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Shane
06-17-2003, 12:43 AM
Ooooook. Here's my new journal. I have to keep it up for six months or suffer the wrath of Ectx and McBain. You guys are great and suck at the same time. hehe.

So I'm not going to a gym right now. Canceled my old membership because of "renovations" and am working out at home until my new gym opens here next month.

Started light. This was today:

Bench press - 155 x 12, 155 x 10, 155 x 10

Barbell row - 135 x 10, 135 x 10, 135 x 10

Overhead press - 105 x 10, 105 x 10, 105 x 10

Dumbbell curl - 40's x 6, 40's x 5, 40's x 3

Sit-ups - BW x 20, BW x 20, BW x 20

Short "feeler" work out. I'll add more volume and push the effort more each workout.

For bench pressing I took the advise of a physical therapist and an orthopedic surgeon and stopped the ROM about 3-4" away from touching my chest on my work sets. It was weird to get used to and I felt I could of worked with about 10 more pounds if I didn't do this (I don't bounce it off my chest though). I was told that limiting some exercises to that range of motion spares the shoulder joint a lot of stress and will decrease the likelihood of chronic shoulder injuries down the road. I've heard it before so I figured I'd try it. Maybe it's true because for the first time since I injured my shoulder over a year ago I had absolutely no pain while bench pressing. Happy days are here again.

Saint Patrick
06-17-2003, 12:58 AM
:spam:

Good luck w/ the new journal and injury recovery.

What kind of split are you doing? like an upper/lower?

aka23
06-17-2003, 02:22 AM
I hope the new journal goes well. Like Saint Patrick, I am also curious about your split. Chest, back, anterior delts, biceps and abs seems like an uncommon combination.

GhettoSmurf
06-17-2003, 06:07 AM
heres some :spam: for the journal :) good luck man.

WillKuenzel
06-17-2003, 06:22 AM
6 months? LOL, yeah right! :p


Good to see you posting a journal again! What the hell have you been doing? :D

drew
06-17-2003, 07:20 AM
:spam:

I love Full Metal Jacket.

Coke
06-17-2003, 07:42 AM
Glad to see you back in action

:spam:

Scott S
06-17-2003, 04:08 PM
Some more :spam: for you. Good luck on keeping this one up!

I've personally found that I can bench much more if I stop a couple inches above my chest. Once I learned that I was "supposed" to go all the way to my chest, my bench went down. :(

McBain
06-17-2003, 07:54 PM
about time you lazy bastage :zipit:

ectx
06-17-2003, 10:43 PM
:withstupi

You still owe me one more post. lol.

Shane
06-18-2003, 01:01 AM
Saint Patrick - Thanks. Yeah, I'm keeping it simple for 3-4 weeks. I'm just doing a Day 1 - Upper body, Day 2 - Lower body, Day 3 off split. I'm mainly doing abs on lower body days but I just felt like doing them last night. It wasn't much ab work so it shouldn't cause a problem. Real simple. Recovery wont be a problem with the low volume. It's just to get into an overall improved state of conditioning before beginning a more demanding routine. The increased frequency helps me get back into the groove better.


aka23 - Thanks man. My split will look different in a month. I'll switch to a push/pull/legs split then.

Ghetto Smurf - Cool. I love spam. :)

HY - You've gotten even bigger man. Scary. I've been working, studying, and helping a friend make an independent film that will probably never be seen. haha.

drew - I totally forgot about that line from Full Metal Jacket. I actually thought of it because of a discussion I was having the other day with my cousin. But it was a kick ass movie. :thumbup:

CoCoa - Thanks bro.

Scott S - What you're saying makes sense. I thought I'd have the same experience but I didn't. Getting used to stopping the exercise short and keeping momentum out of it I couldn't lift as much. I was making sure to pay attention to technique first and foremost as well so I wouldn't reaggravate a shoulder injury.

McBain - So what's the deal man? hehe. Ahem.

Ec - You'll get one more ya bastage. I shouldn't since your Spurs didn't even score enough for me to win my fantasy pool. But a deals a deal my pondusa eating friend.

Oook. Today was lower body and abs. I'm working on a calf block for my next leg workout. Luckily, I signed up at a new gym that's opening in July which will be a lot better than my bench at home.

This morning:

Just kicks (roundhouse and front kicks) on the heavy bag 3 x 2 minute rounds. I wish I had a friend free to work the Thai pads with but the heavy bag is nearly as good.

Tonight:

Deadlifts - 225 x 8, 8, 8, 8

Sit-ups - BW x 20, BW x 20, BW x 20, BW x 20

Side bends - 20 x 20, 20 x 20, 20 x 20

Back bridge - BW x 1 minute

I could of pushed a little harder on the deadlifts. 8 were still a biznitch. Starting such a taxing exercise as the deadlifts with the concentric phase sucks ass. But what can you do. This is only the 3rd time I've ever done them so I wanted the form to be perfect before I go apesh*t. I don't know how so many people here deadlift so much more than they squat since I seem to be better at squatting than deadlifting. Go figure.

McBain
06-20-2003, 01:56 AM
*encourages shane*

THAST THE SPIRIT!

im thinking i might start push/pull/legs with no squats ofcourse

WillKuenzel
06-20-2003, 08:12 AM
Good to see you working out!

I think most can deadlift more because they probably train it harder. I think most of the powerlifters have a bigger squat than they do deadlift. Don't worry about it. If you squat more then great! They assist each other so don't worry about it. :)

Shane
06-21-2003, 12:01 AM
McBain - Ahem! *looks at McBain's journal* hehe.


HY - Thanks man. Yeah, I'm not too worried about it. I don't know what my max deadlift is. I'm guessing it's around 340-350 but not sure. Not a big # by any means. Doing those sets of 8 weren't a max effort but I'd rather have good form before trying that. Squatting feels more natural to me. But I need to work on the deadlifts anyway and since I don't have a squat rack at home now is as good a time as any.

Today...

Upper body:

Bench press - 165 x 10, 165 x 10, 165 x 10

Bent-over row - 145 x 10, 145 x 10, 145 x 10

Overhead press - 110 x 10, 110 x 10, 110 x 9

Dumbbell Curls - 40's x 6, 40's x 5, 40's x 4


My shoulder feels 100%. That's the first time in a year. I'm still stoked about that.

Tomorrow is lower body & ab day. Monday I'll start keeping track of what I eat.

Shane
06-23-2003, 11:14 AM
I worked out yesterday but didn't get a chance to post it because a friend from out of town came over. So I'm gonna post it today.

Tonight:

Deadlifts - 235 x 8, 8, 8, 8

SLDL's - 135 x 10, 10, 10, 10

Sit-ups - BW x 25, BW x 25, BW x 25, BW x 25

Side bends - 25 x 20, 25 x 20, 25 x 20

Back bridge - BW x 1 minute

McBain
06-23-2003, 06:00 PM
whenabouts are you going to start push pull legs eh?

hey duder the journal seems to be working out fine?

guess what also i started going to the gym again.

hows all the ladies in cali?

what is a back bridge?

Delphi
06-23-2003, 06:06 PM
Man this journal is great AND sucks at the same time. I guess it's got duality, too.


:spam:

WillKuenzel
06-24-2003, 06:43 AM
Originally posted by Delphi
Man this journal is great AND sucks at the same time. I guess it's got duality, too. LOL!

Nice job on the deads! What kind of split are you running right now?

Shane
06-27-2003, 01:21 AM
Ok. Couldn't post the last few days because I spilled tea all over my keyboard because one of my buddies thought it would be funny to sneak up on me with a stuffed rattlesnake. So I'm posting the last few days now.


Delphi - Don't make me go yin yang on you man. :)

McBain - In two weeks. I'm trying to work in running and swimming along with making sure my form is good since I have only done deads a total of about 4 times so far so I'm not going balls out on leg day yet. Back bridges are basically where you use your feet and your upper back to support your weight.

HY - Right now I'm just doing a really simple lower body/off/upper body/off split. I'll break it up into a push/pull/legs split in a few weeks. The main point was for me to get in some general lifting shape before increasing the volume.

So here were my last two workouts:

Upper body -

Bench press - 170 x 10, 10, 9

Bent Over Rows - 155 x 10, 10, 10

Overhead press - 115 x 8, 6, 5

Dumbbell curls - 40's x 6, 5, 5

Shane
06-27-2003, 01:23 AM
Lower body day -

Deadlifts - 240 x 8, 240 x 8, 240 x 8

SLDL's - 140 x 10, 140 x 10, 140 x 10

Situps - BW x 25, 25, 25

Back bridge - 5 lb. x 1 min.

Franjipani
06-27-2003, 06:42 AM
Originally posted by Shane
Ok. Couldn't post the last few days because I spilled tea all over my keyboard because one of my buddies thought it would be funny to sneak up on me with a stuffed rattlesnake.

*lol*

Yep, that'll do it to ya every time:p

McBain
06-29-2003, 08:29 PM
Originally posted by Shane
McBain - you are the coolest

thanks man!

Shane
07-02-2003, 11:37 AM
McBain - hehe. I don't remember saying that.

Franji - Yup, I've been thinking of a way to get him back.

I'm a bit tired. Staying up until 3am isn't good. I've discovered that a diet mainly of tea, poptarts and chicken doesn't provide for the best recovery. <---sarcasm.

This is my workout from the 6-29.

Today I'm starting to track rest intervals.

Upper body day - 90 seconds rest between each set

Bench press - 170 x 10, 170 x 10, 170 x 10

Bent over row - 165 x 10, 10, 8

Overhead press - 115 x 9, 8, 6

Dumbbell Curls - 40's x 7, 6, 5

Shane
07-02-2003, 11:38 AM
Had to spend a day clearing out a lot full of junk metal on Monday which fried me. So I waited a day before I did my lower body workout. My lower back was still tired though. Go figure.


This morning's workout.

Deadlifts - 250 x 5, 250 x 4, 250 x 4

Lunges - 40's x 12, 40's x 12, 40's x 12

Sit-ups - 10 lb x 15, 15, 15

Manveet
07-02-2003, 11:45 AM
Good luck with the new journal Shane:)

Shane
07-09-2003, 12:23 PM
Manveet - Thanks man. Keep Eric out of trouble.

Went to the beach for the 4th of July weekend. Did some kayaking and swimming. I got back yesterday and went and checked out the new gym that just opened last week. I already joined last month but didn't know if it would live up to the hype. It's a nice gym. The only complaint I have is that they don't have dumbbells that go over 100 lbs. But they had a funky platform that you could do deadlifts on through a greater range than from the ground with 45 lb plates. The coolest thing was they played good music. They actually played Iron Maiden which impressed me more than anything. lol.

So anyway, here was my workout yesterday:

90 seconds rest between all sets

Dumbbell bench press - 60's x 15, 70's x 6, 60's x 9

Lat pulldown - 140 x 12, 10

Seated cable row - 120 x 12, 12

Overhead db press - 40's x 12, 10

Db curl - 40's x 8, 6, 5

Basketball - 1 hour

It's a bit of a pain to workout with a sunburn. Today is legs and then I'm going to start a 5 day push/pull/legs split and get harder into it. I'll keep track of my diet as well.

McBain
07-13-2003, 09:32 PM
so how did that leg workout go?

ectx
07-14-2003, 10:00 AM
Hey mihijo...chainsito...'bron...what kinda split you on? That workout made no sense to me. lol

McBain
07-14-2003, 08:38 PM
maybe he rolled a dice to see what he would do next?

Shane
07-14-2003, 10:49 PM
McBain - It sucked. Hehe. Relax. It'll get better.

EC - I was doing upper body/rest/lower body/rest thing. Just to get "into it" again. So eh, bite me tia Rene. Don't worry. That's all done.

Well, I didn't post my last leg workout so I'm posting it now. This is from Friday. It went like this:

Squats - 225 x 10, 225 x 10, 225 x 10

Leg press - 450 x 12, 450 x 12, 450 x 12

Decline crunches - BW x 20, BW x 20, BW x 20

Shane
07-14-2003, 11:04 PM
McBain - No dice were involved. I just wasn't too concerned with following a strict program yet.

Anyway, today I'm beginning my new split and invoking more discipline. I'll be monitoring my diet now as well. The split goes like this:

Day 1 - Pull
Day 2 - Off
Day 3 - Legs
Day 4 - Push
Day 5 - Off

Day 1 -

PULL
AM
Lat pulldown - 150 x 12, 150 x 10, 150 x 8 ^

Rev. grip pulldown - 150 x 8, 150 x 8, 150 x 8 ^

Seated cable row - 100 x 12, 100 x 12, 100 x 12 ^

Seated db curl - 40's x 7, 35's x 7, 35's x 5

Hammer curl - 40's x 8, 40's x 6, 40's x 5

PM - Afternoon
Swimming - 1 hour


PM - Evening
1/4 mile uphill run - 2:39
followed by
1 mile run - 8:39
followed by
Basketball - 1 hour
followed by
Pull ups 4 x 2, 1, 1, 1

I sucked on the pullups obviously. After all of the rest of that stuff plus working back this morning I wasn't surprised. I'm expecting them to improve pretty quick.

DIET
Meal 1 - 8 egg whites, 1 yolk; 16 oz. orange juice
Meal 2 - 1 can of tuna
Meal 3 - Chopped steak; half a baked potato; green beans
Meal 4 - Protein powder/w 16 oz. of 2% milk

Sara
07-14-2003, 11:28 PM
Hi Shane nice journal and crazy activity day, you shudda eaten alot more than that can't be more than 1300 cals, btw are you the shane that I know or another shane??

Shane
07-15-2003, 01:42 AM
Sara - Yeah, I'm the Shane you know. ;) As far as the eating, you're right. I had one meal left to eat I hadn't added yet. Still not enough so I'll have to up the calories. I'm glad you pointed that out.

Shane
07-16-2003, 12:56 AM
No lifting today. Tomorrow is leg day. Get ready to start walkin' like a penguin.

DIET
Meal 1 - 8 oz. coffee, 8 oz. milk, 1 can tuna

Meal 2 - Apple, tea (16g sugar)

Meal 3 - Chopped steak soup (isn't that called stew? F@*@*@g Campbells. All I know is it comes out to like 19 grams of protein, 38g of carbs and 4 grams of fat), tea (16g sugar)

Meal 4 - 16 oz. chocolate milk


I definitely need to eat more, especially of that stuff with all those amino acids...

I cut way back on tea with extreme amounts of sugar and have to fill those calories with higher quality foods.

Played basketball for an hour today. My stupid "I can't hit a 12 foot gimme but I can nail a 22 foot jump shot" touch is improving. That's ok. My buddy Gregg is the other way around.

Oh, btw, the Lakers rule. The Spurs suck.

EC and me got a new bet goin' on. If the Lakers do better he has to put on a Lakers t-shirt + a dress and take a picture and put it here. If the Spurs do better I have to do the opposite. Either way, the ladies are going to get to see someone's sexy legs...or Ec's...

ectx
07-16-2003, 11:06 AM
Originally posted by Shane

DIET

Meal 2 - Apple, tea (16g sugar)


WTF???? YOU KNOW BETTER! begeebees...you're studying this stuff in college. Dammit boy...an apple and tea does not a meal make...and YIKES...4 meals with maybe 60 g of protein in there...and total cals...SUCK.



Oh, btw, the Lakers rule. The Spurs suck.

EC and me got a new bet goin' on. If the Lakers do better he has to put on a Lakers t-shirt + a dress and take a picture and put it here. If the Spurs do better I have to do the opposite. Either way, the ladies are going to get to see someone's sexy legs...or Ec's...

I'm dead sexy. :cool: Perhaps we should shave da legs as part of the bet?

Shane
07-16-2003, 11:21 AM
EC - you got it man. Get ready to pull out your lady bic. hehe. I know I need to eat more. I was in a rush. hehe. It'll improve today.

WillKuenzel
07-16-2003, 12:15 PM
They don't make razors big enough for EC's legs. He'll have to take them to a landscaping business and tell them to get out the industrial sized hedge trimmers for that mess.

Shane
07-17-2003, 02:57 AM
HY - You said it man. hehe.

Today was leg and ab day.

Jump squats - BW x 10, 10, 10

Squats - 225 x 10, 10, 10

SLDL's - 135 x 10, 10, 10

Leg Curls - didn't get to these cuz some girl was sitting on the leg curl machine while her friend was doing the machine next to it and a trainer was teaching them how to use it. That sucked. Remind me to add that to my list of reasons some people need to be castrated.

Decline sit-ups - BW x 20, 20, 20


DIET

Meal 1 - 8 Egg whites, 1 yolk

Meal 2 - 16 oz. chocolate milk

Meal 3 - 1 can of tuna, tea (16g sugar)

Meal 4 - cheese & crackers, tea (16g sugar)

Thing I shouldn't have drank - 32 oz. pepsi at the movies.

Tomorrow I'm gonna go buy some good MRP and some other quality groceries.

I saw Pirates of the Carribean tonight. It was good. Argh matey.

Mystic Eric
07-17-2003, 03:32 AM
Originally posted by Shane


Leg Curls - didn't get to these cuz some girl was sitting on the leg curl machine while her friend was doing the machine next to it and a trainer was teaching them how to use it. That sucked. Remind me to add that to my list of reasons some people need to be castrated.



Hmm... for a guy that's pretty smart, your reasoning sure is "sound." Here are your 2 options:

1. Say "hey excuse me, mind if I work in between your sets?"

or

2. Don't say anything and castrate the girls and the trainer

:p

Manveet
07-17-2003, 10:26 AM
Originally posted by Shane


DIET

Meal 1 - 8 Egg whites, 1 yolk

Meal 2 - 16 oz. chocolate milk

Meal 3 - 1 can of tuna, tea (16g sugar)

Meal 4 - cheese & crackers, tea (16g sugar)


Starting eat more and then maybe you can lift some heavier weights:p ;)

Shane
07-17-2003, 11:32 AM
Eric - Cant. I might get hired at that gym part time so I didnt want to look like I might be a dick in front of the head trainer. Politics man, politics!

Manveet - Yeah, I hear ya. I know I should eat more. The problem is I've gotta get groceries and don't realize how little I've eaten it's 10pm. It'll look better today. I've got the knowledge, I'm just tuning the application of it.

ectx
07-17-2003, 12:14 PM
you eat like a little girl. Pansy.

Shane
07-17-2003, 02:28 PM
EC - I'm comin' for you man. You will rue the day. :D

I just thought I'd post this. It's the funniest thing I've seen all week.

http://www1.scoopthis.com/411/met_uf/stc_met_uf_mtv.htm

Can you believe that? They've lost their minds.

WillKuenzel
07-17-2003, 02:31 PM
I read that too. What a load of crap!!

McBain
07-18-2003, 12:29 AM
the ad on that page is a load of crap a razor started shaving all over the screen wtf? it was liek one once where an eskimo cut a hole out of the screen and started fishing..right in the middle of an article??

:scratch:

Shane
07-18-2003, 02:02 AM
HY - Yeah man, I don't think I'll ever buy a Metallica album again. I'll just burn a copy from now on solely on principle.

McBain - Yeah, uh...I didn't see that ad man. :) The article was the thing.

Push day -

Dumbbell bench press - 70's x 10, 8, 6, 6

Overhead db press - 40's x 8, 8, 6

Dips - 230 x 5, 4, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2
I used to be able to do more than 20 dips. I couldn't do nearly as many dips as before. So I got pissed and did a plethora of sets.

Lateral raise - 15's x 8, 8, 8



DIET
Meal 1 - 8 egg whites, 1 yolk, 8 oz. orange juice, 1 cup of coffee,

Meal 2 - Oatmeal, 16 oz. milk

Meal 3 - Subway chicken breast sandwich, tea (16g sugar)

Meal 4 - MRP w/16 oz. milk

Meal 5 - 1 chicken breast, 2 legs, tea (32g sugar), apple

Shane
07-19-2003, 04:37 PM
Tried to post this last night but was having problems with the site.

