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Pup
10-17-2002, 03:35 PM
Icer...the show is november 23rd.

Santiago...the anaerobic work is brutal, but it definitely gets my heart rate up.

Pup
10-17-2002, 03:37 PM
Diet
meal 1-2 pieces sausage
meal 2-2 pieces jerkey
meal 3-bagel
meal 4-protein shake w/flax
meal 5-
meal 6-

Training
squats 385x1 (legal depth), 345x6, 315x6
sldl 405x1, 345x3, 315x6 (grip still sucks here)
leg press 500x6, anaerobic
dumbell lunges 40x6, anaerobic (40lb dumbell each hand)

Pup
10-18-2002, 05:28 PM
Diet
meal 1-4oz cashews
meal 2-chicken w/fried rice
meal 3-bagel
meal 4-protein bar
meal 5-chicken wings

Training
seated db press 80x6, 60x10
lateral raises, 25x6, anaerobic...drop set 20x10, 15x8, 12x6
reverse pec fly 80x6, anaerobic
upright row 95x6, anaerobic

...20 minutes of cardio

Pup
10-19-2002, 10:37 AM
Diet
meal 1-1lb of lean beef
meal 2-bagel w/tsp cashew butter
meal 3-4 pieces jerkey

Training
bb rows 225x3, 185x6, 155x8
supported rows 90x6, anaerobic
deads 275x6, x6, x6, x6, x6, x6, x5
v-bar pull downs-drop set...200x6, 170x4, 140x3, 110x2

the doc
10-19-2002, 11:01 AM
good god man, you outta be puking your guts out after those deads...lol

Pup
10-19-2002, 11:03 AM
i was on the verge man...i had the worst headache after those

Pup
10-22-2002, 04:53 PM
Diet
meal 1-1oz cashews
meal 2-3 eggs, 2 slices cheese, 1/2 cup shredded bacon
meal 3-1oz cashews, 1tbsp natty pb
meal 4-slice of apple pie (pre-workout carbs of course)
meal 5-2 hot dogs

Training
bench 255x3, 225x6, 205x8 (all reps were slow and controlled)
dips 70x6, 70x6, 70x6, 70x6, 70x5, 70x3
flyes 50x6, 50x6, 50x6, 50x5, 50x4, 50x4+1

HIIT cardio-8 cycles...20 seconds all out on bike...10 seconds between cycles

Alex.V
10-22-2002, 04:55 PM
uhhh... ow. lol.

Pup
10-23-2002, 07:02 AM
Diet
meal 1-slice of pie
meal 2-1/2 lb beef
meal 3-protein bar
meal 4-1/2lb beef, 2 slices cheese, piece of turkey jerkey
meal 5-1/4lb beef, keto mousse

Training
preacher curls, warmup, 115x3+1
seated db curls 35x6, anaerobic
cgbp warmup, 205x3
pushdowns 90x6, 90x6, 90x4, 90x4, 90x3, 90x3

Santiago
10-24-2002, 05:47 AM
Looks good man....even if you're starting to get discouraged, remember that a side effect of annoying contest prep is that you'll be in your best shape ever :)

Pup
10-24-2002, 05:55 PM
Diet
post later

Training
squats, 385x3, 345x6, 315x8
sldl 405x1, 335x4, 315x6
leg press 500x6, anaerobic

HIIT cardio, 8 cycles on stair climber

Pup
10-25-2002, 08:09 PM
Diet
meal 1-6 strips bacon
meal 2-protein bar
meal 3-chicken w/fried rice
meal 4-5 strips bacon
meal 5-2 tbs pb
meal 6-keto mousse

Training
seated db press, warmup, 85x6
side laterals, 25x6 (anaerobic), plus drop set 20x6, 15x6, 12x6
upright rows 115x6, 115x6, 115x6, 115x4, 115x4, 115x3

Pup
10-30-2002, 08:27 AM
*wipes dust off journal*

Diet
meal 1-can of red bull
meal 2-2 pieces sausage
meal 3-protein bar
meal 4-chicken w/fried rice
meal 5-shrimp

Training
preacher curls 115x3+2, 75x15
cgbp 205x5, 165x11

Pup
10-31-2002, 06:06 PM
Diet
meal 1-5 strips bacon
meal 2-1/4lb beef, 2 hot dogs
meal 3-5 strips bacon, 2 hot dogs
meal 4-bagel
meal 5-bowl of chili

Training
squats 385x2 (legal) 345x6, 315x8
leg press 500x6, anaerobic

HIIT cardio

Pup
11-01-2002, 06:00 PM
Diet
meal 1-5 strips bacon
meal 2-protein bar
meal 3-chicken w/fried rice
meal 4-can of red bull
meal 5-bowl of chili, 2 tbs glycemet (18g fiber)

Training
seated db press 85x2, 50x14
upright rows 135x3, 115x5, 95x8

20 minutes on treadmill

Miss Rezza
11-02-2002, 01:08 AM
Originally posted by just_a_pup
[BDiet
meal 1-1-can of red bull[/B]

red bull!?!..... for your first meal!?!...... SHEESH!

that stuff with vodka is lethal!!

that is all.

Pup
11-02-2002, 07:43 AM
lol...on that day i did my workout in the am so the red bull was pre workout carbs...and yea, i've had it with vodka.

Pup
11-05-2002, 06:07 PM
Diet
meal 1-5 strips bacon
meal 2-1/2lb beef
meal 3-2oz cheese
meal 4-1/2 cup dry oats (yes dry, no water)
meal 5-2 hot dogs
meal 6-1/2 cup cottage cheese, scoop of protein

Training
bench 265x2+1 negative (10 second negative), 235x6, 215x8
dips 70x6, x6, x6, x6, x6, x3
flyes 50x6, x6, x6, x6, x5, x4

HIIT cardio

...amazing training session today, great pump, the cardio is getting a lot easier.

Hottie sighting...as i'm on the bike doing my intervals this gorgeous blonde walked in, damn, i think i would have nailed her right there on the counter if i wasn't so damn tired.

MonStar
11-05-2002, 06:12 PM
Rob:

Good job man on the chest session. What kind of diet are you doing? NHE? I remember eating very similar to that when I was doing NHE.

Pup
11-05-2002, 06:15 PM
Actually Mike, i was doing a TKD for the past 9 weeks, these last three before the show its more like a 60/30/10 split of p/f/c.

Pup
11-06-2002, 07:14 PM
Diet
meal 1-4 eggs
meal 2-2 hot dogs
meal 3-1/2 cup dry oats
meal 4-protein bar
meal 5-3/4lb ground beef

Training
preacher curls warmup, 115x5
seated db curls 40x6, 6 sets
cgbp warmup, 205x4
tricep pushdowns 90x6, 6 sets

AM cardio

...i'm really glad i switched to the oats as my direct carb source as opposed to some of that other crap i was eating, i feel so much freaking better

...i trained at the college gym today, the gym itself is teh suck, but damn, there was this volleyball chick in their, she had an amazing body, about 6ft tall...damn!

Pup
11-07-2002, 06:26 PM
Diet
Meal 1-2 hot dogs, 1 oz cheese
Meal 2-1/2lb ground beef
Meal 3-4oz whole milk, scoop of precision protein
Meal 4-1/2 cup dry oats
Meal 5-1/2lb ground beef

Training
squats 385x3, 345x6, 315x10
leg press 500x6, 6 sets
sldl 225x6, 245x6, 265x6 *did these doubleoverhand grip*

HIIT cardio

...the training was pretty good today, but my grip strength is just horrid, i'm going to stay with the double over hand because it pisses me off that i can do 405 with a mixed grip yet can't even hold onto 315 with a doubleoverhand grip

...the hottie from the other night was in there, yet i was too tired to speak to her, bleh

Franjipani
11-07-2002, 10:20 PM
Originally posted by just_a_pup
meal 6-keto mousse


What is this ??

Miss Rezza
11-08-2002, 01:12 AM
Originally posted by just_a_pup

Hottie sighting...as i'm on the bike doing my intervals this gorgeous blonde walked in, damn, i think i would have nailed her right there on the counter if i wasn't so damn tired.

Wow, what a charmer!!

:rolleyes:

WillKuenzel
11-08-2002, 01:47 AM
i would have nailed her right there on the counter if i wasn't so damn tired
and

yet i was too tired to speak to her
I see a trend here. lol, You need to get your priorities straight. Some things should take precedence and cardio ain't one of 'em.

That's some nice squat strength. How can you do cardio after that?

BennettBoy
11-08-2002, 06:47 AM
Originally posted by just_a_pup
Icer...the show is november 23rd.



Good luck at the upcoming show. I confess I didn't even know you were going to be doing a show. Man, how to you do that diet? LOL. Be sure to take some pictures from the show you can post for us.

Peace bro...

Pup
11-08-2002, 01:30 PM
Originally posted by Franjipani


What is this ??

Its 2tbsp of flaxseed oil, 2 tbs of nonfat cool whip, and a tbsp of baking chocolate, whip and freeze.

Pup
11-08-2002, 01:32 PM
Originally posted by Miss Rezza


Wow, what a charmer!!

:rolleyes:

Don't roll your eyes at me missy!

...besides, if you want to hear tact, go to a political convention ;)

Pup
11-08-2002, 01:35 PM
Originally posted by HomeYield
I see a trend here. lol, You need to get your priorities straight. Some things should take precedence and cardio ain't one of 'em.

