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Frozenmoses
09-19-2004, 01:05 PM
Hey ya'll. Long time no see. These past few months have been the hardest I've ever gone through. Back when I last posted, I was doing really well for myself in most of my aspects of life. It all came crashing down pretty fast, though, hence my long absence. I apologize to all of you that were supporting me. I should've offered an explanation for my departure.

Anyway, I guess I'll bring you up to speed. When summer started, I broke up with my girlfriend. She had moved back to Houston for the summer, and I was having a really hard time dealing with a distance relationship. On top of that, *every* other important person in my life wanted me to end it. It was very difficult because I loved (and still love) her so much, and all of my friends and family disapproved of her. I had to choose between the girl I loved and my family and friends. I think I made the right decision by choosing my family and friends, but it sent me into a pretty severe depression. I stopped working out, I started drinking heavily, and neglected just about all responsibility that existed in my life.

I also found out that I was taking everything else I had for granted. All of my life, my parents have been well-off, and have supported me heavily. Well, shortly after my girlfriend and I split, my mom resigned from her job and turned everything around for me. I'm no longer on the easy road. I'm finally having to take responsibility for myself. Its time for me to grow up.

So what exactly does this mean to me? Well, I've no longer been drinking. I'm really doing my damndest to stay sober and on top of things. I've also been seeking employment just about everywhere I can think of here in Corpus Christi. I've started really busting my ass in school, because I might as well get all I can out of the education I'm paying for. Last, but certainly not least, I'm lifting and dieting again. It has been a very tough and trying transition for me, but every day I'm feeling better and better about myself.

A few nights ago, I was browsing one of my old journals, and I compiled a collection of quotes by some of you who posted in my journal and a few that I made. I read them every day, and they have been an enormous source of inspiration for me. Thank you for all who have posted in my previous journals. It hasn't fallen on deaf ears.

So, I'm giving it another go. I feel like I've matured into a very different person, but I still feel the drive I had the first day I started lifting. Let's get it started.

Chubrock
09-19-2004, 01:15 PM
Good luck buddy. Here's something to chew on: "A day without pushing yourself is a wasted day."

Frozenmoses
09-19-2004, 01:31 PM
Chubrock - Thanks a bunch, bro. Very good advice indeed.

Frozenmoses
09-19-2004, 06:06 PM
Went and lifted today. Did back/bi's, but I didn't have anything to write on so I don't remember what exactly I did. I went and bought a new journal afterwards, however, so expect to be seeing some numbers tomorrow.

PizDoff
09-19-2004, 08:50 PM
Well good luck with your goals.

Drinking lowers your test anyways. :)

ectx
09-19-2004, 11:31 PM
And on the third month teh chuy rose again....


glad you're back. Funny how these things can light a fire under your a55. I have faith in you. A word of advice, your past trials are a symbol of your resilience. It's amazing how, as bad as things may get, we manage to snap out of them. Good on you for it. Time to kick some a55.

Mik
09-20-2004, 07:09 AM
Welcome back Mo. Glad your back and here to stay.

Focused70
09-20-2004, 08:35 AM
:spam:

Can't say much that hasn't been said already so let me be the first to double :spam: you.

Stash

Frozenmoses
09-20-2004, 06:49 PM
Piz - Good call, drunks always cry anyway.

ecjoto - Good to be back. Can't wait to get back to heckling joo.

Mik - Good to be back, hombre.

Stash - Right back at ya. ;)

Frozenmoses
09-20-2004, 07:06 PM
Aight, first entry!

9/20

Exercise: Chest and Tri's

Flat DB Bench @ 55 lbs: 5, @ 45 lbs: 7.5
BW Dips: 5.5, 3.5
Pec Dec Flyes @ 70 lbs: 8, @ 80 lbs: 8
V Bar Pushdowns @ 70 lbs: 6, @ 60 lbs: 6
Advanced Incline Chest Press @ 50 lbs: 6, @ 70: 6
Smith Decline Press @ 45/side: 6, @ 55/side: 3.5

15 mins on eliptical trainer, 0 resistance, 128 cals burned.

Not too bad of a training day, I suppose. Strength loss was to be expected. It'll come back sooner than later, tho. All is well.

Diet:
Meal 1: 1 slice WW bread, 1 tbsp grape jelly, 1 tbsp natty pb, 1 cup skim milk, multi vitamin.
Meal 2: Pre Workout: 4 rolls of smarties. Post Workout: 1.5 scoops Muscle Milk.
Meal 3: 2/3 cup brown rice, 2 oz cooked beef steak.
Meal 4: 2/3 cup brown rice, 2 oz cooked pork.
Meal 5: 2 slices WW bread, 1/2 cup egg whites, 2 oz cooked pork, 2 slices bacon.
Meal 6: 2/3 cup brown rice, 2 oz pork, 1 cup skim milk.

Cals - 2171
Fat - 74 g
Carbs - 225 g
Protein - 152 g

Not a bad diet day at all. Most of my meals filled me pretty well, and it was kept pretty dang clean if I do say so myself.

Frozenmoses
09-20-2004, 07:47 PM
Ok, gonna post some pics, too. I'm sure ya'll are just itching to see my out-of-shape ass anyway. As you will see, I'm a tub. I'm currently at ~177. By November 20, I hope to be in the 160-163 range. Here ya go!

JustinF
09-21-2004, 03:22 AM
Good to see ya back with a new vigor fromo!! First diet and session posted looks godd. You're on the right track!! :thumbup:

galileo
09-21-2004, 06:31 AM
Very glad to see you're back fromo. My condolences on all that has happened to you in the recent months, but it sounds like reality is an important place for you to live in for a while. :D

Good luck and let me know if you need anything!

Coke
09-21-2004, 08:48 AM
The world is yours FroMo and don't forget it...them growings pains are the price to pay as you rise to the next level.

Frozenmoses
09-21-2004, 02:19 PM
Justin - Good to see ya again, cabron. And it's definitely good to be back.

Galile0rz - Thanks for dropping in, bud. I appreciate the support. I might be hitting you up for some keto advice in the near future ;)

CoCoa - Very solid words. I appreciate them!

Frozenmoses
09-21-2004, 02:23 PM
9/21

Morning Weight: 176.5

Exercise:

Did some pretty intense forearm and oblique work. Arms feel popeye'd. Killa'.

20 mins on eliptical trainer, 0 resistance, ~200 cals burned.

My flare for enjoying cardio is starting to come back. Maybe its because I'm not using any resistance just yet. I think I'll start adding some on Thursday, depending on how sore I make my legs tomorrow.

Diet:

Meal 1: 1 slice WW bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk, multivitamin.
Meal 2: Pre Workout: 4 packs of smarties. Post Workout: 1.5 scoops of Muscle Milk.
Meal 3: 2/3 cup brown rice, 4 oz chicken breast.
Meal 4: 1 slice WW bread, 2 oz chicken breast.
Meal 5: 2 slices WW bread, 4 oz chicken breast.
Meal 6: 1 slice WW bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk
Meal 7: 1.5 scoops Muscle Milk, 2 cups skim milk, 1 tbsp natty pb, 5 FOC's.

Cals: 2205
Fat: 74 g
Carbs: 220 g
Protein: 178 g

Really good diet day today. Was nice to fit an extra meal in there and still be good on cals. Vroom vroom metabolism!

JustinF
09-22-2004, 03:00 AM
w00t! Someone's serious! Cardio and everything!! ;)

Frozenmoses
09-22-2004, 09:13 AM
Justin - LOL, that's what I'm sayin!

Kinda weird, I woke up this morning and did my usual morning weigh-in. I clocked in at 168.5. That's a pretty drastic jump from the 176.5 I came in at yesterday. I'm gonna guess it's a mix of low water-intake yesterday, along with the fact that I'm cutting and water is usually the first to go? I dunno, very strange. Anyway, gonna boost the water intake today and see where it puts me tomorrow. If I'm still around this area tomorrow, I may have to reevaluate how much I wanna be weighing in at in 2 months.

Frozenmoses
09-22-2004, 04:40 PM
9/22

Morning weight - 168.5 (wtf?!)

Exercise:

DB Lunges @ 35 lbs: 8/8, @ 45 lbs: 8/8, @ 50 lbs: 6/6
Hyperextensions @ BW: 10, +10 lbs: 10, +25 lbs: 10
Calf Presses @ 220 lbs: 10, @ 240 lbs: 10, @ 250 lbs: 10
Lying Single Leg Curls @ 40 lbs: 8/8, @ 45 lbs: 8/8

Pretty good leg day I think. I could've crushed ec's joto head between my buttcheeks during the last set of lunges. I absolutely hate leg curls, but these weren't so bad. I had planned on doing some leg extensions but the peanut gallery was busy having gay monkey sex on the machine. One of 'em looked like Mik. The other looked like Justin. Coincidence?

Was gonna try some cardio, but then said eff it. Legs were already rubbery after lifting.

Diet:

Meal 1: 2 slices WW bread, 2 strips of bacon, 1/2 cup egg whites, 2 oz pork, 1 cup skim milk, multi vitamin.
Meal 2: 2 slices WW bread, 4 oz ground turkey.
Meal 3: Pre Workout: 4 rolls of smarties, Post Workout: 1.5 scoops Muscle Milk
Meal 4: 2/3 cup brown rice, 4 oz ground turkey.
Meal 5: 1 slice WW bread, 4 oz chicken breast.
Meal 6: 2/3 cup brown rice, 2 oz pork.
Meal 7: 1 slice WW bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk, 5 FOC's.

Ace diet again today. I like this 7 meals a day biznass. I think I might do 8 when I finally get around to bulking. Anyway, booya metabolism. I drank an assload of water today, so hopefully I'll clock in in the mid 170's tomorrow morning.

Frozenmoses
09-22-2004, 07:25 PM
Still debating on how I'm going to try progressing in my workouts since I'm cutting. I'm thinking I'm going to do an exact repeat of the previous week, only trying to add 2 reps to each lift. The following week, I will then step the weight up again, wash, rinse, repeat. Any suggestions?

BIGBRI
09-22-2004, 07:57 PM
Nice work fromo...i dont think I have talked to you before but...good luck with everything that you are doing...and i hope it all works out for ya. :)

Frozenmoses
09-22-2004, 08:14 PM
Hey bro, welcome to my journal. I appreciate the vote of confidence. You got a journal I can spam?

galileo
09-23-2004, 07:26 AM
Nice work fromo...i dont think I have talked to you before but...good luck with everything that you are doing...and i hope it all works out for ya. :)

I suggest you continue to add weight until you've hit a point where adding more will cause your form to break. During a layoff a couple things happen -
Your nervous system rearranges itself to perform the most common activities that you need to do. This occurs when you workout, causing strength gain without muscle gain. Commonly referred to as "synaptic facilitation," this will allow you to add strength regardless of caloric intake.
Your body is primed for muscle gain. Since you've been off for a while, your body may very well use short-term caloric overages toward muscle, while you maintain an overall deficit. Not something that happens for very long, but you'll take advantage of it if you utilize some form of progressive overload.

So in short, don't stick with the same weights unless you can't maintain proper form. :)

Frozenmoses
09-23-2004, 07:48 AM
Galil30r - Woah, I had no idea. Very cool and intersting info. I'll definitely do as you recommend. Much appreciated, broseph.