No lifting today. Pull day tomorrow.

Today was pretty uneventful. I played basketball for about an hour and that was about it.

DIET

Meal 1 - 1 cup oatmeal, 16 oz. milk, apple

Meal 2 - 1 can of tuna, tea (16g sugar), nectarine

Meal 3 - chicken on wheat w/lettuce and tomato, tea w/sugar

Meal 4 - chocolate milk

Meal 5 - 1 chicken breast, salad, tea

I got a bag of homegrown tomatoes today. Store bought tomatoes are crap compared to home grown.

I think that's it for now...

oh yeah, Ectx is gay.

Shane
07-20-2003, 11:33 PM
7/20/03

Sleep - 6 hrs

PULL DAY

Lat pulldown - 160 x 12, 9, 7

Reverse grip lat pulldown - 160 x 8, 8, 8

Seated cable row - 110 x 12, 12, 12

Seated db curl - 40's x 8, 35's x 7, 35's x 6

Hammer curl - 40's x 8, 40's x 6, 40's x 6


Basketball - 1 hour


DIET

Meal 1 - 8 egg whites, 1 yolk

Meal 2 - Chocolate milk

Meal 3 - Chicken on wheat with lettuce, tomato

Meal 4 - MRP with 16 oz. milk

Meal 5 - 1 can tuna

Mystic Eric
07-21-2003, 03:20 AM
Originally posted by Shane

oh yeah, Ectx is gay.

Isn't it cute how you 'cause use this way of bantering to show that you're both *together*? ;)

cphafner
07-21-2003, 09:09 AM
Day 1 - Pull
Day 2 - Off
Day 3 - Legs
Day 4 - Push
Day 5 - Off




Shane: good lukc with your journal. I like the split. I made good progress when I first started lifting by using a push, pull, leg split.

Shane
07-23-2003, 12:50 AM
7/22/03

Eric - I remember when you used to stalk EC. haha. j/k

cphafner - Thanks man. Yeah, I have had good progress with this split before.

LEG DAY

Jump squats - BW x 10, 10, 10

Squats - 245 x 10, 8, 8

SLDL's - 155 x 10, 10, 10

Leg Curls - 90 x 12, 100 x 10, 110 x 10

Decline sit-ups - BW x 25, 25, 25, 25

Back bridges - 1 minute

Basketball - 1 hour

Notes: I need to increase the volume a little so I'm going to add a set to each exercise next workout.


DIET

Meal 1 - 10 egg whites, 1 yolk, orange juice

Meal 2 - Subway 6" chicken breast on wheat bread, tea

Meal 3 - MRP w/16 oz. milk

Meal 4 - Pork chops, tea, mixed vegetables, tea

Meal 5 - chocolate milk shake

I got some Splenda on EC's recommendation. It's not bad. I'm going to start putting it in my tea instead of sugar.

Coke
07-23-2003, 06:10 AM
You know man, I guess you are right - our weights are similar in certain instances...look out ..:D

WillKuenzel
07-23-2003, 08:46 AM
Hell if you want more volume add in leg press, leg ext and walking lunges.

...and add a set to each exercise.

You want more volume just talk to me. I'll make sure you get plenty of volume. :D

ectx
07-23-2003, 09:18 PM
I don't think doing core work (abs...blah blah blah) is a good idea on leg day. I'm with hommie...add leg press or hypers or extensions. You're already working core with squats et al. Save them for your curl jockey day, or your chest day. ....


oh yeah...I've got your volume right here!

Shane
07-23-2003, 10:34 PM
Cocoa - I can't even compete with you on lateral raises though man.

Homie - I'll add in leg presses and walking lunges. I'm not fond of doing leg extensions often.

EC - Yeah man. I think you've got a good point. I'll take the core work out and put it on push day so I can do more leg volume. Good idea my brutha.

PUSH DAY

Dumbbell bench press - 80's x 7, 75's x 6, 3, 5

Overhead dumbbell press - 45's x 8, 8, 8

Dips - 4, 4, 3

Machine press - 120 x 12, 10, 8

Wide pec dec flye - 105 x 12, 120 x 10, 120 x 10

Today I was really looking forward to working out. I went in and was going to use 75's but some guy was using them for some weird shrug workout so I used 80's. I warmed up but maybe not enough because I tweaked my shoulder in the same spot I have before. It doesn't feel too bad and I'm icing it now. Hopefully it will not be a problem. If it is I will just focus on doing a lot of leg and back work and try to use exercises for the chest and shoulders that avoid the injury. My triceps are a weak point in my pressing muscles anyway so maybe it's a blessing in disguise. I hope it's healed by my next push day though.


DIET

MEAL 1 - 8 egg whites, 1 yolk, 1 nectarine

MEAL 2 - 1 can of tuna, tea

MEAL 3 - Chicken sandwich on wheat bread w/lettuce tomato

MEAL 4 - Chocolate protein shake w/ice cream

MEAL 5 - MRP w/16 oz. milk

Basketball - 1 hour


On another note. I got into a discussion with a friend of mine about her pilates class. She said it would lengthen and lean out her muscles. I told her that was impossible and a selling gimmick. I tried to give her a scientific reason as to why. She said that was how Demi Moore went from her bulkier look in GI Jane to her leaner look in Striptease. I told her it was more about her training and diet than about making her muscles longer and leaner. She got mad and said I don't know everything. I shrugged and said "ok". I'm just trying to figure out when People magazine became a more reliable source of fitness information than the NSCA's EOSTAC and your basic anatomy textbook. Go figure.

WillKuenzel
07-24-2003, 07:09 AM
Originally posted by Shane
I'm just trying to figure out when People magazine became a more reliable source of fitness information than the NSCA's EOSTAC and your basic anatomy textbook. Go figure.

:scratch: You mean its not?? :confused:


Good job on the 80's despite the injury. Since your tri's are weaker in that aspect maybe on your next push day concentrate on them to let the shoulder heal up if it hasn't by then.

ectx
07-24-2003, 01:13 PM
People Magazine™ is my fitnessbible. (http://people.aol.com/people/index.html)



WTF?!?! Cameron Diaz is dating Justin Timberlake. Why God? Why?!!!!?

Shane
07-25-2003, 12:26 AM
Homes - yeah, that's my thinking exactly. I'll just focus on legs, back and triceps for a few weeks and see how it goes.

EC - Yup. Apparently, People magazine is the ivory tower of fitness. Don't worry, Cameron Diaz is just on the rebound after I broke up with her a few months ago. haha.

Didn't do anything physical today. I felt lazy. I should of at least swam or something. Ah well. I hate like crap too which was alright. Tomorrow is another day. I gotta go buy some dixie cups so I can ice it more directly. My shoulder feels tender and a little like it's been pulled and it extends into the high end of my bicep but it doesnt feel as bad as the last time it happened so I'm just going to go real light on chest and shoulder work and see how it goes. I'll do ab work on push day and focus mainly on abs and triceps on that day until it feels better. Maybe I'll do *gasps* pec dec flyes.


DIET

Meal 1 - 8 egg whites, 1 yolk, 1 nectarine

Meal 2 - 1 can of tuna, tea

Meal 3 - Beef patti, 12 oz. can of pepsi

Meal 4 - 2 tacos, 12 oz. can of pepsi

Meal 5 - Chocolate milk shake w/protein

WillKuenzel
07-25-2003, 09:58 AM
Originally posted by ectx
WTF?!?! Cameron Diaz is dating Justin Timberlake. Why God? Why?!!!!? I've never understood this Cameron Diaz stuff. I've just never thought she was that pretty, even in Something about Mary. Just something about her face I just don't like.

Coke
07-25-2003, 12:46 PM
:spam:

Wikked1
07-25-2003, 01:56 PM
I'll be damned I join up on a BB'ers board and I'm meeting more guitar players than I ever did when I was trying to form a band! Funny how that stuff goes I guess. The geographic thing kind of sucks but anyway I dropped into your journal and find some discussion about good looking chics and all.....cool!
DEMI MOORE in the ads I saw .....uuuhhhmm well I don't CARE how she got looking like that she looks pretty good to me!
Nice Push day in there....bummer about the shoulder hope it heals quick!

McBain
07-25-2003, 09:45 PM
take it easy on your shoulder shane tuttut

i thought cameron diaz looked pretty good in gangs of new york, maybe its just the whole buxom wench look that is so appealing?

Shane
07-26-2003, 12:35 AM
HY - I was thinking the same thing. I'm going to just do some light chest/shoulder work and focus more on my triceps. I never really rehabbed my shoulder so I'm sure there's some scar tissue in there that needs to be taken care of to cut down on the predisposition to a repeat injury.

Cocoa - Spam is the wonder food.

Wikked1 - Glad you could stop by man. Yeah, there are far more guitarists where I live than drummers. Sucks.

McBain - I will. I haven't seen Gangs of New York. I want to though.

Todays workout...
7/25/03 Pull Day

Lat pulldown
170 x 10, 7 160 x 8

Lat pulldown drop set w/10 sec. pause between weights
180 x 3, 170 x 2, 160 x 3, 150 x 4, 140 x 4

Seated row
120 x 12, 10, 10, 140 x 10
I dunno how that happened. 120 felt like my limit for 10 reps and then suddenly I can do 140. I'm gonna have to up the weight.

Rev. close grip lat pulldown
170 x 8, 5, 5, 5

I was supposed to do biceps today but had to cut it short for work so I'm going in tomorrow to work bi's.

DIET
Meal 1 - 8 egg whites, 1 yolk, orange juice
Meal 2 - 1 can of tuna, tea
Meal 3 - MRP w/16 oz. milk
Meal 4 - chocolate milk, beef jerky, sunkist
Meal 5 - cajun chicken breast

While we're on the topic of hot fit girls, I'd like to throw Kristia Knowles into the mix.

Discuss

Shane
07-27-2003, 03:56 AM
7/26/2003

Well, no lifting today. I'm going to finish arms tomorrow. I've been staying up way to late lately and not getting enough sleep. I'm gonna try to adjust myself to going to sleep at 12:30 instead of 2:30. Ah...

DIET
Meal 1 - Coffee, 8 egg whites, 1 yolk, orange juice
Meal 2 - Chocolate milk 16 oz.
Meal 3 - Chicken breast, salad, tea
Meal 4 - Can of tuna, animal crackers (yeah, that's right)
Meal 5 - buffalo wings & pepsi

Needless to say I ate crappy today. No worries. It'll all improve in time.

All this talk lately of guitars and seeing Wikked1's drum pics made me feel like posting one of my babies. I got this one 13 years ago. This pic is about 8 years old. If anyone has similar pics feel free to post them here. :D

Shane
07-28-2003, 04:35 PM
7/28/2003

LEG DAY

Jump Squats - BW x 10, 10, 10

Squats - 265 x 10, 8, 6

SLDL's - 165 x 10, 10, 10

Leg Curls - 120 x 10, 6, 4

DIET -

Meal 1 - 10 egg whites, 1 yolk, ketchup, orange juice
Meal 2 - Subway 6" chicken on wheat, tea
Meal 3 - Subway 6" chicken on wheat, sunkist
Meal 4 - MRP w/16 oz. milk
Meal 5 - Chicken breast, tea

My workout today wasn't that long. My next leg workout is going to have considerably more volume. Today I had to get home and start cracking down on an online course I'm taking that I've been slacking off on all summer. I have 3 days to finish it so I'll be reading and taking tests like a madman for 3 days. Luckily it's an history course and it's only a survey course so I should already know quite a bit of it. Otherwise maybe I should give back my history degree.

Incidentally, if you ever have to take traffic school, take it online. An 8 hour day you can condense down into an hour or two.

ectx
07-29-2003, 12:17 AM
keep on eating like that and I'll have nothing to worry about.

Wikked1
07-29-2003, 07:30 AM
Originally posted by Shane
7/28/2003
My workout today wasn't that long. My next leg workout is going to have considerably more volume.
NOW you're talking!!! As a fellow musician I believe it's one thing you can never have too much of.....I like it loud and I like lots of volume....Good way to really make the legs grow.....of course that's just my own theory.....good leg day dude!

chops
07-29-2003, 08:23 AM
Originally posted by McBain


i thought cameron diaz looked pretty good in gangs of new york, maybe its just the whole buxom wench look that is so appealing?

hiya shane,

thought i'd drop by and check things out :) and send a little spam your way since its your wonder food.

cam diaz is good looking? she's got a weird nose but it fits her well. http://images.rottentomatoes.com/images/movie/gallery/1123249/CharliesAngelsFullThrottle-photo_10.jpg. i want her arms!

chops
07-29-2003, 08:24 AM
Originally posted by Shane
7/28/2003


DIET -

Meal 1 - 10 egg whites, 1 yolk, ketchup, orange juice
Meal 2 - Subway 6" chicken on wheat, tea
Meal 3 - Subway 6" chicken on wheat, sunkist
Meal 4 - MRP w/16 oz. milk
Meal 5 - Chicken breast, tea



is this the subway diet?!

quiznos rocks. toasty.

Shane
07-30-2003, 03:33 PM
Wikked1 - Yeah man, I like lots of volume too. hehe. Neighbors dont though so...

Chops - I think Cameron Diaz looks pretty good. She's not gorgeous though. Sometimes she has some weird skin thing going on. Most actresses are overrated and there are girls you see everyday that are just as pretty IMO. It's not the Subway diet. I just happened to have a foot long Subway and only ate half at a time. I'm still getting my diet in order.

Speaking of food, I can't believe they don't have Carls Jr in the midwest.

7/29/03

DIET
Meal 1 - MRP w/16 oz. milk, banana
Meal 2 - Chicken breast, tea
Meal 3 - 1 can of tuna, Sunkist (sunkist and tea are my Achille's heel)
Meal 4 - Pizza
Meal 5 - MRP w/16 oz. milk

Reinier
07-30-2003, 04:51 PM
get that diet going... thats a sissy diet :D

chops
07-31-2003, 01:48 AM
234 posts now and counting!

chops
07-31-2003, 02:00 AM
235 now! i'm gonna blow up your journal <snickers "smart ass"> <smirk>

yeah..diet blows . 10 egg whites in one meal is a lotta eggs, like 60g protein? your body can't process that much in one sitting so you lose some of the protein.

double western bacon cheeseburger, yum. bay area is lacking an adequate number of el pollo locos. i will finally get to eat normal food this weekend

i've noticed cam diaz skin thing too. sometimes it looks kind of like a blotchy rash, but it's not that bad. i don't think it distracts from her cute factor.

McBain
07-31-2003, 04:31 AM
hello shane, i havent been able to drink sunkist since me and a friend went to the movies about ten years ago and we drank lots of sunkist and had heaps of lollies until he barfed everywhere in the movies and it smelled liek rotten sunkist. newaY good to see you are still training you big pansy :D

p.s as of today guess who is an Australian AND British Citizen??

McBain
07-31-2003, 04:33 AM
hey chops there is a girl at the supermarket i go to who has impish appeal

ectx
07-31-2003, 02:42 PM
Originally posted by Reinier
get that diet going... thats a sissy diet :D

:withstupi

Listen to the young cynical boy from Holland.

Shane
08-01-2003, 06:35 PM
Reinier - I'm getting it in order man. Now you start posting your workouts man. hehe. :D

chops - Hey posthappy girl, did Ec put you up to dissing my diet? hehe. I think that bastage has some kind of group attack going. 10 egg whites is more like 40g of protein if my books and the carton are right. I guess it would depend on the size of the egg though. Going by what's on the carton of eggs they are about 4g apiece. It'll get better. Wait and see. ;) Come to think of it, there aren't many El Pollo Loco's around here either. I can only think of two. I think Claire Firloni and Selma Hayek are hotter than Cameron Diaz. Mmm...

McBain - That's great man! Congratulations on your dual citizenship. I love Sunkist. You're story reminds me of this time I was like 8 and lived in Irvine. We were driving upstate to visit my grandparents. Me, my sister and her friend were all in the backseat of the car, parents up front. It was in the morning and we were drinking chocolate milk and eating donuts in the back. My sister said something and I laughed and a small piece of donut flew out of my mouth. Which caused my sisters friend to throw up. And THAT caused my sister to throw up. Which just started this vicious cycle of them taking turns throwing up. After a few moments they were covered in vommit. I was on the edge so I climbed up on the armrest and didnt get any vommit on me. My sister and her friend were soaked. It was the funniest s@%t you've ever seen. :evillaugh :angel:

mi tia ec - You will rue the day! But I will listen to the wise young Dutchman.

8/1/2003

SLEEP - 4 hours. Sucked. Couldn't sleep last night. Went to bed at 2 am. Woke up at 6am. I'm trying to readjust my biological ticker to get up at 6-7am. Sucks to be me.

DIET
Meal 1 - Oatmeal w/milk, MRP w/16 oz. milk
Meal 2 - (Pre-workout) 1/2 can tuna, tea w/2 tblspns sugar, flaxseed oil
Meal 3 - (Post-workout) Chicken sandwich w/cheese, lettuce & tomato
Meal 4 - MRP w/16 oz. milk, salad
Meal 5 - 1 can of tuna, flaxseed oil
64 oz. water

CHEST, SHOULDERS, TRICEPS & AB DAY
Incline Dumbbell Press
15 x 20's
15 x 30's end warmup...
15 x 40's
15 x 40's
15 x 40's
15 x 40's

Lateral Raise
12 x 15's
12 x 15's
12 x 15's
12 x 15's

Lying French Press
8 x 65
8 x 65
8 x 75

Overhead Dumbbell Triceps Extension
12 x 40
12 x 50
10 x 55

Cable Triceps Pressdown
12 x 70
11 x 70

Lying Dumbbell External Rotation
15 x 12's

Decline Sit-Ups
3 x 20 x BW

Sit-Ups
31 x BW, 27 x BW, 24 x BW
-=Supersetted with=-
Crunches
3 x 20 x BW

Russian Twists
3 x 20 x BW

Side Bends
3 x 20 x 20 lb.

OTHER EXERCISE
Basketball - 1 hour

NOTES
My shoulder actually felt good. I couldn't even tell that I strained it last week. I think those few times I dixie cup'd it and those few extra days off helped. I'm still gonna go real light and cautious on chest and shoulder work for about a month to take care of the scar tissue that must be in there. Doing the Incline press with the 40's wasn't too hard. I could of done more weight but I'm not risking that yet. There's no way I'm messing my shoulder up again.
A few more things...Rocket by Def Leppard is actually a pretty good song to workout too. I love the music they play in the new gym's weight room. It's all a mix of metal from the 80's up to modern metal. In my humble opinion the best weightlifting song of all time is A New Level by Pantera. Nothing fits better.

chops
08-01-2003, 11:02 PM
Originally posted by McBain
hey chops there is a girl at the supermarket i go to who has impish appeal

does she look like a leprechaun?

Shane
08-02-2003, 08:10 PM
Impish girls in school girl outfits are sexy.

SLEEP - 6 hours


DIET
Meal 1 - 8 egg whites, 1 yolk, orange juice
Meal 2 - MRP w/16 oz. milk
Meal 3 - Subway chicken breast on wheat bread
Meal 4 - 1/2 can tuna, flaxseed oil
Meal 5 - MRP w/16 oz. milk

BACK & BICEPS
Lat Pulldown
10 x 100
5 x 140
1 x 180 end warmup...
9 x 180
6 x 180
6 x 180
2 x 200, 1 x 190, 2 x 180, 3 x 170, 4 x 160, 5 x 150*

*For these sets I pick a weight and do as many reps as possible with the weight, rest 10 seconds, and then do as many reps as possible with a weight that is 10 lbs lower.

