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captain piddles
11-19-2003, 01:49 PM
new journal, missed my old one, but I figure I will start a new one
I have gained a little weight from the last journal, I hover around 200-205lbs, bodyfat is still an issue (15-16%) but I know in time I will be leaner, the last time I pushed the weights up too fast and didnt give my body time to catch up, so I dropped the weight down and am taking it slower, how much weight I can push is not my goal, its getting the muscle to grow thats important

so now it begins

Dedicated
11-19-2003, 01:52 PM
Goodluck!

captain piddles
11-19-2003, 02:11 PM
Yesterdays Workout

Tuesday 11-18-03

chest delt and tris

bench press 135x10 135x10 135x10 200x10 220x10
incline press 135x10 135x10 135x10
Military press 110x10 90x10 90x10
upright row 40x10 60x10 80x6
delt raise side 30x10 30x10 30x10
tricep pushdown 40x10 60x10 70x8
rev. grip pressdown 40x10 40x10 40x10
alt db extentions 30x10 30x10 30x10
crunches x10

volume: 21,240lbs
notes: not a bad workout
diet: still eating lots of food mostly meats and veggies
no junk today :)

captain piddles
11-19-2003, 02:21 PM
Wednesday November 19th 2003

Diet:
Junk food: none
best thing I ate today:
Box of veggie chicken wings ( they make me fart ) :)

Pain/Soreness.
triceps and front delts and chest :(

Sleep.
10 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
back and bicep

lat pulldowns 100x10 110x10 120x10 130x6
alt db row 120x10 120x10 120x10
seated row 150x10 150x10 150x10
shrugs 180x10 180x10 180x10
ez bar curl 60x10 70x10 80x10
alt db curl 50x10 50x10 50x10
concentration curl 50x10 50x10 50x10

volume: 22,680 lbs
back vol: 17,580 lbs
bicep vol: 5100 lbs
Training Length : 48 min

Water: 1gal for the day

Weight.
202 lbs

notes:
workout was cool, biceps were pretty pumped at the end
wanted to focus most of the volume on my back, its a weak point for me

captain piddles
11-19-2003, 02:25 PM
Dedicated: thanks

captain piddles
11-19-2003, 06:34 PM
the bulking blues

Scott S
11-19-2003, 07:31 PM
Awww..... :p


I take it you're bulking? Have some :spam:.

captain piddles
11-20-2003, 08:22 PM
Thursday november 20th 2003

Diet:
Junk food: none
best thing I ate today:
bag of trail mix ( nuts and rasins and stuff )

Pain/Soreness.
triceps and front delts and chest
middle of my back and lower part of bicep

Sleep.
8.5 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
day off, got to relax and enjoy

captain piddles
11-21-2003, 07:44 PM
Friday November 21th 2003

Diet:
Junk food: 2 donuts
best thing I ate today:
bag of trail mix ( same as yesterday )

Pain/Soreness.
starting to go away

Sleep.
8 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
second day off, tomorrows leg day


__________________

rookiebldr
11-21-2003, 10:47 PM
Welcome back, captain. Looks like your bigger and stronger then your last journal. I totally agree, getting the muscle to grow, that is important!

captain piddles
11-22-2003, 07:50 AM
yeah I got so into pushing the numbers up that I didnt give my body time to catch up
I missed having a online journal, especialy here where everyone is so supportive, good to see galileo is back too

PeterParker
11-22-2003, 07:55 AM
good luck with your goals CP

captain piddles
11-22-2003, 08:58 PM
Saterday November 22nd 2003

Diet:
Junk food: pringles, cant just eat one can !
best thing I ate today:
Box of chicken wings ( non veggie type ) :D

Pain/Soreness.
none

Sleep.
8.5 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
Leggys

leg extentions 100x25 100x25 100x25
squats 200x10 200x10 200x10 135x10 135x10
calf raise 200x10 200x10 200x10
standing leg curl 50x10 50x10 50x10


volume: 23,700 lbs
Training Length : 35 min

Water: 1gal for the day

Weight.
204 lbs

notes:
started right in on the quads , that was the focus for this workout, " kill the quads " really hit them hard
great workout, next time I will start with squats and go heavy
then burn them out with the extentions :cool:

captain piddles
11-22-2003, 08:59 PM
PeterParker- thanks buddy

captain piddles
11-24-2003, 08:01 AM
Monday november 24th 2003

Diet:
Junk food: none
best thing I ate today:


Pain/Soreness.
lowerback quads and hammys
Sleep.
8.5 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
day off, tommorrow is chest delt and tri

geoffgarcia
11-24-2003, 08:49 AM
hiya capt!
I was just reading through your workouts and was wondering why on your chest day 11-18-03 you did so many sets of bench at 135? I mean if you can do 220x10 then there is really no reason you should be doing 3 sets of 10 at 135. maybe 1 set as a warmup but then you should jump right up over 180 and start working out with real weight (IMHO)

Another comment, if you do chest followed by shoulder you've already worked the poop outta your tri's. (just my humble opinion!)
good luck and keep it up!

captain piddles
11-24-2003, 07:48 PM
first off thanks for reading and asking :)

well I did the 3 sets at 135 cause they wer3e done wicked slow, to try to pre-exaust the muscle fibers so by the time I bumped it up to 180 the fibers were ready for rockin and rollin, I try to stimulate as meny fibers as I can, and also my triceps are a really good bodypart for me, they can take alot of punnishment, thats why when I get to reverse grip pushdowns I use only 40lbs

its kinda weird but it works for me
and I love the pump in the triceps when I am done

captain piddles
11-25-2003, 07:49 PM
Tuesday 11-25-03

Diet:
Junk food:none
best thing I ate today:
two of the best cheese omlets with cin. sprinkled on top :D

Pain/Soreness.
none

Sleep.
10.0 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:

bench press 180x10 200x10 220x10 230x7* failure
incline press 135x10 155x10 170x10
Military press 110x10 110x10 130x8* failure
upright row 60x10 60x10 60x10
delt raise side 30x10 50x10 50x10
tricep pushdown 60x10 60x10 80x6* failure
rev. grip pressdown 50x10 50x10 50x10
alt db extentions 50x10 30x10 30x10
crunches x15 x10

volume: 22,830 lbs

Water: 1gal maybe more ?

Weight.
202 lbs @15.0%

notes:
pushed to failure tonight on several exersizes, I tried to bring the weight up alittle from last week, was ok, have to keep an eye on the shoulders, they were a little sore during the millitary press, I kept thinking that I should scream " arnuld, arnuld, arnuld" like big lou did in pumping iron but I was afraid my wife would freak out, I dont have to worry about pigging out on thanxgivin cause I got to work 11am to 8 pm, thank you walmart, you suck! had to cancel the inlaws coming up, all the shifting of plans to get everybody together only to have wallyworld crush what could have been a great holiday, greedy pigs they are, other than that my outlook on life is good, yesterday one of the support managers was making muscle poses as I was walking up to them, I thought " ok just laugh the joke off and wait for them to call me for a team lift, see how fast I come running when they need me, but when I got up to them they were talking about how pumped up I looked, it was cool, I felt bad for thinking aboput throwing them in the compactor out back ( not really ) but it was cool cause I thought it was gonna be something negitive like them making fun of me but ended up being super positive, made me feel good :D

captain piddles
11-26-2003, 07:36 PM
Wednesday November 26th 2003

Diet:
Junk food: none
best thing I ate today:
puond of roast beef

Pain/Soreness.
triceps and front delts and chest

Sleep.
9.5 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
back and bicep

lat pulldowns 130x10 130x10 130x10 190x2*
alt db row 120x10 120x10 120x10 160x5*
seated row 150x10 160x10 170x10 200x5*
shrugs 180x10 190x10 200x10
ez bar curl 60x10 80x10 90x10 100x3*
alt db curl 50x10 50x10 50x10
alt db curl 50x10 50x10 50x10
wrist curl 50x10 50x10 50x10

volume: 27,280 lbs

Training Length : bout an hour

Water: 1 gallon

Weight.
199 lbs

notes:
tonight was a real push push night, it was great
although I allmost threw up at one point, it sux that I dropped under 200lbs, must eat more, eat eat eat! :)

Pup
11-27-2003, 06:57 AM
Welcome back Captain...happy turkey day :indian:

midee1
11-27-2003, 09:55 AM
Hey Captain,

Where did you get that pic of me and the misses. I thought they were all destroyed.:D

Good looking workouts and welcome back to journal land.

captain piddles
11-28-2003, 07:17 PM
its good to be back amoung freinds
today my freinds at work started calling me " big daddy beef"
had me laughing all day long
well today was black friday at wallyworld
6:00 we opened up the doors
people ran, actualy ran down the isles to get their stuff
it was sick, none of the sale prices on anything was spectacular
but people were crazy, all day long
my store made well over $ 300,000 for the day
this has been a million dollar week for my store
insane

captain piddles
11-29-2003, 08:40 PM
Saterday November 29th 2003

Diet:
Junk food: chicken chow mein
best thing I ate today:
chicken chow mein.....mmmmmmmmm!

