View Full Version : I may not be big now, but i am drinking milk

09-29-2003, 11:30 PM
Does anyone remember those commercials from the 80's.....

Well, i have never kept a journal before so here it goes.......

Day 1)


flat barbell bench 135lbs X10 reps X5 sets :cry:
seated dips 70lbs X10 X8 X8 X6
incline bench 125lbs X8 X8 X8 X10
dumbell fly's 20lbs X10reps X5 sets... but i may not have the right form on these :help:

tricep kickbacks 10lbs X10reps X5 sets, i know , weak..but i am getting used to the weights
tricep pushdowns 45lbs X8 reps X4 sets
french press 20lbs X10 reps X4 sets

all in all for the first day, not bad, not great. I am more interested in my form than anything else, as the weights will come.

Diet is below

2c skim milk
1c blueberries
1 tbsp olive oil
3 egg whites
1 whole egg
1/2c dry rolled oats 705 cals , 22g fat, 83g carbs, 42g protein

second breakfast (yes i am a halfling)
2 HB eggs
1 1/3 c Just Right cereal
1c skim milk
medium banana
1cup 1% cottage cheese
5g fish oil 807 cals, 21g fat, 100g carbs, 60g protein

1 can tuna
2 tbsp Natty PB
2 slices of flax bread
1c 1% cottage cheese
4g salmon oil 727cals, 22g fat, 53g carbs, 75g protein

preworkout shake
1 scoop whey
1 scoop glycocarb 325cals 2g fat, 51.5g carbs , 24g protein

post workout shake same as preworkout plus 5g creatine same calorie concentration

1 cup beans/tomato sauce
2 cup of brocoli
6oz baked chicken breast
throughout the day i drink 7 litres of water
totals, are 3606cals, 85g fat, 409g carbs, 302g protein

i know the protein is a bit high.....

i weigh 208lbs, 14% body fat..... i run, play hockey, tennis, and lift 4 times a week.

looking to lose a bit of weight by eating maintenance calories and hoping that all my activities will equate some weight loss....

am i missing anything drastic in my meals? too me it seems like pretty clean eating?

is it ok, to substitute 500ml of my water say with gatorade powder just for some fun, i know my gatorade would add a few more cals and 33g carbs..?

but just something to drink other than water while at work....and not soon enough to be considered my preworkout drink:D

09-29-2003, 11:43 PM
Great journal title. :D :D I do remember. The meals look great as well. Nice and clean. Good luck on your goal.

09-30-2003, 10:12 AM
Rookiebldr, thanks for the positive feedback......

i have an off day today, going to see a preseason hockey game and to massage to alleviate some stress on my muscles....

will post my diet later..though not likely to be quite as clean as yesterday :(

09-30-2003, 10:44 AM
Great title :D

Good luck on your goals :spam:

09-30-2003, 10:47 AM
Good luck with your goals - diet looks nice and clean :thumbup:

Scott S
09-30-2003, 01:15 PM
Looks good. A little voluminous for me, but hey, people are different.

Oh, and lose the kickbacks. Seriously, dude.

09-30-2003, 01:26 PM
Key Name for the thread, lol. I came in to bash on how there was like 40million bacteria(or whatever it was) and bovine Aids on your milk moustache but it was just a journal. Whew..

Grats on the Journal. The Meal-plan looks key, but damnit.. I cant believe I've been "Lured" Into another journal..

Goodluck, :D


09-30-2003, 01:37 PM
good luck, look forward to seeing your progress.

oh yeah, if kickbacks work for you, dont listen to the bandwagon here who will try to laugh at you for doing them.

09-30-2003, 01:39 PM
Good luck man. Diet looks solid.

Saint Patrick
09-30-2003, 01:59 PM
Allow me to be the first to haet on your kickbacks :p

j/k man, but I think if you add 1 set to the french press and press-downs, you can drop them altogether. 8-10 sets for tricep is plenty of work considering you're working them indirectly like 10 sets on flat and incline bench.

just my $.02

P.S. Diet is looking ace. It's cleaner than mine, that's for sure.

