A New Level

[Shane]

mase - lol. I know. There will be more cardio! I find doing some low-intensity cardio everyday and a couple high intensity sessions a week works best for me.

diss - Where's the fun in that? Thanks!

Rene - I'm going to pass your ass like a hare passes a tortoise. :)

SLEEP - 7 hours. Good.

DIET
8am - 5 egg whites, 1 yolk, 1 cup oatmeal, 8 oz. milk

10:30am - Banana, MRP w/16 oz. milk

1pm - Apple, turkey on 2 slices wheat bread, 1 tbspn natty peanut butter

3:30pm - 1/2 cup brown rice, 1 chicken breast, tea w/sugar/splenda

For the rest of the evening I'll be eating...

6pm - orange, 1 can tuna, tea w/sugar/splenda

8pm - 1 cup broccoli, 1 home grown tomato, 1 chicken breast

10:30pm - 8 oz. milk

I'll hit the weights later tonight. Then some form of cardio.

[rookiebldr]

And damn nice sleeping for a change.

[Shane]

Having the day off made a big difference. ;)

[Focused70]

http://img211.exs.cx/img211/4090/spam9ep.jpg

:)

Stash

[Shane]

Mmm...spam. Thanks Stash. Figured since I'm cutting I should pic SOME pic up. This doesn't show my physique. But I store a lot of fat in my face so when I lose it a lot comes from there as well. And I don't think I've ever posted a pic of me on WBB so here's one now. This pic was taken of a friend and I when a group of us were walking down the beach to the peer at Pismo. I'll have some better pics up later.

[rookiebldr]

:eek:


yummmy. ;)

[chops]

since I'm cutting I should pic SOME pic up.

no habla espanol?

[Shane]

no habla espanol?

Un pequito. Oops. one too many 'pics' in that sentence. lol

[chops]

un pequito? WATCH YOUR LANGUAGE!

[Shane]

Yes mom. :angel:

[Shane]

Well, I went to workout late tonight. Didn't get to the gym until 11pm. I wasn't feeling up for it but got in the full workout anyway. Here's how it went:

Bench press - 275# x 2, 225# x 10

Lat pulldown - 180# x 10, 10, 8

Dips - Bw# x 15, 15, 13

Lateral raise - 30# x 8, 8, 8, 8, 8

Dumbbell rows - 80# x 12, 12

Decline situps - Bw+10# x 15, 15

Wraparounds - Bw# x 20, 20

Side bends - 30# x 20, 20

Treadmill - 4mph @ 3 incline for 20 minutes

[chops]

mom? u don't have to call me names :mad:
grrrr



or else do u have some wierd fetish thing that i don't know about? :p

nice effort and getting off your butt when u don't feel like it!

[lilmase1153]

freakin A nice w/o bro.. bench is looking strong as well as everything else..

[Shane]

chops - Oh, I have some fetishes you dont know about but calling someone 'mom' isn't one of them. Anyway, you're taken so you don't need to know about them. :p

mase - Thanks. I'm getting back in the groove. Yay.


Leg day...

Squats - 315# x 8, 7, 6

- I just wasn't feeling it tonight. Kinda like last night.

SLDL's - 245# x 8, 8, 8

Leg extensions - 250# x 15, 14

Leg curls - 160# x 9, 7

Decline sit-ups - Bw# x 20, 20, 20, 18, 15

SONG OF THE DAY
Motley Crue - Wild Side

I worked out tonight. To keep it simple, I'm going to pretty much eat the same thing everyday so I'm not going to type it out each time I update my journal unless something changes. So here's what my diet is looking like for now:

Meal 1 - 5 egg whites, 1 yolk, 1 cup oatmeal, 8 oz. milk

Meal 2 - Banana, MRP w/16 oz. milk

Meal 3 - Apple, turkey on 2 slices wheat bread, 1 tbspn natty peanut butter

Meal 4 - 1/2 cup brown rice, 1 chicken breast, tea w/sugar/splenda

Meal 5 - orange, 1 can tuna, tea w/sugar/splenda

Meal 6 - 1 cup broccoli, 1 home grown tomato, 1 chicken breast

Post work-out - MRP w/16 oz. milk

Before bedtime - 8 oz. milk

My split is going to look like this for now:
Day 1 - Legs, Arms, Bag work
Day 2 - Abs, Calves, Forearms, Cardio
Day 3 - Chest, Back, Shoulders, Cardio
Day 4 - Rest

Anyway, that's all for now folks.

[lilmase1153]

that looks like a good w/o to me...

[dissipate]

i like the face of the person on the left!

diet looking nice and clean... with broc too!

[chops]

does the home grown tomato taste different than store bought, like from albertsons?

[MixmasterNash]

Yeah, you're hot. But who is the goofy looking dude in the hoody?