Pain/Soreness.
none

Sleep.
10.5 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:
Leggys

squats 200x10 240x10 240x10 270x4*
front squats 135x10 135x10 135x10
leg extentions 200x10 180x10 160x10 160x10
calf raise 260x10 285x10 300x10 300x10
standing leg curl 90x10 90x10 90x10


volume: 37,400 lbs
Training Length : 53 min

Water: bout a gallon
Weight.
194 lbs

notes:
pushed real hard , was a great workout
sucks that Im losing weight, must eat more

captain piddles
11-30-2003, 08:54 PM
Sunday November 30th 2003

wow my legs are sore :cry:
draggin my butt around work all day

beef is good

midee1
12-02-2003, 04:23 AM
Wheels should be sore after that kind of leg day.:eek:

Awesome workload.:thumbup:

galileo
12-02-2003, 08:52 AM
It's easy to catch up on a single page journal! Why is your weight dropping so rapidly when you're trying to bulk? Eat!

captain piddles
12-02-2003, 09:20 AM
I made this awsome egg-nog and the weight is back above 200lbs, ( 203lbs to be exact ) I made a gallon of it and brought some to work, I added vanilla protein powder to it, so it really slammed the calories in ya

captain piddles
12-02-2003, 06:25 PM
Tuesday 12-2-03

Diet:
Junk food:none
best thing I ate today:
big ol slab of roast beef

Pain/Soreness.
none

Sleep.
10.0 hours

Supplements

stackers 3
ZMA
L-carnitine
400mg ALA
5gm Creatine

Training:

bench press 200x10 220x10 240x6* failure
incline press 135x10 180x10 180x10
decline flies 50x10 50x10 50x10
pullovers 40x10 50x10 60x10

Military press 140x5 140x5 110x10 90x10
upright row 50x10 50x10 50x10
delt raise side 30x10 50x10 30x10

1 arm press
(L) 40x10 40x10 25x10
(R) 40x10 40x10 25x10

volume: 21,690 lbs

Water: <1gal

Weight.
202 lbs

notes:
today was pretty good overall, I did just delts and chest but the volume was the same as when I did chest delts and tris, a few new exersizes,decline flies, I read that frank zane liked them so I figured I would try them, not bad, no different from flat flies in my opinion, but we will see how sore they make me over the next few weeks, 1 arm press, I threw this one in to kick my ass at the end, what ever energy was left, gets used up here, overall everything went well, I didnt think I did enough benching but I think its cause I normally do about 4 sets, only doing three makes me feel like I shortchanged myself, I am feeling tight and sore right at the insertion point where the delt tucks under the bicep, not real pain but tommorrow could be different, I started a food journal today too just to log what I eat and to have some sort of control over what I am eating, its not online but in a notebook, I would post it but when I do I have a tendency to continue eating after I log off which changes the totals
oh well

BEEF IS GOOD
:)

captain piddles
12-03-2003, 12:02 AM
cardio before bed
20min treadmill hitt style

alternating 3mph-5mph-7mph-3mph-5mph-7mph
changing every 1/4 mile
ended up going 1 1/2 miles
not bad
ever try to fart while treadmilling it
not fun
almost fell off
we could call it a " mill flutter"

captain piddles
12-03-2003, 10:10 AM
not real pain but tommorrow could be different,

wow today is real different, can barely move my arm,:cry: I can feel the pain mostly in the stabalizer muscles for the shoulder, tonight was saposed to be back and bicep :cry: but I have tp postpone it, the pulldowns would more than likely tear them, right now I am alternating between heat and cold, its not too bad but if I go through with the workout tonight it will be:cry: , still gonna do cardio though :cry:

galileo
12-03-2003, 10:15 AM
:cry:

Alke
12-03-2003, 10:16 AM
hey didnt realize you were back posting...hows it going?

hope your feeling better man

captain piddles
12-03-2003, 01:28 PM
hey didnt realize you were back posting...hows it going?

not to shabby, glad to be posting my workouts again
aside from overdoing it with my shoulders yesterday:cry: everything is good

should be back in action by friday

captain piddles
12-03-2003, 01:30 PM
:)

Relentless
12-03-2003, 01:32 PM
nice to see you back cp!

captain piddles
12-04-2003, 06:58 PM
well its a relax day, the upper back thing is getting better
I had doms in the chest and the injury in my back so I was sandwiched with pain, plus the wifes car got stuck in a rut litteraly, so I had to lift the car out,which only agravated it
worse, I traced the injury back to uloading a truck at work on monday, a case of apple juice fell and smacked me hard in the upper back, at first I thought it was the workout but doms dosnt leave a bruise, and I got one the size of massachusetts, sux,
but its getting better

captain piddles
12-04-2003, 07:02 PM
the karate kid

galileo
12-05-2003, 07:43 AM
You'll heal up quick. Worry not.

captain piddles
12-05-2003, 10:53 PM
Friday 12-6-03

Diet:
Junk food:none
best thing I ate today:
chicken pattys

Pain/Soreness.
none

Sleep.
9.0 hours

Supplements

stackers 3
ZMA
L-carnitine
600mg ALA
5gm Creatine

Training:

lat pulldown 90x10 110x10 120x10 190x5 190x2
db row 120x10 120x10 160x10
seated row 100x10 130x10 130x10 130x10
shrugs 200x10 200x10 200x10
ez bar curl 60x10 80x10 100x3
db curl 50x10 50x10 50x10 50x10 80x10
concentration curl 50x10 50x10 50x10
incline curl 50x10 50x10 50x10

volume: 26,930 lbs

Water: <1gal

Weight.
200 lbs

notes:
back is getting better=BEEF IS GOOD
:)

rookiebldr
12-06-2003, 12:00 AM
beef is good. :)

captain piddles
12-08-2003, 03:28 PM
wow we got buried in snow!
we got about 2 feet with spots over 3
Ive been shoveling snow everyday for an hour and a half to two hours
it will be 2-3 more days till its finnished
whew

beef is good

captain piddles
12-08-2003, 09:03 PM
:omg:

captain piddles
12-09-2003, 08:25 PM
well we are closer to being done with the shoveling,
my back is so sore, my legs too!
I figure the shoveling is my workout for now,
once im done I am gonna take a day off and then get back into the groove
:strong:

captain piddles
12-10-2003, 08:01 PM
ok today I think was the last day of shoveling
I am soooooooooo sore
my back and shoulders are toasted
I need a few recovery days before I start again
they say that in a 20'x20' area with 2 feet of snow has a gross weight of a ton
my driveway is 35' wide and 925 feet long (aprox).
thats alot of weight
best back workout I have ever had

captain piddles
12-10-2003, 08:04 PM
:D


Beef Is Good

captain piddles
12-10-2003, 10:58 PM
:smoke:

captain piddles
12-12-2003, 08:29 PM
coming up on the weekend.....yay!
planning on busting butt on sunday, chest delt tricep
its gonna be awsome
I have been really focused on counting the calories
and watching where they come from,
diet is my weak point

captain piddles
12-14-2003, 09:35 PM
were getting slammed with snow again, already have 6+ inches
I figure I will shovel all morning and try to lift later in the day if I still can

captain piddles
12-15-2003, 07:21 PM
at 1am I shoveled for 2 hours and rested
then at 4am I shoveled for 3 1/2 hours
then at 11am I shoveled till night time 5+ hours
incredable back and leg workout

Scott S
12-15-2003, 07:41 PM
I'm never looking at one of your pictures again. Nice job gaining weight though.

rookiebldr
12-15-2003, 07:42 PM
That is just too much shoveling. ugh. Time to just hole up for the winter.

captain piddles
12-15-2003, 07:46 PM
was it the snow blower pic or this one :omg:

captain piddles
12-15-2003, 07:48 PM
That is just too much shoveling. ugh. Time to just hole up for the winter.

