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Pup
02-04-2005, 06:19 PM
Most know me...those who don't soon will...so i'll skip any long melodramatic monologue on who i am, how long i've trained or any of that sort of thing.

Teh Lifting
Squats 3 warmups, 345x4 ATF, 225x20 parallel...no belt
Leg ext/Leg Curl SS 250x15/120x15
Reverse CGBP (wasn't supposed to do tri's tonight...dumbass) 185x10+4+2 (rest-paused)
BB curl 95x6+4+2 RP
Wrist curls 55x15

Teh Eating
M1-6oz lean kielbasa, 2 slices ww toast, 2tbsp jelly
M2-3 turkey hot dogs
M3-6oz steak, 1 baked potato, 1/4 cup shredded cheese
M4-3oz steak, 1 sweet potato
M5 & 6...not sure yet

Teh other stuff
I can't believe i forgot to do calves...that's what i get for forgetting my log book. I'm going to get a bit more rhythm to this training routine, probably gonna steal what ST is doing. I also need to have him help me with the diet...so i'll get that outline posted up when i get er all figured out.

P34C3

PizDoff
02-04-2005, 06:21 PM
First post!

Good luck with your goals...which are?

Pup
02-04-2005, 06:25 PM
Well done on being the first to post in my journal *hands Pizdoff daily gold star*

Goals eh...right now i'm getting back to cutting, i'm sitting at like 18-20%...gonna clip on monday. So i'd like to be single digits by may when my girlfriend graduates from law school. I also want to increase the strength, but that's relatively obvious for any of us that like to lift heavy.

rookiebldr
02-04-2005, 06:28 PM
newbie... forgetting calves. pfft!

Adam
02-04-2005, 08:32 PM
Nice squatting!
Don't worry about forgetting calves. Calves are for sissies:hide:

orbital
02-04-2005, 08:46 PM
Good to see you back Pup. Best of luck with the training!

Pup
02-04-2005, 08:49 PM
Adam...LMAO, i have calves like a 10 year old girl, i need to train them.

Orbital...thanks, it's good to be back.

Franco
02-05-2005, 01:51 AM
Great to see you back mate.

I don't see you on msn these days. Do you still have the same addy?

PizDoff
02-05-2005, 02:23 AM
*Eats gold star for bulking*

Miss Rezza
02-05-2005, 02:56 AM
:omg: Woah!! Is it true?? is it really you??

Great to have you home pup!!

Wow, the ol' gang are slowly gettin' back together.... all we need now is Frannie and Bennett!! :D

I'll be checkin' up onya, so be good. ;)

Isaac Wilkins
02-05-2005, 04:02 AM
Pfft. These n00bs and their calf training.

:D

Pup
02-07-2005, 04:33 PM
Teh Training
Flat bb press 2 warmups, 245x6, x5, x4
Incline db press 90x5, x4
Dips bwx6, x6

Teh Cardio
10 min on bike

Teh Food
M1-2 sourdough entlish muffins, 2 eggs, 2oz cheese, 1.5oz canadian bacon
M2-8oz lean smoked sausage
M3-1 cup rolled oats, 1 cup hood LC milk, 1tbsp pb (PWO)
M4-5oz steak, 9oz sweet potato
M5-3 chicken breasts, 1/2 cup zero-carb bake mix, 2tbsp ranch dressing (aka rob's ghetto buffalo chicken strips)

Peace

rookiebldr
02-07-2005, 07:54 PM
Yeah for teh bench day!

andy51
02-07-2005, 08:38 PM
Nice lifting there. Just wondering what height and weight are you at?

Alex.V
02-07-2005, 10:11 PM
I'd ask where you've been, but that'd be nosy.





Where you been?

Pup
02-08-2005, 08:12 AM
Teh J3ff...gracias mi amigo.

Andy...i'm 5'7 and 210lbs

Alex...a few life altering changes and i decided to come back to WBB, at some point PM me your phone number so we can catch up, i know you're never online so AIM would be an exercise in futility.

Focused70
02-08-2005, 09:32 AM
Now if only Saturday Fever would come back, then all would be complete. ;)

Stash

Relentless
02-08-2005, 09:37 AM
Now if only Saturday Fever would come back, then all would be complete. ;)

Stash

Bite your tongue! :D

Oh, and good to see ya lifting/posting in the journal, pup. :)

Pup
02-08-2005, 06:07 PM
Stash...LMAO

Callahan...thnx bro

Teh Training
BB curl 105x4, x4
Alt Db curl 40x6, x6
Cable curl 50x6
Tricep pushdowns (double pulley) 140x6, x6
Skullz 85x6, x6
Kickbacks 25x6

Teh Diet
M1-2 egg sammiches (read yesterdays ingredients)
M2-8oz lean smoked sausage
M3-16oz hood LC milk, 2 scoops whey, 2tbsp honey (pwo)
M4-6oz steak, 2oz dreamfields spaghetti
M5-3 egg omelette

Teh Other Stuff

Uh yea...the kickbacks...i'm trying to follow the max-ot plan to the letter (of course i forgot to do forearms, i'll add those tomorrow on end of shoulder/trap workout) so that's the reason for the fu-fu exercise, I'm sure when Pete reads this i will suffer numerous insults for doing a gay exercise. Other than that, a solid session, diet is on point, so all is well.

neartaigh
02-09-2005, 09:33 AM
Well, at least you called it....kickbacks ARE foo-foo. And I`m just a candy-ass myself, so I should know. ;)

And, no sweat on the forearms...you need to give your calves some time to catch up to them anyway, babe. ;)

Nice workout though. And those egg sammies sound yuuummmm. *wonders whether it`s possible to make an egg mcmuffin exclusively out of fat and protien...maybe not...lol.*

ElPietro
02-09-2005, 09:44 AM
LMAO at kickbacks! Clearly Rob is not back, it's some gay imposter, Powermatt maybe? :D

Don't forget your pink headband when you go to the gym you fruit loop!

neartaigh
02-09-2005, 10:09 AM
LMAO at kickbacks! Clearly Rob is not back, it's some gay imposter, Powermatt maybe? :D

Don't forget your pink headband when you go to the gym you fruit loop!

Despite the kickbacks...Rob is most certainly NOT gay. :p

ElPietro
02-09-2005, 11:25 AM
Well he's at least bi, he hits on me all the time! :swear:

neartaigh
02-09-2005, 11:42 AM
Well he's at least bi, he hits on me all the time! :swear:

I`m pretty damn sure he`s not bi either...Perhaps the confusion isn`t with Rob`s sexual preference, but with your gender identification? :eek:

Severed Ties
02-09-2005, 11:49 AM
Great to see you back Rob...dam 210 you've certainly been bulking since you left.


Ry

kimpy225
02-09-2005, 12:07 PM
pffft. newbie :ninja:

Pup
02-09-2005, 04:11 PM
'Cesco...didn't see your post m8...my msn doesn't work anymore...i've got ICQ and AIM.

Pete...blow me

Hotness...thnx for the back-up darlin

Ry...i'm also b/w 18 and 20%...i'm clipping friday so i'll know for sure, after this cut i'd like to be 185 and sub 6%.

Kimpy...newbie eh *ULTRATURBONINJACHOP*...I got yer newbie ;)

On to business...

Teh Training
Smith Military press 135x6, 145x6
Seated db press 60x6, 60x6
Lateral raise 40x5
BB shrugs *double overhand* 265x6, x5 (my grip is roughly that of a small russian girl with epilepsy, if you don't know any small russian epileptics, just insert Pete)
Upright Rows 135x4, x4

Teh Cardio
20 min on bike

Teh Food
M1-2 egg sammiches
M2-shake
M3-shake w/dextrose (pwo)
M4-8oz lean smoked sausage, 1 can green beans
M5-2oz dreamfields, 2 chicken breasts, 1/2 cup bake mix
M6-handful of mixed nuts

Teh Other stuff

Solid session, no shoulder pain today, so that's a definite plus. Diet is still doing good, so no complaints there. School work is starting to get a bit more intense, so this weekend will be mostly training, eating and writing exam study guides.

Peace

Hatred
02-09-2005, 04:33 PM
Greetings.

Pup
02-09-2005, 04:45 PM
Hola Senor Nevermore...welcome to my journal...make yourself at home...my servant Budiak shall be here around 7pm eastern time to serve drinks.

Hatred
02-09-2005, 05:22 PM
It's 7:21 here and I am drinkless.
He is apparently a glutton for punishment.
<uncloaks Dildo Nunchukus>

WillKuenzel
02-09-2005, 05:29 PM
Where did you come from?

Where ever, glad you're back!

Pup
02-09-2005, 05:54 PM
Nevermore...make sure you hit him once for me.

Will...sup buddy :)

Pup
02-10-2005, 02:24 PM
Teh Training
Deads, 3 warmups, 405x6, 425x6
good mornings 135x5, 155x5
v-bar pull-downs 180x6, 200x5
neutral grip pull-ups bwx5, x5

Teh Diet
M1-2 egg sammiches
M2-8oz lean smoked sausage, 1 can green beans
M3-2oz dreamfields spaghetti, 1/2 cup lc marinara, 6oz beef brisket
M4-M6 post later

Teh other stuff

God it feels good to lift heavy again. The deads were smooth as hell, i think i could probably pull b/w 475-495 for a single right now. I'm also considering moving more towards pure strength training and little bit less on bodybuilding dominant training (hear that Isaac). The diet has been decent all week, don't feel like such a douche bag due to lack of will power. But saturday's refeed is still looking good ;)

I'm hoping to have ST help me with the diet, as my old stuff doesn't seem to work and i have to figure out something with these ravenous food cravings.

peace

ElPietro
02-10-2005, 02:28 PM
At 425x6 I'm surprised you can't get over 5 plates man. When's the last time you maxed?

ectx
02-10-2005, 02:41 PM
When'd you injure the shoulder, Rob? Must be an epidemic around here.

