View Full Version : Lets try this one more time

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01-18-2005, 06:10 PM
All right guys...i am gonna give this journal thing a go again....last one i forget the title of it so i couldn't find it... :cry: ...well here u go...
to catch up on training gonna start w/ what i did so far this week...guys feel free to comment and help out on my training..anything is good....just don't diss me...that wouldn't be nice

01-18-2005, 06:16 PM
Ok Sunday 1/16/2005


CG--> 45x5, 95x5, 135x5, 8x2 @180....was kind of off, wasn't feeling in sync at all...
DB PRESS---> 100x6, 100x5, 100x7
Tri Press---> 135x6, 140x6, 145x5, 150x5..awesome exercises (Exercises u haven't tried before #13)
Lat pulls: 140x12, 150x12, 140x14

all in all an alright day..wish i could have done better on my speed and being in sync but all well....

01-18-2005, 06:24 PM
Monday 1/17/2005


BOX SQ: 45x5, 135x5, 185x5, 225x5, 275x5..actually doing them right w/ no bounce!!.. 315x3, 365x3, 385x missed...was pissed and motivation was shot..damn..

GOOD AM's: 225x6, 230x6, 245x8, 275x5...was all right was still pissed at the box squat...

One-Legged Squats: 40'sx10, 50'sx10, 50'sx10..hopefully by the end of this year i can get to 100's x10...



ABS---> real good session

this day sucked ass..and it made change and tweak my program...will see how it will work out in the upcoming weeks....

01-18-2005, 06:27 PM
TUESDAY 1/18/2005


Walking Lunges-->length of basketball court x 3
High REps DL---> 135x30, 135x20

was a real good day but i think i should not have done the dL's but we will see how i feel tomorrow on my ME Bench.....

Basketball for about 20mins...had to play against this 6'6"giant..i am 6'1"....not cool..

01-19-2005, 06:29 PM
well let me introduce myself again...i am a freshman in college studying exercise science in Oregon..thousands of miles from my homeland of HAWAII..the home of :spam: ....yessireee!!!!!...currently using a traditional westside method but thinking about doing the Westside for Skinny Bastards Routine set by Joe DeFranco...see joedefrancostraining.com....but i am a fat bastard so go figure :rolleyes: ....haha..anyways below is my ME bench day

01-19-2005, 07:28 PM
ME Bench day

Sleep: 7.5 hrs...
Diet: not bad 5 meals

Pin Presses w/CG (maybe 14"grip): 45x10, 95x5, 135x5, 185x5, 225x5, 247x3, 269x2, 291x1, 296.5x1....fought for the last one...a 16.5lb PR...

JM Presses---> 135x5, 185x5, 205x4...think i was doing them wrong but tried to find the groove....

Barbell Skulls---> 89x8, 100x8, 111x7, 116.5x5

Lat Pulls superseted w/Hammer Curls---> very deadly :ninja:

Upright Rows--->hammered my shoulders and back....


was a very good workout..one of the best that i have had for a while..still feeling my back and legs from yesterday and monday...i upped the reps from my original workout b/c i thought the only way to become an elite lifter was to do what elite lifters do...but i shoved the ego away and said to myself i am a beginner maybe a intermediate and by no ways am i even close to elite...so i upped the reps to get my hypertrphy going to get that much needed size that i needed (thanks to elitefts.com and t-nation.com)...anyways good times, good times...

01-19-2005, 09:15 PM
Been a while since you posted on it....


01-20-2005, 12:49 AM
eh!!! there it is..thanx man...well this time i won't let my journal stop..i need it for my progression sake...I Think :windup:

01-20-2005, 02:51 PM
You will stay dedicated.

How I found it? I went to your public profile, and clicked on 'Find all threads started by bIgHwN86' and from there scanned what forum it was in on the right side column.

01-20-2005, 08:22 PM
Today: Recovery/GPP

Sleep: 8hrs
Meals: 5meals

DB Reps:

Back Pulls


Cardio: Basketball for an hour..not bad

01-22-2005, 02:26 PM
Friday 1/21/2005


45x5, 135x5, 185x5, 215x10x2...........speed was very off...my dynamic days are not what they were before..

Snatch Grip Deadlifts: 135x6, 225x6, 275x6, 315x8...this exercise is awesome, your hamstrings just get murdered in this exercise..YES!!!

Reverse Lunges: BWx3x12..had to get use to this new exercise...

Abs--->good session

all in all, an alright workout..wish the speed was there but it wasn't..well today is recovery/pass rushing/and basketball..its going to be fun

01-22-2005, 07:06 PM


Walking Lunges full basketball court x 3...these are killers


Pushing weights around...i don't know, trying different things

PASS RUSHING--->was alright..my friend is like 5foot so it forced me to get my pad level down...need to find guys my height and weight though..i think i got quicker but..huh..watever..

01-24-2005, 01:32 PM
supposed to be dynamic effort bench but skipped and played some football instead..was an ok football game but it felt good to just use some of that strength from the weightroom on the field..

TOMORROW (well actually today) ME SQ/DL!!!!!!!!!.....YESSIR!!!!

01-25-2005, 11:09 AM

Rack Pulls Right Below Knee: 45x5, 135x5, 225x5, 275x5, 315x3, straps up: 365x5, 405x3, 455x1, 495x1...the last two sets i humped those bars up there..on the last one i just held it at the top until i felt the bar slowly going down...

Front Squats: 135x8, 205x6, 225x2x6...felt pretty tired already and after the last set my abs were fired up..they were burning...weird

BW Reverse Lunges: 3x10...just getting used to the movement


One of the better ME SQ/DL days i have had in a month...hope it continues...my legs are tired from three straight days of basketball/Football....

Cardio: 1hr of intramural basketball...eh it may be intamurals but everyone moves at game speed..

01-26-2005, 12:21 PM

decided to play football again today...was fun..thats all..

01-26-2005, 09:09 PM

Sleep: 8hrs
Meals: 5

CG BENCH: 45x5, 95x5, 115x5, 135x5, 185x5, 205x5, 225x5, 245x3, 255x3, 275x1,285x1....10lb PR baby!!!!

Floor Press CG: 225x3, 185x6, 185x5, 185x4..tri's giving way

Overhead Tri-Press: 135x5, 115x7, 115x7, 115x5....tri's were completely obliterated

BB Rows superset w/bicep curls-----> kick ass
135x10 ---->85x12

Upright rows--->nice

Abs---> good session

a very good ME session...awesome :thumbup:

01-27-2005, 10:22 PM

Hammer Strength Chest ISo----> i think it was 90x4x25
Lat Pulls---->115x2x25
T-bar rows--->90x40
Plate Tricep Ext--->45lbs.x4x25

next week i am going to start the "Westside for Skinny Bastards Routine Even Though I Am A Fat Bastard"...should be pretty fun..i am goin to help my friends get big and strong...haha...ya right!!!

01-28-2005, 04:42 PM
Resting today...gearing up for next week when i join my friends to help them out with their lifting on the Skinny bastards routine..should be fun..a fat bastard working with skinny bastards on lifting..haha..its gonna be great...

01-31-2005, 08:22 PM
well this past weekend sucked many balls...was very sick and did not work out...today was the first day of spring semester so it sucks even more..anyways...first day of westside for skinny bastards..even though i am fat bastard...

ME Upper Body

Floor Press: 45x5, 95x5, 135x5, 185x5, 225x5, 245x5, 255x3, 269x1...thought i could get three on the last one and the pins were lower than usual, had to lower them b/c my partners are shorter than me...

CG Bench: 185x5, 225x5, 245x3..felt like the fourth one was goin to fail so stopped..

T-bar rows: 90x10, 125x10, 135x10, 170x10

Upright rows: 45x15, 95x2x15

Abs--> good

i give this workout a grade of B...alright but not great..but i wanted to show my buddies that working out does not need to be so monotonous...i they are liking it..

02-02-2005, 08:29 PM
ME Lower Body

Front Squats: 45x5, 95x5,135x5, 185x5, 205x5, 225x5, 245x5, 275x4, 295x3, 315x1...fought for that last one....

One-Legged Squats: 50x3x10...damn killers..my ass just cramps for the rest of the night after doin these..

SLDL: 185x6, 255x6, 305x8, 325x6...lovin these right at the end when u have to dig deep down and just pull one right after the other...

Abs---> skipped session b/c dinner at the cafeteria was goin to close soon

overall i give this workout an A-, b/c it was a good front squat day and the deadlifting at the very end was good for having not that much energy left in the tank...good day

02-04-2005, 11:04 AM


20 Rep Squats- 135x2x20

GOOD AM's- 135x3x10


an alright session..gaining up for repetition day today.....

02-04-2005, 08:59 PM
Repetition Day(Westside for Skinny Bastards!)

Bench- 45x8, 95x8, 115x8, 135x8,...psyche up!!!!!...185x22, 185x11, 185x6...i got real pissed after the first set, i was one away from my goal....DAMN!!!!

BB skull Crushers- 45x10, 95x8, 115x8, 120x6...4lb PR..and i was damn tired!!!

Lat Pulls- good session

Bradford Presses--> good session

Hammer Curls-- 60x12, 50x12, 50x12

Abs---good went hard today

it felt like the longest day i ever spent in the weight room since high school..but it was just b/c i was so tired from the repping...i give today a grade of B-...ate a lot after the workout too..oh well..

02-07-2005, 07:53 PM
ME Bench

was goin to do incline but a couple of guys were hogging it, so decided to do some CG benches....

CG Bench(index on smooth): 45x5, 95x5, 115x5, 135x5, 185x5, 205x5, 225x5, 247x3, 275x1...was real good, then said to myself, **** IT...295x1 fought for it...10lb. PR

Pin Presses(CG): 225x5, 225x5, 225x6, 247x3, 225x2...chest and tri's were obliterated..

DB Rows: 90x3x12..haven't done these for awhile..need to get back to doin them..

Lateral Raises: good haven't done these in awhile either....

Abs---> good session

this workout was very good..i grade this workout as an A...i have been having a very good ME Bench month this month (knocks on wood)...but i need to work on my GPP days..

02-09-2005, 08:49 PM
ME Sq/Dl
i love this program b/c i get to finally do deadlifts as max effort...yes!!!

Snatch Grip DL: 45x8, 135x5, 205x6, 225x5, 275x6(using wraps hands keep slipping), 315x6, 365x3, 405x2(would've been 2 if the straps weren't so crappy)..425xmissed..i hate my grip status right now...

DB reverse Lunges: 30'sx10, 40'sx2x12

Pull throughs: 150x2x8

Leg Curls: idkx2x12


5mins. on bike....i need to start doin cardio again..i am not happy w/ the way i look..this work out i would give C to..my grip sucks and i am just not happy with myself..ya

02-11-2005, 11:49 PM
Repetition Day

Inc. DB: 45x5, 50x5, 60x5..psyche up...65x26, 65x11, 60x11...

DB extensions: 40x10, 50x10, 60x8, 60x8

Lat Pulls superset w/Hammers:

ABS---> real good

an alright session...but was not really into it..grade of C..but whatever its friggin friday...

02-12-2005, 06:21 PM
so after a lot of partyin last night...which i must say was a very great party..at least a 2or3:1 ratio between girls and guys...lovin it...


one arm db press: 35x4x25...was somethin different..easy and good for recovery..

t-bar: 90x3x25

one arm db hang cleans: 20x2x15

cardio: bike for 7mins. at a very nice fast pace...i need to get some cardio in now..i really need it

02-13-2005, 10:11 PM
today did some basketball...wanted to start to add more cardio in, to get leaner..but only doin cardio i want to do...real good..30 minutes of basketball..ya! plus my vert went up 5in. when i stopped doin traditional westside...i love this new routine...WESTSIDE FOR SKINNY BASTARDS!!! RULES...haha but i am fat so...watever

02-14-2005, 09:25 PM

Pin Presses (CG): 45x5, 95x5, 135x5, 185x5, 205x5, 225x5, 247x5, 275x1, 291x2, 301xmiss...i should not have done the 291x2 but watever i felt like doin it so i did..anyways i went up in weight essentially so i feel good.

INC DB: 60x8, 70x5, 70x5, 80x5...felt like crap..chest was totally obliterated by the pin presses.

Lat pulls: 160x2x10...200x10

bradford presses: 45x2x30


an alright workout..still was thinkin about my fun weekend..then i realized it was valentines day, and i hate valentines day..yes i am hater of valentines...anyways i give this workout a B...was alright but not up to what i wanted...

02-16-2005, 08:46 PM

BOX SQ:45x8, 135x5, 225x5, 275x5, 295x5, 315x5, 365x3, 376x1, 405x1, 416x1 (11lb. pr)....i felt so great leaving the squat rack..euphoria that finally my squat is goin back up...YES!!!!

BB Step Ups: 135x3x10...awesome

Dimel Deadlifts: 135x3x10

Abs---> good session

today was very good...got in my meals..and got my mind and groove going for the squat...give this day a grade of A...finally an A day for ME SQ...and also my vert went up 5 inches...that is good..

02-17-2005, 08:44 PM

BW Squats: 3x20...working on form and visualizing squatting

Hamstring Leg Curls: 3x12

Cardio: 5mins on treadmill...not bad

02-19-2005, 02:19 PM
Repetition Day

DB Presses: 50x10, 55x10, 50x5, 65x33, 65x15, 65x11

Skull crushers: 85x8, 105x8, 116x6, 121.5x4...good

Lat Pulls ss/ Curls:


DB Shoulder Press: 40x2x20


all in all good session..this day was good..grade of an A...this night i drank for my friends birthday..i am guesssing my cheat days are on friday now...haha...today gonna try to get some sprinting in...

02-20-2005, 03:55 PM


BB Reps: 135x2x20

High Pulls w/ Bar: 45x2x20..good for back

then went to play volleyball and basketball..at least 2 hours of cardio in that..haha.,o well

02-21-2005, 08:18 PM

INC BENCH: 45x10, 95x5, 115x5, 135x5, 185x5, 205x5, 225x2, 247x2xmiss...got pissed off b/c i always stall on this lift..225 is getting easier though..i just wonder why regular bench is easier than incline..

CG BENCH: 185x6, 225x2x5...kind of dead from the incline..

BB Rows: 135x10, 158x12, 164x2x12...lighter than usual b/c i am trying it in a different way...but my back is getting better...

Shoulder Holds: 15's x 1min and 10seconds..

Abs---> good

this day i thought i was going to break my PR on the Incline (my unicorn)..but i guess not..i give this day a grade of C+..would have been lower but i saw this girl i like today so the grade went up :smoke: ;) .......

02-23-2005, 08:36 PM

Regular Squats: 45x5, 135x5, 205x5, 225x5, 275x5, 295x5, 315x3, 365x3, 395x2..form was sloppy was looking like a good morning squat..405x2...so my squat max went up...yes!!! :clap:

One-legged Squats: 45'sx3x10...friggin' killers...

