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SquareHead
06-18-2003, 05:44 PM
Ok journal time! In my journal you will more than likely leave confused due to incoherent ramblings and thing's of that nature! Wooooo hooo ok so here goes.

I just finished my first HST cycle gotta say I am pretty happy with it. I have my before measurements and will take my after here soon. I am currently doing SD and way bummed about it. I will probably only stay out of the gym for about 10 days which would put me back in on Sunday. June 22 2003. I plan on skipping 15s and starting out at 12. Some exercises I will do increments of 5lbs increases and some 10lbs depending on the strength of the muscle group. Also taking into account the amount of work that muscle receives in general. This is what I have so far comments suggestions spam and random rants are welcome and requested. Oh ya if I miss spell something go with it man, I dont want to know about it that's kind of a pet peeve.
layout as follows
exercise- weight planned- planed increases

STARTING IN 12'S

Peck Deck Flys- 110- 5 LBS

Dead lifts (suggestions welcome here never gagged my strength here looking for a starting point)

Leg curls- 100- 10 LBS

Leg extension- 145 - 10 LBS

Calf Press- 245- 10 LBS (this is subject to change as I need to walk on a daily basis)

Lat Pull downs- 125- 5LBS

Weighted Dips- +5 - 5LBS

Triceps Pushdown- 60- 5LBS

E-Z curl preachers- 50- 5LBS

Incline Weighted sit-ups- 35- 5LBS

galileo
06-18-2003, 05:47 PM
:spam:

cphafner
06-18-2003, 06:02 PM
start light and work your way up on deads. They can be dangerous is you go to heavy with improper form.

good luck with everything!
:spam:

RG570
06-18-2003, 06:04 PM
perpetual bulk, i like it!

Scott S
06-18-2003, 06:54 PM
:spam:

I'll second the "work up slowly on deads" advice. Bulking perpetually sounds wonderful -- too bad I've been gaining mostly fat on my bulk... :cry:

galileo
06-20-2003, 10:00 AM
I shall never bulk again!

SquareHead
06-20-2003, 10:08 AM
LOL I shall never stop!!! Im like that woooo woooooooo! My bulks for decoration.

Point taken on the deads! Ill probably just start with somthing low like 100 and see where I want to go from there.
w00t

MixmasterNash
06-20-2003, 10:17 AM
Nice thread title. I too, am in a perpetual bulk. Now and forever. What's your goal?

SquareHead
06-20-2003, 02:28 PM
Long term goal is to be so massive people don't feel comfortable being in the same room as me. Short term goals humm.... Dont know. Once I get my after measurements from my first HST cycle ill write my goals from there.
:indian:

SquareHead
06-21-2003, 07:51 PM
Measurements: All are cold flexed

05/11/03.................................................06/21/03
Before....................................................After
Chest: 40 1/8 ........................................41 1/4
Waist: 35 1/2 .........................................33 /14
Hips: 38 3/4 ...........................................33 1/4
Right Thigh: 24........................................24 /1/2
Left Thigh: 23..........................................24
Right Bicep: 15 3/8 .................................15 3/4
Left Bicep: 15 5/8....................................15 3/4
Left Calf: 15 3/8......................................15 3/8
Right Calf: 14 3/4...................................15 1/8

Thighs are measured 9 1/2 inches up from the top of my knee cap.
Calves are measured 4 1/2 inches down from the bottom of the cap.

My thoughts on this
Chest prety happy.
Waist umm what ever man I don't even know why I care.
Hips same as waist, just seemed like the thing to do.
Thighs prety happy. Going to try to go for an inch next cycle. to bring me around 25.
Biceps ehh.. Could do better. Think I may change from preachers to standing barbell curls or hammers. Just somthing with more range of motion.

Well I start cycle two on the 22nd so I am ready to go and will be paying more attention to rep speed. Going to go way slower on everything.
calfs ok that's just weird. No growth on the left growth on the right. Strange. Well try to change that next time around.

SquareHead
06-22-2003, 06:55 PM
Here was my day as far as food goes. Came in under my goal of 3,400. Have to eat more tomorow... Bummer.


Total: 2981
Fat: 117 1051 36%
Sat: 53 478 16%
Poly: 10 91 3%
Mono: 40 363 12%
Carbs: 205 776 26%
Fiber: 11 0 0%
Protein: 277 1107 38%

Workin out my colioits and deloits.

Peck Deck Flys- 110 x 12
Dead lifts 125 x 12
Leg curls- 100 x 12
Leg extension- 145 x 12
Calf Press- 245 x 12
Lat Pull downs- 125 x 12 Bit heavy but Im gonna stick with it
Weighted Dips - +5 x 12
Triceps Pushdown- 60 x 12 After dips this felt great! w00t
Hammer curls- 25 x 12
Incline Weighted sit-ups- 35 x 12

Last cycle was protien only. Decided to get crazy and add a multi in the form of animal pack, also taking creatine.

SquareHead
06-23-2003, 07:04 PM
Totals 2716 119 161 242

Damnit I ate lower than my goal AGAIN. Ok this has to stop. Dident count some small thing's like my flax my animal pak and amino's. Oh ya french frys as well. So gotta get on the ball with cals. Untill tomorow.

-Square

SquareHead
06-24-2003, 08:39 PM
Wooooo hooooo I am one goal making mofo to day kiddies!!

Here we go w/ da chow.
3468 163 256 246


Peck Deck Flys- 110 x 12
Leg curls- 100 x 12
Leg extension- 145 x 12
Calf Press- 245 x 12
Lat Pull downs- 125 x 12 Bit heavy but Im gonna stick with it
Weighted Dips - +5 x 12
Triceps Pushdown- 60 x 12 After dips this felt great! w00t
Hammer curls- 25 x 12
Incline Weighted sit-ups- 35 x 12
Shrugs 60 x 12
This work out wore me out kiddies! Tired all friggin day. Look forward to another night of realy Sh*tty sleep and another tired day tomorow. But no work out :( . Think ill just skip the working out and use the ababber 2000.

Tryska
06-25-2003, 08:50 AM
hmm..i came in here looking for squats but i can't seem to find any?


where might they be hiding squarehead?

SquareHead
06-25-2003, 09:59 AM
LMAO stop it stop yelling at me!!! I did them last cycle but my knees have really being wrokin me over lately so ive been staying away from the squat rack. Ill hit em up again next cycle though because I am a glutton for punishment.
w00t

Tryska
06-25-2003, 10:09 AM
they are probably better for your knees then those curls and extensions.


(not to keep yellign at you or anything....)

galileo
06-25-2003, 10:12 AM
Yes, quite.

Replace curls with glute ham-raises or sldl and replace leg extensions with anything else! :)

SquareHead
06-25-2003, 10:33 AM
Dangit you two are gettin one of these :indian: and replace an exercise that can be performed sitting down? Have you lost your mind? I am exercising while sitting that's the greatest thing since sliced bread! I may change thing's around again next time for now just seeing what works best.

Tryska
06-25-2003, 10:39 AM
i /pwn :indian:

Relentless
06-25-2003, 10:51 AM
track down a powerlifting coach in your area and get them to sort out your form on deads; your back will thank you for it

while you're at it, get them to teach you squatting form as well... this is WELL worth the effort and/or expense.

Good luck with the HST Cycle 2.


Cal

P.S. Why didja downgrade the 15s to 12s?

SquareHead
06-25-2003, 08:41 PM
No energy to post anything even simi intelligent (insert jokes here). food yum. Came up short but this time only by a little bit. Goal is 3400
3356 147 251 258
So kids that's pretty damn close. Add the flax the aminos and other random thing's probably went over by a little. Should have had more water through out the day. i will star filling up my water jug again. Back in the gym tomorrow. Until then.

SquareHead
07-01-2003, 01:54 PM
Ok so here is the deal. I have neglected my journal here for a couple of days. I went to my association gym where I HAD been going for a while now. Every no joke EVERY piece of equipment was being used. I tried to squeeze in my work out and became very upset and decided to leave before yelling started. So the next morning I went and got a member ship at a gym up the street. It weird too because everything is different as far as the machines I was using the have diff placement of the pivot points and such so the poundage's are all off. So I have switched a few thing's up and I am back on track now. Switched from peck deck to flat bench DB fly's from seated leg curls to laying leg curls (probably a different word for that but hey..) now using a seated calf raise machine instead of the sled. That's about all for the changes but like I said some of the poundage's changed w/ the equipment. So here we go.


DB Peck Deck Flys- 45 x 12
Leg curls- 60 x 12
Leg extension- 140 x 12
Seated Calf Press- 90 x 12 (folks this blasted em')
Lat Pull downs- 120 x 12
Weighted Dips - +5 x 12
Triceps Pushdown- 60 x 12 After dips this felt great! w00t
Hammer curls- 25 x 12
Incline Weighted sit-ups- 35 x 12

So there we have it.
Callahan: good advice w/ the power lifting coach. Ill ask at the front desk of the gym to see if they know of one and see if they would be willing to just check my form. Skipped the 15's because i don't feel like they do anything for me. I understand that they are supposed to prepare your joints but I just dont feel then need to do 15 reps.