09-30-2003, 02:09 PM
Thanks for all the positive feedback guys, its nice to have a positive support group.

The kickbacks aren't b/c i have a personal flair for them, they were in there b/c i couldn't think/was too lazy to find another tricep exercise to do.

i realize that my poundages will increase as i continue to lift, the one part of my routine i am most proud of is my diet. I feel as though i have really cleaned it up tho the calories for the day may still be too high to lose fat.

i would like to hover around the 8% body fat range and maintain 200lbs, but that my not be realistic. I sense i will drop to 185 ish

09-30-2003, 02:19 PM
Go with some close-grip bench press instead of the kickbacks.

09-30-2003, 02:31 PM
i know everyone says you dont' need to do more than 10-12 sets for tris, but for some reason i still feel as though i should be doing 4-5 sets and 4-5 exercises on all body parts.

sometimes i feel as though i an not sore enough, and other days i feel the pain just enough. When i lift i do it intensely now at my house, i have enough equipment.

my body has good shape to it, but i am certainly not huge, and i feel myself growing everyday.

09-30-2003, 10:03 PM
Day 2 and i must say, better diet that i expected....good thing i didn't go to that hockey game eh :angel:

so today was back and bi day and i must say, i need to find some better arm exercises, or some variation. Feels like i am doing the same bicep exercises with free weights.

be kind, remember i am lifting for form, not weight at this time.

Back exercises

Deadlifts 4 sets 90lbs 8 reps
Bent over rows 4 sets 70lbs 10 reps
shrugs 4 sets 70lbs 10 reps i know, too many sets

:newbie: do i include the bar on these weights b/c i am only including weights at this time no bar weight


dumbell curls 4 sets 35lbs 10 reps
hammer curls 4 sets 30lbs 10 reps

on the arms i just put down the weight of one dumbell right? ie , if i curl 35lbs per arm i just write 35lbs not 70lbs!

again, not enough bicep exercises really, but my arms were a bit tired from the day before and the last thing i wanted to do was over work them.

ok , diet time...... as follows :


2 2/3 servings Just Right
1 1/2 c Skim Milk 577 cals 4g fat, 120g carbs, 24g protein

second breakfast

large banana
2 HB eggs
1 1/2 C oatmeal cooked
1 C Blueberries
1 C skim milk
1 C cottage cheese 1%
5 1g salmon oil caps 971 cals, 23g fat, 126g carbs, 66g protein


6oz chicken breast cooked
2 slices flax bread
1 HB egg
1 C cottage cheese 1%
4g salmon oil caps 849 cals, 27g fat, 41g carbs, 100g protein

preworkout shake

gatorade and whey protein
267 cals, 2g fat, 38g carb, 24g protein

post workout shake

glycocarb and whey protein
325 cals 2g fat, 52g carb, 24g protein

totals are 3629 cals, 68g fat, 466g carb, 302g protein.

not bad totals per se...but the fat is low , the carbs a bit high.

see what happens when i am in a rush gr..............

10-01-2003, 02:23 PM
ok, so whats so bad about kickbacks for tricep???? are they just not a good exercise or do you guys call them ladies tricep exercises???

i am somewhat confused

10-01-2003, 02:29 PM
most of the time, people include the weight of the bar when reporting weight lifted

people here are down in kickbacks because it seems to be one of the exercises that the clueless personal trainers love to teach the spandex-clad cougars when they first get into the room with the real weights, when the REAL motivation is to get that spandex-clad cougar butt bent over and on display. :p

if you're looking for other tricep exercises, cruise on over to www.exrx.net and check out the Exercise and Muscle Directory... there are LOTS of tri exercises, most of which can isolate your tricep better than kickbacks... IMHO kickbacks are too easy to 'cheat' on when you go heavier and they incorporate rear delt as well as body-movement inertia.