Seated Row
10 x 100 end warmup...
10 x 140
10 x 140
10 x 140
4 x 160, 3 x 150, 3 x 140, 6 x 130, 5 x 120*

Reverse Close Grip Lat Pulldown
6 x 180
5 x 180
6 x 180

OTHER EXERCISE
None

NOTES
I didn't do the curl jockey portion of the workout. As a tribute to our favorite curl jockey, EC, I'm going to devote an entire workout to biceps tomorrow. I can't wait for football season. :D

McBain
08-02-2003, 10:34 PM
Originally posted by chops
does she look like a leprechaun?

i spose she kinder looks like a leprechaun, except i would imagine they are more hairy? shes got sortof pixie ears and is really cute :thumbup:

shanus- do you scramble your eggs?

Shane
08-03-2003, 08:43 PM
McBain- I thought all the girls in Australia were pretty? Don't they have a high girl/guy ratio there? Sometimes I scramble my eggs. Sometimes I don't. Depends what I'm in the mood for.

8/3/2003
SLEEP - 6 hours. I went to the drive-in last night and saw American Wedding and Bad Boys II. The coolest thing about Bad Boys II was that Henry Rollins had a part in it, albeit a small one.

DIET
Meal 1 - Chocolate milk 16 oz., beef jerky
Meal 2 - BBQ Cheeseburger, tea w/sugar,
Meal 3 - Chocolate milk 16 oz.
Meal 4 - MRP w/16 oz. milk
Meal 5 - Haven't eaten yet
48 oz. water

ARMS
Barbell Curl
10 x 45
5 x 65
1 x 80
12 x 80
8 x 85
8 x 85

Hammer Curl
10 x 35's
10 x 35's
10 x 35's

Hammer Incline Machine Curl
12 x 35
12 x 40

OTHER EXERCISE
Basketball - 1 hour

NOTES
I ate pretty crappy today cuz I was busy all day and didn't have any kind of organization. The biggest part of eating right, in my opinion, is having your s@%t organized. On the bright side I didn't eat or drink anything but water at the movies last night. No artery clogging fun for me! I finished yesterdays pull workout today so no day of rest for me. Tomorrow is leg day. I haven't done curls in a while and was a little surprised I could do 12 reps with 80 lbs on the barbell curls so I had to up the weight. Arms were never my specialty and I never worked them much so hopefully they will progress quickly.

chops
08-04-2003, 12:29 PM
Originally posted by Shane
Impish girls in school girl outfits are sexy.



winona ryder = impish girl

impish girl in school outfit = NOT sexy

angelina jolie = un-impish girl

un-impish girl in school outfit = :hump:

Shane
08-04-2003, 07:45 PM
chops- Ok. I see what you mean by impish girls. Angelina Jolie + school girl outfit does = :hump: Now that's my kind of math.

SLEEP - 7 hours. I didn't feel tired so I stayed up until about 2am playing an old game called Tribes. I should try taking a sleeping pill or something to get to bed around midnight.

DIET
Meal 1 - Oatmeal w/8 oz. milk, MRP w/16 oz. milk, tea (w/spenda)
Meal 2 - Chicken sandwich w/tomato, lettuce, cheese, flaxseed oil
Meal 3 - (pre-workout) MRP w/16 oz. milk
Meal 4 - (post-workout) 2 pork chops, tea w/4 tbspn sugar
Meal 5 - Haven't eaten yet

LEG DAY
Squats
12 x 45
10 x 135
5 x 185
3 x 225
1 x 275 end warmup...
7 x 275 (+10 lb, -3 r)
6 x 275
4 x 275
5 x 275
5 x 275

SLDL's
10 x 45
8 x 135 end warmup...
10 x 185 (+20 lb)
10 x 185 (+20 lb)
10 x 185 (+20 lb)

Leg Curls
8 x 130
8 x 130
10 x 120
8 x 120

Hack Squats
8 x 180
8 x 180
8 x 180
8 x 180

OTHER EXERCISE
Basketball - 1 hour

NOTES
I was expecting to get 10 reps on the first workset of squats but could only get 7 reps. I think the week since the last time I did squats and the lack of sleep while crashing that course into a few days took it's toll on my legs. So I did a few more weights then planned. After my third set an old friend of mine came in and we started talking and working out together. He used the same weight but didnt even go to parallel. To each his own. It was a good workout though and Ted was up for doing whatever I was doing. We might workout again on back day if our schedules dont conflict. I did hack squats. I never cared much for hack squats. It seems like there would be the potential for some sheering action on the knees similar to the Smith machine. That's all well and good to do occasionally but I wouldn't use them as a main part of the program. I was planning on doing leg presses instead of hack squats but everyone and their aunt Juanita was using the leg press machine. Hopefully next time. Now I just gotta go mow the lawn and study for the ACE exam on Saturday.

ectx
08-05-2003, 01:15 AM
Holy Flying Hack Squat Batman...that's a shload of volume on Friday and today. Porque? No need to "make up"...all in good time cabron. I talked to a Physical Therapist (sports rehab) who loves hacks...but he recommends (contrary to everybody else) going atf. He says, so long as you don't spring/bounce back up, there's less strain on the knees than if you just go parallel. Don't understand the resoning behind this, or what he's basing it on, but the guy's pretty sharp. I'll ask him when I see him again.


ps. stop picking on my aunt juanita!

JD77
08-05-2003, 01:44 AM
:eek: There's no way I could do that many sets on my legs. You must have a ton of endurance, especially for as little as you eat. Nice journal. Looks like your squats went up a bit.

Shane
08-05-2003, 04:35 PM
EC- The volume isn't that bad. I was gonna do calves but they are my shock absorbers for basketball so I will wait until next workout to add calf work. Yeah, find out what that guys reasoning behind doing hack squats that way is. That doesn't seem to make sense.

JD77- Thanks man. My legs are my strongest assett. Which is kinda weird because they aren't large by any means. Next workout I'm hoping to get 10 reps with 275 on the first set of squats. We'll see. *crosses fingers*

SLEEP - 6 hours. Same ole, same ole.

DIET
Meal 1 - coffee, mrp w/16 oz. milk
Meal 2 - 1 can of tuna, tea w/sugar
Meal 3 - MRP w/16 oz. milk
Meal 4 - 16 oz. chocolate milk, beef jerky
Meal 5 - Chicken breast, flaxseed oil, salad
64 oz. water

PUSH & ABS DAY
Incline Dumbbell Press
10 x 20's
10 x 30's
3 x 40's end warmup...
20 x 40's
12 x 50's
10 x 50's
10 x 50's

Lateral Raise
15 x 15's
15 x 15's
15 x 15's
15 x 15's

Lying EZ-Bar Triceps Extension
10 x 25
8 x 45 end warmup...
10 x 75
9 x 75
8 x 75

Overhead Dumbbell Triceps Extension
10 x 55
12 x 50
15 x 45

Single Arm Cable Triceps Pressdown
10 x 30
11 x 30
10 x 30

Lying Dumbbell External Rotation
16 x 12's

Decline Sit-Ups
3 x 20

Sit-Ups
3 x 20
-=Supersetted with=-
Crunches
3 x 20

Russian Twists
3 x 20

Side Bends
3 x 20 x 15's

OTHER EXERCISE
None

NOTES
I think I'm gonna take out the lying triceps extension and put another exercise in in it's place. The exercise has always made my elbows feel strained. I'm also going to start taking glucosamine and chondroitin w/MSM for joint strength. I don't really have any sore joints but I want to prevent them.

chops
08-05-2003, 05:47 PM
whats the ACE exam for?
pinged you on yahoo.

Shane
08-06-2003, 02:03 PM
chops- The ACE exam is an exam for certification as a personal trainer. I'm taking the exam on Saturday. I haven't studied for it yet. I will study for about 10 hours tomorrow. hehe. I looked at the practice exam and a lot of stuff will just be a refresher for me so hopefully I shall pass. It was a last minute thing to get a job at a gym here. I was planning on taking the CPT and CSCS exam through the NSCA eventually anyway so this will just be to hold me over until then.

Well, I did calves today. It was supposed to be a rest day but I decided I'd go in and do some calf work to prepare them for the coming work they're gonna have to do. I didn't do anything major though since it's supposed to be a rest day.

SLEEP - 6 hours


DIET
Meal 1 - MRP w/16 oz. milk
Meal 2 - Cottage cheese, starwberries
Meal 3 - Chicken breast, salad, flaxseed oil
Meal 4 - 16 oz. chocolate milk, beef jerky
Meal 5 - Chicken breast, salad
48 oz. water

CALVES
Leg Press Calf Raise
20 x 270
20 x 360
20 x 450
20 x 450
20 x 450

Leg Press Calf Raise Seated Calf Raises
20 x 45 lbs
20 x 45 lbs
30 x 45 lbs

OTHER EXERCISE
None

NOTES
Like I said, nothing hard. I think I'm gonna work calves unilaterally. More later.

ectx
08-06-2003, 05:22 PM
everybody wants to be a calf jockey. :rolleyes:

WillKuenzel
08-07-2003, 10:23 AM
Because calf jockeys can kick curl jockeys' asses all over the place.

Shane
08-07-2003, 07:27 PM
EC- Your mommas a calf jockey. Didn't she teach you that?

Homie- It wasn't nearly as extensive as your calf workouts man. hehe.

SLEEP - 7 hours

DIET
Meal 1 - Oatmeal, MRP w/16 oz. milk
Meal 2 - Chicken breast, salad, flaxseed oil
Meal 3 - Salmon, mixed vege's
Meal 4 - MRP w/16 oz. milk, apple
Meal 5 - tuna

PULL DAY
Lat Pulldown
10 x 100
5 x 140
1 x 190 end warmup...
7 x 190
8 x 180 (+2R)
6 x 190 (+10lb)
3 x 200, 2 x 190, 2 x 180, 2 x 170, 3 x 160*

*Drop set

Seated Cable Row
10 x 100
1 x 150 end warmup...
10 x 150 (+10lb)
10 x 150 (+10lb)
10 x 150 (+10lb)
10 x 150

Reverse Close-Grip Pulldown
7 x 180 (+1R)
7 x 180 (+2R)
7 x 180 (+1R)

Barbell Curl

Hammer Curls




OTHER EXERCISE
None

NOTES
I'll post my arm workout later since I haven't done it yet. I cut todays workout into two segments since I'm off.

McBain
08-08-2003, 12:02 AM
Originally posted by Shane
DIET
Meal 1 -
Meal 2 -
Meal 3 -
Meal 4 -
Meal 5 -


your diet has really gone downhill tuttut

chops
08-08-2003, 01:45 AM
i saw a presentation on subway today. random facts i'll share since i see you are a stakeholder:

-need 50k liquid for startup
-biggest us chain, mcD's 2nd
-middle income consumer
-kids don't like the taste
-franchaisees are pissed cuz location placement isnt' restrictive enough and they compete with other subways
-bread is gross
-new ads focus on jared's friends cuz they don't get paid as mucho.

wth is with the funky v shaped cut bread?

:)

Shane
08-10-2003, 12:03 PM
McBain - Hehe. Even I don't eat that litte man! That was before I posted my diet for the day. I am trying to eat more though.

chops - :scratch: stakeholder in Subway? Me? Nah, I just eat there like every 3rd day or so. I like their chicken breast sandwiches. Hey, do they have any Mongolian barbeque places around there? I loves me a Mongolian barbeque. The only place I know of is in Sacramento.

08/09/03 (I'm writing this for yesterday)

SLEEP - Slept like a baby last night.

DIET
Meal 1 - MRP w/16 oz. milk
Meal 2 - 16 oz. chocolate milk
Meal 3 - Snickers (shuddup)
Meal 4 - In n Out double double burger w/cheese, fries, large coke. Yeah baby.
Meal 5 - A churro :D
Meal 6 - A pretzel and a coke
Meal 7 - Fajitas, beans & coke
Meal 8 - Tuna on wheat, tea w/sugar
32 oz. water

OTHER EXERCISE
None

NOTES
I didn't workout Friday or Saturday because I went to take the ACE exam. No worries. I'm picking it up again tonight. Today is leg day so we'll see how things go. I don't like taking more than 5 days between a muscle group. No matter how much volume or intensity I do, a frequency of only once every 6-7 days isn't enough for me to progress well on (this is speaking from past experience). Go figure. After I took the exam we went to In & Out and then to Universal Studios Citywalk and hung out.

INSANELY LONG RANT *SKIP IF YOU DON'T WANT TO GO NEAR-SIGHTED* Well, today I went to UCLA to take the exam for ACE personal trainers. The test sucked and I have no idea how I did. I read a lot of the book and all my my strong points, like anatomy, physiology, and training methodology, combined for a total of about 25 out of 150 questions. The rest focused more on motivational or legal aspects. So while I was expecting to see more questions like "which of these four muscles is involved in adducting the shoulder?" I was met with more questions like "you have a client who seems to be losing motivation for working out, what should you do?". While I see the need for the latter two types of questions, I see no reason why they should constitute the vast majority of the test. It makes no sense to me, especially when those sorts of questions tend to be among the more subjective. It's no wonder some personal trainers are tards. I'm not sure how they score the test either. I you score from 200-800 points which leads me to the conclusion (slap me if it doesn't make any sense) that each answer is assigned a certain amount of value. Otherwise the minimum possible score should be 0 and not 200. But I know they rely on the Angoff Modified Technique...and I'm not really interested in taking the time to look up the details of that method. :D Basically, if each possible answer is assigned a certain value of points from greatest to least, I'm pretty confident I passed. If only one answer was considered right and the other 3 were wrong, then I have no idea how I did. Like I said, many of the questions were subjective and I may have chosen the 2nd best answer instead of the best. If I have to take the test again, I'll know better what to study for. Sadly, most of the material on the test was covered in the 2-3 chapters of the book that dealt with motivation and legal aspects while most of the science and actual training aspects escaped much attention on the test. I hope the NSCA-CPT is better rounded.

McBain
08-10-2003, 10:27 PM
when do you find out the results?

p.s im seeing way too much coke in yo diet tuttut

p.p.s what is a churro?

p.p.p.s i had a snickers also yesterday, have you tried the hazlenut ones?

ectx
08-10-2003, 11:07 PM
Your diet sucks. That is all.

Reinier
08-11-2003, 04:05 AM
Originally posted by HomeYield
I've never understood this Cameron Diaz stuff. I've just never thought she was that pretty, even in Something about Mary. Just something about her face I just don't like.

She was hot in the Mask...
Blondes are the inferior recessive race though

chops
08-11-2003, 05:45 AM
Originally posted by Shane
[B]McBain -
chops - :scratch: stakeholder in Subway? Me? Nah, I just eat there like every 3rd day or so. I like their chicken breast sandwiches. Hey, do they have any Mongolian barbeque places around there? I loves me a Mongolian barbeque. The only place I know of is in Sacramento.


DIET
Meal 1 - MRP w/16 oz. milk
Meal 2 - 16 oz. chocolate milk
Meal 3 - Snickers (shuddup)
Meal 4 - In n Out double double burger w/cheese, fries, large coke. Yeah baby.
Meal 5 - A churro
Meal 6 - A pretzel and a coke
Meal 7 - Fajitas, beans & coke
Meal 8 - Tuna on wheat, tea w/sugar
32 oz. water


uh, was that a refeed?

stakeholder, yeah..as in "investor". haven't u learned about my witty and sarcastic repetoire yet? :)

there's mongolian places in great mall and valley fair. it's called "something khan" like the great kahn or something similar but you get one pass at those mall places. my gf has a technique for getting her money's worth. u know how everything is frozen, thus it takes up more real estate in your limited size bowl. she takes her fist and smooshes it far far down and then piles more food in, smoosh again. those places would kill my diet but i see that your diet is more "flexible" than mine is :D, AHEM! tsk tsk. hmm oh yeah. there's also a place on castro in mountain view but i forgot the name.

rambling...430 am. can't sleep again. so when do u get your results for ACE?

Shane
08-12-2003, 01:19 AM
McBain - I find out the results in about a month. A churro is a cinnamon stick about a foot long and an inch in diameter. It has like cinnamon, bread, and I think peanut butter in it. I'm not sure about the peanut butter. What I am sure of is that they are tasty.

Ec E- You still have that oral fixation don't you? :eek:

Reinier- Yup my Dutch friend. People with dark hair and eyes rule!

chops- I'm afraid it wasn't a refeed chops. I just ate whatever I saw that looked good as long as there was room in my stomach to fit it in. I was bad. Even moreso than usual.

08/11/2003

SLEEP - 8 hours. Woo hoo!

DIET
Meal 1 - Oatmeal w/8 oz. milk, banana, MRP w/16 oz. milk
Meal 2 - Chicken breast, flaxseed oil, tea
Meal 3 - MRP w/16 oz. milk, apple
Meal 4 - Cottage cheese, strawberries, tea
Meal 5 - 16 oz. chocolate milk
Meal 6 - Chicken breast, flaxseed oil, tea
64 oz. water

LEG DAY
Squats
12 x 45
10 x 135
3 x 185
2 x 225
1 x 275 end warmup...
6 x 275
5 x 285
5 x 285
5 x 285
5 x 285

I could of got about 8 reps I think on the first set. The second set is always easier than the first though so no biggie. I'm gonna go with about 5 sets of 5-6 reps on squats and just try to up the weight 10 lbs every workout.

SLDL's
10 x 45
3 x 135
1 x 185 end warmup...
10 x 190 (+5lb)
10 x 190 (+5lb)
10 x 190 (+5lb)

Leg Press w/high foot placement
12 x 450
10 x 540
12 x 540

Leg Curls
8 x 140
6 x 140
5 x 140

OTHER EXERCISE
Basketball - 1 hour

NOTES
I had a pretty good workout today. The squats didn't feel as light as I was hoping but like I've said before, doing an exercise only once a week doesnt seem to work very well for me. Sticking with the 5 day rotation should help. I'm gonna start hitting my calves harder as well.

Wikked1
08-12-2003, 08:19 AM
Nice leg Day Shane! Jeez Dude your diet is taking a pounding in here. I was browsing through and you're taking a thrashing about that diet everywhere I look. LMFAO! Oh yeah one other note almost ANY Pantera song is great to workout to.....sounds to me like this gym needs to rub off some on mine.....thus the need for an mp3 player!

Coke
08-12-2003, 10:40 AM
Leg session was really good! So thinking about being a calf jockey hey - cool. - :p

WillKuenzel
08-12-2003, 11:35 AM
So do you ever really eat full meals or do you just snack throughout the day?

:p


Go do some calves. You know you want to. :)

chops
08-12-2003, 02:33 PM
Originally posted by HomeYield
So do you ever really eat full meals or do you just snack throughout the day?

:p



he drinks 16oz chocolate milks! r u sure you're not one of jared's friends spying on us?

Shane
08-12-2003, 05:09 PM
Wikked1 - The gym plays great music. It's surprising because it's a commercial gym similar to 24 Hour Fitness or Balleys. But they play great music in the weight room. Today they played "The Trooper" by Iron Maiden. I've never heard that in a weight room in my life unless it was on my CD player. So I love the music they play.

Cocoa - Thanks. Calf jockey workout will be later today.

Holmes - I guess I snack more than anything. Would you consider a chicken breast, brown rice, a salad and tea a full meal? I'm going to do calves tonight. Didn't want to do it before basketball yesterday and look even slower than I did because of squats. So I'm doing them today.

chops - I read a report from an NSCA seminar that chocolate milk is actually a pretty good source of nutrition. Especially if you need something cheap and quick after a workout. Was the Jared's friends remark directed at me or Homey? Hehe. I know I'm not one of Jared's friends.


SLEEP - 7 hours

DIET
Meal 1 - 8 egg whites, 1 yolk, banana, orange juice
Meal 2 - Chicken breast, salad, tea
Meal 3 - MRP w/16 oz. milk, apple, tea
Meal 4 - Tuna, salad
Meal 5 - Beans, rice, corn, tea
Meal 6 - Tri-tip

PUSH & ABS DAY
Incline Dumbbell Press - 4th notch from the top
12 x 15's
10 x 35's end warmup...
20 x 45's (+5lb)
11 x 55's
7 x 55's
8 x 60's
4 x 60's

It is hard to lift any kind of weight after doing a set of 20 reps. My shoulder feels fine. I'm not going heavy yet though. I've decided I'm not going to go heavy until I can do 20 reps with 55 lbs and if my shoulder still feels good at that time.

