A New Level

[ectx]

Spurs up 2. where the hell's your team?

[twcolabear]

hey! where are your updates?
:whip: I warned you my smily will come after you

[Punky]

So I'm getting crap about MY journal Mr. My Journal Was Found On Page 3????

[ectx]

post yo workout, cabron.

for the record, I had to do a search for Stacy's journal. It was beyond page 6.

[Punky]

Rene, glad to know you missed me SO much that you'd search all the way to page 6. You're so sweet :P

Shane....don't be gay.

[Shane]

Reinier - Yes, women are insane.

MMN - Yup, the young man from Holland says many sig worthy things.

Wikked - Glad to see you back man. I pulled my right bicep (the short head) while doing pull-ups. It's almost healed but I can still feel it. I gotta get around to getting some glucosamine.

Ec - Ahem. My team's playing the Timberwolves right now. Your's is sitting at home crying. :D

Anna - Here they are. Bite me. :p

Punky - Hey, what'are you talking about? My journal is on page 1...now :angel:

Ec - Sorry man. I've been busy working, class, and watching the Lakers spank the Spurs. :evillaugh

Punky - Goober. I'm posting again. The gayness is gone. :strong:

UPDATE FOR 5.6.04

SLEEP - 4 hours

LIFTING - 1 minute rest between all sets
LAT PULLDOWN
70# x 10
130# x 10
180# x 10 x 3

CABLE ROW
180# x 8 x 3

HS HIGH ROW
135ps x 8 x 3

HS ROW
125ps x 8 x 3

OTHER EXERCISE
None

[Shane]

UPDATE FOR 5.7.04

SLEEP
4 hours

LIFTING - 1 minute rest between sets
HS SHOULDER PRESS
115#ps x 8 x 3

UPRIGHT ROW
105# x 8 x 3

LATERAL RAISE
25# Db's x 12 x 3

OTHER EXERCISE
Treadmill - 20 minutes @ 4 mph

[Shane]

UPDATE FOR 5.10.04

SLEEP
5 hours

LIFTING - 1 minute rest between sets
INCLINE PRESS
135# x 10
225# x 5
225# x 3
225# x 2

SS/W

INCLINE DB CURL
25# Db's x 15 x 3

DUMBBELL BENCH PRESS
95# Db's x 8 x 3

SS/W

DB HAMMER CURL
30# Db's x 8

DIPS
Bw# x 15 x 3

OTHER EXERCISE
None

[Shane]

UPDATE FOR 5.13.04

SLEEP
6 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN
130# x 10
180# x 9 x 3

CABLE ROW
180# x 9 x 3

HS HIGH ROW
135#ps x 8 x 2

REVERSE FLYE MACHINE
120# x 12 x 2

OTHER EXERCISE
Shooting baskets - 30 minutes

[Shane]

UPDATE FOR 5.14.04

SLEEP
6 hours

LIFTING - 1 minute rest between sets
HS SHOULDER PRESS
125#ps x 8 x 3

UPRIGHT ROW
105# x 10 x 3

LATERAL RAISE
25# Db's x 12 x 3

OTHER EXERCISE
Treadmill - 30 minutes @ 4mph

[Shane]

UPDATE FOR 5.17.04

SLEEP
6 hours

LIFTING - 1 minute rest between sets
INCLINE BENCH PRESS
135# x 10
225# x 5
225# x 3
225# x 3

SS/W

INCLINE DUMBBELL CURL
25# Db's x 15 x 3

HS PRESS
90#ps x 8 x 3

DB HAMMER CURLS
30# Db's x 10 x 3

OTHER EXERCISE
Treadmill - 30 min. @ 4mph

[Shane]

UPDATE FOR 5.21.04

SLEEP
2 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN
130# x 10
180# x 10 x 3

CABLE ROW
180# x 10 x 3

HS SHOULDER PRESS
135#ps x 6
135#ps x 5

T-BAR ROW
105# x 10 x 3

UPRIGHT ROW
115# x 8 x 3

REVERSE FLYE
120# x 12
135# x 10

BACK EXTENSION
Bw+15# x 15 x 3

OTHER EXERCISE
Shooting baskets - 30 minutes

SONG OF THE DAY
KORN - BLIND

OTHER STUFF
Sorry I haven't updated lately. I've been pretty busy and time online has been spent doing other stuff. I'll keep the updates regular again now though.
Now give me a cookie.

[Reinier]

http://www.whoi.edu/generalinfo/buttery/cookie.gif

:thumbup:

[Coke]

How nice of you to bless us with your presence -:D ...j/k - always good to see you bro, still doing some good work.

[Punky]

Sleep 2 hours???? What's up with that, poptart??? What's keepin' you so busy, I miss chatting with you!

Take Care,

Stacy

[ectx]

NO COOKIE FOR JOO!


How old is she, btw? ;)

[Reinier]

UPDATE FOR 5.21.04

SLEEP
2 hours

I've been pretty busy


How old is she?

Damn. You guys really understand one another don't you

[Punky]

They're evil twins that's why. Except one is fatter than the other and one is cuter. They can figure out which is which.

[Shane]

Reinier - Thanks man. :)

CoCoa - Ya ya, hehe. Thanks man.

Punky - Yup. 2 hours. Sucks huh? :( Well, it wasn't too bad. ;) I'll yap at you later.

Ectx - 27

Reinier - Ec's just tryin' to be like me. :p

Punky - Pfft. Like that's hard to figure out. Obviously I'm the cute one. :D

Update for Monday, 6.24.04

SLEEP
2 hours

LIFTING
Bench Press
45# x 12
135# x 10
225# x 8
255# x 3
255# x 3

Incline Dumbbell Press
85# Db’s x 7
85# Db’s x 6

HS Press
100# x 5
100# x 4
100# x 4

Seated Dumbbell Curls
30#’s x 12
30#’s x 12
30#’s x 12

Dumbbell Hammer Curls
30#’s x 15
30#’s x 15
30#’s x 15

OTHER EXERCISE
Swimming – 30 minutes

SONG OF THE DAY
Revis – Caught In The Rain

OTHER STUFF
Not much…

[twcolabear]

"Sleep 2 hrs"
Get more sleep!

[Reinier]

How can you survive on that little sleep.

that kinda rocks. You could like, get stuff done

[Focused70]

2 hours isn't sleep...it's a powernap! :eek:

Stash

[Coke]

Fine chest and bicep session dude.

[McBain]

SONG OF THE DAY
shane - is a big fat jerk

[Punky]

You told me earlier that your song for the day was "She Bangs" by William Hung.

;) Stacy

[Shane]

Anna - Aye aye cap'n.

Reinier - I'm not sure man. It kinda sucks cuz I'm not really tired but my eyes feel dry, but by the evening I feel as if I'd slept a normal amount so I don't feel like going to sleep early. *Shrugs* Go figure.

Soba - You're right man. I'll have to drug myself up. hehe. Btw, welcome to my journal.

CoCoa - Thanks man.

MCBain - LOL. What's that for man? Did I forget to call you or something? :cry:

Betty Crocker - You will die like a dog for letting out my secret! :swear: Now make me some brownies! :angel:

UPDATE FOR MONDAY JUNE 6th, 2004

SLEEP
5 hours

[BLIFTING[/B]
BENCH PRESS - 90 sec. rest between sets
95# x 10
135# x 10
185# x 5
225# x 8
255# x 4
225# x 3

- Strength on this dropped a little. I guess cuz all I've been doing was inclines. And the fact that I didn't work out last week probably had somethign to do with this as well. :angel:

INCLINE PRESS - 1 minute rest after superset
225# x 4
225# x 4

- I still hate inclines.

SS/W
INCLINE DUMBBELL CURLS
30#'s x 12
30#'s x 12

- Arm's feeling almost healed. Just a tad tender. Maybe another week and I can actually start doing arms for real. Yay.

DUMBBELL BENCH PRESS - 1 minute rest after superset
85# Db's x 12, 12, 12

SS/W

SEATED DUMBBELL CURL
30# Db's x 12, 12, 12

MACHINE CHEST PRESS DROP SET
255# x 10 -> 210# x 5 -> 185# x 4 -> 155# x 5

HS PREACHER CURL - 1 minute rest between sets
50# x 12, 12, 12

DECLINE SIT-UPS - 1 minute rest between sets
Bw# x 15, 15, 15

OTHER EXERCISE
Calisthenic drill - 10 minutes
Swimming - 30 minutes
Kickboxing - 5 - 3 minute rounds w/1 minute rest intervals
Treadmill - 20 minutes - 1 min. @ 4mph alt/w 1 min. @ 8mph

SONG OF THE DAY
Trapt - Still Frame

OTHER STUFF
Hmm...can't think of much else. Went bowling after work and working out. I still suck at bowling. And I lost a couple games of pool by scratching on the 8 ball. I hate that.

[Wikked1]

Nice workout dude! Damn man with all the "additional" stuff you have going on you should be able to drop bf like a bad habit!

[twcolabear]

that's quite a workout! glad to see you back and posting songs of the day :)

[ectx]

looks good chaindejo. What happened to the arm? I didn't realize you'd hurt it...perhaps you should post more often? :p


about freakin' time cabron! You owe me several "ec is a God" posts

[Punky]

Secret?? What secret??

[chops]

whats a calissomething drill thingy

[Shane]

Wikked - Thanks man. Good to see you working out again too! Yeah, I'm trying to fit my other summer activities in.

Anna - Well I didn't want to look like a geisha or anything ya know...

El Chupa Cabra - I pulled my right bicep (short head) man. I kept doing stuff with it so it wouldn't heal but I eased up and now it's healing pretty quick. Where you been? lol. No serious back or bicep work because of it. But it's feeling better.

Punky - The secret that my 'real' song of the day was She Bangs. Pfft. How quickly you forget. :D

chops - Hey! It's a calisthenic drill I do. I have different variations I've used but today I did I 10 squat jumps, 10 pushups, and 10 sit-ups, rinse and repeat for 10 minutes. Give it a try. :D

[Shane]

06.08.2004

SLEEP
5 hours

LIFTING
SQUATS - 1 minute rest between sets
225# x 15
225# x 15
225# x 15

- Went real light on these just to 'get back into it'. Did I ever mention I hate doing high reps?

LEG CURLS
70# x 8
70# x 8
70# x 8

DECLINE SIT-UPS
Bw# x 15 x 3

SIDE BENDS
40# Db x 15 x 3

HIGH/LOW WOODCHOP
60# x 20 x 3

OTHER EXERCISE
Shooting baskets - 1 hour
Swimming - 30 minutes
Kali sticks and sword work - 30 minutes

SONG OF THE DAY
Evanescence - Fallen

OTHER STUFF
My brain isn't too much into thinking at the moment which is a radical change from the norm, so I'm gonna run with it for a bit. Toodles.

[twcolabear]

quite a workout, keep posting regularly :)
and you got my song !

[Shane]

UPDATE FOR WEDNESDAY 6.9.04

Anna - Yeees, it is my song now. :p

SLEEP
5 hours

LIFTING
None

OTHER EXERCISE
Calisthenic Drill - 10 minutes
Swimming - 30 minutes
Treadmill - 20 minutes - 1 min. @ 4mph alt/w 1 min. @ 8mph

SONG OF THE DAY
Sammy Hagar - Mas Tequila

OTHER STUFF
Summer tan is coming back. Yay.

[WillKuenzel]

I think you get too much sleep. :p

[Shane]

Will - I think you're right....if I was a shark. :p

UPDATE FOR THURSDAY, 06.10.04

SLEEP
4 hours

LIFTING
LAT PULLDOWN
100# x 10
170# x 10
170# x 10
170# x 10

SS/W

TRICEP PRESSDOWN Followed by 60 seconds of rest
70# x 10
70# x 10
70# x 10

CABLE LOW ROW
170# x 10
170# x 10
170# x 10

SS/W

OVERHEAD DB TRICEPS EXTENSION Followed by 60 seconds of rest
60# x 10
60# x 10
60# x 10

DUMBBELL ROW
80# Db x 10
80# Db x 10
80# Db x 10

SS/W

LYING TRICEP EXTENSION Followed by 45 seconds of rest
75# x 10
75# x 10
75# x 10

BB PULLOVERS
65# x 10
65# x 10
65# x 10

SS/W not a damn thing

OTHER EXERCISE
Swimming - 30 minutes
Thai Pads - 3 x 3 min. on/1 min. off
Kali Sticks - 3 x 3 min. on/1 min. off
Shooting baskets (light) - 30 minutes

SONG OF THE DAY
Metallica - Wherever I May Roam

OTHER STUFF
I'm going a little lighter and a little higher on the volume and trying to focus on perfect form and a slightly slower tempo. I am one tired little bitch. I think the not sleeping is catching up to me. I don't know why I hardly ever feel tired. Funny thing was my buddy was in town and we were eating with his wifes family and her dad, who was a SEAL, said I should of tried BUDS since I did well without much sleep and like the water. Screw that. I'd rather get more sleep. lol. Now if you'll excuse me I'm gonna go make some tortillas so I can fill them with buter and clog my arteries.