Pup
02-10-2005, 02:51 PM
Pete...not since last summer.

Rene...last summer...but certain movements still bother it like shoulder presses and upright rows.

Saint Patrick
02-10-2005, 03:10 PM
Nice Deadlifts man, diet looking solid.

briancurran01
02-11-2005, 08:12 PM
nice work on the deads man...looking strong...i hope to get to that level....some day :)

Isaac Wilkins
02-12-2005, 07:32 AM
Who knows? You might actually get bigger and stronger when you stop lifting like a poofka.

That'd be a sight to see.

Pup
02-12-2005, 07:39 AM
Who knows? You might actually get bigger and stronger when you stop lifting like a poofka.

That'd be a sight to see.

Yea yea...kiss my royal irish ass.

BTW...i think that it's time that you and i did a little friendly competition...raw weight, no factoring for you outweighing me by 40lbs...loser buys the other a case of really good beer.

Isaac Wilkins
02-12-2005, 08:07 AM
What type of competition are you contemplating?

Total number, improvement, bruising of Rene's ego?

Pup
02-12-2005, 08:38 AM
Well...seeing as insulting Rene is something we both do so well that it would be hard to develop a scientific way of measuring...i propose a competition in improvement.

Since this first cycle of Westside is 12 weeks and that coincides with me going to see Jen for her graduation...i could have her take pics of whatever lift(s) we decide to compete in. The big three would be a pain in the ass, but a deadlift competition would work quite well. At the end of said competition...we each have our girlfriends take pic of max deadlift for verification...he who has the higher rate of increase in teh deadlift is the winner of the case of beer.

Isaac Wilkins
02-12-2005, 08:52 AM
That sounds fair. I think we should open it up to more people so that we can get more beer. I've been pretty squat-focused lately, but hell, I can work more on deads.

rookiebldr
02-12-2005, 09:36 AM
Bruising Rene's ego... lmfao...I'm up for that, for sure.

ElPietro
02-12-2005, 09:36 AM
My max right now is 315 on deadlifts, can I compete?

Pup
02-12-2005, 09:43 AM
Well...i am up for an open competition i guess. The main stipulation is that the lift at the end has to be photographed. I would also propose the BS filter: anyone who competes must have an initial known 1rm. None of this going from 315 to 495 on the deadlift in 12 weeks nonsense. We set an end date for the competition, combatants must complete the lift either 3 days before, the day of, or 3 days after the end date.

Note: i posted the BS rule just as pete was posting his BS max of 315...thus we are changing the BS rule to the ElPietro rule.

rookiebldr
02-12-2005, 09:46 AM
So you're saying it must be from your previous recorded max to a new max?

Pup
02-12-2005, 09:48 AM
That is correct Jeff...a current max weight (within reason, not like a max from 6 months ago) to a new max weight in 12 weeks.

Isaac Wilkins
02-12-2005, 09:50 AM
That sounds fair. I'm going to throw my tested 1RM in the ring as 525. I'm not sure I could hit that now as it's been a long time since I've deadlifted, but rather than start off the cycle deadlifting, I'll just use that.

See, I'm even giving some of you little girls an advantage.

Realistically it's going to be harder from me to go from 525 to 555 than it will be for some of the newer trainers to go from 365 to 425 or so, but hell, why not?

rookiebldr
02-12-2005, 09:53 AM
Ah, so the fact I missed 365 last time with Pete means I can start below that and not my 405 from Jan a year ago. Cool!

Pup
02-12-2005, 09:55 AM
Well...my first 3 week cycle of deads is the first phase of WSB for me...so i can either post my current 1rm that will be this week or put up what i hit at the end of the three week cycle...whatever y'all think is fair.

Isaac Wilkins
02-12-2005, 09:59 AM
Ah, so the fact I missed 365 last time with Pete means I can start below that and not my 405 from Jan a year ago. Cool!

lol

Bastard. I'm using my all-time high. *grumble*

Pup
02-12-2005, 10:01 AM
I think we need a lawyer to get through all the bull****...and i just happen to know one.

neartaigh
02-12-2005, 12:16 PM
I think we need a lawyer to get through all the bull****...and i just happen to know one.

You rang? *pulls out contract-writing materials* :ninja:

neartaigh
02-12-2005, 12:40 PM
most girls I meet, I cant meet, because they are so bothered by a psycho ex-boyfriend that needs to be executed.-courtesy of Rock

Uhh....what are you trying to say? *scratches head*

Pup
02-12-2005, 04:00 PM
I'm not trying to say anything...Rock said it...but i thought it was hillarious.

Canadian Crippler
02-12-2005, 04:00 PM
265, maxed today. I hope you're all ready to get p00ned by a 16 year old :p.

Pup
02-12-2005, 04:02 PM
265...this is a deadlift contest...not bench press ;)

JustinF
02-13-2005, 01:08 PM
Good to see ya back posting, Rob.

Pup
02-14-2005, 03:37 PM
Justin...good to be back bro

Teh Training
Bench 45x5, 135x3, 185x3, 225x2, 245x2, 265x1, 275x.75 (spotter gave two finger touch at sticking point)
HS Pulldowns 2ppsx6, 2pps+10x6, 2ppsx25x4
BB curl 105x5, 105x5, 104x5
Skullz 85x6, 95x6, 105x4

Teh HIIT
5 min warmup, 5 intervals, 2 min cooldown

Teh Food
M1-7oz lean smoked sausage, 2 english muffins
M2-16oz Hood LC milk, 2 scoops protein
M3-16oz Hood LC milk, 2 scoops protein, 2tbsp honey (pwo)
M4-5oz NY strip, 2oz ww pasta, 1/2 cup sauce
M5-8oz ground beef, 2 slices wheat toast, 1 bag popcorn
Totals 276.5p/68.5f/188c/2474.5kcals

Teh other stuff
Decent day of training, my flat bench blows, but the other stuff went well. HIIT felt good, intensity was solid. Diet has been good so far, although the customized protein powder i got tastes like ass, last time i buy from that company.

Pup
02-15-2005, 06:23 PM
Teh Training
Box squats 185, 8 sets of 2 (30 sec rest b/w sets)
Leg press 7ppsx6, 8ppsx6, 9ppsx6
Calf press 5ppsx6, 3 sets
S-L leg ext. 120x6, 130x6, 140x6

Teh food
M1-7oz lean smoked sausage, 2 english muffins
M2-16oz hood milk, 2 scoops protein, 2 tbsp honey
M3-1 piece lasagna (homemade)
M4-16oz hood milk, 2 scoops protein
M5-5oz NY strip, 2 english muffins
TTLS 264.5p/66f/177c/2441kcals

Peace

Canadian Crippler
02-15-2005, 06:48 PM
Are you bulking or cutting ATM?

Pup
02-15-2005, 06:51 PM
Cutting...if i had to bulk on 2400kcals i'd shoot myself.

rookiebldr
02-15-2005, 07:01 PM
Solid leg day, Rob. Damn that's a lot of squats!

Pup
02-17-2005, 03:53 PM
Jeff...my quads were teh p@in.

Teh Training
Speed bench, 9 sets of 3, 165lbs (wide, standard, neutral)
Leg Curls 120x6, 130x6, 140x6
Upright rows 95x6, 3 sets
Shrugs 265x6 (double overhand), 3 sets
Static holds 315x15 seconds

Teh food
M1-1 cup oats, 1 cup hood lc, 1tbsp pb
M2-pwo shake
M3-6oz chicken, 1 toasted hamburger bun, 2 slices whole grain toast
M4-M6...no f'n clue yet

Teh other stuff
Great session, speed bench was great. Shoulder was a lil twingy, so i put off military press til tomorrow. My arms feel like ****ing pincushions after my doctor's appointment...the lady couldn't hit my vein on the right arm after 3 tries...so then she butterflied my left arm and finally hit it.

Canadian Crippler
02-17-2005, 10:30 PM
What does your regular BB Bench look like? Nice session there.

Pup
02-18-2005, 05:27 PM
CC...i missed at 285 last week...so somewhere around there.

Teh Training
Deads 225x3, 315x3, 405x1, 455x1, 475x1, 500xmiss
GMs 155x6, 3 sets
Smith Military press 195x4, 3 sets

Teh Food
M1-2 oat bran pancakes, 1/2 cup ricotta
M2-1 piece lasagna
M3-*dinner with mom* chicken and dumplings, 2 corn muffins, 1/2 cup green beans, 1/2 cup apple sauce (i'm going to assume this was like 800kcals)
M4-M5...no f'n clue

Teh other stuff
A bummer i didn't hit the 500, but in 2 weeks i'll nail that ****er. Didn't get to do HIIT today because i was in a hurry, had to help out my brother-in-law then take mom shoppin, that latter wasn't so bad cause i got fed, some new jeans and LOTR Return of the King for my PS2.

peace y'all

Hatred
02-18-2005, 06:17 PM
food+new clothes+video games=:thumbup:

That should make up for you missing 500.

midee1
02-18-2005, 06:34 PM
Welcome back Pup. How's life been treatin ya? Noticed the new chicka. :thumbup:

rookiebldr
02-18-2005, 07:03 PM
475 is pretty sweet too, bro. Nice to see those number going up so fast.

Pup
02-21-2005, 03:34 PM
Nevermore...that game is off the hizzy...it even has cinematics from the movie.
Midee1...nice to see ya bro, its good to be back
Rooki3thug...495 will be my bitch soon enough.