That's some nice squat strength. How can you do cardio after that?

When i'm contest dieting, training comes before everything *even women*...this also probably why i only have "friends" and not a steady girlfriend.

Cardio is a bitch after legs, but its mostly HIIT, and as long as i can endure the 10 or so minutes of hell then my lactic acid is no where near as bad in the morning.

Pup
11-08-2002, 01:36 PM
Originally posted by BennettBoy


Good luck at the upcoming show. I confess I didn't even know you were going to be doing a show. Man, how to you do that diet? LOL. Be sure to take some pictures from the show you can post for us.

Peace bro...

Thnx bennett...i'm really not that pleased with the results of this diet, its easy for me to stick to *i've had two carb ups in 10 weeks*, but i'm very smooth in the mid-section and will definitely be taking a different approach for the next show i do.

Pup
11-08-2002, 01:57 PM
Diet-post later

Training
db shoulder presses, 65x6 *i did these at a steeper angle than normal, ouchie*
side laterals 25x6,6 sets, +drop set of 25, 20, 15, 12
upright rows 115x6, x6, x6, x6, x4, x4

...training wasn't too bad today, i used the school gym again after i got outta american lit...btw, got a 93% on that am. lit mid term :clap:

...there were no hotties in the gym today, but there were some track girls in there that could probably twist me like a pretzel :hide:

Franjipani
11-08-2002, 05:27 PM
Originally posted by just_a_pup
Its 2tbsp of flaxseed oil, 2 tbs of nonfat cool whip, and a tbsp of baking chocolate, whip and freeze.

Can I hire you to cook for me;).

I gotta congratulate you on your diet discipline...tis most impressive:thumbup:

Pup
11-08-2002, 08:09 PM
Gracias mi amiga :)

Pup
11-11-2002, 06:22 AM
I'm not posting the diet from this weekend as it got completely screwed up anyways and i'm just pissy about the whole thing, I have two weeks left til i'm on stage so i'm giving myself a kick in the ass. I figure i can drop a couple more lbs of fat this week then next week is all drying out, so i guess i'm just stuck going up there with what i got at this point *which ain't terrible, but sure as hell ain't hot by any stretch of the imagination*

Yesterday's Training
sumo deads 315x3, 335x3, 355x3
bb rows 175x6, 6 sets
supported rows 135x6, 6 sets

...i felt sick, so i didn't do the anaerobic deads, really had no desire to throw up on the gym floor

HIIT cardio-8 cycles

...some random happenings; I went to go see my old high school football team play on saturday, they were whipped like small elves. While i was there i saw some old friends, a few said i was looking good which was quite ace. Then yesterday i got a call from my best friend whom i havn't seen in 5 months...i guess we're going on a road trip when he comes home :dj:

...tiz all for now :)

MonStar
11-11-2002, 08:59 AM
supported rows 135x6, 6 sets

Hey Rob what kind of supported row apparatus are you using? And what kind of grip, etc.? Is 135 just the plates or what?

EDIT: Also, why so many sets? 6 sets of BB rows and 6 sets of support rows?

Pup
11-11-2002, 04:16 PM
ah...the supported rows are basically a t-bar row, i lie forward on an angled bench *that digs into my chest* i use an underhand grip for the row. the 135 is just the weight of the plates, not the apparatus.

As to the sets, those are anaerobic sets done 1 minute apart, its more for conditioning than mass building, its basically like circuit training and i use it to aid the cutting process...come a few more weeks after i compete i'll be switching to something more hypertrophy based.

ectx
11-11-2002, 05:51 PM
Just had to clean my glasses. ....well, what I said in that other journal. *LOL*

kimpy225
11-11-2002, 05:53 PM
great job on that test!
poor little elves

Pup
11-11-2002, 05:53 PM
Thnx bro...i'm scared out of my mind for sure, but i've had a good deal of support from my close friends here on WBB and my "real life" friends and family...so i'm just gonna do my best and see what happens.

Pup
11-11-2002, 06:03 PM
Today's diet
Meal 1-6 strips bacon, 1oz cheese
Meal 2-protein shake, 2tbs heavy whipping cream
Meal 3-protein bar
Meal 4-2 hot dogs, 1oz cheese
Meal 5-1lb of chicken (marinated and pan seared in garlic, cajun seasoning and italian dressing)

...nothing real exciting to report today, although i did buy some animal cuts, i'm excited to see if they gimme a boost for the workouts.

...no noteworth hottie sightings today, one or two decent prospects, but my coward ass wouldn't talk to em anyways.

...that's all folks :)

BennettBoy
11-11-2002, 06:54 PM
Originally posted by just_a_pup
Thnx bro...i'm scared out of my mind for sure, but i've had a good deal of support from my close friends here on WBB and my "real life" friends and family...so i'm just gonna do my best and see what happens.

Is this an NPC show? How long have you practiced your posing? What about your routine? Damn, it is 7 months away from me and I'm already scared to death LOL. :p

Pup
11-12-2002, 07:15 AM
Its NANBF...i've been working on all of my mandatory poses. I've been trying to piece together the routine, i'm going to have it all put together within the next couple of days.

...you will be fine with your show, i suspect you will do a bit of a more conventional style pre-contest diet, and there are many here that will help you with that route.

Pup
11-12-2002, 06:17 PM
Diet
meal 1-2 hot dogs
meal 2-1oz pecans, 1oz cheese
meal 3-1/2lb ground beef, beef stick, can of green beans
meal 4-2 scoops whey, 4tbsp heavy whipping cream
meal 5-2 beef sticks, 1oz cheese

Training
bench 265x2, 235x6, 215x8
dips 70x6, 6 sets
flyes 50x6, 4 sets, 50x5, 2 sets
underhand cable x-overs *drop set* 50x6, 40x6, 30x6, 20x6, 10x6

HIIT cardio-8 cycles

...the workout was pretty good, i was disappointed with the bench as i didn't progress this week, but maybe next week.

...today was the first day on the animal cuts, holy crap is that stuff awesome, i was bouncing off the walls and stuff.

...as opposed to the carb stuff i was doing before i've decided to implement the metabolic shift phase of NHE, i think this will help in my quest to dry out and maybe even drop a couple pounds of bodyfat.

all for now :)

the doc
11-12-2002, 07:46 PM
rob what is this "animal cuts"?

dude you are going to be looking awesome for the show!! Just a little while longer man!

Pup
11-12-2002, 07:52 PM
Animal cuts is a thermogenic made by universal nutrition.

...thnx for the encouragement doc, i hope i do well

MonStar
11-12-2002, 07:54 PM
Good luck with Animal Cuts man---I have taken it. Sh*t worked pretty well but it was a sh*tload of pills everday. Can get really damn tedious.

Pup
11-12-2002, 07:56 PM
Yea mike, the 9 pills/pack does suck, but if it works well i'm willing to put up with the hassle.

MonStar
11-12-2002, 07:59 PM
Yeah it wasnt anything horrible just got a big annoying after a few weeks on it. Seems to be good stuff though for cutting the fat. Curious Rob what kind of bf% are you shooting for?

Pup
11-12-2002, 08:23 PM
Before i started dieting i was shooting for sub 5%...but since i've had limited success with this cutting diet, i'll be glad to get up there around 7-8%...i'm currently in the 9-10% range.

Pup
11-13-2002, 09:25 PM
Diet
Meal 1-4 eggs
Meal 2-2 hot dogs
Meal 3-1/2lb ground beef, 1oz cheese
Meal 4-2 beef sticks, 2 scoops whey, 4tbs heavy cream
Meal 5-2 beef sticks

Training
preacher curls 125x2, 85x15+2
db curls 40x6, 6 sets
cgbp 205x4, 165x10
pushdowns 90x6, 6 sets

20 minutes on stair climber

...excellent session, all aspects were on point today

...i finished that damn research paper on body dysmorphia, bout time

...no hotties to speak of :(

WillKuenzel
11-13-2002, 09:36 PM
Originally posted by just_a_pup
Meal 2-2 hot dogsNow I was under the impression that they weren't necessarily the best for ya, but if you've got something different then let me know because I'll eat those things all day long.

Pup
11-13-2002, 09:48 PM
You see...i do a diet that is moderate in fat and protein.

...contrary to popular belief saturated fat is not as bad as the good ole FDA has made it out to be, and there is some compelling evidence that polyunsaturated fat can do as much if not more damage than sat fat. (i'm getting this from NHE, he's cited the studies so i'm not making this up)

WillKuenzel
11-13-2002, 10:08 PM
Originally posted by just_a_pup
...contrary to popular belief saturated fat is not as bad as the good ole FDA has made it out to be, and there is some compelling evidence that polyunsaturated fat can do as much if not more damage than sat fat. (i'm getting this from NHE, he's cited the studies so i'm not making this up)

<--- runs out to buy some hotdogs.

Sounds good man. I take it you don't eat them with those nice fluffy white buns and loaded with mayo though. :)

How many calories do you take in a day on your cut?