[Shane]

06.11.04

SLEEP
2 hours (but it was for a good reason)

LIFTING
I didn't lift today. :( Was supposed to do shoulders. But I think my shoulders got enough work this week between chest/back/swimming/swordwork.

OTHER EXERCISE
Swimming - 30 minutes...at 7am...brrrr...
Heavy bag - 3 x 3 min. on/1 min. off
Target bag - 3 x 3 min. on/1 min. off
Calisthenic drill - 10 minutes

SONG OF THE DAY
The Darkness - A Thing Called Love (hehe)

OTHER STUFF
My muskles are sore. One of the trainers at my gym is also a massage therapist and wants to trade martial arts lessons for massages. I think I'm going to take her up on that on Monday. I don't have a lot else to say right now cuz the hamster in my head fell asleep on his wheel. Zzzzzzz

[rookiebldr]

Finally some sleep, yeah!

[WillKuenzel]

LOL, I bet that's all she wants to trade. ;)

[Reinier]

You're such a slut Shane.

I want to grow up to be just like you.

[Focused70]

dude, I can't function on 2 hours sleep.

the least I've ever gotten was 4 hours...and that wasn't too long ago. thank god those nights aren't too often.

lotsa volume in your effortz. nice, mang. oh and reading your the beginning of teh journal is a hoot.

Stash

[Punky]

Hi Shane....I found your journal next to mine!! Where have ya been?? Hope life is good.

:) Stacy

[Leprechaun]

Sleep good...but swordfighting even better...rock on!

[Shane]

WHOA

Rookie - Yes my friend, sleep is good. Too bad I haven't been getting much of it. My own damn fault though. :bang:

Will - Hehe. Actually, yeah, that's all we're trading. I have zero attraction to her but she gives good massages so it's a good trade.

Reinier - From what you tell me you're well on your way man! Except I'm not really a slut. No, really!

Stash - Hi man. Welcome to my journal. Don't mind the cobwebs. They are just from lack of consistent use recently. I was informed by EC we have a bet that's still on so I guess I better dust off ye ole journal. I've raad your journal though. I'll be in there in a bit.

StacE - Hi goober. I've been around. Lazy, but around. I'll say more about that below.

Leprechaun - Hi man. Welcome to my journal. Swordfighting is fun. Doing kali, fencing, or kendo can actually be a decent workout. ;)

SLEEP - 6 hours

LIFTING
BENCH PRESS
45# x 10
95# x 10
135# x 6
185# x 3
205# x 1
225# x 1 end warmup...
255# x 3, 2, 2

LAT PULLDOWN
70# x 10
120# x 5 end warmup...
170# x 8, 8, 8, 8

SEATED CABLE ROW
160# x 8, 8, 8, 8

DECLINE SIT-UPS
BW# x 20, 17, 15, 14

OTHER EXERCISE
TREADMILL - 1 mile run - 8:02 (yeah, I know. That's ffffffreakin' pathetic.)
LEISURE SWIMMING - 30 minutes
WILL LIFT AGAIN TONIGHT SO STAY TUNED

SONG OF THE DAY
I have no idea what the song was. It had great guitar riffs in it though. It sounded like maybe Testament or something. I want to find out the song so I can learn it but um....anyway, I have no clue what song it was. Was a cool song though.

OTHER STUFF
Well, my sorry ass hasn't worked out since my last update. Unless you count swimming, dancing or playing pool or bowling as working out (for the record I only count swimming and maaaybe dancing). So anyway, I've been hanging out with friends way too much and sleeping about 3-4 hours a night...drinking way too much. I think I've been in a drunken stupor 5 times in the past 2 weeks which isn't typical for me cuz I'm normally only in a drunken stupor about once a month. So I decided to get up and go to the gym this morning and had my crappy workout. My strength and endurance were both pretty pathetic. I'm gonna spend this week getting back on the ball and then bump it up. In the meantime, I'll workout again tonight. Viva la revolucion...

[Shorty]

hmmmm... journal on page 3 hu? What's up with that? :whip:
And you're still not sleeping. tuttut

j/k.. just saying :hello: and bumping up your journal ;)

wow, i think I used enough smilies for 1 post

[Coke]

...lol, looks like you've been having a great time this summer - ;) - Cool session.

[Focused70]

Swimming and dancing count. ESPECIALLY dancing.

Sure Elvis hasn't left the building yet? lol.

Stash

[Punky]

Hi Shane....lazy is you and me both, but I've been working out again too, eating, well, still needs work.

Get some sleep and have a good 4th!

:) Stacy

[Shane]

Shorty - Hey, welcome back to my journal. Thanks for lifting me from page 3 but yeah, I still don't sleep as much as I should. :D

CoCoa - Yeah, summers going pretty good so far. Hopefully it'll get better too. ;)

Stash - Well then I did more exercising then I thought. hehe. Right now I need all the extra cardio I can get.

Stace - Happy 4th punk! Well, at least you're eating cleaner than me. Why do you think I'm not posting my diet? pfft. ;)

SLEEP
5 hours

LIFTING - PUSH DAY
BENCH PRESS - 135 x 10, 10 (warmup), 225 x 8.5, 255 x 3, 2

- I've gotten weak. On the 9th rep with 225 I was about 2 inches short of lock out but I just couldn't push the bar up so my spotter helped me with the last few inches.

INCLINE DB PRESS - 65's x 10, 10, 75's x 5

STANDING SHOULDER PRESS - 115 x 10, 125 x 5, 5

- These are so much harder to do when standing.

UPRIGHT ROW - 100 x 10, 10, 10

- Easy

DIPS - Bw x 15, 15, 15

LATERAL RAISE - 20's x 10, 10, 10

OTHER EXERCISE
Cardio - 40 minutes walking at 4mph and a 5 incline before lifting.

SONG OF THE DAY
Van Halen - Judgement Day

OTHER STUFF
Well, getting back into it sucks. Not only did my strength go down but my endurance did as well. Oh well. My own fault. Tomorrow is pull. I'm doing a fairly high volume and stopping short of failure.

[twcolabear]

"Well, getting back into it sucks. Not only did my strength go down but my endurance did as well." sad but so true, I'm right there with you on that one too, i had like 2-3 weeks of nothing either
Keep it up! :)

[Shorty]

Well, getting back into it sucks. Not only did my strength go down but my endurance did as well.
Tell me about it! I went from being able to do cardio for 1 hr + weights to 20 min cardio and taking a loooong break before doing weights... grrrrrr :bang:

[chops]

:spam:

[Shane]

Anna - Sucks to be us. hehe. :cry:

Shorty - Sucks to be us too. hehe. :p

Chops - Aloha. :p

SLEEP
7 whole hours! :angel:

LIFTING - PULL DAY - 1 minute rest between sets
AM
LAT PULLDOWN - 165# x 10, 10, 10

CABLE ROW - 160# x 10, 10, 10

CLOSE-REVERSE-GRIP LAT PULLDOWN - 165# x 10, 10, 10

OTHER EXERCISE
SWIMMING - 30 minutes
HAMSTERWHEEL OF DEATH - will do later along with biceps

SONG OF THE DAY
Rush - Hero

OTHER STUFF
I went real light on the back work. I'm going to ease my right bicep into working again to make sure I can go all out without pissing it off. It felt totally fine though. I'm just playing it safe.

[chops]

hamster wheel??

[chops]

mahalo

[Shorty]

Your bicep would make great friends with my back.. they both have bad temper problems.

[Shane]

Chops - Yeah, that conveyer belt we run on. You know, the treadmill. :p

Chops - こんにちは

Shorty - Hehe. I'd rather hurt my arm then my back. My arm is healed now. I'm just easing it back into it because I'm paranoid. I never used to have injuries and I've had a string of them that needs to be broken.

8pm - LIFTING
SQUATS - 135# x 10, 225# x 10 end warmup...315# x 5

- Easy. :D I haven't squatted in a while cuz that chick fell on my knee and caused me to twist it. But it's been healed for a while now so back to squatting. Didn't push it. But this was easy. I worked out tonight with a friend who never did squats but since she worked out with me I made her do them. She's a fairly strong girl and a good puncher and kicker, but doing even parallel squats with the bar for sets of 10 was difficult. But now she knows what I was talking about when I said there was nothing like squats.

LUNGES - 40# Db's x 16 paces, 60# Db's x 10 paces, 60# Db's x 10 paces

SINGLE LEG EXTENSIONS - 135# x 10, 10

SINGLE LEG CURLS - 70# x 10, 10

SEATED LEG PRESS MACHINE CALF RAISES - 275# x 12, 12, 12

STANDING LEG PRESS MACHINE - 255# x 12, 12, 12

OTHER EXERCISE
10AM - TREADMILL - Alt. walking at 3.5 mph with running at 8mph for 30 minutes.

SONG OF THE DAY
3 Doors Down - The Road I'm On

OTHER STUFF
I got a bit of a rant here...It was a fairly busy day. I didn't get a chance to swim so I was bummed about that. It was kind of a weird day too though because a few weeks before I stopped working out for a few weeks my workout partner stopped working out cuz she got a new job with a schedule that was kinda weird and she didn't feel like working out at the times we could and I think was burning out so she stopped working out. So tonight I was working out with my friend and this girl that used to work in the sales dept at the gym (Rene, the one you thought was hot) asked me if I was still working out with my old partner. I said no. So she asked if she could work out with me. I told her the times I was working out and they worked for her. So I guess we are supposed to start working out. Then I get home and check my email and my old partner sent me an email telling me she started working out again two days ago and hopes Im not mad (why would I be???) and wants to start working out again. Meanwhile, the girl I worked out with tonight who's an acquaintance, wants to work out tomorrow. So I'm like, wtf is going on here? And why are all these people female? The sad thing is, on Monday I worked out with one of the other male trainers at the gym and he was the best work out partner I've had in a long time. We'd both like to work out together regularly but usually when one of us is off the other is working so our schedules don't work out. Sucks. Now if you'll excuse me I'm going to go watch Brooke Burke on E! and eat some junk food. ;)

[Shorty]

So I'm like, wtf is going on here? And why are all these people female?
yeah yeah, you know you love it ;)

Speaking of Brooke Burke (http://www.1brookeburke.com/) ...enjoy I'd kill to haver her body. Hmmm Maybe I should marry a plastic surgen too lol j/k

[Wikked1]

Nice leg day bro......it reads like feast or famine dude! Workout partners finding a good one is like striking gold......sounds like you're in demand....that's cool....and female workout partners well you know where I stand there don't ya'? eat soem junk food? Sounds like things are normal here!

[WillKuenzel]

I would think they want to do more than just lift with you at the gym. ;)

[Shane]

Shorty - Nah, it's just working out. Oh yeah, I'd kill for Brooke Burke's body too. But in a different way. ;)

Wikked - Actually I'd rather have a male workout partner but of all the guys I know right now that go to the gym either have a partner (and 3 people for regular workouts is too much) or our schedules clash. If that weren't the case the trainer I worked out with on Monday and I would work out together all the time. Normal stuff though, little sleep and junk food. :D

Homie - Nah, one of them maybe but I'm not sure about that. Two of them have kids. The one I worked out with this week being one of them, and she has a b/f. But she has actually been a good workout partner.

UPDATE FOR THURSDAY, JULY 8th, 2004

SLEEP
6 hours

LIFTING - 1 minute rest between sets
BENCH PRESS (Light) - 205# x 10, 10

DUMBBELL BENCH PRESS - 90# Db's x 10, 9

OVERHEAD DUMBBELL PRESS - 60# Db's x 10, 10, 10

DIPS - BW# x 12, 12

UPRIGHT ROW - 100# x 10, 10, 10

LATERAL RAISES - 20# Db's x 10, 10, 10

DECLINE SIT-UPS - Bw# x 25, 20, 15

OTHER EXERCISE
SWIMMING - 30 minutes

SONG OF THE DAY
Rage Against The Machine - Bulls On Parade

OTHER STUFF
Well, being a Lakers fan and a 49ers fan I'm going to have a pretty crappy sports season next year. You'd think I lived in Cleveland or Chicago or something. haha. Anyway...nothing much else to say. Gotta do my next update.

[Shane]

SLEEP
6 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN - 165# x 12, 12, 10

CABLE ROW - 160# x 10, 10, 8

EZ-BAR BENT-OVER ROW - 115# x 12, 12, 12

- Easy, just getting a feel.

REVERSE-CLOSE-GRIP PULLDOWN - 160# x 10, 10, 10

REVERSE FLYE MACHINE - 120# x 12, 12, 10

SEATED DUMBBELL CURL - 30# Db's x 12, 12, 12

- Used a light weight to test my bicep. Felt fine. Yay. :)

SEATED DUMBBELL HAMMER CURLS - 30# Db's x 12, 12, 12

OTHER EXERCISE
SWIMMING - 30 minutes

SONG OF THE DAY
Saliva - Dope Ride

OTHER STUFF
Uh....Umm.......I got nothin' to say today. :smoke:

[Punky]

Welcome back to workout land! Maybe all the chicks gravitate towards you b/c you both lift the same amount of weight???