Trainin
Bench 135x5, 185x3, 225x3, 245x2, 265x1, 285x1, 295x1
HS Pulldowns 2pps+25x6, 3 sets
BB curls 105x5, 3 sets
Skulls 95x6, 3 sets

Cardio (no, that's not a misprint)
20 min on bike, level 1, avg. 110rpm

Food
Post later

Other Stuff
Studying for midterms is going well, glad to have those done on wednesday. The 285 flew up on the bench, so as a matter of principle i had to go up, the 295 was very slow, spotter had his hand on it as a guide in case i dropped it, so not sure if we can count it...but definitely a new PR for this guy.

peace

rookiebldr
02-21-2005, 09:00 PM
Cardio for the lady. How sweet. ;)



Even better though is the 295!

Pup
02-23-2005, 04:59 PM
Jeff...don't make me bitch slap you.

Trainin
Speed bench 165x3, 9 sets (wide, standard narrow) 30 sec b/w sets
Smith Military press 195x5, 3 sets
Shrugs 285x6, 3 sets
Upright rows 105x6 3 sets

Cardio 16 min @ level 4, 105rpm avg.

Diet
Food was eaten...too lazy to post amounts and macros

Other stuff
Midterms went ok, Archaeology was a 94%, World Politics was a 94% on the MC portion, will find out essay grades when i get back from spring break. Criminology was meh, a good portion of the questions were from the last chapter, in which the prof really didn't stress so i studied a lot of **** that wasn't even tested...i'll be lucky if i got a 90%, probably closer to an 80%...damnit!

Hatred
02-23-2005, 05:22 PM
"food was eaten"...


j00 Bum.

Pup
02-24-2005, 05:13 PM
NM...yea yea

Trainin (i should be made to wear a skirt this session was so piss poor)
Deads 135x3, 225x3, 315x3, 405x2, 455x1, 485xmiss
Leg curl 160x6, 3 sets
Wrist curls 75x6, 3 sets
BB step-ups 95x6, 3 sets

Food (just for nevermore)
M1-2 Pupified Egg Mcmuffins
M2 (roughly 6 hours later) bbq pork on ww bread, cup of chili
M3-1 choc. pb protein bar, 1 bag popcorn
M4-M5...some kinda protein and fat

Other stuff...this session blew, i was tired, my food sucked today, an all around day of teh suck in the gym. Hopefully tomorrow will be a more energized session.

neartaigh
02-24-2005, 05:40 PM
Puppified egg mcmuffins. Niiice.

Pup
02-25-2005, 03:10 PM
Hotness...there is only 2 Ps in Pupified...not 3 ;)

Trainin
Box Squats 225x2, 8 sets, 30 sec b/w sets
Leg press 8ppsx6, 9ppsx6, 9ppsx6
Calf press 6ppsx6, 3 sets w/3 second pause on the bottom and 2 second pause at the top
S-L Leg extensions 170x6, 3 sets

Cardio
2 min warm-up, 5 intervals (avg 140rpm) 2 min cooldown

Diet
M1-2 Egg PupMuffins
M2-1 protein bar, handful of chex mix
M3-1 baked potato, 1oz cheese, 1 can turkey chili
M4-M6...no f'n clue

Other Stuff
Not a bad session...not bad at all. Lookin forward to leavin sunday, will be good to get outta town for a week and chill with teh chica. Also, am reading the second book in the Prince of Nothing series...if any of you enjoy Tolkien-ish fantasy fiction...i strongly suggest these books, the author is R. Scott Bakker...it has good violence, some graphic sex, and an overall asian religious theme (very buddhist in some of the ideology).

Peace y'all

Focused70
02-25-2005, 03:25 PM
What are egg pupmuffins? Dare I ask...

Stash

Pup
02-25-2005, 03:31 PM
Stash...my good friend...here is the recipe for the Egg PupMuffin:

2 whole grain english muffins
2 large eggs (cooked in spray...no damn butter)
2 slices lean ham
1oz cheese (i buy the bricks of velveeta and just weight it out when i slice it)

depending on the ham you buy...this is about a 500kcal meal, carbs are low GI

neartaigh
02-25-2005, 04:19 PM
Lookin forward to leavin sunday, will be good to get outta town for a week and chill with teh chica.

Teh chica is counting the hours.

Hatred
02-25-2005, 04:27 PM
AWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWW.

We need a cute and fuzzy Smiley in here.

sidenote: You need to formulate a protein based pastry pressed thin and wrapped in foil.
you can call them "Pup-tarts™"...<cymbal crash>

Pup
02-28-2005, 11:44 AM
Teh H0tness...:)
Josh...puptarts eh...i like it

Trainin
Bench 135x5, 185x3, 225x3, 255x2, 275x1, 305xmiss
Skulls 105x6, 3 sets
HS Pulldowns 2pps+25x5, 3 sets
BB curls 110x4, 3 sets

Cardio
6 intervals on bike (145rpm average)

Diet
M1-2 pupmuffins
M2-shredded beef, bean and rice burrito (pwo)
M3-protein shake
M4-10oz chicken breast, 2 slices wheat toast, 1 cider beer

Supplements
3 servings creatine
4 FOCs
50mg ephedrine (split into 2 doses)
400mg caffeine (split into 2 doses)

Other stuff
We got a bunch of snow here yesterday, not as much as back home though. Jen and i pretty much stayed in and watched movies...with the exception of a little trip to the liquor store.

Pup
03-02-2005, 07:20 AM
Yesterday's stuff (forgot to update)

Trainin
Box squats 225x2, 8 sets, 30 sec. b/w sets
Leg press 9ppsx6, 10ppsx6, 10ppsx6
SL Leg ext 120x6, 3 sets (machines never feel the same at a new gym)
Standing calf raises 200x6, 3 sets (2 sec pause at top, 3 second at bottom)

Diet
M1-3 blueberry pancakes
M2-Roast Beef sub (from cool little sub shop jen took me to)
M3-protein shake
M4-8oz salmon, 1 sweet potato, 1tbsp butter, 1/4 cup walnuts baked on salmon

Other stuff
good session, box squats were really fast, which felt awesome. Today we're going to do some sightseeing and i might do some cardio...my hammies and glutes are destroyed today...so we'll see.

Peace.

ElPietro
03-02-2005, 07:24 AM
:whazzup:

Miss Rezza
03-02-2005, 07:43 AM
Stash...my good friend...here is the recipe for the Egg PupMuffin:

2 whole grain english muffins
2 large eggs (cooked in spray...no damn butter)
2 slices lean ham
1oz cheese (i buy the bricks of velveeta and just weight it out when i slice it)



Damn Pup, i havent eaten much today..... and that just sounds too good!! :drooling: :drooling:





Hmmm, if only i had some english muffins, eggs, ham and cheese!! :(

Focused70
03-02-2005, 07:54 AM
275 on bench is nothing to sneeze at. Only 60 lbs. less than NoMore's personal best. :)

I had the opportunity to get some Egg NotPupfins this morning but had to pass.

Stash

Pup
03-02-2005, 07:58 AM
la Pietra...lookin forward to the arnold bro?

re-re...they are damn good

Stash...i hit 295 last week...so only 40lbs away from his max...but 335 is still a good ways off.

ElPietro
03-02-2005, 08:05 AM
You should be coming foo. Now I have nobody to hit on when drunk. Chase is already taken. :(

neartaigh
03-02-2005, 08:19 AM
You should be coming foo. Now I have nobody to hit on when drunk. Chase is already taken. :(

Mine. Back off.

ElPietro
03-02-2005, 09:08 AM
I'll thumb wrestle you for him! Bring it! :cool:

Pup
03-07-2005, 04:51 PM
*blows dust off journal*

Jen and Pete...my money is on Jen.

Training
Inclines 135x5, 185x3, 225x2, 245x2, 265x2, 285x.75 (spotter touch at sticking point)
Reverse cgbp 225x5, 3 sets
Skullz 105x5, 115x4, 115x3
Shrugs 305x5, 3 sets
Curl-grip chins bwx5, 3 sets

Cardio
5 intervals at level 8 (meh, need to do this around level 4 so i can actually keep up my speed)

Food
M1-3 eggs, 3 strips bacon
M2-3 egg omelette
M3-8oz lean smoked sausage, 1 can green beans
M4-M5 not sure yet

Other stuff
The return trip from Jen's was the trip from hell. I missed my initial flight, then the next flight was delayed 90 minutes, so i didn't leave til 9pm, we touched down as my connecting flight to flint was leaving...so i had to stay the night in detroit...needless to say i was not pleased. It was a great spring break though, Jen and i did some cool stuff, trained a good bit and even logged some "cuddle time" on the couch watching movies, so not a bad way to spend my spring break.

Built
03-07-2005, 05:58 PM
Hmmm. Cuddle time. Is THAT what the kids are calling it these days...

Pup
03-07-2005, 06:07 PM
Hmmm. Cuddle time. Is THAT what the kids are calling it these days...

Well...the cuddling on the couch did actually occur. Although "THAT" may have been motivated by said cuddling on couch :)

...I can say no more.

:whip:

ectx
03-07-2005, 06:35 PM
journal porn tease!

neartaigh
03-08-2005, 02:43 PM
Gotta keep some stuff sacred..... ;)

galileo
03-08-2005, 04:07 PM
Poop McMuffins sound orgasmic.

Pup
03-08-2005, 06:17 PM
Rene...shush
Jen...wr0d to that
G-money...its Pup, not Poop...do not defile the name of my creation

Trainin
Squat 135x5, 225x5, 315x2, 335x2, 365x1, 385x1
RDL 275x4, 3 sets
S-L Leg Ext. 150x6, 3 sets
Hyperextensions bwx6, 3 sets
Static DB holds, 110lb dbell, 1st set 30 seconds, 2nd set 15 seconds

Diet
M1-bacon and cheese omelette
M2-4 scoops ICE (during workout)
M3-2 chicken breasts, 1/2 cup cheese
M4-low carb protein bar
M5-8oz lean smoked sausage, 1 can green beans

Other stuff
A pretty decent session, i can't complain. On the "real life" front, the State Rep's secretary called and left me a message today while i was at school to call the office, i had inquired about a possible internship a month ago, so maybe i'll be hooking something up, this can only help my career.

peace

Pup
03-09-2005, 04:40 PM
Training
N/A

Cardio
20 min on bike, Level 3, 95rpm avg.
15 min on treadmill, 5 degree incline, 3mph

Food
M1-8oz lean smoked sausage, 6 strips bacon
M2-low carb protein bar
M3-1 pack sunflower seeds
M4-4 scoops ICE during workout
M5-8oz lean smoked sausage, 1 can green beans
M6-12oz chicken, 1/2 cup shredded cheese, maybe some SF jello

Other Stuff
Classes are done for the week, so the rest of the week is reading and goofing off. Talked to the secretary today, looks like barring any scheduling conflicts, i've got the internship. Tomorrow Mom and I are going to look at a new house she's thinking of buying.