SquareHead
07-02-2003, 08:51 PM
DB Peck Deck Flys- 45 x 12
Leg curls- 60 x 12
Leg extension- 140 x 12
Lat Pull downs- 120 x 12
Weighted Dips - +10 x 12
Triceps Pushdown- 60 x 12
Hammer curls- 25 x 12
I upped my weighted dips to 10 because 5 is just so totally un noticeable. Skipped calf raises because I can hardly walk from the other day.

Hst is getting kind of old so I think ill cut it after this one. Go to a well planned regular workout do that for an equal amount of time as the two cycles of hst and compare my results. Then stick w/ what ever gave me the most gains.

Tryska
07-03-2003, 07:46 AM
cuckold-lover.

SquareHead
07-03-2003, 08:38 AM
Lmao thats you dude. Or sorry let me correct my-self cuckold-dumper. :whazzup:

Tryska
07-03-2003, 09:10 AM
*lmao*

SquareHead
07-07-2003, 07:40 PM
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 10
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

This was my work out from the 4th and the 7th. Had to go to a wedding and do all kinds of other annoying crap that goes along with them. So the update was late but here it is. 10s are feeling prety good so far. Weight is up to 200 so that's about on time keeping it arround 1lb a week. So surf girls is about to come on that makes it time to go. Laterz

SquareHead
07-09-2003, 11:51 AM
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 9 Couldent get the last one out that pissed me off but what can you do?
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

SquareHead
07-11-2003, 10:10 AM
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 9
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

I am getting sick of the weight cant wait for eights. And after this cycle I am totaly sure that I will go with probably WWB 2.
Oh ya and I am starting to get strange elbowpains when doing dips.

Tryska
07-11-2003, 10:13 AM
same thing happened to me....do your fingers tingle as well?

i had to stop using dips entirely.

Y2A
07-11-2003, 10:17 AM
Originally posted by SquareHead
Had to go to a wedding and do all kinds of other annoying crap that goes along with them.

LMAO!! Were you the best man? Did your speech go something like "This wedding is annoying crap, but I just wanted to congradulate..." :D

SquareHead
07-11-2003, 10:19 AM
No tingleing I hope not to get any I realy love dips so Ill just keepdoing them but not after this cycle for a while.

SquareHead
07-11-2003, 10:25 AM
lol Y2A no. I was just there but you know had to listen to them talk about each other and do the "both families get drunk and make asses of them selves" thing. Then you know the whole going to the wedding and pretending like you want to talk to all of the old people there that remember you from when you were this big. You know all that.

SquareHead
07-15-2003, 10:56 AM
This is the workout from 07/15
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 10
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

I am getting sooooo bored with this. I need volume and I need longer workouts. I am sitting arround all the time thinking man I want to work out. ahahahah

SquareHead
07-16-2003, 10:22 AM
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 10
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

I am tired from this... Weird.

SquareHead
07-18-2003, 10:38 AM
Guess what... This work out looks the same as all the rest of em...
DB Flys- 50 x 10
Leg curls- 70 x 10
Leg extension- 150 x 10
Lat Pull downs- 135 x 10
Weighted Dips - +15 x 10
Triceps Pushdown- 70 x 10
Hammer curls- 30 x 10
Seated calf raises 90 x 10
Shrugs 70 x 10

Ok so today totaly sucks ass! I have to pay court costs for an old ticket I gave to a lawyer and I have to call the lawyer with another ticket today. Add to that when I went to the gym today I closed the door to my truck with the keys in the drivers seat and the door locked. So I had to pay that rat bastard 60 bux to open my door. I am hopin that nothing else happens today and the rest of the day is quiet! I am still very tired of HST and am ready for some volume.

SquareHead
07-21-2003, 03:34 PM
DB Flys- 55 x 8
Leg curls- 80 x 8
Leg extension- 165 x 8
Lat Pull downs- 145 x 8
Weighted Dips - +20 x 8
Triceps Pushdown- 80 x 8
Hammer curls- 35 x 8
Seated calf raises 95 x 8
Shrugs 80 x 8

Ok so the brain children at my gym have a dip station with grips that spin freely. I found this out the hard way. My wrist got a little tweaked but it's not bad so Im cool.

Diet's not been as clean as it could be but I am getting enough cals and such. I may do a mini cut after this HST cycle is over then pick up with high volume routine.

cphafner
07-21-2003, 04:56 PM
Oh ya and I am starting to get strange elbowpains when doing dips. [/B]

Are you flaring your elbows out when you dip, or do you keep the close to your sides? IF they are flaring out that might be cause the pain. Also is your bar slanted or is it parallel to the ground?


Add to that when I went to the gym today I closed the door to my truck with the keys in the drivers seat and the door locked. So I had to pay that rat bastard 60 bux to open my door. I am hopin that nothing else happens today and the rest of the day is quiet!

I can top you on this, twice. First be happy you didn't lock them in your car, while it was running, on new years eve, in new york(about 5 degrees), while making deliveries for a pharmacy, at the house of a very wealthy political figure, while they were having dinner. Yeah i did that. I had to interupt their dinner, and wait about an hour in their foyer while a locksmith came and deliver me a key at a bargin price of $250. Second one is locking it my car while in hs. We couldn't open it with the slim jim, so I popped through my isulation by my window with a coat hanger and hooked the handle. My dad didn't notice it until about a year later, I told him it looked like someone tried to break in to steal the car.:evillaugh


Workouts seem to be going well. I notice you dropped your reps down to 8. Are you going to keep with that rep range?

SquareHead
07-22-2003, 10:19 AM
Originally posted by cphafner


Are you flaring your elbows out when you dip, or do you keep the close to your sides? IF they are flaring out that might be cause the pain. Also is your bar slanted or is it parallel to the ground?
Workouts seem to be going well. I notice you dropped your reps down to 8. Are you going to keep with that rep range?

Cp-

I am not sure about the elbows ill keep a close eye on that and keep em in tight and see if that helps. And the bars are parallel to the ground on the dip station. Those ass clowns realy need to glue those grips on before someone breaks thier wrist!

On the rep range I am doing HST traning so every 2 weeks I drop the reps and up the wieght. This will be my seccond cycle of it and it's driving me nuts. I only get to go to they gym 3 times a week and dont get to lift enough. So Ill be changing everything up in about 2 weeks.

That sux about your key incident. Mine wasnt that bad lol. Those dudes charge way too much but who can blame them they come to you and such....

Y2A
07-22-2003, 10:21 AM
Yo dude,
If you really hate the routine, why dont you just change it NOW? You are probably wasting your gym time just going through the motions... F*ck two more weeks :)

SquareHead
07-23-2003, 01:12 PM
Y2
I would love to but I just want to get the average gains from two complete cycles and compair the average gains from a regular routine. Man this is science! :)


DB Flys- 55 x 8
Leg curls- 80 x 8
Leg extension- 165 x 8
Lat Pull downs- 145 x 8
Weighted Dips - +20 x 8
Triceps Pushdown- 80 x 8
Hammer curls- 35 x 8
Seated calf raises 95 x 8
Shrugs 80 x 8

Dude hammer curls were hard today. Did them super slow!!

Scott S
07-23-2003, 02:17 PM
Hmm... if this is HST, aren't you supposed to increase the weights each workout? That's probably why you're getting so bored.

SquareHead
07-23-2003, 02:22 PM
No not each work out. If you did that starting at 15's and went all the way to 5's the weight incraments would be too much. you would have increased your weight 30 times. so even if you go with 2.5 lb increase every work out. That would be 75 lbs by the end of just increased weight not including your starting weight. You increase every two weeks assuming you do 3 work outs a week and change rep range every two weeks.

WillKuenzel
07-23-2003, 02:27 PM
I go to the gym 6 days a week. I love it. Not to rub it in or anything. :p

fuzz
07-23-2003, 02:28 PM
Uhm, not sure what you were saying in that last post. But one way to do HST is to increase weights every WO - so if your 15 RM for bench is 135, you would start at 105 and add 5 lbs each workout to be at 135 x 15 at your last 15 rep workout. Some guys start closer to their rep max and increment every other WO or so, which is "zig-zagging". The consensus at the HST board is that always upping weight is better for size, and zig-zagging is better for strength.

I just glanced thru your past entries and it seems like you are staying at the same weights for the entire rep range, which is not right at all...

SquareHead
07-23-2003, 03:21 PM
Home yeild DIE. I know I read your journal allot and drool. Your dips are insane. You dont know it but we will be in competition in the weighted dip department.

Fuzz- Well crap what the hell am I doing? Great this sux! lol
I guess everything I know is wrong. At this point all I can do is use you as a scape goat so here goes....

FUZZ YOU JERK!! Why didn't you come into my journal and fix this along time ago?!?!?!!! Wonder full and you consider your self a help full member of WBB. I submit that you should be banned.

Ok Man I probably would have had allot more fun if I would have increased every work out. Well this just sux. I give up. I am now going to go get a big gulp cup from 7-11 and fill it with vegetable oil drink that and never look back. Ill never lift another weight again.

Scott S My apologies bro! your indeed correct as fuzz pointed out. Thank you both. Wow I feel pretty fuc*ing stupid.:ninja: :indian::disagree: :alcoholic :shoot:

fuzz
07-23-2003, 04:42 PM
Haha...sorry I haven't stopped in your journal and really looked at the workouts before.