:) Stacy

[Focused70]

Guess I'm going to have to play catchup, boyo.

Nice sessions, lookin' good. Specially bench. :lurk:

Stash-ito

[Coke]

...been getting some work done lately, nice stuff man - ;)

[Reinier]

You guys have Brooke Burke on tv? She's hot! (or used to be anyway, haven't seen her in a while)

[Punky]

Thanks for making a grand entrance in my journal. Please don't eat this one!

[Shane]

Punky - Pfft. Well, I can't lift your awesome weights so I have to make due with my puny strength. :p

SobaAddict70 - Thanks Stash. Yeah, if I keep takin' layoffs it wont be too hard man. ;)

CoCoa - Yeah man, I can't let you get TOO far ahead of me. :D

Reinier - Hey man, when did you get banned from general chat? lol. We have Brooke Burke on tv here. She's still unbelievably hot.

Punky - You're welcome. Now don't let this one fall off the edge of journalland or I'll have to kill you with a poptart. :D

LIFTING - 1 minute rest between sets
BENCH PRESS - 45# x 10, 135# x 10, 225# x 3, 255# x 4, 3, 2

OVERHEAD DB PRESS - 70# Db's x 7, 6, 5

INCLINE PRESS - 185# x 6, 5

UPRIGHT ROW - 110# x 10, 10, 10

DIPS - Bw# x 12, 12, 12

DB LATERAL RAISES - 20# Db's x 12, 12, 12

OTHER EXERCISE

SONG OF THE DAY

OTHER STUFF
Will update the rest later. Gotta go play some pool.

[chops]

pool smool, foo. update now dammit.

*gives shaney a pink rose*

[Saint Patrick]

Nice session Shane.

[Focused70]

:withstupi

Stash

[Shorty]

:p :p :p :p .. oh yeah and... :p

BTW.. I LOVE pool, can't play but it's fun trying lol

:p

[Shane]

Chops - Patience young one. Pool was fun. :) *Shoves pink rose up Chop's "exploitive deleted"*

St. Patty - Thanks man. :)

Stash-ito - Ditto man. :lurk:

Short stuff - Pfft. You're just trying to copy my tongue-sticking-out abilities. I love pool too. But I don't suck. :angel:

SLEEP
4 hours

LIFTING - 45 seconds to 1 minute rest between sets
WIDE-GRIP LAT PULLDOWN - 180# x 8, 8, 8

MACHINE SEATED ROW - 155# x 8, 8, 8

- Just adding these.

BENT-OVER BARBELL ROW - 135# x 8, 8

- Went very light and used incredibly strict form.

REVERSE-GRIP PULLDOWN - 170# x 8, 8

REVERSE FLYE - 130# x 8, 130# x 8, 105# x 12

- On the first two sets I made sure to get my arms past neutral to my torso. On the last set I tried to get them as far back as possible.

SEATED DUMBBELL CURL - 35# Db's x 8, 8, 8

- Beautiful. I went light on these as I'm still easing into heavy weights. But the arm felt 100%. Yay. Next week I'll go heavy...FINALLY.

NAUTILUS PREACHER CURL - 100# x 8, 8, 8, 8, 8, 8

- I actually liked this machine. It was my first time really giving it a try. Each arm works individually and it felt pretty good. I'm going to stick with it for a while.

OTHER EXERCISE
None.

SONG OF THE DAY
Metallica - Devil's Dance

OTHER STUFF
Last night I worked out with Melissa and Brett. Was fun. Today was just me and Melissa but she's actually a surprisingly good workout partner. I am pleased as far as that goes. Did I mention the Lakers owner and Kobe Bryant are idiots? Yeah? Just checkin'. Going to be hard to root for my team next year.
I'm a bit ticked at myself because I was going to add an exercise today that a chiropractor recommended a few weeks ago. So I'll add it when I have my next pull day on Friday.

[dissipate]

nice session :) lakers.... ugh............ i used to like them.....

what's the exercise you were going to add?

[Focused70]

*applauds from teh peanut gallery*

heheh

Stash

[chops]

:shoot: :shoot: :shoot:

IF you ever come here like you always PROMISE to then i will take you out for pool

[Shane]

diss - Thanks. Used to? :p The exercise is just basically hanging from a bar and shrugging your shoulder blades together. Pretty simple, eh?

Soba - Thank you. :bows in all directions: hehe.

Chops - Strip pool?

SLEEP
5 hours

LIFTING
SQUATS - 135# x 15, 225# x 10, 315# x 6

- Easy. Yay.

SINGLE LEG EXTENSIONS - 135# x 10, 10

SINGLE LEG CURLS - 70# x 10, 10

DECLINE SIT-UPS - Bw# x 15, 12, 11

WRAPAROUNDS - Bw# x 15, 15, 15

CRUNCHES - Bw# x 20, 20, 20, 20, 20

SIDE BENDS - Bw# x 15, 15, 15

BACK EXTENSIONS - Bw# + 15# x 15, 15, 15

OTHER EXERCISE
Swimming - 30 minutes

SONG OF THE DAY
Pantera - Walk

OTHER STUFF
My sister may start working out. She's 31, very heavy, and wants to have a baby but has been having trouble. I keep telling her if she improves her body composition she will increase her fertility. Apparently she's going to a new doctor who looks like a hippy that runs 3 miles a day and tells his patients straight up how things are. So he told her she's too fat to have a kid. She told him she has trouble finding time to exercise. He told her he's a doctor that works all the time and still works out everyday. She told him she hates the truth. lol. So now she's joining the gym. Yay for hippy doctors that run 3 miles a day and tell it like it is.

[Punky]

Are you gonna train her?? If so, don't give her any of my poptarts. I dont share.

:) Stacy

[chops]

cool that she is motivated to have a healthier lifestyle. never heard anything regarding fertility problems in heavier women tho. how overweight is she? that wouldn't be cool if it wasn't true and she was blaming herself for something that may not be her fault. me go googling smoogling

[chops]

only if u wear the pink thong you were telling me about

[chops]

and if u let punky borrow the dress

[chops]

done googling. lots of links that say doc knows best

[Shane]

Punk - Yeah, we discussed her joining several times over the past year and I told her I'd train her everyday if she'd go. She weighs over 300 lbs so she needs a lot of work. But don't worry, I wont let her eat your poptarts. I'll eat those myself. :p

Chops - Deal. But only if you wear the white thong and school girl outfit you were telling me about.

Connie - Punky already has my dress. I got it from Ec.

Bananagirl - Yes I know. Pfft. There have been lots of studies about it and we know from physiology how obesity can mess with the hormonal system. I've been telling her that for over a year. But I'm her little brother and no matter how much the little brother knows it doesn't carry as much weight because it's coming from her little brother.

SLEEP
4 hours...tiiiiiired. I could tell right when I woke up I wasn't going to have a good work out...

LIFTING - 1 minute rest between sets
INCLINE BENCH PRESS - 45# x 15, 135# x 12, 155# x 10

- It was a light day and I wasn't even trying to approach max weights. But these weights still felt heavy.

DUMBBELL BENCH PRESS - 100# Db's x 4, 80# Db's x 8

- Damn. I was so weak on this one it wasn't even funny. Normally I can handle the 100#'s for at least 6 reps.

HAMMER STRENGTH SHOULDER PRESS - 90#ps x 10, 10

UPRIGHT ROW - 110# x 10, 10

DIPS - Bw# x 12, 12

OVERHEAD DB TRI's EXT. - 60# x 12, 12

- Went light. Was pretty easy.

OTHER EXERCISE
Swimming - 30 minutes

SONG OF THE DAY
Kodo - The Hunted

OTHER STUFF
I'm eating tri-tip on garlic bread and it's damn good. That is all I have to say for now. :D

[Coke]

That is great about big sis - I admire transformations - ;) ...nice sessions.

[Focused70]

:withstupi

Stash

[chops]

you share clothes w/ EC? i would never share clothes w/ my bf.

[dissipate]

yep, used to hehe... when i watched basketball in school and when shaq o'neal was with them.

[sh0es]

shane nice sessions man

seeing that you swam im gonna swim after i hit the gym today :)

[Shane]

UPDATE FOR 7.19.04

CoCoa - Yeah, it is good news. Thank you my brutha.

Soba - Thanks Stash.

chops - Eh, just what are you insinuating punk? outnumber

Diss - Did you got o LSU?

sh0es - Thanks man. Yeah, I love to swim. I think I'm growing gills. lol.

SLEEP
4 hours. Ok, that's it. I've had a series of crappy work outs. I'm gonna make a conscious effort to start getting more sleep...right after I get back from Disneyland next week.

LIFTING - 1 minute rest between sets
BENCH PRESS - 135# x 12, 185# x 5, 235# x 6, 5, 4

INCLINE DUMBBELL PRESS - 65# Db's x 12, 70# Db's x 10

OVERHEAD BARBELL PRESS - 135# x 6, 5

- Started these with the concentric contraction. I can squeeze out about 2 more reps when I start with the eccentric contraction. But I'm gonna keep starting with the concentric just incase I ever have to pick someone up over my head and throw them again.

DIPS - BW# x 15, 15

CHEST PRESS MACHINE - 255# x 6

- No...energy....felt...weak...

OTHER EXERCISE
Jogged 1 mile, walked 1 mile
Swam - 30 minutes

SONG OF THE DAY
Rage Against The Machine - People of the Sun

OTHER STUFF
I can feel something weird in the back of my right shoulder when I do the overhead presses. But I couldn't feel it the last time I did them. Oh well, hopefully it will stop. I don't feel it when I use the dumbbells. Anyway, I'm gonna go back to watching the Princess Bride.

[chops]

:angel:

[Punky]

Let me get this straight....you share clothes with Rene and you watch The Princess Bride...is there some sort of connection?

[WillKuenzel]

Nothing wrong with the Princess Bride. I own the DVD. Now sharing clothes with Rene? That's a whole different issue.

[Shorty]

awwwww Shane and Rene.. how cute :p

[Shane]

Chops - I'm going to get you. Stop with your propaganda! outnumber

Punky - Nah, I don't share clothes with Rene. That's just chops spreading rumors to fill the void that is her life. :p

Will - Damn right.

Shorty - Bite me.

SLEEP
5 hours

LIFTING - 1 minute rest between sets
Wide-Grip Lat Pulldown - 180# x 10, 10, 9

Bent-Over Barbell Row - 155# x 10, 10, 10

Cable Pull Throughs - 60# x 12, 12, 12

Seated Machine Rows - 150# x 10, 10, 9

Hanging Scapula Retractions - Bw# x 10, 10, 10

Incline Dumbbell Curl - 35# Db's x 8, 6
Tri-setted with (10 second rest between sets)
Standing Dumbbell Curl 35# Db's x 8, 8
Tri-setted with (10 second rest between sets)
Concentration Curl - 25# x 8, 6

Dumbbell Hammer Curls - 35# Db's x 10, 10, 10

EZ-Bar Reverse Curl - 55# x 10, 65# x 10, 65# x 10

OTHER EXERCISE
None

SONG OF THE DAY
Rollins Band - Starve

OTHER STUFF
Nothing right now. Need sleep. Gnite.

[dissipate]

LSU?


Hanging Scapula Retractions - Bw# x 10, 10, 10
is this the exercise your doc recommended? it sounds like a syndrome that needs to be operated on. :D

[Focused70]

:bow: at the back/arm session.

Curl jockeyz were in force this morning. One particular specimen had overpowering arms compared to his legs. Good calves but those arms were just....um....top heavy.

Like, um, wow.

heh.

Stash

[chops]

propaganda? i wonder WHY u are getting so damn defensive :p unless guilty as charged! when exactly are u going to so cal? i'm gonna be there but not til mid sept.

[Wikked1]

Lack of sleep is killing ya man.....nice efforts despite the sleep!

[Shane]

diss - Yeah, from what you said in a post up above it sounded like you went to LSU when he went to LSU. But I'm guessing that isn't the case? Yeah, that's the exercise I described above. It wasn't my doctor that recommended it though, it was just a chiropractor that did back evaluations when my gym had an open house. It'll be a nice 'cool down' exercise. :D

Stash - Thanks man. Actually it's funny cuz I hardly ever work my arms. I tried to start a few weeks back but pulled a bicep doing pull ups so it had to heal. Now my arm is 100% and I'm 100% injury free so I can start going harder on my arms. But they are tiny. I'd like to put about 1 more inch on them and I'd be happy. Those top heavy guys are sad though.

chops - Yeah, propaganda! Pfft. Spreading false information! I don't know where Ectx gets his dresses but it's not from me. I only wore a dress once and that was on Halloween so it doesn't count. I'm going to Disneyland next week (July 27th and 28th). Then me and some friends are going to go around my old stomping grounds in Orange County and the beach and have some fun. You're welcome to come if ya want. :p

Wikked - Hey my heavy metal brother! Yeah, I know! I'm gonna start getting more sleep. I got some melatonin to see if it helps me get to sleep a little sooner. I figure if it will help make me actually get drowsy, once I get to sleep I'll be fine. So we'll see how it goes!