10-01-2003, 02:34 PM
ah thanks for the link and the info callahan, last thing i want to be known for is a cougar :eek:

10-01-2003, 02:37 PM
well, there's nothing wrong with cougars per se.

personally I'm a big fan of 'em... but then again I'm getting old :D

10-01-2003, 02:57 PM
my current split is chest/tri back/bi shoulders/legs

is there a more efficient way to lift...?

would it be wise to just lift one part once a day for 6 days?

10-01-2003, 03:00 PM
You may want to swap your back/bi day with your legs/shoulders. That way you can separate your chest day from your bi day, since you're working your bis indirectly on chest day already.

10-01-2003, 03:06 PM
is it worth it to do a 3 day split, day off and then another three day split....seems to me you could workout more and thus see better results

perhaps after 6-8 weeks take a week off to recover?

10-01-2003, 03:40 PM
Love the title because I also drink tons of milk. If there is such a thing as a milkalholic I am it lol.
As for a routine just workout however you want but workout hard. Don't hold back, give it 110%, lift hard. When you lift, think of the guy who robbed your mother, the guy who raped your sister, the guy who flicked spitballs at you in high school. Think of his face before you pick up the bar, while you lift the bar, while you lower the bar, push yourself. Your diet is perfect, whatever you choose to do if you lift hard you will make gains.

Personally I hit every muscle in my body every 48 hours. I usually something like fullbody/off/fullbody/off or sometimes I do upper/lower/upper/lower. I take an extra day off once a week usually.

Saint Patrick
10-01-2003, 03:53 PM
I'd suggest doing shoulders on a 4th day along with abs. that way you can focus all of your energy on legs on leg day

10-01-2003, 04:48 PM
Dedicated, that sounds more like the advice i wanted to hear !!!!!

i love lifting hard and frequently.

Saint Patrick i am worried i will not meet my maximums b/c i train at home without a spotter so i feel as though i need to do more exercises/reps

10-02-2003, 03:02 AM
I like the title! :D


You say you work out at home, do you have a power rack? How do you squat. Even without a partner, you can go heavy on squats if you have the safety bars set at the correct height.

10-02-2003, 03:58 AM
Again I would like to offer loads of praise for the title:thumbup:

10-02-2003, 09:38 AM
Your journal title is cool, but your location is even better...:D

...best wishes on obtaining your bodybuilding goals!


10-02-2003, 11:12 AM
Not only are your first 4 letters the same as mine, you also seem to be from the same location

10-02-2003, 01:19 PM
ok yesterday was an off day to let the muscles relax....not that i really feel i need it???

so i watched my beloved redsox lose on a beautiful bunt play in the 12th inning GRRRRRrrrrrrrrrrr

anyways my diet yesterday is as follows...

1 1/3 C Just Right
1C skim milk 311cals, 2g fat, 63g carb, 14g protein

second breakfast
2C cooked oatmeal
1C blueberries
1C skim milk
5 fish oil caps 561 cals, 11g fat, 94g carb, 23g protein

2HB eggs
large banana
1C cottage cheese
5 fish oil caps 484 cals, 12g fat, 45g carbs, 46g protein

after lunch
2 packs gatorade
1 can tuna
2 slices flax bread
2 tbsp natty pb 783 cals, 20g fat, 100g carbs, 45g protein

1 1/2 cubs green beans steamed
6 oz chicken breast cooked
1C wild brown rice cooked
1 apple 627 cals, 24g fat, 46g carb, 48g protein

totals are a bit low for the day, but mind you i laid on the couch and watched baseball :)

2805 cals, 78g fat, 258g carb, and 176g protein...

tonight is legs night and my diet will be stellar!!!!!! post those results later.

to all who like my journal title, thanks a mill...and thanks for all the support...see you soon in your journal or mine !!!!

