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DoUgL@S
05-16-2004, 09:41 AM
I have been here for almost a year. I guess its about time I start a journal.

I finished an HST cycle two weeks ago. I maxed out on bench a week ago and hit a PR of 295X1 :D . Maybe I could have done more but since I squashed my previous personal best I didn't want to push it with, and I could max out squat or DL because I hurt my lower back in my last HST workout of the 8 week cycle. I guess 28 WOs instead of 24 in 8 weeks takes its toll.

I'll start either WBB1 or a push/leg/pull on monday. But after a 1 1/2 weeks on not doing anything I thought I'd do upper body on Sat and lower body on Sun. I will see how squats and DL feel, but I know I will have to go real light for a while if at all for a while.

This was saturdays not so heavy workout (upper body):

pull ups (supersetted with dips)
bw-65X10, bwX8,8,6,6
dips
bw-65X10, bwX12,10,10,10
machine rows
160X10,10
bb bench
185X12,9
military press
115X12,10
db preacher curl
27.5X12
30X9
cable push down (each arm)
60X10,10
reverse grip bb curl
50X12
reverse grip push down(each arm)
50X10

I felt wore out after the first the pull up/dip superset, but it felt nice being back in the gym.

DoUgL@S
05-17-2004, 10:24 AM
I didn't get too work out sunday. Cleaning the house took longer than I thought. Needed to put together a presentation for today (Monday). About 6 hours of sleep, feel kind of hyperactive (weird?).

DoUgL@S
05-17-2004, 03:22 PM
I knew my back would hinder my leg workout, but man am I humbled. I felt me lower back on every movement at least a little. I only felt pain on the very bottom of the squat motion, not crippling pain but enough to prevent me from even trying 135. So weak. :cry: I don't even deserve a PWO shake! But I had one anyway. :moon:

squats
45 X15,15, 105X15,15,15
leg press
200X20,20,20
standing military press (I don't know why)
100X10,10,10
calf raises (using leg press machine)
200X15(both),15(L),15(R),15(L),15(R),15(L),15(R)
leg extensions
200X15,13
leg curls
110X15,13

Edit:
diet
meal 1: Shake (1.5 scoop Nitrean, 0.5 cup oats, 1.5 tbsp Natty PB, 4 strawberries)
meal 2: Egg and Turkey breast sandwich on WW bread
meal 3: PWO shake (1 scoop Nitrean, 30g dex, 5g creatine)
meal 4: 1 bagel, 1 cup cottage cheese, 5 fish oil caps, 1 multivitamin
meal 5: Chicken stirfry with vegetables and rice
meal 6: Egg and Turkey breast sandwich on WW bread
2533 cals, 244 prot, 229 carbs, 71 fat

DoUgL@S
05-18-2004, 07:54 AM
Got 7 hrs of sleep. Woke up twice. :scratch:

For those who will look at this journal I will TRY and post diet as well as exercise and sleep patterns. I began to keep my diet on fitday, I'll attempt to keep the diet up to date in this journal.

DoUgL@S
05-18-2004, 09:29 PM
Training
Day off. Unless you include a bunch of walking to and from the lab.

Diet
meal 1: ECA 30 min b4 1 cup 2% milk (woke up early to do laundry - wasn't too hungry).
meal 2: Scrambled eggs with ham, 0.5 cup of oats and 1 tbpn honey
meal 3: Opticen in 1 cup 2% milk
meal 4: ECA 15 min b4 pb sandwich on WW bread with strawberries and 2 fish oil caps.
meal 5: 3 turkey breast slices, 2 oz string cheeses and 1 oz sun chips
meal 6: 1 cup lowfat cottage cheese, 0.5 cup of oats, 2 tbsp pb and 4 fish oil caps.
meal 7: pb sandwich on WW bread with strawberries and Nitrean mixed in Low carb Milk
2953 cals, 262g prot, 258g carbs, 106g fat

It appears that Sunday's massive binge has done a number to my appetite. I was at 1500 or so calories then I devored 3 of those pizza hut 4 for alls, a few beadsticks, a couple of slices of cheese pizza. That was another 2500 or so for a grand total of 4000 give or take. Not a lot mind you but a lot in one sitting.

I have begun taking a ECA stack 2 X a day instead of thermocin and it seems to suppress my apetite more. On the thermocin I was averaging 2800-2900 cals per day. I will have to see if that changes with the ECA. I am mostly taking it to take advantage of the much talked about nutrient partitioning effects. Although my gut probably would benefit from the appetite suppression.

DoUgL@S
05-19-2004, 02:32 PM
Wed May 15

Thought I'd give a push/leg/pull a try so I can work out 3 consecutive days. Next week WBB1 or a modified version of it.

bb bench
135X10
205X10
240X7.5,6,4.5
db incline press
90sX2 ( :scratch: )
80sX5,4
dips
bw+45X6,6
French Press
75X9,8
reverse grip tricep pushdown
45X6 ea. arm
dips
bwX10

~about 40 min or so. BTW by .5 reps I mean a failed rep.

The bench press took a lot out of me. I am thinking I did not rest enough between sets and/or exercises. I usually train with a partner and we will do antagonistic muscle groups one after the other. i.e. bench then pull ups, to give the the chest, tris a little breather while we use the back, bis.

Diet will follow. . .

Edit:

Diet
meal 1: ECA 30 min b4 Turkey ham and cheese on an english muffin.
meal 2: PWO 1 scoop Nitrean, 3 tbsp gatorade and 5 g creatine
meal 3: 1 cup cottage cheese, strawberries, banana, strawberry preserve and walnuts.
meal 4: ECA 30 min b4 Turkey, cheese and avocado sandwich on WW bread.
meal 5: 2 1/4 lb beef patties, tomato, lettuce and catsup
meal 6: Turkey ham, egg and cheese on an english muffin. 5 fish oil caps.
2695 cals, 202g prot, 236g carbs, 111g fat

Shark
05-19-2004, 03:34 PM
First :spam: !

Good luck with your journal, i just started mine and it really helps me keep track of my progress.

DoUgL@S
05-19-2004, 04:19 PM
Cool, Spam. :whazzup: Spam sounds kind of good right now. I better go eat something. :burger:

DoUgL@S
05-19-2004, 04:20 PM
First :spam: !

Good luck with your journal, i just started mine and it really helps me keep track of my progress.

:hello: And thanks for stopping by. Don't be a stranger.

DoUgL@S
05-21-2004, 01:22 AM
Slept 6.5 hrs and only got up once. I've become a very light sleeper since becoming a dad but I can usually sleep through the night. Will analyze this at a later date.

LEG DAY
squats
135X10,15,15,15
leg press it says squat press on the machine but an angled leg press
200X20, 300X20,20,20
calf raises (using leg press machine)
300X20,20,20
leg extensions (supersetted w/ leg curls)
225X13,11.5
leg curls
125X13,11.5

DIET
meal 1: ECA 30 min b4 Shake (1.5 scoop Nitrean, 0.5 cup oats, 1 cup 2% milk, 0.25 cup blueberries), 5 FOC, multivitamin
meal 2: Turkey, cheese and avocado sandwich on WW bread ECA 1 hr after
meal 3: 1 can albacore tuna, 1 tbspn mayo, 1 cup of lettuce, onions and tomatoes
meal 4: pb, banana and strawberries on WW toast and a 1.5 cups of carb conscious Dairy Beverage
meal 5: 1 grilled Chicken breast, 0.5 cups oats, 0.25 cup blueberries, 25 g dextrose. ECA 30 min after
meal 6: PWO shake (1 scoop Nitrean, 25g dex, 5g creatine)
2504 cals, 232 prot, 231 carbs, 78 fat

MISCELLENEOUS (I hope that is spelled right, sooo tired)
Back still hurts at the bottom of the squats but there is an improvement since the last leg day. I still feel like a wus though, I am nowhere near were I was before the injury and it feels like I have a long way to go. On the good side my legs feel like jello, that means they got a decnt workout.

I usully only take 2 ECAs, but I took the third to help me through the workout. I do not usually work out at night and I have not been sleeping well lately.

Good night all. . . I need to sleep. Job interview early tomorrow and I have to get mini me ready for school.

SquareHead
05-21-2004, 02:09 AM
Diet looks realy solid bro! Good job stick with it, what is your weight gain like? Did you say this was your second cycle of HST?

Word Out cat daddy stay down, black powder.

DoUgL@S
05-21-2004, 08:42 AM
Welcome SquareHead. "Newd Poster," thats funny.

I am actually going to go back to WBB1 for 6-8 weeks and then I will probably do another HST cycle. As far as gains go I did not gain any weight,. Stayed the same but got a lot stronger. I think I over did it though I worked out 3 extra times and it took its toll and probably ate into my gains. Also my diet was not all that great dusring the HST cycle which probably also limited gains.

Frozenmoses
05-21-2004, 10:56 AM
Nice journal, doug. Your diet looks really well planned. That's an awesome bench you've got, how old are ya?

DoUgL@S
05-21-2004, 01:08 PM
Welcome FroMo or Chuy (what do you prefer?). Thanks for stopping by.

Thanks for the complements. My diet is good so far. No real plan, though. I just take what we have in the house and try to make a meal roughly 500 cals with 30-40 g of protein. I am trying to eat well. Before starting this journal I would eat below maintenance for two or three days and then a day were I would be OK and screw thing up in one or two unplanned meals (BINGE :burger: ). I am trying though. Wish me luck.

I am 27. I was pretty surprised when I maxed out. I knew I could get at least 245. I tried 275 and it feelt easy so I gave 295 a try and it went up.

DoUgL@S
05-21-2004, 01:28 PM
I started this journal with no real goal in mind. I just wanted to keep track of things and get a chance to get some constructive criticism. I am going to mull things over and come back with some real goals on monday. Everyone needs goals and I have learned in these forums that having NO goals is a dangerous recipy for spinning your wheels and not getting anywhere. Very general goals body recomposition, loose fat gain muscle. Specific goals coming soon. Stay tuned. Same WBB time, same WBB channel. Maybe not the same time.

DoUgL@S
05-22-2004, 01:48 AM
Friday, May 20, 2004

SLEEP

6 hrs

DIET

meal 1: ECA 30 min b4 Shake (1.5 scoop Nitrean, 0.5 cup oats, 2 tbsp Natty PB, 0.25 cup blueberries)
meal 2: 1 cup cottage cheese, 1 cup pasta, 0.25 cup spagetti sauce, 5 FOC
meal 3: ECA 15 min b4 Ham, cheese and egg sandwich on WW bread w/ catsup and spicy mustard.
meal 4: 4 string cheeses, 1 apple
meal 5: Ham, egg and cheese on English muffin. ECA 1 hr later.
meal 6: 1 scoop nitrean, 1 tbsp pb and 1 cup of milk
2616 cals, 225 prot, 216 carbs, 99 fat

TRAINING

Today was supposed to back day. Tommorrow will now be back day.

MISCELLANEOUS

Meal 1 and 2 were too far apart damn interview. 5 hrs between meals. Sooo hungry. Interview went well. They are willing to pay for certifications I could use. We will see, it sounds as if they want me to work on commission. Not really my cup of tea. Went to see Shrek 2 with the wife and the munchkin so meal 4 is pretty good considering all the stuff they sell at the theaters. I sneaked it in. I was supposed to train tonight ergo the ECA late in the evening, but I had to wait up for my brother in law to drop off something and he did not show up until (you guessed it) about 20 minutes before the ARC (anteater recreational complex) closed.

SquareHead
05-22-2004, 05:38 AM
Sounds good. Hst can get boring if you dont break up the cycles with regular training between. Though I am surprised that you gained strength not weight through the HST. Its generally not a stregnth increasing program, hence the "ST" specific training. For your next HST since you are counting cals if I was you I would find out what my maint calories are during this off HST time frame. Once you have that take some before measurements (more accurate than the scale) eat over maintenance through out the HST really concentrate on nutrition and when it's over and you remeasure I think you'll found that you have grown.

DoUgL@S
05-22-2004, 10:06 AM
Thanks for the pointers.

The reason for the strength increase, in my opinion, was that I did the cycle with a training partner which I normally do not have. I was able to push myself, and on occasion he would push me too so it worked out.

Its pretty intense and I may not have been eating enough. It does take a toll. I did not do any cardio exept for the occasional bball game. My partner who is normally a cardio-a-holic did not do any because the workouts were hard and often. Next time I will eat above maintenance.

Oh there was more than one instance that I ended up doing 4 workouts per week instead of three.

Focused70
05-22-2004, 11:17 AM
Yay, another journal for me to read. :)

:spam:

Soba

DoUgL@S
05-22-2004, 02:18 PM
Yay, another journal for me to read. :)

:spam:

Soba

Welcome Soba. Thanks for the spam.

DoUgL@S
05-22-2004, 02:58 PM
Friday, May 21, 2004

SLEEP

5.5 hrs in laws came LATE, son woke up EARLY

DIET

meal 1: ECA 30 min b4 1 cup Lowfat Cottage Cheese, 0.5 cup oats, 5 strawberries and 5 FOCs.
meal 2: 1 scoop Nitrean then 30g gatorade powder
meal 3: Post-WO Shake (2 scoops Nitrean, 50 g dextrose, 5 g creatine) and 5 FOCs.
meal 4: Turkey burger (6 oz turkey ground beef, 1 oz cheddar cheese, 2 WW bread slices, tomato, lettuce and spicy mustard). ECA 30 min later.
meal 5:
meal 6: half rotisserie chicken, 8 potatoe wedges, 2 tbsp catsup, French bread
3118 cals, 258 prot, 282 carbs, 105 fat

TRAINING

DL (wanted to see where I was at. . .disappointment my new mistress :sad: )
8X45, 10X135 note:it bugged my back enough for me to stop.
pull ups (grip)
bwX9 (wide),8.5 (narrow),6.5+2 negs(parallel), 4.5+2 neg (palms facing me)
cybex rear delt/row
165X5.5 (rd),10 (row), 175X8 (row), 150X7.5 (rd)
barbell curl
80X6
75X8
db hammer curl
40X5.5, 35X2.5 (drop set)
35X6.5
lat pull down
200X10

MISCELLANEOUS

Took my son and in-laws so that both he and my sis in law coud learn how to ride bikes. Then we continued to walk around. We were there for 3+ hours. I missed meal 5 and ate a lot for meal seven. I will consider this my cheatmeal. I had to estimate the values for meal six. I overestimated a bit.

DoUgL@S
05-23-2004, 04:25 PM
Sunday May 23, 2004

Day Off

SLEEP

11 hrs :omg: I havent slept that long since high school. Still felt tired though. Too much sleep? :scratch: or body just catching up on its rest?

DIET

meal 1: ECA 1 hr b4 Shake (1.5 sc Nitrean,0.5 c oatmeal, 0.5 c blueberries, 1.5 tbsp PB).
meal 2: Ham, egg and cheese sandwich on english muffin with hot mustard. 5 FOCs.
meal 3: Chicken Breast, cheddar, lettuce and tomato on WW bread with hot mustard. 1tbsp gatorade powder and 5 g of creatine about 30 min b4.
meal 4: METRx Protein Plus bar
meal 5: cornish game hen in spicy tomato sauce and fried beans
meal 6: 1 c cottage cheese, 1 oz of walnuts and 4 oz strawberries
2965 cals, 283 prot, 221 carbs, 109 fat

TRAINING

none.

MISCELLANEOUS

Lazy day. Have to take the company back to L.A. and help my bro-in-law's wife with her Ochem :whip:. What fun. . . she thinks she knows it all :study: , even though she failed her first test :moon:. Wish me luck guys and girls.
*edit: She wasn't there. :D But my Lakers lost :confused: . They sucked last night. For those of you wondering why meals 4 and five aren't up to snuff, here goes. Left kind of in a hurry so I stopped by a trader joes and got the bar with the most protein. I did pretty good in terms of meal 5. My inlaws are mexican so empty carbs (tortillas and the such), rice and beans and best of all fried carbs are always on the menu. I think I did pretty good.

DoUgL@S
05-24-2004, 12:49 PM
Mon May 24, 2004

GOALS

One goal for the time being is to determine my maintenance calories. Without this making other goals i.e. bulking or cutting would be pointless. I have noticed that I have lost some weight, weighing in at 197+/-0.5. BF is approx 13-14%. That means I am not eating enough according to fit day the daily intake for the last week has averaged around 2800. I am going to try ~3000 cals and see how that goes.

Aside from that work out HARD and eat CLEAN (mostly).

SLEEP

7 hrs

DIET

meal 1: ECA 30 min b4 1.5 scoop Nitrean, 0.5 cup oats, 1.5 tbsp Natty PB, 0.25 c blueberries and 5 FOCs.
meal 2: Ham, egg and cheese on english muffin with hot mustard. 4 oz strawberries.
meal 3: will be 1 can albacore tuna, 1 c pasta, 1 tbsp mayo, lots of mustard, lettuce and lemon. ECA 30 min after.
meal 4: 10 oz ground turkey, 1 c pasta and 0.25 c pasta sauce
meal 5: 1 c cottage cheese, 2 tbspn strawberry preserves and 15 g walnuts.15g gatorade powder and creatine.
meal 6: 1.5 scoop nitrean and 1.5 tbsp pb and 5 FOCs.
2979 cals, 276 prot, 226 carbs, 111 fat

TRAINING

Its supposed to be the beginning of WBB1 but my lats, back and bis are still hella sore. I might do one more push/leg/pull. Or just begin WBB1 tomorrow. I'll keep you posted. *edit: tomorrow it is. 1st thing in the am. I'll just workout Tues, Thurs, Friday so I can get the whole weekend to rest up*

MISCELLANEOUS

I am just sitting here waiting to eat that last meal. Wrastlin just happens to be on TV. Those guys are HUGE. Vince probably has Test on tap for these guys.

