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Pup
08-26-2001, 05:33 PM
Well guys, its that time of year again. I'm starting a lean gain and a new low-volume routine, i'm gonna be lifting 3 days a week, with 2 days of cardio. I'm aiming for 2900-3200 cals a day with approx. 300g protein/200g carbs/100g fat.

Diet

Meal 1-protein shake w/tbs flax-40g protein/8g carbs/18g fat/360calories
Meal 2-1/2 cup oats w/tbs natty pb
Meal 3-turkey on wheat and 4 whole eggs
Meal 4-can of tuna/1tbs non-fat mayo, 1/2 cup brown rice
Meal 5-turkey on wheat and 4 whole eggs
Meal 6-mrp

I'll do up the macros later

Training
Legs: Squats, 2 warmups, 275x6, plus 2 forced, 245x8
Leg extensions: 150x16, 150x13

Shoulders: dumbell shoulder presses, 2 warmups, 80x5, plus 2 forced, 60x8
Leg curls: 75x11, 50x21

Pup
08-28-2001, 06:19 AM
Meal 1-protein shake w/flax-40g protein/8g carbs/18g fat/360cals
Meal 2-6 egg whites. bagel w/tbsp natty pb
Meal 3-Turkey sandwich, 4 whole eggs
Meal 4-can of tuna/tbs mayo, cup of cereal
Meal 5-chicken quesadilla, piece of sourdough bread
Meal 6-mrp

I'll finish macros later

chris mason
08-28-2001, 06:49 AM
What's the calorie total, and what is your exact goal?

Pup
08-29-2001, 05:31 AM
I've been too lazy to due up the calories, i'm gonna remedy that today. My exact goal is to put on about 10-15lbs of lean body mass, without adding a lot of fat, and i want to due this by december (not sure if its realistic or not).

Pup
08-29-2001, 05:34 AM
Meal 1-oats w/tbsp natty pb-14g protein/33g carbs/19g fat/340 calories
Meal 2-6 egg whites, bagel w/packet of cream cheese-31g protein/50g carbs/11g fat/452 cals
meal 3-roast beef sandwich, slice of apple pie, cup of ice cream, cup of tortilla chips-approx 800cals
meal 4-protein shake-40g protein/8g carbs/4g fat/300 cals

training
chest
inclines-2 warm-ups, 225x5, 205x6
d-bell press-90x8, 80x10

biceps
barbell curls-115x3, 95x6
hammer curls-40x7, 30x11

calves
135x22
135x24

Pup
08-31-2001, 06:00 AM
Meal 1-1/2 cup oats, 2 tbs natty pb
Meal 2-5 scrambled eggs, 1/2 cup cheese, piece of canadian bacon, bagel w/fat-free cream cheese
Meal 3-turkey sandwich, 4 whole eggs, orange
Meal 4-roast beef sandwich

Diet is still ass, i need to come up with a plan to make sure i can eat my six meals a day, but it seem like in the evenings i'm just not hungry, gotta find a way to fix that.

c_8nOM
08-31-2001, 07:13 AM
lol i get hungrier at night!!....

The_Chicken_Daddy
08-31-2001, 09:50 AM
Eat fruit during the morning/afternoon.

Easy cals and you will want to eat in the evening.

problem solved.

Pup
08-31-2001, 12:18 PM
Thanks robboe, i'll keep that in mind

chris mason
08-31-2001, 04:56 PM
Remind me of the general speed of your metabolism. I think it is rather slow, right?

Pup
08-31-2001, 06:49 PM
you are correct chris

Pup
08-31-2001, 06:55 PM
Today was a little better for food, i need to eat one more time, prolly a protein shake.

Meal 1-oats w/2tbs pb
Meal 2-cup of cereal
Meal 3-2 grilled cheese sandwiches, turkey on wheat w/slice of cheese, ice cream bar
Meal 4-9 3 mile island hot wings at hooters
Meal 5-protein shake

Training
Back
pull-ups-BWx8, BWx6
t-bar-45x12, 25x22
narrow pull-downs-150x8, 125x10

Triceps
skull crushers-2 warm-ups, 105x2, 2 forced, 85x10
pushdowns-80x6, 60x8

Avatar
08-31-2001, 07:00 PM
why so many reps on the tbar rows, pup?

Pup
08-31-2001, 08:13 PM
i was going to failure, so i did em til i couldn't do another one

Avatar
08-31-2001, 08:51 PM
25x22? I think its time to move the weight up :D

chris mason
09-01-2001, 06:09 AM
Well, based upon a slower metabolism let's follow that diet and see what happens. Really no other way to do it. Follow it for at least 3 weeks to see what results you get, unless of course you begin gaining fat weight immediately.


I concur about moving up the weight on the t-bars:D .

Pup
09-01-2001, 11:32 AM
alrighty, thanks chris, and yeah, i'll move up the weight on the t-bars :)

Pup
09-06-2001, 05:32 PM
training
legs, squats-280x3, 245x6 leg extensions-175x13, 150x22, leg curls-75x16, 50x27

shoulders, dumbell presses-80x6, 60x10

Pup
09-06-2001, 05:35 PM
Training

chest, incline barbell, 225x3, 205x5 flat dumbell 90x5, 80x6

biceps-barbell curls, 115x2, 95x6 hammer curls 45x6, 35x8

My training was sh!t today, i've been sick as hell and my training has suffered this week, i'm gonna hit the meds and get some rest this weekend, hopefully, i'll do better next week.

Pup
09-10-2001, 05:37 AM
I was sick as hell this weekend, so i've decided to take a week off of training, I'm gonna eat clean all week and re-evaluate my goals, but at this point i may start cutting.

Meal 1 1/2 cup oats w/tbsp natty pb, 30g almonds-cals 440/prot-19g/carbs-33g/19g fat

Meal 2-bacon/cheese omelette, 5 strips bacon, 2 hash browns

Meal 3-2 tbs flaxseed oil, 2 tbsp non-fat mayo, can of tuna, 1 cup brown rice

Pup
09-15-2001, 12:57 PM
I've decided to start cutting, the diet is all written up, so i want you guys to give some input and some ideas.

Meal 1- 1/2 cup oats, 1 tbsp brown sugar, 6 egg whites
Meal 2-cup of cereal, cup of skim milk, protein shake w/2 tbsp pb
Meal 3- turkey sandwich, 4 egg whites
Meal 4- 1 can tuna, 1/2 cup brown rice, 1 tbs nonfat mayo
Meal 5- turkey sandwich, 4 egg whites
Meal 6- protein shake, scoop of glycemet

Totals- 2074 calories, 235.5 protein, 224 carbs, 40.25 fat
The ratio is pretty close to a 40/40/20

Cackerot69
09-15-2001, 05:21 PM
Don't start cutting.

heathj
09-17-2001, 06:13 PM
Good luck foo.

Pup
09-17-2001, 07:08 PM
Today was pretty good overall, i wasn't able to get to any of my protein powder or clen cause i lost the key to my lock on my footlocker, i'm a dumbass. But i bought a hacksaw and that lock is coming off.

Meal 1- 6 egg whites, 1/2 cup oats 252 cals/3g fat/28.8g carbs/26g protein
Meal 2-cup of cereal w/cup of skim milk 130cals/1g fat/27g carbs/11g protein
Meal 3-turkey sandwich, 4 egg whites 296 cals/5g fat/31.2g carbs/44g protein
Meal 4-can of tuna, 1 tsp nonfat mayo, 1/2 cup brown rice 325 cals/2.75g fat/34g carbs/35.5g protein
Meal 5-turkey sandwich 228 cals/5g fat/30g carbs/30g protein
Meal 6-can of tuna, tbs flaxseed oil 280cals/15.25g fat/0g carbs/32.5g protein
Meal 7-60g almonds 380cals/30g fat/10g carbs/18g protein

TTLS-1891cals/62g fat/161g carbs/197g protein
Cals are a tad low, but protein is just about right.

Training
Chest, Inclines 225x4 plus 2 assisted, 205x6, D-bell presses 90x5, 80x6

Biceps, preacher curl 85x6 plus 2 assisted, 75x8
Hammer curls 45x6, 35x8

Pup
09-18-2001, 06:05 PM
Diet was good today, everything was spot on.