Pup
11-13-2002, 10:54 PM
between 1800-2000

Pup
11-14-2002, 06:15 PM
Diet
meal 1-6 strips bacon, 1oz cheese
meal 2-2 beef sticks, 2tbs cashew butter
meal 3-1/2lb ground beef
meal 4-2 beef sticks, 5 strips bacon
meal 5-can of green beans, 2tbs cashew butter

Training
squats 385x2, 345x5 (depth was pathetic)
sldl 225x6, 245x6, 265x6
leg press *drop set* 14x6, 12x6, 10x6, 8x6, 6x6
smith hacks 225x5, 2 sets

HIIT cardio

...this was without a doubt the most piss poor leg session i've done in 6 months, depth was pathetic, i'm glad the gym was empty otherwise i would of got laughed out of the place...absolutely unacceptable

...my diet is solid, posing routine is coming together, starting to see a few more cuts, abs are even looking ok

...one hottie, but i was way to pissed off to talk to her

Miss Rezza
11-15-2002, 06:54 AM
"PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX PIX"

time to see some pictures pup :nod:

BennettBoy
11-15-2002, 08:08 AM
Next weekend is the date right? What is your weight right now?

IceRgrrl
11-15-2002, 08:39 AM
Almost there, Rob...you're in the homestretch now. Make sure someone takes pictures at your comp :)

Maki Riddington
11-15-2002, 08:31 PM
Competing is all about learning.

I wish you all the best!
I defintely am looking forward to seeing some pics.

WillKuenzel
11-15-2002, 08:53 PM
Are you still expecting to be at the same strength even though you are carb depleted and cutting? With lower energy levels, I'd find it harder to maintain the same level of strength.

But then again I've been on bulk for years so I'm really a newbie at all that stuff.

*edit: BTW, where are the pics man?

Pup
11-15-2002, 09:52 PM
Diet
meal 1-5 strips bacon 1oz cheese
meal 2-2 lobster tails, bowl of shrimp scampi, steamed broccoli
meal 3-2 hot dogs, 1oz peanuts
meal 4-2 hot dogs, 1oz cheese

Training
db shoulder press 80x5, 60x9
laterals 25x6, drop set 20x6, 15x6, 12x6
bent over laterals 25x6, 20x6, 15x6
upright rows 115x6, 4 sets, 115x5 2 sets

cardio on stair climber

...i'm going to try to get some pics up tomorrow

...tomorrow it will be one week away, i have all the stuff ready now, its just down to water depletion and getting the skin tight as possible

...to answer your question HY...carb depleted training is difficult, but more because i'm not real used to training at less than 10g of carbs/day...i had been doing a tkd so this is a big shock to my body.

Pup
11-17-2002, 07:56 AM
I've got pics up in member pics :)

BennettBoy
11-20-2002, 07:32 AM
Just a few more days to go Rob.

What are you doing preparation wise this last week heading into the big showdown?

Pup
11-20-2002, 07:44 AM
Ok...here's the breakdown

Diet
each meal consists of 5oz protein and 5oz of carbs, no direct fat sources

Water
Mon-wed; 2 gallons/day
cut back water to a gallon on thursday
drink no more than a gallon before noon on friday
after that, drink only what you pee out, 2 cups method in action

Dehydration techniques
saran wrap and Prep H or Thiomucase, i got the prep H...apply to stomach or other areas that are holding water, wrap 3 times with Saran wrap before bed...that'll dry out the remaining water.

Training is very light...high rep stuff just so i'm pumped up before i pose, and 20 min cardio everyday.

Pose 2x/day

...that's about it :)

the doc
11-22-2002, 10:57 PM
dude you're gonna do great!

Silverback
11-23-2002, 03:12 AM
Good luck man, take it to em!

Ive seen your pics and they show all the hard work you have put in, hopefully you will reap the rewards.

ps Hot Dogs are great on a cut aren't they:)

Savannah
11-23-2002, 06:04 AM
Best of Luck to you Rob. You have worked hard so make this day all about you and focus just on yourself.

Franjipani
11-23-2002, 06:44 AM
This is it !!! Go get em tiger:thumbup:

rookiebldr
11-23-2002, 08:10 AM
Best of luck, Rob.

Budiak
11-23-2002, 08:28 AM
Preparation H? No ****...

I want to see the look on the checker's face when you got to the checkout with 4 tubes of prep H, 3 rolls of Saran wrap, and a bunch of tuna.

Wha wha WHAAA?



Anyways, knock 'em dead, homes.

Maki Riddington
11-23-2002, 08:01 PM
I can't wait to see your pics.

Coolio.

Pup
11-24-2002, 05:15 PM
Well...i guess everyone would like an update.


Talk about some kinda experience. I ended up being in the medium-short class, with 7 guys in my class. They only gave the official results for the top 3 competitors, but from what those who were watching said, i took 4th, so that's pretty cool for my first show. From what i was told, if i could have come in harder, i would of had a chance at the top spot, so that made me feel good. My training partner kicked some serious ass as well...he won the masters division, got best legs in that class, plus took second in the open medium tall class, so he did exceptional.

I'm gonna take a week off with the eating and just eat some real food...then next week i'm starting up my lean gain, i want to add another 10lbs of hard mass and work on dropping the bodyfat so i'm single digits before i start the next pre-contest diet.

I'd like to thank everyone for the support...:)

Silverback
11-24-2002, 05:23 PM
Congrats man, thats real encouraging for you, the support is totaly deserved, youve offered alot to the board and now that your competing, everyone was right behind you. :)

Next time you'll have more experience too and you'll place higher because hopefully your strategy will be more familiar and clear.

BennettBoy
11-24-2002, 05:40 PM
Congrats. Sounds like a fun time. Aren't you glad you can eat good for a while LOL.

Pup
11-24-2002, 06:52 PM
for a week anyways...i want to start my next diet in single digits...so its not really an offseason...all it did was piss me off so now i'm really determined to kick ass for the next show...the sleeping giant has awakened ;)

Franjipani
11-24-2002, 07:29 PM
Originally posted by just_a_pup
but from what those who were watching said, i took 4th, so that's pretty cool for my first show.

:clap: Congratulations pup !!!

I can't think of anybody more deserving of a weeks worth of REAL FOOD... Enjoy;)

ectx
11-24-2002, 09:01 PM
*Oh Pup...You're my hero*
....nah...but I still think what you did was awesome. Way to go mang.

Miss Rezza
11-24-2002, 09:31 PM
Congrats Rob!!!

I'm so proud of ya :nod:

Alex.V
11-24-2002, 10:19 PM
Congratulations, man. :) Get any damn pictures??

Pup
11-25-2002, 07:09 AM
I'll have pics up by wednesday at the latest, i promise :)

Tryska
11-25-2002, 08:27 AM
woohoo!!!!

you kicked ass rob...great work!

IceRgrrl
11-25-2002, 08:42 AM
Congratulations Rob! I'm glad it was a positive experience and that it's motivating you to go for it again. Enjoy this week off...you've earned it :)

ElPietro
11-25-2002, 08:46 AM
Congrats on simply having the courage to get up on stage Rojb! I know 99% of people wouldn't be able to. I'm sure you'll only improve as you've show so far, so next time you'll be even better.

the doc
11-25-2002, 08:59 AM
way to go mang!

oh and sorry to be the bearer of bad news but you owe me many a protein shake ..lol!

*gloats*

Franco
11-25-2002, 09:04 AM
Well done roberto. Great work!!!!!!!!!!!!!!!!!!!!

McBain
11-25-2002, 09:13 AM
sounds ace dude, much respect for the hard work you put in.

picspicspics!!

Chris Rodgers
11-25-2002, 05:11 PM
Ace!!

JohnCollins
11-25-2002, 08:02 PM
:withstupi

Way to go, bro! Woot, woot!

Maki Riddington
11-25-2002, 08:06 PM
Much respect coming your way.
No need to say a job well done.
:)

Pup
11-25-2002, 08:15 PM
Gracias mi amigos, as i said i plan to have some pics up by wednesday.

As it stands i have about 6 weeks before i have to start my next pre-contest diet. With the help of my buddy powerman i've set up a new routine which i'm gonna outline. My lean gain diet will be mostly protein, with moderate fat and carb-ups every three days, carb-ups will be clean food as well, sweet potatoes, pasta, whole wheat biscuits, stuff like that.

Here's the routine

Chest
bench x3, x6, x8
dips 3x8 *same weight*
flyes 3x8 *same weight*
cable x-overs drop set

Arms
preacher curls x3, x6, x8
seated db curls 3x8 *same weight*
cgbp x3, x6, x8
skulls 3x8 *same weight*

Legs
squats x3, x6, x8
sldl x3, x6, x8
leg press drop set
leg extension/lunges superset *3 supersets, 10 reps per exercise*

Shoulders
db press x3, x6, x8
lateral raises 3x8 *same weight*
bent over lateral raises 3x8 *same weight*

Back
bb rows x3, x6, x8
deadlifts 3x8 *same weight*
t-bar row 4x5 *same weight*
seated rows drop set
pull-ups *most i can do in 3 minutes*

that's it folks...any input is appreciated

Pup
11-25-2002, 08:18 PM
Today's stuff!

Diet *y'all are gonna laugh at this*
meal 1-2 biscuits w/grape jelly
meal 2-3 slices pizza, 4 breadsticks
meal 3-1/2 cup cottage cheese, 4 sliced strawberries

Training
bench 265x1, 235x4, 215x6
dips 45x8, 3 sets
flyes 50x8, 3 sets
cable drop set 40x6, 30x6, 20x6, 10x10

considering how the last week has been my strength was decent, i should be back on par by next week and progressing within 2 weeks.

BennettBoy
11-25-2002, 08:21 PM
Looks like you got all the major exercises covered. I do most all those as well. Depending on how your lower back does you might have some times when it bothers you. I do anyway with squating, deadlifting and SLDL's all in the routine.