Abs---> bleh....

today was a good day b/c of my squat max..i met this dude that used to coach powerlifting for my school and helped coach some DIII champions...turns out he is also an alumnus from my high school as well..small world...Grade= A :clap:

02-25-2005, 09:34 PM
Repitition Day

Bench: 45x5, 95x5, 135x5, 185x20, 185x12, 185x6...sucky

DB Skulls: 35x10, 45x6, 50x5, 60x6

Lat Pulls: 145x2x12, 160x2x10...easy easy

DB Shoulder Presses: 20reps w/ light weight


all in all not bad...grade= B-...

02-28-2005, 08:52 PM
well after a long weekend of sake and more sake....i finally sobered up and hit the gym....

ME Bench
Regular Bench: 45x5, 95x5, 115x5, 135x5, 185x5, 225x3, 245x3, 275x1, 295x1, 315xmiss, 315xmiss...friggin pissed

Lockouts: 225x3, 275x3, 315x1...<--this got me pissed....291x3, 315x1...i was so pissed that i had enough energy to do these many sets of heavy weight and i could not get 315 on regular bench.....

T-bar rows: 90x10, 135x10, 180x10, 205x8....easy


was an alright day....was very pissed about my bench, but hey crap happens..anyways i give this a day a grade of: B....

03-02-2005, 08:34 PM

ATF SQ: 45x5, 135x5, 225x5, 275x5, 315x5, 335x3. 365x1, 315x2....getting used to squatting freely and getting tight and staying tight...felt very weird today so i didn't go to heavy...

Box Squats: 225x5, 275x3x5...just felt like squatting some more and staying tight..

Snatch Grip DL: 135x3x8

Abs----> good

today was pretty good...squatting for at least an hour...i give this day a grade of...B....i started to feel that twinge in my lower back again and decided to get box squats in, just to get my psyche right..

03-04-2005, 09:12 PM
Repetition Day

Inc. Bench: 45x15, 95x2x5, 115x35, 115x18, 115x19....

Floor Press: 45x10, 135x8, 185x6, 205x6, 215x6....

High Pulls: 180x3x12....

DB Curls: 45'sx10, 50'sx15, 60'sx8....


was a surprisingly good day...worked out with none of my pre-workout supplements and at a different time of day...was awesome...grade of A...hopefully next week will be this good..

03-08-2005, 01:16 PM
ME Bench
Pin presses: reg grip->45x8, 135x8, 186x5, 225x5, 245x5, 275x1, 295x1...315xmiss...315 is pissing me off......

Inc. Bench: 135x8, 185x6, 205x5

DB rows: 90x4x10

Db shoulder presses(reps): 30x2x25

abs= good

was an alright day..wanted to get that 315 on the pins though...GRADE= B

03-09-2005, 08:34 PM
sprinted yesterday...good workout..today

Deadlift: 45x10, 135x5, 205x5, 255x5, 295x3, 325x3,..straps.. 405x1, 475x1, 500x1(held it for like a good 5secs. just to feel that weight)..i have to work on my grip....

Leg Press: 6platesx12, 8platesx12, 10platesx12, 12platesx12...haven't done these in forever, so i thought i just give them a try again....

Lunges: BWx3x12


great day!!!!...grade of an....A++...cheee...bball tomorrow

03-12-2005, 12:09 PM
Repetition Day

BB bench: 135x35, 135x15, 13512.....friggin tired from skateboarding before working out...

Rope Pushdowns: 120x4x10

High Pulls: 180x3x15

Lat Pulls: 160x4x12

today was a BIATCH day....went skating..that was fun...cruised with my crush...but when got to the gym i was spent already....grade= C

03-22-2005, 08:37 PM
after a week of taking it easy and chilling...i have come back to the world of lifting..finally.....

ME Bench
CG Bench: 45x5, 95x5, 135x5, 185x5, 225x3, 245x3, 274x1, 295xmiss...285xmiss...i knew i was going to have to get back into the groove of things but missing 295 was ridiculous...

DB floor press:60x6, 80x6, 95x6..strong, good

Skulls: how many pounds is the EZ-curl bar?...85x8, 105x8, 115x6, 125x3..115x4

DB pulls superset w/ curls:
90x10, 50x10--->x3

Upright rows: 60x3x12


cardio: 2 hours of bball...i want to lose weight but i think i am over doing it..

not a bad session but i need to get in and out of the weight room...grade=B

03-23-2005, 06:20 PM

Box Sq: 45x8, 135x5..did not feel tight at all, 185x5..felt like ****..225x5, 275x5, 315x5, 365x5...one of the crappiest squat workouts i've had in awhile..

Front Sq: 135x3x10...not bad

Platform SLDL: 135x10, 185x10, 255x10


today was crappy..grade=C-

03-27-2005, 09:10 PM
switched back to DE instead of repitition day...i was not getting any results on my lifts at all...


BENCH: 45x10, 95x5, 115x5, 150x8x3.....good speed

Heavy assistance: 225x3x6....nice and easy

One-arm lying extensions: 30x8, 40x8, 45x6, 50x6

Lat Pulls CG: 160x10, 175x10, 160x12

Upright rows ss. with Mil. Press: bar x3x10 each


real good session..grade=A-

03-29-2005, 08:56 PM
ME Bench

Regular Grip (pin presses=unrack bar and bring down till pins stop bar movement then press back up): 45x5, 95x5, 135x5, 185x5, 225x5, 245x3, 275x1, 285x1, 295x1, 305xmiss...ok so i am plateauing like friggin crazy......pissin me off

CG Bench: 225x3x5...last set i did 4 b/c the bar kept on hitting the rack and it was throwing me off...

Pushdowns: 150x8, 175x8, 195x8...easy

BB rows: 95x15, 95x2x20..easy but the high reps fried my back

Shrugs: have no idea how much weight it was...x2x20


a kind of ****ty session.....grade=c

03-30-2005, 11:49 PM

Box Squat: 45x5, 135x5, 185x5, 225x5, 295x5, 315x5, 365x1....got pissed...switched to ATF Squats...225x20, 185x20..squat is plateauing so decided to do some high rep squats instead..

Leg Press: 4ppsx12, 5ppsx12...easy

One legged DL: 40x12


was crappy in the beginning but decided to kill my legs by repping them to death...was very woozy and tired afterwards.....grade=B

04-04-2005, 11:14 PM
April 1

DE Bench

BEnch: 185x8x3...........aight

Heavy Lockouts:135x8, 225x5, 275x5, 315x1

Pulldowns: have no clue how much weight x 3x12

Upright rows s/s with military presses: 3x20

good session...long though...grade=B

04-04-2005, 11:18 PM

Dips: BWx1x5...thought after that set it was a bad idea to keep going..

DB benches: 50x5, 60x5, 70x5, 80x5, 95x5, 100x10....i thought the hundreds would be my 3rep max but turned out to be a 10rep max...plus our weight room needs higher weighted DB...

CG benches(Pinky on smooth): 205x3x6

T-bar rows: 135x10, 180x2x10

Shoulder Presses DB: 45x3x15

good session.....i hate daylight savings...kills an hour of sleep....grade=B

04-11-2005, 11:01 AM
i also did about an hour of bball before so i was pretty tired already...
20rep Sq: 45x5, 135x8, 185x5, 225x5, 247x20....good, was really busting my ass....go up in weight next week...
Unbalanced bar sq: 90x2x5

Good morning: 135x8, 225x2x8.....


awesome workout....grade=A

04-11-2005, 11:04 AM
DE Bench

bench: 185x8x3....need to go down in weight...speed sucked...

Hammer Strength press: 180x8, 270x8, 314x3, 360x1....i wish bench was this high...

Tris: BW x3x12

Lat Pulls: idkx3x12

Shrugs ss/ curls: good


grade= B

04-11-2005, 09:16 PM
ME Bench

Floor Press(ring finger touching smooth): 45x10, 95x5, 135x5, 185x5, 225x5, 247x3, 269x1, 275x1(6lb. PR)....

Hammer Strength Press: 180x8, 224x8, 270x7, 290x5....

Straight Bar Pull: 160x12, 175x12, 175x12

Shoulder press: 110x20


good session....grade=B

04-13-2005, 11:10 PM

20rep squat: 45x5, 135x5, 185x5, 225x5, 275x20............

Snatch grip dL: 135x8, 225x3x6

Step ups: BWx2x10


very good session......grade=B

04-15-2005, 10:18 PM
i believe that i am not benefiting from a repetition day nor a speed day so i am doing a mid heavy bench day on fridays.................

Heavy assistance day

Decline CG Bench: 45x5, 135x10, 225x9, 275x2, 205x12....awkward but good

Incline DB: 60x10, 70x8, 80x8

Tri press: bwx3x12

Pull downs: 145x10, 160x10, 175x10


good session.......grade=B

04-18-2005, 10:17 PM
ME Bench

Pin Presses(index on smooth)- 45x5, 115x5, 135x5, 185x5, 225x5, 245x3, 269x3, 291x1, 302x1 (5.5lb PR)..312x1 (15.5lb PR)

Decline(index on smooth)- 45x10, 225x4x6

T-bar rows: 90x15, 135x2x15

Plate raises: 1x12


very good session...grade=A

04-21-2005, 12:17 AM
ME Squat

20rep Squat: 45x10, 135x10, 185x5, 225x5, 245x5, 295x20...i think it was twenty i lost count at around 17 or 18...

one legged sq: bwx3x8

good morning: 135x3x6

friggin hurting like hell...but a good hurt...grade=A

04-22-2005, 08:11 PM
Heavy Assistance Day-Bench

Incline: 45x2x10, 135x10, 185x10, 205x6, 205x5....good

DB Press: 80x10, 95x8, 95x8....nice

Lat pulls: ??x3x10

Hammer curls: 45x3x12..nice and easy

Upright rows and press: barx3x25


good session...pump was off the charts today...well...grade=B

04-27-2005, 11:31 AM
4/25/2005...ME Bench

3rep max: 45x10, 95x5, 135x5, 185x5, 225x5, 247x3, 258x3, 269x3, 280x1.5....not bad

Hammer Strength press: 180x8, 224x8, 270x8, 314x5

Pulls: 175x12, 200x2x10

Shoulder Press: 140x3x12


not bad session...grade=B-

04-27-2005, 08:49 PM
ME Squat/DL

20rep squat: just woke up but i sucked it up....135x10, 225x10..felt a little tweakage in my back again...sucked it up...275x5,..psyched up!!!!!...300.5x20...did not feel like twenty but my partners assured me i went ATF and did 20reps...

step ups: bwx12, 135x2x10

Hamstring Curls: i don't know how much weightx3x12

nice sunny day...hope tomorrow is the same so i can go and skate and get some cardio in...grade=A

04-29-2005, 10:01 PM
Heavy Bench Assistance Day

CG(index on smooth)Press w/2second pause: 45x10, 135x10, 185x10, 225x5, 245x5...was something very different..

Incline Press: 135x3x10

Skullcrushers: 65x10, 85x12, 85x12

Pulldowns: 140x2x12

Upright rows: 180x2x12


an ok session...grade=B-

04-29-2005, 10:48 PM
i am realizing that i really need to work on my diet and cardio....i am going to try and slim down to become a tight end or a defensive end when my college brings back football(2years) or might try and slim down to be on the rugby team...but i still want to keep my strength...starting tomorrow(Saturday) i will log my food and training...

Starting Goal

weight: 298 250
100yd: 20 15
Bench: 310 350
Squat: 405 500
Deadlift: 500 550

training: Westside for Skinny Bastards

i cannot take protein supplements too often anymore because they are negatively affecting my kidneys...my kidneys are producing too much bile when i drink my protein shakes...

i will try to have 4 meals a day right now while i am in college and i will return to the 5-6meals a day when i return home....shooting for at least 25-30 grams of protein each meal...the staple of my diet will consist of tuna, eggs and milk....pretty much it..

mostly sprinting and pickup games of basketball(full court)....

i have to really work on my will power....i keep on believing that i did not get enough protein so i just keep on eating and eating...and deserts are bothering me too now...i need to get my willpower up...

" "--Performance Gold
" "--Spark Energy Drink

04-30-2005, 08:50 PM

light bench: 135x2x20
Pushdowns: 40x3x30
db pulls: 4x25

Cardio: an hour and a half of 2 on 2 volleyball...that stuff is awesome..just too bad i don't have good timing at all...

3 eggs
2 glasses of skim milk
1 bowl oatmeal
1 small bowl of cottage cheese
3 teriyaki ribs
1 chicken wrap
2 glasses of milk
1 cup of yogurt

05-01-2005, 09:44 PM
Off/Cardio Day

2bowl cottage cheese
1serving rice
1tuna sandwich

80minutes of backyard football...good stuff..the fraternities at my college are supposed to challenge the Hawaii club(the club i am in)...but they chickened out so we played within our club...

05-02-2005, 10:03 PM
ME Bench
Floor Press(reg. grip): 45x10, 135x5, 185x5, 225x5, 245x5, 275x3, 295x1, 315xmiss...gaanfunnit..i keep on missin 315 on all of my upperbody lifts...dis is pissing me off..........

DB press: 80x8, 90x10, 100x8....my college really needs heavier dumbells....100's is the heaviest they got...

Pushdowns: 3x150x12....and they need heavier cables...i can't fit the 45lb plate in between the cable plates....

Pullovers: 65x3x12

one arm cable pulls: 2x100x12

good session....grade=A-

3 eggs
4scoops rice
8cups of milk
2chicken breasts
4servings of tofu
1bowl cottage cheese
1bowl grape nuts

05-04-2005, 12:49 AM

Rec.Bench: 135x2x20
pulldowns: 110x4x10..different grips
plate ext: 35x1x40
Shrugs: 180x2x20

football coverage and volleyball for an hour total.....

3scoops rice
4glasses of milk
1hamburger Steak
1serving of ham
lots of tofu and sunflower seeds
1tuna sandwich(1can of tuna)
2pizza slices

05-04-2005, 10:09 PM
2scoops rice
8glasses of milk
1chicken breast
1bowl cottage cheese
1roast beef sandwich
a crapload of french fries


20rep squat: bwx10, 45x5, 135x10, 225x8, 275x5, 295x5....psyche up!!!....315x20...first 12 were piece of cake the last 8 were kicking my ass..

Walking lunges: bwx3x30ft...killing me

Good AM's ss/hamstring curls: good

very good session.....grade=A+++

05-04-2005, 10:14 PM
Mmmmm.... a crapload of fries....

05-08-2005, 01:48 AM
yups a crapload of french fries...i say about two of those regular McDonald packets....yummy

Heavy Assistance Bench

Bench: 45x10, 135x10, 185x10, 225x10, 245x2x4.....kind of crappy...too much volume for me....

CGInc: 185x5, 135x2x10....i had no clue why i was goin with so much volume...

Skulls: 85x10, 105x10, 125x7

Bent over rows: 135x3x12...weak!!!!!!!

DB shoulder Press: 40'sx2x15

kind of crappy....grade=C

i have no clue how much chicken
8glasses of milk
2servings of grape nut cereal
2 servings of Brown rice
2servings of white rice
----after training----
a crapload of alcohol and chips/cake...celebrating my gf's 21b-day......