Lateral Raise
12 x 10's end warm up...
12 x 20's
12 x 20's
12 x 20's
11 x 20's

Overhead Dumbbell Triceps Extension
15 x 25
5 x 50 end warmup...
15 x 55
12 x 60
12 x 60
8 x 65

Rope Triceps Pressdown
8 x 60
8 x 60
8 x 60
8 x 60

OTHER EXERCISE
Cleaning up scrap iron and junk


NOTES
I took out Lying EZ-Bar triceps extensions and added a set to the other two exercises. I thought of adding Tate Presses but decided against it because they make my elbow feel weird as well. I might add them or the Lying Extensions in the future if they feel better then.

I'll update the rest later tonight when I finish my second workout.

ectx
08-12-2003, 05:28 PM
Please explain to me the value of doing such high volume.





and chocolate milk does not a meal make. I hereby revoke all dieting skill WBB patches you may have earned. Return to nutrition class, do not pass go, do not collect 20 detour bars.

McBain
08-13-2003, 01:12 AM
chocolate milk and tea, the staple of any great diet :D

*p.s i've got a date sunday night

Wikked1
08-13-2003, 07:07 AM
Yeah there's a bit of volume in there definitely on the incline.....I like hi volume workouts myself but you had 72 reps on the incline DAMN you had to own the bench for a while dude!! :evilaugh
I'll bet you're feeling it for the next two days!
Scrap iron and junk cleaning .....cardio or what?
A 2nd workout ? DAYUM what's up with that!?
Nice session!! 72 Reps dude your pecs have to be FRIED!

WillKuenzel
08-13-2003, 09:32 PM
I like the high volume. Don't toss it. :)

Little late with this but figured I could at least show ya what my girls. ;)

Shane
08-14-2003, 01:29 AM
EC - Bah, that's only high volume to HIT zealots.

McBain - Cool man. Let me know how it goes. :D

Wikked - I don't count 72. I only count 50. 22 of those reps were warm up reps and I don't really count those as part of the workout volume. Actually my chest isn't sore at all. It wasn't a big workout for my chest since I was going pretty light up until the last two sets. The idea was, since I am worried about my previously injured shoulder, I thought I'd use an exercise that will hit the pecs and the anterior deltoid quite a bit at the same time. So I figure 5 sets of incline db press are less overall stress than say 3 sets of flat bench and 3 sets of overhead presses. But I did want to do something.

Homie - Thanks. I think sometimes people are a bit paranoid about volume. :drooling:Those are nice guitars. I used to have a Peavey just like that one except it had a maple fretboard instead of the rosewood. I like that Jackson. My guitar with lightning on it is a Jackson Soloist custom. That guitar you have there is a total metal guitar man. Looks like something Dimebag Darrell would play or something. Except I think he uses Deans.

8/13/03


SLEEP - 7 hours

DIET
Meal 1 - 8 egg whites, 1 yolk, oatmeal (I'm stuffed)
Meal 2 - MRP w/16 oz. milk
Meal 3 - Subway chicken breast on wheat bread (hey chops, maybe I shouold invest after all)
Meal 4 - Salmon, salad
Meal 5 - MRP w/16 oz. milk

OTHER EXERCISE
Not a damn thing

NOTES
Well, obviously I didn't workout today. I didn't do calves last night either. Grrrr...I'm gonna have to do them tomorrow cuz they really need work. But they'll be done several hours apart from my pull workout.

chops
08-14-2003, 06:10 PM
lol ...invest in quiznos instead. subway is going down.

Shane
08-15-2003, 03:20 PM
chops - I'll probably have Quiznos today for lunch. ;)

This is for yesterday since I didn't post it yet. I'll post today's later in the evening.

8/14/2003

SLEEP - 8 hours. Going to sleep a little sooner, waking up a little earlier.

DIET
Meal 1 - oatmeal, 4 egg whites, 1 yolk, 16 oz. milk
Meal 2 - Chicken breast, salad
Meal 3 - Salmon, banana
Meal 4 - MRP w/16 oz. milk
Meal 5 - chocolate milk shake w/MRP
Meal 6 - 1/2 can tuna

PULL DAY
Lat Pulldown
10 x 100
5 x 140
1 x 190 end warmup...
9 x 190 (+2R)
8 x 190 (+10lb)
7 x 180
1 x 210, 1 x 200, 1 x 190, 2 x 180, 2 x 170*

*Drop Set

Seated Cable Row
10 x 100
1 x 160 end warmup...
8 x 160
8 x 160
7 x 160
7 x 160

Reverse Close-Grip Pulldown
10 x 190 (+3R, +10lb)
8 x 190 (+1R, +10lb)
8 x 190 (+1R, +10lb)

Barbell Curl
10 x 45 end warmup...
6 x 95
6 x 90
8 x 85
I had to cheat a little to get the 8th rep up on the last set.

Incline Dumbbell Hammer Curl
8 x 30's
10 x 30's
7 x 30's

Alternate Dumbbell Curl
6 x 35's
5 x 35's

OTHER EXERCISE
Basketball - 1 hour

NOTES
I had a good workout. I may alter the curl jockey exercises some next time since I think it's generally a better idea to do the incline db curls first. But all in all not bad for someone that hasn't worked arms more than a couple dozen times in his life. Saturday is my leg workout and I'm going to kill.

Now this is the Law of the Jungle,
As old and as true as the sky,
And the wolf that shall keep it may prosper,
But the wolf that shall break it must die.

Shane
08-18-2003, 03:26 PM
8/18/03

SLEEP - 7 hours

DIET
Meal 1 - Oatmeal, 8 egg whites, 1 yolk
Meal 2 - MRP w/16 oz. milk
Meal 3 - MRP w/16 oz. milk
Meal 4 - Cottage cheese, strawberries
Meal 5 - Chicken breast on wheat w/lettuce and tomato, tea
Meal 6 - 32 oz. Gatorade, chocolate milk
Meal 7 - rice, beans, salad, tea
Meal 8 - 1 can of tuna
Water 80 oz.

LEG DAY
Squats
12 x 45
10 x 135
5 x 185
3 x 225
1 x 275 end warmup...
5 x 295 (+10lb)
5 x 295 (+10lb)
5 x 295 (+10lb)
5 x 295 (+10lb)
5 x 295 (+10lb)

SLDL's
10 x 45
8 x 135 end warmup...
10 x 195 (+5lb)
10 x 195 (+5lb)
10 x 195 (+5lb)

Leg Press
10 x 630
8 x 630
6 x 630

Leg Curls
6 x 150
5 x 150
5 x 150



OTHER EXERCISE
I'll be swimming in a few minutes. ;)

NOTES
I didn't get a chance to workout this weekend cuz some stuff came up. So I'm doing two workouts today. Sucks to be me.

Shane
08-18-2003, 09:30 PM
SLEEP - See above post

DIET
See above post

PUSH DAY
Flat Bench Press
10 x 45
10 x 95 end warmup...
10 x 135
10 x 135

I went really light on this exercise. I decided I'd just do 2 sets of 10 reps with about 55% of my max which figures to be around 135. They were easy of course but I just wanted to get my shoulder used to the exercise again. It felt fine though. I think what I'm gonna do is keep the flat bench presses in and just add 10 lbs every workout and just do 2 sets of 10 reps with it. That way, in about a month I'll start to approach a weight that takes some real effort and my shoulder should be ready for it at that point.

Incline Dumbbell Press
12 x 25's
1 x 50's end warmup...
15 x 50's
14 x 50's
8 x 60's
4 x 60's

Through divination I've come to the conclusion that doing sets of high reps wear me out much faster than doing sets of lower reps. Duh.

Lateral Raise
15 x 20's
11 x 25's
9 x 25's
8 x 25's
8 x 25's

Overhead Dumbbell Triceps Extension
12 x 65
12 x 65
12 x 65

Time to up the weight on this one.


Rope Triceps Pressdown
10 x 60
9 x 60
8 x 60

I feel so weak on this exercise. The Icarian multi-exercise station I do these on has several pulley stations. Two of them are designed more for this type of exercise, but you can push like 100 lbs on them and it feels lighter. So I do these on the same pulley system the machine has for the lat pulldowns and 60 lbs feels much heavier on that station. But I'd feel like a fake pushing more weight on the other station.

OTHER EXERCISE
See below

NOTES

I worked out legs already, and I swam, then I did this...now I'm going to go play basketball. I ate like mad today though so as myself imitating Darrell Hammond imitating Bill Clinton would say.....suck on it. :angel:

Coke
08-19-2003, 06:31 AM
Nice sessions Shane, especially the squating...

I agree with you bro, it is best to take it easy and let the body heal first before going all out with it - :)

Wikked1
08-19-2003, 07:30 AM
I feel so weak on this exercise. The Icarian multi-exercise station I do these on has several pulley stations. Two of them are designed more for this type of exercise, but you can push like 100 lbs on them and it feels lighter. So I do these on the same pulley system the machine has for the lat pulldowns and 60 lbs feels much heavier on that station. But I'd feel like a fake pushing more weight on the other station. Yeah I've notice this difference it's all in the number of pulleys.....those 2 pulley stations are too easy.....lat pulldwon brings my ego back to orbit!
Nice session dude your inclines look good despite shoulder probs.

Shane
08-20-2003, 11:44 AM
Cocoa - Thanks man. Yeah, I'm building the shoulder up again.

Wikked - Thanks. When I was doing the sets with 135 part of me wanted to sit up and yell "ok everyone, this is actually light to me and I'm just working light to avoid further hurting my shoulder" but I think people would think I was a tard then. And so would I.

8/19/03

SLEEP - 7 hours

DIET
Meal 1 - 8 egg whites, 2 yolks, orange juice
Meal 2 - salmon, apple
Meal 3 - Chicken breast, rice, tea
Meal 4 - MRP w/24 oz. milk
Meal 5 - Turkey, mixed vegetables, tea
64 oz. water

OTHER EXERCISE
Running - 2 miles

NOTES
Not much going on. Next is pull day.

Wikked1
08-20-2003, 12:17 PM
TARD I guess it doesn't matter where you're from certain slang is just UNIVERSAL isn't it? I hadn't heard this one used in a bit but it's funny how slang just takes on a life all it's own!

ectx
08-20-2003, 12:33 PM
diet is much improved. What's your goal chain?

Shane
08-20-2003, 02:41 PM
Wikked- Yeah man. It's funny how some slang is just universal. I don't think "yolked" has got around yet though. At least not to Texas based on info from EC. You are going to be working at a ski lodge at a winter job? We should all go snowboarding. :D

Ec- Thanks. Ive been working at it. Today I ate like crap though and I haven't gotten much sleep. I think I'm gonna try that thing I was telling you about with the 2 weeks of higher volume/1 week of lower volume. As far as my goals go I've been thinking about them and I'll post them when I update tonight. Right now I'm going to go act like a fish. ;)


SLEEP - 4 hours :(

DIET
I ate terrible today. Let's just say most of my diet today consisted of pepsi, tea, beef jerky and pop tarts.

Lat Pulldown
10 x 100
5 x 140
1 x 180 end warmup...
4 x 210 (I should of been able to get 6!)
5 x 200
8 x 190

Dumbbell Row
10 x 70
10 x 80

OTHER EXERCISE
Swimming - 1 hour

NOTES
I didn't lift much today. I went in the gym and tried to do lat pulldowns but just wans't feeling it. So instead I went swimming and bugged Ec. I'll finish my back workout on Thursday.

Shane
08-21-2003, 03:26 PM
SLEEP - 4 hours again!

DIET
Meal 1 - Denny's French Slam (2 pieces French toast, 2 bacon strips, 2 sausages, 2 eggs), tea
Meal 2 - 1 can of tuna, gatorade (weird combo)
Meal 3 - Chicken breast on wheat bread, tea
Meal 4 on...I haven't eaten yet

PULL DAY continued
I decided to try some new stuff...

Hammer Strength High Lat Row
12 x 25
10 x 45 end warmup...
10 x 70
10 x 80
10 x 90
8 x 100

Hammer Strength Iso-lateral row
10 x 90
8 x 100
10 x 100

Alternate Dumbbell Curl
10 x 25's
9 x 40's
7 x 40's
7 x 40's

OTHER EXERCISE
None yet, but I'll probably play basketball or run later.

RANDOM RAMBLING
I liked the HS machines. I'm going to keep one of them in my pull workout, probably the horizontal rowing one. It's very similar to another machine I've used before except I like the HS machines because each side pulls unilaterally. I've gotta change my workout a little bit. Can't wait til leg day.

Coke
08-21-2003, 03:29 PM
damn! - :D - back to back, back sessions...very good chain

chops
08-21-2003, 04:36 PM
beevis and butthead thoroughly enjoy bacon frequently.

Shane
08-22-2003, 11:42 PM
Cocoa- Thanks. Yeah, back to back back sessions. I had to finish my back workout. I didn't want to skip it. I'm gonna modify it a bit though.

chops- hu hu hu...you said bacon. ;) Bacon is tasty, no matter what Jewels from Pulp Fiction says. I dig on swine. But pork or no pork, I'm coming up there and we are eating Mongolian barbeque. :D

8/22/03

SLEEP - 7 hours

DIET
Meal 1 - 8 egg whites, 1 yolk, oatmeal
Meal 2 - Chocolate milk
Meal 3 - Chicken breast, salad
Meal 4 - 1 can of tuna, A1 sauce, tea, rice

OTHER EXERCISE
MA workout:
5 x 3 min. rounds on target bag w/1 minute rest in between
Jump rope 5 x 1 min. w/1 min. rest in between
Stretching for 10 minutes

NOTES
Well today wasn't a lifting day so I just worked the target bag. I'll work the heavy bag after working the target bag for a few weeks. I'm gonna start with some martial arts training again because I was in the best shape when I was in Muay Thai.
On another note, some girls from my work are having a pleasure party tomorrow and one of them was trying to talk me into stripping for them. I don't know if she was serious or kidding.
And on still another note, I found out yesterday that I passed the ACE exam. I was a bit surprised because I studied for a total of about 2-3 hours and had no idea how I did on the test. But they sent me my little thing in the mail saying I passed. So I'm pretty happy about that. I'm still going to take the NSCA CPT and CSCS exams eventually though. Yay. *flexes brain*

Shane
08-23-2003, 11:14 PM
8/23/03

SLEEP - 6 hours

DIET
Meal 1 - 4 Krispy Kream donuts, 16 oz. milk
Meal 2 - Chicken breast, salad, tea
Meal 3 - 16 oz. chocolate milk
Meal 4 - 16 oz. chocolate milk, almonds
Meal 5 - Chicken breast, brown rice, salad
40 oz. water

Yeah, today's eating was ugly. Ran out of MRP. I need to go grocery shopping.

LEG DAY
Squats
12 x 45
10 x 135
3 x 185
2 x 225
1 x 275
1 x 315 end warmup...
5 x 315 (+20 lb)
5 x 305 (+10 lb)
5 x 305 (+10 lb)
6 x 295 (+1 R)

SLDL's
10 x 45
5 x 135 end warmup...
10 x 200 (+5 lb)
10 x 200 (+5 lb)

Leg Curls
5 x 160
3 x 160
5 x 150

OTHER EXERCISE
Basketball - 1 hour

OTHER STUFF
I had to cut today's workout short because some things came up. But I'll just consider this week a low volume week since my last two workouts have been. NP. For such a short workout I though it was good.
I got a call from EC today which was cool. It tripped me out because his voice and mannerisms were very similar to a long time friend of mine.
That reminds me, we have a fantasy football league going on at NFL.com. If anyone wants in let me know. The only thing that sucks is it costs $15.

I had to sit my ass down and figure out some goals. So here they are:

By Halloween:
Squat - 5 reps with 365 lbs

Bench Press - 10 reps with 205 lbs (assuming my shoulder heals as planned this should be possible)

Overhead Press - 8 reps with 135 lbs (same as above)

Dumbbell Curl - 5 reps 50 lb db's

Leg Curl - 10 reps with 160 lbs

We'll see how those go and then I'll pick some goals for the new year.

Shane
08-24-2003, 09:34 PM
SLEEP - 5 hours. Saturday night...not much sleep.

DIET (Crappy)
Meal 1 - 8 egg whites, 1 yolk, oatmeal
Meal 2 - 16 oz. milk, chicken breast
Meal 3 - Quiznos chicken...something or other(made me think of you chops!)
Meal 4 - Chorizo, tortillas, tea

OTHER EXERCISE
Tennis - 1 hour

NOTES
Not much going on today. Tomorrow I'm really going to have to get my diet in gear hardcore. Oh yeah, and it'll be push day. :D

JD77
08-24-2003, 11:31 PM
Looks like your making good gains on your squats. I have a similar goal for bench press. A few months ago I was almost there but since then I've lost some ground for some reason. I'd be lucky to get 5 reps with 205 now. Good luck getting there.


JD

Wikked1
08-25-2003, 06:36 AM
some girls from my work are having a pleasure party tomorrow and one of them was trying to talk me into stripping for them. I don't know if she was serious or kidding. ......only one way to find out for sure...... :evillaugh.
Yeah Ski patrol every winter dude......bring your boards.......hit the terrain park.......but I will warn you........East Coast snow is "firm stuff" none of that nice powder you have out your way.
Nice batch of workouts there....!

Shane
08-25-2003, 06:46 PM
JD - Yeah, my personal best is 10 reps with 225 I think but that was a while ago. Right now my bench press max is around 235-240 but I'm not pushing it until my shoulder heals. So it's light weights for me for a while. What set you back?

Wikked - Cool. We gotta make sure to bring a camera so you can take a picture when I snowboard into a tree. :D


SLEEP - 7 hours

DIET
Meal 1 - 8 egg whites, 1 yolk
Meal 2 - Turkey on wheat bread w/tomato & lettuce, tea
Meal 3 - Chocolate milk shake
Meal 4 - Chocolate milk
Meal 5 - Haven't eaten yet

My diet fluctuates from being pretty good to sucking. I'm workin' on it. Shut up EC, I can hear what you're thinkin' with my newly found telepathic ability. Or is it just engrained in my head because you've said "your diet sucks" so much? I dunno which. :D

PUSH DAY
Bench Press
20 x 45
12 x 95
3 x 135 end warmup...
10 x 145 (+10#)
10 x 145 (+10#)

This was obviously pretty easy since I'm going light. I can tell my chest and shoulders haven't gotten much work. But it's cool cuz the shoulder injury I'm strengthening feels fine. So I don't mind working up to more weight. I figure by the end of September I should be able to do 10 reps with about 195. I'm pretty sure that right now I could do 10 with 185 with a max effort if I wanted. So by then I should be going at full force.

Hammer Strength Iso-pec Bench Press
10 x 45
10 x 55
5 x 65 (incomplete rest period)

I'm really starting to like the Hammer Strength machines. They aren't as good overall as free weights but they are damn good machines and great in addition to free weights.

Overhead Press
10 x 45
10 x 65 end warmup...
10 x 95

I just wanted to see how these felt. Other then the fact that I felt like a weak little biznitch on them they felt fine. I'm going to start doing them again ever so slowly.

Dumbbell Overhead Triceps Extensions
14 x 70 (+2 reps, +5#)
9 x 75
8 x 75

Cable Triceps Pressdown w/Bar
10 x 70 (+10#)
9 x 70 (+10#)
8 x 70 (+10#)

I don't think the gains on this were anything special. The rope attachments were both taken so I had to use the bar and it's possible to do a bit more weight with the bar.

