changed the weight in a month or so.

bradley
02-13-2003, 06:24 AM
Glad to hear that your wife is going to be working out again. She might find it difficult to keep her energy levels up in the gym on the keto diet but this will depend on how intensely she is lifting. If she is just going to do light weight with higher reps then she should be fine as far as energy goes, but as you know SKD diets are not ideal for weight lifting, hence most weight lifters use a CKD or TKD.

I am going to continue switching my grips between pinky on the ring and ring finger on the ring. Seems to work pretty well for me and adds a little variety.

EdgarMex
02-13-2003, 10:40 AM
So far she hasn't complained about feeling tired or having little energy, but she's been on the diet for only a couple of weeks, so that might happen soon. She's going to be using light weights/high reps workouts while she's consuming little or no carbs and she's doing a few sets les than me (I'm taking out a few excercises she doesn't want to do cause she doesn't want to "get big and muscly like the girls on the magazines" , LOL) and I will be adjusting the workouts according to how she feels.

Diet for Wednesday Feb. 12, 2003
8:30 am 1 cap Ripped Fuel
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:30 am 1 cap of Ripped Fuel
1:00 pm Half can of tuna mixed with vegetables, 1 hard boile egg and mayo
2:00 pm 1 cap of Ripped Fuel
3:00 pm 1 peanut butter sandwich and 1 tangerine
6:50 pm Steamed rice with corn and ground beef with chorizo (mexican sausage), ham and cheese
10:30 pm Half cup of cottage cheese and 1 small banana

Total Calories: 2142

Diet was pretty good yesterday. I had the last two meals a lot later than planned. The first one because I got busy a few minutes before I put the plate on the microwave oven and the second because my wife got home later than me and I didn't eat until she finished her workout.

Tonight I'm going to do legs. I'm hoping to get a copule more reps on the squats at 195, and If I do I'l move on to 205 next week.

EdgarMex
02-14-2003, 11:16 AM
Diet for Thursday Feb. 13, 2003
8:00 am 1 cap Ripped Fuel
9:10 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:00 am 1 cap of Ripped Fuel
12:15 pm 1 cap of Ripped Fuel
1:15 pm Half can of tuna mixed with vegetables and mayo
4:50 pm 1 peanut butter sandwich and 1 tangerine
7:50 pm Macaroni with tini bit of tomato sauce and chicken breast in a heavy cream and chipotle pepper sauce
9:45 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2188

Training for Thursday Feb. 6, 2003

Squat
135x15
155x12
195x10

Front Squat
95x12
105x11

SLDL
155x14
155x13

One-legged Extensions (alternating left and right, 5-10 seconds rest)
60x13
60x13
60x12

Leg Curl
72.5x12
72.5x11
72.5x8

Comments: The timing for yesterday's meals went to hell. For the last two meals at work I got busy not long before it was time for each meal and I ended up eating half hour to one hour later than scheduled, but at least I got a chance to eat.

I had a very exciting workout last night. The first two sets of squats were surprisingly easy, but gave me a nice burn on the quads. The heavy set was pretty good too and I was able to get 10 reps. I think Iím getting very close to maxing on the front squats, I struggled a bit to get 11 reps with 105. On the SLDL I finally broke the 12 rep mark where I had been stuck for about a month or so. Leg curls and extensions went as usual, though Iíve been noticing that Iím struggling a bit more on the curls since I moved them as the last exercise in my leg workout.

I think on last nightís workout I got a bit of help from the EC, even though I took the last cap around midday. Before leaving work I was still a bit jittery and during the workout I sweated a lot, which hasnít happened much since the room where I have my little gym is still a bit cold. Anyway, Iím happy with the way my workouts are going and I think they will continue to improve in spite of the reduced calorie intake. I canít wait to bulk!

Coke
02-14-2003, 11:28 AM
Good luck with your plans and congrats 'Uncle Ed' :)

EdgarMex
02-14-2003, 11:33 AM
:hello:

Welcome to my journal, Cocoa, thanks for dropping by. :thumbup:

bradley
02-14-2003, 02:08 PM
Good work on the squats Edgar. Workout looked strong as usual :thumbup:

EdgarMex
02-15-2003, 10:56 AM
Thanks, Bradley!

Diet for Friday Feb. 14, 2003
8:15 am 1 cap Ripped Fuel
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:15 am 1 cap of Ripped Fuel
12:15 pm 1 cap of Ripped Fuel
1:20 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
4:00 pm 1 peanut butter sandwich and 1 tangerine
7:15 pm Macaroni with tomato sauce and grilled chicken
10:00 pm 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey and a ham and cheese sandwich

Total Calories: 2298

I was supposed to workout last night, but my wife managed to convince me to skip it, so I'll be doing yesterday's workout tonight. That also affected my diet a bit because instead of havin only my postworkout shake I had a whey shake with milk and a sandwich, but it was only about 150 cals over my daily target, so it's all good.

Tomorrow we'll visit my sister and meet the new member of the family. I hope I won't forget to take my camera with me and later on I'll post some pics of my nephew and maybe, just maybe, I'll post some pics of myself too.

EdgarMex
02-17-2003, 11:15 AM
Diet for Saturday Feb. 15, 2003
9:50 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:45 am 1 cap of Ripped Fuel
12:45 pm 1 cap of Ripped Fuel
1:30 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo and 1 cup of low-calorie gelatin
2:45 pm 1 cap of Ripped Fuel
3:30 pm 1 peanut butter sandwich and 1 tangerine
6:00 pm Macaroni with tomato sauce and grilled chicken
7:45 pm ----- Workout -----
8:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water
9:40 pm Sirloin steak and mashed potatoes (oh, yeah! Now thatís what I call dinner, LOL)

Total Calories: 2679


Training for Saturday Feb. 15, 2003
Seated Military Press
45x15 (standing)
75x15
85x15
90x13

Upright Row
65x15
95x12
95x11

Seated Rear Lateral Raises
10x15
15x14
15x15

BB Shrugs
205x16
205x18

Standing Calf Raises
165x20
165x17

Comments: The workout was good. My shoulders were fried by the time I was done. The workout was a bit longer than it should have because my wife worked out with me. I did the warm up set of militaries standing instead of seated just to get a feel of it and it wasnít as hard as I expected, so I might switch to standing militaries some time in the near future. .

Diet got a bit out of control on Saturday night. I just couldnít resist the smell of a nice big sirloin steak being cooked and I gave in. But looking at it on the bright sight, that was a big load of protein, wasnít it?

Diet for Sunday Feb. 16, 2003
10:00 am 1.5 cups of 2% milk, 2 eggs, 2 slices of whole wheat bread and a small piece of whole wheat sweet bread
1:30 pm 1 BBQ chicken with swiss cheese sub and french fries
5:00 pm Small piece of cheesecake
8:00 pm 3 small flour gorditas (2 pork, 1 beans and cheese)

Iím not sure, but I think diet on Sunday was not too bad, maybe a bit high in calories and most likely low in protein.

Weight on Sunday morning: 173 lbs

Since late last week my throat has been giving me a bit of trouble and yesterday I started taking penicilin (sp?), so I stopped taking the EC temporarily as a precaution. Is it ok to continue taking EC while on penicilin (probably 3 or 4 more days)?

bradley
02-18-2003, 03:04 AM
Steak is always a good meal, with lots of tasty protein:) Shoulder workout looked intense. I would post that question about the EC over in general health and see what they say. Tryska or Delphi would be able to tell you right away.

EdgarMex
02-18-2003, 10:54 AM
Oh, yeah, I love steaks, but my wife doesn't like me eating a lot of red meat, no matter how much protein it has :)

I was going to post the question about the EC on another forum, but I forgot to do it, so I'll do it after I'm done with this post. My throat is feeling a bit better, but I'll still have to take those pills for a few more days.

Diet for Monday Feb. 17, 2003
9:20 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
1:10 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo and 1 cup of low-calorie gelatin
4:00 pm 1 peanut butter sandwich and 1 tangerine
7:30 pm Steamed rice and chicken breast
10:10 pm ----- Workout -----
11:05 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1854

Training for Monday Feb. 10, 2003

Shoulder-length underhand grip Chins (at bodyweight)
7, 6, 4

Dead lift
135x9
205x5
245x5
305x1
305x1
305x1

Barbell Row
165x10
165x9

DB Row
90x9
90x7

Barbell Curls
75x10
75x9

DB Preacher Curl
30x12
30x12

Comments: Nice back session. I went against my onw plans and instead of waiting to get more reps on the deads with 295 I did 3 singles with 305. I had to use all the plates I have, even the Oreo cookies (2.5 lbs plates). The first single wasnít as tough as I expected, but I felt it all over my back and legs. The other two singles were a bit easier, but not much, I even had my wife take a picture of the third single, Iíll problably post it next week. I wanted my wife to take some more pictures after my workout, but by the time I was done she was already in bed, so maybe Iíll get tose pictures taken tonight .

Yesterday I forgot to finish entering my meals into fitday and I just realized a few minutes ago that calories were a bit low yeasterday, no wonder I was feeling hungry when I woke up this morning, and I woke up earlier than usual. Well, that will make it up a bit for the weekend.

bradley
02-18-2003, 11:29 AM
Nice pull Edgar. :thumbup:

EdgarMex
02-18-2003, 11:44 AM
Thanks, man, I'm getting there, slowly, but it keeps improving.

I wanted to get another 4 10lbs plates today, but they were out of 10 pounders at walmart (that's where I get them the cheapest) so I'll problably take a look at another walmart store over the weekend or I'll go to Sports Authority. Next week I want to try at least 1 single with 315, I'm pretty sure I can pull it

Alke
02-18-2003, 07:03 PM
Hey edgar, looked at your journal briefly. You got some good progress going on! awesome pull on that last deadlift.....305 was my best before I stopped going to the gym about a year ago, I remember how it feels though :)

EdgarMex
02-18-2003, 08:32 PM
Thanks for stopping by, Kenn.

I just started deadlifting last January (about 6 or 7 weeks ago). I did dead for a brief time last year but I was blaming them for some lower back pain. This time it turned out deadshave strenghtened my lower back and squats are no longer giving me trouble anymore.

EdgarMex
02-19-2003, 10:43 AM
Diet for Tuesday Feb. 18, 2003
7:50 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
12:00 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
3:45 pm 1 peanut butter sŠndwich, 1 tangerine and 15 almonds
7:15 pm Steamed rice and beef with beans, spinach and string beans
9:45 pm ----- Workout -----
10:50 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2135


Training for Tuesday Feb. 18, 2003

Flat BB Bench Press
85x15
135x13
170x7
170x7

All sets done with ring finger on the ring

DB Incline Bench Press
60x11
60x9
50x13

Incline DB Fly
40x15
40x12

Skullcrushers
60x15
60x15

Pushdowns
95x15
95x15

Comments: Good chest workout. I tried a slightly wider grip for the BB bench and it seems to work good, though I got stuck at the bottom of the 8th rep on the first set with 170. After the 7th rep I thought I had one more in me, but after lowered the bar I realized there wasnít going to be an 8th rep. The bar was on top of the rack safety spotters so I had to bring it a couple of inches closer to my face, the I saw that the spotters were a bit too low, so I ended up with the bar resting on my chest for a few seconds while I squeezed off the bench. It wasnít too bad, but today Iím a little sore where the bar rested. Next week Iíll make sure tose damn spotters are on the next pin up. The rest of the wrokout was pretty much as usual, I got a few more reps on flyes, skulls and pushdowns, so Iíll be increasing the weight next week and Iíll keep using the same weight on both BB and DB bench until I can get a few more reps.

Diet was ok, IĎm kinda getting used to eating just a little. I talked to Matt (Powerman) last night about the EC-penicillin issue and he said it's ok to take them both, so I'm back on Ripped Fuel today. My throat is much better, but now Iím starting to catch a cold, damn weather, I hate this time of the year.

I got a few pictures taken by my wife and Iíll probably be posting them next week.

MonStar
02-19-2003, 10:44 AM
Nice chest workout EM, keep it up man. :thumbup::thumbup:

bradley
02-19-2003, 04:51 PM
Yeah, the hot then cold really makes my nose and head stuffy. Good work on the bench and gets those pins in the right spot;) Diet still looking good IMO.

EdgarMex
02-19-2003, 04:57 PM
Thanks, bro, next week I'll make sure they're in place, even though I wasn't in danger or anything, it wasn't a pleasant experience.

I'm happy with my diet so far, even though the weight loss has slowed down a bit (only lost 1 pound last week), but I guess that is to be expected. The good thing is that since I eat pretty my the same all week it's quite easy to keep calories under control. And my lifts keep progressing, so I definitely can't complain. ;)

ectx
02-19-2003, 05:01 PM
Strength is starting to fly up there Edgar. Don't fret about 1lb/week...a pound is a pound...and those suckers add up.

EdgarMex
02-19-2003, 05:06 PM
Yeah, that's what matters, and like I said, I'm not complaining, as long a sI keep losing weigh I'm fine with it

EdgarMex
02-20-2003, 11:31 AM
Diet for Wednesday Feb. 19, 2003
9:10 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 1 cap of Ripped Fuel
12:10 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
12:45 pm 1 cap of Ripped Fuel
2:45 pm 1 cap of Ripped Fuel
3:45 pm Spanish rice and pork rinds with beans in green pepper sauce
7:15 pm 1 peanut butter sandwich
10:30 pm 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey and half cup of cottage cheese with a banana

Total Calories: 2030

Yesterday was rest day, except for helping my wife with her workout. Diet was good, but calories were a bit lower than I planned, I got interrupted while I was finishing my peanut butter sandwich and didn't have a chand to eat some almonds (I ran out of fruit and forgot to get more). Pretty uneventful and boring day, work was slow. Oh, yeah, and I got my first deleted post since I joined the board. Horay!

Alke
02-20-2003, 04:50 PM
Hey edgar, your diet looks great! if you can stay with that you are doing awesome!

You get anything out of those skull crushers? I did them for a while but my arms are so long, the angle those put me in just wasnt cutting it for me. so I stick with close grip presses and dips.

Another note on those spotters, I hate when you forget to LOWER the suckas then you get set for a rep and when you drop the bar to your chest it goes CLANG against the things and you gotta reset, get up, lower the things and start over....

EdgarMex
02-20-2003, 05:06 PM
Well, the problem was that I was trying to avoid the bar hitting the spotters on the way down, but I should have checked it they were high enough to save my ass in case of trouble, which they did, but it was a bit unconfortable, lol. I'm still experimenting with the rack since I only got it a few days after Christmas.