05-08-2005, 09:55 PM
only the second bench day is making my routine seem hectic to me....i think i may need to find some sort of rep scheme to make the second bench day work to my benefit....

maybe a rep scheme like 7/7/5/5/5/7/7

any suggestions would be very helpful

05-10-2005, 12:24 AM
12glasses of milk
1serving of peanut butter
1chicken breast sandwich
lots of fries
1gallon of water
1bowl of cottage cheese
2pieces of pizza
1chicken sandwich
1scoop rice

ME Bench

Regular Bench: 45x10, 135x5, 225x5, 275x1, 295x1, 315x1....easy....320x1...alright...335xmiss....new bench PR!..increase by at least 10lbs..but most likely a gain of 25lbs...

Incline DB: 80x8, 95x6, 100x7

DB Cleans: 20'sx3x10

DB pulls: 80'sx3x12


awesome session....i think the twenty rep squats are allowing me to move up my numbers in my lifts...YES!...grade=A+

05-10-2005, 10:38 PM
6glasses of milk
2lbs. of cottage cheese
1serving peanut butter
DINNER-->all messed up i was so hungry i don;t really know what i ate


bench: 135x2x20
DB ext: 20'sx3x15
Upright rows ss/pulldowns: lbs.x3x20

one hour of full court bball

05-12-2005, 04:28 PM
8glasses of milk
2chicken breast
2scoops rice


Squat(i only do ATF): 45x10, 135x10, 225x10, 275x10, 315x10, 365x5....left some in the tank but i was not on the ball....

Lunges: sucked

Leg press: sucked

workout sucked ass..........grade=D

05-13-2005, 05:46 PM
6glasses of milk
1serivng of yogurt
2chicken breast sandwiches
lots of french fries
1serving rice
1bowl cottage cheese
1tuna sandwich

Heavy Bench Assistance

Decline: 45x10, 135x10, 205x5, 225x2x5, 245x5, 265x5, 285x2

Skulls: 105x10, 125x8, 130x5

Military Press: 45x10, 95x10, 115x10

Hammer Strength Lat Pulls: 140x10, 180x3x7


05-23-2005, 11:21 PM
back again and finally back home in my native land of Hawaii nei....YES!!!!!!!!...
well now i have started "The Power Look Routine which combines westside methods and olympic lifting...good stuff...and my diet has cleaned up a lot...

Meal 1- 1 can tuna, 1serving no fat yogurt, 1serving peanut butter, 2sevings raisins(my special tuna yogurt recipe)

Meal2- 6eggs(3yolks), 1 bowl oatmeal, 1 serving raisins, 1glass of milk

Meal 3- 1 can tuna and 1 egg(mixed w/mayo and pepper) sandwiches(i'm an athlete and strength enthusiast not a bb)

-supplements taken- Animal Pak, Animal M-Stak, and POS 5(advocare line)

Meal 4-my tuna yogurt recipe

Meal 5- 2baked pork chops, 1 serving white rice, tofu, and salad

Training A.M
5min stretching
Football warm ups(only warm ups i know how to do to get ready for sprinting)...indians, butt kicks, karaokes, side steps...etc...
-Light Sprints-
50yd x3
very good..felt like i had a lot of speed

[B]Training PM
ME upper body
CGBP: 45x10, 95x5, 135x5, 205x5, 225x5, 275x1, 295x1, 300xmiss(found sticking point will fix it in the upcoming weeks)
DB skullcrushers: 40x8, 45x8, 50x8, 60x6
Pushdown: 90x1x12...wanted to feel a pump so i did these nice and slow
Face pulls: weight?x3x10...the gym i am at now really needs to label the poundages on their cable weights
DB pullovers: 60x10, 65x10, 70x10, 80x10
Heavy Abs: decline sit ups w/ 25 and 45lb plates

night time supps- ZMA

thoughts---it is too damn hot right now

05-25-2005, 01:36 PM
yesterday was a trying day for me..kind of still tired from the sprints the day before and because it is so damn hot now...

Meal 1- 5eggs(3yolks), 1 bowl oatmeal, 1glass milk, 2servings cranberries

Meal 2- Tuna yogurt(don't know about it see above)

Meal3-Tuna and hot dog sandwiches
-supplements taken: Animal Pak, Animal M-stak, and Pos5

Meal4- yogurt, 2glasses of milk and 3servings of mixed nuts

Meal 5- two baked pork chops, fried rice


Strength Endurance

Power Cleans: 45x2x5, 135x5, 185x3x5....haven't done these in awhile, plus gym has no bumper plates so i have to set the bar back down slowly

One-legged Squat: 60'sx3x6....hard

Back Squat: bwx12, 135x12, 185x12....taking it easy because my ass was sore from the one legged squats

Hyperextensions: bwx3x12

wow today raised my heart rate up by a lot....good day

thoughts: i need to get a belt that can hold my CD player...i don't want to keep on listening to bad 80's music while lifting

05-26-2005, 02:40 PM
meal1-5eggs(3yolks), 1bowl oatmeal, 1glass milk, 1 serving raisins

meal2- 2 tuna sandwiches

Meal3- 2 tuna sandwiches
-supps taken: Animal Pak, Animal M-stak

Meal4- 2glasses milk, 1serving non fat yogurt

Meal5- KFC chicken (Meal #4 w/ one extra thigh)

Sprint Training:
Football Style Warm up.....



05-26-2005, 11:18 PM
Meal1-6eggs(3yolks), 1 bowl oatmeal, 1 glass milk, 2 servings raisins

Meal2- Tuna yogurt

Meal3- Tuna & egg sandwiches(2)
-supps taken: Animal Pak, Animal M-stak, Pos5

Meal4-Yogurt, 1 glass milk, 1 hardboiled egg

Meal 5- 5chicken thighs, 2 scoops rice w/tofu salad

Training-Strength Endurance Upper Body

Push press: 45x10, 95x5, 135x5, 185x3x5...wow that was heavy for a first time

High Pull(clean grip): 45x5, 95x5, 115x2x5

DB press: 100'sx3x6, 80x5...shouldn't have done the 80's

Heavy back row: ?lbs.x4x8...gym really needs to label weights on cable weights

thoughts: good day

05-29-2005, 02:14 PM
meal1- 5eggs(3yolks), oatmeal, 2 servings raisins, 1 glass milk
meal2- Tuna yogurt
meal3- Tuna sandwiches(2)
supps taken- Animal Pak, Animal M-stak, Pos5
meal4- Tuna and white rice
meal5- 3 chicken cacciatore breasts?, cottage cheese, beef brocoli,
night time supp- ZMA

Training: ME Lower body

ATF squats: bwx10(DOMS was killing me), 45x5, 135x5, 225x5, 315x5, 365x3, 395x1, 405x1, 410x1....now going to work on the boxes

Overhead squats: barx2(almost busted my shoulder and a nut), 10lb. plates in handx3x6..gotta get used to these

SLDL on platform: 225x4x6

Hammers: 60'sx3x8..nice and easy

light abs...very good

good day

thoughts: hmmmm.....massage parlor? :evillaugh

06-02-2005, 03:22 PM
time to play catch up now......going to bypass the diets for this post cause i forgot them already....

Training: ME Upper Body
was memorial day so gym was closed but still came to lift....
BW pushups: 3x10

DB presses on balance ball: 20'sx50

DB floor presses: 20'sx50

Back pulls: 20'sx3x20

triceps: used the max contraction method (holding movement at full contraction for a count of 6 seconds) 3x6


Football warm-ups and stretches
50yds x 5(50sec rests)

May 31
Training: Strength Endurance Lower Body

Power Cleans: 45x5, 135x2x5, 185x3x5.....movement is coming back to me

BW step-ups: 3x6...tried the bar but the box was too high

Back squats: 225x3x12

Hyperextensions: bwx3x12


06-02-2005, 03:24 PM
Wednesday: Training (High Interval sprints)

Football warm-ups
Football Stretching

50ydsx1 striding
50ydsx10(50sec-1min rest)


06-03-2005, 01:27 PM
Thursday Training: Strength Endurance Upper Body

Push Press: 45x10, 95x5, 135x2x5, 185x2x5....hmmm..need to work on form...135x5...have to kick my ego to the curb and work on form before i get hurt..

High Pulls: 115x3x6...need to work on this too

Incline Bench: 185x2x6, 205x3...grrrr

Assisted BW pull ups: BWx3x5....need to work on these

thoughts: god what a ****ty day in the gym i had

06-04-2005, 12:58 PM
Friday: ME Lower Body

meal1- 4eggs, oatmeal, and glass milk
meal2- yogurt, cottage cheese, and 2 servings nuts
meal3- spaghetti...yum
supps taken-Animal Pak, Animal M-stak, Pos 5
meal4-all kinds of things, lemon chicken, pork, shrimp and noodles....was at the grandparents place

High box squats: 45x5, 135x5, 225x5, 315x5, 405x5, 455x5, 495x2 missed the second rep.....

Overhead DB squats: 20'sx3x6

Snatch grip DL: 225x6, 245x6, 275x6

Curls: idk


thoughts: i wish i looked like marius pudianowski

06-07-2005, 01:59 PM
Diet was kind of off....didn't get two of my meals in.....but i did it get to finally go bodyboarding today....was awesome....

Diet again was kind of off..didn't get two meals in.....just did some ab work

06-07-2005, 02:04 PM

Diet:was off again....had to do errands for my dad so i didn't get one of my meals in...pisssin me off....

Training: ME Upper Body

CG Lock outs(bar touching chest in power rack): 45x5, 135x5, 225x5, 245x5, 275x2, 295x1, 300x1.....i think that was a PR w/ that set up..

BB skulls: 95x8, 115x8, 135x2, 115x8

Face Pulls: no lbs. on cablesx3x12

Back Pulls: 180x3x10....went hard


Sprint Training A.M.
football warm ups

Ladder Sprints (Suicides?)

did about 3 of them then i started not to feel good....so i jogged 3 more then called it quits....hopefully wednesday i will feel better

06-08-2005, 01:25 PM

meal 1- 4eggs, oatmeal, glass of milk
meal2- yogurt, cottage cheese, two servings of nuts
meal3- tuna sandwiches
-supps taken: Animal Pak, Animal M-stak, and Pos5
meal4- Jamba juice(orange dream machine)
meal5- pork, salad, and rice
night time supps: ZMA

Training: Strength Endurance Lower Body
Power Cleans: 135x2x5, 155x5, 185x5, 195x3x5

Walking Lunges: bwx4x40ft

Front Squats: 135x3x12

High Rep GM's: 135x3x12

good day

thoughts- damn i need more sleep

06-10-2005, 03:42 PM

Diet: Same as above

Training- Sprinting

Football warm-ups

ladders- run to 5yd line and run back then run to 10yd line and back and then on to 15 yd line etc...etc....

ladders x5....completely drained

2x25yd sprints

06-10-2005, 03:46 PM

meal1- rice, 4 eggs, and can tuna w/ milk
meal2- yogurt, cottage cheese, nuts
meal3- tuna sandwiches
supps-Animal Pak, Animal M-stak, Pos5
meal4- tuna sandwiches
meal5- chinese food
meal6- treated myself to some ice cream w/nuts and cottage cheese

Training: Strength Endurance Upper Body
Push Press(working on form): 45x10, 135x2x5, 155x2x5

High Pulls from floor: 115x5, 135x5, 155x5

Bench Press: 225x3x8-6

Assisted BW pull ups: bwx3x6

good day

thoughts: man i need some one to hire me fast

06-12-2005, 01:42 PM

pretty much same as above..minus the ice cream

Training: ME lower Body

High Box Squat: 45x5, 135x5, 225x5, 315x5, 405x5, 455x2x3, 475x3

DB overhead squats: 20'sx5, 25'sx5, 30'sx5

Pull throughs: idkx4x8

bb curls: 45x8, 95x2x8


thoughts: good day

06-12-2005, 01:43 PM

went bodyboarding....good ****!!!!!!...

06-14-2005, 12:48 PM

meal1-4eggs, 1 can tuna, oatmeal, glass milk
meal2- cottage cheese, nuts, and canned fruit
meal3- tuna sandwiches
supps taken-Animal Pak, POS5
meal4- tuna sandwich, milk, nuts
meal5- spam and zucchini, 1 can tuna, rice

Sprint training: light interval

gasters(width of football field)- 5sprints w/ 40sec rest

Training: ME Upper Body
Lockouts(pins 2in off chest): 45x5, 135x5, 225x5, 225x5, 275x3, 295x1, 305x1, 315xmiss, 310xmiss...should have gone to 310 first...

BB skulls: 115x3x6, 125x6

Face Pulls: idkx3x12

Machine rows: 140x3x10


thoughts: well at least it wasn't a bad day

06-15-2005, 03:16 PM

meal1-5eggs, oatmeal, glass milk
meal2-cottage cheese, nuts, pineapple
meal3-chinese food
supps taken-Animal Pak, POS5(HMB)
meal4-cottage cheese, nuts, pineapple
meal5- chinese chicken, rice, tofu
night time supp-ZMA

Training: Strength Endurance Lower Body
Power cleans: 135x2x5, 185x5, 205x5

Back Squats: 225x2x12, 275x12

one legged squats: bwx6

lunges: bwx2x6

GM: 135x3x12


thoughts: good day

06-15-2005, 03:17 PM
Sprint training: High Interval
warm ups

gasters(width of football field)x10 w/ 50second rest

06-17-2005, 01:40 PM

pre breakfast- REV(fat burner), 5g creatine monohydrate in gatorade
meal1-5eggs, oatmeal, glass milk
meal2-cottage cheese, pineapple, nuts
supp- 5g creatine monohydrate in gatorade
meal3-rice and chinese chicken
supps taken- POS5, Animal Pak, REV
meal4- tuna sandwiches, 5g creatine monohydrate in gatorade
meal5- chinese food
8:00pm- 5g creatine monohydrate in gatorade

Training: Strength Endurance Upper Body
Push press: barx10, 135x2x5, 155x5, 185x5, 205x5(PR)

High pull(clean grip)from floor: 135x5, 155x5, 175x5(PR)

Incline DB: 90x5, 80x2x5

Assisted BW Pull-ups: bwx6(was off)

Heavy Pulldowns: idkx2x8

thoughts: man today sucked

06-19-2005, 12:48 AM
same as above

Training: ME lower body
Deadlift: 135x5, 225x5, 315x5, 405x5x1....sucked because my grip is so weak

Overhead DB squats: 30x2x5, 40x5

Low Box Squats: 135x5, 225x2x5, 315x5

Machine Curls: 45lb plate x3x8


thoughts: crappy week....gains are ****ty...i am going to return to the routine that was giving me gains....WESTSIDE FOR SKINNY BASTARDS here i return!!!!!!!!!!