SLEEP
6 hours - a little better

LIFTING - 1 minute rest between sets
SQUATS - 135# x 10, 225# x 5, 315# x 10, 8, 6

- Hey, that actually made my legs kinda tired.

LUNGES
40# Db's x 14 paces, 14 paces, 14 paces

SINGLE LEG EXTENSIONS
135# x 10, 10, 10

SINGLE LEG CURLS
80# x 8, 8, 8

DECLINE TWISTING SIT-UPS
Bw# x 10ps, 10ps, 10ps

OTHER EXERCISE
Swimming - 45 minutes

SONG OF THE DAY
Tool - Stinkfist

OTHER STUFF
Feels good to not have any nagging little injuries again. I had a bad streak for a bit there which is weird cuz it wasn't normal. So hopefully it wont happen again.

[Coke]

Real nice leg work...them lunges are cool bro - ;)

[Punky]

You should see his legs in fish nets and heels....yowsa!

[rookiebldr]

:eek:

[MixmasterNash]

Chops - Deal. But only if you wear the white thong and school girl outfit you were telling me about.

Connie - Punky already has my dress. I got it from Ec.


Damn, I have got to see this. Alright, flying back out to Cali ASAP.



I'm eating tri-tip on garlic bread and it's damn good. That is all I have to say for now. :D

Heheh, that's what I ate everyday last week. Except it was bread, and garlic by the head.

[Wikked1]

You should see his legs in fish nets and heels....yowsa!
*SHUDDERS*
Not what I'd call a great visual for sure!

[Shane]

CoCoa - Thanks man. I hate the lunges. But they are good for me. Kinda like broccoli.

Punky - I SENT THOSE PICS TO YOU TO CHEER YOU UP WHEN YOU WERE DOWN AND THIS IS HOW YOU REPAY ME!?!?!?! AHGHGHGHGGHGHGHG Hehe. Just kidding. We both know there aren't any pics of me in fish nets and hells. Unless that girl broke her promise to destroy them. :mad:

Rookie - You see what I have to put with? Punkys always making up stuff about me. Just to fulfill her sick fantasies. Pfft.

Nash - Chops looks good in a school girl outfit. :angel: Kidding.

Wikked - Yeah, it aint pretty. Even though my legs are as skinny as a girls. :(

UPDATE FOR 7.21.04

SLEEP
5 hours

Lifting - 1 minute rest between sets
BENCH PRESS - I left my journal at the gym so I'll have to update this later

INCLINE DUMBBELL PRESS -

OVERHEAD BARBELL PRESS -

DIPS -

UPRIGHT ROW -

21's (Laterals F/S/B) -

TRICEPS PRESSDOWN -

DECLINE TILTED SIT-UPS -

OTHER EXERCISE
None

SONG OF THE DAY
Can't remember

OTHER STUFF
Nothin' much. Now for today's update.

[Shane]

SLEEP
6 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN - 180# x 10, 10, 10

BENT-OVER EZ-BAR ROW - 155# x 10, 10, 10

CABLE PULL THROUGH - 60# x 10, 10, 10

SEATED MACHINE ROW - 155# x 10, 10, 8

TRI-SET
INCLINE DUMBBELL CURL - 35# Db's x 8, 8, 6
- 10 second rest between sets
SEATED DUMBBELL CURLS - 35# Db's x 8, 8, 8
- 10 second rest between sets
CONCENTRATION CURL - 20# Db x 8, 8, 8

MACHINE PREACHER CURLS - 110# x 8, 8, 7

OTHER EXERCISE
None

SONG OF THE DAY
White Zombie - Thunderkiss 65

OTHER STUFF
I'm going to Disneyland next week with some friends so I think on Monday I'll work out twice so I don't miss much. Right now I'm flipping through channels and caught a glimpse of Superfriends, that old cartoon from the 80's that they now play on the Cartoon Network. I used to love that cartoon. Now it looks pretty dumb though. Pretty strange because I can still watch Robotech and think it's cool, but Superfriends isn't nearly as cool as it was when I was 5. Anyone else watch the Cartoon Network? My TV seems to either be on that, the Discovery Channel, or usually Comedy Central.

[Shorty]

aaaaaawwww, you watch cartoons, how cute lol
Never really watched Cartton Network (I came here when I was 11), but I love Discovery, Comedy is on only when I have insomnia (there's nothing else to watch at night)

[PowerManDL]

I don't watch anything BUT Cartoon Network.

You oughta see what they have the audacity to put on after 10pm.

[rookiebldr]

Rookie - You see what I have to put with? Punkys always making up stuff about me. Just to fulfill her sick fantasies. Pfft.


Sick Fantasies? Hmmmm, maybe I need to chat with her more often. :evillaugh

[Punky]

These aren't fantasies....the pics exist. I'll post them after he leaves for Disney Land. Say hi to all your little friends while you're there.

;) Stacy

[rookiebldr]

You can just email them to me now, no need to wait. ;)

[Focused70]

Shane-boyo: can't get legs skinnier than mine. heh.

Nice back session.

Stash

[Coke]

Good couple of sessions man.

[dissipate]

Can I go to Disneyland too? I promise I won't tell anyone about the makeup and dress. :P

[dissipate]

btw what is LSU????!


it was just a chiropractor that did back evaluations when my gym had an open house. wish my gym had this sort of thing too.. it'd be cool.

[chops]

do dahh dooo dddoooo dahhh dooo dooohhh dahh do
mmmm iiii seee Kay EEE why Mmm Ohhh you SSSS eeeeeh

[McBain]

hey skinny california leg man

know anything about these?

California State University, Long Beach
Whittier College, California
University of California System

good or ****?

[Punky]

Are you an official Mouseketeer now??

[Wikked1]

Hey Bro.....you really have to get more sleep it's no wonder you got scrawny legs!

[Shane]

Shorty - Bite me. Cartoons rock! :p Do you watch Insomniac when you have insomnia?

DL - After 10pm is definitely the best time. I was kinda surprised how racey some of the stuff they put on is. But I like it so I'm not complaining. It's weird watching Aqua Teen drunk though.

rookie - Yeah, Punky's the superfreak Rick James warned us about. :D

Punky - Ha! I'm back and I don't see the pics posted! You got notin'! MUHAHAHAHAHA...........................................I hope. :(

Soba - We'll have to vie for "skinniest chicken legs on WBB". Hehe.

CoCoa - Danka mang!

diss - Sure, you could have come if you gave me more notice. And if keep the promise about the dress. Wait a sec. Correct me if I'm wrong but you don't even live in California, do you?

diss - LSU is Louisana State University. Back when you made the comment about Shaq I thought you went there the same time he did for college. But I was mistaken.

chops -
mmmm iiii seee Kay EEE why Mmm Ohhh you SSSS eeeeeh

Ok...I know what this is...




do dahh dooo dddoooo dahhh dooo dooohhh dahh do

But WTF is this???

McBain - Yes I do. CSU Long Beach is a state university here down in the Los Angeles area. It's actually a pretty good school with a lot of hotties and a cool fitness facility. Oh yeahy, they have some good majors too. Whittier College is a university that's mainly geared for people who want to become teachers. The University of California system is just the school system here. Schools are either private (Universities of California) or state (California State Universities). In most majors you can get an equal education at either type but state universities are MUCH cheaper. Although that may not be the case for out of state (or nation) students such as you. CSU schools cost more for students coming from out of state. But I'm not sure if UC's do or not. Were you planning on attending one of these schools?

Punky - Yup! Tally ho!

Wikked - Yeah, I know man. I'm working on it. This week I've actually gotten more sleep on most nights.

UPDATE FOR 7.29.04

SLEEP
7 hours

LIFTING
None

OTHER EXERCISE
MMA sparring - 3 - 5 minute rounds x 4 matches.

SONG OF THE DAY
Danzig - Am I Demon

OTHER STUFF
Well, I got back from my mini-vacation and it was definitely fun. Disneyland was fun but it always is since I'm a Disney freak (shuddup!). The 7 of us ended up leaving the park early though, around 9pm. Went back to the hotel, broke out or 'beverages' and hung out in the spa and pool for an hour or so, then we went back to our room and got pretty hammered. Normally I don't participate much in shinanigans, but when we woke up in the morning it looked like Motley Crue spent the night there. Good thing we cleaned it all up cuz the room was $140 a night. The next day we went to the beach and hung out. Was fun. Even California Adventures was cool and I wasn't sure if it would be. So a good time was had by all.
Yesterday morning I went by one of my old martial arts instructors and ended up sparring in a mini-tournament in the school. I won 3 out of 4 so it wasn't bad. But I was too tired to lift after that. Later today though...

[dissipate]

yeah i don't live in california hehe. i'm in asia.

the mini-vacation sounded like a real treat. i wish my country had disneyland too lol. neato on winning 3 out of 4 matches! what styles do you do?

[Shane]

diss - At some point or another I've done Muay Thai, Wing Chun, a little bit of Pak Mei and other Wushu/Kung Fu, Kali, Tae Kwon Do, Judo, Jujitsu, Kendo, Fencing, and some traditional European swordsmanship. I'm best schooled in Muay Thai and Wing Chun though.


Sleep
7 hours

LIFTING
BENCH PRESS - 95# x 10, 135# x 10, 185# x 5, 225# x 1, 275# x 1
255# x 3, 255# x 2, 245# x 3

- I'm sucking on this one. But it's what I should expect not working out in over a week. I guess I'm lucky that my strength hasn't dropped more.

DUMBBELL BENCH PRESS - 90# Db's x 8, 5

- My work tolerance always drops fast if I don't workout for a week or so.

OTHER EXERCISE
Swimming - 60 minutes

SONG OF THE DAY
STP - Sex Type Thing

OTHER STUFF
I worked out by myself today. It was a short workout but I planned it that way. I'm going to go back again tonight to finish it. I'm going to try and do a few two-a-days a week for the next couple of weeks to get things up to par faster. The thing I've known about myself for a long time is that if i don't lift for a couple weeks my tolerance drops more than my strength levels do. So my first set might be slightly weaker than when I stopped lifting. But my sets from then on are significantly weaker. Hell, I was doing more than 6 reps with 100# Db's on bench press about 2 months ago and dropping to 90's is pretty sad. Went grocery shopping and bought only healthy stuff. So I'm going to get my diet more in gear. Obviously, this is me we're talking about and everyone on here that knows me knows my diet is in the gutter along with my sleeping habits. I'll make it better. I'll post the second part of my workout tonight.

[chops]

that was me trying to wooo you with a serenade. u no likey?? :(

finally seeing a decent amount of sleep in here.

boo wahhhh aahhh boooo neeewah ney

[Shane]

chops - You'd woo me better if you were wearing something skimpy. :p

So, for future reference sake, here's what I ate today...

DIET
Breakfast - 6 egg whites, 2 yolks, 16 oz. orange juice
Snack - 1 cup of coffee w/2tbspn sugar, 8 oz. glass of milk
Lunch - Chicken breast, 32 oz. tea w/5tbspn sugar
Snack - Tuna on wheat bread w/dijonnaise, 32 oz. tea w/5 tbspn sugar
Dinner - 16 oz. steak, 32 oz. tea w/5 tbspn sugar
Snack - 3 baja steak gorditas, 32 oz. pepsi

So here's the rest of my workout I did this evening...

LIFTING
HS BENCH PRESS - 90#ps x 10, 6

- I could already feel the tightness and fatigue in my chest from this mornings work out. Ouch.

DIPS - Bw# x 14, 12, 10, 8

- Bleh.

SEATED CALF RAISES - 115# x 10, 8, 8, 8, 8

STANDING MACHINE CALF RAISES - 235# x 10, 10, 10, 10, 10

SEATED LEG PRESS CALF RAISES - STACK x 10, 10, 10, 10, 10

SONG OF THE EVENING
Godsmack - Straight Out Of Line

OTHER STUFF
Well, I finished my workout, then I got on the treadmilll and walked for 5 minutes, and jogged for 5 minutes. Nothing crazy. I could feel it a little more in the front of my shins since my calves were a bit fatigued. I'm going to try and make my skinny calves bigger. Right now, at their thickest point, my calves are only 15 1/2". :( So I'm going to work the **** out of them.

[MixmasterNash]

diss - At some point or another I've done Muay Thai, Wing Chun, a little bit of Pak Mei and other Wushu/Kung Fu, Kali, Tae Kwon Do, Judo, Jujitsu, Kendo, Fencing, and some traditional European swordsmanship. I'm best schooled in Muay Thai and Wing Chun though.

And I've eaten Dim Sum, Mu Shu, Pho, Kung Pow, Chow Mein, and duck with oyster sauce.

Together, with our powers combined, we will destroy the ursurpers in the General Chat!

[dissipate]

wow i'm impressed. great all-round variety of styles!! what do you think the outccome in a UFC match would be if it was a muay thai guy vs. a BJJ guy?