Big o Boy
10-02-2003, 01:58 PM
Cool title once again as stated in the previous 1000 posts. I wish i could of thought of something catchy that would attract people to my journal... but I couldn't. *props*


I know your tired of hearing about your "most awesome title journal" so I'd like to say nice diet. And good luck with your goals. I'll stay tuned. ;)

10-02-2003, 02:09 PM
Thanks, i am currently munching through a can of beans, a can of tuna mixed together...tastes damm good..

i even stayed away from a starbucks latte this morning...tho i imagine i will have one tomorrow

it wasn't difficult to think of the title, it came naturally, just popped into my head...

there are many clever people around here...even some who disguise themselves with "normal journal titles"

thanks for popping by,

if i can ever get my lifting as strong as my diet, i will surely grow

10-02-2003, 02:13 PM
Re - you mentioned you're a Boston fan. Where are you located?

10-02-2003, 02:27 PM
Hi Drew, i am from Vancouver BC...i know how did i become a Red Sox fan..... two words....

Roger Clemens way back in 84

10-02-2003, 02:35 PM
But of course. So sad to see the Rocket hang it up. He looks like he can play for 5 more years if he wanted to.

BTW, I'm a Yankee fan. *runs out of journal*

10-02-2003, 02:45 PM
yeah, i have rookie cards, jerseys, balls etc all of the rocket, i imagine he could follow nolan ryans example and pitch another 5 years...

i hate the yankees , but love roger...so its tough the last five years of his career...hell i was pissed when he went to toronto..

i have all his sports illistrated covers....

clippings of all his starts etc etc... die hard fan....

go sox go, but if they can't win it, go yanks...gosh i can't believe i just said that..

it will just kill me if he goes in as a yankee :( but i guess that could be a reality, he was an allstar before the yankees but a champion with them...

sox cubbies WS 2003 , heres hoping anyways...

i was in chitown in june to see all three yankee games , sat 6 rows behind home plate and called balls and strikes..

damm you juan acevado..you are a son of a bitch

10-02-2003, 02:49 PM
Yes, Juan Assavedo is a sonofabitch.

However, I was there for the Yanks-Cards game where Rocket not only won his 300th game, he also struck out his 4000th victim. That was a phenomenal day.

10-02-2003, 02:54 PM
wow, nice drew, i watched that game on my pirated direct tv satelite, thus i also have the game on tape !!!!

roger is a stud, not many of his breed left in baseball, so many are on pitch counts etc.....

no true intimidators left, not even pedro is like Roger...

how long you been a yanks fan?

10-02-2003, 03:00 PM
Rog said he would "empty out the tank" in the playoffs. That he would throw 150 or more pitches in a game if he had to. He's a man on a mission this year, and I can't wait to see what he does on Saturday. Although I think I'll miss him when I go to next Wednesday's game 1 (assuming the Yanks make it).

Been a Yanks fan my whole life. I was a huge Mattingly fan when I was a kid. Was heartbroken when he retired.

10-02-2003, 03:15 PM
I HOPE he pitches a gem....hes went out in style in the reg season, i hope his playoff is in the same fashion...

mattingly was an amazing first baseman, too bad he didnt' play long enough to make the hall

10-02-2003, 09:58 PM
Well its leg day...... and bad me, i watched alot of the yanks game after my sox were smashed by a 8 foot high breaking ball :(

squats 5sets 150lbs 10 reps
hack squats 5 sets 115lbs 8 reps
leg extensions ,not sure why 80lbs 5 sets 10 reps
leg curls 5 sets 60lbs 10 reps
standing calf raises 95lbs 5 sets 10 reps

phew, i may be a runner but my legs feel weak :(

ok so that wasn't a great workout, a bit tired today

diet time!!!