06-19-2005, 10:02 AM
Damn man, nice deadlifts

06-19-2005, 03:59 PM
thanks..my best deadlift was 500lbs...still not the greatest but getting there

06-19-2005, 05:23 PM
Haha maybe for you, 500 sounds great to me

06-21-2005, 12:41 AM
meal1-BCAA pill, 5eggs, oatmeal, milk, creatine in grape juice
meal2- cottage cheese, nuts, yogurt
preworkout- BCAA pill, 2 pieces toast, can tuna
supps taken-Pos5, multivitamin
Postworkout- cottage cheese, mango, creatine in OJ
meal5- rice, 4 hot dogs, can tuna, salad

Training: ME Bench

3 Phone Book presses(easier to get than 2x6's): changed my grip(ring finger on outside power ring) for preparation for competing and all benching with pauses.....barx2x10 (no books), 135x5, 225x5, 225x5(no books), 275x5, 295x2, 295x1,..took books off 225x8....easy

Incline press: 135x3x8....all done with new grip and 2-3 second pause at bottom

BB high pulls: barx3x10

2DB pulls: 20'sx3x12

06-21-2005, 07:21 PM
pretty much same as above

training: Upper Body GPP and some cardio
anyone ever tried pumping up bike tires as GPP....it is some good stuff....
cardio: cutting grass for about an hour...i walked all over that earth

db press on ball: 20'sx1x25
db back pull: 20'sx1x25
tri-press: 25'sx1x25

06-22-2005, 08:49 AM
short and sweet, nice workout man

06-23-2005, 12:32 AM
kev- thanks

meal1- Amino acid pill, multi, oatmeal, 5 eggs, glass milk
meal2- yogurt, nuts, cottage cheese
preworkout-Amino pill, tuna sandwiches
supps taken- Pos5
postworkout- Amino Pill, creatine in orange juice, 1 can tuna
meal5- Amino pill, 3 packs saimin, 1 egg, charsiu, and 1 can tuna

training: ME lower body
low box squats(13"): bwx10, barx10, 135x5, 225x5, 315x3, 335x3, 365x1...grrrrrr....225x8....

sldl: 135x10, 225x3x8...easy

machine bicep curls: 45# plate x3x10


thoughts-too many

06-25-2005, 05:55 PM
time to play catch up....forgot the diets already so only training for now....

Thursday: GPP/Cardio
Full Body stretches
BW Lunges for total of 40yds...
Overhead Backward Medicine Ball throw down football field length.....basically throw ball using your entire body over head and then run to where the ball stops and repeat....x5...good stuff

Balance Ball Squats: BWx60reps

Friday: Bench Assistance
CGBP w/ Pause(getting use to the pause in competition instead of the bouncing i used to do)- 45x10, 135x2x5, 225x7, 230x6, 235x4, 135x5....real good

JM press(finally learned how to do it right)- barx3x10, 65x10, 95x10

Heavy DB rows: 100x6(easy), 120x2x6(kind of easy)

Standing DB shoulder Presses: 30x15, 35x15, 40x15

standing abs...real good

Saturday: GPP/Cardio
Full Body Stretch
40yd stridesx2
Overhead Forward Throw(Triceps/Back/Chest) and runx5...good stuff

all in all real good to be back on westside

06-27-2005, 02:05 PM

Diet-ummmm forgot but was real clean...

Training: Speed Squats
Box Speed Squats: bwx10, barx5, 135x2x5, 205x5, 210x10x2....speed was alright but i was focusing more on my hip flexor and spreading the floor than anything....

Kneeling squats: barx12, 135x3x12.....weird and hurt my knees gotta read shanes site more....

Grip work-i have no clue what it is called but it friggin works....7x5 w/5lbs

decline abs- 3x15

bike riding 10mins....actual bike riding

06-27-2005, 11:55 PM
meal1- 5eggs, oatmeal, glass milk, fruit, multi
meal2- tuna yogurt
meal3- creatine in juice, tuna sandwiches
meal4- hot dogs, steak, and chicken(BBQ at the beach)
meal5- pork chops and rice

Training: ME Upper Body
3phone book press: barx5, 135x5, 225x5, 275x5, 295x1, 315x1(20#.PR), 320x1(25#PR), 335x1(45#PR), 355xmiss

Incline Press: 135x8, 155x8, 185x6, 190x6

French Press superset w/High Pulls- friggin killers.....I WANT THAT YOKE LOOK!!!!!!

Close Grip Pulldowns: idk how many#'sx3x12

decline abs: 3x12

then off to the beach to do some fartin' around in the water....goood

06-29-2005, 12:05 AM
I am now officially going to switch to a full body routine and drastically up my cardio/conditioning...I took a look at my life and want something else...I looked at myself and realized that my life would be much better as an all around athlete rather than a specialized one...Powerlifting and Westside is the shiznit tho, i won't forget that

New Sample[I][U] Routine.....

Day 1-
Squats(any style) 5x5
Incline Press- 4x6-8
Rowing movement- 3x10-12

20-40minute runs in the morning

Day 2-Choose one
Med. Ball Throws
Sled Drags
or Basketball/Bodyboarding

Day 3-
Bench Press 5x5
Clean and Press 4x6
Tricep Work 4x8-10

20-40minute runs in morning

Day 4- See Day 2

Day 5-
Deadlifts(any style) 5x5
CGBP- 4x6-8
Bicep Curls- 3x8-10
Grip Work

20-40minute runs in morning

Day 6- See Day 2

Day 7- Rest

cycle in new exercises for each day every three weeks...hehe...notice westside methods still in the routine....

Cutting out yogurt, rice,
Keeping Oatmeal
More Vegetables
No more Mayonaise


if anyone has any comments about routine or diet/supplements don't hesitate to leave comments...all help is appreciated....

06-29-2005, 01:30 PM
Nutitional Plan:

little to no processed sugars
No more yogurt
Keep to FDA servings(well for the most part)
Less slices of bread
More Salads
More Nuts
More Meat
More Fruit

seems kind of like atkins but not that much......

Daily Allowance:

Less than 80g of carbohydrates

More than 160g of protein

About 40g of fat

06-30-2005, 12:14 AM
Morning Workout
Body weight: 310lbs
20minute Run-7 Laps...good re-introduction into running again

Pre-workout- Creatine in juice, Amino Acid Pill
Post-workout- 3 eggs, oatmeal
meal 3- cottage cheese, nuts, raisins
meal4- cottage cheese, nuts, pineapple
meal5- lettuce, tofu, 1 can tuna, meat spaghetti sauce
water intake- 6 liters

Afternoon Workout
Machine Row: 90x4x12
SLDL: 135x5, 225x4x5
DB seated Shoulder Press: 40x3x12
Weighted Abs- 3x15

thoughts- this routine is going to be great....going to have to get use to the weight lifting after running.....and i did not do any chest exercises today my chest is just pumped like hell...weird

06-30-2005, 10:03 PM
meal1- Amino Pill, 3eggs, 2pieces toast
meal2- 3eggs, 1 can tuna
meal3- 1.5scoops Whey in milk w/ pineapple
meal4- 1.5scoops Whey in milk
meal5- 3eggs, salad

25minutes of cardio....kicked my out of shape butt....but it was good..i'm loving it


06-30-2005, 10:13 PM
Those SLDLs don't look too bad... :) Keep it up.

07-01-2005, 01:36 PM
thanks....i was kind of surprised i had that much energy after running!

07-01-2005, 10:14 PM
Morning Workout
Running 25minutes..real good
During the day i did yard work so pretty much for 2hrs i was walking...

Pre-workout: Creatine in orange juice, Amino Pill
Post-workout: 3eggs, 2 pieces toast
snack: 100% Whey in skim milk
lunch: tuna and chicken salad
snack: cottage cheese, pineapple
dinner: take out food.....yum

Afternoon Workout
Squats: 135x3x10
upright rows: barx3x12
bench: 135x3x10

bike for 15minutes

thoughts- ho boy

07-02-2005, 11:55 AM
ok new supplement stacks.....

100% Whey Protein
Flax Seed Oil

i'm gonna hold off on the creatine again until i regain the weight and waist size that i want....

New Workout

Cardio: 6-7 days a week for at least 30-45 minutes each...some days will be HIIT though. But usual split up will be 20-30 minutes in morning and or another 15-30minutes after weights.

Day1- Chest
Pressing movement- 10,10, 5x5
Another pressing movement- 3x8-10
flyes- 3x8-10

Day2- Back
Deadlifts- 10, 10, 5x5
Lats (pulls)- 3x8-10
lats (rows)- 3x8-10
high pulls- 3x12

Day3- rest and cardio

Day4- Arms and shoulders
Military/DB Press- 10, 8, 6, 4
Shoulder Raises-3x8-10
Tricep Work-3x6-10
Bicep Curls- 3x8-10

Day5- Legs
Squats(any style)- 10,10, 5x5
leg press/unilateral work- 3x8-10
leg curl/leg extension- 3x8-10

Day6- rest and cardio

Day7- rest and cardio

07-03-2005, 12:22 AM
breakfast- 3eggs, oatmeal
postworkout- 1 scoop whey in skim milk
lunch- tuna and turkey salad
snack- cottage cheese and pineapple
dinner- 3 chicken thighs?, and salad
night time snack- 1 scoop whey

30minutes on fitness bike
10minutes on treadmill

07-03-2005, 01:23 AM
The new routine looks pretty good. I used to use one almost exactly like that one...but I find that full-body routines serve me better these days. Plus I don't get as much DOMS. Good luck.

07-03-2005, 07:07 AM
I like the way you changed your approach to suit your goals. That willingness to adapt is what will keep you moving forward in everythig you do. Very cool.
Good Journal.

07-03-2005, 07:18 PM
fixationdarkness- really you didn't suffer from DOMS as much....i guess that would be true, since you are always sending blood to every muscle in your body relieving the DOMS..hmm, sounds good...

owen- thanks a lot man, mahalo

07-03-2005, 07:25 PM
meal1- 6-7eggs and bacon w/ 4whole wheat toasts...we ate at restaurant and this was by far the healthiest thing they had....
meal2- 1scoop 100% whey in skim milk w/banana and 1 serving peanut butter
meal3- 1 cup cottage cheese w/ pineapple
meal4- salad, squash and pork and chicken...grandma cookin, healthiest thing there
meal5- shake

tried something different:
Jump Rope Intervals- Do 50 jump rope passes then rest for 30 seconds and repeat....each 4 intervals of 50 passes (200 passes) is one set then rest one minute and repeat....continue till you have done 1000 jump rope passes...took me about 15minutes and i was sweating like i had just run 20minutes

abs throughout the day- noticed that i can just lie on the ground and do ab exercises while watchin TV

07-03-2005, 07:30 PM
ok here is my measurements as of late(6/29/2005)...the next measurements will be in 2 weeks time, so if anyone is curious about my progress they can see my changes every two weeks:

Bodyweight- 310lbs.
Height- 6'2"
Body fat- 28.5%
Waist- 48in
Chest- 47in.
Thighs- 32.5in
Biceps- 19.5in
neck- 16.5in
calves- 20.5in

there you go, so those that have seen my diet know my measurements and know that i am a big boy that can afford to lose some of those spare tires...thanks for everyone who has commented on my efforts

i came up with a goal that would keep this lifestyle going...i believe that i would like to compete in amateur bb contest later on in life....


07-04-2005, 08:46 PM
postworkout- 5eggs(2yolks), oatmeal
1hr later- 1.5scoops Whey in skim milk
meal3- oatmeal, tuna salad
postworkout- 1.5scoops whey
meal5- cottage cheese
meal6- roast pork and salad

30minute run in morning...real good since i got my CD player with me

Bench: barx20, 135x10, 225x10, 235x5, 235x4, 185x10....felt like noobie
DB press: 60x3x10...wrists were killing me
db flyes- 30x3x12....whoa haven't done these in a year or so

15-20minute bike ride

07-04-2005, 09:06 PM
Diet looks pretty good. And don't feel like a noob man, I'm sure you'll be benching lots more with some time. Heck I wish I could bench that much.

And about the full-body routines, like you said the reason I don't get as much DOMS is because I'm always sending blood to all the muscles to recover them but also my volume is pretty low since I'm hitting each muscle directly/indirectly 3x a week. Anyway, good luck.

07-05-2005, 12:33 AM
thanks dude...i felt like a noob b/c i am so used to westside that this bodybuilding stuff is so new to me again.....i just got to give it some time...i'd do a full body routine but IMHO i don't feel like i get much out of it....but hey if it works, then it works...

07-05-2005, 10:55 PM
postworkout- 1.5scoops 100%Whey with 1/2 cup oats in water
meal2- 5eggs(3egg whites) raw w/ milk and a carrot....i am not eating eggs raw again!..unless there is splenda in it...and another thing...carrots are freakin awesome, they taste pretty good!

meal3- 1/2cup oatmeal with tuna salad
postworkout- 1.5scoops 100%Whey in water w/ small banana
meal5- salad w/no dressing w/ roasted pork

30 minute run in morning

DB pull overs- 60x2x10, 70x10, 80x2x10
Machine Row- 140x10, 190x10, 240x10
Deadlifts- very fast pulls: 135x2x10, 225x5, 295x5
abs- lots of trunk twists

15minute Bike ride after weights

everything is going real smooth, and my will power is finally coming back again, o how i missed it....

07-06-2005, 01:42 AM
Diet and session looked good. Nice pulls there.

07-06-2005, 07:06 PM
fix- thanks man, i don't think i will be going heavier than for awhile though but i am thinking of some crazy drop sets for deadlifts....

meal1- 1/2cup oatmeal and 1 can tuna
postworkout- 2cups milk w/ 1.5scoops 100%whey
Another postworkout- 1/2cup oatmeal and 1.5 scoops 100%whey
meal4- whole carrot w/ peanut butter
meal5-spam and zucchini w/ 1.5scoops 100%whey

1000 Jump Rope Passes- 20minutes

Lateral Raises- 10lbx4x12...pre-fatigue warm up
DB Shoulder Press(Dropsets)- 60x12~50x12~40x12~30x12~20x12..wow!
upright row- barx3x12

20 minutes on fitness bike after weights

thoughts: real good day

07-07-2005, 09:02 PM
postworkout- 1/2 cup of oats w/ 1.5 scoops 100%Whey in water
meal2- 5eggs(2yolks) and cup of skim milk
meal3- 1/2cup oats w/ 1 can tuna
postworkout- 1.5scoops 100%Whey in water w/ small banana
snack- whole carrot w/ peanut butter
meal6-1 can tuna w/ spam and zucchini

30minute run in morning...real good

Olympic Squats- bwx20, 135x10, 225x3x10...
DB Squats- 20'sx3x8
walking lunges- bwx3x68ft

20minutes on fitness bike

07-07-2005, 09:07 PM
Dang did you do all that jump roping without stopping? I couldn't do half that! And nice shoulder press drop sets. Looks crazy. And add some weight to those lunges!