I would highly recommend you don't give up on HST, though - its a great program. You just gotta read the directions and do it correctly ( ;) ).

For your current cycle, are you lifting near-maximally at your rep range? If not, you could salvage it just by incrementing weights 5 lbs for all your exercises every workout. Just guess-timate your maxes and adjust your weights accordingly, and make your way to the max so you get there at the end of the 8 rep cycle.

SquareHead
07-23-2003, 04:59 PM
Arg!! Im still going to a "regular" work out pattern. But ill deff try it again as it should be.

But for now here is a picture of me with my kick ass Rob Zombie "N" The Box. I am soo stoked about this toy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

WillKuenzel
07-23-2003, 06:44 PM
Wow, you look just like Jack Black.

SquareHead
07-23-2003, 06:45 PM
Damnit I dont see that but I get it all the time! I dont think I want to look like jack black man!

SquareHead
07-25-2003, 02:15 PM
DB Flys- 55 x 8
Leg curls- 85 x 8
Leg extension- 170 x 8
Lat Pull downs- 165 x 8
Weighted Dips - +25 x 8
Triceps Pushdown- 80 x 8
Hammer curls- 35 x 8
Seated calf raises 95 x 8
Shrugs 80 x 8
Added some weight today. Some places are hard to add weight because I am using machines :( that don't have gradual increases. So I will try to salvage this cycle by adding weight where I can here and there. Ill probably bump the DB flys up to 60 on Saturday.

Also I put my house up for sale. Talked to the realtor on Thursday night at 6:00 pm. Ive already had 6 people come to the house and there will be a person coming back for a second trip on Sunday. But these people are coming in my house with dirty shoes and messing up my blinds and such. Arg I hate people.

WillKuenzel
07-25-2003, 02:19 PM
Just drop it and start using my 6-day split. You'll like it better any way. :D


You moving into another mansion there, Jack Black? :p

Y2A
07-25-2003, 02:44 PM
Originally posted by HomeYield
You moving into another mansion there, Jack Black? :p

Was it fun hosting the MTV awards with Buffy a couple years back? Starring in Orange County? I love your work man, LOVE IT!

SquareHead
07-25-2003, 02:56 PM
HomeYield Do you have that split outlined somewhere online. I am much lazy and dont feel like poking through the journal!! :help:

Y2A Eat a di... never mind. sup foo. Ill make sure to send you pics of me at the buccs game :whazzup:

PS- I dont look like Jack Black!

Y2A
07-25-2003, 02:58 PM
Buffy: "We want to host the show with CLASS."
Jack (aka Squarehead): "Oh Ive got class... Ive got class out the ASS!!"

And you always show it :D

Wikked1
07-25-2003, 03:00 PM
Man I just think your signature is unique!
got any functions or subs written for Hershey_Squirts?
syntax looks good.

SquareHead
07-25-2003, 03:09 PM
LOL I remember some one asked me to make one for protien was that you? lol Could maybe get a script goin on the ole squirts what do we want them to do? Stop? You could just make substutions in the ksh one below to kill shared memory for them. lol Plain crazyness man

Y2A where do you come up with it man?

SquareHead
07-26-2003, 06:01 PM
WOOOOO HOOOOO crusin down south beach tomorow on my friends boat prety stoked. Will not be working out tomorow and will live on a mostly liquid tied.

WillKuenzel
07-26-2003, 10:30 PM
Originally posted by SquareHead
... and will live on a mostly liquid tied.

??? liquid Tide?

SquareHead
07-27-2003, 07:05 AM
Lmao ya that dosent make any sence! lol. Let's try liquid (*Edit) diet. But it's not a total loss.

Random fact... Liquid tide glows under black light.
HY what's up hommie. Let's see the outline for that nutz 6 day split I would realy like to give that a shot.

Coke
07-27-2003, 07:44 AM
Make up your own 6 day split chump :D

j/k good luck with the workouts and everything else too, including the house sale ( I will buy it for half price)...:)

Wikked1
07-28-2003, 08:00 AM
Originally posted by SquareHead
LOL I remember some one asked me to make one for protien was that you? lol Could maybe get a script goin on the ole squirts what do we want them to do? Stop? You could just make substutions in the ksh one below to kill shared memory for them. lol Plain crazyness man
Yeah man that was me....I think maybe a run.squirts would be handy. user(poorvictim)run.squirts
I simply recognized a decent little routine.......so are you running a linux box?

WillKuenzel
07-28-2003, 08:24 AM
Originally posted by SquareHead
Lmao ya that dosent make any sence! lol. Let's try liquid tiet. But it's not a total loss.

Random fact... Liquid tide glows under black light.
HY what's up hommie. Let's see the outline for that nutz 6 day split I would realy like to give that a shot.

LOL, sorry I didn't get back to you on AIM about that man. :redface:

The routine I've been running recently has been...

Day 1) chest
Day 2) back
Day 3) Quads
Day 4) calves
Day 5) shoulder
Day 6) hams and lower back
Day 7) rest

My lower back is taking a beating so I might have to vary up the exercises a bit and probably combine quads and hams every other week or every 3 weeks, and give the lower back a break depending on how it feels. On those weeks when you combine quads and hams you could replace the hams and lower back with arms so that you are still on a 6 day split or you could just take the extra day as rest, again depending on how you feel.

I might switch up days 2 and 3to give more time between the leg days even though they are opposing muscle groups. Something to think about if you like working out all the time.

Overtraining? What's that? :p

Scott S
07-28-2003, 09:41 AM
You know, SquareHead, you wouldn't be out of line in asking your visitors to take off their shoes. It's common courtesy!

Are these perl scripts that you guys are discussing? I tried learning perl once, and god, it was hard. How do you start??

"There's more than one way to do it!!(tm)" Jesus.

SquareHead
07-28-2003, 06:28 PM
Ill post more tomorow. This will be a quick one because monster house is on. ;)
DB Flys- 60 x 8
Leg curls- 85 x 8
Leg extension- 170 x 8
Lat Pull downs- 165 x 8
Weighted Dips - +30 x 8
Triceps Pushdown- 80 x 8
Hammer curls- 40 x 8
Seated calf raises 100 x 8
Shrugs 80 x 8

Ok monster house time catch you all tomorow when I will be back to being a post whore! YAY

Y2A
07-28-2003, 07:21 PM
Spongebob Squarehead, lives in a pineapple under the sea... :D :angel:

SquareHead
07-29-2003, 09:09 AM
CoCoa hey man Im wayyy too lazy to make my own 6 day split that would require work. And seeing how I managed to befungle HST someone really need's to help me with these things. :D Thanks for the luck on the house. I actually got an offer last night so well see....


Wikked1 A Linux box. Gaufff if only I had the time to do the thing's I would like to. I have a Linux box that runs in ram off of the rom drive. It's a slack ware distro. It all runs on an emachine mother board mounted inside a card board box with ventilation holes cut in it for lcd fans and the power supply is mounted on top. It's the coolest box in a box ever. If I get it together Ill take a picture tonight.

HY thanks a ton man. Ill try that out and mix it up and such. Probably try it for two weeks and see if I feel fatigued if I do ill bring the sets and or reps down and see if my body will take to the 6 day thing. Np about the AIM man I figured you weren't around. As you know I am on at odd times so never fret.

Scott The firs one's just a sub and would never work. The seccond is a shell script and actually does somthing with other path names. Read and get a shell account. There are places on line that you can get one from for free.



Y2A Ass clown.

:indian:

Wikked1
07-29-2003, 09:40 AM
Not familiar with the slackware flavor but I do have a machine around here somewhere that's running Linux and geez I can't even remember what desktop....K desktop maybe And GNOME.....wish I had more time to play around with it .....yeah post up a pic of other box LMAFO that's got to be a thing of beauty!

SquareHead
07-29-2003, 11:31 AM
The cd only has 190 meg. It's called slackware live. Check it out it's fun becuase you can change what ever you want and reboot and your back to the start again. Well here's the pics.

SquareHead
07-29-2003, 11:34 AM
More. Ill take pics of the desk top later.

SquareHead
07-30-2003, 10:13 AM
DB Flys- 60 x 8
Leg curls- 85 x 8
Leg extension- 175 x 8
Lat Pull downs- 165 x 7 Missed one :(
Weighted Dips - +35 x 8
Triceps Pushdown- 80 x 8
Hammer curls- 40 x 8
Seated calf raises 100 x 8
Shrugs 85 x 8

Shrugs went up Dips went up leg extensions went up. So this is pretty cool. Biceps are tired from the 40's but Ill stay at that weight unless I start to feel too bad from it. Ill just bump up the cals this week and see if that helps. Actually pretty much my body is tired. So is the mind. Think Ill have some coffee. YAY

:indian:

SquareHead
07-31-2003, 09:07 AM
Today is a rest day. Though the bicepts still feel tired. They dont hurt there is no doms just feel tired and such. Probably between carying my son and working out not recovering enough. I almost forgot to take my creatine .... going to go do that now. Later

Tryska
07-31-2003, 09:12 AM
maybe you can spend time washing your undies today. since you have so much time on your hands.

slackass.

