Pumpin Piddles

[captain piddles]

:fart: :rolleyes:;) :o :micro:

[captain piddles]

saterday- chest delt tricep ab day 1

supplements-
2 betatrim 1/2 hr before
protein shake 30-45 min after workout

warm up 10 min on the bike

chest-
bench press..........160x10 160x10 160x10
incl db press..........100x10 100x10 100x10
flat db flies.............50x10 50x10 50x10
incl db flies.............50x10 50x10 50x10

delt-
seated db press.......50x10 50x10 50x10
delt raise side...........30x10 30x10 30x10
delt raise front..........30x10 30x10 30x10
delt raise rear...........20x10 20x10 20x10

tricep-
skull crushers..........75x10 75x10 75x10
45 degree exten.....50x10 50x10 50x10
kickbacks.................30x10 30x10 30x10

abs-
sit ups.....................x25 x15 x10
ab wheel.................x10 x10 x10

cool down-
30 min on the bike

[Hot Shot]

You bench 160lb and you can incline dumbbell press the 100s for 10 reps WOW!

[captain piddles]

mondays workout- back bicep forearm ab

warmup bike 10 min.

__back *supersets
*seated row 75X15 100X12 133X10 144X10 155X10 155X10
*alt db row 120X8 120X8 120X8

pulovers 60X15 60X15 60X15

__bicep
*ez bar curl 80X10 80X10 75X10 60X10
*alt db curl 50X10 50X10 50X8

*incl db curl 50X10 50X10 50X10
*preacher curl 75X10 75X10 75X6

cons. curl 20X15 20X15 20X12

__forearm
hammer curls 50X6 30x10 30X10
wrist curl 75X25 75X15 75X12
rev wrist curl 50X10 50X10 50X8

__abs
sit ups X25 X15 X12
ab wheel X10 X10 X10

cooldown 30 min on bike

supersets kicked my ass
Rest time between sets 60-90 sec:cry:

[captain piddles]

Missed wednesdays workout cause I was sick:cry: but saterdays workout is gonna rock:D

[captain piddles]

well I was gonna try to make it an everyday posting board for my workouts but I got to far behind to quick, so every once and a whinle I will post whats going on, right now I am considering a 6 day split but I am not sure, I have a home gym and have the time but do I have the energy for it, especialy after work, we will see, I am still gonna keep wednesday as my all out balls to the wall night and keep the others as regular workouts, with luck it will go smoothly and that saterday workout from my last post was awsome, I was able to raise the weight in everything by 5-10 lbs
I wasnt as sore as I had figured so I think it was a good thing,
the new split will be like this

sat-tue..........chest
mon-fri...........bicep-tricep
sun-thur........shoulders
wed...............legs-back-testing 1RM

and cardio on all nights except wed
there should be time for every body part to rest before the next time it is worked, I just want to get as much in as I can to burn as much fat as possible and to build as best I can

we shall see
Capt. pid:fart: :hide: :thumbup:

[captain piddles]

hey hey piddles has done well these past few days
the bicep tricep night is awsome, this new split has given me something to do everyday. as long as I give each bodypart time to recover before it gets hit again, then this should work out well
if I start to burn out, then I will take a week off and go back to my 3 day split, but I hope to continue
capt p

[Tryska]

i'm glad the new split is working for you man. keep it up!

[captain piddles]

well , so far so good, the workouts are really tough, but I have noticed an increase in reps in some exersizes which means I havent hit overtraining, Ive been drinking about a gallon and a half of water each day and I slam a protein shake 20 min after each workout and just before I go to bed, also I make sure to eat something every two hours weather its a full meal or just an apple, as long as it is something, cause of the cardio everyday I am tracking my weight and bf%, I am still in the low 20s as far as the % goes but its a hell of a lot better than where I was ( high 30s) but we are pushing and moving forward, even a tiny drop in bf% is a great thing just as long as it keeps happinin,

"the mountains may move slow but they change the face of the world"
capt. pid.

:D :) :nod: :fart:

[captain piddles]

well here we are, I had to go back to a three day routine, 6-7 days was interfereing with recovery but it was good that I did it cause it was a change of pace, keep the body guessing, during the time I increased my 1RM on two movements, my bench passed the 300lb mark and I squated 405 for 5 1/2 reps, big accomplishments for the captain, I had done the 405 squat and the next week I was able to get a picture of it, it was awsome, I went back to squating normal amounts (225lbs) but from time to time I will keep trying to beat the 405 mark, I still have a pocket of lard aropund the waist but I will keep working on it till its gone,when ever I start to feel bad about my weight I go to walmart and people watch, there are so meny people who are absolutely out of control fat wise that I feel better for how I am, its probably mean to do but it is a cure for the "i feel fat " blues
anyhoo tree days a week

sat - bicep,abs
sun - chest,delt,tricep
wed - quad,hamstring,calf,upper and lower back

cardio after each workout

we shall see what happens,
capt pid;)

[captain piddles]

heres the picture

[captain piddles]

well its been a few since Ive been here so its catch up time,
Ive been doing pretty well keeping to the 3 day routine, I still feel the want to do more but I know that if I puss it to hard it will end up with overtraining, the holiday killed my diet, actualy it wasnt the holiday it was me, the holiday didnt make me eat the m&ms I ate them on my own, so let the blame rest where it belongs, but the new year is the perfect time for a new start, I found an old picture of when I was rather round, rather portly if you will, actualy I was big as a pig, anyhoo, here it is, I am just glad I have changed for the better and as soon as I can get a good foothold on the diet I will write again
capt. pid

[Tryska]

you've mad awesome progress man. keep it up...all you can do is get back on the horse and ride, right?

who is the baby? too cute! :D

[captain piddles]

Thats my little niece marrissa, shes a cutie

[Tryska]

so cute with her little pigtails and her doggie!

here's a pic of my nephew, he's about 6 months old now....

[captain piddles]

it looks like you couldnt fit anymore happyness into his little smile
hes looks so tiny, its amazing how small we all start out at
:)

[Tryska]

you know..i didn't even register the amount of joy in his face until you mentioned it. that is a special pic, because actually he's pretty moody. *lol*

babies = ace.

[captain piddles]

well here we are, the 1st day of the new year,and the start of a new cycle, I noticed in my training notebooks that the 1st of the year I get real dead set in my training and then as we get to spring I ease up on it and as summer comes to a close I get back into the grove and as the holidays approach I blow apart at the seams, its a cycle Ive done from the begining, I dont know why but I want to take advantage of it, I know I need to work on the end of the year, thats my problem area, other than that the rest of the time is workable, (ive got training notebooks that go back to 98) but like the cycles before this is an oppertunity to get rolling again,so, for the record

weight: 183.4 lbs

bodyfat:
scale 25.3% calipers: 19.3%

the scale is a higher reading but the reading is constant
the calipers change by 2-3 % each time

I am still on a three day routine:
saterday-chest delt tricep abs
sunday- back bicep abs
wednesday- quad calf hamstring abs

I have been trying to get 2500 calories a day in 6 meals
I have been supplementing with beta trim ( cheap ECA stack)
and glutamine ( 1500 mg ) and a multi vitamin

in may I will drop the ECA for a month and then go back on
we will see what happens

I attatched a happy new years drawing I did a few years ago
its funny

[captain piddles]

was too big this one is smaller

[captain piddles]

I was going through myu old training journals and this day, five years ago I started my quest to build a better me, and the poundeges I used to use were silly

jan 98 bench press max 85lbs at 4 reps
jan 02 bench press max 300ibs at 6 reps

jan 98 cable curl max 50lbs at 8 reps
jan 02 cable curl max 145lbs at 6 reps

jan 98 squat 3 sets of 10 @ 60lbs
jan 02 squat 6 sets of 10 @ 245lbs

big changes in the past 5 years

jan 98 I weighed 211 @ 47% body fat
jan 02 I weigh 183 @ low 20s

5 years from now I want to weigh 220lbs @6-10% bodyfat

can I do it in 5 years time?
we shall see, we shall see

attatched is me this summer with my trainer, she helps me count

[Fart Barker]

man, that is just plain awesome :)

[Delphi]

She's a cutie! How old?