1C dry oats
1C frozen Blueberries
2C skim milk
1 scoop whey
5 egg whites
1tbsp olive oil 943 cals, 21g fat, 113g carbs, 73g protein

second breakfast

1C skim milk
1 1/3C Just Right
2 HB eggs
4 fish oil caps 546 cals, 22g fat, 64g carbs, 27g protein


can tuna
1 1/2 can of beans
5 fish oil caps
2 packs gatorade
2 tbsp Natty PB 1030 cals, 26g fat, 153g carb, 59g protein

after lunch
6OZ chicken
2 slices flax bread 477cals, 13g fat, 28g carbs, 53g protein


6oz chicken
1C brown wild rice
1C mixed frozen veggies 643 cals, 21g fat, 54g carbs, 59g protein

totals for the day 3640cals 98g fat 412g carbs, 271g protein

lil porky pig over here is eating too much..... i need to drop a few hundred cals

10-03-2003, 04:45 PM
Wow that is a killer diet dude :D. Did i hear you say that you're a runner??

10-03-2003, 04:47 PM
ex runner pruneman.

but yes i still run quite well, i just don't post crazy times like i used to .

i think maybe some of the novelty has worn off, or maybe its the poundings my knees took

10-03-2003, 11:27 PM
So today was a day that i cut my calories by quite alot, partly on purpose, partly b/c i am a lazy SOB and ran out of a few key ingrediants:(


1 1/3C Just Right
1C skim milk 311 cals, 2g fat, 63g carbs, 14g protein

second breakfast

2HB eggs
2 slices Flax Bread
10 salmon oils
1 serving gatorade 795cals, 40g fat, 68g carbs, 35g protein


1 serving gatorade
1 1/2 C beans
1 can of tuna 679cals, 4g fat, 114g carbs, 48g protein

2 halloween size coffee crisps (tiny) :tuttut: not sure the nutritional crap on them, and worse, i have to sit by this lady at work in 3 weeks who keeps a barrel of candy on her desk that is always full :mad: sigh, WTF am i going to do??????


5oz chicken breast
1 1/2C mixed frozen veggies
2C mashed potatoes 638cals,26g fat, 50g carbs, 51g protein

totals for the day 2654cals 83g fat, 324g carbs, 154g protein

not very good, not enough protein for my weight, and i was just damm lazy



standing military press 3 sets, 95lbs, 8 reps
seated dumbell should press 3sets, 50lbs, 8 reps
lateral raises 15lbs 10 reps
20lbs 10 reps
25lbs 6 clean reps 2 with poor form


barbell close grip bench ( hope i did this right)
60lbs, 10 reps
80lbs, 10 reps
90lbs, 10 reps

French press 60lbs , 10 reps, 3 sets.... these were a biatch and some of the form may have been totally off. Hard to keep your elbows close without compensating as gravity pulls that bar close to my skull.


barbell curls with a preacher bar

60lbs, 10reps
70lbs, 10 reps
70lbs, 10 reps....probably only 8 clean...i was fatiguing badly.

I mistimed everything today, didn't eat the way i normally do, lifted AFTER dinner etc, so as you can see not a stellar performance.

I will have to go hard at the gym tomorrow when i do chest

10-04-2003, 12:58 AM
Interesting.....but what is the "French Press"?
Does it involve saliva?

10-04-2003, 04:31 AM
Diet is "stellar?" so is training keep it up!

10-04-2003, 10:14 AM
PizDoff, i think french press is the same as skull crushers... i think

D-bol_dale, thanks for the words of encouragement, i am trying, its tough tho. I think more than anything i am just unfamilliar with some of the movements and i don't use a spotter b/c i do most of my lifts at home and most of my friends dont' lift :(

i am always shy about asking for a spot

10-04-2003, 01:12 PM
Good shoulder and arm session man!

...ask for that spot when you need it bro - :)

10-04-2003, 09:42 PM
CoCoa, thanks for the confidence vote, i met a guy in my building today who is a personal trainer.... he offered for free mind you, to go to the gym with me tomorrow after his seahawks play some footie.....