Peace

galileo
03-09-2005, 06:51 PM
I hate winter.

Pup
03-11-2005, 05:06 PM
Gal...i'm not a big fan myself, but then again i do like where i live when the weather isn't so nasty, so its a love/hate relationship.

Training (Depletion workout Bitches)
Box squats 245x2, 6 sets (30 sec b/w)
Speed bench 185x3, 6 sets (w, m, n, w, m, n)
*start of depletion work*
Machine shoulder press 140x12, 140x12
Vertical chest press 120x12, 120x12
Machine preacher curls 60x12, 60x9
Vbar pulldowns 140x12, 140x10
Leg ext 210x12, 210x12
Leg curl 100x12, 100x12
Tricep pushdown 60x12, 60x12
DB Shrugs 100x12, 100x12
Calf raises 135x12, 135x12

Diet
M1-8oz smoked sausage
M2-1 can tuna, 1tbsp mayo
M3-1 bacon cheeseburger (no bun), 1 cup green beans, 1 mini bag pork rinds
*start of carbload*
M4-1 can fat free bbq pringles
M5-M6 not sure yet, rest assured it will taste good

Other ****
Took John (mom's former boyfriend now friend) to VA hospital today, did some grocery shopping. Depletion workout was excellent, got to see an old friend in there tonight, she wants to compete this fall, so i may be doing up a diet for her (she just had a kid last summer). When i got home i got the depressing news from Mom that Dad called from Hawaii to say that his back went completely numb and they are flying home tomorrow and Dad is going in for surgery next week, this is not cool, spinal surgery scares me. Those of you who are religious, please say a prayer that it all works out for him.

Peace

getfit
03-11-2005, 06:17 PM
i'm sorry to hear that pup! my prayers for your dad :)

ElPietro
03-11-2005, 07:56 PM
I'm not religious, but I hope everything goes well with the surgery. You seem to come from good stock my friend, so I'm sure your dad will pull through just fine.

Hope to hear back soon with news that everything is fine.

galileo
03-11-2005, 08:06 PM
Your dad's in my prayers, Pup. I got your back!

midee1
03-12-2005, 05:05 AM
I'm not religious, but I hope everything goes well with the surgery. You seem to come from good stock my friend, so I'm sure your dad will pull through just fine.

Hope to hear back soon with news that everything is fine.


:withstupi I will keep him in my thoughts and have my son put him on the prayer list at his church.

tholian8
03-12-2005, 06:11 AM
I will keep your dad in my thoughts. Hope it all goes well.

kimpy225
03-14-2005, 04:23 PM
aw i hope everything goes well!
i hope its all going great for you as well, ninja *hugs*

Focused70
03-14-2005, 04:35 PM
The Force will be with you....always. :thumbup:

Stash

Pup
03-14-2005, 04:38 PM
Sylvia, Pete, Christian, Midee1, Tholian and Kimpy...thanks everyone, i really appreciate the well wishes and i'll keep everyone posted on Dad's progress.

Trainin
Inclines 135x5, 185x5, 225x2, 245x2, 265x2, 285xmiss (stuck at the break point again)
V-bar pulldowns 160x6, 170x6, 180x6
BB curl 85x6, 3 sets
Shrugs 325x6, 3 sets
Pushdowns 80x6, 90x6, 100x6

Cardio 15 min on bike, level 2, 100rpm avg.

Food
M1-2 slices zero carb bread, 4oz breakfast sausage, 1oz cheese
M2-1 can tuna, 1tbsp mayo
M3-56g pork rinds
M4-4 scoops ice (during workout)
M5-6oz lean smoked sausage, 1 cup sf jello
M6-not sure yet

Other stuff
Stressful week, i'll be glad when the stuff with dad is taken care of. I'm going down to see my best friends this weekend and get really hammered, i havn't done that in a while and i could use it.

Pup
03-14-2005, 04:40 PM
Stash...you simulposted me...thanks for the support bro.

Miss Rezza
03-14-2005, 05:55 PM
Check out my new sig.....


:D

tholian8
03-14-2005, 06:10 PM
2 slices zero carb bread

There is such a thing? Whence comes this wondrous food?

Pup
03-14-2005, 06:43 PM
Rezza...i'm honored *btw, the fact that you completely acknowledge that the Irish did in fact conquer the world makes you even more awesome* :cool:

Tholian...yes there is, i buy it from my local low carb shop, 1 slice=1g fat/7g carbs/7g fiber and 6g of protein...so the net carbs are zero and you get some fiber in the diet. Its made by a company called controlled carb gourmet.

Canadian Crippler
03-14-2005, 06:47 PM
Pup inclines are looking just awesome. Hope everything goes well with your dad.

Focused70
03-14-2005, 07:58 PM
*btw, the fact that you completely acknowledge that the Irish did in fact conquer the world makes you even more awesome* :cool:

Yes...they conquered the world....






















....with potatoes!

The uber carb, amen. :p

Stash

Miss Rezza
03-15-2005, 05:55 AM
Rezza...i'm honored *btw, the fact that you completely acknowledge that the Irish did in fact conquer the world makes you even more awesome* :cool:


;)

Pup
03-15-2005, 06:25 PM
CC...thnx bro, appreciate that.
Stash...amen to that my friend.
Rezza...*flex*

Trainin
Squat 135x5, 225x5, 315x3, 335x1, 355x1, 375x1, 395x1
RDL 275x5, 3 sets
S-L leg ext 170x6, 3 sets
Hyperextensions +25x6, 3 sets

Food
M1-4 slices no carb bread, 3oz canadian bacon, 2 eggs, 1oz cheese
M2-4 scoops ICE
M3-pack of almonds
M4-protein bar
M5-8oz ground sirloin, 1oz cheese
M6-mini cheesecake, sf jello, maybe a few strips of bacon

Other stuff
Great session today, i blew the 395 out of the hole, i got at least another 20-30lbs in me w/o wraps, next week is last week of squats before i go to rack pulls, so i will be going til i fail. Dad goes under the knife on thursday, so keep him in your thoughts. Diet is getting easier...late night cravings still...but i've been able to keep them at bay with sf jello.

neartaigh
03-15-2005, 09:11 PM
Squats look great Rob!! But then, I knew you had it in you....

Gotta love a man with some quality hip flexors. ;)

Pup
03-21-2005, 04:52 PM
teh H0tness...thnx darlin :)

Trainin
Inclines 135x5, 185x5, 225x3, 245x2, 265x1, 280x1
DB curls 30x6, 35x6, 40x5
Reverse cgbp 225x5, 235x5, 245x4
wide grip pulldowns 180x5, 190x5, 200x5

Cardio
10 min on elliptical (i hate this damn thing, but missy was calling me a pussy, so i had to)
10 min on bike

Diet
M1-4oz sausage, 1oz cheese
M2-protein shake
M3-4 scoops ice
M4-8oz smoked sausage, 2oz cheese
M5-not sure yet
Kcals should end up between 2300-2500

Other stuff
School is hectic as hell right now, papers coming up, trying to plan my fall schedule (which they are trying to screw me on) and the convention in St. Louis...blah. Lost a friend from high school saturday, she died in a car accident and was pregnant...please keep her in your thoughts. Dad is on the mend...he's back home now, a little sore but the surgery went very well.

peace

getfit
03-21-2005, 04:57 PM
sorry to hear about your friend rob awwww! that's sad :(

good to hear things are going well for your dad :)

yes and listen to the misses ;) great session

Built
03-21-2005, 04:59 PM
OMG!

I'm so sorry about your high-school pal. That's TERRIBLY sad.

Glad your father is on the mend hon.

<big hug>

midee1
03-21-2005, 05:49 PM
Pup- I feel your pain. I lost a good friend last sunday. Massive heart attack. I wish I had some words to offer.

The bright side is your dad is doing better. That's great. :thumbup:

rookiebldr
03-22-2005, 03:03 PM
Rob, just getting caught up on your journal. Glad to hear that things went well with your dad. And sessions are looking ace.

Will that be jager or guiness you'd be downing this weekend?

Pup
03-22-2005, 06:40 PM
Sylvia...thank you :)
Built...thnx darlin, funeral is thursday, 22 year old girl who was pregnant, this should not be a pleasant experience
Midee1...thanks, my condolences on your friend
Jeff...gracias mi amigo...no drinkin this weekend, last weekend was rough

Trainin
Box squats 245x2, 8 sets, 30sec b/w sets
SLDL 285x4, 3 sets
Hyperextensions, bwx10, 3 sets
Leg curl 140x6, 150x6, 160x6

Diet
M1-8oz lean smoked sausage
M2-5oz breakfast sausage, 1oz cheese
M3-protein bar, energy drink
M4-pack of smoked almonds
M5-6oz chicken, 2oz cheese

Other stuff
Nothing exciting today.

peace

rookiebldr
03-22-2005, 10:04 PM
I've been away too long and missed the drinking. :(

galileo
03-23-2005, 07:55 PM
Quit being so strong.

Pup
03-24-2005, 04:19 PM
Jeff...it happens, glad you had a good time in florida.

