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Blood&Iron
04-06-2003, 07:16 PM
April 6th, 2003

DAY 0

Ramblings
Tomorrow I rededicate myself to a goal I've long held, but never reached; to hit 10% bodyfat. I've been dieting since f*cking forever. Since joining WBB a little over a year ago, approximately 10 months of that time has been spent dieting, only 2 months bulking. And I'm still (relatively speaking) a fat-ass. Something is seriously f*cking wrong with this picture. I have no one to blame but myself. While I've certainly put in a good deal of work, I always manage to sabotage myself by f*cking up in one way or another. I'm hoping the little 'WBB Cutting Contest' is enough motivation for me to get my sh*t together.

Since I'm still using Lyle McDonald's program, which I'm disallowed from discussing here, I'll unfortunately have to be quite vague as I was in my last 'journal' (though I hesitate to call it that) Also, I'm quite busy at the moment as I've got an internship and am working part-time as a personal trainer. So, I don't know how much time I'll have to dedicate to this journal. Hopefully, my entries won't be too infrequent, though.

Anyway, here are my main failings at present, which I hope to remedy:
[list=1]
Going overboard during my refeeds
My last refeed I ate somewhere in the vicinity of 1500g of carbs in 36 hours. That's 6000kcal BEFORE you even consider fat (which I've been pretty good about) or protein. Total calories were probably around 7000-8000kcal. I'm a firm believer in refeeds. And in making them big. But not this big. I'm hoping to reduce my carb intake over this 36 hour period to about 900g or so. Also, I want to keep my fat and fructose intake lower.

Eating too many carbs on my dieting days
This one's difficult given that I'm training fairly high-volume part of the time, and I feel like absolute sh*t on low carbs. I can't concentrate and I can't sleep. If I'm required to do either, what I often do is say 'F*ck it.' and eat some carbs. I dunno that there's a real good solution to this problem. I do want to hit 10%bf, but I still need to function. Previously, before I started f*cking off with my diet, I'd eat a bunch of sugar free Jello or something to try and curb my cravings. Seemed to work okay. I need to get back to that, rather than having a handful of cookies.

Eating sh*ttily and too much on my maintenance days.
On my diet, I have a number of days where I'm not required to 'diet' per se. Per Lyle's description, one can sorta relax about things. For me, this isn't an option. I have to put myself in the mindset that these are as much hypocaloric days as the true 'dieting' days. Otherwise, I allow myself too much leeway and end up eating too much. I may even start using EC on these days if it seems like I can't get my sh*t together.
[/list=1]

It begins tomorrow.

Vido
04-06-2003, 07:27 PM
Originally posted by Blood&Iron
April 6th, 2003

Eating too many carbs on my dieting days
This one's difficult given that I'm training fairly high-volume part of the time, and I feel like absolute sh*t on low carbs. I can't concentrate and I can't sleep. If I'm required to do either, what I often do is say 'F*ck it.' and eat some carbs. I dunno that there's a real good solution to this problem. I do want to hit 10%bf, but I still need to function. Previously, before I started f*cking off with my diet, I'd eat a bunch of sugar free Jello or something to try and curb my cravings. Seemed to work okay. I need to get back to that, rather than having a handful of cookies.



Clearly it would be best if you could stick to your diet perfectly, but if you cannot, and you must have carbs, why not just have some low GI carbs like oats or yams instead of filling up on cookies? The worst part about cookies is that a) they are delicious and b) they are not filling. Therefore, before you know it, you've completely overdone it and sabotaged your diet. A cup of oatmeal should do a decent job of filling you up and tastes decent as well.

Good luck in reaching 10% B&I!

rookiebldr
04-06-2003, 08:00 PM
I actually had the impression that you were doing great, so I'm sorry to see that you feel this way. Your dedication has always been impressive at least to me. Good luck on the re-dedication to getting to 10%, you can't be that far off by now so I know it won't take too much longer.

Blood&Iron
04-07-2003, 03:29 AM
Originally posted by Vido


Clearly it would be best if you could stick to your diet perfectly, but if you cannot, and you must have carbs, why not just have some low GI carbs like oats or yams instead of filling up on cookies? The worst part about cookies is that a) they are delicious and b) they are not filling. Therefore, before you know it, you've completely overdone it and sabotaged your diet. A cup of oatmeal should do a decent job of filling you up and tastes decent as well.

For the most part I'm of the calories in v. calories out school and don't place too much importance no GI/II, but the two points you bring up are good ones.

Unfortunately, like many staples of a standard BB'ing diet, I can't f*cking stand oatmeal; I've eaten too much of it. At the beginning of my diet, I was doing something similar to this, eating 1 cup of Puffed Kashi with a bit of milk (which has even fewer carbs than a bowl of oatmeal) when I really had bad carb cravings. I don't gorge on cookies or anything, but I do probably end up eating a few more carbs (along with a bit of added fat) when I eat them rather than eating something a bit more healthful.



Good luck in reaching 10% B&I!
Thanks.

Blood&Iron
04-07-2003, 03:33 AM
Originally posted by rookiebldr
I actually had the impression that you were doing great, so I'm sorry to see that you feel this way. Your dedication has always been impressive at least to me. Good luck on the re-dedication to getting to 10%, you can't be that far off by now so I know it won't take too much longer.
I do felt I've been doing well, I'm just prone to comparing my progress to that of others (which, of course, is stupid), and in doing so sometimes get discouraged. I'm probably still looking about the best I ever have, so that's not nothing.

Hopefully you're right and it won't be too much longer. That's the point of rededicating myself, and trying to cut out the little things I've been slacking on. I think the absence of a journal has been one impediment, that's why I'm gonna try to do what I can (given the restrictions which come with using Lyle's diet) to keep this one up to date. It really makes you realize when you're f*cking off.

Anyway, thanks.

The_Chicken_Daddy
04-07-2003, 03:42 AM
Originally posted by Blood&Iron
Anyway, here are my main failings at present, which I hope to remedy:

I reckon you can add refeeding to frequently when it was unnecessary, to that list.

I think you'd do better by actually planning a diet to follow each week and then just following it and making amendments as you get leaner (and lighter).

If you don't like oats, then sweet potato is great.

Blood&Iron
04-07-2003, 08:10 AM
Originally posted by The_Chicken_Daddy


I reckon you can add refeeding to frequently when it was unnecessary, to that list.

It's a set schedule as designed by Lyle. So I'm refeeding exactly as frequently as I'm supposed to. They may be a bit high in carbs, though--even that's debateable, given that they are only 30 hours or so and any excess calories should be burned off.



I think you'd do better by actually planning a diet to follow each week and then just following it and making amendments as you get leaner (and lighter).

You might be right, although I've been pretty much eating the same thing every day. But I plan on dropping one or two 'extra' things that may be a bit above what I should be eating. Plus, I am trying to the advice Lyle gave me when he posted in my journal and not be too anal. Of course, I think I've gone a bit too far in the other direction. I have to find some place in the middle.



If you don't like oats, then sweet potato is great.
Too many carbs in a sweet potato. I could only eat like two bites.

Maki Riddington
04-07-2003, 08:23 AM
Dude, I'm gonna break you in half. Pffttt I aint feeling one bit sorry for your ass.

You're going down.

WillKuenzel
04-07-2003, 08:29 AM
LOL, I just wanted to pop in and say good luck with the cutting and that I love the title of your journal.

Even though you ain't new, its a new journal nonetheless so,

:spam:

chris mason
04-07-2003, 08:45 AM
Ok, how about this, form what I have seen here, Lyle's diet has not taken you to where you want to be. If that is so, and you have been doing it for 10 friggin months, I think you need to change. What I think you should do is go to a more standard diet. Start at a level of your choosing calorie-wise, and then reduce slowly from there. Give yourself 1 day out of every 7 where you eat whatever you want. Make the diet low in fat, high in protein, and definitely include a fair amount of carbs. That sort of diet has worked for untold thousands of bodybuilders over the years. Give it a go, you won't have these carb issues and you will most likely reach your goal.

Blood&Iron
04-07-2003, 09:03 AM
Originally posted by chris mason
Ok, how about this, form what I have seen here, Lyle's diet has not taken you to where you want to be. If that is so, and you have been doing it for 10 friggin months, I think you need to change. What I think you should do is go to a more standard diet. Start at a level of your choosing calorie-wise, and then reduce slowly from there. Give yourself 1 day out of every 7 where you eat whatever you want. Make the diet low in fat, high in protein, and definitely include a fair amount of carbs. That sort of diet has worked for untold thousands of bodybuilders over the years. Give it a go, you won't have these carb issues and you will most likely reach your goal.
That's pretty much the diet I was using previously--from January of last year until about September( (minus my two month bulk in June/July). I wasn't able to achieve my goal then either--though I did get fairly lean (for me) and I think, in most cases, that's probably just as good an approach as any. I've only been using Lyle's diet for 4-5 months, and I am leaner and bigger than I've ever been before, so I'm sticking with it for now. I've had the same general class of issues crop up with any diet I've tried. Mostly it comes down to crappy will-power. Hopefully, I'll be able to remedy that problem this time around. Guess, we'll see.

Thanks for the advice, nonetheless.

Blood&Iron
04-07-2003, 09:05 AM
Originally posted by HomeYield
LOL, I just wanted to pop in and say good luck with the cutting and that I love the title of your journal.

Even though you ain't new, its a new journal nonetheless so,

:spam:

As Rock would say:
Mange takk ska du ha!

Thanks.

BTW, I'm assuming you realized I stole the title (well, the first part anyway) from Lyle. It's a bit of a cliche with him, but I think it gets a good point across.

Blood&Iron
04-07-2003, 09:06 AM
Originally posted by Maki Riddington
Dude, I'm gonna break you in half. Pffttt I aint feeling one bit sorry for your ass.

You're going down.
Probably.

It'll sorta be like beating a paraplegic at the 100m dash.

Hope you're proud of yourself.

The_Chicken_Daddy
04-07-2003, 11:00 AM
Originally posted by chris mason
Ok, how about this, form what I have seen here, Lyle's diet has not taken you to where you want to be. If that is so, and you have been doing it for 10 friggin months, I think you need to change. What I think you should do is go to a more standard diet. Start at a level of your choosing calorie-wise, and then reduce slowly from there. Give yourself 1 day out of every 7 where you eat whatever you want. Make the diet low in fat, high in protein, and definitely include a fair amount of carbs. That sort of diet has worked for untold thousands of bodybuilders over the years. Give it a go, you won't have these carb issues and you will most likely reach your goal.

Chris, it may sound reasonable, but i don't think the lad has the right sort of body type or metabolism for it.

I'd say go iso or as close enough to it.

rookiebldr
04-07-2003, 11:08 AM
Well if this means you will be more participative in the journal world then this is very much good news. :)

Comparing yourself to others? Sounds like something alot of us do, including moi. Easy to say don't, difficult to do otherwise. So good luck with resisting the urge and focusing on your own progress.

*waits for daily journal update*

fuzz
04-07-2003, 12:34 PM
Hey B&I, good to see you are rededicating yourself to a new journal and have some problem areas figured out. I can relate about comparing yourself to others - reading journals like Belial's and HomeYield's can be a bit disheartning when compared to more "normal" progress.

Any idea when you can start sharing some more info about this mystery diet? Is Lyle going to be releasing another pamphlet or something about it?

Blood&Iron
04-07-2003, 07:52 PM
Originally posted by fuzz
Hey B&I, good to see you are rededicating yourself to a new journal and have some problem areas figured out. I can relate about comparing yourself to others - reading journals like Belial's and HomeYield's can be a bit disheartning when compared to more "normal" progress.

Tell me about it. I rarely read other journals (other than a couple) for that very reason. They just make me depressed.



Any idea when you can start sharing some more info about this mystery diet? Is Lyle going to be releasing another pamphlet or something about it?
No idea. To be honest, you could probably piece together a fair bit (though not in any great detail) of it if you look carefully enough on MFW (where I know he's posted the basic outline) and rereading all of my posts.

As far as I'm aware, it's still going to be the subject of his next book. That could've changed, though. I haven't been keeping up with the message boards(Lyle posts a bit at the Avant site currently) or MFW and I haven't corresponded with Lyle since beginning the diet.

BTW, nice sig.


WALTER
YOU SEE WHAT HAPPENS, LARRY!

CRASH! He swings the crowbar into the windshield, which
shatters.

WALTER
YOU SEE WHAT HAPPENS?!

CRASH! He takes out the driver's window.

WALTER
THIS IS WHAT HAPPENS WHEN YOU F*CK A
STRANGER IN THE ASS!

Lights are going on in houses down the street. Distant dogs
bark.

WALTER
HERE'S WHAT HAPPENS, LARRY!

CRASH!

WALTER
HERE'S WHAT HAPPENS! F*CK A STRANGER
IN THE A*S!

CRASH!

A man in a sleeveless T-shirt and boxer shorts has run over
behind Walter and grabbed him from behind on a backswing of
the crowbar.

MAN
WHAT THE F*CK JOO DOING, MANG?!

He wrestles the crowbar away from the startled Walter.

MAN
I JUS' BAWDEEZ F*CKEEN CAR LASS WEEK!

Blood&Iron
04-07-2003, 08:24 PM
April 7th, 2003: Day 1


Ramblings
I'm back.

As I've already mentioned, I'm still not at liberty to discuss my dieting or training in any sort of detail. But, I'm gonna try to put in enough detail that this thing is useful to me (which is the main point).


Training:
Chest/Back/Shoulders

Comments:
Did a better job than I have of moving quickly between exercises (this was aided by the fact I didn't use my straps at all) Also, while I'd normally do a shoulder/arm workout tomorrow evening, I kicked in 'em so I can get in and out of the gym a bit quicker than normal tomorrow evening (still have to finish taking care of my taxes). When I do legs, I'm almost incapacitated and feel very nauseated. Chest/back doesn't have that effect normally (mostly due to excessive resting) but this workout I came fairly close.

Diet
How far off I was from my targets:


Kcal: -150kcal
Carbs: +9g
Protein: -40g
Fat: +4g

Total Water Intake: 48oz


Comments:
Not bad. Considering, I had to drive home from work just to get a protein bar and I had to go out and buy a wok (long story) before I could make my dinner, I think it's pretty damn good. I do need to get my water intake up, though--at least to 64oz.


Supplements

Ephedrine: 62.5mg
Norephedrine: 600mg
Caffeine(not including soda):800mg
Yohimbine HCL: 18mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 30mg/30mcg
Magnesium 400mg
Glutamine: 10g
Creatine: 2.5g
CLA: 6g
Fish oil: 6g
Multi-vitamin: 1/2 dose
Selenium: 200mcg


Dosage Timing:
Good. EC/NYC every 3 hours or so. FL7 applications 12 hours apart. Vitamins, CLA, and fish oil with meals. Zinc+mageneisum prior to bed.

Comments:
Pretty solid on the supplement front.


Sleep
7 hours.

Comments:
Not enough. Would like at least 8 hours, but given my current schedule that's probably going to be the exception.

The_Chicken_Daddy
04-08-2003, 12:57 PM
How long you been on FL7 for? and have you noticed much difference?

I plan to use it for the two weeks following my metabolic rest week - first week with maintenance calories and second week below maintenance.

Do tell.

*gets giddy*

Blood&Iron
04-08-2003, 01:04 PM
Originally posted by The_Chicken_Daddy
How long you been on FL7 for? and have you noticed much difference?

I plan to use it for the two weeks following my metabolic rest week - first week with maintenance calories and second week below maintenance.

Do tell.

*gets giddy*
Dunno. Unfortunately, there are too many confounding variables for me to really say for sure. Seems to be working.

I've been using it for 2-3 months.

Sorry I can't be of more help.

Blood&Iron
04-08-2003, 07:12 PM
April 8th, 2003: Day 2


Ramblings
Had my bodyfat tested. Here are the figures:
Tri - 14.5mm
Subscap - 25mm
Chest - 10.5mm
Thigh - 21mm
Ab - 20mm
Supra - 13.5mm

Which gives 16.1% bodyfat

Using the three point equation, it comes out to 14.5%. I would be disappointed but I had no expectations going into this bf% test. I've largely given up on them. Visually, I think this is about as lean as I've ever been--my lowest caliper test put me at 13.8%. Oh well. On the bright side, I'm pretty happy with how I look currently, so 10% will look incredible.

I might have some pictures taken this weekend for the 'WBB Cutting Contest' If so, I'll probably post them here.


Training:
AM: Legs/Abs
PM: Biceps/Triceps/Forearms + 30min Cardio

Comments:
Both workouts were pretty decent.

Diet
How far off I was from my targets:


Kcal: -180kcal
Carbs: +10g
Protein: -35g
Fat: +2g

Total Water Intake: 48oz


Comments:
I'll try to get my protein intake up a little. Also, I still need to drink more water.


Supplements

Ephedrine: 75mg
Norephedrine: 600mg
Caffeine(not including soda):800mg
Yohimbine HCL: 36mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 30mg/30mcg
Magnesium 400mg
Glutamine: 10g
Creatine: 5g
CLA: 6g
Fish oil: 6g
Multi-vitamin: 1/2 dose
Selenium: 200mcg
In-Rage (intra-oral 5AA) 16 squirts


Dosage Timing:
Good.

Comments:
Solid.


Sleep
6.5 hours.

Comments:
Need more sleep. Almost skipped my morning workout (I would have just combined the AM & PM sessions into one) but I decided that if I'm serious about this I can't let a little thing like lack of sleep slow me down.

The_Chicken_Daddy
04-09-2003, 05:32 AM
Originally posted by Blood&Iron
In-Rage (intra-oral 5AA) 16 squirts



16 squirts?!

What type of dosing protocol are you employing?!

Blood&Iron
04-09-2003, 07:57 AM
Originally posted by The_Chicken_Daddy



16 squirts?!

What type of dosing protocol are you employing?!
The one on the bottle. 4 squirts 30min before activity. 4 squirts immediately before. I worked out twice yesterday.

Relentless
04-09-2003, 08:06 AM
have you thought about supplementing with coleus forskohlii at all?

The_Chicken_Daddy
04-09-2003, 08:51 AM
Ah righty. Twice a day, you ol' scamper, you.

Blood&Iron
04-09-2003, 07:52 PM
April 8th, 2003: Day 3


Ramblings
Nope.


Training:
30min Cardio


Comments:
Sucked.

Diet
How far off I was from my targets:


Kcal: Perfect
Carbs: +25g
Protein: -32g
Fat: +10g

Total Water Intake: 64oz


Comments:
Still need to up my protein intake a bit and lower carbs and fat a little.


Supplements

Ephedrine: 75mg
Norephedrine: 600mg
Caffeine(not including soda):800mg
Yohimbine HCL: 36mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 30mg/300mcg
Magnesium 400mg
Glutamine: 10g
Creatine: 5g
CLA: 6g
Fish oil: 6g
Multi-vitamin: 1/2 dose
Selenium: 200mcg
In-Rage (intra-oral 5AA) 0 squirts


Dosage Timing:
Good.

Comments:
Solid.


Sleep
8 hours

Comments:
Coulda used another hour or so.

Blood&Iron
04-09-2003, 07:56 PM
Originally posted by Callahan
have you thought about supplementing with coleus forskohlii at all?
No, not really. Haven't really looked at it in any depth. I read a few articles in some of the muscle rags a few years back, and remember being concerned about its side-effects. Dunno if my concerns were justified (probably not), or I was just being a moron. Haven't really taken a look at the stuff since.

galileo
04-09-2003, 08:19 PM
I can't keep up with your supplementation!

On that note, good luck. I know you can do it.

Blood&Iron
04-09-2003, 08:40 PM
Originally posted by galileo
I can't keep up with your supplementation!

On that note, good luck. I know you can do it.
Thanks

BTW, on the sig: I must be a pussy. Bromo made me feel like sh*t even when following the dosage recommendations. Not intolerable--and I may use it again, as I still have two boxes--but it wasn't fun. Going hypoglycemic was particularly un-fun.

rookiebldr
04-09-2003, 10:36 PM
Good thing there are no ramblings today, so I can comment on yesterday's, which I obviously missed.

I think the only truly acurate way to measure bodyfat is to dice you up and separate all the pieces, but somehow that would defeat the purpose. I like your attitude, it's how you look in the mirror that counts. Keep up the good work and stay focused.

Btw, where are those PT horror stories we relish?

galileo
04-10-2003, 09:24 AM
You're not a pussy. Lyle's just a bit of a dick. In a good way though, I suppose.

Blood&Iron
04-10-2003, 08:42 PM
Originally posted by galileo
You're not a pussy. Lyle's just a bit of a dick. In a good way though, I suppose.
No, I'm a pussy.




BTW, I'm surprised you, of all people, seem to think I was serious. It's called sarcasm.

Lyle can be a dick. Usually, it's not completely without reason, though. I still respect him more than anyone in the "fitness" industry. Haycock is high up on my list too.

Blood&Iron
04-10-2003, 08:46 PM
Originally posted by rookiebldr
Good thing there are no ramblings today, so I can comment on yesterday's, which I obviously missed.

I think the only truly acurate way to measure bodyfat is to dice you up and separate all the pieces, but somehow that would defeat the purpose. I like your attitude, it's how you look in the mirror that counts. Keep up the good work and stay focused.

Btw, where are those PT horror stories we relish?
Barely been training folks. I've been working 40-45 hours at my internship, so I'm pretty unenthused about heading to the gym and spending two hours training other people at 6:30 when I leave work. But I have been. My 2-3 regular clients have all taken off on vacations, etc, though so I'm having a bit of a dry spell. Can't say I mind too much. I do need the money, though.

BTW, I have my ACE exam on May 5th (or somewhere thereabouts) I've read about 30 pages in my book, and it's become quite clear to me that if I dont' fully read the manual I WILL fail the exam. The sample test I got is quite a bit more difficult than I expected. Not, of course, if you have a degree in exercise science. But for someone like me, who is an auto-didact, there's no way I'll pass without some studying. So, if I wan't to pass I'm gonna have to average about 200 pages of my book per week. And it's sorta like a college level science text. No problem (Note to Galileo: this is sarcasm).

Blood&Iron
04-10-2003, 09:09 PM
b]April 10th, 2003: Day 3[/b]


Ramblings
I'm the biggest dick when I'm lifting. Don't get me wrong. I'm courteous. I offer to let other folks work in. I mop up my sweat from any equipment I use. I wipe off any blood and disinfect the bar when I'm done deadlifting (though, I've been doing better about not bashing the thing into my shins so badly) But, if I think someone's trangressing proper gym etiquette I'll glare angrily at the poor person. I'll be curt. Maybe even mutter something under my breath. Mostly, though, I just think about killing the person. I'm not kidding. It's completly f*cked up. But when I'm lifting (well, it depend on what kind of workout it is) the only emotion I can feel is hate. I embrace my Budiak-nature. Of course, I'm sure the ephedrine, and the fact I'm currently taking something called "In-Rage"(intra-nasal 5AA) before my workouts might have something to do with it. And the Slayer I listen to on the way to the gym, probably doesn't help matters. Really, I sort of regress to the kind of person I was in high school, which was really f*cking angry. I mean REALLY angry. I hated everybody. When the Columbine thing went down, I remember thinking Eric Klebold and Dylan Harris probably would have been my friends if I had gone to Columbine. I've grown since then. Let go of much of that anger. It's an unhealthy place to be. And ultimately, I think it's more detrimental to yourself than anybody else. The people you hate aren't being hurt (unless you're crazy like Eric and Dylan) Anyway, back to my point: I sort of regress to that person when I'm lifting. I'm a very sensitive, dorky kind of guy at heart. When I see someone with a disability at the mall I'll really be struck and feel sorry, and think I'm a complete assh*le for not appreciating how lucky I've been in life. If I see the same person at the gym, and I'm lifting my thoughts usually run along the lines of "Get the f*ck out of my way cripple." I respect overweight folks who are trying to get in shape. If I'm lifting, though, usually it's "Get your lard-ass out of my way you fat f*ck." It's really not a positive place to be. But I can't imagine lifting with any other mindset. If I'm doing low reps, and taking long rest periods, I can talk with folks. Be jovial (much as I ever can) But if it's a HIT-sorta workout, it's just impossible. I wish it wasn't. After my workout's finished and I'm stretching out and drinking my postworkout shake, I sort feel dirty and regret any assh*le tendencies. It's sorta what you feel like after you've done or said something you should have while drunk. What the hell is the point of all this? I dunno. I was just thinking about this at the gym today. Besides, this section is called 'Ramblings" for a reason.