JustinF
05-25-2004, 07:07 AM
:spam:

Journal looks good.

Yeah, the Lakers sucked ass the other night. Horrible showing. They'll make it up though.

ericg
05-25-2004, 07:41 AM
Go Wolves!!

DoUgL@S
05-25-2004, 01:04 PM
:spam:

Journal looks good.

Yeah, the Lakers sucked ass the other night. Horrible showing. They'll make it up though.

:hello: Welcome. Thanks for the spam. Lakers in 6, no way the wolves pull it out. :thumbup:

DoUgL@S
05-25-2004, 01:06 PM
Go Wolves!!

:hello: Eric I will welcome you despite your poor taste in teams. J/K The wolves are pretty awsome this year. Thanks for dropping by. Do not be a stranger.

DoUgL@S
05-25-2004, 07:15 PM
Tues May 25, 2004

SLEEP

6 hrs. woke up twice.

WEIGHT

195.0 lbs 1st thing in the morning on my tanita. Funny thing is that after relieving myself I was 195.4 lbs. Must have been all that water I drank with my ECA. If I loose anymore weight this week then I am going to raise cals to 3300.

DIET

meal 1: ECA 30 min b4 1 English muffin, 1/2 lf banana, 1 c cottage cheese, 1 tbspn strawberry preserves and 5 FOCs.
meal 2: 8 oz top sirloin, 2 eggs and 2 tbsp A1 sauce. (this was GOOD! )
meal 3a: half of 1.5 scoop Nitrean, 0.5 cup oats, 1.5 tbsp Natty PB, 0.25 c blueberries and the other half of the banana.
meal 3b: the rest of it.
meal 4: Ham, egg and cheese on french bread with hot mustard. ECA 1 hr later.
meal 5: 1 can starkist chunk light and 0.5 c pasta.
meal 6: PreWO shake (25g dex, 1 sc Nitrean and 2.5g creatine).
Meal 7:None
2571 cals, 245 prot, 226 carbs, 75 fat

TRAINING

No weights. :( But I did get a workout. Cardio of sorts. Very intense. :D


MISCELLANEOUS

I am not so hapy with my diet today. The first two meals were 4 hrs apart, about an hor more than I would like, and boy did my stomach let me know. I was starving. Meal three was split up only because I am apparently the only one in the lab that knows how to work an inkjet or the only one dumb enough. . . I mean willing to troubleshoot. Oh well. My last three meals will be 2 hrs apart to compensate and to hit my 3000 cals. *edit: no meal 7, DOH!*

I am looking forward to tonights session. Have not done WBB1 in over 3 months. I actually like it. Probably start of following it to the letter, then eventually train Mon heavy chest/light back, Tues Heavy legs/light shoulder, Thurs light chest/heavy back, and Fri light leg/heavy shoulders. We will see. Depends on how my back progresses.

ericg
05-26-2004, 05:38 AM
Well looks like the Lakers will continue to get ALL the calls while they are in LA. The Wolves have to pull the next one off in LA if they are to have a chance. BTW my team is the Spurs, but I like other teams as well (Pistons, Wolves, Mavs, Kings) just not the Lakers.

Your diet looks pretty tasty. How did last nights session go???

Focused70
05-26-2004, 09:40 AM
Cardio is teh uber. heheheh.

Stash

DoUgL@S
05-26-2004, 11:12 AM
Eric: All the calls? Didn't you see Shaq being fouled ALL game. Well, after giving it some thought ur right. By not calling the fouls and sending Shaqzilla to the line they helped the lakers. No workout last night. thats 3 days without iron. So naughty. *edit: I do have other teams that I like but they suck this year. I've been a laker fan since Magic vs Bird.*


Stash: Yup cuddling is teh ubber. I was being facetious. My wife is pregnant and I have a 5 year old. So cuddling is as good as it gets. But it sounded good to me too. :angel:

Wed May 26, 2004

SLEEP

7.5 hrs. woke up twice, bathroom breaks. I did drink a lot of water.

WEIGHT

194.0 lbs 1st thing in the morning on my tanita. Can it be that 4 days of no stimulus, muscles are releasing some water? I am workin out today, we will see.

DIET

meal1: 1 c 2% milk, 0.5 c oats, 0.5 c blueberries, 1 sc Nitrean, 2 tbsp PB.
meal2: pre-during-post workout shake (2 sc Nitrean, 50 g dex, 5 g creatine). Also needed 2 servings gatorade powder (2 2/3 tbsp).
meal3: 1 c cottage cheese, 1 oz walnuts and 1 banana.
meal4: pb (Jiff :eek: ) sandwich with strawberries on WW bread.
meal5:ECA 10 min b4 lean steak and cheese sandwich on WW bread with lots of mustard. (Yum! No, really. Very tasty)
meal6: dos tacos de carne azada y uno de carnitas. OH yeah!
3435 cals, 292 prot, 275 carbs, 128 fat

WORKOUT

DL
barX10
105X10
155X10,10
bb bench
135X10
185X10
Lat pull down
240X13.5
bb bench
240X5.5,4.5
pull ups
bwX9.5,8
Lat pull down
250X9.5
cybex inc press
225X10,8.5
machine rows
165X12
175X8
dips
bw+45X9.5,6

About an hour. I can do DLs! :clap: Just the fact that I can go through the ROM is exciting. I think that doing the deads, light as they were, and that first lat pull down affected my bench.

Why so erratic? Well I ran into my WO partner at the gym by coincidence. His shoulder is bugging him from softball thus no pressing motions. So I was getting my pressing motions in as we did back.

MISCELLANEOUS

My chunky friends huge leg vein was starring at me.

*edit: my wife is a teacher. she convinced me to go to her Open House. Just so happens the munchkin fell asleep. So I had to stand guard by the car. It was only an hour and the parents are just there to see their kids work. As always every single parent begins to try and get her to discuss how their kids are doing. That is a no-no. tuttut

Anyway, we are there longer than anticipated. I was starving but lucky for me we were in santa ana, and there is good mexican food right down the street. Needless to say I did not need to incorporate a 7th meal to make up for the lack of calories yesterday. :burger: *

Focused70
05-26-2004, 11:18 AM
WORKOUT

DL
barX10
105X10
155X10,10


:eek:

I wonder if that's a sign from god. They say there are lots of signs in the end times. heh.

Nice back and chest effort, mang.

Stash

DoUgL@S
05-26-2004, 12:30 PM
Thanks StashDaddy. The DL is so frustrating right now. I was doing sets of 315 for 5 bad form and all. I was even able to get 350 up once. I thought I needed work b4 but now I guess I get to start from scratch and work on the form.

*edit: Sign from God? Please elaborate*

Focused70
05-26-2004, 12:51 PM
From about page 6 of my journal:


....Spotter was doing deads, first time I've ever seen anyone in my gym do deads. :eek: I wonder if that's a sign from god.

Refers to my being cautious in not having done deads yet. I think Patty mentioned something about recommending doing them early on...yeah I'm a wuss.

Stash

WillKuenzel
05-26-2004, 02:05 PM
Good that you are working on the deadlift form. Its that important! It'll get back up quick enough though, everybody has to start somewhere.

JustinF
05-27-2004, 05:35 AM
Nice session man! I agree get that form to 100% before going heavy!

DoUgL@S
05-27-2004, 11:06 AM
StashDiesel (in training): Do DEADs, with or wothout Natalia. :angel:

HomeSlice: appreciate the input. I guess its one of those things you don't think about untill something happens. My form was not horrible but definitely needs improving. :study:

J: thanks for the props. :D

5/27/04

SLEEP

8 hrs.

WEIGHT

No tanita today. Wife has it in her classroom. Her open house had a space theme. Kids and parents were supposed ot figure out how much they would weigh on other planets. Pretty cool.

DIET

meal1: ECA 30 min b4 Shake (0.5 c oats, 0.25 c blueberries, 1 sc Nitrean, 2 tbsp natty sunflower seed butter).
meal2: Ham, cheddar and tomato on WW bread. 5 FOCs. 1 muli-vitamin.
meal3: el pollo loco 3 pc chicken meal with beans and vegetables. ECA 1 hr after.
meal4: 1 serving Opticen, 1 can tuna and 5 FOCs.
meal5a: 0.5 c cottage cheese with 1 tbsp straberry jam. 15 g gatorade powder.
meal5b: PWO shake (1 sc Nitrean, 25 g dex, 5 g creatine). 30 g gatorade powder.
meal6: 38 g cashews, 1 c 2% milk and a c of cottage cheese.
3014 cals, 295 prot, 252 carbs, 93 fat

WORKOUT

ATF squat
barX15
135X15
185X15, 1 (aborted set. got a cramp on back inner thigh.)
cybex plate loaded squat press
400X15,15,10
leg ext
250X10.5,10
leg curl
130X10.5,10
Standing calf raises
bw+50X10(R),10(L),10(R),10(L)
250X10

MISCELLANEOUS

Wan't supposed to do legs til saturday. I told my old workout partner I might meet him. I might go anyway and just do light squats.

Never done ATF squats. :omg: They is da bomb. Have always gone parallel. The good news is that my back did not bother me to much. Still have some residual soreness. The bad news is they gave me a cramp. note to self: drink more water before you head to the gym.

I wanted to do some SLDL but back still felt tender with this movement.

Legs felt like J-E-L-L-O. I am going to pay tomorrow.

Focused70
05-27-2004, 11:47 AM
Patience, young Padawan. :D

Tell you what, I'll do deads if cphafner agrees to become my training coach when he moves back to NYC later this summer. (Someone has to watch over me to make sure I don't eff myself. heh.)

StashDoritos

JustinF
05-28-2004, 03:33 AM
Nice work. Cramps suck in the middle of a set!!

DoUgL@S
05-28-2004, 11:12 AM
Soba: Well lets get him to NY then. If not use the force. :D

J: It's the first time I've ever gotten them during squats. I think its a combination of 1) doing them ATF, 2) not having done squats for a while and 3) to quote the waterboy "da dehydration." His pappy died of it you know.

5/28/04

SLEEP

5.5 hrs.

WEIGHT

No tanita today. Again. :(

DIET

meal1: ECA 30 min b4 Shake (0.5 c oats, 0.25 c blueberries, 1 sc Nitrean, 2 tbsp natty PB). 5 FOCs. 1 muli-vitamin.
meal2: Ham, cheddar and tomato on WW bread with 1/2 tbsp of mayo.
meal3: Ham, egg and cheese sandwich on WW bread.
meal4: 1 can albacore tuna, 1 tbsp olive oil and 1 oz walnuts.
meal5: 1 serving opticen, 25 g dex, 1 tbsp pb and 5 FOCs.
meal6: fell asleep :(
2505 cals, 232 g prot, 163 g carbs, 102 g fat

WORKOUT

Maybe my first visit to the temple of curl jockeys, plus some tris and sholders sprinkled in. ;)

*edit: didn't get into the gym fell asleep :( *

MISCELLANEOUS

My legs feel ok today. That means that it was a pretty decent workout and I better beware tomorrow. When I have a good workout, it takes me 2 days to get sore (really sore).

Focused70
05-28-2004, 11:34 AM
That's the myth about DOMS, I guess, is that you feel it the day after.

hah. nice effort, DM.

StashDoritos

DoUgL@S
05-29-2004, 03:01 PM
StashZilla: I feel em 2day. Glutes feeling the DOMs bigtime.

5/29/04

SLEEP

8 hrs.

WEIGHT

No tanita today. Again. :mad: note to self: do not let wife borrow scale anymore!

DIET

meal1: ECA b4 Shake (1 c whole milk and 1 sc Nitrean). 1 c honey bunches of oats with 0.5 c milk. 5 FOCs. 1 multi-vitamin.
meal2: Ham, cheddar and tomato on WW bread.
meal3: 5 little caesars pepperoni pizza slices.
meal4: ECA b4 1 c frijoles con queso fresco.
meal5: 0.25 c beans and multigrain bread
3108 cals, 231 g prot, 338 g carbs, 96 g fat

WORKOUT


MISCELLANEOUS

Glutes. . . they hurt so good.
*edit: Meals 3-5 were at the in-laws. It was either eat that or starve. I choose EAT. pizza, i feel so naughty.

also, power was out sat, sun. ergo no internet. that sucked*

DoUgL@S
06-01-2004, 12:18 PM
5/30/04

SLEEP

? hrs.

WEIGHT

??? lbs.

DIET

meal1: ECA b4 albacore tuna sandwich (with 1 tbsp olive oil) on WW bread.
meal2: Red robin monster burger.
meal3: Shake (1 sc Nitrean, 0.5 c oats, 0.25 c blueberries, 1 tbsn pb) and 5 FOCs.
meal4: pb and strawberries on WW toast.
meal5: 1 fuji apple and 6 costco sized strawberries.
meal6: Egg and ham sandwich on WW bread. 5 FOCs.
2628 cals, 197 g prot, 221 g carbs, 104 g fat

WORKOUT


MISCELLANEOUS

2 cheat meals in two days.

DoUgL@S
06-01-2004, 12:53 PM
5/31/04

SLEEP

8 hrs.

WEIGHT

??? lbs.

DIET

meal1: ECA b4 Shake (1 sc Nitrean, 0.5 c oats, 1 tbsp pb and 4 oz straberries) and 5 FOCs.
meal2: PWO shake (1 sc Nitrean, 50 g dex, 5 g creatine).
meal3: Ham and cheese on WW bread.
meal4: ECA b4 Panda express. Orange Chicken, steamed rice, kun pao shrimp, asparagus shrimp and a few noddes thrown in.*
meal5: same as meal 1 w/o FOCs.
meal6: 1 c cottage cheese, 1 fuji apple and 1tbsp pb. 5 FOCs.
3363 cals, 199 g prot, 371 g carbs ( :eek: ), 119 g fat
*this meal will be estimated. overestimated just a tad so the totals are not entirely accurate today :( .

WORKOUT

bp
barX10
75X10
105X6
135X6
165X3
195X3
225X3
255X3
285X1
300X0.5 **
inc dp
80sX8,7.5
dips
bw+45X10,6.5
preacher curls
75X10 (wide grip)
85X6 (close grip)
db hammer curls
40sX8
40sX3.5, 35sX3, 30sX2.5 - drop set

done and done.
**I do not know if I would have gotten it anyways, but something really erks me. I know I did not rest enough between sets, I know I could have planned better but to miss because of the spotter really sucks. It was the am so not many people in the gym. I see someone that looks like he works out so I ask him for a spot. I unrack it and he grabs it and holds it ( :scratch: ), at this point I should have just reracked but I attempted it, so he lets it go and I begin the descent. As soon as I touch my chest I know its not going up. WTF? Its like my arms lost tension and I had no power. Grrr!

MISCELLANEOUS

3 cheat meals in two days.

Decided to change up the routine and incorporate some stuff I read at westside. If I am going to incorporate it I need to read and plan better.

I wanted that 300X1. So Mad. :mad:

DoUgL@S
06-01-2004, 11:23 PM
6/01/04

SLEEP

7 hrs.

WEIGHT

???

DIET

meal1: ECA b4 Shake (1 sc Nitrean, 0.5 oats, 2 tbsp PB, 1 tbsp honey and 100 g strawberries). 5 FOCs. 1 multi-vitamin.
meal2: Ham and cheese sandwich on WW bread.
meal3: 10 oz chicken breast sauted in olive oil and 6 oz brocoli.
meal4: ECA b4 Shake (2 sc Nitrean, 0.5 oats, 1.3 tbsp PB).
meal5a: Ham and egg sandwich with catsup and mustard.
meal5b: 15 g gatorade powder and 5 g creatine.
meal6: 1 c cottage cheese, 1 fuji apple and 5 FOCs.
3013 cals, 292 g prot, 258 g carbs, 94 g fat

WORKOUT


MISCELLANEOUS

Chest and front delts are hurting. Bis are feeling it too.

Its nice to be posting again. Legs tomorrow. After my job interview. wish me luck.

Saint Patrick
06-02-2004, 12:00 AM
meal6: dos tacos de carne azada y uno de carnitas.

How do you calculate the macros & cals for that?

DoUgL@S
06-02-2004, 12:15 AM
I looked up different carne azada recipes on the net and took and average. Same for the carnitas. Not perfect but pretty close. The tortillas were handmade but not that different from guerrero and mission tortillas. Man were they good. Next cheat meal tacos de buche. :D

DoUgL@S
06-02-2004, 11:31 PM
6/02/04

after picking ST's mind and reading up a little on the rest pause (RP) technique, I decided it would be a good way to make sure I do the # of reps I intended to.