Looks great to me. I like it alot.

Franjipani
11-25-2002, 08:24 PM
Originally posted by just_a_pup
Today's stuff!
Diet *y'all are gonna laugh at this*
meal 1-2 biscuits w/grape jelly
meal 2-3 slices pizza, 4 breadsticks
meal 3-1/2 cup cottage cheese, 4 sliced strawberries


New sensation for the tastebuds eh??? Bet they never knew what hit em:p.

Still, you didnt much for a whole day !!!

Pup
11-25-2002, 08:31 PM
actually frannie...i havn't even eaten the cottage cheese yet...but i'm so damn sick of food right now, i'll be back to my six meals a day by next week.

WillKuenzel
11-25-2002, 11:08 PM
Congrats man!! That's awesome to hear.

Training looks good too. Keep up the hard work and it won't be long at all until your taking first.

Congrats again!

Pup
11-26-2002, 07:29 PM
Diet
meal 1-bowl of cereal
meal 2-protein bar
meal 3-slice of pizza, 5 strips bacon, some cheese
meal 4-10 pack of chicken nuggets
meal 5-bowl of pasta and hamburger w/ragu

Training
preacher curls 125x1, 105x4, 85x8
seated db curls 45x8, 45x5, 45x5
cgbp 205x3, 185x6, 165x8
skulls 65x8, 3 sets

am cardio
pm cardio
abs

...another fine day of eating junk, i'm still 180lbs though so its all good :)

Franjipani
11-27-2002, 12:07 AM
Originally posted by just_a_pup
am cardio
pm cardio


Hmmmm closet cardio freak, me thinks:p

JohnCollins
11-27-2002, 08:22 AM
Cardio. Yuck!

Just sayin' hi. Hi! :hello:

JPC

Pup
11-27-2002, 09:35 AM
Frannie-i know you didn't just call me a cardio queen tuttut
John-hey bro, you got some chivas regal for me, i could use a stiff drink :)

GeneticallyGifted
11-27-2002, 10:02 AM
Hey Pup, I just wanted to tell you for your next comp. whenever they maybe you can ask the judges to give a the breakdown of the scoring and what you needed to work on to come in to compete for the top spot. They can email or mail you the results. Every small thing helps and this is a big help. Glad you had a good experience at your show. Congrats...to your courage and condition.

G

Pup
11-27-2002, 06:46 PM
Diet
meal 1-pasta w/ground beef
meal 2-pasta w/ground beef, pint of ben and jerry's
meal 3-apple turnover, pork chop, mashed potatoes
meal 4-cottage cheese and strawberries

Training
squats 365x2, 315x5, 275x10
sldl 225x6, 245x6, 265x6
leg press drop set 14x6, 12x6, 10x6, 8x6, 6x6
leg extension/lunges superset 250x6/40x6 *40lb d-bell in each hand*, did 3 supersets

20min on treadmill afterwards

holy ****E...my legs are the consistency of jello right now!

Miss Rezza
11-27-2002, 06:55 PM
hehehe- "Franji's personal chef".............. dat's funny!! :p

All Franj needs now is a "personal sex-slave" and she'll be set!!!

*waits for the first male to pipe up & volunteer for that position* ;)

Pup
11-27-2002, 06:58 PM
Didn't she tell you...i'm cooking the food on her hot body :hump:

Miss Rezza
11-27-2002, 07:04 PM
:omg: :omg: :omg: ROFLMAO!!!!!!!!!!!!!!

WillKuenzel
11-27-2002, 09:04 PM
Originally posted by Miss Rezza
All Franj needs now is a "personal sex-slave" and she'll be set!!!
HERE!! HERE!! PICK ME!! PICK ME!!

Pup
11-27-2002, 09:07 PM
Originally posted by HomeYield

HERE!! HERE!! PICK ME!! PICK ME!!

She's taken...go find your own tuttut

WillKuenzel
11-27-2002, 09:10 PM
Well schucks. Can't blame a guy for trying though.

Franjipani
11-27-2002, 11:35 PM
Originally posted by Miss Rezza
hehehe- "Franji's personal chef".............. dat's funny!! :p

All Franj needs now is a "personal sex-slave" and she'll be set!!!

*waits for the first male to pipe up & volunteer for that position* ;)

:withstupi

ElPietro
11-28-2002, 07:51 AM
Originally posted by just_a_pup
I'll have pics up by wednesday at the latest, i promise :)

You broke your promise you b@stard!

Pup
11-28-2002, 04:57 PM
:cry:...i've been having difficulties getting still photos off the digital video of the show, i'm sorry :cry:

Pup
11-29-2002, 06:52 PM
Diet
meal 1-oatmeal pancake
meal 2-1 cup cereal, 1 cup whole milk
meal 3-tuna patty w/15 crackers
meal 4-1 1/2 cups lean beef and pasta
meal 5-same
meal 6-1/2 cup cottage cheese w/5 strawberries

Training
seated db shoulder press 70x3, 60x6, 50x8
lateral raises 25x8, 3 sets
bent over laterals, 20x8, 3 sets
db shrugs 110x6, 3 sets

Good overall session...i tried doing some cardio but could only manage 10 minutes on the treadmill as my legs still hurt like a mofo...i'll do a double session tomorrow to make up for it...diet wasn't bad either, high in cals, relatively clean, by next week it'll be back to spotless.

Pup
11-30-2002, 12:33 PM
Diet
meal 1-beef and pasta
meal 2-tuna melt, shake w/banana
meal 3-6 post later

Training
bb row 225x3, 185x6, 165x8
deads 315x8, 3 sets
t-bar row 3 platesx5, 4 platesx5, 3 sets
seated rows drop set 200x6, 180x6, 160x6, 140x5, 120x4, 100x5
pullups bwx13

the doc
11-30-2002, 12:45 PM
nive workout mang!

ectx
12-02-2002, 12:11 AM
Originally posted by Miss Rezza
hehehe- "Franji's personal chef".............. dat's funny!! :p

All Franj needs now is a "personal sex-slave" and she'll be set!!!

*waits for the first male to pipe up & volunteer for that position* ;)

Geez, I leave for 5 days and she gets her own cook!
That's all fine and good...just remember who the Master is. Thaz right, me.
*points at title under name, then smacks Franji on her ass, metaphorically, of course*

oops, was that inappropriate?

:hump:

MonStar
12-02-2002, 07:49 AM
bb row 225x3, 185x6, 165x8

Good job here Rob on the BB rows. What kind of grip and all that are you using?

Pup
12-02-2002, 07:51 AM
Underhand...i had been doing them overhand for a while but my right forearm has been giving me troubles, so i decided to switch grips.

MonStar
12-02-2002, 08:11 AM
Good point Rob.

I use a double overhand grip and as I increase the weight more and more my friggin' grip seems to give me some trouble. I guess because I am easily weakest with a double overhand grip.

Pup
12-02-2002, 08:49 AM
my double overhand is pathetic...without chalk...i can't hold more than 275...left hand is terribly weak.

...although i seem to get a great stretch in my lats when i do the underhand grip...so who knows, maybe it'll end up working better.

Pup
12-02-2002, 06:30 PM
Diet
m1-4 eggs
m2-8oz skim milk, 2 scoops nlarge
m3-tuna on 2 pieces wheat bread
m4-7oz sweet potato
m5-8oz chicken w/flour tortilla
m6-2oz pecans

nutritional info ~2222 cals, ~184g protein, 86g fat, 173g carbs
33% protein/35% fat/31% carbs

Training
bench 265x1, 235x6, 215x8
dips 90x8, 3 sets
flyes 55x8, 3 sets
cables drop set 40x6, 30x6, 20x6, 10x10

20 min cardio
abs

A really good training session today, bench is still a tad off, but everything else was good, i'm gonna keep the weight the same on dips and flyes cause form was a lil shaky.

Diet was absolutely spot on today, if i can eat like this til i start my next contest diet i'll be kickin some serious ass.

dat's all :)

Franjipani
12-02-2002, 06:45 PM
Originally posted by just_a_pup
Diet was absolutely spot on today, if i can eat like this til i start my next contest diet i'll be kickin some serious ass.

:ninja:


btw....you already kicked ass at the last one...god help your competitors next time round *gulp*

BennettBoy
12-02-2002, 07:46 PM
How many calories you getting Rob? Doesn't look like a whole lot of food to me, but maybe I'm just a pig. :D

Pup
12-02-2002, 07:49 PM
i just worked out the ratios bennett :)

Pup
12-03-2002, 06:57 PM
Diet
m1-1/2 cup cottage cheese, 1/2 cup strawberries, 1oz pecans
m2-3 scoops nlarge, 8oz milk
m3-10oz steak, 8oz baked potato, 1 6oz piece garlic bread
m4-6oz lean beef, 1 tortilla, 1tbsp habanero salsa

Nutritional info
total cals 2734, protein-190, carbs-209.5, fat-147
protein-28%, carbs-31%, fat-41%

Training
preacher curl 125x2+1, 105x6, 85x8
db curl 45x7, 3 sets
cgbp 225x3, 205x6, 185x8
skulls 85x8, 3 sets

20 min cardio

What a crazy day, went grocery shoppin, picked up a few things that my buddy franji has suggested. Then took mom for a power shopping escapade before i went to the gym.