BIGBRI
09-23-2004, 07:57 AM
funny you should ask...title..."long road to 15% and 225" that is the title of my journal...i needs all the spam i can get

Frozenmoses
09-23-2004, 08:15 AM
Cool ;)

Chubrock
09-23-2004, 08:43 AM
Everythings lookin' good in here so far. How's the feeling of hunger coming along, or is it absent all together?

Mik
09-23-2004, 08:53 AM
Listen to Gal. He's a genius!

Frozenmoses
09-23-2004, 06:10 PM
Chubs - Thanks duder. Hunger is pretty much non-existant. Every meal I eat keeps me satisfied til it's time for another meal. This dieting thing is a freakin breeze, lol.

Mik/Galil30rz - Hahahaha. Classic.

Frozenmoses
09-23-2004, 06:16 PM
9/23

Morning weight: 168.5 (Hmm, I'm not sure if I'm happy that I stayed stagnant. Oh well)

Exercise:

DB OH Press @ 25 lbs: 8, @ 35 lbs: 8, @ 45 lbs: 3.5
DB Lateral Raises @ 15 lbs: 8, @ 20 lbs: 8, @ 25 lbs: 7
Upright DB Rows @ 35 lbs: 8/8, @ 40 lbs: 7/7, @ 30 lbs: 10/10
Pec Dec Rear Deltoid Flyes @ 40 lbs: 8, @ 60 lbs: 8, @ 70 lbs: 6
DB Front Raises @ 15 lbs: 8, @ 20 lbs: 8, @ 25 lbs: 6

15 mins on eliptical trainer, 1 resistance, 143 cals burned.

Decent training day I suppose. Was kinda disappointed in my OH Pressing, but again, strength loss was expected. I'll get it back eventually.

Diet:

Meal 1: 1 slice WW bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk, multi vitamin.
Meal 2: Pre Workout: 4 rolls of smarties, Post Workout: 1.5 scoops Muscle Milk
Meal 3: 2 slices WW bread, 4 oz ground pork.
Meal 4: 2 slices WW bread, 4 oz chicken breast.
Meal 5: 2 oz ww spaghetti, 1/2 cup tomato sauce. 4 oz ground beef.
Meal 6: 2 cups skim milk, 1 scoop casienate protein, 5 FOC's.

Cals: 2011
Fat: 61 g
Carbs: 192 g
Protein: 180 g

Good diet today. A little low on cals, but that's okay I suppose. Leaving for Austin for the weekend tomorrow, but I'm gonna hit up HEB there and still eat clean over the weekend. I may need to consider what I'm gonna be doing for a refeed here pretty soon. I'm thinking I might have one next weekend. omg gogo lucky charms!

Mik
09-24-2004, 07:06 AM
Listen to Gal. He's a genius!

I just noticed this you bastard!!!!!

I'm filing a complaint for abuse of mod power! And, you're a douche.

galileo
09-24-2004, 10:12 AM
:cool:

JustinF
09-27-2004, 05:56 AM
Diet and workout look good bro. Nice work.

Frozenmoses
09-27-2004, 04:10 PM
Justin - Thanks bro, mucho appreciotado.

Back from Austin. Had a really good time visiting Mannequin even though he insisted on rubbing his carb load in my face. Bastard. Either way, my diet stayed very clean throughout the weekend, so I'll post some updatage.

9/24

Exercise:

Pullups @ BW: 6, 5
DB Pullovers @ 45 lbs: 8, @ 50 lbs: 8, @ 55 lbs: 5
Advanced Pulldowns @ 90: 8, @ 110: 8, @ 120: 8
BB Curls @ bar+40: 8, +30: 8, +20: 8

20 mins on eliptical, 1 resistance, 173.4 cals burned

Don't have any record of my diet for the day, but it should be similar to the previous diets I have posted. I was good, I promise.

Frozenmoses
09-27-2004, 04:14 PM
9/27

Exercise:

Dips @ BW: 8, 8
Decline Smith BB BP @ 45/side: 8, @ 55/side: 8, @ 60/side: 8
Advanced Incline Chest Press @ 60 lbs: 6, @ 70 lbs: 6, @ 80 lbs: 5
Pec Dec Flyes @ 70: 8, @ 80: 8, @ 90: 8
Hammerstrength Tricep Press @ 14: 8/8, @ 15: 6/8

20 mins on eliptical, 1 resistance, 181.6 cals burned

Pretty good training day. Dips felt pretty easy, I think I'm ready to start going weighted again. Not a bad workout all around.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia milk, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 1.5 scoops muscle milk
Meal 3: 1 ww tortilla, 2 tbsp tomato sauce, 1/4 cup fat free cheese, 1.5 oz shrimp, 4 oz sweet potatoes, 2 tbsp ketchup.
Meal 4: 2 oz ww spaghetti, 1/2 cup tomato sauce, 3 oz ground beef, 1/4 cup fat free cheese.
Meal 5: 4.5 oz beef shortrib.
Meal 6: 4 oz beef shortrib, 1 cup Mootopia milk.

Cals: 2247
Fat: 77g
Carbs: 171g
Protein: 197g

Diet seemed pretty spot on today. Go me.

JustinF
09-28-2004, 07:40 AM
Nice sessions. Great work sticking with the diet in spite of being tormented with carbs! :thumbup:

Focused70
09-28-2004, 07:46 AM
Those carbs are looking carbolicious.

Nice going FroMo. lol.

Stash

Mannequin
09-28-2004, 09:02 AM
If you are on a cut, why are you hitting the weights so hard? To get tone, just do high reps at low weight. Dude, and its no sweat getting rid of a belly. Do like me. I do 200 sit ups a day and the fat just melts a way. :thumbup:

Frozenmoses
09-28-2004, 02:44 PM
Justin - Thanks d00der. I really wanted to kill Mannequin and just eat all of his cereal, but I held out.

Soba - Haha, thanks mang.

Mannequin - Die.

Frozenmoses
09-28-2004, 02:49 PM
9/28

Morning Weight: 166.5

Exercise:

Wrist Twistups @ 15 lbs: 5/5, Both Arms: 5
Nautilus Freedom Trainer Wrist Curls @ 95 lbs: 6/6, @ 80 lbs: 12/12
Reverse Cable Wrist Curls @ 65 lbs: 6/6
DB Side Bends @ 60 lbs: 10/10, @ 70 lbs: 8/8, @ 80 lbs: 8/8

15 mins on eliptical, 2 resistance, 150.5 cals burned.

Good training day for only working 2 minor muscle groups. My forearms were absolutely fried after this, and they looked huge afterwards. It was totally sweet seeing some killer vascularity for a change. Side bends went pretty well, though I can feel them in my left oblique more than my right.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk.
Meal 2: Preworkout: skipped (forgot to grab smarties), Postworkout: 1.5 scoops muscle milk.
Meal 3: 4 oz beef shortribs, 2 slices ww bread.
Meal 4: 1 ww tortilla, 2 tbsp hunt's tomato sauce, 1/4 cup fat free cheese, 2 oz shrimp.
Meal 5: 2 ww tortillas, 1/2 cup egg whites, 3 oz beef shortribs.
Meal 6: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk.
Meal 7: 2 cups skim milk, 1 scoop PM Protein, 5 FOC's.

Cals: 2164
Fat: 77 g
Carbs: 175 g
Protein: 192 g

Diet was gud.

Frozenmoses
09-28-2004, 11:10 PM
More pics to keep me motivated, and hopefully will be indicative of progress in the near future.

Frozenmoses
09-28-2004, 11:11 PM
Bleh, thats some pretty poor lighting. I'll try to get some better ones soon.

galileo
09-29-2004, 06:48 AM
Clean your bathroom.

JustinF
09-29-2004, 08:44 AM
Nice session. Is that a beta fish on the sink?

BIG C
09-29-2004, 09:00 AM
Nice diet and workout. Keep it up!

Frozenmoses
09-29-2004, 09:48 AM
Galielo - Yeah, I've been meaning to do that for a couple weeks now...

Justin - Thanks duder, yes, that is my new beta named Keenan. I can't get the little bastard to eat.

Big C - Thanks mang, thats the plan!

Mannequin
09-29-2004, 12:49 PM
weird looking goldfish

Frozenmoses
09-29-2004, 05:37 PM
Tay - Bleh.

9/29

Exercise:

DB Lunges @ 35 lbs: 8/8, @ 45 lbs: 8/8, @ 50 lbs: 5/5, 3/3
45 degree calf sled @ 90 lbs: 10, @ 140 lbs: 10, @ 160 lbs: 10, @ 170 lbs: 10
Hyperextensions @ BW: 10, @ 25 lbs: 10, @ 35 lbs: 10
Galileo Single Leg Extensions @ 5: 8/8, @ 6: 8/8

Decent leg day, I suppose. Really wanted to get all 8 reps at 50 lbs on the lunges but just didn't have it in me. I was tempted to do cardio today but my legs are teh jelly.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk, multivitamin.
Meal 2: 1 ww tortilla, 3 oz chicken, 3 tbsp buffalo sauce (/schwing), 1 tbsp ranch dressing.
Meal 3: Preworkout: 4 rolls smarties, Postworkout: 1.5 scoops muscle milk.
Meal 4: 1 ww tortilla, 3 oz chicken, 3 tbsp buffalo sauce, 1 tbsp ranch dressing. (didn't plan on eating this twice today, but did it as a favor to JTyrell :angel: )
Meal 5: 2 slices WW bread, 4 oz ground turkey, 1 cup skim milk.
Meal 6: 2 oz ww spaghetti, 4 oz ground beef, 1/2 cup Hunt's tomato sauce, 1 cup Mootopia milk, 5 FOC's.

Cals: 2215
Fat: 78 g
Carbs: 193 g
Protein: 182 g

Damn. Another great diet day. I didn't realize I was lacking on cals so badly for meal 6 until 12:30 am so I had to pack some in for that last meal. I'm totally stuffed now. Sweet.

Think I'm gonna start refeeds on Saturday. Just worried about my roommate Will eating all of my ****. He likes to do that. I think I'll have to start a closet stash. I'll post a refeed guideline here in a while for you all to peruse and throw your input at. Peace suckas.

Frozenmoses
09-29-2004, 06:59 PM
Okay, just kicking around some ideas for my refeed. Having a little bit of trouble, though. I know I have to keep my fat intake very low, carbs very high, and protein moderate. I've read that eating sugary carbs at the beginning and starchy carbs towards the end of the refeed is the way to go. I know it seems like a rather monotonous diet, but can any of you culo's take a gander and tell me what you think of this?

Meal 1: 3 cups Random kids cereal, 3 cups skim milk.
Meal 2: 3 cups Random kids cereal, 3 cups skim milk.
Meal 3: 3 cups random kids cereal, 3 cups skim milk.
Meal 4: 8 oz white baked potato, 1/4 cup fat free cheese, 4 oz chicken breast, salsa.
Meal 5: 4 oz oven baked sweet potato french fries, 1 tbsp ketchup.
Meal 6: 8 oz white baked potato, 1/4 cup fat free cheese, 4 oz chicken breast, salsa.
Meal 7: 4 oz oven baked sweet potato french fries, 1 tbsp ketchup.

Breakdown:
Cals: 2772
Fat: 23 g
Carbs: 475 g
Protein: 178 g

So, any input?

JustinF
09-29-2004, 07:08 PM
If you want a little variety in there, bagels are your friend on a refeed. ;)

Frozenmoses
09-30-2004, 05:07 PM
Justin - Coo, that ain't a bad idea. Appreciate the tip.

