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Pup
12-29-2002, 07:23 AM
Originally posted by Franjipani


*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

I'm relaxing on the diet for the time being, 8 days til next contest diet, can't wait.

Happy New year to you as well, its a greek tradegy that you can't be here to get piss drunk with me.

Pup
12-29-2002, 07:25 AM
Originally posted by xraygirl
No kidding, what food group do hot-dogs belong in anyway? j/k ;)

I believe those would be in 6th food group, for those who don't know...that is the category of food that everytime i eat it, John Collins feels the need to bust my balls about it, that group, right next to veggies :)

xraygirl
12-29-2002, 07:29 AM
You mean the same John Collins who refused to become a "food nazi" somewhere on the 1st page of his journal?

Pup
12-29-2002, 07:30 AM
Originally posted by xraygirl
You mean the same John Collins who refused to become a "food nazi" somewhere on the 1st page of his journal?

Yea, that would be same assfaced John Collins that i speak of ;)

xraygirl
12-29-2002, 07:32 AM
Has his head started spinning yet?

JohnCollins
12-29-2002, 07:40 AM
Let's see. . .of the four basic food groups, sugar, alcohol, salt and fat, I think hot dogs are a crossover food between salt and fat.

I love hot dogs! BallPark Franks, all beef, on the grill, with beer, takes care of three of the basic food groups right there!

Signed:

Your friend, a$$face


Originally posted by xraygirl
No kidding, what food group do hot-dogs belong in anyway? j/k ;)

xraygirl
12-29-2002, 07:44 AM
I'm a grilled steak and beer person myself. Can't do the dogs.

YoBrickWall
12-29-2002, 08:34 AM
well ya gotta remeber he is just a pup and wants to come off the porch and run with the big dogs. that aint gonna happen till u can lift yo own leg and u quit eating dogs

Pup
12-29-2002, 09:00 AM
Originally posted by YoBrickWall
well ya gotta remeber he is just a pup and wants to come off the porch and run with the big dogs. that aint gonna happen till u can lift yo own leg and u quit eating dogs

Well hell YBW...when your legs are as big as mine its hard to lift em.

/pwn3d

Alex.V
12-29-2002, 09:06 AM
Hot dogs are tools of satan.

Pup
12-29-2002, 09:13 AM
Originally posted by Belial
Hot dogs are tools of satan.

*looks at B's avatar*...is that a confession bro?

PowerManDL
12-29-2002, 12:03 PM
http://www.wannabebigforums.com/attachment.php?postid=389445

Alex.V
12-29-2002, 12:14 PM
<---- is a tool of satan.

Is just a tool. ------> http://www.wannabebigforums.com/attachment.php?postid=389445

PowerManDL
12-29-2002, 12:23 PM
I agree. I hate that Error 404 page.

Alex.V
12-29-2002, 12:40 PM
UBB is teh suck

PowerManDL
12-29-2002, 01:05 PM
Last edited by Belial on 12-29-2002 at 12:40 PM

teh winar is yu0!

Franjipani
12-29-2002, 04:04 PM
Gotta love that avatar !!! I'm so chuffed you like my little term of endearment for you..... I've been calling you "pupsicle" in my head for absolute weeks now.... decided to thrash it out in public in my journal where its nice and safe ;)

Whatever will I do without my personal chef ??? :angel:

Pup
12-29-2002, 06:30 PM
Originally posted by Franjipani
Whatever will I do without my personal chef ??? :angel:

Hmm...i'm always your personal chef, but, pupsicle is just too cool.

Pup
12-30-2002, 09:31 PM
Diet
~2500 cals

Training
wg bench 195x6, 215x6, 235x6, 275x1
dips 90x8, 90x8, 135x1
flyes 60x8, 3 sets
cable drop set 40x6, 35x6, 30x6, 25x6, 20x6, 15x6, 10x6

Miss Rezza
12-30-2002, 11:58 PM
HAPPY 2003 PUPSY!!

*cough-ChickenLeg-cough*..........

Pup
12-31-2002, 12:04 AM
Originally posted by Miss Rezza
HAPPY 2003 PUPSY!!

*cough-ChickenLeg-cough*..........

Happy New Year Renee...and its a damn crowbar, an atomic crowbar that glows blue; why can't you see it :cry:

heathj
12-31-2002, 03:29 AM
Ace bench and dips...what's the weight at?

Pup
12-31-2002, 08:37 AM
weighing 180lbs right now heath

Pup
01-01-2003, 08:33 PM
Well...since i was a lazy ass yesterday i forgot to write in the arm workout, so today is a two training day post.

Tuesday

cambered bar curls 65x6, 75x6, 85x6
concentration curls 30x8, 35x8, 40x6
db curls 40x6, 45x6, 50x6
cable curls 40x6, 50x6, 60x6

Wednesday
squats 315x5, 365x3, 315x6
sldl 225x6, 275x6, 315x6
leg press *strip set* 16x6, 14x6, 12x6, 10x6, 8x6, 6x10
calf raises 180x6, 180x6, 225x6
leg ext/lunge 250x10/100x6, 3 supersets

25 min cardio both days

Franjipani
01-02-2003, 06:57 AM
Originally posted by just_a_pup
25 min cardio both days

Well done pupsicle.... I know how much you detest it;)

Pup
01-02-2003, 07:37 AM
Originally posted by Franjipani


Well done pupsicle.... I know how much you detest it;)

:angel:

Pup
01-02-2003, 08:21 PM
Today was shoulder day.

Training
military press 135x6, 145x6, 155x6
upright rows 95x6, 115x6, 135x6
db shoulder press 60x6, 70x6, 80x6
laterals 25x6, 30x6, 35x6
bent over laterals 20x6, 25x6, 30x6

25 min cardio
abs

good session today, had a nice pump

dat's all :)

BennettBoy
01-02-2003, 10:25 PM
Originally posted by just_a_pup
Today was shoulder day.

Training
upright rows 135x6
db shoulder press 80x6




Dang bro...you do have some good strength for your size right now. 170 lbs? Holy......

What type of bar are you using with your upright rows?

Also Rob, what macros do you think would be best for say someone like me to cut with? :D

Thanks dude......and good job!

Pup
01-03-2003, 10:02 AM
I'm closer to 180 than 170 right now, but by the end of the month i should be right at 170.

I use the standard olympic bar, my grip is relatively close.

For the macros, i would say you could start at a 40/30/30 ratio if you liked, i'm going to use a 50/30/20 p/c/f for this upcoming show. The main thing is to keep your protein high enough to keep off atrophy and your fat high enough to not put your hormones outta whack.

Pup
01-03-2003, 08:13 PM
Back Day!

Training
pull ups *curl grip* bwx6, +25x6, +35x5
deads 335x6, 365x5, 405x3, 425x1
tbar row 5 platesx5, 5 plates +25x5, 6 platesx5, 6 platesx5
wide curl grip pull downs 140x6, 160x6, 180x5

abs
no cardio today *i'll hit it tomorrow*

JohnCollins
01-03-2003, 08:56 PM
Holy crap!

captain piddles
01-03-2003, 09:03 PM
awsome poundages buddy!!

Franjipani
01-04-2003, 11:10 PM
Whoooooa..... LMAO @ your avatar....

Cheeky buggar;)

Absolutely franji-tastic workouts ya got going muffin !!! Getting down whicha bad self eh??

:angel:

Pup
01-06-2003, 07:06 AM
Aighty folks, the day is upon us, i start pre-contest today. I wouldn't be the crazy S.O.B that i am if i didn't set up my pre-contest plan for y'all to critique and scrutinize, i'm hoping all the competitors *G'd Up, Chase, Yates, YBW* will stop in here to kick me in the ass when i'm screwing things up, and of course that slave driver frannie who just likes to hear me scream in pain :angel:

Anyways, here's the plan.

Diet

I'm going to do the diet in 3 phases, each one consisting of 4 weeks, at the end of each phase i will have a target weight i want to be at. The final goal is to be somewhere around 160lbs with a very defined 6 pack.

Phase I

This starts today, i'm going to weigh myself at the gym and the goal of phase one will be to be at least 8lbs lighter by the start of phase II. Daily calories are going to start out at around 2400, with a 50/30/20 split of p/c/f. I will readjust this as needed if i'm not dropping weight.

Phase II
This phase will be much like the first, main difference is that if i'm plateuing i will not be dropping cals, but i will begin to do double cardio sessions, which will probably be in the form of HIIT done at the indoor track at school. By this point the cals will probably be around 2000-2200 depending on how my metabolism is cooperating. The goal weight of this phase is up in the air, if i drop say 10lbs during phase I, then 8lbs during phase II might not be so easy as that would put me right around 160lbs, which is my target weight for the end of this fiasco. But we'll just see how it goes.

Phase III
This is the final sprint to the finish of the diet. By the start of this phase i should have at least a solid 4 pack with a good outline of my bottom abs. Calories may be adjusted down to 1800 cals with the possible increase of double cardio sessions. The final week will consist of a carb depletion/load, hydration manipulation and a possible potassium depletion/load *this will depend on my bodyfat and relative skin tightness* Hopefully at the end of this phase my body will be at a level that i can be proud of.