[PowerManDL]

None of that, pedophile.

[DaChickenShowYo]

LOL!

BTW great progress cap'n!

[captain piddles]

shes two years old , I have to go low reps she she can count them, shes awsome, and thanks for all the kind words, thats one of the reasons I like this board so much, is the kindness, and the willingness to help, Ive seen some boards where you get slammed by all the regulars every post you make, but here its cool, plus you guys are so funny,reading the old post all the jokes and funny comments its awsome, this is a great place to be a part of
capt. pid

[captain piddles]

got about a foot of snow over night and had to shovel, our driveway is aprox. 1500 ft long and 6-7 ft wide, awsome cardio!
have been keeping to my regular routing and doing well, I have been trying to get extra cardio in by sitting on the bike for a half to 45 min, but the snow was a bonus, it took about 1 1/2 to 2 hours to do the whole thing, not to shabby, good for the back I guess, oh well:rolleyes:

[captain piddles]

hey hey what do ya say? wicked bad cold, feeling rather poorly
still keeping my routine but I am gonna cut the weight back and go for reps, still sore from wednesdays workout at the gym, did really well, 285lb squat and 140lb curl were the highlights
I think I was starting to come down with the cold then cause it didnt really hit till friday, did well on the treadmill, but I must rest for now and do battle with the mighty virus

[captain piddles]

wow what a night at the gym, I had to write it out

warmup: treadmill 10 min.
squat............................225x6 225x10 225x8
calf raise.......................225x10 315x10 525x6
cable curl......................120x10 140x6 140x8
rev grip tri pulldown......40x10 40x10 40x10
alt cable curl..................40x10 50x10 50x10
tricep pushdown........... 140x8 140x8 140x8
seated row....................80x10 80x10
front lat pulldown..........100x8 80x10 80x10 110x1
shrugs...........................130x10 130x10 225x4
cable crossovers............120x10 120x10 120x8
bench press....................300x10 300x10 300x4
seated press...................134x6 134x6

cooldown treadmill 15 min

highspots 525lb calf raise 300lb bench 140 lb curl

volume= 42945
sets=37
reps=294

awsome night:D

[Tryska]

damn good numbers! keep it up! :thumbup:

[captain piddles]

my freind got a picture of me doing 525lbs , came out good but I was just starting to lift it, I wished he had waited a 1/2 sec to get me with the weight fully loaded on me, oh well its still a good picture though besides my leftover belly

[MonStar1023]

captain piddles-
Keep up the progress bro.. damn 525 lbs... really a monSTAR! Hehe.. keep it up.

:cool::cool:

[ElPietro]

hey the hooks on the smith machine are still hooked...and in the mirror your right leg is bent...what exercise is this? :p


j/k ;)

[captain piddles]

I was doing calf raises and he took the picture before I could fully raise the weight, I am hoping to get better pictures soon,I still feel weird about having my picture taken but as the weight gets better I want some sort of record of it, I also want to post pictures of my freinds who workout with me but I want to get their permission first and make sure its ok, my freind kevin can leg press close to 900 lbs and this week ( wed ) he is gonna try to do 1000 lbs, I think he can do it and want to get it on film, its awsome to see

[ElPietro]

Hahaha...oh...I thought you were doing squats...you see why I had some doubt in me. :D

Great lifts in any case!

[captain piddles]

Tuesday 1-29-02

******workout

warm up=treadmill 10 min

squats 225x6 225x6 265x6 300x2
calf raise 225x10 225x10 300x10 440x6 490x3 490x3
row mach. 110x6 60x10 60x10 60x10
lat pulldown 80x8 90x8 100x6
leg ext. 50x10 50x10 50x10
leg press 432x10 553x6 800x2
cable crossover 120x10 120x10 120x7 80x10 80x10
seated press 117x6 117x6 117x6
cable curl 140x6 140x4 120x6 120x6 80x10 80x8
alt cable curl 20x10 30x10 40x10 40x10 40x10
alt. rev. grip pulldown 20x10 40x8 40x10
pec deck 60x10 60x10 60x10

cool down=treadmill 10 min

volume=57474
sets=53
reps=387

not a bad night
I beat my personal records on
squats=300lb
leg press=800lb :D

****diet

could have done better today, kept to it for most of the day
but lost it with chips and animal crackers, damn those little critters
will strive to do better

[Fart Barker]

Originally posted by captain piddles
volume=57474
sets=53
reps=387

:eek:

holy shiat! did you shoot some crank before that workout? ;)

[PowerManDL]

Hey cap, are you including warm-up sets in your volume/sets/reps calculations, or only work sets?

BTW, nice to see somebody besides me doing it.

[captain piddles]

I try to do warmup sets but I forget most of the time, but I dont usualy count them as work sets, and no crank fo me please, I take old coffee grounds and mix with butter (not margirine) heat on a stove top until the mix is steamy and I spread it on a peice of bread and wrap it around my ****, just kidding I dont use anything just push push push:)

[captain piddles]

Sunday

very light workout cause I had to shovel snow for 1 1/2 hours
so my back was well worked when it was lifting time

bench press 130x10 140x10 155x10
incline db press 60x10 80x10 100x10
flat bench flies 50x10 50x10 50x10

seated press 50x10 50x10 50x10
delt raise (side) 30x10 30x10 30x10

skull crushers 70x10
standing db extention 25x10
kickbacks 10x10

just enough to get the blood flowing

my diet was shot to hell today so I should change my name to captain piggy :D

all sead and done, it wasn to bad the drive way kicked my ass
there was an ice storm saterday that put a 1/2 inck of glazed ice on top of about 4 inches of heavy snow, I wish we had a plow
but it was good

volume=11010
sets=19
reps=190

[captain piddles]

I am getting ready, cause tommorow and wednesday I am going full bore in the gym, I am gonna try to out do everything I have done before, Im not shooting for any peticular weight but I want to break all the personal records I have in all the exersizes, I have been eating a little more than I am used to, I hope that it will help me energy wise, I have had some bad foods but the majority of it has been good stuff, usualy I have one major gym day where I work the full body and two smaller light days where I work it all over again but light, this lets me hit all muscle groups twice a week once hard and once light, I am gonna start logging in all my workouts and not just the good ones,I also want to add dietary info and supplement info, also weight and bf%, but for now I got to focus on the next two days, they are gonna be killers,after wed my next workout wont be till saterday, so there should be plenty of time for recovery, we shall see

[captain piddles]

holy crap part one

some exersizes may have the same lbs and reps, cause I put them together and did them as a superset, one after the other with no rest

bicep

cable curl 100x10 130x10 130x8 150x3
110x10 80x12 60x15
alt curl 100x10 60x10 60x10 100x6
concentration curl 30x10 30x10 30x10
reverse curl 40x10 50x10 50x10 50x10

tricep

pushdowns 100x10 130x10 130x8 150x3
110x10 80x12 60x15
reverse grip pulldown 100x10 60x12 60x10 100x6
overhead db extention 40x10 40x10 40x10
skull crushers 50x10 60x10 80x10 100x10 120x3

traps

shrugs 100x10 185x10 185x10 200x10 255x4 300x8
300x8
upright row 95x8 95x8 95x10

delt

seated press 65x10 90x10 90x7
standing press 115x10 125x6 135x6
db delt raise 20x10 20x10 20x10
cable delt raise 20x10 20x8 20x8

volume=44990
sets=59
reps=648

it was a ruged workout but it was only one of two, lower body tommorrow,

records beaten
cable curl 150x3
tricep pushdown 150x3
skull crusher 120x3
standing press 135x6
shrugs 300x8
alt curl 100x10
reverse grip pulldown 100x10

diet= still pounding food cause I know I am gonna be draggin ass in the gym tommorrow:cry:

[captain piddles]

holy crap part two

warm up 10 min treadmin


quad
leg extentions 90x8 90x8 90x10
squats 130x10 150x10 170x10 225x8 300x4
leg press 432x10 432x10 432x10 600x10 800x6 800x2 800x0

calves
calf raise130x10 130x10 150x10 150x10 170x10 170x10 225x10
300x10 315x10 385x10 455x6 505x4 555x1

back
seated row 90x10 100x10 110x10
lat pulldown 70x15 90x10 100x10 100x8

chest
cable crossovers 60x10 100x10 120x6 150x1
pec deck 80x14 80x10 100x10 110x3 90x5
bench press 115x10 165x10 185x5

after all of it I was sooooooooo tired, I went into the sauna and allmost fell asleep

volume= 78400
sets=46
reps=394

wow fart thought I was on crank last time, I didnt do anything like eca stack or nothing, just kept plodding along,
I have got to take time off after that one,
next workout might not happen till sunday

diet = still pounding food not stopping

records beaten
leg press 800x6
calf raise 555x1
cable crossovers150x1

[Fart Barker]

Originally posted by captain piddles
volume= 78400
sets=46
reps=394

:bow:
:bow:
:bow:

[captain piddles]

in two days, holy crap 1 and 2

volume=123430
sets=105
reps=1078

dats a lot of work

thanks for the :bow: :bow: :bow:
it made my day

[captain piddles]

sunday
warm up 10 min bike

chest

bb bench press 145x12 155x10 155x10 155x10
incl db press 100x10 100x10 100x10
flat bench flies 50x10 50x10 50x10

delt

seated press 50x10 50x10 50x10
delt raise side 20x12 20x12 20x12

tricep

scull crushers 70x12 70x10 70x10
alt db extention 50x10 50x10 50x10
kickbacks 30x10 30x10 30x10

cooldown cardio 30 min bike

diet:
right on the money today no extra snacking

workout music:
P.O.D., Limp Bizkut,ICP,sevendust

all in all, not bad, not as much volume as usual, but the quality of the workout was what counts, I made sure to get 5 second negitives and 3 second positives, and fully feeling each rep in the muscle itself, I am gonna make sure to get cardio in after every workout, I have been lax in the cardio dept.

weight=183.8

[captain piddles]

cardio
bike 20 min

diet:
right on the money, no snackin, doing good

workout music:
P.O.D., Limp Bizkut, creed

[captain piddles]

Tuesday

warm up 10 min treadmill

back

seated row 110x10 110x10 80x10 80x10
lat pulldowns 100x10 100x10 100x8 60x10
pullovers 50x10 50x10 50x10

bicep

ez curl 70x10 70x10 70x10
alt db curl 40x10 40x10 40x10
incl db curl 30x10 40x10 50x10 40x10
cable curl 120x5 100x9 80x10 80x10

abs

cable crunch 80x10 100x10 120x10 140x10
knee ups x12 x12 x12

cooldown treadmill 10 min

diet: not bad today still not snacking or overeating
resisted the temptation of a bag of chips,

workout music: some country crap this old guy was listening to,
after he left, KoRn, kid rock, P.o.d., mudvayne

all in all, it was a good workout I was able to focus on the muscle groups better, its weird not filling the page with exersizes to do , but its nice to have extra time, not to bad

[captain piddles]

wednesday

warm up 10 min treadmill

quad

bb squat 90x10 110x10 110x10
leg extention 50x10 50x10 50x10 30x15

hamstring

Leg curl Standing 25 L-10 R-10 35 L-10 R-10 35 L-10 R-10

calf

calf raise 110x10 110x10 110x10
seated calf raise 100x15 100x25 100x25

abs

cable crunch 80x10 130x10 130x10 130x10
knee ups x10 x15 x15 x15

bench press 110x10 110x10 110x10 110x10 150x10 150x10 150x10

cooldown 10 min treadmill

last of the low volume workouts, I was worried after doing the 78,000 volume night that I might be a little overtrained, so I kicked it into low gear for a week, I am gonna slowly raise the volume untill it feels right, all in all,a good night

diet: doing good, no snacking and sticking to the plan

workout music : motley crue mix cd

[captain piddles]

sunday

warm up 10 min bike

chest

bb bench press 150x10 155x10 155x10 135x10
incl db press 120x8 120x6 100x10
flat bench flies 50x10 50x10 50x10
incl bench flies 50x10 50x10 50x10

delt

seated press 50x10 50x10 50x10
delt raise side 30x10 30x10 30x10


tricep

scull crushers 75x10 80x10 90x10
alt db extention 50x10 50x10 50x10
kickbacks 50x8 30x10 30x10

cooldown cardio 30 min bike

diet:
doin good

workout music:
Kid rock,P.O.D., Limp Bizkut,ICP,sevendust

starting to bring up the volume from this point forward, I think I have gotten past the big night I had, so I am gonna keep stepping it up

volume 18,880
sets 28
reps 262

weight=181.4 lost some pounds, need to eat more
bodyfat=17.5%

[captain piddles]

Tuesday

warm up 10 min bike

back

seated row 100x10 120x10 130x10 155x6 155x6
alt db row 100x10 100x10 100x10
pullovers 50x15 50x15 50x15

bicep

ez curl 80x10 60x10 60x10
alt db curl 50x10 50x10 50x10
incl db curl 30x15 30x15 30x15
preacher curl 50x15 50x15 50x15

forearm

wrist curl 75x25 75x20 75x20
reverse curl 60x8 60x8 60x8


diet: I had cookies and pop tarts, me bad , I am gonna try harder to make better food choices

workout music: limp bizcut,pod,creed,sevendust, kid rock

sets=29
reps=356
volume=24025

brought the volume up a tad, good deals, I am slowly gonna raise the volume over the next few workouts

[captain piddles]

chunk b gone , look what these guys did

[captain piddles]

wednesday

warmup 10 min. treadmill

quad

BB squats 90x10 100x10 100x10 130x10 170x10 200x10
leg extentions 50x10 50x10 50x10
leg press 350x10 350x10 350x10

hammys

leg curl 50x10 50x10 50x10

calf

calf raise 100x10 130x10 170x10 200x10
280x10 280x10 300x10

abs

kneeups x15 x15 x15
cable crunches 80x10 100x10 120x10

workout music: Ozzy,mudvayne,fear factory

diet: still making bad choices but I am eating good

sets:25
reps:295
volume:39000
:D

[captain piddles]

sunday chest delt tricep

warm up 20 min bike


chest

bb bench press 155x10 165x10 175x10 180x8 155x10
incl db press 120x8 120x10 120x8
flat bench flies 50x10 50x10 50x10 50x10 50x10
incl bench flies 50x10 50x10 50x10

delt

seated press 50x10 50x10 50x10 50x10
delt raise side 30x10 30x10 30x10 50x6
delt raise rear 30x10 20x10 20x10 20x10


tricep

scull crushers 80x10 85x10 85x10 100x6
alt db extention 50x10 50x10 50x10
kickbacks 50x10 30x10 30x10


diet:
doin good, starting a cutting phase for a few weeks

translation: gonna try to cut out the snackin,
saying goodbye to my freind little debby

workout music:
KoRn and a little techno on the side

brought the volume up 5,770 from last sunday, need to bring it higher, for some reason my body responds better to high volume workouts, I make better strengh gains

:D
volume 24,750 5770 more than last sun
sets 38 10 more than last sun
reps 364 102 more than last sun

weight=182.0 gained a pound but bf% stayed the same
bodyfat=17.5%

captain deserves a cookie:)

[Fart Barker]

If that volume isn't wearing you down yet, you are truly an animal ;)

[OverDose]

Originally posted by captain piddles
jan 98 bench press max 85lbs at 4 reps
jan 02 bench press max 300ibs at 6 reps


wonder how much youll be benching in 06

nice work captain ;)

[captain piddles]

tuesday back bicep forearm

warm up 20 min. bike

back

bent row 60x10 60x10 60x10
seated row 133x10 155x10 133x10 155x10
alt db row 120x10 120x10 120x10
shrugs 120x15 120x15 120x15 135x15 150x15 180x10
120x15 120x15

bicep

ez curl 60x15 60x12 60x12 60x10
alt db curl 50x10 50x10 50x10 30x10
incl db curl 30x 10 30x10 30x10 30x10
preacher curl 75x10 75x8 50x10 50x10

forearm

wrist curl 100x20 100x10 50x25 50x25
hammer curl 50x10 50x10 50x10
rev wrist curl 50x10 50x10 50x10

vol=42,995
rep=522
set=44

great workout raising the volume

[captain piddles]

