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Pup
06-30-2003, 07:19 PM
Yea, pretty damn cool title for a journal ain't it ;)

Well, i had the old journal for what seemed like ever, so i decided to find something that fit my personality and my goals, this title *which was inspired by my homegirl CG* reflects the "real" Pup, always fighting the system, wanting to improve myself and my environment...okay, enough with the eloquent speech, lets talk about some damn goals.

Bodybuilding goals...my next planned show is next summer, a bunch of us from WBB are gonna do it, my good friend beercan and i will be competing in the same class, we have a lil bet going as well. This fall i will be doing a hardcore lean gain, how hardcore, for legal purposes lets just say i don't plan on doing anymore tested shows ;) After that i will maintain til april, at which time i will begin my contest phase...that will be outlined later as i begin to formulate my plan of attack.

Life stuff...keep working on my damn degree, eventually i'll have this sucker done and can finally move to NC where i can teach high school and play golf year round :)

Ok, now to the training.

My brother powerman has designed me a nice hypertrophy specific periodization plan which i am currently using, basically its four weeks that vary intensity and rep ranges, i'll be implementing drop sets and **** like that.

My nutrition is basically just gonna be the zig-zag method, bulk phase in the fall, maintenance in spring, diet in summer, nothing fancy, just gonna stick to the basics and kick ass.

Ok, that's all of that crap...here's what i did today.

Diet
m1-oatbran pancakes
m2-protein pudding, grilled ham and cheese
m3-protein shake
m4-8oz chicken, 1/2 cup pasta sauce, 1 package ramen w/o flavor packet
m5-2oz corn tortillas w/salsa

Training
bench 200x8, 210x8, 220x8
dips bwx10, 3 sets
peck deck 100x8, 110x8, 120x8
cable x-overs 40x8, 50x8, 60x8

cardio...15 min on treadmill, varying inclines

comments...i've decided to go back to 2x/day cardio sessions til i'm satisfied with my leaness, i've been slacking on the diet and look like a fat cow

rant...i'm sick of craving sugar, make the damn cravings stop!

carolinagirl
06-30-2003, 07:41 PM
w0rd!

Franjipani
06-30-2003, 07:53 PM
Originally posted by Pup
Bodybuilding goals...my next planned show is next summer

Bloody ingenious journal title:thumbup:

Looking forward to seeing you at your show muffin:D

RG570
06-30-2003, 08:45 PM
can't have a new journal without some :spam:!!!

BennettBoy
07-01-2003, 07:31 AM
Originally posted by Pup
This fall i will be doing a hardcore lean gain, how hardcore, for legal purposes lets just say i don't plan on doing anymore tested shows ;)

Dammit, this just isn't fair. :D You guys know I'm too old for all this.

Nevertheless, good luck with your new goals bro! Can't wait to do the show with you guys next summer.

Coke
07-01-2003, 08:05 AM
Your plan sounds like a winner - there is no way you can lose man. And thumbs up to bro for the program

:spam:

WillKuenzel
07-01-2003, 09:45 AM
I can't wait for this show! We'll rock that stage!


Have you considered a refeed type diet? I'm still losing weight (hopefully fat, as I'm still just as strong) while not really craving too much at all. After a day of refeed you couldn't force feed me sugar.

Good luck with it too. I don't think tested competitions are going to be in my future either. :D

And hurry up and move to NC! We'll hit a few workouts.

Pup
07-01-2003, 08:38 PM
Craig...i can't wait to do that show with you man.

Cocoa...thnx bro, hopefully i can rip **** up on stage.

HY...you know it brotha...and trust me, once my degree is finished i will be a permanent resident of NC.

oh yea...about the refeed thing, the zig-zag diets are similar to the refeed diets, 5 days of calorie deficit, 2 days of calorie surplus, pretty basic.

Budiak
07-01-2003, 09:14 PM
Title sounds a little...Eurotastic to me.





Good luck...?

Pup
07-01-2003, 09:19 PM
if you are insinuating my title has a french connotation to it i will cut off your testicles and feed em to you, viva la revolucion is in honor of my brethren to the south in mexico, never again associate me with the french...or you will be sacrificed.

the doc
07-01-2003, 09:27 PM
:spam:itty :spam:

the doc
07-01-2003, 09:28 PM
dude i starteed a new journal today... were becoming like him!

*points at monstar*

carolinagirl
07-01-2003, 09:32 PM
DAMN. No need to get nasty, there, doc. I'm telling.


Is there a moderator in the house?



...........oh.




;)

Pup
07-01-2003, 09:41 PM
Ok WTF...concurrent posts of french association and alluding to monstar-ism, any more of this nonsense and you're all banned!

WillKuenzel
07-02-2003, 09:39 AM
Bwhahahahaha...

Pup is a french Monstar. :eek:










:hide:

ElPietro
07-02-2003, 09:42 AM
Hey Pup,

Whatsup bro, awesome journal man. Although, I feel like I should be wearing a frilly white silk shirt, and speaking in a french accent in here.

:cool::cool:

:hide:

the doc
07-02-2003, 12:12 PM
Bonjour!


LMAO!!!

ElPietro
07-02-2003, 12:37 PM
Originally posted by Pup

Je m'appelle Rob. Bienvenue ŕ mon journal. :french:



:eek:

PowerManDL
07-02-2003, 12:57 PM
Hey bro, good work on the weights bro. Seriously good strength bro.

:thumbup: :thumbup:

the doc
07-02-2003, 01:07 PM
Viva la MOnstar!!!

Bam Bam
07-02-2003, 01:25 PM
lol damn if i knew i could be entertained this much here i wouldnt have just chopped Cacks woman

Pup
07-02-2003, 06:32 PM
Damn you all!

Diet *this is quite amusing*
m1-bowl of cereal, snack pack of cookies, snack pack of ritz
m2-12 inch chicken sub from subway
m3-hamburger, 2 packs of cheese crackers
m4-not sure yet

Training
front db raises 25x8, 30x8, 35x8
lateral raises 30x8, 35x8, 40x8
bent over laterals 20x8, 25x8, 30x8
skulls 65x8, 85x8, 105x8
preacher curls 65x8, 85x8, 105x8

cardio...20 min on treadmill, varying inclines

random sh!t...it was like 90 degrees again today, played some golf, my swing is still teh suck, damn shoulder injury has plagued my game :swear:

rant...**** all of you who called me monstar, you will pay severly for your insolence :bash:

Bam Bam
07-03-2003, 08:36 AM
where is monstar anyway ?

I havnt had anyone ask for a cock shot in a while

btw nice diet ;)

the doc
07-03-2003, 10:01 AM
ROFL@ bammer

ectx
07-03-2003, 12:40 PM
French?!?!?! pfft...Spanish! ˇViva la revolucion! Arriba with everything pup.





From the ectx legal department:
Originally posted by Pup
random sh!t...it was like 90 degrees again today, played some golf, my swing is still teh suck, damn shoulder injury has plagued my game :swear:


the use of "random sh!t™®" is protected under the laws of me. I expect full royalties.

ElPietro
07-03-2003, 12:54 PM
Rojb's been pretty quiet lately....I hope he's not spending more time on something foolish like keeping a journal on a penis enlargement forum... :eek:

the doc
07-03-2003, 03:43 PM
bahhahahahhahahahhh

Pup
07-03-2003, 08:19 PM
Once again...**** all of you.

Diet *still ****e, but i promised CG i'd post it*
m1-4oz chicken breast, package of ramen noodles
m2-bowl of lucky charms
m3-bottle of sobe, 2 granola bars
m4-1/2lb cheeseburger, 2oz chips
m5-2 turkey hot dogs

training
deads 315x8, 365x8, 405x6
bb rows 185x8, 195x8, 205x4
v-bar pulldowns 180x8, 190x8, 200x4
pull-up/pull over supersets bwx6/40x6, bwx6/50x6, bwx6/60x5

random sh!t...worked all damn day, its still hotter than southern woman in a g-string

YoBrickWall
07-03-2003, 09:17 PM
yo pup- beer tent is close friday. so ill see yo sunday

ybw

Pup
07-03-2003, 09:31 PM
damnit...maybe we'll go to loggers for a cocktail after i get outta work.

Sara
07-04-2003, 06:58 PM
Hey pup nice journal! If your on a bulk I say don't go crazy on the intake just post!!

Pup
07-05-2003, 05:44 AM
Thnx sara...actually what i'd be doing was a lean gain, but the last two weeks that's been crap cause my motivation has left, so i'm stuck needing to drop about 10lbs now, so, probably starting monday i will go into diet mode and see if i can knock off this fat i've accumulated.

Btw, welcome to my journal :)

rookiebldr
07-05-2003, 05:51 AM
LMFAO already!