Meal 1- 6 egg whites, 1/2 cup of oats 252 cals/3g fat/28.8carbs/26g protein
Meal 2-bowl of cereal, mrp 410 cals/2.5g fat/52.2g carbs/53g protein
Meal 3-turkey sandwich, 4 egg whites 296 cals/5g fat/31.2g carbs/44g protein
Meal 4-1/2 cup brown rice, 1tsp nonfat mayo, can of tuna 325 cals/2.75g fat/34g carbs/35.5g protein
Meal 5-can of tuna, tsp of nonfat mayo, tbs flax 280cals/15.25g fat/0g carbs/32.5g protein
Meal 6-60g almonds 380 cals/30g fat/10g carbs/18g protein

TTLS-1943 cals/58.5g fat/156.2g carbs/209g protein

Pup
09-19-2001, 06:41 PM
Today wasn't too bad, although i did cheat a tad, about 300 cals of junk, so i adjusted the rest of my meals accordingly *slaps hand*

Meal 1-6 egg whites, 1/2 cup oats
Meal 2-cereal, mrp
Meal 3-turkey sandwich, 6 egg whites
Meal 4-30g almonds
Meal 5-turkey sandwich
Meal 6-tuna, mayo, flax and yogurt (post workout carbs)

TTLS-1776 cals/46.75g fat/169.2g carbs/198.5g protein (plus whatever the junk food was so more like 2100-2200 cals)

Training
Legs
Squats, 280x6, 245x6
Leg extensions 200x13, 150x12
SLDL 245x6, 225x6

Shoulders
D-bell press 80x7, 60x9

Cardio-ran 1 mile

heathj
09-19-2001, 06:45 PM
Bad pup! First of all, no candy. Candy is bad, I'd rather take an "F" in my class then eat candy while I'm cutting..especially on the third day! Also, up your cardio weak mofo. I run 2 miles at 6:45 am on tuesday and thursday then do sprints at 2:45 pm monday-friday. Up your cardio f00! Anyway, keep up the work...heh, no matter if it's good or bad and hopefully you'll get as ripped as me.

Pup
09-19-2001, 07:18 PM
Bah, cardio is ass

The_Chicken_Daddy
09-20-2001, 05:05 AM
see what happens with diet first bobby.

Have you started to get any problems from the clen yet?

Is it making you really jittery? Is it affecting your schooling?

Pup
09-20-2001, 07:41 PM
Today was spot on :)

Meal 1-6 egg whites, bowl of oats-252 cals/3g fat/28.8g carbs/26g protein
Meal 2-cereal, mrp-410 cals/2.5g fat/52.2g carbs/53g protein
Meal 3-turkey sandwich, 4 egg whites-296cals/5g fat/31.2g carbs/44g protein
Meal 4-tuna, brown rice-325 cals/2.75g fat/34g carbs/35.5g protein
Meal 5- turkey sandwich, 1/2 cup pineapple, 1/2 cup tangerines-380cals/7g fat/68g carbs/32g protein
Meal 6-tuna, flax-280 cals/15.25g fat/0g carbs/32.5g protein
Meal 7-60g almonds-380cals/30g fat/10g carbs/18g protein

TTLS-2323 cals/65.5g fat/225g carbs/241g protein
Cals were a little high today, but not too bad

Cackerot69
09-20-2001, 08:00 PM
So you started clen? How does it compare to ECA as far as energy boosting? I'd like to know how it compares to ECA in fat burning as well, but I'm sure it's too early to tell...

Pup
09-21-2001, 05:37 AM
Correct, its a tad early to tell, i'm still the pyramiding up stage, when i top out at 5 pills a day, i should be able to give a better answer, as far as energy goes, its pretty good, i havn't had any jittery feeling or headaches yet.

syntekz
09-21-2001, 07:59 AM
Clen a type of steroid?

Kazuki
09-21-2001, 08:03 AM
Prepare for it within the next 1-2 days. Don't go over 140mcg though, pup. Only reason Clen is more affective in fat burning is that it has a higher receptor affinity. I think you are going to find it won't stimulate you as much as ECA...

Good luck, pup. Why not sub the cereal with Oats?

Tryska
09-21-2001, 08:05 AM
hey rob...what is that pot leaf looking thing in your avatar?

syntekz
09-21-2001, 08:38 AM
he's a stoner.

Pup
09-21-2001, 09:28 AM
Kazuki, cause i found some cereal with low sugar and 8g of dietary fiber, its not too bad, i may get bored with it and use some oats though.

Tryska, i stole it cause it looks ace.

Pup
09-24-2001, 06:59 PM
Today was a good day, everything was spot on. Training was good too, but i have a splitting headache from the clen.

Meal 1-6 egg whites, bowl of oats 252 cals/3g fat/28.8g carbs/26g protein
Meal 2-mrp, cereal 410 cals/2.5g fat/52.2g carbs/53g protein
Meal 3-turkey sandwich, 4 egg whites 296 cals/5g fat/31.2g carbs/44g fat
Meal 4-tuna, brown rice 325 cals/2.75g fat/34g carbs/35.5g fat
Meal 5-turkey sandwich, bowl of fruit 380 cals/7g fat/68g carbs/32g protein
Meal 6-30g almonds 380 cals/30g fat/10g carbs/18g protein

TTLS-2043 cals/50.25g fat/224.2g carbs/208.5g protein

Training
Chest
Inclines-225x7(2), 205x6(1)
D-bell press 90x7, 80x6
Machine press 200x3, 150x6

Biceps
preacher curls 85x10, 65x12
hammer curls 50x4, 40x5

The_Chicken_Daddy
09-25-2001, 01:16 PM
so how long did it take for the bad effects to kick in?

do you got the jitters?

how is it affecting classes?

Pup
09-25-2001, 03:50 PM
I'm a little jittery, bad headache, not affecting classes

Pup
09-26-2001, 06:11 PM
The diet was pretty good, training was good, i'm tired as fuk.
Meal 1-6 egg whites
Meal 2-oats, protein powder, cup of milk, 1tbs pb
Meal 3-turkey sandwich on wheat, slice of cheese, bowl of fruit
Meal 4-30g almonds
Meal 5-brown rice, 2 cans of tuna, 3 pretzel rods, 8oz koolaid (post workout meal)

Training
Legs
Squats-285x4, 245x6
leg extensions-225x10, 175x11
sldl-265x6, 225x8

Shoulders
seated d-bell press-80x7, 60x10
front raises, 25x10

Pup
10-01-2001, 07:32 PM
Diet was spot on and training was ace.
Chest
inclines 230x3, 205x6
db press 95x6, 80x9

Biceps
hammer curls 50x5, 40x6
preacher curls 105x2, 65x10

Pup
10-03-2001, 05:42 PM
Diet has been spot on, i have one more meal to go. Training was also very good.

Legs
Squats 285x6, 245x5
Leg extensions 225x10, 175x11
SLDL 275x6, 225x6

Shoulders
Barbell press 155x4, 135x4
Front raises 20x6, 30x6

Mystic Eric
10-05-2001, 10:19 PM
why was there such a drop in weight between your first and second set, rob?

Pup
10-07-2001, 08:01 AM
Sorry it took so long to reply to this, I went home this weekend, havn't been on the net much. If you are referring to the leg extensions, its cause my quads were absolutely dead. I dropped the weight in sldl's cause i wasn't sure if how my lower back would respond after being hammered with 275lbs, i'll prolly up my second set to 245 next week.

Pup
10-08-2001, 06:42 PM
Training was very good today and diet has been spot on. I was 178lbs today, 6.5lbs lighter than when i started 3 weeks ago.

Chest
Inclines 230x5 (1) 205x5
D-bell press 100x3, 80x7
Cross overs 60x6, 40x8

Biceps
preacher curls 105x4 85x8
hammer curls 50x4 40x6

Pup
10-10-2001, 06:04 PM
Training and diet were good, its been a good day.

Legs
Squats 290x5, 245x6
Leg extensions 250x10, 200x11
SLDL 285x6, 245x6

Shoulders
Barbell press 155x3, 135x5
Front raises 30x6, 20x10

Bam Bam
10-11-2001, 08:40 PM
welcome to the 100 lb db club it feels good huh ?

is the clen makin you stronger aswell?

whats your stats ?

yo wardie you da #1 stunna

Pup
10-13-2001, 04:44 PM
Thanks brotha, the 100s do feel cool. I think the clen is making me somewhat stronger. Stats right now aren't too impressive, 178lbs, about the 15% bf range, once i get in the 160s i'll be in single digit bf.

Cackerot69
10-13-2001, 04:52 PM
Good job with cutting so far :)

No granola bars, haha

Pup
10-14-2001, 08:09 AM
lol, thanks bro, correct, there are currently no granola bars in my diet :)

Pup
10-15-2001, 06:05 PM
Diet and training were good today. Weight is still at 178lbs, gotta drop calories some.