****************best night ever**************
wednesday quad calf hammys abs and odd stuff

warm up 10 min treadmill

quad

squats 200x10 200x10 200x10 200x10 200x10
leg extentions 50x10 50x10 50x10 30x10
leg press *800x10 650x10 650x10 650x10 492x10 340x15
340x15 340x15

calf raises 200x10 200x10 200x10 200x10 200x10 220x15
290x15 340x15 380x10

odd

cable crossover 40x15 80x10 120x10 120x8
cable curl 60x10 100x10 120x10 140x4
tricep pushdown 140x10 140x10 140x8
seated press 90x10 90x7 65x10
standing press 130x6 130x6 130x6

abs

kneeups x15 x15 x15

*volume=100,000
sets=46
reps=485

most work I have ever done, I am sooooooo tired right now
I got plenty of time to rest before my next work out, whooooo
I cant beleive I got to 100,000, I was jokeing with my friend kevin about hitting 90,000 but I never thought I would pass even that
anyway.....

diet- doing great I cut out snacking all together, and I have stuck to the plan

workout music= def lepard, ozzy, motley crue, old school hair band night

I am still soooo blown away by the volume, it was the calf raises, squats ansd leg presses that sent it skyrocketing, I dont know if I will ever be able to beat this record:eek: :D

[Alex.V]

lol. Jesus christ, man. How many days before your next workout?

[captain piddles]

sunday starts my light week

[captain piddles]

today I was to start my light week but I decided to let today slide for more recovery time and continue with the mega volume training for as long as I can before overtaining sets in, I have been pounding down the calories and havent been too sore, tuesday will be chest-delt-tricep-back and wednesdays workout will be quad-calf-hammys-bicep-abs

:D

[captain piddles]

tuesday chest-delt-tricep-back

chest
bench press 130x10 200x10 200x10 200x10 250x3 270x3 300x2
cbl crossover 80x10 100x10 100x10 100x6
pec deck 80x6 60x10 50x10 50x10

delt
standing press 130x6 130x6 130x6
seated press 80x10 80x10 80x10
delt raise 40x8 20x10 20x10 20x10

tricep
pushdowns 160x8 160x6 125x8 125x8 125x8
french press 75x10 75x10 75x10
rev. grip pulldowns 40x10 80x10 80x10 80x8

back
seated row 270x6 180x10 180x10 180x10 90x10
shrugs 235x8 130x10 130x10 130x10
seated row mach. 80x10 80x10 80x10
lat pulldown 80x10 80x10 80x10
at db row 100x10 100x10 100x10

sets=55
reps=486
vol=52170

diet= not bad I have been snacking little but I have made better choices this time, I hve been pounding down the food cause the big volume day is tomorrow, need the energy

great workout, had some weak spots but next tuesday will be better, gonna try to push the bench press up, I want to hit 350lbs before the summer sets in also wat to raise the squat slowly and leg press, even though the leg press machine only goes up to 800lbss I will try to do more sets at 800lbs

the captain deserves a cookie:D

[Fart Barker]

the captain deserves a box of cookies for that workout ;)

[captain piddles]

I will share with everybody on the board

[MonStar1023]

captain piddles-
Nice avatar.. anyway I am assuming that you prefer high-volume? Have you tried low-volume? Curious..

:cool::cool:

[captain piddles]

I did low volume for a while but now I like to mix it up some,
my body seems to respond better to higher volume, as long as it isnt 3 days a week I do well, anything over 3 and my workouts suffer some

[captain piddles]

wednesday quad calf hammy bicep ab

super set 1

squat 130x10 200x10 220x10 240x10 240x10 200x10 200x10
calf raise 130x10 200x10 220x10 240x10 240x10 270x10 320x10
390x10 390x10 320x10 320x20 270x10

super set 2

knee ups X15 x15 x15
leg press 340x20 340x20 460x10 460x10 610x10 610x10 610x10
610x10 800x10 800x10

super set 3

cable curl 60x10 100x10 100x10 100x10 120x10 140x6 160x2
leg extentions 30x10 50x10 50x10 50x10 60x10 70x10 100x10

super set 4

alt db curl 30x10 50x10 50x10 50x10
leg curls 40x10 40x10 40x10

sets=53
reps=553
volume=121860

the big night is over, torwards the end I was really pulling to get the energy to finnish, it was awsome, I figured what I do is similar to german volume training, on some exersizes I get more than 10 sets and I use a similar movment to finnish the muscle
the thing that really added to the volume is the squats and calf raises and leg presses, the weight is real heavy and I get lots of sets in, I think with this amount of volume that 2 days a week is good for a while, when get used to it I might add a sunday but for now it will have to wait

diet= its going ok, I am still pounding good food but I get bitten by the little debbie bug, so snacking is less than what it once was but it hasnt gone away, I will just have to work harder at it

I have the next six days to rest and recover
whew :D

[captain piddles]

nice recovery day got some good food in
wasnt watching the fat content but its ok
I will make sure next time to be more carefull

legs and back sore but managable

181.5 lbs @ 17.5%

[captain piddles]

did some cardio today, got a new treadmill, proform 770 ekg
thing rocks, I did 20 min this morning and 20 min about 10pm
cant wait to go at it again

[captain piddles]

20 min on the treadmill, god I love that thing

[captain piddles]

30 min on treadmill, awsome, sweating like a pig in ju-ly

diet = last week of anything goes and then we restrict slowly
taking in 3000 to 3200, gonna drop to 2500 and
then 2000, at 2000 we will drop some weight in
the workouts and go for reps

[captain piddles]

tuesday

I got to the gym and realized that I had'nt written out the workout for the day, so I wrote what I did as I went along,
I like o have everything written out before, today felt like I had no direction

bench press
130x10 150x10 180x10 220x10 310x0 310x1(partial) 310x1:D
270x3 270x2 200x6 200x1 (fail, gastank empty)

seated row
140x6 140x6 140x6

incline press
130x10 130x10 130x10

alt db tricep press
30x10 30x10

hammer curl
50x15 50x15

cable curl
75x10 80x10 80x10 120x10

tricep pushdowns
120x10 120x10 120x10 120x10

overhead db extention
50x10 50x10 50x10

lat pulldowns
110x10 110x6 110x6

millitary press
130x10 130x10 130x10


diet= good for today, had flounder filets for supper, nice 5gr fat 0 carb 25gr protein, I had two, I behaved myself today, no sneeking off with little debbi, and betty crocker wasnt home so I was good for a change

the good thing was I hit 140lbs for 3 sets of 6 on the row machine
usualy I dont make it past 100lbs, also 310lb bench press, 1st I tried it and fudged it, second time I did it but didnt let the bar come down far enough, so it was like half of one, so I walked around for a sec and cleared my mind, If I could do half of one than I can get it, and I laid on the bench and pushed one out,
of coarse my nuts exploded and my left eye popped out but I did it:D

volume=33342
sets=37
reps=313

[Fart Barker]

Originally posted by captain piddles
of coarse my nuts exploded and my left eye popped out but I did it:D

:thumbup:

[captain piddles]

wednesday

normaly this is my biggest day, but I have gone so far off of my base workout with all kinds of isolation movements and extra presses that I took the day off of the weights and re-thought out my workout and started a fresh, notebook, I ve got four now that span 1999-2002,all my workouts are in there. anyhow I am going back to the basics and am gonna start the new notebook fresh with a fresh workout with no extras, I am gonna still try for high volume, I like how it feels and it works best for me but I am gonna try it with8-9 exersizes per workout

for today its cardio day

treadmill 43 min 1/8 of a mile @ 7mph
1/8 of a mile @ 3.5 mph
repete

[captain piddles]

I got the 1/8 of a mile idea from this

[captain piddles]

more info on it

[captain piddles]

thursday - cardio
treadmill 20 min
whew!

[captain piddles]

friday - cardio
treadmill 20 min
whew!
weight: 178.6lbs

[captain piddles]

saterday- cardio

am: treadmill 10 min
pm: treadmill 30 min

weight: 177.2lbs

[captain piddles]

My new treadmill
the control panel

[captain piddles]

new treadmill

full shot

[captain piddles]

my desk where I plan my workouts

[Fart Barker]

Who is the dude on the wall in the white t-shirt?