About the skulls, I feel them pretty good, but I don't have long arms (I'm only 5'8), the only problem I have with them is if I go too heavy I can't lower the bar down enough, but other than that I'm fine with skulls. I used to close grip bench, but for now I'm doing pushdowns just for a change. I'll probably go back to do CGBP in the near future. Another thing that I found works well for tris are DB extensions 9hold DB with both hand behind your head and lower it until upper arms are parallel to the ground).

Diet has been pretty good so far, I'm still getting used to eating less than I used to, but since it's been working fine I just suck it up, I'll get my way when I bulk, :evillaugh

EdgarMex
02-21-2003, 12:50 PM
Diet for Thursday Feb. 20, 2003
7:30 am 1 cap of Ripped Fuel
8:15 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 1 cap of Ripped Fuel
11:30 am Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
12:30 pm 1 cap of Ripped Fuel
3:15 pm Spanish rice and pork rinds with beans in green pepper sauce
7:15 pm 1 peanut butter sŠndwich and 15 almonds
9:30 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2030

Training for Thursday Feb. 20, 2003

Squat
135x15
155x12
205x8

Finally doing over 200 lbs on squats. The heavy set went pretty good, but 135 is starting to feel kinda light, so I'm going to make a change here: next week I'm going to do a light set with 145 and then do 2 heavy sets with 205 and continue this way until I can do 2 sets of 10 then I'll increase the weight by 10 lbs and so on.

Front Squat
105x12
110x10

These were pretty good, nice burn on the quads, getting closer to maxing, but I thing I can continue slowly increasing the weight in the next few weeks and hopefully max around 135 or maybe a bit higher.

SLDL
165x12
165x15 (straps)

10 lbs increase on SLDL, and my girly hands betrayed me yet again. On the first set I'm sure I could have done at the very least 2 more reps. But this gave me an excuse to try a pair straps I bought on Tuesday. Ha! 15 were almost easy, but I won't count any work done with straps as a PB.

One-legged Extensions Supersetted with Leg Curls
60x15 Ė 70x12
60x15 Ė 60x13
60x15 Ė 70x11

The no-rest one-legged extensions were geting a bit old, so for a change I decided to superset leg extensions and leg curls. Everything was faine, except for the fact that U phucked up on the second set and forgot to put another 10 lbs for the leg curls, I didn't realized it until I was done. I almost made myself do another set for that mistake.

Rant: The area where I live is in the middle of the desert, so rain is not an event that happens often and when it does happen it barely wets the streets. Well, yesterday it rained, but it rained like it was not going to rain for the rest of the year! It started around 5 pm and by the time I left work (around 9 pm) it was still raining. I finished my workout after 10:30 and it was still raining. And it rained hard (another oddity). The bad thing is that the sewer system suck, no wait, if it really sucked the streets wouldn't get flooded like they do, some streets looked like frigging lakes, and the ones that didn't looked like lakes looked like rivers. But that's not the bad part, I can live with that and I'm a good enough driver so my car never stalls in the middle of a flooded street. The problem and what pisses me off are all those idiots that drive on wet pavement like it was dry. On my way home I almost had a couple of accidents because of these idiots who seemed to be in a hurry and cut me off. Same thing happen to my wife on her way home, and my dad almost hit an 18-wheeler head on this morning because of some idiot. I'm not the best of drivers, but when conditions are like last night I'm really careful and drive a bit slow to avoid accidents, but most people don't seem to care about that. I haven't checked the newspaper today, but I'm sure there were plenty of accidents yesterday and most of them could have been avoided if people weren't so selfish and aggresive when driving. That's all, thanks for listening. I feel better now.

Alke
02-21-2003, 02:56 PM
Hey edgar -
You eat pork rinds? I didnt think anyone else even knew what those were, I use to eat them all the time when I was a kid! Love those things!

Squats lookin strong man - you gotta promise not to laugh when I post the poundages for my first squat in almost a year,actually, its okay, ill be laughin myself :)

What are SLDL's?

EdgarMex
02-21-2003, 03:24 PM
Yeah, I eat pork rinds, though not very often. They're a pretty common food here in Mexico, especially as a snack. My wife makes a sauce with tomato and either serrano or jalapeŮo pepper and cooks the rinds (after soaking them in water for a while) with the sauce and adds some pinto beans. Yummy stuff, great to make tacos or burritos.

Squats a progressing fine, but I still have a long way to go. Poundages are no laughing matter, mine were pretty bad when I started.

SLDL are straight legged deadlifts. They work the hams and the glutes nicely and give the lower back a good workout too (as if squats werent enough). They weight I do them is by picking the bar from the rack, pins sent a bit below of where my arms reach when stranding up, take a step forward and then lower the bar below my knees while keeping my legs and back straight, then I pull the torso back to and upright position. I've found that when I round my back or bend the knees I don feel them much on the hams, and rounding the back can also lead to injury so you gotta be careful there. I would suggest to start doing them with light DBs or just the bar and make sure you got the form right before you start to add weight. You can check out a small video of SLDLs on this link (http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html) . They could be a nice addition to you leg workout

bradley
02-21-2003, 04:52 PM
Good work on the squats man. You will doing reps with 2 plates a side soon and 3 plates per side on the deads. Keep it up.

I know how you feel about crappy drivers. Whenever it rains or snows or something people drive the same as if it were sunny and dry outside.

EdgarMex
02-22-2003, 10:45 AM
Thanks, brad, they're getting better, that's for sure, and hopefully they'll continue improving :)

Diet for Friday Feb. 21, 2003
8:00 am 1 cap of Ripped Fuel
9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am 1 cap of Ripped Fuel
12:15 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
13:30 pm 1 cap of Ripped Fuel
4:15 pm 1 peanut butter sŠndwich and 1 tangerine
7:30 pm Steamed rice, beef with tomato sauce and 15 almonds
10:40 pm 1.5 cups of 2% milk and a ham and asadero cheese shandwich

Total Calories: 2161

For the second week in a row last minute changes to training and diet on saturday night. Last night after work my wife asked me to go with her to buy groceries, so I postponed my shoulder session and will do it tonight. That made me change my last meal too, and calories were a bit higher (about a 100) than planned (about a 100).

My legs are slightly sore from Thursday's workout. DOMS started yesterday, but they're not bad.

This morning I had to go to El Paso for the fourth time in the week. I did the math and it turns out I have spent over 5 hours just waiting in line to get across to the US. Those were 5 hours that I could have spent sleeping. Damn!

EdgarMex
02-24-2003, 01:13 PM
Diet for Saturday Feb. 22, 2003
7:10 am 1 cap of Ripped Fuel
7:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:15 am 1 cap of Ripped Fuel
12:10 pm 1 cap of Ripped Fuel
12:50 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg and mayo
4:10 pm 1 peanut butter sŠndwich and 1 tangerine
6:00 pm Steamed rice and pork rinds with beans in green pepper sauce
7:45 pm ---- Workout -----
9:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water
10:00 pm 1 cup of 2% milk and 1.5 cups of cereal

Total Calories: 2250

Training for Satyurday Feb. 22, 2003
Standing Military Press
45x15
75x12
85x12
90x10

Upright Row
65x15
95x13
95x12

Standing Rear Lateral Raises
15x15
15x17
20x11

Shrugs
215x16
215x16

Standing Calf Raises
165x17
165x20

Comments: I decided to go for standing militaries instead of seated and it turned out it was harder than I was expecting. The warmup set was easy (just the bar), but as I started adding weight it became a lot harder to push the bar up. On all three sets the reps went down and I was feeling them a lot in my back, so I thing I will go back to seated militaries this week. I incresed weight on shrugs and got a few more reps than I expected, I hope that start helping with my grip. I switched to standing position on the rear raises too, it seems to give me a longer ROM, so I'll stick with those. Overall it was a good workout

Diet for Sunday Feb. 23, 2003
10:00 am 1.5 cups of 2% milk, 2 slices of whole wheat bread and 2 eggs
3:30 pm About 12 oz of salmon (1.5 steaks), 1 cup of rice and 2 cups of cream of corn
9:15 am 2 cups of 2% milk, 2 scopps of Optimum Nutrition 100% Whey and 1 ham and asadero cheese (with about ľ of a small avocado)

Also during the day I ate 6 butter cookies, a small piece of almond candy and a small piece of guava candy (traditional mexican candy).

Total Calories: 2255 (from the not including the stuff listed above)

Diet kinda sucked a bit yesterday. I had only 3 meals and I gave up on temptation of sweet stuff, I hadnít eaten any cookies since December, and both pieces of candy I ate were loaded with sugar, but they tasted real good. Also I wasnít feeling very well, this cold is still bugging me a bit and I did do anything all day other than sleep and watch TV. When I woke up this morning my back was hurting a bit from all the time I spent in bed yesterday.

Weight on Monday morning: 170.5 lbs

The EC seems to be working pretty well, I was expecting to lose only 1 lb or maybe less, but when I weighed my self this morning it turned out I lost 2.5 lbs!

Alke
02-24-2003, 03:11 PM
Hey edgar, I know what you mean on standing military press, it compresses my back too much and I find them more difficult as well. I do them sitting and much happier :)

Looks like your getting some great results on your cutting! How much longer before you dont have to feel guilty about eating sweets?

EdgarMex
02-24-2003, 03:37 PM
Originally posted by Kenn
Looks like your getting some great results on your cutting! How much longer before you dont have to feel guilty about eating sweets?

That probably won't happen until I finish with this cut. My plan is to cut until March 29th (last saturday in March) or until I reach 165 lbs, whatever happens first. Then bulk as clean as possible for a couple of months, mostly as a break from dieting. After that I'll do a TKD diet for 2 to 3 months, depending on the results I get.

I guess the guilt about eating sweets and stuff that doesn't add any good nutritional value to my diet comes from what my younger sister told me a couple of months ago: when I get into something I get "obsessed with it" (her words, nor mine, LOL). And I think she's right, whenever I start doing something because of my own will I tend to go very strict to how I think it should be and don't cut myself much slack. I have never really dieted before and the very few times that I tried I didn't really put much effort into it so the results were less than encouraging. This time I have really gotten into it and I have seen good results so far, so I don't want to wast the effort I have done so far, but I might be overdoing it sometimes. My wife has commented on this a couple of times, especially when I start getting a bit picky on what to eat.

I think it'll probably take me sometime, but I'll probably overcome the feeling. Bulking for some time should definitely help, though I must admit I'm getting a bit paranoid about losing control during the bulk and gaining too much fat again. :bang:

bradley
02-24-2003, 04:42 PM
I personally always feel guilty about eating sweets. Just something that I have pounded into my head. I just get carried away so I decided to just not eat them. Every now and then I might eat some Count Chocula cereal but thats about as far as I go. I would rather eat peanut butter and crackers or have a few drinks as a cheat meal, but to each his own. You have been doing great on the cut Edgar, so a few cookies are well deserved and will probably help get the metabolism running wide open again;)

EdgarMex
02-24-2003, 05:00 PM
Thanks for the encouragement, bradley. I've been trying to avoid cheat meals mostly out of fear of getting carried away and binging, though I won't go as far as not allowing myself to have every now and then foods that I don't usually eat. I guess a couple more cycles will help to get used to the rhythm of cutting and get rid of the guilt feelings of cheating every now and then.

EdgarMex
02-25-2003, 11:17 AM
Diet for Monday Feb. 24, 2003
8:50 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:10 am 1 cap of Ripped Fuel
12:10 pm 1 cap of Ripped Fuel
1:10 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
2:10 pm 1 cap of Ripped Fuel
4:30 pm 1 peanut butter sŠndwich and 1 tangerine
7:30 pm Steamed rice and chicken breast nuggets
10:00 pm ---- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2139

Calories were a bit higher than I would have like thanks to the chicken nuggets, but those are pretty good. They're not the regular chicken nuggets you get at thje supermarket. They're small pieces of pieces of chicken breast covered with a spicy bread mixture. Good stuff!

Training for Monday Feb. 24, 2003
Shoulder-length underhand-grip Chins
BW+5x7 (+5lbs)
BW+5x6 (+5lbs)
BWx4

Weighted chins for the first time! I decided to strap some weight to see if that helps to improve chins, I have been stuck at 7 rep for several weeks. I used my ligting belt and a short chain that came with the pulleys of my rack (for some reason that last part doesnít sound right). I just need to get a longer chain, that one was a bit too short for comfort :)

Dead lift
135x10 (+1 rep)
205x5
255x5 (+10 lbs)
305x2 (+1 rep)
315x1 (+10 lbs)
315x1

This was the best part of the night. I wanted to try doing 305 for a double, I struggled a bit but I got it. Then went for 315 for a single. That one was hard as hell, especially halfway going up, I almost got stucked there, but I got it, although I almost tasted the chicken nuggets again after I let go of the bar. But stubborn me went for another single and this was a little bit easier, but with the same sticking point. Maybe itís time to start looking for something to break the sticking point.

Barbell Row
170x10 (+5 lbs)
170x9

Surprise, surprise! I added 5 lbs from last weekís weight and was expecting to do a couple less reps, but after pulling 315 on the deads, the rows didnít feel too heavy and I was able do to the same reps as last week

DB Row
90x9
90x10 (+1 rep)

Another small improvement. Here I wasnít expecting much either after the deads and rows. The first set was tough, but after some rest I managed to get 10 reps on the second set. My hands didnít appreciate it much.

Barbell Curls
75x11 (+1 rep)
75x9

DB Preacher Curl
30x13 (+1 rep)
30x12

Curls we ok. Iíve been using a wider grip when using the barbell (pinkies on the smooth part or all fingers on the knurling) and it seems to give me better control and strength and also seem to hit better the bis.

General Comments: I had a great workout. I can even say it was one of the best back workout Iíve ever had. I was so excited by the time I finished that I thought I was going to have a hard time falling asleep, but since I was very tired I fell asleep a lot sooner than I expected. Iíll be doing chest tonight.

bradley
02-25-2003, 11:38 AM
Workout looks spot on Edgar:thumbup: Congrats on the deads man. Are you performing the deads conventional or sumo. I have been throwing around the idea of trying some sumo style, but it justs seems like it would be awkward.

EdgarMex
02-25-2003, 11:46 AM
Thanks, man. Deads felt great last night, especially the double and the 2 singles, I could feel the all the way up along the spine and they even help to get rid of the little soreness I had on my lower back from sunday.

I do them conventional, I have never tried sumo style. It seems a bit awkward to me too, but maybe it would be a good thing to mix them up a bit, though I'd have to start with a light weight again to get used to the motion. From what I've read the shorter ROM is supposed to help with the heavier weights.