got more storms coming, cant stop now , Im on a roll

Scott S
12-15-2003, 07:57 PM
I wish I could work from home. Then I could just order my food online and never have to shovel. :D

captain piddles
12-15-2003, 07:59 PM
we have had 6 feet in the past 4 days we had a three footer on saterday and anothe three footer today

captain piddles
12-15-2003, 08:02 PM
this pic is from last year but it was what it was like this morning

captain piddles
12-15-2003, 08:04 PM
heres another from last year , I didnt get to take any pictures this year
( yet)

rookiebldr
12-15-2003, 08:19 PM
We get a storm like that about once every 7 years. And that is too much. I like to be able to drive to the snow when necessary instead of having it dump on me. hehehe

captain piddles
12-15-2003, 08:21 PM
we get about 8 storms like that a year

captain piddles
12-18-2003, 07:52 AM
we got another 3-4 inches last night
I am hoping to resume training soon
my back is wrecked
I thing I have messed it up pretty bad
hurts really bad when I move certain ways
could be a small tear in the tissue
if not its the mother of all strains
but we should be back in buisness soon
found someonre who will plow the driveway for us

captain piddles
12-18-2003, 07:08 PM
gonna try to do somthin light tonight
I wont push the back too hard :cry:
but I gots to do sumptin

captain piddles
12-18-2003, 09:14 PM
ok, the back is still sore but I want to gauge how bad it is
and if I can work around it
so.........
Incline db bench 120x10 120x10 120x10 50x25
Db curl 80x10 80x10 50x15 30x25
db shrugs 120x15 120x20 120x25
delt raise side 20x15 20x20 20x25

not bad I didnt feel any major pain :clap:
I think if I keep stretching it
it should be cool to workout :thumbup:

so sunday will be the first big workout since
getting hurt, between now and then I am going
to try to sync up the diet with the lifting

captain piddles
12-23-2003, 09:27 PM
well, things are good
I havent been posting like I want to
I took a trip to mass over the weekend to have xmas with the inlaws
it was super cool I got a few ps2 games and arnolds encyclopedia
holy cow thats a big book, I read most of it and I want to try to adapt some of the things in it into my routines, also I keep re-aggravating my back at work, they have these pooltables for $100 and everyone wants them, unfortunatly they allways call me to movethem or take them to the customers car, the price of biggness, anyhoo it is keeping me from fully healing, sux, but I have a day off coming up and I know if I eat good and get rest good things will happen :thumbup:

midee1
12-24-2003, 06:02 AM
Glad to see your holidays are going well so far.

Rest that back a little and get back into it. :strong:

midee1
12-30-2003, 03:44 PM
* walks into journal, yells hello gets hit with massive echo*












BUMP

captain piddles
12-30-2003, 08:08 PM
Hello in there.......there......there

it does echo huh
things have been so crazy cause of the holidays
I havent had time to keep up

midee1: thanks for reminding me Ive been wanting to post but its been hectic

update:
first off was the change in training, Ive apllied some of what I read out of arnolds encyclopedia, I dropped the weight a bit and focused on lots of reps
"to fully hit all the fibers in the muscle" I end up with awsome pumps
its weird getting used to, I usualy load the bar till the plates dont fit anymore

also walmart got 45lb plates, my store got 4 of them and I bought them all :D

my diet is starting to work itself out, im hoping that by the 1st I will be on track fully *grabs bad of potato chips and weeps openly*

Im hoping also that the store will slow down some and not stress me out as much *looks for want ads* :idea:

anyhoo I will be a better journal keeper-bad jobey bad jobey

captain piddles
01-05-2004, 03:40 PM
hey hey :hello:
ok saterday night I did the first workout in my new routine and it was ok,
only 6 exersizes and about 15,000lbs volume, not much
tonight is the first big workout, Im anxious, cant wait, anyway I will post this one tonight

captain piddles
01-05-2004, 03:48 PM
:)

captain piddles
01-05-2004, 03:49 PM
got bored today

captain piddles
01-05-2004, 08:20 PM
Monday Jan 5th 2004

sleep: 8.5 hours

Training:

superset 1:
1) ez bar curl 60x10 75x10 85x10
*not bad did these with very strict form and smooth flow
2) Lat pulldown 60x10 80x10 100x10
* not to bad on these great form and flow

superset 2:
1) incline db curl 30x15 30x15 30x15 50x10
*really good could feel the muscle pumping
2) seated row 50x10 75x25 100x25 100x50
*started light and slammed it home last set the pump was unreal

Triset 3:
1) alt db curls 50x10 50x10 50x10
*not bad, keeping the pump going
2) alt db row 80x10 100x10 100x10
*worked the back really good
3) shrugs 120x10 135x10 220x5
*not bad wish I had done 10 on the 220 but there is always next week

quadset 4:
1) concentration curl 20x10 20x10 20x10
*real light
2) crunches x10 x10 x10
*not too shabby
3) kneeups x10 x10 x10
*cool
4) rev crunches x10 x10 x10


total time: about 90min

overall notes:
I like the workout cause of the killer pumps but I have a tendancy
to want to add plates (like the shrugs), I have been trying to use
the info from arnolds bodybuilding book, High reps and sets to stimulate
as meny fibers as possible, while watching the volume to keep from
overtraining

weight: 193lbs
bf%: afraid to check

diet:
eating a little under maint.

cals = 1800
fat = 50.5 (25%)
sat fat = 16
carbs = 144 (32%)
fiber = 15
sugar = 16
protein = 194 (43%)

lot less crap in my diet, just veggies and meat, protein shakes and such

captain piddles
01-07-2004, 01:37 PM
Tuesday Jan 6th 2004

sleep: 8 hours

Training:
Skipped cardio, the power kept going out and I didnt want it to
go out while I was running full tilt

total time: :(

overall notes:
work sucked as usual

weight: 193lbs
bf%: still afraid to check

diet:

cals = 2060
fat = 83 (36%)
sat fat = 15.5
carbs = 276 (53.5%)
fiber = 25
sugar = 91 :(
protein = 95 (18%) :(

it was a bad diet day too :(

captain piddles
01-08-2004, 01:14 PM
Wednesday Jan 7th 2004

sleep: 9.5 hours

Training:
treadmill ran at 5mph for a mile, at times I would boost it to 7mph

min 0---------------5------------------11
mile 0----------------.5-----------------1
speed 5---7-------5-----7--------5-----7

total time:11:11

overall notes:
beef is good

weight: 192lbs
bf%: still afraid to check

diet:

cals = 3125 :cool
fat = 156.5 (45.07%) :cry: :
sat fat = 30.75
carbs = 289 (36.99%)
fiber = 29
sugar = 49
protein = 187 (23.94%)

Ive got to find cleaner forms of protein :cry:

captain piddles
01-08-2004, 05:09 PM
Thursday Jan 8th 2004

sleep: 8.5 hours

Training:

superset 1:
1) light squats 135x10 135x10 135x10 135x10
* great warmup and stretch sets
2) light calf raises 135x25 135x25 135x25 135x25
* awsome warm up tried to burn off glycogen before the heavy sets

superset 2:
1) squats 200x10 225x8 225x8
* good sets went with slow and controled sets
2) calf raise 225x10 315x10 315x10 315x10 :thumbup:
*started light but hitting 315 was awsome

regular sets:

1) leg extentions 100x10 120x10 140x10 140x10 :thumbup:
* legs were screaming, it was funny I was walking like I was drunk

2) leg curls 50x20 50x20
* not bad could have gone heavier but thats ok for now

total time: 55 min
volume: 43,200lbs :nod:

overall notes:
when I had the 315 on the bar it started to bend, may have to get a stronger bar

weight: 192lbs
bf%: afraid to check

diet:

cals = 2145
fat = 76.5 (32.10%)
sat fat = 23.75
carbs = 171 (31.89%)
fiber = 13
sugar = 42
protein = 196 (36.55%)

fats a little high, protein was good though

captain piddles
01-09-2004, 06:48 PM
going to see a freestyle motocross show this weekend
diet is on hold along with cardio
sunday night I will be back home and will be able to run

captain piddles
01-11-2004, 04:01 PM
wow that was one awsome show, we had pit passes so we could meet all the guys , it was the coolest, it was the IFMA moto expo in worchester mass.
I hope they come back around soon that rocked

captain piddles
01-12-2004, 07:51 AM
Sunday Jan 11th 2004

sleep: 4.5 hours

Training:
treadmill ran at 5mph for 2 miles

total time:23:24

overall notes:
its -5 outside, freaky cold

weight: 192lbs
bf%: still afraid to check

diet:

wasnt able to track it

captain piddles
01-12-2004, 09:09 PM
Monday Jan 12th 2004

sleep: 8 hours

Training:

1) bench press 135x15 155x10 200x10 200x10
* probably could have gone heavier but I knew I had more chest to do

2) incline press 110x10 120x10 120x10 135x10
* nice sets, can feel my chest is stronger than before

superset 1:
3) Flat flies 50x12 50x12 50x12
* heavy stretch at the bottom...nice
4) cross bench db pullovers 40x10 40x10 40x10
*not bad, concentrating on the stretch to expand the rib cage

5) Millitary press 90x10 100x10 110x10
* not bad, good sets, very controled movement

superset 2:
6) db press 50x10 50x10 50x10
* not bad could have gone heavier
7) delt raise side 30x10 30x10 30x10
* these were rockin,the presses pre-exausted the muscle

superset 3:
8) upright row 50x10 50x10 50x10
* the finnisher for shoulders...whew!
9) tricep pressdowns 50x10 50x10 50x10
* used this movement to pre-exaust the triceps

superset 4:
10) reverse grip pressdowns 30x15 30x10 30x15
* could have gone heavier but it feels awsome right now
11) alternating db extentions 30x10 30x10 30x10
* this was a decent finnisher by the last reps my tris were screaming

12) seated db extentions 40x10
* the end


notes:
overall the workout was great
each muscle group got hit good
volume:
chest=15,425lbs
delt=7,200lbs
tricep=4,450lbs

total time: 55 min
total volume:27,075lbs

weight: 195lbs
bf%: guessing 19%

diet:

cals = 2145
fat = 65.5 (27.48%)
sat fat = 17
carbs = 222 (41.40%)
fiber = 21
sugar = 82
protein = 157 (28.28%)

timed the carbs and most of the protein for after the workout
still need to get the percentages right, but I am happy cause the food is cleaner

captain piddles
01-13-2004, 10:17 PM
Tuesday Jan 13th 2004

sleep: 7.5 hours

Training:
treadmill Hiit Style
min 0---------------5------------------11
mile 0----------------.5-----------------1
speed 5---7---5---7---5---7---5----7---5

total time:11:30

overall notes:
not a bad day, work was cool, deit went out the window, at work one of my freinds is getting a new job and we threw a going away party for her, there was cheesecake, not any old cheesecake but nice happy cheesecake
I had 3 peices, it was to good to pass up, I tried but they made me feel guilty for not havin some so I caved in

weight: 195lbs
bf%: still afraid to check

diet:

cals = 2630
fat = 103 (35.25%)
sat fat = 45
carbs = 350 (53.25%)
fiber = 30
sugar = 163 damn
protein = 79 (12.02%)

today was the worst my diet has hit since jan 1st
the sugar is way to high, same with the fat, and where is the protein
Ive got to stand my ground at work

DO NOT FEED THE JOBEY !!!!!!!

captain piddles
01-14-2004, 04:36 PM
today was nutz at work , it was so busy but they were cutting hours and sent lots of people home, they dont realize that we depend on the hours to get by, walmart stinks, bunch of jerks

captain piddles
01-14-2004, 08:00 PM
Wednesday Jan 14th 2004

sleep: 8 hours

Training:

superset:
1) ez bar curl 80x10 80x10 90x10 100x3
* by the last set I was crying like a little girl
2) Lat pulldown 100x10 100x10 100x10 100x10
* nice sets

triset:
1) alt db curl 50x15 50x15 50x15 50x15
*really good pump
2) alt db row 100x10 100x10 100x10
* great sets
3) shrugs 120x15 120x15 120x15 120x15
* awsome sets

1)seated row 50x25 50x25
* finisher for the back


superset:
1) incline curls 30x10 30x10 30x10
* light finisher for biceps
2) concentration curl 30x10 30x10 30x10
*real light


total time: about 60min

overall notes:
bad day, work got me soooo pissed off :disagree:, but the workout was good
even now my biceps feel wicked pumped

weight: 193lbs
bf%: afraid to check

diet:

cals = 3510
fat = 134 (34%)
sat fat = 50
carbs = 366 (41%)
fiber = 26
sugar = 83
protein = 211 (24%)

lot of food today, can you tell I was eating out of frustration :swear:

captain piddles
01-16-2004, 07:36 PM
thursday and friday lost track of cals and such
not eating bad but just lost track

Cardio:
treadmill
1 mile in 12 min. @ 5mph

I think I might condense the three day split into two days
(the two days I have off from work)
and do cardio on all the other days at least till the bodyfat% gets better
also will do better with tracking the cals and such
the reason I lost track was partly due to lazyness on my part

captain piddles
01-18-2004, 07:44 PM
Sunday Jan. 18th, 2004

not too bad of a day

Diet:
was a bad protein day (13%)
Im working on getting better protein sources
I also want to drop the carbs down a bit

cals = 2050
fat = 88 (38%)
sat fat = 30
carbs = 248 (48%)
fiber = 18
sugars = 125
protein = 69 (13%)

galileo
01-19-2004, 07:14 AM
50x15 per arm on db curls? That's pretty nuts!

captain piddles
01-19-2004, 07:56 PM
150lbs for 25 reps would be sooooo much better

captain piddles
01-19-2004, 08:45 PM
I am working on running a precontest routine even though there is no contest, Ive been going over 10-12 different routines and I want to combine them or just take the best of each one and make a killer routine,I am tired of my bodyfat, it isnt too bad but I am sick of it being there, I know I will lose strength and it isnt going to be fun but it has to be done, all the calorie counting I have done over the past few weeks has been in preperation for this, Im thinking about 16 weeks total broken up into 4 week phases, the first four weeks will focus mainly on ajusting the diet, the middle two phases will be maintaining and ajusting the cardio and weight training, and the last is the blast to realy pull it all together, Ive been considering this for a while, and its time to begin the work, I will be posting the full info when its ready and then will post everyday with info on diet cardio and training, but the plan isnt complete yet, so this week I will be setting the format for each week

2 days a week weight training (upper and lower)
*gives me maximum amount of recovery time
5 days of cardio 1 hour on the treadmill @ 3.5mph-4.5mph per day
*low impact non-catabolic

note: I will be doing touch up work during the week on lagging parts

diet will be ajusted weekly, I will drop the carbs by 50-100grams till weight loss starts, and I will be eating maint. till workout days then I will not worry about cals.
I will be eating lots of green veggies and taking a multivite

so with alot of work and positve thinking I will be alot lighter and happier 3 months from the start, which hopfully will be next monday

:cool:

captain piddles
01-19-2004, 10:12 PM
:read:

captain piddles
01-20-2004, 01:51 PM
Monday Jan 19th 2004

30min treadmill @3.5mph

Diet:
not done eating but here it is so far

cals = 1300
fat = 41 (28%)
sat fat = 8
carbs = 149 (45%)
fiber = 14
sugars = 46
protein = 78 (24%)

captain piddles
01-20-2004, 02:07 PM
Tuesday Jan 20th 2004

weight: 190lbs
bf%: about 17% acording to the calipers

training:

chest
1) bench press 180x10 180x10 180x10 180x10 180x10 180x10
2) incline bench 100x10 100x10 100x10 100x10 100x10 100x10
3) flat bench flies 50x10 50x10 50x10
4) db pullovers 50x10 50x10 50x10

delt
5) millitary press 100x10 100x10 100x10
6) db press 50x10 50x10 50x10
7) delt raise side 20x10 20x10 20x10
8) upright row 50x10 50x10 50x10

tricep
9) tricep pressdown 50x10 50x10 50x10 50x10
10) rev grip pressdown 30x10 30x10 30x10
11) alt db extentions 20x10 20x10 20x10
12) db tricep extention 25x10 25x10 25x10

bicep
13) ez bar curl 60x10 60x10 60x10
14) incline curl 30x10 30x10 30x10
15) alt db curl 50x10 50x10 50x10 50x10
16) concentration curl 20x10 20x10 20x10

total volume: 35,950lbs

notes:
not going for any records
working the plan

Diet:

the fat was awful high and the protein was to low
its the 40 40 20 but in the wrong spots

cals = 2350
fat = 106 (40%)
sat fat = 34
carbs = 243 (41%)
fiber = 24
sugars = 70
protein = 113 (19%)