[captain piddles]

his name is gunter, I dont know his last name but he is one big dude here is another pic of him

[captain piddles]

sunday chest delt tricep day 5 of new routine

warm up 5 min. treadmill

chest

bench press 160x10 160x10 160x10 160x10
incl db press 120x10 120x10 120x10
flat flies 50x10 50x10 50x10

delt
seated press 50x10 50x10 50x10
delt raise 30x10 30x10 30x10

tricep
skull crackers 75x10 75x10 75x10
kickbacks 30x10 30x10 30x10

cooldown 30 min treadmill

sets=22
reps=220
vol= 17,050

nice little workout, new routine is focused more on cutting the
fat not so much on the bulking aspect, so I am gonna go light for a few and focus mostly on cardio and try to bring my bf% down
its the main reason for getting the treadmill

diet= going pretty well, I still get bitten by little debi off nd on but it isnt an everyday thing, mostly on friday and saterday, those are my snackin days, I try to control myself but I can help it, inside me is an insane fat guy at the controls, I do my best to fight him and distract him with shiny things but it dosnt work on the weekend, I will just have to keep the battle going, cardio 20 min everyday, light weight training to keep from losing mass and to burn cals

all in all it was a good day:D

[captain piddles]

hey fart I love the avatar, here is a good pic for one

[captain piddles]

treadmill=30min. 293 cal 91.5 fat cal 2.1 miles 8.4 laps

1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph
1/8 th of a mile @ 6.0 mph
1/8 th of a mile @ 3.5 mph

whew! not bad for an x-smoker
as soon as I get used to it I will move up to
1/8 th at 4 mph and 1/8 th at 7mph


:burger:

[captain piddles]

tuesday back bicep abs
day 7

back

kevins row 100x10 120x10 140x10 160x8
lat pulldown 110x10 110x10 110x10 120x6 160x2

bicep

ezbar curl 80x10 80x10 80x10 60x10 60x10
alt db curl 40x10 60x10 40x10 60x10 40x10 60x6

abs

knee ups x15 x15 x15

treadmill 5 min

sets=23
reps=227
vol= 15,410

notes= not to shabby I had to keep reminding myself not to go crazy, its not a high volume workout, the focus for the next 4 months is fatloss so cardio is king ( for the moment ), I only need to stimulate the muscle for now, use it for burning cals

diet= nice day for the captain, behaved all day no snacking ad stayed right on the money, if I could have the whole 16 weeks go like this it would be awsome, but I know it isnt but I will try to do the best can:D

[captain piddles]

was unable to go to the gym cause of the crappy weather
we are getting slammed right now with mega-snow

[captain piddles]

whoa boy are we getting buried in the stuff, I can see 7 inches and still snowing like the dickens, well never got to the gym :cry: but I did do some cardio so today isnt a total waste

treadmill 30 min

nice! kicks my ass every time I get on it

notes= well its getting easier for me to maintain a high speed (7)
I want to do 7 for they whole time I am on it, its my cardigoal :D

diet= cheated today with cap cod tater chips and cheesepuffs
when my diet crashes I go in style, next time I want cheesecake
a whole cake all to myself Mmm Mmm good,:help: (snaps out of it)
no I know I cant, must fight the urge to splurge

[captain piddles]

thrusday 3-21-01

shoveled the snow took the day off to recoup from the shovelin
back was real sore

[captain piddles]

friday 3-22-01

wt=177.4

treadmill 35 min

diet= snacky snacky nuf said

[captain piddles]

saterday 3-23-01

wt=177.2

treadmill 40 min cause I was a bad little piggy today

diet= what diet? I binged bad, ate two 1 lb bag of jelly beans
can I jam anything else into my face while Im here, I was doing good and lost it, why couldnt it at least have been 2lbs of apples or fish or shicken, bad bad bad bad captain, no cookie for you

[captain piddles]

sunday chest-delt-tricep

chest volume=13500

bench press 175x10 175x10 175x10 175x10 175x10 175x10
flat flies 50x20 50x20 50x20

delt volume=4400

seated press 50x10 50x10 50x10 50x10 50x10 50x20
delt raise side 30x10 30x10 30x10

tricep volume=3600

skull crushers 60x15 60x15 60x15
kickbacks 30x10 30x10 30x10

cooldown/cardio

treadmill 43 min

notes= not to shabby the benching was the best, at first it was easy but every 2 sets I did a set of flat flies and had no rest between, by the end I was callin out for mommy! :cry:

diet= much better than yesterday, no snacking and had good choices for meals, tuna and eggs for a pre workout meal, that was a bonus, need to work on control over the binging thing, it stems from my childhood, I had 13 brothers and sisters, if you didnt eat it right away you wouldnt get any, so I learned to eat really fast and a real lot, I know the problem but how do I approach fixing it

I will have to fix it another time

[captain piddles]

monday cardio

treadmill 40 min

whew!

[Fart Barker]

How's all that cardio affecting your strength?

[captain piddles]

it was rough at first but I am getting used to it
loss of strength for the loss of fat
could be worse

[captain piddles]

actualy havent noticed any loss but I havent been doing max
I am trying to focus on fatloss, so I do light workouts with moderate volume and cardio 5-6 days a week, I have been trying also to really pin down the diet, mostly failing the diet, there is just too much junk food around and I have no will power when it comes to junk, I know I have a binge thing happining, but I am working on it, I would like to rid myself of the gut once and for all,
I know there are abs under there and I want them to see sunlight,
its a full frontal assault on my jelly belly

[captain piddles]

wednesday 3-27-02

181.0lbs

quad

squat 115x10 115x10 115x10 115x10
leg xtention 70x10 100x10 100x10 100x6

hammys

leg press 432x25 432x10 432x10


calf

calf raise 225x15 315x15 385x10 385x10

back

kevins row 100x10 100x10 100x10 140x10 140x10
lat pulldown 100x10 100x10 100x10 100x10 100x10

bicep

cable curl 130x8 120x10 100x10
alt cable curl 60x10 60x10 60x10

sets=31
reps=329
volume= 58,980

diet= right on the money today, did good no snackin and kept to the plan

no cardio today

[captain piddles]

friday cardio

treadmill 40 min
was rough but worth it

[captain piddles]

sunday chest delt tricep

chest vol=17400 sets=12 reps=150

bench press 180x10 180x10 180x10 180x10 180x10 180x10
incl db press 120x10 120x10 120x10
flat flies 50x20 50x20 50x20

delt vol=5000 sets=8 reps=100

seated press 60x15 60x15 60x15 60x15
delt raise 50x10 30x10 30x10 30x10

tricep vol=4300 sets=6 reps=60

skullys 60x15 60x15 60x15
db xtentions 60x10 50x10 50x10

total:

volume=26700
sets=26
reps=310

notes:
skullys (skull crushers) and db externtions done together as a compound set, was really tough, no rest between each exersize and 60 sec or less between sets, benching was great at first the 180lbs was easy but at the 3rd set I started wearing down, at the 5th set I was hurting and the 6th kicked my butt, after that following with incline db presses was murder :cry:
it was a great little workout

diet:
could have done better but its the weekend and though I had some bad foods at least I didnt binge, si I know I need to work on the bingeing and after that then clean it up, besides I would rather have plenty of nutrients in the body for the workout

another sunday workout down and looking forward to tuesday

sunday....................chest delt tricep
monday...................cardio
tuesday...................back bicep ab
wednesday.............quad calf hammy ab
thursday.................cardio
friday......................cardio
saterday.................cardio
:D

[captain piddles]

monday cardio

40 min treadmill
awsome

diet= I have been pounding down GOOD food , its awsome
2.5 lbs of 98% fat free ham and a big 5 egg omlet with broc and ham bits