Y2A
07-31-2003, 09:53 AM
When are you just going to admit that you are Jack Black?? :angel:

WillKuenzel
07-31-2003, 09:55 AM
:withstupi

SquareHead
08-01-2003, 11:19 AM
Originally posted by HomeYield
Square- You're the pimpest human on planet earth! I wish you did some personal training I would pay you big bux to have you train me.

HY hey man thanks for the complements but I don't train as you know. You've been pming me and aiming me like I keep saying man I wont be your trainer. :D

T You're the one with the nasty panties wazzup with that. Wash em please.

Y2A As I always tell you Eat a D*#$

SquareHead
08-01-2003, 11:24 AM
DB Flys- 60 x 8
Leg curls- 85 x 8
Leg extension- 175 x 8
Lat Pull downs- 170 x 8
Weighted Dips - +40 x 8 (feelin good):D <-- Slowly creapin on HY
Triceps Pushdown- 80 x 8
Hammer curls- 40 x 6 :(
Seated calf raises 105 x 8
Shrugs 85 x 8

Wasnt the best day. I was in a rush to get to work and such. Drank a ton of coffee before going to the gym. Going to have to do that more often. I was ready to rip someones head off. It was great. !! :indian:

WillKuenzel
08-01-2003, 11:33 AM
LMAO!!

Well damn! I guess that offered $100 an hour wasn't enough.

SquareHead
08-01-2003, 05:25 PM
lol Well maybe one day. Also Ill be up w/ you in the dips soon too. Your goin down buddie..... (zena yell.)

SquareHead
08-04-2003, 10:52 AM
Well I skiped a work out :eek:

So, Ill make the best of it. Starting to day Ill hit the 5's and be done with hst in two weks and move into some more time consuming fun in the gym!!! yay

I feel so fat and gross... Im going to eat some ice cream..:cry:

J/K

SquareHead
08-04-2003, 08:17 PM
DB Flys- 60 x 5
Leg curls- 90 x 5
Leg extension- 185 x 8 <-- These are soo lame. I need squats~!
Lat Pull downs- 185 x 5
Weighted Dips - +50 x 5 Mikey likes em
Triceps Pushdown- 90 x 5
Hammer curls- 45 x 5 (dont know how much more I can go up in 5's)
Seated calf raises 110 x 5 (in socks cause I look :cool: than HY)
Shrugs 85 x 5

SquareHead
08-06-2003, 10:21 AM
DB Flys- 60 x 5
Leg curls- 95 x 5
Leg extension- 185 x 8 <-- These are soo lame. I need squats~!
Lat Pull downs- 185 x 5
Triceps Pushdown- 90 x 4 (totally didn't have the strength for that last one. really pissed me off so I took it out on the dip station.)
Hammer curls- 45 x 5
Weighted Dips - +55 x 5 Mikey likes em
Seated calf raises 115 x 6 (one for good luck.)
Shrugs 85 x 5

Dude I totally love doing the calf raises with socks. Get way more work don't where it's supposed to be. I should have been doing this all along.
Strange because hammer curls weren't as hard as they were the other day but I got stuck on tricep pushdowns. Oh well. Over all it was a decent work out. My tricepts and traps feel tired. No pain just tired.

WillKuenzel
08-07-2003, 10:26 AM
I'm looking for a really thick pair of socks or I'm going to start wearing 2 pairs of socks so that I can go just a bit heavier. I know I can handle more weight but the balls of my feet can't take too much more weight without shoes. It definitely makes a difference don't it?

SquareHead
08-12-2003, 10:06 AM
DB Flys- 65 x 5
Leg curls- 100 x 5
Leg extension- 195 x 5
Lat Pull downs- 195 x 4
Triceps Pushdown- 90 x 5
Hammer curls- 50 x 2.5 (miss) 45 x 5
Weighted Dips - +60 x 5
Seated calf raises 120 x 6
Shrugs 90 x 6

Skipped out on the journal for a couple of days as you can see. I went to the driving range for 3 hours on Saturday morning, then went to see the buccs dolphins game. Saturday was all about recuperation. Sunday went to the driving range again. So I finally got my work out in on Monday and Ill pick back up on schedule Tuesday.

HY get your self some wigwams. Those are hiking socks and should do the trick. Im not going heavy enough to need those but my day will come. :)

SquareHead
08-13-2003, 11:03 AM
DB Flys- 70 x 6
Leg curls- 105 x 5
Leg extension- 200 x 5
Lat Pull downs- 195 x 4
Triceps Pushdown- 90 x 5
Hammer curls- 45 x 4
Weighted Dips - +65 x 5
Seated calf raises 125 x 6
Shrugs (FORGOT) DAMNIT

Dude how frustrating was this work out? Let me tell ya. VERY! I was in a hurry because I had to take my son to get shots. So I completely for got shrugs.

Only highlight was weighted dips. I like these allot man and there just going to get heavier.

Lat pull downs 195 is just to heavy for me. Those 4 reps I do get I really don't even have full ROM so it's a waste of time. Im just going through the motions I guess. :strong:

SquareHead
08-16-2003, 04:43 PM
DB Flys- 75 x 6
Leg curls- 110 x 5
Leg extension- 205 x 5
Lat Pull downs- 185 x 4
Triceps Pushdown- 90 x 5
Hammer curls- 45 x 4
Weighted Dips - +70 x 5
Seated calf raises 125 x 6
Shrugs 85 x 5

YAY!
Dropped the pulldowns back to 185 and Ill be changing those to pullups and weighted pullups I hope in the future. Shrugs to 85 because there were a bunch of people near the 95's I needed and they were annoying. So that's about it. Later.

SquareHead
08-19-2003, 04:10 PM
DB Flys- 75 x 6
Leg curls- 110 x 5
Leg extension- 210 x 5
Lat Pull downs- meh
Triceps Pushdown- 90 x 4
Hammer curls- 45 x 5
Weighted Dips - +80 x 4
Seated calf raises meh
Shrugs meh

Every where you see meh someone was lounging on gym equipment. This pisses me off to no end but what ever. Generally ill ask people to move work out and then let them get back to their extended breaks between sets. Today I just dident have the energy. Some guy was wearing like a maromay tank top so no way I was talking to him. So it was a crapy day at the gym. Later.

SquareHead
08-21-2003, 01:07 PM
DB Flys- 75 x 7
Leg curls- 110 x 5
Leg extension- 215 x 5
Lat Pull downs- 185
Triceps Pushdown- 90 x 4
Hammer curls- 45 x 5
Weighted Dips - +80 x 4
Seated calf raises 120 x 5
Dips are irritating my shoulder so Im going to come off them for a while. I am also finished with this HST cycle. So I am going to work out the details of my next routine which will be the split HY posted above. Yay volume :)

Ill get my wife to help me with my measurements soon and post them up.

WillKuenzel
08-21-2003, 03:04 PM
Volume training YAY!!! :clap: Get some more pics up too while you're at it, Jack Black. :p

SquareHead
08-21-2003, 03:07 PM
Bah ya maybe Ill flex a muscle in one even. I have one in member pics section.

ryan1117
08-24-2003, 12:46 PM
The Dan Quayle Museum is on my way to school when I move back here every semester. I could have gotten you a souvenir! :D

(and yes, there really is a Dan Quayle Museum)

SquareHead
08-26-2003, 02:59 PM
Wooo Friggin ooot guys resluts are in!

05/11/03.................................................06/21/03..........08/26/03
Before....................................................After..................After-after
Chest: 40 1/8 ........................................41 1/4...............42 1/2
Waist: 35 1/2 .........................................33 /14..............35. 3/4
Hips: 38 3/4 ...........................................33 1/4.............. NA
Right Thigh: 24........................................24 /1/2............ 24 3/4
Left Thigh: 23..........................................24.....................NA
Right Bicep: 15 3/8 .................................15 3/4...............16 1/4
Left Bicep: 15 5/8....................................15 3/4...............NA
Left Calf: 15 3/8......................................15 3/8...............15 1/2
Right Calf: 14 3/4...................................15 1/8.................NA

Pretty happy with these! 17in guns here I come. I am going to try to work out the volume routine that will put the split up for tonight. So I am pretty stoked on HST. Ill do the volume routine for a couple of months actually and equal amount of time as I did hst. Then compare my results and see which works better for me. If it's hst Ill keep switching back and forth between the two.

WillKuenzel
08-26-2003, 03:13 PM
Dammit your arms are almost as big as mine now! I guess I'll have to crank it up a little bit. :p


Good job dude! Its especially motivational to see positive results. Sometimes we don't always see it in the mirror but its good to take the time to see the measurements because that way you know you are getting something out of it.

SquareHead
08-26-2003, 03:21 PM
Ryan,
Please tell me you took pictures duder!! That is too much that must be the best museum ever! I want Dan to stand in a corner of my house and just give speeches all day. I would invite people over and we could drink beers and laugh at him!

Hy thanks man. I was so stoked because like you said with the mirror I didn't think I was growing. So it's like a motivational boost to see the numbers! I am such a mirror whore. I would hate to see the numbers on logged mirror time!

My bulk is fairly clean so if I flex I can see some abs and that's enough to keep me happy.