Chest
Inclines 230x7(2) 205x5
D-bell press 100x3, 80x8
cable x-overs 60x6, 40x8

Biceps
preacher curls 105x4, 85x8
hammer curls 50x5, 40x6

Franco
10-16-2001, 03:47 AM
If you get a chance can you post your ammended diet

Pup
10-17-2001, 05:51 PM
Diet was pretty good, training was complete shite, i lifted like a little fukin pansy.

Here's the amended diet for ya fran

Meal 1-6 egg whites
Meal 2-oats w/scoop of protein powder, tbsp natty pb
Meal 3-4oz turkey, banana or some other fruit
Meal 4-30g almonds
Meal 5-protein shake (double serving whey, tbs baking chocolate, tbs pb, tsp instant coffee)
Meal 6-can of tuna

Training
Legs
Squats 290x3 :(, 235x6 :(
Leg extensions 275x7, 225x10
SLDL 295x4, 245x6

Shoulders
Barbell press 155x4 (again) 135x6
Front raises 35x6, 25x8

Pup
10-22-2001, 06:25 PM
Diet has been spot on and training was very good as well.

Chest
Inclines 2 warm-ups, 235x6 (2), 205x6
D-bell press 100x7 (2), 80x10
x-overs 60x7, 40x10

Biceps
Preacher curls 105x4.5, 85x10
Hammer curls 50x6, 40x8

Pup
10-24-2001, 05:37 PM
Training and diet were solid today, shoulders could have went a little better, but oh well.

Legs
Squats 2 warm-ups, 295x3, 245x6
Leg extensions 275x8, 250x8
SLDL 295x4, 245x6

Shoulders
Barbell press 155x3, 135x5
Front raises 35x6, 25x10

Pup
10-31-2001, 05:47 PM
Its been a few days since i posted here, but things have been alright, weight isn't quite where it should be yet, but i'm upping my cardio and that should solve that problem. Training on monday was shite, but today was much better.

Training
Legs
Squats 2 warmups, 295x5, 245x5
Leg extensions 275x8, 250x8
SLDL, 295x5, 245x6

Shoulders
Barbell press, 1 warm-up, 155x4, 135x5
Front raises 30x6, 25x6
Lateral raises 20x8

Pup
11-03-2001, 08:18 AM
I forgot to update yesterday, so i'll fill y'all in. Training was really good, diet was pretty good, til i started drinkin and had a huge pizza craving which i gave into. Today is a carb-up, lots of bread type stuff, then its back to usual dieting tomorrow with the exception of a cheat meal.

Training
Back
Pull ups, 2 setsxbodyweight
Wide grip pull-downs, 200x6, 175x8
D-bell rows, 70x8, 60x8

Triceps
Skull crushers 105x5, 85x10
Close grips 205x6, 185x10

*i'll be doing traps/calves today with some extra cardio to compensate for last nights little binge

Pup
11-03-2001, 11:24 AM
Today's workout was ace, as far as diet goes, the carb up has been good, gonna eat a few more times today.

Training
Traps
Shrugs, 1 warm-up, 365x6, 315x10

Calves
Calf raises, 225x10, 225x10

Forearms
wrist curls, 50x6, 50x6

Pup
11-05-2001, 03:43 PM
Training was quite good today and my diet has been flawless.

Training
Chest
Inclines, 2 warm-ups, 245x3, 235x5, 260x1 (just for the hell of it)
D-bell press, 110x3, 85x10
cables, 60x8, 40x9

Biceps
preacher curls 105x5, 85x9
hammer curls 50x5, 40x7

Pup
11-07-2001, 06:28 PM
Today has been a good day, training was good, and diet wasn't too bad, i think i'm gonna move shoulders though, cause i'm just not progressing on em and i think its cause i'm so damn tired after doing legs.

Training
Legs
Squats 2 warmups, 305x3, 245x5
Leg extensions 275x9, 250x10
SLDL 295x5, 245x8

Shoulders
Barbell press, 155x5, 135x6
Front raises, 40x5, 30x8
Lateral raises, 30x6

Pup
11-09-2001, 05:41 AM
I've moved back/tri's tomorrow and i did traps/calves last night. The diet has been solid, so far all is good.

Training
Traps
Shrugs 365x8, 315x10

Calves
Calf raises 225x20, 225x15

Wizard
11-09-2001, 05:59 AM
Originally posted by just_a_pup
Meal 4-30g almonds


:eek:

The_Chicken_Daddy
11-09-2001, 06:13 AM
182kcals
6g pro
15g fat
5.9g carbs

Pup
11-13-2001, 05:46 AM
Training was good yesterday, my diet got all messed up, oh well, today is a new day.

Training
Chest
Inclines 2 warmups, 245x3, 205x6
d-bell press, 100x4, 80x9
cables 60x8, 40x10

Biceps
preacher curls 105x3, 85x6
hammer curls 50x5, 40x6

YatesNightBlade
11-13-2001, 05:56 AM
Good Weights your moving there bro, but why such low reps ??

Pup
11-13-2001, 07:47 AM
Yates, that is where i failed at, i was actually down a few reps from last week, i've been going in spurts lately.

Pup
11-14-2001, 05:15 PM
Training and diet were ace. I tried a little something new with my training today, we'll see if it makes a difference.

Training
Legs
Squats, 2 warm-ups, 305x3
Hacks, 1 warm-up, 225x8
SLDL, 1 warm-up, 315x3
Leg extensions, 1 warm-up, 300x6

YatesNightBlade
11-15-2001, 02:34 AM
How do you feel your progressing with low reps pup ?? Ever think about upping them and dropping the weight a little. I've started to put more size on my legs since I've upped the reps from 8 to 12

The_Chicken_Daddy
11-15-2001, 03:03 AM
Rob, if you're doing cardio regularly i think you'll find that routine quite beneficial - it has definately worked for me, but i use a mix of high and low reps for legs:

squats - low reps: 4-6 range
leg press - high reps: 8-12 range
hacks - high reps: 10-12 range
extensions - what-ever-the-fuk-i-can-squeeze-out-after-the-others-range.
curls - by-this-point-i'm-past-caring-range.

Good stuff man :thumbup:

YatesNightBlade
11-15-2001, 03:08 AM
IMHO ... higher reps work better when squatting. 10 - 15 reps.

The_Chicken_Daddy
11-15-2001, 03:11 AM
Hacks are squats 'bro' :)

YatesNightBlade
11-15-2001, 04:08 AM
bolloxs. Hacks are for people who are scared of squatting.

Pup
11-15-2001, 05:27 AM
I do use both guys, hacks and squats, i had mainly just been training to failure, but i may give a look at upping the reps, thanks for the input.

YatesNightBlade
11-15-2001, 05:30 AM
No problems my brother .... I too do both. Anyways, I think you'll notice improvement with upping your reps. Sure you won't be able to lift as much weight, but you'll soon be moving the same amount, but for more reps. Keep at it bro.

The_Chicken_Daddy
11-15-2001, 07:43 AM
I can't squat very deep due to my build, so i make up for this with hacks - i can touch my ass to the base and do so on every rep.

YatesNightBlade
11-16-2001, 02:19 AM
What Build ??

The_Chicken_Daddy
11-16-2001, 04:51 AM
of hack squat?

an itallian make beginning with P.

Can't remember right now.

Pup
11-16-2001, 01:23 PM
diet has been solid so far and training was ace.

Training
Back
pull-ups, 2 sets
wide-grip pull downs, 1 warm-up, 200x7
d-bell rows, 1 warm-up, 100x7
barbell rows, 1 warm-up, 185x6

Triceps
skull crushers, 1 warm-up, 105x6 (think i'll go up on these next week)
narrow bench, 1 warm-up, 205x4 (this was hard)

Pup
11-19-2001, 12:14 PM
Diet is spot on so far and training was good, this HIT stuff is pretty cool.

Training
Chest
Inclines, 2 warmups, 245x3
Flat bench, 2 warmups, 245x3
D-bell press, 1 warmup, 100x4
Cables, 1 warmup, 60x8

Biceps
preacher curl, 1 warmup, 105x4 (droppin weight uppin reps next week)
d-bell curls, 1 warmup, 50x6
1 arm hammer curl, 35x7(goin up next week)

Pup
11-21-2001, 04:02 PM
Training session was great, as for the diet, being home has wrecked the diet, way too many goodies, so i'll try to get it back on track on friday.

Training
Legs
Squats 2 warmups, 275x8
Leg press 1 warmup, 500x10 (too easy, going up)
SLDL, 1 warmup, 315x5
Leg extensions 250x15 (machine only goes up to 250)

YatesNightBlade
11-22-2001, 02:15 AM
Feel any better with higher reps ?