07-09-2005, 01:03 AM
fix- hell nah! 1000jump rope passes non-stop screw that...i think i would have keeled over if i did that...i do it in intervals, you can see it a little further up on this page.....and the bw lunges were fine especially after all this running/cycling/rope jumping i've been doing...

postworkout- 1.5scoops 100%whey w/ 1/2 cup oats in water
meal2- 5eggs(2yolks), cup of skim milk
meal3- 1/2cup oatmeal with 1can tuna
postworkout- 1.5scoops 100%whey w/ small banana
meal5- ribs, zucchini and chicken and egg plant and chicken

30minutes of running in morning

Skulls- (excluding EZ bar b/c i don;t know its weight) 50x12, 70x12, 90x12, 50x12
Rope Pushdowns s/s with EZ bar curls- killers - 3x12
DB curls- 30x3x12-15...for the burn

25minutes of biking after weights

07-10-2005, 01:05 PM
postworkout- 1/2cup oats w/ 1.5scoops 100%Whey
meal2- 5eggs(2 yolks) w/ cup milk
meal3- 1.5scoops 100%Whey w/small banana
meal4-a hell of a lot of shrimp and beef strips w/tofu

45minutes of running...real good..but i have to buy new running shoes

07-10-2005, 04:58 PM
bought new running shoes...they are pretty sweet!

meal1- 1/2cup oatmeal w/ 5 eggs(2 yolks)
postworkout- 1.5scoops 100%whey w/1/2cup oats, whole carrot and peanut butter........o so good
meal3- beef stew baby
meal4- banana w/ peanut butter

30minute run ended with 100jump rope passes

i know i keep changing my routine but hey i gots to find what i think will help me....so back to the whole body routine again...keeping the cardio the same except on Tuesdays and Thursdays will be HIIT cardio's...should be good

07-10-2005, 06:36 PM
Man I need to buy some new running shoes, but I cant stand shopping...lol.
I like full body workouts, they work me out real good, especially when I do circuts. Lately Ive been looking at 'the power look' work out listed in the articles section. Thinkin about giving it a try, its a 12 week program. Looks interesting. Anyway, keep it up man!

07-10-2005, 11:46 PM
owen- thanks man...ya i hate shopping too but i needed to get those shoes because my old ones were letting water seep in while i ran and having squishy socks while running is not good(plus the shoes were like 2years old and no grip left)....the power look is a good program i was on it for a month but my wrists couldn't handle the cleaning....haha..well good luck man

07-11-2005, 12:09 AM
Day 1-
Squats(any style)- 10,10, 5x5
Press Movement- 4x6-8
Back movement- 4x6-8
Grip Work

30minute runs in the morning/10-15minute cool down after weights

Day 2-
Power Snatches/Full Snatches/Cleans...either one or two of these...

Day 3-
Lower Back Movement OR Clean & Presses- 10,10, 5x5
Back Movement- 4x6-8
Leg Movement- 4x6-8
Tricep Work- 3x8-12

30minute runs in morning/10-15minute cool down after weights

Day 4-
Power Snatches/Full Snatches/Cleans

Day 5-
Press Movement- 10, 10, 5x5
Leg Movement- 4x6-8
Back Movement- 4x6-8
Bicep Curls- 3x8-12

30minute runs in morning/10-15minute cool down after weights

Day 6- Rest/HIIT Cardio/Power or Full Snatches/Cleans

Day 7- Rest/HIIT Cardio/Power or Full Snatches/Cleans....either this day or the 6th day will be rest depending on what is going on in my life....


07-11-2005, 12:20 AM
Alot about your measuerments puzzle me, but ya know its all good. Nice work and for those Best Lifts... are they current or did you do them before???

07-11-2005, 12:23 AM
these lifts are current...i can still pull/squat and bench that much still but that is not my goal anymore....what about my measurements puzzle you...oh and in four days will be my first check in for measurements

07-11-2005, 10:03 PM
postworkout- 1.5scoops 100%Whey w/ 1/2cup oats in water
snack- 1peach w/ 1 serving peanut butter
meal2- 1/2cup oats w/ 1can tuna
postworkout- 1.5scoops 100%Whey
meal3- we are going out to eat so don't know but will be sensible

30minute run in morning...shoes are pretty good

ATF Squats- bwx10, barx20, 135x2x10, 225x5, 275x5x5...kind of easy but made me work.

DB rows- 100x10, 110x3x6

DB Press/Fly- 35x3x12...interesting and it burns

Grip Work

Decline Abs- 3x12

15minute cool down on fitness bike

today was pretty good, just hoping to reach my two week goal on thursday..

07-12-2005, 09:36 PM
postworkout- 1.5scoops 100%Whey with 1/2 cup oats in water
snack- 1cup cottage cheese, 1 peach
meal2- 1/2cup oatmeal with 1can tuna
postworkout- 1cup cottage cheese, 1peach
meal3- chicken salad

H.I.I.T- 3minute warm up
50yd sprint then 50yd walk = 1 set = 1 minute
9sets of sprints/walk

One arm DB snatch- 20x3x5, 40x5x5..nice easy warm up eventually i would not mind doing singles with these

Hang snatch- barx2x5, 95x5x3....working on form plus no rubber weights at the gym....previous snatch max- 190lbs....but that was with rubber weights

10minutes on fitness bike

wow! i really like these days, all i have to do is focus entirely on one lift, and plus its really taxing

07-13-2005, 10:48 PM
postworkout- 1.5scoops 100%Whey with 1/2cup oats in water
snack- 1 peach, 1 cup cottage cheese
meal2- chicken
postworkout- 1.5scoops 100%Whey
meal3- zucchini, spam, and 1can tuna

30minute run in morning- a friggin bee stung my hamstring

Inc. Press- barx20, 135x2x10, 155x8, 175x6, 180x4...easy like cake

Back Squat- super light just wanted to relieve some DOMS 135x4x6

Behind the neck pulldown- 7px12, 10px12, 14px12

DB curl- 30's till failure

abs- 3x10

Incline Fast Walking 15minutes...this is good

damn i did not know that incline walking was that good

07-14-2005, 05:06 PM
TWO WEEK CHECK IN!!!!!!!!!!!!!!!!!!!!


Height: 6'2"
Body fat: until next time
Body weight: 297-295lbs....13lb. loss (passed my goal for a whole month)
Waist: 46in....2in. loss (passed goal for a whole month)
Chest: 46.5in.... 0.5in loss
Biceps: 18.5in.... 1in loss
Neck: 16in....0.5in loss
Thighs: 32in....0.5in loss
Calves: 20in....0.5in loss

07-14-2005, 09:12 PM
postworkout- protein shake w/ 1/2cup oats in water
snack- 1cup cottage cheese w/ a ****load of pineapple
meal3- pork and tuna
postworkout- 1cup cottage cheese w/ pineapple
meal4- leftovers from last night

1000jump rope passes

One arm Db snatches- 20'sx2x3, 30'sx3, 40'sx2x3, 50x3, 60x3, 70x2x3, 80x2...some real good stuff...i want to get 100x2 by december...

Fast Incline Walking- 20minutes
Fitness Bike 10minutes

real good day

07-18-2005, 09:08 PM
postworkout- protein shake with 1/2cup oats
lunch- 1/2cup oats w/ 1can tuna
postworkout- 1cup cottage cheese with pineapple
dinner- chicken

30minute run in morning and abs

ATF Squats- barx10, 135x10, 225x5, 280x5x5...pretty easy

Bent over DB rows- 40'sx3x12

Fly aways- 35'sx3x15

Behind the back wrist curl- barxfailure

20minutes Fast Incline Walking

o god do i want to get back to my beach body again

07-19-2005, 10:13 PM
postworkout- protein shake w/ 1/2cup oats
lunch- 1/2cup oats w/ 1can tuna
postworkout- 1cup cottage cheese and lots of pineapple
dinner- meatloaf and salad

35-40minute run in morning

DB Snatches s/s with farmers walks:
40'sx7x5 ------- 25'sx40yds

abs- 3x12

30minute (a little more than 4miles) bike ride

you know what triathletes are crazy sons of bitches....and i think muay thai and grappling are the ****

07-19-2005, 10:16 PM
Nice squattage. Dood if that's easy I'd like to see what you can really do!

07-19-2005, 10:18 PM
Nice squattage. Dood if that's easy I'd like to see what you can really do!

thanks fix....and to answer your post...look in the sig, i can still do it but not really into that training yet again

07-19-2005, 10:25 PM
Haha, 20 rep squats are insane. Nice.

07-20-2005, 12:11 AM
Yea, great sessions

(passed my goal for a whole month)
kick ass!

07-21-2005, 01:58 PM
thanks owen.

same as above

35minute run

DB Floor Presses
One Arm Shoulder Press
Bicep Curls
DB Pulls

all with 20's b/c gym is closed for remodeling

4mile bike ride

paddleboarding looks cool

07-21-2005, 05:35 PM
Morning Weigh in- 290lbs....friggin awesome this was going to be my goal at the end of summer but i made it already....hell ya...new goal now

postworkout- protein shake with 1/2cup oats
lunch- tofu and oats w/ 1 can tuna
postworkout- 1cup cottage cheese w/ pineapple
dinner- salad and pork

took a little thing off of crossfit...decided to do as many rounds of:
50jump rope passes
30mountain climbers

in 30 minutes.....i did about 12 or more....

DB Snatches- 40'sx10x3

4mile bike ride

thinking about doing some carb depletion cycles?...would that be good?

07-23-2005, 12:43 AM
postworkout- protein shake w/ 1/2cup oats
lunch- 1/2cup oats w/ 1can tuna
postworkout- 1cup cottage cheese w/ pineapple
dinner- a ****load of chicken and lettuce

4mile bike ride and 100jump rope passes

5 Giant sets:
DB Deads/Squats
Push ups
Upright row to press

1000jump rope passes and some shadow boxing

i wish i was back at college where a treadmil is available b/c i hate running outside

07-24-2005, 12:15 AM
breakfast- 1/2cup oats and tuna
lunch- a ****load of chicken and lettuce
snack- 1apple w/ peanut butter
dinner- chicken and pork with lettuce

1000jump rope passes- took me only 20minutes instead of the full 30 i started with.

Body carries- total of 300yds....good stuff

to swim or not to swim....i hate running outdoors

07-24-2005, 12:22 AM
wow, your a beast!

07-24-2005, 01:08 AM
wow thanks for the comment Alke...but i am no beast, i am far from it...i really believe the "BEAST" of this board is Chris Rodgers....anyways thanks bro

07-24-2005, 08:29 PM
breakfast- 5eggs(2yolks) w/ 1can tuna
lunch- 1cup cottage cheese w/ a boat load of pineapple
postworkout- 1cup cottage cheese w/ splenda
snack- apple
dinner- chicken, pork, and vegetables

25minutes fast incline walking - 9% at 3.0mph
15minute run

i want to get back to my university and start my workouts there again

07-24-2005, 11:04 PM
cool, cool

your a beast cause that takes some real focus with that diet you got. I jsut jhope I can get my own focus back...

07-25-2005, 08:48 PM
postworkout- protein shake w/ 1/2cup oats
lunch- ham and tuna salad
postworkout- 1cup cottage cheese w/ splenda
dinner- sirloin steak w/ steamed vegetables

40-45minute run this morning just a little extra to put my mind at ease for how much stuff i ate last night..but i got runners rash

ATF Squats- barx10..crappy...135x2x10..crappy noticing pattern?..205x5, 225x3x5...very very very ****ty start

DB Press- 70x6, 80x6, 90x6, 100x5...not bad considering my calorie intake and the crappy start to the day..

Cable Row- 120x12, 160x6, 200x6, 230x6

Abs- 4x12

15minutes on bike

its my birthday!!!!!!!!!!!!!!....but watever

07-26-2005, 10:44 PM
postworkout- protein shake w/ 1/2cup oats and an apple
lunch- 5eggs (1yolk), 1 can tuna, and a huge ass shrimp salad
postworkout- 1cup cottage cheese w/splenda
dinner- hamburger and salad w/jello(sugar free)

20minutes of Incline walking w/10minutes of running

DB Snatches- 20x3x3, 40x4x3, 50x4x3
Body carries- 280yds total
mountain climbers- 100reps

jessica alba is the hottest chick in the universe....ok ok the second after my girlfriend :angel:

07-26-2005, 10:54 PM
Hey happy belated birthday. Sorry I missed it by a day. Nice workout; never heard of doing snatches with DBs though. And yeah, Jessica Alba is pretty hot.

07-27-2005, 12:15 AM
Hey happy belated birthday. Sorry I missed it by a day. Nice workout; never heard of doing snatches with DBs though. And yeah, Jessica Alba is pretty hot.

thanks fix...DB Snatches are actually a real fun exercise, i say that this is the real test of which side of your body is the DOMINANT side...and yes Jessica Alba is FRIGGGIN HOT!!!!!!

07-27-2005, 01:07 AM
Happy belated B-day man! Hopefully your girl took good care of you :-). Yea dumbbell snatchs are cool. Whats a body carry? I like power clean and press's alot, and Jessica Alba.

07-27-2005, 01:11 AM
thanks owen...no she didn't she is currently on another island for the rest of summer which is really pissing me off.....AHHHHHHHHH!!!!!!!.....well i call it a body carry its kind of like the wheel barrel carry on WSM except with just a heavy punching bag/sandbag across your chest....i love power cleans/presses but my gym on my island does not have the area for me to do those things, just have to wait till i am back in oregon...and yes JESSICA ALBA IS HOOOOOOOOOOOOTTTTTTTTTTTTTTTTTTT!!!..ouch!

07-27-2005, 01:45 AM
owen- you got a journal man?

07-27-2005, 11:50 PM
Ill be getting one up in the next few days. Hey that article at T-nation you have linked in your sig is pretty cool, I might try some of that...

07-28-2005, 12:47 AM
Ill be getting one up in the next few days. Hey that article at T-nation you have linked in your sig is pretty cool, I might try some of that...

ya i will be lookin forward to your journal dude...that article is that shiznit, i really liked it and i am actually trying to follow it now, just a little change here and there to my routine and i will pretty set to it....

postworkout- protein shake w/ 1/2cup oats
lunch- huge ass tuna and egg white omelet salad
postworkout- 1cup cottage cheese
dinner- another huge ass turkey/chicken/shrimp salad

i really love this salad and lean protein salad things....

2mile run and 300jump rope passes in morning w/ abs

Overhand deadlift- 135x5, 225x5, 275x5, 325x3, 345x1, 365x1, 385x1, 405x1

Standing Military Press- 135x4x6...i have ****ty shoulder strength

Lat PD- 12px6, 13px6, 15px2x6

Tri pushdown- 180x3x12....jeez this machine did not allow me to do what i usually do but it got the job done...

15minutes of biking

T.O is one ripped mutha****a...and i sure would like to know what kind of cycle anquain boldin is on...another thing, i think i want to be like at 240 w/ 10% bodyfat....w/ a 34-36in waist of course!