[captain piddles]

tuesday back bicep forearm

back

kevins row 120x10 120x10 100x10 100x10
lat pulldown 120x10 (120x6\100x4)* 100x1 100x10
alt db row 100x10 100x10 100x10
pullovers 50x10 50x10 50x10

bicep

cable curls 200x0* 140x4 120x10 100x10 80x10 80x10
ezbar curl 75x10 75x10 75x8
alt cable curl 80x10 80x10 40x15 40x15
alt db curl 40x10 40x10 40x10

forearm

hammer curls 40x10 40x10 40x10
rev curl 80x10 80x10 80x8

total:

sets=36
reps=350
vol= 26360

notes:
on the lat pulldowns I failed at 120x6 but dropped the weight to 100lbs to finish the set at 10, also I tried to do 200lbs curling but didnt get it, I raised the weight about 3 inches and failed
it was a rough night tonight I just didnt have the omph to get going, I had to do some baling t work and I made 5 bales of colored wool that were over 700 lbs, it took two people to move them, even though I will get in trouble (they have a 500lb limit)
I love making them huge, all in all it was a good workout, 1/2 way through bicep and I was getting a great pump, did good with the back work too, but I know I could have done better

diet:
well not too good but not too bad, I had a small bag of potatoe chips, had too they were just too damn good, on thegood side my post workout meal was 2 flounder filets at 25 grams of protein a peice with 2 servings of cole slaw and steak fries
mmmmmmmmmmmmmmmmmmmmmmmmmmmmmm good!!
well tomorrow is leg day so got to get some shut eye

:D

[captain piddles]

wednesday quad calf hammy

squat
115x10 115x10 115x10 130x10 130x10 135x10 150x10 160x10 190x10 270x2 :help:

leg press
523x10 523x10 523x10 523x10 523x10 643x10
*moved seat back then *800x6 800x3

calf raise
130x10 130x10 270x10 340x10 410x10 410x10

leg extention
100x8 70x10 70x10 70x10

stand leg curl
50x10 50x10

*****odd stuff

standing press
130x10 130x10 130x8

delt raise
50x10 50x8 20x15 20x15

tricep pressdowns
120x10 140x10 160x8 160x6 210x0:cry:

bench press
130x10 190x10 200x10

sets=44
reps=419
vol=88,700

whew!
:D

[captain piddles]

saterday cardio

45 min treadmill

awsome day got a pair of 40lb dbs today
all I need now are 45's & 50's

[captain piddles]

sunday chest delt tricep
wt=185.6:burger:

chest
bench press 195x10 195x10 195x10 195x10 195x10
inc db press 120x10 120x10 120x10 120x10 120x10
inc flies 50x10 50x10 50x10 50x10
flat flies 50x10 50x10 50x10 50x10

delt
db press 80x10 80x10 80x10 80x10 80x10
delt raise 50x10 50x8 30x10 30x10 30x10

triceps

crushers 70x10 70x10 70x10 70x10
db extention 40x15 40x15 40x15 40x15 40x15
kick backs 30x10 30x10

total:
sets=39
reps=413
vol = 31350

diet: went out the window this weekend, we had relatives over and there was lots of food, not just regular food but my trigger foods, so I dove right in, its ok though, I am getting good at forgiving myself, I will just try to do better next time, its all I can do :cry:

[captain piddles]

I found a good sup at wally world

natrol omega-3 flax borage
90 soft gels

alpha linolenic acid=200mg
linoliec acid=175mg
oliec acid=150mg
gamma linolenic acid=75mg
eicosapentanoic acid=70mg
docosahexanoic acid=45mg


all for $7.95

[captain piddles]

tuesday back bicep forearm

*******back

kevins row 100x10 100x10 120x10 120x10 140x10 140x10
160x10 160x8

lat pulldown 100x10 100x10 100x10 100x10 120x10 120x8
140x8 140x6

*******bicep

ez curl 60x10 80x10 80x10 80x10 100x10 100x10 100x10
100x10 120x10

alt db curl 80x5 50x10 50x10 50x10 50x10

consentration curl 50x10 50x10 50x10

incline curl 50x10 50x10 30x10 30x10

*******forearm

reverse curl 80x10 60x10 60x10 60x10


total:
sets=41
reps=395
vol=34100

diet: much better, no snackin

kevin did 300lbs seated row in the seated row machine
it was cool

[captain piddles]

wednesday quad-calf-hammy-ab

***********quad

squat 115x10 115x10 135x10 155x10 155x10 175x10
190x10 260x6

leg extentions 100x10 100x10 100x10 100x10 100x10
100x10

***********calf

calf raise 115x10 155x10 175x10 190x10 260x10 330x10
400x10 400x10

**********hammys

leg press 402x15 402x15 553x10 553x10 553x10 553x10

standing leg curl 50x10 50x10 50x10

**********abs

knee ups x10 x10 x10

total:
sets=34
reps=346
vol= 73,890

diet: again another good day, making up for the pig I have been lately

[captain piddles]

sunday chest delt tricep

chest
------------------------------------------------------------
bench press 180x10 180x10 180x10 180x10
incl db press 120x10 120x10 120x10
flat flies 50x15 50x15 50x15

chest total 10sets 115 reps 13,050 volume


delt
-----------------------------------------------------------
delt raise side 50x10 50x8 50x8
db press 80x10 80x10 80x10

delt total 6 sets 56 reps 3700 volume


tricep
-----------------------------------------------------------
skull crushers 80x10 80x10 80x10
overhead extention 40x15 40x15 40x15

tricep total 6 sets 75 reps 4200 volume

treadmill 20min 226 cal 70.6 fat cal 1.5 miles

all total
==================================
sets=22
reps=246
vol=20,950


diet:
well I would like to say good but I cant so I wont

positive things:

50lb delt raise ( 2x25lb dbs) for all three sets
80lb db press ( 2x40lb dbs) for all three sets
workout made me feel good about myself today
:) things are ok :)

[captain piddles]

monday

didnt do anything big today, got alot on the mind, I found a source for some "super supplements" now I am debating myself as to what to do, dbol and winny sound really good and their cheap, but I just dont feel right about it, but then again I might not have another oppertunity to do this and I definatly will make great jumps in my training, but then again I allready have made big jumps in my training without them

what to do?
:help:

[captain piddles]

the best thing I had to eat today............

2 hot dogs with relish and sour cream and chives mashed potatoes

[Alex.V]

Ooh, super supps...

;) There's a board for that, you know.

[MonStar]

Nice journal man.. my advice is stay natural when it comes to "super supplements." Dont make that mistake many people that I have talked to regret it tremendously. There are too many side-effects and I dont think its respectable personally. Anyway nice journal - strength is looking good and everything like that. Keep up the good work! :D:D

MS

[captain piddles]

tuesday back bicep forearm

*************back

kevins row 100x10 120x10 140x10 160x10 250x 1/2
lat pulldown 90x10 100x10 110x10 120x10 150x6 180x1

*************bicep

cable curl 60x15 90x10 110x10 110x10 130x10 130x10 150x6
incl. db curl 40x10 40x10 40x10 40x10

*************forearm

reverse curl 60x10 60x10 60x10 60x10

total:
27 sets
239 reps
22,193 volume

diet:
great day today, got wicked cravings for potatoe chips at work but fought it off, and last night before bed I was hurting for these chockolate chip cookie bars my wife made, but I resisted and stayed on track, if I can just keep saying no to these goodies than I would be alot leaner than I am now

notes:
after a long hard look at what I have been debateing over and over in my head I have made a decision, I will not be making an order from that unamed person who offered me the "super supps" thank you MonStar, what you said was the catalyst that made me decide agenst it, I also have to thank Warlock for helping me think it out
thanx guys

[captain piddles]

wednesday quad calf and hammys

***************quad

squats 135x15 135x15 135x15

leg extentions 75x10 75x10 75x10 75x10 100x10 100x10
150x10 150x10 150x10 150x10 200x8

13 sets 153 reps 16875 volume

***************calf

standing bb raises 135x15 135x15 135x15

db single leg raise 60x10 60x10 60x10

6 sets 75 reps 7875 volume

***************hammys

lying leg curls 75x10 75x10 75x10

3 sets 30 reps 2250 volume


all total:
sets=22
reps=258
vol=27,000

diet: I have been a good captain and have stayed away from that lil debbie bitch, shes nothing but trouble, my diet has been really good lately, no snacking and fought the temptation to binge several times and won,still need to keep on my toes

notes: wasnt able to go to the gym tonight so I kept it moderatly light on squats, I miss the gym but being back in my Iron lair was nice,