Franjipani
07-05-2003, 07:12 PM
Originally posted by Pup
random sh!t...worked all damn day, its still hotter than southern woman in a g-string

*lol*

Hope all went well on the golf course the other day :D

Pup
07-06-2003, 02:19 PM
Rookie...don't make me hurt you

Frannie...its all good, thnx :)

Diet...cheat day, start the hardcore diet tomorrow

m1-grilled stuffed burrito
m2-cheese and crackers, a strawberry smoothie, some ben and jerry's ice cream
m3-probably some chicken and taters

Training
narrow squats 275x5, 335x5, 375x5
deep squats 275x5, 285x5, 295x5
leg press 8px8, 10px8, 12px8, 14px8, 16px8, 18px8
leg curl 90x8, 100x8, 110x8
leg ext 250x10, 230x10, 210x10, 190x10, 170x10

cardio...none

random sh!t...i was hungover as hell, we had a jungle juice party last night, my head hurts so bad my eyebrows hurt

Allie
07-06-2003, 08:28 PM
Rob I still call shot gun on getting to spray you with Pam at your next show! ;)

And I know you can kick some ass of a midget with a bad Long Island accent *lol*

Pup
07-07-2003, 07:23 PM
Allie...you're on *btw, next show is in marquette*

Diet *teh rox0rz*
m1-oatbran pancakes
m2-chicken w/rice
m3-protein pudding
m4-ground beef w/rice
m5-post workout shake
m6-ground beef w/2oz mixed nuts

training
bench 225x5, 235x5, 245x4
dips +25x5, +35x5, +45x5
db flyes 30x5, 40x5, 50x5
pec deck 120x5, 140x5, 160x5
cable x-over drop set 40x6, 35x6, 30x6, 25x6, 20x6

abs...about 200
cardio...2 mile walk/run

random sh!t...diet was totally awesome today, workout was pretty good, weather was finally decent and i wasn't hungover...yea for me!

carolinagirl
07-07-2003, 07:26 PM
You SO rule.


Pup = teh r0x0rs!!

WillKuenzel
07-07-2003, 07:35 PM
My diet could kick your diet's ass. Nevermind the fact that I'm full of it! :p

Good job on the cardio! You won't find me doing that.

ElPietro
07-07-2003, 07:43 PM
:cool::cool:

Pup
07-07-2003, 07:55 PM
Originally posted by HomeYield
My diet could kick your diet's ass.

Pfft...you couldn't diet your way out of a fat girl's ass, come back when you learn some skill...bitch!

Pup
07-09-2003, 05:10 PM
Diet...*not too shabby*
m1-oatbran pancakes
m2-ground beef w/brown rice
m3-roast beef sandwich w/pretzels
m4-protein pudding
m5-chicken w/brown rice
m6-gonna be 4oz ground beef

kcals ~2700

training
front db raises 35x5, 40x5, 45x5
lateral raises 35x5, 40x5, 45x5
bent over db raises 30x5, 35x5, 40x5
preacher curls 85x5, 105x5, 125x2
skulls 85x5, 105x5, 125x1

cardio...2 mile walk *glute was too sore to run*

random sh!t...my scale weight isn't changing, but the clean eating has me feeling better, and my skin feels a bit tighter

the doc
07-09-2003, 05:25 PM
same here... scale losses have leveled off a bit, but just eating less has dropped a lot of bloat and i feel much better and a bit more tight

rookiebldr
07-09-2003, 08:52 PM
Originally posted by Pup
Rookie...don't make me hurt you



If that means we get to training together and I hurt from you pushing me to the LIMITS!!!!, then ok. Otherwise :hide:

And I think I need to clean up the diet a bit and lose this bloat! ugh.

Pup
07-13-2003, 07:20 PM
Diet...better than its been, all the 5lbs i dropped over the week was destroyed with a weekend of boozing and junk food...i will not drink again til i'm 170lbs.

Training
narrow squat 285x8, 305x8, 325x8
deep squat 265x8, 275x8, 285x8
sldl 225x6, 245x6, 265x6 *i know, its light*
leg press 14px8, 16px8, 18px8...no drop set this week
leg ext 210x15, 230x15, 250x15, 250x20

that's it

Pup
07-14-2003, 07:29 PM
Diet...*back to decentness*
m1-1/2 cup cottage cheese, 1 cup oat bran cereal
m2-4oz ground beef, 1/2 cup cottage cheese, 1/2 cup pineapple
m3-4oz chicken, 48g rice cakes
m4-protein pudding, 2oz tortilla chips
m5-1/2 cup oats, 2tbsp pb, 2tbsp sorghum molasses
m6-10oz steak, 2oz tortilla chips

Training
dips +25x8, +35x8, +45x8
bench 205x8, 215x8, 225x5
peck deck 120x8, 140x8, 160x8
cable x-overs 30x8, 40x8, 50x8

cardio...2 mile am walk, 2 mile pm walk

comments...nice session, glad i didn't eat like a beached whale today

Coke
07-15-2003, 12:32 PM
Nice sessions dude, but how can you go wrong?

The walks, i love em - you can't beat em mainly in the summer but anytime is fine for me...

Alex.V
07-16-2003, 12:42 PM
Rob, I'm sure you've addressed this, but on this slow-ass computer it takes hours to load a page... what's the tempo/intensity like on those two mile walks?

Pup
07-16-2003, 07:25 PM
moderate intensity alex...about a 4mph pace, relatively brisk

Today's stuff

Diet
m1-1 cup cereal w/1/2 cup cottage cheese
m2-grilled ham and cheese, mini bag of pretzels
m3-protein pudding
m4-1 cup oats, 2tbsp honey, 2tbsp pb
m5-10oz steak, 2 medium baked potatoes

Training
front db raises 25x8, 30x8, 35x8
lateral raises 30x8, 35x8, 40x8
bent over lateral raises 25x8, 30x8, 35x8
preacher curls 70x8, 90x8, 110x4
skullz 70x8, 90x8, 110x5
wrist curls 65x8, 85x8, 105x3

cardio...2 mile walk
abs...about 100

random sh!t...good session, solid diet, long ass day at work, i'm whipped

Narcissus
07-17-2003, 03:41 PM
pup - i found the answer to that question i was asking you, about minimizing the amount of fructose on the refeed days:

"The primary determinate of leptin expression is glucose metabolism (41). This gives us a really good idea of the macronutrient profile of our refeed. Fat, fructose, protein, and alcohol do not have the same effect o_n leptin expression that glucose does.

Assuming we have not created drastically low leptin levels, our refeed will be between 20 and 50% ABOVE maintenence, for 12-48 hours -- the higher the calories, the shorter the refeed -- there are arguments in support of both. If they are drastically low, 5-7 days of 20% above is recommended. In general, the lower you are below your natural bodyfat setpoint, and the longer or more drastic your diet, the more frequent the refeed.

Because we are eating above maintence, we are most likely accepting some fat gain (though, if leptin levels are really low, the opposite could very well occur due to increases in metabolic rate as leptin is increased), so we want to get the most bang for our buck. Thus, our primary macronutrient will be carbohydrates that enter the blood as glucose -- this means glucose, glucose polymers such as maltodextrin, and starches. Insulin also potentiates glucose stimulated leptin production (13, 41), thus high GI carbs are most ideal. Protein should be 1g/lb, and a bit of fat and fructose in foods you enjoy is acceptable, but the rest is non-fructose carbohydrates. "

if you want the whole article, drop me a PM.

Reinier
07-17-2003, 05:46 PM
VIVA FIDEL! VIVA CHE!! VIVA LA REVOLUTION!!!!!!!!!!!!!!!!

Pup
07-17-2003, 08:25 PM
Narc...thnx bro :)

Reinier...no communist supporting in my journal tuttut

Reinier
07-18-2003, 01:22 AM
[broken spirited caribbean voice] Zee Cuban Revolution, is proof, we can overthrow an oppressive capitalist government, by means of guerilla warfare! We can win this arms struggle my comrads [/broken spirited caribbean voice]

Budiak
07-18-2003, 03:11 AM
Ahh Castros Cuba. Where all are fed, given medical care, and the elderly are shipped to America so they wont have to give THEM medical care!

VIVA! VIVA! VIVA!



Anyways.


Rob, you so crazay!

AdamGberg
07-18-2003, 03:35 AM
Kill Whitey

oops


i mean, viva the revolution!!

Pup
07-19-2003, 06:52 AM
lol...cocksuckers

Yesterday's stuff
Diet...pretty clean, about 3k

Training
bb rows 185x8, 195x8, 205x6
one arm cable rows 110x8, 120x8, 130x8
vbar pulldowns 180x8, 190x8, 200x8
pull-up/pullover supersets bwx6/60x6, 3 sets

cardio...2 mile brisk walk

random sh!t...good session, diet was spotty cause i did some traveling...on the bright side, i'm the owner of a new eyebrow piercing :)

Pup
07-23-2003, 08:31 PM
Hmm...looks like its time to update this biatch, sorry i've been lax, but real life calls, havn't had much time to be on here.