Teh Training
I'm going to train in essentially the same manner, although i'm going to change one exercise in my chest and perhaps manipulate some exercises so i can do them in a superset fashion. Cardio is going to be at least one session 6x/week. By the second phase of the diet i will add additional HIIT sessions as needed.

Posing
i'm going to start working on my posing routine come the first of Phase II, that'll entail trying to find a damn song and working very hard on all my mandatory poses. Oh yea, i'm gonna make sure i start tanning around the start of Phase II as well, cause y'all remember how damn white i was.

Supplements
protein powder *i'll be using precision, VP2 and N-large*
glutamine *5g in my pre and post workout shake*
vit c, calcium, magnesium, and zinc
ECA

Rant section
i'm gonna be doing a lot of bitching during this diet, that will happen in this section

Weekly update
at the end of every week i'll list my current bodyweight and sometimes i'll even throw up a progress pic.

BennettBoy
01-06-2003, 10:40 AM
You are too orgainized. I'm jealous.

Looks good to me. You have your goals in order for sure.

As much as I want to try to be meticulous with my diet....I just can't ever seem to get it done.

MonStar
01-06-2003, 10:51 AM
Good luck with the precontest phases Rob, they can be a b*tch. I friggin' hate cutting diets so damn much! Looking forward to see how you do with it.

Pup
01-07-2003, 06:31 AM
Due to Hulk breaking the boards here is yesterday's information.

Diet
2207 calories
258g protein (47%)
188g carbs (34%)
47g fat (19%)

Training
wide grip bench 200x6, 220x6, 240x6
dips 90x8, 90x8, 115x5
incline db press 60x6, 70x6, 80x6
incline flyes 60x8, 3 sets

Cardio
340 calories on the treadmill

Supplements
all on point, except i just had 10g of glutamine in the post-workout shake as opposed to a pre and post shake.

Comments
i was very pleased with the diet, macros were very close to my desired split. training was also good, tried the incline dbells for the first time in 6 months, so i'm happy with the strength on those.

Rant
the initial stages of dieting suck, because that's when i have to write up all the nutritional info...it'll get easier though, i have comprised a master list!

Oh yea...i was 184lbs, so the target weight for the end of this month is at a bare minium 176lbs, and i think it'll be closer to 172.

dat's all for now :)

JohnCollins
01-08-2003, 06:59 PM
Originally posted by just_a_pup
Rant
the initial stages of dieting suck, because that's when i have to write up all the nutritional info...it'll get easier though, i have comprised a master list!


Very easy. Short list.

Egg whites
natty peanut butter
sawdust
shoe leather
celery
Oh, yeah, and vitamins

Have fun! ;)

Pup
01-08-2003, 08:16 PM
Yesterday's stuff

Diet
2178 cals
243g protein *45%*
162g carbs *30%*
62g fat *25%*

Training
cambered bar curls 75x6, 85x6, 95x6
concentration curls 30x8, 35x8, 40x4
db curls 40x6, 45x6, 50x5
cgbp 185x6, 195x6, 205x6
db skulls 40x6, 3 sets

Cardio
20 min walk outside

Supplements
forgot to take em

Comments
session was ok, nothin to write home about though

Rant
dieting sucks...that is all

Pup
01-08-2003, 08:42 PM
Today's stuff

Diet
2058 cals
172g protein *33%*
221g carbs *43%*
54g fat *24%*

Training
squats 315x5, 365x5, 405x1, 315x7
hack squats 135x6, 155x6, 175x6
sldl 225x6, 275x6, 315x6
leg ext/lunges 250x10/135x6, 3 sets
calf raises 180x6, 3 sets

cardio
25 min on treadmill

Comments
diet was a lil off, too many carbs, not enough protein...meh

Rant
went to the bar for dart league, now my leather jacket smells like smoke *note to self, don't wear jacket to bar*

that's all :)

Franjipani
01-09-2003, 04:03 AM
Originally posted by just_a_pup
Rant section
i'm gonna be doing a lot of bitching during this diet, that will happen in this section

Looks like ya gonna need a your very own moderator:D.

Pupsicle, your organisational skills, dedication & committment to this are OUTSTANDING !!! Hats off to ya.......this slave driver will be keeping a close eye on ya progress;)

Pup
01-09-2003, 07:25 PM
Diet
2205 cals
245.5g protein *45%*
191g carbs *35%*
51g fat *20%*

Training
military press 135x6, 145x6, 155x6
db shoulder press 60x6, 70x6, 80x6
lateral raise 25x6, 30x6, 35x6
bent over lateral 20x6, 25x6, 30x6
upright row 95x6, 115x6, 135x6

Cardio
25 min on treadmill

Supplements
on point

Comment
excellent session, diet was spot on...a good day all around

Rant
it snowed today, i hate snow...that is all

WillKuenzel
01-09-2003, 08:19 PM
How intense is the cardio you are doing now? Are you working your way into it or is that all out? Sorry I haven't been keeping up with your journal but how far out is the show? I can't seem to find where you posted that.

Pup
01-09-2003, 08:40 PM
Moderate intensity cardio...i warmed up with a 4mph walk for 5 minutes, then ran for 10 minutes at 7mph, then walked at 4mph for the last 10 minutes...eventually i'll work this up to a 5 minute warmup and 20 minutes at 7mph.

Show is 12 weeks out...its a few posts back on this page.

WillKuenzel
01-09-2003, 09:03 PM
I'm going to do the diet in 3 phases, each one consisting of 4 weeks, at the end of each phase i will have a target weight i want to be at. The final goal is to be somewhere around 160lbs with a very defined 6 pack.*does math, slaps forehead*

I've gotten pretty good at looking stupid. :)

Where is your bf%? Are you going to keep track of that too, or just use the scales and mirror?

Pup
01-09-2003, 09:18 PM
scales and mirror...imo skinfold measurements aren't real accurate...i may have one or 2 hydrostatic tests done down the road...but mainly the mirror right now.

galileo
01-10-2003, 10:34 AM
I use skinfold measurements to judge my progress. They're not accurate for detecting bodyfat levels, but at least you can tell if what you do is working.

I dread my upcoming cut. I am so afraid of losing teh muscle.

Pup
01-10-2003, 08:47 PM
Diet
2034.5
182g protein *36%*
249g carbs *49%*
34.5g fat *15%*

Training
chins bwx6, 25x6, 45x5
deads 335x6, 365x6, 435x1, 460x1 *miss*
tbar 225x5, 260x5, 260x5, 305x5
wcg pull downs 160x6, 180x6, 200x5

Cardio
25 mins

comments
got 460 to my knees but couldn't lock it out

rant
damn snow!

Miss Rezza
01-10-2003, 09:34 PM
Originally posted by just_a_pup
Diet
2034.5
182g protein *36%*
249g carbs *49%*
34.5g fat *15%*


:hello: hiya pupsy!!

Nice balance you got goin' on with yer diet!! :thumbup:

I still can't believe your last comp was 12 weeks ago......... sheesh!- how time flies!! :nod:

Pup
01-10-2003, 09:37 PM
Thanks renee...i usually have the carb and protein flip flopped from what it was today, but overall cals were good so i'm happy.

This next one is 12 weeks away, i hope to come in much better, me thinks it'll happen :)

Miss Rezza
01-10-2003, 09:41 PM
me thinks it'll happen too!! :D

JohnCollins
01-11-2003, 05:56 AM
Ahem. Um, isn't "methinks" pirate language???? tuttut

Miss Rezza
01-11-2003, 06:17 AM
:hide:

Pup
01-11-2003, 06:37 AM
Originally posted by JohnCollins
Ahem. Um, isn't "methinks" pirate language???? tuttut

This coming from the guy who has been learning to speak Ninja quite fluently...tuttut

Franjipani
01-11-2003, 07:12 AM
Originally posted by just_a_pup
This next one is 12 weeks away, i hope to come in much better, me thinks it'll happen :)

Ohhh it definitely will happen..... thats a GIVEN:cool:.

Your workouts are tres fabulouso as per usual....

Pup
01-11-2003, 07:22 AM
Gracias mi amiga...your confidence in me is ace :)

JohnCollins
01-11-2003, 11:42 AM
Originally posted by just_a_pup


This coming from the guy who has been learning to speak Ninja quite fluently...tuttut

!éhcuot You got me there.

JPC

BennettBoy
01-12-2003, 08:27 AM
Rob, if you are at 184 or so, you really think you will have to go down to 160ish? I am at 187 now, and I am hoping like hell I don' t have to go below 170. In fact, I have almost decided I will not go below 170 period. I really am not doing my show to win but just to do something I have always wanted to do. I worked so hard to get over 180 I'm afraid if I sink down to 160 I will have to work my ass off to get back where I want to be.

Ultimately I want to be ripped 8% year round at about 185.