Training:
Full Body


Comments:
Great workout. In fact, this is the best this particular workout has gone in months. I was slightly nauseated for much of it, but it was just the right amount. Pukey but not incapacitated.

Diet
How far off I was from my targets:


Kcal: Perfect
Carbs: Perfect
Protein: Perfect
Fat: Perfect

Total Water Intake: 128oz


Comments:
Perfect.


Supplements

Ephedrine: 62.5mg
Norephedrine: 600mg
Caffeine(not including soda): 800mg
Yohimbine HCL: 18mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 30mg/300mcg
Magnesium 400mg
Glutamine: 15g
Glutamine peptide 15g
BCAAs 30g
L-arginine 3g
Creatine: 15g
CLA: 6g
Fish oil: 3g
Multi-vitamin: 1/2 dose
Selenium: 200mcg
R-ALA 700mg
Green Tea Extract 600mg
In-Rage (intra-oral 5AA) 8 squirts


Dosage Timing:
Good.

Comments:
Solid.


Sleep
8 hours

Comments:
9 hours would have been nice

Blood&Iron
04-10-2003, 09:15 PM
Originally posted by rookiebldr

Btw, where are those PT horror stories we relish?
Ooh, I just thought of one:

So, last Saturday, I had just finished my first workset of deads. I had headphones on and an angry look on my face, and was leaning against the power rack. I think it should have been pretty obvious I wasn't in the mood to talk to anybody. Just as I'm trying to get my mind focused, one of the gym employees, along with some schlub who was being shown our crappy gym, says something. I ignore her. She taps me on the shoulder. I take off my headphones'
"B&I here is one of our trainers." she says. She turns to me.
"Eric here has a few questions. You think you could take a minute to answer them?"
"No." I replied and put my headphones back on.

End of story.

rookiebldr
04-10-2003, 09:20 PM
Originally posted by Blood&Iron
BTW, I have my ACE exam on May 5th (or somewhere thereabouts) I've read about 30 pages in my book, and it's become quite clear to me that if I dont' fully read the manual I WILL fail the exam. The sample test I got is quite a bit more difficult than I expected. Not, of course, if you have a degree in exercise science. But for someone like me, who is an auto-didact, there's no way I'll pass without some studying. So, if I wan't to pass I'm gonna have to average about 200 pages of my book per week. And it's sorta like a college level science text. No problem (Note to Galileo: this is sarcasm).

Thanks for making me use a dictionary for a second time today. ;)

I guess you can kiss that sleep goodbye. (More sarcasm, Galileo)

galileo
04-11-2003, 09:50 AM
Glad you guys can point it out.

I changed my mind though, you are both pussies.

Relentless
04-11-2003, 10:00 AM
I know what you mean about the workout-induced aggression... I get it too, in the same context. I don't talk about it much or worry about it much because I just comparmentalize it.

My take: Accept the aggression as a natural consequence of what you're doing. Accept it, use it to help you stay focused and angry when lifting and set it aside when you're done. Don't feel guilty about it! If someone looks hurt or says they were offended, thank 'em for tolerating you when you were 'in the zone' but it doesn't warrant an apology unless you went out of your way to hurt/insult someone. ****, it should be cathartic to get angry and work it out!

A couple of people I talk to at the gym these days say they were a bit nervous to approach me/talk to me when the first saw me because I tend to look/get intense when lifting. Anyone that's not an idiot should be able to recognize and respect what you're going through.

WillKuenzel
04-11-2003, 10:03 AM
:withstupi

I'm the same way. That's just the way we lift. Sometimes I feel bad about it but more often than not I don't because most of the people at the gym recognize me now and see how it is.

Good luck on the ACE btw.

Paul Stagg
04-11-2003, 10:47 AM
Originally posted by Blood&Iron

Ooh, I just thought of one:

So, last Saturday, I had just finished my first workset of deads. I had headphones on and an angry look on my face, and was leaning against the power rack. I think it should have been pretty obvious I wasn't in the mood to talk to anybody. Just as I'm trying to get my mind focused, one of the gym employees, along with some schlub who was being shown our crappy gym, says something. I ignore her. She taps me on the shoulder. I take off my headphones'
"B&I here is one of our trainers." she says. She turns to me.
"Eric here has a few questions. You think you could take a minute to answer them?"
"No." I replied and put my headphones back on.

End of story.

That brought a tear to my eye. I'm so proud.

LMAO

Blood&Iron
04-11-2003, 08:53 PM
April 11th, 2003: Day 3


Ramblings
First day where I've wavered in my determination a little. Still an improvement over last week. Besides, I'll be back on track tomorrow.


Training:
Off


Comments:
N/a

Diet
How far off I was from my targets:


Kcal: So-so
Carbs: Bit high.
Protein: Okay
Fat: Bit high.

Total Water Intake: 128oz


Comments:
Not too bad. But a bit off. I blame Makbi.


Supplements

Ephedrine: 0mg
Norephedrine: 0mgmg
Caffeine(not including soda): 0mg
Yohimbine HCL: 0mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 30mg/300mcg
Magnesium 400mg
Glutamine: 10g
Glutamine peptide 10g
BCAAs 20g
L-arginine 3g
Creatine: 5g
CLA: 9g
Fish oil: 0g
Multi-vitamin: 1/2 dose
Selenium: 0mcg
R-ALA 1.2g
Green Tea Extract 900mg
In-Rage (intra-oral 5AA) 12 squirts


Dosage Timing:
Good.

Comments:
Solid.


Sleep
7 hours.

Comments:
Needed another hour or two.

The_Chicken_Daddy
04-12-2003, 08:15 AM
I've never had that ignorant in-gym thing going on.

While i'm at the gym, i like to enjoy myself as well as do the business.

Keep going.

Blood&Iron
04-12-2003, 01:12 PM
Originally posted by The_Chicken_Daddy
I've never had that ignorant in-gym thing going on.

While i'm at the gym, i like to enjoy myself as well as do the business.

Ignorant? Who the hell said anything about ignorant?

People like to toss that word around without even using it correctly.

The hate-thing is LAME, though. I made no defense of it.



Keep going.
Huh?

The_Chicken_Daddy
04-12-2003, 01:25 PM
Steady on, macho man, i wasn't being nasty. I've just never had that whole game-face thing while training. That's all.

Keep going with regards to the dieting.

Blood&Iron
04-12-2003, 04:22 PM
Originally posted by The_Chicken_Daddy
Steady on, macho man, i wasn't being nasty. I've just never had that whole game-face thing while training. That's all.

Keep going with regards to the dieting.
Okay, sorry then.

Well, it's easy to misinterpret things when you're tossing around words like 'ignorant.'



Plus I had just gotten back from my workout and was still hopped up on ephedrine and In-Rage.

Blood&Iron
04-13-2003, 04:36 PM
April 12th + 13th, 2003: Day 5 & 6


Ramblings
After my Saturday workout, I pretty much decided it was time for a little SD. I had a sorta crappy workout. Last week I slightly strained my hamstring, and it's been holding me back a bit during my heavy workout. It's not really anything very bad, but that along with a few other things has made me think it might be time for a week off from dieting and training. Plus, I've just been way too freakin' busy the past three weeks with my internship, personal training, and various other obligations. Also, as mentioned previously I've got my ACE exam coming up soon. Frankly, it might be a bit irrelevant. If I get a full-time position at the company for which I'm interning, I'll likely quit PT'ing. Although, ideally I'd keep doing it 7-10 hours a week and pick up an extra $150-200 a week, I think I'll just get burned out doing that along with working 50+ hours at another job. But since I can't get my money back (well, I could get a little back) I might as well take the stupid exam. I've done like 2 hours of studying total, so if I don't get my ass in gear I'll be pretty well f*cked. Additionally, the past week or so I've done very little if any PT'ing. I've only got 2-3 regular clients, and they all took off on business/personal trips at the same time. The head PT guy at the gym, is probably fairly unhappy with me at present. They want people brining in money. So, taking this next week off would accomplish a couple of things: let me get some studying for the ACE done, allow me a little time for myself, and let me do a little PT'ing to placate the people at Bally's. I actually took things even further and decided that I might just take some time off and when I come back return to HST with a moderate caloric deficit and refeeds--at least until my situation is a little more stable. Lyle's program is pretty demanding of time/energy, and I don't know that it's the best choice for me at present. It has been working well, though, so I'm hesistant to ditch it. In fact, I caught a glimpse of myself in the mirror this morning and was impressed enough with how I looked that I started rethinking the entire 'week off' thing. Maybe, I started thinking, I can still make it work. At this point, I have no idea what I'm doing. I'll pack my gym bag, and have everything ready for tomorrow morning. When I wake up, I'll make my decision then.


Training:
Saturday: Full Body Sunday: Off


Comments:
Pretty mediocre workout. Everything was so-so except for my deads, which kinda sucked.

Diet
How far off I was from my targets. (Very loose approximation for Saturday & Sunday combined):


Kcal: +1000kcal
Carbs: +200g
Protein: 0g
Fat: +30g

Total Water Intake: 128oz


Comments:
Not that great. But not horrible, either.


Supplements (Saturday)

Ephedrine: 25mg
Norephedrine: 0mgmg
Caffeine(not including soda): 200mg
Yohimbine HCL: 0mg
FL7: 6 squirts
Ester C: 2g
Vitamin E: 400IU
Zinc/Copper: 0mg/0mcg
Magnesium 0mg
Glutamine: 15g
Glutamine peptide 15g
BCAAs 30g
L-arginine 3g
Creatine: 7.5g
CLA: 6g
Fish oil: 6g
Multi-vitamin: 1/2 dose
Selenium: 200mcg
R-ALA 400g
Green Tea Extract 0mg
In-Rage (intra-oral 5AA) 12 squirts


Dosage Timing:
Good.

Comments:
Decent.


Sleep
Saturday: 8.5 hours.
Sunday: 9 hours.

Comments:
Nice.

rookiebldr
04-13-2003, 09:49 PM
Blood&Iron,

I know in the end you'll make the right decision for you. The demands on your time right now seem quite excessive with a lot of very high priority items sitting on your plate. You have also been a firm believer in SD in that at least it gets your mind re-set, your body rested and grounded for the next round of intensity, diet or otherwise. If you don't over do on the diet next week, you can pretty much pick up from where you left off and you'll still look great in the mirror come a week later.

Good luck deciding.

pagan058
04-13-2003, 10:21 PM
Originally posted by Blood&Iron

Ooh, I just thought of one:

So, last Saturday, I had just finished my first workset of deads. I had headphones on and an angry look on my face, and was leaning against the power rack. I think it should have been pretty obvious I wasn't in the mood to talk to anybody. Just as I'm trying to get my mind focused, one of the gym employees, along with some schlub who was being shown our crappy gym, says something. I ignore her. She taps me on the shoulder. I take off my headphones'
"B&I here is one of our trainers." she says. She turns to me.
"Eric here has a few questions. You think you could take a minute to answer them?"
"No." I replied and put my headphones back on.

End of story.

Thats ****in funny as hell man.....I know just how you feel....Though if i would have been there I probably would have **** myself from laughing so hard......

Blood&Iron
04-14-2003, 06:09 PM
Originally posted by pagan058


Thats ****in funny as hell man.....I know just how you feel....Though if i would have been there I probably would have **** myself from laughing so hard......
I actually felt sorta bad afterwards.

After my workout started winding down, I sought out the girl and apologized profusely. Really, I do think it was pretty freakin' obvious I wasn't in the mood to chit-chat, but since she was probably trying to do me a favor and introduce me to a prospective client, I figured I should explain myself. There are already enough people in the world who think (probalby rightly)I'm a dick. I don't need to add another.

I did tell her not to do it again, though.

Blood&Iron
04-14-2003, 06:47 PM
April 14th, 2003: Day 8


Ramblings
Well, I decided to take the week off--actually it'll probably end up being 1.5 weeks. At this point the plan is to return to HST and a bit less of an extreme approach to dieting. At least until I get a bit more adept at balancing personal training, my internship, lifting, my social life, and I've gotten the ACE exam out of the way. I'll probably return to Lyle's program once things settle down a bit. But for this week, I'm eating whatever the hell I feel like. I'm trying not to go too wild, but I really feel like having something I'm gonna have it. Usually, this has a minimal effect on my bodyfat. We'll see where I stand when I return to dieting. Currently, my plan once I do restart dieting week is something like
Monday: HST workout
Tuesday: Cardio
Wednesday: HST workout
Thursday: Cardio
Friday: HST workout
Saturday: Off
Sunday: Cardio

On Monday, Tuesday, Wednesday, Saturday and Sunday:
Calories: 2150kcal
Carbs/Fiber: 175g/25g
Protein/Free Form Amino Acids: 170g/60g
Fat: 70g

On Thursday(until 5pm):
Calories: 975kcal
Carb/Fiber: 75g/10g
Protein/Free Form Amino Acids: 100g/10g
Fat: 35g

Thursday, beginning of refeed(5pm-10pm):
Calories: 2900
Carb/Fiber: 600g/20g
Protein: 100g
Fat: 15g

Then, Friday will be a refeed something like:
Calories: 3840kcal
Carbs/Fiber: 700g/??
Protein: 170g
Fat: 40g


Training:
Off


Comments:
N/a

Diet
Diet:


8:00am: 1 cup Puffed Kashi, 1.5 cups skim milk, 1 scoop Met-Rx Protein Plus, 500mg ester-C, 3g CLA, 3g fish oil(33g carbs/3g fiber, 38g protein, 8g fat)
10:00am: 1 U-Turn bar(26g carbs/2g fiber, 30g protein, 8g fat)
12:00pm: 2 Chef Boyardee things, 1oz beef jerky, 2 Hostess Cupcakes, 3g CLA(124g carbs/6g fiber, 28g protein, 31g fat)
1:30pm: 3oz beef jerky(18g carbs/0g fiber, 36g protein, 5g fat)
3:00pm: 1 U-turn bar(26g carbs/2g fiber, 30g protein, 8g fat)
6:30pm: Taco Bell - Chicken Baja Chalupa(GODDAMIT I ORDERED A GORDITA), Grilled Chicken Stuft Burrito(106g carbs/9g fiber, 52g protein, 50g fat)
7:00pm: 2 Hostess Baseballs(they're white cupcakes), 1 cup skim milk(72g carbs/0g fiber, 12g protein, 6g fat)
9:00pm: 2 cups skim milk, 1 scoop Met-Rx Protein Plus, 2 Baseballs, 6g CLA(84g carbs/0g fiber, 42g protein, 12g fat)

Totals:
Calories: 4092kcal
Carbs/Fiber: 489g/22g
Protein: 268g
Fat: 128g

Comments:
Yikes! It didn't even seem like that much food. I was actually restraining myself. Better watch myself tomorrow. I'd like to ideally keep it under 3000kcal. I just get so damn hungry.


Supplements

Ester C: 500mg
Vitamin E: 400IU
CLA: 9g
Fish oil: 6g


Dosage Timing:
Good.

Comments:
Decent.


Sleep
8 hours

Comments:
Could've used another hour.

rookiebldr
04-14-2003, 08:46 PM
Taking a break is one thing, ~4100kcals is something else! ;) Looking over what you ate, it is still surprising that it came up to that much. But have fun this week.

Blood&Iron
04-15-2003, 07:48 AM
Originally posted by rookiebldr
Taking a break is one thing, ~4100kcals is something else! ;) Looking over what you ate, it is still surprising that it came up to that much. But have fun this week.
The Taco Bell is what killed me.

This morning I had to have my car serviced at 7:00am. So, after having a protein shake and heading out the door. I figured I'd have breakfast at a diner next to the dealership. I had french toast and sausage.

I'm going to hell.

ericg
04-15-2003, 08:36 AM
Enjoy the time off man. I think it is well needed and deserved. I am sure when you "come back" you will be refreshed and ready work harder then ever.

Blood&Iron
04-15-2003, 03:19 PM
Originally posted by ericg
Enjoy the time off man. I think it is well needed and deserved. I am sure when you "come back" you will be refreshed and ready work harder then ever.
Dunno if it's well deserved, but I try to force myself to take a week off (especially when dieting) every 7-8 weeks, and I've never regretted it. I usually lose any weight I gain within the first week back dieting, plus I usually drop some extra fat due to the fact that my hormone levels are less out of wack. Given the program I was on(Lyle's) I dunno that it was strictly necessary for the hormone angle, but due to time constraints, a slight strain to my hamstring, and just generally being burnt out, I do think it was a good idea.

Thanks for the words of encouragement.

Maki Riddington
04-15-2003, 05:07 PM
You're fat, suck it up and hit the weights girly man.

Blood&Iron
04-15-2003, 07:20 PM
Originally posted by Maki Riddington
You're fat, suck it up and hit the weights girly man.
I'm leaner than you juice monkey.

Blood&Iron
04-15-2003, 07:43 PM
April 15th, 2003: Day 8


Ramblings
No.


Training:
[dubya speak]Deconditioning Strategery[/dubya speak]


Comments:
N/a

Diet
Diet


7:00am: 1 cups skim milk, 1 scoop Met-Rx Protein Plus, 6 pieces French Toast, maple syrup, 4 pieces sausage, 3g CLA(160g carbs/3g fiber, 50g protein, 40g fat)
8:30am: 200mg caffeine, 6mg yohimbine, 300mg norephedrine
12:00pm: 1 Met-Rx Bar, 1 oz beef jerky, 3g CLA, 3g fish oil(50g carbs/1g fiber, 37g protein, 8g fat)
3:00pm: 1 Met-Rx Bar, 3g CLA, 3g fish oil(50g carbs/2g fiber, 27g protein, 8g fat)
6:30pm: Fazoli's - Chicken Parmesan, 3 breadsticks(136g carbs/9g fiber, 50g protein, 50g fat)
8:00pm: 2 Hostess Baseballs, 3 cup skim milk, 10 pieces Hershey's chocolate(125g carbs/0g fiber, 30g protein, 20g fat)
10:00pm: 1 cup skim milk, 1 scoop Met-Rx Protein Plus, 3g CLA, 3g fish oil(12g carbs/0g fiber, 30g protein, 7g fat)

Totals:
Calories: 4199kcal
Carbs/Fiber: 536g/15g
Protein: 225g
Fat: 135g

Comments:
I'm not gonna worry. I was restraining myself; I even used some NYC. I'm trying to give Maki a fighting chance in the competition. I just have this feeling he's going to give up and withdraw because it's too intimidating competing with me.


Supplements

Hollywood Cuts(NYC Stack): 2
Ester C: 500mg
Vitamin E: 400IU
CLA: 9g
Fish oil: 6g


Dosage Timing:
Good.

Comments:
Decent.


Sleep
8 hours

Comments:
Could've used another hour.

Maki Riddington
04-15-2003, 08:36 PM
Bahaha.... "juice monkey" eh.

rookiebldr
04-15-2003, 10:03 PM
Originally posted by Blood&Iron
7:00am: 1 cups skim milk, 1 scoop Met-Rx Protein Plus, 6 pieces French Toast, maple syrup, 4 pieces sausage...


omg, can I eat that when I bulk? French toast, maple syrup. sausage. My mouth is watering here has eat my cottage cheese.

Blood&Iron
04-16-2003, 05:31 PM
Originally posted by rookiebldr


omg, can I eat that when I bulk? French toast, maple syrup. sausage.
No.

Only I can. I'm special (and for any smart-asses out there: no, not in the 'I ride the short bus' way).

Blood&Iron
04-16-2003, 05:50 PM
April 16th, 2003: Day 8


Ramblings
No.


Training:
Noneu]


Comments:
N/a

Diet
Diet


8:40am: 1.5 cups skim milk, 1 scoop Met-Rx Protein Plus, 1 cup Puffed Kashi, 3g CLA, 3g fish oil(35g carbs/2g fiber, 38g protein, 7g fat)
10:00am: 1 Met-Rx Bar, 3g CLA, 3g fish oil(50g carbs/1g fiber, 27g protein, 6g fat)
11:00am: 12.5mg ephedrine, 200mg caffeine, 6mg yohimbine, 300mg norephedrine
1:00pm: 1 Met-Rx Bar, 3g CLA, 3g fish oil(50g carbs/1g fiber, 27g protein, 9g fat)
3:00pm: 2 Hostess Cupcakes(60g carbs/2g fiber, 4g protein, 12g fat)
6:45pm: Fazoli's - Baked Ziti, 1 breadstick(105g carbs/7g fiber, 40g protein, 32g fat)
7:00pm: 2 Hostess Baseballs(58g carbs/0g fiber, 4g protein, 6g fat)
8:00pm: 3 cups skim milk, 2 Hostess Baseballs, 3g CLA, 3g fish oil(74g carbs/0g fiber, 28g protein, 12g fat)
10:00pm: 1 cup skim milk, 1 scoop Met-Rx PRotein Plus, 6g fish oil(15g carbs/1g fiber, 30g protein, 7g fat)

Totals:
Calories: 3343kcal
Carbs/Fiber: 447g/14g
Protein: 198g
Fat: 91g

Comments:
While the quality of the food was crap, the macros came out okay. Good thousand calories less than the previous two days, and more in line with what I'd like. Of course, I had to use NYC and I was quite hungry during part of the day. Anyway, it's my week off; I'm trying to keep things from getting too out of hand, but on the whole I don't much care..


Supplements

Hollywood Cuts(NYC Stack): 2
Ester C: 500mg
Vitamin E: 400IU
CLA: 9g
Fish oil: 6g


Dosage Timing:
Good.

Comments:
Decent.


Sleep
8 hours

Comments:
Okay.

The_Chicken_Daddy
04-17-2003, 04:29 AM
Blimey, nearly 3500kcals and you get hungry?!

Blood&Iron
04-23-2003, 09:35 PM
Wednesday April 23, 2003


Ramblings
Back to a bit more moderate approach to dieting and training. I simply don't have the time or energy at the moment for Lyle's diet. The approach I'm taking is pretty much a reprise of what I was doing prior to using Lyle's diet. I am cutting calories harder than before, but that's just cuz I spent like 5 months dieting without losing appreciable weight. I'm f*cking sick of dieting. I'm gonna hit 10% bodyfat if it means I end up weighing 160lbs. Let's hope it doesn't come to that. Actually, it isn't fundamentally that different from Lyle's plan. In some ways they're startlingly similar. In other ways, not so much.

Exercise:

7:50am-8:35am: Full Body


Sumo Deads
Tempo: 201
Warmup: none
Work sets: 135 x 15
Increment: n/a
Guesstimate 15RM: 175 x 15

Comments:
Fairly easy. Been having problems with pulling more to one side than the other when sumo deadlifting. I've been trying to be very conscious and pull straight to the middle. I seemed to be doing okay, but as a consequence one plate was hitting the floor before the other. I probably just made things worse. Bah.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 40 x 10
Increment: n/a
Guesstimate 15RM: 75 x 15

Comments:
A decent amount of burning. Probably heavier than it should have been. Generally, when I've actually tested my maxes and done things properly, the first three workouts are pathetically easy. Leg extensions have tended to be an exception to this, however, so I don't think it's too much to worry about.