Pup
11-22-2001, 05:34 AM
Well, my legs were jello yesterday and my quads and ass hurt today, so thanks, you big english bastard ;)

YatesNightBlade
11-22-2001, 05:39 AM
Please don't thank me for your ass being sore !!!! Not in public anyway. :)

Pup
11-22-2001, 05:47 AM
ROFL

Tryska
11-22-2001, 06:11 AM
*lmao*

yates you are in rare form today.......

Pup
11-23-2001, 02:50 PM
Training
Back
Chins, bwx8, 45x2 (just thought i'd try it)
barbell rows, warmup, 185x7
wide grip pull downs, warmup, 220x6
d-bell rows, warmup, 100x8

triceps
skulls, warmup, 115x5
narrow bench, warmup, 205x5

Alex.V
11-23-2001, 03:08 PM
Originally posted by just_a_pup
45x2 (just thought i'd try it)


Damn straight. Good job, bro.

Pup
11-24-2001, 09:46 AM
Training
Traps
Shrugs, 2 warmups, 405x5
Shoulders
standing military, 1 warmup, 155x6
cable raises, 20x10, 30x8
front d-bell raises, 1 warmup, 30x8
Calves
seated calf raises, 135x10, 135x10
standing calf raises, 225x13, 225x10

Pup
11-26-2001, 12:14 PM
Training
Chest
Inclines, 2 warmups, 245x3 (no progression this week :( )
Flat bench, 2 warmups, 245x3 (same)
D-bell press, 1 warmup, 100x5
Dips, bwx8

Biceps
Barbell curls, 1 warmup, 95x6
d-bell curls, 1 warmup, 50x6
one arm hammer curl, 40x6

Nothing real impressive today, intensity was good though, hopefully i'll start progressing on these next week.

YatesNightBlade
11-27-2001, 03:05 AM
Up them reps damn it tuttut

Pup
11-27-2001, 07:36 AM
I thought i was only supposed to up the reps on legs, you never said anything about chest :cry:

YatesNightBlade
11-27-2001, 07:59 AM
Do you get your lovin on the run ?

Anyways, I'd up them to at least 8 for all. ;) Trust me ... I'm a Doctor.

Pup
11-27-2001, 08:03 AM
lmao, ok m8, i'll take your advice

Pup
11-28-2001, 06:27 PM
Diet is still sh!t and training was worse :mad:

Legs
Squats, 2 warmups, 275x4 :cry:
Leg extensions, 1 warmup, 300x6
Hack squats, 1 warmup, 225x9
SLDL, 1 warmup, 315x4 (i pussed out on these)

heathj
11-28-2001, 11:33 PM
D-Lift?

Pup
11-29-2001, 06:05 AM
I don't do conventional deads, just str8 leg

Pup
11-30-2001, 05:04 PM
Training
Back
Pull-ups, 2x8
Wide grip pull-downs, 1 warmup, 200x8
Barbell rows, 1 warmup, 185x6
Curl grip pulldowns, 1 warmup, 175x8

Triceps
Skulls, 1 warmup, 95x9
narrow bench, 1 warmup, 185x6

Pup
12-03-2001, 02:48 PM
Training
Chest
Inclines 2 warmups, 225x5
d-bell press, 1 warmup, 100x5
cables, 40x6, 60x8
dips, bwx12, bwx9

Biceps
barbell curls, 1 warmup, 115x4, 65x10
d-bell curls, 1 warmup, 50x5
cable curl, 40x10, 60x8

Pup
12-05-2001, 06:51 PM
Training
Legs
Squats, 2 warmups, 275x6
Hack squats, 1 warmup, 225x10
Leg extension, 1 warmup, 300x8
Sldl, 2 warmups, 275x6 (grip failed)

Diet has been horrid lately, but i hope to get it back on track next week.

Pup
12-10-2001, 03:12 PM
Diet has been ace and training was quite good also.

Training
Legs
Front squats, 1 warmup, 185x6, 195x3
Squats, 1 warmup, 275x8, 315x2
Deadlifts, 1 warmup, 315x8, 365x1 (i was spent at this point)
SLDL, 225x6, 275x6

Pup
12-12-2001, 04:05 PM
Training
Chest
Bench, 225x8, 245x4
Incline, 225x4, 225x4
d-bell press, 80x6, 80x6
Dips, bwx8, 45x8

Biceps
barbell curls, 95x7
d-bell curls, 30x8, 50x5
cable curl, 50x8, 60x8

Pup
12-14-2001, 01:34 PM
Training
Back
Pull ups, bwx6, 45x3
Seated rows, 200x8, 220x8
Lat pulls, 160x6, 180x6
D-bell rows, 80x8, 100x8

Triceps
Narrow bench, 185x8, 205x8
Skull crushers, 85x6, 125x4

Pup
12-15-2001, 03:18 PM
Training
Traps
Shrugs, 315x6, 405x5

Shoulders
military press, 135x6, 155x6
lateral raises, 25x10
front raises, 25x8
bent over rows, 20x10

Forearms
wrist curls, 65x10, 95x8

Pup
12-17-2001, 12:42 PM
Training
Legs
Front squats, warmup, 185x6, 195x6
Squats, warmup, 265x6, 275x6
SLDL, 225x6, 275x6

Pup
12-19-2001, 12:10 PM
Training
Chest
Bench 1 warmup, 225x8, 250x3
incline, 1 warmup, 205x5, 225x3
d-bell press, 80x6, 90x5
dips, bwx8, 45x8, 90x3

Biceps
barbell curls, 95x8, 65x12
d-bell curls, 30x6, 50x6

Well, my training has officially stagnated, i think its time to change up my routine, something in the 10-12 work set range, i've been doing very low volume for about 4 months now and have made some nice progress, but its time for something different.

Alex.V
12-19-2001, 01:03 PM
I'm considering the same thing, bro.

Tryska
12-19-2001, 01:07 PM
hey pup..jsut saw your sig....

so which on of y'all is War, Pestilence, so on and so forth??

Pup
12-19-2001, 02:41 PM
Hey B, two heads are better than one, maybe we can come up with something that will be effective, considering we have similar body types.

Tryska, i am definitely war, DL has to be pestilence, but i'm not sure on the other two.

Chris Rodgers
12-19-2001, 07:38 PM
I'm the pervert. :p

I don't know what the other things are.

Alex.V
12-19-2001, 07:42 PM
You can be Famine, you skinny biatch. I'll be Death.

Chris Rodgers
12-19-2001, 07:59 PM
LOL! That's so me!

Pup
12-21-2001, 02:35 PM
Training
Back
chins, bwx8, 25x5, bwx6
lat pulls, 160x6, 180x6
seated rows, 200x6, 200x6
d-bell rows, 80x8, 100x8

triceps
CGBP, 185x10, 205x6
skulls, 85x6, 105x6 (wrist started to hurt)

Pup
12-22-2001, 01:32 PM
Training
Deadlifts, 2 warmups, 335x5

Shoulders
military press, 155x6, 135x8
lateral raises, 30x6, 20x8
front raises, 25x6, 15x10
bent over raises, 20x10

Shrugs, 2 warmups, 405x5

Static holds, 135 (30 seconds), 225 (30 seconds)

Pup
12-24-2001, 09:21 AM
Training
Legs
Front squats, 185x7, 195x6
Squats, 275x8, 315x3
Sldl, 225x6, 245x6, 275x6

Forearms
Static holds, 135x30 seconds, 225x30 seconds, 315x30 seconds
Wrist curls, 65x8, 65x8, 65x8

Pup
12-26-2001, 03:50 PM
Training
Chest
Bench 225x10, 250x5
Incline, 205x5, 225x5
D-bell press, 80x5, 90x4 (this still sux)
Dips, bwx8, bwx8, 45x8

Biceps
barbell curl, 65x6, 95x6
d-bell curl, 30x6, 35x6, 40x6
cable curl, 40x6, 50x6, 60x6

Forearms
wrist curls, 75x8, 75x8, 75x8

Pup
12-28-2001, 10:35 AM
Training
Back
Pull-ups, bwx6, bwx6
Bent-over rows 135x6, 165x6, 185x6
Seated rows, 180x6, 200x6, 220x6
D-bell rows, 80x6, 90x6, 100x6

Triceps
Narrow bench 185x10, 205x7, 225x4
Skull Crushers 65x6, 85x6, 105x6

Pup
12-29-2001, 02:37 PM
Training
Deadlifts, 2 warmups, 335x7
Shrugs, 225x6, 315x6, 405x6 (pulled trap on this set)
Military press, 135x6, 145x6, 155x6

I was in too much pain to continue the workout, so i had to call it a day.