EdgarMex
02-26-2003, 12:46 PM
Diet for Tuesday Feb. 25, 2003
8:00 am 1 cap of Ripped Fuel
8:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:10 am 1 cap of Ripped Fuel
12:00 pm 1 cap of Ripped Fuel
12:40 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
4:00 pm 1 peanut butter sŠndwich and 1 tangerine
7:30 pm Spanish rice and chicken in mole sauce and 10 almonds
10:00 pm ---- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2007 :thumbup: ACE!

Training for Tuesday Feb. 25, 2003
Flat BB Bench Press
85x15
135x15 (+2 reps)
170x8 (+1 rep)
170x8 (+1 rep)

Flat bench went ok, I managed to get one more rep on both heavy sets without getting stuck at the bottom of the last rep and also lowered the bar a bit more than last week.

DB Incline Bench Press
60x11
60x9
50x13

No improvement here. I could lower the DBs for a 12th and 10th rep on each of the first 2 sets, but I couldnít push them back up again. This kinda piss me off a bit, I was expecting to get at least one more rep on any of the sets with the 60s. This soured the rest of the workout a bit. Hopefully next week will be better

Incline DB Fly
45x11 (+5 lbs)
45x11

Since I was able to do fairly high reps with the 40s last week I decided to increase the weight. Both sets were pretty good, got a nice stretch on the pecs from these.

Incline Skullcrushers
60x15
65x13 (+5 lbs)

To change things a bit I did these incline instead of flat. Definitely my wrists are the weak point here. Even using wrist straps they give me crap. Iím seriously considering ditching skulls and doin close grip bench instead.

Pushdowns
100x13 (+5 lbs)
100x12

Iíve been doing high reps here, so I increased the weight hare too. I didnít like the way these went. Iím not sure if I didnít feel them as much as I was expecting because my form wasnít good or just because I didnít get the same burn as when I was doing 1-rep sets

General Ramblings: I know the workout wasnít bad, but the lack of improvement on the incline bench screwed up my mind set for the rest of the workout and I went to bed in a bad mood. The worst thing was that I knew, but that didnít improbť my mood. Anyway, I feel much better today and Iím ready for some rest. I went to bed late last night, then the neighboorís dog kept barking at some cats pretty much all nigh, and on top of that I had to get out of bed at 6:30 this morning. Yet, Iím feeling pretty good right now (part of it is this new keyboard with programmable keys I got this morning and that I have been experimenting with, for some stupid reason fiddling with new stuff gets me very excited, Iím like a kid with a new toy, itís almost unbelievable what 10 dollars can do for me sometimes). All these mood swings are getting me worried, maybe I should have my estrogen levels checked. Could it be that Iím turning into a woman? Damn, If I do i better get my ass in shape in a hurry! LMAO enough nonsense, get a hold of yourself, Edgar.

On a completely non-related note, last night when I got home I noticed something that had never happened before: my rear delts were (and still are) sore. I canít remember any time that ever happened. Iím not sure why this happened. It canít be from the shoulder workout cause that was on Saturday and the only thing I did different on Monday was using a slightly wider grip for the BB rows (all fingers on the knurling instead of pinkies and ring fingers), which by the way felt a bit stronger. My bis are sore since last night too, something that doesnít apeen very often either.

Well, thatís all for now, thereís some work waiting to be done. Peace.

Alke
02-26-2003, 06:10 PM
hey edgar, sounds like you had a lot on your mind for this workout, and focus couldave been a little off. Dont you hate it when you know you SHOULD be able to push the d*mn DB's up but they just wont move! I been there bro'. Im sure they'll move next time! Those sore delts couldave been anything, hard to pinpoint something like that........

Glad to see you got a new toy, sometimes things get so busy you forget to do things for yourself....I play guitar, music is a great way to relax!

EdgarMex
02-26-2003, 06:20 PM
Maybe I got too pumped up from the workout on Monday and I was expecting too much. I know it wasn't a bad workout, but I got too hung up on a single excercise. Anyway, that's the past and there's no reason to worry about it. I'll give it a try next week and see how it goes.

About the keyboard, it is actually a computer keyboard. I'm no good at anything musical, I wish I would have taken the time to learn to play guitar when I was younger and actually had the time to do it. I'm sure it must be a great way to relax.

ectx
02-26-2003, 07:49 PM
Incline DB press is something that's taken a while for me to increase too. Don't fret over it. It just happens. I think it may something to do with the use of your shoulders on incline DB press...those muscles take forever to progress....don't know. Eitherway, I completely sympathize with you. Heck...all that matters is that it's moving...in the end it'll get there.

EdgarMex
02-26-2003, 08:23 PM
You're right, buddy, I shouldn't have made so much fuzz about it, everything else went fine. I guess that I got used to the progress I had been making the last few weeks, it spoils you. LOL. Thanks for dropping by, mang

bradley
02-27-2003, 06:25 AM
On a completely non-related note, last night when I got home I noticed something that had never happened before: my rear delts were (and still are) sore.

You are probably right in that the bent over rows caused your rear delts to be sore. Sometimes if I widen my grip and pull the bar up at a different angle (what I mean is pulling it up to a higher point on your body) it will put more emphasis on my rear delts. I don't know if this makes sense:confused:

Anyway I wouldn't sweat the incline press. You can't progress every time and still looks as though you had a good session. I have started doing skulls on the flat bench and supersetting them with CGBP and have found that really works on my tris. I have never been a big fan of incline skulls and I feel I have more control over the bar when performing skulls on a flat bench.

EdgarMex
02-27-2003, 11:54 AM
I'm thinking it was the grip on the bb rows too. Everything else was the same as in other workouts, my torso was almost parallel to the floor and I was pulling the bar to my waist

That triceps superset sounds like fun, I'll probably borrow the idea for next workout.

Diet for Wednesday Feb. 26, 2003
8:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
9:45 am 1 cap of Ripped Fuel
11:30 pm 1 cap of Ripped Fuel
12:10 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
1:30 pm 1 cap of Ripped Fuel
4:00 pm 1 peanut butter sandwich and 1 apple
8:10 pm Spanish rice and chicken in mole sauce
9:45 pm 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey and 1 slice of whole wheat bread with peanut butter

Total Calories: 2012

Diet was very good yesterday, especially for being a rest day. This morning I woke up a bit later than usual. I needed the extras sleep since I've been waking up earlier than usual since last week, but now I'm kinda lazy and slow. Also, I didn't took the first cap of ripped fuel until about 15 minutes ago, so I'll probably finish waking up later on.

Tonigh is legs night (and not the kind of legs night you're thinking of, perverts!). Last night my wife was telling me she likes it better when we workout together since rests periods are a bit longer (when she workouts by herself it's like she's in a hurry to finish) so we'll start workig out together tonight :evillaugh

EdgarMex
02-28-2003, 10:34 AM
Diet for Thursday Feb. 27, 2003
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:30 am 1 cap of Ripped Fuel
12:30 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
1:30 pm 1 cap of Ripped Fuel
3:30 pm 1 cap of Ripped Fuel
4:00 pm 1 peanut butter sandwich and 1 apple
7:30 pm Steamed rice and steak
9:40 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2012


Training for Thursday Feb. 27, 2003
Squat
135x15
205x11 (+3 reps)
215x8 (+10 lbs)

Two heavy sets instead of only one. I would have been happy to get just one more rep with 205, but since I got 3, I decided it was time to increase weight. 215 was pretty good, nice form too. 225 should be mine next week!

Front Squat
110x12 (+2 reps)
115x12 (+5 lbs)

I have slowed down a bit on the increses in wheight here, but it still good. I was a bit surprised to get 12 reps on both sets. Last week I could only do 10 with 110 lbs.

SLDL
165x18 (+6 reps, no straps)
175x12 (+10 lbs)

This was a lot of fun, it seems like my hands are starting to get a little bit stronger. I have no problem at all in holding 165 lbs for 18 reps! That meant it was time to increase weight too. 175 was ok, just happy I could hold on to the bar for 12 reps, no straps here either.

One-legged Extensions Supersetted with Leg Curls
62.5x15 Ė 72.5x13 (+2.5 lbs on both exercises)
62.5x15 Ė 72.5x10.5
62.5x15 Ė 72.5x9

Iím really liking this superset, my legs feel like jell-o after each set. I had to lean on the wall while walking up the stairs to my bedroom after I was done. Boy, am I happy I donít have to drive after each workout!

Really f-ing good workout. It went a lot better than I hoped for, even though I felt like crap most of the day. Nothing like some good old Metallica tunes to spark up a workout. My wife wasnít very happy about it since it is not exactly the kind of music she likes, but if she wants to workout with me sheíll have to put up with the music. Thereís no way Iím going to workout with elton John music in the background! I do like his music, but thatís more make out music than workout music. LOL

Diet was pretty good too. In the last copule of weeks it has become easier to get it right. I guess it was just a matter of a little practice. Hunger hasnít been much of a problem either. Iím not sure if that is because Iím getting used to eating less or because of the appetite suppressing properties of the EC. I have even noticed that a few times that meals have been delayed up to one hour from the schedule time, Iím not as hungry as I used to be, and sometimes Iím even not hungry at all. I was thinking about upping the dose and adding another cap per day, but I counted the caps left in the bottle yesterday morning and I have enough left for one month as Iím taking them now (3 per day) and since Iím not planning to continue using EC for the bulk or when I will be doing TKD, thereís no point in getting another bottle for now, so Iíll stick with 3 per day.

Alke
02-28-2003, 03:43 PM
Awesome workout Edgar!

Looks like your getting stronger while cutting. That is definitely a plus! :thumbup: squats look real good too!

I know what you mean about music choices- I use to go to a gym long time ago where it was supposed to be "family orientated" and they played wimpy music in the background. I always cursed the days I forgot to bring my headphones when I went there LOL

EdgarMex
02-28-2003, 04:08 PM
Thanks, dude. You're right, it's been a pleasant surprise that my lifts continue to progress while I'm cutting, I wasn't expecting that.

Same thing happened to me before I started working out at home. It was a small gym and when I joined, the girl that took care of the music had pretty much the same taste in music as me and some of the other gusy that worked out around the same time. About a month later she quit and the girl that took her place always had crappy music, so I ended up buying an MP3 player.

bradley
02-28-2003, 05:00 PM
Squats lookin strong man. That is a nice improvement from last week. When you can get a big improvement on your first exercise it makes the whole workout go a lot better. Once you get into the dieting groove you are just able to go with it. That first couple of weeks is always the hardest. That is why I try to taper my cals up and down over a couple of weeks when going from cutting to buling. The other day I got to they gym and they had the Beatles playing. I for one can't work out to that type of music, so I know exactly what you mean.

EdgarMex
02-28-2003, 05:18 PM
Thanks, brad. I was a bit surprised of the weight squats went, I wasn't expecting such a big jump. And you're right about that first exercise. It kinda sets the mood for the rest of the workout.

I like the idea of tapering cals (especially down). When it comes to food, I don't like the idea of suddenly start eating a lot less than I'm used to. I like eating and tapering really helps to get into the cut.

About the music, that's what I tell my wife. I need music that makes me want to lift heavy weights. I rather have no music than wimpy slow music when I'm lifting.

I've been meaning to ask you what do you think about HST. I been thinking about giving it a try when I do TKD.

bradley
03-01-2003, 05:05 AM
I think HST is a sound approach to training, but if you are like me I like progressing each week. I enjoy lifting heavy weights and this is something that HST does not allow (except for a couple of weeks). I am also leary of training my whole body three times per week. I am ind of scared that this would put to much stress on my joints (especially knee and lower back). I think exercise selection is very important when considering performing an HST routine, and not all exercises can be performed in the same week. I am mainly referring to deadlifts and squats, which IMO are two of the best mass building exercises. Since you would be performing a TKD while using HST this might make the HST approach to training a little more appealing. Most don't expect large strength gains while in a caloric deficit, so this might be more of a reason to try HST. I know that is kind of a ramble but hope it helps:)

What other kind of tunes do you like to listen to while working out?

EdgarMex
03-01-2003, 11:53 AM
I read a bunch about HST last December because I was interested in giving it a try in January, but I didn't get a chance to tst my maxes before the two-week break I took in December. I was considering doing HST while on TKD mostly just for a change. Since I started training by myself in august last year I've been doing 3 and 4 day splits and thought full-body could be fun for a few weeks and I'm not expecting significant gains in strenght during a cut, especially since it's going to be a low-carb diet. Also I have read a few post when Powerman recommended HST during a cut saying that since it's full-body and the rest periods are short it could be a bit aerobic a help burn a few more calories. There's still plenty of time left before I do TKD, so I'll continue researching HST for a while and a few weeks before I start I'll decide if I go ahead and do it or if i continue with the same routine I'm doing now (which I'll definitely be doing during the short bulk).

About the tunes, well, being an old guy ;) I like mostly 70s and 80s rock (Lynyrd Skynyrd, Motley Crue, Ozzy Osbourne/Black Sabbath Van Halen, Aerosmith, old Metallica, AC/DC, Alice Cooper, Guns 'n Roses, Pink Floyd, Led Zeppelin, rolling Stones, iron maiden, Scorpions, Steve Miller, The Cult, The Doors, early U2, that sort of stuff), but I do like some of the newer stuff, mostly from the 90s (Pearl Jam, Nirvana, White Zombie, STP, System of a Down, Disturbed, Godsmack, early Korn, etc.). I also listen to some hip-hop (Eminem, Dr. Dre, Snoop Dogg, Ludacris, Control Machete [mexican rap group, good stuff], Busta Rhymes, cypress Hill) and dance music (mostly european stuff), it all depends on the mood, but for working out it has to be rock. About the newer rock (last 2-3 years), I don't like most of it, it's either too hard for me or too commercial and sounding like every other band. I don't listen to much music in spanish, except for a few rock bands (Molotov, Caifanes, and a bunch of other 80s bands, most of them now defunct).

Diet for Friday Feb. 28, 2003
7:40 am 1 cap of Ripped Fuel
8:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:05 am 1 cap of Ripped Fuel
12:00 pm 1 cap of Ripped Fuel
12:30 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
4:00 pm 1 peanut butter sandwich and 1 apple
7:30 pm Steamed rice, grilled chicken and 15 almonds
9:50 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1966


Training for Friday Feb. 28, 2003

Seated Military Press
45x15
75x15
85x15
95x12 (+5 lbs)

Back to seated militaries. I struggled a bit on the two middle sets, but decided to add some more weight for the last one and it went fine. Iím going to make a change here: on the third set I will be using the same weight as on the last one and see how it goes.

Upright Row
65x15
95x11 (-2 reps)
95x12 (-1 rep)

This were ok, I probably should have rested a bit longer.