Leg workout *sunday*
narrow stance squats 225x12, 245x12, 265x12
deep squats 185x12, 205x12, 225x12
sldl 135x12, 225x12, 275x12
leg press 14px15, 16px15, 18px15
leg ext 250x20, 3 sets

Chest workout *monday*
dips bwx12, 3 sets
bench 165x12, 175x12, 185x12
pec deck 100x12, 120x12, 140x12
x-overs 20x12, 25x12, 30x12

Arm workout *today*
front db raises 15x12, 20x12, 25x12
lateral raises 20x12, 25x12, 30x12
bent over db raises 15x12, 20x12, 25x12
cgbp 135x12, 145x12, 155x12
preacher curls 65x12, 75x12, 85x12
wrist curls 65x12, 75x12, 85x12

diet...its been pretty solid with a few minor slip-ups...but skin is tighter and pants are fitting good again.

Pup
07-28-2003, 09:02 PM
Ah yes...pre-contest dieting has arrived...14 weeks out, started a couple weeks early so i could play with ratios.

Diet
m1-oatbran pancakes w/ 1/2 cup cottage cheese and 1/2 cup pineapple
m2-protein shake
post workout-1 cup oats, 4tbs honey, 2tbsp pb
m3-8oz chicken, 4oz pasta
m4-protein shake
m5-10oz steak w/can of green beans

Training
dips +25x8, +35x8, +45x8
bench 205x8, 215x8, 225x8
pec deck 130x8, 150x8, 170x8
cable x-overs 30x8, 40x8, 50x8

cardio...2 mile brisk walk

comments...finally i can diet again *dances around*

carolinagirl
07-28-2003, 09:10 PM
*dances around too*

Pup
07-30-2003, 04:57 PM
Diet
m1-2 bagels
m2-protein shake
m3-8oz ground sirloin, 1/2 cup cochee w/1/2 cup oranges
m4-protein shake
post workout 1 cup oats, 4tbsp honey, 2tbs pb
m5-8oz chicken, 6oz potato

Training
front db raises 30x8, 35x8, 40x8
lateral raises 40x8, 45x8, 50x8
bent over lateral raises 30x8, 35x8, 40x8
bb preacher curls 65x8, 85x8, 105x4
cgbp 175x8, 185x8, 195x8
wrist curls 60x8, 80x8, 100x5

comments...diet was solid, training went well, all around a decent day :)

Pup
08-01-2003, 06:36 PM
Diet
m1-oatbran pancakes
m2-protein pudding
m3-5oz sirloin steak
m4-protein shake and snack pack of cashews
pre-workout-1 cup oats, 4tbsp honey, 2tbs pb
m5-5oz sirloin steak, sweet potato pancakes

Training
bb rows 185x8, 195x8, 205x8
vbar pull downs 180x8, 190x8, 200x8
one-arm cable rows 110x8, 120x8, 130x8
pull-up/pullover supersets, bwx6/60x6, 3 sets

cardio...30 min on treadmill

comments...good session, diet was really on point today, worked totally ****ing sucked ass :swear:

Pup
08-03-2003, 01:57 PM
Diet
m1-oatbran pancake
m2-protein pudding
pre-workout bottle of gatorade
m3-4oz pork tenderloin, 4oz potatoes
m4-gonna be some chinese food...prolly mongolian beef and fried rice
m5-maybe a protein shake...depending on how many cals i consume at the chinese place

Training
narrow squats-335x5, 355x5, 375x5
deep squats 295x5, 315x5, 335x5, 385x1, 405x1 *miss*
sldl 315x5, 365x5, 405x3
leg press drop set 18px10, 16px10, 14px10, 12px10, 10px10, 8px10
leg ext drop set 250x10, 230x10, 210x10, 190x10, 170x3

abs...about 100

comments...great leg day today, holy **** i'm sore...diet has been solid all weekend, i'll make sure to keep it clean as possible at the chinese place :)

WillKuenzel
08-04-2003, 09:20 AM
Seeing your leg days make me want to cry. Bastard. :D

How many calories you totaling nowadays?

Pup
08-04-2003, 06:10 PM
Diet
m1-oatbran pancakes
m2-protein pudding
m3-grilled ham and cheese, snack bag of pretzels
m4-32 oz bottle of powerade *pre-workout*
m5-6oz pork tenderloin, 2oz tortilla chips
m6-might be a protein shake if i decide to eat again

Training
dips +60x5, +70x5, +80x5
bench 225x5, 235x5, 245x4
pec deck 160x5, 180x5, 200x5
cable x-overs 50x5, 60x5, 70x5

abs-100
cardio-30 min on treadmill

Will...calories have been between 3000 and 3500, more or less just trying to remember what it is to eat good...next week i will tighten up to about 2700 kcals on off days, 3200 on training days...which means no more grilled ham and cheese, no more pretzels, basically all clean sources...oh yes, the joys of contest dieting.

Pup
08-06-2003, 07:25 PM
Diet...not that great, got stranded 100 miles from home with no food, had to settle for eating out, meh
m1-oatbran pancakes
m2-bowl of clam chowder, 2 biscuits, shrimp linguini
m3-6 inch chicken breast sub from subway
m4-1/2 cup cottage cheese, 1/2 cup mandarin oranges

Training
lateral raises 40x5, 45x5, 50x5
front db raises 35x5, 40x5,45x5
bent over lateral raises 35x5, 40x5, 45x5
cgbp 205x5, 215x5, 225x3
bb preacher curls 65x5, 85x5, 105x5

cardio...30 min on treadmill

comments...****ty day, popped a seal on the tranny 100 miles from home, ****ed the whole day, i am not a happy camper right now :mad:

WillKuenzel
08-07-2003, 07:45 AM
Sorry to hear about the car problems man. Definitely not something you want to have to deal with, especially that far from home too.


Sorry about that pansy workout too. :p

YoBrickWall
08-07-2003, 09:12 AM
yo- nah, dont feel sorry for him. the pooch could use the walk for cardio

ybw

IceRgrrl
08-07-2003, 02:48 PM
Originally posted by Pup
random sh!t...good session, diet was spotty cause i did some traveling...on the bright side, i'm the owner of a new eyebrow piercing :)

:eek: Pictures please :D

And :spam:

Pup
08-09-2003, 04:20 PM
Originally posted by HomeYield
Sorry about that pansy workout too. :p

This isn't some pansy like Budiak's journal...i do all my **** strict...oh yea, another thing...when you are as pretty as me, then talk about my pansy workouts...biatch!

Pup
08-09-2003, 04:21 PM
Originally posted by IceRgrrl


:eek: Pictures please :D

And :spam:

...i'll try to get some pics up eventually...and thnx for the spam :)

carolinagirl
08-09-2003, 05:35 PM
Originally posted by Pup
...when you are as pretty as me, then talk about my pansy workouts...biatch!

HY's just jealous.

Dedicated
08-09-2003, 08:00 PM
Namas vine a dar te un poquito de :spam: para que no te pongas flojo:evillaugh

Pup
08-09-2003, 08:33 PM
No Habla espanol bueno...but thnx for the spam :)

Coke
08-10-2003, 07:40 AM
:hello:

You have some good numbers but I am approaching them - so look out!

Pup
08-10-2003, 07:53 AM
...and i'll tell you the same thing i tell everyone else...you may be bigger than me, you may be stronger than me...but you will never be as pretty as me.

YoBrickWall
08-11-2003, 10:47 AM
yo pup- got some bad news. the npc show in the u.p. has been cancelled this year. but the good news is we get to pig out

ybw

WillKuenzel
08-11-2003, 02:05 PM
That'll give him plenty of time to get ready for that show down here. He'll need it to get bigger! :D

Pup
08-11-2003, 04:06 PM
YBW...ain't that some ****...ah well, guess i can go back on the candy sooner than i planned.

Will...blow me you big bitch, you better get bigger if you think you'll have a chance to beat me in the overall....bwhahahahhahaha

Diet...kinda low in calories so far, but i'm sure it'll get better

Training
dips bwx15, 3 sets
bench 210x8, 215x8, 220x8
flyes 30x8, 40x8, 50x8
cable x-overs 30x8, 40x8, 50x8

cardio...jogged 1 mile

adios :cool:

YoBrickWall
08-11-2003, 07:04 PM
yo pup- kinda pisses me off. i went shopping last night and bought all the food for the diet when i could have bought pizza.

there is a show the first of nov in grand rapids. even drug tested. let me know. i kinda hope yo want to blow it off till next yr though

ybw

captain piddles
08-11-2003, 07:49 PM
took a short vacation but im back
hows everybody doing?

heres a picture of dinkrock in arizona
if you rub it it will erupt

captain piddles
08-11-2003, 07:50 PM
was reading the journal
looks like some great workouts
great job buddy !

lilGreg
08-12-2003, 09:44 PM
the pup ain't nothin, he may be pretty but he's a wanna be big

YoBrickWall
08-13-2003, 06:33 AM
yo- whoever said he was even pretty?

ybw

WillKuenzel
08-13-2003, 07:43 AM
:withstupi

That's just one of his own delusions of grandeur.