Pup
01-12-2003, 08:36 AM
I feel that to be in the kind of condition i want to be in that i'll have to get to 160...i'm doing this to win, i already have my feet wet, can't win unless i'm sub 5%

Pup
01-13-2003, 06:34 PM
Diet
2040 cals
162g protein *32%*
194g carbs *38%*
68.5g fat *30%*

Training
wg bench 205x6, 225x6, 245x4
dips 90x6, 115x5, 115x5
incline db press 65x6, 75x6, 85x5
incline flyes 60x6, 65x6, 65x4
cable x-overs 30x15, 40x10, 50x7

cardio-25 min on treadmill

comments...diet was decent...protein was too low, but i did get the fat up which i wanted, now i gotta keep the fat around the same and drop the carbs a bit...then she'll be perfect...training was good today as well, felt good and strong

rant...nothing to bitch about today

good day y'all :)

Maki Riddington
01-13-2003, 06:45 PM
Where dem pics?

JohnCollins
01-13-2003, 07:17 PM
Come on, you wuss! You can bitch about something!. You're not even trying, dammit!

Franjipani
01-14-2003, 04:16 AM
Originally posted by just_a_pup
rant...nothing to bitch about today

Tis a good day when its ya Birthday......:D

Hope you factored a wee bit of a cheat day in here somewhere ??? Ohh silly me.... of course you did..hee hee

:birthday: HAVE A WONDERFUL DAY :birthday:

JohnCollins
01-14-2003, 04:32 AM
Franji, no fair! You beat me to it, but you're in Australia. Unfair Advantage!

The big TWO-ONE baybee! Yeah!

:birthday: :dj: :alcoholic :hump: :clown:

The usual birthday progression (see above)

Pup
01-15-2003, 05:44 AM
Yesterday's stuff

Diet
bah...after i had a few beers at the bar i decided to hell with the diet for the night and had some chips, some birthday cake and ice cream, etc...but it'll be back to good today, i promise

Training
cambered bar curl 75x6, 85x6, 95x6, 105x6
concentration curl 30x6, 35x6, 40x6
standing db curl 40x6, 45x6, 50x5
cable curl/dbell curl 40x8/20x8 50x8/20x8, 60x7/20x6

cardio...didn't do any yesterday, i'll do an extra session this week to compensate though

comments...a good day of training, the birthday was fun, finally got to have my first legal beers, always nice...first day of classes too, in 3 classes i have only one really hot girl, ah well, might see what goes on with that possibility, but my luck would dictate that she's taken, ah well.

rant...even though it was my b-day, i still feel like ass for blowing the diet like that, time to refocus damnit!

Maki...pics won't be up til end of month, wanna give myself a few more weeks before i let y'all see how i look

Frannie...thnx sweetie :)

John...there was no :hump: last night, but i did drink some good beer :cool:

dat's all for now :)

BennettBoy
01-15-2003, 05:50 AM
Originally posted by just_a_pup
Yesterday's stuff

Diet
bah...after i had a few beers at the bar i decided to hell with the diet for the night and had some chips, some birthday cake and ice cream, etc...but it'll be back to good today, i promise


You deserve a cheat day on your Birthday bro!

first day of classes too, in 3 classes i have only one really hot girl, ah well, might see what goes on with that possibility, but my luck would dictate that she's taken, ah well.

The good looking ones seem to always be taken :mad:

Maki...pics won't be up til end of month, wanna give myself a few more weeks before i let y'all see how i look

You should post some pre-cut pics :D

Pup
01-15-2003, 08:55 PM
Diet
1951 cals
152g protein *31%*
203 carbs *42%*
59g fat *27%*

Training
smith hacks 105x10, 125x10, 145x10
squats 275x6, 315x5, 335x4
leg press 8px6, 10px6, 12px6, 14px6, 16px6
calf raise 180x6, 3 sets
leg ext/lunge 250x10/135x6, 3 supersets

cardio
25 min

comments...diet was a lil off, gotta improve it...didn't do sldl, lower back still kills

rant...its cold out...i want summer damnit

dat's all :)

Franjipani
01-16-2003, 03:38 AM
Originally posted by just_a_pup
bah...after i had a few beers at the bar i decided to hell with the diet for the night and had some chips, some birthday cake and ice cream, etc...

:clap:


I'll hear none of that "feel like an ass for blowing diet" crap on your birthday, tuttut...

Now thats over with... its time to nuckle down and focus on preparations for April..... :D

MonStar
01-16-2003, 06:11 AM
Good leg strength Rob, really impressive man. Squats are looking good. Keep up the hard work.

Pup
01-16-2003, 06:17 PM
Thnx mike...squats are actually a lil down right now cause my lower back has been giving me problems, hopefully in a month or so i'll be back up to 365x6.

Pup
01-21-2003, 03:34 PM
*wipes dust off journal*

Diet
its been crap lately, but today has been ace, might put up the numbers later

Training
bb curl 75x6, 85x6, 95x4
concentration curl 35x6, 35x6, 40x6
standing db curl 40x6, 45x6, 50x4

cardio
5 sets of 20 yard sprints, 10 second rest between

that's all :)

ectx
01-21-2003, 04:17 PM
sprints?!?

*pukes*

Pup
01-21-2003, 07:13 PM
lol...they aren't that bad...and its a whole lot better than running for 25 minutes.

Franjipani
01-22-2003, 04:17 AM
Originally posted by just_a_pup
lol...they aren't that bad...and its a whole lot better than running for 25 minutes.

You reckon???

I'd rather not puke thanks for coming !!! :)

Post that diet or suffer the consequences.....:ninja:

BennettBoy
01-22-2003, 05:50 AM
Originally posted by just_a_pup


Diet
its been crap lately, but today has been ace, might put up the numbers later




Rob, do you mean you just haven't gotten your marcos the way you want them, or do you mean you have been cheating? tuttut

Pup
01-23-2003, 05:15 PM
lil of both craig :(

Pup
01-23-2003, 05:24 PM
Diet....its going solid, carbs have been around 100-120 the last few days, cals are staying under 2200 which i'm pleased with.

Training

since i didn't post yesterday i'll update legs and shoulders

legs
hacks 135x6, 145x6, 155x6
squats 275x5, 315x5, 335x5
sldl 225x6, 275x6, 315x6
leg ext/lunge superset 250x10/135x6...3 sets
calf raises 180x6, 3 sets

shoulders
military press 145x6, 155x6, 165x6
upright row 95x6, 115x6, 135x6
db shoulder press 60x6, 70x6, 80x6
laterals 25x6, 30x6, 35x6
bent over laterals same as above

cardio...pulled my calf, gotta take a couple days off it

comments...my hips are shot, its time to really lighten up the squats and concentrate on form...may only work up to 255 and just go ATF.

rant...i have a 40 year old body :swear:

laterz :)

WillKuenzel
01-24-2003, 03:23 AM
comments...my hips are shot, its time to really lighten up the squats and concentrate on form...may only work up to 255 and just go ATF.How wide is your stance? Squats rarely hurt my hips but I've got a feeling I've been doing something wrong because I just don't have any strength in squats.

Franjipani
01-24-2003, 03:34 AM
Originally posted by just_a_pup
cardio...pulled my calf, gotta take a couple days off it


I have the same issues.... its normally due to the fact I don't stretch enough (I have the tightest calves in da world) so now I always give them a proper going over !! Seems to happen with high impact cardio...

Can you get somebody to give you a massage??? If not, take a nice long bath with some oil and work the muscle in there..it will improve dramatically:)

Glad to hear your diet is going swimmingly though:thumbup:

Pup
01-24-2003, 02:50 PM
Well, i'm beginning to think i've hurt my achilles, the pain is at the base of the calf, hurts a great deal to go on the balls of my left foot.

Diet
cals are ok, gonna eat light this afternoon

Training
N/A...today was supposed to be back day, but i can't do a lot of my exercises cause the pain in my leg prevents me from doing most of my workout...so back is being moved to sunday.

laterz

Pup
01-25-2003, 11:42 AM
Diet
spot on...will end up around 2k calories

Training
cgbp 165x6, 185x6, 205x6
skull fcuckers *incline skulls in the smith* 105x6, 125x6, 145x6
push downs 80x6, 90x6, 100x6

cardio
20 min at 4mph...didn't hurt too bad, but i still gotta take it slow

comments, good tricep session, cardio felt good.

rant...michigan is gay, i hate snow :swear:

Avatar
01-25-2003, 11:47 AM
Originally posted by just_a_pup

rant...i have a 40 year old body :swear:



damn dude.. me too. I pull a new muscle every two weeks, and if I stopped taking my glucosamine I'd be too incapicitated to lift weights.

BennettBoy
01-25-2003, 06:14 PM
Originally posted by just_a_pup

rant...i have a 40 year old body :swear:



Good. Now you know how it feels for me every day. :D

And snow does suck.

Maki Riddington
01-25-2003, 08:10 PM
I admire your dedication Pup, I'm still battling with losing my size when I cut.

Franjipani
01-27-2003, 04:31 AM
Originally posted by BennettBoy
Good. Now you know how it feels for me every day. :D


*lmao*

Hope its healing well for ya pup.... I can't emphasis warmups enough.....and knowing how much you lurrrrve cardio you would be suffering withdrawals:p.

Pup
01-27-2003, 06:16 AM
Yesterday's stuff

Diet
cals were a bit high, ate some junk at the superbowl parties, whatever though, still at 179, gotta drop a couple more lbs this week to hit january's goal.