SLEEP

6 hrs.

WEIGHT

???

DIET

meal1: ECA b4 Shake (1 sc Nitrean, 0.5 oats, 2 tbsp PB, 1 tbsp honey and 100 g strawberries). 5 FOCs. 1 multi-vitamin.
meal2:
meal3: hamburger (2 sirloin patties, 2 WW bread, tomato, lettuce, onion and catsup).
meal4:
meal5: 6 chicken thighs pan fried in olive oil and spagetti in pasta sauce and sour cream. (da wifey cooked today - mmm, goood)
meal6: 4 eggo waffles with syrup. DOH!
meal7a: pre-WO shake (1 sc Nitrean, 20 g dex, 5 g creatine).
meal7b: 30g gatorade powder and 5 g creatine.
meal7c: 1 sc Nitrean and 5 FOCs.
3692 cals, 302 g prot, 330 g carbs, 127 g fat

oink, oink! where is the piggy smily? empty cals are the shizzle. NOT. stupid waffles. :mad:

WORKOUT

ATF squat
barX6
105X6
135X3
165X3
195X3
225X3
255X3
270X3
285X1
seated military press
barX10
115X10
135X8,6RP2
SLDL
135X10
185X10,10
cybex seated leg press
250X10
400X8,8
standing db shrugs
90sX10,10
Standing calf raises
300X15,12.5,7.5RP3

MISCELLANEOUS

Diet went to ****. Had an interview. Forgot meal2 on the kitchen table. Grrr. Got home starved and had meal3. Had to skip meal4 bc work piled up. Grrr. Bought eggo waffles for my son. It's true you cant eat just one. :( More later. . .

form suffered on the third rep of 270 and I used my back more than I wanted to, felt a little tight.

unracked 300 but decided not to push it because of the last rep of 270.

edit: was tired yesterday. I forgot to rant. so here goes. . . I am pressed for time yesterday so of course when its time to do the leg press theres a uy talking to his buddy sitting on the 45 degree. I do other stuff, then there is another guy doing reps of 50 or 100 with no weight. So I decide to do the cybex leg press and find that I can't do nearly as much on that. Oh well. That will teach me to get to the gym ony 1 hr and fifteen before they close.

Saint Patrick
06-03-2004, 12:09 AM
I looked up different carne azada recipes on the net and took and average. Same for the carnitas. Not perfect but pretty close. The tortillas were handmade but not that different from guerrero and mission tortillas. Man were they good. Next cheat meal tacos de buche. :D

Could you post the Nutrition info you came up with so I can add it to my Fitday Foods? Thanks.


BTW is that Gambit in your avatar?

DoUgL@S
06-03-2004, 01:23 AM
Again this will not be 100% accurate but it gives me a ballpark figure. I'll post it in your journal also. Hope it helps.

Carne azada 1 oz 58 cals, 6 g P, 0.5 g C, 3 g F
Carnitas 1 oz 57 cals, 8 g P, 0 g C, 3 g F

That IS Gambit. I can't make my own gifs so it came down to Wolverine or Gambit. I could not fing a good Wolverine gif when I was looking for an avatar and ran into this Gambit gif.

Chubrock
06-03-2004, 07:52 AM
Great Lifts doug, and I think Gambit was my fav. X-man anyway. He was a pretty badass dude.

Saint Patrick
06-03-2004, 11:37 AM
Gambit 0wNz.

DoUgL@S
06-03-2004, 11:38 AM
6/03/04

chubrock: thanks for the compliment. I liked the dark characters, those with flaws, wolverine and gambit were both badass. On another note, I hope that your recovery goes well.

SP: :nod:

SLEEP

5 hrs. was really thirsty after the workout so I got up 4 times during the night. also it seems that I was retaining some water because I should have only gotten up twice.

WEIGHT

it's a mystery

DIET

meal1: ECA 1 hr b4 1 c 2% cottage cheese and 3/8ths of an apple (because my son stole the rest of it). 1 sc Nitrean. 5 FOCs. 1 multi-vitamin.
meal2: Shake (1 sc Nitrean, 0.5 oats and 1 1/3 tbsp PB).
meal3: Costco chicken caesar. 4 oz chicken breast and lettuce. no dressing, no crutons.
meal4: chicken breast (6 oz) and cheese sandwich with lettuce, tomato and lots of mustard on WW bread.
meal5: ECA 15 min b4 1 c 2% cottage cheese, 10 g walnuts and 100 g strawberries.
meal6: 8 oz lean ground turkey, 0.5 c 2% cottage cheese and 0.25 c prego pasta sauce with ground pepper and chilli pepper. 5 FOCs.
2280 cals, 272 g P, 131 g C, 74 g F

WORKOUT

off day.

MISCELLANEOUS

Today I got back on track so tomorrow its 3K cals for me. I should get my scale back today. I will weigh myself to see if I need to increase calories.

Goodnight, sleep tight, may the BB fairies visit us all tonight. . .

. . . no not those, I meant the ones that have wings, wands and stuff. :evillaugh

Focused70
06-03-2004, 01:38 PM
Leg session looks good, D.

Wish Gambit was in X2. Hopefully he'll be in X3 (due out in 2006).

Stash

wibble
06-03-2004, 03:34 PM
Nice leg session Doug! I agree, Gambit is pretty cool but I'm a huge Wolverine fan. I think it'll be neat to see Gambit in one of the movies though, just to see how they portray him. I never really was a big Nightcrawler fan, thought he was ok, but after seeing him in X2 I think he rocks. :)

Frozenmoses
06-03-2004, 03:36 PM
Diet looks excellent, doug! Great job.

DoUgL@S
06-03-2004, 07:37 PM
Soba: Thanx man. Far cry from I want to be but I got to take it slow to make sure that I am 100%. A movie about Wolverine's and/or Gambit's pre X-men days would be cool too. :D

Wibble: Thanks. Still not as strong as I could be but I'm working on it. Wolverine rocks. That reminds me I hae to go pick up like 6 mo. worth of the new wolverine comic before they sell them to someone else. I have 1-8 at home need to go get 9-whatever it is now. *packs up kid and runs to comic book store*

chuy: thanks. the last couple of days I have allowed myself some freedom. but I can't stray too far because I do not eat as clean as some of our compadres on this board. ur not doing too shabby yourself. how's the cut going? teh skinny here you come. there are going to be too many flacos on this board.

DoUgL@S
06-04-2004, 11:38 AM
6/4/04

note for pull ups I use a normal grip (ng), wide grip (wg), a close grip (cg) or a parallel grip (pg)

SLEEP

8 hrs.

WEIGHT

an enigma

DIET

meal1: ECA 15 min b4 shake (1.5 sc Nitrean, 0.5 c oats, 0.5 c blueberries, 2 oz banana and 1 tbsp PB). 5 FOCs.
meal2: PWO shake (1 seving Opticen, 25 g dex, 5 g creatine).
meal3: 8 oz lean ground turkey, 0.5 c cottage cheese, 1 c Prego spagetti sauce and 1 tbsp olive oil.
meal4: MET-Rx Protein Plus Chocolate PB
meal5: 1 sirloin patty on 1 WW bread with tomato, lettuce, onion and a smidgen of catsup. 3 boneless skinless chicken thighs. 2 slices of apple. (that's right cabron I said thighs). ECA 10 min after.
meal6: 1 c cottage cheese with 0.25 c blueberrires and 5 FOCs.
2965 cals, 302 prot, 197 carbs, 106 fat

WORKOUT

pull ups
bw X10(wg),9.5(cg)
bw+25X3.5(wg)2(cg),3(cg)1(pg)1(neg)
bw X6.5(ng)
DL
135X10
185X10
225X10,10
tricep ext
150X6.5,8.6
cybex arm ext using rope attachment
100X10,7.5
cybex rear delt
150X10
160X7.5
cybex rows
180X7.5
180X5

About an 1 hour. I should have done the weighted pu 1st, then finished off with bw. DL were kept light on purpose, back is feeling good, but my hammies and my upper back were feeling the DOMS. After chest day I felt some soreness in my back and after doing SLDLs (which I have not done for a while). I might try to go heavy (for me) next week using the ME day ideology. Also I will do some lat pull downs.

As a side notes my quads do not feel sore at all. Next leg session I have to do either closed stance leg press, hack squats or leg extensions to remidy this.

MISCELLANEOUS

meal five was kinda big. i am trying to make ea meal about 500. meal 5 was 780 cals. Should I avoid bigger meals or does it not make a difference?

Coke
06-04-2004, 12:37 PM
Please to meet you bro, lol...looks like you are totally into the dieting (and the Lakers).

DoUgL@S
06-04-2004, 12:51 PM
Welcome Cocoa. Thanks for stopping by. The dieting thing, well I need to establish a rough baseline so that I know what my BMR is so that I can bulk and cut intelligently. It's kind of cool to know what going down the pipe and learning how my body will react to things.

Well the laker thing I can't help it. Been that way as long as I can remember (even when they sucked), I grew up in LA. I like the clippers too but management messed that team up. But I love watching good games regardless of who is playing. Funny thing is I am not the biggest Kobe or Shaq fan. WEIRD.

DoUgL@S
06-05-2004, 11:47 PM
6/05/04

SLEEP

8 hrs.

WEIGHT

195 lbs. It appears to be holding steady at 3K cals.

DIET

meal1: ECA 30 min b4 egg (1 whole, 4 whites) and ham (3 slices) sandwich on WW bread with catsup and mustard. 5 strawberries. 5 FOCs. 1 multi-vitamin.
meal2: 1.5 c Hi-Lo cereal, 1 c 2 % milk and 0.5 c blueberries.
meal3: 1 c WW pasta, 5.5 oz lean groundn turkey, 0.5 c cottage cheese and 0.25 c pasta sauce.
meal4a: Detour Bar.
meal4b: Open face (1 bread) chicken breast sandwich, 1 c chili and 1 bud light.
meal5: PB, strawberry and honey on an english muffin.
meal6: 1 sc Nitrean and 2 tbsp PB. 1 c cottage cheese. 5 FOCs.
3434 cals, 312 g P, 303 g C, 105 g F

WORKOUT

off day.

MISCELLANEOUS

forgot about having meal2 ergo I had a before bed snack that should have been 400 cals smaller.

I am DOMS. Everything xcept my quads are sore.

Frozenmoses
06-06-2004, 12:02 AM
Dude, chili and bud light. That's freaking sweet. I hate you!

DoUgL@S
06-06-2004, 02:10 PM
chuy hate me all you want, you could have chili and beer if you really wanted. ;) As tasty as it was it was pretty healthy (beans, lean ground beef, veggies and spices) not the really good stuff that you would find on let's say a Tommy's burger :drooling: .

6/06/04

SLEEP

7 hrs.

WEIGHT

197.2 lbs. % bf 13-14 (calipers) [17 (tanita) :eek: i b da fatty. i hate u tanita].

DIET

meal1: ECA 30 min b4 egg (2 whole, 4 whites) and 1 c oatmeal (cooked, with 1 tbsn PB, 0.5 c blueberries and cinamon). 1 multi-vitamin.
meal2: 0.75 c WW pasta, 6 oz lean groundn turkey, 0.5 c CC and 0.25 c pasta sauce.
meal3: 1 c 2% milk with 1 sc Nitrean. I piece of WW toast topped with 1 tbsp pb and 5 strawberries. 5 FOCs.
meal4: albacore tuna sammich on WW bread with lettuce, tomato, lots of mustard and 1 tbsp mayo.
meal5: 1 can of bumblebee sardines (3.75 oz) with lemon and some salt.
meal6: 1 hr after meal 5, 1 c CC and a tbsp PB.
2530 cals, 233 g P, 181 g C, 96 g F.

WORKOUT

off day.

MISCELLANEOUS

I am 2 lbs heavier that yesterday. Both readings taken in the am. It has to be water weight. the only difference in my diet is the beer and the extra cals. We will see. Tomorrow will tell.

Of to read about Westside training. Very interesting stuff. :study:

JustinF
06-07-2004, 03:33 AM
:spam:

DoUgL@S
06-07-2004, 05:16 PM
J: yum!

6/07/04

SLEEP

7 hrs.

WEIGHT

194.8 lbs.

DIET

meal1: ECA b4 Shake (1 sc Nitrean and 25 g dex).
meal1b: PWO shake (1 sc Nitrean, 30 g dex, 5 g creatine, 0.5 cup lowfat plain yogurt and 0.25 c blueberries). 5 FOCs.
meal2: 1 c albacore tuna, 1 c WW rigatoni, 1 c lettuce, 0.5 c cucumber, 0.25 onion, lots of mustard and 0.67 tbsp olive oil.
meal3: 1 slice roundtable maui zaui and 1 slice pepperoni.
meal4: ECA 1 hr b4 Worldwide Pure Protein bar (peanut butter).
meal5: Egg (2 whole, 4 whites), ham (3 slices) and cheddar (1 slice) sandwich on WW bread with catsup and mustard.
meal6: will be 1 c cottage cheese, 1 sc Nitrean and 2 tbsp PB.
3001 cals, 278 g prot, 253 g carbs, 95 g fat

Had to attend lab meeting today at lunch time. Todays treat was pizza I ate right before but it took longer than expected and I was still hungry so . . . well I had some damn it. :angel:

WORKOUT

db bp
40sX6
60sX6
75sX6
90sX7.5,5.5
bp
185X3,3 (wide grip)
205X3,3 (normal grip) 3,3 (narrow grip)
225X7.5
dec bp
225X5.5,3.5 @ this point my pressing was toast.
barbell culs - 7's
50X21,21,14ds40X7
db hammer curls
40sX5.5ds35X3.5
40sX5ds35sX3.5
db concentration curls
30X8(R),8(L)

I felt like this workout was kind of ****ty. 1st my db presses were ass. Then my WO shows up and we do bench. The triples at 185 were explosive, the first two at 205 were also explosive, the close grip not so much. I felt extra weak on the decline. what a pansy. We did sevens because my WO wanted to, I usually do not do them - they burn!

MISCELLANEOUS

rookiebldr
06-07-2004, 09:39 PM
Nice sessions, even if the last one wasn't what you'd like it to be.

Just stopping by and saying hi. :hello:

DoUgL@S
06-07-2004, 09:52 PM
:hello: Thanks for dropping by and for the compliment. Today was a little disorganized, but looking bad I guess I over reacted. I probably wanted to manhandle the weights because they were not around my max and I might have overdone it with the volume thus the last sets were tougher than they should have been.

JustinF
06-08-2004, 03:24 AM
You over-reacted. Looks like a nice session to me!

Focused70
06-08-2004, 10:15 AM
:withstupi

What's maui zaui?

Stash

DoUgL@S
06-08-2004, 11:03 AM
Justin Thanks mang. I feel it today so I must have done something. ;)

Stash Thanks you, always nice to hear from my friendly neiborhood spanish speaking Filichino. Props on reaching 167 BTW. MauiZaui (http://www.roundtablepizza.com/RTP/menu/productcard.asp?PID=5)

6/08/04

SLEEP

6 hrs.

WEIGHT

195.6 lbs per tanita

DIET

ECA
meal1: shake (1.5 sc Pro-rated whey, 0.5 c oats, 1 tbsp pb). 5 FOCs. 1 multi-vitamin.
meal2: 1 c 2% CC, 1 fuji apple and 1 oz cashews.
meal3: Subway 6" double meat turkey on wheat with avocado. everything but mayo. 1 detour bar.
meal4: open faced sirloin burger on WW bread with tomato, lettuce, mustard and mayo.
ECA
meal5: will be 6 oz. lean ground turkey, 0.5 c 2% CC, 0.75 c WW pasta and 0.25 c pasta sauce.
meal6: will be 1 sc Nitrean, 1 c 2% CC and 5 FOCs.
2970 cals, 268 g P, 231 g C, 113 g F

Diet could have been cleaner. Will work on this tomorrow.

WORKOUT

off day.

MISCELLANEOUS

I am pretty much maintaining my weight at 3K (not always so clean) cals but I am taking 25mg E, 200 mg C and 80 mg A twice a day. I am probably going to drop the ECA stay at 3K for a while and see how that goes. It would not be a true BMR if it is ECA assisted. I have read that people lost an additional 2.2 lbs on ECA (3X/day, 75-90 mg E, 600 mg C, 240 mg A) vs diet alone on average. I have to look up the numbers but that ads up to an additional 250 or so cals/day that they were burning. I have been taking 2/3rds that, so I should technically be at a slight caloric surpluss. Mini bulk. If I am off people please chime in.

edit: Ouch. The DOMS, the DOMS. It was a better workout than I thought.

Focused70
06-08-2004, 12:43 PM
lol, a little bit like okonomiyaki... :)

thread on eGullet (http://forums.egullet.com/index.php?showtopic=19221&hl=okonomiyaki) about okonomiyaki.

Stash

DoUgL@S
06-10-2004, 12:48 AM
Stash: The Okwhatchamacallit looks good too. :D

6/02/04

SLEEP

7.5 hrs. woke up once.