...all in all a good day :)

Franjipani
12-03-2002, 07:07 PM
Originally posted by just_a_pup
Diet
m1-1/2 cup cottage cheese, 1/2 cup strawberries, 1oz pecans
m2-3 scoops nlarge, 8oz milk
m3-10oz steak, 8oz baked potato
m4-6oz lean beef, 1 tortilla, 1tbsp habanero salsa


:eek: .....and you give ME grief for not eating????

Great workout though pup !!!

Hope you enjoy those choices......nector from the gods I tells ya;)

JohnCollins
12-03-2002, 07:13 PM
Hey, you're right, Rob! I could like this diet! Cottage cheese, pecans, steak, Ben & Jerry's. . .weeeelllllll. . .I'd have to find a more Republican brand of ice cream. . .strawberries, eggs, pasta. What? No beer!? Much better,nonetheless. All it needs now is a little Jiff. Or Skippy or Peter Pan if you can't find Jiff. ;)

Why go for stills from the video? Why not post your pic you showed me the other night. You looked great. I can shrink it for you if you need me to.

Cheers!

JPC

Pup
12-03-2002, 07:20 PM
Woo hoo...john visited my journal, i feel important now!

...no trans fat laden PB will grace my body, sorry.

BennettBoy
12-04-2002, 07:55 AM
OK Rob, I got a few questions for you.

1) 16 weeks should be plenty of time to cut for a contest right?
2) You suggested making like 4 week goals.....can you elaborate?
3) I should get my bodyfat checked before I start my cut I'm guessing?
4) No beer during these 16 weeks?
5) No sugar at all?

Some around my area have said I'm crazy to do this contest because it is state and my first one and folks juice like hell doing this. I still plan to do a show, but may switch to another one. There are several around the same time frame here in my area.

I want to be ripped as hell, yet I hope to be around 172 pounds. So I got to do this right. Any suggestions you have I would appreciate.

Pup
12-04-2002, 08:11 AM
Originally posted by BennettBoy
OK Rob, I got a few questions for you.

1) 16 weeks should be plenty of time to cut for a contest right?
*16 weeks is sufficient i think, those first 4 weeks should be eliminating the refined sugars and enriched flours and basically any junk calories*

2) You suggested making like 4 week goals.....can you elaborate?
*before you start you should outline how you want to do in the first 4 weeks, set yourself a weight and bodyfat goal, each time you come to a new 4 week block do the same thing and analyze if you met your previous 4 week goal, this will allow you to make any adjustments to diet or cardio*

3) I should get my bodyfat checked before I start my cut I'm guessing? *without a doubt*

4) No beer during these 16 weeks?
*depends if you are going to give yourself any refeeds/cheat days, some people say that you should be flawless the entire diet, but i know from watching my training partner that he has a cheat day, you can make it a cheat meal if you'd like, so if you have any beer that's when i'd do it*

5) No sugar at all?
*no refined sugars, that's basically soda and candy, i wouldn't cut out fruit til the very end, same with dairy*


If you have any other questions feel free to PM or hit me up on instant messenger.

BennettBoy
12-04-2002, 11:56 AM
Cool, thanks bro.

Pup
12-04-2002, 08:08 PM
Diet
m1-4oz beef, flour tortilla
m2-3 scoops nlarge, 8oz skim milk
m3-tuna on 2 pieces wheat
m4-2 containers of cottage cheese w/strawberries
m5-8oz chicken, flour tortilla

nutrition info-2110 cals, 207g protein, 190g carbs, 46g fat
39% protein, 36% carbs, 25% fat

Training
squats 356x3, 405x.75, 315x8, 275x12
sldl 225x6, 245x6, 265x6
leg press 14x6, 12x6, 10x6, 8x6, 6x6
leg extension/lunge superset 250x8/60x6, 3 sets

no cardio today, my legs just hurt too damn much, i'll make up for it and do a session on saturday.

training was phenomenal, before long i'll be doing 275x20

diet was also back on track today, cals are right around where i want them

dat's all :)

BennettBoy
12-04-2002, 08:13 PM
Would 405 be a PR?

Pup
12-04-2002, 08:22 PM
no...i've done 405x6 before...just working my way back up to it...i came outta the hole easy, but my depth was piss poor

Franjipani
12-05-2002, 05:17 PM
Originally posted by just_a_pup
training was phenomenal, before long i'll be doing 275x20


Your training & diet usually is pup;)

Have you tasted the nector of the gods yet ???

Pup
12-05-2002, 05:36 PM
I tried an avocado frannie...it was like cardboard tuttut

Pup
12-05-2002, 05:50 PM
Diet
m1-2 slices wheat bread, can of tuna, 1oz cheese
m2-1/2 wheat pita, 1/2 cup cottage cheese, can of tuna
m3-1 1/2 slices tomato herb bread w/2 tbs nonfat creme cheese
m4-3 scoops nlarge, 8oz skim milk
m5-1/2 cup cottage cheese, 1/2 cup strawberries, 1oz pecans

nutritional stats 2318 cals, 176g protein, 286g carbs, 55g fat
30% protein, 49% carbs, 21% fat

Training
db shoulder press 80x3, 70x6, 60x8
laterals 25x8, 3 sets
bent over laterals 20x8, 3 sets
db shrugs 110x6, 3 sets

20 min cardio

Today's training and diet were spot on, the shoulder work out went well, cardio is getting easier, its almost routine now, so that's cool.

The DOMS was pretty mellow too...legs weren't anywhere near as bad as they were last week, this could probably also be attributed to the fact that all i did today was sit on my ass, only productive thing i did was make a loaf of bread.

dat's all :)

Franjipani
12-05-2002, 11:57 PM
Originally posted by just_a_pup
I tried an avocado frannie...it was like cardboard tuttut

*LMAO*

Now I can understand rice cakes tasting like cardboard but an Avocado??? They supposed to taste quite nutty babe..... maybe they not in season in US.....??

Fingers crossed for the mangos then..:D :D

Miss Rezza
12-06-2002, 01:46 AM
Originally posted by just_a_pup
I tried an avocado frannie...it was like cardboard tuttut

tuttut Shame on you Mr Puppy Man!!! tuttut







......I must leave now before i say something that i might regret!!

Pup
12-06-2002, 07:21 PM
Diet
m1-2 pieces bread, 1tbsp nonfat creme cheese
m2-2 servings orange chicken w/fried rice
m3-5 pieces jerkey
m4-1/2 cup cottage cheese, 1/2 cup strawberries, 1oz pecans

Training
bb rows 225x3, 185x6, 175x8
deads 325x8, 3 sets
t-bar row 4 plates, 4x5
seated row drop set 200x6, 180x6, 160x6, 140x6, 120x6

20 min on treadmill
abs

diet was real iffy today, the orange chicken was about 1100 calories i'd guess, so i just tamed down the rest of the day, works out to about 2300 cals i guess, no biggie, tomorrow will be a better day.

training was solid, i was gonna do some chins after the seated row drop set, but my hands are torn to bits and i just couldn't be arsed *as robboe would say*

*hottie sighting*...there was this really attractive girl in the gym today, really cute, i chatted with her for a second, seems nice, who knows, maybe i'll grow some balls and talk to her a bit more

dat's all :)

WillKuenzel
12-06-2002, 09:44 PM
AHHHH! No chins. For shame.

Toss 'em in after deads. Nice pulling btw but why so high of reps?

Get some balls, you don't hurt nothing but youself by not trying.

Pup
12-06-2002, 09:47 PM
I'm gonna do the chins next week...i do them at the end for a purpose...i do the high rep deads mainly for hypertrophy, i seem to stimulate a lot of muscle fiber fatigue at a high rep range with them.

...yea, i need to ask that girl out, she's cute and just graduated with a marine biology degree *sigh*

WillKuenzel
12-06-2002, 09:53 PM
Chins rule. Gotcha on the deads thing. That makes sense.

I once dated a girl getting her marine biology degree. She was an absolute thrill to talk to. Very intelligent.

Pup
12-06-2002, 09:54 PM
Yea...smart girls rule...no point wasting time with a woman who is just a pair of breasts and a nice butt with no real substance.

Miss Rezza
12-06-2002, 10:02 PM
Originally posted by just_a_pup
Yea...smart girls rule...no point wasting time with a woman who is just a pair of breasts and a nice butt with no real substance.

Finally a man that "gets it"!!!

I think i love you pup!!










;)

Pup
12-06-2002, 10:06 PM
I'm in...*dances around*

JohnCollins
12-07-2002, 07:53 AM
Oh wow! Marine Biology. Go for it, Pup! Think of all the cool locations she'll have to go to work that you can tag along to. Scuba diving in cool remote locations. Get that charm working, boy!

'Course she might end up researching plankton under the polar ice cap. Hmmmmm. Better find out what her marine biology interests are.

Pup
12-07-2002, 07:56 AM
I could always race the penguins for my cardio ;)

Budiak
12-07-2002, 09:06 AM
Marine Biology= earth first ecoterrorist

Ditch her.

BennettBoy
12-07-2002, 09:13 AM
Originally posted by Miss Rezza


Finally

I think i love you pup!!

:mad:

PowerManDL
12-07-2002, 09:22 AM
Don't hate the ninja, BB. Hate the dojo.