Scott S
01-20-2004, 02:49 PM
I'd cut down the volume and train each bodypart more than once a week if I were you. That's 96 hours every week that each muscle isn't receiving any anabolic stimulus whatsoever. :eek:

captain piddles
01-20-2004, 05:08 PM
Im gonna be doing off and on stuff
like before I do cardio hit I'll the delts
then the next day before cardio hit triceps
the two days is the only time I have to workout hard
so I try to slam myself
but during the week I am gonna be hitting them just not as hard

the 3 day split has allways worked best for me
off and on I try to do a 6 day split hitting the muscle groups twice
per week but I end up overtraining after two weeks
so I use it just to shake things up when they get stale

Ive tried several different routines with no success
the 3 day split I use now was stolen from the body for life tranformation contest, I modified it to fit what I need it to do
I get maximum recovery time and do the same volume if not more than when I did the 6 day split

captain piddles
01-21-2004, 04:02 PM
Wednesday Jan 21st, 2004


Weight: 195 lbs
bf%: afraid to check

Training:
again not tryin to break any records

1) lat pulldown 100x10 100x10 100x10 100x10 100x10 100x10
2) db row 120x10 120x10 120x10
3) seated row 100x10 100x10 100x10 100x10
4) shrugs 120x10 120x10 120x10 120x10 120x10 120x10
5) crunches x 25

volume: 20,800 lbs
total time: about 30min

cardio: 30min @ 4 mph = 2 miles


notes:
splitting up the last day
so legs will be friday

diet:
big eating day
food was alot cleaner than before
and the percentages look better

cals = 2820
fat = 69 (22%)
sat fat = 32
carbs = 279 (39%)
fiber = 21
sugar = 29
protein = 264 (37%)

Water: 1gal for the day

captain piddles
01-23-2004, 07:31 AM
Thursday Jan 22nd, 2004


Weight: 196 lbs
bf%: afraid to check

Training:
cardio: 30min @ 4 mph = 2 miles


notes:
crazy day at work but it was sort of cool

diet:
the sugar was kinda high cause I had steak strips
that had this awsome sauce
it was so good
but the sauce was sweet
thats where the sugar was

cals = 1800
fat = 45 (22%)
sat fat = 14
carbs = 206 (45%)
fiber = 16
sugar = 82
protein = 139 (30%)

Water: 1gal for the day

captain piddles
01-23-2004, 08:12 PM
Friday Jan 23th 2004

today was a bad day at work, in 3 and 1/2 hours me and four other people unloaded 3 trucks at work, and we unload them one box at a time cause wally world managment is so stupid, I keep telling them they should palletize everything and shrink wrap it, but they prefer stuffing the truck to the gill with no pallets, so unloading a truck takes a while, I am so hurting and tired from the days events, I posatponed the workout till saterday night, Im gonna try to get the cardio in tonight, it sucks my feet are killing me
diet was good though,stuffed my face with chicken and meatballs

mmmmmmmmm.....food


Diet:
I ate way too much food
but it was soooooo good
no junk


cals = 2840
fat = 95(30%)
sat fat = 28
carbs = 273 (38%)
fiber = 24
sugars = 76
protein = 213 (30%)

captain piddles
01-24-2004, 06:14 PM
Saterday Jan 24th 2004

training:
superset 1

1) squats 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10
2) calf raises 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10

regular sets

3) leg extentions 135x10 135x10 135x10 135x10 135x10 135x10

4) leg curls 45x10 45x10 45x10

volume: 52,650lbs
workout time: 35min

notes:
by the time I got to leg curls I was totaly spent
this was a fantastic workout, when I did the superset
I was tinking that the weight was way to light but by
the 8th set my quads were screaming
there was less than 60 seconds between sets,
just enough time for me to write the set down


Diet:
this is the closest I have come to hitting
40-40-20 since I started, monday stars the
new week, will tighten up the diet a little more
by week 5-6 I want to be really clean and good
but as of monday I have to start dropping the carbs
a little at a time

cals = 2300
fat = 57 (22%)
sat fat = 26
carbs = 222 (38%)
fiber = 16
sugars = 63
protein = 224 (39%)

captain piddles
01-24-2004, 10:41 PM
this is the end of week one of my experimental precontest extravaganza
wasnt to bad I was easy on the diet making small changes, this next week we will be going alot stricter, and dropping the carbs a bit
all totaled the volume of all this weeks workouts hit 109,400 lbs
Im gonna be watching it closely, I dont want to start slacking off when I shouldnt. I was suprised how easy the cardio was, I was sweating and stuff but I figured the consecutive days would have me limping by friday, I am happy so far with how it is all going, this next week will be harder diet wise but I am going to stay steady with the workouts,

life is great
beef is good

captain piddles
01-25-2004, 11:23 PM
Sunday Jan 25th, 2004


Weight: 193 lbs
bf%: afraid to check

Training:
cardio: 45min @ 3.5 mph = 2.5 miles

diet:
dropped the carbs a bit and trying to balence
it all out
fat was kinda high

cals = 2170
fat = 70 (29%)
sat fat = 24
carbs = 178 (32%)
fiber = 19
sugar = 39
protein = 200 (36%)

Water: 1gal for the day

captain piddles
01-26-2004, 10:29 PM
Monday Jan 25th, 2004


Weight: 193 lbs
bf%: afraid to check

hurt my righ calf on the truck, feels like a tendon thing, pain is in the center and runs down to the start of the ankle, hurts like a mutha when I walk

diet:
dropped the cals a bit, only cause Im not able to do cardio today
tommorrow is chest delt and tris, cals will be closer to normal

cals = 1390
fat = 44 (28%)
sat fat = 8
carbs = 117 (33%)
fiber = 14
sugar = 14
protein = 123 (35%)

Water: 1gal for the day
__________________

captain piddles
01-27-2004, 04:19 PM
Tuesday Jan 27th 2004

weight: 190lbs
bf%: couldnt get the calipers over the fat (joking :thumbup: )

training:

chest
1) bench press 135x20 135x20 155x15 180x10 180x10 180x10
2) incline bench 100x20 100x20 100x20
3) flat bench flies 50x20 50x20 50x20
4) db pullovers 40x10 40x10 40x10 40x10

delt
5) millitary press 100x10 100x10 90x10 90x10
6) db press 50x10 50x10 50x10 50x10
7) delt raise side 30x10 30x10 30x10 30x10
8) upright row 50x10 50x10 50x10 50x10

tricep
9) tricep pressdown 50x10 50x10 50x10
10) rev grip pressdown 40x10 40x10 40x10
11) alt db extentions 30x10 30x10 30x10

total volume: 36,325 lbs

notes:



Diet:


cals = 1870
fat = 36(17%)
sat fat =14
carbs =204 (43%)
fiber =6
sugars =43
protein =188 (40%)

captain piddles
01-28-2004, 03:59 PM
Wednesday Jan 28th, 2004


Weight: 191 lbs
bf%: afraid to check

Training:
1) ez bar curl 70x10 70x10 70x10 70x10
2) incline db curl 30x10 30x10 30x10 30x10
3) alt db curl 80x5 80x5 80x5 50x10 50x10 50x10
4) concentration curl 30x10 30x10 30x10 30x10
5) wide grip chins bwx4 bwx4 bwx2
6) lat pulldown 70x10 90x10 110x10
7) db row 100x10 100x10 100x10 100x10
8) seated row 130x10 130x10 130x10
9) shrugs 120x25 120x25 120x25 120x25 120x25 120x25
10) crunches x 25

volume: 40,550 lbs
total time: about 65min

notes:
not bad

diet:

cals = 2300
fat = 48 (18%)
sat fat = 20
carbs = 227 (39%)
fiber = 10
sugar = 79
protein = 249 (43%)

Water: 1gal for the day

midee1
01-28-2004, 04:21 PM
:thumbup:


:spam:

captain piddles
01-28-2004, 08:56 PM
midee1- :whazzup:

captain piddles
01-29-2004, 06:01 PM
Thursday Jan 29th 2004

cardio:
30min treadmill @ 3.5 mph

Diet:

cals = 2300
fat = 48 (18%)
sat fat = 20
carbs = 227 (39%)
fiber = 10
sugars = 79
protein = 249 (43%)

captain piddles
01-29-2004, 09:50 PM
my full plan

captain piddles
01-30-2004, 10:41 PM
Friday Jan 30th 2004

cardio:
30min treadmill @ 3.5 mph

Diet:
fats were high
I had hamburger for lunch that was kinda fatty
it was enough to throw the percentages off :fart:

cals = 2080
fat = 73 (31%)
sat fat = 24
carbs = 156 (30%)
fiber = 19
sugars = 25
protein = 201 (38%)

captain piddles
01-31-2004, 07:58 PM
Saterday Jan 31st 2004

training:
superset 1

1) squats 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10 180x10
2) calf raises 180x10 180x10 180x10 180x10 180x10 180x10 270x10 270x10 270x10 270x10 270x10 270x10

regular sets

3) leg extentions 135x10 135x10 135x10 135x10 135x10 135x10

4) leg curls 45x10 45x10 45x10

volume: 58,725lbs
workout time: 60min

notes:
today was a good day, I knew I was going for broke with the workout
so I ate big, I may pay for it in the end but I would rather have more than enough carbs for recovery, and protein for building