Pup
12-31-2001, 07:11 AM
Today is the first day of the new diet, i was gonna wait til after new year's but i really don't drink, so today was a good day to start. Here is what my meal breakdowns are:

Meal 1-1.5cups oats, 2 scoops protein powder
Meal 2-5 whole eggs
Meal 3-can of tuna, 1/2 cup brown rice
Meal 4-can of tuna, 2 tbsp flax
Meal 5-can of tuna, 1 3/4 cups pasta (usually post-workout)
Meal 6-6 oz chicken breast/lean steak, 30g almonds

Training
Legs
Front squats, warmup, 185x6, 195x6
Squats, warmup, 275x10, 315x6
Sldl, 225x6, 275x6, 315x6

Delphi
12-31-2001, 07:19 AM
How's the trap doing?

Pup
12-31-2001, 07:33 AM
Its still very sore, i've been on some motrin 800s, that is helping subside some of the pain, and the body heat created by today's workout seemed to loosen it up a little, but overall, its still throbbing.

Franco
12-31-2001, 08:36 AM
Excellent diet Rob, though I would replace the pasta post workout, with either oats, brown rice or sweet potato.

If you could add in some veggies into your diet that would be beneficial also.

Hope you feel better soon and Happy New Year:)

Pup
12-31-2001, 09:26 AM
Thanks fran, i'm still experimenting with the post workout meal, do you think whole wheat pasta would be acceptable? I'm not very good at eating vegetables, but i think i may begin to add in some jalapeno and yellow peppers in some of the meals, its not quite greens, but its a start.

heathj
12-31-2001, 02:11 PM
what about some good ol' oatmeal?

Pup
01-01-2002, 04:03 PM
Meal 1-4 strips turkey bacon
Meal 2-1.5 cups oats, 2 scoops protein powder
Meal 3-5 whole eggs
Meal 4-can of tuna, cup of brown rice
Meal 5-9oz top sirloin
Meal 6-4oz ground sirloin

Pup
01-02-2002, 01:06 PM
Diet
Meal 1-1.5cup oats/2 scoops whey
Meal 2-5 whole eggs
Meal 3-tuna w/brown rice
Meal 4-protein shake w/4tbs natty pb
Meal 5-6oz top sirloin

Training
Chest
Bench 2 warmups, 225x10, 250x4.5
Incline, 185x6, 205x6, 225x4, 235x2
D-bell press 80x6, 85x6, 90x3
Dips bwx8, 45x6, 45x4

Biceps
barbell curl 65x6, 85x6, 105x4
d-bell curl, 30x6, 35x6, 35x6
cable curl, 40x8, 50x8, 60x8

Pup
01-03-2002, 03:02 PM
Diet today has been clean, but it could have been a little better.

Meal 1- 4 strips turkey bacon
Meal 2-1.5 cups oats, 2 scoops whey
Meal 3-5 whole eggs
Meal 4-protein shake, banana
Meal 5-12 oz top sirloin
Meal 6-6 oz terryaki chicken, 30g almonds

Pup
01-04-2002, 02:15 PM
Training
Back
Pull-ups, bwx8, bwx6 (between a 3-5 second negative on each)
Barbell Rows, 135x8, 175x8, 185x8
T-bar rows, 135x8, 180x8, 180x8
D-bell rows, 80x8, 90x8, 100x8

Triceps
CGBP 185x10, 205x7, 225x4
Skulls, 85x8, 105x5

Diet
Meal 1-1.5 cups oats, 2 scoops whey
Meal 2-5 whole eggs
Meal 3-can of tuna, cup of brown rice (post-workout)
Meal 4-2 chicken breasts
Meal 5-chicken breast, 30g almonds

The_Chicken_Daddy
01-04-2002, 02:27 PM
when do you weigh in rob?

Pup
01-04-2002, 02:37 PM
I was 196 today.

Pup
01-05-2002, 09:04 AM
Training
Deadlifts, 2 warmups, 335x9

Shrugs, 315x8, 405x3 (damn grip failed again)

Shoulders
Military press 135x6, 155x6, 175x5
Front raises, 25x6, 25x6
Bent over raises, 20x8, 20x8
Cable laterals, 30x8, 30x8

Grip strength
static holds, 135x30 seconds, 225x30 seconds

Diet
Meal 1-1.5 cups oats, 2 scoops whey
Meal 2-chicken breast, cup of brown rice
Meal 3-6oz lean beef
Meal 4-2 scoops whey, 4tbs natty pb
Meal 5-6oz lean beef

*I had some severe carb cravings, so i had 20 wheat crackers between meals 4 and 6 and i had some sugar free jello before bed.

MonStar1023
01-05-2002, 09:37 PM
just_a_pup-
Looking good bro. Good luck with the training and diet. Training looks good. You got some good deadlift strength.

:cool::cool:

You bulking or cutting?

heathj
01-06-2002, 02:13 AM
Bastard, you weigh more then me now :p

Pup
01-06-2002, 06:22 AM
Monstar, I am in my first week of a cutting diet, i'm currently taking in about 2600 calories a day.

Pup
01-07-2002, 09:18 AM
Diet
Meal 1-5 whole eggs
Meal 2-tuna w/brown rice
Meal 3-6oz chicken breast, 2tbs natty pb
Meal 4-1 cup oats, 2 scoops whey
Meal 5-8oz lean beef

Training
Legs
Leg press, 590x10, 680x8, 770x8
Squats, warmup, 275x10, 315x7, 365x2
Sldl, 225x8, 275x8, 315x6

Pup
01-08-2002, 03:39 PM
Diet
Meal 1-oats, 2 scoops whey
Meal 2-protein bar
Meal 3-chicken breast sub from subway
Meal 4-protein shake w/4tbs natty pb
Meal 5-6oz chicken, 30g almonds

Pup
01-09-2002, 01:01 PM
Diet
Meal 1-8 strips turkey bacon
Meal 2-oats w/2 scoops whey
Meal 3-5 whole eggs
Meal 4-2 chicken breasts, 1/2 cup brown rice
Meal 5-2 tbs natty pb
Meal 6-12oz lean steak

Training
Chest
Bench 2 warmups, 225x10, 250x5
Incline 185x8, 205x8, 225x4
D-bell press, 80x6, 85x6, 90x4
Cable x-overs, 40x6, 40x6

Biceps
Barbell curl 65x8, 85x8, 105x4
Machine curl 60x8, 60x8
Hammer curls 30x6, 40x5

Pup
01-11-2002, 01:42 PM
Diet
Meal 1-cup of oats, 2 scoops whey
Meal 2-5 whole eggs
Meal 3-6oz lean beef, 2oz wheat pasta
Meal 4-2 scoops protein, 4tbs natty pb
Meal 5-6oz salmon

Training
Back
Pull ups, bwx7, bwx6
barbell rows, 155x8, 175x8, 185x8
t-bar rows, 135x8, 180x8, 205x8
d-bell rows, 80x8, 90x8, 100x8

Triceps
CGBP 185x10, 205x7, 225x3 (these were sh!t today)
skulls, 65x8, 85x8, 105x6

Pup
01-14-2002, 07:21 PM
Diet
Meal 1-5 eggs, 4 strips turkey bacon
Meal 2-1/2 cup oats, 2 scoops protein powder
Meal 3-3.5oz beef jerkey
Meal 4-6oz lean beef
Meal 5-6oz lean beef, 2tbs pb

Training
Legs
Leg press 590x10, 680x10, 770x8
Squats, 275x10, 315x8, 365x4
SLDL, 225x10, 275x8, 315x6

YatesNightBlade
01-15-2002, 06:32 AM
good squatting and great protein sources ;)

Pup
01-15-2002, 06:25 PM
Diet
Meal 1-4 eggs, 4 strips turkey bacon, 1/4 cup lowfat cheese
Meal 2-can of tuna, tbs flax
Meal 3-4oz beef jerkey
Meal 4-2 chicken breasts, 1/2 cup green beans
Meal 5-4tbs peanut butter, 30g almonds

Bam Bam
01-15-2002, 07:13 PM
damn dog you coming along nice are you doing keto? if so remember almonds got carbs

if not damn you got no carbs

Pup
01-16-2002, 07:16 PM
Diet
Meal 1-4 whole eggs, 1/4 cup lowfat cheese, 4 strips turkey bacon
Meal 2-1/2 cup oats, 2 scoops protein
Meal 3-can of tuna, tbs flax
Meal 4-4oz beef jerkey
Meal 5-2 protein muffins (bout 250 cals total)
Meal 6-8oz ground sirloin