07-28-2005, 07:56 PM
postworkout- protein shake w/ 1/2cup oats
lunch- huge salad and a 5egg (1yolk) omelet w/ 1 can tuna and ham
postworkout- 1cup cottage cheese w/splenda and a nectarine
dinner- steak and hot vegetables

30minutes fast walking (20 of which was at an incline) and 5minutes interval paddling

DB Snatches- 25x2x3, 40x4x3, 60x5x3....on the last reps of the last set i held DB over head and walked for a couple of feet to develop my core balance more....

DB Farmers Walk- 50lbsx4x70yds

leaving home in 18days!!!!!!!!!!!!!!!!!!!!!!!! :evillaugh

07-28-2005, 08:12 PM
Solid workout man, im outta here in 7!

07-28-2005, 11:15 PM
Solid workout man, im outta here in 7!

man you are soooooooooooooooo lucky man!..i want to ditch this place so badly.

07-29-2005, 04:04 PM
FOUR WEEK CHECK IN!!!!!!!!!!!!!!!!!!!!!!!!!!

Height- 6'2"
Bodyweight- 285 (10lbs lost since last weigh in and 25lb loss overall)-goal made!!!!!!!!! ahead of schedule by two weeks!..new goal
Bodyfat- sorry no bodyfat info yet, but if it helps i can finally see back muscles!

Chest- 45.5...1in loss
Waist- 43in....3in loss! and 5 in. loss overall!!!!
Biceps- 19in...0.5in gain!!!
Neck- 16.5in....0.5in gain
Thighs- 31in....1in loss
Calves- 20.5in...0.5in gain

07-29-2005, 05:09 PM
3 inches on the waste congrats man!

07-30-2005, 12:03 PM
thanks kev, the inches are flying off, as of now though...

Friday...catch up
postworkout- protein shake w/ 1/2cup oats
lunch- 5eggs(1yolk), 1 can tuna, and a huge shrimp salad
postworkout- 1cup cottage cheese and a nectarine
dinner- broccoli, carrots, chicken, salad, beef...and lots of all of this...too much maybe

2mile run w/ 300jump rope passes

Front squat- barx2x10, 135x10, 185x5, 225x5, 235x5, 245x5, 275x5.....

Bench Press- 205x4x6...pretty drained already

High Cable Row- 120x8, 160x8, 200x8, 240x6

DB curls- 30'sxfailure

15minutes on bike

i think i want to do a triathlon

07-30-2005, 08:51 PM
Saturday's Work

breakfast- spam and egg omelet w/ 4 linked sausages
lunch- huge tuna, ham, shrimp salad
snack- nectarine
postworkout- 1cup cottage cheese w/ nectarine
dinner- steak and shrimp salad

i wanted to do a simple triathlon but i substituted the swimming w/ DB snatches......swimming is for FUN!!!!...haha...nah watever

2mile run
4mile bike ride
DB snatches- 50'sx5x2

completed in a little less than an hour

it's friggin humid as hell!!!!!!!!!

07-31-2005, 09:11 PM
breakfast-tuna and onion omelet w/ 7linked sausages
lunch- huge shrimp and chicken salad
postworkout- 1cup cottage cheese (no fruit cuz someone ate it all :cry: )
dinner- 5eggs(1yolk), 1 can tuna salad

pretty good/fast (well for me) 2mile run...would have been better if i picked a different CD to listen to but now i know, never again will i listen to NELLYVILLE when running..i will just stick to reggae, punk, and R&B

Good God does Nellyville blow!

08-01-2005, 02:38 AM
Nice front squats on Friday bighwn.
So your still in Hawii? Jogging in Hawii? See that should be my life LoL :-) Sounds awesome. Hey thats where Gilad does his show. Do you know of him? Im not sure which island hes own, but hes real cool. Anyway L8tr man :evillaugh

08-01-2005, 02:55 PM
thanks owen...i think i should have gone heavier but my shoulders were just screaming..

ya i am still in Hawaii for another 3weeks (2weeks on my island)...

Jogging/Running in Hawaii is good just i try not to run between 10 and 4 because thats when the sun gets going and the humdity just kills you.

Gilad does his show on the island of O'ahu in Honolulu at Ala Moana beach park...i know of him only because i watch his show to watch the chicks on his show..usually the one to the right of him in every show..

waiting for your journal owen!...aight dude laters

08-01-2005, 10:15 PM
postworkout- protein shake w/ 1/2cup oats
lunch- 5eggs(1yolk), 1 can tuna and salad and a whole bunch of grapes
postworkout-1cup cottage cheese w/ splenda
dinner- salad and beef

2mile run and 100 jump rope passes....i think the 2miles should suffice from now on in the morning....well until i can get to a treadmill....

ATF Squats- bwx10, 135x2x5, 225x2x5, 295x5, 315x5, 335x5....as you can see i needed a bit more encouraging to get past the warm ups....

DB Press- 80x6, 90x3x6

Low Cable Row- 200x8, 230x6, 260x6

10minutes biking (5min to gym, 5min. back home)

Thank god! finally a workout to be slightly proud of!....plus i think i was doing too much cardio in the morning, for now the 2miles will do and after weights only about 10 minutes of something..........14days till i leave this boring island!!!!!!!

08-02-2005, 11:12 PM
postworkout- protein shake w/ 1/2cup oats
lunch- salad and 5egg(1yolk) 1can tuna omelet
postworkout- 1cup cottage cheese w/ a bunch of grapes
dinner- 3 salisbury steak patties w/ broccoli and shrimp salad

30minutes Fast Walking (20min at an incline)
5minutes Paddling
10minutes biking
Wood Chops x 12

Did a circuit today:

50lb DB snatches x10 followed by 35yds of 50lb farmers walk followed by a 35yd run then an over the shoulder body carry for 35yds...real good workout...x6sets

mad at a judge's decision to over rule my high school alma mater admission policy.....and i think when my university brings back their football program i am going to go out for either halfback/fullback or OLB....b/c by then i will be back to where i felt the most athletic and healthy...

08-03-2005, 01:15 AM
Great workouts man, nice squatting up there.

08-03-2005, 04:17 AM
mad at a judge's decision to over rule my high school alma mater admission policy
Whats that all about?

Nice workouts the last couple of days man. Your a strong dood.

Yea Gilads ladies are fine, and hes got good workouts. I use them as warm up routines sometimes.

My journals commin. I just gotta get started with that, Im comin back from a layoff. Its time to get serious.

08-03-2005, 01:51 PM
Well my high school alma mater's admissions policy (private school, top 3 in the state) is based upon a will by the last princess of the Hawaiian Kingdom. It states that it will give preference to children of Hawaiian ancestry and then if there are remaining seats open and there are no more "qualified" Hawaiian children, non-Hawaiians may enter. At that time (1880-1900) schools were only allowing Caucasions the right to attend schools and if Hawaiians attended schools they were treated second class and usual were never allowed to attend secondary education programs. So the will of our last princess was to right those wrongs and set up a school for Hawaiian children so that they could compete with Caucasions (Americans mostly) in western society (business, law etc...) but even today we are still behind. The judges yesterday overturned a ruling a year ago that my alma mater's admission policy is just because it "rights socio-economic" wrongs caused by the illegal overthrow of the Hawaiian Kingdom in 1893 (which by the way, the Hawaiian Kingdom is still recognized in International Laws). Yesterday there was a 2-1 court decision that stated that the admissions policy is unconstitutional. Unconstitutional, my best friend who attended the same high school had less than 1/8th Hawaiian blood in him and the rest was Japanese! That is not discrimination! Is it ? Another friend of mines has 1/4 Hawaiian, the rest is Portuguese! Another 1/16th Hawaiian, the rest is Samoan, Filipino, Puerto Rican, French! My girlfriend is 3/8th Hawaiian and the rest is Chinese! Our valedictorian is Jewish for christ sakes! Tell me that thats discrimination ! That is why I am mad. I would vent out many reasons to why my schools admission policy is just and why it should stand to help my Hawaiian people if it stood but that would be another whole journal to itself...

Anyways thanks guys. Hopefully my string of strength will keep up through my weight/fat loss. I am hoping to play DIII ball as a halfback/OLB so i want to get down in weight and also keep away diabetes and all that bad stuff.

Hmm...Gilads routines as warm-ups? I think just looking at the ladies is warm up for me..haha..


aight man, see u on da flipside

08-03-2005, 09:12 PM
postworkout- protein shake w/ 1/2 cup oats
lunch- Tuna omelet w/ a shrimp salad, tons of soybeans and jello(sugar free)
postworkout- 1cup cottage cheese w/ an orange
dinner- meatloaf and salad w/ soybeans

2mile run
1hour of cutting the grass...so one hour of walking

Snatch Grip Deadlift- bw squatsx10, 135x5, 185x5, 225x5, 275x5, 295x3, 315x3, 365x1, 435x1(strapped, 30lb PR)

Push Press- 140x4x6-7

Lat Pulldown Palms facing each other- 11px8, 14px8, 16px6, lastpx4

10minute bike(5min. to gym, 5min. back home)
six 20yd wind sprints

who is the best OLB in the nation(college and/or pro)?

08-03-2005, 09:19 PM
Awesome deadlifting man, how wide is snatch grip?

08-03-2005, 09:21 PM
Awesome deadlifting man, how wide is snatch grip?

thanks kev...it is about a pinky's length away from the end of the bar...i hope that is good enough description for you....well that is the grip i take some take closer grips..but i would say anything past the power rings is good.

08-03-2005, 09:22 PM
Holy crap that must make it alot harder, great job man.

08-04-2005, 10:26 PM
Kev- yup they are hard but they hit those hamstrings well..

postworkout- protein shake w/ 1/2cup oats
lunch- salad and tuna omelet
postworkout- 1 1/4 cup cottage cheese w/ orange
dinner- a ****load of chicken and salad

35minutes fast walking (20min. at an incline of 8.5-9)
5minutes Paddling

10sets of following circuit:

50lb DB farmers walk for 35yds.
35yd sprint
35yd body carry

08-04-2005, 10:29 PM
Good effort today. Keep it up.

08-06-2005, 12:06 AM
thanks fix....Farmers Walks and body carries are really leaning my body out and the regiment in my sig is awesome...

postworkout- protein shake w/ 1/2 cup oats
lunch- tuna omelet and salad
snack- 1 1/4cup cottage cheese w/ orange
dinner- meatloaf (w/out the loaf) and salad

2mile run
100jump rope passes

Front Squat- bwx10, barx5, 135x2x5, 225x5, 225x1, 275x1....ugh!

ATF Squat- 135x2x25

Bench Press- 225x3x6

Face Pulls- 40x15, 80x15, 100x15

abs- 3x15

20minute bike

i have to remember to get my running tights clean fast before i go running w/out them and get rash :cry: !....explains my crappy squats

08-06-2005, 12:30 AM
Dood, 275 on Front Squats is nothing to ugh about lol. A good session man. And why run before you lift? That would tire me out and weaken my lifts.

08-06-2005, 12:47 AM
i run in the morning...yes i am one of those that run in the morning on an empty stomach....i have about 6-8hrs between those sessions and get in about 2 meals between them.....well for me 275x1 is ugh! last week 275x5 and still felt like i could tie my PR of 315x1...but thats me...huh losing strength to my weight/fat loss

08-06-2005, 12:51 AM
Ah, I see. I've never really gone on a cut before (I did for a week or two) so I don't know what it's like. But keep lifting heavy and I don't think you should lose much strength at all. You're a beast.

08-06-2005, 12:55 AM
i hope i don't lose much i am still wondering if i should go out for university football or go rugby club and i would like to keep my strength so that either way i feel confident out on the field....and thanks fix but when you look at it we are at similar strengths just at different weights. Pound for pound we are similar in strength

08-06-2005, 01:02 AM
Hm, that may be true, but there are advantages to being bigger and heavier. Like football and rugby. I still say you're a beast.

08-06-2005, 02:32 AM
Hey Big all that with your school would be frustrating, I guess those judges think their doing the right thing.

You should play football man! You got the dedication for it. Best OLB? Lawrance Taylor maybe, theres so many. How about mean Joe Green. Lyle Alzado wasnt an OLB but he was baaad. Cant forget him. :strong:

08-06-2005, 03:58 PM
Thanks fix but no you're da beast!!! hahaha...when i was your age i was thinking about eating not lifting.

Ya thats the problem they THINK they are doing the right thing, when they haven't been through the things my people went through and are still going through....but o well just got to keep truckin on...

I did play football in high school, was an offensive lineman...hated it, no love at all for the things we do....and even when i came back for a second season i had slimmed down and was faster than some D-ends and they still kept me on o-line (granted the coaches were thinking of switching me to fullback/TE) but the iron kept calling and went to powerlifting...

MEAN JOE GREEN!!!!!!!!! now that was a friggin train wrecking monster there...he was the **** i remember seeing highlights of him and he was a BEAST!!!!!!

But in today's football....i say Pittsburgh Foote is good but can't think of many others besides Bruschi and Vrabel..

08-06-2005, 05:20 PM
Well, I guess we were both wrong in the beginning. I was thinking about lifting and you were thinking about eating. Together, we would have been one crazy bulking machine!

08-12-2005, 12:08 AM
fix- o yes we would...just that now i wished i started when i was a freshie in High School I would have reached so many strength goals by the time i graduated that it would have been crazy....

well just returned to the land of iron..my beautiful girlfriend came to visit and it was great to have her here....so i took some time off and ****, ate clean and did some physical training things when she was here...

breakfast- huge ass meat lovers omelet w/ 2scoops brown rice, 2 whole wheat toasts and a pancake(ate out)

lunch- 1cup cottage cheese and apple

dinner- big tuna omelet w/ soybeans and tofu

training- ****ty

Bench- 135x8, 225x5, 245x3, 265x1, 205x5, 135x12....head not in the right place..

upright row- barx3x15

box squats- real crappy need to do these again to get my form worked on again, i may not be a powerlifter anymore but i still want perfect form

thoughts- 4 more days till i get off of this island!!!!

08-13-2005, 08:44 PM
Morning Weight: 276-275.... :evillaugh hell ya baby!!!!!!!!!
Waist: 41.5in. :evillaugh hell ya baby!!!!!!!!!!!!!!!

breakfast- 1 1/4 cup cottage cheese w/ grapes
postworkout- 4cheese sticks w/ grapes
afternoon meal- chicken, shrimps, salad, grapes
dinner- 1 1/4cup cottage cheese

3mile run

20lb snatch and push press x3x10
weighted trunk twists- 20lbx3x10

1hr of swimming around

when i return to college i am going to return to the "Westside For Skinny Bastards" routine. I miss it so much but i will still keep to my conditioning everyday because i am thinking about becoming a firefighter after college.

08-13-2005, 08:47 PM
Things are looking good. It's good that you got some time to relax, and nice job with the weight and waist.