Diet:

cals = 3600
fat = 101 (25%)
sat fat = 53
carbs = 440 (48%)
fiber = 31
sugars = 149
protein = 230 (25%)

Im a fat ass :lurk:

captain piddles
02-01-2004, 05:59 PM
well here we are at the end of week 2, I like what is happening
everything is working out well

volume for the week 135,600lbs

the diet for the week was dead on till friday I knew friday was gonna be killer so I "ate to compensate"

not too shabby

captain piddles
02-01-2004, 10:59 PM
Sunday Feburary 1st, 2004

cardio:
36min treadmill @ 3.5 mph

Diet:
protein was a little low
will be better tommorrow

cals = 2150
fat = 66 (27%)
sat fat = 22.5
carbs = 220 (40%)
fiber = 19
sugars = 61
protein = 175 (32%)

captain piddles
02-02-2004, 11:06 PM
Monday Feburary 2nd, 2004

tommorrows my day off, yahoo
its also chest delt and tri
gonna kick ass

cardio:
30min treadmill @ 3.5 mph

Diet:
by far a good diet day :burger:

cals = 2390
fat = 63 (23%)
sat fat = 18.5
carbs = 207 (34%)
fiber = 18
sugars = 28
protein = 250 (41%)

captain piddles
02-03-2004, 04:53 PM
Tuesday Feb 3rd 2004

weight: 191lbs
bf%: :cry:

training:

chest
1) bench press 180x10 180x10 180x10 180x10 135x25 135x25
2) incline bench 110x10 110x10 110x10 110x10 110x10 110x10
3) flat bench flies 70x10 70x10 70x10 70x10
4) db pullovers 40x10 40x10 40x10 40x10

delt
5) millitary press 100x10 100x10 90x10 90x10
6) db press 50x10 50x10 50x10 50x10
7) delt raise side 30x10 30x10 30x10 30x10
8) upright row 60x10 60x10 60x10 60x10

tricep
9) tricep pressdown 60x10 60x10 60x10 60x10
10) rev grip pressdown 40x10 40x10 40x10 40x10
11) db tricep extention 40x10 40x8

total volume: 39,070lbs

notes:
not going for any records
working the plan

Diet:
so far here we go-

cals = 2430
fat = 55 (20%)
sat fat = 22
carbs = 282 (46%)
fiber = 19
sugars = 57
protein = 214 (35%)

captain piddles
02-04-2004, 03:19 PM
Wednesday Feb. 4th , 2004


Weight: 191 lbs
bf%: :help:


Training:

Back:
1) wide grip chins bwx10 bwx10 :cry:
2) lat pulldown 100x10 100x10 100x10 100x10 100x10 100x10
3) db row 120x10 100x10 80x10
4) seated row 135x10 135x10 135x10
5) shrugs 120x10 120x10 120x10 120x10

bicep:
1) ez bar curl 70x1 70x10 70x10 70x10
2) db curl 80x5 80x5 80x5 80x5 :cry:
3) incline db curl 50x10 50x10 50x10
4) concentration curl 30x10 30x10 30x10

abs
1) crunches x 25

volume: 28,470 lbs
total time: about 60min

notes:
not a bad day, cutting some of the volume due to the decrease in cals
as this program pushes on the volume will reflect the cals eaten for the day

diet:

cals = 2330
fat = 71 (27%)
sat fat = 23
carbs = 201 (34%)
fiber = 21
sugar = 39
protein = 235 (40%)

captain piddles
02-05-2004, 08:12 PM
Thursday Feb. 5th 2004

cardio:
30min treadmill @ 3.5 mph

Diet:
cals = 2530
fat = 71 (25%)
sat fat = 23.5
carbs = 222 (35%)
fiber = 22
sugars = 44
protein = 261 (41%)

captain piddles
02-06-2004, 09:03 PM
Friday Feb. 6th 2004

cardio:
30min treadmill @ 3.5 mph

Diet:

cals = 2490
fat = 74 (26%)
sat fat = 32
carbs = 235 (37%)
fiber = 8
sugars = 59
protein = 228 (36%) :bang:

captain piddles
02-11-2004, 05:50 PM
Febuary 9th, 2004
wt: 192lbs
Bf%: 19.2

training: Chest day

1) bench press 200x10 200x10 200x10
*these were great, slow and controled

2) incline bench press 120x10 130x10 130x10 130x10
* 120 was too light so I bumped it to 130

3) incline flies 30x10 30x10 30x10
* by the time I got to these I was worn out

4) crunches x25

length: 29 min
total volume: 12,900 lbs
volume per min: 444 lbs

Diet:
2520 cals
48 fat (17%)
21 sat fat
265 carbs (42%)
13 fiber
75 sugars
258 protein (40%)

cardio:
treadmill 45 min @ 3.5mph

overall notes:
not to shabby, I am planning on doing a bodypart everday,
start at the top then work my way down when I hit them all Im taking a day off then starting over, everyday Im gonna do cardio,
Im gonna follow this for a week or two then switch it up

captain piddles
02-11-2004, 05:51 PM
Febuary 10th, 2004
wt: 196lbs
Bf%: 19.2

training: delt

1) db press 80x10 80x10 80x10
2) delt raise side 30x10 30x10 30x10
3) delt raise front 30x10 30x10 30x10
4) delt raise rear 30x10 30x10 30x10

length: 20 min
total volume: 5100 lbs
volume per min: 255 lbs

Diet:
ate a little over what I wanted to

3260 cals
78 fat (21%)
35 sat fat
388 carbs (47%)
28 fiber
83 sugars
244 protein (29%)

Cardio: Hiit style 20 min

1/8 of a mile @3.5 mph
1/8 of a mile @7 mph

total: 1.5 miles

captain piddles
02-11-2004, 06:48 PM
Febuary 11th, 2004
wt: 195lbs
Bf%:

training: arms

1) tricep pushdowns 60x10 70x8 80x5
2) rev grip pushdowns 40x10 40x10 40x10 40x10
3) alt db ext. 30x15 30x15 30x15
4) ez bar curl 70x10 80x10 80x10
5) preacher curl 50x15 50x15 50x15
6) db curl 80x10 80x5 80x5 80x5

length: 30 min
total volume: 11,060 lbs
volume per min: 368 lbs

Diet:
lots of food but the ratios are good

cals = 2510
fat = 80 (28%)
sat fat = 21
carbs = 209 (33%)
fiber = 18
sugars = 24
protein = 234 (37%)

Cardio: Hiit style 20 min
1/8 of a mile @ 3.0
1/8 of a mile @ 7.0
distance: 1.3 miles

today was a decent day :whazzup:

captain piddles
02-11-2004, 06:49 PM
I like being able to really focus on a muscle group
this is nice

captain piddles
02-12-2004, 08:58 PM
Febuary 12th, 2004
wt: 194lbs
Bf%: :scratch:

training: calves and hammys

1) standing calf raise 225x10 225x10 225x10 225x10
225x10 315x10 315x10 315x10

2) leg curls 50x10 50x10 50x10 50x10


length: 25 min
total volume: 22,700 lbs
volume per min: 905 lbs

notes: hammerd the calves hard, helt the contraction at the top for up to 6 seconds, whew! also did the same for leg curls

Diet:

cals = 2210
fat = 61 (24%)
sat fat = 19.5
carbs = 195 (35%)
fiber = 21
sugars = 41
protein = 222 (40%)

Cardio: none for tonight

captain piddles
02-13-2004, 08:44 PM
Febuary 13th, 2004
wt: 193lbs
Bf%: :windup:

training: back

1) chins x5 x5
2) lat pulldowns 110x10 110x10 110x10 110x10
3) seated row 135x10 135x10 135x10
4) bent row 60x10 80x10 80x10
5) Knee ups x10

length: 30 min
total volume: 12,550 lbs
volume per min: 418 lbs

notes: I want to focus more on the back, tonights workout was weak,
when I was unloading the truck I was allready getting a workout
and when I get home and did this I was spent