Y2A
08-27-2003, 06:56 AM
Originally posted by HomeYield
Get some more pics up too while you're at it, Jack Black. :p

:( Unfortunately, he looks nothing like Jack Black in person :(

Coke
08-27-2003, 08:15 AM
best of luck as you go for those 17 inchers man - :) -keep up the good work...

fuzz
08-27-2003, 08:28 AM
Nice results - you should post em over on the HST board in the results thread, too.

SquareHead
09-02-2003, 03:12 PM
Ok whew..

Just back from vacation went to Orlando universal studios and Islands of adventure on Thursday then jetted back down to Miami to jump on a cruise to Nassau Bahamas so I am still hung over and the damn world will not stop swaying back and forth. I did work out this morning. It had no structure and was completely random. Ill out line it later. I really will be laying out my work out plan for the next month in the near future and ill appreciate any help I get with it.

Y2A I told you man. People have told me that I act like him but ever look like him.

Cocoa thanks dude I cant wait. But then it will be 18's then 19's then........

Fuzz I just may do that. Thanks for the encouragement!~!

Bam Bam
09-03-2003, 12:55 PM
dont let him lie he is jack black on roids

WillKuenzel
09-03-2003, 02:48 PM
Originally posted by Bam Bam
dont let him lie he is jack black on roids

Ahh haa!! Just as I suspected!

Scott S
09-03-2003, 02:54 PM
What happened to your left bicep? And your right calf? Did they fall off??

And do you usually skip the negatives in HST?

:D

SquareHead
09-03-2003, 03:05 PM
Dude left bicep and other calf were forgotten due to time. I was on the way out the door to work and wanted to get measurments. :indian:

HY it's not true man I dont look like that dude.

Bam Hy want's you to send pics of your nethers to him. Dude how did you place. Ill have to jump over to your journal and check it out. None the less till I see you there Hope the Dr. appt went well. Twas good watching you friggin pig out w/ a plate full of pudding and such.

SquareHead
09-09-2003, 05:53 AM
Ok so I feel like I am surrounded by dolts.

http://www.wannabebigforums.com/showthread.php?s=&threadid=36743

Anyone reading this follow a 4 day split? ...

Coke
09-09-2003, 05:55 AM
Hey bro - :hello:

SquareHead
09-09-2003, 05:57 AM
LOL Go back to sleep CoCoa!!!

Coke
09-09-2003, 06:09 AM
Lets see some sessions man, get with it - the vacation is over...:D

SquareHead
09-09-2003, 06:16 AM
Dude I know. You think your frustrated. lol. I have been working out but none of it is note worthy and it's completely spastic and unorganized. I really want a good 4 day split. I may scour the internet to day and try to come up with something. Thanks for the motivation seriously.

galileo
09-09-2003, 06:19 AM
Try my new 4 day split.

SquareHead
09-09-2003, 06:21 AM
Share it....

galileo
09-09-2003, 06:22 AM
It's in my journal.

SquareHead
09-09-2003, 06:28 AM
Nerd

This just in 4 day split from Galileo...
monday: off
tuesday: back/bi
wednesday: leg/ab
thursday: off
friday: chest/tri
saturday: deadlift/traps
sunnday: off
Ill stick to what's stated there. I will start that on Monday. I have a really busy week so Ill stick with my random assaults on the body work outs for the rest of the week to keep me complacent. Then it's on to the above. ;)

Coke
09-13-2003, 12:30 PM
Hey bro, how is everything - have you been training doing the 4 days split?

Where is Jack Black?? - :D

SquareHead
09-13-2003, 12:33 PM
Things are good bro. I am getting ready for a big move. Going to Italy in January. So I am getting the house together for movers. Then sell the house on the 18th.

Ill be starting the workouts again on monday and drum roll please..... Ill be cutting. I decided it's time to get the BF in check then ill start bulking again. I am working out the details for my cut now. I realy messed up my last cut and lost alot of muscle so this one Ill be watching the cals realy realy closley and ill be doing am cardio but not on an empty stomach like last time. Thanks for checkin in! Later

-Square

SquareHead
09-14-2003, 06:49 PM
Ok so this is a serious bummer but cut will be delayed to next week. I will be in key west for a couple of days and no need to kid my self here I will be totaly trashed and not thinking about body fat. Bradly totaly took some time out of his day and hooked me up with some good knlowedge about keto diets.

I have some serious planning to make sure I do this the way it needs to be done.

WillKuenzel
09-15-2003, 08:12 PM
Bummed about delaying the cut because you are going to key west? You're just plain weird, man.

Y2A
09-15-2003, 08:25 PM
Doesnt "perpetual bulk" mean that you wont cut? Cutting is bad. Keep eating. I know you have an extremely healthy diet when bulking, as evidenced by that pizza and wings :angel:

P.S. He really doesnt look like Jack Black :(

SquareHead
09-16-2003, 05:44 PM
HY I know it's werid but I got prety excited about cutting and it got delayed. I guess that is prety werid. Oh well. Ill get there.

Y2A Dude we talked about this. LOL you bulk pusher.
Y2AHey kid wanna bulk first one is free when you need to bulk some more come to me.

SquareHead
09-23-2003, 12:17 PM
Ok so the drunkin silly fest in key west was fun, drunken and silly. There were many bikes many nekid chix and many brain cells invaded by tequila! But that's all over now. And it's time to cut. So that's started and I hate it. Ill be keeping my calories around or as close to 2448 as possible. Staying around or close to 20g of carbs and do weekly refeeds on Sundays. Work out and cardio will be as follows..

Tuesday Upper body
Lat pull downs
Bicep curls
Dips
Flat bench DB press

Wed Dreaded cardio

Thurs Lower body
Squats
Dead Lifts
Calf raise
Friday Devils work (cardio)

Saturday Full body work out
Squats
Dead Lifts
Calf raise
Lat pull downs
Bicep curls
Dips
Flat bench DB press

Sunday
Rest and reefed!!!!!!!!!!!!!!!!!!!!!!!!!!!

Monday More of teh Devils work.

d-bol_dale
09-23-2003, 12:23 PM
Looks liek a plan bro! Keep us informed how the cut goes coz I am planning one soon myself and need all the help I can get

SquareHead
09-23-2003, 12:56 PM
Ill do it. I am constantly getting help from both Bradley and Galileo. I am watching the calories closely on this one because I want to loose 0 LBM!

galileo
09-23-2003, 01:00 PM
0 lbm it is!

SquareHead
09-23-2003, 02:39 PM
I forgot to mention I measured my bf last night using some calipers and some kick arse software made by Gal. I am at 19.194 this is the highest it's ever been! My goal is to get down to a nice even 10 then bulk again.

SquareHead
09-23-2003, 04:18 PM
UPDATE:

I have been hungry all day. I am hungry now. CUTTING SUX!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Scott S
09-23-2003, 05:15 PM
That was quick. My body's just now figured out that I'm cutting, and it's been a week. :D

SquareHead
09-23-2003, 06:08 PM
Commie scum you are! I feel hungry :( hunger makes me sad.

SquareHead
09-24-2003, 10:09 AM
Well... Went to the gym this morning drank a whey shake before with some flax (29g protein 2g carbs 260 cals)felt ill at the gym. So I drank like half a cup of coffee thinking that would help for some reason. It took care of the nausea for some reason but after I ran 2 miles I was friggin beat and I was running 10 min miles. So I called it a morning and drank another shake (50g protein 6g carbs 240cals). I really want to eat some solid food badly! I have a site headache and am starting to feel quite crapy.

galileo
09-24-2003, 11:03 AM
welcome to ketosis.

d-bol_dale
09-24-2003, 12:56 PM
Ketosis trocks i cant wait I kinda get a kick out of that nausea brought on by no carbs two black coffees and a few dozen ephedrine. I cant wait to cut.

SquareHead
09-24-2003, 01:49 PM
You're gross duder! You enjoy it. lol

WillKuenzel
09-24-2003, 01:52 PM
Are you doing UD2 too or are you just cutting in general?

SquareHead
09-24-2003, 03:45 PM
Nah man I am doing CDK. I don't think I have the discipline to do that diet bro! I have a hard time eating 2400 cals. I would die under 2k!

SquareHead
09-24-2003, 03:50 PM
Duder I could never eat under 2000 cals on purpose. I would die. I would eat my arm.

SquareHead
09-24-2003, 05:03 PM
Ok I am the diet pimp! Today worked out perfectly!!! Teh goal for today was Under 20g carbs and total cals 2448.

Calories Eaten Today
source grams cals %total
Total: 2477
Fat: 121 1091 45%
Sat: 26 232 10%
Poly: 44 393 16%
Mono: 38 338 14%
Carbs: 16 64 3%
Fiber: 0 0 0%
Protein: 314 1255 52%
Alcohol: 0 0 0%
Im gonna be at 9% soon!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

SquareHead
09-25-2003, 03:18 PM
Well I tried to pull the protien down some and up the fat more from yester day here is how it went.


Total: 2111
Fat: 153 1373 66%
Sat: 34 303 15%
Poly: 28 248 12%
Mono: 68 612 29%
Carbs: 23 89 4%
Fiber: 0 0 0%
Protein: 155 620 30%
Alcohol: 0 0 0%
I wish that I had some 0 carb protien to make up the diff but I dont. My protien has like 2.5g a serving so cant do that. Ill just try to do better tomorow.