:D

[captain piddles]

fergot to mention that someone at my work was put on steroids and they didnt want them and asked if I wanted them, cause they were just gonna trow them out, imagine that free steroids
oh well I told them I wasnt interested and spent the rest of the day avoiding the temptation to say gimmie gimmie

[Fart Barker]

resistance is futile

you will be assimilated

[Fart Barker]

what kind of steroids

[captain piddles]

not sure, I think it started with a "p"
pregnazone or something that sounds similar, I remember thinking it would probably just put on waterweight

[captain piddles]

I want to try 1-ad

[MonStar]

MonStar, what you said was the catalyst that made me decide agenst it

Thats good to hear. I am glad dude you wont reget it. Anyway good luck training naturally... the REAL way to go. ;);)

MS

[Fart Barker]

Originally posted by Fart Barker
resistance is futile

you will be assimilated

that smart-ass remark was referring to lil debbie, not the roids :)

[captain piddles]

she gives me the willys

[Fart Barker]

Originally posted by captain piddles
I want to try 1-ad that's funny, I just got through ordering some on yahoo shopping

[captain piddles]

I saw an ad for it in muscle and biscuts

[captain piddles]

sunday chest-delt tricep
wt=181.2

***************chest

bench press 190x10 190x10 190x10 190x10
incl db press 120x10 120x10 120x10 120x10
flat flies 50x15 50x15 50x15

sub total= 11sets 125 reps 14,650 volume

***************delt

delt raise side 50x10 50x10 50x10
stand db press 80x10 80x10 80x10

sub total= 6 sets 60 reps 3900 volume

***************tricep

skullys 90x10 90x10 90x10
overhead tricep extention 40x15 40x15 40x15

sub total= 6 sets 75 reps 4,500 volume


all total=
sets 23
reps 260
vol 23,050

diet=:D :D
awsome, I have continued doing good,feeling good about it

notes= was a little sore, me and one of my neighbours stoped a forest fire from wiping out 6-7 houses, I will type the storie

saterday about one o'clock me and my wife noticed a lot of smoke coming from the next doors yard, we figured that they were just burning stuff, people do that alot up here, anyway we keeped an eye on it and noticed about 15-20 min later the flames were huge
so I put my shoes on to go see what they were up to, well walking out there getting closer to the fire I realized the size of the fire and rushed back to the house, I yelled for my wife to call the fire department, and ran back to the fire, it was nasty, and it was 15-20 feet from my property line, so I started making a fire break by throwing in all the burnable stuff and leaving a space where nothing would catch fire, after a few min of doing that I heard a guy from down the street yelling "holy sneakers" only he didnt say sneakers, anyhow he comes running over with a shovel and starts pounding on the fire we worked our way around the fire , back and forth like 4 or 5 times and we kept it from getting anyfurther, soon after the guy next door whos yard it was got home from work and saw the fire and flipped out, we told him what we knew and he started helping us about 20 min later we could hear sirens and all kinds of comotion coming up the road, it was crazy, once the fire engines showed up all kinds of people came out of the woodwork to see what was happining, it took the fire guys about 3 hours to put it all out, they had some weird smelling powder they were spraying on it and they had 3 hoses running all over they place, once it started to calm down I headed back to the house, I was afraid my wife mght have jumped in the car and took off but the car was there but she walked down the road to see what was going on and got mixed up in the crowd,
we finnaly got together and headed home, we were getting ready for supper but the adrenaline was still going and I wasnt very hungry but after a while I was starving,it was a really weird day, if me and the guy down the street didnt make the fire break than I would have lost my house, and it would have gotten alot worse, crazy day

[Alex.V]

Wow, man. That sounds crazy. Damn good thing nobody was hurt, and that you saved your house. Any idea what started it?

[PowerManDL]

Dang.

That happens down here sometimes; we usually call it "Saturday night."

[captain piddles]

we think it was the kids next door playing with a lighter

[captain piddles]

I got some pictures of it

[captain piddles]

the entire area burned was about 3-4 acres
the trees were cut down after the fire dudes left

[Fart Barker]

3-4 acres? Dayaamm! Some fire.

[captain piddles]

the fire was something else thats for sure

treadmill 20min
------------------------------------------------------

3.0 4.0 4.5 5.0 6.0 4.0 3.5 MPH

0========10=========20 MIN

was rough, but good , took time off from the treadmill
ran on it barefoot and screwed my ankles up a little
better now though so I am slowly gonna get back into
cardio

diet: :D did really well today, I havent binged in a few
I hope that I can control the little debi disease a little better

one day your in control
the next day your naked covered in chockolate in a pile of empty wrappers whimpering like a dog
little debbi is not a kind misstress
:cry:

[captain piddles]

not going to be able to workout tuesday or wednesday I ripped a small muscle in my upper back probably during the fire episode but it isnt really bad I can still get around and do some stupp but I missed a day of work and am behind two days of lifting, right now I am resting it and using a combination of heat and ice off and on through the day and I am taking 400mg of Ibprophren(sp)
I am hoping to be back to 100% by friday maybe saterday, we shall see

[MonStar]

3.0 4.0 4.5 5.0 6.0 4.0 3.5 MPH

0========10=========20 MIN

Awesome description of what you did on the treadmill man, very very impressed. :):)

MS

[captain piddles]

I like it to, I am gonna do it that way from now on

[captain piddles]

well here we go, I made a before and after
I am embarassed by it but I got to post it
my before pictures are the only fat pictures I have
I avoided cameras like the plague
the newer pictures are ok but I still am so far from my goal
but here it is

you'll laugh.....
you'll cry......
you'll feel like a kid again.....

tah-dah

[ericg]

nice job man!!!

[captain piddles]

thanx

[Fart Barker]

excellent work Captain!

I want you to know that I'll be passing you up on bench soon ;)

[captain piddles]

Thanx guys, its been alot of hard work but its been paying off slowly

[MonStar]

captain piddles-
Awesome transformation man!! I didnt know you completely changed like that thats amazing. Really unbelievable. Good luck in the future bro awesome progress so far.

MS

[captain piddles]

treadmill

3.5------4.0--5.5--------4.0 3.5 MPH

0==========10==========20 MIN

took it slow:)

[captain piddles]

also sarted taking 100mg of ala with meals
so 300-400mg total per day
I like what Ive read about it and I found it for
$3.00 for a bottle of 60 50mg gelcaps

allthough it gives ya the farts for the first few

[captain piddles]

sunday chest delt tricep

**************chest

bench press 190x10 190x10 190x10 190x10
incl db press 120x10 120x10 120x10 120x10

**************delt

standing db press 80x10 80x10 80x10
delt raise side 50x10 50x10 50x10

**************tricep

skullys 95x10 95x10 95x10
overhead db raise 40x15 40x15 40x15


**************cardio

treadmill 40min 2.5miles


diet: not to shabby considering its the weekend and there are little debbis in the cupboard less than 10 feet from me as I type,
but doing well and resisting her goodies

note: shoulder/ upper back healed up well, went with my regular sunday workout, not one instance of pain:D, also had to cut back on the ala cause of the farting, it was nasty and my body never got used to the dosage, so I dropped it to 100mg a day in two servings, first thing in the AM with my oatmeal and at supper time
seems to cut the ass burps a little

[captain piddles]

monday cardio

treadmill 20min 1.2 miles

I did one of the built in programs
must have been made with old people in mind
I dont even think I can count it
I burned a whopping 155 cals
whoooo!

anyhow,

diet: slipped a little, had 3 devil dogs, little debbi bit me
why is she so hard on me?
why?

also I cut back on the ALA and the farts went away :)

[captain piddles]

tuesday back bicep forearm abs

I got to the gym and I was yawning, I was tired from work, I had to run the baler today, the baler spits out 500-6--lb bales every 15 min, once its out you got to push it around till its far enough away from the baler so you can get at it with a fork truck, all the pushing and pulling wears ya down fast, I was in a great mood though, it was a good day ( happy piddles )

1) Kevins row 100x10 100x10 100x10 100x10
2) lat pulldown 100x10 100x10 100x10 100x8

*did these as a compound set with little rest between
took it easy on the shoulder early on in the workout