HS Seated Leg Curl
Tempo: 202
Warmup: none
Work sets: 35 x 15
Increment: n/a
Guesstimate 15RM: 70 x 15

Comments:
Very easy. As it should on the "2nd" workout.

H.S. Incline Press
Tempo: 201
Warmup: none
Work sets: 70 x 15
Increment: n/a
Guesstimate 15RM: 110 x 15

Comments:
Fairly easy. But a bit more difficult that it probably should've been. Probably overestimated my max.

H.S. Iso-Row
Tempo: 201
Warmup: none
Work sets: 70 x 15
Increment: n/a
Guesstimate 15RM: 110 x 15

Comments:
Easy. Just the right weight. Reduced my guess for my 15RM (and consequently the weight I used here) due to some of the other exercises being a bit more difficult than they should've been (which is not at all).

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -100 x 15
Increment: n/a
15RM: -60 x 15

Comments:
Slightly difficult. Probably a bit too heavy for the "2nd" workout. I'll probably not increment this next session.

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -110 x 15
Increment: +40lbs
Guesstimate 15RM: -80 x 15

Comments:
Very slightly difficult. Good concentration, though.

Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 20's x 15
Increment: n/a
Guesstimate 15RM: 35's x 15

Comments:
Somewhat difficult. Probably won't increase this next session.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 45 x 15
Increment: n/a
Guesstimate 15RM: 65 x 15

Comments:
Slightly difficult. Just about right.

Incline DB Curl
Tempo: 202
Warmup: none
Work sets: 12's x 15, 12's x 12
Increment: n/a
Guesstimate 15RM: 20's x 15

Comments:
Very easy. So easy, I decided to throw in another set. 2nd was easy too.

V-bar Pushdown(w/ false grip)
Tempo: 201
Warmup: none
Work sets: 70 x 15, 70 x 9
Increment: n/a
Guesstimate 15RM: 120 x 15

Comments:
1st set was easy. Got decent burn on 2nd.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 62.5 x 15, 62.5 x 7
Increment: n/a
Guesstimate 15RM: 87.5 x 15

Comments:
Slight burn.

Power Crunch
Tempo: 201
Warmup: none
Work sets: bdy x 15
Increment: n/a
Guesstimate 15RM: ???

Comments:
Pretty good burn. Somewhat difficult.

Overall Comments
Since I just sorta guessed at my maxes, figuring that my strength is pretty similar to my last run-through with HST, and quickly drew up my chart telling me what weight to use at each workout, things were a little off. A number of exercises (as noted above) were more difficult than they should have been on my "2nd" workout(I never had the 1st workout; Skipping the Monday workout gave me a full 10-days of SD) Overall, though, not too bad of a workout.



Diet:


5:30am:1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g CLA, 500mg ester-C, 400IU vitamin E(21g carbs/1g fiber, 24g protein, 4g fat)
7:20am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 100mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
7:50am-8:35am: 25g B&I Aid, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(25g carbs/0g fiber, 0g protein, 0g fat)
8:40am: 1 serving Met-Rx Protein Plus, 1tsp Nestle Quik, 500mg ester-C, 200mg selenium(5g carbs/1g fiber, 22g protein, 1g fat)
10:30am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
12:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:15pm: ZonePerfect Beef & Lentil Soup, 3g CLA(39g carbs/9g fiber, 28g protein, 15g fat)
4:00pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
7:00pm: Chicken Masala, 3g CLA, 3g fish oil(37g carbs/7g fiber, 25g protein, 17g fat)
10:00pm: 1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Met-Rx Protein Plus, 1 small packet tuna in sunflower oil(21g carbs/1g fiber, 44g protein, 12.5g fat)
12:00pm: 400mg magnesium, 30mg l-opti-zinc

Totals:
Calories: 1893kcal
Carbs/Fiber: 176g/19g
Protein/Free-form Aminos: 159g/46g
Fat: 49.5g

Comments:
Pretty much on target.


Weight: 205lbs

Sleep: 7 hours.

Miscelleneous No.

rookiebldr
04-23-2003, 10:06 PM
Originally posted by Blood&Iron
Ramblings
... I'm f*cking sick of dieting. I'm gonna hit 10% bodyfat if it means I end up weighing 160lbs. ...[/B]

Oh god, I you better not. I know what 160 feels like, it ain't pretty.

fuzz
04-24-2003, 07:44 AM
Jesus that is a lot of EC, not to mention all the Y. You must have quite a tolerance to all of that. Do you feel any jitters or anything? Any prostate problems you've noticed?

Blood&Iron
04-24-2003, 07:56 AM
Originally posted by fuzz
Jesus that is a lot of EC, not to mention all the Y.

No, not really. At least not IMO. I only took 62.5mg ephedrine (which is the equivalent of 5 Xenadrine) and a total of 18mg yohimbine. 18mg is the standard effective dose for a 200lb man. In fact, really I should take that much at once for it to be effective. But even in divided does, it seems to help (or rather the NYC stack does) Also, norephedrine is different than ephedrine; it isn't a CNS-stimulant, just an appetite suppressant. If I was taking 450 ephedrine that would be a different story. At one point, like a year ago, I was taking 50mg ephedrine pre-workout and a total of 100-125mg ephedrine a day. I decided that was a bit much.



You must have quite a tolerance to all of that. Do you feel any jitters or anything? Any prostate problems you've noticed?
No. I'm still concerned about the fact that I use Vasopro (only way I can get ephedrine HCL) and it contains 200mg guafenesin per tablet, which has been shown in at least two studies to be a possibel cause of kidney stones. I dug up the full-text of the articles a year ago or so and posted the relevant sections in my old journal. A search would turn up what I wrote then. I just try to drink plenty of water. I do have to take a piss like every hour. But then, norephedrine is horrible in that regard. It makes you feel like you're gonna piss your pants, and then you hit the bathroom and you don't even have to go. When I'm off the stuff, I don't have to go with nearly that frequency.

The_Chicken_Daddy
04-24-2003, 08:05 AM
No FL7?

btw, check avant for new products available - including FL7 II and Anorect-IN.

Paul Stagg
04-24-2003, 08:10 AM
I don't think that's the norephedrine, it's your prostate. It's one of the reasons I quit using ECA.

You are too young to have that type of symptom, IMO.

Also, a quick HST question. I'm admittedly ignorant of HST (not my cup o' tea), but why are your work sets so far below your 15RM? For example, you do OH presses with 20's, yet your 15RM is 35's - that's something like 40% of your 1RM (or less), which I would think would be inneffective for anything other than a recovery workout,.

Blood&Iron
04-24-2003, 08:43 AM
Originally posted by Paul Stagg
I don't think that's the norephedrine, it's your prostate. It's one of the reasons I quit using ECA.

You are too young to have that type of symptom, IMO.

Possible, I guess. Except, as I noted, it only happens while using norephedrine so I'm doubtful. I do urinate more frequently while using EC. But that too is only while I'm using the stuff. I've been taking 2-3 days of per week, and I only have to piss like 3-4 times a day--which I consider "normal".

[sig material]Thanks for thinking about my prostate, though.[/sig material]




Also, a quick HST question. I'm admittedly ignorant of HST (not my cup o' tea), but why are your work sets so far below your 15RM? For example, you do OH presses with 20's, yet your 15RM is 35's - that's something like 40% of your 1RM (or less), which I would think would be inneffective for anything other than a recovery workout,.
It's periodized--only roughly, though. HST (at least so far as Haycock has set it out) doesn't concern itself with %s of RM so much. You have your maxes, which you do on the final day of each microcycle/rep range (each of which lasts 2 weeks in traditional HST) and work back subtracting anywhere from 5-20lbs depending on the sort of movement (big compound execises use bigger one) The thing of main importance is progressive loading. The only way you can get away with using such light weights is because of the 9-12 days of strategic deconditioning which MUST precede an HST cycle. Haycock contends that this period of SD allows a some of the acute adaptions to exercise to reverse themselves, making ones muscles more susceptible to microtrauma/growth from loads that would otherwise be ineffective. Also, the 15 rep microcycle isn't intended so much for growth, and Haycock has actually said some folks lose a little muscle (funnily enough I often gain some) but to stimulate lactic acid production as a preventative to injury, as well as simply giving one's body a rest from constant heavy lifting.

Blood&Iron
04-24-2003, 08:46 AM
Originally posted by The_Chicken_Daddy
No FL7?

Taking a break. I'm not convinced it was doing all that much for me. I'll reintroduce it later with no other alterations to what I'm doing to see if it was actually having an effect.



btw, check avant for new products available - including FL7 II and Anorect-IN.
Will do. Anorect-In sounded cool. Thought the idea had been canned, though, since it was going to be an intranasal product and that's the sorta stuff that got Avant in trouble in the first place.

Paul Stagg
04-24-2003, 10:02 AM
Your prostate is important. I certainly want to spend as little time with a doctor's finger up my ass as possible, I would imagine most of us share that goal.

[off topic]
My second favorite NYPD Blue Sipowitzism is when he corrects the spelling of 'prostate' as 'prostrate'. (My fave is when he said "I'm going to have a migrane because I didn't beat you."
[/off topic]

Thanks for the explanation of the weight selection. I think that makes sence. I forget that HST progressively adds weight pretty quickly. It's like a two steps forward, one step back thing.

The_Chicken_Daddy
04-24-2003, 11:36 AM
Originally posted by Blood&Iron

Will do. Anorect-In sounded cool. Thought the idea had been canned, though, since it was going to be an intranasal product and that's the sorta stuff that got Avant in trouble in the first place.

I agree, it did/does. Although it originally went by the name of "Anorex-IN", which i found way, way cooler.

Regardless, i think they got around the whole "IN" thing, by refering to them as intraoral and saying that the "IN" stands for Innovative Neutraceuticals.

Or something...

Blood&Iron
04-24-2003, 07:40 PM
Thursday April 24, 2003


Ramblings
Bleh.

Exercise:

8:35am-9:00am:Cardio



Elliptical machine: 10min
Elliptical Ski Machine 15min

Overall Comments
Had to get on a crappy regular elliptical machine cuz my gym sucks and there isn't enough equipment and space. When I got there, there were three of the machines I like open. By the time I put my stuff in a locker and went to get on one, they were all taken. So I used a machine I hate. And hopped on the other when one became available. Heart rate was around 150bpm on the first machine, 170bpm on the 2nd. Oh yeah, I forgot to mention...cardio sucks.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:30am: 12.5mg ephedrine
11:00am: Detour Bar (26g carbs/4g fiber, 30g protein, 10g fat)
12:30am: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:40pm: ZonePerfect Chicken Gumbo, 3g fish oil(42g carbs/7g fiber, 28g protein, 15g fat)
4:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
-------------------------------REFEED BEGINS------------------------------
8:00pm: 4oz beef jerky, 3 cups Count Chocula, 3 cups skim milk, 300mg R-ALA, 400mg Green Tea (232g carbs/0g fiber, 70g protein, 12g fat)
10:30pm: 6oz Angel Hair Pasta, 1 cup Marinara Sauce, 1 serving Met-Rx Protein Plus, 300mg R-ALA, 400mg Green Tea, 1 serving400mg magnesium, 30mg l-opti-zinc(145g carbs/9g fiber, 48g protein, 10g fat)

Totals:
Calories: 2849kcal
Carbs/Fiber: 442g/20g
Protein/Free-form Aminos: 176g/7.5g
Fat: 47.5g

Comments:
Pretty much on target.


Weight: 201lbs

Sleep: 7 hours.

Miscelleneous No.

Blood&Iron
04-26-2003, 12:04 PM
[B]Friday April 25, 2003


Ramblings

Rant 1
Well, I've got my ACE exam in about one week. Really, I don't even want to take it at this point (dunno that I ever did). I think I stand a decent chance of passing it, but I am by nature a horribly negative person. I always assume I will fail at whatever I attempt. Looking over the sample test, guessing and then looking at the answers I averaged about 80-90% correct. This was with almost no study. I'd intended this past week, and next week, to read through the entire ACE manual. If I'd been able to do that, I think passing would be no problem. Only I haven't. I'm just too goddamn lazy. After working 8-10 hours, all of which time is spent reading/studying/problem solving, the LAST f*cking thing I want to do when I get home is do MORE studying. I just want to vegitate in front of the tv. So, we'll see what happens.

At this point, I don't even know that I give a f*ck. I really enjoy reading about training, trying new things, and lifting myself. But I don't particularly enjoy personal training--least as much as I've done so far. It's okay, but I'm just not a people person. I really have to force myself to be friendly and encouraging. If for example, someone asks me to spot him, I'll dutifully ask what exactly he wants and then do it. What I won't do is shout "It's all you. Keep pushing!" any of that crap. If the person wants to quit, fine. If he doesn't have the drive to push himself, why the f*ck should I care. But as a personal trainer, I have to. That's what I'm paid for, and I have a duty to give people there money's worth. And that includes making the person feel like I'm enjoying training them. Nobody wants an unenthusiastic trainer.

So, I'll go in and take the test. It'll be a supreme indignity if I fail, but sh*t I've been subject to plenty of supreme indignities before. It won't be anything new.

Rant II
I'm starting to really get sick of the science sh*t in bodybuilding. Don't get me wrong, I enjoy it, it's just some folks are taking things too far. Of course, these folks are in a tiny minority. I'm still annoyed, though. I'm a misanthrope; I can't help being annoyed. I guess I'm just f*cking sick of people who think they've discovered some f*cking amazing diet/training idea, when they really have no f*cking clue. It's not even so much the hypothesizing that bugs me, its that folks think (or claim) that it makes some huge f*cking difference. I've always like to look at the science behind things. I have no formal background in the subject, so my conclusions are probably generally crap, but I find it fun. But I don't claim (at least anymore) that one thing or another is going to make some huge f*cking difference. Oh, I should wait exactly 27.3 minutes between having my protein and my carb drinks postworkout? Oh, you've developed arachidonic acid pills that are going to make me HYOOGE? Then you see someone claim that this sh*t has helped them simultaneously lose 5 inches from his waist and put 3 inches on his arms. Okay. Maybe I'm just a complete f*ckwit; maybe I've got no drive. Maybe my genetics suck. But I just don't buy it. None of this sh*t makes that big of a f*cking difference. Sure, I'll try to incorporate things when the evidence looks reasonable. But I've never noticed that big of a difference from any of it. F*ck, Bill Pearl, Reg Park, even Arnold didn't know to have postworkout shakes. Or to limit their fructose consumption to exactly 30.58573g per day? They just trained hard and ate right (and used drugs) and looked more amazing than 99.9% of the folks who worry about this stuff. Which is not, again, to say these things don't make a difference. Only that the results from doing this stuff is pretty f*cking insignificant compared to eating reasonably well, training hard, and getting enough sleep. I'll keep worrying about the minutiae. Given my personality, it's impossible for me not to. But can people stop f*cking claiming these things are going to make or break someone's training or diet? Thank you.

Exercise:

8:10am-9:05am: Full Body


Sumo Deads
Tempo: 201
Warmup: none
Work sets: 145 x 15
Increment: +10lbs
Guesstimate 15RM: 175 x 15

Comments:
Somewhat difficult. Was hyper-conscious of my form; not sure if that's good or bad. Was trying to both ensure that the bar was parallel to the floor (i.e., one side was hitting the floor before the other as it was last time) and that I was pulling to the middle, and not more to the left. Overall, very solid. My shoulder positionining might have been a tad off though. I'll add that to the list of 'things to be aware of' for next time.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 45 x 15
Increment: +5lbs
Guesstimate 15RM: 75 x 15

Comments:
Some burn. Only slightly difficult. Odd, as last time (with 5lbs less) it was quite difficult. I think it may simply be that the 1st workout after SD tends to be uncharacteristically difficult.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 45 x 15
Increment: +10lbs
Guesstimate 15RM: 70 x 15

Comments:
Very easy. Perhaps too much so. Solid form, though.

H.S. Incline Press
Tempo: 201
Warmup: none
Work sets: 80 x 15, 80 x 7
Increment: +10lbs
Guesstimate 15RM: 110 x 15

Comments:
Both sets were easy. Shouldn't have done the 2nd set, though.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 80 x 15, 80 x 7
Increment: +10lbs
Guesstimate 15RM: 110 x 15

Comments:
Very, very easy. Perhaps, too much so.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -90 x 15
Increment: +10lbs
15RM: -60 x 15

Comments:
Easy. Was going a bit too deep. It felt like I was only going a bit below 90 degress, but the tips of my toes were hitting the ground at the bottom, which means my I was probably 4-5 inces below parallel.

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -100 x 15
Increment: +10lbs
Guesstimate 15RM: -80 x 15

Comments:
Slightly difficult. Crap concentration. Felt this totally in my bis (until the last couple reps when I was concentrating a bit more on pulling with my back)

Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 20's x 15
Increment: +5lbs per DB
Guesstimate 15RM: 35's x 15

Comments:
Somewhat difficult. Slight twinge in my right shoulder on the 1st 2-3 reps (which disappeared on subsequent reps), which was a bit odd--especially since I've only been going to about 90 degrees. Prior to that I used to go down until the DBs hit my shoulders, but altered my form as I was having some discomfort there.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 52.5 x 15
Increment: +7.5lbs
Guesstimate 15RM: 65 x 15

Comments:
Slightly difficult. Decent concentration.

Incline DB Curl
Tempo: 201
Warmup: none
Work sets: 15's x 15, 15's x 7
Increment: +3lbs per DB
Guesstimate 15RM: 20's x 15

Comments:
Slightly difficult. So-so concentration.

V-bar Pushdown(w/ false grip)
Tempo: 101(1st set), 2nd set(202)
Warmup: none
Work sets: 80 x 15, 80 x 7
Increment: +10lbs
Guesstimate 15RM: 120 x 15

Comments:
Was going too fast and had rappy concentration on 1st set, which made it easy. 2nd set was much better.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 62.5 x 15, 62.5 x 7
Increment: none
Guesstimate 15RM: 87.5 x 15

Comments:
Slight burn. Easy.

Power Crunch
Tempo: 201
Warmup: none
Work sets: 5lbs x 15
Increment: +5lbs
Guesstimate 15RM: ???

Comments:
Easy.

Rounded back hyperextensions
Tempo: 201
Warmup: none
Work sets: 10lbs x 15
Increment: none
15RM: ???

Comments:
I normally do a bodyweigth set of these after every workout as part of my streching as a rehabilitative exercise for the back injury I sustained last year. I decided to start making them progressive, as I've switched from regular deads (which stress the erector spinae quite nicely) to sumos (which don't) Very easy.

Overall Comments
Very good workout. Just the right level of difficulty. SHouldn't have thrown in the extra sets of bench and row, though, as I've already got two exercises.



Diet:


6:15am:1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g CLA, 500mg ester-C, 400IU vitamin E(21g carbs/1g fiber, 24g protein, 4g fat)
7:30am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g L-arginine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 100mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:05am: 4 squirts In-Rage
8:10am-9:05am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:10am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium, 300mg R-ALA(3g carbs/0g fiber, 22g protein, 1g fat)
9:20am: 2 scoops B&I Aid, 1.5g L-arginine, 5g glutamine peptide, 5g glutamine, 10g BCAAs, 2.5g creatine, 1 scoop Syntrax Nectar(100g carbs/0g fiber, 22g protein, 0g fat)
12:00pm: 3 Cinnamon Mini-Bagels, 4oz beef jerky, 300mg R-ALA, 4 squirts In-Rage, 300mg Green Tea(96g carbs/6g fiber, 62g protein, 7.5g fat)
2:00pm: 4 Cinnamon Mini-Bagels, 4 squirts In-Rage, 300mg R-ALA, 300mg Green Tea(96g carbs/8g fiber, 16g protein, 2g fat)
3:30pm: 1 scoop Met-Rx Protein Plus(3g carbs/0g fiber, 22g protein, 1g fat)
4:00: 3 Cinnamon Mini-Bagels, 300mg R-ALA, 4 squirts In-Rage(72g carbs/6g fiber, 12g protein, 1.5g fat)
5:30: 2 Cinnamon Mini-Bagels(48g carbs/4g fiber, 8g protein, 1g fat)
7:30pm: 6oz pasta, 1.5 cups marinara, 25g parmesan(156g carbs/12g fiber, 37g protein, 18g fat)
8:00pm: 2 cups skim milk, 3 low-fat Hostess Brownies(108g carbs/3g fiber, 19g protein, 7.5g fat)
11:00pm: 3 cups Count Chocula, 2 cups skim milk(104g carbs/0g fiber, 19g protein, 3g fat)

Totals:
Calories: 5102kcal
Carbs/Fiber: 875g carbs/40g
Protein/Free-form Aminos: 278g/58g
Fat: 46.5g

Comments:
I was trying to keep my refeed moderate, and felt I had done a good job till I added things up. Not too bad, but about 100g too much protein, and 275g too many carbs. Fat was on target, though. Still it's a step in the right direction, as it's lower in both fat and carbs than the refeeds I've been having previously. I'll do better next week.


Weight: 207lbs

Sleep: 7 hours.

Miscelleneous No.

Blood&Iron
04-28-2003, 06:45 PM
[B]Monday April 28, 2003


Ramblings
Did a sh*t job of dieting on Saturday and Sunday. I didn't go too overboard either day, but I did a generally sh*tty job of meal composition/timing, etc. Calories were probably still a few hundred below maintenance--I think/hope. Next week will be better.

On the ACE front, I sat down and did my practice exam Saturday. It was 60 questions (half the length of the actual exam) Only took me about 30min (rather than the 1hr 15min they say to give yourself) and I got 88%, which would be a passing grade. There was a fair amount of guessing on my part, though, so it's entirely impossible I will fail next Saturday. I've really done f*ck all in the way of studying. Maybe 9-10 hours total. Much of that time was spent reading the anatomy and physiology sections of the ACE manual which, for the most part, aren't even really covered on the test. At least now, I know more what I should try to study--mostly program design, health screening, ACE ethics, etc. I don't have much time, though, or much inclination. We'll see what happens.

Exercise:

8:20am-9:00am: Full Body


Sumo Deads
Tempo: 10x
Warmup: none
Work sets: 155 x 15
Increment: +10lbs
Guesstimate 15RM: 175 x 15

Comments:
Easy. Due in equal measure to the fact I was not as attentive to form as I've been the last two sessions (not to say I think my form was off) and because my tempo was quite a bit quicker.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 50 x 15
Increment: +5lbs
Guesstimate 15RM: 75 x 15

Comments:
Slighlty difficult.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 50 x 15, 50 x 8
Increment: +10lbs
Guesstimate 15RM: 70 x 15

Comments:
Easy.

H.S. Incline Press
Tempo: 201
Warmup: none
Work sets: 90 x 15
Increment: +10lbs
Guesstimate 15RM: 110 x 15

Comments:
Easy.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 95 x 15
Increment: +15lbs
Guesstimate 15RM: 110 x 15

Comments:
Fairly easy.

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -90 x 15
Increment: +10lbs
Guesstimate 15RM: -80 x 15

Comments:
F*cked up and did these before dips (instead of after) Even though they were immediately after the rows, still fairly easy. Very good concentration.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -80 x 15
Increment: +10lbs
15RM: -60 x 15

Comments:
Easy. Still possibly a bit deep ROM.


Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 25's x 15
Increment: +5lbs per DB
Guesstimate 15RM: 35's x 15

Comments:
Somewhat difficult.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 52.5 x 15
Increment: none
Guesstimate 15RM: 65 x 15

Comments:
Easy.