OTHER EXERCISE
Basketball - 1 hour
Running - 2 miles

OTHER STUFF
Overall not a bad workout. My shoulder felt fine. I'm hoping to be working at 100% around the end of September. We'll see.
I read this today and thought it was cool. I always love it when I read something like that...I dunno why...oh wait, it's because I have a nerdy streak. http://story.news.yahoo.com/news?tmpl=story&u=/nm/20030825/hl_nm/lizard_diabetes_dc_1
I just saw the previews for that movie Underworld. That looks like it'll kick ass. Reminds me of some of the stupid games I used to play that no one here needs to know about. :D

INSPIRATION OF THE WEEK
"bring your shield home or be on it." - A Spartan saying from mothers to their sons.

"They fought with their swords, if they had them, but if not, with their hands and teeth." - Herodotus, an ancient Greek historian

King Leonidas and the Three Hundred at Thermopylae...

In 480 BCE Xerxes, the ruler of Pesia, invaded northern Greece with an army of 200,000+. About 5,000 soldiers were sent from the Greek city states to guard the mountain pass the Persians would have to go through and blocked their passage. Some punk ass Greek farmer betrayed the Greeks and showed the Persians an alternate route so the Greeks were surrounded. Leonidas, the King of Sparta, ordered the 5000+ soldiers to flee home to warn their cities and help guard them while the 300 Spartans and about 700 other Greeks (mainly Thesbians - no, not actors) stayed to block the Persians for as long as possible to give the other Greeks time to escape...
When Leonidas was preparing to make his stand, a Persian envoy arrived. The envoy explained to Leonidas the futility of trying to resist the advance of the huge Persian army. "Our archers are so numerous," said the envoy, "that the flight of their arrows darkens the sun." "So much the better," replied Leonidas, "for we shall fight them in the shade."
There at The Thermopylae the remaining Greeks fought the Persians for 3 days. The Spartans, down to the man, including Leonidas, were killed...
Xerxes did not step onto the battefield until it was all over. But he realized he his army had just faced some the fiercest warriors in the world. He asked Demaratus, a Greek, "Now tell me, how many men of the Lacedaimon remain, and are they all such warriors as these fallen men?" Demaratus replied "there are many men and towns in Lacedaimon. But I will tell you what you really want to know: Sparta alone boasts 8,000 men. All of them are the equals of the men who fought here." It is estimated that for every Spartan killed up to 12 Persian soldiers fell. So here's to King Leonidas and the Three Hundred. :alcoholic

Ah...that story always gives me shivers. Now if you'll excuse me I'm gonna go watch MNF preseason. ;)

JD77
08-25-2003, 09:37 PM
I don't know what set my bench back. I've made gains in everything else. Oh well.

I ate more for breakfast than you did all day. lol.

I saw the Underworld preview tonight also. It looked pretty good, but I was more interested in the one with The Rock, Christopher Walken and Sean Williams Scott that's coming out next month. I forget the name of the damn thing but it looked good.

WillKuenzel
08-26-2003, 03:57 AM
Underworld does look good. Saw the previews for it right before Freddy vs Jason. Can't wait.

I like those Hammer Strength machines and have incorporated them pretty good into my routines. Especially since my gym has a vast assortment of them.


Oh and that was one helluva lengthy post for you. :thumbup: :p

Wikked1
08-26-2003, 07:01 AM
Interesting post and good reading. Camera? is only to be used for the Spring fling (Yes guys it really does happen girls skiing in bikinis (even on this side of the country))......Nice workout!
I agree I really like the HS machines.......next best thing to free weights and no spotter is needed!

Shane
08-28-2003, 12:45 AM
JD - I'm working on eating more. I gotta get some groceries but I've been kinda busy. No worries. The holidays are coming up and even I eat too much then. :D

Holmes - Thanks man. Do you work out at a commercial gym?

Wikked - Girls in bikinis on skis? Man, I'm there!

SLEEP - 7 hours

DIET (water)
Meal 1 - 8 egg whites, 1 yolk
Meal 2 - Turkey on wheat bread
Meal 3 - 21 Shrimp, tea w/sugar
Meal 4 - MRP w/24 oz. milk
32 oz. water

PULL DAY
Lat Pulldown
10 x 100
5 x 140
3 x 180
1 x 200 end warmup...
8 x 200
7 x 200
6 x 200

Textbook fatigue...who'da thunk it.

Dumbbell Row
8 x 90
8 x 90
7 x 90

HS High Row
12 x 100
9 x 115
8 x 100

HS Horizontal Row
10 x 100
10 x 100
10 x 100

Alternate Dumbbell Curl
7 x 45's
6 x 45's
5 x 45's
4 x 45's

Incline Dumbbell Curl
6 x 35's
4 x 35's

Hammer Curls
6 x 40's
10 x 35's

OTHER EXERCISE
None

OTHER STUFF
Not much going on today. Just studying and working out. I am supposed to be called for an interview on Monday. Weird thing... I've noticed that at my gym most of the Asian guys that go there are yoked. Not like "skinny ripped". More like "17" arms ripped". Go figure.
By the time I got done with my workout my arms were gone. I couldn't curl much weight. That's ok though. I want bigger arms but I'm not gonna have a biceps only day. That sh*t would be ridiculous. :angel:

Coke
08-28-2003, 06:15 AM
That's right chain, we don't need too many more curl jockeys - do we? - :D

The pull day session was rocking pretty good...pullin down lot of weight bro - :thumbup:

Wikked1
08-28-2003, 10:04 AM
Nice workout! Yeah chics on skis in bikinis.....on a very small slalom course....be there dude! Yoked hasn't made it here yet.....explain?? :confused:

chops
08-28-2003, 10:37 AM
Originally posted by Shane

DIET
Meal 3 - 21 Shrimp, tea w/sugar


Weird thing... I've noticed that at my gym most of the Asian guys that go there are yoked. Not like "skinny ripped". More like "17" arms ripped". Go figure.
[/B]

21 shrimp!! where these shrimp cocktails or garlic and butter? hmph! these kind of details are pertinent, ya know :)

what does yoked mean.

WillKuenzel
08-28-2003, 12:02 PM
Originally posted by Shane
Holmes - Thanks man. Do you work out at a commercial gym?

Sure do. I go to a Gold's gym.


Is 17" arms ripped a bad thing? If so we got issues to clear up buddy! :p

Shane
08-29-2003, 11:18 PM
Cocoa - Thanks man. If I can keep up with you I'll be happy. :D

Wikked - Playing with the snowbunnies sounds good. Yoked means like ripped with some mass. So like LL Cool J = yoked. Leonardo DiCaprio = not yoked.

chops - They were 21 shrimp from Long John Silver so they were fried. For only $2.99! mmm...Not as good as Red Lobster but good enough to eat. For the Webster's definition of 'yoked' see above. ;)

Holmes - Cool. There's one Gold's Gym about 30 minutes away but I don't go there. There's one in Fresno where every once in a while you'll see Flex Wheeler working out I hear but I don't go there. 17" arms ripped definitely aint a bad thing. That's about the size I'd like my arms to be.

SLEEP - 5 hours - I went to sleep at midnight, woke up at 3am, went to bed at 4:30, woke up at 7:30, fell asleep at 8, and woke up again at 9. Weird.

DIET -
Meal 1 - Breakfast burrito.
Meal 2 - Chicken breast, flaxseed oil
Meal 3 - Turkey sandwich, tea
Meal 4 - MRP w/24 oz. milk
Meal 5 - Chocolate milk

LEG DAY
Squats
15 x 45
10 x 135
5 x 185
3 x 225
1 x 275
1 x 315 end warmup...
6 x 315 (+1R)
5 x 315 (+10#)
5 x 315 (+10#)
6 x 305 (+10#)

SLDL's
10 x 45
5 x 135
1 x 205 end warmup...
10 x 205 (+5#)
10 x 205 (+5#)
10 x 205 (+5#)

Leg Curls
6 x 160 (+1 R)
4 x 160 (+1 R)
5 x 150

Db Lunges
10 x 40's (10 reps each leg)
10 x 40's
These were pretty easy. I was just trying to find my bearings on them. I think I'll up the weight.

Leg Extensions
10 x 120
These were pretty easy too. I'm gonna up the weight on them next time.

Leg Press Calf Raises
10 x 540
10 x 540
10 x 540
-=Supersetted with=-
Seated Calf Raises
15 x 50
15 x 50
15 x 50

OTHER EXERCISE
None

OTHER STUFF
Well, I'm sure my butt's going to be sore tomorrow from the lunges. Nothing, not even squats, hit the butt like lunges do for me. Yay. Now if you'll excuse me I'm going to go watch the replay of Pride for the 18th time. :D

Coke
08-31-2003, 04:23 AM
Leg day was excellent - you pulled it off, great work bro - :thumbup:

Wikked1
09-03-2003, 09:04 AM
AWESOME leg Day Shane. LMFAO "YOKED" I'll see what I can do to spread that slang around!

WillKuenzel
09-03-2003, 02:51 PM
Glad to see somebody still likes the high volume. *sigh* :)


Lunges are awesome. I've been trying to tell people that forever but why is it nobody listens to me? :p

IceRgrrl
09-03-2003, 03:29 PM
Originally posted by Shane
[Well, I'm sure my butt's going to be sore tomorrow from the lunges. Nothing, not even squats, hit the butt like lunges do for me. Yay.

Ha...and you were laughing at ME for the aftereffects of lunges?!?

The karma bus does go around in circles, doesn't it? :p

ectx
09-03-2003, 05:21 PM
*waits for post, reminds chain of bet*

I await your praise, biatch.

Shane
09-03-2003, 11:48 PM
Cocoa - Thanks man. My legs are naturally my strongest asset as far as strength goes. But they are still skinny. :(

Wikked - Thanks bro. Yeah, spread the slang!

Holmes - Yeah man. It's weird some people are so afraid of high volume. I don't believe in the dogmatic views on either side. Weight training is like a smorgose board (note: smorgose board is the most difficult word in the English language to me. Hence, I mispell it. ;)) Lunges are great man. I think if I was just beginning training again I would begin with lunges to strengthen the legs unilaterally before beginning squats. You ever tried step ups?

IceRgrrl - *sings* The wheels on the bus go round and round...I guess it does. But I'm sure your butt is better looking than mine. :D Glad you could stop by. :)

Ec bake oven - You'll get your post. I've been busy with some stuff and haven't posted. But it's cool. I have only just begun to fight. :cool:

SLEEP - 5 hours. Crappy.

DIET
Breakfast - 8 egg whites, 1 yolk. Oatmeal
Snack - 16 oz. chocolate milk
Lunch - BK Broiler w/out mayo, large pepsi (yeah I said it!)
Snack - Sunkist and beef jerky (hey, I was driving)
Dinner - Beans & rice, tea, 8 oz. milk
Post-workout - MRP w/24 oz. milk
The last 3 days I've eaten some serious crap. Yesterday I had one of those McDonalds grilled chickens and it was pretty good. I also had a Bobby Salazar's burrito. I don't know if some of you know what Bobby Salazar's is but they are pretty good size burritos. Then I ate dinner out with some friends. My diet is still crap. It will be crap until I have time to go grocery shopping and get some good food to prepare and take with me.


PUSH DAY
Bench Press
15 x 45
10 x 95
5 x 115
3 x 135 end warmup...
10 x 155
10 x 155

These were easy. I was so tempted to put more weight on the bar or crank out 5 more reps but I refrained. My shoulder feels ok. But I can tell my pressing strength is weak right now from not doing any. Damn injuries...damn them to hell.

Overhead Press
10 x 45
8 x 65
1 x 95 end warmup...
10 x 105
10 x 105

My shoulder felt fine on these too. I think this is working pretty good. I started doing them with the concentric contraction like I used to do at home because I don't like how far back you have to reach to unrack the bar. Needless to say, beginning with the concentric contraction is a bit harder, but since this isn't a pride contest I don't give a flying f#@k. :D

HS Bench Press
9 x 65
7 x 65
Need...more...strength...

Dumbbell Overhead Triceps Extension
10 x 75
10 x 75
10 x 75
I could barely get the 10th rep on each set, but I could still get 10 reps on each set...weird.

OTHER EXERCISE
Basketball - 1 hour

OTHER STUFF
I went and saw the Italian Job this weekend. It was good. Better than I thought it was gonna be. I'm sure there are some that would give me flack for saying this but Mark Wahlberg is yoked. There was another dude in that movie, played the character Wrench, that dude was yoked too. Jason Statham was pretty ripped but not as much as he was for The Transporter. But of course, Charlese Theron was lovely as always. I give the movie two thumbs up. :thumbup: :thumbup:
Well, classes have started up again. Getting everything situated is crazy and I've been stressed. Some good news though, I have an interview with the gym for a job as a trainer tomorrow. We'll see how that goes. Also, I'm talking to the strength coach at the university tomorrow about doing an internship. That would be cool as long as I could fit it in and still work full time. We'll see. :D

Shane
09-05-2003, 12:50 AM
SLEEP - 6 hours. Crappy still.

DIET ...do ya really wanna know?
Breakfast - Shane's custom breakfast burrito, orange juice
Snack - 16 oz. chocolate milk
Lunch - Bk Broiler wo/mayo, pepsi
Snack - Pepsi (ugh)
Dinner - Chicken breast, salad, tea
80 oz. water
I'm seriously gonna do better on this.

NO LIFTING TODAY

OTHER EXERCISE
Softball - 1 hour

OTHER STUFF
I didn't lift today. I had a job interview this morning and they hired me as a trainer at the new chain gym in town. I don't know if I'm going to stick with it though because the pay seems pretty crappy so I'm looking into another job I've been looking at and maybe I'll do this one on the side since you can set your own hours as long as you meet your quota. If not, I'll quit and write programs for people for free. Hehe.
My classes are finalized so it's cool. I got the internship with the strength coach at the university. I can tell already it's going to be a lot of fun. One of the assistant strength coaches, who happened to be this cool girl that was also cute, showed me around and told me what all we had to do. The funniest thing was that in the varsity weightroom there is only one smith machine and it's used as a place to hang belts. Haha. I sat down with the strength coach and talked with him and he said he sold the other smith machine and was going to sell this one. One of the many apparatus' in the gym was an Elite Fitness glute/ham machine which I haven't seen in a gym before so that will be fun to use. The strength coach is a cool guy but you can tell he's the no nonsense sort. You can tell from talking with him a bit he knows a hell of a lot. This will be fun.

Coke
09-05-2003, 07:27 AM
not everyone has they own customized breakfast bro - :D
...good news about the internship

chops
09-05-2003, 03:19 PM
2 BK broilers on consecutive days! your followers bow down to ya :)


Originally posted by Shane
[One of the assistant strength coaches, who happened to be this cool girl that was also cute [/B]

any word on the interview?

are cool girls usually not cute? ::scratch::

Shane
09-06-2003, 03:56 PM
Cocoa- Shane's breakfast burrito has scrambled eggs (7 whites, 1 yolk), some seasonings and a little cheese rolled into a flour tortilla.

chops- I don't really think a BK broiler without mayo is that bad. I think the pepsi was though! Cool girls usually are cute. Coolness adds a lot to a girls attractiveness.

SLEEP - 6 hours. Not much.

DIET
Breakfast - Shane's breakfast burrito, orange juice
Snack - Cheese & crackers, fried chicken leftovers, tea
Lunch - Chicken breast, rice, salad
Post workout - MRP w/24 oz. milk, tea w/sugar
Haven't eaten the rest yet

PULL DAY
Lat Pulldown
10 x 100
5 x 150
1 x 180 end warmup...
6 x 210
8 x 200
6 x 200

Dumbbell row
10 x 35 end warmup...
7 x 95
6 x 95
6 x 95

HS High Row
10 x 120
9 x 120
9 x 120

OTHER EXERCISE
None so far

OTHER STUFF
I didn't get to finish my workout because for some reason today the gym was packed! All of my exercises of choice were taken and any reasonable alternative was taken as well. So I'm going to go and finish it in the morning. Might actually do me some good. Then I'll just come back in the evening and finish the leg workout.

I know...I know for sure....ding ding ding ding ding ding dong dong ding ding...

chops
09-07-2003, 01:10 AM
http://www.innutrition.com/articles.php?action=read&aid=52

actually, not bad (lightbulb) and neither is dominos..hmm.

Shane
09-07-2003, 08:32 PM
chops - Hey, cut it out, you're makin' it hard for me to feel guilty about my crappy diet! ;) I'm gonna improve it soon enough though.

SLEEP - 6 hours. Still not enough.

DIET - You don't even wanna know.

PULL WORKOUT Part II
HS machine row
10 x 45
5 x 70
3 x 90 end warmup...
12 x 105
10 x 105

Obviously I had an above average improvement on these because of the extra rest.

Alternate dumbbell curls
10 x 25's end warmup...
2 x 50's
2 x 50's
6 x 45's
6 x 45's

LEG WORKOUT
Full Squats
12 x 45
10 x 135
3 x 185
2 x 225
1 x 275
1 x 315 end warmup...
1 x 335
1 x 345
1 x 345

Leg Curl
5 x 160
5 x 160
4 x 160

I didn't feel like doing legs since my legs were gone so I just did some singles with a fairly heavy weight. I played basketball last night and did some stuff today so my legs really weren't up for a leg workout.

OTHER EXERCISE
Softball - 1 hour
Basketball - 1 hour
Half-ass swimming - 1 hour

OTHER STUFF
Stupid me. I went to play basketball for a second time tonight cuz a friend of mine challenged me to a game (apparently she thought since she started on the high school team she could beat me since I never went out for the team). Well, I did a nifty round the back dribble and drove to the hoop but on the way I pulled my quadricep. Hopefully it will heal quickly...like before next leg day which is in 5-7 days. :D Until then there's a dixie cup with my right quads name on it.

Shane
09-09-2003, 12:18 AM
SLEEP - 7 hours

DIET -
Breakfast - Chocolate milk, 1 can of tuna
Snack - Breakfast burrito from Carls Jr, pepsi
Lunch - Chicken on wheat, lettuce, tomato, tea
Post workout - MRP w/24 oz. milk
Snack - Chocolate milk
Dinner - tuna, salad, tea, rice
64 oz. water

PUSH DAY
Bench Press
15 x 45
12 x 95
5 x 135
1 x 165 end warmup...
10 x 165
10 x 165

These were still pretty easy. I could of probably gotten 14-15 reps on the first set but Im still holding back to make sure my shoulder is good. Next week will be 175 so we'll see how that goes.

Overhead Press
10 x 45
5 x 65
1 x 95
10 x 110
9 x 110

I was a little surprised I couldn't get the 10th rep on the last set. Next week I'll use 115. My shoulder felt fine. I think coming back slowly is working well.

HS Bench Press
10 x 65
6 x 65

OTHER EXERCISE
Bag work - 5 x 3 minute rounds w/1 minute rest in between

OTHER STUFF
That's about it for today. My leg feels a little better. Tomorrow I have orientation at that gym. My ex-girlfriend is supposed to be the one "orienting" me so we'll see how that goes.

Coke
09-09-2003, 05:54 AM
You sure can be one intense dude doing single on squats and things - ;) ...keep doing the work my friend!

Wikked1
09-09-2003, 07:01 AM
Coolness adds a lot to a girls attractiveness. Without question that's one of the most underrated statements I've ever read!
Nice couple workouts.......hope you still have that quad of yours in a dixie cup! OH yeah and HOW do you expect to get YOLKED on BK Broilers dude??

chops
09-09-2003, 09:59 AM
bk broilers + pepsi = potent receipe for yolkedness

<snickers>..