I was prety happy in the gym though.

Squats

2 warm up squats (they were realy to see what kind of weight I was going to use

185 x 5
205 x 3

Could have done more on 205 but all my warm up sets took some out of me!

SLDL

one warm up set
135 x 6
205 x 4

calvs

no warm up needed
50 x 8
100 x 4

SquareHead
09-26-2003, 10:07 AM
50 mins on the bike this morning hurt me in a big way! I dont look forward to the full body work out on sunday. I am walking like they guy in American History X after the shower part. :(

Y2A
09-26-2003, 10:21 AM
And the Bucs are off this week :(

SquareHead
09-26-2003, 10:48 AM
I know man wtf. You're back is hurt, my legs are killing me the Buccaneers have a bye week. What the hell else could go wrong!?!?!?!?!?!??!?!?!?!?!?!??!?!?!?!?!?

UPDATE: My legs still hurt.

Y2A
09-26-2003, 10:57 AM
Originally posted by SquareHead
UPDATE: My legs still hurt.

I see you expected it to go away in 41 minutes... The most painful movement is going from seated to standing, so its a good thing I wont be jumping up every time there is a big play this weekend!!

SquareHead
09-26-2003, 04:45 PM
I thought that 41 mins was good as far as recovery. I was incorrect. Ya I hate bye weeks man. I cant go against the Dolphins because they have a bye and cant root for the buccs they have a bye. .... I guess Ill just go against the eagles!

UPDATE: My legs still hurt.

d-bol_dale
09-27-2003, 04:30 AM
Damn man stop wingeing you know if your legs hurt then it has been a productive session! Hows ketosis going? Does your breath stink yet? What are your general energy levels like on your current diet? Keep it up!

SquareHead
09-27-2003, 11:32 AM
Saturday: Full body work out

First set was realy a warm up! They are soo hurting I want to take it easy on them
Squats 135 *6 200 *4

warmed up with 135 *4
Dead Lifts 185 *6 200 *5

No warm up.
Calf raise 50 *10 70 * 10

oops...
Lat pull downs *oops forgot

warm up nothin I am a curl jockey
Bicep curls 35 *6 40 *5

Body weight 3 reps
Dips 45 *5 45 *3

Warm ups *bah I am a pimp
Flat bench DB press 50 *6 50*5

Dale ketosis is sucking. I guess you would have to ask my wife and coworkers about the breath. Energy is not so good man. I feel pretty crapy it's really the hunger that bothers me the most though!

UPDATE: My legs still hurt.

Y2A
09-27-2003, 12:17 PM
Eat normal and take assloads of T3. **** a diet.

galileo
09-29-2003, 11:00 AM
http://www.hollowmedia.com/images/yourestupid.gif

If his goal was to lose a ton of LBM, that'd be a great method.

SquareHead
09-29-2003, 02:06 PM
LMFAO

Ok GYM time. Rode the bike for 50 mins 4.5 miles then moved over to the treadmill and had a nice 10 min mile jog. My shoe came un-tied I figured that was a sign so I stopped there. Felt prety good. Will update w/ fitday totals later this evening.

SquareHead
09-29-2003, 07:15 PM
cals FAT CARBS PROTIEN
2356 174 19 170

UPDATE: My legs dont hurt!

galileo
09-29-2003, 07:18 PM
Mine do!

Y2A
09-29-2003, 07:56 PM
Originally posted by SquareHead
cals FAT CARBS PROTIEN
2356 174 19 170

UPDATE: My legs dont hurt!

Pizza has carbs :D

SquareHead
09-29-2003, 07:58 PM
bah that is from today not sunday... Now let me watch this Bears game. lol

rookiebldr
09-29-2003, 11:52 PM
Originally posted by galileo
Mine do!

how? You didn't work them! ;)

hmmmm, did the bears win?

Y2A
09-30-2003, 06:55 AM
Originally posted by SquareHead
bah that is from today not sunday... Now let me watch this Bears game. lol

Yeah but you ate so bad Sunday that there was carb carryover ;) Its like a signing bonus on the salary cap, 200g carbs per day over the next 5 days :)


The Bears are a joke.

SquareHead
09-30-2003, 11:54 AM
Meh Die Y2A.

Rookie the Bears suck!

WillKuenzel
09-30-2003, 12:07 PM
Hehe... I laugh at those cutting!

SquareHead
09-30-2003, 01:51 PM
It is a well deserved laugh will. I hope you are enjoying eating anything you want for the next few days. Though I am sure it will start to get to you after too long and you'll start eating clean again. Muwahahahahah

Y2A
09-30-2003, 02:42 PM
Yeah but Will takes in like 3k+ on a cut :mad: Not ****ing fair at all :mad: You bastard :mad: :)

SquareHead
09-30-2003, 04:30 PM
I can smell the hater-aid from here!

galileo
09-30-2003, 04:43 PM
I'm on a cut and I ate 5000kcal the other day.

Saint Patrick
09-30-2003, 04:46 PM
Originally posted by HomeYield
Hehe... I laugh at those cutting!

*eats an extra large pizza*

**drinks a pitcher of beer**



I vote to bring back the buddy christ avatar. who's with me?

SquareHead
09-30-2003, 04:48 PM
Patrick Im with you man I gotta do somthin I am kinda affraid to look at my own posts. But I love me some me so I cant get too mad.

SquareHead
09-30-2003, 08:10 PM
Workout:
Preacher curl: 50 x 7 60 x 5
Flat bench db: 55 x 7 60 x 6
Pulldowns : 130 x 8 150 x 4
Dips : 45 x 6 that's all I could do

Tomorow .... CARDIO noooooooo....

Update : Legs feel tired, I feel = strong.

Scott S
09-30-2003, 08:25 PM
Originally posted by SquareHead
But I love me some me so I cant get too mad.


What??!?

fuzz
09-30-2003, 09:00 PM
So, how are the English lessons coming?

Keep at it buddy.


Originally posted by SquareHead
But I love me some me so I cant get too mad.

Mik
10-01-2003, 04:19 AM
LMAO @ fuzz!!!

galileo
10-01-2003, 06:29 AM
You should start speaking to rookie more often. You'd understand each other perfectly.

SquareHead
10-01-2003, 10:56 AM
Scott S. It's I love me some me. That's it. No more to it.

Fuzz are you ever going to pull that trigger or just sit there for ever.

Mik You are just mad because you have 3 nipples.

Gal humna humna huma wooooooooooo yeah!!!

SquareHead
10-01-2003, 01:16 PM
Today

Stationary bike 50 min ride hovering around 85 rpm for the full ride.

UPDATE: Legs feel tired.

Mik
10-01-2003, 01:17 PM
50 minutes? That's a long time. Was it the one without the seat? :p

drew
10-01-2003, 01:22 PM
If your legs hurt, there's one surefire treatment: squats. :D

Lookin' Good SquareHead. I don't think I could do a CKD. I'd die.

SquareHead
10-01-2003, 01:23 PM
LMFAO no but interesting that you said something about that. That damn seat is made from some molded plastic which is kind of covered by some almost equally hard mutated foam. WHAT THE FCUK?!?!?! Is that some evil joke between the people at the seat factory?!?!?! I bet they are all having a good laugh about my cheek pain. It's ok until you hit that 45 minute mark that's when it starts to drive you FRIKIN CRAZY and you have to start doing the one cheek lift trick and I am sure it looks like I am farting or somthing.

Wikked1
10-01-2003, 02:13 PM
LMFAO stationary bike seats weren't made with us guys in mind , they are the evilness designed by a colony of sinister cardio queens wanting to crush our grapes! :D :eek:

fuzz
10-01-2003, 02:32 PM
Old and tired.

Someone has already said that to me.


Originally posted by SquareHead
Fuzz are you ever going to pull that trigger or just sit there for ever.

SquareHead
10-01-2003, 06:47 PM
Cals FAT Carbs Protien
2163 125 30 219

Carbs were mostly from Broccoli So I came up short of my 2400 goal but I am ok with today.

Wikked1 Hit he nail on the head 100% duder!

Fuzz Damnit I though I was creative original and other stuff too..

galileo
10-01-2003, 07:04 PM
Bleeargh? Yes, bleeargh.

SquareHead
10-02-2003, 11:12 AM
Today is usualy one of my days off from work and my leg day too. I was all excited about it and was going to try to hit a PR squating and DLing. But wouldent you know it, I got called into work and I am starting to catch a cold. So I am realy hiting the Multi V's hard and drinking tons of water. Ill just skip the leg day continue with cardio tomorow then do the full body work out on saturday. If I am feeling better from this cold I may do squats and dl's first and go for those PRs. What a bummer.

UPDATE: legs feel totaly fine.

Mik
10-02-2003, 11:25 AM
Take care of that cold foo. Hope you're feeling better!

SquareHead
10-02-2003, 03:04 PM
Thanks mik. As everyone knows being sick sucks major ass! Should I continue on with my workouts and cardio as scheduled or just do cardio for a few days to let my body heal or what? Any one have suggestions?