Well on to todays session


Bench Press
5 sets, 10 reps, 100lbs
Incline press
5 sets, 8 8 reps, 80lbs
15, 12, 8, :( tooo fatigued to finish that last set, and i know , i didn't do dips, i just ran out of steam.

110lbs, 8 reps
130lbs, 8 reps
150lbs, 8 reps
160lbs, 8 reps

Bent over rows
90lbs, 10reps, 4 sets

90lbs, 10 reps
110lbs, 8 reps
110lbs, 10 reps
110lbs, 8 reps

thats it, too tired to do more!

Diet time..... today was my cheat day!


1 1/3C Just Right
1C skim milk
2 HB eggs 465cals, 13g fat, 64gCarbs, 27G protein

Second Breakfast

5.5oz chicken breast
2C mash potatoes
1/2C vegies
10 fish oil caps 846cals, 44g fat, 55g carbs, 56g protein


Grande skim milk latte
banana 255cals, 2g fat, 51g carbs, 13g protein

Pre Workout

1/2 can tuna
2 slices Flax Bread
2oz chedder cheese
2tbsp low fat mayo tuttut but i didn't make the sandwhich
scoop maltodextrin
scoop whey 745cals, 14g fat, 86g carbs, 60g protein

post workout

scoop malto
scoop whey
scoop creatine 325cals, 2g fat, 52g carbs, 24g protein

dinner ( feeling real lazy)

2C skim milk
1C slow cooking oats
3 large egg whites
1C frozen bluberries 656 cals, 6g fat, 108g carbs, 42g protein

just before bed i will have

1C 1% cottage cheese 204cals, 2g fat, 12g carbs, 32g protein

Grand Total is 3497cals, 83g fat, 427g carbs, 254g protein

Well, my redsox just won in extra innings and Rocket Roger won earlier...so its been pretty good, too bad the cubbies lost

10-04-2003, 10:21 PM
Make sure you take up the offer from the PT. It's great getting the help and may help you get comfortable in the gym. As for the spotting, I know the feeling, alot of us have been there. :)

10-05-2003, 09:51 PM
Yeah thanks rookie...... well i got all caught up in the baseball games, came down with a cold, perfect excuse for the girlfriend... yes i was truly sick, so i took the day off from lifting...

Did play two hours of hockey tho and scored on my first shift and first shot coming down the right wing. Next shift i set up my coworker on a nice give and go...all in all it was alot of fun.

diet is as follows.


2 HB eggs
2tbsp PB natty of course!
2 slices flax bread
1C 1% cottage cheese, 903cals, 33g fat, 79g carbs, 68g protein


2C skim milk
scoop whey
1C blueberries
1C oats uncooked 741cals, 7g fat, 111g carbs, 56g protein

early dins

4 slices flax bread
1 can tuna
3oz low fat cheese
3tbsp low fat mayo 936cals, 22g fat, 98g carbs, 73g protein

just before beddy bye time.....

1C 1% cottage cheese
1 hot bubble bath
1 pack neo citron 340 cals, 3g fat, 46g carbs, 32g protein

being pampered by your girlfriend when you sick.......

even if she doens't take my healthy eating to the level i do tuttut

10-06-2003, 05:29 PM
so i am sick as a dog, but doing my best to just eat anything and everything, i will post the diet later, thankfully i am sick on my off days.

I hope it clears by tomorrow, i really really want to lift

seeing as i didn't have a cheat day on the weekend, one latte hardly counts as a cheat, i think today is my cheat day...

i actually at the hulk kraft dinner tuttut and some butterscotch pudding

10-06-2003, 05:45 PM
208lbs, 14% body fat"

thats a nice statue
i wanna see u moving some bigger weights

com'n bro


10-06-2003, 09:36 PM
Originally posted by RuLess
208lbs, 14% body fat"

thats a nice statue
i wanna see u moving some bigger weights

com'n bro


i have only been lifting for like three weeks :( unfortunately i am one of those big weak guys:redface:

Getting used to proper form has me lifting small , not to mention i don't use a spotter.

but i am getting stronger, i can feel it. hopefully this cold won't knock me on my @ss for too long.