[Shane]

MixMasta - Damn man, you're making me hungry. Yes! We will usurp the usurpers! :nod: I hope you know I was kidding about the geek comment in general chat. I loved novels about Krynn and all those old EGA games. :D

diss - That's not an uncommon match nowadays. In the UFC or Pride or other MMA competitions its not uncommon for a guy that's good in Thai style boxing to go up against a BJJ stylist. It seems to go both ways. I think the most important thing (generally) is how well you can get the other person out of their element and into yours. I'm better standing and I would much rather stand than go to the ground though I am competent on the ground. So I worked on keeping my balance and having a strong sprawl so I could help keep from going to the ground if I didn't want to. But on the street I think BJJ is far overrated. What do you think?

DIET
Breakfast - 3 egg whites, 2 yolks, 1 cup coffee, 8 oz. milk
Snack - 1 can of salmon, 8 graham crackers, 16 oz. milk
Lunch - 16 oz. steak, tea w/4 tbspn sugar
Snack - 8 strips bacon
Dinner - BBQ chicken breast on wheat bread w/onions and peppers, 12 oz pepsi

SLEEP
7 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN - 100# x 10, 190# x 10, 9, 8

- I can't wait til I get my strength back up. Woo hoo!

T-BAR ROW - 110# x 10, 9, 9

REVERSE GRIP PULLDOWN - 190# x 12, 10, 10

SEATED MACHINE ROW - 160# x 10, 9, 8

DUMBBELL PULLOVERS - 60# x 15, 15

- Went light on these but I love pullovers.

DECLINE SIT-UPS - Bw# x 20, 18, 15

OTHER EXERCISE
Walked up and around Snob Hill with a friend of mine.

SONG OF THE DAY
Soundgarden - Outshined

OTHER STUFF
After my workout I went and walked up around a hill in the area that overlooks the small town I live in. Where I live as at the foothills of the Sierra Nevada's so there are lots of mountains around. I'm going to start running up some of the different hills as part of my workouts. So watch out or I may puke on your feet.

[Punky]

Hey nice diet. I would eating 8 slices of bacon as a regular snack, lol.

The foothills sound coolio.

Take Care,

Stacy

[Shane]

Punky - Yeah, I like bacon. Worst thing for you though so stay away!

SLEEP
7 hours - Can you believe this? Two 7 hour nights of sleep in a row! :omg:

DIET
Breakfast - 7 egg whites, 1 yolk, 1 cup coffee w/1tbspn sugar, 8 oz. milk
Snack - Steel bar, water
Lunch - Tri-tip on garlic bread, 32 oz. tea w/5tbspn sugar
Snack - 8 orange slices (not the fruit, the candy. Pfft...you shoulda known!)
Dinner -
Snack -

LIFTING
No lifting today. Tomorrow is shoulders/triceps

OTHER EXERCISE
Swimming - 60 minutes

SONG OF THE DAY
Red Hot Chili Peppers - Higher Ground

OTHER STUFF
It's a nice day...I finished working already today and am just relaxing now before band practice. I'd run up one of those hills if my calves didn't hurt like two baby cows in a slaughterhouse. So it'll have to wait til tomorrow.

[chops]

16oz steak for lunch would put me straight to sleep. guess time for me to invest in some galoshes, lest someone puke on me.

[MixmasterNash]

Bacon is what made me a man. That, a fifth a Jack, and John Wayne movies, best enjoyed at the same time.

It helped me to transition from playing D&D computer games into being a badass dude.

Now, I secretly replay those games to relive my childhood. While drinking scotch, which makes up for it. :D

[Focused70]

Back day looks good from this end, Shane. heheh.

Bacon tastes goooood.

Stash

[Shane]

Chops - I would never puke on your feet.

Nash - My favorite John Wayne movie was El Dorado even though it had nothing to do with El Dorado. That and the War Wagon. Get the horses!

Soba - Thanks Stash. And yes, bacon rules.

[Punky]

Your diet's almost looking as good as Rene's.

:P

[chops]

redeemed

[dissipate]

I think the most important thing (generally) is how well you can get the other person out of their element and into yours.
hm... i think i agree with you here.


But on the street I think BJJ is far overrated. What do you think?
mmmmmmmm i'm not really sure. if a big guy grounded me, handling him + his weight might be much easier if i learnt BJJ. but i guess it's different for guys unless there's a huge difference in size + strength?

given a choice, i'd do muay thai and BJJ for street fights. if i could choose only one, MMA.

[ectx]

I despise that you've gotten more sleep than I have. Higher ground is a decent remake of a great song. I actually think Stevie's version was edgier (especially considering when it came out).

[Shane]

Stac-E - Yeah, you're right it still sucks. lol. It will get better this week though. Going shopping tomorrow. Yay.

chops - I'm redeemed without even saying a hail mary? Pfft, I'm switching your religion sticks. ;)

diss - I think it might help but not much. The problem with Brazilian Jujitsu in a street situation is a) it's virtually useless against two attackers and b) most of the examples of the success of BJJ are in a somewhat controlled environment. Mixed martial arts aren't no holds barred as much as they claim they are. You can't bite. You can't gouge the eyes. You can't grab the guy by his cajones. All of those things hurt the BJJ stylist more than the standup fighter. Think about it. If I'm on the ground and I don't know much ground fighting but my opponent has me in his guard, if I can get my hand between his legs and squeeze, or strike him in the throat, ears, or eyes, he's done. And the guy in the guard has the advantage in striking all of those areas. So examples such as that show the limits of BJJ. I do think it should be studied though and learned, but it's weaker than many people would like to believe. Funny thing is, a lot of people don't know this, but there are some chokes and joint locks in Thai boxing as taught in some Thai boxing camps in Thailand. My Thai boxing instructor showed me some as an example of what I'd learn when he asked me if I wanted to be an instructor a couple years ago. They aren't different than the chokes and joint locks from other arts though.

Ec - Weird, huh? Getting 7 hours of sleep feels damn good. I haven't gotten it since I last updated, but no matter. I'm improving. Yeah, Stevie Wonders was edgier, but the Chili peppers was harder. And that's what I want when I'm working out.

LIFTING
None

OTHER EXERCISE
Ran up Luis Hill. Almost puked but I didn't see chops' feet anywhere around so I didn't think it was worth the effort. Next time I'm going to time myself and I'll try to improve each week.

SONG OF THE DAY
Iron Maiden - The Loneliness Of The Long Distance Runner

OTHER STUFF
Well, it's a nice weekend. The weather is perfect. I got my mail today and for some reason, well a few months ago a friend of mine started renting a house and this magazine called Anabolic Insider came. The previous owner must've subscribed. So she brought it to me since it's more up my alley. So I read it. It's just a cheap little magazine and it's got the same supplement advertisers as any other bodybuilding magazine. But the info was actually decent in the Q&A. So I sent for a free issue and it came. Then another. And now another issue came. For some reason they keep sending them to me and I didn't pay for anything. I don't know if that's normal but fuk it. lol. Ooook, time to go barbeque and play some pool. Cya.

[Shane]

Didn't get much sleep last night. Maybe 5 hours. Same with Friday night. But I was having fun so it was worth it. Today I didn't lift. I did work the heavy bag for 3 x 3 minute rounds. That was it though. Here's everything I ate:

M1 - 6 egg whites, 1 yolk
M2 - Starbucks frappucino grande
M3 - 2 Oberto beef sticks, 1 Hershey's candy bar, 16 oz. Sunkist
M4 - Chicken breast, 2 wheat rolls w/butter, tea w/5tbspn sugar
M5 - 32 oz. pepsi, 3 pieces fried chicken, 2 mojos
M6 - Potato chips (about 20) w/ranch dip, 32 oz. pepsi
M7 - 1 bowl rice krispies in milk
M8 - Cheeseburger, 32 oz tea w/5tbspn sugar

Oook. I think I'm going to explode. :micro:

[Punky]

Damn, I think we ate at all the same places today.

Ugh.

Stacy

[chops]

M1 - 6 egg whites, 1 yolk
M2 - Starbucks frappucino grande
M3 - 2 Oberto beef sticks, 1 Hershey's candy bar, 16 oz. Sunkist
M4 - Chicken breast, 2 wheat rolls w/butter, tea w/5tbspn sugar
M5 - 32 oz. pepsi, 3 pieces fried chicken, 2 mojos
M6 - Potato chips (about 20) w/ranch dip, 32 oz. pepsi
M7 - 1 bowl rice krispies in milk
M8 - Cheeseburger, 32 oz tea w/5tbspn sugar


hey i think those were the exact same options for one of the gmat questions

"select the option that is most unlike the others"

[Wikked1]

M8 - Cheeseburger, 32 oz tea w/5tbspn sugar

LMFAO dude you're the only guy I know who would post "5tbspn sugar" in here.....are you doing a carb load there or what? SHIZZLE talk about an insulin spike! No wonder you can't sleep!

[ectx]

Your diet amuses me.

[chops]

the correct answer is M1!

[dissipate]

hmm i guess you're right about the points you made about bjj. and i didn't know chokes and joint locks are taught along with boxing in muay thai schools hehe. never seen anyone teaching those.

[chops]

:spam:

[Shane]

Punky - Funny, I didn't see you there when I was eating there. Were you following me around again? :p

chops - I think the most out of place would be the Crackuchino, what do you think?

diss - I haven't seen them teach chokes and joint locksin Muay Thai schools either for the most part. It's just some of the other stuff they teach as part of the art in some of the camps in Thailand as I understand it. At least they did in my instructors camp.

Wikked - Uh...yeah man, it's a carb load. That's what it is! lol. :smoke: The weird thing is, it doesnt really affect my energy levels. They stay pretty constant no matter what. It's kinda weird. But it's all good, my diet was MUCH better today.

chops - What makes you say M1? Cuz it's the only one with the absence of sugar? :p I was thinking M2 because it was all liquid meal. That and I pour sugar on my eggs. lol. j/k

Ec - Your flatulence amuses me. Hey, how did you get back over the border?

Chops - Thanks for bumpin' me sweets.

DIET
M1 - 6 egg whites, 1 yolk, 1 cup oats
M2 - Nitrean w/16 oz. 1% milk
M3 - Chicken breast, 32 oz. tea w/splenda
M4 - Salmon, 32 oz. tea w/splenda
M5 - Chicken on wheat bread w/lettuce & tomato
M6 - 1 can of tuna, 16 oz. tea w/splenda

SLEEP
5 hours - For reasons I cannot disclose here I did not get as much sleep as I was hoping for. :smoke:

LIFTING
BENCH PRESS - 3 sets

INCLINE DB PRESS - 2 sets

DB BENCH PRESS - 2 sets

MACHINE FLYE - 1 set

SEATED CALF RAISES - 3 sets

LEG PRESS CALF RAISES - 3 sets

OTHER EXERCISE
Heavy bag - 5 x 3 minute rnds w/1 min. rest between
Swimming - half-ass - 30 minutes

SONG OF THE DAY
Audioslave - Set It Off

OTHER STUFF
I left my journal at the gym so I'll update the weights and reps later. I can remember part of it, but the rest I'll have to get from the journal. So I'll update later.

[Focused70]

I thought something might have been missing. ;)

I must try this Splenda of which you speak....which will be a miracle if I like (since I loathe aspartame).

Stash

[chops]

i tried splenda but it has a licorice after taste to me. been taking equal for so long now that nothing beats it.

more useless tidbits

[wibble]

Oh my dear god I can't believe it. Where's the junk?! You've done a good job with the diet today sir! :thumbup: :)

[Shane]

Stash - Splenda is actually pretty good as far as artificial sweeters go. Nothing beats real sugar though. :(

chops - Your Equal is no match for my Splenda my little geisha. :moon:

wibble - See what happens when you disappear man? The dead rise from the graves, dogs and cats living together, Michael Moore and Bill O'Reilly are chummin' it up and Shane is eating healthier. :o

DIET
M1 - 7 egg whites, 1 yolk, 1 cup oats, 1/2 cup milk, 32 oz. tea w/splenda
M2 - MRP w/16 oz. milk
M3 - Salmon, 32 oz. tea w/splenda & 2 tbspn sugar
M4 - Tuna on wheat bread, 1 tbspn natty peanut butter
M5 - Haven't eaten yet. Will update later

SLEEP
5 hours. Hey, we can't have everything right now can we? :mad:

LIFTING - 1 minute rest between sets
LAT PULLDOWN - 180# x 10, 10, 10

T-BAR ROW - 100# x 10, 9, 9

SEATED MACHINE ROW - 160# x 10, 9, 7

DECLINE SIT-UPS - Bw# x 19, 17, 15

OTHER EXERCISE
Ran up Luis Hill

INSPIRATION OF THE DAY
AC/DC - Back In Black

OTHER STUFF
Today I ran up a hill. There are 3 hills here I'm gonna run up (different one each week). I ran up the one called Snob Hill and this week I ran up Luis Hill. Snob Hill is a little longer but Luis Hill is a little steeper. Next week I'm gonna run up a hill that isn't actually a street but a dirt road. I have no idea how far it is. You can see it from town. If I ever get a digital camera maybe I'll take a pic of it. But anyway, it was a bitch to find the bottom. I don't know what the hill is called but there's a couple radio towers and some other stuff on top that I'm pretty sure are run by the USFS. I guess we'll see. Oh yeah, I wanted to puke again but I refrained for fear of pissing off any rattle snakes that lived by since I'll be back there in a few weeks.