When you going to add some weight to those dips?

lilGreg
08-13-2003, 06:50 PM
hey homeyield, you don't want none of the wall, he'll come crashing down on you.

ElPietro
08-13-2003, 07:22 PM
Hey Rob,

You're awesome bro. I wish I could be like you bro. Take it easy bro.

Pup
08-14-2003, 07:08 AM
greg...wannabebig? how about you cut down to my bodyfat and we'll see who's small.

ybw...kiss my ass

will...that gym had no dip belt, neither does my gym, at the home gym i'll generally put dumbells b/w my feet cause the lazy gym owner can't go out and buy a damn belt.

pietro...no, i will not show you a picture of my penis...so stop asking :swear:

Yesterday's stuff
Diet

m1-protein pancakes
m2-protein shake
m3-protein pudding
m4-cottage cheese and pineapple
m5-8oz ground beef
m6-protein pudding

Training
front military press 95x8, 115x8, 135x8
front db raise 25x8, 30x8, 35x8
bent over db lateral 25x8, 30x8, 35x8
cgbp 190x8, 195x8, 200x8
bb preacher curls 65x8, 75x8, 85x8

cardio...20 min on treadmill

comments...good day of dieting and training, today is an off day, so maybe i'll go do some cardio tonight...diet will be on point again.

YoBrickWall
08-14-2003, 09:50 AM
yo pup- such harsh words for an ugly little man

ybw

Pup
08-14-2003, 09:54 AM
ybw...you're cruisin for a bruisin you neanderthal skinhead...the dark ages called, they want their hairstyle back

YoBrickWall
08-14-2003, 01:01 PM
yo pup- lmao. nice word. let me make it simple, only fags dye ther hair. bahahaha.

ybw



ybw

ElPietro
08-14-2003, 01:07 PM
Originally posted by Pup
pietro...no, i will not show you a picture of my penis...so stop asking :swear

Lol! Ok bro, sorry man. I'll just have to check your penis journal out on that enlargement forum then huh bro?

Bro?

:confused::confused:

Pup
08-14-2003, 09:21 PM
Originally posted by YoBrickWall
yo pup- lmao. nice word. let me make it simple, only fags dye ther hair. bahahaha.

ybw



ybw

stfu you bald bitch...you don't even have hair to dye.

YoBrickWall
08-14-2003, 11:44 PM
yo pup- are yo doing back tomorrow? what time? also yo gonna do some deadlifts at all? i might depending on how i feel

ybw

Pup
08-17-2003, 02:12 PM
Diet...low in cals so far, i'll try to update later

Training
narrow squats 245x12, 265x12, 285x12
deep squats 205x12, 225x12, 245x12
sldl 225x12, 255x12, 285x12
leg press 16px15, 18px15, 18px15
leg ext 250x25, 250x25, 250x23

comments...good session, i'm tired as hell

YoBrickWall
08-17-2003, 02:36 PM
yo pup- yo tired, im whipped as hell.
i tie my squat from last week.410 for two. hopefully ill have more energy next week to get 3 of them

ybw

WillKuenzel
08-17-2003, 05:17 PM
Originally posted by HomeYield
Seeing your leg days make me want to cry. Bastard.

:withstupi

YoBrickWall
08-20-2003, 07:24 PM
yo pup- just wanna say thanks for pushing me the last month. i really needed it. i felt lik i wanted to drop completely out. thanks again bud.

ybw

Franjipani
08-23-2003, 12:21 AM
Originally posted by Pup
ybw...you're cruisin for a bruisin you neanderthal skinhead...the dark ages called, they want their hairstyle back

*lol* @ this (sorry ybw) :D

:hello: Hey pupsicle just popped in for a visit.... good to see you are as cheeky as ever !!!

YoBrickWall
08-24-2003, 09:01 AM
yo franjipani- yo can laugh now but wait till yo see pup since he shaved his goatee. he cant even get into a pg movie without an adult.

YBW

Pup
08-31-2003, 08:01 PM
*blows dust off journal*

wall...the goatee is back and i'm pretty as ever...btw, we gotta push each other, no one else is capable of doing what we do

frannie...i have reached new heights of "cheekiness"

Diet...meh, cals are ok, but need to be a bit cleaner tomorrow

Training...close your eyes will, this might hurt
deadlift cycle 225x8, 275x5, 315x3 *4 sets*
narrow squats 350x5, 370x5, 390x5
deep squats *just past parallel* 335x3, 355x3, 375x3
sldl 365x3, 405x3, 425x2
leg press drop set 18px10, 16px10, 14px10, 12px10, 10px10, 8px10
leg ext drop set 250x10, 230x10, 210x10, 190x6 *i know, i'm a bitch*

cardio...hahahha, you try doing cardio after that session

comments...great leg day, i've decided that on leg days i'm only going to vary the rep ranges on deep squats, 3 reps on sldl makes me feel dirty.

RG570
08-31-2003, 08:24 PM
j/c! a leg session like that would kill most mortals!

and I still feel you're only half a man without facial hair. good job on the goat.

carolinagirl
08-31-2003, 08:32 PM
*sneezes from the dust*



Originally posted by Pup
....3 reps on sldl makes me feel dirty.


I thought you liked that. ;)

the doc
08-31-2003, 08:43 PM
Howdy Rob!!!

osrry I missed you on MSN, did you catch the game?

Pup
09-02-2003, 06:38 PM
diet...started CKD today
m1-6 strips bacon, 4oz ground beef
m2-1/2 cup cochee, 2oz heavy creme, 1 scoop protein powder
m3-2 bratwursts
m4-8oz ground beef, 2 slices cheese
m5-2 bratwursts

Training
bench 235x3, 245x3, 255x2
incline 145x5, 155x5, 165x5 *pussy i know, but have to get back in the groove*
dips bwx10, 3 sets
db flyes 35x5, 45x5, 55x5

cardio...30 min on treadmill

comments...took about 6 hours to get in ketosis, refeed schedule is 36 hours starting friday at 2, ending saturday night.

Alex.V
09-02-2003, 08:35 PM
Originally posted by Pup

m3-2 bratwursts
m5-2 bratwursts


:drooling:

Coke
09-03-2003, 07:22 AM
No wait a moment, don't get no groove on just yet - let me pass you up a little bro - :)

j/k but once I recharge there is a chance for me...

Pup
09-03-2003, 08:37 AM
Alex...they were grilled too!

Cocoa...you live in a nice dream world.

WillKuenzel
09-03-2003, 08:47 AM
Grilled bratwursts?!

I'd rather have livermush.

Pup
09-03-2003, 09:42 AM
Originally posted by HomeYield
Grilled bratwursts?!

I'd rather have livermush.

That's because you're a tool, go back under the rock you crawled out of.

WillKuenzel
09-03-2003, 10:17 AM
Tool?! Its better than being a pirate you black bearded, one-eyed, pegged legged, hook-for-hand wuss!

IceRgrrl
09-03-2003, 03:38 PM
So...why is Central Michigan U. deluded enough to think that they should be D-I? And why does Michigan have them on their schedule? Not a very exciting opening game and not a good test for the Wolverines...pfft!


*throws day old trout back in pup's backyard*

carolinagirl
09-03-2003, 04:32 PM
Mmmmm. Keto sounds delicious.

YoBrickWall
09-03-2003, 07:03 PM
yo HY- come on give pup a break. remeber last yre when meal four and five were hotdogs. he has moved up to brauts now.

YBW

Pup
09-03-2003, 07:20 PM
Diet
m1-6 strips bacon, 6oz steak
m2-1/2 cup cochee, 2oz heavy creme, 1 scoop protein powder
m3-2 brats, 2 pepperoni sticks
m4-2 keto cookies *secret recipe* 8oz chicken w/1/2 cup fat free cheese

Training
nada...woke up late and didn't get in the gym, will do back tomorrow with shoulders

comments...a very blah day, glad when i can train tomorrow

Molly...i concur, this weekend at Houston is no contest either...*throws week old rotten salmon in molly's jeep*

Will...call me a pirate again and i may do your class at the show, don't piss me off!