Training
chins bwx6, +35x6, +45x6
deads 335x6, 365x6, 405x2
tbar 225x5, 270x5, 270x5, 315x2
one-arm cable row 50x6, 60x6, 70x6

cardio 20 min on treadmill, moderate speed, might try running today

comments...a semi-productive week of training and diet, still kickin around ideas on the diet, gonna keep carbs low, 100g at the highest, see if that helps keep the mad cravings down

rant...it is currently -19 degrees *thats in farenheit frannie*

chest will be updated this evening :)

BennettBoy
01-27-2003, 06:25 AM
Rob, do you count the post workout carbs you get in your daily diet on days you train? I have seen where some do and some don't. I mean sometimes I get 100 grams postworkout of carbs if I drink ABB Carbo Force. Do I still get to have my other 125 grams carbs too? :p

Pup
01-27-2003, 06:53 AM
Craig...i count the postworkout carbs as well, they are still ingested calories, the blunt of my carbs are in my pre and post workout meals, almost in a TKD fashion, but i still allow myself a few other carbs in the day (<15g) that usually comes from my eggs and those fat free condiments *fat free cheese, sour cream, etc*.

If you count those all your carb intake that would be 900 cals...which if you keep your ratios at the 50/30/20 like you stated then that number would be 30% of 2700 cals, make sure that is what you are striving for.

Pup
01-27-2003, 02:12 PM
Diet
been spot on so far, got 2 meals left, cals will be between 1800-2000

Training
bench 210x6, 230x6, 250x4
dips 90x6, 115x6, 125x5
incline db press 65x6, 75x6, 85x6
incline flyes 60x6, 65x4, 70x4

cardio...20 min on treadmill...ran last 5 minutes

comments...excellent session overall, new tweaks in the diet are in place now, i'll inform y'all what i've done at end of week

rant...homework is gay

dat's all folks :)

Pup
01-28-2003, 07:18 PM
Diet
~1800 cals

Training
bb curl 75x6, 85x6, 95x6
cable curl 120x6, 120x6, 130x6
alternating db curl 40x6, 45x6

cardio 5 sets of sprint intervals

comments...typical bicep day...bleh

rant...i hate michigan!

BennettBoy
01-28-2003, 07:35 PM
Originally posted by just_a_pup

rant...i hate michigan!

Hey you think you will leave Michigan after you graduate and go job hunting?

Pup
01-28-2003, 08:00 PM
I don't know really...all depends on what opportunities i get.

PowerManDL
01-28-2003, 09:47 PM
Hey JAP,

What's up bro? Man bro I can't believe those sets bro! 95x6 on curls is just insane crazy weight man, bro!

:cool::cool:

Delphi
01-28-2003, 10:56 PM
Damn, I had no idea you were that strong. I thought you were just a pup or something. ;)






Oh yeah, and :spam:

Pup
01-29-2003, 01:42 PM
I've been spammed by delphi...does this mean i'm entitled to all the rights and priveleges that come with that honor ;)

Diet
~1800 cals

Training
smith hacks 135x6, 145x6, 155x6
leg press 14x6, 3 sets
squats 275x5, 3 sets, slightly below parallel
sldl 235x5, 285x5, 325x5
lunges 135x6, 3 sets
leg ext. drop set 250x10, 230x10, 210x6, 190x3, 170x1

cardio 20 mins

comments...brutal session, damn that was hard

rant...no rant today :)

rookiebldr
01-29-2003, 02:27 PM
Originally posted by just_a_pup
I've been spammed by delphi...does this mean i'm entitled to all the rights and priveleges that come with that honor ;)


ummm, yes.

Miss Rezza
01-29-2003, 04:51 PM
Awesome work puptart!! :thumbup:

JohnCollins
01-29-2003, 07:21 PM
Hello, Pupsicle! Just wanted to say I miss chatting with you. Been hell at work this week. Still reading your joinal!

PowerManDL
01-29-2003, 07:36 PM
Its puptastic!

BennettBoy
01-29-2003, 07:38 PM
20 sets for Legs :eek:

If you don't get any growth on your legs from sessions like you had today.....forget it.

That was a hell of a leg workout dude!:thumbup:

Franjipani
01-29-2003, 08:38 PM
Originally posted by just_a_pup
I've been spammed by delphi...does this mean i'm entitled to all the rights and priveleges that come with that honor ;)


Whoooa, me too just the other day:eek:. Should I be shakin in ma boots??? :p.


Well done on your progress, Pupsicle.... it is indeed puptastic:cool:

Pup
01-30-2003, 04:52 PM
Thnx for the props everyone :)

Diet
~1800 cals

Training
military press 145x6, 155x6, 165x5
upright rows 95x6, 115x6, 135x6
seated db press 65x6, 75x6, 85x2
laterals 25x6, 30x6, 35x4
reverse pec deck 80x6, 100x6, 120x6

cardio...nada, legs hurt too much, do extra session on sunday

comments...solid session, although this low cal **** is gettin to me...looking forward to increased cal day on sunday *2500ish*

rant...dieting sucks

peace :)

Alex.V
01-30-2003, 06:39 PM
I'm sorry, on 1800 cals I'd have trouble dragging myself out of bed, let alone DB pressing the 85's. lol. Nice work, dude. I don't know how you keep it up.

Pup
01-31-2003, 03:17 PM
Diet
~2000kcals

Training
chins bwx8, bwx8...no dip belt at gym i trained at
bb row 135x6, 155x6, 175x6
wide grip pull downs 140x6, 160x6, 180x6
single arm cable row 60x6, 70x6, 80x6

cardio 20 min on treadmill

comments...worked out at a different gym, no dip belt, no chalk...so session was pretty much crap isolation movements...blah

rant...driving home in a storm sucks ass!

peace :)

Lizzie
01-31-2003, 03:31 PM
you're doin fantastic rob......you should be pleased with the results so far.....lookin great!!!:thumbup:

ElPietro
01-31-2003, 09:06 PM
http://smilies.crowd9.com/cwm/cwm/piss2.gif

PowerManDL
01-31-2003, 09:07 PM
Damn, look at him go.

ElPietro
01-31-2003, 09:09 PM
Yeah, I hadn't said anything to rob in a whilie, and couldn't think of anything interesting or relevent to say. So I figured a pissing monkey was good enough.

Santiago
02-01-2003, 07:00 AM
Originally posted by ectx
sprints?!?

*pukes*

It takes a special kind of maniac to do sprints, and an even more special one to like them :)

You'll rarely see a sprinter with scrawny legs, and combining them with squats leaves pup with some big ones...

Pup
02-03-2003, 02:17 PM
Diet
between 1800-2000

Training
wgbp 215x6, 235x6, 255x4
dips 90x6, 115x6, 125x6
incline db press 65x6, 75x6, 85x6
incline flyes 60x6, 65x4, 70x4

cardio 25 min on treadmill ~270 cals burned

comments...great session, felt strong all around

rant...ketosis is giving me some major brain fog

peace :)

PowerManDL
02-03-2003, 02:48 PM
To quote Kimmy:

bleeeeeeeeeeee!!

Excellent work.

BennettBoy
02-03-2003, 03:59 PM
Yeah I don't know if I could handle the whole ketosis deal. What is your weight at now? Will you go lower than 1800 calories before it is all said and done?

That was a nice workout as well. Looks like so far your strength is still great.

Pup
02-03-2003, 04:39 PM
Calories will stay around 1800 the whole time...i'll just increase cardio as needed...on friday i was 177...hopefully by end of week i'll be 175.

I'm usually pretty good at maintaining strength, but with ketosis the hardest part is the brain fog/lethargy after training. I usually do cardio post workout...so i'm super glycogen depleted post workout, but i deal with it the best that i can.

galileo
02-03-2003, 04:42 PM
Ugh...1800 calories. Ugh...

I used to cut on that when I was like 155. :(

MonStar
02-03-2003, 05:54 PM
1800 calories is nuts Rob, I dont know how the hell you can live off of 1800 calories per day.. keep it up man.

Pup
02-05-2003, 12:03 PM
Well, it appears the flu bug has jumped up and bit me in the ass. I hurt all over, bout everything that can be wrong is wrong. So no training til at least friday, and most food i can eat is liquid type...steady diet of chicken soup...lol.

Won't be posting much til i'm better so keep the ole journal bumped if y'all don't mind :)

galileo
02-05-2003, 12:11 PM
no.

d'oh!

PowerManDL
02-05-2003, 12:12 PM
ULTRATURBONINJAsux0rz!

kimpy225
02-05-2003, 05:17 PM
IMA GONNA GET YOU ROB!
you better watch out!
i took my math midterm after school today
i did pretty well
my teacher was playing chess at the time
he is a real wacko
he looks like a neanderthal with a notebook under his arm disguised as my teacher.
sarah just told me she loves her eye doctor
thats pretty weird. i met that guy and he is kinda weird.
but i guess its her preference
OH MY GOD LATTY JUST CAME ON MSN!
Aw LATTY!
i love his rock! i wish i could lift that sucker!
right over my head and into the brains of those dirty pirates!

kimpy225
02-05-2003, 05:20 PM
i am a little doop doop doopdoop!

Pup
02-05-2003, 05:31 PM
everyone take notes...that is how you properly spam a journal...nice work kimmy :)

kimpy225
02-07-2003, 10:17 PM
*dreams of yanni*

BennettBoy
02-08-2003, 04:20 PM
Bump.