Incline DB Curl
Tempo: 201
Warmup: none
Work sets: 15's x 15, 15's x 7
Increment: none
Guesstimate 15RM: 20's x 15

Comments:
2nd set was slightly difficult.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 90 x 15, 90 x 7
Increment: +10lbs
Guesstimate 15RM: 120 x 15

Comments:
1st fairly easy. 2nd slightly difficult.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 75 x 15, 75 x 8
Increment: +12.5lbs
Guesstimate 15RM: 87.5 x 15

Comments:
1st easy. 2nd slightly difficult.

Power Crunch
Tempo: 201
Warmup: none
Work sets: 10lbs x 15
Increment: +5lbs
Guesstimate 15RM: ???

Comments:
Easy.

Rounded back hyperextensions
Tempo: 201
Warmup: none
Work sets: 25lbs x 15
Increment: +15lbs
15RM: ???

Comments:
Easy. Sh*tty concentration

Overall Comments
Great workout. Probably a bit easy, though, given that it's the 4th one. Very odd considering the previous workouts seemed more difficult than they should have been. Maybe it just worse right after SD.



Diet:

5:30am:1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 6g fish oil, 500mg ester-C, 400IU vitamin E(21g carbs/1g fiber, 24g protein, 7g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am-9:00am: 25g B&I Aid, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(25g carbs/0g fiber, 0g protein, 0g fat)
9:10am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium(3g carbs/1g fiber, 22g protein, 1g fat)
10:30am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
12:30pm: Lean Body Bar(18g carbs/1g fiber, 30g protein, 8g fat)
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
7:00pm: 2oz chips, 1oz guacamole, 4oz cake(70g carbs/0g fiber, 10g protein, 30g fat)
9:00pm: Chicken Masala(37g carbs/7g fiber, 25g protein, 11g fat)
10:00pm: 400mg magnesium, 30mg l-opti-zinc

Totals:
Calories: 2304kcal
Carbs/Fiber: 242g/17g
Protein/Free-form Aminos: 154g/44g
Fat: 68g

Comments:
I cheated. F*ck me. I'm probalby even being kind in my appraisal of what I ate. At least total calories weren't too horribly off the mark.


Weight: 202lbs

Sleep: 8 hours.

Miscelleneous Nope.

rookiebldr
04-28-2003, 08:38 PM
Rant II: I really think you maybe hitting on something here. I'm sure there must be some scientific study on progress made comparing growth without all the latest science wisdom vs using all the latest and greatest techniques. j/k In all seriousness, I agree with your comments.

Cheat: Hardly a cheat considering the where you ended up in total calories. And good to the workouts improving.

Blood&Iron
04-28-2003, 09:09 PM
Originally posted by rookiebldr
Rant II: I really think you maybe hitting on something here. I'm sure there must be some scientific study on progress made comparing growth without all the latest science wisdom vs using all the latest and greatest techniques. j/k In all seriousness, I agree with your comments.

Personally, I think I'm full of crap.



Cheat: Hardly a cheat considering the where you ended up in total calories. And good to the workouts improving. [/B]
Bah. Cake? Chips? Not cheating? Given that I'm pretty much a calorie-oriented guy, it wasn't that big of a deal. I'm still a bit pissed off with myself, though. I'll do better tomorrow.

Blood&Iron
04-29-2003, 07:58 PM
Tuesday April 28th, 2003


Ramblings
Bleh.

Exercise:

8:30am-9:00am:Cardio




Elliptical Ski Machine 30min

Overall Comments
Sucked.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:30am: 12.5mg ephedrine
11:00am: Lean Body Bar(16g carbs/1g fiber, 31g protein, 6g fat)
12:30am: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
3:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
4:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
6:20pm: Chicken Masala(37g carbs/7g fiber, 25g protein, 11g fat)
10:00pm: 2 scoops Met-Rx Protein Plus, 1 cup Puffed Kashi, 1/2 cup skim milk, 12g fish oil(21g carbs/1g fiber, 52g protein, 15g fat)
11:00pm: 400mg magnesium, 30mg zinc

Totals:
Calories: 1412kcal
Carbs/Fiber: 116g/16g
Protein/Free-form Aminos: 146g/7.5g
Fat: 44g

Comments:
Little low in fat and protein, and consequently calories. Not too bad, though.


Weight: ???

Sleep: 7 hours.

Miscelleneous No.

Maki Riddington
04-29-2003, 09:05 PM
Good god, I can'y get over how overly negative you are. Get a girlfriend man, I mean that.

As for your rant, I liked it. Of course without science training would be boring and there woud be no use for a board. I have a theory that I've been working on but I'm now scared to talk about it after this rant, jk

Blood&Iron
04-29-2003, 09:18 PM
Originally posted by Maki Riddington
Good god, I can'y get over how overly negative you are. Get a girlfriend man, I mean that.

I have one actually. Have for the past 10 months.

I'm a lost cause. I annoy even myself with my pessimism.



As for your rant, I liked it. Of course without science training would be boring and there woud be no use for a board. I have a theory that I've been working on but I'm now scared to talk about it after this rant, jk
Please do. I'd be interested to hear it. As I said to RookieBldr, I'm full of sh*t.


BTW, when I saw you posted in here I was expecting a lot of sh*t-talking. I'm glad it wasn't. Frankly, I've run out of steam. Anyway, you've probably already beaten me in the contest. (How's that for negativity?)

Ritzol
04-29-2003, 09:31 PM
Wow.

Your name remindsm me of someone who's hands are bleeding because of broken, dried, and calloused hands...... from the iron of course. Put some vitamin E on that!

Maki Riddington
04-29-2003, 09:33 PM
You have an actual real life girlfriend? Wow, my bad. Hmm I guess you're not this way with her, or are you?

Basically my theory revolves around the ABC diet. I believe it works with the right kind of training and diet. However I need testers to see if I'm correct otherwise all I have is a bunch of scientific references and personal results. I can't say I have it totally figured out but I do have a rough outline. Looking at leptin, and other hormones, overfeeding, bodyfat, diet, how much one should eat/overeat, and what kind of trainig to employ is the basis of my theory. Something that 'buddy' didn't touch on. Although he did touch on the leptin issue. I want to sit down, research it aggressively and see if I can submit it to a printed mag is my first option. However I suppose that I'd get more exposure publishing it over the internet.

Blood&Iron
04-29-2003, 10:05 PM
Originally posted by Maki Riddington
You have an actual real life girlfriend? Wow, my bad. Hmm I guess you're not this way with her, or are you?

Hard to believe, isn't it?



Basically my theory revolves around the ABC diet. I believe it works with the right kind of training and diet. However I need testers to see if I'm correct otherwise all I have is a bunch of scientific references and personal results. I can't say I have it totally figured out but I do have a rough outline. Looking at leptin, and other hormones, overfeeding, bodyfat, diet, how much one should eat/overeat, and what kind of trainig to employ is the basis of my theory. Something that 'buddy' didn't touch on. Although he did touch on the leptin issue. I want to sit down, research it aggressively and see if I can submit it to a printed mag is my first option. However I suppose that I'd get more exposure publishing it over the internet.
I'm trying to remember the ABC diet. That's Hatfield's thing where you bulk for two weeks and then diet for two weeks, right? Hopefully your cutting down the periods of each. Basically, you get a precipitous drop in leptin in just the first few days after dieting. Having two week long mini-cycles (of bulking and dieting) I would suspect--not matter how you set things up--to be a two steps forward-two steps back approach. As far I understand things, uou need to try and stay ahead of the curve hormonally changes to make this sort of approach work. (Again, I remind you I'm probably full of sh*t.)

'Buddy'??? You talking about the interview Lyle gave? The program he shared with me (and a number of other folks) does kinda take this approach. It's very cyclical at any rate. Also, the training routine is also VERY well specified.

Actually, my current approach is sorta what you're describing above. It's what I've arrived at from trial and error and, as I've mentioned before, isnt' too dissimilar to what I was doing before I got my hand on Lyle's diet. The only real thing I've incorporated specifically from Lyle (although there is a lot of cross-over simply because my approach came partially from his posts on MFW) is that one can get away with really cutting calories hard if you don't do it for too long. Also, I think speaking from a hypertrophy standpoint, and not strength, (and looking at things from the scientific evidence) HST is about as good as it gets regardless of whether one is cutting or bulking.

Anyway, I'll be interested to hear more if you decide to write an article. Or just post stuff.

Blood&Iron
04-29-2003, 10:12 PM
Originally posted by Ritzol
Wow.

Your name remindsm me of someone who's hands are bleeding because of broken, dried, and calloused hands...... from the iron of course. Put some vitamin E on that!
Well, my hands are pretty heavily calloused. And my shins more than occasionally end up bloody from deadlifts (though I'm getting better at not doing that) So, you're not too far off the mark.

Actually, the name came from me trying to show off my useless education. The quotes goes something like

Otto von Bismarck, Chancellor of Germany from 1890 or so until a bit after WWI
The questions of the day will be solved not by diplomacy and majority decisions, but by blood and iron.

Maki Riddington
04-29-2003, 10:52 PM
When I said "buddy" I was referring to the guy who came up with the ABC diet. I believe it was Torbjorn Akerfeldt who came up with the idea.

Anyways, yes it must be able to take the individual through a process where there is minimal back peddling involved. I am looking at controlling the period where the calories are increased so that they match the % of bodyfat of the individual. For example you don't allow someone who is at 15% to overfeed as much as someone who is at 8%. Of course this is pretty staright forward but I will implement a more thorough approach using a chart of numbers to guide the individual through so he/she knows how much they should be taking in duirng this period. Also the time of overfeeding is determined by the individuals body fat levels as well. Supplements, training etc are also accounted for. The more I talk about this the more I realize that I need to really sit down and browse through my notes.

Goodnight buddy.

Blood&Iron
04-30-2003, 07:09 PM
[B]Wednesday April 30th, 2003


Ramblings
Too lazy.

Exercise:

8:25am-9:05am: Full Body


Sumo Deads
Tempo: 10x
Warmup: none
Work sets: 165 x 15
Increment: +10lbs
Guesstimate 15RM: 175 x 15

Comments:
Easy. But that's just cause I'm doing them with a very quick tempo.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 60 x 15
Increment: +10lbs
Guesstimate 15RM: 75 x 15

Comments:
Somewhat difficult.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 65 x 15
Increment: +15lbs
Guesstimate 15RM: 70 x 15

Comments:
Good concentration. Somewhat difficult.

H.S. Incline Press
Tempo: 101
Warmup: none
Work sets: 110 x 15
Increment: +20lbs
Guesstimate 15RM: 110 x 15

Comments:
Fairly easy. Meant to do 105, but accidentally used 110.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 110 x 15
Increment: +15lbs
Guesstimate 15RM: 110 x 15

Comments:
Good concentration. Slightly difficult.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -70 x 15
Increment: +10lbs
15RM: -60 x 15

Comments:
Fairly easy. Even though I was only going down to a little lower than 90 degree, I had some slight discomfort in clavicle-area. That's why I dropped dips for awhile. If it continues, I'll drop them again.

(Assisted) Chins
Tempo: 101(x)
Warmup: none
Work sets: -80 x 15
Increment: +10lbs
Guesstimate 15RM: -80 x 15

Comments:
Fairly difficult. Mediocre concentration. Felt this way too much in my biceps.


Seated DB Overhead Press
Tempo: 101
Warmup: none
Work sets: 30's x 15
Increment: +5lbs per DB
Guesstimate 15RM: 35's x 15

Comments:
Quite difficult. Sh*tty concentration.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 60 x 15
Increment: +7.5bls
Guesstimate 15RM: 65 x 15

Comments:
Quite difficult.

Incline DB Curl
Tempo: 201
Warmup: none
Work sets: 20's x 15
Increment: +5lbs per DB
Guesstimate 15RM: 20's x 15

Comments:
Very difficult. Almost to failure.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 100 x 15
Increment: +10lbs
Guesstimate 15RM: 120 x 15

Comments:
Fairly difficult.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 87.5 x 15
Increment: +12.5lbs
Guesstimate 15RM: 87.5 x 15

Comments:
Slightly difficult.

Power Crunch
Tempo: 201
Warmup: none
Work sets: --
Increment: --
Guesstimate 15RM: ???

Comments:
Skipped due to time constraints.

Rounded back hyperextensions
Tempo: 201
Warmup: none
Work sets: --
Increment: --
15RM: ???

Comments:
Skipped due to time constraints.

Overall Comments
Pretty good workout on the whole. Surprising how much more difficult it was than the last one. Also, I was feeling fairly nauseated at about the 30min mark--just a tad more than I like. Also, didn't have time to stretch afterwards which pissed me off.



Diet:

5:30am:1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 6g fish oil, 500mg ester-C, 400IU vitamin E(21g carbs/1g fiber, 24g protein, 7g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am-9:00am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:10am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium(3g carbs/1g fiber, 22g protein, 1g fat)
10:30am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
12:30pm: Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
7:00pm: Tortilla, 1 cup Puffed Kashi, 1/2 cup skim milk, 10 olives, 2 tbsp salsa, 1/4 shredded cheese, 1 serving Met-Rx Protein Plus(60g carbs/5g fiber, 41g protein, 24g fat)
8:00pm: 3oz chocolate covered pretzels, 1.5 cups skim milk(75g carbs/2g fiber, 20g protein, 18g fat)
10:00pm: 1 serving Met-Rx Protein Plus, 400mg magnesium, 30mg l-opti-zinc(3g carbs/0g fiber, 22g protein, 1g fat)

Totals:
Calories: 2581kcal
Carbs/Fiber: 280g/17g
Protein/Free-form Aminos: 202g/25g
Fat: 69g

Comments:
Goddamit. 100g too many carbs. 20g too much fat. I do well during the day, but in the evening I get these cravings. Often, I say I'll just have one chip/pretzel/whatever and it turns into 20. I think I'd be okay if I had complete control over what kinda food was in my house. If it's not readily available I don't eat it. But if there's something starting me in the face and I've got a craving I have sh*t willpower. I'll do better tomorrow. I also have been thinking about having a mini-refeed on Mondays. I might try it. If it helps curtail the cheating I'll keep it, otherwise I'll drop it.


Weight: 201lbs

Sleep: 6.5 hours.

Miscelleneous Nope.

The_Chicken_Daddy
05-01-2003, 05:49 AM
Get some Anorect-IN for those times of the day when you feel you may break diet. See if the claims are true.

Blood&Iron
05-01-2003, 08:10 AM
Originally posted by The_Chicken_Daddy
Get some Anorect-IN for those times of the day when you feel you may break diet. See if the claims are true.
I wasn't terribly impressed with the ingredients. I've never seen any evidence (or experienced) that yohimbine or synephrine are that great at suppressing appetite, and I'm not sure how administrating them intra-nasally would change that(Although, administering synephrine this way definitely makes sense, I just don't think it'll have the effect Par is claiming.) I had sorta the same impression as when I first found out what Leptigen contained--and my concerns there proved (somewhat) valid (Though, I will say Leptigen I seemed to work quite well when used in concert with bromocriptine. I might try the combo again as I still have about two months worth of each.)

I might buy some anyway, though.

Blood&Iron
05-01-2003, 07:06 PM
Thursday May 1st, 2003


Ramblings
Too lazy.

Exercise:

8:35am-9:00am:Cardio



Elliptical Ski Machine 30min (~500kcal burned)

Overall Comments
Sucked.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:00am: 9 squirts Lipoderm-Y (150mg yohimbine HCL)
11:00am: Lean Body Bar (15g carbs/0g fiber, 30g protein, 7g fat)
12:30am: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:00pm: Lean Body Bar(15g carbs/0g fiber, 30g protein, 7g fat)
3:00pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: 6 squirts Lipoderm-Y (100mg yohimbine HCL)
-------------------------------REFEED BEGINS------------------------------
8:00pm: 4oz beef jerky, 6 cups Count Chocula, 3 cups skim milk, 300mg R-ALA, 400mg Green Tea, 3g CLA(216g carbs/0g fiber, 70g protein, 12g fat)
10:00pm: 6oz Angel Hair Pasta, 1 cup Marinara Sauce, 1 serving Met-Rx Protein Plus, 300mg R-ALA, 400mg Green Tea, 3g CLA, 400mg magnesium, 30mg l-opti-zinc(145g carbs/9g fiber, 48g protein, 13g fat)

Totals:
Calories: 2621
Carbs/Fiber: 391g/9g fiber
Protein/Free-form Aminos: 178g/7.5g
Fat: 39g

Comments:
Pretty much on target. Might add some more carbs before I go to bed.


Weight: 201lbs

Sleep: 7 hours.

Miscelleneous Nope.

Tank23
05-02-2003, 05:19 AM
Maki, B&I: There is a improved version of the ABCDE diet, which was modified by testosterone. It's on their website under the name of 'Delta 1250'. Check it out dudes.

Also, if you're both interested in these kind of diets, check out my thread in Diet and Nutrition titled 'gain muscle...lose fat...' Hopefully you can add some more good info to it.


B&I: I see that for this cycle of HST you didn't test for maxes. How do you think this will work for you?

I was thinking about doing a HST cycle again soon, but this time prob not bother testing maxes, just start the weights really low, and go by feel.
-Tank

Relentless
05-02-2003, 08:17 AM
I don't get how you even have the URGE to crave/cheat while taking ephedrine... damn man... I mean I almost forget to eat while on my EC stack. hm... that wasn't always the case for me before; maybe it's the coleus I'm taking (though its efficacy is somewhat suspect)


anyway, have you thought about dropping all supps for a month or so and just eating whole foods? kind of clean out your system?

Blood&Iron
05-02-2003, 10:13 AM
Originally posted by Callahan

anyway, have you thought about dropping all supps for a month or so and just eating whole foods? kind of clean out your system?
I can't really think of anything that this would accomplish. I haven't seen any evidence to suggest there is anything intrisicially superior about whole foods, simply because they're 'natural' (although certainly some vegetables, fruits, etc contain valuable phytonutrients not contained in my diet. I would posit, however, that even the people that eat whole foods don't get enough of a variety, or have the right things, in their diet for this to be a factor (For example, just eating chicken and whole grains, etc, would accomplish absolutely nothing IMO)

I don't take any supplements during periods of SD, but that's simply to give myself a mental break, not for any compelling physical reason.

I do, from time to time, cycle off certain things for which it makes sense (e.g., ephedrine)

With regard to being hungry while on EC, as I noted it's only during the evening I have any problems (just as the EC is wearing off).

Blood&Iron
05-04-2003, 04:11 PM
Friday May 2nd, 2003


Ramblings
Getting to this a few days late...

Exercise:

8:25am-9:10am: Full Body


Sumo Deads
Tempo: 10X
Warmup: none
Work sets: 185 x 15(no straps, overhand grip)
Increment: +20lbs
Guesstimate 15RM: 175 x 15

Comments:
Not very difficult. I think my tempo might have been a tad fast. I have the tempo debate with myself on a regular basis; I never come up with a completely satisfactory answer. I've always sped up my tempo as I approach a given rep max, but generally I try even at my fastest to ensure the negative is completely under control (i.e., I could stop the movement at any point), even if the concentric is 'explosive'. I dunno that that was the case here. I was basically smacking the plates against the floor. Not dropping the weight mind you, but damn close. Not really surprising then that this was easy or that I had no grip problems(The difference in TUL of a set of 15 reps at 10x and 202 is a good 30s or so) Anyway, I'm not sure what I'm gonna do as I continue.

HS Leg Extensions
Tempo: 101
Warmup: none
Work sets: 70 x 15
Increment: +10lbs
Guesstimate 15RM: 75 x 15

Comments:
Quite difficult. Good control. Perfect.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 75 x 15
Increment: +10lbs
Guesstimate 15RM: 70 x 15

Comments:
Somewhat difficult. Good control. Pretty good set.

H.S. Incline Press
Tempo: 101
Warmup: none
Work sets: 120 x 15
Increment: +10lbs
Guesstimate 15RM: 110 x 15

Comments:
Fairly easy. Should've probably either used more weight or gone a bit slower. Was under complete control, though. I think this may actually represent a decent strength gain.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 120 x 15
Increment: +10lbs
Guesstimate 15RM: 110 x 15

Comments:
Good set. Slightly difficult. Probably could've used another 10lbs or so.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -50 x 15
Increment: +20lbs
15RM: -60 x 15

Comments:
Good set. Pretty decent focus and form. Only slightly difficult.

(Assisted) Chins
Tempo: 101(x)
Warmup: none
Work sets: -70 x 15
Increment: +10lbs
Guesstimate 15RM: -80 x 15

Comments:
Fairly difficult. Just about right, though.

Seated DB Overhead Press
Tempo: 101(x)
Warmup: none
Work sets: 35's x 15
Increment: +5lbs per DB
Guesstimate 15RM: 35's x 15

Comments:
Fairly difficult. Pretty decent set. Arched back a bit more than I like, though. Almost to failure.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: --
Increment: --
Guesstimate 15RM: 65 x 15

Comments:
Skipped due to time.

Incline DB Curl
Tempo: 201
Warmup: none
Work sets: 20's x 15
Increment: none
Guesstimate 15RM: 20's x 15

Comments:
Farily difficult. Good set.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 110 x 15
Increment: +10lbs
Guesstimate 15RM: 120 x 15

Comments:
Only slightly difficult. Decent set.

Calf Raise-performed on incline leg press
Tempo: 101
Warmup: none
Work sets: 100 x 15
Increment: +12.5lbs
Guesstimate 15RM: 87.5 x 15

Comments:
Slightly difficult. Decent. Probably could've more weight.

Power Crunch
Tempo: 201
Warmup: none
Work sets: --
Increment: --
Guesstimate 15RM: ???

Comments:
Skipped due to time.

Rounded back hyperextensions
Tempo: 201
Warmup: none
Work sets: --
Increment: --
15RM: ???

Comments:
skipped due to time

Overall Comments
Good workout. Not as good as the last couple, though. Unfortunately, I woke up late so I had to skip a few exercises--something which does not sit well with my anal-nature. Also, I was feeling fairly nauseated part way, through. Not too bad, but a little more than I like. I took a 5 minute break between the chins and DB presses, so I wouldn't puke. Also, I didn't have time to do much streching after--which, again, I was a bit unhappy about. The main problem, though, was that quite a few of the exercises were a bit too easy. Not surprising given that I didn't take the time to retest my maxes before embarking on this cycle. On my first workout, I was actually fairly worried that I have overestimated my strength (which I assumed to be pretty much where it was last time I did HST) as the 1st workout seemd inordinately difficult. Turns out I underestimated things. I've gained strength since my last time using HST (while I've been dieting no less) Who woulda thunk it? Not me, certainly.


Diet:


6:15am:1 cup Puffed Kashi, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g CLA, 500mg ester-C, 400IU vitamin E(21g carbs/1g fiber, 24g protein, 4g fat)
8:00am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g L-arginine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 100mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am: 4 squirts In-Rage
8:25am-9:10am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:30am: 2 scoops B&I Aid, 1.5g L-arginine, 5g glutamine peptide, 5g glutamine, 10g BCAAs, 2.5g creatine(100g carbs/0g fiber, 0g protein, 0g fat)
9:40am: 1 Met-Rx RTD, 500mg ester-C, 200mg selenium, 300mg R-ALA(3g carbs/0g fiber, 35g protein, 1g fat)
12:00pm: 3 Cinnamon Mini-Bagels, 4oz beef jerky, 300mg R-ALA(96g carbs/6g fiber, 62g protein, 7.5g fat)
2:00pm: 4 Cinnamon Mini-Bagels, 2oz beef jerky, 300mg R-ALA(118g carbs/8g fiber, 36g protein, 5g fat)
3:30pm: 1 Met-RX RTD(3g carbs/0g fiber, 35g protein, 1g fat)
5:30: 2 Cinnamon Mini-Bagels, 300mg R-ALA(48g carbs/4g fiber, 8g protein, 1g fat)
7:00pm: 2 Hostess Cupcakes, 2 cups skim milk(60g carbs/2g fiber, 20g protein, 12g fat)
7:30pm: 6oz pasta, 1.5 cups marinara, 25g parmesan(156g carbs/12g fiber, 37g protein, 18g fat)
11:00pm: 3 cups Count Chocula, 2 cups skim milk(104g carbs/0g fiber, 19g protein, 3g fat)

Totals:
Calories: 4777kcal
Carbs/Fiber: 758g carbs/32g
Protein/Free-form Aminos: 291g/60g
Fat: 52.5g

Comments:
Little higher carbs, protein, and calories than planned, but, really, nothing that concerns me. Very solid.