BennettBoy
12-07-2002, 09:23 AM
[i]
*hottie sighting*...there was this really attractive girl in the gym today, really cute, i chatted with her for a second, seems nice, [/B]

Go for it buddy. Knowing me I would sit back and check her out and surmize about how good looking she was and what a great body she had......and never do anything about it. :mad:

Time to change that though.

And you needn't even fall in the trap.

ectx
12-07-2002, 09:25 AM
Marine biologists aren't real biologists. :evillaugh

molecular microbiology's where it's at. :D

Pup
12-07-2002, 01:23 PM
shaddap...if i want to study molecules i'll read a book, marine biologists are in touch with nature...and well, nature is just sexy!

...btw bennett, i highly doubt you have any troubles with the ladies, if i look half as good as you do when i'm your age i'll be a happy man.

Pup
12-07-2002, 08:44 PM
Diet
m1-2 pieces wheat bread, 1/4 cup nonfat cheese, can of tuna
m2-protein mocha slurpee *another pup concoction*
m3-2 pieces bread
m4-1 flour tortilla, 6oz lean beef, 1/4 nonfat cheese
m5-5oz steak, 1/2 cup green beans
m6-2 wheat biscuits, 1oz macadamia nuts

ttl cals 2670...not in mood to do macros

Training
no weights today

abs
cardio 1 hour on treadmill

...today was a ho-hum day, just hung out and stuff, gotta start studying for finals tomorrow, so this was my day to be a bum.

JohnCollins
12-08-2002, 08:26 AM
Hmmm.

protein mocha slurpee *another pup concoction*

Sounds interesting. Care to share the recipe?

And stop eating that non-fat cheese, it's a communist plot. Low-fat is OK.

Pup
12-08-2002, 08:43 AM
The recipe eh...6 cubes ice, 2 scoops protein, 8oz bottle of starbucks vanilla coffee...blend and serve.

YoBrickWall
12-08-2002, 08:57 AM
dont forget to record in yo journal yo treadmill incedent yesterday.

Pup
12-08-2002, 09:15 AM
And whose fault was that Mr!

...ok folks, since my training partner here decided to chime in and be a smart ass i'll tell ya what happened. YoBrickWall is doing wide-grip pull downs, but he was doing like 300+ so he needed help bringing the bar down for the first one, so as i'm on the treadmill, he's like "hey, come help me with the first one"...so, being the fabulous training partner that i am, decide to stop the treadmill and simulateously jump off...well i missed the boards on the side, had to do some gymnastics thing contorting my body so i don't bite it, flip underneath the the computer part of the treadmill so i don't die...all of this just so i can help my "buddy" with his set.

Franco
12-08-2002, 10:02 AM
Wow, the ninja training has come into effect:D

YoBrickWall
12-08-2002, 01:58 PM
it had nothing to do with the fact yo ex was two tredmill down from u.

Pup
12-08-2002, 02:11 PM
She wasn't even on the treadmill at that time...you just wait, remember who's spotting your ass on bench tomorrow.

Pup
12-08-2002, 06:24 PM
Diet
m1-2 biscuits, 6oz sweet potato
m2-1 flour tortilla, 8oz lean ground beef, 4tbsp habanero salsa
m3-2 biscuits, 2tsp strawberry preserves
m4-2 hot dogs
m5-3oz flank steak, 12oz sweet potato
m6-1/2 cup cottage cheese, 1/2 cup strawberries, 2tbsp pb

Training
calves
weighted ab work

...we went to a different gym than normal today, fooled around with some calf stuff and did a lot of ab work

...diet was pretty good, hot dogs aren't real clean, but whatever, its fat and protein, got me the calories.

dat's it :)

YoBrickWall
12-08-2002, 06:51 PM
meal 4 ??? the dogs gotta go!!!

Pup
12-08-2002, 06:53 PM
bah...i had some in the fridge, just trying to get rid of em.

JohnCollins
12-08-2002, 07:18 PM
You are hereby forever banned from giving me any grief for eating Jiff peanut butter.

Hot dogs. You should lose your food nazi credentials for that! :)

JPC

ElPietro
12-08-2002, 07:44 PM
Man, good thing I wasn't on a treadmill when I just read that you ate hotdogs! I probably woulda fallen clean off. Oh wait, no I wouldn't, I'm not a geek! :D

Ps. Hotdogs are ace. :cool:

Pup
12-08-2002, 07:46 PM
damn you all!

Budiak
12-08-2002, 09:35 PM
I hope you dont factor salt into your diet, because those two hot dogs are equal to about a bottle and a half of embalming fluid.

I think they used hot dog water on Hatshepsut, actually.

Pup
12-09-2002, 06:57 AM
I never really think about sodium budiak, come cutting time foods like hot dogs will never even see my refrigerator though, but right now i'm not super worried about it.

xraygirl
12-09-2002, 05:19 PM
Pup, what's this killer latate threshold business that you were doing a while back?

PowerManDL
12-09-2002, 05:21 PM
Sure, don't even bother to ask me......the architect of that master plan.......:cry:

xraygirl
12-09-2002, 05:25 PM
Well I didn't know that you were the *ahem* "architect of that master plan" :rolleyes:

PowerManDL
12-09-2002, 05:27 PM
Its always excuses with you isn't it?

xraygirl
12-09-2002, 05:32 PM
Sooo...are you going to fill me in about this latate-threshold business or am I going to have to take an M-16 to your ninja ass?

PowerManDL
12-09-2002, 05:37 PM
Shoot me a PM and I'll consider filling you in.

Pup
12-09-2002, 07:57 PM
Let her in on the secret...Diana, its hell, attempt it at your own risk.

Pup
12-09-2002, 08:05 PM
Diet
m1-tuna melt, 10oz sweet potato
m2-20oz vanilla cappucino
m3-2 wheat biscuits
m4-snack pack of pretzels
m5-8oz chicken, 1/4cup cheese, pita bread
m6-protein bar

Training
bench 265x1, 245x2, 225x5
dips 90x8, 3 sets
wide grip bench 135x6, 165x6, 185x6
incline flyes 40x8, 3 sets
cables 40x6, 30x6, 20x6, 10x6

20 min on treadmill

...diet was ok, probably need more calories

...training felt good, getting rid of regular bench for wide grip bench, like it way better

...*rant* i have to get work done on my car, tune-up, tires, the works...turns out this is gonna cost me a boat load of money and i'm once again f*cked out of going on a roadtrip to Toronto...i'm right pissed :swear:

Miss Rezza
12-09-2002, 08:16 PM
Originally posted by just_a_pup
m2-20oz vanilla cappucino


:drooling:

hazelnut cappa's are also extremely lush!!





that is all :)

Pup
12-09-2002, 08:23 PM
yea they are renee...that's my favorite flavor but they didnt' have any today...:cry:

xraygirl
12-09-2002, 10:10 PM
Originally posted by just_a_pup
Let her in on the secret...Diana, its hell, attempt it at your own risk.
Well, I got the info out of him. Thumbscrews weren't necessary :cool: Gonna have to implement this today. See how it works out.

Can't do the cappucino thang. Gimme straight black coffee and I'm fine.

rookiebldr
12-10-2002, 06:35 AM
Originally posted by just_a_pup

...*rant* i have to get work done on my car, tune-up, tires, the works...turns out this is gonna cost me a boat load of money and i'm once again f*cked out of going on a roadtrip to Toronto...i'm right pissed :swear:

Not good, not good at all. :(

*passes donation tray around*

ElPietro
12-10-2002, 07:44 AM
Originally posted by just_a_pup
...*rant* i have to get work done on my car, tune-up, tires, the works...turns out this is gonna cost me a boat load of money and i'm once again f*cked out of going on a roadtrip to Toronto...i'm right pissed :swear:

WTF?

Pup
12-10-2002, 07:48 AM
I'll talk to ya more about it on MSN bro.

YoBrickWall
12-10-2002, 06:00 PM
meal 4 ? its gotta go, puppy.

Pup
12-10-2002, 06:24 PM
Diet
m1-5oz sweet potato, tuna melt
m2-2 hot dogs :)
m3-1oz macadamia nuts
m4-5oz flank steak, 10oz sweet potato
m5-myoplex pudding

Training
preacher curls 125x1, 105x6, 85x8
db curls 45x7, 45x6, 45x6
cgbp 235x1, 205x6, 185x8
skulls 105x6, 105x4, 105x4

20 minutes of cardio

YoBrickWall...put down the box of girl scout cookies, then talk to me about hot dogs

...training was awesome, i have a great pump, and moving the incline on the treadmill to 9% was a great idea, calves are burning like hell

...diet is ok, cals are decent, macros kinda suck, but i'll start payin a lil more attention gettting closer to contest diet time

...finals are going good so far, got a nutrition final tomorrow, should be piece of cake

adieu :)

YoBrickWall
12-10-2002, 06:32 PM
the dogs gotta go

BennettBoy
12-10-2002, 06:36 PM
Hey, I want to road trip to toronto too. Next time you go I'll have to come to Michigan and go with you. I need to meet Savannah LOL. And Cal and EP.

Pup
12-11-2002, 08:17 PM
Diet
m1-tuna melt, 1 slice tomato herb bread w/tbsp non fat creme cheese
m2-ham and cheese sub
m3-orange chicken w/fried rice
m4-precision protein pudding

Training
squats 365x6, 405x1, 315x9, 275x13
sldl 225x6, 255x6, 275x6
leg press 6 plates, 8 plates, 10 plates, 12 plates, 14 plates, 6 reps each
leg ext/lunge superset 250x8/60x8, 3 sets

Diet was blah, with finals and stuff i was just eating on the run, although the chinese tasted damn ace

Training was once again great, the Wall decided to kick my ass again, he's a damn slave driver i tell ya!

that' all :)

WillKuenzel
12-12-2002, 01:58 AM
Nice squating man!