Christian...what can ya do, i walk into the gym, the biggest iron in the place calls to me, its like we are bonded by the fabric of the cosmos, lifting heavy **** is just what i do :)

Trainin
Speed bench, 185lbs, 9 sets of 3 (wide, medium narrow), 1min b/w sets
Shrugs 335x6, 3 sets
Wrist curls 65x10, 3 sets
Neutral grip pull-ups bwx5, +25x5, +35x4

Cardio 20 min on elliptical trainer, level 2

Diet
Not worth posting, but with the stress of the days events, i'll be lucky to hit 1200kcals today.

Other stuff
As i had anticipated, the funeral was very difficult to sit through, there were probably 200 people there, about 50 of my friends from high school attended, it pains me that the only times we can all get together is when we have to bury someone...i hope someone gets married soon so we can all get drunk and remember the good things in life instead of so much pain and sadness that we'll never get to see our friend again. Considering my state of mind, i was pleased with my workout, moved some decent weights and Melissa was there cracking jokes to take my mind off of things.

Peace

neartaigh
03-24-2005, 05:50 PM
I`m so sorry about your friend. And I hope that something good DOES happen to bring all your friends together again soon. Death should never be the sole reason to reunite with old friends.

Try not to get too introspective...and for pete`s sake, eat something!!!

Nice workout btw.

YoBrickWall
03-25-2005, 05:29 PM
Pup- i was called about the news and was very sick to my stomache. Seem like evrytime we turn around something bad happens in our small town

YBW

Pup
03-28-2005, 04:36 PM
H0tness...thnx darlin
YBW...it never fails man, that was one rough funeral, so young and so full of promise, just isn't fair

(Friday's workout)
Squats 135x5, 225x5, 335x2, 355x1, 385x1, 405x1
SL leg ext 190x6, 3 sets
Calf press 6ppsx15, 3 sets

cardio 20 min on elliptical

Today's session
Reverse CGBP 135x5, 185x3, 225x2, 245x1, 265x1, 275x1
Dips bwx6, +25x6, +45x6
db curl 30x6, 35x6, 40x6
v-bar pulldowns 180x6, 190x6, 200x4

Cardio
20 min on elliptical
20 min on treadmill

Diet
M1-2 eggs, 2 slices no carb toast, 5 strips bacon
M2-1 pack almonds
M3-1 pack almonds
M4-4 scoops ICE
M5-6oz lean smoked sausage, 1 zero carb pita
M6-M7...hell if i know

Other stuff
School is still trying to **** me on the scheduling, wednesday i'm going to the dean. Tomorrow is a test in archaelogy, shouldn't be too difficult. Today's session was great, i felt really strong. The cardio wasn't bad, the slave driver was kicking my ass today, couldn't let her get ahead of me.

getfit
03-28-2005, 04:55 PM
sweet session rob!

good luck with all the work you're doing

neartaigh- you have yourself a very nice man my girl! keep him! :) :)

Pup
03-29-2005, 06:18 PM
Sylvia...thanks darlin, the test went pretty well today, i'd guess no lower than 90% :)

Trainin
Box squats 255x2, 8 sets, 30 sec b/w sets
RDL 285x5, 3 sets
Hyperextensions bwx10, 3 sets
Static squats 30x30 sec, 40x26sec, 50x25sec

Food
M1-2 whites, 1 egg, 5 strips bacon, 1oz cheese
M2-1 pack gummi worms (PWO)
M3-10.5oz chicken, 1/4 cup low carb italian baking mix, 2tbsp enova oil
M4-protein bar
M5-6oz roast, 2 cups SF jello
M6-not sure yet

Other stuff
Test went well today, i missed a couple of the multiple choice questions, but i'm confident i got an A. Training was brutal, that smartass Doug said he had a nice little hip exercise for me, when i got done with those damn static squats i couldn't move, i'm so sore i probably couldn't even have sex, which is a goddamn greek tragedy.

neartaigh
03-29-2005, 06:22 PM
i'm so sore i probably couldn't even have sex, which is a goddamn greek tragedy.


:omg:

galileo
03-29-2005, 06:33 PM
A Greek tragedy would be you being unable to have gay sex.

Pup
03-29-2005, 06:38 PM
A Greek tragedy would be you being unable to have gay sex.

You have me confused with someone else (perhaps its Rene), i'm quite straight.

heathj
03-29-2005, 06:40 PM
Welcome back...(delayed, yes I know)

I am back to some extent also. School seems to have me online more often. Good luck on the cut...I'm trying to get to single digits as well.

galileo
03-29-2005, 06:42 PM
You have me confused with someone else (perhaps its Rene), i'm quite straight.

Wait, wait...you get straight when you think about Rene?

rookiebldr
03-29-2005, 06:44 PM
... the test went pretty well today, i guessed no lower than 90%

:eek:

Focused70
03-30-2005, 10:48 AM
You have me confused with someone else (perhaps its Rene), i'm quite straight.

:lurk:

Stash

Pup
04-01-2005, 03:28 PM
Heath...thnx, you too
G-money...if you were gay and had to choose b/w Rene and going str8, you'd probably go str8.
Rookie-pimp...if i got lower than 90% i'll be tossing chairs
Stash...is that popcorn buttered

Yesterday's workout
Speed bench 185x3, 9 sets
Shrugs 355x6, 3 sets
Preacher curl 65x6, 85x6, 105x5
Wrist curls 95x6, 3 sets

cardio...20 min on stair climber

Today's workout
Good mornings 135x5, 185x5, 225x3, 255x3, 275x2, 315x1, 335x1, 355x1 *ouch*
S-L leg ext 190x6, 3 sets
Leg press 7ppsx6, 8ppsx6, 9ppsx6
S-L Standing calf raises 30x10, 40x10, 50x10

That's all folks :)

getfit
04-01-2005, 03:34 PM
holy**** on the goodmornings rob nice work! :)

Miss Rezza
04-01-2005, 04:40 PM
:lurk:



:withstupi

LMAO @ pup and gal.


Oh, I should probably comment on your kick ass workouts.

.... oh, looks like i just did :thumbup:

YoBrickWall
04-01-2005, 04:59 PM
Pup- hey bro. howz the weatger back home? tell kim b. i seen a guy that looked just like him but with a full head of hair and what he would look like if he got fatter....are ya keeping everyone in line there?

YBW

Pup
04-01-2005, 05:02 PM
Pup- hey bro. howz the weatger back home? tell kim b. i seen a guy that looked just like him but with a full head of hair and what he would look like if he got fatter....are ya keeping everyone in line there?

YBW

Weather has been decent the last few days, its supposed to snow again at the end of next week, but i'll be in St. Louis then for a conference, so hopefully its gone when i get back.

I'll let Kim know.

It's hard to keep them all in line, but i do what i can.

Pup
04-01-2005, 05:03 PM
Sylvia and Rene...thnx ladies, all the kickass work y'all have been putting in lately has me motivated to kick it to another level :)

rookiebldr
04-01-2005, 05:13 PM
And it looks like you did, bro. Sweet sessions.

Pup
04-05-2005, 06:54 AM
Jeff...:)

Yesterday's session
Reverse CGBP 135x5, 185x3, 225x2, 245x1, 265x1, 285x.75 (sticking point)
dips +25x6, +35x6, +45x6
hammer curls 25x6, 30x6, 35x6
supported rows 90x6, 115x6, 135x6

Diet
about 2500kcals

JustinF
04-05-2005, 07:35 AM
Strong pressing mang!

Focused70
04-05-2005, 08:37 AM
2500 cal...

you're cutting right?

Impressive, wowza.

Stash

getfit
04-05-2005, 08:42 AM
Jeff...:)

Yesterday's session
Reverse CGBP 135x5, 185x3, 225x2, 245x1, 265x1, 285x.75 (sticking point)
dips +25x6, +35x6, +45x6
hammer curls 25x6, 30x6, 35x6
supported rows 90x6, 115x6, 135x6

Diet
about 2500kcals
:hello: :clap: looking good rob!

midee1
04-05-2005, 10:17 AM
Jeff...:)

Yesterday's session
Reverse CGBP 135x5, 185x3, 225x2, 245x1, 265x1, 285x.75 (sticking point)
dips +25x6, +35x6, +45x6
hammer curls 25x6, 30x6, 35x6
supported rows 90x6, 115x6, 135x6

Diet
about 2500kcals

I have nothing to say but :bow:

YoBrickWall
04-05-2005, 02:01 PM
Pup- is the plan for sept. still on? what about ben is he still up to it too?

YBW

Pup
04-05-2005, 06:50 PM
Justin...thnx man, i was so close on the 285, but the bar is a lil bent and it was rolling in my hands, so the spotter had to help me through the sticking point
Sylvia...thank you my dear :)
Midee1...gracias mi amigo
Stash...yea, cutting...thnx bro
YBW...so far yea, i'm having a bitch of a time cutting weight, but i'm workin on a few things to get it sorted...Ben is doing awesome, his 6-pack is almost out

neartaigh
04-06-2005, 09:19 AM
Reverse CGBP 135x5, 185x3, 225x2, 245x1, 265x1, 285x.75 (sticking point)
dips +25x6, +35x6, +45x6

Oh, you know how I like me some triceps. Nice job Rob!

Sorry I`ve been non-existant lately-- things are nuts. It`ll settle down in a couple months I hope. :)

YoBrickWall
04-06-2005, 10:20 AM
Pup- hope things get rolling bud. right now im so far ahead of myself. i mean ive really leaned out with min cardio so far and we got till sept. yet

YBW

Canadian Crippler
04-07-2005, 11:44 PM
**** man. 285 on reverse CGBP? :0. What's your regular bench 1RM?

Oh, what happened to your DL contest f00? I'm up more than 50lbs already :p.