WEIGHT

195.2 lbs per tanita

DIET

ECA
meal1: Shake (1.5 sc Nitrean, 0.5 oats, 1.5 tbsp PB and 0.25 c blueberries). 5 FOCs. 1 multi-vitamin.
meal2: detour bar
meal3: PWO shake (2 serving whey, 40 g dex and 5 g creatine).
meal4: The other half of yesterdays sub. 6" DM turkey with avocado, no mayo.
ECA
meal4: Chicken baja burrito, no cheese, extra chicken.
meal5: 6 oz lean ground turkey, 0,75 c WW pasta, 0.5 c 2% CC and 0.25 c pasta sauce. 0.5 Costco blueberry muffin and 0.5 c 2% milk.
meal6: PWO shake (1 serving whey, 30 g dex and 5 g creatine).
meal7: 1 c 2% CC, 0.25 blueberries, 1 sc Nitrean and 5 FOCs.
3910 cals, 345 g prot, 387 g carbs, 115 g fat
:eek:

WORKOUT

AM
ATF squat
barX6
95X6
135X6
170X2 (10 sets)
cybex plate loaded squat press or leg press
500X13,12.5,10
SLDL
190X10,9,10
Standing calf raises
300X12.5,10,9

PM
seated military press
barX6
65X6
85X3
105X3
125X3
145X3
165X1
175X1 (90 degrees not all the way down)
sChest supported rear delt using row apparatus
90X10
115X6,6
lateral raises
25sX10
30sX8,8
standing db shrugs
100X8
90X10
95X8

MISCELLANEOUS

My PI got tenure about 2 weeks ago. We threw him a small celebration and gave a gift 1 week ago. This week he is emptying out the lab. He told 2 graduate students that were rotating there is no $ so go away. He had told one outright he was going to take her and had hinted to the other that he would take her also. He also told a pos-doc in our lad she has 4 months to find another job after having told her 1 wk ago that he wanted her here for 1-2 more years. The sad part is that she is here on a work visa, if she does not find a job in 4 months she will be sent back to England. To top it all off he told me to be out by the end of the summer after having told me that there was enough money for me to stay till december. What a turd. He knows I cannot afford to live in Orange County, he knows that my wife is expecting and he knows that I have nothing lined up at the moment.

Sorry for the rant but it needed to be let out and, well it is my journal

Obviously my diet was not up to par.

JustinF
06-10-2004, 04:05 AM
Sorry to hear about that bro. Keep your head up, better things are on the way! :thumbup:

Coke
06-10-2004, 05:06 AM
Them atf squats are intense, the military press rocks...the news is unfair, hope it will work out in the end.

DoUgL@S
06-14-2004, 11:59 PM
J: The funny thing is that I am not as worried as I should be. No jobs as of yet. I might end up at the police academy. Thanks for the support.

Cocoa: Things always do. Things happen for a reason. I appreciate the thoughts.

6/11/04

Diet:

Not good, 3-3.5K cals. A Johny Rockets Double, 1/2 an order of chili cheese fries, and some cherry coke thrown in along with a bunch of nachos and The Chronicles of Riddick.

WO:

DL
barX6
75X6
105X3
135X3
165X3
195X3
225X3
255X3
285X3
315X3
345X1
375Xfailed :(
365X1 (PR by 15 lbs) :D
PU
bwX9,9,6RP3
cybex rows
180X7.5,8 - did a couple of sets of CGBP - then 10
CGBP
195X8,6 - did last set of rows - then figured out I had a quarter on 1 side and 35 on the other. DOH! I was wondering why my left arm was dragging.
185X6
overhead db ext
80X8,7.5
cybex pull down
250X10ds230X2.5ds210X1.5

6/12-6/15

rest and eat, get better.

Miscellaneous:

I have not updated my Journal in 3 days so I will post Fridays workout today. The diet has blown for the last 4 days. Meals are either to spaced apart, too calory dense, too tasty. . . I mean unhealthy, etc. Tomorrow I start anew. New focus, new outlook, with a healthy helping of new fat cells that must now be destroyed.

Now I am sick. That's what I get for visiting your journals when you had the sniffles. ;)

Bad news is in the past. Good news for the future. My soon to be born child is going to be a girl! :thumbup: I will have the pair. My boy is 5 and my girl will be a Halloween baby.

DoUgL@S
06-16-2004, 12:17 PM
6/16/04

SLEEP

7 hrs

WEIGHT

don't wanna kno after the last 4 days.

DIET

meal1: Shake (1 sc Nitrean, 1 sc whey, 0.5 oats, 1 tbsp PB).
meal2: 8 oz lean ground turkey and 1 c 2% cottage cheese.
meal3: 1 c Hi-Lo cereal, 1 c 2% milk and 1 banana. 5 FOCs.
meal4: Ham (3), chedar (1) and egg (2 whole) sammich on WW with catsup and mustard.
meal5: Chicken fajitas. chicken (~6 oz), peppers and onions. Only 1 of the tortillas and 1 tbspn guacamole.
meal6: 1 c 2% CC, 1 sc Nitrean, 1.5 tbsp PB and 5 FOCs.
3059 cals, 300 g prot, 187 g carbs, 126 g fat

WORKOUT

I plan to go later today.

MISCELLANEOUS

Unplanned dirty mini-bulk is over now. Time to get to work.

Focused70
06-16-2004, 12:55 PM
Well....can't you become a personal trainer? (j/k)

Or maybe Rene can take you in under his wing? (really j/k)

hope things workout for you, dude.

Stash

DoUgL@S
06-16-2004, 02:14 PM
Well....can't you become a personal trainer? (j/k)
I would if I looked like one. When I get to 200 lbs, 5 % bf I'll burn my Ph.D. and get my certification. *highly unlikely. 5 % bf that is, I might still burn the damn Ph.D.*

Or maybe Rene can take you in under his wing? (really j/k)
Rene? Not to familiar with the guy with the tick as an avatar. He seems cool, but Remy Le Beau will be under NO man! ;)

Thanks for the thoughts stash.

JustinF
06-17-2004, 05:48 AM
Awesome news about the little girl! Congrats man!

DoUgL@S
06-17-2004, 09:33 PM
Justin: many thanks my brotha. we are stoked. :D

6/17/04

SLEEP

~7 hrs

WEIGHT

200.4

DIET

meal1: Shake (1 sc Nitrean, 1 sc whey, 0.5 oats, 1 tbsp PB). 1 multivitamin. 5 FOCs.
meal2: 1 Odessey bar and 1 detour bar.
meal3: 8 oz lean ground turkey and 1 c 2% cottage cheese and 0.5 c marinara sauce.
meal4: 1 c Hi-Lo cereal, 1 c 2% milk and 1 banana.
meal5: 2.5 chicken thighs and 2 whole eggs.
meal6: 2 thighs. PB on 1 WW bread. 5 FOCs.
meal7: PWO shake (2 sc Opticen, 40 g dex ang 5 g creatine).
3200 cals, 337 g prot, 231 g carbs, 103 g fat

WORKOUT

bench press
barX10\
135X10 wide grip
185X10/
225X8,7
185X10
pull up
bwX9.5,6.75cg1.75RP2
lat pull down
250X9.5(wg),8.5
dips
bwX18.5,18.5
reverse grip barbell row
135X12,11.5

MISCELLANEOUS

the cold is like kryptonite.

Coke
06-19-2004, 10:46 AM
:strong:

DoUgL@S
06-21-2004, 01:57 PM
Cocoa: Thanks man. Being sick, it seems like even the old ladies are lifting more than me. After looking at your shrug power I feel weak.

6/18/04

SLEEP

?

WEIGHT

too fat

DIET

meal1: Shake (1 sc Nitrean, 1 sc whey, 0.5 oats, 1 tbsp PB). 1 multivitamin. 5 FOCs.
meal2: Egg, ham and cheese on WW.
meal3: String cheese and apple while hatching Harry Potter 3.
meal4: 2 carne azada tacos and 1 sope. Yum!
meal5: 2.5 chicken thighs and 2 whole eggs.
meal6: Detour Bar.
meal7: 1 c 2% CC, 1sc Nitrean, 1 tbsp PB and 5 FOCs.
3027 cals, 263 g prot, 232 g carbs, 115 g fat

WORKOUT

None

MISCELLANEOUS

Cough

DoUgL@S
06-21-2004, 02:18 PM
6/19/04

SLEEP

~7 hrs

WEIGHT

201.8 :eek:

DIET

meal1: Shake (2 sc whey, 0.5 oats, 0.5 c lowfat yogurt). 1 multivitamin. 5 FOCs.
meal2: PreWO - 30 g gatorade powder, PostWO shake (1 sc whey, 50 g dex and 5 g creatine).
meal3: 2 white bread w/ strawberry jam, and 1 c 2% CC.
meal4: 2 c pinto beans, pico de gallo and 1 tortilla.
meal5: 6 pork ribs with 2 tbspn BBQ sauce (on the side).
meal6: 2 bowls spaghetti with grd beef and sauce.
meal7: 2 sc nitrean and 5 FOCs.
3737 cals, 282 g prot, 392 g carbs, 111 g fat
Oink, oink.

WORKOUT

ATF squat
barX7
135X7
185X7
225X5,5,1
leg press
500X10
550X8
600X8

That's it. Last squat back felt tight. I was hoping for 5X5X225 but not this day. So tired so quick. F'n cold or whatever it is.

MISCELLANEOUS

the cold is like kryptonite X 2 today

DoUgL@S
06-21-2004, 02:25 PM
6/20/04

SLEEP

~7 hrs

WEIGHT

200.8

DIET

meal1: scrambled eggs (2 whole, 2 whites), 4 pieces ham, 1 tbsp catsup and 1 WW toast.
meal2: 1 c 2% CC, 1 apple, 1 english muffin w jam and 3 FOCs.
meal3: Chicken breast and cheese on WW bread.
meal4: 2 eggo waffles w strawberry jam, 1 glass OJ and 1 chocolate chip cookie. (tuttut).
meal5: 8 oz rotisserie chicken breast no skin. 5 FOCs
2450 cals, 217 g prot, 262 g carbs, 61 g fat

WORKOUT

none

MISCELLANEOUS

Frozenmoses
06-21-2004, 05:31 PM
Really nice leg pressing, doug. Why the big calorie drop?

DoUgL@S
06-21-2004, 06:59 PM
FroMo: Nice to see you again. Diet has gone bad the last week or so. I am trying to stick to 3K cals to see if I gain or loose weight. The day before I devoured 3700 cals and I did not feel ravenously hungry so I decided I should eat few enough calories so that it would average out.

6/21/04

SLEEP

~7 hrs

WEIGHT

202.8 :scratch: gained 7-8 pounds in 1 week? The illness, the lack of ECA, the binging? can I be retaining water?

DIET

meal1: 1/2 c oats with blueberries. 1 c CC with strawberries.
meal2: 8 oz rotisserie chicken breast no skin, 1 c lettuce, 1/4 c onions and 1 oz mixed nuts.
meal3: Ground lean turkey stirfry with 0.5 tbspn olive oil, zuchinni, peppers and mushrooms (8 oz total cooked). 1 c cooked pasta.
meal4: detour bar.
meal5: shake (1 sc Nitrean, 1/2 c oats, 1/4 c blueberries and 1 tbspn PB).
meal6: PWO shake (1.5 sc whey, 60 g dex, 5 g creatine).
meal7: 2 egg and turkey ham sammiches (2 english muffins, 1 whole egg, 2 whites, 3 slices turkey ham, and catsup) and 1 c OJ.
3027 cals, 289 g prot, 262 g carbs, 94 g fat

WORKOUT

hammer strength iso inc press
1ppsX10
1pps+25X10
2ppsX15
2pps+25X8
3ppsX5 ds 2ppsX5 ds 1ppsX8
dips
bw+45X9,8,8
barbell preacher curls
75X8.5,8.5,5.5
db hamer curls
35sX10 seated
45sX5.5 ds 40sX1.5 standing
reverse grip barbell curls
60X8,8
body masters seated pec machine
100X13,12

It was extremely crowded. I rushed my last set of preachers, not enough rest = not enough reps. I started off doing seated hammer curls, but when I got up to drink water my bench was snatched.

MISCELLANEOUS

My strength and endurance seem to be coming back. I look forward to good workouts this week.

the cold is like kryptonite.

Coke
06-22-2004, 07:38 AM
Good leg session dude.

DoUgL@S
06-22-2004, 11:54 AM
CoCoa: thanks for the support. it seemed a bit short to me though, but truthfully I felt fried.

6/22/04

SLEEP

~7 hrs

WEIGHT

fluctuating

DIET

meal1: Scrambled egg (2 whole 2 whites) with peppers, mushrooms and green onions fried in olive oil (0.5 tbsp). 1 c CC.
meal2: Ground lean turkey stirfry with 0.5 tbspn olive oil, zuchinni, peppers and mushrooms (8 oz total cooked).
meal3: Chicken with black bean sauce, 1 c brown rice and some cheesecake for desert @ PF Changs.
meal4:Ground lean turkey stirfry with 0.5 tbspn olive oil, zuchinni, peppers and mushrooms (8 oz total cooked). 1 c brown rice.
meal5: shake (2 sc Nitrean, 1/2 c oats, 1/2 c blueberries and 1 tbsp PB). 5 FOCs.
2969 Cals, 269 g P, 212 g C, 117 g F

The cheesecake was good, I had like 1/2 slice, but damn they are calorie dense.

WORKOUT

none

MISCELLANEOUS

Meet the Parents and There's something about Mary on the same day. Too funny. I hope they give Zoolander too.

JustinF
06-23-2004, 05:13 AM
Nice curl jockey day last session! :)

wibble
06-23-2004, 10:42 AM
Nice sessions man, looking strong! Congratulations on the little girl as well! Keep up the good effort! :thumbup:

DoUgL@S
06-23-2004, 05:09 PM
Justin: "teh Curl Jockey Supa Mod" stamp of approval! Oh hell yeah. :cool:

wibble: Thanks mang. Lets hope they got it right this time. They told us our last child was going to be a girl, it wasn't until he was born that we had a clue. go figure. ;)

WillKuenzel
06-23-2004, 05:26 PM
I've had a cold or something these past couple of days. Not sure if its that or allergies. My only saving grace has been caffiene. I've got the powder stuff and you can get about 400mg in just an 1/8th of a teaspoon. Amazing how a little of that stuff can go a long way. Still doing an awesome job to be sick. Make sure to keep the liquids and calories up. Are you taking any extra vitamin C?

DoUgL@S
06-23-2004, 06:08 PM
For someone with a a cold, allergies or sinuse problems you have been punishing those weights.

I am finally getting over it. it started when things got crazy at work. stress induced I guess. whenever I feel sick I tend to binge so cals were high. Caffeine is good stuff. I might use some tonight for my leg workout. I'll probably add some E and A too. No extra vitamin C but I've been driking OJ lately. Forgot how good that stuff is, specially the fresh squeezed. :drooling:

WillKuenzel
06-23-2004, 06:28 PM
Hehe, I go through almost a half a gallon of OJ a day. About a gallon every 3 days. I love it. Hope you're feeling better soon.

DoUgL@S
06-23-2004, 11:42 PM
Big Willy Style: I was a big natural juice guy. I usually only drink water now. :( Feeling better already. :D

6/23/04

SLEEP

~5 hrs. def not enough

WEIGHT

your guess is as good as mine

DIET

meal1: 1 c Hi-Lo cereal, 1 c 2% Milk, 1 sc whey and 1/4 c blueberries. 3 FOCs. 1 multi-vitamin.
meal2: Turkey (4 oz) and cheese on WW bread.
meal3: Wifey made me 1 can of tuna with lots of mayo (2 tbspn?) and some corn.
meal4: Ham (3 oz), turkey (1.25 oz) on english muffin. Shake (1 sc Nitrean, 1/2 c lowfat plain yogurt, 1 banana, and 1/4 c blueberries).
ECA 15 min b4
meal5a: PreWO shake (1.5 sc whey and 50 g dex).
meal5b: PostWO shake (1 sc whey, 50 g dex and 5 g creatine).
meal6: 1.5 c rice and 1 chiken breast. 3 FOCs.
3264 cals, 317 g prot, 377 g carbs, 62 g fat

WORKOUT

ATF squat
135X10
185X10
225X10
250X8
cybex plate loaded squat press or leg press
600X8,8,8 - 3 C notes/side
cybex leg curls (on stomach)
130X11.5
140X7.5
130X7.5
Standing calf raises
310X12.5,8RP6RP3.5

The third set of leg presses, the last rep actually gave me a bit of a headache. my breathing was off that last set. All better now.

Didn't do shoulders. Maybe tomorrow.

MISCELLANEOUS

Took the ECA and boy did I feel a difference today. I was lethargic, but when the ECA kicked in I was ready to go. I have not had it for a while so I probably should have started with only one stimulant. Caffeine only next time if I need it.

Coke
06-24-2004, 12:40 PM
You did not wait too long to pull off another leg session - most people wait a whole week...Nice work!

Focused70
06-24-2004, 03:27 PM
It's inspiration for Saturday.

Nice leg effort, dude.

Stash

wibble
06-24-2004, 08:45 PM
Nice squatting there man! :)

Spartan936
06-24-2004, 10:36 PM
I second the nice squatting, ATF's are a religious experience.