Standing Rear Lateral Raises
20x13 (+2 reps)
20x13

Nice improvement here. I have never like them much, but now Iím kinda getting into the rhythm and they feel better standing than seated.

Standing Calf Raises
165x20 (+3 reps)
165x20

Finally hit 2 sets of 20 reps, time to add some more weight.

Shrugs
215x20 (+4 reps)
225x15 (+10 lbs)

Shrugs were the surprise of the night. Now I definitely know my grips is getting better. I couldnít believe I could hold the bar for 20 reps at 215. To celebrate I threw an extra 10 lbs on the second set and I did 15 reps. I struggled on the last three, but it felt real good. Hopefully this will have a good impact on next Mondayís deads.

Diet is still good. A tad low but still within the range I had set for the week. Hopefully the scale will have good news for me tomorrow.

bradley
03-01-2003, 02:28 PM
I will admit HST is an interesting concept and I guess the best way to judge its effectiveness is to give it a shot. Like you said, being on a TKD is probably one of the opportune times to try something like HST. Who knows you might really like it and stick with it.

Music selection is spot on IMO.;)

EdgarMex
03-01-2003, 04:25 PM
I don't know about sticking to it for long periods of time, but I would consider doing a cycle every now and the to keep things interesting and it seems like a good idea to use it during cuts. Like you, I too like the feel of lifting heavy and trying to keep progressing week after week. I'll be posting my experience both with HST and TKD here, but there probably won't be any new information that you haven't read before, except maybe for doing both together.

EdgarMex
03-03-2003, 11:27 AM
Diet for Saturday Mar 1, 2003
8:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
9:00 am 1 cap of Ripped Fuel
11:00 am 1 cap of Ripped Fuel
12:00 pm Half can of tuna mixed with vegetables, 1 hard-boiled egg
1:00 pm 1 cap of Ripped Fuel
2:15 pm Steamed rice and grilled chicken
5:00 pm 1 peanut butter sandwich and 1 tangerine
9:00 pm Hamburguer and fries

Total Calories: 2462

Diet for Saturday was ok. it went a bit high on the last meal, but I was considering that my cheat meal of the week, so no biggie there.

Sunday started fine, I had 2 eggs, a slice of whole wheat bread and 1.5 cups of milk. Then my brother called and asked if I would help him install a staellite dish. He came and pick me and my wife up at home. We got to his place and installed the dish then a few of his friends came over, we got some beer and some meat and had a barbeque. This is what I had yesterday's afternoon:

5 or 6 small steaks (about 1 lb)
2 caguamas (1 liter bottle of Carta Blanca beer equivalent to about 3 beer cans each)
6 corn tortillas
1 baked potato
Some potato chips
About half cup of guacamole
About a cup of ice cream

According to my calculations, total of calories was 3300. It wouldn't have been too many cals, except for the beer, but I had a great time, so f*ck the diet for one weekend.

We got back home around 6:30 pm. I fell asleep while watching TV around 7 or 7:30. Then I woke up around 11:30 with the biggest nastiest punding headache I've had in a long long time. I took 2 advils and it still took about half hour before the headache subsided. Sleep during the night was bad, I had several f*cked up dreams and woke up several times during the night. Today I woke up feeling a lot better.

I forgot to weigh myself yesterday morning, so I did it today. 172 lbs!! 1.5 lbs more than last week. I'm sure being a bit dehydrated from yesterday's drinking has a part in it. I'm probably reatining water since yesterday I didn't pee as much as I usually do when I drink beer (it's usually a trip to the bathroom per beer, yesterday I went only a couple of times while I was drinking and 1 time during the night). I'll weigh myself again tomorrow morning and see if there is any change.

So, the lesson I have learned is that, at least in my case, it is not a good idea to drink while on a cut, not only because of the amount of calories consumed from drinking beer, but also because both yesterday and the last time I drank (4 or 5 weeks ago) I've had pretty nasty hangovers on the same day. Not even when I used to drink a lot more I've had hangovers like these too.

Well, this is a new week and a new start, and tonight I'll be doing back. :D

ectx
03-03-2003, 01:07 PM
Call it a refeed, lol. Caguamas....haven't had one of those in a while.

Molotov was the shiznat. Caifanes were cool to...but what...no Cafe Tacuba? Ingrata was one of the freaking funniest songs ever.

EdgarMex
03-03-2003, 01:13 PM
I don't really like Cafe Tacuba, never got into their style. They're still one of the most popular bands here.

I heard Molotov is going to release a new album soon (can't remember the date). I already downloaded the first single. Pretty funny sh*t, like most of their stuff. I hope the rest of the album is good too.

A refeed, sounds good. :thumbup:

bradley
03-03-2003, 04:27 PM
I am sure you are just holding water. Estimated cals at 3300 Sunday so there is really no way that you could gain 1.5 pounds in one day. I wouldn't worry about it...sounds like you had a good time:)

EdgarMex
03-03-2003, 04:38 PM
yeah, that's what I was thinking, probably just water. I have been drinking a lot of water today anyway (still woke up with a bit of a hangover).

I had a lot of fun yesterday (at least until I fell asleep the first time, LOL). It had been a while since the last time my brother and I got together. I already knew most of his friends that drop by and we had a great time. It was nice for a change, since I spend most sundays (my only free day int he week) either at home doing stuff I couldn't do during the week or in El Paso with my wife shopping, ugh!

EdgarMex
03-04-2003, 11:24 AM
Diet for Monday Mar 3, 2003
8:45 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 am 1 cap of Ripped Fuel
12:00 pm Half can of tuna mixed with vegetables
12:30 am 1 cap of Ripped Fuel
2:30 pm 1 cap of Ripped Fuel
4:00 pm 1 hard-boiled egg, 1 slice of whole wheat bred with peanut butter and 1 apple
7:00 pm Steamed riced and steak
10:10 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1923

Training for Monday Mar. 3, 2003
Shoulder-length underhand-grip Chins
BW+5x8 (+1 rep)
BW+5x6
BW+5x5 (+5 lbs, +1 rep)

I guess getting a bit lighter (or maybe I should say ďless heavyĒ) is helping on these. I got one more rep than last week on the first set and 1 more rep plus 5 lbs on the last one

Dead lift
135x10
205x5
255x5
305x3 (+1 rep)
315x1
315x1

This week progress on the deads was minimal. I managed to do 305 for a triple, but I struggled big time with 315, especially on the second single, it was almost a miss. I noticed I had the most trouble picking up the weight from the floor, I guess I need to start working on that. Also, on the second single, it felt like I pulled way too much with my back instead of driving more with my legs. Form definitely needs some work.

Barbell Row
170x11 (+1 rep)
170x10 (+1 rep)

Nice couple of sets, I felt reps were nice and clean and really felt them on my lats. Grips was a bit closer than last week 9index finger on the shooth part) and I liked it better.

DB Row
90x10 (+1 rep)
90x8 (-2 reps)

Probably should have rested a bit more after the first set and my hands were killing me. It still was good enough, so no worries.

I cut my workout short here and skipped bis. I didnít left work until 9:30 pm and by the time I got home and got ready to workout it was already 10 pm. Today I had to get out of bed at 6:30 am, so I thought it would be better to get good rest. Also I had a crappy day at work yesterday and was feeling really tired by the end of the day, I almost didnít workout last night. But still the workout was fine.

I forgot to weigh myself this morning, so it's still a mystery how I am doing. Hopefuly tomorrow I won't forget.

bradley
03-04-2003, 11:31 AM
Hey Edgar if you are having trouble getting the weigh off the floor on the deads, try a set or two using lighter weight but with smaller plates. If you have enough say 25's that way you will have a greater range of motion. For example load the bar with say 200 pounds only using 25 pound plates.

Nice work on the chins and the BB rows are getting strong as well.

Alke
03-04-2003, 02:32 PM
Hey edgar, good pull on those 315's bro'! your movin' on up!

Whats a HST or a TKD your were talking about?

EdgarMex
03-04-2003, 02:58 PM
thanks, Kenn. 315 was pretty good, but it feels like I maxed out on deads for now. I need to work a bit on my form and then I'll try to continue going up in weight again.

HST stands for Hypertophy Specific Training. Basically it's a full body workout oriented to gain mass. You workout 3 times a week. The first 2 weeks you do 15 reps per exercise, then the next 2 you do 10 reps, then the next 2 you do 5 reps and on the last 2 weeks you can do either negatives or continue with 5 reps. You can find more info about it at http://www.hypertrophy-specific.com

TKD (targeted ketogenic diet) is a type of ketogenic diet during which you lower your carb intake to about 20 grams per day and consume about 65% of your calories from fats and about 35% of your cals from protein. This type of low carb diet allows to consume a total of 40-50 grams of carbs before, during and/or after your workouts. This way you don't have to change your workouts as you would on CKD. This kind of diets are good to lose fat with minimal muscle loss. what I intend by using this diet is to lose whatever fat is left after I'm done with this cut.

EdgarMex
03-05-2003, 11:19 AM
Diet for Tuesday Mar 4, 2003
7:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
8:30 am 1 cap of Ripped Fuel
11:10 am 1 cap of Ripped Fuel
1:00 pm 1 cap of Ripped Fuel
2:10 pm Half can of tuna mixed with vegetables
3:45 pm Steamed riced, grilled chicken breast and 10 almonds
7:00 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
10:10 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1806 tuttut


Training for Monday Mar. 3, 2003
Flat BB Bench Press
85x15
135x15
170x9 (+1 rep)
170x6 (-2 rep)
135x11

Flat bench went ok. Rest periods were a bit short, especially after the first heavy set. I added another mťdium weight set at the end.

DB Incline Bench Press
60x12 (+2 reps)
60x9
50x12 (-1 rep)

First set was pretty good. I got one more rep. The other 2 sets were ok. Rest periods still a bit short.

Incline DB Fly
45x13 (+2 reps)
45x9 (-2 reps)

Improved on the first set, but came up short on the second. Whatever.

Skullcrushers supersetted with Close Grip Bench Press
60x15 Ė 85x7
60x11 Ė 85x5
60x13 Ė 85x5

This was great, though I should have lowered the weight on the CGBP. Last time I did CGBP was in December, I was doing it on arms day and I think I the most I did was 135, so I thought 85 lbs was going to be easy. Yeah, right! For startes, I still need to play around a bit on how close the grip is. I couldnít get a good grip on any of the 3 sets, although set number 3 felt better. Also, I screwed up on the placement of the bench on the second set and struggled a bit just to unrack the bar. But it was all worth it, I loved it and this is going to be a keeper. Next week Iíll give it a try with 65 lbs for skulls (same weight I used last week) and 75 for CGBP and evaluate how it feels and make adjustments accordingly.

Calories were a bit low yesterday, too little chicken in my plate :( I was going to eat a bunch of almonds to make up for it, but I only ate a few with lunch and forgot to eat the rest on the next meal. I did a little experiment with the order of my last 2 meals before my workout, but I didnít like the results. By the time I got home I was feeling hungry already, so today Iíll go back to the usual order, it works much better.

Finally I weighed myself. 168.5 lbs! I was holding almost 4 lbs of water on Monday. Life is good again. And if everything continues like this Iíll only cut for a couple more weeks. Yay!!!

bradley
03-05-2003, 04:20 PM
Excellent work on the cut Edgar:thumbup:. Whenever I do the skulls supersetted with CGBP I just use the same bar (EZ curl bar) and the same weight that way there is minimal rest. Although either way would probably work just as well but it saves having to change weights and positions.

EdgarMex
03-05-2003, 04:35 PM
Thanks, bradley, I'm very happy with the results of my cut so far. I still have a bit of a gut, but I hope I'll take care of that when I cut on TKD.

I was doing the skulls with an EZ curl bar and an CGBP with the olympic bar, so I wasn't doing any plate changing and the only rest I got was sitting up to put the bar at my feet and lying down again and unracking the oly bar. I did it this way because when I was doing those two last year (although nor supersetted) the difference in weight between both was big, but after the results of last night's workout it probably would be a good idea to do both with the same bar and weight.

Thanks for your continued support and advice, dude, it is always appreciated.

EdgarMex
03-06-2003, 11:52 AM
Diet for Wednesday Mar 5, 2003
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 am 1 cap of Ripped Fuel
12:30 am 1 cap of Ripped Fuel
1:00 pm Half can of tuna mixed with vegetables
2:30 pm 1 cap of Ripped Fuel
3:45 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:00 pm Steamed rice, steamed cauliflower and a couple of fish fillets
10:00 pm 1 cup of 2% milk, 1 scoops of Optimum Nutrition 100% Whey and 1 ham and asadero cheese sandwich

Total Calories: 2044

Yesterday was rest day. Calories were a tad higher than they have been lately, but still within the range I have set (12 cal * 168.5 lbs = 2022 cals/day, range is 1850-2050).

Yesterday happened something that I find a bit funny. Around noon, a girl that works with my wife came and brought her computer cause she was having problems with it. She came back after work (around 8pm) to pick it up and she was telling me that during the afternoon she was talking to my wife and told her that a looked a lot slimmer since the last time she saw me (about a year and a half). I then told her that I had dropped almost 12 lbs in about 6 weeks and she asked me how I did it. I told her that I have been working out for almost a year, but that in these last 6 weeks all I had done was eat as clean as possible and lower my calorie intake, but that I was basically eating regular food, just a bit less. She then gave me ďthe lookĒ, yeah, that look everybody gives me when they ask what I have done different to lose weight and I tell then what I have been doing, that look that says ďCome on, are you on some ultra secret diet we donít know about? Are taking some magic weight loss pills? Whatís the secret? Spill it, buddyĒ. I donít know why people make so much fuss about it and think it is too hard. Itís not easy, thatís for sure, but itís not as hard as people think, especially since most people are not concerned about preserving muscle. All it takes is some effort and determination, and most people are not willing to go ďthat farĒ. Take my wife for example. Since last week she ditched the Atkins-like diet she was doing because it had become to hard and too boring for her. This week she started another diet somebody at work gave her and I know thatís not going to last long because thatís what has happened every time she starts a diet, sheíll do it for a couple of weeks and then she finds something she doesnít like anymore and forgets about it. Last week she asked me to make her a list of the most common foods at home and include the caloric value of each so she could use it as a guideline and do what Iíve been doing. Then this morning I noticed when I was making breakfast that yesterday she went to Samís Club and picked a tray of these really big muffins they make there. I know she doesnít have diet as strictly as I decided to do it, but come one, if youíre dieting the last thing you want to see in the kitchen is the things that youíre not supposed to eat when youíre dieting. And people still wonder why they canít lose weight and blame it on the diet, not themselves. Anyway, Iím happy with what I have done and the results I have gotten and if other people are not willing to do what it takes thatís there problem, not mine.