Originally posted by Shane
OTHER EXERCISE
Softball - 1 hour
Basketball - 1 hour
Half-ass swimming - 1 hour

[/B]

does that mean u wore 1/2 a speedo? where are the pics from u performing at the bachelorette shower?

ectx
09-09-2003, 10:11 AM
LMAO @ Chops. Oh the terror.

chops
09-09-2003, 12:31 PM
EC, don't have to downplay your true feelings for shane for our benefit

:)


SHANE, u might wanna ask your other buddy if his restraining order can be transferred

ectx
09-09-2003, 05:02 PM
Oooohhh...Chops...you're fiesty. :drooling:
I like a girl who can keep me in line. ;)

Shane
09-11-2003, 12:03 AM
Cocoa - Thanks man. I'm still getting in my groove. I could of done more weight on the singles but after all the stuff I did that day my mind wasn't into it. And we all know the mind being into it is essential for squats.

Wikked - Thanks my headbanging friend. There can never be enough cool girls in the world. As far as the BK Broiler, it had two chicken breasts and no mayo, so it was basically two chicken breasts (although 2 Burger King chicken breasts is like one normal chicken breast), on white bread with lettuce and tomato. Not that bad. But I'll have to get my diet in order soon cuz I'll have no choice.

chops - Hehe. I have never in my life worn a speedo. Barring intense copulation with a lovely female as a reward, I doubt I ever will.

EC - Mmmm...terror.

chops - I already have a restraining order against EC. He can't live any closer to me than Texas. ;)

Ec - Down boy. Stop humping chops leg. tuttut




SLEEP - 7 hours. I actually went to sleep by midnight last night. That's the first time in months!

DIET Hehehe
"Breakfast" - 16 oz. chocolate milk, coffee
Lunch - Superstar, pepsi
Dinner - Chicken breast on wheat bread, tea
Post-workout - MRP w/16 oz. milk

Ok, crappy diet I know. Well, I'm gonna fix it within 24 hours. By Friday you wont be able to recognize my diet. Damn.

PULL DAY Low volume
Wide-Grip Lat Pulldown
10 x 110
5 x 160
1 x 210 end warmup...
6 x 210
5 x 210

Dumbbell Row
10 x 35
8 x 95
7 x 95

Alternate Dumbbell Curl
3 x 50's
3 x 50's
2 x 50's
2 x 50's

OTHER EXERCISE
None

OTHER STUFF
Today I did really low volume. I had that "I feel a cold coming on" feeling so I went low on volume. Like I said above, I'm going grocery shopping tomorrow and my diet will look a lot better by Friday. Gotta get some flaxseed oil, natty peanut butter, and some other "I can't believe Chain isn't eating junk food" stuff. :D
I kinda like being jibed about my crappy diet though.

WillKuenzel
09-11-2003, 09:01 AM
Originally posted by Shane
Ok, crappy diet I know. Well, I'm gonna fix it within 24 hours. By Friday you wont be able to recognize my diet. Damn.


LOL, sure buddy! :p I'll believe it when I see it!

Wikked1
09-11-2003, 09:14 AM
Workout looked short and sweet!
Nice db curls!

Hehe. I have never in my life worn a speedo. Barring intense copulation with a lovely female as a reward, I doubt I ever will.
LMFAO dude most guys would wear a pink TUTU for that reward!
*awaits diet post* :angel:

IceRgrrl
09-11-2003, 03:45 PM
Shane is eating healthy? *faints*

:p

Shane
09-12-2003, 11:21 PM
HY - Believe it my yoked friend!

Wikked - Yeah, that's true. We're pretty pathetic. hehe.

IceR - Did I mention I'm CPR certified? ;)

SLEEP - 6 hours.

DIET
Meal 1 - 8 egg whites, 1 yolk, 1 cup oatmeal w/1/2 cup milk, flaxseed oil, 1/2 multi-vitamin
Meal 2 - 1 can of tuna, tea w/splenda
Meal 3 - Chicken breast on wheat bread, tomato, lettuce, fish oil
Pre-workout - 8 oz. chocolate milk
Post-workout - MRP w/16 oz. milk, 1/2 multi-vitamin
Meal 6 - Chicken breast, brown rice, salad

NO LIFTING DAY
Was gonna do legs but I'm doing them tomorrow instead. Got stuck helping a friend with an emergency today.

OTHER EXERCISE
Bag work - 10 rounds - 3 min on/1 min off
Jump rope - 5 minutes

OTHER STUFF
My quad is still injured. Probably because I played softball on it on Tuesday in class. No worries. For leg day tomorrow I'm just gonna focus on hamstring and calf work. I probably need it cuz my calves suck. I'm expecting the quad to be good to go by Tuesday when I have to play softball again. Don't ever do 3 hours of sports on the same day you do squats.

Shane
09-13-2003, 04:10 PM
SLEEP - 7 hours

DIET
Breakfast - 8 egg white 1 yolk omelette, tomatos, peppers, spices, 1 cup oatmeal w/1/2 cup milk, flaxseed oil
Snack - 1 can of tuna, 1/2 multi-vitamin
Lunch - Turkey on wheat, tomatos, lettuce, cheese
Pre-workout - 8 oz. chocolate milk
Post-workout - MRP w/16 oz. milk, tea w/4 tbspns sugar
Dinner - Some shrimp stuff...I'm not sure what it was. 7 beers, 3 jello shots, 1 pina colada. I think that's all I drank.
64 oz. water

LEG DAY
SLDL's
10 x 45
10 x 95
5 x 135
1 x 185 end warmup...
10 x 215
10 x 215
10 x 215

Leg Curls
6 x 160
5 x 160
4 x 160

HS High row
10 x 45
9 x 125

HS Row
10 x 115

I did a little back work because I didn't quite finish my back workout last time. This shouldn't be a regular thing though...not unless something funky happened like I saw a strength increase of 10% in two weeks. :D

Seated Calf Raises
10 x 70
5 x 90
5 x 90
-=Supersetted with=-
Leg Press Calf Raises
30 x 180
30 x 270
30 x 270

Standing Machine Calf Raises w/10 second rest between sets
15 x 115
14 x 135
12 x 115
11 x 95
15 x 95
14 x 95
10 x 95
10 x 95
12 x 95
10 x 95

For some reason, 95 lbs on this machine felt heavier than the equivalent on similar standing machines that use Olympic plates for resistance. At least the ones I've used before.

OTHER EXERCISE
None

OTHER STUFF
Since it's Saturday and I have a luau to go to and I may partake of food and drink my diets not gonna look good tonight. :D
Since I am not focusing much work on my quads until the strain is healed I'm focusing on hamstrings and especially calves. So I did this calf routine. It felt like my calves were on fire. I'm still playing with the poundages. I left the gym with a weird "my calves feel pumped but I can hardly walk" feeling. This routine's a keeper.

Shane
09-14-2003, 06:36 PM
SLEEP - 5 hours.

DIET
Breakfast - MRP w/24 oz. milk, banana
Snack - 1 can of tuna
Lunch - Subway chicken breast w/extra chicken breast
Post-workout - MRP w/24 oz. milk
Dinner - haven't eaten it yet.

PUSH DAY
Bench Press
15 x 45
10 x 95
5 x 135
2 x 155 end warmup...
10 x 175
10 x 175

I'm starting to get close to a weight I can actually only do 10 reps with and not more. Yay. Then I can start gaining some strength.

Overhead Press
10 x 45
5 x 65
3 x 95 end warmup...
10 x 115
9 x 115

HS Bench Press
8 x 70
4 x 70

OTHER EXERCISE
Bag work - 10 rnds x 3 min on/1 min off

OTHER STUFF
Uh...that's it. Tune in next time. Same bat time. Same bat channel.

ectx
09-14-2003, 10:24 PM
Diet's getting better...not perfect, but better. Looks like routines are coming along man....good going....oh yeah...you smell like :spam:.

Wikked1
09-15-2003, 08:09 AM
WHOA dude!! You weren't kidding I almost didn't recognize your diet I had to check the journal twice to make sure it was yours! :thumbup: Big improvement !!! Keep up the good work!

WillKuenzel
09-15-2003, 08:24 PM
Diet looks much better but might be a tad low on calories and EFA's. Fix that and you'll be seeing some serious increases. If the diet is on then the training will surely follow.

Shane
09-17-2003, 12:08 AM
EC - Thanks biznitch.

Wikked - Thanks man. Hopefully it will get better.

Homie - Yeah, Ill be using more EFA's and trying to up the calories.

SLEEP - 4 hours. Ugh

DIET
Breakfast - MRP w/24 oz. milk, flaxseed oil
Snack - 1 can of tuna, tea, apple
Lunch - Chicken breast on wheat bread w/lettuce, tomato,
Snack - Turkey, fish oil
Dinner - Chicken breast, salad, brown rice
Post-workout - MRP w/24 oz. milk

PULL DAY
Lat Pulldown
10 x 100
5 x 150
3 x 180 end warmup...
4 x 220
5 x 210
5 x 210

So tired...

Dumbbell Row
9 x 95
8 x 95

HS High Row
9 x 130
8 x 130

OTHER EXERCISE
None

OTHER STUFF
I didn't finish my pull workout today so I'm going to finish it tomorrow.

Coke
09-17-2003, 05:44 AM
Get the f-out of here Shane! - :D ...the back session was very good dude

Wikked1
09-17-2003, 06:43 AM
Well dude you have the diet squared away now you gotta fix the sleep 4 hours ain't gonna do it for you.

chops
09-17-2003, 12:59 PM
let's see macros

*wink

hope your other stuff got taken are of dear!

IceRgrrl
09-17-2003, 02:23 PM
Originally posted by Shane
Standing Machine Calf Raises w/10 second rest between sets
15 x 115
14 x 135
12 x 115
11 x 95
15 x 95
14 x 95
10 x 95
10 x 95
12 x 95
10 x 95

For some reason, 95 lbs on this machine felt heavier than the equivalent on similar standing machines that use Olympic plates for resistance. At least the ones I've used before.

So I did this calf routine. It felt like my calves were on fire. I'm still playing with the poundages. I left the gym with a weird "my calves feel pumped but I can hardly walk" feeling. This routine's a keeper.

I've noticed that resistance on calf machines varies widely, usually do to mechanics/lever action/friction, etc. And I hear you on the "my calves feel pumped but I can hardly walk" feeling. I did standing calf raises for the first time in quite awhile on Saturday and my calves were still sore on Tuesday!

Shane
09-17-2003, 11:24 PM
Cocoa - You crack me up man. :D

Wikked - I know man. It sucks but I just never seem to get tired. I'll probably get 7 tonight though.

chops - macros, eh? What kind of macros?

IceR - My calves are still sore from that calf workout. It killed my calves. But that's good. I need bigger calves.

SLEEP - 6 hours.

DIET
Breakfast - MRP w/24 oz. milk, flaxseed oil
Snack - Chocolate milk
Lunch - Tuna on wheat, banana, tea
Snack - Turkey on wheat, w/cheese, tomato, lettuce, fish oil
Post-workout - MRP w/24 oz. milk
64 oz. water

PULL DAY CONTINUED
HS Rows
10 x 130
9 x 130
7 x 130

Alternate Dumbbell Curl
4 x 50's
3 x 50's
3 x 50's
3 x 50's

Dumbbell Hammer Curls
9 x 40's
6 x 40's
7 x 40's

OTHER EXERCISE
None

OTHER STUFF
Nothin' much else goin' on today. Worked 12 hours. Sucks to be me today.

Reinier
09-17-2003, 11:29 PM
12 hours of work... That sucks. Good luck with the quad. I pulled mine in about the same way. mine is doing well

Shane
09-20-2003, 10:36 PM
Reinier - My quad's fully healed I think. I'll give it a go next leg workout and tell you how it is. How's yours?

SLEEP - 6 hours.

DIET
Breakfast - 32 oz. chocolate milk
Post-workout - MRP w/24 oz. milk, banana
Lunch - 1 can of tuna, crackers, tea
Snack - turkey on wheat w/cheese, lettuce, tomato
Snack - Detour bar
Dinner - Steak, salad, beans

LEG DAY
SLDL's
10 x 45
10 x 95
5 x 135
1 x 185 end warmup...
10 x 225
10 x 225
10 x 225

Leg Curls
6 x 160
6 x 160
5 x 160

OTHER EXERCISE
None

OTHER STUFF
I didn't get to calves today so I'll work them tomorrow. They barely recovered from the last calf workout. Ugh.

chops
09-22-2003, 03:35 PM
just flashing my mug..i know how much u like the heebie jeebies!!

are the leg curls hammie curls? 160!

Shane
09-22-2003, 11:16 PM
chops - I think I'm gonna start calling you heebeejeebees. Then again, my fingers don't want to type that much. Yeah, the leg curls are on a lying leg machine. Por que?

SLEEP - 6 hours. I gotta get this fixed.

DIET
Breakfast - MRP w/24 oz. milk
Snack - tuna, banana
Lunch - Subway chicken breast w/extra breast
Snack - MRP w/24 oz. milk
Dinner - Steak, baked potato

PUSH & ABS DAY
Bench Press
12 x 45
10 x 95
5 x 135
3 x 155
1 x 175 end warmup...
10 x 185
9 x 185

Woo hoo! I'm back to actually using a weight I can't do 10 reps with. Granted, 185 isn't much and my chest strength has been about the same since working out again, but it's a start. Now the progress can begin. :D

Overhead Press
10 x 45
5 x 65
2 x 95 end warmup...
8 x 120
6 x 120

I feel weak.

HS Bench Press
8 x 80
6 x 80

Decline Sit Ups
20 x BW
20 x BW
20 x BW

OTHER EXERCISE
Treadmill - 10 minutes

OTHER STUFF
Nothin' much else goin on but work and classes.

Shane
09-24-2003, 01:15 PM
SLEEP - 7 hours.

DIET
Breakfast - Oatmeal, 16 oz. chocolate milk
Post workout - MRP w/16 oz. milk
Snack - Ostrich jerky
Lunch - Mongolian beef & fried noodles, pepsi
Post workout - MRP w/16 oz. milk
Dinner - Chicken breast, tea

PULL DAY
AM
Lat Pulldown
10 x 100
5 x 150
3 x 180
1 x 200 end warmup...
6 x 220
4 x 220
5 x 220

Dumbbell Row
8 x 100
8 x 100
7 x 100

HS High Row
9 x 135
9 x 135


PM
HS Horizontal Row
10 x 45
5 x 90 end warmup...
8 x 135
7 x 135

Alternate Dumbbell Curl
5 x 25's end warmup...
4 x 50's
3 x 50's
2 x 50's

Incline Dumbbell Hammer Curls
8 x 35's
8 x 35's
7 x 35's

OTHER EXERCISE
None

OTHER STUFF
I love two a days.

WillKuenzel
09-24-2003, 01:17 PM
I see no diet posted! tuttut Get with it!! :mad:

Shane
09-24-2003, 01:23 PM
Pa-sha! It's posted now my striated friend. :D

WillKuenzel
09-24-2003, 01:26 PM
That's what I thought... bitch! :p


Its looking better too!

Coke
09-26-2003, 08:49 AM
Good pushin bro, lookin forward to the progress - ;)

...great pullin too man, nice work - :thumbup:

Wikked1
09-26-2003, 11:40 AM
Snack - Ostrich jerky NOW there's something you won't find in any other journal I'd almost bet on it!
Looks like you did a hella job getting that diet in order! Nice work! And the workouts are looking good too!

Shane
09-26-2003, 07:01 PM
Holmes - No no no, EC iz zi bitch. :D

CoCoa B Ware - Thanks man. I'm tryin' to catch up with you man. Not an easy task.

Wikked - Yeah man. It's like health jerky. It's not bad. They sell it at my gym. It must be hard to catch those ostrich's though.

SLEEP - 7 hours

DIET
Ok, this was crappy today. I just snacked a bunch. I've had about a chicken breast, subway, a pepsi, about a dozen sugar wafers, 34 oz. of tea with 4 tbspns of sugar, an MRP w/milk, a cheeseburger, and some indian tacos.

LEG DAY
Full Squats
10 x 45
10 x 135
5 x 185
3 x 225 end warmup...
10 x 255

This is my first time doing squats since I pulled my pulled my quadricep. I played softball yesterday so my legs were a little tired, but 10 reps with 255 was still easy. I could of gotten at least 12. Next time I'll step it up a notch.

Lunges
10 x 40's
10 x 40's
10 x 40's

No problem. I'll step these up next time as well.

SLDL's
8 x 230
8 x 230

My legs could have gotten 10 on these without much trouble but I kept losing my grip. I'm going to start doing static holds to help take care of that.

Seated Calf Raises
10 x 115
5 x 130
5 x 140

I didn't do my superset like normal. As a consequence I could use a bit more weight.

Seated Leg Curls
10 x 150
10 x 150
10 x 150

These feel a little different than the lying version. I figured I'd try them this way for variety.

Standing Machine Calf Raises w/10 seconds rest
10 x 15 x 135

I'm going to have to push harder on these next time. They didn't fatigue nearly as quickly as they did last time. Not doing leg press calf raises first I'm sure had something to do with it.

OTHER EXERCISE
None

OTHER STUFF
Today I worked out with one of the other trainers at the gym. She's one of the newer trainers so I had to alter my routine a little bit because doing a superset with both of us would have been hard. I had to show her how to do SLDL's and she needs to go deeper in her squats. But it was a pretty good workout.

fuzz
09-26-2003, 07:14 PM
Nice squats. 255 x 10 is impressive.

Coke
09-28-2003, 09:42 PM
...very nice work on them legs regardless man, keep it up - :thumbup:

Wikked1
09-29-2003, 07:25 AM
Agreed nice squats......and geez LMFAO is it coincedence you HAD to show HER SLDL? Way to go !:thumbup:

Shane
09-29-2003, 11:22 PM
fuzz - Thanks man. I'll do more when my legs are fresher. :D

CoCoa - Just trying to catch up to your speedy progression man.

Wikked - Nope. It was no coincidence I showed her SLDL's. It was divine intervention. :angel:

SLEEP - 7 hours

DIET
Crappy as hell

PUSH & ABS DAY
Bench Press -
12 x 45
10 x 95
5 x 135
3 x 165
1 x 185 end warmup...
10 x 190
7 x 190
4 x 190

I can tell my workout capacity with regard to my chest needs to be built up now that my shoulder is pretty much healed.

Overhead Press
10 x 45
3 x 95 end warmup...
8 x 120
6 x 120

OTHER EXERCISE
None

OTHER STUFF
I was so busy I had to cut the workout real short. I'm going to increase the volume on all workouts next time though. Maybe double it if I can get my hands on some good ANABOLICOS! :D

rookiebldr
09-29-2003, 11:46 PM
Originally posted by Shane
I'm going to increase the volume on all workouts next time though. Maybe double it if I can get my hands on some good ANABOLICOS! :D

Yes, we could all use some ANABOLICOS! :D :D

Wikked1
09-30-2003, 01:07 PM
Originally posted by Shane
- Nope. It was no coincidence I showed her SLDL's. It was divine intervention. :angel:

Maybe double it if I can get my hands on some good ANABOLICOS! :D

Divine intervention he-he LMFAO whatever works for you dude! :D


ANABOLICOS=Volume X 2 ? I need to look into that!

WillKuenzel
10-02-2003, 03:03 PM
What's with the diet?! Get it fixed honky!

Wikked1
10-08-2003, 08:35 AM
SLACKING or what dude? Must be some more divine intervention action!

chops
10-08-2003, 12:14 PM
might as well send me my winnings dude!! *muah*

WillKuenzel
10-08-2003, 12:49 PM
Nothing in here for 2 weeks! Don't make me send ec after you! You might come away a little sore in places you'd rather never be.

IceRgrrl
10-08-2003, 02:57 PM
Where are the workouts? :swear:

Shane
10-09-2003, 12:01 AM
rookie - You are right my friend. :D

Wikked - Yeah man. Divine Intervention. God told me to show her how to do stiff legged deadlifts. Hey, if Hong Xiuquan can use it as an excuse to start a rebellion and David Koresh can use it as an excuse to have a dozen teenage wives, then I should at least be able to use it as an excuse to show a girl SLDL's. :D

Homie - I'm fixing it. Chops and I are pushin' each other.