DoUgL@S
06-24-2004, 11:19 PM
CoCoa: I was supposed to do legs last Wed I did not get around to it until later and I felt like I short changed myself so I made sure to get it done on Wed this week.

Soba: make me proud mang.

Wibble: Thanks. Just trying to make them respectable for my weight. Seeing we have guys here that weigh what I do and squat way more.

Spartan936: Welcome and thanks. ATF at least for me is as far down as my body mechanics and flexibility allow. Still a religious experience though.

6/24/04

SLEEP

~7 hrs.

WEIGHT

tomorrow

DIET

meal1: Scrambled eggs (1 whole, 4 whites, onions and 100 turkey breast) and orange juice. 1 multi-vitamin.
meal2: 1 serving opticen, 1 c 2% milk and 2 tbspn psylium husk. 3 FOCs.
meal3: Turkey breast (150g) and avocado (1/3) sammich.
meal4: PB sammich on WW bread, 1 c 2% CC and 1/2 c blueberries.
meal5: World wide pure protein shake (35 g P only 170 cals, not bad). 1 c pinto beans and 1 oz cheddar. 30 g mixed nuts.
meal6: 1 c CC, 1/2 apple. 3 FOCs.
3993 cals, 274 g prot, 242 g carbs, 105 g fat

WORKOUT

none

MISCELLANEOUS

My shoulders were sore yesterday bc of monday so it was ok that I skipped. They need to get done. I might throgh n some militaries tomorrow.

Legs are already sore A LOT. I hope I can walk tomorrow.

Wifey thinks I am dork for tracking cals. :(

JustinF
06-25-2004, 03:57 AM
Nice leg session the other day!

DoUgL@S
06-26-2004, 11:32 PM
Justin: Thanks mang. I can still feel it. :D

6/25/04

SLEEP

~6 hrs

WEIGHT

202.5 lbs.

DIET

meal1: Shake (1 sc Nitrean, 1 sc whey, 0.5 oats, 1 tbsp PB). 5 FOCs.
meal2: Egg, ham and cheese sammich.
meal3: blueberry croissant.
meal4: Johny Rockets double no cheese, chili cheese fries and cherry coke.
meal5:
meal6: 3 sc Nitrean. 5 FOCs.
3012 cals, 221 g prot, 222 g carbs, 127 g fat

WORKOUT

None.

MISCELLANEOUS

My son's last day of pre-Kinder so I wasn't strict today at all.

DoUgL@S
06-26-2004, 11:43 PM
6/26/04

SLEEP

~7 hrs

WEIGHT

?.

DIET

meal1: Egg (1 whole and 4 whites) and ham (3 oz) sammich. 5 FOCs.
meal2: 8 oz lean ground turkey, 1/2 c lowfat CC and 1/4 c marinara sauce.
meal3: 1 1/2 tbsp PB, 4 oz strawberry and 1/2 banana on WW bread and 1 c 2% milk.
meal4: 2 sc Nitrean, 1/2 c oats (raw) and 1/4 cblueberries. 1 chocolate chip cookki.
meal5: 1/4 c mixed nuts, then 4 boneless skinless chicken thighs
meal6: 5 FOCs.
2831 cals, 261 g prot, 197 g carbs, 111 g fat

WORKOUT

None.

MISCELLANEOUS

DoUgL@S
06-29-2004, 09:24 PM
Sorry I have not updated. Did not want to retype stuff from fitday so I'll just give the numbers.

6/27/04

SLEEP

~7 hrs

WEIGHT

199.8 lbs.

DIET

Pretty good.
~3K cals, 250 g prot, 250 g carbs, ~100 g fat

WORKOUT

None.

MISCELLANEOUS

DoUgL@S
06-29-2004, 09:26 PM
6/28/04

SLEEP

~6 hrs

WEIGHT

200.8 lbs.

DIET

good
2977 cals, 267 g prot, 276 g carbs, 90 g fat

WORKOUT

None.

MISCELLANEOUS

DoUgL@S
06-29-2004, 09:45 PM
6/29/04

SLEEP

~7 hrs

WEIGHT

200.8 lbs.

DIET

BAD!

meal1: PreWO shake (1 sc whey, 40 g dex).
meal2: PostWO shake (1 sc Nitrean, 40 g dex and 5 g creatine). 5 FOCs..
meal3:
meal4: Lots of MikkeyDs. explanation to follow.
meal5:
meal6: 1 c 2% CC. 1 sc Nitrean. 5 FOCs.
3320 cals, 231 g prot, 366 g carbs, 105 g fat

Took my son to the wild animal park. Forgot to pack healthy snacks. I was starving and wanted to get home ASAP so I gave in. On the way home the closest food place was McDs.

WORKOUT

DL
135X10
225X10,10
pull ups
bwX9.5, 7.5RP2.5, 7RP2
cgbp
185X10
195X7
205X5
chest supported rows
2plates+35X6,5 DS 2platesX5 DS 1 plateX6
Tricep push down
150X10,10

After the second DL my exertion headache from last weeks leg session came back. So I finished DLs going light and did not take anything to failure. About 1-2 reps before failure for ea. exercise. Sub par. May do some cardio tonight to make up for my cuisinological indiscretions.

Walking at the Wild Animal Park
2-3 hrs. Does this count? Today it does, anything positive counts.

Cardio
Jog 22:30 min. (2.25 miles)
walked 7:30 min
Haven't done cardio in a while. My lower back got tight but it was ok. Enjoyable actually.

MISCELLANEOUS

As I work out and do not see the results I think I should be having coupled with the current stress it has become easier to cheat. I plan on eating better but things get so busy its hard to eat with the appropriate spacing and quality. I am just ranting. After getting of the ECA and getting sick for 2 weeks I went from 195 to 200. Disappointing to say the least considering I do not look like the majority of the 5 lbs were muscle. I have gotten stronger so thats something. I am going to sit doing and come up with an eating schedule and meals that will allow me to stick to them. I should be eating the same meals for weeks at a time. it would be easier. Rant over. . .

Coke
06-30-2004, 10:35 AM
...lol, all that walking does count bro - good cardio day and nice workout session.

Chubrock
06-30-2004, 07:44 PM
Good lookin' stuff man. You'll work through some of this stress though, just don't give up on it.

Focused70
07-01-2004, 09:43 AM
...lol, all that walking does count bro - good cardio day and nice workout session.

:withstupi :spam:

Stash

DoUgL@S
07-01-2004, 11:56 PM
Time to update.

CoCoa and Soba: Thanks for the support. Walking is walking. Suprisingly I am still sore from that workout. Must have been all that cardio. ;)

Chubrock: I appreciate the concern. Things are getting back on track.

6/30-7/1/04

SLEEP

averaging 6-7 hrs

WEIGHT

I dare not. . . yet.

DIET

yesterday
meal1: Scambled eggs (1 whole 4 whites) with 2 oz ham, 1/2 c mushrooms and a green onion. Followed by 1 can of tuna and 2/3 tbsp olive oil.
meal2: Shake (2 sc Nitrean, 1/2 c oats, 1 tbspn PB, 1 c bb). 5 FOCs.
meal3: 1 breast, 1 c rice.
meal4: PB (1.5 tbsp) and banana (2 oz) sammich on WW.
meal5: 4 oz lean ground turkey and 1/2 c 2% CC.
meal5: 3 slices pineapple and ham. 1 nectarine. 5 FOCs.
3121 cals, 274 g P, 303 g C (33 g fiber), 92 g fat (21 g sat)

Meal 5 is all about making better choices. Isn't that what dieting is all about. Well in this case I chose Papa John's over other well known pizza parlors. Now that is a good choice. hehe. In reality it was waiting for me when I got home. I was tired, starved and not in the mood to cook. Eating the pizza and resting was definitely the better choice. I'm a fatty anyway, what can it hurt.

2day
meal1: Shake (1 sc Nitrean, 1/2 c oats, 2 tbspn PB, 1/4 c bb). 5 FOCs.
meal2: 1 c non-fat milk, 1 c cottage cheese and 1 apple.
meal3: 1 breast, 1 c rice, 1 zuchini and 1 tbspn olive oil.
snack1: 1/4 c mixed nuts.
meal4: 10.5 oz salmon, lemon, salt pepper.
snack2: 1/2 PreWO shake.
meal5: 9 oz chicken breast, 1/4 c mexican style cheddar jack and 2 garlic herb low carb tortilla made into 2 very tasty quesadilla. 5 FOCs.
2839 cals, 290 g P, 202 g C (32 g fiber), 102 g fat (24 g sat)

WORKOUT

None. :mad:

MISCELLANEOUS
Legs were scheduled for today. The wife sent me shopping and I was in such a hurry to get to the gym, because they close at 10 p.m. during the summer, that I banged my elbow into a corner of the banister with a vengance. It hurt like a *-censored-*. It was not meant to be today. I will go early tomorrow. Depending on my elbow I will attempt to do shoulders. Hopefully this will not affect chest/bi day on Sat.

DoUgL@S
07-03-2004, 10:16 PM
Time to update.

7/2-7/3/04

SLEEP

averaging 6 hrs

WEIGHT

All in due time i.e. 2morrow.

DIET

yesterday
meal1: Shake (1 sc Nitrean, 1/2 c oats, 1 tbspn PB). 5 FOCs.
meal2: roast beef, and mozarella sandwich on WW.
meal3: Fish tacos and beans at Trophy's.
meal4: 1 scoop butter pecan ice cream.
meal5: 2 chicken breast wrapped around spinach, sour cream and jack cheese.
meal6: OJ b4 WO and shake after (40 g dextrose, 1 sc whey and 5 g creatine).
3053 cals, 260 g P, 293 g C (47 g fiber), 101 g fat (32 g sat)

Saw Kobe, Vanessa nd their daughter at trophys. The undergrad that works in my lab almost wet his pants. That is what we get for giving him a farewell lunch.

2day
meal1: Shake (1 sc Nitrean, 1/2 c oats, 1 tbspn PB).
meal2: 2 low carb garlic and herb tortillas, 4 oz roast beef and 2 slices mozarella.
meal3: Ruby's low carb chicken tacos.
meal4: Open face hamburger: 1 sirloin patty, 1 WW toast, tomato, letuce and catsup.
meal5: 2 c honey bunches of oats with almonds and 1 c 2% milk.
meal6: 1/2 c OJ with 5 g creatine. 2 sc Nitrean and 1 tbspn PB. 5 FOCs.
2997 cals, 269 g P, 251 g C (61 g fiber), 122 g fat (43 g sat)

WORKOUT

yesterday

did my best to combine 2 workouts. Also took it easy because of the fear of the exertion headache and a bit of soreness in my lower back from lack of sleep or residual immune response and muscle soreness to that cold or whatever it was.

Squats ss with bench
135X10,185X10,225X10,255X5,5,5,5,5
bench
135X10,185X10,225X5,5,5,5,5
cybex leg extension ss barbell curls
250X10,10,10
barbell curls
90X9.5,8,5.5
cybex leg curls
140X8,130X8.5 - hammer curls - 130X10
db hammer curls
35X11.5ds30X6.5ds27.5X6.5

The initial sets of squat-bench super sets were fairly easy but the last couple were tough but not taken to failure.

MISCELLANEOUS

I am sore.

Coke
07-05-2004, 07:33 AM
...some nice stuff dude, throwing all that in one session.

DoUgL@S
07-05-2004, 09:18 AM
CoCoa: Thanks C. It was only an hour session. The only reason I was able to get through it fairly quickly is because I did not go to failure, thus shorter rest periods.

7/4/04

SLEEP

6.5 hrs

WEIGHT

200 on the dot.

DIET

4th at the in-Laws. Damn they like to cook. Damn I like to eat. :D

WORKOUT

Rest dAY

MISCELLANEOUS

The day started off innocently enough. But then again I should know better by now. Everytime I go over there they have a tendecy to shove food in front me every hour on the hour. Mexican parents. . . they love to feed guests, gotta love em.

JustinF
07-07-2004, 04:11 AM
Nice session the other day.

DoUgL@S
07-07-2004, 10:25 AM
Thanks Justin. Always nice to hear from Mr. Curl or is it Mr. Jockey, wither way I still cannot get my mind around preacher curling 185. I should be updating this thing soon.

Focused70
07-07-2004, 11:51 AM
Nice session, Gambit-san.

:)

Stash

DoUgL@S
07-07-2004, 11:35 PM
Always nice when you drop by. Thanks for the props Soba.

DoUgL@S
07-08-2004, 12:02 AM
I have found that I am as average as they come, metabolism-wise that is. It appears that maintenance for me at 200 lbs is approximately 3K or 15 cal per lb of body weight. When I posted some pics I was given the great advise to bulk and then get pretty. I do not know if my psyche will let me bulk right now because I am already carrying around 15% BF, all in my torso it appears. Over the next 3 months I will not be able to pay the kind of attention to my diet that I would like for a slow CLEAN bulk, or even a cut because I need to get my rear in gear and graduate, find a job and a place to live in the next 2 or so months.

I will however keep working out and try to eat clean more often than not. Maybe the wife will stop picking on my about being so obsessed about tracking my intake (even when I cheat).

SESSIONS

7/5/04

pu shoulder width grip then wide then shoulder etc
bwX10,8.5
bw+25X5,5,4.5
cgbp
135X10
185X10
205X6,6
platform DL
135X10
185X10
235X6
285X4,5
narrow grip dips
bw+25X6 stopped bc it was hitting the chest more than tris
db overhead ext
80X6stopped bc of elbow tendon pain
cybex chest supprted rows
225X6
250X2.5
225X3RP2.5
reverse grip push downsw/ cable
50X14cg2 ea arm
60X8cg2 ea arm
60X4cg2 ea arm

note: felt my elbow pain in all the pressing motions. probably from banging it earlier. Also I hit the support on my first DL at 285 threw me off only got 4 should have gotten at least 5.

2DAY

Squats
barX6
75X6
105X3\
135X3 \
165X3 ATF
195X3 Squats
225X3 /
250X3/
270X3\
295X1 parallel
310X1 squats
325XF/ :(
db oh press
50sX10
60sX10
70sX3.5
65sX9
70sX5 (1 sloppy)
cybex leg ext SS with curls
275X10
300X8,8.5
cybex leg curl
150X10
165X6,5.5
standing calf raises trown in between ext and curl SS
300X13,11

That is it.Took about an hour. got kicked out of the gym. I need to make some time for more delt work.

I think I should have gotten that 325 at parallel. My back was a bit tight but te 310 went up without too much of a fuss. I think its mental. I think as I went down I let it hit the safety pins and it was as if all the tension from my legs went away. Its the first time I ever used those things. maybe it will give me the confidence to go balls to the wall next time.

JustinF
07-08-2004, 09:15 AM
Nice work douglas. That's some pretty sweet squatting! :thumbup:

DoUgL@S
07-10-2004, 10:17 AM
Justin: Thanks big J. Squatting is one of my favorite exercises. I wish I was stronger at it.

7/10/04

SLEEP

? hrs

WEIGHT

202.5 lbs

DIET

Of the top of my head ~3K with enough protein.

SESSION

bench
135X10
185X10
235X7
245X5
225X6
barbell curls
70X10
100X6,6,5.5
dumbell inc bench
80sX6,6,5
hammer curls
95X7
105X5,4 ds 95X2 ds 75X5
dips
bw+45X6
bw+55X5
bw+45X6
db alt curls
40sX13 (ea)
45sX7(R) 6.5(L)

felt like I should have beenn able to do more on the db inc press but they felt heavy. dips felt hard too. :mad:

MISCELLANEOUS

heavy and low reps is the way for me I think. I enjoy it. those of you who read any suggestions on sets and reps. is 5X5 a good starting point?

Focused70
07-10-2004, 04:30 PM
nice chest/arm session, DM.

Stash-ito

Coke
07-10-2004, 09:56 PM
Excellent workouts man - :thumbup:

DoUgL@S
07-12-2004, 10:24 AM
Soba and CoCoa: Thanks guys.

7/11-7/12

I ate a lot. Yum.

Went to visit my parents. Turns out the home inspector is coming so I got of unexpected cardio and resistance work. Went to home depot bought ~10 90 lbs bags of mix ready cement. Went a little something like this: Put the bags on a cart, put the bags in my truck bed, took out of truck bed, mixed it by hand and spread over area of interes. Repeat. Suprising how little in terms of square footage my dad and I covered. This all took a while. I slept over to help him clean up the yard. He is a pack rat so there were a lot of heavy things that he has held on too. Load the truck, drive to dumpster, unload. Done and done.

DoUgL@S
07-13-2004, 06:29 PM
7/12/04

No sessions today. Planned on a night session but ended up doing a last minute sandal run for my kids swim class. Gym closed at 10:00 p.m.

Tomorrow Back and tris.

DoUgL@S
07-14-2004, 01:14 AM
7/13/04

SLEEP

8 hrs

WEIGHT

208.5 lbs. this was at night b4 my workout. what a fatty.