9/30

Training:

DB OH Press @ 25 lbs: 8, @ 45 lbs: 6.75 (motherf*cker would NOT lock out), @ 35 lbs: 8
DB Lat Raises @ 15 lbs: 8, @ 25 lbs: 8 (funky form towards the end), @ 20 lbs: 8
Upright DB Rows @ 30 lbs: 8/8, @ 40 lbs: 8/8, @ 35 lbs: 8/8
Seated BB Shrugs @ Bar + 90 lbs: 10, +140 lbs: 8, 8
Rear Delt Flyes @ 50 lbs: 8, @ 70 lbs: 8, @ 60 lbs: 8
1 Arm Cable Shrugs @ 70 lbs: 8/8, @ 80 lbs: 8/8, @ 110 lbs: 8/8
DB Front Raises @ 15 lbs: 8/8, @ 25 lbs: 8/8

20 min on eliptical, 2 resisitance, 212.5 cals burned.

Good training day. I had a lot of time to kill between classes so I did pretty high volume. Felt good though. Cardio was much easier today than Tuesday.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia milk, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, postworkout: 1.5 scoops muscle milk
Meal 3: 2 slices ww bread, 4 oz ground beef.
Meal 4: 1 ww tortilla, 3 oz chicken breast, 3 tbsp buffalo sauce, 1/4 cup fat free cheese, 1 tbsp dressing.
Meal 5: 2 oz ww spaghetti, 1/2 cup Hunt's tomato sauce, 4 oz ground beef.
Meal 6: 2 cups Mootopia, 1 scoop Muscle Milk.

Cals - 2273
Fat - 88 g
Carbs - 168 g
Protein - 190 g

Good diet. I'm not sure exactly how many cals I should be eating a day. I'm gonna try to hover around 2200-2300 for about a week more (not counting my refeed) and reassess from there.

DoUgL@S
10-01-2004, 12:10 AM
Nice to see you lifting again. Nice work on the sessions and da diet.

It is better that you learn how to take control of your life at an early age when you can adapt as opposed to in the future when you are set in your ways and cannot.

Saint Patrick
10-01-2004, 01:19 AM
props 2 U moses.

Good to see at least one of us is still lifting.

P.S. Lunges are a bitch.

JustinF
10-01-2004, 03:21 AM
Nice session fromo. Keep it up

BIG C
10-01-2004, 08:11 AM
Nice Shoulder Session!

Coke
10-01-2004, 08:25 AM
FroMo, looks like you have got things moving nicely in here - good shoulder work.

Frozenmoses
10-01-2004, 01:58 PM
doug - Thanks bro, it's great to be back. Very true statement. I'm glad I'm getting my life straight now as opposed to letting things get out of control.

Patty - Thanks d00der. Get back to lifting you irish pansy.

Justin - Yessah!

Big C - Much appreciated, bro.

CoCoa - Danka very much!

Frozenmoses
10-01-2004, 02:02 PM
10/1

Exercise:

Neutral Grip Pullups: 5, 5, 4
DB Pullovers @ 45 lbs: 8, @ 55 lbs: 7, @ 50 lbs: 8
Cable Rows (I Hate these): @ 120 lbs: 8, @ 140 lbs: 5
Reverse Grip Cable Curls @ 45 lbs: 8, @ 55 lbs: 8, @ 65 lbs: 8
Cable Curls @ 65 lbs: 8, @ 70 lbs: 8
Slow Rep DB Concentration Curls @ 20 lbs: 6/6, 6/6

15 mins on eliptical, 3 resistance, 172.6 cals burned.

Pretty good training day. My pullup strength is starting to come back, and my pullovers felt good today. Cardio was sweet too. Can't wait to start adding weight to pullups.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup skim milk, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 1.5 cups Muscle Milk.
Meal 3: 2 slices ww bread, 2 oz beef shortrib, 1 cup Mootopia.
Meal 4: 2 oz sweet potato fries, 4 oz chicken breast, 1 tbsp ketchup.
Meal 5: 3 oz sweet potato fries, 2 oz beef steak, 1.5 tbsp ketchup.
Meal 6: 1 ww tortilla, 4 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp dressing.
Meal 7: 2 cups skim milk, 1.5 scoops Muscle Milk.

Cals: 2199
Fat: 73 g
Carbs: 188 g
Protein: 197 g

Man, this dieting thing is a breeze. Actually, I feel completely stuffed. Who woulda though you could eat stuff that tastes good and fills you the f*ck up on a cut?

Frozenmoses
10-02-2004, 02:19 PM
10/2

Exercise:

No weights today, just a little cardio.

20 mins on eliptical, 3 resistance, 234.6 cals burned

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia milk, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 2 scoops Countdown.
Meal 3: 2 slices ww bread, 2 oz beef steak, 1 cup Mootopia milk.
Meal 4:
Meal 5:
Meal 6:

Frozenmoses
10-03-2004, 10:01 PM
10/3

Refeed day! No training, just been eating. And it's been a bitch.

Diet:

Meal 1: 3 cups Apple Jacks, 3 cups skim milk.
Meal 2: 3 cups Lucky Charms, 3 cups skim milk.
Meal 3: 3 cups Apple Jacks, 3 cups skim milk.
Meal 4: Medium baked potato, 4 oz chicken breast, 1/4 cup fat free cheese.
Meal 5: Medium baked potato, 4 oz chicken breast, 1/4 cup fat free cheese.
Meal 6: 8 oz sweet potato french fries, 3 tbsp ketchup.

Cals: 2723
Fat: 18g
Carbs: 482 g
Protein: 166 g

Mannequin
10-04-2004, 05:21 PM
:shoot:

Frozenmoses
10-04-2004, 06:37 PM
bahahaha. carbs r00l.

BIG C
10-04-2004, 06:40 PM
SweetPotato Fires and ketchup sounds great!

Frozenmoses
10-04-2004, 06:44 PM
10/4

Exercise:

Dips @ BW: 8, @ +10 lbs: 8, 8
Decline Smith BP @ 45/side: 6, @ 70/side: 6, @ 65/side: 6
Advanced Incline Chest Press @ 70 lbs: 8, @ 85 lbs: 6, @ 80 lbs: 6
Pec Dec Flyes @ 80 lbs: 8, @ 100 lbs: 8, @ 90 lbs: 8
Decline Smith CG Press @ 35/side: 8, @ 45/side: 6, @ 40/side: 8

10 mins on eliptical, 4 resistance, 114.8 cals burned.

Good training day. Dips felt easy, and strength seems to be improving whilst cutting. I'm thinking that may have something to do with yesterday's refeed. Thx for the tip, galil30rz ;)

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1/2 cup skim milk, 1/2 cup Mootopia milk, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 2 scoops Countdown.
Meal 3: 2 slices ww bread, 2 oz beef steak.
Meal 4: 2 cups Mootopia, 1.5 scoops Muscle Milk.
Meal 5: 1.5 cups Mootopia, 1 cup skim milk, 1 ww tortilla, 2 tbsp tomato sauce, 1/4 cup fat free cheese, 3 oz shrimp.
Meal 6: 1 slice ww bread, 2 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia.

Calories: 2238
Fat: 55 g
Carbs: 212 g
Protein: 200 g

Hrm, fat intake was a wee bit low. That's aight, though. I guess.

BIGBRI
10-04-2004, 07:41 PM
nice work fromo. :thumbup:

Coke
10-05-2004, 08:31 AM
Good stuff bro...I have tried the muscle milk at my gym's bar and it is ok except for the film or residue it leaves.

Frozenmoses
10-05-2004, 08:42 AM
BigBri - You're too kind. ;)

CoCoa - True, it likes to clump a lot and stick to the shaker. The other thing I love about MuscleMilk is its price. I picked up a tub from GNC for $17 the other day, because it was gonna expire in 4 months. Schwing.

Focused70
10-05-2004, 08:44 AM
what's mootopia?

nice chest day, fromo.

Stash

BIG C
10-05-2004, 10:05 AM
Nice Pressin Bro!

JustinF
10-05-2004, 12:54 PM
Nice work FroMo. How are you feeling after the refeed?

Frozenmoses
10-05-2004, 02:43 PM
Soba - It's this low-carb milk I found. It has hella protein, 14g per cup if I recall correctly. It tastes like water, but I'm not eatin' for taste, so it's superior to skim milk for my purposes.

Big C - Much appreciated, d00der.

Justin - Thankya. I feel great after the refeed. I thought that it was going to be totally boss carbing up, but damn, it was a chore! Eating that much cereal is a real bitch. My energy levels are great, though, and my shoulders are getting more definition. It seems like my fat loss always occurs in my arms/shoulders first, so hopefully this is working correctly.

Frozenmoses
10-05-2004, 02:48 PM
10/5

Exercise:

Wrist Twistups @ 17.5 lbs: 4/4, 4 together.
Nautilus Freedom Trainer Wrist Curls @ 95 lbs: 8/8, @ 110 lbs: 8/8
Cable Reverse Wrist Curls @ 30 lbs: 8, @ 50: 6
Cable Wrist Curls @ 60 lbs: 8, @ 70 lbs: 8
Cable Side Bends @ 70 lbs: 8/8, @ 90 lbs: 8/8, @ 100 lbs:8/8
Cable Russian Twists @ 40 lbs: 8/8, @ 60 lbs: 8/8

15 mins on eliptical, 4 resistance, 190.6 cals burned.

God, I love direct forearm work. I think I'm addicted to seeing vascularity in myself. I've never had good vascularity before and this shows it off really well. I'm such a pump junkie.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 2 scoops Countdown.
Meal 3: 1 ww tortilla, 1/4 cup fat free cheese, 4 oz chicken breast, 3 tbsp buffalo sauce, 1 tbsp ranch dressing.
Meal 4: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups skim milk.
Meal 5: 1 ww tortilla, 1/4 cup fat free cheese, 4 oz chicken breast, 3 tbsp buffalo sauce, 1 tbsp ranch dressing.
Meal 6: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia.

Cals: 2091
Fat: 56 g
Carbs: 198 g
Protein: 188 g

w00t for cutting.

Mannequin
10-05-2004, 06:18 PM
"I thought that it was going to be totally boss carbing up, but damn, it was a chore! " -wADE a minute

Man up for once. Gah Dang. Nice sessions. I am glad you are progressing past 6.75 reps...

BIGBRI
10-05-2004, 06:47 PM
nice work fromo...woot for vascularity..i am seeing it for the first time myself and it is the ****...

rookiebldr
10-05-2004, 08:40 PM
God, I love direct forearm work. I think I'm addicted to seeing vascularity in myself. I've never had good vascularity before and this shows it off really well. I'm such a pump junkie.


There are a lot of us "pump junkies" around. ;)

JustinF
10-06-2004, 08:32 AM
God, I love direct forearm work.

I bet you do! :)

Nice session man. Diet looks good too.

Frozenmoses
10-06-2004, 05:45 PM
Mann - You are a punk.

Bri - Agreed, its such a killer feeling.

rookie - Glad I'm not the only one!

Justin - I totally should've seen that one coming.

Mannequin
10-06-2004, 05:51 PM
Mann - You are a punk.