[twcolabear]

you are so ambitious! just like me ;)
Good work!

[dissipate]

come teach Muay Thai in my country! We need more teachers!! Especially those experienced in other types of martial arts and bodybuilding.


Oh yeah, I wanted to puke again but I refrained for fear of pissing off any rattle snakes that lived by since I'll be back there in a few weeks.
!!!

good job on the cardio. must be _that_ tough to make you want to puke!

[Shane]

Anna - Thanks. Where the hell have you been?

Diss - Well, I don't even know what country your country is, let alone where you are in it. I only know the continent you live on goob. The running uphill in 100 degree heat was the hard part. Ironically the heat didn't really bother me, just the hill.

DIET
M1- MRP w/16 oz. milk
M2 - 6 egg whites, 1 yolk, tea w/2 tbspn sugar, splenda
M3 - Tuna on wheat bread w/dijonnaise
M4 - Salmon, 1 tbspn natty peanut butter
M5 - Chicken breast, white rice
M6 - MRP w/16 oz. milk

LIFTING - 1 minute rest between sets
MACHINE SHOULDER PRESS
130# x 10, 10, 9

- Just a change of pace

MACHINE LATERAL RAISE
150# x 10, 10, 10

OVERHEAD DUMBBELL TRICEPS EXTENSION
70# x 10, 8, 7

EXTERNAL ROTATION W/BAND
Blue band x 15, 15, 12

OTHER EXERCISE
None

OTHER STUFF
Not much else. I had to work at 6:00am, I was off between 9-10am so I worked out. Then I worked again til 2pm so I'm updating this. Now I have to go back from 4pm til 8pm so that sucks. Ah well. Later.

[chops]

snob hill? who thinks of these names? there's a street over in santa clara called lick mill. hey guess what i get to disneyland too.

[rookiebldr]

Running is bad enough, but running up hills - totally ugh! Makes me vomit thinking about it. :(

[dissipate]

weird working intervals..?!


Well, I don't even know what country your country is, let alone where you are in it. I only know the continent you live on goob.
hehe true. you can rule out thailand now lol.

100 degree heat is nuts!!! be careful of heat stroke eh....... dunno how you run up steep hills in such heat.

[Focused70]

Running uphill in 100 degree heat = :scratch:

Unless you're in the Marines....

Even then...:scratch:

Stash

[Shane]

chops - I dunno who thought of the name. But the hill has always been called that because most of the people that live on it are pretty wealthy. Many are old tool. I still have to figure out har far it is to the top of the hill. I think I'll do that tonight. When are you going to Disneyland? I'm going back in November or so.

rookie - I hate running too man. But I gotta do it. I should put a bumper sticker on my back that says "I'd rather be swimming" while I'm running.

diss - So by the process of elimination I have no deduced that you live in China, Mongolia, Vietnam, Laos, Cambodia, Taiwan, North Korea, South Korea, Japan, the Phillipines, or Indonesia...am I close? The heat has never really bothered me for some reason. *knocks on wood* People are always going "man, it's hot today" and I don't really think it is very bad. So hopefully that wont change. I just make sure I drink a lot of water and take a water bottle up with me and I haven't had any problems.

Stash - Nah, I'm not in the Marines. I grew up on Marine bases cuz my dad was a career Marine. But I never joined. I was in the young Marines when I was a wee lad, which is kinda like the boy scouts on steroids cuz they made us do a bootcamp and cry and taught us hand to hand combat and stuff. But the heat doesn't really bother me so running up hill in it isn't really much tougher. I hope it stays that way. But the weather should start cooling off here in about a month anyway and running up in the cold will kill any fear of heat strokes.

DIET
M1 - 7 egg whites, 1 yolk, 1 cup oats, 1/2 cup milk
M2 - Salmon, 2 slices wheat bread
M3 - MRP w/16 oz. milk
M4 - Turkey on wheat bread, mustard
M5 - 16 oz. steak, brown rice, tea w/splenda
M6 - MRP w/16 oz. milk

SLEEP
6.5 hours

LIFTING
SQUATS - 45# x 10, 135# x 10, 225# x 5, 315# x 5, 315# x 5

- I haven't squatted for a few weeks so I went light and didn't push it. Next time I'll go a little heavier

SEATED ONE-LEG CURLS - 90# x 12, 12

SEATED ONE-LEG EXTENSIONS - 135# x 10, 10

BARBELL CURL - 45# x 10, 65# x 5, 95# x 8, 7
- I guess that was ok for someone who doesn't work arms enough. I could of squeezed out one more rep on each of the last two sets but I didn't want to push it...yet.

DB HAMMER CURL - 35# x 8, 8, 8

- Not hard. Still a bit paranoid. lol.

CRUNCHES - Bw# x 15, 15, 15

OTHER EXERCISE
None yet

OTHER STUFF
I'm working most of today too. Sucks to be me! At least football season is almost here. :D

[Wikked1]

315x15 SQUATS IS LIGHT? :scratch: More power to you dude! :strong:

[Shane]

Bah, it was 315 x 5. lol. Sorry man. I think at my hardest going all out I could do 315 maaaybe 12 times but I'd probably pass out and throw up afterwards. In that order. I doubt I could get it 15 times.

[Punky]

Diet's looking good! I'm awaiting both football AND hockey season!

[chops]

probably mid sept. i haven't been there for years and heard it has changed alot. what was your fav attraction there?

diet looks killer :thumbup:

[Shane]

Punky - Mmm...football and hockey...two of God's greatest creations...

chops - You should wait about a month and go when I go. :p Um...my favorite attraction, I have no idea. I hadn't gone in about 2 years (a few months before they opened California Adventures) and I wouldn't say it's changed so much as expanded. There were some changes inside the actual park itself but not a lot. I didn't think California Adventures would be very good but it is actually pretty cool. Downtown Disney is cool too but I've been there a couple times (don't actually have to have a park ticket to get in there) at the House of Blues and ESPN Sportszone. My favorite attraction was the Indiana Jones ride, the Matterhorn and Pirates of the Carribean. Always has been though I wish they'd spice it up and a really big ****in drop. In California Adventures the rollercoaster and the rapids are both cool. There's a ride that's virtual (kinda like Star Tours) that flies you over California. It sounds kinda weak but it's actually pretty cool. Just make sure you take advantage of the fast pass and you'll be able to go on more rides in less time.

[mega]

Nice work, the tri extensions are my fav. exercise with tris, me and you seem real close on lbs. Feel a good burn with that?

Since I am here, after you lift do you feel sore the next day, or 2 days later? Just a question out of curiousity. I don't know why, but I feel sore 2 days later. Lack of sleep?

[Shane]

mega - Welcome to my journal man. Good to have you on board. Yeah, it looks like we are. You are a pushin' me a little on the bench press but that's ok. I'll work on it. ;) I love the overhead tricep extensions. Sometimes doing skullcrushers feels tight around the elbow so I prefer the overhead extensions cuz they always feel fine. I usually feel sore with the new routine I'm working into. If I work a muscle group twice a week (with less volume per workout of course) I don't usually feel as sore, but when I work the muscle only once a week as I'm starting to do now I feel a lot more soreness. Soreness peaks at 2 days for me too and that's totally normal. It's called DOMS (Delayed Onset Muscle Soreness). The old school thinking used to be that it was caused by lactic acid buildup from the workout session but they now know that that isn't what causes it. The most widely accepted theory (which is still holding strong) is that the soreness is caused by microscopic tears in the muscle tissue and the little receptors that signal the healing process, along with possibly inflammation and swelling that occurs at the same time. But I've never seen anything relating lack of sleep related to the soreness. I think the only thing that lack of sleep may cause is the soreness to last longer since sleeping aids the healing process.

[Shane]

DIET
M1 - 6 egg whites, 1 yolk, 1 cup oats, 1/2 cup milk
M2 - MRP w/16 oz. milk
M3 - Cheeseburger, 12 oz. pepsi
M4 - 1 can of tuna, 2 slices of wheat bread, dijonnaise
M5 - Chicken fettucini w/mushrooms & broccoli, 24 oz. pepsi

- Ah...um...my cheat day started a bit early. ;)

SLEEP
4 hours

LIFTING
None

OTHER EXERCISE
Target bag - 5 x 3 minute rnds w/1 min. rest between

OTHER STUFF
It's early Saturday morning and I'm going back to bed. lol

[Shane]

No working out today except for those table muscles. Here's what I ate today:

M1 - 4 slices cinnamon toast, coffee w/sugar, 16 oz. chocolate milk
M2 - Wendy's double cheeseburger, 32 oz. pepsi
M3 - 3 gordita's, 32 oz. pepsi
M4 - 16 oz. bag of beef jerky, 32 oz. tea w/5 tbspn sugar
M5 - potato chips, onion dip, 32 oz. tea w/5 tbspn sugar
M6 - 2 cups white rice, 32 oz. tea w/5 tbspn sugar, 5 spare ribs

I just finished eating the ribs. Had to clean my fingers so I wouldn't get my keyboard messy. If you haven't guessed yet today is my cheat day and I'm taking full advantage of it. Yay!

[chops]

do you only have 32 oz glasses :)

[Shane]

No, but they are the only cups I have with handles on them and I'm really partial to handles on my cups. lol

[Punky]

I'm picturing a super-sized child's sippy cup.

[Wikked1]

DUDE I love reading your diet....makes me feel like mine is ultra clean!

[mega]

Damn, reading your diet makes me hungry as hell. I just eat bagels and yogurt all day. Eh.

[Spartan936]

M1 - 4 slices cinnamon toast, coffee w/sugar, 16 oz. chocolate milk
M2 - Wendy's double cheeseburger, 32 oz. pepsi
M3 - 3 gordita's, 32 oz. pepsi
M4 - 16 oz. bag of beef jerky, 32 oz. tea w/5 tbspn sugar
M5 - potato chips, onion dip, 32 oz. tea w/5 tbspn sugar
M6 - 2 cups white rice, 32 oz. tea w/5 tbspn sugar, 5 spare ribs



LOL, Whatever gets the job done. Nice progress by the way :D

[dissipate]

yeah you're close :) is the heat just hot air? or full-on sun?

how do you drink tea with 5 tbspn sugar?!?!?!

[Shane]

Punky - Actually most of them are 32 oz. cups that say Fresno State Bulldogs on them. :D I have glasses, but they are smaller.

Wikked - That's because compared to my diet yours IS squeeky clean. But it's getting better.

mega - Bagels and yogurt? How can you stand that man? Uck.

Spartan - Thanks man! Welcome to my journal man. Yeah, like I said, my diet is pretty ugly. But it's getting better. But I'm sure it will get worse between the from the end of November til the end of the year. :D

diss - It's both. The sun hits pretty hard here. At least to most people. Like I said, the heat doesn't bother me. It's not too humid cuz if it was that would suck. I don't like my car to feel like a sauna.

UPDATE FOR MONDAY, AUGUST 17th, 2004

DIET
M1 - MRP w/16 oz. milk
M2 - 7 egg whites, 1 yolk, tea w/2 tbspn sugar
M3 - Salmon, tea w/splenda
M4 - MRP w/16 oz. milk
M5 - Chicken breast, brown rice
M6 - 1 can of tuna, 1 tbspn natty peanut butter

OTHER STUFF
Well, I didn't lift or do any working out on Monday. I will today though. More later.

[dissipate]

Update!!!

[Shane]

Hi Diss, I'll be updating tomorrow. I've been spending some time with some friends from out of town this week. Thanks for checking in on me and bumping me up. ;) Thailand?

[Shane]

UPDATE FOR THURSDAY, AUGUST 26TH, 2004

SLEEP
5 hours

LIFTING
DUMBBELL BENCH PRESS - 100# Db's x 8, 6, 5
SS/W
BENT-OVER DUMBBELL ROW - 100# Db's x 8, 8, 8

LAT PULLDOWN - 190# x 8, 8, 7
SS/W
OVERHEAD DUMBBELL PRESS - 65# Db's x 6, 5, 4

SEATED DUMBBELL CURL - 40# Db's x 8, 7, 6
SS/W
OVERHEAD DB TRICEPS EXTENSION - 75# Db x 15, 15, 14

UPRIGHT ROW - 110# x 8, 8, 7

CRUNCHES - Bw# x 15, 15, 15, 15

OTHER EXERCISE
None

OTHER STUFF
I am a weak little bitch. :( That's what I get for being so lazy the past months with the exception of a few days burst of activity.

[BIG C]

Good session there Bro!

[Coke]

Want some cheese with that wine bro?? - :D...the session looks very nice, you ain't even weak.

[Shane]

Big C - Thanks man. They should get better. Welcome to my journal.