Wikked - I'm still here. Just been busy. Gotta post my last couple workouts. Thanks for bumpin' my journal though man! ;)

chops - No way. I've been eating right. Just haven't posted my diet. I'll post it tonight. Then I'll check your journal. :p

Holmes - Noooooooo!!!! I'll never miss a journal update again!

IceR - Right here. ;)

POST FOR 10/6/03

SLEEP - 7 hours.

DIET
Breakfast - 1 Cup Oatmeal w/1 cup milk, 8 egg whites, 1 yolk
Fish oil
Snack - Detour bar, flaxseed oil
Lunch - Tuna on wheat bread w/tomato & lettuce, fish oil
Post-workout - MRP w/24 oz. milk, flaxseed oil
Dinner - Chicken breast, brown rice

PUSH DAY
Bench Press
12 x 45
10 x 95
5 x 135
3 x 155
1 x 185 end warmup...
6 x 205
6 x 205
5 x 205

It feels good to use more weight. I think I could of gotten 7 reps if I had a spotter. Missing a week of workouts hurt though and if I hadn't I probably would have been able to get 8. Damn!

Dumbbell Row
10 x 25
5 x 45
2 x 65 end warmup...
8 x 100
8 x 100
7 x 100

About the same as last time I did 'em. This will go up next workout I'm sure.

Incline Barbell Press
8 x 155
7 x 155
7 x 155

Shoulder feels pretty good. :D

Lat Pulldown
4 x 220
4 x 220
6 x 200

The weight really went down on this one. Two reasons for that though. It will go back up.

Machine Flye
10 x 135
10 x 135

Machine Reverse Flye
10 x 105
10 x 105

OTHER EXERCISE
None

OTHER STUFF
Well, I'm trying a different split. I always liked this split but wanted to try something new with my last split so I did. This one is a little different but has worked for me in the past so all should be good. I got really swamped last week. I was planning on taking 3 days off from lifting but not 7 like I did. So now I'm paying for it in DOMS and have to post my last few workouts. Thanks all for kicking me if I don't post. You are true friends!

Shane
10-09-2003, 12:06 AM
SLEEP - 7 hours

DIET
Breakfast - 1 cup oatmeal w/1 cup milk, 8 egg whites w/1 yolk, fish oil
Snack - Steel bar, flaxseed oil, multi-vitamin
Lunch - Salmon, sweet potato, tea w/ splenda, fish oil
Post-workout - MRP w/24 oz. milk, flaxseed oil, 500mg vit. C
Dinner - Turkey, brown rice

POST FOR 10/7/03

ABS DAY
Sit-Ups
3 x 20 x Bw

Swiss Ball Crunches
3 x 20 x BW + 8 lb.

Russian Twists
2 x 20 x 8 lb.

Planks
2 x 60 sec. x BW

Back Extensions
2 x 20 x BW

OTHER EXERCISE
Softball - 1 hour

OTHER STUFF
Just did abs yesterday. They are sore. That's all.

Shane
10-09-2003, 12:14 AM
SLEEP - 7 hours.

DIET
Breakfast - MRP w/24 oz. milk, orange juice, fish oil
Post-workout - MRP w/24 oz. milk, flaxseed oil, 1 tbspn peanut butter
Lunch - Chicken breast strips, salad w/Italian dressing, brown rice
Snack - Detour bar, fish oil
Dinner - Chicken breast on wheat bread, mixed vege's

SHOULDERS & ARMS DAY
Overhead Press
10 x 45
5 x 65
3 x 95
1 x 115 end warmup...
8 x 120
7 x 120

Shoulder still feels ok. I feel good. I lost a little over that week but should get it back in a workout. No worries.

Alternate Dumbbell Curl
4 x 50's
3 x 50's
3 x 50's
2 x 50's

I so want this to go up. My left arm is obviously weaker curling than my right. Bastage.

Incline Lateral Raises
10 x 25's
10 x 25's
10 x 25's

Incline Dumbbell Hammer Curls
8 x 35's
8 x 35's
8 x 35's

More weight next time.

OTHER EXERCISE
Running on treadmill - 20 minutes

OTHER STUFF
That's all for now. I wont miss tomorrows update.

Shane
10-12-2003, 02:19 AM
10/10/2003

SLEEP - 6 hours

DIET
Breakfast - MRP w/16 oz. milk, fish oil
Snack - Tuna, 2 tbspn peanut butter
Lunch - Chicken on wheat bread w/tomatos & lettuce, flaxseed oil
Post-workout - MRP w/16 oz. milk, 500mg vit. C
Dinner - Chicken breast, brown rice, green beans


CHEST & BACK DAY
Bench Press
12 x 45
10 x 95
5 x 135
3 x 155
1 x 185
1 x 205 end warmup...
6 x 210
5 x 210
5 x 210
3 x 210

Movin' on up...to the sky...

Lat Pulldown
10 x 100
5 x 150
1 x 180
1 x 200
5 x 220
4 x 220
4 x 220
4 x 220

Not lifting that week hurt me on this. Sucks. I'll start doing pullups instead pretty soon since they are better overall anyway.

HS Bench Press
8 x 70
7 x 70

HS Horizontal Row
8 x 115
8 x 115

I backed off on the weight on these to try and get a little bit more of a contraction at the end of the movement. Figured it would be a little better for the rhomboids.

Machine Flye
8 x 150
8 x 150

Need more weight on this.

OTHER EXERCISE
None cuz I'm gimpy.

OTHER STUFF
Well, I don't think I mentioned this but I pulled my hamstring on Thursday in softball. Amazing cuz I am not used to getting injuries but the past year or so I've had several muscle strains. Some weird coincidence. The funny thing is in my softball class I'm the 3rd person so far this semester to pull a hamstring. But hey, at least I was safe. ;) I see the physical therapist on Tuesday so hopefully I wont be delayed from doing leg work for too long. Maybe subconsciously I just want to give EC a chance to catch up with me on squats. :D

Shane
10-12-2003, 02:30 AM
SLEEP - 6 hours

DIET
Breakfast - 10 egg whites, 2 yolks, Raisin bran w/8 oz. milk
Snack - Detour bar, flaxseed oil
Lunch - Ostrich, California rolls, pepsi
Snack - 1 can of tuna, 1 tbspn peanut butter
Dinner - lean beef, salad w/Italian dressing

OTHER EXERCISE
None

OTHER STUFF
The # of yoked Asian dudes that I've seen in my gym is up to 5. It's not just the guys either. We had a bench press contest last week and the ladies who competed had to bench 50% of their bodyweight as many times as possible. The lady that won for the lightweights is was a little 42 year old Asian woman who benched 55 lbs 40 times. Not as impressive to me as the 5'10" athletic girl that weighed 160 lbs (she looked lighter) and benched 80 lbs 34 times...but stilll. I was talkin' to one dude and he's about 5'5", weighs about 165, and benches 300 for triples. Says practically all he eats is fish and rice. There's gotta be somethin' in the rice or fish I tell you!

Reinier
10-12-2003, 02:44 AM
how about those cds man

Coke
10-13-2003, 06:58 AM
That is too bad about the hamstring pull bro, you guys be more careful over there - ;)

nice chest and back session...the pulldowns were good too man

chops
10-13-2003, 11:53 AM
Originally posted by Shane

DIET
Breakfast - 10 egg whites, 2 yolks, Raisin bran w/8 oz. milk
Snack - Detour bar, flaxseed oil
Lunch - Ostrich, California rolls, pepsi
Snack - 1 can of tuna, 1 tbspn peanut butter
Dinner - lean beef, salad w/Italian dressing



where's the real shane, YOU IMPOSTER. i'm on to you . . . .

Wikked1
10-13-2003, 02:29 PM
DUDE when are you converting to the yolked fish & rice diet?? Yeah there has to be a lot of something more than fish oil in that fish!

Shane
10-15-2003, 10:52 PM
10/11/2003

Reinier - I'll get those CD's to you soon man. Hopefully this weekend I'll have them shipped off to you.

Cocoa - Thanks man. My hamstring is healing pretty fast. They said it looked like it should take about 6 weeks but now they are saying it should take about half that so let's hope so. The therapy was cool. At least I can do SOMETHING to work my legs.

chops - I ate him! MUHAHAHAHA

Wikked - Hell yeah man. It's weird but it's true. At least in my gym.

SLEEP - 6 hours

DIET
Breakfast - 8 egg whites, 2 yolks, EFA's
Snack - Turkey on wheat w/cheese, lettuce, tomato
Lunch - Chicken breast, salad, brown rice, tea w/sugar, EFA's
Post workout - MRP w/24 oz. milk, 2 tbspn peanut butter
Dinner - Vegetable beef stew

PULL DAY
Lat Pulldown
10 x 100
5 x 150
3 x 180
1 x 200
1 x 220 end warmup...
5 x 220
4 x 220
4 x 220
3 x 220

Damn. I need this to go up. It's about time to switch to pullups.

HS Machine Horizontal Row
10 x 115
10 x 115
10 x 115

Lightened up the weight like last time to get the form down a little better and try to get more at the end.

Had to cut the workout short from there. :(

OTHER EXERCISE
None

OTHER STUFF
Nothin' much really. Been really busy. I'll write more when I can.

Shane
10-15-2003, 10:53 PM
10/12/2003

SLEEP - 5 hours

DIET
Breakfast - 8 egg whites, 1 yolk, oatmeal w/1 cup milk, EFA's
Lunch - Teriyaki rice bowl, California rolls, some other uncooked thing, EFA's
Post-workout - MRP w/24 oz. milk, 2 tbspn peanut butter
Dinner - Lean beef, rice, 5 homemade flour tortillas.

Ok, flour tortilla's with butter aren't the best thing for you. But if you've never had homemade flour tortilla's you just don't understand man.

AB DAY

Swiss ball crunches
3 x BW + 8 lbs x 20

Russian twists
3 x 8 lbs x 20

Planks
3 x BW x 1 minute

Side Planks
3 x BW x 1 minute

OTHER EXERCISE
None

OTHER STUFF
Same ole', same ole'.

Shane
10-15-2003, 10:53 PM
10/13/2003

SLEEP - 5 hours. Need...more...sleep.

DIET
Breakfast - MRP w/24 oz. milk, EFA's, multi-vitamin
Snack - Chicken wings w/some cool Asian spices
Lunch - Turkey, brown rice, tea w/sugar
Dinner - Beans, rice, green beans, EFA's

NO LIFTING DAY

OTHER EXERCISE
None

OTHER STUFF

Shane
10-15-2003, 10:54 PM
10/14/2003

SLEEP - 6 hours.

DIET
Breakfast - 3 eggs, ham, 16 oz. milk, EFA's
Snack - Cottage cheese, strawberries
Lunch - Chicken breast, brown rice
Dinner - Chicken breast, salad, tea w/sugar
Post-workout - MRP w/16 oz. milk, EFA's

PUSH DAY
Bench Press
12 x 45
10 x 95
5 x 135
3 x 185
1 x 205 end warmup...
3 x 225
2 x 225
1 + 1TFA x 230
10 x 185

I didn't get a chance to recover fully since my last chest workout and I could tell. I should have been able to get 225 4 times on the first set. But that's ok cuz I will next time.

Dip Machine
8 x 255
7 x 255
6 x 255

Just wanted to see how my shoulder did on this exercise because I'd like to add dips back into my regular workout in a few weeks. It felt a little tender, especially with using the whole stack, but not bad. I think it passed the test.

Flye Machine
10 x 150
10 x 150
10 x 150

Just trying something to isolate the pecs a little.

OTHER EXERCISE
None

OTHER STUFF
That's all for now. I hope to have more time to write in the next few days.

Wikked1
10-16-2003, 02:23 PM
Get that sleep thing fixed dude and you're golden...you'll be yolked in NO time.

chops
10-23-2003, 12:22 PM
BUMP?

:scratch:

McBain
10-23-2003, 01:19 PM
message from rome:

you fat lazy pig get back to work.

:thumbup:

Shane
10-23-2003, 05:14 PM
Sorry. I've been busy. I have been keeping track of my diet but haven't worked out since my last post but I am tonight. I'll post the last few days when I get home. ;)

Shane
11-06-2003, 01:26 AM
Wikked - Yeah. I definitely need more sleep. I'll do my best to work that out.

Chops - I'm here. I'll Yahoo you later. ;)

McBain - I couldn't have said it better myself man.

SLEEP - 6 hours

DIET
Will update this tomorrow. Not much time right now. Will post diet for past few weeks too. I haven't been lifting but I've been keeping my diet plan down.

CHEST & BACK DAY
Bench Press
12 x 45
10 x 95
6 x 135
3 x 155
2 x 185
1 x 205
1 x 225
1 x 240
3 x 225
3 x 225
2 x 225
2 x 225
2 x 225
2 x 225

Lat Pulldown
10 x 100
5 x 150
4 x 210
4 x 210
4 x 210
3 x 210
3 x 210
6 x 190

OTHER EXERCISE
None

OTHER STUFF
Today I worked out for the first time in 3 weeks. I lost a little strength but not as much as I thought. I wont be missing workouts again. I was inspired to work out tonight by a 70 year old lady who's a PhD in psychology that I trained. I worked with her twice. She was very weak in the upper body and her legs were weak because one knee had a very limited range of motion. But I worked out with her over the weekend and she came in again tonight to work out. She had about a 35% strength increase just from the two workouts we did. She said she felt stronger than she had in years and even her yoga instructor could tell because she could do poses she couldn't before. So I was stoked to have helped her. She already did 4 sessions with another trainer that are just like an introduction thing at the gym. So she had trained a little before. I don't know how to explain such a large strength increase from just 2 workouts. I guess it was her muscles "waking up" after such a long period of disuse. But it's great to see science put into application. So I felt lazy for not working out and went and did a quick workout before coming home to write this and then do my work for school. My next workout will be a higher volume but I figured that was enough for tonight. And I owe EC some asskissing for missing 3 weeks.

Coke
11-06-2003, 06:42 AM
...missed you bro!

Great work although basic, this should put you back on track - :)

Wikked1
11-06-2003, 06:55 AM
Welcome back .....bench numbers look pretty stout for taking so much time off..... slacker!

Shane
11-11-2003, 12:38 AM
Cocoa - Thanks man. Good to be posting again. I'll post more consistently. Just working on my time management skills right now. :eek:

Wikked - Thanks bro. Yeah, I didn't drop as much strength as I thought I would have. Go figure. *shrugs* But hey, it's surprising in a good way.

SLEEP - 5 hours. Not enough. This has been about the average amount of sleep I've been getting lately.

DIET - Will post when I post my other diet stuff.

CHEST AND BACK DAY
Flat Bench Press
12 x 45
10 x 95
5 x 135
2 x 155
1 x 185
1 x 205
1 x 225
1 x 245 end warmup...
5 x 225
3 x 225
3 x 225
3 x 225
2 x 225
2 x 225

Up two reps on the first set. Finally getting some decent strength back. Hopefully I'll be able to do 10 reps with 225 again by the end of the year.

Lat Pulldown
10 x 100
5 x 150
2 x 180
1 x 240 end warmup...
4 x 220
4 x 220
4 x 220
3 x 220
2 x 220
2 x 220

OTHER EXERCISE
Just whatever I did with clients. Some crunches here, a plank there.

OTHER STUFF
Well, my strength feels like it's coming back and I barely missed a step DESPITE not working out for 3 weeks. Weird. But hey, I'm not complaining. :D

Shane
11-11-2003, 12:38 AM
Cocoa - Thanks man. Good to be posting again. I'll post more consistently. Just working on my time management skills right now. :eek:

Wikked - Thanks bro. Yeah, I didn't drop as much strength as I thought I would have. Go figure. *shrugs* But hey, it's surprising in a good way.

SLEEP - 5 hours. Not enough. This has been about the average amount of sleep I've been getting lately.

DIET - Will post when I post my other diet stuff.

CHEST AND BACK DAY
Flat Bench Press
12 x 45
10 x 95
5 x 135
2 x 155
1 x 185
1 x 205
1 x 225
1 x 245 end warmup...
5 x 225
3 x 225
3 x 225
3 x 225
2 x 225
2 x 225

Up two reps on the first set. Finally getting some decent strength back. Hopefully I'll be able to do 10 reps with 225 again by the end of the year.

Lat Pulldown
10 x 100
5 x 150
2 x 180
1 x 240 end warmup...
4 x 220
4 x 220
4 x 220
3 x 220
2 x 220
2 x 220

OTHER EXERCISE
Just whatever I did with clients. Some crunches here, a plank there.

OTHER STUFF
Well, my strength feels like it's coming back and I barely missed a step DESPITE not working out for 3 weeks. Weird. But hey, I'm not complaining. :D

chops
11-11-2003, 03:56 PM
that seems like a l o n g warmup. glad to see ya posting again. job well done on helping the grandma. i'm giving to you a ticket to heaven :)

Shane
11-15-2003, 09:53 PM
Chops - Not really. I've found it to be a better way to warm up than doing a couple of sets with high reps. But the low reps requires more sets. I like it though. It's good. Don't make me drive up there. :cool:


SLEEP - 6 hours

DIET - Crap!

PUSH DAY

Bench Press
12 x 45
10 x 95
5 x 135
3 x 155
2 x 185
1 x 205
1 x 225
1 x 255
1 x 270 (new current max)
6 x 225
5 x 225
4 x 225

Well, my strength is going up steadily because I haven't been able to do 270 in a couple years. The only thing was, I had a silver bar, the only one in the gym, and up until then everything felt light. So I slapped 275 on there and asked a guy to spot me and I pressed it. It felt easy. I felt like I could have done 280 or maybe 285. But it felt so light I decided to weigh the bar after I finished with the max. So I did and the bar only weighed about 39.75 lbs. So I say 270 instead of 275. Then I went and finished my workout on the bar I usually use and I weighed it because I was curious and it weighed about 47 lbs. No biggie though. So I loaded the plates up and finished my workout. The gym was closing though so I didn't get to work my back so I'll do that tomorrow.

OTHER EXERCISE
None

OTHER STUFF
Tired. Went to a sushi bar last night and then I went and saw Kill Bill. When it first came out I didn't know if I was gonna see it and the only thing that made me think about it was that it was Quentin Tarantino. But everyone that saw it said it was "so me". So I had to see it. It rocked. Uma Thurman actually did a great job acting in it I thought. The only thing is...is it me or is Gogo hot? There's something about a girl in a school girl uniform that can kick your ass that is such a turn on. :D

FFeJ
11-15-2003, 10:03 PM
Gogo didn't turn me on as much as Oren Ishii's best friend/lawyer, the half dutch (i think)/half japanese one. :drooling:

Shane
11-21-2003, 10:31 PM
FFeJ - Howdy. Welcome to my journal. Yeah, Oren Ishii's lawyer friend was hot but now that chick's missin' an arm...then again Gogo has a wicked headwound. But...what can ya do. *Shrugs*

SLEEP - 5 hours

DIET
Breakfast - 16 oz. Chocolate milk, 3 peanut butter cookies, coffee w/milk
Snack - 16 oz. Chocolate milk
Lunch - Cheeseburger, 32 oz. tea w/5 tblspns sugar
Snack - Sunkist, pumpkin seeds
Dinner - Cheeseburger, 32 oz. tea w/5 tblspns sugar

I think it's safe to say my diet sucked ass, took a break, and came back to suck ass some more. I'm gonna get it down for good one of these days. Does the day before I die count though? :D

CHEST AND BACK DAY
Bench Press
10 x 45
6 x 95
5 x 135
3 x 155
2 x 185
1 x 205
1 x 225 end warmup...
4 x 240
5 x 225

240 for 4 reps...cool. 2 reps away from the most I've ever done at that weight which was about 7 years ago.

Lat Pulldown
10 x 100
5 x 150
2 x 180
1 x 200
1 x 210 end warmup...
6 x 210
5 x 210
8 x 190

Same ole, same ole.