Sh!t, I just noticed that lately I always have something to complain about. Itís probably time to give my journal a new name: Edgarís Whining Corner. tuttut

Tonigh is LEGS night, yes, in capital letters. If everything goes well Iíll be squatting 225. It should be fun. :clap: :clap:

EDIT: Screwed up on the meals, 2 were switched and the last one was missing

ericg
03-06-2003, 12:06 PM
SWEET. I have LEGS tonight as well!!!

Dude, how much protein are you getting in?? I would at least get some pro in with every meal. at least every 3-4 hours.

EdgarMex
03-06-2003, 12:15 PM
I'm getting around 175-180 grams ofr protein per day, which would be slightly (very slightly) more than 1 gram per lb of body weight. I'm still working on lowering carbs and trying to rise proteing intake a bit and that's where I plan to start increasing calories once I'm done with this cut.

Thanks for dropping by, man.

WillKuenzel
03-06-2003, 01:05 PM
And people still wonder why they canít lose weight and blame it on the diet, not themselves. Anyway, Iím happy with what I have done and the results I have gotten and if other people are not willing to do what it takes thatís there problem, not mine.Some people have a hard time taking responsibilty for themselves. They want the easy way out and to be able to blame others for the stuff that is happening to them. I see it all the time too.

We went out to eat lunch today at work. One of my co-workers is on a diet. Just watching what he eats and stuff. He got a philly cheesesteak and fries. He didn't eat the fries but then a lady was walking around offering complimentary dounuts. Of course he got one! What's up with that? Just a little resolve peopel c'mon.

You've been making some excellent progress. People just don't want to hear what it takes to get it. Just watching what we eat is too tough for some people. What can we do but look on and laugh at all those people?

Alke
03-06-2003, 03:23 PM
Hey edgar, LOL about "the look". I know that look. I lost a lot of weight, and now am putting it back on again in the right places. When I tell people that its just how you eat that does it, no secret pill or nothin', they just go yeah right....

I think a lot of people that go on a diet, THINK their on a diet cause they drink one less coke or eat one less donut. take your muffin you brought up....those got hellova lotta cals from sugar and butter alone? and thats just one large muffin, I see people eatin' like two-three of the things where I work! And then get a diet coke:confused:

EdgarMex
03-06-2003, 04:27 PM
HomeYield - Thanks for stopping by. It's always good to see new people posting on the old journal.

Kenn - Yeah, I know those people. when I was in college I used to work at a pizza restaurant. The other guys and I would laugh a lot because almost every day we would get groups of 2-4 women that order pizza and spaghetti in large quantities, but when we asked what they wanted to drink they would always order diet soda.

EdgarMex
03-07-2003, 10:47 AM
Diet for Wednesday Mar 6, 2003
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 am 1 cap of Ripped Fuel
12:30 am 1 cap of Ripped Fuel
1:00 pm Half can of tuna mixed with vegetables
2:30 pm 1 cap of Ripped Fuel
4:45 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:40 pm Cream of corn and steak
10:00 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2004

Training for Thursday Feb. 27, 2003
Squat
135x15
215x12 (+10 lbs, +1 rep)
225x9 (+10 lbs, +1 rep)

Light set was nice and slow, but after I was done with it I was starting to have doubts about trying 225. I did the first set with 215 and was able to 12 good reps. After that there were no more doubts, next set had to be 225. I got 9 reps and it felt pretty good, but it really hit my lower back, I guess Iím still feeling the effects of that last pull on Monday.

Front Squat
115x12 (+5 lbs)
120x12 (+5 lbs)

Front squats continue progressing steady. Iím still trying to figure out where exactly to set the bar on my shoulders: if I put it closer to my neck it rest also on my clavicles and thatís not comfortable, and if I put it on the beginning of my delts itíll rock a bit while Iím squatting down. I guess Iíll have to gro bigger delts to fix this problem ;)

SLDL
175x15 (+5 lbs)
175x15 (+3 reps)

Iím starting to like these more since my grip is not sucking too bad lately. The only think I donít like is that after the 10th rep I start getting some tingling on my traps and upper back, it doesnít hurt, but it feels kinda funny.

One-legged Extensions Supersetted with Leg Curls
65x15 Ė 72.5x14 (+2.5 lbs on LE, +1 rep on LC)
65x15 Ė 72.5x11
65x14 Ė 72.5x9

For some reason (Iím not sure if this happens to everybody) leg curls seem to progress very s l o w l y . On leg curls Iím always able to keep adding weight but on leg curls I keep struggling with the same weight week after week. And not only that, but on each set on the same session I can only do a few less reps than on the previous one. Anyway, I really like these supersets :)

Diet was pretty good. Again it hit 2000 cals, but itís all good

Alke
03-07-2003, 12:29 PM
Hey edgar, D@mn your movin up with them squats! your were doing 160 in january and now 225! Thats awesome bro'! Your gonna be as strong as on ox when you start bulking again and eating more! That musta been a great feelin to push those plates on up!

you gonna get pics after your cuttin phase right?

EdgarMex
03-07-2003, 12:39 PM
Well, kenn, I'm basically getting back to where I was back in December. Before I took the break I started having a lot of discomfort in my lower back after squatting (I think I hit 225 at that time). so when I started training again in January I started at 135 again to go easy on my back. then I started doing deads and I turned out they have helped my lower back a lot, but I continued moving up in weight slowly on the squats. Hopefuly the weight will continue increasing. After seeing the results of my cut, I'm very optimistic about what will happen during the bulk. I must admit it feels very good to be able to push that kind of weight. On these last few weeks that business has been a bit slow and boring, lifting is pretty much the highs of my days and I'm always looking forward to my night training session.

About the pics, I have some that my wife took a couple of weeks ago (but I haven't developed the film, that's why I haven't posted them) and I want to take some more after I'm done, to compare after the bulk and after the TKD cut.

bradley
03-08-2003, 04:31 AM
On leg curls Iím always able to keep adding weight but on leg curls I keep struggling with the same weight week after week.

I know what you mean Edgar. You also have to remember that this is one of the last exercises in your routine and if you are moving up each weel in SLDL's I wouldn't worry much about the leg curls. The hamstrings are probably pretty fatigued by the time leg curls roll around:)

Excellent work on the squats Edgar. :thumbup: Your strength is impressive:)

EdgarMex
03-08-2003, 12:07 PM
You're right, Brad, leg curls have always been almost at the end of my routine, so it shouldn't surprise me the slow progress. I still feel them hit my hams pretty good.

Thanks for the compliment, man, they felt real good, even though my lower back is still a bit sore.

Diet for Friday Mar 7, 2003
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am 1 cap of Ripped Fuel
12:30 pm Half can of tuna mixed with vegetables
1:00 pm 1 cap of Ripped Fuel
3:00 pm 1 cap of Ripped Fuel
3:30 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:00 pm Fish soup
10:00 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1775

Training for Friday Mar 7, 2003
Seated Military Press
45x15 (standing)
75x15
95x13 (+10 lbs from same set)
95x12

I made a change here too. Instead of doing 75, 85 and 95 lbs, I did a set with 75 and then 2 sets with 95.they felt pretty good, I got 1 more rep on the first set.

Upright Row
65x15
95x12
95x12

Iím kinda stuck here. I thinking about dropping the first set or do it with just the bar as a warmup

Standing Rear Lateral Raises
20x15 (+2 reps)
20x15
20x15

These rocked last night. Iím not sure if it was the music or was, but the DBs flew like they were 5 lb plates.

Standing Calf Raises
155x20 (+10 lbs)
155x20

Big f*ck up here. I was supposed to do 175 lbs, but my math wasnít very good last night.

Shrugs
225x18 (+3 reps)
225x15

Iím very happy with the way my shrugs are working out so far, even the increases in weight havenít been much problem and I guess they are part of what is helping my grip. Iíll probably throw in another 10 lbs next week.

Calories were quite low yesterday. I would have been happier with a couple hundred more. The fish soup was very good. A nice big steak would have been even better protein-wise, but since it's lent and my wife is catholic I have to be cool and go along. I thought about eating something after working out, but it was late and I had to go to bed because I had to get up early today.

I got a new tub of AfterMax. This one is flavered Chocolate Sundae. Iíll review it on Tuesday

Iím going to make another change on my deads. Iím going to follow Bradleyís advice and do my first 2 sets (135 and 205 lbs) without using 45 lb plates to keep the bar lower and work on getting the bar off the floor. Iíll be doing 10 reps with 135 and Iíll do as many as I can with 205 (I usually do 5). Then Iíll do my regular set of 5 with 255 and after that Iíll go for a couple of triples with 305 and I wonít try any maxes in 3 or 4 weeks, then Iíll test my max and see if I got any improvement.

bradley
03-08-2003, 01:56 PM
Shoulder workout looked good Edgar. Do you like the standing press better than the seated?

What kind of sports are popular around where you live? If so which one do follow? Just thought I would ask seeing as how baseball is coming up:)

EdgarMex
03-08-2003, 02:06 PM
I only tried standing presses once and I felt them too much on my back, so I'm doing them seated again, but I'll probably will be doing standing presses every now and then just for a change.

The most popular sport here is soccer (mexican league has a huge following), but I don't like it, it's too slow paced and I find it boring. I watch some soccer during World Cups, but just because I like the way Europeans play it (much more aggressive).

Also popular here in the border are american pro basketball and football, and to a lesser degree, major league baseball. Personally I only follow NFL football (Packer fan here) and sometimes I watch NBA games during the playoffs, but I don't really follow it. NBA has gotten a lot more popular in the last 2 or 3 years because there's a guy from the state I live in that plays for the Dallas Mavericks (his name is Eduardo Najera).

How about you, what sports do you follow?

bradley
03-08-2003, 02:09 PM
A little MLB baseball but I guess the main sport I follow is college football (Auburn Tigers!). I also enjoy watching NASCAR but I usually never finish watching the races because the last so long. I have never followed pro football that much. I guess the main reason is Alabama doesn't have a team, but since the Tennessee Titans had such a good year the sport is gaining popularity around here. Maybe Birmingham will get a pro team of some sort eventually.

EdgarMex
03-08-2003, 02:21 PM
I like NASCAR too, but I have the same problem, I always end up falling asleep or changing the channel. Drag racing is pretty cool too, too bad they don't show it often on TV

EdgarMex
03-10-2003, 10:17 AM
Diet for Saturday Mar 8, 2003
7:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:30 am Half can of tuna mixed with vegetables
2:30 pm 2 hard-boiled egg and 2 slices of whole wheat bread with peanut butter
5:30 pm Fish soup and rice
8:00 pm 4 slices of pizza

Total Calories: 2741

Diet for Sunday Mar 9, 2003
8:00 am 2 eggs with cheese, 2 slices of whole wheat bread, 1 cup of milk, half muffin
11:00 am 2 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats
3:00 pm 3 slices of pizza and 2 chicken wings
8:30 pm 16 whole wheat crackers with deviled ham, some asadero cheese and 1.5 cups of 2% milk with 1.5 scoops of Optimum Nutrition 100% Whey

Total Calories: 3389

Diet totally sucked since Saturday night, but I don't feel bad about it. That's all.

ericg
03-10-2003, 10:42 AM
Ever think of trying something different for rear laterals? It may help you get over the hump.

Nice pressing btw.

bradley
03-10-2003, 04:21 PM
Diet totally sucked since Saturday night, but I don't feel bad about it. That's all.

A little dieting freedom on the weekend won't hurt you;) Helps you stay on track throughout the week.

EdgarMex
03-10-2003, 04:30 PM
Eric: Thanks, dude. what do you think would be good instead of the rear laterals? So far they fell pretty good and I haven't been doing them long (probably about a month)

Bradley: After going over a couple of treads on refeeds and reading an article at The Ministry of Fitness, I'm not feeling so bad about going a bit overboard during the weekend. Especially this past weekend, I have been craving pizza for about a month, so I though it would be a good idea to indulge this weekend.

Alke
03-10-2003, 07:38 PM
AH, I see. So your makin kinda the same gains I am, gettin back into the game and all. I really think you will do still do awesome when you start bulking, I mean you are CUTTIN and makin the gains. It looks like were both gonna top out where we were when we started very soon here. I am prob gonna do westside in another month to try to get some gains on my bench, it never was as strong as my curls.

EdgarMex
03-10-2003, 08:05 PM
Yeah, that's basically what's going on right now, though there are a few lifts that have improved compared to what they were at the end of last year, particularly deadlifts, which I only did for a few weeks, and some lifts that are a not quite the same due to the differences between the equipment at the gym I was going to and the equipment I have now at home. But what matters to me it that I'm seeing progress in what I'm doing now.

Last year was a bit messed up. I started training with a personal trainer at the gym because I had no idea where to start. I was doing high volume 5 days a week. After 4 month I was almost ready to quit. I was tired and there wasn't much motivation to got o the gym. I had lost some weight, but nothing significant. Then they raised the PT fees so I decided to star doing some research and workout on my onw. I ran into WBB while looking for a routine to follow (the PT used to change excercises every week so I didn't have a routine other than Monday is Legs, Tuesday is chest-back, etc). I started training by myself in August, but didn't take much care of my diet. After a couple of months I started increasing volume without realizing it and by December I was burnt out again. I took a 2 week break and basically started from scratch again in January. Since then I have managed to keep my trining volume relatively low and finally got my diet in check and that's when results became noticeable. Even thought up to some extent I have "wasted" almost I year, it has helped to experience a few things first hand and learn from them (not to meantion al the good stuff I have learned from the people here at the forums) and I'll use that to train and eat better in the future to continue seeing good progress.

EdgarMex
03-11-2003, 10:31 AM
Diet for Monday Mar 10, 2003
8:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
9:30 am 1 cap of Ripped Fuel
11:30 am 1 cap of Ripped Fuel
12:30 pm Half can of tuna mixed with vegetables
1:30 pm 1 cap of Ripped Fuel
4:00 pm 1 hard-boiled egg, 2 slices of whole wheat bread with peanut butter and 1 apple
7:00 pm Steamed rice and chicken breast
9:40 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1853

Training for Monday Mar 10, 2003
Shoulder-length underhand-grip Chins
BW+5x8
BW+5x7 (+1 rep)
BW+5x6 (+1 rep)

A litle improvement on chings. Got 1 more rep on the second and third set. Iím shooting to complete 8 reps on all 3 sets before increasing weight.