CoCoa - Yeah, it was some pretty sour wine too. I think someone pissed in the mix while they were stomping grapes. :eek:

LIFTING
Didn't lift

OTHER EXERCISE
Heavy bag - 5 x 3 minutes w/1 min. rest between
Jump Rope - 3 x 3 minutes w/1 min. rest between
Burn-outs - 2 x 1 minute w/1 min. rest between
Jump Squats - 10 x 5 x Bw

OTHER STUFF
I don't feel like eating anymore cheese today so I'll shut up for now. :D

[Shane]

SLEEP
4 hours. Don't ask.


Didn't lift today. Sunday is a day of rest. Yay. Swam last night with some friends and the water was so warm that I had to go and swim some more today. I can't remember the water ever being that warm before. And no, it wasn't because someone went in it. :p

[rookiebldr]

Yeah, right. ;)

[Shane]

I'm not listening! *puts fingers in ears* la la la la la la la la la la la cowboys from hell la la la la la la la la la la

[rookiebldr]

lmfao

[dissipate]

HAHAHAHA!!!

[Shane]

Rookie - actually it's cuz the pool was heated. :D

Diss - hush you. :p

[Shane]

UPDATE FOR MONDAY, AUGUST 30TH, 2004

SLEEP
5 hours

LIFTING
I was waiting for my workout partner to change his clothes so while I waited I talked to a cute blonde and did this:
Leg Extensions - 255# x 15, 14, 12

Leg Curl - 165# x 12, 12, 12

Then we went and did this:
Bench Press - 45# x 10, 135# x 10, 165# x 10, 225# x 1, 235# x 1, 245# x 1, 255# x 1, 265# x 1, 275# x 1, 285# x 1, 275# x 1, 265# x 1,
255# x 1, 245# x 1, 235# x 1, 225# x 1

Incline Dumbbell Press - 75# Db's x 8, 80# Db's x 6

Dips - Bw# x 15

Push-Ups - Bw# x 25

Decline Sit-Ups - Bw# x 20, 17, 14, 10

OTHER EXERCISE
Walking at a brisk pace for 30 minutes

OTHER STUFF
It's late and I need sleep. I actually get to sleep in tomorrow. Yay.

[Coke]

Damn mang - that is a ridiculous number of sets on the bench press, good session overall.

[Shane]

SLEEP
7 hours

LIFTING - 1 minute rest between sets
LAT PULLDOWN - 195# x 8, 6, 6

T-BAR ROWS - 100# x 8, 8, 8

CABLE PULLTHROUGHS - 60# x 12, 12, 12

DUMBBELL ROWS - 100# x 10, 10

DUMBBELL SHRUGS - 95# x 10, 10, 75# x 10 (1 sec. hold at top of each rep)

STATIC HOLDS - 315# x 20, 15, 12

OTHER EXERCISE
None

OTHER STUFF
We had an open house at the gym tonight. I had to go and break up some guy that was grabbing his g/f a few buildings over. We separated them and had her drive off. It turned out he was diabetic so we had to call an ambulance. But at least it helped the time pass faster.

[MixmasterNash]

Go to bed, cracker. ****, it's only 12:45 in your TZ. I hate the Internet.

[Shane]

Pfft. It's 4am in NC. What the hell are you still doing up whitebread? :p

[Shane]

SLEEP 5 hours

LIFTING
Wraparounds - Bw# x 20, 20, 20, 20

Side Bends - 20# x 20, 20, 20, 20

OTHER EXERCISE
4 x 400m
Heavy bag - 5 x 3 min. rnds w/1 min. rest between
Swimming - 30 minutes

OTHER STUFF
It's a beautiful day. Wtf am I doing still sitting here??? *goes outside*

[chops]

cute blonde pffffft

everyone knows that brunettes are hotter

[Shane]

Yeah, but I don't discriminate.

[Punky]

I'm with chops, brunettes are WAY hotter!

[BIG C]

Some nice sets of 1 rep on the bench.

Do you rest long between sets?

[chops]

forgot that you are all about equal opportunity :)

[chops]

hi punky!! :hello:

[Shane]

Punky - Yeah, but we must give the blondes a fair chance. I'm not a hairist. :smoke:

Big C - I rested 1 minute between sets. The only one that was an exception was the set before 285. I rested for about 2 minutes before lifting 285. Basically I'm doing the main lift for an ME day a la Westside but without the triples and with slightly shorter rest intervals. I haven't tried to increase my strength in a while and I've been slacking bad with my workouts so my strength dropped a bit which pissed me off. So right now my goal is to bench press to 315 by Halloween. This week I've been working out with another one of the trainers who is also a guy which is great. Having women as work out partners lately I've found is 'usually' too much of a distraction because some guy is always trying to talk to them and interrupting the workout. So I'm very excited to work out knowing my partner is like me and doesn't like to let socializing interfere with the workout.

Chops - Yup. That's me. An equal opportunity employer. lol

Chops - Hi Chops. :hello: :whip:

[chops]

:hello: FOR PUNKY

:D

hello doofus FOR SHANEY

[Shane]

:hello: FOR PUNKY

:D

hello doofus FOR SHANEY

---> chops :bash: <----Shane

Shane---> :whip: <----chops

chops
/\
|
|
:withstupi <---Shane

Shane --> :burger: <---chops

Shane--> :windup: <---chops

:p

[Shane]

SLEEP
6 hours

LIFTING
Wraparounds - Bw# x 25, 25, 25, 25

Windshield Wipers - Bw# x 10, 10, 10, 10 (per side)

Crunches - Bw# x 15, 15, 15

OTHER EXERCISE
Heavy Bag - 5 x 3 minute rnds w/1 min rest
Swimming - 30 minutes leisurely

SONG OF THE DAY
Breaking Benjamin - So Cold

OTHER STUFF
Women are psycho. That is all. ;)

[MixmasterNash]

---> chops :bash: <----Shane

Shane---> :whip: <----chops

chops
/\
|
|
:withstupi <---Shane

Shane --> :burger: <---chops

Shane--> :windup: <---chops

:p


Jesus, get married and have kids already and spare us the cute crap.

[Punky]

lol

[chops]

you're not allowed to use smileys for a week

pffff free rein just leads to abuse

[chops]

Jesus, get married and have kids already and spare us the cute crap.

polygamy!

[Shane]

polygamy!

Pfft. Actually that would be polyandry. Get your poly's right Or I'll polymorph you into a polyester pollywog. *this is where the smiley would go*

[BIG C]

Good luck with the 315 max! I am going for that in 2 weeks.

[Punky]

Yo, Shaney Boy....I found ec's journal BEFORE yours! Wassup? (And no cracks on my journal-less life).

[Shane]

Big C - Thanks man. Well, I'm gonna have to try and catch up. Judging by your journal I'll have my work cut out for me.

PunkyUh....maybe EC pays people to bump his??? lol. Check back in an hour Punky.

[Shane]

SLEEP
5 hours

LIFTING
Bench Press -
Warm-up - 45# x 10, 135# x 10, 160# x 10

Work Sets - 225# x 1, 240# x 1, 250# x 1, 265# x 1, 275# x 1, 280# x 1, 290# x 1, 255# x 2, 255# x 2, 225# x 1

Incline Dumbbell Press
85# Db's x 8, 6

Dips
Bw# x 15, 12

Push-Ups
Bw# x 30

OTHER EXERCISE
None. I was lazy today.

OTHER STUFF
I was surprised I got 290 lbs on the bench press because I really wasn't feeling it today. I was going to work out yesterday but the gym closed at 4pm because it was Labor Day so I had to put it off til today. When I put 225 lbs on the bar even it felt like 250. So Im just happy I got it. Even though it Ive seen turtles move faster than the bar went up. lol

[Coke]

Great work on the flat and incline presses!

[Shane]

CoCoa - Thanks CoCoa. I've been just 'going through the motions' for a while which is a crime. So it's time to up the strength again.

SLEEP
5 hours

LIFTING
Wide-Grip Lat Pulldown
Warm-up - 100# x 10, 150# x 8

Work Sets - 200# x 6, 6, 5

Neutral-Grip Pull-Ups
Bw# x 5, 4, 3

T-Bar Row
115# x 6, 6, 5

Seated Machine Row
150# x 10, 10, 10

Single-Leg Extension
135# x 10, 10, 10

Lying Single-Leg Curl
80# x 8, 8, 7

Crunches
Bw# x 15, 15

OTHER EXERCISE
None. Once again I was a lazy bastard

OTHER STUFF
Not much for now. Me tired. Going to bed.

[dissipate]

how do you get by with only 5 hours sleep?!?!??!!

[Wikked1]

Your bench is great man....your rest (sleep) sucks! I don't know how you do it!

[Punky]

Hey if you're not sleeping that means I'm not working out anymore!

[rookiebldr]

Me neither!

[Shane]

Diss - I wish I knew. Better yet, I wish I could get to sleep earlier. ;)

Wikked - Thanks bro. Yeah, I always wonder how I would gain if I got more sleep and ate better. I've done both but not at the same time. I gotta get that **** figured out.

Punky - Oh you'll workout... or I'll dye your dogs pink!

Rookie - Same goes for you man!

SLEEP
5 hours

LIFTING
No lifting today

OTHER EXERCISE
Walking on treadmill, 4 incline, 4mph

OTHER STUFF
Not much goin' on tonight. More later.

[Punky]

Hey you leave my doggies alone!! I'll teach 'em that "Chopper, Sik Balls" trick from Stand By Me.

[Wikked1]

Damn it all looks like I got my @$$ kicked this week.....prepare for a much improved MFRZ team later this season!! (Nice game dude!!!)

[Shane]

Punky - Ha! I remember that movie. That part cracked me up. Of course, you probably remember it better since I wasn't as old as you were when it came out. :p

Wikked - Thanks man. You had me worried when Clinton Portis went ape **** on his first run of the game. I was kinda surprised I lead all scorers since Jamal Lewis got shut down and Charlie Rogers broke his collar bone (again). It's kinda funny neither of us have a guy playing in MNF tonight though. No worries, you'll have your chance to beat my Headhunters later in the season bro!

UPDATE FOR FRIDAY SEPTEMBER 10th, 2004

SLEEP
6 hours

LIFTING
Squats
Warm Up: 135# x 10, 225# x 5, 275# x 1

Work Sets: 315# x 5, 5, 5

Leg Extensions
135# x 12, 12, 12

Leg Curl
80# x 8, 8, 8

Lunges
40# Db's x 10, 10

Decline Sit-Ups
Bw# x 20, 18, 17

OTHER EXERCISE
Nothing I care to go into detail about. :p

OTHER STUFF
Didn't get around to putting this up on Friday. I'll be doing chest later tonight so I'll update again soon. This week we started the WBB fantasy football league. Damn I love football. :cry:

[Shane]

SLEEP
5 hours

LIFTING
Bench Press
Warm-Up: 45# x 10, 135# x 10, 185# x 3, 225# x 1

Work Sets: 245# x 1, 255# x 1, 265# x 1, 270# x 1, 280# x 1, 295# x 1,
280# x 1, 270# x 1, 265# x 1, 255# x 1, 245# x 1

- 295 lbs went up easier than 290 did last week. My workout partner and I both thought I could have gotten 300.

Incline Dumbbell Press
90# Db's x 8, 6

Dips
Bw# x 16

Push-Ups
Bw# x 30

OTHER EXERCISE
None

OTHER STUFFF
Can't talk now. I'm watching Enter The Dragon.

[Wikked1]

OTHER EXERCISE
Nothing I care to go into detail about. :p
LMFAO!
Nothing wrong with discretion bro!
Nice lifting.....get some damn sleep will ya'?

[Shane]

Wikked - Thanks bro! Hey, when are you going to bring your drums to California so we can jam? :D I've got my Jackson, Strat and Mesa Boogie stack ready and waiting. A couple people have said melatonin actually works and since it costs next to nothing I'm going to give it a shot. :D

SLEEP
4 + 1 hour nap

LIFTING
Lat Pulldown
Warm Up: 100# x 10, 150# x 8

Work Sets: 205# x 6, 6, 6, 6

T-Bar Row
115# x 6, 6, 6
90# x 10

Cable Pull-Through
65# x 12, 12

Machine Horizontal Row
155# x 10, 10, 8

Horizontal Machine Scapular Retraction
150# x 10, 10, 10

Reverse Flye Machine
75# x 12
105# x 10
120# x 8
120# x 8

OTHER STUFF
Well, I went in to work out tonight and this girl I think is really cool that works the front counter was working so I talked to her for a bit. Anyway, one of the guys that works the front desk was there who was getting off said that I owed him lunch (he used to be like the only front desk staff that would call and tell us when an appointment canceled so I told him once I'd bring him lunch when I was coming in for doing us that favor) and this girl goes "hey, he owes me sushi first". Last week her and I were talking while we were both stretching and the conversation got on food and I mentioned I was in the mood for sushi and she said she never had it so I offered to take her to try it. So anyway...I start working out and she's getting off work and is getting ready to change to work out. And she walks up to me while I'm getting a drink of water by the fountain and I ask her if she wants to go this weekend. So she checks her schedule and says sure. So now we are going Friday. The only thing that sucks is this girl has a b/f that lives in another city and goes to a university a couple hours away. She's one of the few girls I'd actually date but I can't do anything about it cuz she's taken. So I'm looking at this like a 'friend' thing and I'm assuming she is to cuz she's a good girl. I'm going to show her a good time incase they ever break up then maybe we can date. Thoughts???