Anti-flag straight up

Frozenmoses
10-06-2004, 06:33 PM
10/6

Exercise:

Leg Press @ 180 lbs: 6, @ 270 lbs: 6, @ 320 lbs: 6
Hyperextensions @ +25 lbs: 10, @+35 lbs: 10, 10
Donkey Calf Presses @ 70 lbs: 10, @ 80 lbs: 10, @ 90 lbs: 10
Galileo Single Leg Extensions @ 6: 8/8, @ 7: 6/6
Galileo Single Leg Curls @ 6: 8/8, @ 7: 8/7

Not a bad leg day. It's been a while since I've done leg press. Felt some slight discomfort in my left hip during the final set, but nothing too bad. I was so pissed while doing my Donkey Calf Presses. I was about to do the calf sled, and as I was writing it in my notebook, this little asian fella' decided he'd jump and take it. He's lucky I didn't bitchslap him with a plate.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups skim milk, multivitamin.
Meal 2: 1 ww tortilla, 3 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp ranch dressing.
Meal 3: Preworkout: 4 rolls smarties, Postworkout: 2 scoops Countdown.
Meal 4: 2 oz ww spaghetti, 4 oz ground beef, 1/2 cup hunt's tomato sauce, 1/2 cup cottage cheese.
Meal 5: 1 cup skim milk, 1 scoop Muscle Milk.
Meal 6: 1 cup skim milk, 1 scoop Muscle Milk.

Cals: 2165
Fat: 65g
Carbs: 224g
Protein: 167 g

Today was my first day using cottage cheese. I must say, it was really really good in spaghetti. Melted down and was just like mozzerella. Now to figure out some other uses for it.

BIG C
10-06-2004, 11:34 PM
Nice leg session!

JustinF
10-07-2004, 07:33 AM
Never thought of that with the cottage cheese. I'll have to give that a try.

Nice session.

Coke
10-07-2004, 08:19 AM
Good effort FroMo.

Focused70
10-07-2004, 09:27 AM
that little asian fellow sounded like me. (j/k)

diet looks good too. mix some tuna with cooch and it's the shizbomb. ;)

what are galileo single leg extensions and galileo single leg curls?

Stash

Frozenmoses
10-07-2004, 01:37 PM
BigC, CoCoa - Thanks fellas!

Justin - And I thought I'd hate cottage cheese. Go figure.

Stash - I just might give tuna & cocheese a try. Galileo's are just the name of the company who makes the machines. I try to make sure I note which company makes them as varying companies tend to make different resistances in their machines.

Frozenmoses
10-07-2004, 01:44 PM
10/7

Exercise:

DB OH Press @ 25 lbs: 8, @ 45 lbs: 8, @ 40 lbs: 8
Cybex Shoulder Press @ 50 lbs: 6, @ 60 lbs: 4
Upright BB Rows @ Bar + 50: 8, 6, 6
Pec Dec Delt Flyes @ 60 lbs: 8, @ 80 lbs: 8, @ 70 lbs: 8
DB Front Raises @ 15 lbs: 8, 8, 6
Shrugs on Advanced Incline Machine @ 90 lbs: 8, 8 @ 140 lbs: 8, 8, @ 160 lbs: 8, 8
DB Delt Flyes @ 10 lbs: 8, @ 15 lbs: 6, @ 10 lbs: 8

Wow, today's shoulder day felt kickass. I smoked my DB Overheads much better than last week. My front delt cut was looking pretty sick during my Uprights and Front Raises. Doing shrugs on the Advanced Incline is the best idea I've ever stolen. It absolutely eliminates grip discomfort as opposed to DB or BB shrugs. I will probably use this machine exclusively for shrugs from now on. I got on the eliptical to belt out some cardio today, but after about 2 minutes my legs were screaming. I blame yesterday's leg pressing. Oh well, DEFTONES TOMORROW NIGHT!

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: Preworkout: 4 rolls smarties, Postworkout: 2 scoops Countdown.
Meal 3: 1.5 scoops Muscle Milk.
Meal 4: 2 oz ww spaghetti, 1/2 cup hunt's tomato sauce, 4 oz ground beef, 1/2 cup cottage cheese.
Meal 5: 2 ww tortillas, 1/2 cup egg whites, 1/2 cup fat free cheese.
Meal 6: 2 cups Mootopia.

Cals: 2099
Fat: 51g
Carbs: 199g
Protein: 186g

Other stuff:

Working on college applications. Go me! Gonna see how my luck is with California and Hawaii. I'm such a wannabesurfer.

Mannequin
10-07-2004, 08:08 PM
You smell and I hate you. DB Overheads Are for pressing not for smokin'

BIG C
10-07-2004, 08:09 PM
Good shoulder workout!

BIGBRI
10-07-2004, 08:13 PM
nice work fromo..:thumbup:

Frozenmoses
10-07-2004, 09:19 PM
Mannequin - Jealous.

Big C, BigBri - Thanks guys. The support is much appreciated.

Saint Patrick
10-07-2004, 09:23 PM
D3F70N35 0\/\/N Jo0!

JustinF
10-10-2004, 06:38 AM
Nice session FroMo. Hawaii would be mad sweet!

ryuage
10-10-2004, 06:39 AM
surfing rox :thumbup:

DoUgL@S
10-10-2004, 09:47 AM
10/6
I was about to do the calf sled, and as I was writing it in my notebook, this little asian fella' decided he'd jump and take it. He's lucky I didn't bitchslap him with a plate.
tuttut Now play nice.

Killer shoulder session.

Mannequin
10-10-2004, 12:22 PM
How's the refeed?

Mannequin
10-13-2004, 01:34 PM
Lets all have a moment of silence for FroMo. I just got word today that he has Final Fantasy 7. Chances are we won't be seeing him for awhile.

ectx
10-13-2004, 02:07 PM
You surf like a girl and bitchslap like one too.

*screams obscenities in japanese* calve raises!

DoUgL@S
10-13-2004, 10:00 PM
Nice work on the lifting and the diet looks good also. Forearm work is fun ;) .


mix some tuna with cooch and it's the shizbomb. ;)

Stash

I thought you were gay. Who am I to say not to partake.

Frozenmoses
10-14-2004, 05:13 PM
Hey ya'll. Sorry I haven't posted in a bit. I got thrown out of Deftones this past weekend for being a little tipsy, and in the process of trying to sneak in, I took a pretty sweet fall tweaking my right wrist and left hip. I decided to refrain from lifting 'til they felt better, and today they did, so I lifted. And yes, Taytay, I do have ff7 and it's totally sweet.

10/14

Exercise:

DB OH Press @ 25 lbs: 8, @ 45 lbs: 6, @ 40 lbs: 8
DB Delt Flyes @ 10 lbs: 8, @ 15 lbs: 8, @ 10 lbs: 8
DB Front Raises @ 20 lbs: 8, @ 15 lbs (extended ROM): 8, 8
Extended ROM Lateral Plate Raises @ 10 lbs: 8, 8
Advanced Shrugs @ 140 lbs: 8,8 @ 160 lbs: 8, 8, @ 180 lbs: 8, 8

Not a bad day. I was pissed at the Overhead presses, however. I limited myself on the 45 set as I wanted to try to get 6 @ 50 lbs. Unfortunately, I could not get the 50's up into pressing position. I'm thinking I will be switching to a BB next week for a while and then going back to DBs when I feel more comfortable.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia.
Meal 2: 2 slices ww bread, 4 oz chicken breast, 3 tbsp buffalo sauce, 1 tbsp dressing.
Meal 3: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 4: 2 oz ww spaghetti, 6 oz salad shrimp, 1 cup Hunt's tomato sauce, 1/2 cup cottage cheese.
Meal 5: 1 slice ww bread, 1/4 cup egg whites, 1 slice bacon, 1 tbsp olive oil.
Meal 6: 1 scoop Muscle Milk, 1 cup Mootopia, 1 tbsp olive oil, 5 FOC's.

Cals: 2117
Fat: 73 g
Carbs: 203 g
Protein: 159 g

I'll try to catch up on everyone's journals manana. To the batcave!

briancurran01
10-14-2004, 07:46 PM
nice work fromo.

BIG C
10-14-2004, 08:50 PM
Good shoulder session! :thumbup:

Coke
10-15-2004, 05:21 AM
Looks like you was partying a little too hearty, lol - :D ...good to see the session.

Mannequin
10-15-2004, 08:29 AM
Advanced Shrugs? Awesome. I am still on the intermediates. Hopefully soon, coach will put me on the advanced squad...prolly only 2nd string though.

Focused70
10-15-2004, 09:01 AM
See, this is why alcohol is teh devil. :swear:

Nice session, Fromo.

Stash

Mik
10-15-2004, 09:50 AM
Yay, Fromo's back in all his drunken glory!

Frozenmoses
10-15-2004, 02:36 PM
brian, Big C - Thanks, fellas.

CC, Stash - Drugs are bad, mmkay?

Mann - It's amazing how not funny you are.

Mik - I guess if you wanna call it glory... heh.

10/15

Exercise:

Okay, today just sucked. I'm not even gonna post the workout. I went to the gym and totally wasn't feeling my back. I did some pullups and some DB pullovers, but I guess my mind was elsewhere. I did mostly curl jockey stuff. It was pretty sad. Oh well, next week will be better.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1 cup Mootopia.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3: 8 oz sweet potato, 3 oz baked trout, 2 tbsp ketchup.
Meal 4:
Meal 5:
Meal 6:

ryuage
10-15-2004, 05:32 PM
dont worry frozen everyone has those days...

txterry
10-15-2004, 10:51 PM
Nice journal Frozen,
Youre doing really good in your workouts. Good luck with your goals
Corpus is a really nice place always enjoyed visitng there.
I like Mootopia milk too .. wish an HEB or Central Market was closer to me so I could get it regular. Cottage cheese rocks...

Frozenmoses
10-17-2004, 05:05 PM
Ryu - True dat. Just gotta shrug it off.

Terry - Hey man, welcome to my journal and thanks for the comments. Mootopia and cottage cheese are my two new favorites.

Frozenmoses
10-17-2004, 05:08 PM
Went to see Pepe Romero last night. For those who don't know, he's probably the most talented classical guitarist on the planet. He played with the Corpus Christi symphony, and I was seriously amazed. That man has skills beyond belief. I got his autograph, too! Anyway, today is refeed day. I'm hating cereal. I love the potatoes though! I'll post the diet tonight.

Frozenmoses
10-18-2004, 01:22 AM
k, I ate too many meals to remember exactly what meal was what, so I'm just gonna post everything together. I ate...

3 cups Lucky Charms, 1.5 cups Apple Jacks, 8 cups skim milk, 4 oz ww spaghetti, 8 oz chicken breast, 1 cup Hunt's tomato sauce, 1 cup fat free cheese, 2 potatoes, 2 slices ww bread, 2 tbsp jelly.

Cals: 2616
Fat: 20g
Carbs: 432g
Protein: 187 g

w00t for refeed.

Coke
10-18-2004, 12:04 PM
FroMo got some culture going on, lol - ;) ...where is the session mang?? - :D

Frozenmoses
10-18-2004, 12:10 PM
CC - lol, I don't lift on sunday's foo! About to head to the gym for chest and tri's tho, hold on to your butts!

Mik
10-18-2004, 12:12 PM
*holds on to butt*

Mannequin
10-18-2004, 02:26 PM
I know how the cereal hatin' goes. Whats your BW these days?

Frozenmoses
10-18-2004, 02:44 PM
Mik - I meant hold on to your own, not ec's.

Mann - Weighed in at 169 this morning, but I weighed in at 166 yesterday before I started my refeed. Guessing glycogen is pretty heavy. Either that or I forgot to take a **** before I got on the scale.