Focused70
04-09-2005, 04:45 PM
I think talking to Yoda has been affecting my lifts. I mean, now I've started to set down the weight quietly when doing deadlifts. :)

Stash

Pup
04-10-2005, 06:45 PM
Jen...no worries, i know how it works, you'll be good to go come august
YBW...i'm not worried, i'm getting back in the cardio groove, reworking the diet a lil...you always look good man, damn old men and your superhuman metabolisms...lol
CC...flat bench is only 10-15lbs more, makes no damn sense, DL competition is still on as far as i know...but i'm getting back into dieting, so i might have to concede to Isaac before long.
Stash...the force is strong in you young Jedi, the Sith have no recourse against the Silent-Deadlifter (TM)

Pup
04-18-2005, 05:24 PM
*blows dust off journal*

Sorry y'all....been going through some stuff at school, back in the groove this week

UD 2.0 Depletion workout #1
2 cycles, 60 seconds between sets, 120 seconds between cycles
vertical chest press 100x3x12
seated shoulder press 100x3x12
tricep pushdowns 60x3x12
machine preacher curl 40x3x12
leg ext 150x3x12
leg curl 100x3x12
seated rows 100x3x12

cardio...15 min, 12 degree incline, 3.5mph

Food
M1-EAS low carb shake (100kcals)
M2-South Beach Diet chicken wrap (250kcals)
M3-preworkout creatine mix (10kcals)
M4-South beach diet frozen pizza ( 290kcals, crust is whole wheat, 15g of fiber)
M5-will be 2 slices wheat toast, 4 turkey meatballs, 1/2 cup low fat mushroom soup (400kcals)

Other stuff
First, you're probably wondering wtf is up with the SBD pre-packaged food...simple, its low cal, low carb, high fiber and virtually no prep. Cals were way too low...gonna try to average around 1200 on the depletion days.

As for the school stuff...its getting resolved, the Chair of my department is being a tool, but the Dean will sign my petition and after conferring with a faculty member, he contacted the Academic Vice President who is more than willing to override the chair...i guess somedays its good to have a 3.8gpa :)

peace

getfit
04-18-2005, 05:27 PM
*blows dust off journal*

Sorry y'all....been going through some stuff at school, back in the groove this week

UD 2.0 Depletion workout #1
2 cycles, 60 seconds between sets, 120 seconds between cycles
vertical chest press 100x3x12
seated shoulder press 100x3x12
tricep pushdowns 60x3x12
machine preacher curl 40x3x12
leg ext 150x3x12
leg curl 100x3x12
seated rows 100x3x12

cardio...15 min, 12 degree incline, 3.5mph

Food
M1-EAS low carb shake (100kcals)
M2-South Beach Diet chicken wrap (250kcals)
M3-preworkout creatine mix (10kcals)
M4-South beach diet frozen pizza ( 290kcals, crust is whole wheat, 15g of fiber)
M5-will be 2 slices wheat toast, 4 turkey meatballs, 1/2 cup low fat mushroom soup (400kcals)

Other stuff
First, you're probably wondering wtf is up with the SBD pre-packaged food...simple, its low cal, low carb, high fiber and virtually no prep. Cals were way too low...gonna try to average around 1200 on the depletion days.

As for the school stuff...its getting resolved, the Chair of my department is being a tool, but the Dean will sign my petition and after conferring with a faculty member, he contacted the Academic Vice President who is more than willing to override the chair...i guess somedays its good to have a 3.8gpa :)

peace

:hello: congrats on all your school as you put it ;) looking good rob:)

Pup
04-18-2005, 05:31 PM
Thanks Sylvia...i've been jumping through hoops trying to get this last class so i can graduate this summer, it feels good to know that doing it the right way actually means something to the administration.

YoBrickWall
04-18-2005, 05:50 PM
Pup-hiya bud. i see your doing the ol incline trick we use to do. reason for the 12% incline, is it cause the 15% treadmills all taken?

YBW

Pup
04-18-2005, 06:41 PM
YBW...the other ones were taken, so i got stuck using the one that only goes up to 12%

...i figured i'd give that a go though, since it really worked well dropping weight when we were prepping for the Traverse City show.

Miss Rezza
04-18-2005, 08:30 PM
gonna try to average around 1200 on the depletion days.



Sheesh!! :eek: Now that doesnt sound like very much fun.

Great to see you back in here updating this thing pup!

heathj
04-18-2005, 10:27 PM
saw the south beach diet sh*t, but never thought about using it. Few bucks per meal?

Pup
04-19-2005, 07:24 PM
Rene...not fun, but i miss my abs.
Heath...its a life saver for while i'm on campus.

Training
N/A

Cardio
6 sets of wind sprints, 30 seconds between sets

Diet
M1-1/2 pita, 1 can tuna, 2tbsp ff ranch
M2-SBD turkey club
M3-SBD chicken caesar wrap
M4-4 turkey meatballs, 1 slice toast, 1/2 cup marinara

Other Stuff
Wind sprints suck on depletion calories...meh. On the bright side, the weather was gorgeous today, so i took my friend Katy to play putt-putt, i escaped with a narrow 2 stroke victory, she fell apart the last 3 holes.

On the school front, the chair officially declined to sign my course petition...thus tomorrow i have the faculty member who wants to teach the course and the Dean sign my petition...then it will be passed on to the Academic VP. Bastard...if this were the middle ages, i'd challenge him to a duel and skewer his Napoleonic ass.

heathj
04-19-2005, 07:31 PM
after about 4 weeks on ud2 for me I was down to the time it took me to go from exercise to exercise and I do the whole thing without stopping more than 5 seconds. Takes me about 40-45 minutes to do a whole body of 3 sets per exercise, twice.

good luck...i hate wind sprints. tennis courts are really good for sprints back and forth.

getfit
04-19-2005, 07:37 PM
ahhhhhh rob does the putt-putt hehehe! ;)

getfit
04-20-2005, 12:32 AM
ahhhhhh rob does the putt-putt hehehe! ;)
i thought i would spice up the journal a little hehe! ;)

Pup
04-20-2005, 04:00 PM
Heath...i'm working towards supersetting stuff, just need to build up my cardiovascular endurance.
Sylvia...ROFL! You're a real peach darlin, i wonder if i could eat that salad with chopsticks.

Upper Body Depletion (2 rounds)
Flat DB flyes 20x3x12
Supported rows 70x3x12
Front DB raises 15x3x12
Lateral DB raises 15x3x12
Rope pushdowns 60x3x12
Straight bar cable curls 60x3x12

Food
M1-shake
M2-SBD chicken wrap
M3-pre workout creatine mix
M4-SBD pork and string beans
M5-4 turkey meatballs, 2 slices toast

peace

Focused70
04-20-2005, 04:54 PM
That four leaf clover must have worked wonders (pfft on teh guinness -- me and alcohol don't mix) because sore throat isn't as sore today as it was yesterday.

welp, depending on how things go tomorrow, I'll be hitting the gym in the morning for some silent deadlifts. it'll be interesting....I hope to god the squat rack isn't filled. it'll be my old stomping grounds in east midtown.

Stash

getfit
04-20-2005, 05:41 PM
Heath...i'm working towards supersetting stuff, just need to build up my cardiovascular endurance.
Sylvia...ROFL! You're a real peach darlin, i wonder if i could eat that salad with chopsticks.

Upper Body Depletion (2 rounds)
Flat DB flyes 20x3x12
Supported rows 70x3x12
Front DB raises 15x3x12
Lateral DB raises 15x3x12
Rope pushdowns 60x3x12
Straight bar cable curls 60x3x12

Food
(i'll put this up later on)

peace

:hello: you can always try to eat it it with chopsticks just pretend it's some large pieces of sushi! ;)

Pup
04-21-2005, 06:14 PM
Stash-ish...wr0d to that amigo, glad you're feeling better.
Sylvia...its just not the same darlin.

Tension Workout
Flat DB Bench 70x6, 2 sets SS w/Bent over BB rows 165x8, 2 sets
Incline DB bench 60x6, 2 sets SS w/DB rows 60x8, 2 sets
Rope pushdowns 100x10, 2 sets SS w/Rope curls 100x10, 2 sets
Leg ext 250x10, 4 sets SS w/leg curls 150x10, 4 sets
Seated shoulder press 120x10, 4 sets
Seated calf raises 135x12, 4 sets

Food
M1-3 turkey hot dogs
M2-SBD frozen pizza
M3-1/2 pita, 4 turkey meatballs
(774kcals)
M4-protein shake, banana (1 hr before training) (~220kcals)
M5-creatine mix (30 min before training) (10kcals)
M6-1 pint ff choc milk, 2 low fat pop tarts (PWO) (700kcals)
M7-gonna be 1 medium sweet potato, 2 low fat poptarts (560kcals)

note: i'm gonna try to hit the vinegar/lemon juice shots with every carb meal

Other stuff
Tension workout went pretty well, in and out in an hour. Carb euphoria is a beautiful thing, the depletion days were tolerable, so i can't bitch too much about being able to eat normal quantities of food for 3 days instead of the normal 1 day of relaxed eating on a more traditional cutting diet.

rookiebldr
04-21-2005, 09:22 PM
I really need to add the vinegar/lemon shots back into my postworkout meal. Nice session, rob.

YoBrickWall
04-22-2005, 08:02 PM
Pup- hey take a look in my journal and see what lilgreg wrote. LMAO.