[ryuage]

diet and sessions looking good :)

[Shane]

mase - Thanks. I better be able to get 315 for 10 next time or I'm going to...rack the bar and swear. Um...yeah.

diss - Thanks. That's my friend Ms. Happy. She was hard to see in the dark.

chops - Are you kidding??? Vine ripened tomatos taste a hell of a lot better than store bought ones. I can't stand store bought tomatos. They don't have any flavor. I have to either grow my own tomatos or stop by a fruit stand and pick up some that were grown in someone's garden. They are so much better than store bought tomatos it's like night and day.

Nash - I dunno but he sure gets a lot of women.

ryu - Thanks ryu. Let's keep it that way.

[rookiebldr]

mase - Thanks. I better be able to get 315 for 10 next time or I'm going to...rack the bar and swear. Um...yeah.

Do you actually know any swear words? :p

[lilmase1153]

:withstupi tuttut

[Shane]

Rookie - Yeah, how about **** you. lol j/k man. :D Yeah, I swear more than I should actually.

Mase - **** you too. lol. :D

Just kiddin' guys you know I love you. No, not how you're thinking, I mean in a totally gay way. lol j/k











or am I? :hide:

[chops]

albertsons does sell tomatoes still attached on the vine. that's not the same thing?

[rookiebldr]

We know exactly how you meant it. :whip:

[lilmase1153]

:withstupi yes we do know what you mean :hump:

wait is that marvin gaye in the backround i hear :evillaugh

[dissipate]

if tomatoes with vines still intact is included, i'm gonna try them out too!

[chops]

:withstupi yes we do know what you mean :hump:

wait is that marvin gaye in the backround i hear :evillaugh

LOL you crack me up, especially that letter about the speedos :)

[Shane]

chops - How much of the vine is still there? Do you pick it yourself off the vine or something? Cuz they don't have that at any grocery stores I've ever been to.

rookie - Oh, ssstop it. *flaps wrist around*

mase - Crap, how'd you know! *throws out gay CD collection*

diss - tomatoes that were left on the vine until they are red and freshly picked tasted way better than the ones found in most stores here. That's why I grow my own or buy them from a fruit stand.

chops - speedos??? In my journal? NOOOOOOOO!!!!

[chops]

like diss suggested still attached to the vine. the vines are cut tho and theres 4-5 tomatoes per vine.

[Shane]

I dunno if that'd work the same or not. Probably depends on when the vine was cut from the tree. Only one way to find out...

[Anthony]

Nice squats, Shane. If that was an off night, what are you usually using? I'm too lazy to scroll back that far since I see one workout every 100 posts. :p

[Punky]

Diet's lookin' kick ass! Good job!

[Focused70]

We know exactly how you meant it. :whip:

dum dum dum dum...

:lurk:

Stash

[Wikked1]

Good looking leg day back there a bit man! I still think you're faking it about the diet,you're body must be going through sugar withdrawal at this point! (YES I am kidding) you're the only bro I know who posts SUGAR in his diet to begin with!

[chops]

tomatoes do NOT grow on TREES you silly willy

[MixmasterNash]

Mmmmm... tomato trees.

[Shane]

Anthony - lol. I'm the same way. Actually I'm sticking with 315 for now. I should have been able to do 10 reps @ 315. That was my goal going into the night. But the weight felt a little heavier than usual. I hate doing more than 6 reps on the squat but I'm trying to bust past that so I'm just sticking with 315 til I hit 12 good reps then I'll up the weight. I always like to stop sets 1-2 reps short of failure on squats because I don't want to risk form breaking down.

Punky - Thanks Ms. Brewster.

Soba - I'm not battin' for your team man! I hear Rene might be though. lol. Not that there's anything wrong with that.

Wikked - lmao. Actually, the one thing I'm allowing myself as far as the sugar is after my workouts I'm allowing myself tea w/sugar. I figure at that point it's not going to do any harm because it'll just go towards replenishing glycogen stores.

chops - lol. Actually I knew that! I grow them in a garden with the vines attached to tomato cages. lol. Damn, I must've been tired last night when I typed that. But you know what I meant, were they still attacked to the vine or did someone cut the vine from the ground when the tomatoes were still green? That's the type of thing I was going for. I'll buy some tomatoes from Albertsons when I go up there and tell you if there's any difference.

Nash - I have a watermelon tree too. :p

[Shane]

My workout from this morning was cut a little short...

BENCH PRESS - 225# x 11, 255# x 5

LAT PULLDOWN - 200# x 7, 6, 6

21's LATERAL RAISES - 20# @ 3 x 10s, 10r, 10f

SIDE BENDS - 30# x 20, 20 (each side)

SWISS BALL CRUNCHES - Bw# x 20, 20, 20

Cardio later tonight. Maybe some more weights too.