Where are the hot dogs?

Franjipani
12-13-2002, 04:16 PM
Originally posted by just_a_pup
m3-1oz macadamia nuts

Yummo :nod:

Hope all is well with you pup??

Pup
12-13-2002, 06:42 PM
Diet *cheat day*
m1-sausage biscuit and hashbrowns
m2-4 cinnamon rolls
m3-4 chicken strips
plus various other snacking during the day, and a couple mountain dews

Training
bb row 225x8, 205x6, 185x8 *this really hurt my forearm*
deads 335x4, 335x5, 335x6
t-bar row 5platesx5, 4 sets
pullups bwx6

20 minutes of cardio

Well, that's it, eating garbage on cheat days makes me feel like ass, from now on my cheat days are gonna consist of cleaner foods, just more of them...and maybe the occasional pizza, but all that damn sugar is killing me.

Franji-i'm not doin too bad, i have 2 more weeks til i start my next contest diet, gonna try to get down to 155 so i'm at the top of the lightweight class.

Miss Rezza
12-13-2002, 07:15 PM
Originally posted by just_a_pup

Well, that's it, eating garbage on cheat days makes me feel like ass, from now on my cheat days are gonna consist of cleaner foods, just more of them...and maybe the occasional pizza, but all that damn sugar is killing me.

I hear ya on that one pup! :nod:

I always end up feeling like crap on my cheat day and bloated the following day........... you just gotta wonder if it really is worth it!?

:scratch:

Pup
12-13-2002, 07:26 PM
Yea Renee, its supposed to be a cheat day and you're supposed to feel euphoric...yet i feel like crap, but after eating clean for so long i just don't desire the junk food anymore.

YoBrickWall
12-13-2002, 08:39 PM
eat pizza on yo cheat day,pup. hmmm.

WillKuenzel
12-13-2002, 09:04 PM
No added weight on the pull-ups?

Pup
12-14-2002, 12:42 PM
Originally posted by HomeYield
No added weight on the pull-ups?

By the end of the workout i couldn't do weighted pull-ups...it took all i had to just do the six bw only.

Pup
12-16-2002, 07:34 PM
Diet
m1-1/2 cup dry oats, tuna patty
m2-1 package of cashews
m3-1/2 pita, 1/4 cup cheese, 8oz ground beef
m4-6oz sweet potato
m5-chocolate flax *2tbs flax*
m6-2 slices bread, 2 servings tortilla chips

Training
wide grip bench 185x6, 205x6, 225x6
dips 90x8, 3 sets
incline flyes 50x8, 3 sets
cable drop set 40x6, 30x6, 20x6, 10x6

abs
light cardio

After a good weekend of eating complete crap i had the diet back on track today, will be clean til christmas i think.

Training was also good, i'm loving the wide grip bench, so much more comfortable movement, doesn't hurt the shoulder at all.

dat's all :)

Pup
12-17-2002, 06:10 PM
Diet
m1-tv dinner 350 cals
m2-orange chicken w/fried rice ~1000 cals
m3-chocolate milk 580 cals
m4-havn't decided yet, but it'll be around 400-500 cals

Training
concentration curls 30x8, 35x8, 40x6
standing cambered bar curls 65x6, 75x6, 85x6
standing db curls 45x6, 3 sets
cgbp 235x1, 205x5, 185x8
skulls 105x5, 105x4, 105x3

abs
20 min cardio at 11 degree incline

Diet wasn't exactly clean, but the cals are about right, training wasn't super impressive, but i gave it all i had, so hopefully i stimulated some hypertrophy.

Since i've been taking the glucosamine my tendinitis is doin a lil better, at this stage its placebo but hell, at least i don't hurt as bad.

Stress has been significantly reduced, thanks matt :)

...dat's all :)

Pup
12-18-2002, 07:50 PM
Diet
m1-2 hot dogs
m2-chocolate milk
m3-1/2 chicken breast sub
m4-1/2 chicken breast sub
m5-bag of cashews
m6-no clue...i'll think of something

Training
squats 365x2, 405x1
sldl 225x6, 265x6, 285x5
drop set leg press 14 plates, 12, 10, 8, 6...6 reps each
leg ext./lunge superset, 3 sets, 250x8/80x6

abs
20 min cardio

training wasn't bad...i did it early so i just couldn't handle much weight on the squats, but it wasn't horrid so oh well.

diet has been ok, cals are decent and food choices weren't super bad so i'm also not mad about that

went to see LOTR today, ace movie, special effects are off the hook

dat's all :)

WillKuenzel
12-19-2002, 01:24 AM
Chocolate milk is a meal? And you give Miss Rezza a hard time about apples? Hehe, just yanking ya.

Nice squating. 405x1 is quite a bit of weight. What's your PR for squats?

Miss Rezza
12-19-2002, 01:51 AM
Originally posted by HomeYield
Chocolate milk is a meal? And you give Miss Rezza a hard time about apples?

tuttut Not good enough pup!! tuttut You'd better get your act together mister!!!

:evillaugh Muahahahaha :evillaugh

Franjipani
12-19-2002, 05:41 AM
Just chiming in to say hola to my favourite chef:hello:

Me thinks you have a bit of a nut fetish like moi;).

BennettBoy
12-19-2002, 07:19 AM
Originally posted by HomeYield
Chocolate milk is a meal?

No different than candy bars.....:D

MonStar
12-19-2002, 07:21 AM
LOL, choclate milk sounds like one of my meals. I always get about ~20g of protein from choclate milk so thats a meal for me!

WillKuenzel
12-19-2002, 09:50 AM
Originally posted by BennettBoy


No different than candy bars.....:D LMAO, it was chocolate covered peanut m&m's dammit! LOL, I wanted a candybar but it just didn't happen last night. Candy bars are different too. I don't know how they just are. Ok?!




Hehe, good point. LMAO, you had me rolling with that statement Craig.

Pup
12-19-2002, 10:04 AM
Originally posted by HomeYield
Chocolate milk is a meal? And you give Miss Rezza a hard time about apples? Hehe, just yanking ya.

Nice squating. 405x1 is quite a bit of weight. What's your PR for squats?

Ah yes...but chocolate milk has the calories to suffice as a meal, apples don't ;)

I've done 405x5 on squats before, and most i've ever attempted for a single is 425, which i got pretty smoothly.

Pup
12-19-2002, 10:07 AM
Originally posted by Miss Rezza


tuttut Not good enough pup!! tuttut You'd better get your act together mister!!!

:evillaugh Muahahahaha :evillaugh

Eat more than an apple in a meal and then we can talk :p

Pup
12-19-2002, 10:08 AM
Originally posted by Franjipani
Just chiming in to say hola to my favourite chef:hello:

Me thinks you have a bit of a nut fetish like moi;).

Hola frannie :)

...nuts are a staple of my diet, peanuts, cashews, pistachios *rubs tummy*

Pup
12-19-2002, 10:09 AM
Originally posted by BennettBoy


No different than candy bars.....:D

Chocolate milk has more protein :)

Alex.V
12-19-2002, 10:24 AM
Originally posted by just_a_pup


*rubs tummy*

okay Celestial.

Pup
12-19-2002, 06:05 PM
Originally posted by Belial


okay Celestial.

This means war :swear:

Pup
12-19-2002, 06:08 PM
Diet
meh...worked out to 2300 cals, mostly crap cals

Training
military press 135x6, 145x6, 155x4
upright rows 95x6, 115x6, 135x6
seated db press 80x5, 70x7, 60x8
laterals 25x8, 3 sets
bent over lateral 20x8, 3 sets

20 min cardio
abs

Pretty mellow day, training was productive, i'm being a lazy ass with the diet, the calories are fine, its just not clean, gotta attempt to curb this before i start contest dieting, which is about 2 weeks away.

dat's all :)

Ritzol
12-19-2002, 06:11 PM
:D





So I wanna know.......... what kind of chocolate milk we speak of, because frankly NESTLE is the best.... omg, I'm not even going to get into that.

Budiak
12-19-2002, 06:13 PM
When I paint, my brush cup looks like its filled with Yoohoo.


But it dont taste like Yoohoo.

Pup
12-19-2002, 06:26 PM
It was hershey's...and technically it wasn't chocolate milk, but a cookies and cream milk shake.

Pup
12-19-2002, 06:28 PM
Originally posted by Budiak
When I paint, my brush cup looks like its filled with Yoohoo.


But it dont taste like Yoohoo.

Sometimes you frighten me...i like that :)

Ritzol
12-19-2002, 06:41 PM
Originally posted by just_a_pup
It was hershey's...and technically it wasn't chocolate milk, but a cookies and cream milk shake.


tuttut so I see, you were just trying to make it sound semi healthy by saying "chocolate milk" ahha... nice, very smooth.

YoBrickWall
12-19-2002, 07:34 PM
yo pup, dont forget the bb tape when u come to the gym tomorrow. if u bring it ill buy the chocolate milk and hotdogs. the nuts are on u. blahhaha.