WillKuenzel
10-02-2003, 03:07 PM
I'd rather workout than do cardio but cardio might be a bit better for the cold if you have to do something. If you are sick though, the drop in calories while not feeling well, might make up for what you don't do in the gym.

SquareHead
10-03-2003, 10:47 AM
Didn't go to the gym today or yesterday. It's kind of weird. I want to go but I have a headache and my body just feels tired as hell. I am just dropping carbs down around 10 a day and doing no extra working out. Ive also started supplementing with caffeine.

Up date. Body feels like shi+. And I swerve in traffic.

WillKuenzel
10-03-2003, 10:57 AM
Get some Zinc cough drops or something. Those always help me with colds for some reason. I don't know if there is anything medically linked to it but if not then at least there is a nice placebo effect that takes place. ;)

SquareHead
10-03-2003, 03:22 PM
Dude I am such a B*tch when sick! I have all but stopped eating and jacked up my caffeene intake. :( Someone save me from myself.

GAL YOU'RE

Coke
10-03-2003, 03:31 PM
poor SquareHead dude, with your sick ass...you will live bro - :D

SquareHead
10-04-2003, 11:45 AM
LOL @ CoCoa

So I dumped my diet for the last 3 days of this week. I am starting to feel better already. I decided to feed my body while it's sick so it can fix it's self. Ill start back on Monday with the diet. I picked up some Absolved from 1fast that I hope will be here so I can start it the following Monday. So far in 1.5 weeks of dieting it may sound silly but I see serious changes in the abdominal region body fat. Cant wait to get back to bulking!!!

Any one have any advice for coming off this diet when I am finished? Should I gradually increase the carbs daily or will there be no problems coming off a CKD all in one day?

rookiebldr
10-04-2003, 12:19 PM
Cool to see the effects of dedicated efforts have in only 1.5 weeks. Glad to see you're feeling better.

I haven't tried a ckd diet yet so I have no advice for ya there. :(

SquareHead
10-05-2003, 12:54 PM
Thanks rook. Still not 100% but I am going to stick with the plan and jump back on the diet Monday. Still if anyone has any advise as to stopping the diet please stickem in here. Thanks all. :indian:

galileo
10-06-2003, 05:58 AM
When you decide to end the diet, finish on a refeed. It will help get your system back to a relatively normal state before introducing more calories. Then eat maintenance for a week or so followed by increasing your calories gradually. You'll likely put back less fat this way.

Mik
10-06-2003, 06:56 AM
Good work on the diet Squarehead. Sounds like you're seeing some good results. Hope you're feeling better and can get back at it.

Lemme know how the Absolved works for ya.

SquareHead
10-07-2003, 10:45 AM
Gal: Thx for the advice. Ill try to stick to that closely because I really don't want to put on fat for coming off this diet the wrong way!!!

Mik: Thx bro. I can see the diff in the mirror. I ment to put some pics up this weekend but battery died on the digi cam and I cant find the power cord after the move. I should find that this week and will get some pics up then. Ill keep a really detailed account of the AB solved w/ pictures of ab pinches and before and after pics as well.

Man I gotta give it up to 1fast400. I have always hear people say that the shipping is very very fast. There was some kind of problem w/ the check out I was not aware of. But they emailed me back with in hours of my order which was on Friday night and corrected the problem. I came into work on Tuesday and there it was waiting on my desk. So I was all kinds of stoked on that! Of course the office clowns changed the mailing label to say it was from winstrol, Ny and had it sent to the butthole division but that is really out of 1fast's control.

rookiebldr
10-07-2003, 11:00 AM
I wish their stuff was just as fast coming over the border. **** I hate customs.

Scott S
10-07-2003, 11:22 AM
LOL... butthole division.

Mik
10-07-2003, 11:43 AM
Originally posted by rookiebldr
I wish their stuff was just as fast coming over the border. **** I hate customs.

I hear ya Rook! :swear:

SquareHead
10-07-2003, 11:59 AM
Rook they have no love for us!!

Scott s. Ya actually that started be cause a guy that used to work here was arguing with some people from dell about his personal lappie and started yelling and cursing out this chick that worked for dell. So she had his name and work address and sent him a subscription to everything under the sun. And ordered all these Disney books to him at work as well. One of the mags she subscribed him to was surgical times and had it sent to his name in the butt hole division. lol So we all got a pretty big kick out of that. He used to get samples of KY , time mag, you name it he got it sent here. Classic burn. I was proud of her!! :evillaugh

Saint Patrick
10-07-2003, 12:08 PM
phuck teh keto


me no like keto


*eats a box of donuts

SquareHead
10-07-2003, 05:23 PM
Are they low carb dog-nuts?

Did anyone who owns some AB-Solved notice that the spelled a word wrong? "RECCOMENDATIONS".

Took it easy at the GYM this mornin. Kept my self to three movements. Sickness+Keto=weak.....

Preacher Bicep Curl one warm up bar only
85 x 6
105 x 4

Incline bench DB Press
60 x 7
65 x 4

Dips Warm-up BW x 6
This is where I just felt totally tired
+45 x 6

Mik
10-07-2003, 06:31 PM
Preachers are strong SH.

*leaves before germs spread*

SquareHead
10-07-2003, 06:47 PM
Dude just because they are men of god doesn't make them any different physically... oh umm thanks man the last ones were pretty hard but they felt good. + there was a hot chick near by so I leaned against the preacher curl bench after I was finished and was like.. "I like your spandex pants" as I said that I slipped off of the bench and smashed my head into the mirror breaking it. My hand immediately went over the gaping wound and she came over to me to help. I went to give her a slap on the behind and the blood started spurting from my head all over her face and she ran away screaming. Ok so none of that is true.

Germs owww man. I got the cooty shot. Is this stemming from my trying to taste the your blood?

pooooo-cano

SquareHead
10-08-2003, 10:22 AM
Workout...

CARDIO QUEEN DAY

50 Min on the bike. That is all.

UPDATE: Still sick but getting better. I think cardio may have helped me feel better some. Strange.

:cardioqueen: <---- wish this was a :) on a bike.

WillKuenzel
10-08-2003, 10:26 AM
So much for the perpetual bulk, huh?

Cardio sucks, without a doubt.

galileo
10-08-2003, 10:44 AM
Cardio rocks, you guys suck.

Tryska
10-08-2003, 11:37 AM
ragweed?


do you get that in south florida?

ps - eating a pastrami sandwich right now.....

SquareHead
10-08-2003, 12:08 PM
Well we arent that far from mexico so ragweed... wait you ment... ok ok

Yes tons of it. If it effects you then you sould take some medication for it while you are here.

Tryska
10-08-2003, 01:42 PM
i'm talkign about you and your illness ass monkey.

i've been feleing like crap all week too.

but not nasal congestion allergy crap - just generally like crap.

SquareHead
10-08-2003, 02:30 PM
OH OH lol. Sorry. I though you were asking .... never mind. Nah I don't really have allergies. I a perfect human specimen except for the horrible deformation of my skull and I have some malfunctioning organs.

Sometimes allergies will bother me but not often. I think I just have the average run of the mil common cold.

SquareHead
10-08-2003, 08:13 PM
I just ate some Vienna Sausages. I noticed they use mechanically separated chicken. I want to see this mechanism that separates chickens.

That is all.

Mik
10-09-2003, 08:52 AM
Is that skull deformation from when you slipped off the preacher bench and smashed your head in the mirror?

Was the spandex worth it?

SquareHead
10-09-2003, 10:06 AM
Originally posted by Mik
Is that skull deformation from when you slipped off the preacher bench and smashed your head in the mirror?

Was the spandex worth it?

Skull deformation I believe comes from defective genes. No the spandex was not worth it. It turned out to be a transvestite.

Saint Patrick
10-09-2003, 11:03 AM
Originally posted by SquareHead
I just ate some Vienna Sausages. I noticed they use mechanically separated chicken. I want to see this mechanism that separates chickens.

That is all.

I used to work at 7-Eleven, and they used the same method for the Jerky sticks. Here's how it's done:


They take a chicken carcass that already has all the good parts removed for sale in the supermaket/deli, and they spray it with a high pressure hose, and all the parts that fall to the floor are collected and made into tasty treats like vienna sausages. :burger:

That's mechanical separation!

Y2A
10-09-2003, 01:01 PM
Squarehead, youre a bitch. Carry on :D

SquareHead
10-09-2003, 02:52 PM
Patrick- That is not even close to the level of excitement implied by mechanical separation!! Damnit. Well at least now I know and knowing is half the battle.

Y2A DIE

Coke
10-09-2003, 03:49 PM
Sessions man, sessions... - :D ...j/k

SquareHead
10-09-2003, 04:26 PM
:D

Worked some over time today so no session but dropped the Calories dramatically and am taking lots of caffeine. :D I am all hyped up and tired at the same time. :( but I get to watch survivor to night so stoked on that. Ill do legs tomorrow.

SquareHead
10-11-2003, 11:34 AM
OK I worked out wooooo hoooooooooo!!!!!!!!! yay me..

Power rack: Squats (warm-up) bar x 1 - 2 x 135
PR 225 x 1 Missed the second attempt.
135 x 5
185 x 4

Power rack: Barbell Row
135 x 6
185 x 4

SLDL : drop set

185 x 7
135 x 4

(had to sit down here. I was walking like Ed Norton in American History X after the prison shower scene.)