YBW

Pup
04-25-2005, 05:07 PM
Jeff...wr0d
YBW...ha ha ha

Upper body Depletion
Chest press SS w/shoulder press 100x3x12, both exercises
Wide grip pulldowns 100x3x12
2 pulley pushdowns SS w/cable curls 100x3x12, both exercises
Incline DB press 40x3x12 SS w/Lateral raises 15x3x12
DB rows 50x3x12
Spider curls 15x3x12 SS w/kickbacks 15x3x12

Cardio
15 min @ 3.5mph and 15% incline

Diet
M1-shake
M2-SBD wrap
M3-SBD frozen pizza
M4-will be turkey breast, 2 slices wheat toast, 1 can green beans

Other stuff
Still no word back from the chair on latest proposal...i'm nearing my breaking point. Exams went very well today, probably Aced both of them. Depletion workout was awesome, did that and cardio in under an hour, which is pretty good for me. One exam tomorrow and one on Wednesday, with luck, i just may squeak out a 4.0.

peace y'all

getfit
04-25-2005, 05:09 PM
Jeff...wr0d
YBW...ha ha ha

Upper body Depletion
Chest press SS w/shoulder press 100x3x12, both exercises
Wide grip pulldowns 100x3x12
2 pulley pushdowns SS w/cable curls 100x3x12, both exercises
Incline DB press 40x3x12 SS w/Lateral raises 15x3x12
DB rows 50x3x12
Spider curls 15x3x12 SS w/kickbacks 15x3x12

Cardio
15 min @ 3.5mph and 15% incline

Diet
M1-shake
M2-SBD wrap
M3-SBD frozen pizza
M4-will be turkey breast, 2 slices wheat toast, 1 can green beans

Other stuff
Still no word back from the chair on latest proposal...i'm nearing my breaking point. Exams went very well today, probably Aced both of them. Depletion workout was awesome, did that and cardio in under an hour, which is pretty good for me. One exam tomorrow and one on Wednesday, with luck, i just may squeak out a 4.0.

peace y'all

oooooo :hello: i'm sure they'll get back to you soon rob! keep up all the good work! :)

Pup
04-26-2005, 05:08 PM
Sylvia...thnx darlin :)

Lower body Depletion (2 cycles)
Leg ext 210x3x12 SS w/Leg curl 110x3x12
Calf raises 135x3x12

Cardio
15 min, 15% incline, 3.5mph

Food
M1-shake
M2-SBD wrap
M3-SBD frozen pizza
M4-turkey breast, 2 slices toast, 1 can healthy choice soup

Other stuff
Diet and training were on point, getting used to the little amounts of food...3.5 days of it ain't so bad. Final exam in Archaeology was a breeze, at least a 94% if not higher.

Peace

getfit
04-26-2005, 05:19 PM
looking good rob! pizza eh ;)

good luck on the exam :)

galileo
04-27-2005, 07:32 AM
How're you enjoying UD2 so far?

Pup
04-28-2005, 05:41 PM
Sylvia...its South Beach Diet frozen pizza...the macros are killer for UD2...not exactly pizza hut if you know what i mean.

G-money...actually pretty well man, i'm 2lbs lighter before my tension workout than i was last week, noticeable reduction in bodyfat around the ribcage.

Tension Workout
(2 cycles)
flat db press 75x3x6
supported rows 135x3x6
cable curls 120x3x6
pushdowns 120x3x6
leg ext 250x3x6
leg curl 200x3x6
one-legged calf raise 60x3x6
machine shoulder press 150x3x6

Diet
M1-SBD wrap
M2-turkey breast on low carb tortilla
M3-shake, oat bar (1hr pre-workout)
M4-creatine mix (30 minutes pre-workout)
M5-34oz gatorade (pwo)
M6-M7 TBD

Other stuff
Finals are done! Training and diet went well, starting to get the hang of all this UD2 stuff. Had my meeting with Dean of Student Affairs today, he's going to mediate my case, so that's good news, should know by next tuesday if he's able to broker a deal.

Peace y'all

getfit
04-28-2005, 05:44 PM
congrats rob! on finishing with your finals!

and omg on 200x3x6 on leg curl! :)

galileo
04-28-2005, 06:26 PM
You stick to the low-end on your tension day, eh? I find it is much easier to lower the weight and go for higher reps. I feel less pukey~

Built
04-28-2005, 06:52 PM
YEAY! I'm so glad finals are over, hon!

Matt04
04-28-2005, 07:52 PM
hey man those sessions look intense, well done.

getfit
05-02-2005, 08:57 AM
hello! :) hope all is well rob!

Pup
05-02-2005, 07:21 PM
Sylvia...thnx darlin :)
Christian...i like going heavier.
Built...you and me both, thanks for stoppin in :)
Matt...thanks, they suck...but they do work
Sylvia...doin well darlin, was off partying this weekend with my bros...was good to get away, i did get in my power workout yesterday, as hungover as i was.

Upper body Depletion (2 cycles)
Vert. Chest Press 100x3x12 SS w/Reverse Pec Deck 80x3x12
Rope pushdowns 100x3x12 SS w/Cable Curls 100x3x12
Wide-grip pulldowns 110x3x12

Cardio
20 min on treadmill, 15 min at 15% incline (2 min warmup, 3 min cooldown)

Diet
M1-SBD wrap
M2-SBD wrap
M3-SBD wrap
M4-SBD frozen pizza
...real exciting eh.

*note: i actually drank water and tea today instead of diet soda, this is huge for me, as i tend to live on diet soda.

Other stuff
Back to work. Still waiting on course mediation. The depletion workout was hell...i did that and the cardio in 52 minutes...holy pump batman.

Peace

getfit
05-02-2005, 07:36 PM
hehe rob i see alot of SBD wraps there ;) looking good :)

Focused70
05-02-2005, 07:42 PM
:scratch:

What's an SBD wrap?

Pup
05-02-2005, 07:44 PM
Sylvia...they take like 20 seconds to prepare...saves me kitchen time.

Stash...South Beach Diet...they came out with a line of wraps, dinners and frozen pizzas...no junk carbs, fat is decent and protein averages 25g

Built
05-02-2005, 07:48 PM
I was JUST going to ask what a SBD wrap was.

:)

tholian8
05-02-2005, 07:51 PM
SBD wrap...sounds like decent food...too bad they'll never have them over here since controlled-carb diets have SUCH a bad name in Britain. <sigh>

There are plenty of wraps available in the shops here, but they're all around 15g protein per 300+ calories--not a particularly good value if you ask me.

Pup
05-03-2005, 05:31 PM
Built...:)
Tholian...discrimination comes in many forms...bastards

Lower body Depletion (2 cycles)
Leg ext 210x3x12 SS w/Leg curl 110x3x12
Calf raises 135x3x12

Cardio
15 min on treadmill, 5% incline

Diet
M1-SBD wrap
M2-SBD wrap
M3-SBD frozen pizza

Other stuff
It's f@cking cold.

getfit
05-03-2005, 05:34 PM
hehe! its' f****** cold here as well IT'S MAY for gods sake! i think i'll turn on the oven and place myself there lol ;)

YoBrickWall
05-03-2005, 06:23 PM
Pup- not here its 85degrees... hey ill be back in about 3 weeks. gonna stick around for about six weeks. .. oh yeah my belt finally came in today.

YBW

YoBrickWall
05-10-2005, 10:59 AM
YO Pup- where ya at bud

YBW

Santiago
05-16-2005, 08:08 PM
You should update this thing every now and again...

heathj
05-16-2005, 08:23 PM
i overheard some girl at the gym the other day saying how if she drinks diet soda she can't lose weight.

of course you're still fat, you have to eat less to lose weight, bitch!

YoBrickWall
05-16-2005, 09:07 PM
fat women should be loade up naked in the back of a pickup driving down the expressway doing ninety and listen to them flap in the wind

YBW

Focused70
05-17-2005, 08:16 AM
fat women should be loade up naked in the back of a pickup driving down the expressway doing ninety and listen to them flap in the wind

YBW

another quotable quote, courtesy of Brick.

Allie
06-12-2005, 08:43 PM
Just wondering when you plan on updating this...

I need to know if I can get you drunk when I come to visit!

Pup
09-26-2005, 10:58 AM
*Blows dust off journal, changes sheets, vacuums the rug*

Back at er again after a long lay-off.

Noteworthy updates:

Teh Pup is all graduated and ****.

*end of updates*

I'll post the new training and diet protocol tonight after i smash the iron and hit up the cardio. The diet is Isaac-ified and the training is one of Lyle's crazy ass PL schemes ala Metal Militia style.

Built
09-26-2005, 11:02 AM
Hey sexy!

So good to see you online! And it was great to hear that low, low voice again yesterday.

getfit
09-26-2005, 11:03 AM
You Rock :)

galileo
09-26-2005, 11:10 AM
Grats Rob! Now get the **** back in the gym.

Pup
09-26-2005, 04:20 PM
Built...*kiss* It was good to talk to you again as well, been way too long.

Sylvia...it is you my dear who rock.

G-money...yea yea

Upcoming protocol (probably running this for at least 12 weeks)
Diet
Mon-Wed, <1500kcals, <30g carbs
Thur-Sat,<3000kcals, <300g carbs
Sunday, cheat day

Training
I'm more or less using the same exercises on each day, weeks 1-3 are power waves, week 4 is a speed/recovery wave. Cardio will be done Mon, Wed and Fri. Mon is ME bench, Tue is ME squat, Wed is cardio only, Thur is ME assistance bench, Fri is ME deadlift...accessory movements will be geared around the big 3 lifts.

Today
M1-4oz turkey sausage, 1 lc tortilla, 1oz cheese
M2-2 scoops muscle milk, 1 cup hood lc choc milk
M3-lc chicken wrap, jello
~1100kcals

Bench 135x5, 185x3, 225x3, 245x2, 265x2, 285x1
Pendlay rows 175x5, 185x5, 195x5
Rear delt flyes 20x6, 25x6, 30x6
BB shrugs 405x6, 3 sets

The 285 on bench is suspect, the spotter touched it at my sticking point, probably about an inch, then i fired it up, but i will use the same weight next week, just in case i couldn't have gotten through the spot on my own.