Dead lift
135x10
205x8 (+3 reps)
255x5
305x4 (+1 rep)
305x3

The first two sets were done using plates no larger than 25 lbs. It really made a difference. Usually doing 135 wasnít much of a problem, but last night I struggled a bit to complete 10 reps. 205 was hard too, but i went on until I couldnít move the bar anymore. On the heavy sets I manage to do an extra rep with 305. That set was really intense I was about to quit after 3 reps,but I didnít allow myself to let go of the bar and went for another rep. I almost tasted dinner again after this set. The last set was ok. I wanted to go for 4 reps, but I didnít have the fourth rep in me. Maybe next week.

Barbell Row
175x8 (+5 lbs)
175x9 (+1 rep)

Last week I got at least 10 reps on both sets, so it was time to put on some more weight. The first set was a bit hard. Probably should have rested a bit more. The second set was great and I got one more rep than on the first one.

DB Row
90x10
90x11 (+1 rep)

Another couple of good sets here. I really felt these on my lats.

Barbell Curls
75x9
75x9
75x9

My curls continue to suck. I didnít feel like doing 2 excercises for bis, so I just did 3 sets of BB curls. I struggled a lot at the end of each set and the last couple of reps on the second and third sets werenít as clean as I would have liked.

Diest was pretty decent yesterday. I was feeling a bit bloated after dinner and continued feeling like that until I went to bed. I was expecting to feel a bit better after I started my workout, but it didnít help much.

The chocolate sundae AfterMax tastes pretty good. Itís more tasty than the vanilla one, but it is also a bit sweeter, though not as much as I expected. I would buy it again.

Work was slow and boring most of the day. Hopefully it will be better today.

bradley
03-11-2003, 11:36 AM
Nice workout Edgar. Do you think using the smaller plates on the deads will help you any? BB rows and dumb. rows are both moving along nicely:) I know what you mean about the bicep exercises. After an intense back workout I usually have no motivation to work a little muscle like biceps. I usually just do a couple sets of incline curls and/or BB curls at call it a day.

EdgarMex
03-11-2003, 11:54 AM
Thanks, brad, I felt it was a great workout. I'm liking more and more those back workouts, they're becoming my favorite day :)

I think your suggestion will definitely help the heavy deads in the long run. It takes a lot more effort to pull the bar from a lower height and after the first 2 sets I felt like my hams and glutes got worked plenty more than they usually do on deads. It also helped me to get used to start with my hips at a lower point on the rest of the sets and drive a bit more with my legs and hips at the beginning of the lift.

Mik
03-11-2003, 11:58 AM
Originally posted by EdgarMex

On the heavy sets I manage to do an extra rep with 305. That set was really intense I was about to quit after 3 reps,but I didnít allow myself to let go of the bar and went for another rep. I almost tasted dinner again after this set.


Nice work on the deads Edgar. Just started checking out your journal man. Gotta say your diet is looking ace. Nice determination here! Props to ya.

ericg
03-11-2003, 12:08 PM
Nice work on the deads man, very nice. Nice DB rowin too, and good rows over all :thumbup:

EdgarMex
03-11-2003, 12:34 PM
Mik - Thanks for the props, bro. I just started deadlifting this year and I must say progress has been much better than I was expecting and it has also helped a lot with squats. Diet has been pretty good so far during my first cut. Bradley has helped a lot to get it in check and after getting a bit used to it it hasn't been too hard. Please feel free to make any suggestions you may have about diet and training, it's always good to listen to new ideas.

Eric - Thanks, mang, those deads and rows are coming out nicely and I hope they'll continue improving

Alke
03-11-2003, 08:27 PM
Wow! does sound like you had a rough go of it in the beginning. Your doing aces now! I think your PT might have been over-motivated in giving you advice in what to do for routines, and was having you do everything at once.

Your right about taking a step back and starting over in january, looks like it was the right thing to do! I didnt know you work out at home, I think that takes more motivation than going to a gym. If I had the weights just sitting in my basement to be used anytime, I would always be putting it off thinking "I can do it later, the weights arent going anywhere". Course,the part where I have to go out in below zero weather to go to the gym pretty much......what is the word I'm looking for? SUCKS! LOL

EdgarMex
03-11-2003, 09:30 PM
Actually, I think the PT did it because that's what they are supposed to do (I read it on Blood&Iron's journal) otherwise, if they give you a set routine from the beginning, you won't need them after some time, so they change excercises in every session so you won't know what to do by yourself. It is smart from a business standpoint, but if you're the customer it sucks after a while.

As to working out at home, for me it's more motivating than going to the gym. For one thing, everytime I go downstairs I can see the equipment and it's a reminder that I'm supposed to work out (since I made the investment I might as well make the most of it). It also had the advantage that I can work out at whatever time I feel like, which allows me to workout at night after work, something I couldn't do when I was going to the gym since I don't have fixed time to leave work. Also, weather is not a excuse anymore, there were a few times when I didn't go to the gym because it was raining or it was too cold at 6:00 in the morning. And there are no distractions at home, I can workout without any interruptions, I can have whatever music I want as loud as I want and nobody will complain (well, my wife sometimes does), nobody to interrupt me in the middle of a set (which happened more than once at the gym). So overall, I feel much better working out at home, now I don't think I would go back to a gym.

bradley
03-12-2003, 03:02 AM
What all type of equipment do you have Edgar?

Mik
03-12-2003, 07:50 AM
Originally posted by EdgarMex

As to working out at home, for me it's more motivating than going to the gym. For one thing, everytime I go downstairs I can see the equipment and it's a reminder that I'm supposed to work out (since I made the investment I might as well make the most of it). It also had the advantage that I can work out at whatever time I feel like, which allows me to workout at night after work, something I couldn't do when I was going to the gym since I don't have fixed time to leave work. Also, weather is not a excuse anymore, there were a few times when I didn't go to the gym because it was raining or it was too cold at 6:00 in the morning. And there are no distractions at home, I can workout without any interruptions, I can have whatever music I want as loud as I want and nobody will complain (well, my wife sometimes does), nobody to interrupt me in the middle of a set (which happened more than once at the gym). So overall, I feel much better working out at home, now I don't think I would go back to a gym.

I totally agree Edgar. I used to go to a gym as well but have been lifting at home since about November. I feel my progress has been better and I'm less apt to skip a workout. What's your set up like at home?

EdgarMex
03-12-2003, 12:01 PM
I got the rack and bench on the file attached.

It came with an olympic bar and 205 lbs in plates. I have bought some more plates (about 75 lbs so far), an EZ curl bar that I don't use much (I bought it cause the oly bar is too heavy for my wife) and a pair of plate-loaded DB handles. Also I made a calf block out of a couple of pieces of 2x4 and I got about 5 ft of chain to use for the weighted pull ups. The rack and the bench are pretty good. They are rated at 310 lbs plus 250 lbs for the users (for the bench). The only thing that is a bit crappy is the leg developer attachment for the bench (that's one of the reasons I started doing 1-leg extensions), but it has been able to handle the load so far.

Diet for Tuesday Mar 11, 2003
9:00 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:00 am 1 cap of Ripped Fuel
12:00 am 1 cap of Ripped Fuel
12:45 pm Half can of tuna mixed with vegetables
2:00 pm 1 cap of Ripped Fuel
3:20 pm 1 hard-boiled egg, 2 slices of whole wheat bread with peanut butter and 1 apple
7:20 pm Steamed rice and beef with vegetables in tomato sauce
9:40 pm ----- Workout -----
10:45 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 1906

Training for Tuesday Mar 11, 2003
Flat BB Bench Press
85x15
135x15
170x8 (-1 rep)
170x7 (+1 rep)

Itís now official: my bench sucks more than and industrial-strength vacuum cleaner. Iíve been stuck at 170 lbs for 4 weeks, Iím struggling too much to move the bar and the reps are as bad as they can be. Next week Iím dropping the weight to 155 and I wonít increase it until I can get 12 almost-perfect reps.

DB Incline Bench Press
60x13 (+1 rep)
60x9
50x9 (-3 rep)

These were ok except for the last set, I should have gotten at least a couple more reps.

Incline DB Fly
45x12 (-1 rep)
45x12 (+3 reps)

I could have done at least one more rep on the first set, but stopped short to see if I could do better on the second set, it worked just fine.

Skullcrushers supersetted with Close Grip Bench Press
65x13 Ė 65x14 (+5 lbs Sk, -20 lbs CGBP)
65x13 Ė 65x12
60x12 Ė 65x13

This was the best part of last nightís workout. These really kill my tris and I hope they will help to improve my bench in the near future.

While I was doing bench, when I unracked the bar for the last heavy set I felt like I pulled something on the area of the shoulder blade on my right hand side. I didnít hurt much and it didnít bother me on any exercise. I only feel it sometimes when I move my arm. I guess itís nothing serious and I only need to rest my arm and shoulder on that side.

Todayís Weirdness: I waited to weigh myself until today since the last time I got weight was on Wednesday last week. I weighed at 169 lbs. Half pound MORE than last week. Calorie intake during last week was as follows:

Monday Ė 1923
Tuesday Ė 1806
Wednesday Ė 2044
Thursday Ė 2004
Friday Ė 1775
Saturday Ė 2741
Sunday Ė 3389

There was a lot of variation last week on the amount of calories per day, so Iím guessing the lack of loss could have been caused by that. There were a couple of days that went a bit lower than I planned and over the weekend cals went way up. I guess my cut will not be ending next week like I wanted.

It's time for new music on my MP3 player. It was loaded with a bunch of old Metalica songs. This time it's going to be an all-Molotov playlist (my wife is going to get pissed, she hates them, ha!):

No Manches mi vida
Voto latino
Chinga tu madre
Apocalyp****
Gimme tha power
—ero
Rasta-mandita
Parasito
Puto
Cerdo (my sisters used to sing this one to me, it's about a dude who eats a lot of junk food and it means "pig" in english)
Exorsimio
El mundo
Frijolero (the first single from their coming album)
Here comes the mayo
La tira
Mi amigo el pomo

Pretty good stuff. it's a mixture of rock, hip hop and some latin rhythms. It's filled with curse word and slang, but most songs have a good message (quite hidden is some of them) and reflects a lot what's going on with the younger generations here in Mexico, although most adults don't get it. I've had quite a few discussions with my wife and her sisters (they're in they're mid-late 30s and they all have teenaged children) about Molotov's songs, but they can't seem to go past the initial shock of listening to lyrics they are not used to.

bradley
03-12-2003, 04:40 PM
Are you weighing in the morning or evening?

I know how you feel about the bench. It is one of the harder lifts for me to progress on. THe higher reps with the BB sounds like a good idea or you could switch to dumb. to see if that would help you break through the plateau. Nice setup by the way.

EdgarMex
03-12-2003, 04:55 PM
I weigh first thing in the morning after a trip to the bathroom, before breakfast or anything else.

I'm going continue using a barbell until I start HST (about 10 weeks from now), but with a lower weight and higher reps and try to nail down the form. On the weeks of 5's I should be able to see if I have improved or not. If I don't like where I am by that time I'll switch to DBs after I'm done with HST. I'm starting to think that the problem also might be that my tris aren't strong enough, so I plan on working them harder that I have been doing so far (that's why I added a third set for tris).

The setup of my home gym is pretty decent. The only complain would be that I have a very small space for it. Also, probably by the end of this year, I would like to get a dipping/pull-up station. A treadmill would be nice too, but that will have to wait a while.

Mik
03-13-2003, 07:31 AM
Nice set up Edgar. I hear ya on the small workout space. My set up is in the rec room of our basement and I keep moving furniture to add more stuff. The wife doesn't seem to care for that the way I do.

ericg
03-13-2003, 07:50 AM
Yeah that is a nice "machine". Sucks about the bench man. I know I used to shoot for 10 reps per work set, but since ive dropped down to 4sets of 5 reps ive been having some nice progress. Another idea would be to just add some very small plates (eventhough you havent hit your rep goal) and see what happens - add some 2.5s to each side and see what that does for ya. Just some suggestions. Good luck.

EdgarMex
03-13-2003, 11:05 AM
Mik - If I get the dipping station I'll definite will have to move upstairs (no basement here :( ) to a room we use just to store stuff cause there's no way it'll fit where I have the gym now. I have some pics I took a couple of weeks ago, I'll post them when I develop the film.

Eric - Thanks for the advice, bro. what you say about adding 2.5 lbs plates is what I've been doing so far, but I have been working with an 8-12 reps range. Maybe the 4 sets of 5 could work for me too. I think I'm going to give it a try. The main problem I see with my bench is at the bottom of the rep. with the higher weights I can't seem to bring the bar close enough to my chest and it feels like I'm doing half rep, that's why I thought of using a lower weight and work a bit more on my form.

Diet for Wednesday Mar 12, 2003
9:30 am 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am 1 cap of Ripped Fuel
12:55 pm 1 cap of Ripped Fuel
1:15 pm 2 slices of whole wheat bread with peanut butter and 1 apple
3:00 pm 1 cap of Ripped Fuel
3:30 pm macaroni in tomato sauce and 3 home-made hamburger patties
7:30 pm Half can of tuna mixed with vegetables and 1 hard-boiled egg
9:40 pm 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey and 1 banana.

Total Calories: 2003

Diet was ok yesterday. I added half a scoop of whey to my morning shake because usually on Wednesdays (off day) I come up a bit short on protein.

I felt a little discomfort on my right shoulder most of the day but it is feeling much better today, it feels almost completely normal. If I don't feel it is 100% tomorrow I will go with light weights on my shoulder workout.

bradley
03-13-2003, 02:11 PM
The main problem I see with my bench is at the bottom of the rep. with the higher weights I can't seem to bring the bar close enough to my chest and it feels like I'm doing half rep, that's why I thought of using a lower weight and work a bit more on my form.

Might try a couple of heavier sets and a couple of lighter sets with higher reps. On the lighter sets go with a slow controlled negative. Working through a full range of motion is important and will help in the long run.

EdgarMex
03-13-2003, 02:34 PM
That sounds kinda like what Eric is doing, and a bit like I was doing (1 light set, 1 medium set, 2 heavy sets) I wasn't going slow on the first 2. I'll take both Eric's suggestion (4 sets of 5) and your advice (2 light sets with slow negatives) and I'll let you guys know how it works.

Thanks for your help!

Alke
03-13-2003, 03:15 PM
Hey edgar, NICE piece of equipment bro'! looks like you got everything you need on that thing (cept for the dips you were talking about)

Great job on those pull-ups as well! They take a lot of motivation.

Good luck on getting your bench moving again! Maybe you can change one of the secondary exercises you are doing for bench? You have been doing a lot of inclines and flyes, maybe exchange one of those for something else to mix it up?