3) cable curl 120x10 120x10 120x10 120x10

*did the first two sets with a streight bar then
switched to the ez bar, the streight bar hit the
bicep really hard

4) incl db curl 40x10 40x10 40x10

* did these for the streach and to keep the burning
going

5) rev. curls 80x10 80x10 80x10

* these hurt big time, a good type of hurt not injury type

6) Knee ups x10 x10 x10

* really focused on the lower abs with this, super slow reps

after that I did some small stuff, but torwards the end of the night kevin (warlock) wanted to bench, and I was hooked

bench press 225x10 245x10 295x5 300x5 310x4 345x1.5

* before we got to 310lbs we called the attendant over to take a picture with my camera, I was expecting something bad but I couldnt beleive it, it was awsome, I pushed as hard as I could thinking I wasnt gonna be able to move it but it moved really slow
I kicked out 1 full rep and tried for a second but I could only get it 1/2 way up before failing, but this was a great night I passed my own record of 310lbs to 345lbs ( I will attatch the picture ) :D

Diet: still bad but better than yesterday

4:30am 4 packages of oatmeal, coffee, 50mg ALA , multi-vite and fish/flax/borage oil gel cap

8:45am medium granny smith apple, coffee

12:00pm lowfat yougurt, medium granny smith apple, pint and a half of cranberry juice ( for my pee pee )

1:30pm bag of salt and viniger chips ( bad mr piddles )

4:30pm powerbar berry flavor ( so it sez )

7:30pm 3 manicottes with tomatoe sauce and brockalli and carrots, coffee, 50mg ALA , multi-vite and fish/flax/borage oil gel cap

through the coarse of the day I drank 2 -64 oz bottles of water
I am gonna try to boost it to 3 tommorrow
( they dont call my piddles for nothing )

not sure on the calories and such right now I just want to make sure its "clean" food and not crap like chips and stuff, once I can tackle the chip and crap thing then I can focus on callories and such, also making sure to stuff something into my face every few hours, I will get better at it as time goes by

[Fart Barker]

congrats on the bench bro

What's your max on free-weights?

[captain piddles]

290lbs I am weary of going heavier till there are more people in the gym in case something happens

[captain piddles]

wednesday =quad-calf-hammy-abs

squat 115x10 115x10 115x10 115x10

*tried to put my butt to the floor without falling over, went pretty low and got full ROM

leg extentions 110x10 110x10 110x10

* these were really tough, it felt like the machine was too tall for me, I seem to do more weight when I do them at home

calf raise 225x15 225x15 225x15 315x15 315x15 315x15

* these were cool, was the heaviest exersize of the night

standing leg curl 30x10 30x10 30x10

*pretty good here too usualy I do them on a bench with the leg curl attatchment , I can move more weight on the bench as opposed to standing

kneeups/dips x10/x10 x10/x10 x10/x10

* I put them both together and did them back to back

notes: overall it was a good workout, not as big as I am used to but I am trying to break out of the high volume thing and go back to what I was doing before


diet:

****430am breakfast

4 packets of oatmeal 580cal 9fat 118carb 14pro
1 lowfat yogurt 210cal 2.5fat 41carb 7pro
50mg ALA
150mg omega-3/flax/borage

****900am 2nd breakfast

1 lowfat yogurt 210cal 2.5fat 41carb 7pro
1 medium apple 80cal 0fat 21carb 0pro


****1200pm nooner

140grams tuna fishy 200cal 7.5fat 0carb 30pro
16oz cranberryjuice 280cal 0fat 68carb 0pro
1 medium apple 80cal 0fat 21carb 0pro


****430pm pre workout

powerbar oatmeal 240cal 3.5fat 45carb 10pro


****630pm post workout

powerbar penutbutter 230cal 2.5fat 45carb 10pro


****745pm supper

fries 230cal 2.5fat 40carb 4pro
grilled cheeze 200cal 8fat 28carb 8pro
8oz milk 80cal 0fat 13carb 8pro
multi-vite
50mg ALA
150mg omega-3/flax/borage


total
2620 cal
41.5 fat
481 carb
98 pro

not sure how my day was diet wise, I tried to keep it clean no snacking, tracking all the numbers was alot of work I am gonna try to keep it going

mood: today was a good day, no pooping on the ground and throwing it at people

[captain piddles]

I figured out tommorrows food but I am not shure if it would be a good idea to post it till Ive eaten it,I sappose I shall wait

[captain piddles]

5-2-02

diet:

****430am breakfast

4 packets of oatmeal 580cal 9fat 118carb 14pro
1 lowfat yogurt 210cal 2.5fat 41carb 7pro
50mg ALA
150mg omega-3/flax/borage

****900am 2nd breakfast

1 lowfat yogurt 210cal 2.5fat 41carb 7pro
1 medium apple 80cal 0fat 21carb 0pro


****1200pm nooner

140grams tuna fishy 200cal 7.5fat 0carb 30pro
16oz cranberryjuice 280cal 0fat 68carb 0pro
1 medium apple 80cal 0fat 21carb 0pro


****500pm supper

turkey,stuffing,
carrots and greenbeans...370cal 9fat 49carb 22pro
8oz milk.................80cal 0fat 13carb 8pro
multi-vite
50mg ALA
150mg omega-3/flax/borage


****800pm snack

1 bag of fat free popcorn (low fat not fat free)
110cal 2fat 26carb 4pro
1 can of soda 140cal 0fat 39carb 0pro




total
2340 cal
32.5 fat
437 carb
92 pro


notes:
I mostly eat the same old stuff everyday with the exception of supper, today I had some chips, I didnt write them in cause I didnt know how meny cals or fat or pro, it was a few handfulls
that was my only bad stuff for the day everything else was planned, I know the soda and popcorn are not good but it is movie night for me and my wife, we rent a pay per veiw from the satalite and kick back,tonight is a complete relax night and tomorrow and saterday ids cardio days so I should be able to burn it off

[captain piddles]

today was a free day so I didnt count calories and also today was optional for cardio so I was lazy

[captain piddles]

sunday chest delt tricep

chest

bench press 200x10 200x10 200x10 200x10
incl db press 120x10 120x10 120x10

delt

standing db press 80x10 80x10 80x10
delt raise side 50x10 50x10 50x10

tricep

skullys 100x10 100x10 100x10 100x10
overhead db ext 40x15 40x15 40x15

notes: well a while ago I was looking forward to the day when benching 200lbs was a regular workout and not pushing too hard, that day is today, I remember my max bench was 180 and I used to thinnk about how cool benching 200 would be, well the 4 sets of 10 was nice, wasn t busting my ass to get one rep but nice slow even reps, life is good,also got 100lbs on the skullys which is good and its a small milestone for the skullys, the most I had ever done before was 95lbs , moral of the storie is, "dont play with that, its evil"

best thing I ate today :

2 slices of pizza with 2 chicken pamisian hot pockets and 10 chockolate chip cookies with, yes , a little debi

but tommorrow all things must end and its back to counting every gram and calorie, I wish I had some brownies like fart did, that sounded cool
today was also a free day

[Fart Barker]

homemade cookies?

[captain piddles]

nothing but the best

[Fart Barker]

fantastico

[captain piddles]

it all started when my computer slowed down really bad, so I investigated it and found out that one or several programs
had been messing with the boot records and were downloading or just creating temp files and when the computer would boot up the files were loaded into memory so there were hundreds odf small files packing my memory and bogging down the system, so I wiped all the info and reinstalled everything, making sure that I called all the shots on how the programs would use resources, anyhoo I was at the desk for quite a while and I didnt realize how much I was snackin

[captain piddles]

monday

430am breakfast
4 packets of oatmeal and coffee 580cal 9fat 118carb 14pro

900am 2nd breakfast
1 apple 80cal 0fat 21carb 0pro

1200pm nooner
tuna apple cranberry juice 560cal 7.5fat 89carb 30pro

530pm feasty
1 mega plate american chop suey 1025cal 14fat 125carb 52pro
8oz skim milk 80cal 0fat 13carb 8pro

total:

2325 cal 30.5 fat 366 carb 104 pro

not bad, no extra snackin, need to add something between 12-530, I would like toi raise overall calories to 2800-3000 and raise the protein to 200-300, need to do some work