Training (worked out at school gym)
Bench, 2 warmups, 225x8
Incline 185x8, 205x6 (damn incline was 65 degrees :mad: )
Hammer strength bench, 145x10, 225x8
Dips bwx8, bwx8

Biceps
barbell curl, 65x6, 85x6
d-bell curl, 30x6, 40x6

training was basically crap today, that's the last time i use the gym at school

Allie
01-18-2002, 10:18 AM
Note to Rob: I read your journal :D LOL

Pup
01-18-2002, 04:38 PM
Diet
no bother posting it, cause it was crap

Training
Back
pull-ups, bwx6, bwx6
barbell rows, 135x8, 165x8, 165x8
t-bar row, 135x8, 180x8, 225x8, 250x6 (last set formed blew)
pull overs, 50x6, 50x6, 50x6

triceps
cgbp 185x10, 205x8, 225x5
skulls, 65x8, 85x8, 105x6

Pup
01-19-2002, 10:20 AM
Diet
Post later

Training
Deads, warmup, 315x5, 355x5
Shrugs, warmup, 315x8, 405x8

Shoulders
military press, 135x8, 155x6, 175x4
front raises, 20x6, 25x6
cable raises, 35x8, 45x8

MonStar1023
01-19-2002, 10:25 AM
Training
Deads, warmup, 315x5, 355x5
Shrugs, warmup, 315x8, 405x8

Shoulders
military press, 135x8, 155x6, 175x4
front raises, 20x6, 25x6
cable raises, 35x8, 45x8

Damn bro nice strength! Deads looks okay.. NICE shrug strength though bro. 405 lbs. for 8 reps!? Godd*mn.. monSTAR. Military press with 175 lbs. military presses.. damn. Are you doing seated or standing? Looking good bro.

:cool::cool:

Pup
01-19-2002, 10:41 AM
My deadlifts are still a little low for my liking, but they are improving. The military press is seated, strict form.

Allie
01-20-2002, 02:23 PM
You still haven't posted your diet tuttut

Pup
01-21-2002, 04:49 PM
Diet
I'm gonna do keto for about 3 weeks, i'll keep y'all posted on how its going

Training
Legs
Squats, 275x10, 315x10, 365x5
Leg press, 590x10, 680x10, 770x10
SLDL, 275x8, 315x6

heathj
01-21-2002, 04:51 PM
Good job! :thumbup:

Avatar
01-21-2002, 05:21 PM
dude your really starting to toss around some serious weight. Great work!
whats the weight/bf% these days?

Pup
01-21-2002, 06:25 PM
bf is pretty high right now, prolly 17%, and i'm weighing 192.

heathj
01-21-2002, 06:31 PM
17%?! You mofo...I weigh 192 now and my bf is about 13%....Stop slacking off and get on that keto! :)

Pup
01-23-2002, 07:26 PM
Diet
Keto has been ace, i'll probably reduce cals next week.

Training
Chest
Bench 225x10, 250x3
Incline 185x8, 205x6, 225x2
d-bell press, 80x6, 85x4

Biceps
barbell curl 65x6, 85x6, 105x4
concentration curl, 30x6, 30x6

Pup
01-25-2002, 04:23 PM
Diet
Ace, i've dropped 9lbs in 3 weeks

Training
Back
Chins, bwx6
barbell row, 135x6, 155x6, 175x6
seated rows, 180x6, 200x6, 220x6
d-bell rows, 80x6, 90x6, 90x6

Triceps
CGBP, 185x10, 205x6, 225x4
Push downs, 80x6, 90x6, 100x6

Avatar
01-25-2002, 06:33 PM
Originally posted by heathj
17%?! You mofo...I weigh 192 now and my bf is about 13%....Stop slacking off and get on that keto! :)

ya but you forgot to mention your 5" taller..
hehe j/k bro:p

heathj
01-25-2002, 06:34 PM
Stop spamming my journal, if you have nothing productive to say, then stay out.

Pup
01-26-2002, 09:19 AM
Diet
Spot on

Training
Deads 315x6, 355x6
Shrugs 315x6, 405x8

Shoulders
Military, 135x8, 155x6, 175x4
Front raises, 20x8, 25x6
Lateral Raises, 20x8, 25x6

Pup
01-28-2002, 04:48 PM
Diet
Still good, keto rocks

Training
Shrugs, 315x8, 365x8, 405x8
Chins, bwx2, bwx2, 25x2, 25x2, 25x2 (all done with 3 second pause at bottom)
Preacher curls, 85x8, 85x8, 85x8
Barbell rows, 135x8, 155x8, 175x8

MonStar1023
01-28-2002, 08:02 PM
just_a_pup-
Whatsup bro? Nice jounral, I am impressed. I am curious what kind of diet are you doing.. you said a few times about a ketogenic diet.. is a CKD or a TKD or what?

:cool::cool:

Nice strength! 3 second pause at the bottom of chins... wow.

:thumbup::thumbup:

Pup
01-30-2002, 07:10 PM
Diet
Still ace

Training
Bench 225x6, 235x6, 245x6
D-bell press, 80x6, 85x6, 85x6
Military press, 135x6, 155x6, 155x6
Narrow bench, 185x6, 185x6, 185x6

Doing all the pushes together really killed the weights in my military and narrow bench, but the pump was amazing. Monstar, i'm doing a CKD, with a one day carb-up, thnx for the compliment.

Pup
02-01-2002, 02:45 PM
Diet
Spot on so far

Training
Deadlifts, 1 warmup, 365x3, 4 sets
T-bar rows, 180x6, 205x6, 215x6, 225x6
D-bell rows, 80x8, 90x8, 100x8
Ez-curls, 85x8, 85x8, 85x8

Pup
02-02-2002, 10:19 AM
Diet
Good so far

Training (submaximal day)
Legs
Leg press, 680x8, 770x8, 860x6
Leg extensions, 250x8, 250x8, 250x8
Calf raises, 195x8, 195x8, 195x8

Pup
02-04-2002, 05:08 PM
Diet
Ace, i'll be switching over to a TKD in two weeks

Training
Bench, 235x2, 5 sets (3 second pause at bottom)
D-bells, 85x6, 90x6, 95x6
Military press 135x6, 145x6, 155x6
CGBP, 185x6, 185x6, 185x6

YatesNightBlade
02-05-2002, 05:26 AM
Digging those higher reps for legs.

Pup
02-06-2002, 07:27 PM
Diet
Ace

Training
Legs
Squats, 315x6, 345x6, 365x6
Good mornings, 135x6, 3 sets
SLDL, 225x6, 275x6, 315x6

That is all.

Pup
02-08-2002, 05:05 PM
Diet
Good (but the damn scale said i'm up 3lbs from wednesday :( )

Training
bench, 2 warmups, 265x3, 3 sets
dbell press, 85x6, 90x6, 95x6
military press, 135x6, 145x6, 155x6
dips, bwx8, 45x6, 90x2, bwx6

did some abs too

Pup
02-09-2002, 09:46 AM
Diet
On point

Training
Shrugs, 315x6, 365x6, 405x6 (prolly start doing 425 soon)
Dbell rows, 80x6, 90x6, 100x6
Barbell rows, 135x6, 155x6, 175x6

That is all.

Pup
02-11-2002, 04:49 PM
Diet
pretty good, i switched over to a tkd today, i think i'll like this a lil better

Training
Leg press, 680x2, 3 second pause at bottom, 5 sets
Squats, 1 warmup, 315x6, 345x6, 365x2 (concentrated more on form)
SLDL, 225x6, 275x6, 315x6
Good mornings, 135x6, 3 sets

Good day overall, dropped the reps on the squats just to concentrate on technique as i felt i was slacking a bit.

The_Chicken_Daddy
02-12-2002, 03:54 AM
Excellent work Rob!

Pup
02-13-2002, 06:54 PM
Diet
Ace

Training
pull ups, bwx6, 3 sets
shrugs, 315x6, 365x6, 405x6
barbell curls, 65x6, 85x6, 105x5

Pup
02-15-2002, 03:49 PM
Diet
On point, weight-186

Training
Legs
Squats, 345x3, 3 sets
SLDL-225x6, 275x6, 315x6
Leg extensions, 250x6, 3 sets
Lunges, 50x6, 3 sets

Pup
02-16-2002, 03:33 PM
Diet
On point

Training
Bench, 225x6, 235x6, 245x6
Military, 135x6, 3 sets
CGBP, 185x6, 3 sets

Pup
02-18-2002, 04:57 PM
Diet
Ace

Training
Deads 2 warmups, 365x5, 2 sets
Curls, 65x6, 85x6, 105x6
Bench, 225x5, 245x5
Standing Military, 135x6, 155x3

The_Chicken_Daddy
02-19-2002, 04:24 AM
Hey Rob, who are "menstrutating women"? ;)

Pup
02-19-2002, 06:50 AM
Damn, i thought it was gonna be some kinda constructive criticism or sumptin, does anyone ever read this damn thing :mad:

The_Chicken_Daddy
02-19-2002, 09:27 AM
Did i get you all excited, Rob?