Weight: 205lbs

Sleep: 7 hours.

Miscelleneous No.

Blood&Iron
05-04-2003, 05:07 PM
Sunday May 4th, 2003


Ramblings
Well, I took the ACE exam yesterday. Not sure if I passed or failed. It could quite easily go either way.

Personal trainers are usually just below a McDonald's fry cook on the respect scale. People on boards like this read and discuss training quite thoroughly. We all, I think, at some level regard ourselves as experts. I sure most people think they could pass most certification tests cold. They expect the questions are like:
Q: What muscle in involved in pressing a weight above your chest?
A) Pectoralis major
B) Latissmus dorsi
C) Gastrocnemius
D) Biceps femoris

Actually, I think very few would--well, the ACE anyway. Even folks very well-schooled in anatomy and kinesiology would have some problems as a majority of the questions are with regard to things like legal issues, motivating clients, considerations for special populations, etc. Further, the questions on program design require the 'correct' answer, which might not always be the one you'd give yourself. There was only a handful of questions that really dealt with the simple stuff on the test. People whose knowledge isn't quite as extensive would have even more problems. That's not to say I think the test was hard. It wasn't. If you actually study sufficiently and take the thing seriously, nothing on the exam should present much of a problem. Spending 3 hours reading the first 60 pages of the ACE manual (the first couple chapters are quite dense), then spending another 2 hours reading/skimming 200 more pages the evening before the exam, and not even reading the remaining 200 pages isn't a very good plan, though(Guess who did this?) If you have a degree in exercise science and fail, you're quite simply retarded.

As it is, I *might* have passed. There are 150 questions. 25 of those are test-questions which don't figure into your grade. Also, the test is examined by a panel of 'expert's and your score is normalized relative to its level of difficulty. I was pretty certain about 60-70% of my answers. The others, though...not so much. If I got at least half of my guesses correct, I think I'll pass. So, there's some hope. Here are some of the questions I struggled with (which doesn't mean they were necessarily the most difficult ones. Just ones where I was either temporarily-retarded, or where simply skimming the ACE manual had not seared a vital fact into my brain)

Q: What muscle adducts the shoulder in the frontal plane?
A) Anterior deltoid
B) Upper trapezius
C) Latissmus dorsi
D) Pectoralis minor

Really, this one isn't difficult. I know adduction. I know the frontal plane. At first, though, I couldn't figure out what movement would involve this. For some reason, I was thinking it was shrugging, so I picked B. But then I thought about it and quickly realized it's talking about what amounts to the movement you do during the negative of a side lateral--except with resistance. For a second or two I was thinking maybe it shoulder adduction would occur in a cable-crossover, but I realized that would involve some movement in the sagittal plane. I dunno if it DOES involve the above, either. Then I was thinking maybe a pulldown would involve. But I tossed off the idea. Why--because I was suffering a fit of stupidity. I tried doing the movement and feeling my back to see what muscle was involved. I couldn't really tell. Felt like rhomboids or trap-area. So, I stuck with my original answer.

Q: What does kyphosis refer to?
A) Hunch back
B) Sway back posture
C) Flat back posture
D) Scoliosis

Unfortunately, this is just one of those memorization things. If you know it, it's pathetically simple But I hadn't memorized this. I had read through the section that covered this (Anatomy) but not much more. I dunno what kyph- means in Greek, either, so that didn't help. Anyway, my gut said to go with B. It was A.


Q: What should patients with osteoporosis avoid?
A) Weight-bearing exercise
B) Spinal flexion or bending forward
C) Hyperextensions off a bench or the floor
D) something else

Can't really remember the choices they gave here. I think C was one. I can't remember the fourth. I got this one right. Took me a little while. Mostly an educated guess, though.


Q: What does self-efficacy refer to?

Can only vaguely remember the choices given--other than the one I picked C) Locus of control. It's not in the ACE manual either (least in the index) I have no idea what the answer is.


Bleh. I can't remember any more.


Exercise:

12:00pm-12:30pm:Cardio




Elliptical Ski Machine 30min

Overall Comments
Not that bad, oddly enough.


Diet:


11:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine, 4 squirts In-Rage
12:30pm: 12.5mg ephedrine, 6 squirts Lipoderm-Y(100mg yohimbine HCL)
1:30pm: Detour Bar(26g carbs/4g fiber, 30g protein, 10g fat)
5:00pm: 1 serving Met-Rx Protein Plus, 4 chocalate covered pretzels(20g carbs/1g fiber, 26g protein, 6g fat)
...

11:00pm: 400mg magnesium, 30mg zinc

Totals:
Calories:
Carbs/Fiber:
Protein/Free-form Aminos:
Fat:

[I]Comments:



Weight: 202

Sleep: 7 hours.

Miscelleneous No.

rookiebldr
05-04-2003, 09:24 PM
blah blah blah. ;) I'm glad you took the exam and not me. Sounds like you might have done well enough to pass. :) The upside, you can continue to train the dullards at your gym. The downside, you can continue to train the dullards at your gym.

Paul Stagg
05-05-2003, 09:24 AM
One of the resons ACE trainers get so little respect is because the certification exam IS far more about memorizing the book than it is about physiology.

Personally, I don't see how any multiple chioce test can indicate one's ability to train others... the test should include practical application of knowledge (essays or better yet, an afternoon in a gym training different people under supervision, as well as designing appropriate programs for a variety of people.) The idea that somoen who knows as much about training and diet as you do could fail the test is a reflection of how meaningful the test actually is, IMHO.

I'm not aware of any certifications that do that - I think the CSCS has an essay part.

That said - reading the ACE manual is time well spent. There is some good general information in there.

Blood&Iron
05-05-2003, 09:58 AM
Originally posted by Paul Stagg
One of the resons ACE trainers get so little respect is because the certification exam IS far more about memorizing the book than it is about physiology.

Personally, I don't see how any multiple chioce test can indicate one's ability to train others... the test should include practical application of knowledge (essays or better yet, an afternoon in a gym training different people under supervision, as well as designing appropriate programs for a variety of people.) The idea that somoen who knows as much about training and diet as you do could fail the test is a reflection of how meaningful the test actually is, IMHO.

I agree 100%.

And thanks.

Actually, there was one GREAT question on the exam. It went something like:
Q: An ACE certification guarantees
A) You are a top-level personal trainer
B) A minimal level of competence
C) You are safe from liability suits
D) something

I'm only hoping the ACE-board isn't completely deluded, because I, of course, picked C.



I'm not aware of any certifications that do that - I think the CSCS has an essay part.

I had planned to take the NSCA-CPT (the CSCS requires a related degree) and study extensively, but I wanted to be certified as quickly as possible and there was an ACE exam in March (for which I originally signed up, but had a conflict come up) and the NSCA wasn't until August. If I fail the ACE--and want to continue training folks (which I'm not sure about)--I'll try the NSCA. Hopefully, I'll do a better job of studying.



That said - reading the ACE manual is time well spent. There is some good general information in there.
Yeah, I actually am glad I read/skimmed through it as I certainly picked up some useful stuff. I have pretty decent recall, so I think I'll retain most of what I learned. It's quite good as a very basic introduction to anatomy and physiology and has some other useful information. The sections on strength training are a bit tendentious, though, and the one on the physiology of strength training contains a few flat-out falsities IMO. Not surprising given that it was written by Wayne Westcott. It's not too bad, though, for a HIT guy. He's reasonably circumspect.

Blood&Iron
05-05-2003, 07:19 PM
[B]Monday May 5th, 2003


Ramblings
As I mentioned last week, I've been thinking about adding in an extra 'mini' refeed on Monday, so I'm never dieting for more than about 2.5 days straight. I've done this before with good results. Plan is to simply cram a sh*tload of carbs (today it was about 470g; should've been even higher) of carbs into a 4-5 hour window (rather than the 30 hours my normal refeed lasts). If it helps to keep me from cheating this week, then it stays. If I still f*ck up, it's gone because, in that case, its not doing anything but reducing the number of days I'm dieting. Frankly, having a refeed on Monday is far from wjhat I consider ideal. I train, then diet for the day THEN refeed, which is sorta ass-b*ckwards. Actually, now that I think about it, if I keep the refeed, I'll probably move it up and have it just after my workout instead. The other possibility is to simply increase the frequency at which I refeed. So, instead of going a week between refeeds, have one every fourth day. That way, they'll still be synched up with my workouts. Also, my refeeds should maybe be longer rather than more frequent. At this point, I'm simply experimenting.

Exercise:

8:20am-9:05am: Full Body


Sumo Deads (no straps, overhead grip)
Tempo: 10x
Warmup: none
Work sets: 175 x 10
Increment: n/a
Guesstimate 10RM: 225 x 10

Comments:
Very easy. Still not sure if I like that I'm doing these so fast.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 65 x 10
Increment: n/a
Guesstimate 10RM: 90 x 10

Comments:
Slightly difficult.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 65 x 10, 65 x 6
Increment: n/a
Guesstimate 10RM: 90 x 15

Comments:
Decent concentration. Both sets were fairly easy.

H.S. Incline Press
Tempo: 101
Warmup: none
Work sets: 140 x 10, 140 x 7
Increment: n/a
10RM: 190 x 10

Comments:
Crappy concentration. Slightly difificult. The 10RM I'm using here was what I was doing on Lyle's diet with a 101 tempo.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 110 x 10, 110 x 7
Increment: n/a
10RM: 160 x 10

Comments:
1st set was easy. 2nd slightly difficult. Great concentration on both.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -40 x 10, -40 x 7
Increment: n/a
10RM: bodyweight x 10

Comments:
Supersetted with the chins. Both sets were slightly difficult. Decent concentration

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -80 x 10, -80 x 6
Increment: n/a
10RM: -30 x 10

Comments:
Supersettted with dips. Both sets were slightly difficult. Great concentration on both.


Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 25's x 10, 25's x 6
Increment: n/a
10RM: 50's x 10

Comments:
1st set was easy. 2nd slightly difficult.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 50 x 10, 50 x 5
Increment: n/a
Guesstimate 10RM: 75 x 10

Comments:
Both sets were fairly easy with crappy concentration.

Incline DB Curl
Tempo: 202
Warmup: none
Work sets: 15's x 10, 15's x 7
Increment: n/a
10RM: 25's x 10

Comments:
So-so concentration. Easy.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 100 x 10, 100 x 6
Increment: n/a
10RM: 150 x 10

Comments:
So-so concentration. Slightly difficult.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 87.5 x 10, 87.5 x 6
Increment: n/a
Guesstimate 10RM: 150 x 10

Comments:
1st set

Power Crunch
Tempo: 202
Warmup: none
Work sets: 20 x 10
Increment: n/a
Guesstimate 10RM: +70lbs

Comments:
Easy. Decent concentration

Rounded back hyperextensions
Tempo: 202
Warmup: none
Work sets: +10lbs x 10
Increment: n/a
Guess 10RM: 45 x 10

Comments:
Easy.

Overall Comments
Great workout. Maybe a bit difficult on a few exercises for being the 1st of the 10s. Also, in the past I've generally started with fairly slow tempos at the beginning of a mini-cycle and gradually sped them up as I approach the rep maxes. This time I'm going kinda fast (for me) from the beginning. Still haven't decided if that's good or bad.



Diet:

5:30am:3/4 cup Flax Plus Cereal, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g fish oil, , 3g CLA, 500mg ester-C, 400IU vitamin E(30g carbs/7g fiber, 30g protein, 8g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am-9:05am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:20am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium, 6 squirts Lipoderm-Y (3g carbs/1g fiber, 22g protein, 1g fat)
10:30am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
12:30pm: Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
5:00pm: 12.5mg ephedrine, 2 Hollywood Cuts
----------------------------MINI-REFEED BEGINS------------------------
7:40pm: 4 cups Count Chocula, 2 cups skim milk, 1 bottle Ultra Fuel, 1 scoop Syntrax Nectar(whey), 300mg R-ALA, 3g CLA(228g carbs/0g fiber, 46g protein, 7g fat)
8:40pm: 2 scoops B&I Aid, 1 scoop Syntrax Nectar, 10g BCAAs, 1.5g L-arginine, 5g glutamine, 5g glutamine peptide, 2.5g creatine, 300mg R-ALA(100g carbs/0g fiber, 22g protein, 0g fat)
10:00pm: 6oz Angel Hair Pasta, 1 cup Marinara Sauce, 1 serving Met-Rx Protein Plus, 300mg R-ALA, 3g CLA, 400mg magnesium, 30mg l-opti-zinc(145g carbs/9g fiber, 48g protein, 13g fat)
Totals:
Calories: 4064kcal
Carbs/Fiber: 624g/25g
Protein/Free-form Aminos: 241g/68g
Fat: 48g

Comments:
Pretty much on target. Great job of keeping my refeed low-fat/moderate fructose.


Weight: ???

Sleep: 7 hours

Miscelleneous Nope

Blood&Iron
05-06-2003, 08:26 PM
Tuesday May 6th, 2003


Ramblings
I think I might give up the personal training. Since I'm under a fair amount of pressure at my internship (actually, technically, I'm a 'consultant') and I'm putting in 40-45 hours a week there, I have like no energy for a 2nd job. When I leave work at 6:30 or so, the last f*cking thing I feel like doing is going to the gym to work another two hours. I need the money, but I just don't f*cking wanna. I'm still pondering the matter. It's supremely ironic that now that I finally took my ACE exam, I'll probably quit PT'ing.

Exercise:

8:30am-9:00am:Cardio




Elliptical Ski Machine 30min

Overall Comments
Sucked.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:10am: 6 squirts Lipoderm-Y
9:30am: 12.5mg ephedrine
11:00am: Lean Body Bar(16g carbs/1g fiber, 31g protein, 6g fat)
12:30am: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
3:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
4:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
7:30pm: 1oz chips, 1oz dip(20g carbs/3g fiber, 6g protein, 10g fat)
8:00pm: Wendy's Spicy Chicken Sandwhich (1/2 bun), small chili(49g carbs/5g fiber, 41g protein, 20g fat)
10:30pm: 6 squirts Lipoderm-Y
11:00pm: 2 servings Met-Rx Protein Plus, 3g fish oil, 3g CLA, 400mg magnesium, 30mg zinc(6g carbs/0g fiber, 44g protein, 8g fat)

Totals:
Calories: 1606kcal
Carbs/Fiber: 134g/16g fiber
Protein/Free-form Aminos: 150g/7.5g
Fat: 56g

Comments:
Pretty solid. Little long between meals, but hey, nobody's perfect. I'm not worried about the handful of chips I had. I think my refeed yesterday did something, as the I just had some because I felt like it. I was perfectly able to stop, whereas normally I'd probably have eaten half the bag. I even passed up the chocolate covered pretzels that were sitting next to the chips. If they're as easy to resist tomorrow, the Monday refeed stays.


Weight: 200lbs

Sleep: 7 hours.

Miscelleneous No.

PowerManDL
05-06-2003, 09:52 PM
Originally posted by Blood&Iron
I had planned to take the NSCA-CPT (the CSCS requires a related degree) and study extensively, but I wanted to be certified as quickly as possible and there was an ACE exam in March (for which I originally signed up, but had a conflict come up) and the NSCA wasn't until August. If I fail the ACE--and want to continue training folks (which I'm not sure about)--I'll try the NSCA. Hopefully, I'll do a better job of studying.

Hey gringo, unless they've changed it as of five minutes ago, the degree doesn't have to be related. Just a BS/BA or higher, in anything, will suffice.

Blood&Iron
05-07-2003, 08:26 AM
Originally posted by PowerManDL


Hey gringo, unless they've changed it as of five minutes ago, the degree doesn't have to be related. Just a BS/BA or higher, in anything, will suffice.

Yeah, I got confused. It's the ACSM that requires the degree be related (at least I think that one requires the degree be in a related field) I wasn't gonna do the CSCS simply because I thought the CPT would be more relavant to what I'd probably end up doing.

It's a moot issue at this point as I'm probably gonna stop PT'ing altogether.

ectx
05-07-2003, 11:57 AM
I heard this was no longer a "restricted" journal.

*sits on couch, grabs remote, gets a beer*

rookiebldr
05-07-2003, 01:12 PM
You're right ectx, the word is out! Switch to the DVD, ectx.

*sits on recliner, grabs a B&I special, watches firefly on the big screen*

Blood&Iron
05-07-2003, 07:28 PM
[B]Wednesday May 7th, 2003

Ramblings
BLeh

Exercise:

8:25am-9:20am: Full Body


Sumo Deads (no straps, overhead grip)
Tempo: 10x
Warmup: none
Work sets: 185 x 10
Increment: +10lbs
Guesstimate 10RM: 225 x 10

Comments:
Not difficult, but absolute sh*t form. Like the leaning f*cking tower of Pisa. On 2-3 of the reps one side of the bar didn't even touch the floor. On another 2-3 one side hit the floor before the other. The rest were okay. It wasn't particularly heavy, so I dunno what was going on here. I think it was just a lack of focus.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 70 x 10
Increment: +5lbs
Guesstimate 10RM: 90 x 10

Comments:
Okay concentration. No peak contraction. Fairly easy.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 75 x 10, 75 x 5
Increment: +10lbs
Guesstimate 10RM: 90 x 15

Comments:
1st set slightly difficult. 2nd a bit more. Didn't get the 'kneaded' feeling that Haycock says one should go for, and I usually shoot for (and get here)

H.S. Incline Press
Tempo: 101
Warmup: none
Work sets: 150 x 10, 150 x 5
Increment: +10lbs
10RM: 190 x 10

Comments:
Slightly difficult. Decent concentration.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 120 x 10, 120 x 9
Increment: +10lbs
10RM: 160 x 10

Comments:
1st set was VERY easy. 2nd slightly difficult. Good concentration on both. The incline chest press and this are a study in contrast. Here I'm using a 10RM that's a good deal less than I'm actually capable of if I used a faster tempo, and really trying to focus. The chest press, I'm more concerned about the weight. I've yet to decide which approach I prefer.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: -30 x 10, -30 x 5
Increment: +10lbs
10RM: bodyweight x 10

Comments:
Supersetted with the chins. 1st set was slightly difficult. 2nd pretty easy. Decent concentration

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -70 x 10, -70 x 5
Increment: +10lbs
10RM: -30 x 10

Comments:
Supersettted with dips. 1st set slightly difficult. 2nd a bit more so. Good concentration on both.


Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 30's x 10, 30's x 6
Increment: n/a
10RM: 50's x 10

Comments:
1st set was easy. 2nd slightly difficult with a bit better concentration.

Incline DB Curl
Tempo: 202
Warmup: none
Work sets: 20's x 10, 20's x 7
Increment: +5lbs per DB
10RM: 25's x 10

Comments:
1st set was easy; okay concentration. 2nd set slightly difficult.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 110 x 10, 110 x 9
Increment: +10lbs
10RM: 150 x 10

Comments:
1st set was fairly easy. 2nd slightly difficult with crappy concentration.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 60 x 10
Increment: +10lbs
Guesstimate 10RM: 75 x 10

Comments:
Okay concentration. Slightly difficult. Decent 'kneaded' feeling. Just one set cuz I was running short on time. Normally I'd do this before the curls, direclty after the overhead presses, but some dumbass and his girlfriend were hogging the machine. So, I did them after.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 100 x 10, 100 x 7
Increment: +12.5lbs
Guesstimate 10RM: 150 x 10

Comments:
Easy. Okay concentration.

Power Crunch
Tempo: 202
Warmup: none
Work sets: 30 x 10
Increment: +10lbs
Guesstimate 10RM: +70lbs

Comments:
Easy. Decent concentration

Rounded back hyperextensions
Tempo: 202
Warmup: none
Work sets: +25lbs x 10
Increment: +15lbs
Guess 10RM: 45 x 10

Comments:
Easy. Sh*tty concentration.

Overall Comments
Kinda a crappy workout. Not terrible, but the worst one I've had since restarting HST. My focus was just off. Also, the deadlifts were simply a disaster. I didn't feel as hyped-up from my EC as normal, so that might have had something to do with it. That and the fact I haven't been getting enough sleep lately.



Diet:
[list]
5:30am:3/4 cup Flax Plus Cereal, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g fish oil, , 3g CLA, 500mg ester-C, 400IU vitamin E(30g carbs/7g fiber, 30g protein, 8g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am-9:05am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:20am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium, 6 squirts Lipoderm-Y (3g carbs/1g fiber, 22g protein, 1g fat)
10:00am: 12.5mg ephedrine
11:00am: Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
12:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
5:00pm: 12.5mg ephedrine, 2 Hollywood Cuts
7:30pm: Wendy's Grilled Chicken Sandwich (1/2 bun), small chili, handful of chips and dip, handful of chocolate pretzels, 3g CLA, 3g fish oil(77g carbs/6g fiber, 49g protein, 33g fat)
10:30pm: 6 squirts Lipoderm-Y, 1 serving Met-Rx Protein Plus, 3g fish oil, 400mg magnesium, 30mg zinc(3g carbs/0g fiber, 22g protein, 4g fat)

Totals:
Calories: 2412kcal
Carbs/Fiber: 231g/22g
Protein/Free-form Aminos: 206g/44g
Fat: 64g

Comments:
About 70g more carbs, 30g more protein, and 14g more fat than I'd like (and consequently 500kcal higher than I'd like), but not too bad. I just had the pretzels and chips because I felt like it, and stopped myself pretty quickly. It wasn't a 'binge' per se, cuz I was in complete control. Still, really shouldn't have. Oh well.

Weight: ???

Sleep: 6.5 hours. PFft.

Miscelleneous No

Blood&Iron
05-07-2003, 07:31 PM
Originally posted by rookiebldr
You're right ectx, the word is out! Switch to the DVD, ectx.

*sits on recliner, grabs a B&I special, watches firefly on the big screen*

What the hell's a B&I special? Sounds like a mixed drink. Maybe a protein shake made with vodka instead of water or milk.

Oh and without sending this journal hurtling off the rails into off-topicness...
http://www.fireflyfans.net/news.asp?newsid=386

Blood&Iron
05-07-2003, 07:35 PM
Originally posted by ectx
I heard this was no longer a "restricted" journal.

*sits on couch, grabs remote, gets a beer*
No, technically, it's no longer restricted.

We do have some minimum criteria against which potential posters are evaluated.

You're being considered.

Blood&Iron
05-08-2003, 08:03 PM
Thursday May 8th, 2003


Ramblings
Blah...