DIET

meal1: 1 english muffin, 2 oz ham and 5 FOCs.
meal2: 1 english muffin and 2 oz ham.
meal3: 2 sc nitrean, 2 tbspn pb and some fiber.
meal4: 2 WW bread, 4 oz ham and 1 tbsp mayo.
meal5: 4 boneless skinless chicken thighs cooked in yummy sauce, little rice and beans (1/2 c of ea). Desert was a PB and jelly sammich on WW bread.
meal6a: 1 c OJ and 5 g creatine.
meal6b: 1 sc whey and a ham sammich on white bread. 5 FOCs.
~2900 cals

WORKOUT

pull ups
bwX10.5,9,8,6.5
barbell rows
185X3,5.5
165X8.5,8
185X6
db tricep ext w bb skulls in between
ext 85X13 ouch! elbow tendon - need to warm up
skull 85X10
skull 90X9
ext 90X10
lat pull down with V grip
175X9(1 ass),6.5,8
cgbp
185X10,8,8


Elbow pain. tendenitis like. from bamging my elbow. DOH!

MISCELLANEOUS

According to John Berardi my mainenace cals are 3500 not including cals burned during workouts. Interesting. I was thinking of bulking and becoming more of a fatty (20% bf would be my cutoff, I feel like I am not that far off already) but I also want to start to play basketball again. 185-190 happens to be my best playing weight. Decisions, decisions. Through years of mental conditioning (by mom and super skinny brothers,sisters, stepdad) and you get fear of bulking. Will decide in the near future. Cutting presents another set of challenges. The last cut I did was a keto/atkins type that evolved into a CKD. At my lightest I was 177 carb depleted and 187 after a carb load. Today I tipped the scales at over 208. This was at night. We will see in the a.m.

Severed Ties
07-14-2004, 10:15 AM
Doug did I read something you posted right....you use software to get all your calorie breakdowns?

Secondly while your not getting everything completely together to get the results you want you are doing excellent with consistancy which is the most important part. You need have a consistant foundation before you can tweak your program to get max results so props to you.

As for John Berardi, I personally love his work. I'm a big believer in macronutient combinations but his caloric equations work out to like 3.5K for me as well. Which is way more than I need to bulk so the unknown X factor he talks about really throws all those equations off.

When I get back to training I'm actually very interested in trying a modified CKD bulking diet. My sound kinda crazy but I met someone a few weeks ago that got me thinking about something.

ST

ectx
07-14-2004, 11:31 AM
Good weight you're moving around. Diet as well looks great....so great I think I'm gonna steal your food...in about 2-3 months. ;)

Why the V-Bar extension for lat pulldowns? I think if you're wanting to focus on mid back you might be better off with the close grip attachment.



*absconds with muffin*

JustinF
07-14-2004, 12:54 PM
You're moving some good weight doug!

DoUgL@S
07-14-2004, 01:03 PM
ST: Welcome to my journal. I was using fitday. Took a break tracking my diet, but I am obsessive and will begin again soon. Thanks for the pep talk, I guess the more knowledge we arms ourselfs with, the more we forget that simplicity (at least early on) is key to success. Funny thing, according to Massive eating I should bulk on over 5K cals. That is a lot. I have a sneaking suspicion I'd become a fatty (or more of a fatty).

ECtejano: Bienvenido. I don't know why? Just thought I'd try it. Thanks for the tip. *snicker* It was a low carb muffin foo.

Justin: Thanks for the compliment. Around you guys though I feel sooo weak.

7/14/04

SLEEP

5.5 hrs

WEIGHT

203.5 lbs.

DIET

meal1: Oatmeal, whey, blueberries, a pinch of cinamon and splenda. Mix it all together and shake it all around. . . Oh and 5 FOCs. 630 cals (56gP/72gC/14gF).
meal2: 1 can of tuna, 1 can of salmon, 1 tbspn olive oil, onions, lettuce and some lime juice. 511 cals (64gP/11gC/23gF)
meal3: Ham sandwich (2 WW breads, 4 oz ham, 0.5 tbsp mayo) and 1 c 2% coottage cheese. 545 cals (60gP/48gC/14gF)
meal4: shake (1.5 scoop nitrean, 1.5 tbsp pb, 0.25 c blueberries, ice). 5 FOCs and some fiber. 393 cals (42gP/13gC/19gF)
meal5: 2 chicken thighs fried in a bit of olive oil and garlic. 45 g mixed nuts. (39gP/10gC/38gF)
meal6: The last of my cottage cheese ~3/4 c. 150 cals (21gP/7.5gC/3.75gF)
TOTALS: 2769 cals, 282 g P, 174 g C (35 g fiber), 110 g fat (24 g sat)

meals 1 and 2 were more spaceed out than I would have liked ~5hrs. :mad:

WORKOUT

None.

MISCELLANEOUS

My tris are sore. Maybe I should pre-exhaust before cgbp more often.

I was thinking about carb and fat separation and the whole issue of berardi's cal intake suggestion being on the high side because of the thermal effect of food. This requires that the food you take in is high quality clean foods. So does eating fairly clean high not the highest quality food, sometimes mixing those macronutrients negate these effects? Things to ponder. I think I will look at the research.

Alke
07-14-2004, 06:53 PM
hey, just read through your sessions, awesome progress bro'

and dam your diet is aces, nice to see you playing with the numbers to get a feel for how your energy levels and weights are moving.

I think ice cream is the best insulen spike to cheat with for post workout carbs on a heavy leg or back day :D

really super work, so what are you planning for short term goals, are you gonna be bulking or cutting or just slowly gaining weight and strength while maintaning BF levels?

I spent some time before myself using online calculators when I first starting counting carbs, not unlike severed ties my results were off as well although in the other direction = I actually eat more than they said to on a bulk but it works well for me.....just means Im not average I guess.

so how tall are you, and age?

DoUgL@S
07-14-2004, 07:26 PM
Alke: Hello and welcome. Thanks for the compliment. The diet was fairly clean for a while, then it wasn't (too many cheat meals :burger: ), then I took a week or two off, and here we are again attempting to clean it up. Not good. But my obsessive personality will steer me back in the right direction. Weekends are usually hard for me. We visit family and latin families are notorious for making very tasty dishes that are carbs, fried carbs, baked carbs you name it.

ice cream :drooling:

I am contemplating bulking but to ease the psyche it will have to be a slow bulk. More likely than not at least for the short term I will focus on body recomposition. Maintaining my weight while lowering my bf% if possible. I am going to read up on my options.

I am 6'1" and 27 yrs old.

Focused70
07-14-2004, 07:54 PM
Nice back/tri workout though. :thumbup:

Stash

DoUgL@S
07-15-2004, 12:13 AM
Thanks Master Soba. :ninja: May the force be with you on your cut. They did't have jedi smilies so I hope the ninja will do.

My lats and tris are already experiencing the wonderful world of DOMS.

Severed Ties
07-15-2004, 09:16 AM
ST: Welcome to my journal. I was using fitday.

What is this "fitday" you speak of and where should I aquire such a tool,lol.

ST

DoUgL@S
07-15-2004, 03:37 PM
Doug did I read something you posted right....you use software to get all your calorie breakdowns?.

:idea: you were being facecious.


What is this "fitday" you speak of and where should I aquire such a tool,lol.

ST

:hide:

Severed Ties
07-15-2004, 03:59 PM
yeah I'm a lazy bastard when it comes calculating my calorie intake....hence why I do it like once ever 4 months then eat the same thing every day,lol.

Having a program that does it for me would make my life easier or perhaps more interesting,lol.

ST

DoUgL@S
07-15-2004, 06:47 PM
I thought you were joking around with me because I am a relative :newbie: to intelligent training. A lot of people on this site use it, which is where I got the idea.

I use the online version of fitday at (http://www.fitday.com) because I tend to eat differently. I am lazy too. If I did what you did I would have to prep 2 sets of meals when I cook or 1 when the wife cooks. I use the online version because they do not have a mac version. By the time I found a mac version I was used to fitday. It has like 5000 different generic types of food. I ended up adding foods because I wanted a more accurate count.

DM

DoUgL@S
07-15-2004, 07:03 PM
7/15/04

SLEEP

6 hrs

WEIGHT

~204 lbs.

DIET

meal1: Shake (1.5 sc Nitrean, 1 c oatmeal [cooked], 1 tbspn PB, 1/2 c blueberries, 1/2 banana) and 5 FOCs. 544 cals (45gP/51gC/18gF)
meal2:
meal3: CarlsJR. 1 low carb 6 dollar burger and 1 low carb chicken club. 857 cals (68gP/16gC/59gF :eek: )
meal4: 2 ham, tomato and lettuce sandwiches on english muffins with 1 tbspn catsup and hot mustard. 379 cals (32gP/60gC/4gF)
meal5a: PreWO Shake (1 sc whey and 40g dex). 280 cals (22gP/44gC/1.67gF)
meal5b: PostWO shake (2 sc whey and 80 g dex, 5 g creatine). 560 cals (44gP/88gC/3.33gF)
meal6: Ham (2 oz) and egg (1 whole,4 whites) on WW bread w 1 tbspn catsup, 1 serving gatorage from powder. 506 cals (41gP/69gC/8gF).
TOTALS: 3126 cals, 254 g P, 329 g C (22 g fiber), 94 g fat (32 g sat)

WORKOUT

DL:
135X10
225X10
315X5.5, 7
seated military press:
95X15
135X8
155X3 :scratch: , 2(to chin) 4 (to 90 degrees) ds 135X4
cybex plate loaded squat press:
400X12
600X8, 8
seated db press:
65sX5.5, 4.5
SLDL:
155X10
195X10
200X10
Hammer strength seated calf raises:
2ppsX10, 7.5, 8.5

Did deadlifts because there were people in the power racks, no squats :( . I peppered in some shoulders but after the DLs and the first shoulder exercise my shoulders felt weak. nothing really taken to failure. SLDL felt easy but limited by my grip strength thanks to the DLs.

The first set of DL @ 315 were done with poor form too much back. I doncentrated on pushing twith the legs and the second set felt easy in comparison. I could have gotten more at least one more. Next time.

MISCELLANEOUS

Back, bis and tris still sore.

Severed Ties
07-15-2004, 10:52 PM
Thanks Bro, I figured they had sites like this but I never had time to search for one with accurate food breakdowns...now I've got something new to play with at work.

ST

Saint Patrick
07-16-2004, 02:21 AM
Nice Session DM.

DoUgL@S
07-16-2004, 10:37 AM
ST: No problem. Have fun.

SP: :hello: Welcome and thanks for the props.

7/16/04

SLEEP

6.5 hrs

WEIGHT

? lbs.

DIET

meal1: 1 c 2% CC, 1/2 a fuji apple, 5 FOCs. 292 cals (29gP/21gC/11gF)
meal2: MetRx Protein plus bar. 330 cals (32gP/32gC/9gF)
meal3: 1c @% CC, 1 c pasta, 1/2 c marinara sauce and 1 tbspn olive oil. watermelon. 653 cals (38gP/79gC/24gF)
meal4: none :(
meal5: 1 ham, egg and cheese on english muffin. 1 ham on WW bread with mayo. 779 cals (59gP/64gC/35gF)
meal6: cheat meal :eek: 4 slices of thin crust pizza. 2 otter pops. 870 cals (36gP/104gC/33gF). Yummy!
TOTALS: 2926 cals, 195 g P, 300 g C, 110 g F

carbs a bit on the high side. I like to keep carbs on par with protein.saturated fat also a bit higher than I would have liked. That is why they call it a cheat meal. Cals are at around 3000 so that's ok, although that last meal will not be benificially partitioned.

WORKOUT

None.

MISCELLANEOUS

When I was at the gym yesterday I saw some guy doing culrs with 60 lb dumbells. The guy did not look too impressive, physique wise, so I proceeded to watch his form. It looked liked he was humping th rack as he did his reps, and boy did he put his back into it, along with his legs and everything else he could use to do his reps. W13RD.

Focused70
07-16-2004, 11:18 AM
Nice Session DM.

:withstupi

Stash

ectx
07-16-2004, 11:20 AM
*sigh* I miss fuji apples. :cry:

DoUgL@S
07-16-2004, 11:43 AM
Stash: gracias for the props mang.

Blue boy: don't cry foo. 1 apple wont kill you. :evillaugh:

DoUgL@S
07-17-2004, 09:07 AM
7/17/04

SLEEP

~7 hrs

WEIGHT

not today.

DIET

meal1: 1 sc whey, 1 sc opticen, 1/4 c dextrose, 1 multiV, 3 FOCs, 2 tbspn psyllium husk.
meal2: Ham (4 oz) and egg (1 whole, 2 whites) sammich on WW with 1 tbsp catsup. 2 servings gatorade powder (5 g creatine).
meal3: 1.25 c 2% CC, 1 fuji apple, 20 g mixed nuts.
meal4: ~1 c posole, ~6 oz liver cooked in red salsa.
meal5a: PreWO 2 servings gatorade powder and 5 g creeatine.
meal5b: PWO shake (1 sc whey, 1 sc Nitrean, 1/2 c dextrose).
meal6: 1 english muffin and 2 oz ham. Watermelon ~ 1 larger wedg80

TOTALS: 3192 cals, 278 g P, 358 g C, 77 g F.

WORKOUT

bench press
barX6
75X6
105X6
135X3
165X3
195X3
225X3
255X3
270X3 (PR +15lbs)
280X2 (PR + 1 rep) * should have been a PR for a triple, see below
preacher cursl
40X10
80X6.5
100X2.5
80X6.6
db inc bench press
80X8
85X6.5, 6
barbell curls
100X6.5, 5.5
dips
bwX15
bw+45X8.5,7.5
db alt curls
50sX6(R)5.5(L) ds 45sX2(R)1.5(L) ds 40X4

On my max triples with the 280 I got three but I bounced the third of my chest a bit and the guy spotting me put fingers on it. So I would be remiss to claim I got three. He said it was only 5 lbs of assist, I don't how he knows but he bearly helped. :mad:

ea the first 2 weights on this drop set the left got less than the right because I could feel something in my left shoulder. I just sucked up for the 40s. I stretched after, the shoulder cracked and it felt fine. weird.

MISCELLANEOUS comments

It's frustating that you miss what could be a great personal record because someone helps you before you need it.

Question, is arching your back a bit a good thing or a bad thing? For example if you are going fairly heavy and it helps you get the last rep, nothing inhuman but a bit of an arch.

Chubrock
07-17-2004, 11:49 AM
Dang Douglas, you pushin some nice weight around man. Those squats were killer.

DoUgL@S
07-17-2004, 01:23 PM
Chubrock: Thanks mang. I appreciate the support.

DM

DoUgL@S
07-18-2004, 08:15 PM
7/18/04

SLEEP

8 hrs

WEIGHT

203.2 lbs.

DIET

meal1: shake (1 sc whey, 1 sc Nitrean, 1/2 c blueberries, and2 tbsp PB).
meal2: A Mother's tuna melt on 9 grain with 1/4 c fat free CC as a side. 1/3 of a smoothie.
meal3: A Mother's tuna salad sammich on rye.
meal4: 2 chiles rellenos. some vegtable soup. 3 pork chops.

TOTALS: ?. NO CLUE.

The spacing of the meals was weird. meals 3 and 4 were only 2 hours apart. The last meal was huge. I feel like my stomach is going to burst.

WORKOUT

None.

MISCELLANEOUS

I am very full.

The smoothie is supposed to be a "workout recovery" shake with boysenberries, designer whey and ginsing. Not very good. Only drak 1/3rd of it.

DoUgL@S
07-19-2004, 11:37 PM
7/19/04

SLEEP

7 hrs

WEIGHT

204.6 lbs.

DIET

meal1: eggs (1 whole, 2 whites), 2 tbsp salsa, 4 oz ham and 1 WW toast.
meal2a: 1/2 of shake (1 sc Nitrean, 1 1/2 sc Opticen, 1/2 c blueberries, 1/8 c dextrose and 1 tbsp PB.
meal2b: other half of shake 1 hr later.
meal3: Chicken breast, 1 oz swiss, bbq sauce on a WW bun. 3 iced teas w/ splenda. 1/2 c chili chees fries.
meal4: half of 1 c 2% CC, 1 fuji apple and 33 g mixed nuts.
meal5: half of 1 c 2% CC, 1 fuji apple and 33 g mixed nuts.
meal6: eggs (1 whole, 2 whites) and ham (4 oz) ham, 1 tbspn catsup on english muffin. 1 sc whey, 1 sc Nitrean, 1/4 c blueberries and a dash of cinamon.
meal7:watermelon. 1 c 2% CC right b4 bed.

TOTALS: 2808 cals, 314 g P/213 g C/ 86 g F.

WORKOUT

Played ball. 2 games. about 30 min ea.

MISCELLANEOUS

I haven't played bball in like three months. I am 15-20 pounds heavier than I was. Even though I was no were near my potential then, today felt like I was just starting learning. Reaction time was slow, dribbling was horrendous, couldn't buy a shot, but man was it fun. I have to start playing again.

Coke
07-20-2004, 09:08 AM
Congrats on the bench press pr - Nice work!

Focused70
07-20-2004, 09:10 AM
:withstupi

Nice numbers.

I have a long way to go. :(

Stash

DoUgL@S
07-24-2004, 09:37 AM
CoCoa and Soba: Thanks for your continued support guys. It helps a ton.