Hey what can i say?...I'm a cyber cock-tease.

Alex.V
02-19-2002, 11:14 AM
Yah man, plenty of people read I'm sure. but I figure endless "good job"s get tiresome. :)

Pup
02-19-2002, 03:03 PM
LOL, good point

Chris Rodgers
02-19-2002, 03:56 PM
Good work! ;)

Pup
02-21-2002, 06:11 AM
(from yesterday)
Diet
ace

Training
Legs
Leg press 590x6, 680x6, 770x6
Squats 275x6, 315x6, 345x6
Good mornings, 135x6, 3 sets
SLDL, 225x6, 275x6 (couldn't move after that set, called it a day)

Pup
02-25-2002, 02:32 PM
Diet
Solid

Training
Legs
Leg press, 590x6, 680x6, 770x6
Squats, 275x6, 315x6, 345x5
Lunges, 65x6, 95x6, 135x6
SLDL, 225x6, 275x6, 315x6
Good mornings, 135x6, 3 sets

Pup
02-27-2002, 12:33 PM
Diet
Good

Training
Bench 225x6, 235x6, 245x4
Dbell press, 85x6, 85x6, 90x5
Flies, 30x6, 3 sets
Military press, 135x6, 145x6, 155x6
CGBP, 185x5, 3 sets

Franco
02-28-2002, 04:31 AM
Your lifts are bloody ace!!!

When you get the time would you be able to post some days from your TKD diet?

Pup
02-28-2002, 04:37 PM
Your wish is my command.

Meal 1-4 egg omelette, w/bacon and cheese
Meal 2- 24 lil garlic shrimp, sauteed in olive oil
Meal 3-protein shake, w/1tbs pb and 2tbs whipping cream
Meal 4-4oz pork sausage
Meal 5-4oz chicken breast
Meal 6-8oz steak, 2tbs pb

Pup
02-28-2002, 04:43 PM
I'll start posting my training day diet too...here's an example of it though.

Meal 1-4 egg omelette
Meal 2-4oz pork/beef sausage
Meal 3-6oz hamburger
Meal 4-peanut butter on 2 slices white bread (pre-workout)
Meal 5-protein shake w/banana and 1/2 cup vanilla ice cream (post workout)
Meal 6-8oz beef or chicken

Muscle4Christ
02-28-2002, 04:50 PM
Hey Rob...

Just curious why you spike the insulin before a workout? Judging by your lifts it doesn't seem to hinder anything, but I wondered if there was a specific reason for it.

Pup
02-28-2002, 04:58 PM
Its just typical with a TKD, you hit the carbs pre for the energy and post for the glycogen repletion, you get back into keto about 4 hours after training.

Muscle4Christ
02-28-2002, 05:09 PM
Oh, duh. I forgot you were doing TKD now. Comprende. :)

Pup
03-01-2002, 01:07 PM
Diet
On point

Training
Chins, bwx6, 3 sets
Deads, 2 warmups, 315x5, 345x5, 365x6, 405x1
T-bar rows, 90x6, 135x6, 135x6
Shrugs, 315x6, 365x6, 405x6
Curls, 65x6, 85x6, 105x5

Pup
03-02-2002, 02:03 PM
Diet
Good so far

Training
Standing Calves 225x8, 275x8, 315x8
Seated calf raises (on leg press) 405x10, 3 sets
Powercleans, 115x5, 135x5, 155x5, 175x5
Bent over laterals, 20x6, 3 sets

This was pretty much a mess around day, but the cleans were fun.

Pup
03-04-2002, 06:06 PM
Diet
Good so far, upped the dosage on the T3, we'll see how that works

Training
Leg press, 680x6, 770x6, 860x6
Squats, 275x6, 315x6, 345x4, 365x1
SLDL, 225x6, 275x6, 315x6
Lunges, 115x5, 135x5, 155x5
Good mornings, 135x6, 3 sets

heathj
03-04-2002, 07:04 PM
Ahh pup, what's wrong? My squats are ahead of yours now! So how are you feeling on the diet? Sluggish at all? Strength..I see, is going down. Any muscle loss or anything? Good luck. How much longer?

The_Chicken_Daddy
03-05-2002, 04:26 PM
Heath, the guy does 800lb leg presses before he squats. I think that may have a slightly frickin' huge bearing on his squat weight.

heathj
03-05-2002, 04:28 PM
Pfft...excuses.

Pup
03-06-2002, 07:34 AM
Well heath, the reason for the drop in poundage was my form got crappy, knees starting bowing in and what not, so i dropped the heavy rep set to 345 and am concentrating a bit more on form, the 365 was very easy, probably could of did 4 or 5, but i felt the need to back off a bit. I feel ok on the diet, not overly sluggish.

Robboe, thnx m8 :)

The_Chicken_Daddy
03-06-2002, 08:23 AM
:bow:

heathj
03-06-2002, 09:38 AM
:spam:

Pup
03-06-2002, 06:31 PM
Diet
Calories have been way too low, i have no appetite whatsoever

Training
Bench 225x6, 235x6, 245x4
Incline dumbell press, 65x6, 75x6, 75x2 :mad:
Standing shoulder press, 95x6, 135x4, 135x2 :mad:
Dips, bwx8, 3 sets
Flies, 30x6, 3 sets

Pup
03-08-2002, 12:02 PM
Diet
Solid

Training
Chins bwx6, 3 sets
Deads, 315x5, 345x5, 365x5
Shrugs, 315x6, 365x6, 405x6
T-bar rows, 90x6, 135x6, 135x6
Curls, 65x6, 85x6, 105x6

big
03-08-2002, 12:20 PM
sorry, I'm just curious how you perform the 405 shrug when you DL 365? Do you DL the bar up, use a smith...?

Pup
03-08-2002, 12:59 PM
I use the hooks in the power rack, i just un rack the bar, walk backwards, do the set, then re-rack.

Pup
03-09-2002, 01:50 PM
Diet
Pfft

Training
Calf raises, 225x8, 275x8, 315x8
Leg press calf raises, 500x10, 3 sets
Bent over laterals, 20x8, 3 sets
Reverse pec deck, 60x6, 80x6, 100x6
Good mornings, 135x6, 3 sets
Power cleans, 135x5, 155x5, 175x5

Pup
03-11-2002, 08:06 PM
Diet
Not bad

Training
Bench, 225x6, 235x6, 245x5
Incline, 170x6, 190x6, 210x6
Seated d-bell press, 60x6, 3 sets
Dips, bwx6, 45x6, 90x2

Pup
03-13-2002, 06:19 PM
Diet
Not too good, i was at a funeral, so i couldn't exactly eat how i wanted

Training
pull-ups bwx6, 3 sets
deads, 315x5, 345x5, 365x5, bumpin this up next week
shrugs, 315x6, 365x6, 405x6, 495x4
t-bar, 90x6, 135x6, 180x4
curls, 65x6, 85x6, 105x6

The_Chicken_Daddy
03-14-2002, 06:13 AM
Holy shrugs latman! :eek:

:thumbup:

Pup
03-15-2002, 10:16 PM
diet
bah

training
leg press, 680x6, 770x6, 860x6
hack squats, 225x6, 315x6, 365x6
single leg extensions, 60x6, 3 sets

note-leg hurts like hell from injection on thursday and i think i have the EQ flu, so i'm doing hamstrings tomorrow

Pup
03-18-2002, 05:42 PM
Diet
not enough calories, but at least its clean

Training
Bench, 225x6, 235x6, 245x6
Incline, 185x6, 195x6, 205x6
Standing barbell press, 95x6, 115x6, 135x6
Dips, bwx6, 45x6, 90x4
Flies, 30x6, 40x6, 50x6, 55x6

Pup
03-20-2002, 10:49 AM
Diet
Ok so far

Training
leg press 680x6, 770x6, 860x6
squats 275x6, 315x6, 345x3
sldl, 225x6, 275x6, 315x6
good mornings, 135x6, 3 sets

Rant: my hip keeps turning on squats, so my reps on the heavy set are too damn low.