08-14-2005, 10:48 PM
thanks fix...going to be more off time though. i am going off island again before going back to oregon. so more time away from the gym. but will be back at it next week.

breakfast- 1 1/2cup cottage cheese
postworkout- huge shrimp, fish, and ham salad
snack- 2 cheese sticks and grapes
dinner- pork and salad

3mile run

i got a lot of laundry to wash before packing

08-15-2005, 12:50 PM
GOAL CHECK IN TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

waist- 41.25 inches..1in loss (6.25in loss overall)
bodyweight- 275lbs...10lb loss (35lb loss overall)
chest- 44.5inches...1in loss (1.5in loss overall)
thighs- 30.5inches...0.5in loss (1.5in loss overall)
biceps- 18inches...1in loss (1in loss overall)
calves-19.5inches...1in loss
neck- 16.5inches...no loss

cheeeeeeeeeeeeeeeeeeeeeehooooooooooooooooooooooooooooooooo!!!!!! i am almost in the thirties again!!!!!!!!! yes!


08-15-2005, 11:45 PM
postworkout- protein shake w/ lots of pineapple
lunch- 2cheese sticks and an orange
dinner- big tuna and meatball salad

1000jump rope passes
1000bw squats
1000DB rows
1000Med ball presses

30minutes swimming around

remember to buy printer paper, virus stuff, and ink

08-30-2005, 08:46 PM
I am back! Alright!...well watever...****ed up my knee so kind of limpin it right now...

bodyweight- 265-264lbs.

postworkout-morning shake
lunch- salad and grilled chicken breast
dinner- beef and salad

40minutes on eliptical

cleans- 135x3x5

10 windsprints
500yds of stair pushing

i hate being crippled!!!!!!!!!1

08-31-2005, 08:11 PM
postworkout- breakfast shake
lunch- chicken, refried beans, salsa, lettuce, spanish rice, spinach wrap and chips
dinner- fried vegetables, chicken breast w/ cream of mushroom, salad and chicken thigh

33minutes on eliptical

Deadlift: 135x2x5, 225x5, 295x3, 345x1

Clean and press: 135x6x3

Bench Press: 135x8, 205x8

Plate box squats: 25lbx8, 35lbx8

5minutes on row machine


09-01-2005, 08:37 PM
postworkout- one scoop rice, cucumbers, macaroni salad, and pork
dinner- two baked pork chops, and lots of chicken, and salad

2.7mile run

One minute DL: 135x32, 135x34, 135x34

Bench Press: 135x20, 185x10

10minutes on bike


09-02-2005, 08:20 PM
breakfast- breakfast shake
lunch- one scoop white rice, grilled salmon, vegetables
dinner- salad and pork and a banana

32minutes on eliptical on interval course

ATF Sq: barx10, 135x8, 225x2x6, 275x6

Military Press: 95x10, 95x10, 95x20

Close Grip Pulldown: 120x3x12

10minutes on row machine

pizza looks real good

09-03-2005, 11:25 PM
breakfast- a lot of pork, peas and carrots, eggs and bacon
lunch- protein shake
dinner- salad, fried fish, hot dog w/out bun and chili

40minutes on eliptical

bench: 135x3x10
BW sq: bwx3x10
cable abs: 40lbs.x3x10twists

10minutes of rowing
30minutes of 2-on-2 volleyball full court

the reason for so much training is because last night i drank a hell of a lot and i am trying to at least cut that training deficit.

so good to be single

09-05-2005, 04:24 PM
catch up.....

pretty clean diet...

15minutes on eliptical
30minutes on weightlifting circuit
1hr and 15mins. of tackle football


breakfast- sausage, 2ham slices, green beans and eggs
dinner- two huge salads and two chicken thighs

10k run

09-06-2005, 06:41 PM
pw/breakfast- breakfast shake
lunch- two scoops white rice, potato and chicken curry, macaroni salad, and cucumbers
dinner- salad and two pork chops w/ two fried chickens

45minutes on eliptical

DB Presses- 50'sx20, 60'sx20, 70'sx15
Shrug/upright row- 180x3x12
Row/Bench- 135x10

6 full court strides
10stair pushes/pulls- one with 150lbs on it.
1hr 30mintues of basketball

was real good, usually i would never have the stamina to do all of this.

09-06-2005, 11:30 PM
returning to westside!!!!!!!!!!!!!!!!!!!!!!!

09-07-2005, 08:36 PM
pw/breakfast- breakfast shake
lunch- one scoop white rice, beef cuts, broccoli, celery, and garlic sauce
dinner- spinach and chicken

30minutes on Eliptical
10minutes on bike

Box Squat: 135x2x5, 225x5, 275x5, 315x5

SLDL: 135x8, 185x8, 255x8, 305x6

Lunge Squats: 50x3x6

Stair Pushes: 30ydsx5

20minutes of basketball

09-08-2005, 09:48 PM
pw/breakfast- breakfast shake
lunch- pasta, sauce, chicken breast, garlic bread, and vegetables
dinner- vegetables, hell of a lot of grilled chicken and two fried chickens

10minutes on rowing machine
20minutes on treadmill
10 court runs

Crossfit W.O.D:
15-12-9 rep rounds of snatches

each set w/ 115lbs.

cleans: 135x5

4 court suicides
full court basketball for 45minutes

09-08-2005, 10:27 PM
Cool. I'm actually finally starting to do cleans and snatches for real now. Nice workouts, yo. I see you've been keeping up the good work.

09-09-2005, 11:32 AM
eh, whats up fix..thats good you got back to doing cleans/snatches, those things will blow your traps and back up. I've kept up with the work trying to get down to a lean size. Thanks for the comment haven't gotten one in a while.

09-09-2005, 09:48 PM
pw/breakfast- breakfast shake
lunch- spinach wrap, chicken, refried beans, spanish rice, guacamole, bell peppers, salsa, and tortilla chips
dinner- two whole wheat bread slices, turkey slices, and tuna

35minute eliptical interval

Hammer Strength Press: 90x20
Assistance Bench Press: 135x10, 205x10, 225x6, 205x10
DB Shoulder Press: 50x10, 60x10, 70x10
Cable Row: 140x10, 175x10, 200x10
Clean&Press: 70x10, 80x8, 100x9

10minutes on stationary bike
20minutes of volleyball

09-10-2005, 07:03 PM
pw/breakfast/lunch- watermelon slice, grilled chicken, and shredded pork
dinner- 5 grilled chicken kabobs, and vegetables

25minutes of recline bike
25minutes of eliptical
10minute bike warm up

1hr and 30minutes of tackle football (the most physical game ever w/out pads)
30mintues of basketball/volleyball

the reason for so much activity, 7southern comfort shots last night.

09-11-2005, 08:19 PM
brunch- two chicken breasts, and vegetables
dinner- refried beans, bell peppers, chicken, salsa

30minutes of stationary bike

and some linebacking drills
took it easy today since yesterday was so demanding on my body

09-12-2005, 11:00 PM
pw/brunch- spinach tortilla, guacamole, tomatoes, chicken, refried beans, spanish rice, bell peppers, and tortilla chips
dinner- whole wheat sandwich w/ tuna, lettuce, and turkey

10minutes on recline bike
35minutes on eliptical

Floor Press- 135x10, 185x8, 225x3, 247x1
Hammer Press- 180x3x12
Upright Row- 95x3x12
CGBP- 135x3x8

10minutes of basketball
10minutes of reaction drills

1hour of grappling

09-13-2005, 01:48 PM
i am feeling fully burnt out.......again changing programs, laying back on the cardio, continuing the diet, upping the intensity, lowering the volume.....picking up the supplements...

supplement stack:

Sci-Fit Ecdysterone
Pos 5- HMB and Moomiyo
Performance Gold- Moomiyo
and soon to add
Creatine Monohydrate

Program: Christian Thidabeau's Hollistic Total Body Training with a strong emphasis on Olympic Lifts.....see signature

Steady State Cardio- 3-4x's a week (in morning)
HIIT- 2-3times a week (afternoon)

this way i get more sleep time

Grappling on monday's too

09-14-2005, 12:30 PM
Tuesday workout

10minutes on bike
5minutes on eliptical
10 court stair pushes

friggin drained from so much activity.

Full Snatches: 115x5x3, 135x4x3, 185xmiss
Cleans: 185x3

I can finally do a pullup yes!!!!!!

Full court basketball- 30minutes

09-14-2005, 09:03 PM
Bodyweight: 256.5lbs yes beat my goal

pw/breakfast- breakfast shake
lunch- chicken salad
pre workout- protein shake
dinner- 3pork slices, chicken, and vegetables


Morning Conditioning
25minutes on recline bike
10minutes on eliptical

Mobility Drills:
Ladder High Knees Long Stepsx2
Ladder High Knees Short Stepsx2
Ladder Side to Sidex2
Backward Peddlex2

Weight Training:

Front Squat: 135x10, 135x8, 185x5, 225x5, 269x3

Standing Military Press: 115x3x8

High Pulls Clean Grip: 135x4x6


Medicine ball wall passes: 100reps
Lunges: 75reps
Shoulder wall passes: 75reps

09-16-2005, 12:30 AM
pw/breakfast- breakfast shake
lunch- sweet potato, chicken, spinach, salsa,cheese, black bean
preworkout- 300mg ecdysterone and protein shake
dinner- cod, tofu, pizza, and vegetables, 600mg ecdysterone
postworkout- protein shake 300mg ecdysterone


10minutes on recline bike

cleans: 135x3x3, 185x3x3, 205x3x3, 255x6misses

BB lunges: 95x3x8

45minutes full court ball

09-17-2005, 12:36 AM
pw/breakfast- breakfast shake and 300mg ecdysterone
lunch- spinach tortilla, salsa, bell peppers, guacamole, spanish rice, chicken, refried beans, and tortilla chips
meal3- Protein shake and 300mg ecdysterone
postw/dinner- CHEAT MEAL....again..haha...two whole wheat sandwiches w/ tuna and turkey.....two huge pieces of cake, one big bowl of ice cream, and 3slices of pizza


Morning Conditioning
30minutes on recline bike

Weight Training
10minute warm up on bike

Box Squats: bwx10, 135x5, 225x2x5, 269x5, 135x10...****en ****ty

Incline Press: 135x8, 155x8, 175x3, what the ****?!!!!!!!!!!

Lat Pull down: 90x12, 110x10, 130x10

High Rep Benching: 135x100
One Legged leg press: 90x4x8

full court basketball for 30minutes


09-17-2005, 08:54 PM
brunch- 4eggs, bacon, sausage, steamed vegetables, strawberries, 300mg Ecdysterone
dinner- ****load of chicken and salsa, 300mg Ecdysterone

10minute Eliptical Warm-up

Snatches (Light): 95x4x10
Leg Press (Light): 180x4x15
Chest Press (light): 70x4x20

30minutes of basketball

09-18-2005, 08:02 PM
brunch- chicken and steamed vegetables along w/ a ****load of cake, and brownies, and 300mg ecdy
dinner- steamed vegetables, pork, 300mg ecdy

kind of splurged this weekend but gettin back to it tomorrow

BW box sq: bwx5x20
10minutes on recline bike

Med ball lunges: 5 court width lunges
and about 30-45minutes of off and on route running

09-19-2005, 11:24 PM
pw/breakfast- breakfast shake and 300mg ecdy
lunch- protein shake w/ spinach tortilla, salsa, bell peppers, refried beans, lettuce, green onions, tomatoes, guacamole, tortilla chips
preworkout- protein shake
dinner- two chicken breasts, steamed vegetables, pork, tofu 300mg ecdy
postworkout- protein shake 300mg ecdy

1hr of cardio
-30min recline bike
-30min eliptical
Mobility drills before weights

Weight Training
Deadlift: 135x5, 225x5, 295x3, 315x1, 385x1, 435x1, 480xmiss

DB Press: 80x10, 90x9, 100x4

Lat Pd: 90x3x12

1hr. and 15minutes of grappling class.

still awaiting the arrival of my supps....creatine, POS 5, Power Drive, and Performance Gold

09-20-2005, 12:04 PM
New Way Of Living
Goals- Lose overall body fat, increase muscle mass, improve conditioning and regain self confidence
Everyday perform some sort of movement/activity to raise metabolism and athleticism.

Day 1
30-45minutes of cardio in morning to raise metabolism throughout day

Mobility Drills
ME- Upper Body
Assistance Upper Body- 3x8, 5x5, 4x6
Triceps Work- 3x8-10
Back Work- 3x8-12
Leg Work(Squats/Lunges)- 3x12/by feel

Upper/Lower GPP ……Grappling Substituted


Day 2
H.I.I.T session
Olympic Lifts-10x3 (Heavy)
Lower GPP

Day 3
30-45minutes of cardio in morning to raise metabolism throughout day

Mobility Drills
ME Lower Body
Lower Body Assistance- 4x6-8
Hamstring/Lower Back Work-3x8-12
Shoulder Work-3x12-15

Upper GPP…..Grappling Substituted
Lower GPP

Day 4
H.I.I.T session
Olympic Lifts- 10x3 (Medium)
Lower GPP
Boxing Bag rounds

Day 5
30-45minutes of cardio in morning to raise metabolism throughout day

Mobility Drills
Upper Body Assistance-by feel
Back Work-4x6-8
Arm Work-by feel
Leg Work(Squats/Lunges)-3x12/by feel

Day 6
Rest / or H.I.I.T w/ Snatches (any style) (Light 50-60% of heavy)
Lower GPP/Boxing Bag rounds
Day 7
Rest/ or H.I.I.T w/Snatches (any style)
Lower GPP/Boxing Bag rounds
Day 6&7 activity depends on what is going on during those times.

the final product of my reading and my goal aspirations, this program will take me somewhere, because i am going to make it go somewhere....hehe :rolleyes:

09-20-2005, 11:01 PM
pw/breakfast- breakfast shake w/ 300mg ecdy
lunch- chicken burrito, tortilla chips and protein shake
postw- protein shake
dinner- two whole wheat tuna and chicken sandwiches w/ bananas and 300mg ecdy


10minute warm-up on recline bike

snatches: 95x2x3, 115x3, 135x2x3, 157x3, 168x1, 168xmiss
cleans: 205x2x3

ATF Sq: 135x5x10

10minutes on boxing bag

09-20-2005, 11:08 PM
Hey man it's nice to see you're keeping up with the awesome workouts. And congrats with 1 more inch off the waist.

09-21-2005, 10:16 PM
thanks fix, i am loving this new workout way. I really want to get my legs ripped, with the whole teardrop look and all....and i am really getting into MMA. Right now i am not worried about my weight i am more worried about bodyfat and function now.

bodyweight: 254lbs.

pw/breakfast- breakfast shake 300mg ecdy
lunch- chicken burrito, tortilla chips, and protein shake
preworkout- protein shake
dinner- rice, chicken, ham, and salad
pw- protein shake 300mg ecdy


35minutes on eliptical

Weight Training

Mobility drills for warm-up

Atf Sq: barx10, 135x10, 135x8, 185x8, 225x8, 269x8, 290x5

Bench: 205x2x8, 205x4, 135x4

Upright Row/Shrug: 180x3x12

1hr grappling class....only got tapped out twice, and i tapped two guys out, so i broke even!!!!! :birthday: yuppers..haha...but i am still the bitch of the class..

09-21-2005, 10:29 PM
Very nice atf's, benching, and rows. That grappling sure sounds fun. And you seem to always keep your workouts varied and interesting, at least from what I can remember.