[Coke]

Very nice session Shane, maintaining a good flat bench press.

[lilmase1153]

nice #s your puttin up bro.. and 21's on lateral raises are you crazy

[ectx]

how the hell does one do 21 lateral raises?

[ryuage]

how does one do 21's with lateral raises?? :)

[dissipate]

um what are 21s????

[rookiebldr]

pfft 21's!





ok, had to get in on the act... nice going, I was more impressed with the benching. :cool:

[JustinF]

Nice pressing shane.

[Shane]

CoCoa - Thanks CoCoa. It's still not as high as it was in November but it should be in a few more weeks.

lilmase - Thankse mase. I actually named them wrong, it's more of a tri-set.

Rene - I actually named the exercise wrong. It's a tri-set doing them to the side first, then to the rear, and then to the front. But doing 21's on lateral raises sounds like something to try.

ryuage - See post above. lol. Now I'm curious as to how actual 21's would work though.

dissipate - 21's are usually done with bicep curls where you do 7 reps in the lower half of the range of motion, 7 reps in the upper half, and 7 reps through the full range of motion. They burn quite a bit. They're good for getting through plateau's. At least for me.

rookie - Oh sure just go along with the mob! lol. j/k.

Justin - Thanks man.

This update is for yesterday...

SLEEP
5 hours - Had a test I hda to study for. Ugh.

DIET
6:30am - Lifting

7:30am - Post-workout shake

8am - 5 egg whites, 1 yolk, 1/2 cup oatmeal, 8 oz. milk, 8 oz.
orange juice

9:30am - 16 oz. milk, whey protein powder, 1 banana

12:30pm - Turkey on wheat bread w/lettuce, tomato

3pm - 8 oz. milk

3:30pm - Ran/walked 2 miles

4:30pm - post-workout shake, tea w/2 tbspn sugar

6pm - Chicken breast, brown rice, broccoli

Still to eat - 8 oz. milk around 10pm

LIFTING
Bench Press - 225# x 10, 255# x 5

Incline Db Press - 90#'s x 6, 5

Dips - Bw(215#) x 12, 12

Lateral Raises - 25# x 10, 10, 9

Overhead Db Tricep Extensions - 85# x 12, 12

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

OTHER EXERCISE
Ran/walked 2 miles - Time - 20:32

OTHER STUFF
I felt a little weak lifting today. I'm not a good morning lifter but considering that and that I didn't get much sleep I did alright. I'm almost back to full strength. Yay. I would rather lift in the evening but I had to run then so I switched. I went a little slow on the run today because I'm starting to take my cousin with me to run a couple times a week and she can't do it in the morning because of school. I have to ease her into it because she has some general trauma from a car accident she was in a few months ago. We alternated walking and running 1/8 mile until the 2 miles around the park was up. It was a bit of a strain for her but she handled it like a champ.

[TTT]

Nice work in here, pirate man.

[lilmase1153]

yeah i think this is a pretty kick ass w/o shane..

[Wikked1]

Good efforts mang! I feel ya on the morning workouts BLAH!!

[chops]

diet looks good shaneypoooooooooooooooo!! your cousin is lucky to have ya looking out for her and weaning her back into things.

[Skillz]

Wsup

Was readin ur post on that Irvine thread...WOAH, thats crazy, ur like total opposite of me...I'm from Central Cali, Bakersfield (B-Town!) to be exact...but now I liv in Irvine

N u like tha opposite...Thats tight tho! Nice journal by the way!
Peace!

[dissipate]

ah thanks for explaining the 21s. i will probably need to do them soon cos my bicep curls will plateau soon i think.

that's very nice of you to take your cousin running a couple of times a week!

[Shane]

Well, I haven't posted in my journal in over a month. I've been kinda lazy. I've been running and kickboxing but haven't been lifting. Back in December I pulled a muscle in my bicep around the same time I hurt my wrist (other arm though). I did it grappling with a friend of mine when I refused to give in on an arm bar. So it's tender. I've been hoping it heals but haven't been actively rehabbing it. But I'm going to start that tonight. To make matters worse I pissed it off today when I helped my sisters friend move out of her apartment this morning. I'm going to start lifting again tonight as well (only done a few sessions since my last update). I'm gonna do a pre-fatigued back routine so I can still work my back and I'm going to do really light arm work to try and get this thing back to 100% ASAP. Diet's been ok believe it or not. lol. Anyway, I'm gonna do a somewhat traditional split something like this:

Monday/Wednesday - Upper body
Tuesday/Friday - Lower body

Monday/Thursday
Bench - 2 x Whatever
Elbow pull-ups - 3 x max
Db shoulder press - 2 x 8-12
Cable pullthroughs - 3 x 8-12
Dips - 2 x max
Lateral raises - 3 x 8-12
Triceps pressdown - 2 x 10-15
Incline db curl - 3 x 10 (with a 20RM weight)

Tuesday/Friday
Squats - 2 x Whatever
Lunges - 2 x 8-12 (each leg)
Leg extension/leg curls - 2 x 10-15
Reverse wrist curls/wrist curls - 2 x 10-15
Core work - 8 sets

I'll throw ab work in whenever as well as some form of cardio or sprint work everyday. Pretty simple routine. Fairly low volume. Well, that's all for now. Be back in a few hours.