Its been five days since I have posted and about a week since I have worked out. For the last week I have been trying to meet a deadline, a bit stressed, feeling sick and tired. Living of bagels, cream cheese, Nitrean and the occasional binge for the last couple of days. The gym I go to closes at 10:00 p.m. in the summer and being tired coupled with the fact that before I realize it its 9:30 p.m. = no gym.

Goal for this week is 1) start eating better and 2) make it to the gym during the week and 3) make it to the forums more consistently. :D

JustinF
07-26-2004, 06:14 PM
Hope things start getting a bit easier for ya.

Alke
07-28-2004, 06:52 AM
stay focused bro'

DoUgL@S
07-28-2004, 10:02 AM
Justin and Mooseman: Thanks fellas.

I lifted on Mon (which I'll post later today) and am going to lift today. Diet will get sorted out later. I am at 207 so I am bulking, I guess my appetite is set to bulk without my monitoring. When I get to 210-220 I will deliberately devise a diet and lifting plan, to cut very slowly (~ 250 cal deficit).

I will check in later.

DoUgL@S
08-08-2004, 09:46 AM
It feels like forever since I posted. Things have been hectic. Stressed out so I have this lingering cold/flu like symptoms. I haven't worked out in 2 weeks and I can feel the difference. My diet has been akin to Maki's see food diet. This grasshopper lacks discipline. Thank you for all those of you who have given support. I have come to the conclusion that without a clear goal in mind I have doomed myself to fail.

I am currently at ~208 lbs 15-20% bodyfat = chubby. I am going to cut. I hope to be down to in the range of 10-13% by the end of the cut.

Nothing drastic, First I intend to eat at maintenance for a week (3000K). I will drop cals 100-200 each week. I hope to create a small deficit while cleaning up the diet. If I use an ECA (2Xday) I'll eat 2700-2800 (-300 cals) if not I will adjust it down to 2400-2500 on off days and a little more on workout days. I am hoping to loose 1 lb/week, hopefully ~0.5% bf/week. This will pretty much be an isocaloric diet.

For the excerise part of things I am aiming for weights 3 times a week with some cardio sprinkled in for fun ;) at 30 min asession 1-2 times a week is the schedule permits. I liked my previous split chest/bi-legs/shoulder-back/tris but I wasn't getting to the shoulders as much as I would like. I may revert back to WBB routine 1 untill I get my bearings in the gym again.

Please feel free to comment as much as you want.

DoUgL@S
08-09-2004, 12:22 AM
No work out today. Diet was ok.

meal 1: breakfast shake (1 1/2 sc of whey, 1/2 c raw oats, 1 tbsp pb, 4 oz strawberries).
meal 2: scrambled eggs (3 whites, 1 whole), 1 oz cheddar, 4 oz ham, lettuce and tomato, and 1 WW toast.
meal 3: 1 c cottage cheese, 1 apple and 33 g mixed nuts.
meal 4: panda bowl (barbaque pork, white rice ~ 1 c), 1/2 childs chocolate scoop at baskin robbins.
meal 5: PB&J on WW bread and 1 sc whey.

That is all.

Work out tomorrow.

JustinF
08-09-2004, 03:45 AM
Looking forward to the session. I like your split, looks familiar. ;)

Alke
08-09-2004, 03:07 PM
man, 15% AINT CHUBBY!

get some pics, you not as bad you drunk you are I bet.

hell, I was 18% at end of my last bulk and I plan on getting to around 20% this time or even more....I want to see you come call me chubby LOL


but yeah, goals are VERY important bro, 1lb a week is VERY doable and the loss of BF a bit tougher, but also doable.

looking forward to seeing how you do man, cutting is tough.

ectx
08-09-2004, 03:22 PM
Doc, you are far from chubby. Don't sweat the slacking. Those last few semesters are harsh. I doubt most on this forum could hack everything you're having to go through right now. Now get thee to a gym!

DoUgL@S
08-09-2004, 10:47 PM
Justin: Always a pleasure. About the split, they say that emulation is the sincerest form of flattery, so consider yourself flattered.

MooseMan: I pack all my fat in my midsection, so I still have chicken legs, with my sparetire. I put up some pics a while back, they can be found at http://www.wannabebigforums.com/showthread.php?t=47610&highlight=2004 I probably look the same only with a little bit more size on my arms and legs.

Ese vato EC: Thanks for the words of wisdom. Nice truck BTW, I am jealous.

8/09

Food
(1) 4 oz ham, 1/2 tomato, 1 WW toast and 1 c OJ.
(2) Smoothie (1 sc whey, 1 c 2% milk, 1 banana, 5 oz strawberries) and 3 oz chicken breast.
(3) Ham (4 oz), cheese (1 oz), lettuce, tomato, mustard and 1 tbsp mayo on WW bread.
(4) 1 c OJ, 1 banana, chicken stirfry (3 boneless skinless thighs, green beans, garlic, ~1 tbsp canola oil), and 1-1 1/2 c steamed rice.
(5) PreWO shake (1 sc whey, 40 g dex and 5 g creatine).
(6) 1 c OJ, 6 oz chicken breast on steamed rice (1 c) with buffalo sauce, and 4 otter pops.

Weights
bench press
135X10
185X10
245X5.5
235X5
incline bench press
155X10
175X6.5
195X3.5
dips
bw+45X6.5,5.5,6
parallel grip pull ups
bwX8.5,6.5,4.5
barbell curls with the EZ curl bar
80X6.5,6,5.5

That is all for the day. Oh, I saw something quite amuzing at the gym today. There was a guy doing the bench press, repping with 275. The funny part was that his first reps he was going down to where his arms made a forty five degree angle with the floor (not even parallel :scratch: ), by his 3rd or 4th rep the bar was only moving a couple of inches (maybe 70 degree angle with the floor). My only question is WHY? That is all.

Coke
08-10-2004, 05:16 AM
Good effort...the sessions matter the most, everything else is background so keep at it.

DoUgL@S
08-11-2004, 02:24 AM
CoCoa: Thanks man. For some of us the diet matters too.

8/10/04

SLEEP

7 hrs

WEIGHT

~210 lbs.

DIET

meal1: 1 c 2% CC, 1 apple, 1 oz mixed nuts, and 3 FOCs.
meal2: 1/2 of 1 ToGos Large Tuna sandwich no mayo on wheat.
meal3: 1/2 of 1 ToGos Large Tuna sandwich no mayo on wheat.
meal4: Costco hotdog (1/2 bun) and Costco combo pizza slice cheese and toppings (no crust). What you want me to do starve? :D
meal5: 1 cinamon raison bagel topped with 1 c 2% CC
snack: coffee
meal6: Natty PB, and strawberry preserves on WW toast, and 1 c 2% milk.

meals 5 and 6 were more than 5 hours apart. :mad:

WORKOUT

None.

MISCELLANEOUS

Finished the introduction to my thesis. Woot!

Its late and I probably will not find the mistakes if I tried.

JustinF
08-12-2004, 05:31 AM
w00t on the schoolwork progress. Keep pluggin' away bro!

DoUgL@S
08-12-2004, 07:47 AM
Mr. F: Thank you Justin! :D


I was going to work out yesterday but Mondays workout had me so sore that I could bearly move from the waist up.

Legs and some shoulders today, back and some tris on Sat.

ryuage
08-12-2004, 08:13 AM
soreness = greeeat

you went to costco and didn't have a chicken bake!! shame on you I love those things haha.

Focused70
08-12-2004, 08:55 AM
great benching/chest day, Gambit-san.

what's a chicken bake?

Stash

JustinF
08-13-2004, 03:02 AM
Mr. F: Thank you Justin! :D


I was going to work out yesterday but Mondays workout had me so sore that I could bearly move from the waist up.

Legs and some shoulders today, back and some tris on Sat.

haha. NIce job. You know it's good when you can't move.

DoUgL@S
08-13-2004, 04:44 PM
ryuage: They are mighty tasty. Next time I'm there I'll have one in your honor.

Stash: Thanks. This might give you an idea http://www.thatsmyhome.com/lunchbox/cosbak.htm Oh and its good.

J: I am better today. And yes it was good.

No session yesterday today. There was a seminar about procuring government funds for small business that ran late. I'll make up for it today.

ryuage
08-14-2004, 03:15 AM
Im sure you will, it's alright Ill be home next month :D

DoUgL@S
08-16-2004, 08:06 AM
ryague: I probably will not, maybe on a cheat day. Come home safely.

DoUgL@S
08-16-2004, 08:24 AM
8/15

Food
Not bad, but not good. this will change.

Weights
seated db press SS w/ Squat
40sX7 SS 135X7
50sX7 SS 185X7
60sX7 SS 235X7
65sX5.5 SS 235X7
barbell upright row SS w/ Leg press
100X7 SS 500X7 (X2)
lat pull down SS w/ cgbp
275X7 SS 185X7 (X2)
Standing calf raises
310X7
seated rows SS w/ calf raises on cybex leg press
200X7 SS 500X10 (X2)

Note: Weighed in after the workout and the PWO shake. 215 lbs :eek:

Coke
08-16-2004, 08:41 AM
...man, that session was really different but it was a nice one - ;)

DoUgL@S
08-16-2004, 10:49 AM
CoCoa: I had to do my best to combine back and legs at least as a primer for this coming week. Nothing done to failure because I hope to kick mu own but this coming week. Thanks for the continued support. I appreciate it.

8/16/04

SLEEP

8 hrs

WEIGHT

~209 lbs.

DIET

Ephedra (25mg), Caffeine(200mg), Aspirin(81mg), and Green tea extract(400mg)
meal1: 1 sc whey, 1 c 2% CC, 4 oz strawberries, 15 g mixed nuts.
meal2: Ham (3 oz), turkey (3 oz), cheddar (1 oz) lettuce and tomato on 1 WW bread with mustard and mayo (1 tbsp).
meal3: 1 sc whey, 1/2 c oats, 1 tbsp pb and 4 oz strawberries.
meal4: Chicken stirfry(3 chicken thighs boneless skinless, 1 c green beans and 1 tbsp canola oil).
meal5:
meal6:

TOTALS: ____ cals, ___ g P, ___ g C (__ g fiber), __ g fat (__ g sat)

WORKOUT

Cardio or Chest and bis

MISCELLANEOUS

nothing yet.

JustinF
08-18-2004, 02:42 AM
Nice supersetting.

DoUgL@S
08-20-2004, 09:06 AM
Justin: Thanks for always being so supportive! :)

8/20/04

SLEEP

8 hrs

WEIGHT

~209 lbs.

DIET

All over the place ~2500-3000 cals.

WORKOUT

barbell bench press
barX6
105X6
165X3
195X3
225X3
255X3
270X3
285X2.5
300X0.5 :cry: can't get this weight! :(
pull up (shoulder width grip)
bwX9,8
bw+25X2cg1.5cg3 wide->shoulder->parallel. sooo weak!
bwX5.5
incline bench press
135X10
155X8
175X5.5
195X4
barbell curl
100X5ds80X5 drop setted bc felt twinge in my lower back
80X6
ezcurll bar 80X6,8.5

bball
shot aroung ~10 min
1 game ~30 min
note to self: you 5uck! Haven't played for a while. tweaked my ankle on first play and halfway through the game I felt like I had lead feet.

MISCELLANEOUS

Regardless of what you may have heard, those extra 15-20 pounds makes a huge difference. I fell em when I run, jump . . . you get the picture.

bench wise I got a little help on the way up with the 300, but I know I failed because my shoulder blades lost tension at the bottom. Tired or not, missing for lack of technique and not necessarily strength is a bit dissapointing. That doesn't mean I would have got it, but I prefer to fail because I hit my limit not because of a mistake.

That is all. Rant over.

Focused70
08-20-2004, 09:18 AM
don't worry, you'll get there next time around. the power of Gambit compels thee. ;)

nice session, f00!

Stash

DoUgL@S
08-20-2004, 09:40 AM
Soba: Thanks man. If I keep consistent I know I'll get it.

Oh, and how many more days until Episode III. ;)

DoUgL@S
08-21-2004, 09:42 AM
8/20/04

nothing much just a little cardio.

load box of floor laminate onto cart X 30
load box of floor laminate instalation kit onto cart X 3
walking
load box of floor laminate into truck X 30
load box of floor laminate instalation kit into truck X 3
driving (gives the right calf such a burn)
unload box of floor laminate X 30
load box of floor laminate instalation kit X 3

done and done. All in all this session took ~ 2 hrs ;) one hour of which was driving. :D Very tough.

Coke
08-27-2004, 10:23 AM
...any sessions mang ?? - ;)

JustinF
08-30-2004, 05:16 AM
:withstupi

DoUgL@S
09-19-2004, 09:47 AM
I'm back!!!

C and J: Only if you count moving. I appreciate you guys always showing support and checking in. The support does make a difference.

For the last month or so I have written a thesis, defended a thesis, took my son from a private school to public school, begged for onsite daycare, turned in my paperwork, bought a house, cleaned up the on-campus apartment, bought furniture (some of which still needs to be stained), moved (one weekend at a time) and found a job. I did'nt have online access for the last 2 weeks.:( Needless to say working out was a luxury I did not partake in, but that is going to change. SOON.

I am probably really weak, but it will motivate me to work out harder to reach and eventually break my PRs.

How much are you guys paying for gym memberships? I got spoiled by working out on-campus. Maybe I should buy a power rack, a bench,an olympic weight set and just work out in my garage.

JustinF
09-21-2004, 03:10 AM
That's a ton of work you've done. It's good to see you back. I pay $52 a month for my gym membership, but that is for me and my wife, so, $26 for just me.

I have a host of equipment if you wanna buy it, you just have to drive to Mass to pick it up! :p

DoUgL@S
09-21-2004, 09:28 AM
J: I wish I would have known ya when the wifey was going to school out there, she could have brought it back with her.

Why have a membership if you have all that equipment? :scratch:

Focused70
09-21-2004, 09:34 AM
$35 per paycheck, corporate discount through my job.

Not bad for a chain gym.

Stash

DoUgL@S
09-21-2004, 09:58 AM
RoboStash: Does that give you the ability to go to any of their branches?

The only reason I ask is because the local chain gym wants $200 to join and $40 a month. That seems a bit high to me. I just want to lift and occasionally do cardio. :(

Severed Ties
09-21-2004, 10:38 AM
That is all for the day. Oh, I saw something quite amuzing at the gym today. There was a guy doing the bench press, repping with 275. The funny part was that his first reps he was going down to where his arms made a forty five degree angle with the floor (not even parallel :scratch: ), by his 3rd or 4th rep the bar was only moving a couple of inches (maybe 70 degree angle with the floor). My only question is WHY? That is all.

He probably saw me earlier making it look easy and tired to immitate,lol.

For gym membership I pay $59 per month and I think it was $100 at signup. Thats about average for my area of NY, NYSC's run as high as $82 per month around here.

You've been out about a month but before you dissapeared it looked like you've make some good increases in strength since the last time I had looked at your journal. Now just get back on the ball.

ST

Focused70
09-21-2004, 10:48 AM
RoboStash: Does that give you the ability to go to any of their branches?

The only reason I ask is because the local chain gym wants $200 to join and $40 a month. That seems a bit high to me. I just want to lift and occasionally do cardio. :(

Not only can I go to any branch in NYC, but I can go to any branch in Boston or Washington, D.C. if I so choose.

If not for the corporate discount, it would be something like $120 a month. Personally, I'd be happy with just a simple bench and a squat rack and maybe a few dumbbells, but the size of NYC apartments leaves much to be desired.

Probably should shop around and see what's there. And there's always the local Y if things fail.

Stash

DoUgL@S
09-21-2004, 11:06 AM
ST: LOL. Thanks. When you have the dues included with tuition you don't realize how much it costs to push weight.

Stash: I am seriously leaning toward buwing a squat rack, an adjustable bench and an olympic barbell set. But it adds up to quite a bit.

I'll probably get the 10 day free pass and see if I can get it down a bit. I miss the iron. Home repair, putting furniture together, wood treatment and staining, mowing my lawn and general yard work has been about the extent of my exercise.

Just so you guys know the #s I quoted were for 1 club access.

Severed Ties
09-21-2004, 11:11 AM
Doug not sure what you mean, they charge you an extra fee on top of tuition for using the school gym???

ST

Coke
09-21-2004, 11:13 AM
The average gym charges about $55 per month with $100 or so down, but I don't think it is worth it to go all out and get home equipment because 9 of 10 people hardly if ever use it...even I have some weights at home but in my opinion you have got to get up, go out and get to the gym...after I get in my car it is on - I got to get out of the house.

Focused70
09-21-2004, 11:18 AM
And besides, the $35 per paycheck is more than enough motivation for me. I mean, if I wasn't going to the gym, that's $35 clams down the drain every single week. I'm sure I could use that $ towards other things....like more sushi. ;)

Stash

DoUgL@S
09-21-2004, 11:21 AM
ST: UCI built a brand spanking new athletic complex about 5 years ago. Ever since then they automatically tack on the membership to the tuition bill. It was not a lot for students, only about $12 a month ($36 a quarter) included in the tuition. In the summer it wa soptional, we paid $35 out of pocket for access.