Hope you are feeling somewhat better mate.

How's the chicken soup? :D

The worst part of getting sick is the diet suffers.

Orange357
02-08-2003, 07:30 PM
Hey where the **** are the pics you promised. I need some pics to make me feel quilty and a sniveling pile of fat to refuel my dedication! Im 7 weeks out, i cant **** up now.

Franjipani
02-09-2003, 07:44 AM
Originally posted by just_a_pup
Won't be posting much til i'm better so keep the ole journal bumped if y'all don't mind :)

No worries hon;)

Just keep up those fluids and you'll be right as rain in no time:)

kimpy225
02-09-2003, 02:43 PM
bumpy bumpy bumpyy
goes little :humpy:
oh geez
i um.. i gotta go now

Pup
02-09-2003, 03:00 PM
I'm getting better...diet has been off...water retention is real bad right now...but i train tomorrow.

Did some cardio and abs today, worked on posing a bit, diet has been decent too...7 weeks out, time to kick er in overdrive.

Pup
02-10-2003, 02:04 PM
Diet
cals a bit high today...will be around 3k

Training
military press 145x6, 155x6, 165x6
upright row 95x6, 115x6, 135x6
seated db press 65x6, 75x6, 85x3
lateral raise 25x6, 30x6, 35x6
bent over lateral 25x6, 30x6

cardio...25 min on treadmill...10 sets of skipping rope *interval style*

comments...great session, felt good to get back to it...diet is high in cals...simply so my body is ready for the depletion phase starting tomorrow...6 days of <20g then i go into macronutrient cycling...basically nhe type stuff, that will be my best bet with 6 weeks remaining.

rant...i burnt my ass in the tanner again :swear:

BennettBoy
02-10-2003, 02:12 PM
Originally posted by Pup
comments...great session, felt good to get back to it...diet is high in cals...simply so my body is ready for the depletion phase starting tomorrow...6 days of <20g then i go into macronutrient cycling...basically nhe type stuff, that will be my best bet with 6 weeks remaining.

rant...i burnt my ass in the tanner again :swear:

Gosh I hope I don't have to go that low with carbs.

How many times you tanning a week now?

Pup
02-10-2003, 02:31 PM
The low carbs is just to get my body through the metabolic shift phase of NHE...you won't need to go that low with your ratios Craig.

I go every other day to the tanner.

kimpy225
02-10-2003, 08:17 PM
Originally posted by Pup
rant...i burnt my ass in the tanner again :swear:

poor bum!!

Pup
02-11-2003, 02:36 PM
Diet
~2000 kcals

Training
bb curl 95x6, 115x3
db curl 35x6, 45x6

cardio 5 sets of sprint intervals

comments...good training session, cardio was spot on, the good ole metabolic shift phase is teh suck...i get to enjoy 7 days of this nonsense

rant...it was -23 degrees today

Pup
02-13-2003, 04:51 PM
Diet
~1800 cals

Training *i'll post yesterday's and today's*

Legs
smith hacks 135x6, 145x6, 155x6
squats 275x5, 295x5, 315x3
sldl 225x5, 275x5, 315x5
leg press 14 platesx6, 16platesx8, drop set from 16 to 6
calf raise 135x10, 150x8, 150x8, 180x6
leg ext/power lunge superset 250x10/bwx10, 4 sets

Chest
bench 215x6, 235x6, 255x2
dips 90x6, 115x5, 135x3
incline db press 65x6, 75x6, 85x4
incline flyes 60x5, 65x4, 70x4

cardio...did some jump rope intervals both days, nothing too crazy

comments...some decent sessions considering i'm carb depleted and just recovering from the flu

rant...god i hate tests, 1 today, 1 tomorrow, then a paper due next tuesday :cry:

ectx
02-13-2003, 05:05 PM
Oy....how you can do all that on 1800 cals a day is beyond me. Props to the Pup.

galileo
02-13-2003, 07:11 PM
tests are teh suck? what you say?

Pup
02-13-2003, 07:12 PM
Originally posted by galileo
tests are teh suck? what you say?

I'm not even going to touch that...bad galileo tuttut

PowerManDL
02-13-2003, 07:15 PM
I wouldn't touch galileo either.

I hear he's all sticky.

Franjipani
02-14-2003, 02:17 AM
Originally posted by PowerManDL
I wouldn't touch galileo either.
I hear he's all sticky.

:eek:

Ahhh but he has such dreamy eyes;).

Yo, pupsicle...... good luck on your test...and I look forward to some new recipes soon?

btw..looking pretty on the ball for your contest :thumbup:

YoBrickWall
02-14-2003, 05:36 AM
hey whitee, u need to go to the tanner everyday,the show not to far off.
killer bi workout. no wonder yo and harry have the biggest slab in the gym. see ya at three sharp. backday today.

Pup
02-14-2003, 05:21 PM
Diet
~2000kcals

Training
chins bwx6, +25x6, +45x4
deads 2 warmup sets, 315x5, 365x3, 405x1, 425x1
tbar row 225x5, 270x5, 270x5, 295x5
wide curl grip pull downs 160x6, 180x6, 200x6
one arm cable row 80x6, 90x6, 90x6

cardio...10 sets of jump rope intervals, 7 second rest in between

comments...a really good session today, was pleased with all the sets, diet is still ace, carb count is about 10g total today, and amazingly i can still speak coherently.

rant...i don't tan, i just burn

Allie
02-15-2003, 07:23 AM
Really, imagine that considering your skin tone and hair color *sigh* Keep at it, you will eventually you will start to be tan :)

the doc
02-15-2003, 10:13 AM
glad your feeling better!

Pup
02-15-2003, 11:37 AM
Diet
its still early in the day...but i'll end up between 1800-2000

Training
cgbp 185x6, 225x3+1
incline smith skullz 135x6, 155x6

cardio...5 jump rope intervals *each interval consists of 30 reps of normal jump rope, a 5 second break, then 30 reps of side to side* i take a 5 second rest between intervals...also did some interval work on the treadmill

comments, good tricep day, an excellent cardio session, very pleased with the interval work, just chillin for the rest of the day, probably watch a couple of movies and start on a paper

rant...burned my ass again :cry:

Pup
02-15-2003, 11:42 AM
YBW...bite me

Allie...thnx hon, someday i will be tanned

Doc...thnx bro, its nice to feel ace again

the doc
02-15-2003, 12:08 PM
lol.. man haven't you learned pastey whities aren't supposed to be tan, thats why they're white :D

Pup
02-15-2003, 12:29 PM
bah...i will defy the laws of nature

Pup
02-17-2003, 05:22 PM
Diet
~2000 kcals

Training
bench 215x6, 235x6, 255x3
dips 90x6, 115x5, 135x4
incline db press 70x6, 80x6, 90x5
incline flyes 60x5, 65x5, 70x3

cardio...5 jump rope intervals, intervals on treadmill

comments...a really awesome day of training, was very pleased all around, diet is ace too, today is last day of metabolic shift, get to up carbs to <60 tomorrow, meaning i can eat fruit and black beans again...yea!

rant...went to a funeral today, family friend, i really hate funerals, so damn sad :cry:

peace :)

Pup
02-18-2003, 08:23 PM
Diet
~2000kcals

Training
bb curl 95x6, 115x3
cable curl 40x6, 60x6

cardio...none today, legs still sore from yesterday's intervals

comments...i'm seriously thinking of only doing biceps once every two weeks, diet is still good, so happy about that

rant...i want to kill my english teacher

peace :)

Pup
02-19-2003, 01:34 PM
diet
will end up around 1800 kcals

training
smith machine hacks 135x6, 145x6, 155x6
squats 275x5, 295x5, 315x3
sldl 245x5, 295x5, 335x4
leg press 14platesx8, 16platesx8, 18platesx6
calf raise 135x10, 2 sets
single-leg leg curl 60x8, 70x8
leg ext. drop set 250x10, 230x10, 210x6, 190x4, 170x2

cardio...4 jump rope intervals, 15 min on treadmill, too damn sore for much intensity

comments...i'm tired

rant...i'm sore

peace :)

YoBrickWall
02-19-2003, 05:20 PM
hey pooch, give me a ring on what time yo going in thurs. if not ill be heading in at noon.

BennettBoy
02-19-2003, 05:26 PM
Hey Rob, how do you feel things are coming preparing for this competition versus the last one? Do you like you physique better? Do you think you can come in leaner? Heavier? I was just curious how you thought you stood versus last time at the same time out from competition.

carolinagirl
02-19-2003, 06:09 PM
I don't see how you can be 6 wks out from a contest and still functioning in school - esp. during metabolic shift!!! Very impressive. Props to the Pup!

It looks like you got everything under perfect control here.

Franjipani
02-20-2003, 02:13 AM
Originally posted by carolinagirl
Very impressive. Props to the Pup!

It looks like you got everything under perfect control here.