Exercise:

8:35am-9:00am:Cardio



Elliptical Ski Machine 30min (~500kcal burned)

Overall Comments
Sucked.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:00am: 9 squirts Lipoderm-Y (150mg yohimbine HCL)
11:00am: Lean Body Bar (15g carbs/0g fiber, 30g protein, 7g fat)
12:10pm: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:30pm: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Dijon (44g carbs/6g fiber, 27g protein, 13g fat)
-------------------------------REFEED BEGINS------------------------------
8:00pm: 4oz beef jerky, 6 cups Cookie Crisp, 3 cups skim milk, 300mg R-ALA, 1 bottle Ultra Fuel(328g carbs/0g fiber, 84g protein, 10g fat)
10:00pm: 6oz Angel Hair Pasta, 1 cup Marinara Sauce, 1 serving Met-Rx Protein Plus, 300mg R-ALA, 3g CLA, 400mg magnesium, 30mg l-opti-zinc(145g carbs/9g fiber, 48g protein, 13g fat)

Totals:
Calories: 3207 kcal
Carbs/Fiber: 531g/15g
Protein/Free-form Aminos: 189g
Fat: 43g

Comments:
Pretty much on target. Might add some more carbs before I go to bed.


Weight: 201lbs

Sleep: 7 hours.

Miscelleneous Nope.

rookiebldr
05-08-2003, 10:23 PM
Originally posted by Blood&Iron


What the hell's a B&I special? Sounds like a mixed drink. Maybe a protein shake made with vodka instead of water or milk.


Typical of me to say the wrong thing. When will you start reading my mind. ;) I meant B&I aid.



Originally posted by Blood&Iron
Oh and without sending this journal hurtling off the rails into off-topicness...
http://www.fireflyfans.net/news.asp?newsid=386

lol A Big screen production would be totally sweet!

Blood&Iron
05-12-2003, 08:15 PM
[B]Monday May 12th, 2003


Ramblings
So, yes, I skipped Friday's entry (and Saturday's and Sunday's). So sue me. They've f*cking put a ton of sh*t on my shoulders at work. Basically, they've contracted to do an E-commerce app, with about two months from the start of development to installation of the product. And I'm essentially the only programmer working on the damn thing. Never mind I've only been there a 1.5 months, I didn't know the language it's being written in prior to two weeks ago, and MOST IMPORTANTLY the fact I'm only getting paid $250 a week at this point. So, I'm pretty stressed out (and a little pissed off). I suppose I'm paying my dues. Anyway, the whole f*cking thing is riding on me and its essentially planned down to the hour, so sometimes I just don't f*cking feel like dealing with my journal. The next 2-4 I'll probably be putting in 60-70 hours a week and working weekends. Joy.

Anyway, the highlights of Friday's:

1)Dropping a 25lb plate two feet onto my thumb.

The dumbasses at my gym don't know how to properly rerack their weights (if they rerack them at all, which is unusual) so this 25lb plate was sitting at the edge of one of the stands. Further, because my gym is so f*cking overfilled with equipment, there's literally like 5 inches between the weight stands and the equipment on either side. So, while reracking a 45 I knocked the 25lb plate off onto my thumb. Actually, I thought it was broken for awhile. I fractured the metacarpal below my pinky by punching a wall once (because I'm retarded) and it actually hurt less. I was pissed off, though, and stressed about work (and really needed to workout) so I just continued on. Luckily, this was after my deads, so it wasn't much of an issue that I couldn't really bend my thumb.

2) Having my car break down on the way to work after my workout.

It didn't actually break down, but I've been having some problems with the coolant levels and the engine started overheating. So, I pulled over (funnily enough, it was into the parking lot of my old high school) SO, I got to sit there in the parking lot for an hour, with my f*cked up thumb and no ice, waiting for the tow truck and being witness to how f*cking stupid 99.9% of teenagers are. Of course, I hated teenagers when I was one myself....

Okay, I'm done ranting.




Exercise:

8:15am-9:10am: Full Body


Sumo Deads (no straps, mixed grip)
Tempo: 10x
Warmup: 135 x 6
Work sets: 205 x 10
Increment: +10lbs
Guesstimate 10RM: 225 x 10

Comments:
Not too bad. Only slightlly difficult. 1-2 reps were a bit uneven, but I corrected my form pretty quickly.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 80 x 10
Increment: +5lbs
Guesstimate 10RM: 90 x 10

Comments:
Decent concentration. Not too difficult.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 90 x 10, 90 x 4
Increment: +10lbs
Guesstimate 10RM: 90 x 10

Comments:
1st set was easy. 2nd slightly difficult.

H.S. Incline Press
Tempo: 201
Warmup: none
Work sets: 180 x 10, 180 x 4
Increment: +20lbs
10RM: 190 x 10

Comments:
Okay concentration. Both sets slightly difficult. Started involuntarily slowing down on the 2nd set.

H.S. Iso-Row (w/ straps)
Tempo: 201
Warmup: none
Work sets: 160 x 10, 160 x 7
Increment: +20lbs
10RM: 160 x 10

Comments:
Fairly easy. So-so concentration.

(Assisted) Dips
Tempo: 101
Warmup: none
Work sets: bodyweight x 10, bodyweight x 4
Increment: +20lbs
10RM: bodyweight x 10

Comments:
Supersetted with the chins. 1st set slightly difficult. 2nd was easy. PRetty good concentration.

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -50 x 10, -50 x 3
Increment: +10lbs
10RM: -30 x 10

Comments:
Supersettted with dips. Both sets were fairly difficult. So-so concentration.


Seated DB Overhead Press
Tempo: 201
Warmup: none
Work sets: 40's x 10, 40's x 6
Increment: +5lbs per DB
10RM: 50's x 10

Comments:
Good concentration. 1st set was easy. 6th rep on the 2nd set was too slow. Should've quit at number 5.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 65 x 10, 65 x 7
Increment: +5lbs
Guesstimate 10RM: 75 x 10

Comments:
1st set was fairly easy. 2nd slightly difficult.

Incline DB Curl
Tempo: 202
Warmup: none
Work sets: 25's x 10, 25's x 7
Increment: none
10RM: 25's x 10

Comments:
Decent concentration. 1st set was easy. Was very near failure on 2nd set. Should've quit earlier.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: 130 x 10, 130 x 6
Increment: +10lbs
10RM: 150 x 10

Comments:
So-so concentration. 1st set was easy. Reps 5 & 6 on 2nd set were fairly difficult.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 125 x 10, 125 x 7
Increment: +12.5lbs
Guesstimate 10RM: 150 x 10

Comments:
BOth set slighlty difficult.

Power Crunch
Tempo: 202
Warmup: none
Work sets: 45 x 10, 45 x 6
Increment: +10lbs
Guesstimate 10RM: +70lbs

Comments:
1st set was easy. 2nd slightly difficult.

Rounded back hyperextensions
Tempo: 202
Warmup: none
Work sets: +45lbs x 10
Increment: +10lbs
Guess 10RM: 45 x 10

Comments:
Was easy, but I was primarily using my hamstring rather than my lower back. I think I might just keep doing this with a lighter weight.

Overall Comments
Great workout.



Diet:

5:30am:3/4 cup Flax Plus Cereal, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g fish oil, , 3g CLA, 500mg ester-C, 400IU vitamin E(30g carbs/7g fiber, 30g protein, 8g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:20am-9:05am: 25g B&I Aid, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(25g carbs/0g fiber, 0g protein, 0g fat)
9:20am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium, 6 squirts Lipoderm-Y (3g carbs/1g fiber, 22g protein, 1g fat)
10:00am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
11:00am: Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
12:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)
----------------------------MINI-REFEED BEGINS------------------------
8:30pm: 4 cups Cookie Crisp, 2 cups skim milk, 1 bottle Ultra Fuel, 2oz Beef jerky, 300mg R-ALA, 3g CLA(240g carbs/0g fiber, 50g protein, 9g fat)
10:00pm: 6oz Angel Hair Pasta, 1 cup Marinara Sauce, 2oz beef jerky, 300mg R-ALA, 3g CLA, 1 bottle Ultra Fuel 400mg magnesium, 30mg l-opti-zinc(245g carbs/9g fiber, 52g protein, 13g fat)
Totals:
Calories: 3929kcal
Carbs/Fiber: 626g/25g
Protein/Free-form Aminos: 227g/44g
Fat: 49g

Comments:
Pretty much on target.


Weight: ???

Sleep: 7 hours

Miscelleneous Nope

GhettoSmurf
05-13-2003, 04:38 AM
looked like a good workout.

o man, 4 cups of cookie crisp. i havent had that stuff in like 6 years. but its sounding so good right now

Maki Riddington
05-13-2003, 05:03 PM
Lol, you should write a book on your life experiences. Btw, suck it up!

Blood&Iron
05-13-2003, 08:08 PM
Tuesday May 13th, 2003


Ramblings
Since everyone is so f*cking excited about the 2nd Matrix film, being the curmudgeonly f*ck that I am, I want to point out what a banal and overrated film I thought the first one was. Yes, it had great special effects, yes, it had some clever elements, and yes, Keanu Reeves is a stunningly good actor (Though the last point is so obvious it doesn't even need to be stated.) But at its heart, I found the Matrix to be Philip K. Dick light. Blade Runner covered the same territory--and did a far better job of it. So, for that matter, did Dark City, which was startlingly similar to the Matrix, and predated it by a good year or two. (It just didn't have the action or the incredible effects.)

I was surprised to see a recent article point out the similarity between Dick's works and the Matrix. It said something like:
In both Dick's novels and the Matrix, the protagonists struggle with the nature of reality and the world which they inhabit. They eventually come to realize that they are at the mercy of much larger, malevolent forces. In Dick's novels this realization crushes the main characters; in the Matrix it brings the opportunity for change and redemption.

And if for no other reason (and there are plenty of other ones), that alone would elevates Dick's novels above the Hollywood-kitsch and hopefulness of the Matrix into the realm of true art. A realm the Matrix, nor any of its sequels, will ever inhabit.

There is no such thing as redemption.
There is no such thing as hope.
There is only struggle.

And death.

Exercise:

8:30am-9:00am:Cardio




Elliptical Ski Machine 30min

Overall Comments
Sucked.



Diet:


8:00am: 20mg yohimbine HCL, 12.5mg ephedrine, 5g glutamine, 2.5g creatine
9:10am: 6 squirts Lipoderm-Y, 3 squirts FL7
9:30am: 12.5mg ephedrine
11:00am: Detour Bar(26g carbs/4g fiber, 30g protein, 10g fat)
12:30pm: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:30pm: 2 Hollywood Cuts (200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
5:00pm: ZonePerfect Chicken Gumbo, 3g CLA, 3g fish oil(42g carbs/7g fiber, 28g protein, 18g fat)
8:00pm: Wendy's Spicy Chicken Sandwich (1/2 bun), small chili(49g carbs/5g fiber, 41g protein, 20g fat)
8:30pm: 3g CLA, 3g fish oil (0g carbs/0g fiber, 0g protein, 6g fat)
10:30pm: 6 squirts Lipoderm-Y, 3 squirts FL7
11:00pm: 2 servings Met-Rx Protein Plus, 3g fish oil, 3g CLA, 400mg magnesium, 30mg zinc(6g carbs/0g fiber, 44g protein, 8g fat)

Totals:
Calories: 1536kcal
Carbs/Fiber: 124g/16g fiber
Protein/Free-form Aminos: 143g/7.5g
Fat: 56g

Comments:
Solid


Weight: ???

Sleep: 7 hours.

Miscelleneous No.

RG570
05-14-2003, 01:18 AM
my GOD you are a fu(king misanthrope.

Blood&Iron
05-14-2003, 09:14 AM
Originally posted by RG570
my GOD you are a fu(king misanthrope.
Thank you.

Aren't you in a death metal band, anyway? You should be a misanthrope, too.

Obituary, Kreator, and Disincarnate used to be some of my favorites. I can't listen to them anymore. They sound like sludge.

Still enjoy Slayer, (old) Megadeth, and (old) Metallica, though.

galileo
05-14-2003, 11:26 AM
Sweet.

Alex.V
05-14-2003, 11:59 AM
Whoa. Workouts being posted! Diet being posted!


*faints*

RG570
05-14-2003, 12:14 PM
Obituary sounds like sludge?! but, but, they are so tight, and aggresive, and fun. 91 sweatpants death metal REPRESENT!! I enjoy death metal, i think its a blast to perform and write. Nothing pushes the envelops more. (IMO) I lost my opinion on humanity a few years ago. I was misanthropic before then, now.. who cares?

Blood&Iron
05-14-2003, 12:55 PM
Originally posted by Belial
Whoa. Workouts being posted! Diet being posted!


*faints*
Are you sure you didn't just fall asleep?

Blood&Iron
05-14-2003, 12:59 PM
Originally posted by RG570
Obituary sounds like sludge?! but, but, they are so tight, and aggresive, and fun. 91 sweatpants death metal REPRESENT!! I enjoy death metal, i think its a blast to perform and write. Nothing pushes the envelops more. (IMO) I lost my opinion on humanity a few years ago. I was misanthropic before then, now.. who cares?
I used to hate everybody, all the time. It was the only thing that kept me going.

Now I just hate some people all of the time and all people some of the time. So, all things considered, I'm doing much better nowadays. Sometimes, I don't hate at all--it's a bizarre feeling.

WillKuenzel
05-14-2003, 01:13 PM
Originally posted by Blood&Iron
Now I just hate some people all of the time and all people some of the time. So, all things considered, I'm doing much better nowadays. Sometimes, I don't hate at all--it's a bizarre feeling.
Feels like a void that needs to be filled. I've started doing underwater basket weaving... while sitting on somebody I'm not particulary fond of.

Blood&Iron
05-19-2003, 07:04 PM
Friday May 16th, 2003


Ramblings
I've been pretty busy.

Since I'm getting to this several days late, it's gonna be pretty minimal. Just the workout. No diet. And not much in the way of comments.

I would skip it, but its the last workout of the 10s minicycle, so I figure it's signficant enough I should record it (somewhere else than in my tattered workout book)



Exercise:

8:30am-9:25am: Full Body


Sumo Deads (no straps, mixed grip)
Tempo: 10x
Warmup: 135 x 6
Work sets: 225 x 10
Increment: +10lbs
Guesstimate 10RM: 225 x 10

Comments:
Pretty difficult. Wasn't sure I'd get the last rep (and it was a tad sloppy) But overall form was excellent; didn't bang the weight against the floor, and I was pulling pretty evenly.

HS Leg Extensions
Tempo: 101
Warmup: none
Work sets: 100 x 10
Increment: +10lbs
Guesstimate 10RM: 90 x 10

Comments:
Good set. Somewhat difficult. I could have probably used another 10-20lbs and still gotten the reps.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 100 x 10
Increment: none
Guesstimate 10RM: 90 x 10

Comments:
Good set. Pretty difficult. Little bit of cheating on number 10.

H.S. Incline Press
Tempo: 10X
Warmup: 90 x 6
Work sets: 200 x 10
Increment: +10lbs
10RM: 190 x 10

Comments:
Good set. Pretty difficult. Decent push on on the final rep or two. Negative was a bit faster than I like, though.

H.S. Iso-Row (w/ straps)
Tempo: 101(x)
Warmup: 90 x 6
Work sets: 190 x 10
Increment: +10lbs
10RM: 160 x 10

Comments:
Little bit of cheating on reps 9 and 10. Also, the ROM was a bit short for my taste. Decent effort.

(Assisted) Dips
Tempo: 10X
Warmup: bdy x 10
Work sets: +15 x 10
Increment: +15lbs
10RM: bodyweight x 10

Comments:
Difficult. Good effort. A tad faster than I like.

(Assisted) Chins
Tempo: 10X
Warmup: none
Work sets: -30 x 10
Increment: +10lbs
10RM: -30 x 10

Comments:
Hunched back a bit on the final two reps. Good push. Overall, a good set. Minimal bicep involvement.


Seated DB Overhead Press
Tempo: 10X
Warmup: 25's x 5
Work sets: 50's x 10
Increment: +5lbs per DB
10RM: 50's x 10

Comments:
Good set. Great push on the the tenth rep--concentric took about 4-5 seconds of wobbling and the weight barely moving.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: --
Increment: --
Guesstimate 10RM: 75 x 10

Comments:
Skipped.

Incline DB Curl
Tempo: 201(x)
Warmup: none
Work sets: 30's x 10
Increment: +5lbs per DB
10RM: 25's x 10

Comments:
Difficult. Great push. Good set.

V-bar Pushdown(w/ false grip)
Tempo: 101
Warmup: none
Work sets: --
Increment: --
10RM: 150 x 10

Comments:
Skipped.

Calf Raise-performed on incline leg press
Tempo: 202
Warmup: none
Work sets: 150 x 10
Increment: +12.5lbs
Guesstimate 10RM: 150 x 10

Comments:
BOth set slighlty difficult.

Power Crunch
Tempo: 202
Warmup: none
Work sets: --
Increment: --
Guesstimate 10RM: +70lbs

Comments:
Skipped.

Rounded back hyperextensions
Tempo: 202
Warmup: none
Work sets: --
Increment: --
Guess 10RM: 45 x 10

Comments:
Skipped.

Overall Comments
Very good workout.



Diet:

Comments:
No specifics, since I'm getting to this late, but not too bad. I was at an art show at my girlfriend's school and went a bit longer between meals than I'd normally allow. Also ate a bit more fat than I'd like. But on the whole, fairly decent.


Weight: ???

Sleep: 7 hours

Miscelleneous Nope

Blood&Iron
05-19-2003, 08:18 PM
Monday May 19th, 2003


Ramblings
Another entry...


I AM NOW AN ACE-CERTIFIED PERSONAL TRAINER!!!

YIELD TO MY BOUNDLESS WISDOM AND ENDLESS TRAINING KNOWLEDGE!


Or not.

Yes, I passed the ACE. I'm as surprised as anyone. Here's how things broke down:
Passing Score = 500
Maximum Score = 800
My Score = 635




Section %correct
Client Assesement 76.00
Program Design 80.77
Program Implementation and Adjustment 72.97
Applied Sciences 83.33
Professional Role 94.74


Fairly ironic, given that I didn't even read the section on the 'Professional Role' of an ACE-trainer. All those were guesses. Given that I studied a total of 10-15 hours, I don't think this is too bad of an outcome.

While I wrote before that I don't think most people on this site would pass ACE exam without some study(and I stand by that opinion), the test basically means f*ck all. It does test things on special populations, program design, and the like that are good to know, but it has almost nothing on proper form and other basics, which I personally think are far more important. The only real way that could be tested properly is in a one-on-one sorta walk-through of exercises. NSCA doesn't do this either. In fact, the only organization of which I know that does do something like this is the SuperSlow Exercise Guild. Given, however, that the theory behind SuperSlow is crap (though, empirically my experience has been that the protocol actually works fairly decently) it sorta negates any merit the cert might otherwise have.




Exercise:

8:15am-9:10am: Full Body


Sumo Deads (no straps, mixed grip)
Tempo: 10x
Warmup: 135 x 6, 185 x 3
Work sets: 225 x 5, 225 x 5
Increment: n/a
5RM: 275 x 5

Comments:
Kinda sh*tty form. Bizarrely difficult given that my max is at least 50lbs more than this and that I did this weight for 10 reps only three days ago. I didn't have the hyped-up feeling, focused feeling I like to have before I deadlift, though, so it's not really that surprising I suppose.

HS Leg Extensions
Tempo: 201
Warmup: none
Work sets: 70 x 5, 70 x 5
Increment: n/a
Guesstimate 5RM: 120 x 5

Comments:
1st set was very easy. 2nd fairly so. Okay concentration.

HS Seated Leg Curl
Tempo: 201
Warmup: none
Work sets: 80 x 5, 80 x 5
Increment: n/a
Guesstimate 5RM: 130 x 5

Comments:
Both sets were fairly easy.

H.S. Incline Press
Tempo: 201(first set), 10X(2nd set)
Warmup: 140 x 5
Work sets: 190 x 5, 190 x 5
Increment: +20lbs
Guesstimate 5RM: 240 x 5

Comments:
1st set was worringly difficult. I decided I was using a bit too slow of a tempo and sped up for the 2nd, which made it the 2nd fairly easy.

H.S. Iso-Row (w/o straps)
Tempo: 10X
Warmup: 90 x 5
Work sets: 160 x 5, 160 x 5
Increment: +20lbs
5RM: 230 x 5

Comments:
Both sets fairly easy. Good concentration on the 2nd one.

Dips
Tempo: 101
Warmup: none
Work sets: bdy x 5, bdy x 5
Increment: n/a
Guesstimate 5RM: +50 x 5

Comments:
Supersetted with the chins. 1st set started out with short ROM and I worked at going progressively deeper. Sorta a warm-up. 2nd set was 'normal' and fairly easy.

(Assisted) Chins
Tempo: 201
Warmup: none
Work sets: -40 x 5, -40 x 5
Increment: n/a
5RM: +20 x 5

Comments:
Great concentration. Fairly easy.


Seated DB Overhead Press
Tempo: 101
Warmup: 25's x 5
Work sets: 40's x 5, 40's x 5
Increment: n/a
5RM: 60's x 5

Comments:
Good. Fairly easy.

Reverse Pec Deck
Tempo: 201
Warmup: none
Work sets: 52.5 x 10, 60 x 5
Increment: n/a
Guesstimate 5RM: ???

Comments:
Just guessing here. 1st set was too easy, so I upped it for the 2nd, which was about right.

Incline DB Curl
Tempo: 202
Warmup: none
Work sets: 20's x 5, 20's x 5
Increment: n/a
5RM: 35's x 5

Comments:
Pathetically easy.

Calf Raise-performed on incline leg press
Tempo: 101
Warmup: none
Work sets: 125 x 5, 125 x 5
Increment: n/a
5RM: 250 x 5

Comments:
Easy.

Power Crunch
Tempo: 202
Warmup: none
Work sets: 35 x 5, 35 x 5
Increment: n/a
Guesstimate 5RM: +90 x 5

Comments:
Very easy.

Overall Comments
Good workout. During my previous HST cycles, I've generally always kept rest minimal(30s to 1 min between sets) even during the 5's and negatives, which is silly. I dunno why. Also, I normally haven't performed any warmups during the lower rep mini-cycles. I've never felt the need to perform warmups as a preventative to injury, but I think they do help increase my strength for the worksets.

This time, during the 5's (and negatives) I'm going to do at least two work sets (something I've done previously) as I tend to feel as though I'm not doing enough otherwise. Also, I'm going to perform a warmup set or two and take 3-5 minutes rest between my work sets, which makes much more sense (for the lower rep ranges) than what I was doing previously.



Diet:

5:30am:3/4 cup Flax Plus Cereal, 1/2 cup skim milk, 1 serving Syntrax Nectar(whey protein), 3g fish oil, , 3g CLA, 500mg ester-C, 400IU vitamin E(30g carbs/7g fiber, 30g protein, 8g fat)
7:40am: 2/3 scoop Syntrax Nectar, 25g B&I Aid, 10g BCAAs, 5g glutamine peptide, 5g glutamine, 1.5g creatine, 2.5g creatine, 25mg ephedrine, 200mg caffeine, 300mg R-ALA, 4 squirts In-Rage(25g carbs/0g fiber, 15g protein, 0g fat)
8:00am-9:00am: 25g B&I Aid, 10g sucrose, 10g BCAAs, 5g l-glutamine, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)
9:10am: 1 serving Met-Rx Protein Plus, 500mg ester-C, 200mg selenium, 6 squirts Lipoderm-Y (3g carbs/1g fiber, 22g protein, 1g fat)
10:00am: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
11:00am: Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
12:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
2:30pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
4:00pm:Lean Body Bar(16g carbs/1g fiber, 30g protein, 6g fat)
5:00pm: 2 Hollywood Cuts(200mg caffeine, 150mg norephedrine, 6mg yohimbine HCL), 12.5mg ephedrine
8:30pm: ZonePerfect Chicken Gumbo, 3g CLA, 3g fish oil(42g carbs/7g fiber, 28g proteinl, 18g fat)
11:00pm:400mg magnesium, 30mg l-opti-zinc

Totals:
Calories: 1787kcal
Carbs/Fiber: 177g/17g fiber
Protein/Free-form Aminos: 155g/44g
Fat: 39g

Comments:
Perfect.