Heatherer...i've found a way to make it interesting

YBW...i've found that brats taste better

WillKuenzel
09-04-2003, 09:24 AM
Rob = http://home.carolina.rr.com/homeyield/bikke.gif

YoBrickWall
09-04-2003, 10:05 AM
yo- what kinda pirate.......BUTT PIRATE.

YBW

IceRgrrl
09-04-2003, 10:38 AM
Originally posted by HomeYield
Grilled bratwursts?!

I'd rather have livermush.

It all makes me hungry...

And let me add that it is damn hard to find real bratwurst in upstate NY...there's some national brand that makes a sausage that they call a bratwurst, but it's not the same! :swear:




*throws month old mackerel in pup's gym bag*

rookiebldr
09-04-2003, 11:49 AM
IceRgrrl, don't you think that bag smells enough already?

WillKuenzel
09-04-2003, 11:52 AM
LOL, yeah, that's probably like tossing an air freshner in there. Especially with all the other dead fish that pirate has been storing away.

Pup
09-04-2003, 05:56 PM
YBW...for someone that hasn't seen pussy since the beatles you talk a lotta yak

Molly...*throws 3 day old can of tuna in your underwear drawer*

Will...you are treading on thin ice

Rookie...:cry: you have cut a hole in my heart

Pup
09-04-2003, 06:24 PM
Diet
m1-5 strips bacon, 5oz ground sirloin
m2-2oz cashews
m3-2 brats
m4-protein shake
m5-4oz ground beef, 1 slice cheese, 2 keto cookies
m6-bag of garlic herb shrimp

...starting monday i will be doing macronutrient and calorie breakdowns

Training
deadlift cycle, 2 warmups, 315x3, 3 sets, 325x3
supported row 2platesx5, 3platesx5, 4platesx5
v-bar pulldown 200x5, 220x5, 250x4
pull-up/pullover bwx6/90x6, 3 sets
front military press 135x5, 145x5, 155x5
front db raises 35x5, 40x5, 45x5
bent over lateral raises 35x6, 40x6, 45x6
narrow bench 185x5, 205x4, 225x3

cardio...30 min on treadmill

comments...that'll teach me to miss a damn workout, i'm spent...bodyweight is 183, my keto guru borris is assisting with the refeed and stuff, hopefully after 13 weeks of this nonsense i'll have an 8-pack.

YoBrickWall
09-04-2003, 07:28 PM
yo pup- ummh, how many guys do u know that get hard up and pick up women on the net (T.C.). bahaha.

YBW

WillKuenzel
09-05-2003, 12:40 PM
Rob took his Pirate personality test and ask me to post it for him:
http://www.talklikeapirate.com/fancyboy.html

Bwhahahaahhahahaha!

Pup
09-05-2003, 05:27 PM
YBW...that was way below the belt man.

Will...kiss my royal irish ass

Pup
09-05-2003, 07:17 PM
Diet
m1-6 strips bacon, 2oz cheese
m2-2 keto cookies
m3-1/2 cup cochee, 2oz heavy cream, 1 scoop protein powder
*start refeed*
m4-hershey's cookies and cream milkshake
m5-sweet and sour chicken and white rice
m6-1 pint of ben and jerry's frozen yogurt
m7-6 rice cakes

training
n/a

cardio
n/a

comments...dry weight before m1 was 180lbs, 3lbs fluctuation from last night at the gym, will weigh myself again next friday morning and do bodyfat

YoBrickWall
09-05-2003, 07:44 PM
yo pup- sorry that was low

teehee

YBW

RG570
09-06-2003, 04:44 AM
your diet's almost as good as mine.

sweet and sour chicken + ice cream :drooling:

Pup
09-07-2003, 06:25 PM
Diet
m1-6 strips bacon, 2oz cheese
m2-2 brats
m3-6oz ground beef, 1 slice cheese, 1 piece of beef jerkey
m4-1/2 cup cochee, 1oz heavy creme, 1 scoop protein
m5-8oz ground beef, 1/2 cup fat free cheese

Training
deadlift cycle 2 warmups, 325x3, 4 sets
narrow squats 355x5, 375x5, 395x3
deep squats 305x5, 325x5, 345x5
sldl 315x5, 365x5, 405x5
leg press 18px15, 3 sets
leg ext 250x20, 250x17, 250x15...i didn't intentionally drop reps, just couldn't hit 20

comments...holy ****, what a session, diet was on point, not fully back in keto yet, but should be by tomorrow.

YoBrickWall
09-07-2003, 06:49 PM
yo pup- what an awesome day.

YBW

rookiebldr
09-07-2003, 11:39 PM
Interesting, why the sldl in the middle of the routine? I've tended to do the hammies after I'm done my quads. Could there be an advantage here?



*goes off looking for the bitch

Coke
09-08-2003, 05:14 AM
Excellent leg day Dog, I mean Pup (and you really are Big Dog if you ask me!)

Pup
09-08-2003, 05:27 AM
Rookie...the SLDL is the last of my big compound movements before do the leg press and extensions...those are my top off exercises.

Wikked1
09-08-2003, 11:53 AM
Hey Dude, My first trip in here.....lots of dust and lots of (dead) fish flying around in here what gives?

galileo
09-08-2003, 12:23 PM
I say drop the SLDL and do dumbbell kickbacks instead.

WillKuenzel
09-08-2003, 12:41 PM
He does those he just doesn't list them. I've heard he does them everyday as well as those adductor/abductor machines to tone.

galileo
09-08-2003, 12:54 PM
Maybe "squat" is his secret word for "adductor" and "deadlift" means "abductor." It's all a farce!

RG570
09-08-2003, 06:58 PM
I should have expected such chicanery from one of your stature pup! tuttut

Pup
09-08-2003, 07:40 PM
You bastards stop degenerating my house!

Diet
m1-6 strips bacon, 2oz cheese
m2-2 brats
m3-6oz ground beef, 1 stick jerkey
m4-2 brats
m5-2 pork chops, 2oz cheese

Training
bench 205x5, 215x5, 225x5
incline 155x5, 165x5, 175x5
dips bwx10, 3 sets

comments...training sucked, my tendonitis is back...diet was fine, still havn't totaled up cals yet...need to do that.

peace

rookiebldr
09-08-2003, 10:45 PM
:eek:

RG570
09-09-2003, 12:21 AM
:( tendonitis

galileo
09-09-2003, 08:25 AM
Bacon!

WillKuenzel
09-09-2003, 11:25 AM
Bacon!


Do some weighted dips you pansified pirate!

Wikked1
09-09-2003, 11:42 AM
*ducks*as a lb of bacon seems to be airborne in here.....WTF!
That diet looks like something I could live with ....

my tendonitis is back that sucks man :(
probably from all that salmon smack down sHtuff you do!

Pup
09-09-2003, 11:48 AM
Galileo...bacon is good

Will...i still have no dip belt, learn how to ****ing read!

Rookie...not sure what its from, but it hurts.

Wikked...keto diets are piss easy, i eat bacon and red meat all day.

chops
09-09-2003, 12:24 PM
<peek>

bacon =TRUE
fat free cheese =TRUE
oatmeal =FALSE

funny logic

:spam:

Pup
09-09-2003, 12:46 PM
thnx for stoppin by chops :)

ElPietro
09-09-2003, 12:48 PM
:cool::cool:

Pup
09-11-2003, 09:42 AM
Yesterday's stuff

Diet has been pretty much the same as the other days, 5-6 meals, consisting of the same kind of boring ass food.

Training
military press 145x5, 155x5, 165x4
front db raise 35x6, 40x6, 45x6
bent over db raise 35x6, 40x6, 45x6
cgbp 185x5, 205x5, 225x1 *tendons started throbbing*
push down drop set 90x6, 80x6, 70x6, 60x6, 50x6

comments...decent session, diet is good, tendonitis is still annoying me, but at least i can handle the same weights.

EP...what up homie :dj:

WillKuenzel
09-11-2003, 09:44 AM
:whiner:

Pup
09-11-2003, 09:46 AM
Hey will...how about i take that violin and shove it straight up your ass, you know, now that i think of it, it may actually enhance your appearance.

WillKuenzel
09-11-2003, 09:47 AM
Just don't enjoy yourself too much, pretty boy.

galileo
09-11-2003, 09:48 AM
Sexual tension.

Pup
09-11-2003, 09:50 AM
Will...its not my fault you aren't as pretty as me.

G-money...none of that sissy ass chicanery in my journal.

WillKuenzel
09-11-2003, 09:50 AM
Originally posted by galileo
Sexual tension. Jealous?

carolinagirl
09-11-2003, 10:42 AM
I can't believe that you're getting BORED with the keto food. :mad:


I like bacon.