Pup
12-20-2002, 04:42 PM
Diet
~2300 cals

Training
chins bwx6, +25x6, +35x4
deads 335x6, 365x5, 405x3, 460x1 (miss)
t-bar row 5platesx5, 3 sets, 6platesx5, 1 set
wide curl grip pull downs 100x6, 120x6, 140x6

abs
20 min cardio

Training was cool today, tweaked it around a bit, tried some heavy deads, felt pretty good to move the big boy weights again.

Diet is still ok, cals are fine so i'm not real worried, bodyweight is 178 so i guess with the extra cardio i can eat chocolate and not have to worry too much.

I got my report card today too, not real thrilled, had a 3.75gpa for the semester so that brings my cumulative down to a 3.8...gonna have to pick it up next semester.

Chris Rodgers
12-20-2002, 04:45 PM
If your GPA comes down to 3.8, I don't think you're doing too bad at all. I guess you don't live up to the dumb, meathead bodybuilder stereotype.


Nice liftin too.

Ritzol
12-20-2002, 04:52 PM
Originally posted by just_a_pup


I got my report card today too, not real thrilled, had a 3.75gpa for the semester so that brings my cumulative down to a 3.8...gonna have to pick it up next semester.


oh shut up would you!......... please....... no, really. Ugh... I uhh had a 3.75 for the semester at college and I was holy happy. Although if some miracle happens that may be bumped up to a 4.0... oh man, I would kiss the ground.

JohnCollins
12-21-2002, 07:59 AM
Originally posted by just_a_pup

Diet
~2300 cals




Hmmmmm. No diet detail anymore, eh? ;)

The hell with GPA. I was just damned glad to get out of college, period. Six years! (I liked the parties and didn't want to leave)

Pup
12-21-2002, 10:53 AM
I'll start putting the diet back up when i am contest dieting.

As for the GPA, i will not graduate at any less than a 3.8, i accept nothing less than that, end of story.

Pup
12-23-2002, 09:06 PM
Diet
cals ~2500

Training
wide grip bench 195x6, 215x6, 235x6
dips 90x8, 2 sets, 135x2, 1 set
flyes 60x8, 3 sets
cables 40x6, 30x6, 20x6, 10x6

good chest session, didn't have time for cardio, i'll do some this weekend to make up for it.

dat's all :)

WillKuenzel
12-23-2002, 09:22 PM
How wide is the wide grip bench? Just outside of shoulders or further out than that? Nice job on the dips man! Does 135 bother your wrists at all? Anything above 100 starts to kind of bother mine.

Pup
12-23-2002, 09:29 PM
My thumb is on the rings. 135 is ok on the wrists, its the dip belt that hurts with that much weight, really digs into my hips.

YoBrickWall
12-23-2002, 10:31 PM
hey pup, ritzol sounds like she would fit into our workout. this would be very interesting on learning knowledge. but u already know im on her side.

Ritzol
12-23-2002, 10:58 PM
What's goin on?


:confused:

JohnCollins
12-24-2002, 05:30 AM
Yo, Pup, I finally broke the code!

~ = hot dogs and chocolate milk!

Ninja Chronicles = Ace! Couldn't reply to it to give you kudos.

JPC

YoBrickWall
12-24-2002, 06:51 AM
yo ritzol, i was refering to yo grade point average. believe it or not yo pup trains very hard but is a Very smart and interesting person to talk to.

Pup
12-24-2002, 07:21 AM
Originally posted by YoBrickWall
hey pup, ritzol sounds like she would fit into our workout. this would be very interesting on learning knowledge. but u already know im on her side.

LMAO...take her side eh, just wait til wednesday you biatch, mr. i can only do one rep at 365.

Ritzol
12-24-2002, 11:30 AM
Originally posted by YoBrickWall
believe it or not yo pup trains very hard but is a Very smart and interesting person to talk to.


mmm yes, I discovered that quite some time ago. ;)

Spiderman
12-24-2002, 11:50 AM
I'm not to sure on that one Ritzol. Sometimes I wonder about'im. Interesting.... :scratch: Yeah, I GUESS you could call it interesting. Personally sometimes I think he leans a little toward the homo side... uh, oops, think I said too much.

*hands pup the trout...waits for beating*

YoBrickWall
12-24-2002, 01:39 PM
oh, so now yo gonna talk dirty to me,huh. wait till we do legs tomorrow. after i spank u in squats yo gonna go crawling to yo corner whimpering on yo newspaper that is already soaked. oh big greg gonna work legs with us.

Pup
12-24-2002, 05:53 PM
Originally posted by Spiderman
I'm not to sure on that one Ritzol. Sometimes I wonder about'im. Interesting.... :scratch: Yeah, I GUESS you could call it interesting. Personally sometimes I think he leans a little toward the homo side... uh, oops, think I said too much.

*hands pup the trout...waits for beating*

You sir, are one dead motherf*cker.

JohnCollins
12-24-2002, 06:42 PM
:lurk: This ought to be good.

*hands Pup another trout* The trout-chakus of death!

Miss Rezza
12-24-2002, 07:52 PM
hell yeah!!

:lurk:

Pup
12-25-2002, 08:23 AM
Oh sh!t...i forgot to put in yesterday's arm workout *kicks self in shin*

Training
cambered bar curls 65x6, 75x6, 85x6
preacher curls 30x8, 35x8, 40x4
db curls 40x6, 45x6, 50x4
cgbp 185x6, 205x5, 215x2 *i lifted like a little girl on this lift*
skullz 105x6, 105x6, 105x3

abs
20 min cardio

Diet is not worth listing, a whole bunch of junk food and i'm doing the same today, who cares though its christmas and i got 10 days til i start the next contest diet.

dat's all for now :)

YoBrickWall
12-25-2002, 10:16 AM
HOMO !!!!!! yikes, thanks fo the warning. ah boopsies i mean pup i wont be able to work out with u anymore.

Pup
12-25-2002, 08:44 PM
Diet
rofl...well, i did have protein shake after training legs

Training
squats 315x5, 365x5, 405x1 (miss, damn depth), 315x5
sldl 225x6, 275x6, 315x6
leg press 8x6, 10x6, 12x6, 14x6, 16x6
leg ext/lunge 250x10/80x8, 3 sets

am cardio
pm cardio
abs

Christmas was pretty cool this year, ate a bunch of crap *hopefully the cardio evened it all out*...got some neat gifts, everyone liked the cheesecake i made, score!

dat's all, i hope everyone had a merry christmas :)

Budiak
12-26-2002, 01:59 AM
Close grip bench rules.

BennettBoy
12-26-2002, 07:04 AM
Originally posted by just_a_pup
Diet is not worth listing, a whole bunch of junk food and i'm doing the same today, who cares though its christmas and i got 10 days til i start the next contest diet.



Rob, when is the date of your next contest? If mine is in June, I should be OK if I start cutting Feb. 1 right?

I just wondered for comparison purposes.

Pup
12-26-2002, 07:45 AM
My next contest will be the last weekend in april, like the 27th i think, i'm starting my cutting phase on January 6th. A few days before that i'm going to outline my plans for it, my goals and things of that nature.

If you start in february you're gonna give yourself a solid 4 months of prep, imo that is ideal because that first month allows you to to just get used to eating perfectly clean, by the time you are in the 12 week phase you'll already be kickin some ass.

Pup
12-26-2002, 06:24 PM
Diet
~2500 calories

Training
military press 135x6, 145x6, 155x6
upright rows 95x6, 115x6, 135x6
db shoulder press 60x6, 70x6, 80x5
lateral raises 25x8, 3 sets
bent over laterals 25x8, 3 sets

abs
25 min cardio

Diet is still meh, i'll probably begin to clean it up a tad next week, as a week from monday is contest diet time, so i better have my ducks in a row.

Training is solid, weights are moving up and my body is getting better adapted at the cardio, hitting right around 400 cals in every 25 minute session.

dat's all :)

Delphi
12-26-2002, 06:42 PM
Vat ees dis cardio you schpeak ov? Ees dis a perverted sex acht?

:spam:

JohnCollins
12-26-2002, 07:01 PM
Unspeakably perverted. *shudder*

Budiak
12-26-2002, 07:38 PM
/me pups



MOTHER ****ER!


Cardio....cardio is fine, just wear a rubber.

WillKuenzel
12-27-2002, 04:58 AM
*shudders at thought of Budiak doing cardio with nothing but a rubber*

.
.
.

*goes to gouge eyes out*



Cardio is like shaving... its a necessary evil.

Pup
12-27-2002, 06:19 PM
Diet
~2500 cals *no john, no chocolate milk and hot dogs*

Training
chins bwx6, +25x6, bwx6
deads 335x6, 365x5, 405x3...ho hum
tbar row 5x5, 5x5, 6x5, 6x4
wide curl grip pull downs 120x6, 140x6, 160x6

abs
25 min cardio

training wasn't bad, the weighted chins just kill my shoulder, so i'm gonna switch to curl grip chins for a while, just do some high reps, damn past injuries :swear:

dat's all for now :)

Franjipani
12-29-2002, 06:38 AM
Originally posted by just_a_pup
deads 335x6, 365x5, 405x3...ho hum


*lol* @ you dismissing this weight as trivial :p.

Glad you are relaxing on the diet front during this festive season...

Ohh and HAPPY NEW YEAR TO YA PUP :D :D :D

xraygirl
12-29-2002, 06:55 AM
No kidding, what food group do hot-dogs belong in anyway? j/k ;)