Weight: 200lbs

Sleep: 7.5 hours

Miscelleneous Nope

RG570
05-19-2003, 08:22 PM
sounds like you need a visit from 1-800-ghost dance

rookiebldr
05-19-2003, 10:09 PM
I noticed the update to the sig immediately, but I see you've decided not to be too over do the significance. ;)

However, nice going, Ace. Despite your protestations, it's great to see you've passed and now can use it or not.

Paul Stagg
05-20-2003, 07:36 AM
LMAO @ the sig.

Satisfactory.

Relentless
05-20-2003, 10:58 AM
I just noticed the new sig elseboard and rushed over to your journal to check it out... congrats on passing the test
(not that there was really any doubt of you passing it, though...) :D

Blood&Iron
05-20-2003, 11:05 AM
Callahan, rookiebldr, Paul Stagg-

Thanks for the support.


RG570-

Huh? You lost me.

Justagirl
06-15-2003, 06:54 PM
Originally posted by Blood&Iron

Thank you.

Aren't you in a death metal band, anyway? You should be a misanthrope, too.

Obituary, Kreator, and Disincarnate used to be some of my favorites. I can't listen to them anymore. They sound like sludge.

Still enjoy Slayer, (old) Megadeth, and (old) Metallica, though.


SLAYER SUCKS! METALLICA SUCKS!

RG570
06-15-2003, 06:59 PM
:rolleyes:

rookiebldr
06-15-2003, 10:53 PM
Blood&Iron, you are more then just certified, you are an ace trainer too. Thanks, it was fun, I learned lots, and you were great to meet.

Budiak
06-16-2003, 01:27 AM
I bet he has every client on the big purple ball within minutes.


I saw a trainer having people do cable flyes while standing on a wobbleboard...its not the unstability that was dangerous, its that they could never hope to do a meaningful amount of weight if their only point of contact with teh floor is a 6x6 inch square piece of rubber. I have enough problem doing flyes with bw+ when I'm NOT on a wobbleboard.

rookiebldr
06-16-2003, 05:42 AM
Actually, he taught me the weight means nothing, it's the maximum number of reps on can do that will get you toned. After all, we don't want to get big and lumpy, yeck.

Budiak
06-16-2003, 05:42 AM
Thats it, I'm switching to Pilates.

Blood&Iron
07-22-2003, 09:05 PM
No, I'm not making an update. But since this is also the home for all things 'Firefly' (about which maybe 1 other person--and even he's doubtful--give a f*ck) I had to post this. Everyone else can leave now so as to spare themselves....

Blood&Iron
07-22-2003, 09:08 PM
And since I'm sure a few people were suckered in here by a post about which they could give a flying f*ck, let me say...

I'm still fat, but I'm getting leaner. I'm back on the 'Secret' Lyle-diet. I plan to hit 10% in the next two months.

rookiebldr
07-22-2003, 11:00 PM
You're right nobody gives a ****. ;)

"Well isn't that something, I knew you let her kiss you." - Reynolds



BTW, unless you've put on a ton of fat since I saw you a month ago, you are NOT fat. You are in fact proof of the progress that can be made with the routines and diet that you are doing. Secret diet or not it appears to be working. You will get that 10%!

Blood&Iron
07-23-2003, 08:03 AM
Originally posted by rookiebldr
You're right nobody gives a ****. ;)

"Well isn't that something, I knew you let her kiss you." - Reynolds

So whaddya think? Okay, good, great?

Myself, I thought that ep had everything. That's the ep that hooked me (It's actually probably lucky they showed them out of order when they originally aired the episodes; that was the 3rd episode that was shown)


Plus the most great one-liners in any hour of television or film I've seen:


Mal: How drunk was I last night?
Jayne: I dunno. I passed out.


Mal: Kill you? What kind of crappy planet is that?


Saffron: I've made the bed warm. And I've made myself ready for you.
Mal: Uhh, let's just sail on past the part where you explain what that means.


Mal: She was all naked. And articulate.


Jayne: Three men cam to kill me and they brought this. It is my very favorite gun.
Mal: You're offering me a trade?
Jayne: Trade? It's a steal.
Mal: She has a name!
Jayne: So does this. I call it 'Vera'


And more that I can't remember (Pathetically enought, all the above were from memory.)




BTW, unless you've put on a ton of fat since I saw you a month ago, you are NOT fat. You are in fact proof of the progress that can be made with the routines and diet that you are doing. Secret diet or not it appears to be working. You will get that 10%!
No, you're right I'm not "fat" fat, just fatter than I'd like (particularly after dieting for the better part of a year) But I think I've made steady progress--called it a very gradual bulk if you will. I'm about 210 now, with a lower bodyfat than when I was 190 two years ago. So, it's coming.

Thanks for the support.

Paul Stagg
07-23-2003, 08:09 AM
DAMMIT!

Blood&Iron
07-23-2003, 08:12 AM
Originally posted by Paul Stagg
DAMMIT!

Uhhh, you lost me there.

EDIT: Oh, I get it. You were like expecting a real journal entry? No worries. It would have been bereft of anything of interest or value anyway.

rookiebldr
07-23-2003, 07:10 PM
Originally posted by Blood&Iron
So whaddya think? Okay, good, great?

Myself, I thought that ep had everything. That's the ep that hooked me (It's actually probably lucky they showed them out of order when they originally aired the episodes; that was the 3rd episode that was shown)


You mentioned this one before as the one to lookout for. And it was the best one thus far. It had lots of twists to watch out for. I glad I finally got around to watching it.


Originally posted by Blood&Iron
Plus the most great one-liners in any hour of television or film I've seen:

And more that I can't remember (Pathetically enought, all the above were from memory.)


I recognize everyone of those quotes that you mentioned. That gun scene that you quoted was ****ing great!!!! This eps was definitely funny.



Originally posted by Blood&Iron
No, you're right I'm not "fat" fat, just fatter than I'd like (particularly after dieting for the better part of a year) But I think I've made steady progress--called it a very gradual bulk if you will. I'm about 210 now, with a lower bodyfat than when I was 190 two years ago. So, it's coming.

Thanks for the support.

210 - awesome!!! I should have taken pre-final-drive-to-10% pics when we were together last. It would have been great for the comparison.

Blood&Iron
07-23-2003, 08:25 PM
Originally posted by rookiebldr


You mentioned this one before as the one to lookout for. And it was the best one thus far. It had lots of twists to watch out for. I glad I finally got around to watching it.

I recognize everyone of those quotes that you mentioned. That gun scene that you quoted was ****ing great!!!! This eps was definitely funny.

Pretty much every episode after 'Our Mrs. Reynolds' is really good. There are a few that might be better dramatically or action wise. I just thought that one struck just the right balance between humor and drama/action.




210 - awesome!!! I should have taken pre-final-drive-to-10% pics when we were together last. It would have been great for the comparison.
I dunno that I look significantly different from how I did when we met. For most of the intervening time, I was just sorta eating what I wanted and doing HST (and no cardio) I pretty much was just maintaining--though I might have added a little muscle.

I think I weighed 205 or something when we met (or maybe I was down to 200) I got up to 212 about two weeks ago. Now, I'm 203-204 when depleted. About 207-210, carbed-up.

Hopefully, the next 6 weeks go as I'm hoping they will.

fuzz
07-23-2003, 08:57 PM
Have you ordered Leptigen 2? Whaddya think of it?

Blood&Iron
07-24-2003, 08:36 AM
Originally posted by fuzz
Have you ordered Leptigen 2? Whaddya think of it?
No, for awhile there I wasn't even frequenting the Avant Board. The last couple days, I've been spending a little time there, but I still haven't read the last few issues of M&M, nor am I really up on the latest of Avant's products.

Having skimmed the write up for Leptigen II, I'm frankly quite sceptical. I can't say it's for any great scientific reasons.

First, Leptigen 1 never overly impressed me (I ordered it, but that was before I knew what was in it) Bromocriptine and Leptigen together had a very nice synergistic effect (at least with regard to suppresing appetite) That, I'm quite certain however, was due to the simmondsin alone. Sans bromocriptine, Leptigen didn't do much more than give me gas.

Par made some pretty lofty claims for Leptigen I. And he's making even bigger ones for v2. My scepticism stems mainly from the fact (and this is much of why I was staying away from Avant's forums as well) that the "Avant" crowd tends to take studies and make pretty big speculative leaps. For example (and I'm totally making this up) if substance x does one thing in vitro, and substance y is a rate-limiting factor in that process, then combining X + Y will lead to substance x working that much better. Only, the body strives ceaslessly to maintain homeostasis, and in most instances this kind of stuff isn't going to work.

Leptigen II is, so far as I can tell, predicated on this kind of logic. Throw a bunch of stuff together (that theoretically will all work synergistically) and poof, it solves the problem of leptin dropping while dieting. It's not nearly that simple IMO. Quite simply, I don't think it's going to work as Par claims. Though I'm sure it will work to some degree (and might be worthwhile if one isn't expecting some miracle supplement).

Or I (quite possibly) be completely full of sh*t.

I'll probably order it anyway.

fuzz
07-24-2003, 09:50 AM
I spend a lot of time at the Avant board, more lurking then anything, and I would agree with most of your assessment. They do make some pretty big leaps from research to reality. However, their discussions go into a level of detail and depth that you don't find at any other board, and often the scientific talk is way over my head - but thats a big reason for why I like the board. It challenges me. I don't have the background knowledge to even start to understand some of the technical debates, so its hard for me to tell if supplement X could really do what they are proprosing.

As for Leptigen, though, Par has said he is trying to take a overall, systematic approach, which he thinks will help "outsmart" the body. Whether it can do that, I guess it remains to be seen. I'm anxiously awaiting feedback, because if LG2 does even half of what Par says it will be a great supplement. I don't think I'll buy any until I see some consistent possitive reports.

Anyways, I'm definitely giving absolved a try soon - my brief run with Lipoderm was good so I'm a little less skeptical.


Originally posted by Blood&Iron

No, for awhile there I wasn't even frequenting the Avant Board. The last couple days, I've been spending a little time there, but I still haven't read the last few issues of M&M, nor am I really up on the latest of Avant's products.

Having skimmed the write up for Leptigen II, I'm frankly quite sceptical. I can't say it's for any great scientific reasons.

First, Leptigen 1 never overly impressed me (I ordered it, but that was before I knew what was in it) Bromocriptine and Leptigen together had a very nice synergistic effect (at least with regard to suppresing appetite) That, I'm quite certain however, was due to the simmondsin alone. Sans bromocriptine, Leptigen didn't do much more than give me gas.

Par made some pretty lofty claims for Leptigen I. And he's making even bigger ones for v2. My scepticism stems mainly from the fact (and this is much of why I was staying away from Avant's forums as well) that the "Avant" crowd tends to take studies and make pretty big speculative leaps. For example (and I'm totally making this up) if substance x does one thing in vitro, and substance y is a rate-limiting factor in that process, then combining X + Y will lead to substance x working that much better. Only, the body strives ceaslessly to maintain homeostasis, and in most instances this kind of stuff isn't going to work.

Leptigen II is, so far as I can tell, predicated on this kind of logic. Throw a bunch of stuff together (that theoretically will all work synergistically) and poof, it solves the problem of leptin dropping while dieting. It's not nearly that simple IMO. Quite simply, I don't think it's going to work as Par claims. Though I'm sure it will work to some degree (and might be worthwhile if one isn't expecting some miracle supplement).

Or I (quite possibly) be completely full of sh*t.

I'll probably order it anyway.

Blood&Iron
07-24-2003, 10:02 AM
Originally posted by fuzz

Anyways, I'm definitely giving absolved a try soon - my brief run with Lipoderm was good so I'm a little less skeptical.


I think Lipoderm-Y is a great product.

I've tried various Avant products and have been pretty happy with all of them.

Ratings in a nutshell:
One(beta) - Great.
FL7: Okay.
In-Rage: Good.
Lipoderm-Y: Great.
Leptigen: Disappointed.

So, Leptigen was the only exception (I still have 1/3 of a bottle left) I'm sure v2 will be much better. I still doubt it will live up to Par's claims, however. If it does, I (along with many others) will be VERY, VERY impressed.

fuzz
07-24-2003, 10:29 AM
Have you used SuperOne or any of their newest PH's?

Blood&Iron
07-24-2003, 10:40 AM
Originally posted by fuzz
Have you used SuperOne or any of their newest PH's?
SuperOne is a 1fast thing, isn't it? Just has more 1-test.

Anyway, the only reason I ever even used One is because I thought the FDA would take swift action. I preordered it in January 2002, before it had even come out--assuming it would be made illegal in a matter of months.

I wasn't even sure I wanted to use it, but knew I regret it if I didn't seize the opportunity. I finally did end up using it (after about 5 months of hesitation) since I didn't want to let my $100 investment go down the drain (Did two two week cycles separated by about 2-3 months--one while bulking, the other while cutting.)

Haven't used any such prohormone product for muscle-building purposes since (I do use In-Rage as a preworkout stimulant), as I prefer to stay moderately 'natural'(whatever that means)--at least for the time being. So, no, I haven't tried any of their new PHs.

Blood&Iron
07-24-2003, 09:02 PM
Thursday July 24th, 2003


Ramblings
The workout I performed this evening should NOT have made me nearly as sick as it did. I felt like I was going to f*cking die. The "Lyle" diet, as I refer to it, is pretty extreme. And I suppose, I could chalk it up to that. But, if I really had the drive, I would have s*cked it up and continued. Part of me thinks I was goldbricking. And that that tendency is what keeps me from really achieving what I wish to accomplish.

I started off with deadlifts. Did my two sets. I was pretty spent, but I took longer rest periods than I really should as I was actually trying to avoid getting sick. I then moved onto to leg extensions supersetted with leg curls. Two sets of each. At this point, I started feeling pretty ill. I was sorta staring blankly off into the distance. As I was unracking the weights I kept knocking into things and looked like I had f*cking cerebral palsy. I was drenched in sweat--and I don't mean drenched as in, "Oh, there's a little trickle of sweat running down my side". I mean drenched as in, it looked like somebody had dumped a f*cking bucket of water on me. My heartrate was probably a good 160-170bpm. I took a 5 minute break and started feeling very slightly better, so I continued on. I don't think I really should have taken any sort of break. Anyway, I came back and hit two sets of Incline H.S. Chest Press with two sets of H.S. Iso Row. I was starting to get sicker. Too much rest. Maybe 2-3 minutes between sets. A set of dips. I pussied out on chins and did some pulldowns instead. Walked over to the trash can as I was really starting to think I might puke. Again, part of me thinks I was goldbricking, trying to make myself believe I was sicker than I really was so that I could justify the rest. I dunno. Another set of dips. Another set of chins. At this point, I was at about the hour mark. I should have been completely done with my workout, but I had a good 4-5 exercises left. I decided then that I had to take a break. I felt like absolute sh*t. I went into the locker room and laid down on one of the benches. No relief. My head was pounding. I felt like I might puke at any second. I went into a stall and stood over the toilet. I finally said "F*ck it" and went a bought a Gatorade. I drank it too fast, though, and it only made me feel worse. Again, went back to the stall and stood over the toilet. I made a half-assed attempt at inducing vomiting, because I thought I might feel better if I just puked and got it over with. But I didn't vomit and at this point I had been resting for about 15-20 minutes, and suddenly was starting to feel slightly better. So, I went back out. The rest of my workout was decent. I no longer felt ill. I finished it off without too much of the way of problems. But from start to finished, it had taken 1.5 hours. And I had made myself look like an idiot in front of much of the gym. Not that I care too much about that, but it bothers me it might have been unwarranted. I dunno. I can't really imagine having pushed myself harder (Well, I could but I'm pretty sure I would have puked or passed out, which would have been silly) I dunno if it's that I think I'm a pussy. Or I'm simply out of shape. I really don't think the workout should have resulted in such extreme illness. Maybe it was the dieting. I dunno. I'm just really pissed off and disappointed with myself.

Bleh.

Exercise:

6:30pm-8:00pm: Full Body


Sumo Deads (no straps, mixed grip)

HS Leg Extensions

HS Seated Leg Curl

H.S. Incline Press

H.S. Iso-Row (w/o straps)

Dips

Mag Pulldowns

Seated DB Overhead Press

Reverse Pec Deck

Incline DB Curl

Calf Raise-performed on incline leg press

Power Crunch



Diet:

On target.


Weight: 205lbs

Sleep: 7.5 hours

Miscelleneous Nope [/B][/QUOTE]

rookiebldr
07-24-2003, 09:55 PM
Pussy. ;)

fuzz
08-07-2003, 07:46 PM
*bump*

hows it going b&i?

ectx
08-07-2003, 08:17 PM
Originally posted by rookiebldr
Pussy. ;)

:withstupi















remember...I go for the easy insult...my brain is busy enough insulting powerman

Blood&Iron
08-07-2003, 09:31 PM
Originally posted by fuzz
*bump*

hows it going b&i?

I think I died.


Actually, lemme make a pseudo-journal entry.

Just hold on...

For those confused, my standard post when someone bumps an old journal or asks what happened to someone is: "I think he died." Now, that I've drained what tiny bit of humor this post might otherwise have had, I'll be on my way

Blood&Iron
08-07-2003, 09:32 PM
Originally posted by ectx

remember...I go for the easy insult...my brain is busy enough insulting powerman
No sh*t.

My grandma coulda done better than that. It's right under my avatar for chrissakes. C'mon, man!

Budiak
08-07-2003, 09:43 PM
EC! You suck!

Blood&Iron
08-07-2003, 09:52 PM
Thursday August ?th, 2003


Ramblings
Ask and ye shall receive...

Anyway, after slightly altering the workout that was so embarrassingly recounted in my previous journal entry, it actually went down pretty well today. Last week, I still ended up pretty sick at the end. Not quite so bad as the week before, but enough so that it wasn't fun. But this week, it really went well. Basically, just moved the isolation stuff for legs to the end of the workout, took slightly longer rest periods, and lowered the reps a bit (on some exercises, anyway) I think it was mostly a function of just doing this kinda HIT-like workout for a number of weeks now. My body's adapted a bit.

On the diet front, I exchanged a few emails recently with Lyle so as to clarify some aspects of his diet. I made a post at the beginning of this journal detailing the ways in which I'd f*cked up in my previous iteration of the diet. Most of these have been fixed. Oddly, though, Lyle said my old refeeds weren't really out of line (which I already knew "theoretically" they were okay), but I'm gonna stick to my toned-down version. Previously, I was eating around 1400-1500g of carbs in 36 hours--now it's more like 900-1000g. Plus, I've lowered the fat and fructose by cutting out some junk. I'm also doing better on the diet days. Although (and I suspected this previously) I'm still eating too many carbs. Basically, I'm f*cking with something fundamental to the diet, but it comes down to this: I feel like sh*t on low(ish) carbs. I can't think; I'm tired; I end up cheating. The biggest problem is the thinking. My job requires thinking all the time (I'm a programmer) so walking around in a haze (or more of one than I normally do) isn't really an option. So, I'm eating about half again the max number of carbs Lyle recommends. The calorie deficit is still on target, though, and although it quite possibly might be dooming me to failure, I'm gonna stick with it and see what happens. About 70% of my carbs come in the 2 hours before bed. Otherwise, I have real difficulty sleeping and I end up cheating. So far, this adaption has prevented the sort of cheating that marred my previous attempt with the diet.

I also received my Leptigen V2, and although I'm stil doubtful about it's efficacy, I'm gonna start using it this next week. I've also started using some Fl7 and Lipoderm I've had sitting around for awhile.

Still fat(ish) but I think I've gotten a bit leaner. I dunno, maybe 13-14%. Dunno if I want to have it tested; it'd probably just depress me. This is about the leanest I've ever been, though. Hovering around 201-202 depleted Maybe 207-209 carbed up. We'll see what happens.

Exercise:

4:45pm-6:00pm: Full Body


Sumo Deads (no straps, mixed grip)
On an odd note, I find sometimes I really pull to one side while deadlifting. One plate bashed into the floor way before the other. Sometimes I work out at a different Bally's than the one in my town and I don't have the same problem. It's bizarre. I suspect there's a gradient in the floor, or the bar I use is bent or something. I have no idea what's going on. Also, my lower back has been bothering me when I do high-rep deads. It's odd as this never used to be a problem. Previously, though, I rake the bar into my shin (to the point that they'd be bleeding) or I'd bash it in my thighs at the top of the movement (again, to the point of bleeding) I fixed this (as I know it's nasty to bleed on the gym equipment), but I suspect the alteration in form is what's causing the problem. I might try to swith back and just start wearing long pants while deadlifting.


H.S. Incline Press

H.S. Iso-Row (w/o straps)

Dips

Mag Pulldowns

Seated DB Overhead Press

Reverse Pec Deck

Incline DB Curl

HS Leg Extensions

HS Seated Leg Curl

Calf Raise




Diet:

On target.


Weight: 202lbs

Sleep: 7.5 hours

Miscelleneous Nope

ectx
08-08-2003, 10:47 AM
Originally posted by Blood&Iron

No sh*t.

My grandma coulda done better than that. It's right under my avatar for chrissakes. C'mon, man!

True, but your grandma's probably already read BlueBeard...you, however probably haven't. Why? Because you're a big pussy. And you call yourself a Vonnephile. Pfft!

Blood&Iron
08-08-2003, 10:51 AM
Originally posted by ectx


True, but your grandma's probably already read BlueBeard...you, however probably haven't. Why? Because you're a big pussy. And you call yourself a Vonnephile. Pfft!
That has absolutely nothing to do with me being a pussy, and everything to do with me being lazy and intellectually stunted.

See, how hard would that have been?

ectx
08-08-2003, 11:16 AM
You are lazy and intellectually stunted. You also have bounded rationality.





happy?

Blood&Iron
08-08-2003, 11:22 AM
Originally posted by ectx
You are lazy and intellectually stunted. You also have bounded rationality.





happy?
Were you a parrot in a previous life?

ectx
08-08-2003, 12:56 PM
Originally posted by ectx
You are lazy and intellectually stunted. You also have bounded rationality.


happy?

Note the addition of one completely new and original insult.



Now stop bothering my PhD caliber brain with your trifles. I have genes to clone and biochemical assays to conduct.









Help, I'm trapped in a lab and I have no desire to do my work this Friday afternoon

WillKuenzel
08-08-2003, 01:00 PM
Originally posted by ectx
Now stop bothering my PhD caliber brain with your trifles. I have genes to clone and biochemical assays to conduct.


What the hell are those? I'm not sure I want to know.


My ass says to bite it.

ectx
08-08-2003, 01:28 PM
That's so punny. :rolleyes:

WillKuenzel
08-08-2003, 01:39 PM
You wouldn't think it was punny if you actually saw my ass and tried to bite it.

Why don't you go get a wax or something?

ectx
08-08-2003, 01:58 PM
I present to you...Homeyield's ass:

http://www.ohr.org.il/judaism/nature/image/donkey.jpg

WillKuenzel
08-08-2003, 02:06 PM
Dumbass, you can't link to geocities! Find a better picture! Mine looks better. Its more striped from the stretch marks.


My ass is awesome! Its starting to take over other journals as well! :D


Sorry B&I.

Blood&Iron
08-08-2003, 02:08 PM
Originally posted by ectx
I present to you...Homeyield's ass:

http://www.geocities.com/moredonkeys/mariahok2.jpg
A red x?

PhD-caliber brain, huh?

Sure you didn't mean GED-caliber?