Yes, he is rather sen-frickin-sational isn't he :D

Pup
02-20-2003, 05:12 PM
Diet
carb-up day...cals ended up at 2650
1st carb up meal 1 cup total oat cereal, 1/2 cup skim milk, 1.5 cups nonfat frozen yogurt, 1 krispy kreme donut...~750cals

2nd carb-up meal...a whole lotta potatoes, 2oz wheat pasta, 1 cup spaghetti sauce...~850 cals

Training
military press 150x6, 160x6, 170x5
upright rows 95x6, 115x6, 135x6
db shoulder press 65x6, 75x6, 85x4
laterals 25x6, 30x6, 35x6

cardio...10 min on stair climber, felt lazy

comments, another great session, hopefully tonights carbup will make for ace workout tomorrow

rant...no rant, gas is going down and it was damn near 50 degrees, up from -10...life is good

peace :)

Pup
02-20-2003, 05:14 PM
Craig...i'm doing much better, more vascular, more definition already, so in 5 weeks i should at least have an outline of a 6 pack.

CG...thanks a bunch, i actually respond well to low carbs, but metabolic shift is always a pain in the ass

Frannie...thnx muffin, you are teh rox0rz

Pup
02-21-2003, 05:42 PM
Diet...~2000kcals

Training
chins bwx6, 25x6, 45x4
deads 315x5, 365x4, 405x2, 430x1
tbar row 225x5, 270x5, 270x5, 315x3
one arm cable row 70x6, 80x6, 90x6

cardio...4 sets of intervals on treadmill

comments...great session, felt real strong...diet is good too, been pleased with this weeks performance

rant...its supposed to snow tomorrow :(

peace :)

Pup
02-24-2003, 01:52 PM
Diet...will end up around ~2000 kcals

Training
bench 215x6, 235x6, 255x3
dips 90x6, 115x4, 135x0 *the damn dip belt busted*
incline db press 70x6, 80x6, 90x6
incline flyes 60x5, 65x5, 70x4

cardio...15 min on treadmill

comments...good session, diet is still good, spring break is nearer, can't wait to get outta michigan for a week

rant...my leg and toe hurts from the damn plates dropping on them when that ****ing dip belt broke.

peace :)

fuzz
02-24-2003, 02:40 PM
Geez, what kinda belt you using? I wanna know what not to buy when I go shopping for 'em.

Pup
02-24-2003, 02:51 PM
Its a simple leather dip belt that's been at the gym for years, it looked almost dry rotted.

WillKuenzel
02-24-2003, 02:54 PM
I broke one a while back. Freaking gym using some old almost plastic like clip at the end of the chain. Bent and broke the clip. They still have that belt sitting around but I went and bought my own.

I feel safer now. I'd be scared to strap anything more than 45 on something like that.

carolinagirl
02-24-2003, 07:57 PM
I would think I was the sh*t if the dip belt broke while I was using it. Sigh.

Pup
02-26-2003, 01:25 PM
Diet
~2200 cals

Training
squats 315x3, 3 sets, 225x10
narrow stance smith squats 195x5, 225x5, 245x5
leg press 14x8, 16x8, 18x8
sldl 255x5, 305x5, 345x3
single-leg leg curl 50x6, 60x6, 70x6

cardio...15 min on treadmill, quads were too sore to run real far

comments...very happy with squat form today, hips finally cooperated

rant...no rant today :)

peace :cool:

Pup
02-27-2003, 05:43 PM
Diet
cals ~2200

Training
military press 150x6, 160x6, 170x6
upright rows 95x6, 115x6, 135x6
seated db press 65x6, 75x6, 85x5
lateral raises 30x6, 40x5
bent over cable raises 30x6, 40x4

cardio...15 minutes on stair climber

comments...good session, diet is still solid

rant...english classes suck :mad:

peace :)

Miss Rezza
02-28-2003, 12:58 AM
Originally posted by Pup
comments...good session, diet is still solid


You rock my world pup!! :D

Your dedication will never cease to amaze me!! :bow:

Franjipani
02-28-2003, 04:46 AM
Originally posted by Pup
rant...no rant today :)


*lol*

Mmmm, I dont believe it..... wonders never cease :p

Good job on your squats hon....;)

Ritzol
03-04-2003, 06:24 PM
Hello?????????????? Are you still alive?

YoBrickWall
03-05-2003, 04:57 PM
he's in the dog pound right now.

the doc
03-05-2003, 05:00 PM
uh oh :(

Pup
03-07-2003, 06:38 PM
*wipes dust off journal*

Nutrition...the last week i've been on vacation, i put on about a percent of bodyfat which will be off by monday, i'm 3 weeks out from the tune-up show, i'm leaner than last show, but still have some work to do, i'm going to be very anal about the diet and water intake, its gotta be flawless to step on stage with a chance to win my class.

Training...i trained zero on vacation, but hit a back session today
pull-ups bwx6, 2 sets
deads 315x5, 365x4, 405x2...ho-hum
wide cg pull downs 160x5, 180x5, 200x3
one-arm db row 60x6, 2 sets

abs
cardio...20 min on treadmill...god it felt great to run again :)

comments...i needed that vacation, but its time to get crazy, time to unleash the beast so to speak

rant...i've been up since 2am, i'm quite tired

peace :cool:

Pup
03-08-2003, 01:25 PM
Diet
i've only eaten three times, but here's what it is so far
m1-1/2 cup oats, 1/2 cup cottage cheese, 1tsp cinnamon, 2 egg whites
m2-2 scoops precision, 1tbs heavy cream, 1tbs safflower oil
m3-7oz chicken, 1/2 cup broccoli and cheese *green giant brand*
...probably eat another 3 times

Training
bb curl 95x5, 115x3
db curl 40x6, 50x5
cgbp 185x5, 225x5
cable x-over tricep extensions 20x10, 30x10

abs
cardio...15 min on treadmill

rant...i come from 70 and sunny to -10 and 6 inches of snow :cry:

peace :)

kimpy225
03-09-2003, 10:27 AM
:strong:
:ninja:

Pup
03-10-2003, 03:07 PM
Diet...been good so far, lookin to hit around 2200 cals

Training
bench 215x6, 235x6, 255x4
inclines 185x6, 205x6, 225x5
incline db press 75x6, 85x6, 100x3
incline flyes 60x5, 70x5, 80x3

cardio...25 min on treadmill
abs..a whole sh!tload

comments...damn i had a great session, aside from inspiringpecs deciding to wrench on my nipple

rant...its cold out damnit!

peace :)

BennettBoy
03-10-2003, 05:20 PM
Looks like you had a super day Rob. Keep it up bro. That is some nice weights for those incline flyes. :thumbup:

Pup
03-11-2003, 03:59 PM
Diet...good, will end up around 2200 cals again

Training
bb curl 95x5, 115x3
db curl 40x6, 50x6

abs

comments...i am sore as hell today, and extremely hungry all day long for some reason

rant...none

peace :)

galileo
03-11-2003, 04:04 PM
Ace bench. You are teh master.

carolinagirl
03-11-2003, 08:10 PM
Pup, I think you left something in my journal. I brought it by for you in case you need it.



:spam:
There ya go! :D

Pup
03-12-2003, 02:49 PM
CG...thanks a million...i needed a snack ;)

Diet...fooking ace man, probably end up around 2400 today

Training
squats 325x3, 3 sets
hacks 195x5, 215x5, 235x5
sldl 255x5, 305x5, 345x3
leg ext drop set...250x10, 230x10, 210x7, 190x6, 170x5
sl leg curl 60x8, 70x8, 80x6

cardio...20 min on treadmill
abs..bunches

comments...my squats still suck ass, i'm lifting like a little girl right now, diet is totally on point, i just may get these abs to pop out yet

rant...gas is 1.79

peace :cool:

BennettBoy
03-12-2003, 05:36 PM
Rob, are you doing your cardio following your training or in the mornings? I wished you post your diet too bro! I need YoBrickWall to critique it. :D Training looks solid man. What is your weight at now?

carolinagirl
03-12-2003, 11:10 PM
Originally posted by Pup
leg ext drop set...250x10, 230x10, 210x7, 190x6, 170x5


Lord have mercy. :eek:
That's kind of scary. :bow: You must have some huge quads...




Originally posted by Pup
squats 325x3, 3 sets
my squats still suck ass, i'm lifting like a little girl right now

What the hell kind of little girls do you have up there in Michigan, anyway?!?

Pup
03-13-2003, 10:39 AM
Craig...maybe i'll start posting it for ya...i do cardio following my training sessions and i do 2 am cardio sprint sessions per week.

CG...thnx for the props...and about the squats...i used to do 405x6 and 315x12, so those poundages are awful for me.

i'll update journal after shoulder session tonight...gonna make the wall my bitch :evillaugh

Pup
03-13-2003, 06:11 PM
Diet...bout 2k in the cals

Training
military press 150x6, 160x6, 175x6
upright rows 105x6, 125x6, 135x6
seated db press 70x6, 80x6, 90x3+1
laterals 30x6, 35x6, 40x6
bent over laterals 30x6, 3 sets

cardio...am *4 sprint intervals* pm *25 min on treadmill*
abs...am and pm...bout 600 total

comments...i'm kickin ass

rant...school is gay

peace :)

carolinagirl
03-13-2003, 07:42 PM
Originally posted by Pup
comments...i'm kickin ass


Always, baby! :D

Pup
03-13-2003, 08:04 PM
Originally posted by carolinagirl


Always, baby! :D

So does this mean you wanna be one of my groupies :p

carolinagirl
03-13-2003, 08:21 PM
What's the job description?