10-06-2003, 11:15 PM
You hail from Canada? w00t!

And get over the cold, those hot baths are great but the hot toddy will do nothing for you diet. ;)

10-07-2003, 10:04 AM
alright, despite being sick still, i will be lifting later today, skipping out at work, man i love the union for this..... sick days with pay, gotta love em.

diet won't be stellar since i am just stuffing myself with food so i have some strength....

hot toddy's....hehe only when i am boarding

yeah, i am from the Westcoast of Canada but if your from out east you probably don't hear much from us except our whining :)

10-07-2003, 03:29 PM
well another workout under my belt.......

sick as a dog, but basically i did my maxes from last week or better as my starting sets, so all in all good progress....

barbell military press

90lbs x10reps
100lbs x8 reps
110lbs x4 reps :(
100lbs x8 reps
100lbs x7 reps

seated shoulder press dumbells

55lbs x8 reps x3 sets
55lbs x10 reps

lateral raises..still not sure about my form

45lbs x8reps x3 sets

triceps close grip bench

90lbs x8 reps
100lbs x8 reps
105lbs x8 reps x2sets

French press

60lbs x8reps x3 sets


small bar curls like i know what its really called, its a mini bar used for triceps and biceps.... :o

70lbs x10 reps x4 sets

hammer curls

70lbs x8 reps x3 sets

phew i am tired , its off to massage in a bit...wont post diet today b/c i am sick and have just been eating what i can...

i should be healthy enough to be back to my regular diet tomorrow...which will also be legs day

10-07-2003, 06:02 PM
Man I hope you feel better, being sick sucks bad.

10-07-2003, 06:02 PM
Originally posted by rookiebldr

And get over the cold, those hot baths are great but the hot toddy will do nothing for you diet. ;)

yeah, but they do amazing things for spirit :)

hope you feel better soon

10-07-2003, 08:59 PM
Dedicated and Pruneman, thanks for stopping by and wishing me well, i feel somewhat better, instead of it keeping me on the couch, its just dripping out my nose etc.

must keep on lifting!!!

10-09-2003, 02:32 PM
leg day, went kinda lite tho....

5 sets, 150lbs 10 reps

hack squats, hope my form is correct
5 sets, 100lbs 10reps phew!

straight leg deadlifts
5 sets 90lbs 10 reps

leg curls

5 sets 70lbs 10 reps

calf raises

5 sets 140lbs 10 reps

all in all quite tired now...... went to the gym close to my new place for the first time....not bad, old equiptment but it gets the job done

10-09-2003, 04:01 PM
...You must be a determined cat, getting into the gym while you are not at your best! ...keep consistent bro

10-09-2003, 04:12 PM
nice sessions, you got a few week spots, but everyone has those. yeah, get rid of that cold, it can really get in the way of motivation.

10-09-2003, 05:57 PM
well i am pretty much brand new to lifting, so i expect some weak spots!

it takes some time to feel comfortable with the weights, the movements, the routine etc.

being sick hasn't helped but i keep eating and trying to maintain.

as long as i see progress each week, i don't care how small my weights appear to be.

like my title states, "i many not be big now, but i am drinking milk!"

anyways, thanks for the encouragement, with consistency comes progress, with progress comes respect, with respect, comes admiration, with admiration, i better not be admiring myself in the mirror more than i am lifting.

weight is dropping which is good, i think. down to about 200 give or take a couple of pounds.

i feel stronger, even though i feel like crap right now..

off to watch baseball

10-18-2003, 02:37 PM
damm yankees have to ruin everything....gr......