I'd threaten both of you for degenerating my journal, except this is the most action it's seen in a long time.

ectx
08-08-2003, 02:14 PM
Listen buddy...I can make a million copies of a single gene in one afternoon...I just can't spell or link images correctly...I also can't tie my shoes, but that's a completely different problem.



bah...bite homeyield's ass:

http://www.ohr.org.il/judaism/nature/image/donkey.jpg











happy?

Blood&Iron
08-08-2003, 02:16 PM
Originally posted by ectx
Listen buddy...I can make a million copies of a single gene in one afternoon...

What you do in the privacy of your bathroom should be kept there.

I think Paul Reubens proved that to us all.

fuzz
08-08-2003, 02:20 PM
I'd have to say B&I is winnin this battle, so far.

WillKuenzel
08-08-2003, 02:20 PM
EC's one of those exhibitionists. Ole Pauly ain't got nothing on him! So I've heard.

ectx
08-08-2003, 02:22 PM
shhhhhhhhh



and I do it in public.:cool:

JanesAddiction
08-08-2003, 10:26 PM
BnI

are u doing any cardio during the low cal days? i am on the diet as well.

Blood&Iron
08-09-2003, 08:44 AM
Originally posted by JanesAddiction
BnI

are u doing any cardio during the low cal days? i am on the diet as well.
I only do cardio on Wednesday and Thursday morning. Typically, 30min on an ellipltical ski-machine at the maximum speed I can maintain for that length of time (Typically, my heartrate is about 160-170bpm for the entire session)

I also have one extra training session Tuesday evening for arms/shoulders as I find the workouts are really long otherwise.

JanesAddiction
08-09-2003, 11:15 PM
Originally posted by Blood&Iron

I only do cardio on Wednesday and Thursday morning. Typically, 30min on an ellipltical ski-machine at the maximum speed I can maintain for that length of time (Typically, my heartrate is about 160-170bpm for the entire session)

I also have one extra training session Tuesday evening for arms/shoulders as I find the workouts are really long otherwise.

ok BnI

i was just wondering to see if it would make any difference than not doing any cardio at all. eating low calories to near painful starving levels is something i dont look forwards too. throw in cardio and its just a mess. but i do have to suck it up.

i have been doing this for 6 months already, i am on my 7th month. took me about a month to get used to some of things such as not overdoing refeeds, not eating too much on the days following it.

my results early were a gain of 2 lbs with fat loss of about one lb and 2 at times each month.the biggest diff came when i used su. i decided to use high doses of sodium usinate during most of the days of lower calories except the last two prior to refeed workout and the results have been much better. my fitness trainer who calipres me every month was a bit astonished with the results, asking if i was on any prohormones. the last two testings were 3 lbs gain and 2lbs fat loss and last month was 3.5lb gain and 3 lbs fat loss.

how are your results BnI?

JanesAddiction
08-09-2003, 11:24 PM
Originally posted by JanesAddiction
[B]

the biggest diff came when i used su. i decided to use high doses of sodium usinate during most of the days of lower calories except the last two prior to refeed workout and the results have been much better. B]

also the only supps i use it metabolift..or is it metabolife? and soduim usinate. may throw in creatine during high days to see if it would help since it is dirt cheap.

rookiebldr
08-10-2003, 05:34 AM
Originally posted by Blood&Iron
I'd threaten both of you for degenerating my journal, except this is the most action it's seen in a long time.

LOL, 'bout ****ing time this journal got used. Taking up valuable real estate and just sitting here. bah!



JanesAddiction, that is absolutely incredible results. It sounds like as you get the hang of the diet and exercise you can make better gains. It's not an easy diet / exercise routine, so well done making the progress.

Blood&Iron
08-10-2003, 05:43 PM
Originally posted by JanesAddiction



how are your results BnI?
So-so.

Mainly because I've messed up a number of aspects of the diet (Too many carbs on the low-calorie days and eating too much on the maintenance days) I've been trying to rectify this, and things have gone a bit better, but I've still got a ways to go.

Glad to hear it's worked out well for you. Out of curiousity how long had you been lifting/bodybuilding prior to using Lyle's approach?

JanesAddiction
08-10-2003, 08:05 PM
rookiebldr: thanks for the kind words. it is by far the toughest i have ever been put through. i have been on over a dozen diets prior to this for the past few years, been working with 4 different personal trainers and even a doctor. none of them worked for me.
the last personal trainer put up with me the most, who does my caliper checks. he tried several diets and none work, saying that i am his biggest challenge ever. he told me to get a thyroid check, and my blood tests came normal. i have never been below 20% bodyfat until now.

BnI: i appreciate the feedback, and thanks as well. i have been training for close to 3 years now. my bodyfat average is at 24% and starting this diet was at %26.3. will post pics if i do start a journal. the biggest difference was when i started su. i have tried all of the supplements you can think and none work for me. hydroxycut, tight,xenadrine, xenadrine ephredrine free, 7-keto, yohimburn, guggul, forskolin, ephedrine hci. i know they dont work since when i do a low calorie diet with this my fat loss doesnt move hardly. i would lose about a lb a week but mainly muscle. worked with 4 different personal trainers who have tried all approaches. the last one trains and meausers champion bodybuilders. i found su since my friend is a bit obese and she said she lost inches. so i tried some at different dosages, got measured by personal trainer and finally lost over one pound a week of pure fat. i stopped it long time ago since i got too sweaty and didnt feel good, but brought it up again to see how it works on lyle diet. it works very well. thanks

Marcel
08-13-2003, 08:12 PM
:boring:































:D

Marcel
08-13-2003, 08:14 PM
Originally posted by JanesAddiction
rookiebldr: thanks for the kind words. it is by far the toughest i have ever been put through. i have been on over a dozen diets prior to this for the past few years, been working with 4 different personal trainers and even a doctor. none of them worked for me.
the last personal trainer put up with me the most, who does my caliper checks. he tried several diets and none work, saying that i am his biggest challenge ever. he told me to get a thyroid check, and my blood tests came normal. i have never been below 20% bodyfat until now.

BnI: i appreciate the feedback, and thanks as well. i have been training for close to 3 years now. my bodyfat average is at 24% and starting this diet was at %26.3. will post pics if i do start a journal. the biggest difference was when i started su. i have tried all of the supplements you can think and none work for me. hydroxycut, tight,xenadrine, xenadrine ephredrine free, 7-keto, yohimburn, guggul, forskolin, ephedrine hci. i know they dont work since when i do a low calorie diet with this my fat loss doesnt move hardly. i would lose about a lb a week but mainly muscle. worked with 4 different personal trainers who have tried all approaches. the last one trains and meausers champion bodybuilders. i found su since my friend is a bit obese and she said she lost inches. so i tried some at different dosages, got measured by personal trainer and finally lost over one pound a week of pure fat. i stopped it long time ago since i got too sweaty and didnt feel good, but brought it up again to see how it works on lyle diet. it works very well. thanks

JanesAddiction - good job. This plan you and Blood are on must be darn good. Keep up the good work.

Marcel
08-13-2003, 08:17 PM
BTW, Blood the "boring" was directed towards you.

Now get to posting.

Blood&Iron
08-14-2003, 08:46 AM
Originally posted by Marcel
BTW, Blood the "boring" was directed towards you.

Man, my last few posts have been like poetry: stunningly beautiful. And wildly entertaining.

It's not my fault you have no appreciation for great writing.



Now get to posting.
Dude, I wouldn't be talking.

I thought you'd died.

This is like your first post in about a year.

Marcel
08-14-2003, 06:17 PM
Originally posted by Blood&Iron

Man, my last few posts have been like poetry: stunningly beautiful. And wildly entertaining.

It's not my fault you have no appreciation for great writing.





:evillaugh






Originally posted by Blood&Iron

Dude, I wouldn't be talking.

I thought you'd died.

This is like your first post in about a year.




No, no way.

I've been getting even MORE swole and ALL cut up, bro! :eek:















:help:





So when does Lyle's new book come out? He say anything about that anywhere?



Later Bloody Blood Blood.

Blood&Iron
08-15-2003, 07:31 PM
Friday August 15th, 2003


Ramblings
Okay, so it's no secret that power went out for the entire f*cking east coast. Let me recount my own joyful experience. It really wasn't bad at all compared to what most folks experience, but I think it useful as a lesson on how NOT to deal with unexpected adversity

The diet and training involved in Lyle's program, which I've been back on for 4 weeks now, is very tightly coupled. It's not really geared to be flexible. Either you adhere to the plan, or you don't. It also involves some very difficult training and severe caloric restriction, neither of which are particularly enjoyable. On Thursday, things sorta shift. I get to do a workout I enjoy (even if it does frequently make me severely nauseated), and I get to eat a bunch of stuff I like. Needless to say, I really look forward to Thursday. Additionally, the workout is a HIT-like affair.

I start preparing myself mentally a couple of days before hand, focusing my aggression, thinking about how I'm gonna tough things out even if I feel like puking. By the time, the workout roles around--if you'll allow me a bit of bombast--I've got something similar to the mindset a soldier might have if he's storming a bunker. There's one throught on my mind:
ARGGGGGGHHHH...KILL...DESTROY...GETTHEF*CKOUTTAMYWAY
I'm not saying this in any attempt to make myself seem tough (and I know it might seem that way) Frankly, I think I'm retarded for being this way. I've always admired those who deal with adversity with a smile. The footage of Arnold and his cohorts training in the 70's is what I wish my training was. Intense. Focused. And yet, done with a smile. I'm simply not capable of that. I have to work myself up into a frothing-at-the-mouth frenzy of near mental retardation to train intensely.

Anyway, back to the story. The last few weeks I've gone to visit my girlfriend on Thursday, doing my training at the Bally's in her town. It's a lot nicer than mine. She called me Thursday afternoon saying she'd be late at work and I probably shouldn't even bother coming over. I wanted to see her and had been looking forward to working out at the gym in her town, so I went anyway, figuring, if she couldn't get out of work it'd just be a an extra 40 minutes of driving (there and back). Anyway, I popped some ephedrine and caffeine, did a couple of snorts of In-Rage, and headed out on the highway with Slayer's 'Reign in Blood' blasting over my speakers. This was at 4:00pm. As I drove everything in my life was falling away. My job. My friends. Any problems I was having. I had one purpose: to lift. Nothing else mattered.

At 4:20 as I was approaching, traffic came to a standstill. 'What the f*ck is the problem you stupid f*cks? Move your f*cking cars cocksuckers!" After a good deal more swearing I finally got to my exit. It took about 20min longer than usual, and I made sure to pop an extra 12.5mg ephedrine to keep my edge. When I finally got off at the exit, I realized the traffic lights weren't working. More swearing ensued, but I finally made it to the gym. 'Damn, nobody's here," I thought "They must be stuck in traffic. Awesome." I walked into the gym, my whole being focused on the workout I was about to begin.

It was dark. All the trainers were milling around at the front counter. There were a couple of people in the shadows still training.

'The power's out. We're closed."

I stood there. Dumbfounded. I could hear the personal trainers talking among themselves, sharing what they'd heard on the radio: that it might be terrorism, or a solar flare. I figured it was terrorism. I frankly didn't give a f*ck. It could have been Armageddon and I wouldn't have care. The only thought in my mind was: my gym is closed.

I stared into the shadows. There were some small points of light on the ceiling. Emergency lights. It was dark, but you could kinda see. I was just standing by the wall; I didn't know what to do with myself. This couldn't be.

I went back up to the front counter.
"There still some light in there."
"Yeah, they're emergency lights; and there are windows up around the ceiling that let in some light." the guy replied
"Yeah, there's still some light in there. Why can't I workout?"
"Liability."
"I'll sign a waiver."
"Sorry, I can't"
"There's gotta be some sort of waiver I can sign."
"Sorry."

I went back to the wall, standing there. This couldn't be. I just stood there for twenty minutes. I didn't know what to do with myself. The power would come back on. It had to. I just had to wait. This wasn't possible.

After twenty minutes I went up to one of the guys milling around the front desk, a tall, red-haired guy with a beard. He looked like a powerlifter. Not particuarly lean, but strong. I dunno why, but I was guessing he was the manager.

'Are you the manager?'
'No, I'm a personal trainer."
"Oh, you're just a personal trainer. Where's the manager?" I asked curtly.
"Is there something I can help you with?"
"Isn't there some sort of waiver I can sign to workout?"
"No, I'm sorry"

I pointed to two other people, hidden in the darkness, still lifting.
"What about those people?"
"They're personal trainers."
"I was a personal trainer at another Bally's"
"What about now?"

At this point, what I should have done was lie. Sh*t, only one of the PT's cell-phones were working. There was probably no one at the club I had worked out. How would they have found out? Instead, I did the stupid thing.

"No, I stopped about two months ago. I'll sign a new contract if I can workout."
"I'm sorry, we can't do that."
"Why?"
"We can't"

I tried one last time.
"Just let me workout. I'm not gonna hurt myself."
"I'm sorry."

All the rage, all the aggression I had built up for my workout was boiling up. It had nowhere to go. I felt like screaming. Instead, I punched the wall (As a side note, I've punched many things in frustration. Public telephones. Vending machines. Many different variations of walls. One of them was brick; I fractured my left most metacarpal in right hand. I tend not to punch walls anymore. It's not much, but it's a first stop. At that point, I didn't give a f*ck though.)

"Hey, don't hurt my wall." the guy at the front desk called out.

"It's only a workout." the tall, red-haired guy chimed in.

Only a workout?

ONLY a workout? It was the only thing. It was everything. It was salvation.

"It's f*cked." I replied without even looking at him.

And then I walked out.


Afterword
I spent the next forty minutes pacing around my car outside. Trying to figure out if I could do chins from one of the evergreens outside. Contemplated trying to deadlift my car (not that I could, though I did set up and tentatively grip the front bumper)

Yes, I'm a retard. And I'll probably go back to the gym and apologize for being a spaz. Although I didn't directly verbally assault anyone, I did act ghey. Hopefully I'm not banned for leaving a big fist imprint in the wall of the gym.

That night I had trouble sleeping. I couldn't focus. Nothing seemed to matter much. All I could think about was that I'd missed my workout.

While power hadn't come on by the next day, I found out a nearby community hadn't lost power, so the first thing I did the this morning was head to a gym there. Cool, small gym. I worked out for two hours.

It was wonderful.

And once more, I am redeemed.


Yes, I realize I'm a retard and should probably be on some sorta medication.

Exercise:

1:15pm-3:16pm: Full Body


Sumo Deads (no straps, mixed grip)

DB Incline Press

T-bar Row

Dips

Chins

Seated DB Overhead Press

Plate-loaded Rear Delt Machine

Incline DB Curl

Standing Alternating Cheat Curls

Plate-loaded Machine Deadlift

Leg Extensions

Leg Curls[b]

[B]Calf Raise

Assorted Curl and Tricep Jockeying



Diet:

Bleh


Weight: 205lbs

Sleep: 9 hours.

JanesAddiction
08-15-2003, 09:25 PM
marcel: thank you very much for the props. ive tried every diet, from eating for your blood type to atkins to cyclic keto diet to body for life and none work for me.

the fat loss and muscle enhancement withou the su is good but it takes time to see results. around 8 weeks and up is when you get changes in the mirror. with su the results are eexcellent. will post pics from 26% to between 19-20%. a huge difference while doing this.

rookiebldr
08-16-2003, 06:51 AM
HOLY ****, now that's intensity!!!!


BTW Marcel, what the **** have you been up to? You may have been working out but you've been away as if you've been in prison! :eek:

Marcel
08-16-2003, 09:57 PM
Originally posted by Blood&Iron
Friday August 15th, 2003


Ramblings
Okay, so it's no secret that power went out for the entire f*cking east coast. Let me recount my own joyful experience. It really wasn't bad at all compared to what most folks experience, but I think it useful as a lesson on how NOT to deal with unexpected adversity

The diet and training involved in Lyle's program, which I've been back on for 4 weeks now, is very tightly coupled. It's not really geared to be flexible. Either you adhere to the plan, or you don't. It also involves some very difficult training and severe caloric restriction, neither of which are particularly enjoyable. On Thursday, things sorta shift. I get to do a workout I enjoy (even if it does frequently make me severely nauseated), and I get to eat a bunch of stuff I like. Needless to say, I really look forward to Thursday. Additionally, the workout is a HIT-like affair.

I start preparing myself mentally a couple of days before hand, focusing my aggression, thinking about how I'm gonna tough things out even if I feel like puking. By the time, the workout roles around--if you'll allow me a bit of bombast--I've got something similar to the mindset a soldier might have if he's storming a bunker. There's one throught on my mind:
ARGGGGGGHHHH...KILL...DESTROY...GETTHEF*CKOUTTAMYWAY
I'm not saying this in any attempt to make myself seem tough (and I know it might seem that way) Frankly, I think I'm retarded for being this way. I've always admired those who deal with adversity with a smile. The footage of Arnold and his cohorts training in the 70's is what I wish my training was. Intense. Focused. And yet, done with a smile. I'm simply not capable of that. I have to work myself up into a frothing-at-the-mouth frenzy of near mental retardation to train intensely.

Anyway, back to the story. The last few weeks I've gone to visit my girlfriend on Thursday, doing my training at the Bally's in her town. It's a lot nicer than mine. She called me Thursday afternoon saying she'd be late at work and I probably shouldn't even bother coming over. I wanted to see her and had been looking forward to working out at the gym in her town, so I went anyway, figuring, if she couldn't get out of work it'd just be a an extra 40 minutes of driving (there and back). Anyway, I popped some ephedrine and caffeine, did a couple of snorts of In-Rage, and headed out on the highway with Slayer's 'Reign in Blood' blasting over my speakers. This was at 4:00pm. As I drove everything in my life was falling away. My job. My friends. Any problems I was having. I had one purpose: to lift. Nothing else mattered.

At 4:20 as I was approaching, traffic came to a standstill. 'What the f*ck is the problem you stupid f*cks? Move your f*cking cars cocksuckers!" After a good deal more swearing I finally got to my exit. It took about 20min longer than usual, and I made sure to pop an extra 12.5mg ephedrine to keep my edge. When I finally got off at the exit, I realized the traffic lights weren't working. More swearing ensued, but I finally made it to the gym. 'Damn, nobody's here," I thought "They must be stuck in traffic. Awesome." I walked into the gym, my whole being focused on the workout I was about to begin.

It was dark. All the trainers were milling around at the front counter. There were a couple of people in the shadows still training.

'The power's out. We're closed."

I stood there. Dumbfounded. I could hear the personal trainers talking among themselves, sharing what they'd heard on the radio: that it might be terrorism, or a solar flare. I figured it was terrorism. I frankly didn't give a f*ck. It could have been Armageddon and I wouldn't have care. The only thought in my mind was: my gym is closed.

I stared into the shadows. There were some small points of light on the ceiling. Emergency lights. It was dark, but you could kinda see. I was just standing by the wall; I didn't know what to do with myself. This couldn't be.

I went back up to the front counter.
"There still some light in there."
"Yeah, they're emergency lights; and there are windows up around the ceiling that let in some light." the guy replied
"Yeah, there's still some light in there. Why can't I workout?"
"Liability."
"I'll sign a waiver."
"Sorry, I can't"
"There's gotta be some sort of waiver I can sign."
"Sorry."

I went back to the wall, standing there. This couldn't be. I just stood there for twenty minutes. I didn't know what to do with myself. The power would come back on. It had to. I just had to wait. This wasn't possible.

After twenty minutes I went up to one of the guys milling around the front desk, a tall, red-haired guy with a beard. He looked like a powerlifter. Not particuarly lean, but strong. I dunno why, but I was guessing he was the manager.

'Are you the manager?'
'No, I'm a personal trainer."
"Oh, you're just a personal trainer. Where's the manager?" I asked curtly.
"Is there something I can help you with?"
"Isn't there some sort of waiver I can sign to workout?"
"No, I'm sorry"

I pointed to two other people, hidden in the darkness, still lifting.
"What about those people?"
"They're personal trainers."
"I was a personal trainer at another Bally's"
"What about now?"

At this point, what I should have done was lie. Sh*t, only one of the PT's cell-phones were working. There was probably no one at the club I had worked out. How would they have found out? Instead, I did the stupid thing.

"No, I stopped about two months ago. I'll sign a new contract if I can workout."
"I'm sorry, we can't do that."
"Why?"
"We can't"

I tried one last time.
"Just let me workout. I'm not gonna hurt myself."
"I'm sorry."

All the rage, all the aggression I had built up for my workout was boiling up. It had nowhere to go. I felt like screaming. Instead, I punched the wall (As a side note, I've punched many things in frustration. Public telephones. Vending machines. Many different variations of walls. One of them was brick; I fractured my left most metacarpal in right hand. I tend not to punch walls anymore. It's not much, but it's a first stop. At that point, I didn't give a f*ck though.)

"Hey, don't hurt my wall." the guy at the front desk called out.

"It's only a workout." the tall, red-haired guy chimed in.

Only a workout?

ONLY a workout? It was the only thing. It was everything. It was salvation.

"It's f*cked." I replied without even looking at him.

And then I walked out.


Afterword
I spent the next forty minutes pacing around my car outside. Trying to figure out if I could do chins from one of the evergreens outside. Contemplated trying to deadlift my car (not that I could, though I did set up and tentatively grip the front bumper)

Yes, I'm a retard. And I'll probably go back to the gym and apologize for being a spaz. Although I didn't directly verbally assault anyone, I did act ghey. Hopefully I'm not banned for leaving a big fist imprint in the wall of the gym.

That night I had trouble sleeping. I couldn't focus. Nothing seemed to matter much. All I could think about was that I'd missed my workout.

While power hadn't come on by the next day, I found out a nearby community hadn't lost power, so the first thing I did the this morning was head to a gym there. Cool, small gym. I worked out for two hours.

It was wonderful.

And once more, I am redeemed.


Yes, I realize I'm a retard and should probably be on some sorta medication.

Exercise:

1:15pm-3:16pm: Full Body


Sumo Deads (no straps, mixed grip)

DB Incline Press

T-bar Row

Dips

Chins

Seated DB Overhead Press

Plate-loaded Rear Delt Machine

Incline DB Curl

Standing Alternating Cheat Curls

Plate-loaded Machine Deadlift

Leg Extensions

Leg Curls[b]

[B]Calf Raise

Assorted Curl and Tricep Jockeying



Diet:

Bleh


Weight: 205lbs

Sleep: 9 hours.


ROFFLMFAO!

That's what I'm talkin about!

Marcel
08-16-2003, 10:02 PM
Originally posted by rookiebldr
HOLY ****, now that's intensity!!!!


BTW Marcel, what the **** have you been up to? You may have been working out but you've been away as if you've been in prison! :eek:

Haha. Hey Rookie wazzup?

Me? I've been real busy. No prison here that's for sure! tuttut

I'll have to hop over to your journal and see what you've been up to.

rookiebldr
08-31-2003, 02:22 PM
Blood&Iron,

Hey, I don't think I've said thanks lately. Thanks for helping out when you could and hooking me on Firefly. To bad Firefly had to end.

-Jeff.

Blood&Iron
08-31-2003, 02:47 PM
Originally posted by rookiebldr
Blood&Iron,

Hey, I don't think I've said thanks lately. Thanks for helping out when you could and hooking me on Firefly. To bad Firefly had to end.

-Jeff.
There is a wonderful Buddhist quote:
"You see this goblet? For me, this glass is already broken. I enjoy it; I drink out of it. It holds my water admirably, sometimes even reflecting the sun in beautiful patterns. If I should tap it, it has a lovely ring to it. But when I put this glass on a shelf and the wind knocks it over or my elbow brushes it off the table and it falls to the ground and shatters, I say, 'Of course.' When I understand that this glass is already broken, every moment with it is precious."

Thank you.

Peace.

ectx
08-31-2003, 04:39 PM
Zen and the art of bodybuilding?