[Mystic Eric]

Wikked - Thanks bro! Hey, when are you going to bring your drums to California so we can jam? :D I've got my Jackson, Strat and Mesa Boogie stack ready and waiting. A couple people have said melatonin actually works and since it costs next to nothing I'm going to give it a shot. :D

SLEEP
4 + 1 hour nap

LIFTING
Lat Pulldown
Warm Up: 100# x 10, 150# x 8

Work Sets: 205# x 6, 6, 6, 6

T-Bar Row
115# x 6, 6, 6
90# x 10

Cable Pull-Through
65# x 12, 12

Machine Horizontal Row
155# x 10, 10, 8

Horizontal Machine Scapular Retraction
150# x 10, 10, 10

Reverse Flye Machine
75# x 12
105# x 10
120# x 8
120# x 8

OTHER STUFF
Well, I went in to work out tonight and this girl I think is really cool that works the front counter was working so I talked to her for a bit. Anyway, one of the guys that works the front desk was there who was getting off said that I owed him lunch (he used to be like the only front desk staff that would call and tell us when an appointment canceled so I told him once I'd bring him lunch when I was coming in for doing us that favor) and this girl goes "hey, he owes me sushi first". Last week her and I were talking while we were both stretching and the conversation got on food and I mentioned I was in the mood for sushi and she said she never had it so I offered to take her to try it. So anyway...I start working out and she's getting off work and is getting ready to change to work out. And she walks up to me while I'm getting a drink of water by the fountain and I ask her if she wants to go this weekend. So she checks her schedule and says sure. So now we are going Friday. The only thing that sucks is this girl has a b/f that lives in another city and goes to a university a couple hours away. She's one of the few girls I'd actually date but I can't do anything about it cuz she's taken. So I'm looking at this like a 'friend' thing and I'm assuming she is to cuz she's a good girl. I'm going to show her a good time incase they ever break up then maybe we can date. Thoughts???


First of all, I don't know how you're getting by with just 4 hours of sleep...

Secondly, does this girl ever flirt with you? What are the convos like? I just find it shady as hell because she has a boyfriend and she's being really friendly with you suggesting to go out for sushi and then accepting an outing for sushi...
Maybe she's not a "good girl" after all?

Lastly, shane-o, you're such a dreamy lady's man :whip:

[Shane]

Hasselhoff lover - Usually I'm getting 5-6 hours of sleep. :D But 4 was it the other night but I was lucky enough to get the 1 hour nap in. Hopefully I wont develop huge bags under my eyes between now and the time I get a digital cam in a few weeks. Um...the girl flirts with me a little. But I think part of it is she's just really friendly. Maybe I'm wrong and she's not such a good girl. I guess we'll see. I'll post what happens Saturday afternoon.

SLEEP
5 hours

LIFTING
Decline Sit-Ups - Bw# x 20, 19, 19

Crunches - Bw# x 15 x 9 sets (did them with my clients)

OTHER EXERCISE
Basketball - 1 hour

OTHER STUFF
Well, I signed up for classes for the semester last week. I'm only taking 6 units this semester. It was a late add period today but I added an online sports nutrition class I was lucky to get into. Telling the instructor I was a few classes from my kinesiology degree and a trainer helped. I was just thrilled to get in the class cuz it was one of those ones I need but the schedule never seems to gel with mine and I never knew they offered it online. So kudo's to Dr. S for letting me add the class late. :D More later.

[dissipate]

OTHER STUFFF
Can't talk now. I'm watching Enter The Dragon.
lol.

[rookiebldr]

Take the girl out and enjoy. If it develops into something then take it one step at a time. For the moment have some fun without the pressure.

[Wikked1]

WOMEN.....every single situation is different bro...only thoughts I ever share there is make damn sure they are single before you wake up one night staring down the business end of a gun :D Nice solid workouts!

[Shane]

diss - I practice dee aut of fouighting wit out fouighting. :p Enter The Dragon kicks ass.

Rook - Thanks rook. But um...eh, see below.

Wikked - That's some good advice. You speaking from experience?

SLEEP
5 hours

LIFTING
Dumbbell Shoulder Press - 1 minute rest between sets
Warm Up: 20# Db's x 10, 40# Db's x 8

Work Sets: 65# Db's x 10, 8

Close-Grip Bench Press - Fast con. w/30 seconds rest between sets
135# x 5, 5, 5

Dips
Bw# x 20

Lateral Raise - 45 seconds between sets
25# x 10
20# x 10
25# x 6
20# x 8

Front Raise
25# Db's x 10

Bent-Over Lateral Raise
20# Db's x 12

Lying Incline Front Lateral Raise
15# Db's x 12

Lying Incline Side Lateral Raise
20# Db x 10

OTHER EXERCISE
None

OTHER STUFF
Well, today was shoulders and triceps but I went a little light to get used to it. Some of the exercises I was just messing with. I don't plan on doing all of those every week.
On another note, I called the girl I was supposed to take out tomorrow and she had to reschedule because her friend is moving out of town and they were taking her to Magic Mountain tomorrow. So we rescheduled for next Friday. Then I went to work out and she came in to work out shortly after I got there. So we ended up talking and then left together and were talking in the parking lot for like an hour and now we aren't going to go at all unless some other people go with us. She's afraid her b/f will get the wrong idea which I could understand. So unless someone else from work decides to go we aren't going to go. It's all good. I'm a little disappointed. It's not like I was going to put the moves on her but we always seem to enjoy each others company. Ah well.

[Mystic Eric]

OTHER STUFF
Well, today was shoulders and triceps but I went a little light to get used to it. Some of the exercises I was just messing with. I don't plan on doing all of those every week.
On another note, I called the girl I was supposed to take out tomorrow and she had to reschedule because her friend is moving out of town and they were taking her to Magic Mountain tomorrow. So we rescheduled for next Friday. Then I went to work out and she came in to work out shortly after I got there. So we ended up talking and then left together and were talking in the parking lot for like an hour and now we aren't going to go at all unless some other people go with us. She's afraid her b/f will get the wrong idea which I could understand. So unless someone else from work decides to go we aren't going to go. It's all good. I'm a little disappointed. It's not like I was going to put the moves on her but we always seem to enjoy each others company. Ah well.


Well good for her. No offense, but as dreamy as you are, that's still kinda a bad scenario when she's got a b/f.

One thing I've never understood though is why for example, if a girl cheats on her boyfriend with some other guy, the boyfriend would get mad and focus the rage on the other guy. It's ultimately the girl's fault. Same goes if the roles were reversed. What a strange world we live in.

Btw, what kinda convo lasts for an hour in a parking lot? You guys must get along REALLY well. My opinion on this thing is that if I were you, I'd scrap this dinner thing all together if the plan is to bring along some other co-workers. My reasoning for this is because she's probably too nice to just say no so she is kinda "forced" to make some sort of an effor to go (ie saying that you guys can go if other people come along). And as well, it kinda makes you look really desparate. Not that that really matters, but it's just a waste of your time 'cause you're obviously not going to be getting anywhere further with this girl so why waste your time when there's so many other available females out there? A dreamy guy such as yourself should have no problem :birthday:

[Shane]

I told you she was a good girl man. I told her I understood that she wasn't sure she wanted to go if it was just me and her. But I also told her I wouldn't try to take her away from her b/f. I told her I don't put the moves on a girl that's taken. She said if she was single she would like that. But she's not. So that's the way it goes. She's still a really cool girl though.

You are right though. It's stupid when a guy gets pissed at the sancho when his g/f cheats. The guy is a dick for not respecting the relationship, but he's not obligated to. The girl is. So get pissed at the girl. :D

[Mystic Eric]

I edited my post so you should respond to the other comments so I can feel that I'm not getting neglected by you ;)

[Shane]

Usually when we talk it's for a while. We do get along really well. Tonight I wasn't planning on talking to her. But she left the gym the same time I did and asked me to show her some martial arts stuff. I said "here? now?" and she said "yeah". So I showed her some and we ended up talking for a little over an hour. She knows I'm not desperate cuz she's seen other girls flirting with me. I have no problem if others go cuz, like I said in my first post on this, I wasn't planning on putting the moves on her anyway. I just wanted to show her a good time. She's actually the one that insisted that we still try to go if we can get other people to go. What she said was that she wanted to see if anyone else wanted to go and if they didn't then we'd go alone. And I was the one that told her if she didn't feel comfortable going alone then if no one else went we just wouldn't go and it'd be no problem. I'm pretty sure we are both honest with each other. If she didn't want to go at all I don't think she would have brought it up the other night.

[Wikked1]

Solid work out as usual man! Nice work.....as far as experience goes no not from the business end but I'm a married guy and there's a certain amount of the unknown involved when you talk about affairs of the heart.....some people just freak out and go nuts. I guess I speak from a married person's perspective. People are nuts today they shoot each other over road rage.....involve a matter of the heart and it's anyone's guess what could happen.

[Shane]

Wikked - Thanks man. I don't think shooting someone would be your style. I think driving your motorcycle through the wall and running over the guy would be more your style. No?

SLEEP
6 hours

LIFTING
Crunches - Bw# x 15, 15, 15

Leg day tomorrow...

OTHER EXERCISE
Thai pads - 10 x 3 minute rounds w/1 minute rest in between

OTHER STUFF
I'm spent from the thai pads. Finally got a partner that doesn't mind holding them. I just hope my legs recover enough to have a good leg day tomorrow.
A buddy of mine gave me a DVD copy of that video on how Adam Archuletta trains. I'm going thru it now. Any of you seen it?

[Focused70]

Nice session, Shane.

Can't offer you advice on the girl front although if you're patient enough, young Jedi, you will eventually become hitched when you're not looking.

Stash

[Shane]

Soba - Thanks bro! It's cool. I'm not looking THAT far ahead. I just wanted to show the girl a good time. All things come in time.

SLEEP
3 hours...

LIFTING
Squats
Warm Up: 135# x 10
225# x 5
275# x 1

Work Sets: 315# x 5, 5, 5

- Whoa. My legs were still a bit tired from working the pads yesterday. Hardly sleeping last night didn't help much either. ;)

SLDL's
225# x 8, 8

- Pretty easy. I don't like going anywhere near failure on these.

Single Leg Extensions
140# x 10, 10

Single Leg Curls
80# x 8, 8

OTHER EXERCISE
Not a damn thing

OTHER STUFF
Well, I had to work today. Which sucked cuz I got even less sleep than usual. But I had fun last night so it was all worth it. I'll sleep my ass off tonight. I'll do a light arm work out tomorrow.
I added Cedrick Wilson to my fantasy football team. I did this for 2 reasons. 1) He appears to be the best receiver the 49ers have. And any #1 receiving option isn't a bad choice to pick up as a free agent. And 2) I'm a 49er fan and crossing my fingers they'll get a 4th good QB in a row.

[Shane]

SLEEP
7 hours

LIFTING
Just a quick arm workout...

Barbell Curl
Warm Up: 45# x 10, 65# x 5, 85# x 1

Work Sets: 95# x 10, 8, 7

Dumbbell Hammer Curls
40# Db's x 8, 8, 8

OTHER EXERCISE
Nuttin

OTHER STUFF
I love football Sundays. Speaking of which...

[dissipate]

sorry, um she might actually really like you as a friend... there are guys i know that i quite like chatting with and i like them as friends.

[Shane]

Hehe. Don't worry, I figured that. Thanks Diss. :p

[MixmasterNash]

Corrected.



WATCHING MY GIRLIE-MAN FIGURE
Just a quick arm workout to offset my camaro and gold chains...

Barbell Curl
Warm Up: 45# x 10, 65# x 5, 85# x 1

Work Sets: 95# x 10, 8, 7

Dumbbell Hammer Curls
40# Db's x 8, 8, 8

[Shane]

Don't be talkin' about my gold Iroq Z-28. :cool:

[MixmasterNash]

It ain't no t-bird, foo'! Screaming chicken forever!

[Shane]

True.

[Shane]

SLEEP
6 hours

LIFTING
Bench Press
Warm Up: 45# x 10, 135# x 10, 185# x 3

Work Sets: 225# x 1, 250# x 1, 260# x 1, 275# x 1, 280# x 1, 300# x 1,
285# x 1, 275# x 1, 255# x 1, 250# x 1, 245# x 1

Incline Dumbbell Press
95# Db's x 7, 5

Dips
Bw# x 17

Push-Ups
Bw# x 30

OTHER EXERCISE
Treadmill - 30 minutes at 3.5mph and 4 Incline

OTHER STUFF
Today has been a pretty good day. :) I just wish I didn't have to work tonight so I wouldn't miss part of Monday Night Football. :( Last night I got a text message from a girl asking me if I wanted to take a break from studying to come over for an hour. I declined since I HAD to have my homework done first thing this morning. Tonight might be a different story.

[rookiebldr]

What? No curls?