EdgarMex
03-13-2003, 03:36 PM
Thanks, man. The equipment is ok, but considering the price ($300) it was a good opportunity to start my home gym.

I was thinking about that, but I don't think there's not much else I can do with what I have, dips would be great, but out of the question for now. Other than that all I can think of is flyes and flat/incline/decline bench. If you have any suggestions they will be more than welcome.

ericg
03-14-2003, 09:27 AM
Originally posted by EdgarMex
The main problem I see with my bench is at the bottom of the rep. with the higher weights I can't seem to bring the bar close enough to my chest and it feels like I'm doing half rep, that's why I thought of using a lower weight and work a bit more on my form.
[/B]

You do touch your chest right? I would think with a heavier weight it would be easier to touch your chest then with a lower weight if flexibility is you problem - the weight forces the bar to the chest more (obviously). This may not be a good thing. If I understand what you said correctly and flexibility is your problem. I would work on that before you use a heavy weight and force the bar to touch your chest - hate to tear a pec or something. I could be mis understanding what you said as well.

EdgarMex
03-14-2003, 11:38 AM
Eric - I probably worded it wrong before. I can touch my chest when I use lighter weight (I think up to 155). The problem with the weight I was using wasn't that I couldn't bring the bar down to my chest, but that I couldn't bring it back up if I did touch my chest, and that was the reason I wasn't going all the way down, so I don't think flexibility is an issue (but most likely weak tris are). Now I realize I probably made a mistake in increasing the weight when I couldn't really handle the load. what do you think would be good to increase strenght at the bottom of the bench?

Diet for Thursday Mar 13, 2003
9:30 am 1.5 cups of 2% milk, 1.5 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:30 am 1 cap of Ripped Fuel
12:30 pm 1 cap of Ripped Fuel
1:30 pm Half can of tuna mixed with vegetables
2:30 pm 1 cap of Ripped Fuel
3:30 pm 1 hard-boiled egg
5:00 pm 2 slices of whole wheat bread with peanut butter and 1 apple
7:00 pm Steamed rice, grilled chicken breast and 15 almonds
9:45 pm ----- Workout -----
9:40 pm 3 scoops of Optimum Nutrition AfterMax Mixed with 2 cups of water

Total Calories: 1870

Training for Thursday Mar. 13, 2003
Squat
135x15
225x8 (+10 lbs)
225x8 (-1 rep)

Slow sets and going as low as possible, although the last 2 or 3 reps on the heavy sets were just to parallel. I would have most likely get stuck at the bottom if I tried to go lower. I used a narrow stance on the light set and a bit wider than shoulder length on the heavy sets.

Front Squat
120x12 (+5 lbs)
125x9 (+5 lbs)

Another small increase in weight, but on the second set I couldnít do more than 9 reps. Narrow stance and going all the way down (not sure if it would be considered ATF since I was still a good 5-7 inches from the floor, but thatís as low as I can go0.

SLDL
175x15
175x12 (-3 reps)

First set was pretty good, but I probably should have rested a bit more. My grip failed first on the second set and could only get 12 reps.

One-legged Extensions Supersetted with Leg Curls
65x13 Ė 72.5x12 (-2 reps on LE)
65x14 Ė 72.5x11
65x13 Ė 70x10

When I got to this point I was pretty tired, so no increase in weight here, and even so reps went down a bit from last week.

It was a good workout, though pretty much uninspiring compared to the last few weeks. Yet I still ended with my legs shaking like a newborn calf and a nice pounding headache. Today I have a slight soreness on my quads (mid to top) and on my glutes. My right shoulder seems to be back to normal, but just to be on the safe side Iím going to do low weight-high reps for today.

ericg
03-14-2003, 11:48 AM
Nice leg day man. good set of squats and stiffys.

About the bench. That is all up to you on what weight to use, but I would make sure you hit your chest with every rep since flexibility isnt an issue. I think most people have this sticking point a couple inches above the chest so dont dwell on it to much. Just set the weight back enough so you can get 5 clean reps that touch your chest. So if you were doing sets of 155 (8-12 reps) i would think you could try 175 for 5 and be fine. Just play with it the next session:

IE: warmup with 115*10 135*5, then do the 155*5, 165*5, 175*5, 185*? (see what u get out of this and adjust from there). Shoot for 5reps so the 5th one is tough as hell. Then the nesxt session you will have a good point to start from.

good luck and keep us posted.

EdgarMex
03-14-2003, 12:05 PM
Sounds like a great plan, bro. I'll go with that on Tuesday and I'll let you know how it goes. Thanks for the input, man.

Mik
03-14-2003, 12:14 PM
Glad to hear the shoulder's feeling better Edgar. Legs shaking like a newborn calf hehe. Great analogy man.

WillKuenzel
03-14-2003, 12:19 PM
When I got to this point I was pretty tired, so no increase in weight here, and even so reps went down a bit from last week.I wouldn't worry about that at all. Sometimes I think that if I have strength to keep progressing at the end of my workout I should have been going harder in the first place. Sounds like a really good workout.

I think eric's right on the bench press thing. Give that a go and you should see results pretty quickly.

EdgarMex
03-14-2003, 12:32 PM
Mik - Thanks. man. I was started to get a bit worried on Wednesday about the shoulder, but i guess it only needed some rest. I borrowed the analogy from my wife. She has used it plenty of times, but never talking about working out ;)


HomeYield - You're right on that, dude, if I feel like I have some energy left at the end of the workout if makes me doubt if I gave it all I could. The workout was very good, I guess my problem is that I usually set goals before the workout for some exercises and if I can't meet them I feel like I should have done more, but sometimes there's nothing more to do except wait until next week and give it another go.

Thanks for your input about the bench.

Mik
03-14-2003, 03:44 PM
Originally posted by HomeYield
Sometimes I think that if I have strength to keep progressing at the end of my workout I should have been going harder in the first place.

What really gets me going is the fact I have to report in my journal. Sometimes I may set my goals too high but think **** I have to report a miss in my journal so I have to get it! The main thing is, is that you have goals BEFORE the workout and hope to get them.

bradley
03-14-2003, 05:00 PM
Originally posted by Mik


What really gets me going is the fact I have to report in my journal. Sometimes I may set my goals too high but think **** I have to report a miss in my journal so I have to get it! The main thing is, is that you have goals BEFORE the workout and hope to get them.

Well said!

Nice workout Edgar. I see you were able to increase the weight on the front squats:thumup:, and 225 for 10 is ace.

I know it is always good to progress but you are also on a cut and when taking this into account you are doing a great job. I am sure the weights will progress even more quickly when your cals go up some.

EdgarMex
03-14-2003, 05:27 PM
Mik - Until you mentioned it, I didn't realize that is a motivation to me too to keep progressing. I know it might sound selfish, but I don't like reporting that I had a miss or that I did less reps than the previous week. Thank for your support, man.

Bradley - Thanks, dude. You're right, the workout wasn't bad at all, especilly for the way I was feeling at the end, my legs were really tired when I was done (so tired I almost cut the last superset of extensions/curls) and that should be a good indicator of the intensity of the workout, not just the numbers. At this point I'm starting to feel the effect of the calorie deficit I've been on for the most part of these last two months, it had to catch up sooner or later, but the good thing is that I only have two more weeks to go befeore I start (slowly) increasing calories again. It should get interesting then.

Alke
03-14-2003, 05:57 PM
Hey edgar, lotta good points made here on your bench, and progress overall! I think there are several factors in a plateau for your bench, but I dont think its anything serious Bro'

You have been doing very high reps, and lotta sets before hitting the 170 mark. Even a minor change such as cutting the reps down, or hitting 170 a bit earlier in the exercise by cutting out some of the lighter sets.

It looks like you always do bench, DB presses, then Flyes. Try swtching the order around - your body has probably adapted to the routine.

I know your not a fan of high volume, so dont let yourself hit 15 reps TOO often, I think your getting on that volume bandwagon again you hated in the beginning.

Since your cutting, drop sets or negs or heavy ass partials are kinda out as well, you gotta have food to repair **** like that.

You only have two weeks to go before upping cals again, so dont sweat it, Im sure your bench will get up as soon as you change your routine to match your cals again:thumbup: :thumbup:

I would maybe switch flyes for pushups for a quick change, but thats up to you. Im a pushup fanatic these days:D

EdgarMex
03-15-2003, 12:02 PM
Kenn - Thanks for you comments, man, you made some good point and I'll keep them in mind in my next chest workout.

Diet for Friday Mar 14, 2003
8:30 am 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am 1 cap of Ripped Fuel
1:00 pm 1 cap of Ripped Fuel
1:30 pm Half can of tuna mixed with vegetables and 1 hard-boiled egg
3:00 pm 1 cap of Ripped Fuel
4:00 pm 1 hard-boiled egg, 2 slices of whole wheat bread with peanut butter and 1 apple
7:00 pm Lentils and 4 tuna and potato croquettes
9:00 pm ----- Workout -----
9:50 pm 3 scoops of Optimum Nutrition AfterMax Mixed with 2 cups of water

Total Calories: 2079

Training for Friday Mar. 14, 2003
Standing Military Press
45x15
65x20x3

I figured since I was going to go light I might as well make it a bit more challenging, so I did these standing. The first 15 reps were easy, but the last 5 got a bit tough and burned like hell

Upright Row
45x20
65x20
65x18

Same here, 3/4s of the way were ok, lat bit was not so ok, on the last set I could only do 18 reps.

Standing Rear Lateral Raises
15x20
15x15
15x18

I didnít want to go to light here. I didnít give myself much rest between sets.

Standing Calf Raises
175x20 (+10 lbs)
175x20

This time I got the weight right, unlike last week. These werenít as tough as I expected, I guess I need more weight.

Finally, I skipped the shrugs. I didnít want to give my right shoulder too much of a hard time since I will be pulling heavy on Monday.

I got a new CD burner this morning, itís a 52X TDK veloCD. The 24X HP burner I had couldnít keep up with the work load and started giving me trouble on Thursday. The darn thing only lasted about 4-5 months. The last TDK burner I had lasted a year and still works so so (itís my back up ;) ), so no more experimenting, Iím going to stick with TDKs.

Also, since Barnes and Noble is next door to Best Buy I went in to check if they had Lyle McDonaldís book, but they didnít have it in stock and the girl I asked didnít know when theyíre going to get more. Iíll look for it in some other bookstores in El Paso next week.

My nephew is finally here! Since he was born in El Paso, my sister couldnít bring him across the border until she got his birth certificate and she got it this week. My dad called me earlier today and told me my sister was here since last night. Tomorrow we will most likely get together at my dadís (for some odd reason I sense another cheat day coming).

bradley
03-16-2003, 04:57 AM
You will probably not be able to find Lyle's book at any bookstore. Although I could be wrong, but even when I tried to order it from Barnes and Noble online it was out of stock. Ordering online will probably be your best bet.

I know you are excited about seeing your nephew. It is kind of fascinating when I think about how everyone used to be that small. Hard to believe.

EdgarMex
03-17-2003, 10:45 AM
Bradley - I was starting to think that too. I checked B&N and Amazon's sites and they're both out of stock. any other good places to buy books online?

Diet for Saturday Mar 15, 2003
7:30 am 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am Half can of tuna mixed with vegetables and 1 hard-boiled egg
2:00 pm Macaroni in tomato sauce and 4 tuna and potato croquettes
5:00 pm 1 hard-boiled egg, 2 slices of whole wheat bread with peanut butter and 1 apple
8:30 pm 1.5 cups of 2% milk, 1 ham and cheese sandwich and a cereal and fruit bar

Total Calories: 2219


(Lack of) Diet for Sunday Mar 16, 2003

Breakfast
2.5 home-made waffles with syrup
2 cups of milk
8 strips of bacon

Snack
2 large plums

Afternoon
4 beers
Lots of Chinese food
Some pork rinds
4 pieces of candy
1 glass of regular coke

Calories: Way off the chart


My right shoulder was a bit sore most of the day Saturday, but it has been feeling fine since yesterday. My mid back has been bigging me a bit ont he last few days, but it probably has to do with posture while sitting. Other than that, I'm feeling fine. I've been feeling thirsty since I woke up, probably from drinking very little water yesterday. I'll try to make up for that today. I'm looking forward to my back session tonight.

ectx
03-17-2003, 11:48 AM
hmmmm....Sunday's diet was teh cool. :D

ericg
03-17-2003, 11:57 AM
yeah i kind alike sundays diet as well! good job

EdgarMex
03-17-2003, 12:07 PM
ectx - Taste-wise, Suday's diet was real good. I haven't had waffles or chinese food in quite a while. Beer treated me better this time, no hang over. Calorie-wise, well, let's just say that after doing some reading about refeeds I kinda getting into them :D

Eric - Thanks, bro, I'm trying to do my best ;)

WillKuenzel
03-17-2003, 03:48 PM
Originally posted by ectx
hmmmm....Sunday's diet was teh cool. :D :withstupi

Saturday's too. Reading people's journals that post their diet is making me hungry. I need to do this more often. :D

*goes off to eat*

Mik
03-17-2003, 08:56 PM
Glad your shoulder's feeling better Edgar.

bradley
03-18-2003, 06:33 AM
I was starting to think that too. I checked B&N and Amazon's sites and they're both out of stock. any other good places to buy books online?

I just ran a search on google and it pulled up a bunch of different places that had the book. I think I actually bought it off of netrition.com. Might check there first seeing as they have fast and reliable service.

Glad to hear the shoulder is doing better. Must be the Chinese food and beer:)

EdgarMex
03-18-2003, 12:27 PM
HomeYield - Yeah, I know, man, same thing happens to me. There's usually something that make me go "Hmm, that sounds really tasty".

Mik - Thanks, bro. It's feeling just like normal. I was a bit concerned about last night's workout (heavy deads and rows), but it seems like it didn't affect my shoulder at all.

Bradley - Thanks for the info, dude, I'm going to check them out and ask one of my sisters (she's got an American credit card, that should make it easier) to order it for me along with a tub of dextros from supplementdirtect. I think youre right about the chinese food and beer, it probably has some healing effects ;)

Diet for Monday Mar 17, 2003
8:30 am 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:00 am 1 cap of Ripped Fuel
12:00 pm 1 cap of Ripped Fuel
12:30 pm 1 can of tuna and 1 hard-boiled egg
2:00 pm 1 cap of Ripped Fuel
3:40 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:00 pm Macaroni salad and fried chicken (ugh!)
9:45 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax Mixed with 2 cups of water

Total Calories: 2272

Diet was going right as planned until I saw what my wife brought me: fried chicken (breaded). And I didn't have the choice of not eating it since it is my last meal before working out, so I tried to peel off most of the crust, but it was still pretty greasy and it wasn't all that good.