Diet:

cals = 2090
fat = 62 (26%)
sat fat = 23.5
carbs = 209 (40%)
fiber = 24
sugars = 38
protein = 178 (34%)

Cardio: Treadmill 45 min @ 3.0 mph

captain piddles
02-14-2004, 08:34 PM
Febuary 14th, 2004
wt: 190lbs
Bf%: :omg:

training: quads

1) squats 135x10 135x10 180x10 180x10 180x10 200x10 225x10 225x10
2) leg extentions 100x10 150x10 150x10 150x10

length: 25 min
total volume: 20,100 lbs
volume per min: 804 lbs

notes: on the last set of squats felt a twinge in my lower back
I was using good form, I kept going but took it slow


Diet: lost track

cals =
fat = (%)
sat fat =
carbs = (%)
fiber =
sugars =
protein = (%)

Cardio: none

captain piddles
02-15-2004, 06:46 PM
Febuary 15th, 2004
wt: 192lbs
Bf%: :lurk:

training: day off

Diet: free day
I took today off from the diet

Cardio:

captain piddles
02-16-2004, 11:36 PM
Febuary 17th, 2004
wt: 192lbs
Bf%: :micro:

training: day off

Cardio: treadmill 1 hour @3.0 mph

captain piddles
02-17-2004, 03:57 PM
Tuesday Feb 17th 2004

weight: 191lbs
bf%: :bang:

training:chest delt tricep


1) bench press 180x10 200x10 225x10 :)
2) incline bench 135x10 155x10 155x10 :)
3) db press 80x10 80x10 80x10 :D
4) delt raise side 30x10 30x10 30x10 :)
5) rev grip pressdown 40x10 50x10 50x10 :D
6) db tricep extention 40x10 40x10 :rolleyes:

time: aprox 50 min.
total volume: 16,000 lbs
VPM: 320 lbs


Diet: :bang:
just goes to show ya a few bad choices
can ruin a good day

cals = 2340
fat = 94 (36%)
sat fat = 24
carbs = 226 (38%)
fiber = 24
sugars = 34
protein = 150 (25%)

cardio: treadmill 1 hour @ 3.0 mph

captain piddles
02-18-2004, 11:07 PM
Febuary 18th, 2004
wt: 191lbs
Bf%: :confused:

training: day off

Diet:

cals = 2310
fat = 50 (19%)
sat fat = 16
carbs = 280 (48%)
fiber = 16
sugars = 49
protein = 199 (34%)

Cardio: treadmill 1 hour @3.0 mph

Relentless
02-19-2004, 07:34 AM
I know I've see that method of tracking total weight lifted somewhere, CP

where'd you get it?

captain piddles
02-19-2004, 05:59 PM
I think I got tracking volume from Fartbarker, He posted here a few years ago
the volume per min. thing I came up with, it kinda gives me an idea of the intensity
of the workouts, its probably done somewhere else so its not "my" idea, I just use it

captain piddles
02-19-2004, 11:06 PM
Febuary 19th, 2004
wt: 190lbs
Bf%: :windup:

training: day off

Diet:

cals = 2250
fat = 49 (19%)
sat fat = 17
carbs = 234 (41%)
fiber = 22
sugars = 62
protein = 217 (38%)

Cardio: treadmill 1 hour @3.0 mph :cool:

captain piddles
02-20-2004, 07:37 PM
Friday Feb. 20th, 2004
Weight: 189 lbs
bf%: :fart:


Training:

Back-bicep :

1) wide grip chins bwx5 bwx5
2) ez bar curl 80x10 80x10 80x10
3) lat pulldown 100x10 100x10 100x10 100x10
4) db curl 50x10 50x10 50x10
5) db row 80x10 80x10 80x10
6) shrugs 120x10 120x10 120x10

volume: 16,200lbs lbs
total time: 20min
VPM: 810 lbs

notes:

diet:

cals = 2690
fat = 70 (23%)
sat fat = 20
carbs = 303 (45%)
fiber = 31
sugar = 63
protein = 214 (31%)

cardio: 1 hour @3.0 mph

captain piddles
02-21-2004, 11:10 PM
Febuary 21th, 2004
wt: 191lbs
Bf%: :moon:

training: day off

Diet: Lost track but not too diferent from yesterday

cals =
fat = (%)
sat fat =
carbs = (%)
fiber =
sugars =
protein = (%)

Cardio: treadmill 1 hour @3.0 mph

captain piddles
02-23-2004, 07:04 AM
Febuary 22th, 2004
wt: 191lbs
Bf%: :clown:

training: day off

Diet: Lost track again

cals =
fat = (%)
sat fat =
carbs = (%)
fiber =
sugars =
protein = (%)

Cardio:none

the day before leg day Im not going to do cardio
so when I get in there I will be fully ready at 100%
Ive been having trouble keeping track of cals, I still eat
roughly the same but have had troulbe keeping the
numbers streight, Im gonna buy a "fat little note book"
from wallyworld to help, all the years of being a potsmoker
is catchin up to me, Im gonna have to start writing my name
in my undies in case I forget who I am :confused:

captain piddles
02-25-2004, 05:51 PM
Febuary 25th, 2004
wt: 192lbs
Bf%: :spam:


training: day off

Diet:
bad bad bad fats to high, protein too low :bash:

cals = 2180
fat = 90 (37%)
sat fat = 38.5
carbs = 238 (43%)
fiber = 30
sugars = 55
protein = 111 (20%)

Cardio: treadmill 30 min @ 3.0 mph

captain piddles
02-26-2004, 03:53 PM
Thursday Feb 26th 2004
weight: 191lbs
bf%: :whip:

training:

chest
1) incline bench 130x10 145x10 155x10 180x8
2) bench press 180x10 180x10 180x10
3) flat bench flies 50x10 50x10 50x10 50x10
4) db pullovers 40x10 40x10 40x10

time: 48 min ( lots of time between sets )
total volume: 13,800 lbs
VPM: 287lbs


notes:

Diet:

cals = 2245
fat = 92 (37%)
sat fat = 21
carbs = 171 (30%)
fiber = 13
sugars = 31
protein = 178 (31%)

cardio: 60 min @ 3.0 mph

captain piddles
02-27-2004, 07:44 PM
Febuary 27th, 2004
wt: 190lbs
Bf%: :strong:

training: delt

1) db press 50x15 50x15 50x15 80x10 80x10 100x7 100x6
2) delt raise side 30x10 30x10 30x10
3) delt raise front 30x10 30x10 30x10
4) delt raise rear 30x10 30x10 30x10
5) upright row 50x10 50x10 50x10

length: 20 min
total volume: 9350 lbs
volume per min: 467 lbs

Diet:

cals
fat (%)
sat fat
carbs (%)
fiber
sugars
protein (%)

Cardio: 1 hour @ 3.0 Mph

captain piddles
02-28-2004, 07:50 PM
Saterday Feb 28th 2004
weight: 190 lbs
bf%: :thumbup:

training: calves forearms

1) calf raise 225x10 225x10 225x10 225x10 225x10 225x10 225x10 225x10 225x10 225x10 225x10
2) wrist curls 50x15 50x15 50x15
3) hammer curls 50x10 50x10 50x10
4) reverse curls 50x10 50x10 50x10

time: 20 min.
total volume: 30,000 lbs
VPM: 1500 lbs


Diet:

cals =
fat = (%)
sat fat =
carbs = (%)
fiber =
sugars =
protein = (%)

cardio: treadmill 60 min @3.0 mph

captain piddles
02-28-2004, 11:17 PM
past few days I have been having a hard time tracking diet,
I have been eating the same just to busy to write it down,
need to make more of a commitment to do it,
its important

captain piddles
03-03-2004, 05:54 PM
March 3rd, 2004
wt: 187lbs
Bf%: :fart:
Sleep: 6hrs :cry:

training: back

1) lat pulldowns 100x10 100x10 100x10 100x10
* not bad cause they were light I had great form

2) shrugs 150x10 150x10 150x10 150x10
* I could feel a slight tearing sensation in my rear delt, kept going

3) seated row 100x10 100x10 100x10 100x10
*again these were light, focused on form and contraction

4) alt db rows (2x50lb dbs) 100x10 100x10 100x10 100x10
* not too shabby, great form

length: 20 min
total volume: 18,000 lbs
volume per min: 900 lbs
Pain/Soreness: triceps screaming

Notes: I was reading my old journal :read: and missed the quest for the heaviest weight, I think I might begin the push again, start from where Im at and go balls to the wall :whip: , we shall see