09-23-2005, 01:08 AM
Thanks fix....ya grappling is the ****, i am anxious to get back to judo and learn muay thai, those three should be some **** to know...haha

breakfast- breakfast shake, 300mg ecdy
lunch- chicken burrito, tortilla chips, protein shake
postw- protein shake
dinner- two steaks, two chickens, beans
postw- protein shake 300mg ecdy

10minutes on recline bike

First Time In
Deadlifts: 135x6x3
Cleans: 135x6x3
Wide Bench: 135x2x15

Second Time In
Cleans: 135x4x3
DB Snatches: 55x3x3, 60x3x3
One arm pulls: 45x2x12, 65x1x20

now i got a budget to follow after this month.....supplements to take while on budget:

Whey Protein- MRM Metabolic Whey Protein
Creatine Monohydrate- GNC Creatine Monohydrate
Energy Drink- Biotest Power Drive?

09-26-2005, 09:43 PM
pw/breakfast- breakfast shake, 300mg ecdy
lunch- protein shake, chicken burrito, tortilla chips
preworkout- protein shake, 5g creatine
dinner- two chicken breasts, vegetables, chicken and tuna sandwich
postworkout- breakfast shake, 300mg ecdy

conditioning= 30minutes on eliptical

Weight Training:
Mobility Drills

Rack Lockouts- barx10, 135x5, 179x5, 225x3, 247x3, 252.5x1, 269x1, 274.5x1, 280x1

Flat DB Press- 60x6, 70x6, 80x2x6

Cable Row- 160x3x12

Box Squat: 135x3x8

Grappling for an hour...only tapped out twice!!!!!!!!

in about two or three days i will be getting all of my supplements to do my stack!!!!!

Performance Gold
MRM Protein
Creatine Monohydrate
Biotest Power Drive
Animal Pak

09-27-2005, 08:24 PM
breakfast- breakfast shake, 300mg ecdy
lunch- two scoops rice, macaroni salad, cucumbers, three pieces of chicken, protein shake
preworkout- breakfast shake (minus the oatmeal)
postworkout- breakfast shake
dinner- three chicken breasts, cream of mushroom sauce, salad

Upper Body GPP- 30lb DB presses for 100reps
tricep pushdowns- 40lbsx150reps

Cleans: 135x6x3

HIIT on recline bike

5minutes warm-up
5minutes at 15resistance
5minutes at 20resistance
5mintues at 15resistance
1minute at 25resistance
5minutes at 15resistance

09-29-2005, 12:02 AM
Bodyweight: 252lbs

pw/breakfast- breakfast shake
lunch- protein shake w/ chicken burrito and tortilla chips
snack- protein shake
prewkt- creatine
dinner- ribs and beans
postw- protein/creatine shake

30minutes Eliptical

Weight Training:
10minute warm up on bike

ATF Sq: bwx8, 135x8, 179x8, 225x5, 269x3, 315x3, 359x1

Snatch Grip Dl: 135x6, 225x6, 275x6, 295x5, 317x7

Hamstring Curl: 60x3x15

Grappling: all about ten minutes before i hurt my shoulder....according to some of my friends i am out of commission for about a week.....i am shooting for three days....some call me dumb, stupid, i just say i am a stubborn person who wants to train...

09-29-2005, 04:38 PM
really ****ty day....

diet: same as above

training: bw rep sq for gpp: 120reps

Shoulder rehab...now i think it is a rotator cuff injury

10-01-2005, 01:20 AM
same as above

10-01-2005, 08:49 PM

30minutes recline bike in the morning
25minutes eliptical after dinner

45minutes of rehab.....

can finally bench the bar for more than 10reps but still some uncomfortableness in shoulder

10-10-2005, 08:12 PM
ok i'm back!....
but nowhere near 100%..maybe 60% or so for my rotator cuff..

low carbohydrate day

post/breakfast- breakfast shake, multi, ecdy
lunch- chicken burrito and protein shake
snack- protein shake
prewkt- Power Drive, Creatine, POS 5, and Performance Gold
post/dinner- chicken patty salad and some more chicken, creatine, ecdy


33minutes on eliptical

Weight Training
Front Squat- 135x5, 135x8, 185x8, 225x5, 269x3, 315x2

Hammer Strength- 90x100reps
DB press- 40x20, 50x10
Incline bar- 45x50reps

Machine Row- 120x10, 140x10, 160x10, 180x10

Hamstring curl- 60x12, 70x12, 80x12

Upright Row- 40x2x20

10lb medicine throws- 2x100reps
one legged lunges- 3x10
wall sits- 2x30seconds
width court lungesx1

10-11-2005, 09:12 PM
moderately high carbohydrate day

breakfast- breakfast shake, ecdy, multi
lunch- two scoops white rice, cucumbers and carrots, chicken thigh, macaroni salad, protein shake
postworkout- protein shake, creatine
dinner- three chicken patties, salad, some more chicken and salad, cottage cheese and madarin oranges


Front Sq: barx100reps
Shrugs: 180x100reps
Handrail pushups: bwx100reps

Sprint Session- not really organized just went and sprinted like i was a running back in a game and took it to the house everytime.

10-13-2005, 12:59 AM
morning weight (post workout)- 249.5lbs lightest since my junior year in high school....3 years ago

low carbohydrate day

postworkout/breakfast- breakfast shake
lunch- chicken burrito and protein shake and fruits
snack- protein shake
prewkt- Power Drive, Creatine, Pos 5, Performance Gold
post/dinner- a **** load of chicken and salad, like more than last night
snack- two shots of espresso, protein shake, lots of fruits


27minutes on eliptical
5minutes on bike

Weight Training
Front Squats on Box- bwx10, 135x8, 179x8, 225x8, 269x7
SLDL- 135x12, 179x12, 201x12

DB Press- 40'sx100reps
Incline Bar Press- 45x50reps

One arm cable pull- 70x15, 80x15, 90x15, 100x15
Plate Upright row- 25lbsx4x20

10-14-2005, 01:10 AM
breakfast- breakfast shake
lunch- two scoops rice, macaroni salad, cucumbers, hamburger steak, protein shake,
post- protein shake, creatine
dinner-fish, steak and chicken fajitas, chicken patties, and ****load of ice cream and rasberry crust thing....i took my cheat night here...haha
post- protein shake, creatine


Bw squats- 100reps
Bar cleans/upright rows- 100reps
bench- barx2x5, 95x5, 115x5, 135x5, 155x2....i ****in hate my shoulder right now....ahhhh!

45minutes of basketball.....i can finally grab rim again, haven't done that since my junior year in high school!

10-14-2005, 09:46 PM
breakfast- breakfast shake, MV, ecdy
lunch- chicken burrito, fruits, protein shake
prewkt- Power Drive, Creatine, Pos 5. Performance Gold
post- protein shake, creatine
dinner- that new chicken sub from quiznos, cookies, milk, went out with the gf.
snack- grilled chicken wrap


conditioning- 42minutes on eliptical

Front Squat- bwx2x10, 135x12x10, 179x10, 225x12
Leg Curl- 80x2x12, 100x12

Hammer Press- 90x12, 132x2x12
Bradford Presses- barx2x25

Hammer Pulldowns- 90x12, 132x12
Hammer Pull- 90x2x15, 132x2x10

kind of bad on diet but i know that my training took care of it and will be back on schedule soon.

10-16-2005, 01:44 AM
brunch- 3 chicken thighs, eggs, sausages, mushrooms, carrots
dinner- chicken wrap and chips

1.5-2hrs of full court basketball

10-16-2005, 08:57 PM
breakfast- breakfast shake
pre- game time!!!!- Power Drive, Creatine
postwkt- breakfast shake
dinner- two huge chicken pieces/thighs, one big bowl of a mcflurryish desert, vegetables, big bowl of meatballs

4 hours of flag football....intense football!!!!! screw going for flags kind of stuff, and one game my team went 7OT's and won it!!!!

10-18-2005, 05:09 PM
catch up time

Monday Workout
clean, can't really remember all of it

20minutes Incline Walking for active recovery
25minutes on Eliptical

Front Sq: bwx10, 135x8, 179x5, 225x5, 269x3, 315x2
SLDL: 201x12, 245x2x12

Hammer Shoulder Press: 70x100reps

Lat Pull Down- 140x12, 160x2x12, 180x8
Face Pulls- 70x2x15, 100x15


breakfast- breakfast shake
lunch- two scoops rice, macaroni salad, cucumbers, chicken thighs, protein shake, double shot straight espresso
prewkt- creatine
postwkt- protein, creatine
dinner- vegetables, pork, chicken patties
postwkt- protein shake

30minutes incline walking for active recovery

Leg Drive- 150x3x12
bradford bar presses
shrugs- 90x3x25

1 1/2 hour of basketball

10-19-2005, 09:43 PM
breakfast- breakfast shake
lunch- protein shake, chicken burrito, jello parfait, banana
snack- protein shake
prewkt- Power Drive, Creatine, Performance Gold, POS 5
dinner- salad greens, salami, turkey, two chicken and tuna sandwiches, chicken patties, pizza, 12oz cottage cheese, cake.......

i really really need to find some way of willing myself not to keep eating.


30minutes on eliptical

Weight Training
Front Box Sq- barx8, 135x8, 179x8, 225x6, 269x6, Drop Set- 291x1, 135x1
Good Morning- 135x5, 179x8, 225x8

Hammer Press- 112x12, 134x10, 180x8, 224x8
Hammer Shoulder Press- 90x12, 110x10

Shrug- 180x15, 270x12, 360x10
One arm cable pull- 80x12, 100x12, 120x10, 150x6

bw squats- 50reps

10-21-2005, 12:46 AM
pretty much all ****ed up......

30minutes Incline Walking

Inc Bar Press- barx100reps
Cable Pull- 70x100reps
Step Ups- bwx3x10

10-22-2005, 08:29 PM

Diet- uh whatever

30minutes on eliptical
Front squat- barx8, 135x8, 179x6, 225x5, 235x12, 225x2, 135x2
Deadlift- 201x10, 245x2x10

Hammer Shoulder Press- 90x12, 140x10, 180x10, 230x10

Shrugs- 180x2x12
Cable Pulley Row- 100x2x12, 140x12, 150x2x12

Diet- uh again

Arm Work
Upper GPP
Lower GPP

Incline walking

10-25-2005, 12:41 AM
meal1- 2scoops Whey, 5g Creatine, 1/2cup oats, water, multivitamin, Ecdysterone
meal2- chicken burrito, 1scoop whey
meal3- 1scoop whey
prewkt- Power Drive, Creatine, Performance Gold, Pos 5
meal4- chicken thigh, steamed vegetables, beef, hell of a lot of chicken, and lots of cheese
meal5- 1scoop whey


28minutes of eliptical

Weight Training
ATF Squats- barx8, 89x5, 111x5, 135x5, 179x8, 201x5, 225x3, 269x3, 291x3, 315x3, 325.5x3......I AM SO FRIGGIN HAPPY THAT I CAN FINALLY DO SQUATS AGAIN W/OUT HORRIBLY AGONIZING MY ROTATOR CUFF!!!

Romanian DL- 135x8, 201x8, 245x8, 289x6

Bench Press- 135x3x10

Standing DB Press- 30x12, 40x12, 60x8

Cable Row- 140x10, 160x2x12, 180x8

10-25-2005, 06:41 PM
meal1-2scoops whey, 5g creatine, water
meal2- two scoops rice, chicken and potato curry, macaroni salad, cucumbers, half an apple, 8oz. of cheeze, and ham, 1scoop whey
during wkt- 5g creatine
post- 1scoop whey, 5g creatine
meal4- vegetables and beef


30minutes of Fast Incline Walking
Upper GPP
Lower GPP
Arm Work

10-27-2005, 12:16 AM
meal1- lots of eggs, cheese, potato cubes, three sausages,multivitamin, ecdysterone
meal2- 1scoop whey, chicken burrito
meal3- 1scoop whey
prewkt- 5g creatine, Power Drive, Pos5, Performance Gold
meal4- ****en horrible!!!!!!
meal5- 1scoop whey, 5g creatine, tribulus, ecdysterone


28minutes on eliptical (lactic training)

Weight Training
Rotator Cuff warm up

Squat- bwx2x10, 135x2x5, 179x6, 225x5, 269x5x3
Hamstring Curl- 100x2x12, 120x12

Hammer Chest Press- 90x12, 180x12, 270x6
Standing DB Press- 35x12, 40x12, 50x12

Snatches- 89x5x3...taking it easy because of rotator cuff
Cleans- 89x5x5.......""

Shrugs- 110x2x12
Barbell Overhead Raises- 30x3x12

10-28-2005, 12:37 AM
meal1- 2scoops whey, 5g creatine, water, ecdysterone, multivitamin, chromium polcinate, tribulus
meal2- 1scoop whey, two scoops rice, pork, macaroni salad, cucumbers
postwkt- 1scoop whey, 5g creatine, banana
meal4- ****en horrible again!!!!!!!!!!!!!! ****!!!!!
postwkt- 1scoop whey, 5g creatine, tribulus, ecdysterone

25minutes fast incline walking
5minutes on bike

Upper/Lower GPP
Cleans and Snatches

10-28-2005, 11:17 PM
meal1- 2scoops whey, 1/2cup oats, 5g creatine, banana, tribulus, ecdysterone, multivitamin, chromium policinate
meal2- 1scoop whey, chicken burrito, lots of fruit, and jello
meal3- 1scoop whey, 5g creatine,
prewkt- POS 5, power drive, performance gold
meal4- lots of chicken, tofu, vegetables, and cheese off of pizza
meal5- 1scoop whey and bananas


28minutes on eliptic (lactic training)

Weight Training
ATF Squats- bwx10, barx10, 135x8, 179x5, 201x5, 225x5, 245x2x10
SLDL off of 45plate- 201x10, 245x10, 301x10

Incline Press- barx10, 89x3x20

Pullups: bwx10

Hang Clean and Press- 89x3x12

10-31-2005, 08:36 PM
meal1- 2scoops Whey, 5g creatine, 1/2cup oats, water, ecdysterone, tribulus, multivitamin, chromium polcinate
meal2- 1scoop whey, chicken burrito
meal3- 1scoop whey
prewkt- 5g creatine, Power Drive, Pos 5, performance gold
meal4- cheese, halloween cookies, two chicken drumsticks, corn, a big bowl of cottage cheese and pears
meal5- 1scoop whey, ecdysterone, tribulus


Fast Incline Walking- 30minutes
8minutes on eliptical

Rotator Cuff Warm up

Squats: 135x10, 179x5, 201x3, 225x3, 269x3, 291x3, 315x4, 359x3, 381x1, 405x1
Snatch Grip slightly bent SLDL: 245x10, 289x10, 335x7

Bench: barx5, 135x5, 185x5....shoulder felt a little uncomfortable
Hammer Shoulder Press: 90x10, 180x10, 230x8, 250x6

Hang Cleans: 135x5x5