10/18

Exercise:

Dips @ BW: 6, +15 lbs: 6, +20 lbs: 6
Advanced Incline Chest Press @ 70 lbs: 6, @ 90 lbs: 6, @ 100 lbs: 6
Pec Dec @ 80 lbs: 6, @ 110 lbs: 6, @ 100 lbs: 6
CG BB Bench @ 45 lbs: 6, @ 65 lbs: 8, @ 95 lbs: 6, @ 115 lbs: 4, 5
Single Arm OH DB Extensions @ 20 lbs: 5/5
Double Arm OH DB Extensions @ 35 lbs: 8, @ 40 lbs: 8, @ 50 lbs: 5
Lying Tricep Extensions @ 40 lbs: 6
Neutral Grip Skullcrushers @ Bar +20 lbs: 6, ss w NG Chest Press: 8

10 mins on eliptical, 4 resistance, 111 cals burned

Man, today felt great. I felt like I was on in just about every lift. I even used a friggin barbell for closegrips, who the hell am I? I think I might start doing a little barbell benching in the future, who knows? If my strength keeps increasing while the weight is coming off, I see no reason not to. Today was the first day I've really started feeling good about my progress, especially in the mirror. I'm still a long way away from where I want to be, but I can definitely tell I'm on my way. It also made me feel really good to outlift a few of the bigger guys on some of my sets. In addition, caught two chicas staring at me on more than one occassion. So pimp.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3: 2 oz ww spaghetti, 4 oz ground beef, 2/3 cup Hunt's tomato sauce, 1/2 cup cottage cheese.
Meal 4: 1 ww tortilla, 1/2 cup egg whites, 2 slices bacon, 1 tbsp olive oil, 1 cup Mootopia.
Meal 5: 1 scoop Muscle Milk, 1 cup Mootopia, 5 FOC's.

Cals: 2087
Fat: 71 g
Carbs: 182g
Protein: 158 g

Not a bad diet all around. Didn't have enough cals to squeeze in a 6th meal, but thats a'ight.

Unrelated: Went with Chase and saw Team America: World Police last night. Its filled with toilet humor, curse words, and plenty of other offensive material. My ideal movie. Not to give any spoilers, in the part where the main character is in the alley, I almost puked I was laughing so hard. I know a lot of people are going to hate this movie, but I absolutely loved it.

Stray
10-18-2004, 03:14 PM
How's the alcohol intake coming?

I only ask because it's my own personal dragon to slay as well.

Keep up the good work bro.

Frozenmoses
10-18-2004, 03:18 PM
Stray - It has definitely gotten better. I still drink from time to time, but I will not allow it to ever get above more than once a week again, and I haven't been getting totally plowed like I was for a time. I'm definitely feeling better both physically and mentally because of it as well. Thanks for the post, man.

BIG C
10-19-2004, 12:13 AM
Stray - It has definitely gotten better. I still drink from time to time, but I will not allow it to ever get above more than once a week again, and I haven't been getting totally plowed like I was for a time. I'm definitely feeling better both physically and mentally because of it as well. Thanks for the post, man.

Yeah, I used to drink a lot of beer. On a day off it was nothing to kill an 18 pack. I haven't touched the stuff since July 4th. I feel a lot better also.

Coke
10-19-2004, 05:24 AM
...pimpin ain't easy, lol - good workout bro.

JustinF
10-19-2004, 06:54 AM
I'm sooo going to see that movie!

Nice session fromo.

Mannequin
10-19-2004, 01:34 PM
Indeed. America. **** Yeah!!

Frozenmoses
10-19-2004, 01:35 PM
Big C - Good call, man. Haha, I've had a few of those nights killing an 18'er by myself. Those are always... interesting. It's crazy to think about how many cals you take in from beer, and the resulting munchies from drinking said beer.

CoCoa - Hellz yeah, thanks for the support.

Justin - Yes'm, I think you'd enjoy it. Thanks duder.

Frozenmoses
10-19-2004, 01:40 PM
10/19

Exercise:

Cable Wrist Curls @ 70 lbs: 8, @ 80 lbs: 8, @ 90 lbs: Nada
BB Wrist Curls @ 45 lbs: 8, @ 65 lbs: 8, @ 85 lbs: 8, @ 95 lbs: 8
Cable Side Bends @ 100 lbs: 10/10, @ 110 lbs: 8/8
Cable Russian Twists @ 60 lbs: 8/8, @ 70 lbs: 8/8
Decline Crunches: 20, +10 lbs: 15
Hanging Leg Raises: 15, +10 lbs: 8

10 mins on eliptical, 4 resisitance, 114.2 cals burned.

Hmm, today wasn't a bad day, I suppose. I was feeling unbearable pressure on my wrists during the cable wrist curls. The BB wrist curls felt good, though. I need to think of some new forearm exercises. On a more positive note, the cable side bends absolutely annihilated my obliques. I could feel it working all the way up until it almost felt like my lats were gonna engage. That was pretty killer.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3: 2 scoops Muscle Milk.
Meal 4: 1 ww tortilla, 4 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp dressing.
Meal 5: 1 ww tortilla, 4 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp dressing. (It was too good to eat only once today)
Meal 6: 1 ww tortilla, 1/4 cup egg whites, 2 oz bacon, 1 tbsp olive oil.

Cals: 2041
Fat: 78g
Carbs: 160g
Protein: 165g

ryuage
10-19-2004, 01:47 PM
whats that forearm/abs day?

Frozenmoses
10-19-2004, 01:49 PM
Forearms/Obliques mostly. I only train my abs once a month or so, so I just stick it in here. I'm at the campus on Tuesdays which is normally an off day, but I figured I'd just start hitting some of my neglected musclegroups since I'm right by the gym anyway.

lilmase1153
10-19-2004, 02:07 PM
nice w/o.. your forearms must be killing right about now. nice job bro

Frozenmoses
10-19-2004, 02:34 PM
Welcome to my journal, lilmase. Forearms are feeling pretty tight right now, hehe. Thanks for the post.

lilmase1153
10-19-2004, 02:49 PM
yeah man anytime. i proably couldnt do half those forearm excerises mine are weak as hell. but im affraid to work them cause i got short arms and i dont want them looking stubby he he..

JustinF
10-19-2004, 02:50 PM
Forearms are feeling pretty tight right now, hehe.

I bet they are with your love of direct forearm work! :eek:

;)

briancurran01
10-19-2004, 05:35 PM
nice work fromo...pimpin is always good...(if you arent married like me :( )

Frozenmoses
10-20-2004, 05:54 PM
Justin - You teh suck.

brian - lol, I'm sure you had your times pimpin'. One of these days, I'll be married. Just gotta find one that can't run too fast.

Frozenmoses
10-20-2004, 05:59 PM
10/20

Exercise:

Calf Sled @ 90 lbs: 8, @ 160 lbs: 8, @ 180 lbs: 8, @ 140 lbs: 15
Single Leg Galileo Leg Extensions @ 5: 6/6, @ 8: 6/6 (Partial ROM)
Galileo Leg Ext @ 10: 8, @ 12: 6, @ 13: 6
Hypers @ +25 lbs: 10. @ 45 lbs: 10, 10

Yeah yeah yeah, no compounds today. Freeweight area was swarmed with assheads. I didn't feel like waiting. Made sure to do the hypers nice and slow, damn those hurt. I think I have a fanclub at the gym now. I caught this one very attractive girl looking at me a lot. What really kicked ass was she was doing some pretty badass benching. Her and her portly friend continued to watch and follow me for the duration of my workout. Damn it feels good to be a gangsta'.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups skim milk, multivitamin.
Meal 2: 1 ww tortilla, 4 oz chicken breast, 3 tbsp buffalo sauce, 1/4 cup fat free cheese, 1 tbsp dressing.
Meal 3: PreWO: 3 rolls smarties (lost one), PostWO: 2 scoops Countdown.
Meal 4: 1 ww tortilla, 4 oz chicken breast, 3 tbsp Hunt's tomato sauce, 1/4 cup fat free cheese.
Meal 5: 1/2 cup egg whites, 2 oz bacon, 1 tbsp olive oil.
Meal 6: 2 cups Mootopia, 2 scoops Muscle Milk.

Cals: 2078
Fat: 75 g
Carbs: 165 g
Protein : 186 g

lilmase1153
10-20-2004, 07:12 PM
nice w/o gangsta.... lol

BigNic
10-20-2004, 07:23 PM
my forearms get a lottta work :eek:

lilmase1153
10-20-2004, 07:27 PM
my forearms get a lottta work

lol ....... you and me both

Frozenmoses
10-20-2004, 07:29 PM
Man, I need a new girlfriend.

Sounds like you guys do too, lol.

BigNic
10-20-2004, 07:34 PM
Man, I need a new girlfriend.

Sounds like you guys do too, lol.


:mad:

BIG C
10-21-2004, 04:05 AM
Go Gansta Go!! Nice workout Bro!

Frozenmoses
10-21-2004, 01:30 PM
Big C - lol, thanks man. When I read your post, I put it to the rhythm of the Inspector Gadget theme song. I think I need my head checked.

10/21

Exercise:

Smith OH Press @ 65 lbs: 6, @ 85 lbs: 6, @ 105 lbs: 6, @ 115 lbs: 4
DB Rear Delt Flyes @ 10 lbs: 8, @ 15 lbs: 8, 8
DB Front Raises @ 15 lbs: 8, 8
Pec Dec Rear Delt Flyes @ 70 lbs: 6, @ 90 lbs: 3, @ 80 lbs: 3
Lateral Plate Raises @ 10 lbs: 12/12, 12/12
Advanced Shrugs @ 90 lbs: 10, @ 140 lbs: 10, 10, 10

15 mins on eliptical, 4 resistance, 156.2 cals burned.

Felt strong today. The smith overheads felt great. I used a neutral grip for the DB Front raises, and did them simultaneously from hip in a 180 degree motion upwards. Damn those hurt so good. I decided to drop the weight on my working set for shrugs to make sure I was getting good ROM and a squeeze at the top. My rhomboids are tingling right now.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia (tasted a little gasoline-ish today), multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3: 2 scoops Muscle Milk.
Meal 4: 4 oz ground beef, 1/2 cup Hunt's tomato sauce, 1/2 cup cottage cheese, 1/4 cup fat free cheese.
Meal 5: 1/2 cup egg whites, 2 oz bacon, 1/2 cup fat free cheese.
Meal 6: 1 scoop Muscle Milk, 1 cup Mootopia, 5 FOC's.

Cals: 2063
Fat: 72 g
Carbs: 137 g
Protein: 190 g

Unrelated: Aced my guitar midterm today. That pumped me up.

lilmase1153
10-21-2004, 01:52 PM
tearin them delts a new one.... nice man keep up the good job..

which flavor of muscle milk you got?

Mik
10-21-2004, 01:53 PM
Nice work Fromo!


Gansta! LOL!

Frozenmoses
10-21-2004, 01:55 PM
lilmase - Thanks, bro. I have 2 flavors: Milk Chocolate and Mocha Joe. I usually eat the chocolate flavor during the day, and I save the Mocha Joe for PM shakes with milk.

Mik - Thanks d00der. Reprazent!

lilmase1153
10-21-2004, 02:01 PM
yyeeaahhh man i love the milk chocolate proably the best tasting protien shake ive ever had.... keep up the good work bro

ryuage
10-21-2004, 03:36 PM
nice session

tingling = good :)

Chubrock
10-21-2004, 03:52 PM
Dang Frozen, you've had some good sessions since I last stopped by. Great job buddy.

briancurran01
10-21-2004, 05:54 PM
nice work fromo.