Cardio
10 min on stairmaster, level 5, rollercoaster program
10 min on treadmill, 15% grade, 3.5mph

getfit
09-26-2005, 04:25 PM
nice :)

LOL@ rollercoaster program is that made up Rob? i've never seen that program on the stairmaster :p

Pup
09-26-2005, 04:29 PM
Not made up...there are like 8 programs, one of them is actually a rollercoaster...its a pain in the ass too, because you'll be hitting it balls out then all of a sudden it slows down to like a stop and you have to drive hard as hell just to get the steps moving, then it jumps back to balls out.

getfit
09-26-2005, 04:47 PM
hah well as much as i love cardio :rolleyes: i might just try the rollercoaster next time i hop onto the stairmaster

Pup
09-27-2005, 12:31 PM
Sylvia...i'm sure your crazy hotness will love it.

Today's Diet
M1-turkey sausage wrap thingy
M2-turkey wrap w/jello
M3-not sure yet, probably something with turkey and jello
approximate daily kcals ~1100ish

Today's training
Squats 45x5, 135x5, 225x5, 315x2, 335x2, 355x1, 375x1, 400x1
Box squats (30 sec b/w sets) 8x2x195
High bar GMs w/manta ray 185x3, 225x3, 245x3, 265x3
Weighted side bends 45x10, 55x10, 65x10

Cardio
2 mile walk before breakfast

getfit
09-27-2005, 12:42 PM
are those atf's rob?

galileo
09-27-2005, 12:43 PM
Hey, I helped!

Pup
09-27-2005, 12:45 PM
Sylvia...i can't get my ass to touch the floor, so i go hamstrings to calves, but it is full depth for my body type.

Christian...you always do...and we still need to discuss this diet stuff some more, i have Mon-Thurs figured out, but Fri-Sun is still sketchy.

galileo
09-27-2005, 12:50 PM
Discuss we shall.

getfit
09-27-2005, 12:51 PM
excellent :)

YoBrickWall
09-27-2005, 11:07 PM
im sure your squat is a good one. it always was before.. hey if you decide to come out wait till the superbowl and come out with amy,aarica and angei.

YBW

Focused70
09-28-2005, 12:49 PM
Back by popular demand...

Hobbit Food Pr0nography

http://img192.imageshack.us/img192/3485/liicedtea7su.jpg
Ladies and gents, I present to you the famous Long Island iced tea.

Kiddies, don't try this at home:

1 part vodka
1 part tequila
1 part rum
1 part gin
1 part triple sec
1 1/2 parts sweet and sour mix
1 splash Coca-Cola®

;)

Stash

Pup
09-29-2005, 02:08 PM
Christian...indeed

Sylvia...:)

YBW...I'm actually going deeper than i used to.

Stash...that's beautiful, i am in your debt.

Diet

Carb loading, will be doing some reworking on all this calorie cycling stuff, cause no way i'm gonna do 12 weeks of being this goddamn sore and having no energy.

Training
3 board press 135x5, 185x3, 205x3, 225x3, 245x2, 265x2, 295x1
Pendlay rows 175x6, 185x6, 195x6
Rear delt flyes 20x6, 25x6, 30x6
Wrist curls 75x12, x10, x8 (not intentional, each of those sets were to failure)

I need advil.

ElPietro
09-29-2005, 02:40 PM
:spam:

the doc
09-29-2005, 04:40 PM
:spam:
:spam::spam:

Pup
09-29-2005, 04:50 PM
Pete...thnx, i needed that.

Captain Cannibus...thank you sir, may i have another.

getfit
09-30-2005, 06:07 AM
:spam: ;)

galileo
09-30-2005, 06:35 AM
I do a 15 board press.

Canadian Crippler
09-30-2005, 07:46 AM
What's your max on that? 95?

galileo
09-30-2005, 05:48 PM
105.

Pup
09-30-2005, 05:49 PM
Sylvia...:)

Christian...huh

Mitch...no light weights in this journal son

Diet
Moderate Carb Day

Training
Deads 135x3, 225x3, 315x3, 335x3, 365x2, 385x1, 405x1, 435x1
Static pulls 275x5, x5 (each hold was 5 seconds)
V-sit crunches 30x10, x10, x10
Weighted side bends 45x10, 55x10, 65x10

Session went pretty smooth, the 435 actually went up decently fast.

YoBrickWall
09-30-2005, 10:38 PM
good job on the deads// hey i was thinking here renebering when we used to do 18-45s for well over 30 reps.. howd the **** we do that?

YBW

Canadian Crippler
09-30-2005, 11:45 PM
190lbs @ Age 16 w/ abs aint too light, grandpa. Unless we're speaking about my strength :(

getfit
10-01-2005, 06:16 AM
deads looking awesome Rob :)

Pup
10-03-2005, 06:30 PM
YBW...no kidding man, those were some crazy sessions.

Mitch...if you're under 5'8 i'm impressed.

Sylvia...thanks darlin

Diet
Low cal/carb

Training
bench 135x5, 185x5, 225x3, 245x2, 265x1, 285xmiss (damn sticking point again)
pendlay rows 180x5, 190x5, 200x5
shrugs 405x6, x6, x6
reverse pec deck 80x6, 90x6, 100x6

Good session today, bench sucked, but oh well. Tomorrow is ME squat and mod carbs...el yay!

getfit
10-03-2005, 06:35 PM
sweet, i can't tell you to eat up! as i know you're cutting so i shall restrain myself from going further about food ;)

bill
10-03-2005, 07:39 PM
Hi Pup thought I would drop in. I see your strong on the squats and deads like YBW.

Pup
10-03-2005, 07:45 PM
Sylvia...ha ha...just wait til i hit you with the flaming ben and jerry's of doom

Bill...thnx for stopping in...YBW and i trained together for a few years, we pushed each other very hard on those two lifts...when we were training at our best clip, i doubt many could have ever kept up with on on leg workouts.

Pup
10-04-2005, 05:34 PM
Diet
Mod carb/cal day

Training
Squats 45x5, 135x3, 225x3, 315x2, 355x1, 375x1, 405x1 (all ATF)
Box squats 195x2, 8 sets, 30 sec b/w sets
High bar GMs 135x3, 185x3, 235x3, 255x3, 275x3
Weighted side bends 50x10, 60x10, 70x10

Cardio
AM running/walking intervals on empty stomach

El Yay!

getfit
10-04-2005, 05:45 PM
you rang ;) well done rob atf's are freaky yaaaaaaaaaaaaa ;)

rookiebldr
10-04-2005, 06:55 PM
I still couldn't keep up with you on leg days. Nice work, Rob.

Pup
10-06-2005, 11:37 AM
Sylvia...thnx darlin :)

Jeff...but you are teh CIO M@stah!

Diet
Mod cal/carb day

Training
3 board press 135x3, 185x3, 225x2, 245x2, 265x1, 275x1, 285x1, 290x1
pendlay row 180x5, 190x5, 200x5
bent over laterals (with cables) 25x10, 3 sets
wrist curls 75x15, x12, 10

pretty laid back session, tomorrow i deadlift...the bar will fear me.

getfit
10-06-2005, 11:38 AM
the bar will fear you huh? ;)

harv
10-06-2005, 01:50 PM
Nice workouts PUP, shursgs and squats look real strong!

Pup
10-07-2005, 04:31 PM
Sylvia...indeed it did...raaaaaaaaaaaaaar
Harv...thanks for stoppin by and thanks for the props.

Diet
Mod cal/carb

Training
Deads 135x3, 225x3, 315x3, 345x2, 365x2, 405x1, 440x1
Static pulls 275x5, 2 sets
V-sit crunches 35x10, 2 sets
weighted side bends 50x10, 60x10, 70x10

cardio
20 min on treadmill at 12% grade

adios muchachos!

getfit
10-07-2005, 05:19 PM
great job on the deads rob :)

rookiebldr
10-07-2005, 09:04 PM
Those deads are moving up there nicely, so sayth the m@stah

bill
10-08-2005, 01:28 PM
Strong workouts Pup are the side bends w/ 70 db in each arm? duh and do they seem to help your core?

YoBrickWall
10-08-2005, 02:26 PM
Pup i got a 515 squat yesterday and when i went to rack it i couldnt lift it over the pin. evryone thought i was being a badass and going for two but little do they know i was really dumping the bar.man did it make alot of noise and the gym was very quiet for about 15 min.

YBW

galileo
10-08-2005, 02:47 PM
Strong workouts pup, very impressive.

harv
10-09-2005, 10:50 PM
Sweet deads pup....well done!

Pup
10-10-2005, 05:57 PM
Sylvia...thanks :)
Jeff...indeed m@stah
Bill...they do help my core, obliques is generally where i may lose a squat or dead, so that's the reason for adding them in
YBW...you're a freak...it will take me at least 9 months to get near the 500s
Christian...thanks homeboy, but you are still the patron saint of cutting
Harv...thanks buddy

Diet
Low carb/cal day

Training
bench 135x5, 185x5, 225x3, 255x2, 275x1, 225x8
pendlay rows 185x5, 195x5, 205x5
rear delt raises 25x6, 30x6, 35x6
shrugs 405x8, 3 sets

cardio
20 min on treadmill, 12% grade

peace

rookiebldr
10-10-2005, 06:14 PM
ok, warmup is done, next time bench will ya!

getfit
10-10-2005, 07:04 PM
lol@ jeff ;) nice work rob :)

bill
10-10-2005, 08:57 PM
Good workout, YBW stealing your thunder here lol.

Pup
10-11-2005, 02:54 PM
Jeff...blow me
Sylvia...thanks hon
Bill...thanks...YBW is an attention whore ;)

Diet
Mod carb/cal

Training
Squat 135x5, 225x3, 315x3, 345x2, 385x1, 415x1
Box squat 195x2, 8 sets
High bar GM 185x3, 225x3, 245x3, 265x3, 285x3
side bends 50x10, 60x10, 70x10

peace