Diet:

best thing I ate today: low carb mint pattys :drooling:

cals 2310
fat 68 (26%)
sat fat 27.5
carbs 240 (41.5%)
fiber 20
sugars 23
protein 192 (33%)

Cardio:

captain piddles
03-04-2004, 06:00 PM
:cry:
got hurt at work tonight
:cry:
lower back
:cry:
everytime I get going good something happens to throw me off track
:cry:
Im gonna take two days off
and when I come back I will start over with the cutting routine
I will re-tool the workouts so that I will be pushing for more weight
like before
:cry:
hurts bad
:cry:
sucks big time
:cry:

captain piddles
03-05-2004, 07:07 PM
Friday March 5th 2004

still hurting but getting better

I expect to be ready to get working out again by monday
at the latest

my range of motion is increasing and the back spasms are
almost gone, Ive increased the carbs and protein to help
the healing prossess

Im just keeping my fingers crossed for monday

captain piddles
03-06-2004, 02:03 PM
Saterday March 6th 2004

things are healing really fast, :clap: :clap:
it dosnt hurt anymore
I will be doing cardio tonight

captain piddles
03-06-2004, 09:18 PM
Saterday March 6th 2004
wt: 192lbs
bf% :windup:

training: day off

Diet:
bad eating day the %'s were way off
getting it back under control

best thing I ate today: chicken quasadillios :)

cals 1270
fat 51 (36%) :cry:
sat fat 20
carbs 143 (45%)
fiber 20
sugars 26
protein 63 (19.8%) :cry:

cardio: 1 hour @ 3.0 Mph
( no pain )

captain piddles
03-07-2004, 11:16 PM
Saterday March 6th 2004
wt: 188lbs
bf% :clown:

training: day off

Diet:
eating better today
got 5 meals in, shooting for 6

best thing I ate today: fried chicken and taters

cals 1940
fat 61 (28%)
sat fat 14
carbs 184 (37%)
fiber 22
sugars 24
protein 163 (33%)

cardio: 1 hour @ 3.0 Mph
( no pain )

I want to be the enzyte guy on tv
he seems happy

captain piddles
03-07-2004, 11:17 PM
:hello:

captain piddles
03-08-2004, 08:48 PM
Monday March 8th 2004

weight: 187lbs
bf%: :whip:

training:chest delt tricep


1) bench press 135x25 200x10 210x10 225x5

2) flat bench flies 50x10 50x10 50x10
3) db press 50x12 50x12 50x12

4) delt raise side 30x10 50x10 50x10 60x5
5) tricep pressdown 50x10 60x10 70x10 80x5

6) rev. grip pressdown 50x10 50x10 50x10

time: aprox 50 min.
total volume: 17,200 lbs
VPM: 286 lbs

notes:
not bad, dropped the volume for more weight, gonna keep on pushing till I hit the big weight again
Im excited tommorrow I start boxing class, I think it would be a great addition to my training, we shall see

Diet:

cals = 1540
fat = 29 (16%)
sat fat = 14
carbs = 185 (48%)
fiber = 16
sugars = 31
protein = 134 (34%)

cardio: none

captain piddles
03-09-2004, 06:23 PM
Tuesday March 9th 2004
weight: 187lbs
bf%: :eek:

training: boxing class day :D

notes:

boxing was awsome :D

we did interval cardio to start
60 seconds jumping jacks
60 seconds pushups
60 seconds crunches
60 seconds running in place
60 seconds rest then repete

we did 4 sets of it then we were taught the stance and how to move and jab and punch

then we did 60 second rounds with the teacher with this pad on his hand and he would say jab jab 1-2 1-2 jab, it was so cool

then we did heavy bag work and then jump rope
or in my case trip over rope

all in all it was a great experiance, and I cant wait till fridays class

Diet: more baseline today, cause of boxing and treadmill

cals = 2820
fat = 102 (32%)
sat fat = 38
carbs = 253 (35%)
fiber = 16
sugars = 52
protein = 228 (32%)

cardio: 15 min Hiit Session

captain piddles
03-10-2004, 08:23 PM
Wednesday March 10th 2004
weight: 188lbs
bf%: :thumbup:

training: back / bicep

1) lat pulldowns 100x10 100x10 110x10 120x10
2) one arm row 120x10 120x10 120x10
3) seated row 135x10 135x10 135x10
4) ez bar curls 60x10 80x10 100x5
5) alt db curls 50x10 50x10 50x10

notes:
when I was doing lat pulldowns I kept coming up off the seat
I dont have the knee thingy that holds ya down, so for now I am gonna keep it at 100lbs and just increase the reps

Diet:
cals = 2610
fat = 66 (22%)
sat fat = 32
carbs = 294 (45%)
fiber = 25
sugars = 40
protein = 203 (31%)

cardio:

captain piddles
03-13-2004, 08:30 PM
Saterday March 13th 2004
weight: 188lbs
bf%: :cry:

training: Quads/calves/hammys

Squat :clap:
135x15
180x12
200x10
225x10
245x5

Standing calf raise :thumbup:
225x12
225x12
225x12
225x12
225x12

Leg extention :help:
135x12
135x12
135x12
135x12
135x12

leg curls :)
50x15
75x10
100x5

notes: nice workout :smoke:

Time: 25 min
Volume: 41,135 lbs
VPM: 2,056 lbs

Diet:
cals = 2460
fat = 72 (26%) :)
sat fat =27.5
carbs = 291 (47%) :evillaugh
fiber = 23
sugars = 104
protein = 155 (25%) :cry:

cardio:

captain piddles
03-14-2004, 11:04 PM
Sunday March 14th 2004
weight: 188lbs
bf%: :help:

training: none

Diet:
cals = 2080
fat = 50 (21%)
sat fat =21.5
carbs = 273 (52%)
fiber = 20
sugars = 97
protein = 133 (25%)

cardio: Hiit Style 1 mile alternating 3 mph and 8 mph every 1/8th of a mile

captain piddles
03-15-2004, 08:16 PM
monday March 15th 2004
weight: 187lbs
bf%: :hump:

training: Delt/traps

Seated Db Presses
50x15
50x15
60x12
80x10
100x5

Delt Raise Side
30x10
50x10
60x5

Bent Over Delt Raise
30x10
30x10
30x10

Upright Rows
50x10
60x10
70x10

Dumbell Shrugs
120x15
120x15
160x15

notes: :)

Time: 35 min
Volume: 12,520 lbs
VPM: 357 lbs

Diet:
cals = 3120
fat = 88 (25%)
sat fat = 42.5
carbs = 406 (52%)
fiber = 36
sugars = 85
protein = 184 (23.5%)

cardio: none

captain piddles
03-17-2004, 11:12 PM
Wednesday March 17th 2004
weight: 187lbs
bf%: :clown:

training: Cardio
1hr @ 3.0mph 3 miles 12 laps 384 cals 120 fat cals


notes:
cant figure out how to add yesterday's boxing workout to the journal.


Diet:
cals = 2610
fat = 54 (18%)
sat fat = 24
carbs = 310 (47%)
fiber = 28
sugars = 70
protein = 222 (34%)

captain piddles
03-18-2004, 07:00 PM
just got home and getting ready to go

gonna push hard tonight

captain piddles
03-18-2004, 08:53 PM
Thursday March 18th 2004
weight: 187lbs
bf%: ;)

training: chest/bicep/forearms

Bench press
10x180
10x190
05x200
05x210
05x225

Incline bench
15x135
12x150
10x160
05x180

Flat bench flies
10x50
10x60
10x80

Ez bar curls
10x60
10x80
05x100
05x100

Alt. Dumbell Curls
10x50
10x60
10x60

Hammer Curls
10x50
10x60
10x80

Wrist curls
15x60
15x60
15x60

notes: Felt sick through the last 1/2 of the workout, not sure why
felt like I was gonna projectile vomit like a firehose all over

Time: 60 min
Volume: 23,800 lbs
VPM: 396 lbs

Diet:
cals = 2462
fat = 90.5 (33%)
sat fat = 35
carbs = 207 (33%)
fiber = 18
sugars = 96
protein = 198.5 (32.25%)

cardio: none

captain piddles
03-19-2004, 06:11 PM
just finnished an hour long boxing class, it kicks ass
I am sooooo tired

captain piddles
03-24-2004, 07:50 PM
Ive been behind with my posting but I got a good excuse

captain piddles
03-25-2004, 07:18 AM
mud season is setting in and the bike is brand new, every chance I get Im gonna ride, I still am following the diet and routine but I have not much time to post and stuff

captain piddles
04-03-2004, 07:41 PM
still here