CC: I agree. I found another branch of the local chain and its $10 cheaper a month. I am going to go and check out the hours. It just seems like a lot because I am used to paying $12 a month. Oh, and it will be ON!

Stash: Good motivation. I could think of something a bit more motivational, but to each his own.

Focused70
09-21-2004, 11:27 AM
Well I have other motivation too....

....to be the first hobbit that looks good naked. :evillaugh

Stash

ectx
09-21-2004, 11:28 AM
I'm back!!!

C and J: Only if you count moving. I appreciate you guys always showing support and checking in. The support does make a difference.

For the last month or so I have written a thesis, defended a thesis, took my son from a private school to public school, begged for onsite daycare, turned in my paperwork, bought a house, cleaned up the on-campus apartment, bought furniture (some of which still needs to be stained), moved (one weekend at a time) and found a job. I did'nt have online access for the last 2 weeks.:( Needless to say working out was a luxury I did not partake in, but that is going to change. SOON.

I am probably really weak, but it will motivate me to work out harder to reach and eventually break my PRs.

How much are you guys paying for gym memberships? I got spoiled by working out on-campus. Maybe I should buy a power rack, a bench,an olympic weight set and just work out in my garage.

Congratulations Dr. Doug. The process is not fun, but you got through it. Are you doing a post-doc or did you join the dark side? Check your new employer for gym discounts, etc. Mine pays membership fees and deducts $17 from your salary for membership to a local chain (optional).

DoUgL@S
09-21-2004, 11:55 AM
Stash: Don't we all. :D

Thanks EC. I am doing a post-doc with the dark-side. It is a pretty small company but I'll ask.

Severed Ties
09-21-2004, 01:06 PM
ST: UCI built a brand spanking new athletic complex about 5 years ago. Ever since then they automatically tack on the membership to the tuition bill. It was not a lot for students, only about $12 a month ($36 a quarter) included in the tuition. In the summer it wa soptional, we paid $35 out of pocket for access.

Now thats some $hit!, Pace finished the athletic center my last year at the school and students got use of it free. It was Alumni and locals residents were allowed to pay for access. Then again with 10K per semester in tuition I think they could swing it.

ST

DoUgL@S
09-21-2004, 06:06 PM
ST: Considering tuition went up 25% you'd think they would give us a break. Oh well, I am out and that's all that matters.

ryuage
09-21-2004, 06:59 PM
back in buena park eh? Well Im in cerritos for the time being, maybe we'll bump heads... hehe

DoUgL@S
09-21-2004, 09:58 PM
ryuage: I am technically in Buena Park, but I am surrounded by cypress and staton. :eek: Cerritos? You are right up the 5 aren't ya?

DoUgL@S
09-22-2004, 12:33 PM
9/22/04

SLEEP

~6 hrs

WEIGHT

~213 lbs.

DIET

meal1: Breakfast smoothie (1.5 sc Vanilla Nitrean, 0.5 c oats, 1 tbspn PB, 1 banana)
PWO: 50 g dex, 1 sc Choc Nitrean, 5 g creatine.
meal2: Ham and cheese sandwich on whole wheat.

WORKOUT teh suxxor

barbell bench press
135X10
185X10
225X8,7
cybex iso row
135X10
205X10
230X8
270X4.5
incline db press
65X10,6
pull up
bwX8,6
machine side raises
100X10,8,6
barbell curl
80X10,5.5 . . . and my body said I was done.

MISCELLANEOUS

fatter and weaker than 1 month ago, not a good combination.

JustinF
09-22-2004, 12:53 PM
fatter and weaker than 1 month ago, not a good combination.


But you're working on it, so fear not, grasshopper. ;)

Focused70
09-22-2004, 01:00 PM
:withstupi

Listen to Yoda, Gambit-san. ;)

Stash

Coke
09-23-2004, 05:17 AM
The session is good and is nice to see mang - ;)

DoUgL@S
09-26-2004, 09:23 PM
J: True, true.

StashJedi: Always wise to listen to J.

CC: Thanks for droping by.

I have not joined a gym yet. I plan on doing a lower body work out on Mon. Squats or DL, leg press or leg ext, SLDL or leg culrs and some calfs.

Went to buy some more presentable shirts and God bless the dressing area in old navy. Even though i could see my love handles, I could also see the muscle definition. Meals have been pretty off. I will eat well most of the day, then dinner throws me off. Goal 1 is eat better and get to the gym, then I will begin measuring and stuff.

Thanks for the support fellas.

DoUgL@S
09-29-2004, 09:45 AM
9/28/04

WEIGHT

~215 lbs.

DIET

Forgive me father for it has been a long time since my last confession.

meal 1: 1/2 omelet (eggs - 2 whole + 3 whites, mushrooms, green and red peppers).
snack: 1 coke wile painting the trim on the house.
meal 2: 1/2 omelet and 2 pieces of white bread.
meal 3: Chilis for my nephews B-day. Hold on to your hats boys and girls. 1 oldtimer burger (2 patties, no cheese), fries, 2 iced teas, a bit of my son's chocolate shake.
snack: 1 caramel frapaccino light.
PWO: 1 sc Nitrean, 1/4 c dex and 5 g creatine.

WORKOUT teh suxxor part deux

squats
135X10
185X10
225X10,10
leg ext SS leg curls
200X10
220X8
220X8
leg curls
150X8
140X8,7.5
. . . and my body told me to stop, I felt like throwing up. Maybe I had hit a sugar low during the workout. I got home drank some PWO shake had to lay down and when I no longer felt like throwing up I finished it.

MISCELLANEOUS

Diet needs to improve. Quality will be the focus for the near future, when that's under control, quantity will come into play.

edit: the workout was tougher than expected, my legs were fried afterwards.

Coke
09-29-2004, 09:57 AM
Fine and complete effort for them legs bro - :thumbup:

Severed Ties
09-29-2004, 03:43 PM
Coke????....you had better have been doing lines of it than drinking that liquid crap.tuttut

ST

JustinF
09-30-2004, 03:07 AM
Good to see the session mang! Looking good in here!

ericg
09-30-2004, 05:21 AM
Looking good bro. The squats (legs in general) will get easier, relatively, so I hear.

Focused70
09-30-2004, 10:32 AM
what's a frappacino? some kind of weird coffee drink?

agree on the squats and leg work.

Stash

Severed Ties
09-30-2004, 10:48 AM
what's a frappacino?

A cool marketing name for coffee so they can charge $5 per cup.

ST

DoUgL@S
09-30-2004, 11:11 PM
CC: Thanks for always being so supportive.

ST: :alcoholic :hide:

J: Muchas gracias mang.

E: I hope that is the case for everything. I was feeling preety strong b4 the layoff. Relatively of course.

S: See ST's response. My nephew wanted one so I got one too. Ice coffee and caramel flavor. Thanks mang.

ST revisited: DOH!

9/30/04

SLEEP

~7 hrs

WEIGHT

~215 lbs.

DIET

meal1: Quiznos tuna on wheat, cup of chili, and a snapple @ around 1 p.m.
meal2: 1 small cheese burger, 5 fries, 2 chicken nuggets and a banana.
PWO: 40 g dex, 1 sc Vanilla Nitrean, 5 g creatine.
edit: meal3: 4 white bread, 6 oz ham.

WORKOUT teh suxxor (a bit less) part trois.

barbell bench press
175X10
205X10
235X6
225X6
Lat pull down
150X10,10
170X10
incline bench press
175X8,8
machine cable row
150X10
170X10
barbell curl
70X10,5.5
seated tricep push down
90X10,10

jogged for 1 mile.

MISCELLANEOUS

Got a new phone and got the punisher skull as my wall paper way cool!

Gym membership update. OK here is the deal. I paid 1 year up front, got 2 years as a bonus, and after those 3 years my renewal will be $20 a year. It was less than I was willing to pay for equiptment so it worked out. It was a substantial chunk up front but it works out to a pretty sweet deal.

New gym, everything seems way heavier. I know I have been out of it but dizzam.

Must eat more today. Hungry so I am out. Good night ladies and gentlemen.

edit: legs are sooo sore.

Frozenmoses
10-01-2004, 12:15 AM
Looking strong, doug. Hope you like the new gym.

JustinF
10-01-2004, 03:19 AM
Holy ****, 3 years for the price of one?? Wow.

Nice session hermano!

Coke
10-01-2004, 05:58 AM
Good deal on the gym membership, nice workout session bro.

DoUgL@S
10-01-2004, 01:48 PM
FroMo: welcome back to my journal. I am glad to hear from you again. The one I went to yesterday is the most basic they 24hr offers, but I can go to any "sports" or below. Sports facilities have a few more amenities like a b-ball court and a pool.

CurlJockeyJ: It was about $630 up front, which covers me for 3 yrs, but the kicker was that the annual renewal is only twenty bucks for life.


CC: Thanks mang. Not as nice as yours though. At least not yet. :evillaugh

Focused70
10-02-2004, 02:06 PM
wow, nice session Gambit-san.

Stash

ericg
10-04-2004, 08:01 AM
Benching is looking good. Nice deal with the gym as well. Hopefully it doesnt close in a couple of months ;)

DoUgL@S
10-04-2004, 12:19 PM
Sta$hito: Thanks mang.

EasyE: Thanks. Do you know something I don't? Should I dump all my 24hr stock? :eek:

Severed Ties
10-04-2004, 04:48 PM
Got a new phone and got the punisher skull as my wall paper way cool!


I'm so jealous it's not even funny! I need to get that dam cord so I can load wall papers into my nextel!


ST

JustinF
10-05-2004, 12:33 PM
:windup:

Sessions?

DoUgL@S
10-05-2004, 01:57 PM
ST: If you go to cingular's website you can see which one I got.

J: 2night!, I fell asleep last night and I plan on making up for it. :D

JustinF
10-07-2004, 06:49 AM
J: 2night!, I fell asleep last night and I plan on making up for it. :D


:windup:

DoUgL@S
10-07-2004, 02:00 PM
CurlJockeyJ: I did workout, I just didn't post it. Thanks for the bump big man.

10/05/04

WORKOUT

DL
135X10
205X5.5 grip gave out
250X6,6 mixed grip
hack squat
2ppsX10,10,10
angled leg press
3ppsX10
4ppsX10,8
calf raises
300X10,10,10
leg ext SS leg curls
200X10 SS 140X8
220X10 SS 140X6.5

Frozenmoses
10-07-2004, 02:03 PM
Killer leg day, doug! What kind of grip were you using for DL's when it gave out on the 205 set?

ericg
10-07-2004, 02:30 PM
Nice work dude. Any reason why you didnt use mixed grip with all the sets?

DoUgL@S
10-07-2004, 02:55 PM
He who walks on water: Thanks man. I was using overhand grip. It was supposed to be a warm up but apparently 1 + mo of no DLs = weak b1atch.

EG: Gracias. No real reason. It was supposed to be a warm up, but I overestimated my grip strength I guess.

JustinF
10-10-2004, 06:37 AM
Nice leg session douglas. Good work.

DoUgL@S
10-10-2004, 09:43 AM
J: Thanks for the support.

Hopefully a session today. I am still a bit sore from yesterday. Planting trees and landscaping is a hell of a work out. Cardio and resistance all rolled up in one. For hours and hours. El yay!

Coke
10-11-2004, 07:31 AM
Real nice workout Bro.

DoUgL@S
10-11-2004, 06:52 PM
Thanks CC. I am far from your level though bro.

DoUgL@S
10-12-2004, 01:41 AM
10/11/04

SLEEP

~7 hrs

WEIGHT

~215 lbs.

DIET

meal1: Breakfast smoothie (2 sc Vanilla Nitrean, 0.75 c oats, 1 tbspn PB, 1 banana)
meal2: Tuna sandwich on WW bread, 0.5 c fat free cottage cheese and carrot juice (16 oz).
snack: peanut butter banana bar ~400 cals, 30 g prot.
meal3: 4 slices of pizza, green tea and a couple of chocolates for desert.
PWO: 2 sc nitrean, 80 g dex and 5 g creatine.

WORKOUT

barbell bench press
135X10
185X8
235X6,6,6
incline db press more of an incline than I am used to.
70X6,5.5
dips
bwX10,9.5
preacher curls with EZ curl bar
+quartersX6,6
db alt hammer curls
35X7
40X6

treadmill
ran 1 mi and walked 1 mi

MISCELLANEOUS

I do not know if it was the crappy treadmil, my way past expiration shoes or my lack of tunes but running a mile was a lot harder than I remember. I am sure the extra 20 lbs had nothing to do with it.

Coke
10-12-2004, 05:20 AM
...you are really hitting the new gym up, like the consistency - Good session man.

JustinF
10-13-2004, 04:54 AM
Strong session Doglas. Keep it up.

ectx
10-13-2004, 09:37 AM
lookin' strong doc. What gym did you end up joining? I guess I could read up...but I'm lazy!

Chubrock
10-13-2004, 09:42 AM
Dang buddy, nice benching. Sessions looking great since the last time I was in here.

Severed Ties
10-13-2004, 12:31 PM
10/12/04

MISCELLANEOUS

I do not know if it was the crappy treadmil, my way past expiration shoes or my lack of tunes but running a mile was a lot harder than I remember. I am sure the extra 20 lbs had nothing to do with it.


Definitly the shoes. :rolleyes:

Ry

ericg
10-13-2004, 01:25 PM
Nice work with the presses !!

Get some new shoes

DoUgL@S
10-13-2004, 09:47 PM
CC: Thanks bro. My body is starting to like the consistancy too. I am starting to get some strength back. Now I just need to do some cardio.

JF: Thanks. That is the plan. If I am going gto be a fatty at least I'll be a strong fatty until I start to cut.

EC: A Rene sighting is truly cause for celebration :clap: . To review, I got a membership at 24hr fitness, paid a year up front got 2 years gratis and my YEARLY renewal is 20 bucks.

CRock: Thanks for dropping by. Merci for the kind words.

ST: Its gotta be the shoes. Click here to see the punisher pic on my phone http://www.cingularextras.com/base.jsp?catalogName=Cingular+Extras+en&lang=en&phoneNumber=7144583680&navType=graphics&subCategoryId=15442&subNavType=Color+Graphics&mainCategoryId=15218&subCategoryListId=16508&hl=16508&navState=15442:1,20719:0,15220:0,15616:0,20278:0,20237:0,20271:0,19602:0,19382:0,19381:0,15443:1,176 31:0,16697:0,16693:0,18604:0,16322:0,15444:1,16489:1,15228:0,16327:0,16801:0,15223:0,15227:0,16259:0 ,15230:0,15234:0,15237:0&promo=false#lower (Theh Punisher 02). Top left hand corner.

EG: New shoes soon. For now I will use my old boinks (Nike shox) they still got some bounce.

10/13/04

SLEEP

~8 hrs woke up a couple of times

WEIGHT

~215 lbs.

DIET

meal1: 1.5 c 2% CoCheese, 2 sc Nitrean and 1 tbsp PB. (630 cals, 90 g P)
meal2: Chicken Pesto Sammich no mayo and carrot juice (2 c). (700 cals, 40 g P)
snack1: Detour bar (170 cals, 15 g P).
snack2: Detour bar (170 cals, 15 g P).
meal3: BBQ chicken (2 breasts and 2 thighs with BBQ sauce), mashed taters 1.5 servings, 1/2 c corn and 2 c Father in Laws yummy tea. 3 puddin pops *in Bill cosby voice* (??? cals, ?? P)
PWO: Will be 2 sc nitrean, 80 g dex and 5 g creatine.

WORKOUT

none.

DoUgL@S
10-15-2004, 07:59 AM
10/14/04

My legs were still sore, I do not know from what, and I wanted to spend some time with the wife and kid when I got home. I was hanging out with her after my son fell asleep. We watched some tv and when she fell asleep I said maybe I should go to the gym. It was 10ish and next thing I knew I was waking up.

Legs 2day, back 2morrow.

Focused70
10-15-2004, 09:03 AM
Curl jockey kingdom!!! :eek:

Nice shtuff, Gambit-san.

Stash

ericg
10-19-2004, 11:17 AM
Still alive bro? Or still shopping for shoes?

JustinF
10-20-2004, 05:12 AM
:windup:

DoUgL@S
12-06-2004, 02:39 PM
I'm back. Sort of. 2 kids makes it difficult to get to the gym. Specially when I have a job, no more cutting out of the lab for an hour or 2 to hit the gym. I kind of miss being a student.

Soba: Thanks bro.

Eric: Still looking for shoes.

Justin: Nice sig pic. I am going to go curl that right now! :rolleyes:

ryuage
12-06-2004, 03:11 PM
nice to see you back

DoUgL@S
12-06-2004, 06:26 PM
ryuage: Thanks man. Nice to be back. I did not realize how much you guys and this site motivates me.

Christmas wish list = sleep - (newborns don't sleep through the night)
time - to make meals and go to the gym
:hump: - 6 weeks is a long time!

Focused70
12-06-2004, 06:57 PM
omg you're alive.

just kidding.

Stash

JustinF
12-07-2004, 03:11 AM
:hump: - 6 weeks is a long time!

LMAO!! I'm never having kids!! :p

Good to see ya back bro.

ryuage
12-07-2004, 09:42 AM
ill have kids when im 50 and have nothing else to do :p