Hotties: nada

Pup
03-22-2002, 06:05 PM
Diet
Not real clean, but sufficient calories

Training
chins, bwx6, 3 sets
deads, 315x5, 345x5, 365x5, 405x2
t-bar, 90x6, 135x6, 180x4
shrugs, 315x6, 405x6, 495x4
barbell curls 65x6, 85x6, 105x5

Hotties: 1, we went to lunch

Rant: old women can't drive :mad:

Pup
03-24-2002, 01:01 PM
Diet
so-so

Training
standing calves, 225x8, 275x8, 315x8
bent over laterals, 20x6, 25x6, 30x6
reverse pec deck, 80x6, 90x6, 100x6
power cleans, 135x5, 155x5, 175x5, 190x5
abs

Pup
03-25-2002, 04:16 PM
Diet
pretty good,

Training
bench, 225x6, 235x6, 245x6
chain press, 275x3, 3 sets
dbell press/skull superset, 70x6/85x6, 4 sets

I was one tired mofo after this stuff, the chain press annihilated my delts.

Pup
03-27-2002, 03:49 PM
Diet
been good so far

Training *short workout today*
leg press, 680x6, 770x6, 860x6
squats, 275x8, 315x7
SLDL, 315x6

Comments: i seriously need to go back to doing the high rep squats, i failed on the 8th rep of 315, not cool. Although, i almost hurled after that set, so i guess that means i'm hardcore :rolleyes:

Hotties: 1

Rant: why can't pizza and chocolate be good for you :cry:

Pup
04-01-2002, 04:40 PM
Diet
Really good today

Training
Bench, 225x6, 235x6, 245x6
Incline, 185x6, 205x5, 225x4
Dips, bwx6, 45x6, 90x2
skulls, 85x6, 105x5
flyes, 30x6, 40x6, 55x4

Comments: good session

Water:been drinking it all day long, had to piss like 20 times

Hotties: nope :cry:

Rant: its too damn cold out

IceRgrrl
04-01-2002, 05:28 PM
:spam:

Just thought I'd share the wealth ;)

It's too damn cold here too :(

Pup
04-01-2002, 05:40 PM
Yea, someone posted in my journal :cool:

Pup
04-03-2002, 01:52 PM
Diet
Ok, gotta get some more protein in there

Training
leg press 680x6, 770x6, 860x6
sldl 225x6, 275x6, 315x6
squats 275x10, 315x6
abs

Comments: good session overall, after the squats, my eyes were rolled back in my head.

Orange357
04-05-2002, 11:39 AM
Look a smilie that desribes you---->http://www.abcbodybuilding.com/ubb/graemlins/smokpipe.gif

Alex.V
04-05-2002, 12:04 PM
Nice liftin, bro. Why you squatting at the end of your workout?

Pup
04-05-2002, 03:58 PM
Diet
enough calories, not super clean though

Training
chins, bwx6, 3 sets
deads, 315x5, 345x5, 365x6
shrugs, 315x6, 405x6
curls, 65x6, 85x6, 105x6+1 assisted
db curls, 30x6, 40x6

Comments: good session

Hotties: nope

Rant: i hate the mirror right now

Pup
04-05-2002, 03:59 PM
Belial, i usually do leg press before squats to warm up my quads, i did the sldl before squats cause some guy was using the squat rack and i was pressed for time, so i just ended up doing the squats last.

Pup
04-06-2002, 04:55 PM
Diet
pfft

Training
one legged squats, 60x6, 2 sets
hip flexors, 60x6, 2 sets
standing barbell press, 95x6, 115x6, 135x6
reverse pec deck, 90x6, 100x6, 110x6
side laterals 30x6, 3 sets

MonStar1023
04-06-2002, 11:03 PM
just_a_pup-
Wow man awesome deadlift and shrug strength. I am very very impressed. :thumbup::thumbup: Awesome SLDL strength too. Keep it up bro.

MS

Pup
04-09-2002, 06:10 AM
Yesterday's session...

Training
Bench, 235x6, 245x5, 255x3
Incline, 185x6, 205x6, 225x4
Decline skulls, 65x6, 75x6, 85x6
flat flyes, 30x6, 40x6, 50x5

Franco
04-09-2002, 08:33 AM
Nice lifting Rob

Hows uni these days?

Pup
04-09-2002, 08:40 AM
Thnx m8, uni is going well, got about a month left, lookin forward to summer :)

Pup
04-10-2002, 03:01 PM
Diet
been clean so far

Training
leg press, 680x6, 770x6, 860x6
sldl, 225x6, 275x6, 315x6
squats, 275x10, 315x10

comments: i think i'll start upping the poundage on the sldl

rant: i almost puked after squats, i was feeling like ass, so i skipped the lunges today

hotties: none whatsoever

Pup
04-13-2002, 02:28 PM
Training
chins, 2x6
deads, 315x5, 365x5
shrugs, 315x8, 405x8
barbell curls, 65x6, 85x6, 115x4
d-bell curls, 30x6, 40x6

Pup
04-15-2002, 04:28 PM
Diet
Not too bad, calories are good so far

Training
Bench 235x6, 245x6, 255x4
Incline 185x6, 205x6, 225x4
Decline skulls, 95x6, 105x6, 115x6
Seated skulls, 65x6, 2 sets
Barbell shoulder presses, 95x6, 115x5, 135x3

Comments: kick ass session, i'm whipped

Pup
04-17-2002, 11:21 AM
Diet
eek...i need to eat something

Training
leg press 680x6, 770x6, 860x6
squats 275x10, 315x10, 405x2!
sldl 225x6, 275x6, 335x6
good morning 135x6, 2 sets
abs

Comments: i came, i saw, i whooped the squat racks ass

Hotties: nada

Rant: all hot girls need to walk around naked when its hot out!

Chris Rodgers
04-17-2002, 11:39 AM
Great job on the 4 plates!!!

After fookin leg press too!!

Alex.V
04-17-2002, 11:50 AM
Jah man. :) Very nicely done! Feels good, eh?

Pup
04-17-2002, 03:15 PM
Thnx guys, it felt great...does this mean i get to be in the "big guy" club now :)

Alex.V
04-17-2002, 03:21 PM
Do you own a 'beater? :D

Pup
04-17-2002, 05:18 PM
Do i live in michigan, walk barefoot, chew tobacco and cuss :)

MonStar
04-19-2002, 10:21 AM
leg press 680x6, 770x6, 860x6
squats 275x10, 315x10, 405x2!
sldl 225x6, 275x6, 335x6

Totally incredible leg strength man. More strong guys on this board than I previously thought. Really really impressive. Awesome leg press and squat strength. 405 is my goal man, 405 for 4 reps. SLDL strength was awesome too. Keep it up! :):)

MS

Pup
04-22-2002, 05:02 PM
Monstar-thnx for the props bro, much appreciated

Pup
04-22-2002, 05:04 PM
Training
Bench 235x6, 245x6, 255x4
Incline, 185x6, 205x5, 225x3
Flyes, 30x6, 40x6, 50x6
Decline skulls, 95x6, 115x6, 135x6
barbell shoulder presses 95x4, 2 sets

comments: my left shoulder kinda hurt on the barbell presses

hotties:nope

Allie
04-22-2002, 09:00 PM
Originally posted by just_a_pup
Do i live in michigan, walk barefoot, chew tobacco and cuss :)



tuttut For chewing tuttut

Pup
04-24-2002, 11:06 AM
Training
Leg press, 860x6, 3 sets
Squats, 275x10, 315x10
SLDL 225x6, 275x6, 335x6
Good mornings 135x6, 185x6, 225x6

comments: i saw spots on the 7th rep of the 315 set

hotties: 1

MonStar
04-25-2002, 07:53 AM
Leg press, 860x6, 3 sets
Squats, 275x10, 315x10
SLDL 225x6, 275x6, 335x6
Good mornings 135x6, 185x6, 225x6

Nice strength man!! Leg press strength is great, squat strength is looking good, everything looking good. SLDL strength is really soaring - keep it up bro.

MS

Pup
04-25-2002, 07:56 AM
Thnx bro, i seem to be progressing quite nicely right now.

MonStar
04-25-2002, 08:05 AM
Yeah man - looking good. What are your current goals? :cool::cool:

MS

Pup
04-25-2002, 08:51 PM
Right now, my strength goals are at 315x1 for bench, 425x1 for squats, and 455x1 for deads.

heathj
04-26-2002, 02:44 PM
Hey Rob, what happened the other day when you gave Allie just a little bit of suggestion.

Allie
04-26-2002, 03:21 PM
LOL Figures that Heath would ask

heathj
04-26-2002, 04:29 PM
;) You told me too.

Pup
04-26-2002, 07:32 PM
What suggestion :scratch:

the doc
04-26-2002, 07:54 PM
great strength man!!!
awesome squats, especially after leg press