BIG C
10-21-2004, 06:13 PM
Great job on OH presses?

Mannequin
10-21-2004, 08:17 PM
Coming along nicely, fromo. You should keep us updated on your weight as well.

Frozenmoses
10-21-2004, 08:38 PM
ryu - Thanks bro, yea I'm not used to having the tingle there. I like it though. (cue Justin's masturbation joke ;) )

Chub, bri, Big C - Thanks guys, support is always appreciated!

Mann - I was still 167 this morning. I'm gonna start consistently eating at ~2050 cals and see how that impacts my weightloss seeing as I'm beginning to notice a little plateau action happenin' at 2100.

txterry
10-21-2004, 09:57 PM
Nice workout Chuy!
Shoulders are gonna look even better under your shirt.

Frozenmoses
10-22-2004, 03:31 PM
Terry - Thanks bro! I can't wait to have shirt-ripping delts. I will use them to crush Mannequin's head.

10/22

Morning Weight: 164.5 lbs (right where i wanted to be!)

Exercise:

BW Chins: 6, 6
Underhand BB Rows @ 45 lbs: 8, @ 95 lbs: 8, @ 105 lbs: 6
Overhand BB Rows @ 105 lbs: 6, @ 115 lbs: 5.5
DB Pullovers @ 45 lbs: 6, @ 60 lbs: 5
Overhand Lat Pulldowns @ 110 lbs: 6, @ 120 lbs: 6, @ 130 lbs: 6
BB Preacher Curl Burnouts @ Bar +30 lbs: 6, +25 lbs: 6, +20 lbs: 4, +10 lbs: 6, Bar: 6

4 mins on eliptical, 4 resisitance, ? cals burned.

Wow, today's workout felt craploads better than last Friday. It was the first time I've done BB rows in ages, and they felt really good. I made sure to keep excellent form on every lift, and it was the first time I've felt my lats have a good working in a long time. I quit out early on the cardio because I started to get a pretty gnarly stomach cramp. That's aight though, nothing a trip to the john can't fix.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, Multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown/
Meal 3: 1 slice ww bread, 3 oz beef steak, 1/4 cup fat free cheese.
Meal 4: 3 oz ground beef, 1/2 cup Hunt's tomato sauce, 1/2 cup cottage cheese.
Meal 5: 1/2 cup egg whites, 2 oz bacon, 1 tbsp olive oil, 1/4 cup fat free cheese.
Meal 6: 1 scoop Muscle Milk, 2 cups Mootopia.

Cals: 2074
Protein: 192 g
Carbs: 140 g
Fat: 71 g

lilmase1153
10-22-2004, 03:35 PM
damn good w/o bro...and remeber to wipe good, you dont waanna get crotch rot... trust me

Frozenmoses
10-22-2004, 06:47 PM
Hahahaha. That was awesome, mase. I promise I wiped good.

briancurran01
10-22-2004, 06:52 PM
nice work fromo...lol @ lilmase

ryuage
10-23-2004, 05:32 AM
wow we are the exact same weight 164.5 :)

Coke
10-23-2004, 05:35 AM
Those bb rows are a good movement which I did not like when I first got into this game - nice workout efforts FroMo.

Frozenmoses
10-23-2004, 07:32 AM
brian - Thanks buddy.

ryu - You aren't my much stronger clone, are you? Because that would suck, I don't need my clone killing me and all.

CoCoa - Yeah, I did them quite often a while back and I used a lot of body english to get the heavier weights up which turned me off to them. I'm just gonna try to keep my form tight from now on until the weights become easier and easier.

Other than that, no real journal entry for today folks. It's my buddy's birthday today so I'm gonna be driving up to San Marcos to party with him tonight. See ya'll tomorrow for teh carbup!

Mik
10-25-2004, 07:13 AM
Nice session Fromo. BB rows rock!

Frozenmoses
10-25-2004, 03:06 PM
Mik - Thanks duder. They felt great and I think I'm gonna make them a staple of my back routine from now on. I just gotta remember to not up the weight too fast, gotta keep teh form.

10/25

Exercise:

BB BP @ 115 lbs: 6, 6, 6
Dips @ BW+25 lbs: 6, 5
Advanced Incline Chest Press @ 90 lbs: 6, @ 105 lbs: 5
OH DB Extensions @ 40 lbs: 8, @ 50 lbs: 6, @ 55 lbs: 6
Rope Pushdowns @ 50 lbs: 6, @ 60 lbs: 6, 5
CG Tricep Dips @ 10: 8, @ 12: 6, @ 13: 6

13 mins on eliptical, 4 resistance, 142 cals burned.

Felt like another good workout. I kept the weight light on the bench as I haven't done standard BB bench in ages. I've never been good at it so I want to become accustomed to it. I'm thinking my progress in benchpress might be pretty stagnant for the duration of this cut, but that's aight. Gonna stick with what I've been doing for another month and see where I'm at. Grand total of weight loss this past month = 9.5 lbs. Rock and roll. I felt pretty strong in the rest of the workout. Some minor progress of last week, which is definitely nothing to bitch about since I'm losing weight and getting stronger.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown/
Meal 3: 2 oz ww spaghetti, 1/2 cup Hunt's tomato sauce, 1/2 cup cottage cheese, 3 oz ground beef.
Meal 4: 1 ww tortilla, 1.5 oz steak, 1/4 cup egg whites.
Meal 5: 1 ww tortilla, 1.5 oz steak, 1/4 cup egg whites.
Meal 6: 2 cups Mootopia, 1 scoops Muscle Milk.

Cals: 2062
Fat: 54 g
Carbs: 192 g
Protein: 179 g

Pretty good diet day. A little low in fat, but oh well.

Chubrock
10-25-2004, 03:15 PM
Good lookin' workouts man. We are similar in weight, but going in two opposite directions. How'd your night of partying go the other night?

Frozenmoses
10-25-2004, 03:18 PM
Chub - Yeah, I'm cutting since I'm a fatteh. Well, I guess many would argue that 164.5 lbs is skinny, but I've got way too much fat around the gut and ass. Anyway, partying was fun. Got to see a lot of old faces from highschool, and there was a keg of my favorite beer, teh rolling rock. So, no complaints!

BIG C
10-25-2004, 03:24 PM
Good workout Bro!

Great job losing weight and still getting stronger!

txterry
10-25-2004, 03:44 PM
Nice workout Fromo.
Are smarties candy like M&M's

Frozenmoses
10-25-2004, 03:53 PM
Big C - Thanks man! I'm loving my progress so far, and I think I owe most of it to my strict dieting.

Terry - Thanks bud! Smarties are little round candies made out of dextrose or maltodextrin, I can't remember which. Either way it is nothing but simple sugar, ideal for eating right around a workout.

ectx
10-25-2004, 04:04 PM
Chuy, how's the back holding up?

Lookin' good still.


and you are ugly and have a face that looks like a scrotum.


...what, you can't expect me to be all nice and stuff?

Frozenmoses
10-25-2004, 04:17 PM
y si - Teh back is doing just fine. I haven't had any problems with it whatsoever lately which is good. I've even thought about trying some lighter weight squatting/DL'ing, but I think I'd better be safe than sorry. As for the scrotum face, I've been going to a plastic surgeon to see if he can make me look less ballsack-like. He said f*ck no.

Mannequin
10-25-2004, 05:12 PM
Don't be afraid to up the BBBP. You were hitting the DBBP pretty hard when I left. I am sure you should have no trouble with it!

briancurran01
10-25-2004, 05:31 PM
nice work fromo.

Coke
10-26-2004, 06:36 AM
Keep on with it FroMo - ;)

Stackattack
10-26-2004, 06:49 AM
Nice workout Fromo.

Frozenmoses
10-26-2004, 12:17 PM
Tay, Brian, CoCoa, Stack - Thanks for the support fellas. Encouragement is always welcome here ;)

10/26

Exercise:

BB Wrist Curls @ 65 lbs: 8 OH, 8 UH, @ 85 lbs: 8 OH, 8 UH
Cable Wrist Curls @ 60 lbs: 8, @ 80 lbs: 8
Reverse Cable Wrist Curls @ 40 lbs: 6, @ 30 lbs: 8
Cable Side Bends @ 110 lbs: 8/8, @ 120 lbs: 8/8

4 mins on eliptical, 4 resistance, ? cals burned.

MEH! That sums up today's workout nicely. I forgot to bring my Smarties with me to eat before the workout, and I suffered dearly for it. I had absolutely no energy at all. I never realized the energy spike they gave me for my workouts, but I sure as sh*t won't take them for granted again. Oh well, live and learn.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Mootopia, multivitamin.
Meal 2: PreWO: Nada, PostWO: 2 scoops Countdown.
Meal 3: 2 slices ww bread, 2.5 oz broiled steak.
Meal 4: 1 ww tortilla, 2 oz broiled steak, 1/4 egg whites.
Meal 5: 1.5 oz ww pasta, 1/2 cup Hunt's tomato sauce, 1/2 cup cottage cheese, 1/4 cup fat free cheese, 4 oz chicken breast.
Meal 6: 1 ww tortilla, 2 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp dressing, 1 tbsp olive oil, 5 FOC's.

Cals: 2048
Fat: 69 g
Carbs: 173 g
Protein: 178 g

Well, at least teh diet was gud.

lilmase1153
10-26-2004, 12:27 PM
nice forearms brotha....

txterry
10-26-2004, 12:32 PM
Fromo: Good job gettin those forearms pumped up!

Coke
10-27-2004, 08:54 AM
Really working those forearms man, nice and different - ;)

JustinF
10-27-2004, 03:55 PM
lol. Everytime I come in here it's direct forearm work! :zipit:

Frozenmoses
10-27-2004, 04:46 PM
Mase, Terry, CoCoa - Thanks, bros!

Justin - That's because I think about you every time I go to the gym. <3

10/27

Exercise:

DB Lunges @ 30 lbs: 6/6, 6/6
Donkey Calf Press @ 45 lbs: 12, @ 70 lbs: 12, @ 80 lbs: 12
Hyperextensions @ 25 lbs: 12, 12, 12
Galileo Leg Extensions @ 9: 12, 12, @ 8: 12
Lying Leg Curls @ 60 lbs: 12, @ 70 lbs: 8

Woah, legs are feeling fried after this. Today was a bit different from my previous leg workouts. I think my ROM has been shallow on lunges, so today I made sure I was hitting my knee on the ground with every rep. I also decided to lighten the weights up a little bit and try some higher reps due to some of the stuff I've been reading at professionalmuscle.com. I'm gonna try doing this routine for my legs for a while and see how they progress compared to the rest of my body, and decide for myself which rep scheme seems to be optimal for me.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Carb Countdown milk, multivitamin.
Meal 2: 1 ww tortilla, 1/4 cup fat free cheese, 3 oz shrimp, 2 tbsp Hunt's tomato sauce.
Meal 3: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 4: 1 ww tortilla, 1/4 cup fat free cheese, 4 oz chicken breast, 1 tbsp dressing, 3 tbsp buffalo sauce.
Meal 5: 1.5 oz ww spaghetti, 3 oz chicken breast, 1/2 cup Hunt's tomato sauce, 1/2 cup cottage cheese, 1/4 cup fat free cheese, 1 tbsp olive oil.
Meal 6: 1/2 cup egg whites, 2 oz bacon, 1 cup skim milk, 1/2 cup Carb Countdown milk, 5 FOC's.