Pup
03-13-2003, 08:27 PM
Hmm...say something about being one of my groupies in your sig and verbally assault yobrickwall whenever you get a chance :evillaugh

btw...you'd be the first and only groupy, quite the honor i'd say :)

Franjipani
03-14-2003, 04:06 AM
Originally posted by Pup
btw...you'd be the first and only groupy, quite the honor i'd say :)

*ahem*

I do believe you have a couple "Down Under" whom you have clearly decided to disregard :eek: ;).

Doing a great job there pupsicle... as per usual, pushing the boundaries I see....luvin ya work hon, keep it up:thumbup:

YoBrickWall
03-14-2003, 06:23 AM
job description would be trying to house break the poop, imean pup.lol

Pup
03-14-2003, 01:56 PM
Originally posted by Franjipani


*ahem*

I do believe you have a couple "Down Under" whom you have clearly decided to disregard :eek: ;).

Doing a great job there pupsicle... as per usual, pushing the boundaries I see....luvin ya work hon, keep it up:thumbup:

My dear sweet frannie...i never knew you'd be interested in the job, if you'd like to be a Pup groupie i'd be honored.

*hopes and prays this is enough ass kissing to not get me beat up*

Pup
03-14-2003, 01:57 PM
Yobrickwall...kiss my ass you big sissy, prepare to be annihilated tonight *flex* :cool:

carolinagirl
03-14-2003, 03:05 PM
All right, I'm in. (Being co-groupies with Franjie and Miss Rezza...that should be fun!)

Pup
03-14-2003, 09:28 PM
Diet...2000kcals

Training
deadlifts 315x5, 365x5, 405x5, 455x1, 475x1 *miss*
tbar rows 225x5, 270x5, 270x5, 315x3
wide cg pull downs 160x5, 180x5, 200x5
good mornings 95x6, 115x6, 135x6
chins bwx10, +25x3 *lats were blown out at this point*

cardio 10 min on treadmill, 10 min on elliptical
abs

comments...happy with today's session, considering all the cardio i'm doing my weights are still pretty high

rant...i suck at bowling, me and my best bro went bowling and the best i could manage was a 141 :(

peace y'all :)

Pup
03-16-2003, 04:41 PM
Diet...~2200

Training
cgbp 185x5, 225x5
reverse grip pushdowns *drop set* 70x6, 60x6, 50x6, 40x6, 30x6

cardio...am 30 min run/walk, pm 30 min run/walk, +15 min walk after posing

comments...i'm tired

rant...its 60 degrees in michigan in march, if i had a bitch, i should be shot

peace y'all :)

Pup
03-17-2003, 06:24 AM
Upon some further consideration, i think these last couple weeks i'm gonna do a lil calorie rotation just to once again shock my body. Here's what the numbers will look like approximately...if y'all think i'm crazy, just tell me.

Cals for week
monday-3000
tuesday-3000
wednesday-3500
thursday-2500
friday-3000
saturday-3500
sunday-2500

i know that looks a lot higher than what i'm eating right now and it is...but i believe that my body is in plateu because i'm doing a ton of cardio and training my ass off and not feeding it enough calories, so i figure i'll try something nuts and maybe it will work, cause there is no way in hell with my activity level i shouldn't be able to eat 3k kcals and cut

BennettBoy
03-17-2003, 06:29 AM
What is your weight at now Rob? And bodyfat?

Pup
03-17-2003, 06:33 AM
bodyweight-180ish
bodyfat-~10%

...i look considerably leaner than i did last show at close to the same weight, 4 pack comes out when i do the leg/ab shot, but just gotta tighten it up a bit more to see the 6 pack outline.

galileo
03-17-2003, 10:59 AM
Good job pup! You should try the refeeds man. They worked wonders when I was <10%.

Pup
03-17-2003, 03:06 PM
diet...~3000kcals...within like 5 cals i think

training
bench 225x6, 245x6, 265x2
incline 195x5, 215x5, 235x3
incline db press 80x6, 90x5, 100x3
incline flyes 60x5, 70x5, 80x3

cardio am 30 min run/walk, pm 30 min run/walk

comments...moving good weights again, had an ace session today

rant...my knee hurts from running, damn pavement :cry:

peace :)

carolinagirl
03-17-2003, 03:32 PM
Those weights do look good.


Eating rules, doesn't it?


Also, I agree with G about the refeeds. There's a bunch of threads on the Avant forums about the need for refeeds on any cutting diet, not just CKD. If you want to check them out I'll link them for you. Cause that's what groupies are for, after all - stripping plates during drop sets, doing searches on boards, and squeezing biceps admiringly. But you're too far away for the other two. :D

Pup
03-17-2003, 03:39 PM
you're such a peach CG...thnx...but i've been doing some reading about refeeds and what not...my plan is to do an additional meal every wednesday and saturday that is primarily carbs...which should have the same effect as a refeed, reset metabolic rate ya know.

as for that bicep thing...interesting thought, maybe i'll have to make a special trip ;)

Pup
03-18-2003, 04:04 PM
Diet...2130 right now...still got a couple more meals to hit 3k

Training
N/A

cardio...6 sprint intervals

comments...god i love being able to eat a normal amount of calories again, that HIIT cardio is teh ace, but kinda sucks at 8 in the morning

rant...its cold again :cry:

peace :)

YoBrickWall
03-18-2003, 04:11 PM
hey pup had a good leg day. worked out with tko today. she pushed me hard. see ya thurs.

Pup
03-18-2003, 04:12 PM
Good work homie...lookin forward to blastin shoulders wich ya :cool:

Pup
03-19-2003, 12:56 PM
Diet...today is 2500 calorie day, bout 700 more to go in 2 meals.

Training
narrow stance smith squats 215x5, 260x5, 300x3
squats 325x3...my hips are still being gay, time for a new plan
sldl 275x5, 315x5, 365x3
leg ext drop set 250x10, 230x10, 210x10, 190x7, 170x5
sl leg curl 60x8, 70x8, 80x6

cardio...20 min run/walk

comments...i've had it with squats, my form is awful and my quads can handle weights that my supporting muscles can't, so i'm thinking just doing leg press instead, anyone have any thoughts on this

rant...****ing hips :swear:

peace y'all :cool:

ElPietro
03-19-2003, 01:11 PM
You could pre-exhaust your quads with leg extensions or I guess leg press. Although, I think hip flexors are still involved in leg press somewhat as well. Maybe just do higher rep squats after a heavier load on leg press then.

Although, you might suffer on squats after because your lower back is exhausted from loading and unloading all the plates on the damned leg press sled. ;)

ElPietro
03-19-2003, 01:15 PM
Oh, and maybe add in some leg raises, maybe help give you some added strength and flexibility that could help in the trouble spot.

WillKuenzel
03-19-2003, 01:17 PM
comments...i've had it with squats, my form is awful and my quads can handle weights that my supporting muscles can't, so i'm thinking just doing leg press instead, anyone have any thoughts on thisI like to do walking lunges first in my leg workout from time to time. They seem to burn out my hip flexors, hams and glutes pretty quick like so that when I go to do squats they really hit the quads. You could probably even do front squats from there instead.

ElP hit upon a good point too, you could burn out your quads with leg extensions first. Or you could superset your squats with sissy squats. Really burn your quads out in between sets.

Pup
03-19-2003, 01:38 PM
Thnx for the input guys...i may alternate between the leg press drop sets and front squats.

heathj
03-19-2003, 01:42 PM
You can finally squat more then me :(

Anyway, keep it up and when i'm back into full working mode, i'll be ready to blow you outta the f*cking water ;)

Nice deadlift too, foo..four fity five...

YoBrickWall
03-19-2003, 07:54 PM
yo pup- why are yo cal. up at 2500? u dont have much time left. u need to explain this to me tomorrow at the gym

Pup
03-20-2003, 07:44 AM
Were you not paying attention to my other posts, because of the stupidly low calories i've been on my metabolism is completely shot, so i started some calorie rotation to bump up my metabolism, cause at 1800-2000 kcals i ain't gonna lose a damn pound of fat.

galileo
03-20-2003, 10:25 AM
Originally posted by Pup
...which should have the same effect as a refeed, reset metabolic rate ya know.

Refeeds aren't just to reset the metabolism. It's to trigger your body to start producing leptin again, which is probably untraceable in your system by now. Leptin will allow fat loss to continue unabated, just like the first few weeks. Hell, I'm going to start my refeeds now after my 4th week of dieting. Once I hit <10% I'll be refeeding twice a week and adding more *shivers* cardio.