Calf Rais: Drop set. No warm-up.

130 x 4 (cramping at the top) drop 20 110 x4 (cramping at the top still) Drop 20 90 x 6... Again Edward Norton American History X.

Dips: Warm up BWx4
+45 x 4.5

Then after this I felt physically ill. Ate 3 eggs with some olive oil and fish oil then drank .5 cup of milk and felt allot better.

SquareHead
10-11-2003, 07:42 PM
UPDATE: Entire lower half of the body is super tired!

SquareHead
10-13-2003, 11:36 AM
Ok. Lemme tell you somthing about absolve. If your pump get's stuck and you have to push it down realy hard dont let it land in your palm and splash up into your right eye. I cant give any personal testimony about the left eye but the right eye burns like all hell just broke loose in your cornea and it surges through out that entire side of your body.

so... started absolve today. Ill put some pics up later..

fuzz
10-13-2003, 11:39 AM
Pics of your bloodshot, nearly destroyed eye?

WillKuenzel
10-13-2003, 11:40 AM
That'd rock!

SquareHead
10-13-2003, 03:38 PM
LOL nah not of the eye. Turns out if you turn the bathtub on and stick your head under it like a ranting idiot screaming and cursing like a mad man it will clear up no problem.

Pics of my glaring pasty white body!!!! Yay! Not Andre style tho (as I am not selling anything).

Mik
10-13-2003, 04:47 PM
Originally posted by SquareHead

Pics of my glaring pasty white body!!!! Yay! Not Andre style tho (as I am not selling anything).

You'll never get a business up and running whipping your friends into shaoe with that attitude Mr.! :p

SquareHead
10-13-2003, 06:15 PM
meh=honkey

rookiebldr
10-13-2003, 10:44 PM
Definitely need a tan, whitey.




oh, and you're a big boy too. :cool:

Mik
10-14-2003, 07:40 AM
Lookin good SH! Ya got some good size on ya. Lookin' a little blocky from the neck up no?

Coke
10-14-2003, 08:03 AM
Pic looks alright, but what was for sale bro?? ...keep training white dude! - :D

Xand
10-14-2003, 08:16 AM
Great journal. You've got some nice size too.

SquareHead
10-14-2003, 10:09 AM
Rook- lol I suck at having a tan!

Mik- Thanks mik! I have some serious disfiguration of the skull so I cover it up so that people don't want to vomit.


CoCoa- If you pm me Ill offer you some excel docs for $50 ;)

Xand- Thanks. And thanks for dropin in. Feel free to pm me for my email address so that you may pay pal me donations.

WillKuenzel
10-14-2003, 10:14 AM
Looking large dude! Although pasty for sure. How's the diet going?



*thanks everything that is holy that there was no need for little stars*

Y2A
10-14-2003, 10:44 AM
Hey hot stuff... I mean, um, Squarehead. You look to be about 4% bf, JUST a little more than aka. I cant wait for more pizza and wings, GO BUCS!!!!!!!!

Even though they wont televise the games :rolleyes: :mad: :mad: :mad: :swear:

SquareHead
10-14-2003, 01:02 PM
HY Thanks man. And ya the lack of a tan is very bad! Small children cry when I am at the beach.

Y2A ya man pizza, wings and buccs make you large! :D

Ok work out here we go.

Preacher curls: Warm up- 40 lb x4
70 x 8
80 x 4

Lat Pull down : warm up - pishhh
105 x 6
135 x 4

Flat bench press- warm up pishhh
135 x 6
185 x 1 fail (WHAT THE HELL) :( weak
155 x 4

Shrugs:

90 x 5


Up Date: Ab-Solved makes my tum tum warm. Feeling good so far. I didn't take any measurements because I am lazy and well I am lazy. I am using 4 pumps 12 hours apart. Dropped my cals by a bit taking more caffeine and will go easy on the weights for this last week.

Scott S
10-14-2003, 01:43 PM
Wow.. you weren't kidding. Most people need a round dark spot to cover up their faces. :eek:

SquareHead
10-14-2003, 03:14 PM
:cry: :moon:

Mik
10-14-2003, 04:45 PM
Originally posted by SquareHead

Mik- Thanks mik! I have some serious disfiguration of the skull so I cover it up so that people don't want to vomit.



I am not an animal.....I'm a human being!

SquareHead
10-15-2003, 06:15 AM
Fine fine mik. Since you think this is so danm funny Ill put up a picture of my face. http://www.dodgerblues.com/images/lookalikes/rockydennis.jpg

JustinF
10-15-2003, 06:19 AM
LOL.

:spam:


NIce journal bro. Been reading a while, thought I'd finally post.

Y2A
10-15-2003, 07:02 AM
He doesnt look quite like THAT, but he is pretty ugly :D :angel:

Mik
10-15-2003, 07:06 AM
Originally posted by SquareHead
Fine fine mik. Since you think this is so danm funny Ill put up a picture of my face. http://www.dodgerblues.com/images/lookalikes/rockydennis.jpg

Gee, you really caught your face in a good light. You look better than I expected. :p

SquareHead
10-15-2003, 01:07 PM
Justin - Thanks for the Spam donation mang. I love that stuff I fry it up and bring it to work everyday. Drop by any time.

Y2A - DIE

MIK- thanks man. That shot was actually taken before my high school graduation. I was happy because my step dad is a crazy funny guy. You see I though I was going to go in a t-shirt and jeans but that crazy step dad of mine played a joke on me. It was really funny in retrospect. He was making me get him a beer from the fridge. I opened it up and it was just hanging there my suit for graduation. It was amazing because it fit perfectly no alterations or previous measurements. That guy is a real joker. Cool! I wanted this (http://www.pimphats.com/images003/s1_minky_iceblu.jpg) but got your standard suit.

d-bol_dale
10-15-2003, 01:12 PM
Damn that pcture is enough to make ant guy consider swapping sides. NOT. Love the journal:cool:

Y2A
10-15-2003, 02:37 PM
Originally posted by SquareHead
Y2A - DIE


:(

Taaaaaaaaaaaaaampa
Baaaaaaaaaaaaaaaaay

Brad wins offensive player of the week, Simeon wins defensive player of the week :D

SquareHead
10-15-2003, 05:20 PM
Originally posted by d-bol_dale
Damn that pcture is enough to make ant guy consider swapping sides. NOT. Love the journal:cool:

LMFAO dale!!!!!!!!!!! Thanks man drop in any time.

Y2A - I love it mang. We get respect when everyone is injured! lol

SquareHead
10-15-2003, 05:21 PM
Oh ya work out today...

Did 50 mins on the stationary bike. Still doing the absolved.

Update: errrr....

fuzz
10-15-2003, 08:50 PM
POOP

SquareHead
10-17-2003, 10:27 AM
Ok so today has sucked so far. I had a hard time waking up but when my son decided it was time to play with the iron in bed and smacked me in the face with it I was awake.

So rushed all morning went to the gym for some relaxing cardio. 45 mins on the bike kept the resistance fairly high. Got off went to the shower only to realize I forgot to pack a shirt. Showered dried off with paper towels as I also forgot a towel. Put on my clothes and my nasty ass soaking wet shirt. Drove to a gas station in the hopes of buying some ugly redneck nascar shirt or something of the sort. They had nothing. Drove to Wal-Mart bought a shirt. Took the rodeo to it's limits trying to make it to work on time. Made it an here I am.

Update: UGGG!!!!!!!!!!!!!!!!!!

SquareHead
10-17-2003, 04:03 PM
UPdate:Caffeine makes me not able to function at work.

SquareHead
10-18-2003, 10:57 AM
I fully believe that mixing ephedrine and caffeine can temporally give you ADD. That is all.

Mik
10-18-2003, 11:06 AM
What was that? I wasn't paying attention.

SquareHead
10-18-2003, 11:07 AM
Ha no it's cool. When I take ephedrine I somtimes...

Mik
10-18-2003, 11:09 AM
LMAO!!!

Coke
10-18-2003, 01:15 PM
:withstupi ...I'm with dude, LMFAO - and I don't doubt it -:D

SquareHead
10-18-2003, 02:04 PM
LOL ya this stuff is messing with my brain.

I had to skip the gym today. :( Im all bummed. I want to go so bad but wife had some thing's to do and cant really set the boy next to the power rack and work out so.... I may go do a leg day since I live in Florida and we DON'T TELEVISE THE GOD DA*N BUCCANEERS GAMES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Mik
10-18-2003, 03:25 PM
What's more important? Your wife's running around or your workout? I got in **** today for ditching my chores and working out. But at least your wife is still talking to you I guess. :angel:

rookiebldr
10-18-2003, 10:30 PM
Originally posted by SquareHead
I fully believe that mixing ephedrine and caffeine can temporally give you ADD. That is all.

Is that my problem, I've been taking ec much too long.


Mik, teach me, please? :D :D

EdgeCrusher
10-18-2003, 10:42 PM
Originally posted by SquareHead
I fully believe that mixing ephedrine and caffeine can temporally give you ADD. That is all.

I've found it actually helps me with mine.

galileo
10-20-2003, 05:48 AM
This journal is officially the suck.