Wikked1
09-11-2003, 11:04 AM
Yeah dude what's up with being bored eating red meat and bacon all day? DAMN I live for the day when I can do that and the wife won't :cry: about the grocery bill! :evillaugh

IceRgrrl
09-11-2003, 03:44 PM
Originally posted by Pup

Molly...*throws 3 day old can of tuna in your underwear drawer*



:swear: Dang...I think dieting is making you cranky, pup...

Just for that...*throws whole bucket of day old smelt in pup's car*

:D


Seriously though, sorry to hear about the tendonitis...watch out with that or it could turn into a chronic problem (scar tissue, etc.).

Pup
09-11-2003, 05:09 PM
Diet
m1-6 strips bacon, 2oz cheese
m2-2oz peanuts
m3-2 brats
m4-2 brats
m5-not sure yet

Training
deads 2 warmups, 325x3, 3 sets, 335x3
supported rows 90x6, 135x6, 180x5
v-bar pulldowns 200x5, 220x5, 250x5
pull-up/pullover supersets bwx6/90x6, 3 sets

comments...diet was on point, training didn't go too bad, shoulders were killing me by the end, but i'm taking a week off next week while the wall is in vegas so that should help.

heatherer...i'm not really that bored, just cranky today

molly...*grinds up smelt you threw in my car along with some sardines and oysters and entices your dog to roll it in then go lay on your bed*

Wikked...tell your wife that if you can do keto...you'll lose a lot of bodyfat and it'll magically give you 3 more inches, that should quiet her down.

WillKuenzel
09-12-2003, 09:00 AM
*craps on Rob's diet*

Wikked1
09-12-2003, 09:25 AM
*prints off "label claims" about keto diet to show wifey* LMFAO if ONLY it were that simple! Nice thought though!
kranky seems to be making the rounds.
I didn't know dogs had to be enticed to roll in dead fish I thought sure as hell it was instinct the ba$tard$ :D

YoBrickWall
09-12-2003, 09:47 AM
yo hy- crapped on his diet,lmao. i did that a long time ago and he still eats it. as they say puppies will eat anything

yo wikked- dont believe him. that is an old dog tale. plus he wouldnt know cause when he was born his mom had him fix so he didnt make anymore ugly pups.

YBW

Pup
09-14-2003, 07:22 AM
Teh refeed has been completed...still trying to get the hang of it, weight was 185 this morning, which isn't too bad considering all the glycogen and water i'm holding. Gonna take this week off from heavy lifting and mostly just do cardio...will be doing the dead cycle today and wednesday though.

...btw, if Borris is reading this, i think i have another idea for the refeed, hit me up on AIM tonight.

rookiebldr
09-14-2003, 07:41 AM
What, you're only going to share with Borris your dirty secrets?

Pup
09-14-2003, 07:44 AM
Borris is my keto guru...its nothin personal ;)

WillKuenzel
09-15-2003, 08:08 PM
Refeed? Bwhahahahahaahaa... you don't need no stinking refeed. Go do your cardio stick boy!

Budiak
09-16-2003, 12:12 AM
Refeed?

Marshmallows.

IceRgrrl
09-17-2003, 02:39 PM
Psst... Notre Dame sucks...pass it on!

:p

Pup
09-17-2003, 07:19 PM
Finally...a worthwhile comment in my journal...you can stay molly, the rest of the riff-raff gotta go.

Btw...the week off has been nice, i'll be doing a depletion workout on friday...lookin forward to it.

rookiebldr
09-20-2003, 11:26 PM
*looks for something interesting*

*leaves, empty handed*

Pup
09-21-2003, 01:41 PM
Diet...on point...will hit 2500kcals

Training
narrow squats 355x5, 375x5, 395x5
deep squats 295x7, 305x7, 315x7
sldl 325x5, 375x5, 415x2
leg press 19px10, 3 sets
leg ext. 250x15, 3 sets

comments...refeed was successful, only gained 2lbs of glycogen, so i'm getting better at that...training after a week off was solid, i found what was aggravating my shoulder...those damn narrow smith squats, was pressing back in the tendon in my left shoulder, so i'm switching to front squats.

IceRgrrl
09-22-2003, 09:15 AM
What the hell happened to our Wolverines this weekend, Pup?!? Navarre was back to his old tricks of overthrowing every pass and either getting picked off or making his receivers haul it out of the air like a rebound...grrrrr. I think that big win over ND had them coming in flat this weekend. Very annoying...much yelling at the TV set.... :mad:

Pup
09-22-2003, 02:47 PM
Diet...on point

Training
db press 80x5, 90x5, 100x4
bb incline press 175x5, 185x5, 195x5
dips bwx10, 3 sets
underhand x-overs 40x6, 50x6, 60x6
bb curl 95x5, 115x5, 135x1
hammer curl drop set 40x6, 35x6, 30x6, 25x6, 20x6, 15x6

cardio...20 minutes on elliptical

comments...diet is solid, training is solid, i am the reincarnation of a greek god...that is all

Molly...i know, John Navarre is now a voodoo doll!

WillKuenzel
09-22-2003, 02:50 PM
Greek goddess, you mean.

Pup
09-22-2003, 02:52 PM
Originally posted by HomeYield
Greek goddess, you mean.

...even a greek goddess is still stronger and hotter than you bitch!

rookiebldr
09-22-2003, 06:46 PM
Pup, seeing as you won't display a pic of your God-like appearance, I searched and found this one. Well done indeed.

carolinagirl
09-23-2003, 12:37 PM
Rookiemonster, that must be an old pic. Pup's quads are way bigger than that now. ;)

Pup
09-23-2003, 03:09 PM
dude...my legs are way bigger than that and i have much better taste in women...get a hold of yourself man, do you think i'm will and will just take anything that is lying on the street...i'd expect more from you tuttut

Heath...way to have my back, at least someone around here knows what's up!

IceRgrrl
09-23-2003, 03:43 PM
Originally posted by Pup
....training after a week off was solid, i found what was aggravating my shoulder...those damn narrow smith squats, was pressing back in the tendon in my left shoulder, so i'm switching to front squats.

Front squats rock :) Whoo hoo!

Pup
09-30-2003, 04:29 PM
*wipes dust off journal*

...didn't have teh internet for a week, but i'm back now, will post tomorrow's session.

Molly...i felt nothing from the front squats, all it did was make my lower back sore, but didn't do anything for my quads.

BennettBoy
09-30-2003, 06:47 PM
Dang you guys are getting too technical with all this glyogen, refeed, depletion, keto technical talk. :D

You still dieting until you get that 8 pack?

psst....don't look now but Clemson has won 3 in a row.

We actually beat Furman and Western Kentucky too. :p

galileo
09-30-2003, 06:52 PM
8 pack. That'd be fun.

Pup
09-30-2003, 07:08 PM
I'm gonna diet til december craig...just playing around with various tricks and stuff right now, seeing if i can derive the perfect cutting diet that my body responds best to.

BennettBoy
09-30-2003, 07:19 PM
Cool. I seem to just do the same thing all the time and stay about the same weight and look. I'm not sure if that is good or bad though LOL.

WillKuenzel
09-30-2003, 08:14 PM
Oh I got something for ya...

http://www.click-smilie.de/sammlung0903/sauer/angry-smiley-049.gif

IceRgrrl
10-01-2003, 05:49 AM
Originally posted by Pup
*wipes dust off journal*

Molly...i felt nothing from the front squats, all it did was make my lower back sore, but didn't do anything for my quads.

About time you made an appearance. ;)

I don't feel them that much in my quads either. And as for the lower back, I feel the lower back in all types of squats, but on fronts it helps to think about squatting straight down instead of back (like in a back squat) and keep the elbows/head up so that the bar doesn't drift forward...almost like you're coming up in a straight line directly under the bar.

Pup
10-01-2003, 04:42 PM
Will...only in your dreams

Molly...i tried doin that, just not an exercise that targeted my quads like i want

Diet...solid...weight hasn't been dropping, but abs don't look too bad

Training
deadlift cycle 355x3, 3 sets, 365x3
supported rows 90x5, 135x5, 180x5
seated rows 200x5, 220x5, 250x5
pull-up/pullover supersets bwx6/90x6, 3 sets

abs...200
cardio...nada

comments...didn't do the v-bar pulldowns this week, my shoulder didn't hurt at all, so that's an exercise that definitely aggravates the shoulder...training was pretty good, deadlifts were easy as hell.

Pup
10-05-2003, 02:43 PM
Hmm...probably time i started keeping this up again...lol

Diet...refeed was not like it should have been, but, i had to get the junk food outta my system so its all good.