Cals: 2044
Fat: 58 g
Carbs: 190 g
Protein: 182 g

BigNic
10-27-2004, 04:47 PM
ya i like high reps for quads.

BTW, ever notice fromo, rhymes with homo. hmmmm

Frozenmoses
10-27-2004, 04:48 PM
You know Nic, I've noticed that since the first time someone called me fromo. I'm still suprised nobody has started calling me a fromosexual yet.

Chubrock
10-27-2004, 04:48 PM
Good stuff buddy. I agree with ya experimentin' a little and finding what rep scheme works for ya, as everybody tends to respond slightly different to things.

BigNic
10-27-2004, 04:50 PM
You know Nic, I've noticed that since the first time someone called me fromo. I'm still suprised nobody has started calling me a fromosexual yet.


oh its on like donkey kong, fromosexual

lilmase1153
10-27-2004, 04:51 PM
bignic your a fool, but you crack me up.....

anyways back to the lecture at hand, nice leg w/o today fromo. keep up the good work.. how come you eat so many rolss of smarties does it give you that much of a boost??

Frozenmoses
10-27-2004, 04:53 PM
Nic - Oh, you went there!

mase - Eating high GI carbs right before working out fills your muscle glycogen allowing you to have a little more energy and muscular endurance in the gym, the way I understand it. It also perks me up a little bit.

BigNic
10-27-2004, 04:54 PM
Nic - Oh, you went there!

mase - Eating high GI carbs right before working out fills your muscle glycogen allowing you to have a little more energy and muscular endurance in the gym, the way I understand it. It also perks me up a little bit.


ill back you up on this. I used to eat a whole roll of sweet tarts beforei worked out and i experienced the same thing.

JustinF
10-27-2004, 04:54 PM
Justin - That's because I think about you every time I go to the gym. <3




:whip: :hump:

briancurran01
10-27-2004, 06:00 PM
nice leg workout fromo

ryuage
10-28-2004, 06:18 AM
great workout fromo and diet looking good as well!

Stackattack
10-28-2004, 07:06 AM
BTW, ever notice fromo, rhymes with homo. hmmmm
LMAO
Good leg workout too.

Coke
10-28-2004, 07:14 AM
Who can't help but think of FroMo - :D ...good idea on changing up with lighter weight for more reps for the lunges - nice leg workout, keep it on strong mang.

Mik
10-28-2004, 07:20 AM
BTW, ever notice fromo, rhymes with homo. hmmmm

Coincidence? I don't think so.

Mannequin
10-28-2004, 10:35 AM
You goin on an ECY stack? How much did it cost and how long will it last ya?

txterry
10-28-2004, 12:21 PM
Good workout and diet Fromo. I likes leg days.

Frozenmoses
10-28-2004, 02:21 PM
brian, Ryu, stack, CoCoa, terry - Much obliged, ya'll!

Mik - I wonder what exactly a fromosexual's sexual tendencies are? Hrm, I should know the answer to this considering I'm the only one, as far as I'm aware. Maybe it involves no woman love for long time, and lots of lotion.

Tay - Wtf are you talking about? Where did I say I was gonna do an ECY stack? Less crackrocks, more workouts.

10/28

Exercise:

Smith OH Press @ 85 lbs: 6, @ 115 lbs: 5, @ 85 lbs: 8
DB Delt Flyes @ 15 lbs: 8, 8, 8
Front Plate Raises @ 25 lbs: 6, @ 35 lbs: 6, 6
Cable Face Pulls @ 40 lbs: 12, @ 55 lbs: 12, @ 70 lbs: 12, @ 85 lbs: 12
DB Lateral Raises @ 15 lbs: 10, 10
Upright BB Rows @ 65 lbs: 8, @ 75 lbs: 3 (Felt rotator cuff pain on the last set)
Upright Cable Rows @ 70 lbs: 12, 12
Advanced Shrugs @ 90 lbs: 12, @ 140 lbs: 12, 12, 12

5 mins on eliptical, 5 resistance, 56.1 cals (woulda been on longer, but was running late for class.)

Today was a pretty sweet shoulder day. Just about every lift improved, and I made sure to keep my form tight on everything.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 2 cups Carb Countdown milk, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3: 1.5 scoops Muscle Milk.
Meal 4:
Meal 5:
Meal 6:

lilmase1153
10-28-2004, 05:09 PM
good job fromy.. the delts must be lookin good now.....

Stackattack
10-28-2004, 05:47 PM
Keep up the good work Fromo

briancurran01
10-28-2004, 05:51 PM
nice work fromo...mik giving you a hard time?? just ask him about the lollipop gang...and the yellow brick road LOL


j/k mik. :)

Mannequin
10-28-2004, 08:28 PM
My bad, I misread a post in littlejake's journal

Coke
10-29-2004, 05:22 AM
Good effort bro - ;)

Mik
10-29-2004, 07:32 AM
nice work fromo...mik giving you a hard time?? just ask him about the lollipop gang...and the yellow brick road LOL


j/k mik. :)

*writes down bri's name on s**t list. :)

briancurran01
10-29-2004, 08:10 AM
lol...mik you know you are my boy...and that i was just playing

Frozenmoses
10-29-2004, 03:33 PM
mase, stack, CoCoa - Thankya much, brotha's.

brian - lol, thanks for the tip!

Mik - Soooooo... did the wizard of oz sodomize you with a lollipop or somesuch?

10/29

End of week weigh-in: 164 lbs. Lost half a pounds since last Friday which is good, but I was really hoping to lose a full pound. I will be adjusting my cals accordingly.

Exercise:

Chins @ BW: 6, 6 (First set felt reeeeally easy, could've hit 9 I think, but this was just a warmup. Second set was much slower and harder)
Overhand BB Rows @ 95 lbs: 6, @ 115 lbs: 6, @ 125 lbs: 6, Underhand @ 95 lbs: 8
DB Pullovers @ 45 lbs: 12, @ 50 lbs: 12, @ 60 lbs: 4
Overhand Lat Pulldowns @ 120 lbs: 8, @ 130 lbs: 7
Neutral Grip Curls @ Bar + 40 lbs: 6, 6, 5
Rope Cable Curls @ 75 lbs: 8, @ 85 lbs: 8
V Bar Cable Curls @ 85 lbs: 8, @ 95 lbs: 6

All in all, another good back/bi day. Made a few improvements over last week. Going for higher reps on the Pullovers was a great idea; my lats really felt worked on those. I felt my pecs engaging when doing the 60 lbs DB so I decided I should probably let that set end early. Decided to skip cardio today as my right knee felt a little tweaked, and I don't want to piss any of my joints off.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1.5 cups Carb Countdown milk, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO; 2 scoops Countdown.
Meal 3:
Meal 4:
Meal 5:
Meal 6:

briancurran01
10-29-2004, 03:41 PM
nice work fromo...miks deal is that he tried out for the part in the lollipop guild and they denied him said he was too short for the part

Frozenmoses
10-29-2004, 03:42 PM
nice work fromo...miks deal is that he tried out for the part in the lollipop guild and they denied him said he was too short for the part

Ha... HA! HAHA! Okay, if Mik gets to call me Fromosexual, I get to call him 2short. You da man, Brian!

txterry
10-29-2004, 03:57 PM
Nice workout Fromo. And I used to think Dumbell pullovers were for working out my chest, expanding rib-cage and such. Ive been doing it with a heavy weight and feeling the stress on both my pecs n lats.

Coke
10-30-2004, 02:34 PM
It is always nice to be able to make some improvements from week to week - Like the session man.

BigNic
10-30-2004, 02:40 PM
good workout. Still working out at the Curves right?

lilmase1153
10-30-2004, 03:41 PM
good w/o fromo..

Frozenmoses
10-31-2004, 08:23 PM
Terry - Yeah man, I love pullovers for my lats. It feels uncomfortable when my chest engages, however, so I try to keep them light enough to just focus on the lats.

CoCoa, mase - Thanks amigos.

Nic - Yes, and actually I was just promoted to head cardio bunny. *jumps and claps*

10/31

No workout for today, just refeedin'.

Sh*t I ate: 1 cup rainbow sherbert, 1.5 cups Apple Jacks, 1.5 cups Lucky Charms, 3 cups Carb Countdown milk, 8 oz whole wheat spaghetti, 9 oz chicken breast, 1 cup fat free cheese, 3 cups Hunt's Tomato Sauce, 8 oz sweet potato, 3 tbsp ketchup.

Cals: 2538
Fat: 15 g
Carbs: 422
Protein: 173 g

Pretty good refeed if I do say so myself.

JustinF
11-01-2004, 03:50 AM
Looks like a good refeed to me!

Mik
11-01-2004, 06:50 AM
Ha... HA! HAHA! Okay, if Mik gets to call me Fromosexual, I get to call him 2short. You da man, Brian!

That's no way to talk to a hobbit!!!!!!

briancurran01
11-01-2004, 07:30 AM
um refeeds are nice :)

Frozenmoses
11-01-2004, 08:52 AM
Justin - You're such a flatterer.

Mik - Whatever you say, Frodo.

brian - Hell yes. I love pigging out on pasta.

11/1

Worked out first thing this morning. Been a while since I've actually gotten out of bed at 7:30. Gotta do community service and alcohol awareness later, though. :(

Exercise:

Dips @ BW: 6, @ +30 lbs: 6, @ +25 lbs: 6
BB Incline Bench @ 95 lbs: 6, @ 115 lbs: 3 :(
BB Flat Bench @ 115 lbs: 6
DB BP @ 45 lbs: 6, @ 60 lbs: Failed like a f*cking punk.
Yates DB Flyes @ 25 lbs: 6, @ 30 lbs: 6
Advanced Incline Chest Press @ 90 lbs: 6, @ 110 lbs: 5, @ 90 lbs: 6
Overhead DB Extensions @ 45 lbs: 6, @ 60 lbs: 6, @ 55 lbs: 6
Straight Bar Cable Pushdowns @ 60 lbs: 8, @ 75 lbs: 8, @ 90 lbs: 8

Hmm, not a bad day I guess. Did well in some lifts, sucked in others. Benching is teh mega gay, my strength sucks in it. I think I'm gonna just keep plugging away at it during this cut so my body becomes accustomed to the motion, and then start adding weight when my bulk begins. For those curious, a Yates DB Fly is hard to explain, it's sort of a traditional DB fly crossbred with a DB Press. Watch Blood and Guts if you're dying to know. Other than that, was really pleased with my dips and my advanced incline. The Cable pushdowns felt good, too. I would've tried another set at a heavier weight, but this guy who is like 7'1" stood right over me as I did them and he smelled like a garbage truck. I wanted to disembowel him for some kickass reason.

Diet:

Meal 1: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 2: 2 slices ww bread, 4 oz ground turkey, 3 tbsp buffalo sauce, 1 tbsp dressing.
Meal 3: 1 ww tortilla, 5 oz chicken breast, 1/4 cup fat free cheese, 3 tbsp buffalo sauce, 1 tbsp dressing.
Meal 4: 1 slice ww bread, 2 tbsp natty pb, 1.5 cup Carb Countdown milk.
Meal 5: 1.5 cups Carb Countdown Milk, 1.5 scoops Muscle Milk, 1 tbsp olive oil.

Cals: 1984
Fat: 71 g
Carbs: 149 g
Protein: 179 g

BigNic
11-01-2004, 08:54 AM
ya his flyes were just kind of a restricted straight arm fly. Good workout.