[Shane]

Last night I did legs:

LIFTING
Squats - 315 x 5, 5
Lunges - Bw# x 12, 12
Leg extensions - 200# x 12, 12
Leg curls - 120# x 12, 12
Decline sit-ups - Bw# x 20, 20, 18
Side bends - 20# x 20, 20, 20
Swiss ball crunches - Bw# x 15, 15, 15
Back extensions - Bw# x 15, 15, 15

OTHER
Treadmill - 4mph @ 4 incline for 15 minutes

[Coke]

Kept strength very well in those legs, the running and kickboxing must have helped you there...good ab work as well.

[Guido]

Arrrrgh! Quite a workout thar, matey!

[ectx]

about freakin' time slacker. What, yhou trying to go all skinny runner on us?

[MixmasterNash]

about freakin' time slacker. What, yhou trying to go all skinny runner on us?

Seriously! Start eating before you wither away.

[Wikked1]

I guess when you decide to slack you really go all out huh?
Nice to see you making entries again dude!

[JustinF]

Heavy leg day, mang. Great work.

[chops]

i knew you couldn't stay away for long. you missed me, huh!! :p

[dissipate]

workouts!!!!!!! cardio everyday = yum.

[Shane]

Holy crap Batman!

I worked out two days straight now. Haven't been. Yes, I've been a bitch. Women, feel free to punish me with some S&M.

MONDAY
Bench press - 280# x 1, 255# x 3, 225# x 5

- Pretty weak. That's what I get.

Lat pulldowns - 150# x 15, 15

DB Shoulder press - 60# Db's x 12, 12

Cable pull-throughs - 70# x 15, 15

Scapular retraction - 150# x 12, 12

TUESDAY
Squats - 315# x 6, 5

Lunges - 20# Db's x 12, 12 (each leg)

Single leg extensions - 120# x 12, 12

Single leg curls - 70# x 8, 8

- Legs were tired from hiking in the morning. Blah.

Well, Friday inspired me. I was in the human performance lab and participating in an exercise physiology lab. We used a Biodex leg extension to estimate fiber ratio's in the quadricep. I started out with just over 200 ft/lbs of force and ended under 70 ft/lbs of force after 50 contractions. After all was said and done it turns out that I have an estimated 78% fast twitch fibers in my quads. For some reason, doing that lab made me want to work out. I'll be out of town Wednesday thru Friday so I probably wont work out again until Friday night.

[Coke]

You can maintain good though no matter what...nice to see the workouts Shane.

[Shane]

CoCoa - Thanks man. :) Saw the pics. Lookin' strong!

Guido - Arrr, Thanks! You just reminded me National Talk Like A Pirate Day is only a few months off.

Rene - Yeah, I've been slacking. BUT I've been doing some other exercise so I'm only a partial slacker.

Nash - Don't worry, I'm eating. I'm taking in an average of about 3400 calories a day right now. Only one of them involves sugared tea too. :(

Wikked - Yeah. I guess so. lol

JustinF - Thanks man. I guess it's decent considering I haven't been consistent with it.

chops - Yup. I missed you. How could you tell!?!?!

diss - I better be careful or I'll become a cardio bunny. :o

[Punky]

Hi Shaney Poo!! Long time no see. Punish you with S&M...hmm, did I mention those are my initials....

[dissipate]

http://www.nicecupofteaandasitdown.com/biscuits/media/penguinvstimtam2.jpg

[chops]

S&M! do you get bored of being submissive?! :p

[ectx]

Biatch...stop slackin' and keep on working out. otherwise I'm totally gonna kick your ass. LOL

[kimpy225]

where are the updates? you lazy bum. i know youve been at the computer!!!!! stop lookin at lady pictures and post something good!

YOURE THERE RIGHT NOW I BET!!!!!!!!!!!!!!!!!!!!!!!! caught ya!

[Focused70]

You need some food pr0n to motivate you.

Hobbit Food Pr0nography

http://img247.echo.cx/img247/9831/chicken20nf.jpg
Mangia!

:)

Stash

[Wikked1]

what is that ? teh appetizer?

[Coke]

Hope ain't no shame in your game mang, lol - :D