OTHER EXERCISE
None

OTHER STUFF
Well, I'm doing alright since I'm only lifting once every 5 days. Sad but that's about to change. Tomorrow I'l be working legs for the first time in over a month. I'll be working real light though. But aside from that I'm going to start lifting harder again now that I've been working on my time management skills a bit. There really isn't an excuse so I just have to get it done. I'm also going to look into getting a digital camera in the next few weeks to take some pics since Chops is trippin' to see what I look like with no shirt on. :angel:

JuniorMint6669
11-21-2003, 11:14 PM
nice workout :thumbup:, your diet looks a lot more fun than mine :D

Shane
11-25-2003, 01:33 AM
Mint - Hey man, welcome to my journal. Yeah, my diet is pretty fun right now. I don't see the point in watching it too much until after the holidays. But I AM going to get it squared away then. :thumbup:

SLEEP - 5 hours

DIET
Breakfast - 4 pieces of cinnamon toast, 5 egg whites, 1 yolk, tea w/a s**tload of sugar.

UPPER BODY DAY
Flat Bench Press
45 x 10
95 x 10
135 x 5
185 x 2
205 x 1
225 x 1 end warmup...
240 x 4
240 x 3
240 x 3
240 x 2

On the first set of 240 I was so close to getting the 5th rep. The bar just wouldn't budge past the midrange sticking point. Next time...

Lat Pulldown
100 x 10
150 x 5
210 x 1 end warmup...
210 x 6
220 x 4
220 x 4
220 x 4

Movin' on up...to the sky...

High Incline Dumbbell Press - 4th notch
50's x 12
60's x 10

I did these with the bench at a high incline so it was somewhere between an incline press and an overhead press. Twas good. I need to up the weight though.

Lying T-bar row
100 x 8
100 x 8

I haven't done these in years. I'll have to work on them cuz I feel like a little bitch right now!

Incline Lateral Raise
15 x 15

I dig these.

Lateral Raise
25's x 10

Lateral Raise - Shane style
30's x 8

I thought these up a while ago. They seem to work the shoulders really well. I'm sure there is probably another name for them but until I find it I'm just gonna call 'em that for now.

Incline Dumbbell Curl
35's x 9
35's x 7
35's x 6

California Press
75 x 15
85 x 12

Haven't done these in a while either. I love 'em though!

Zottmann Curl
25's x 12
30's x 9

Another exercise I haven't used in a long time. Good to use some of these again.

OTHER EXERCISE
None

OTHER STUFF
This was the first day really getting a complete workout in for me in over a month. It was 3 weeks of sitting on my ass and then a few weeks of just some maintenance work. My strength is going up pretty well though. But my arms felt weak since I haven't done much direct arm work. That's always been an area I didn't paid much attention too. I gotta change that.

EC, glad to see you posting again. :)

JuniorMint6669
11-25-2003, 02:01 AM
California Press? Zottmann curl? You're making this stuff up right?? Nice workout, despite the imaginary excercises ;)

Coke
11-25-2003, 06:18 AM
...the benching and pulldowns are good bro - you have been consistent with these - :)

Nice work!

Wikked1
11-25-2003, 07:17 AM
BIG VOLUME dude I LIKE IT! Nice work on the bench! what's the Shane Style Lat Raise?

chops
11-25-2003, 12:24 PM
Originally posted by Shane


DIET
Breakfast - 16 oz. Chocolate milk, 3 peanut butter cookies, coffee w/milk
Snack - 16 oz. Chocolate milk
Lunch - Cheeseburger, 32 oz. tea w/5 tblspns sugar
Snack - Sunkist, pumpkin seeds
Dinner - Cheeseburger, 32 oz. tea w/5 tblspns sugar

tuttut tuttut tuttut tuttut tuttut

repeat after me: sweet n' low , sweet n' low

:hump: anyway :)

Shane
11-26-2003, 01:53 AM
JM - Nah man, they are real exercises. California presses are a hybrid between close-grip bench presses and skullcrushers. Zottmann curls are done by performing a normal curl on the concentric contraction and rotating the palms down for the eccentric contraction. That causes a greater overload in the brachialis muscle on the way down.

CoCoa - Yeah man. I got busy so I figured I'd just do the basics to save time and hopefully keep me from getting too far set back. It worked pretty well. Thanks! You've still left me in the dust! :D

Wikked One - Yeah, I like volume. I'm gonna try something with a mix. The lat raises done with the arms at a 90 degree angle on the concentric phase. Once the concentric contraction is complete the forearms are extended so the position is similar to a normal lat raise at the top and then the weight is lowered with the arms extended. They seem to work the muscle a little harder cuz of the weaker leverage on the eccentric.

chopsticks - Are you kiddin'? I'm not putting that crap in the temple. Pfft. ;) Just kidding (like you didn't know that). I like Splenda better than Sweet N' Low but I'm out. I gotta be more consistent when I buy groceries! And to be honest, right now...tis the season for eating crappy. ;) I will get it down though. Don't worry. Just not in the next few weeks.

SLEEP - 6 hours

DIET

LEGS AND ABS DAY
Walking Lunges
BW x 12 (each leg)
25's x 12
35's x 12

Lunge
35's x 12 (each leg)
35's x 12

Uni-lateral Leg Curl
40 x 10
50 x 10
60 x 10

Uni-Lateral Leg Extension
75 x 10
105 x 10
135 x 9

Decline Sit-Ups
BW x 20
BW x 20

Easy...

Decline Crossing Crunches
BW x 10L/10R/5 Straight
BW x 10L/10R/5 Straight

Roman Chair Side Bends
BW x 15
BW x 15

Roman Chair Back Extensions
BW x 15
BW x 15

OTHER EXERCISE
None

OTHER STUFF
I took it a little easy today cuz this was my first leg day since pulling my hamstring. It went well. No pain. Nothing. Next leg workout will be a little harder. And then I'll step it up to normal levels if all goes well. :D

chops
11-26-2003, 11:35 AM
what about calves? hmmmm

have a great turkey day dear, and don't forget to save me some of your mum's homemade tortillas

Wikked1
11-26-2003, 01:25 PM
Yeah dude have an excellent Turkey Day and solid looking leg day. I like seeing that volume stuff......makes me anxious to go workout!

Shane
11-28-2003, 11:47 PM
chopsticks - No calves. The physical therapist told me no calf work until i strengthened the muscles on the front of my calves.

Wikked - Thanks man. Yeah, I like volume too. Crank up the volume!


SLEEP - 5

DIET -
Breakfast - 2 Krispy Kreme donuts, 1 cup of cofee, 1 glass of milk
Snack - 2 slices of pizza, sunkist
Lunch - Turkey, stuffing, 32. tea w/a s***load of sugar
Snack - 2 slices of pizza, sunkist, 1 Reese's peanut butter tree
Dinner - Homemade barbeque double cheeseburger w/a grip of sugar.

CHEST AND BACK DAY
Flat Bench Press
45 x 12
95 x 10
135 x 6
185 x 2
205 x 1
225 x 1 end warmup...
245 x 3
245 x 3
225 x 6

Lat Pulldown
100 x 10
150 x 5
200 x 2
220 x 5
220 x 4
200 x 6

OTHER EXERCISE
None


OTHER STUFF
I have some kind of weird eye infection. I spent $60 to find that out. Joy. The doctor told me to take it easy over the weekend and that I shouldn't work out hard. How that would affect my eyes I dunno. Maybe some kind of Chinese yin/yang thing. Except the guy was white. Too white. Damn cracker. But I did as I was told and just did the "basic" workout.

Saint Patrick
11-29-2003, 12:21 AM
hey shane what's a california press?

Coke
11-29-2003, 08:05 AM
...session = 2 nice 2 be basic bro - ;) 245 on the bench and 220 on the pulldowns is sweet.

WillKuenzel
12-02-2003, 10:13 AM
How's the eye? Better?


...oh and Happy Birthday!
:birthday:

Coke
12-02-2003, 11:16 AM
Happy B'day Bro!

Wikked1
12-02-2003, 11:21 AM
Sweet Happy Birthday Dude. 3 Shots lined up drink em down!

Shane
12-03-2003, 01:16 AM
Saint Patrick - It's the same as a JM press. When I was first shown the exercise it was referred to as a California press so I still call it that.

Homey - The eye is about fully healed man! :thumbup: Thanks man. :D

CoCoa - Thanks man. Hopefully I can keep pushin' the workout like you.

Wikked - Thanks man. You line 'em up and I'll knock 'em down!

SLEEP - 6 hours

DIET
Breakfast - Pumpkin pie, tea, chicken, creatine
Lunch - Chicken whopper, 32 oz. pepsi, creatine
Snack - hawaiian punch, creatine
Dinner - Chocolate cake, tea, chicken breast, creatine

UPPER BODY DAY
Flat Bench Press
45# x 12
95# x 8
135# x 5
185# x 2
205# x 1
225# x 1 end warm up...
245# x 3
245# x 4
245# x 4
245# x 3

Lat Pulldown
100# x 10
150# x 5
200# x 1 end warmup...
230# x 3
230# x 3
200# x 6

High Incline Close Db Bench - 5th notch
70#'s x 8

T-Bar Row
100# x 10
100# x 8

Incline Lateral Raise
20#'s x 10

Incline Dumbbell Curl - 5th notch
40#'s x 8
40#'s x 6

California Press
100# x 10
100# x 8

OTHER EXERCISE
Softball - 1 hour

OTHER STUFF
Well, as you can already figure out, today is my birthday. Thanks guys. :) I started taking creatine yesterday. I can feel it a little already. Hopefully it work for me as well as it did the last time I took it about 7 years ago.

Coke
12-03-2003, 07:02 AM
Good to see you adding some things in there along with the bench and pulldowns bro...

Nice upper body session, and also got some softball in on the b'day mang -:D

Wikked1
12-03-2003, 07:42 AM
Awesome volume dude! Hope you celebrated in appropriate fashion! Bench work looks sweet!

chops
12-03-2003, 03:07 PM
BURFDAY!!@!!
BURFDAY!!@!!
BURFDAY!!@!!
BURFDAY!!@!!
BURFDAY!!@!!

*virtual hard burfday spank*
say "MOMMY!"

Shane
12-07-2003, 01:29 AM
CoCoa – Yeah. About time. It sucks being busy but a quick workout is better than nothing. I’ll be changing it up next week.

Wikked – Thanks. I celebrated with friends and family. Nothing too major though.

Kimmy – Hey Kimmy. :) Yeah, I definitely need more sleep. I’ll work on it. Zzzzzzz

Kimmy – Déjà vu. I’ll take some leg pics when I get a digital camera. It should be right after I finish with my Christmas shopping.

chops – Ouch! Mommy! :p Hey, how’s the bay right now? Starting to get foggy? I might be driving up that way in a couple weeks.

SLEEP – 6 hours. Not much better. Ugh.

DIET
Breakfast – 10 egg whites, 1 yolk, coffee w/milk and sugar
Snack – ¼ pumpkin pie, tea w/4 tbspn sugar
Lunch – Tri-tip on garlic bread, tea w/a grip of sugar
Snack – Hawaiian punch, turkey
Dinner – Barbequed doublecheeseburger, tea w/4 tbspn sugar

Crappy as usual

UPPER BODY DAY
Bench Press
45# x 10
95# x 8
135# x 5
185# x 3
205# x 1
225# x 1
255# x 1 end warmup…
245# x 4
245# x 4
250# x 2
225# x 5

I felt tired. I wanted to work out yesterday but didn’t get a chance. I felt very strong and probably would have progressed on the reps but not today. Damn. That’s ok. I’ll get it next time.

Lat Pulldown
100# x 10
150# x 5
200# x 3
250# x 1 end warmup…
230# x 4
230# x 4
230# x 3

About the same as bench. Ugh.

OTHER EXERCISE
None.

OTHER STUFF
Well, today kinda sucked cuz I didn’t make any progress. I’m gonna switch things up and get more full workouts in starting Monday. As far as my diet, I’m gonna eat as much as I want until January 1st. hehehehehe

Manveet
12-07-2003, 07:29 PM
Do you always use a lot of warmup sets Shane?

Shane
12-09-2003, 12:57 AM
Manveet - Yeah man. I use a lot of warm up sets. But I've found that doing more warm up sets with fewer reps works better. At least for me. I don't take warm ups for granted anymore and my shoulder feels 100%.

SLEEP - 6 hours

DIET
Breakfast - Chicken breast, coffee w/milk, 1 tbspn sugar
Snack - 32 oz. tea w/1/2 cup sugar, 1/4 pumpkin pie
Lunch - Cheeseburger, 16 oz. pepsi
Snack - Hawaiian Punch, 2 Reese's peanut butter eggs
Dinner - Chicken breast, 32 oz. tea w/1/2 cup sugar, salad

UPPER BODY DAY
Sets x Reps x Weight
DE Bench Press
12 x 95#
5 x 135# end warmup...
8 x 3 x 140#

Staggered Superset with...

Dumbbell Row
4 x 8 x 80#

Incline Dumbbell Press
9 x 70#'s
7 x 70#'s

Lat Pulldown
6 x 210#
6 x 210#
5 x 210#

Incline Dumbbell Curl
7 x 40#'s
5 x 40#'s
5 x 40#'s

Staggered Superset with

Overhead Dumbbell Triceps Extension
15 x 65#
15 x 70#
15 x 75#

Machine Lateral Raise
15 x 100#
10 x 140#

OTHER EXERCISE
None

OTHER STUFF
Started a new routine today. Felt good. And I think I just ate some undercooked chicken. If I don't post tomorrow call the ambulance. ;)

chops
12-09-2003, 10:45 AM
*waits for puke stories*

Wikked1
12-09-2003, 11:23 AM
DUDE nice workout.......ahhhh the undercooked chicken (it's OK if you're on a cut) Hopefully you survive without incedent!

Shane
12-10-2003, 11:16 PM
chops - Nope. No puking this week. :D

Wikked - Thanks. I'm getting back into the groove. :cool:

SLEEP - 6 hours. Booooo!

DIET
Breakfast - Coffee, 8 oz. milk, sugar, MRP + 16 oz. milk
Snack - Steel bar
Lunch - Large tri-tip sandwich, tea w/lots of sugar
Snack - Hawaiian punch
Dinner - Chicken breast, rice, salad
Post-workout - MRP + 16 oz. milk

LEG DAY
Walking Lunge
BW x 12 (each leg)
50#'s x 12
50#'s x 12

Forward Lunge
BW x 12
BW x 12

Single Leg Extension
135#x 10
135#x 10
135#x 10

Singe Leg Curl
70#x 10
70#x 10
70#x 9

Decline Sit-Ups
BW x 20
BW x 20

Decline Twisting Crunches
25# x 10, 10, 10
25# x 10, 10, 10

OTHER EXERCISE
None

OTHER STUFF
Only my second leg day since pulling my hamstring. Man, my legs feel weak. I'll go harder next time.

Shane
12-10-2003, 11:22 PM
SLEEP - 6 hours. Sucks to be me.

DIET
Breakfast - 16 oz. chocolate milk (crappy breakfast)
Snack - Chicken breast, tea w/1/2 cup sugar
Lunch - Large tri-tip sandwich, tea w/1/2 cup sugar
Dinner - Chicken breast, tea w/1/2 cup sugar
Post-workout - MRP + 24 oz. milk

NONE LIFTING DAY
No lifting today

OTHER EXERCISE
Treadmill - 20 minutes 1.58 miles covered Approximately 221 calories burned
3.5 mph x 5 min.
8 mph x 1 min.
3.5 mph x 2 min.
10 mph x 1 min.
3.5 mph x 2 min.
12 mph x 1 min.
3.5 mph x 2 min.
10 mph x 1 min.
3.5 mph x 5 min.

First cardio session in who knows how long. Ugh...I hate stitches...

OTHER STUFF
Nuttin' much.

Shane
12-12-2003, 08:53 PM
12/10/03

SLEEP - 6 hours.

DIET
Breakfast - Chicken breast, tea w/sugar
Snack - Sunkist, cheetos, Reese's peanut butter tree (hey, tis the season)
Lunch - 2 double cheeseburgers, ice cream cone, 32 oz. coke
Snack - Mountain Dew, a Slim Jim, a burrito
Dinner - Chicken breast, tea w/sugar

UPPER BODY DAY
ME Incline Press
45# x 12
95# x 6
135# x 3
185# x 3 end warm up...
205# x 3
225# x 1.5 (almost had 2 :( )
235# x 1
240# x miss... (f*********ck)

I never do inclines. Can you tell? ;) Ah well. It will do me a lot of good.

Dumbbell Row
45# x 10 end warmup...
85# x 8
85# x 8
85# x 8
85# x 8

Flat Dumbbell Press
85#'s x 11

I was careful with these cuz I could feel my shoulder on this which I can't even when I'm doing heavy barbell bench presses. So hopefully after doing these for a few weeks that "vulnerable" feeling in my shoulder will go away like it did in the barbell press. Come on genes...*rolls dice*

Lat Pulldown
210# x 7
210# x 5
210# x 5

Machine Lateral Raise
140# x 15
150# x 12
160# x 10

Machine Flye
180# x 12

OTHER EXERCISE
None

OTHER STUFF
Hey how did you guys make your journal titles appear in bold?
I need to start leaning out. I'm getting chunky. Still looking at digital cameras. Right now I'm thinking the strongest candidates look like the Canon S45, the Canon A80, and the Sony DSC-P10 (I think that's the #). Nikon makes good cameras and great lenses but their Coolpix series hasn't really impressed me too much yet. A few of the cameras above are from last year but the prices are coming down and I know they are still good cameras. Any input from the peanut gallery? :D

Wikked1
12-14-2003, 11:48 AM
Good looking workout dude! Nice work! Weird on those inclines I swear I'm the opposite with me it's the BAR DBs are fine....whacked! Wonder about cameras? Check w/ teh Budiak he's into that but, a purist (not a big fan of digital stuff) but he'll still know!

Shane
12-16-2003, 02:00 AM
Wikked - Thanks man. I think the instability in the dumbbells is what brings it. It's not too bad though. Hopefully it will get better with time. I'd hate to develop weightlifter's shoulder. Yeah, I already know quite a bit about camera's cuz I spent years working with film. I'm just wondering what digitals everyone has and how much they like them. Right now I'm looking at a few that came out last year and this year that have the price coming down like the Canon A80 and S45, the Nikon Coolpix series and even a Sony that looked really good when I tested it out. So I guess we'll see. If you hear the good word on any let me know.

SLEEP - 4 hours. Had a late night last night and had to get up early this morning.

DIET
Breakfast - 16 oz. chocolate milk, 3 krispy kreme glazed donuts.
Snack - Steel bar
Lunch - Cheese burger, 32 oz. tea w/5 tbspn sugar
Snack - Detour bar
Dinner - Small pizza, 32 oz. pepsi
Post-workout - chicken breast, 32 oz. tea w/5 tbspn sugar

UPPER BODY DAY
DE Bench Press
12 x 45#
10 x 95#
3 x 135# end warmup...
8 x 3 x 140#

-=Staggered Superset with=-

Dumbbell Rows
10 x 35
5 x 55 end warmup...
10 x 90#
8 x 90#
8 x 90#

Incline Dumbbell Press
9 x 75#'s
8 x 75#'s

Lat Pulldown
8 x 210#
7 x 210#
6 x 210#

Machine Lateral Raise
12 x 150#
12 x 160#

OTHER EXERCISE
None

OTHER STUFF
Nothin' new to report now. We had a pull-up contest at the gym today. Only three women competed. That's sad. The record for the guys was 25 pullups. We should of had weight divisions though cuz the guy that won only weighed 175lbs. Ah well. Next time. I think after New Year's I may actually try to do a cut. :smoke:

Coke
12-16-2003, 04:26 AM
...you've got the right idea on those digitals bro, don't just rush into it a buy just any camera.

Nice session bro.