BIG C
11-01-2004, 08:55 AM
Nice Session!

Mik
11-01-2004, 08:59 AM
Nice session Fromosexual. Dips look good.

I thought we already had a talk about randomly disembowelling people.

briancurran01
11-01-2004, 09:09 AM
nice work fromo...the strength will come back

Coke
11-01-2004, 12:36 PM
You will prevail bro, lol - good session...bet that Blood and Guts is ridiculous.

lilmase1153
11-01-2004, 01:49 PM
nice work there fromy, dont worry about the benching its over rated anyways... did i just say that :eek:

Stackattack
11-01-2004, 05:05 PM
Nice work Fromo.

txterry
11-01-2004, 10:37 PM
Good effort Fromo!
Chest n bi's are my weakest bodyparts.
Put away that disembowling knife...

Frozenmoses
11-01-2004, 10:54 PM
Nic - How dare you correct me! They are yates flyes, you bastard!

Big C, Brian, Stack, CoCoa, mase - Danka much!

Mik - We talked about that? Was it a kickass talk?

Terry - Thanks mang, cutting out guts is just too much fun. I actually don't think it's my chest necessarily that is struggling with the benching. I think my problem is my triceps. They are damn small. Well, either than or both are weak. Not too sure.

JustinF
11-02-2004, 03:27 AM
Nice work FroMO! Keep plugging away at that bench. I woouldn't worry about not increasing the weights right now, you are on a cut.

Focused70
11-02-2004, 01:21 PM
There can only be one hobbit around here, dammit. :swear:

nice chest session, Fromo-cito.

Stash

Frozenmoses
11-02-2004, 02:10 PM
Justin - Thanks brudda. You're right about teh benching, it's a little too wishful to hope to continually get stronger while dropping bodyfat. Oh well, the price we pay to be secksy.

Stash - Fight Mik! Yes, journal fight with teh mik! Thanks duder ;)

Frozenmoses
11-02-2004, 02:12 PM
11/2

No exercise today. Decided to give teh forearms and obliques the day off.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty pb, 1 tbsp jelly, 1.5 cups Carb Countdown milk, multivitamin.
Meal 2: 1 ww tortilla, 1/4 cup fat free cheese, 2 tbsp tomato sauce, 3 oz shrimp.
Meal 3: 1.5 cups Carb Countdown milk, 1.5 scoops Muscle Milk, 1 tbsp natty pb, 1 tbsp olive oil.
Meal 4: 1 ww tortilla, 4 oz chicken breast, 3 tbsp buffalo sauce, 1 tbsp dressing, 1/4 cup fat free cheese.
Meal 5: 2 slices ww bread, 3 oz chicken breast, 2 tbsp buffalo sauce, 1 tbsp dressing.
Meal 6: 1.5 cups Carb Countdown milk

Cals: 1792
Fat: 72 g
Carbs: 110 g
Protein: 173 g

Cals kept low due to inactivity.

Mannequin
11-02-2004, 08:23 PM
How did you eat meal 3? Did you mix all that crap in yo shake? I once mixed 3T. of oil with 1 scoop protein. i will NEVER do that again

Frozenmoses
11-02-2004, 08:53 PM
Yeah, I mixed all of it in the blender. The key is proportions, mensa.

lilmase1153
11-03-2004, 12:42 AM
fromo by the looks of your avitar your coming along quite nicely there brotha keep it up ok.... :thumbup:

JustinF
11-03-2004, 03:24 AM
I have hunger pains just reading that. :(

Frozenmoses
11-03-2004, 08:07 PM
mase - Word!

Justin - It really wasn't as bad as it looks. I guess I have pretty decent appetite control, and its only ~200 under what I usually eat.

11/3

Exercise:

DB Lunges @ 30 lbs: 6/6, 6/6, 6/6
Donkey Calf Presses @ 45 lbs: 12, @ 80 lbs: 12, @ 105 lbs: 12, @ 70 lbs: 22
Hyperextensions @ 35 lbs: 12, 12, 12
Galileo Leg Extensions @ 9: 12, 12, 12
Lying Leg Curls @ 60 lbs: 12, @ 70 lbs: 12

Today felt like a great leg day. Had to wobble out of the gym. I'm gonna try to start noting PR's. I'm going to use today as a baseline for PR's, so look for teh boldness.

Diet:

Meal 1: 1.5 cups Carb Countdown Milk, 1.5 scoops Muscle Milk, 1 tbsp natty pb.
Meal 2: 1.5 oz ww spaghetti, 3 oz ground beef, 1/2 cup Hunt's Tomato sauce, 1/2 cup cottage cheese, 1/4 cup fat free cheese.
Meal 3: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 4: 1 ww tortilla, 1/4 cup egg whites, 2 oz bacon, 1/4 cup fat free cheese.
Meal 5: 1 slice ww bread, 2 tbsp Smucker's Natty PB w/Honey (This sh*t is AWESOME), 1.5 cups Carb Countdown Milk.
Meal 6: 1 slice ww bread, 2 oz ground beef, 2 tbsp buffalo sauce, 1 cup Carb Countdown Milk.

Cals: 1991
Fat: 81 g
Carbs: 129 g
Protein: 176 g

txterry
11-03-2004, 09:18 PM
Nice leg day Fromo! .. youre gonna be sore tomorrow.

Frozenmoses
11-03-2004, 10:08 PM
Thanks Terry. I can already feel it in my glutes and quads, I'm gonna need a cane to get outta bed in the morning.

Focused70
11-03-2004, 10:11 PM
What's a galoshes leg extension?

Nice leg day, Chuymeister. :)

Stash

JustinF
11-04-2004, 05:37 AM
w00t for teh leg session. Nice work mang.

Coke
11-04-2004, 05:40 AM
...seeing the boldness and I like it FroMo - very good stuff, would like to also see some leg presses or squats - :D

Frozenmoses
11-04-2004, 06:55 AM
Soba - Galileo is just the name of the machine. The gym has a few different leg extension machines so I make sure to note which one I use as they tend to have widely varying degrees of resistance.

Justin - Thanks, behbeh.

CoCoa - Thankya much! I'd feel more inclined to throw in some leg presses if the leg press machine at the gym was a sled. Instead it works on a pivot making the ROM awkward. It's not that it's a bad machine, just weird. I'll probably start doing them in the near future. I cannot squat anymore due to the back injury I sustained a couple years back. It makes Fromo a very sad panda. Squats were one of my favorite lifts.

briancurran01
11-04-2004, 07:22 AM
nice work fromo..leg day is teh shiznit

Frozenmoses
11-04-2004, 01:27 PM
brian - Most def. Quads are whining like bitches right now.

11/4

Smith OH Press @ 85 lbs: 6, @ 115 lbs: 6, @ 120 lbs: 4, @ 105 lbs: 8
DB Lateral Raises @ 15 lbs: 10, @ 20 lbs: 6, 6, 6
DB Delt Flyes @ 15 lbs: 8, @ 20 lbs: 4, @ 15 lbs: 6
Pec Dec Delt Flyes @ 70 lbs: 8, @ 90 lbs: 3
Galileo Lateral Raises @ 6: 8, @ 8: 6
Advanced Shrugs @ 90 lbs: 10, @ 140 lbs: 10, @ 160 lbs: 10
Plate Front/Lateral Raise SS @ 10 lbs: 8, 8

Burned 100 cals on the eliptical.

Good day today. Made a couple PR's which is sweet. Felt stronger than ever on the OH Pressing. I'm really loving the movement now, and I think my strength is going to continue to climb in it. I couldn't tell you why exactly, just one of those feelings I have.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp Smucker's Natty PB w/Honey, 1 tbsp jelly, 1 cup Carb Countdown milk, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3:
Meal 4:
Meal 5:
Meal 6:

lilmase1153
11-04-2004, 02:44 PM
fromo settin PR's like no ones buisness keep it up buddy...

ryuage
11-04-2004, 02:59 PM
great workout fromo.

Stackattack
11-04-2004, 04:30 PM
nice workout fromo.

Frozenmoses
11-05-2004, 01:35 PM
Mase, Ryu, Stack - Thanks, ya'll!

11/5

Neutral Grip Pullups @ BW: 6, 6
BB Rows @ 95 lbs: 8, @ 115 lbs: 6, @ 135 lbs: 6, @ 115 lbs: 8
DB Pullovers @ 50 lbs: 12, @ 60 lbs: 5
Pulldowns @ 130 lbs: 6, @ 140 lbs: 6
Straight Arm Pulldowns @ 50 lbs: 6, @ 60 lbs: 6 (New Exercise)
V Bar Cable Curls @ 95 lbs: 8, @ 110 lbs: 6, @ 120 lbs: 5

w00t for teh good back/bi day. Every lift felt awesome, and I progressed in just about everything. No complaints at all. The straight arm pulldowns felt awesome, and the last set of cable curls was murderous. I was roaring on the last rep, which got a few stares. That was sweet. Only 30 lbs shy of curling the whole stack for reps. ^_^

Diet:

Not gonna list my diet today. Since Mannequin and a few others are coming down, and since I got off probation today, I'm gonna use today as my refeed with some of teh beer. First 2/3 of the day was clean, last third, not so much!

briancurran01
11-05-2004, 01:56 PM
nice workout fromo...

lilmase1153
11-05-2004, 02:47 PM
awesome BOLDS there man looks like your handling yours everytime you step in the gym right on bro keep it up..

Coke
11-06-2004, 05:19 AM
Nice efforts mang...that is the key, stay on the rise as much as possible each week.

ryuage
11-06-2004, 05:45 AM
rawrrrrrrrrrrrr haha... great back day fromo

Frozenmoses
11-08-2004, 01:55 PM
brian, mase, CC, ryu - Thanks bros! Hope I can still keep gaining while losing!

11/8

Dips @ BW: 6, @ +35 lbs: 6, @ +25 lbs: 6
Advanced Incline Chest Press @ 90 lbs: 6, @ 110 lbs: 6, @ 90 lbs: 6
Cable Flyes (New): @ 80 lbs: 6, @ 95 lbs: 6, @ 110 lbs: 6, @ 125 lbs: 6
OH DB Extensions @ 45 lbs: 6, @ 60 lbs: 6
CG Smith Declines @ 105 lbs: 6, @ 125 lbs: 4.5
Straightbar Cable Pushdowns @ 60 lbs: 6, @ 90 lbs: 8, @ 95 lbs: 6

100 cals burned on eliptical

Pretty good chest/tri day. Dips continue to rise. I love dips. I just hope my sternum doesn't start acting up as the weight increases. The cable flyes felt really great on the pecs, just had some minor rotator cuff irritation.

Diet:

Meal 1: 1 slice ww bread, 1 tbsp natty bp w/honey, 1 tbsp jelly, multivitamin.
Meal 2: PreWO: 4 rolls smarties, PostWO: 2 scoops Countdown.
Meal 3:
Meal 4:
Meal 5:
Meal 6:

My roommate chase is buying Halo 2 tonight at 12:01. I don't think I'll be getting much sleep.

lilmase1153
11-08-2004, 01:58 PM
nice w/o there fromo.. watch out for the rot cuff that can be sh***y injury...

briancurran01
11-08-2004, 02:02 PM
nice workout fromo

BIG C
11-08-2004, 06:51 PM
Nice workout!

txterry
11-08-2004, 09:58 PM
Nice workout Fromo. Good stuff on the dips and cable flyes!