flat barbell bench

115lbs x15 for warmup
135lbs x8
145lbs x8
155lbs x6
155lbs x8 assisted

incline becnh

115 lbs x8 reps x4 sets

pec machine , won't use that again, shoulder didnt' like it

100lbs x10 x3 sets


skull crushers

4 sets of 8 reps 50lbs

tricep pulldown (machine)

50lbs x8 reps x4 sets

seated dips machine

125lbs x8 reps x4 sets

not a bad workout, not great.....had a spotter so did a heavier flat bench, but no spotter for the incline.

almost recovered from my cold...been too busy to post other workouts, but the body is making changes and that is good.

diet is so so over the canadian thanksgiving.....but back on track again .....

tomorrow i will post diet and gym results

10-18-2003, 03:47 PM


10-29-2003, 12:40 AM
work has been crazy, baseball has sucked, the gf wn't keep her hands off me :cool: but as of tomorrow, i will have time again to keep posting my stellar diet, and beginners lifting:( stats.

sigh, i feel so weak, who am i kidding, i am the weakest 200lb guy i know, and i have the lift totals to prove it

cya all tomorrow

12-03-2003, 07:36 PM
Well, its been far too long.....got injured playing hockey but have no recovered, got me a workout partner finally so things are a go...


Flat bench press 175lbs 6 reps x4 sets
Incline bench press 135lbs x8 reps x4 sets
decline pushups 30x 3 sets
cable crossovers 80lbs 8 reps x4 sets


Hammer curls 45lbs x6 reps x4 sets

bicep curl 45lbs x6 reps x4 sets

preacher curl 70lbs x6 reps x3 sets.... phew tired already.

Diet time : Read it and weep boys and girls.

1C dry oats
.5C blueberries
2C skim milk
1 scoop whey
1 tbsp olive oil

794cals, 21g fat, 96g carbs, 55g protein

1C blue berries
1C dry oatmeal
2 HB eggs

579cals, 16g fat, 82g carbs, 26g protein

2 slices flax bread
2 tbsp Natty PB
1 medium banana

528cals, 20g fat, 62g carbs. 23g protein

1cup heinz beans
1 can of tuna
9 salmon oil caps

479cals, 12g fat, 54g carbs, 40g protein

1c 1% cottage cheese
1 scoop whey
1 scoop glycocarb

529cals, 4g fat, 64g carbs, 56g protein

5oz chicken breast
1c wild brown rice
1c mixed frozen veggies

597 cals, 16g fat, 63g carbs, 51g protein.

add in 1 gallon of water throughout the day, 1 gatorade drink while lifting, and another scoop of whey and water, and a glycocarb and water post workout and you have a grand total of

4167 cals, 20% fat, 50% carb and 30% protein.......

a bit heavy even with the 1/2 hr of cadio i did.....but pretty solid i think

09-30-2004, 10:17 PM

09-30-2004, 10:20 PM
Back to square one for me, Had a serious car accident and just fell off the face of the earlh, but here i am back in the saddle...still a weakling, and not drinking as much milk.

Post my first workout tomorrow in a long time...... a long time

10-18-2004, 10:21 PM
OK, finally got to the gym, here it comes, try not to laugh.....

Flat bb bench press
135lbs warm up 10 reps
185lbs x6 reps x3 sets

Incline bb press
165lbs x6 reps x3 sets

Decline bb press
150lbs x6 reps x3 sets

Cables crossovers or whatever there called.
4 plates 8 reps 3 sets up
4 plates 6 reps 3 sets down
3 plates 6 reps 3 sets across

Cardio 30 min hilly bike ride to and from work each way.....

post the diet later,

not really sure why i pumped the chest so hard, i know i could be more efficient with my workouts, but right now doing about an hour or so seems good for me, and working only one muscle group a day seems to be where i am at. I know in the long run this won't be good, but for the first little bit until i settle into a routine......

oh yeah, two words regarding the yanks sox, DAVID ORTIZ