Training
db press 85x6, 95x6, 105x3
incline bb press 195x5, 205x5, 215x5
dips bwx6, +45x6, +90x3
preacher curls 65x6, 85x6, 105x5
bb curl 95x6, 105x6, 115x3

cardio...25 min on treadmill

comments...good session, chest is starting to respond better, shoulder didn't hurt too bad.

rookiebldr
10-05-2003, 05:25 PM
Does that mean no more junk for teh pup? :(

the doc
10-05-2003, 08:59 PM
good to have ya around bro

we should catch up on MSN soon

Pup
10-06-2003, 06:44 AM
Rook...it just means that i gotta cut down the fat/carb food that i'm eating during the refeeds and concentrate on high carb/low fat.

Doc...good to be back bro :cool:

Pup
10-06-2003, 05:27 PM
Diet...solid

Training
deadlift cycle 2 warmups, 365x3, 4 sets
leg press 8px20, 10px20, 12px20
deep squats 315x5, 325x5, 335x5
sldl 325x5, 375x5, 415x5
leg press pyramid set 8px10, 10px10, 12px10, 14px10, 16px6
leg extension drop set 250x10, 230x10, 210x10, 190x6

dat's it :)

Pup
10-09-2003, 06:18 PM
Diet...will end up around 2200kcals...5g of active carbs :D

Training
dl cycle 2 warmups 365x3, 3 sets, 375x3
supported rows 90x6, 135x6, 180x6
seated rows 200x5, 220x5, 250x5
pull-up/pullover supersets +25x6/90x6, +35x6/90x6, +45x4/90x6

cardio...25 min on treadmill *360 cals*

peace

WillKuenzel
10-09-2003, 06:43 PM
5g carbs?! :eek:

Awesome dude! But you are stilll a pansy!

Pup
10-09-2003, 06:46 PM
a pansy...umm...wanna test that theory bitch!

Pup
10-12-2003, 05:26 PM
Diet...really tight, like around 6-8g of carbs tops.

Training
dl cycle 2 warmups, 375x3, 4 sets
narrow squats, 195x8, 220x8, 245x8 *too easy*
deep squats 315x5, 325x5, 335x3 *form got sucky on last set*
sldl 325x5, 375x5, 415x3
leg press 18px10, 3 sets
leg ext. 250x15, 3 sets

comments...form on squats is faltering again, hips keep swan diving in on the way up...so i'm gonna drop weight and go full depth for a while, plus i'm gonna buy a single ply singlet for when i squat, should put more press on the hips and keep me tighter.

Pup
10-13-2003, 06:09 PM
Diet
not bad...mid week carb meal...had that around 3pm, will deplete til sunday then start the 3/4 carb load cycle.

Training
db press 85x5, 95x5, 105x3
incline bb press 205x5, 215x5, 225x3
dips +45x6, +90x4, +90x4

cardio...350 kcals on treadmill

comments...shoulder still hurts like a bitch

Pup
10-15-2003, 05:35 PM
Diet...poifect!

Training
dl cycle 2 warmups, 375x3, 3 sets, 385x3
bb rows 165x5, 185x5, 225x5
seated rows 210x5, 230x5, 250x5
pullup/pullover supersets +25x6/90x6, +35x6/90x6, +45x5/90x6

cardio...350kcals on treadmill

dat's it

Pup
10-16-2003, 05:41 PM
Diet...solid again <double guns>

Training
front press 155x5, 175x5, 195x5, 135x10
front db raise 20x6, 25x6, 30x6
reverse pec deck 100x6, 110x6, 120x6

dat's it

rookiebldr
10-16-2003, 11:14 PM
<flex>

Pup
10-19-2003, 01:35 PM
Diet...carb load...macronutrient rotation begins tomorrow...wish me luck :cool:

Training
dl cycle 2 warmups, 385x3, 4 sets
narrow smith squats 200x8, 250x8, 275x8
deep squats 225x6, 275x6, 315x3
leg press 18px10, 3 sets
leg ext 250x15, 3 sets

comments...considering that i trained with a hangover i can't complain too much, i didn't do the sldl today cause i really didn't have much in the tank after squats, so i'll resume those next week.

rookiebldr
10-19-2003, 10:10 PM
hmmm, didn't have much left in the tank after squats, eh.

<mutters>18px10x3,****<mutters>

Oh, btw good luck on the diet. Ace it, pup. :cool:

Wikked1
10-20-2003, 09:44 AM
Leg day on a hangover? Oh man that will increase the nausea factor! LMFAO nice work dude.

Pup
10-20-2003, 05:29 PM
Diet *don't expect this everytime*
m1-12 strips bacon
m2-4oz breakfast sausage
m3-2 oz nuts
m4-2tbsp mct fuel
m5-2 brats, 1oz cheese
m6-protein pudding

totals 2100kcals/187g fat/30g carbs/100 protein

Training
db press 85x6, 90x6, 95x6
incline bb press 185x5, 205x5, 225x5
dips +45x6, +90x6, +90x6
db curl 30x6, 35x6, 40x6

cardio...350kcals on treadmill

comments...great session, shoulder didn't get sore til the end, diet was pretty solid today (bit more protein needed), suckiest part of the day was learning that for my masters program i need to become proficient at reading latin and one other language *i'm gonna go with either french, german or italian*, outside of that it was a pretty good day.

WillKuenzel
10-20-2003, 05:41 PM
I wanna see the diet. Everytime. No back talking either!

rookiebldr
10-20-2003, 08:02 PM
Masters program, cool! At least if you go with French or Italian they are based on the latin, so you might find it an advantage.

Budiak
10-20-2003, 09:34 PM
I'd go with German.

Think about it.

You can watch WWII movies and tell people what the Nazi scum are saying.

You can play Battlefield 1942 and Medal of Honor and be able to understand field communicae without reading the text.

You can read Goethe!

Pup
10-21-2003, 06:28 PM
Rookie...more than likely it will be french as outside of latin that's what most of the medieval and renaissance lit are concentrated in.

Budiak...german is something i'll need for my PhD...baby steps bro.

galileo
10-22-2003, 08:36 AM
You are already eating brats, you may as well learn to speak their native tongue.

Pup
10-22-2003, 05:01 PM
Diet *just for you will*
m1-12 strips bacon
m2-8oz ground beef
m3-2 brats
m4-2 turkey sticks, 1 oz cheese
*refeed*
m5-4 pieces cornbread
m6-same

Training
dl cycle 2 warmups, 385x3, 3 sets, 395x3
bb rows 185x6, 205x6, 225x6
seated rows 220x5, 240x5, 260x5
pull-up/pullover supersets +25x6/100x6, +35x6/100x6, +45x5/100x6

cardio...350 cals on treadmill

comments...good training day, was completely wiped, diet is on point, this is my first completely fat free carb load ever, go me!

JeffWillConquer
10-22-2003, 05:04 PM
4 meals with just meat and a bit of cheese, now that's what i'm talking about. And cornbread. mmmm.

Pup
10-22-2003, 05:12 PM
Welcome to la hacienda de Pup...i diet NHE style, which is a 3/4 carb loading rotation, non carb loading days pretty much consist of meat and cheese with an occasional protein shake or variant.

WillKuenzel
10-22-2003, 08:05 PM
12 strips of bacon! :drooling:

RG570
10-22-2003, 09:21 PM
I eat 12 strips of bacon for breakfast!!

WillKuenzel
10-22-2003, 09:23 PM
So does he, your point?

Regular bacon I could do, but turkey bacon might get a bit old.

rookiebldr
10-23-2003, 12:05 AM
Go you! Fat free, yeah.

Pup
10-23-2003, 05:10 PM
RG...good for you

Will...i don't use turkey bacon *spit*

Jeff...it was my first perfect carb-up

Diet
m1-12 strips bacon
m2-2 turkey sticks, 2oz mixed nuts
m3-4oz sausage
m4-2 turkey sticks, 2oz mixed nuts
m5-shrimp w/hot sauce
m6-not sure yet

Training
seated db press 50x6, 60x6, 70x6
lateral raises 30x6, 35x6, 40x6
reverse pec deck 120x6, 130x6, 140x3
cgbp 185x5, 195x5, 205x5

cardio...350kcals on treadmill

comments...with my bad shoulders i can't do a whole hell of a lot of anything, meh...diet was on point though, i feel like a bloated fat ass lately...i'll have to check bodyfat and weight tomorrow to see if its the mirror or if i'm really ****ing up the diet.

IceRgrrl
10-24-2003, 09:14 AM
Don't be hating on the turkey bacon...it gets so nice and crispy so easily...yum! :p

Nice diet too, BTW.

Pup, going back to the quad discussion,have you ever tried the quad targeted leg press variant?

WillKuenzel
10-24-2003, 06:13 PM
I hate crispy bacon!

What does one of these quad targeted leg press variants look like?

Pup
10-25-2003, 11:22 AM
Will...molly is referring to the 45 degree leg press done on the lower level with feet close together, i'm familiar with the movement, but due to the fact that doing any kind of substantial weight on this movement absolutely kills my knees i opt for the top level leg press.