Pup
03-20-2003, 05:41 PM
Diet...2500kcals

Training
military press 155x6, 165x6, 175x5
upright rows 105x5, 125x5, 145x5
seated db press 70x6, 80x6, 90x4
laterals 30x5, 35x5, 40x5

cardio...am 25 min walk/run, pm 30 min walk/run

comments...god i love shoulder day...rooooooooaaaaaaar!

rant...i hate school :cry:

peace y'all :)

Pup
03-21-2003, 06:36 PM
Calories...~3000

Training
deads 315x6, 375x5, 415x5, 475x.75 (just past my knees)
tbar row 225x5, 270x5, 270x5, 315x5
wide cg pull downs 160x5, 180x5, 200x5
pull ups bwx6, 2 sets
good mornings 95x6, 135x6, 185x6

cardio 25 min run/walk

comments...i totally /pw3nd on back today, just missed that 475, ybw says i coulda got if i'd of just leaned back, ah well, next week then, diet is on point, abs aren't quite there, but my serratus is coming out nicely

rant...damn fog...i had 1/8 of a mile visibility driving to school today :swear:

peace y'all

ps...props to my homegirl rachel for suggesting I take a pack of animal cuts pre-workout, i was bouncing off the walls all session :cool:

Ritzol
03-21-2003, 09:36 PM
Now if I had only been there in a cheerleading outfit eh?!
I think you woulda got that 475.......




BTW- Why're you offline so early tonight?! I was going to have you help me find a cute hairstyle for tomorrow...... and now who knows what the heck I'm going to end up looking like!



Nice job on your workout..... and next week if you get your 475, I'll make more of an effort to work towards my 315 ;)

heathj
03-22-2003, 03:38 AM
what's the bodyfat at nuggah?

Pup
03-22-2003, 06:02 AM
Rachel...i figured you were out and about so i watched some basketball.

Heath...supra iliac measurement is at 11mm

BennettBoy
03-22-2003, 12:54 PM
Nice deadlifting Rob. 2 weeks mate! Pour it on bro!!!

Pup
03-22-2003, 03:11 PM
Craig...thnx bro, i'm kicking my own ass, so no matter what happens i know i'll of given it everything i had

Diet...~3000kcals

Training
cgbp 185x6, 225x6
dips bwx15, 2 sets

cardio 20 min run/walk on treadmill
posed for 20 min with ybw

comments...good session, posing is getting better, serratus is much more visible, abs are peaking through, maybe, with a lil luck, a four pack might be possible, legs are looking stellar

rant...no rant, its been an ace day

peace

Pup
03-24-2003, 04:18 PM
Diet...~3000kcals

Training
bench 225x6, 245x6, 265x2
incline 205x5, 225x5, 245x2
incline db press 80x6, 90x4, 100x4
incline flyes 60x5, 70x5, 80x2

comments...considering that i'm sick as all hell i think i had a decent session

rant...i hate being sick :swear:

laterz

Big_dogg
03-24-2003, 04:21 PM
Nice workout Pup but why only 12 sets

Pup
03-24-2003, 04:31 PM
lmao...i'm a moderate volume guy...never did like that 20 set a bodypart stuff :)

The_Chicken_Daddy
03-24-2003, 04:35 PM
That's still about double the volume i'd even consider doing. And i'm not a HITer.

Pup
03-25-2003, 08:55 AM
Diet...sittin at 1100 kcals right now, will finish around 3k

Training
bb curl 95x5, 115x4
db curl drop set 50x6, 45x6, 40x5, 35x5

cardio...sprint intervals

comments...good session, might go run outside later on since its so nice out

rant...no rant, not sick today :)

peace y'all :cool:

Pup
03-26-2003, 01:22 PM
Diet...~2500-3k

Training
smith machine narrow squats 225x5, 275x5, 315x3
front squats 135x6, 155x6, 175x6
sldl 275x5, 315x5, 365x5
leg ext drop set 250x10, 230x10, 210x10, 190x5, 170x3
sl leg curl 70x8, 80x8
step ups, 75x12

cardio...30 minute walk

comments...damn my legs hurt

rant...always frickin hungry :swear:

peace y'all :cool:

carolinagirl
03-26-2003, 09:01 PM
Pup, you are so....radical. You totally rule. (I feel like I've been slacking on my groupie duties lately, so I'm catching up here. :D)

*squeezes Pup's bicep admiringly*

There.



My legs would hurt too after that last leg workout! (In fact, my legs DO hurt, and my workout was much easier than y'alls was!)
But remember, you're going to kick ass.

Ritzol
03-27-2003, 06:51 AM
Getting my tickets today!!!!! ;)

Pup
03-27-2003, 08:55 AM
CG...woot, next time i practice posing i'll think of you, hell, i might even name one of my many exquisite poses after you ;)

Ritzy...schweet!

Pup
03-27-2003, 05:34 PM
Diet...~3000kcals

Training
military press 155x6, 165x6, 175x6
upright rows 105x6, 125x6, 145x5
seated db press 70x6, 80x6, 90x4
laterals 30x6, 35x6, 40x6

abs
cardio...10 min on elliptical

comments...ace shoulder day

rant...school is gay

peace

carolinagirl
03-27-2003, 08:45 PM
Oooh, yeah! Do that! A really, really good one, though.

And then hit that one in the posedown in your show so that you will totally stomp everybody's ass!

That will be boss. (Boss and rad are to be used interchangeably. Ackshmee says so.)

Pup
03-28-2003, 06:44 PM
diet ~2500kcals

training
deads 315x6, 375x5, 425x4
tbar row 225x5, 270x5, 315x5, 180x15
wide cg pulldowns 180x5, 200x5, 220x3
pull ups bwx6, bwx5
good mornings 135x6, 185x6, 225x2

cardio 15 min on elliptical
abs

comments...ace session

rant...i hate rain :swear:

peace y'all :cool:

Franjipani
03-29-2003, 07:50 PM
:hello: heya pupsicle.....

How goes it with ya hon??? Everything is looking ship shape for your big day.....how are ya feeling?? :D

BennettBoy
03-30-2003, 09:27 AM
If you could Rob, when you get time, how about detailing your plans for the week for me. I'd like to have an idea of what I will need to do later. Thanks bro. And best of luck to ya Saturday. Post some pre (one week out LOL)-contest pics. :)

Pup
03-30-2003, 10:14 AM
No problem craig

Mon-thursday
2 gallons of water/day
no carbs
minimal fat
high protein

*i will probably start my carb up friday afternoon, if i'm not too flat, i may wait til about 3 hours from pre-judging saturday morning and pound 300g worth of dextrose, but we'll see*

from midnight thursday til pre-judging i'll be drinking no water, friday night i'll hammer some vit c and hard liquor to further dry me out

training
mon-legs, 10-15 reps, light weights
tue-upper body-10-15 reps, light weights
wed and thursday, cardio only
fri, no training

posing
15 minutes every night, thursday i'll go through mandatories, pre-judging routine and evening routine

that's all i can think of right now, if you have any more questions...just let me know

Pup
03-30-2003, 10:15 AM
btw...i may just put up a pic :)

Alex.V
03-30-2003, 06:06 PM
Or I could. Back looks excellent, man.

chris mason
03-30-2003, 06:11 PM
You look bigger and leaner than any other pics I have ever seen of you.

Did I read right, are you competing soon?

Pup
03-30-2003, 06:22 PM
in a week chris...thnx for the kind words

carolinagirl
03-30-2003, 06:25 PM
You look totally hot. I'm proud to be your groupie! ;)

kimpy225
03-30-2003, 06:28 PM
Originally posted by carolinagirl
You look totally hot. I'm proud to be your groupie! ;)

:nod:

good work rob
i know you are very very dedicated :)
its paying off :D

chris mason
03-30-2003, 06:32 PM
This will be your 2nd show? Where is it at?

Pup
03-30-2003, 06:33 PM
yes, my second show, this one is in traverse city michigan, that is on the lake michigan side of the state if you are unfamiliar with michigan geography

Maki Riddington
03-30-2003, 07:13 PM
Good god, what did you do? You look way bigger then your last set of pics. I must say that you are looking good!!! best of luck bud and I can't wait to see your pics.

I can hardly wait until I do a comp.

rookiebldr
03-30-2003, 10:10 PM
Way to go Pup. Your back looks great, nice mountain on each side of the spine. The delts are really bulging as well. Good luck on the competition.

YoBrickWall
03-31-2003, 04:56 AM
he bought a bow flex. three times a week and at 20min. each time.

BennettBoy
03-31-2003, 06:15 AM
Rob you do look bigger and leaner this time around. Nice job mate!!

YoBrickWall must be puttin' a hurtin' on you. :D

WillKuenzel
03-31-2003, 09:45 AM
Looking good there Pup! Your back definitely looks strong and those delts are impressive too. Good luck at the show! It looks like you're going to do great.

IceRgrrl
03-31-2003, 10:54 AM
Nice work, Rob...looking good :) All your dedication and Nazi-dieting has really paid off. Best of luck in your competition! We'll be rooting for you and expecting a full report w/pictures afterwards :D

Budiak
03-31-2003, 02:08 PM
Seriously dude, Mak's right. You look way better than your last set. Your arms look awesome from the back, which isnt easy to pull off. Back is also thicker. Leaner, too.


But you're still a hairy bastid.

PowerManDL
03-31-2003, 02:13 PM
Originally posted by YoBrickWall
he bought a bow flex. three times a week and at 20min. each time.

LOL......I knew that TV wasn't lying to me!

heathj
03-31-2003, 02:55 PM
Gotta be the tan ;)

Keep it up...good luck in the comp.