Training for Tuesday Mar. 17, 2003

Yesterday I got off work late and today I had to get up early so I shortened my back workout a bit.


Shoulder-length underhand-grip Chins
BW+5x8
BW+5x7
BW+5x7 (+1 rep)

These felt pretty good, itís almost time to add more weight.

Dead lift
135x10
205x9 (+1 reps)
255x4 (-1 rep)
305x4 (-1 rep)

Iím not sure what to make of these. I got one more rep on the second set with the smaller plates, but I lost 1 rep on both of the heavy sets. On the 255 I almost let go of the bar before setting it on the floor after the fourth rep. The set with 305 was very slow, it felt really heavy.

Barbell Row
175x9 (+1 rep)
175x9
175x10 (+1 rep)

I added an extra set here because I was not going to do DB rows. They felt pretty good and I managed to add reps

EZ bar curls
70x9
70x10

I usually do curls with the Olympic bar, but wanted to give the EZ curl bar a try. It sucked! I felt them too much on my forearms (the left one is still sore) and the bar makes my wrists hurt a bit, so next week itís oly bar again.

The workout was ok. I was a bit tired and it was late, but the chins and BB rows went pretty good and Iím happy with that

I finally dropped the film to be developed, and Iíll probably be posting some pics by Saturday, so prepare yourselves for the sights, they wonít be pretty, folks.

Mik
03-18-2003, 12:33 PM
That's funny you find EZ curls hard on your forearms. I did bi's last night with an Oly bar for the first time and it bugged my forearms. For me it's back to the EZ curl bar.

*taps foot waiting for pics*

EdgarMex
03-18-2003, 12:54 PM
The oly only gives me trouble if I use a closer grip. My usual grip is 1 or 2 fingers on the smooth part and that seems to work my bis better.

You're going to be tapping that foot for a while, dude, pics won't be up until Saturday, I hope you won't get tired :evillaugh

bradley
03-18-2003, 02:23 PM
Nice work on the chins and rows Edgar. Performing sets with the smaller plates probably takes more out of you so that might be the reason for the decrease in reps on the heavier sets. Either way deads are still strong:thumbup:

EdgarMex
03-18-2003, 02:43 PM
Yeah, it's a lot harder to pull from a lower height and it takes more energy. I was also thinking that the caloric deficit is probably playing a part on it. Thanks for the props, Brad

I was taking a look at my form in the mirror while pulling the bar off the floor on the deads and it seems when I use the 45s my butt is higher and I tend to pull more with my back and drive less with the legs and hips. I have to work on that to make it less hard on the heavy sets

EdgarMex
03-19-2003, 12:03 PM
Diet for Monday Mar 18, 2003
7:45 am 1.5 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
11:00 am 1 cap of Ripped Fuel
12:30 pm 1 can of tuna and 1 hard-boiled egg
1:20 pm 1 cap of Ripped Fuel
3:45 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:00 pm Chicken breast, mixed vegetables and 22 almonds
9:45 pm ----- Workout -----
11:00 pm 3 scoops of Optimum Nutrition AfterMax Mixed with 2 cups of water

Total Calories: 1935

ining for Tuesday Mar. 17, 2003

Las night I had what I think was my best chest workout ever. Iím not sure if it was just the fact that I knew I was introducing something new or if it was Ericís advice or maybe even a combination of the 2, but I had an awesome workout and I really feel this change is going to help improve my bench.

Flat BB Bench Press
115x10
135x10
155x5
165x5
170x4
170x4

As Eric laid it out, I started with two light sets, but instead of shooting for 15 reps as usual, I only did 10. The first of the 4 heavy sets was done with 155 and it went quite easy, bar touching my chest in every rep. 165 was a bit tougher, but still going all the way down. Instead of jumping to 175 I decided to go with 170. That set was hard, on the first rep I did touch my chest, the second rep was very close and on the last 2 I lowered the bar to about 2 inches from my chest. Since I only did 4 reps, I kept the weight the same and the last set was pretty much like the third. Next week Iím going to do all 4 sets with 170 and Iíll try to get as close to my chest as I can in every rep and shoot for 5 in at least the first two sets.

DB Incline Bench Press
60x12 (-1 rep)
60x9
60x8 (+10 lbs)

Incline press was pretty much like last week, except that on the last set I staed with 60 lbs instead of going down to 50. Iím thinking maybe going for 65 on the first set can help some here.

Incline DB Fly
50x9 (+5 lbs)
50x9 (+5 lbs)

Added 5 lbs here and these felt good, got a nice stratch and they didnít give me as much trouble as I expected.

Skullcrushers supersetted with Close Grip Bench Press
65x12 Ė 65x15 (-1 rep Sk, +1 rep CGBP)
70x12 Ė 70x12 (+5 lbs)
70x12 Ė 70x14

The EZ curl bar sucks more than my bench, so from now on Iím going to stay away from it. Going back to the oly bar felt so much better that I even added 5 lbs for the second and third set. My tris got trashed nicely and my day and workout ended way much better than I even hoped for. I was so excited about the results that I couldnít go to sleep and stayed watching TV for almost an hour and a half instead of the usual 20-30 minutes.

Mik
03-19-2003, 12:08 PM
Grats on a great workout Edgar. Nothing beats the feeling after a good workout. I definitely think you should go for the 65s next time and give 'em hell.

WillKuenzel
03-19-2003, 12:14 PM
Nice job man! Sounds like you really hit upon something there. Looks like an excellent workout! I'm with Mik, definitely shoot for the 65's next time and I really think you'll get more than 5 reps at 170 if you start with it. You might be surprised. :D

EdgarMex
03-19-2003, 12:44 PM
Thanks for the props. Mik and HomeYield. I still have a bit of a high about last night's workout. For the last few weeks chest workouts were bringing me down a bit for the little/lack of progress, but I think this put me back on track. I'd like to thank everybody for your support and advice.

A couple of things I forgot to add to my previous post:

1) I added 3 sets of cuban presses to my rotator cuff warm up, in addition to the external and internal rotations I was doing. After last weeks scare I'm going to be extra careful when it come to my shoulders.

2) I weighed in at 168 lbs this morning, which has contributed a bit to my good mood this morning. Last week I was at 169 after being at 168.5 the week before. I don't think I can loose the remaining 3 lbs by March 29, as planned, so I'm considering staying on this cut until I reach 165. I'll decide on that after I see where I'm at next week.

Alke
03-19-2003, 04:00 PM
Workout looks great Edgar! Glad to see you hit some extra reps!

Looks like your ready to start nailing the 65's on DB presses as well! Good luck on that!!!

bradley
03-19-2003, 04:16 PM
Nice workout Edgar. Always a great feeling after having a good workout. I agree with HY about starting with 170 for your heavy sets and go with the 65's on the dumbell incline. Those incline flyes look strong as well. :strong:

What bf% would you guess you are at right now? Sounds like the cut is getting close to ending.

EdgarMex
03-19-2003, 04:38 PM
Kenn - Thanks, man, and by popular demand, 65s it'll be next week.

Bradley - Thank, bro. The workout felt great and I think this change will help to start progressing again and improve my form. I'm planning on doing all 4 sets with 170 and see how it goes. Also I will be doing at least one set of incline bench with the 65s.

This week I started tweaking my diet again and hopefully that will help both with fat loss and with muscle repair since I'm increasing the protein intake and lowering carbs.

About my BF, I'm not sure where I'm at. My guess would be that I'm around 19%, assuming that some calculations I did before I started cutting were right (25%) and that I lost only fat (12 lbs so far), but I'm not sure how accurate would that be. My wife was telling me over the weekend that the local college where one of my nieces attends can do the underwater test (and for what I think is a low fee, 15 bucks), so I asked her to ask my niece to get some more info about it and I'll go and get my BF tested when I done with the cut.

bradley
03-19-2003, 04:49 PM
$15--That would be a good deal for an underwater test, seeing as how most places charge at least that much for a caliper test. What is the average macro breakdown for your diet right now?

EdgarMex
03-19-2003, 05:20 PM
Yeah, from what I've read in other threads, it sounds like a very good price. I have asked at several gyms if the do caliper tests, most said no and in a couple of them they had no clue what I was talking about.

Until last week, the macro breakdown was something like 35-40% protein, 35-45% carbs, 20-25% fat. Yesterday, with the changes I made, it came down to 48% protein (230g), 26% carbs (143g) and 26% fat (56g). Basically what I did was:
Meal 1 - Add half scoop of protein to my morning shake
Meal 2 - Add an egg, eat the whole can of tuna instead of half and cut the veggies
Meal 3 - Same
Meal 4 - Replace rice with veggies, eat lean meat or chicken breast when possible and a bit more than what I was eating.
Meal 5 - Same (post-workout shake 4 out of 7 days).

Alke
03-19-2003, 07:50 PM
Your breakdown looks great edgar! that is one thing I havent really looked at. I been focusing on calorie intake, I havent really had time to check out the ratio of my carbs/protein/fat yet....I do know I been going through 1-2 loaves of whole grain bread a week now:D

Spring break starts next week for me, I will figure out my ratios then......Hope your still on the WBB when I start cutting several months from now so's I can pick your brain on nutrition and cutting:)

bradley
03-20-2003, 05:52 AM
Instead of increasing protein might want to think about a higher fat intake. Msybe lean more towards an isocaloric approach? Just a thought.

ericg
03-20-2003, 09:49 AM
Did you add cuban PRESSES or ROTATIONS - there is a difference. Just curious.

EdgarMex
03-20-2003, 10:12 AM
Kenn - Since you're bulking, I don't think the macronutrient ratios matter that much as long as you're gettin enought protein. The easiest way to figure out the ratios (at least that was the easiest way for me) is to input everything you eat in one day in www.fitday.com, it'll automatically give you the amounts of protein/carbs/fat for every food you eat as well as give you totals for the day. For me, fitday.com has been a very helpful tool to make this cut work.

Bradley - I thought of increasing protein since I was barely getting 1g per pound of bodyweight, but I'll give your suggestion a thought and see if I can figure something out.

Eric - I added the cuban presses, I was already doing the internal and external rotations, but I think some extra rotator cuff work won't hurt :)

Diet for Wednesday Mar 19, 2003
9:00 am 2 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, half cup of oats, 3 fish oil caps
10:00 am 1 cap of Ripped Fuel
12:00 am 1 cap of Ripped Fuel
1:00 pm 1 can of tuna
3:00 pm 1 cap of Ripped Fuel
4:00 pm Steak and vegetables
7:00 pm 2 hard-boiled eggs and 1 slice of whole wheat bread with peanut butter
9:45 pm 1.5 cups of 2% milk, 1 slice of whole wheat bread, 1 slice of ham and a little cheese

Total Calories: 2029

Protein: 217g (44%)
Carbs: 116g (20%)
Fat: 77g (35%)

I'm going to be adding the macro breakdown from now on. If you have suggestions regarding my diet, please let me know, I'm always looking to improve it.

ericg
03-20-2003, 10:21 AM
Oh another thing. On the BB pressing you did the other day: First off great job! Secondly, I think you should use 165 for your 4 worksets of 5 - and concentrate on touching your chest with EVERY rep. Use full ROM with every exercise unless of course you have an injury or pain that keeps you from doign so. So bring the bar to your chest and touch it - then give it hell and if it doesnt go, then thats it - that set is over.

On the cuban presses. Where do you plan on adding them in? You do realize that this is basically an upright row, ext rotation. and ovhd press all in one?

EdgarMex
03-20-2003, 10:47 AM
That sounds good, Eric, I was thinking about that too and still trying to decide between doing 165 or continue with 170. Pain was not an issue with 155 and 165. I was touching my chest on all reps and I didn't feel any discomfort.

About the cubans, I'm doing them with light weight and just as a warm up before doing chest and I'm thinking about adding some heavier sets on shoulder day.

bradley
03-20-2003, 05:03 PM
I thought of increasing protein since I was barely getting 1g per pound of bodyweight, but I'll give your suggestion a thought and see if I can figure something out.

If that is the case then that sounds fine. Don't want to skimp out on the protein. Your cals are pretty low so I can see how the macro ratio would make it look like you were getting more protein than you actually were.

EdgarMex
03-21-2003, 10:35 AM
Diet for Thursday Mar 20, 2003
9:00 am 2 cups of 2% milk, 2 scoops of Optimum Nutrition 100% Whey, 1 quarter cup of oats, 3 fish oil caps
10:00 am 1 cap of Ripped Fuel
12:00 pm 1 cap of Ripped Fuel
12:30 pm 1 can of tuna and 1 hard-boiled egg
2:00 pm 1 cap of Ripped Fuel
4:30 pm 1 hard-boiled egg, 1 slice of whole wheat bread with peanut butter and 1 apple
7:00 pm 1.5 cups of ground beef and half cup of vegetables
10:30 pm ----- Workout -----
11:30 pm 3 scoops of Optimum Nutrition AfterMax mixed with 2 cups of water

Total Calories: 2001

Protein: 209g (42%)
Carbs: 131g (24%)
Fat: 76g (34%)


Training for Thursday Mar. 20, 2003
Squat
135x10
165x10
225x5
225x5
225x4
225x5

These were great. I almost owned 225, but I could only get 4 reps on the third set. On the first set of 225 I didnít go as low as on the rest of them because I was still getting a feel of it, but shooting only for 5 rep definitely allows me to put more effort on tose reps and go almost ATF. Next week I must get all 4 sets for 5 reps.

Front Squat
125x10 (+1 rep)
125x9

No increse in weight this week. Iím going to start aiming at 10 reps per set instead of 12. I was using a narrow stance and going all the way down.

SLDL
175x12 (-3 reps)
175x10 (-2 reps)

I sucked at these last nigh. On the first set I was doing al reps very slow and grip failed at 12 reps. I wanted to do the second set slow too, so I used straps for the second set, but this time it was my lower back that failed.

At this point I was feeling really tired and my lower back was hurting, so I decided to call it a day. I was expecting my lower back to give me trouble this morning, but itís feeling great. And I must have gotten a good workout from just the squats and SLDL since my legs are already sore, especially the quads.

Iím definitely sticking with 4x5s. I love the way they feel and I think theyíll allow me to push myself more than using higher reps.

Mik
03-21-2003, 11:56 AM
Nice leg day Edgar. You'll pwn 225 next time for sure.

You'll killed Pennywise! You bastard!!!!! j/k

Alke
03-21-2003, 03:06 PM
Sweet leg day edgar! lookin good!