Saint Patrick
10-25-2003, 02:29 PM
Nice work on the deads + BB rows.

Pup
10-26-2003, 01:30 PM
Diet...on point

Training
dl cycle 2 warmups, 395x3, 4 sets
smith squats 195x8, 245x8, 285x8
narrow deep squats 225x6, 275x6, 315x4
sldl 225x8, 275x8, 315x8
leg press 18px10, 3 sets

that's it :)

rookiebldr
10-26-2003, 07:42 PM
Stop making those deads sound so easy. But keep at the triples and make ybw rue the day he started this cycle with you as he resorts to mere doubles. ;)

Pup
10-27-2003, 03:48 PM
Diet...on point

Training
db press 90x6, 95x6, 100x4
incline bb press 205x5, 215x5, 225x5
dips +45x6, +90x6, +135x1

cardio...350kcals on treadmill

adieu :)

Pup
10-29-2003, 05:45 PM
Diet...not many calories...wasn't hungry for some reason today

Training
dl cycle 2 warmups, 395x3, 3 sets, 405x3
bb rows 185x5, 205x5, 225x5
narrow pull downs 150x8, 160x8, 170x8
seated rows 220x5, 250x5, 275x5
pull-up/pullover supersets +25x6/100x6, +35x6/100x6, +45x4/100x5

cardio...nada...damn treadmills were occupied, will do extra session this weekend

comments...great session, deadlifts are still going good, i'm starting to not have so many cravings so i'm assuming i'm full into metabolic shift, which is quite ace.

BennettBoy
10-29-2003, 06:29 PM
How often are you doing cardio weekly Rob? Man sometimes I don't see how you don't starve on your diets LOL.

Pup
10-29-2003, 06:31 PM
at least 4 times a week craig...probably start aiming for 5-6 days, i need to get back into cardio junkie mode...i seem to be my leanest when i do it often.

Pup
10-30-2003, 05:26 PM
Diet...brilliant, even for me

Training
front db raises 25x6, 30x6, 35x6
lateral raises 30x6, 35x6, 40x6
reverse pec deck 120x6, 140x6, 160x3

cardio...350kcals on treadmill

comments...depletion is working, i'm starting to feel not-so-fat again :D

WillKuenzel
10-30-2003, 05:40 PM
Lets see this brilliant diet, slacker!

Pup
10-30-2003, 05:48 PM
I'm not posting the diet til i'm done with the depletion phase...you can start seeing the diet on sunday.

WillKuenzel
10-30-2003, 05:59 PM
NO! Now! :mad:

*waits patiently*

rookiebldr
10-30-2003, 07:49 PM
Nice lateral raises. Rob, how high do you raise the hands on those?


That diet is brilliant, brilliant I say. :evillaugh

Pup
10-30-2003, 07:56 PM
Will...keep waiting

Jeff...just below eye level on the lateral raises

Pup
11-02-2003, 01:22 PM
Diet
m1-12 strips bacon *0 carbs*
m2-2oz cheese *1g carbs*
m3-protein bar *2g net carbs*
m4-protein bar *3g net carbs*
*carb load*
m5-will be non fat cranberry muffins, rootbeer float *nonfat icecream*
m6-cranberry muffins, might throw in some baked potatoes

Training
dl cycle 2 warmups, 405x3, 4 sets
smith squats 215x8, 265x8, 305x8
deep squats *heels 4" apart* 225x6, 275x6, 315x5
sldl 225x8, 275x8, 315x8
leg press 18px10, 3 sets

comments...good session, diet wasn't bad, now i get to finish all my damn homework.

side note...from now on when i list deep squats...assume my heels are 4 inches apart.

rookiebldr
11-02-2003, 05:32 PM
Nice deading, just a walk in the park. Although I don't know how you can do all those squats after the deads.

Pup
11-03-2003, 01:14 PM
Diet
m1-12 strips bacon
m2-2 turkey sticks, 2oz nuts
m3-2 turkey sticks, 2tbsp pb
m4-2 hot dogs
m5-protein shake
m6-not sure, probably another shake

Training
bench 2 warmups, 225x5, 250x2, 275x1
db press 90x6, 95x5, 100x3
incline bb press 205x5, 185x8, 165x10

cardio...nada...legs are still dead from yesterday

comments...bench didn't seem to hurt my shoulder today, but everything i did after bench sucked, left shoulder got real sore, i know there is some reason for this physiologically, but i have no idea why.

Pup
11-04-2003, 05:09 PM
Diet
m1-10 strips bacon
m2-2 turkey sticks, 2oz nuts
m3-4.5oz breakfast sausage
m4-bag of pork rinds
m5-shrimp
m6-2 hot dogs, 2oz cheese

training
n/a

cardio...350kcals on treadmill

comments...diet solid, cardio went good, my head hurts from remember dates of the 100 years war...i will be glad when thursday's test is upon me.

galileo
11-04-2003, 06:00 PM
your diet rocks :)

BennettBoy
11-04-2003, 06:02 PM
Originally posted by galileo
your diet rocks :)

I was thinking the same thing. :D

Of course, I'm scared to death to intake that much fat in a day.

heathj
11-04-2003, 06:11 PM
what up slut. been a while. hit me back nuggah.

Budiak
11-04-2003, 06:11 PM
Oh GOD! My balls ACHE for a low carb diet!!






Soon, my pretty...soon.....

IceRgrrl
11-05-2003, 02:47 PM
Your diet sounds yummy...except for the pork rinds *shudder*

Ahem...and what were you supposed to do when a certain football team beat another football team this past weekend? Hmmm? You're still *it*.... :D

Pup
11-05-2003, 04:36 PM
G-money...wr0d

Craig...the lack of carbs is compensated by the fat bro :)

teh Budiak...i'll eat extra bacon just for you

Heath...sup playa

Molly...pork rinds are yummy ;)...i remembered on sunday...i'll try to make amends this weekend :)

Diet
m1-12 strips bacon
m2-2 ham steaks
m3-4oz breakfast sausage, 2oz cheese
m4-1 keto brownie, 2 turkey sticks
*carb load*
m5-wild rice and 5 rice cakes
m6-not sure yet, but be certain it will be loaded with carbs

Training
dl cycle 2 warmups, 405x3, 405x2, 405x2, 415x2
bb rows 185x5, 205x5, 225x5
seated rows 230x5, 250x5, 300x5
pullups/pullovers +25x6/100x6, +35x4/100x6, bwx10/100x6

cardio...350kcals on treadmill

comments...diet on point, training was awesome, i've got so many damn dates from the 14th and 15th centuries i could almost be sympathetic to the french

WillKuenzel
11-05-2003, 04:56 PM
Carb load!

w00t w00t

Pup
11-06-2003, 05:00 PM
Diet
m1-12 strips bacon
m2-2 turkey sticks, 2oz mixed nuts
m3-2 keto brownies
m4-1/2 bag pork rinds
m5-12 strips bacon, 2oz cheese
m6-gonna be protein shake and maybe some green beans

Training
front db raises 25x6, 30x6, 35x6
lateral raises 30x6, 35x6, 40x6
reverse peck deck 120x6, 140x6, 160x4
upright rows 95x6, 105x6, 115x6

cardio...350kcals

comments...diet was solid, i got a lil nuts on the carb load last night...second meal had too much fat...i'll fix that though, training went fine, shoulder day is quite blah anymore...as for the history test, it had 2 questions i wasn't real sure of...but i know i at least got a B for sure.

WillKuenzel
11-06-2003, 05:02 PM
Can you not do any overhead presses or something? Good job on the test btw!

galileo
11-06-2003, 05:04 PM
Your carb ups look boring. :)

Pup
11-06-2003, 05:28 PM
will...can't do em at all...feels like my clavicle is gonna snap whenever i get past a 45 degree angle on a pressing movement

g-money...not boring enough...i need to get better at eating starchy carbs w/no fat

galileo
11-06-2003, 05:33 PM
Bagels and milk, my man.

Pup
11-09-2003, 01:49 PM
Diet
m1-beef jerkey
m2-protein bar
m3-10 strips bacon
...not sure what i'm gonna eat rest of day

Training
dl cycle 2 warmups, 415x2, 4 sets
smith squats 225x8, 285x8, 315x8
deep squats 225x6, 275x6, 315x6, 365x1
leg press drop set 18px10, 16px10, 14px10, 12px10, 10px10
leg ext. drop set 250x10, 230x10, 210x10, 190x5

comments...holy **** what a weekend, partied it up friday and saturday, workout was insane today, ybw and i absolutely wrecked out legs, i'm just chillin the rest of the day

heathj
11-09-2003, 09:50 PM
Why you toying with a low carb diet? Just to toy? Hows it going?

Man, lp looks ace :thumbup: