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JSully
02-28-2005, 10:22 PM
OK... decided to start a new journal for a new cut, and hopefully I'll keep up on this one. I switched back to PSMF style cut seeing how this is the only way I've gotten my leanest. I forgot to weigh myself this morning, so tomorrow I'll weigh myself. As far as workouts, I'll be working out every 3 days, and I've designed 3 different full body workout plants. Lyle suggests picking 1 exercise per bodypart for 3-4 sets for 6-8 reps each. So instead, I've given myself some variety and picked 2 exercises for 2 sets each, not including 2 warmup sets per bodypart. I assume most people know about the PSMF diet but if needed I'll explain upon request. The workouts will be as follows.

Full Body Workout #1
4 sets - Squats
--------superset light Leg Extension (30 reps)
2 sets - Heavy Leg Extension
2 sets - Flat BB Bench
2 sets - Incline or Flat DB Flyes
2 sets - Pullups
2 sets - BB or DB Bent Over Rows
2 sets - DB Shoulder Press
2 sets - DB Side Raises
2 sets - DB Shrugs
2 sets - BB Curls
2 sets - Dips
3 sets - Seated Calf Raises

Full Body Workout #2
4 sets - Leg Press
--------superset with light Leg Extension (30reps)
2 sets - Leg Curl or SLDL
2 sets - Incline BB Bench
2 sets - Flat or Incline DB Bench
2 sets - Pullups
2 sets - Cable Low Rows (v-bar) or HS Hi-Rows
2 sets - BB Military
2 sets - Bent Over DB Side Raises or Reverse Pec Deck
2 sets - BB Shrugs
2 sets - DB Curls
2 sets - Cable Pushdowns
3 sets - Standing Calf Raises

Full Body Workout #3
4 sets - Deadlifts
3 sets - Single Leg Squat on Smith Machine or Hack Squat
--------superset with light Leg Extension (30 reps)
2 sets - Incline or Flat DB Bench
2 sets - Cable XO's or Pec Deck
2 sets - Pullups
2 sets - Pullovers
2 sets - DB Front Raises
2 sets - Lateral Raise Machine
2 sets - Seated DB Shrugs
2 sets - Preacher Curls
2 sets - Skull Crushers
3 sets - Leg Press Calf Raises or Calf Raises on Smith Machine

ps - I added the leg extensions superset whenever I'm pushing because of my knees. They need to be good and warmed up. Not to mention the more busted up my quads are, I don't have to go as heavy to get a good workout!
________________________________________________________________

Monday - February 28 - 2005

Today's Weight: ?
Weekly Weigh In: ?

Bodyfat %: ~16%

Diet:

Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
Meal2: 1 can tuna
Meal3: 1 can tuna, 1 cup ff cottage cheese
Meal4: 1 can tuna
Meal5: met-rx protein shake (21g protein), 8g powerade, 5g creatine
>Workout< - 18g powerade diluted in 1/2 gallon water
Meal6: met-rx protein shake (21g protein), 5g creatine
Meal7: 1 piece chicken

Protein: 251g
Carbohydrates: 37g
Fat: 13g

Total Daily Calories: ~1269

PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
________________________________________________________________

Full Body Workout #1:
Warmups Not Listed

Squats:
315x8
365x6
365x6
385x6

Leg Extension:
255x12 (stack)
255+45x12

Flat BB Bench:
295x10
315x8

Incline DB Flyes:
70x10
80x8

Pullups:
BW+25x8
BW+35x6

Bent Over DB Rows:
110x8,8
120x8,8

DB Shoulder Press:
120x8
120x8

DB Side Raises:
35x12
40x10

DB Shrugs:
125x12
125x12

BB Curls:
115x8
115x8

Dips:
BW+90x12
BW+135x9

Seated Calf Raises (2 sec pause at top & bottom):
135x8
135x8
180x8
________________________________________________________________

Cardio:
None today.
________________________________________________________________

Reflections:
Good workout. I'm very sore now, very fatigued. Was stronger than I thought on flat bb bench, I should have started with 315 and not 295, oh well. Everything else went good except a little nausea during the workout. Other than that I felt great. Cardio & abs tomorrow.

fen2zla
02-28-2005, 10:39 PM
Good luck with the cut. And nice number's on the lift's. :thumbup:

Canadian Crippler
02-28-2005, 10:45 PM
You are one strong mofo. Dips are just incredible. What are you? 200lbs? 220? +135 is just.... WOW!

JSully
02-28-2005, 11:01 PM
Thanks guys, I'm roughly 235lbs.. we'll know for sure tomorrow after I weigh myself.

Chubrock
03-01-2005, 05:55 AM
:bow: WOW. You are now my idol Jake haha. 385 for 6 on squats, Dips with 3 Plates, DAMN bro, you're friggin killin it.

briancurran01
03-01-2005, 07:23 AM
nice work man...i wonder if i could handle the psmf again if i did something similar to what you are doing and give myself a few carbs during and right after the workout...maybe i will give that a shot

rookiebldr
03-01-2005, 08:07 AM
:lurk:

Looks like a very tough session esp on reduced carbs. Good luck with the new cut, Jake.

lilmase1153
03-01-2005, 10:53 AM
new journal eh... nice start to it bro, but next time you wanna start a new journal your supposed to tell me in advance :) j/k bro w/o is strong as F*@*

JSully
03-01-2005, 10:23 PM
Chubrock: nah, 385x6 aint ****! I wanted to hit 405x6 but the protein shake I had didn't settle well and with the pressure put on my torso from my lifting belt while squatting it made me super queezy, so I laid off a little. Next week though! As far as 3plates for dips.. :D yeah, I like dips.

rook: not too bad, I'm sure I'll have worse... lol

mase: damn bro, I couldn't get a hold of you, have haven't been on aim in like 4 days. Stay away from Gran Turismo dogg!

Saint Patrick
03-01-2005, 10:31 PM
Good luck w/ the cut Jake.

JSully
03-01-2005, 10:38 PM
Tuesday - March 01 - 2005

Today's Weight: 235lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %: ~16% ??

Diet:

Meal1: 6 egg whites, 1 can tuna, 6 fish oil pills, 5g creatine
Meal2: 1 can tuna
Meal3: 2 pieces grilled chicken (plain) from wendy's
Meal4: 1 cup ff cottage cheese
Meal5: met-rx protein shake (21g protein), 5g creatine
Meal6: 1 turkey burger
------->Workout< - 18g powerade diluted in 1/2 gallon water
Meal7: 1 piece chicken


Protein: 258g
Carbohydrates: 31g
Fat: 15.5g

Total Daily Calories: ~1295

PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
________________________________________________________________

Workout:
AB work. A ****load of crunches followed by an assload of leg lifts. Also, some medicine ball work. yay, I love to do abs...yay

________________________________________________________________

Cardio:
Stairmaster.
- 20mins - lvl 5

Treadmill.
- 20mins - 3.5mph - 15% incline.
________________________________________________________________

Reflections:
nothing... diet was fine, cardio was killer... same 'ol, same 'ol.

JSully
03-01-2005, 10:41 PM
Good luck w/ the cut Jake.Thanks man.

Coke
03-02-2005, 07:00 AM
Sounds like an interesting plan - I'm sure you will do well with it all.

JSully
03-02-2005, 10:18 PM
Thanks Coke
________________________________________________________________

Wednesday - March 02 - 2005

Today's Weight: 233lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %: ~16% ??

Diet:

Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
Meal2: 1 can tuna
Meal3: 1 turkey burger, 1 cup ff cottage cheese
Meal4: 1 can tuna
Meal5: met-rx protein shake (21g protein), 1 turkey burger, 5g creatine
------->Workout<
Meal6: met-rx protein shake (21g protein),
Meal7: 1 piece chicken


Protein: 266g
Carbohydrates: 16g
Fat: 17.5g

Total Daily Calories: ~1285

PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
________________________________________________________________

Workout:
none.

________________________________________________________________

Cardio:
Stairmaster.
- 20 mins ->10 mins @ lvl 6, 10 mins @ lvl 7.
________________________________________________________________

Reflections:
blah

JSully
03-03-2005, 11:05 PM
Thursday - March 03 - 2005

Today's Weight: 231lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %: ~16% ??

Diet:

Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
Meal2: 1 turkey burger
Meal3: 1 piece chicken, 1 cup ff cottage cheese
Meal4: 1 can tuna
Meal5: met-rx protein shake (21g protein), 1 turkey burger, 5g creatine
------->Workout< - 18g powerade diluted in 1/2 gallon water
Meal6: Subway: Foot Long Club on white, double meat, mayo, lettuce, tomato, oil&vinegar. Cool Ranch Doritos & 3 White Chocolate Chip-Macadamia Nut cookies. :D (free meal for the week)

Protein: 212g
Carbohydrates: 32g
Fat: 15.5g

Total Daily Calories: ~1115 - calories calculated before subway.

PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.

oh, and if anyone wants to argue my "free meal" buy Lyle McDonald's book "The Rapid Fat Loss Handbook". He states there that it's better to have these. I SHOULD have two per week with a 5 hour refeed at the end of the week, but my discipline is good enough to go without the free meal anyways, but ****, if it's allowed then I'm gonna go for it. However, I won't be having the second free meal. So good for me, or something like that. Ok, onto the workout!
________________________________________________________________

Full Body Workout #2:
Warmups not listed.

Leg Press:
720x8
810x8
810x8
900x6

Leg Curl:
140x8
155x8

Incline BB Bench
275x8
295x6

Flat DB Bench:
120x8
125x8

Pullups:
BW+35x8
BW+45x6

Cable Low Rows w/V-Bar:
220x8
250x8

Seated BB Military Press:
255x6
255x6

Reverse Pec Deck:
220x12 (stack)
220x10

BB Shrugs:
335x10
335x10
335x10

DB Curls:
50x8
50x8

Cable Pushdowns w/Straight Bar:
205x8 (stack)
205x7

Standing Calf Raises (2 seconds rest at top & bottom of rep):
210x8
225x8
240x7
________________________________________________________________

Cardio:
:whiner: not today
________________________________________________________________

Reflections:
I felt VERY strong this workout. I think the combination of creatine + not hitting my muscles for 15 sets each bodypart is keeping my strength alive. I'm only doing 4 working sets per bodypart twice a week and, I was quite impressed with my strength. Particularly the flat db benches and the pullups. The incline bb bench felt strong too although I could feel the super tension on the 295 which is why I only did 6 reps. I know I could have gotten it 2 more times, but I don't want to risk injury. The calf raises burned the **** out of my calves as well. Overall, great workout!

LittleJake = :strong:

lmao

Chubrock
03-04-2005, 07:28 AM
All I've got to say is **** YOU haha. I'd have a hard enough time squattin 295 for 6. I Damn bro, you're friggin HOSS!! You're already a friggin huge as it is. When you finish droppin some of this bf you are gonna look jacked.

lilmase1153
03-04-2005, 10:53 AM
huge bro.. good too see your liking this new diet i think i might switch to your full body w/os as time may not permit me from my usual.. but ill hit you up on aim tonight big guy.. take it easy BigJake

briancurran01
03-04-2005, 02:55 PM
so wouldnt you be a type 1 per lyles guide?

it says that type 1 is
15% and less
type 2 is 16% to 25 %

type 2 get the cheat eals type 1 go 11 - 12 days straight on the diet and then do a ud2 carbup.

nice work on the session

JSully
03-04-2005, 04:06 PM
chubrock: thanks man, I'm just hoping I don't look small when I get down to ~210lbs.

lilmase: coo brutha, the full body workouts still take about an hour to 1.5 hours to complete. but they're only every 2 days so its great. I hope I can make it in tonite to do some cardio cuz I'm not feeling well at all. I called off work today and slep the whole day and I've been taking Aleve Cold & Cough... so I'm feeling a little better. I think I may go and just do some treadmill for 40mins.

brian: I'm somewhere between 16 and 19% bodyfat, so I'm sticking with type 2 for about 4 weeks, then I'll switch to type 1. Nice to know you got the book :thumbup:

briancurran01
03-04-2005, 07:28 PM
lol yeah i bought it a few weeks ago.

Canadian Crippler
03-04-2005, 08:45 PM
Are the calf raises with a BB and plank, or on a machine?

Awesomely awesome sessions, you are THE BEAST!

JSully
03-05-2005, 03:09 AM
cripplan canada man: on a machine. I'll do BB on the smith machine next week... and thanks.

JSully
03-05-2005, 03:15 AM
Friday - March 04 - 2005

Today's Weight: 233lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %: ~16% ??

Diet:

Meal1: 2 turkey burgers
Meal2: 12 egg whites
Meal3: double met-rx protein shake (21g protein each)
Meal4: 2 pieces chicken
Meal5: 1 turkey burger

Protein: 240g
Carbohydrates: 6g
Fat: 19g

Total Daily Calories: ~1155

PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
________________________________________________________________

Workout:
off day
________________________________________________________________

Cardio:
:bang: not today either. damn cold.
________________________________________________________________

Reflections:
I felt ****ty today! Got sick yesterday and it just progressed today. I called off work and slept most of the day, then got up and did nothing for the next 11 hours. I kept to the diet though. Was going to go do some cardio but I said fcuk it, I'll go tomorrow, I need my rest. So... I'll cya tomorrow.

GMCtrk
03-05-2005, 01:47 PM
great work jake!

JSully
03-06-2005, 01:08 AM
Well, I checked my bodyfat today. Finally broke down and went out and bought some calipers. Using the website: http://www.abcbodybuilding.com/magazine/ultimatebodyfattestingguide.htm , I did a 7 point bodyfat test, then used the equation shown there to figure out what my percentage is. Unfortunately it's still quite high. So that'll just make me all the more determined to get down to 10% by May 1st. Being on this PSMF diet, I think I can do it! Here were my readings:

Seven points (pectoral, midaxillary, tricep, subscapula, abdomen, suprailiac, and thigh)

Pectoral: 18mm
Midaxillary: 22mm
Tricep: 20mm
Subscapular: 20mm
Abdomen: 22mm
Suprailiac: 18mm
Thigh: 18mm

Total: 138mm :( sad sad sad

^2 = squared

The Equation:
Db (body density) = 1.112 - (.00043499 x sum of seven) + (.00000055 x sum of seven^2)-(.00028826 x age)

With everything filled in(age22): Db = 1.112 - .06002862 + .0104742 - .00634172
Db = 1.05610386

BF% (percentage body fat) = [(4.95/Db) – 4.5] x 100

Well anyways, it works out to a bodyfat percentage of 18.7%. :( Higher than I expected, but it'll do I suppose.

----------------------------

Saturday - March 05 - 2005

Today's Weight: 232lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
------ 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites
Meal2: 1 piece chicken
Meal3: 2 ostrich beef snacks (sorta like a slim jim)
Meal4: 2 turkey burgers, 1 can green beans
------->Workout<
Meal5: 2 scoop ON protein shake
Meal6: 1 piece chicken

Protein: 240g
Carbohydrates: 10g
Fat: 20g

Total Daily Calories: ~1180
________________________________________________________________

Workout:
off day
________________________________________________________________

Cardio:
45 mins Treadmill.
- 3.5mph - 15% Incline
________________________________________________________________

Reflections:
Felt better today but not 100%. I'm going to push back tomorrows carb load and workout to monday. So, unfortunately I won't get to eat all 5 hours of my carb load due to finishing my workout around 8pm and going to bed around 11pm. But I'm going to eat as much as I can. I'll probably stick with cream of wheat, a couple bagels, and a huge can of baked beans for my carb load. Maybe a couple peanut butter & jelly sandwiches as I've been craving those lately. I'm not sure yet. Cardio went well, I was going to go for an hour but 45 minutes came and I cut it short. I don't want to burn anymore muscle than what will be coming off anyways. I'm psyched for the next workout even though I'm pushing it back a day. I'm hoping I can push up some good numbers on deadlifts and everything else. Now it's time to take some more medicine and hit the sack.

muscle chic
03-06-2005, 10:24 AM
Good luck "Little Jake" !! Wow!! You're quite carb restricted!!

JSully
03-06-2005, 01:35 PM
Good luck "Little Jake" !! Wow!! You're quite carb restricted!!

Thanks muscle babe! Yes, cutting the carbs is difficult, but this style diet seems to be the only way I can lose my fat. I'm disappointed that I'm such high bf but that makes me wonder what I was at when I was 265lbs. :hide: Thankfully I've got this full body routine under control and it's actually saving my strength, last time I cut I lost all my damned strength! Anyways, thanks for stoppin by!

JSully
03-06-2005, 11:11 PM
Sunday - March 06 - 2005

Today's Weight: 231lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
------ 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites,6 fish oil caps, 5g creatine
Meal2: 2 turkey burgers, 1 can green beans
Meal3: 1 piece chicken, 1 can green beans
------->Workout<
Meal4: 2 scoop ON protein shake, 5g creatine
Meal6: 1 piece chicken, 1 cup ff cottage cheese

Protein: 242g
Carbohydrates: 16g
Fat: 18.5g

Total Daily Calories: ~1198
________________________________________________________________

Workout:
off day
________________________________________________________________

Cardio:
40 mins Treadmill.
- 3.5mph - 15% Incline
________________________________________________________________

Reflections:
I was hungry ALL day. I wanted to workout but I didn't because I'm still sick. Tomorrow will give me a better workout anyways cuz I'll be almost over this. Tomorrow is carb load night so I'm getting in order what to eat. I'm thinking a couple bowls of cereal, a couple of bagels, a few peanut butter & jelly sandwiches, and 1/2 of a HUGE can of baked beans. That should put me at about 1000 cals over maintenance as recommended. We'll see. I'm not sure if I can shove that much food in my mouth in 4 hours.

Gabrielle
03-07-2005, 05:59 PM
nice. Diet is going good I see. Hope you feel better, bud. Keep at it because once you hit 200 I can guarantee people who see you are going to ask what 'supplements' you have been using..lol

SW
03-07-2005, 07:35 PM
:spam: for keeping the low ended calorie lifestyle up. I'm on the low end myself, and going lower. Not as low as you. But low. :)

Jabberwocky
03-07-2005, 08:23 PM
Glad to see you started a new journal, I will be following this one for a while. Good luck with cut.

JSully
03-07-2005, 11:11 PM
gabrielle: yeah, that'll be the day.. lol. I am definately feeling leaner these days, but today I was so flat it was depressing. :(

superior will: low cals eh? well keep at it! It's hell but when the cut is finished it's well worth it!

jabberwocky: thanks man, definately keep updated cuz once the cut is over you'll see #'s FLY!! :D

JSully
03-07-2005, 11:29 PM
Monday - March 07 - 2005

Today's Weight: 230lbs

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 5g creatine
Meal2: 1 can tuna
Meal3: 1 piece chicken, 1 can green beans
Meal4: 1 can tuna
Meal5: 1 scoop ON protein, 5g creatine
------->Workout<
Meal6: 5 hour carb load - 5 peanut butter & jelly sandwiches, 1 bagel w/cream cheese, 1/2 of a MONSTER can of baked beans (the big can of Van Camps from Costco), and a ****load of milk!

Protein: 182g
Carbohydrates: 24g
Fat: 13.5g

Total Daily Calories (before carb load): ~945

Not sure how many calories in the carb load. I was shooting to finish the whole damned can, but it seems I can only push down half of it. The way I figure, I just took in somewhere between 2000 and 3000 cals, good God I'm stuffed! Pure BLISS!!!! :nod: :evillaugh
________________________________________________________________

Full Body Workout #3:
Not including warmups.

Deadlifts:
405x8
455x7
455x4
425x6

Hack Squats superset w/ Leg Extension (light):
270x8 - 120x30
270x8 - 120x30
270x8 - 120x30

Flat DB Bench:
125x8
125x8

Pullups:
BW+35x8
BW+35x6

Cable Crossovers:
70x10
100x8

DB Pullovers:
100x8
100x8

Front DB Raises:
35x8
40x8

Side DB Raises:
35x10
40x8

Preacher Curls w/cambered bar:
95x8
95x8

Skull Crushers:
95x8
95x8
________________________________________________________________

Cardio:
none. :whip:
________________________________________________________________

Reflections:
I'm stuffed! Wow! Well anyways, the workout went pretty well. I got SUPER pumped on the deadlifts, which is why I only managed 455x4. Normally I'd hit it for 8 reps. Surprisingly it started burning like hell and I didn't want to ruin my next set. I'm super happy with the DB Flat Bench. Those 125's went up with ease. My partner told me to keep going to 12, but I'm sticking with 6-8s. Next time I'll just slow it down to get more out of the 8 reps. The pump I got on the Hack Squats superset with Leg Extension was incredible. It burned like hell! From now on, anytime I do a pushing exercise (ie. leg press, squats, hack squat.. etc) I'm going to superset it with light high rep leg extensions. It seems to help with my knees. I only had pain in the first set of hack squats that I did. I think my knees are starting to recover! I also got an extreme pump from the bi/tri supersets. Felt great... overall... good workout. Tomorrow I'm gonna do a UD2 type depletion workout, but instead of doing 12 sets per bodypart, I'm only going to do 6-8 sets because I'm sure I won't be fully glycogen recompensated. I figure that should get me depleted again pretty fast, followed by a couple days of cardio, then another workout, and blah blah blah, then another refeed!! REFEEDS are teh shiznit! :D Alright, I'm delerious, gotta get some sleep. Adios!

Chubrock
03-08-2005, 06:43 AM
Damn Jake, awesome pulling man. You put up some huge numbers. Those DB Presses are looking crazy as well.

Jabberwocky
03-08-2005, 07:51 PM
Nice job on diet and workout, I couldn't imagine doing full body on that diet. How far do you think you will cut down to?

JSully
03-08-2005, 10:49 PM
Chubrock: thanks bro, the DB presses had me psyched. I was a bit dismayed about the 455x4 cuz I was going for 6. If I hadn't pushed myself to 7 the previous set I'm confident I would have gotten 2 sets of 6. Ah well, there's always next time, not to mention I only had 1000 cals in me for the day at that time. :D

Jabberwocky: Thanks man. The full body workout is alot easier than the splits. It's keeping my muscle quite in-tact instead of breaking it to pieces like most of my cut diets do. I'm going to definately get down to 10%, but I'd like to try for 8%, possibly even 6%.

JSully
03-08-2005, 11:02 PM
Tuesday - March 08 - 2005

Today's Weight: 238lbs ....woooooooooo.. helluva carb load!

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 5g creatine
Meal2: 1 can tuna
Meal3: 1 can tuna, 1 can green beans
Meal4: 1 can tuna
Meal5: 1 scoop ON protein, 5g creatine
------->Workout<
Meal6: 1 turkey burger, 1 piece chicken, 1 can green beans, 1/2 cup ff cheddar cheese

Protein: 248g
Carbohydrates: 10g
Fat: 18g

Total Daily Calories: ~1194
________________________________________________________________

Full Body Workout (UD2 Depletion Style):
Not including warmups.

Flat BB Bench:
205x30
205x19

Cable Crossovers:
70x17
55x15

Hammerstrength Incline:
2pps x20
2pps x20

Pulldowns:
130x20
160x19

V-Bar Low Rows:
160x20
175x15

Overhand Grip Row Machine:
130x15
130x15

Seated BB Military:
135x27
155x15

DB Side Raises:
25x20
30x15

Rear Delt Machine:
20x18
25x15

DB Curl:
30x18
30x18

BB Curl:
65x16
65x15

V-Bar Pushdowns:
175x20
190x16

Dips:
BW+45x15
BW+45x15

Squats:
225x15
235x15

Leg Extension:
255x15 (stack)
255x15

Seated Leg Curl:
120x18
135x18

Seated Calf Raises (2 second pause at top & bottom of rep):
90x15
90x15

Leg Press Calf Raises (2 second pause at bottom of rep):
4pps x10
4pps x12
________________________________________________________________

Cardio:
none. :whip:
________________________________________________________________

Reflections:
That workout beat my ass! Took about an hour and 45 minutes.. felt real good though. Burned like a mofo! I wanted to get a head start on glycogen depletion tonite so that I can go back into a fat burning machine for the next week until my next carb load.

Coke
03-09-2005, 05:31 AM
That is a damn good workout Jake...really different and challenging no doubt.

muscle chic
03-09-2005, 07:22 AM
No protein bars? They're pretty good!!I just bought a supply of Myoplex carb sense cookies and cream protein bars. 28g protein, 8g fat and only 4 impact carbs Total 260 calories. They're good for after the gym!! I couldn't keep my sanity without them!!

JSully
03-09-2005, 10:55 PM
chocolate brutha: Thanks bro! It was definately challenging, the burn wouldn't subside!

musclebabe: nope, no protein bars. The only ones I like are Tri-O-Plex and they aren't exactly great for ya. And this is a PSMF diet, so the only carbs/fats I'm getting are from the 6 fish oil pills and whatever the meat I'm eating gives me. That's it. I can't add anything else to the mix. I've had that cookies and cream bar and yes it is quite tasty! :D They sell it at my gym and it's very tempting.......but self control rules my world! ........until I refeed, then it's no holds barred on the cookie dough! heh

JSully
03-09-2005, 11:24 PM
Wednesday - March 09 - 2005

Today's Weight: 231lbs - back to normal.

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 5g creatine
Meal2: 1 turkey burger, 1/2 cup ff cottage cheese
Meal3: 2 small pieces chicken, 1 can green beans
Meal4: 1 turkey burger, 1/2 cup ff cottage cheese
Meal5: 1 scoop ON protein, 5g creatine
------->Workout<
Meal6: 2 turkey burgers, 1/2 cup ff cheddar cheese

Protein: 255g
Carbohydrates: 19g
Fat: 22g

Total Daily Calories: ~1294
________________________________________________________________

Workout:
none.
________________________________________________________________

Cardio:
40 mins stairmaster.
- lvl 5 for 20mins, lvl 6 for 20 mins.
________________________________________________________________

Reflections:
cardio was hell. I thought it'd never end. :micro:

JSully
03-10-2005, 11:28 PM
Thursday - March 10 - 2005

Today's Weight: ?? forgot this morning

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 5g creatine
Meal2: 1 turkey burger
Meal3: 2 small pieces chicken, 1 can green beans
Meal4: 1 turkey burger
Meal5: 3 peanut butter & jelly sandwiches (cheat meal)
------->Workout<
Meal6: 1 scoop ON protien shake, 5g creatine, 1 cup ff cottage cheese

Protein: 189g
Carbohydrates:1 4g
Fat: 16g

Total Daily Calories: ~1294 ----before PB&J sandwiches

I did have a scheduled cheat meal this week coming, and thus I took it tonite. Unfortunately it was my last one for quite some time not including the refeeds. I told myself I'd only do 2 weeks of cheat meals once a week and that was my last one. Oh well, refeed is right around the corner!
________________________________________________________________

Workout: Abs
Bunch of different abwork.
________________________________________________________________

Cardio:
15 mins stairmaster.
- lvl 5

30 mins treadmill
- 15% incline. 3.5mph
________________________________________________________________

Reflections:
can't think of anything to put here.

muscle chic
03-11-2005, 06:01 AM
OOhhh PB and J Yummy!! I have to stay away though, I'll eat too many!! hehe lucky you!!

JSully
03-12-2005, 04:22 PM
Friday - March 11 - 2005

Today's Weight: 229

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 5g creatine
Meal2: 1 turkey burger, 1/2 cup ff cottage cheese
Meal3: 2 small pieces chicken, 1 can green beans
Meal4: 1 turkey burger, 1/2 cup ff cottage cheese
Meal5: 1 scoop ON protien shake, 5g creatine
------->Workout< - 18g powerade diluted in 1/2 gallon water
Meal6: 4 big-n-tasty's w/cheese. No bun. (yes from McD's)
Meal7: 2 turkey burgers w/cheese

Protein: 214g
Carbohydrates: 32g
Fat: 21g

Total Daily Calories: ~1294 ----before McDs

- The way I figure, the fat from the meat and cheese isn't going to do much, if any, harm. It's not carbs so it wont affect my insulin, and I'm still in a MONSTER calorie restriction. I'll probably just have some extra energy tomorrow at the gym for cardio! I think I'll do an hour instead of 40 mins. Besides... Friday night... bout to go clubbin'.. I had to have something in my stomache to keep me happy.. lol
________________________________________________________________

Full Body Workout:
Not including warmups.

Incline DB Bench:
125x10
125x9

Pullups:
+35x8
+45x6

Flat DB Flyes:
85x8
85x8

Cable Low Rows w/V-Bar:
250x10
295x7(stack)

DB Shoulder Press:
115x10
125x6

DB Shrugs:
125x12
125x12
125x12

DB Side Raises:
40x10
40x10

BB Curls:
115x8
115x8

Dips:
+90x15
+135x8

Seated Calf Raises (2 second pause at bottom):
180x8
180x8
180x8
180x8

Leg Press superset w/Light Leg Extension:
630x8 - 120x20
120x8 - 120x20
810x8 - 120x20
540x6 - 120x20

- Flet a HUGE pull on my groin on that 810 set. So I backed off on the last set, but it still hurt like hell. I just made sure to stretch it real good and today it's feeling pretty good.

DB SLDL:
100x10
100x10
________________________________________________________________

Cardio:
:windup: nope
________________________________________________________________

Reflections:
Great workout. Chest felt real strong. Those low rows felt great as well. I was a tad disappointed on the Shoulder Presses but hell, I just got done with chest so its not too bad. The dips felt awesome too! I was goin to town on those leg presses but that set with 810 really tweaked my groin so I wanted to back off and avoid injury. I'll hit it hard again next time. Sunday is my Carb Load (a day early cuz it was on monday last, but I want to have it on sundays, so from here on out, or the next 3 weeks, it'll be on sundays). I gotta MASSIVE pump in my calves when doing the raises. I kept stretching them and doing BW single calf raises and that kept the pump between sets. I think thats about it. I'll be in later.

lilmase1153
03-12-2005, 04:28 PM
nice w/o big guy.. looks like your keeping most if not all of your strength..

JSully
03-12-2005, 04:29 PM
Yeah, I think my chest and back strength has actually gained. As well as my arms. I haven't done heavy squats in a while so next time I do we'll see how those go. (tomorrow)

Jabberwocky
03-12-2005, 10:07 PM
Big N Tastys are awesome, and wtf it's saturday right?

getfit
03-13-2005, 04:10 AM
went through your sessions ljake! your sessions are awesome +diet everything looking ace my boy! :)

JSully
03-13-2005, 04:13 AM
jabberwocky: hellz yeah they are! :D

getfit: Welcome to my humble-journal abode! lol.. Thanks on the compliment.

JSully
03-13-2005, 04:21 AM
Saturday - March 12 - 2005

Today's Weight: 229

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoop ON pritein shake, 6 fish oil caps
Meal2: 2 turkey burger
Meal3: 1 scoop ON protien shake, 5g creatine
------->Workout
Meal4: 2 pieces chicken
Meal5: 2 turkey burgers, 1 cup ff cottage cheese

Protein: 241g
Carbohydrates: 20g
Fat: 14g

Total Daily Calories: ~1260
________________________________________________________________

Workout: Abs
Various ab work including a coulpe machines, the physio ball, and the medicine ball.
________________________________________________________________

Cardio:
30 mins stairmaster.
- lvl 5-7
**abs**
20 mins stairmaster.
- lvl 5-8
________________________________________________________________

Reflections:
Cardio beat me up and I want to die. :bang: But turkey burgers are very tasty! And thats what keeps me alive on this diet! :D :thumbup:

And I picked up an AWESOME looking bodybuilder/figure comp chick. She had a very nice squatters ass! LOL. She's quite a bit older than me, but hey, if she don't mind I don't. ;) Props for me! :clown:

GMCtrk
03-13-2005, 05:34 AM
MILF!!! way to go!

AdmiralDan
03-13-2005, 02:41 PM
very interesting journal you have here. i have always been curious what kind of strength losses that people encounter. so far it looks like you are avoiding it and are losing rather well. good luck with the cut

Jabberwocky
03-13-2005, 05:02 PM
hahahah gl with the physique comp chick, one of those would be awesome to bag even if older than you.

Chris Rodgers
03-13-2005, 08:26 PM
You have some very good lifts!

I am just in shock that someone who weighs well over 200 lbs could survive on a diet that consists of less calories than a 105 lb woman should eat, lol. You must be starving!

JSully
03-13-2005, 11:34 PM
gmc: hellz yeah bro! :D

admiral: I'm taking a strength hit, but nowhere near what I normally do. I'm not overtraining anymore which is the major +

jabberwocky: thx mang!

chris rodgers: tru, I am pretty hungry normally, but not too bad. I eat often enough to keep me content. Thank you on the lifts comment, although I can't hang with a 635 squat! 545's been my best so far. One day I'll get you! :D

JSully
03-13-2005, 11:46 PM
Sunday - March 13 - 2005

Today's Weight: 226

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps
Meal2: 2 scoop ON shake, 5g creatine
------->Workout< - 18g powerade diluted in 1/2 gallon water
Meal34: Carb Load time baby! 1/4 tube Cookie Dough, 1 large piece yelow cake/choc icing, 2 MONSTROUS cups milk, 3 bowls cheesy raviolis, 2 peanut butter & jelly sandwiches, and 1/2 big can baked beans.

Protein: 88g
Carbohydrates: 21g
Fat: 8g

Total Daily Calories: ~508 <-- prior to carb load
________________________________________________________________

Full Body Workout #1:
Warmups Not Included

Squats superset w/Light Leg Extension:
365x8 - 120x20
385x6 - 135x20
315x8 - 135x20
315x8

Heavy Leg Extension:
255+45x12 (stack+45)
255+45x12
255+90x8

Flat BB Bench:
315x6
315x6

Pullups:
+35x8
+45x7

Incline DB Flyes:
70x10
80x8

BO BB Rows (reverse grip [Yates Rows]):
225x10
275x6

DB Shoulder Press:
115x7
115x6

DB Side Raises:
40x9
40x9

BB Curls:
115x6
115x6

Dips:
+90x12
+135x6

DB Shrugs:
125x12
125x12
125x12
________________________________________________________________

Cardio:
:windup: nope
________________________________________________________________

Reflections:
Pissed on the squats. Recall the tweaked groin, yeah it fcuked me on my 385 squat. Was going strong, went a little deep and bam, tweaked it again. I wanted 405x6 so bad today. Maybe next time. On another note, everything else felt strong. oh, and I'm stuffed. Now I need to go fit in that half can of beans before bed. I don't know how I'm going to eat that much. LOL..... cya tomorrow.

JSully
03-14-2005, 12:18 AM
ugh, I'm a bitch. I couldn't finish the beans. I got halfway through and there's no way I'm going to fall asleep if I eat anymore. :( Next week will be cleaner, no cake. That will allow for more beans. Also no raviolis, but I'm making beef stroganoff for dinner so that'll be in the place of the raviolis. Maybe I'll eat the beans first. LOL.

Off to bed.

lilmase1153
03-14-2005, 03:25 AM
freakin A dawg thats a nice w/o bro... dont worry about the squats cause at least you finished them up damn good..

JSully
03-14-2005, 10:40 PM
Thanks Mase!
____________________

Monda - March 14 - 2005

Today's Weight: 232 <--need to work on cleaning up the CL. I'll start that the weekend after next. Beef stroganoff here I come! :D

Weekly Weigh In
03.01.05 - 235lbs
03.14.05 - 232lbs <-morning.after CL

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps
Meal2: 5oz tuna
Meal3: 10oz tuna, 1 can green beans
Meal4: 5 oz tuna
Meal5: 1 scoop ON protein shake
------->Workout
Meal6: 2 pieces chicken, 1 can green beans

Protein: 247g
Carbohydrates: 2g
Fat: 14g

Total Daily Calories: ~1122
________________________________________________________________

Full Body Workout (UD2 Depletion Style):
Warmups Not Included

Decline BB Bench:
25x20
225x16

Cable Crossovers:
70x15
80x13

DB Incline:
100x15
100x14

Pulldowns:
145x15
160x15

Overhand Bent Over BB Rows:
205x10
205x12

Hammerstrength Single Arm Iso-Lateral Rows (palms facing):
115x15,15
115x15,15

Machine Lateral Raises:
90x20
100x20

Plate Front Raises:
45x25
45x25

DB Hammer Curls:
35x15
40x15

Cable Curls w/Straight Bar:
85x22
115x16

Rope Pushdowns:
115x15
145x15

Single Arm DB Overhead Tri Ext:
30x10,10
30x8,8

Leg Extension:
255x15 (stack)
255x15
255x15
255x15

Standing Single Leg Curl:
55x15,15
70x15,15
________________________________________________________________

Cardio:
:windup: nope
________________________________________________________________

Reflections:
Rough workout. Diet was solid. Gonna clean up my carb load starting next week. Oats and beans mainly, with a pb&j sandwich and a piece of cookie dough for my sanity. That should help with the overall results of the carb load. Another 3 weeks and I switch to the type 1 diet. I'm probably real close to switching now, but I'm going to keep this one for the next 2-3 weeks. I'll evaluate myself on saturday to see what the bf% is at. Well, I'm off to be bored and until I go to bed. buhbye!

Jabberwocky
03-15-2005, 04:10 PM
lol not to drive you farther towards insanity, but you might check out cookie dough poptarts they are pretty $$

lilmase1153
03-15-2005, 07:16 PM
damn nice w/o jake, now stop cheating on that diet man

JSully
03-16-2005, 12:26 AM
blarg...no workout today (tuesday)

Just burnt out. Startup again on Wednesday going full speed for the next 10-12 weeks. :thumbup: wish me luck!

ryuage
03-16-2005, 12:29 AM
yummm cookie dough, you should taste these protein cookies i got at the arnold, they taste just like cookie dough

JSully
03-16-2005, 06:46 AM
yummm cookie dough, you should taste these protein cookies i got at the arnold, they taste just like cookie dough:nod:

nice! cookie dough is teh shiznit!

JSully
03-16-2005, 10:44 PM
blarg...no workout today (tuesday)

Just burnt out. Startup again on Wednesday going full speed for the next 10-12 weeks. :thumbup: wish me luck!

blaarg.. had a bunch of **** to take care of today. got my car back and everything. decided to take another day off....

back on key tomorrow with a 45minute cardio session in the morning and a full body workout tomorrow night.

muscle chic
03-17-2005, 07:00 AM
Hmmmm... Too many goodies in this log!! hehe!!

lilmase1153
03-17-2005, 01:38 PM
update biatch...

JSully
03-17-2005, 10:55 PM
Thursday - March 17 - 2005

Today's Weight: ??

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 turkey burgers
Meal2: 3 cheeseburgers w/ff cheese slices (no bread), 2-3cups baked beans
------->Workout
Meal3: 2 pure pro cookies & cream protein shakes, 1 apex cookie dough protein bar
Meal4: 2 pieces chicken w/ff cheese slices

Protein: ?
Carbohydrates: ?
Fat: ?

Total Daily Calories: ~? - didn't plug cals into excel today.

________________________________________________________________

Chest, Biceps, Triceps, Abs:
Warmups Not Included

Flat BB Bench::
315x8
365x3
315x6
275x11

Incline DB Bench:
100x6,6 (single arm)
100x6,6 (single arm)
90x12

- On the single arm, after I popped the db's up, I kept one arm at full extension whilst bringing the other arm down for the rep. I did this alternating for 6 reps with each arm. Last set was repped as a ususal DB Bench.

BB Curls:
105x8
115x8
75x12

Preacher Curl w/Cambered bar:
115x6
95x12
75x14 (last 4 reps had an 8second negative)

Cable Pushdown w/Straight Bar:
160x10
215x9 (stack)
160x15

Single Arm Reverse Grip Cable Pushdowns:
55x12,12
55x10,10
45x15,15

Abs:
A bunch of different exercises I don't care to talk about......uh....crunches, leg lifts with swiss ball between my feet, super decline crunches, side crunches, and swiss ball crunches. I hate abs. :soapbox:
________________________________________________________________

Cardio:
30 mins treadmill.
- 15% incline. 3.0-3.5mph.
________________________________________________________________

Reflections:
Yeah so I skipped out on the cardio this morning. BLAH! I'll start tomorrow...maybe. heh. Diet wasn't perfect today, but wasn't to bad either. I'll be on key again starting tomorrow. Pretty good workout tonite. I wasn't going to even go for the 365 on bench but everyone was egging me on so I said fcuk it. Worse than I expected but whatever, I'm getting leaner by the day, even though my last 3 days' diet has been horrible. Well, it really wasn't horrible, I ate perfect up until like 8pm, then I had tacobell or something of that sort. LOL. Tomorrow I'll be back. Anyways, I switched the workouts up a little too. I was really tired of how long full body workouts were taking me so instead of doing 3 full body workouts per week. I'm going to do a 2 day split, twice per week, hitting each muscle group with 6 working sets. The first two sets will be for 6-8 reps and the third will be more of a burnout set for glycogen depletion purposes. Worked good today, if I hadn't been bs'ing with everybody there I would have been finished with the workout within an hour. Abs went well but burned like always. I really despise working abs, but what can ya do? I'm off to cook my last meal, shower, shave my head, and get to bed so I can workout and go hit some cardio. Weeeee!

Coke
03-18-2005, 05:27 AM
Made good on them abs though you hate them so...nice cardio, maxed the incline on the treadmill - if you do 3.7mph you will go 1 & 1/2 mile in 25 minutes, if you do this twice in one day I promise you will look a mil.

Get out of town Jake, that 365 x 3 bench is killin me bro as are the incline dbs'.

Jabberwocky
03-18-2005, 02:32 PM
Cardio is ass, taco bell kicks ass, I had some yesterday $$.

lilmase1153
03-18-2005, 02:57 PM
sweet session big guy.. i like your new split and may even think about doing it but proably not since your kinda weird :) anyways get that diet tight bro or how else are we gonna turn heads on muscle beach this summer...

JSully
03-19-2005, 02:36 AM
coke - thanks bro, I didn't realize that with the cardio. I'll try that tomorrow.... maybe. lol.

jabberwocky - yes, taco bell is godlike.

mase - I can't help my weirdness. lol...diet is back on track!

JSully
03-19-2005, 02:50 AM
Friday - March 18 - 2005

Today's Weight: ??

Weekly Weigh In
03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps
Meal2: 5 oz tuna
Meal3: 10 oz tuna, 1 can green beans
Meal4: 5 oz tuna
Meal5: one scoop ON protein shake
------->Workout
Mea6: 2 pieces chicken w/ff cheese slices, 2tbsp pb, 1 can green beans
Meal7: 1 cup ff cottage cheese, 2tbsp pb

Protein: 299g
Carbohydrates: 30g
Fat: 44g

Total Daily Calories: ~1712
________________________________________________________________

Legs, Back, Shoulders, Calves:
Warmups Not Included

Squats:
385x6
425x6
315x8

Lying Leg Curl superset w/ Leg Extension:
155x8 - 225x10 (3 sec pause at full contraction)
155x6 - 255x10 (3 sec pause at full contraction)
110x13 - 180x20

Pullups:
+35x6
+45x6
BW x8

Cable Low Rows w/V Bar:
265x8
295x6
205x10

DB Side Raises:
40x8
45x8
35x12

DB Front Raises superset w/ Bent Over Rear Delt Raises:
40x8,8 - 40x8
40x8,8 - 40x8

DB Shrugs superset w/ plate shrugs:
125x12 - 45x12
125x12 - 45x15

Seated Calf Raises superset w/ single leg BW calf raises:
185x8 (2 second pause at bottom & top of rep) - 30,30
185x6 (2 second pause at bottom & top of rep) - 20,20
185x7 (2 second pause at bottom & top of rep) - 25,25
________________________________________________________________

Cardio:
:windup: not today
________________________________________________________________

Reflections:
Great workout. I was super amped on the 425x6 squat. I should have started with 405, but oh well, I'll do better next time. I want to go for 455x6 next time I hit squats so I'll keep my fingers crossed. Anywho, the rest of the workout went well, and my roommate busted out his camera phone and took some shots of me while we were there. So I figure, what the hell, I'll post 'em. Lets hear wacha have to say.

JSully
03-19-2005, 02:52 AM
more pics

getfit
03-19-2005, 04:33 AM
and you tell me you're not huge! you look awesome great work jake!

lilmase1153
03-19-2005, 04:35 AM
well as for the w/o pimp squats bro and a hell of the rest of the w/o.. on the pics you know how i feel about lat spreads, but your side tri looks ace man.. you deff look leaner man. your really gonna put me to shame come april :( oh well

ryuage
03-19-2005, 04:36 AM
hrmm whats in april

lilmase1153
03-19-2005, 04:38 AM
when i go back down to AZ for the 1,2,3.. jake and i have a w/o planned for the 2nd and maybe some other s**t, but at this rate hes gonna make me look even more tiny than i already am..

ryuage
03-19-2005, 06:00 AM
arent you like 3ft tall anyway :D

AdmiralDan
03-19-2005, 06:15 AM
damn man, nice pics. you are huge

Coke
03-19-2005, 09:12 AM
Them are some great shots there Jake.

chris mason
03-19-2005, 02:29 PM
I will be in Scottsdale from 3/28-4/5. One of my best friends is getting married.

JSully
03-19-2005, 03:18 PM
I will be in Scottsdale from 3/28-4/5. One of my best friends is getting married.
That's awesome chris. If you're up to I'd like to meet up and possibly get a workout in or something. I want to witness these deads!

I have VIP on my account so I can take anybody I want to the gym with me, so if you're up to it send me a PM w/your phone# and I can set something up. I finally got my car back so I can even come and pick ya up. Let me know!

JSully
03-19-2005, 03:26 PM
getfit: I said I was humble in a different thread. :) Thank you though.

mase: yeah I know you're no big fan of the lat spread, but IMO it's starting to look pretty good.

ryu: umpa lumpa? :D lol

admiral, coke: thanks! much appreciated

chris mason
03-19-2005, 04:38 PM
That's awesome chris. If you're up to I'd like to meet up and possibly get a workout in or something. I want to witness these deads!

I have VIP on my account so I can take anybody I want to the gym with me, so if you're up to it send me a PM w/your phone# and I can set something up. I finally got my car back so I can even come and pick ya up. Let me know!

Lol, no worries man, I will have a ride. You can reach me on my cell phone at (434)882-1291. Maybe we can get in a training session.

JSully
03-19-2005, 04:45 PM
Sweet, I'll call sometime on the 30th. The 29th is my roommates birthday so we'll be doing something then, and I figure the 28th you'll be busyin getting everything setup for the stay..

I look forward to meetin up w/ya.

lilmase1153
03-19-2005, 06:52 PM
hey i didnt say your lat spread wasnt looking good i just said that i dont really like that pose.. but you look great bro, and obne more umpa lumpa joke and i might just kick ya in the nuts or at my height straight jab :D

about the meet up with chris i wanna be there darn it.. than we can get a group picture of us and it would be super cool... ok maybe not super cool but since ill be there it will be good looking at best :)

JSully
03-20-2005, 01:49 AM
Saturday - March 19 - 2005

Weight: ??
-- 03.01.05 - 235lbs

Bodyfat %: ??
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 2tbsp pb, 6 fish oil caps,
Meal2: 2 turkey burgers w/ff cheese slices, 1 can green beans
------->Cardio<---------
Meal3: 10 oz tuna, 2tbsp pb, 1/2cup ff cottage cheese
Meal4: 2 pieces chicken w/ff cheese slices, 2tbsp pb, 1 can green beans
Meal5: two scoops ON protein shake

Protein: 312g
Carbohydrates: 42g
Fat: 51g

Total Daily Calories: ~1875
________________________________________________________________

Workout:

none today
________________________________________________________________

Cardio:
40 mins treadmill.
- 15% incline ranging from 3.5-4.0mph
________________________________________________________________

Reflections:
Nothing big. Just a decent cardio session. Diet was pretty ace today, I'm aiming for 350g protein now, which will bump my cals up to about 2000, including trace carbs and fat (as well as fat from pb :D)

JSully
03-20-2005, 11:11 PM
Sunday - March 20 - 2005

Weight: 231
-- 03.01.05 - 235lbs

Bodyfat %: ?? <-- scheduled for 03.27.05
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 2 turkey burgers w/ff cheese slices, 6 fish oil caps
Meal2: 10 oz tuna, 1/2 cup ff cottage cheese
------->Cardio<---------
Meal3: 15.5oz steak trimmed of all fat, 1 can green beans
Meal4: 1 piece chicken w/ff cheese slice, 1 can green beans

Protein: 351g
Carbohydrates: 24g
Fat: 63g

Total Daily Calories: ~2067
________________________________________________________________

Workout:
just cardio
________________________________________________________________

Cardio:
AM ->30 mins treadmill.
- 15% incline ranging from 3.5-4.0mph

PM ->45mins stairmaster
- Interval Training
--3 mins lvl 5
--3 mins lvl 7
--3 mins lvl 5
--3 mins lvl 8
--3 mins lvl 5
--3 mins lvl 9
--3 mins lvl 5
--3 mins lvl 9
--3 mins lvl 5
--3 mins lvl 10
--3 mins lvl 5
--3 mins lvl 10
--3 mins lvl 5
--3 mins lvl 10
--3 mins lvl 5
________________________________________________________________

Reflections:
Wow that second session of cardio kicked my ASS!!
..........that is all.




..oh and that steak was off the hook! Sirloin tip baby. I trimmed all the fat off, pounded the **** out of it with a tenderizer, and seasoned to perfection. Oh so yummy! That steak piece had 130g protein, 0g carb, and 30g fat in it (according to fitday, but I think it had less since I trimmed ALL the fat off).

:drooling: I want more!

JSully
03-21-2005, 09:40 PM
Monday - March 21 - 2005

Weight: 228
-- 03.01.05 - 235lbs

Bodyfat %: ?? <-- scheduled for 03.27.05
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 2 tbsp pb
Meal2: 2 turkey burgers, 1/2 cup ff cottage cheese
Meal3: 2 pieces chicken w/ff cheese slices, 1 can green beans
Meal4: 10 oz tuna, 1/2 cup ff cottage cheese
Meal5: 2 scoops ON protein
------->Cardio<---------
Meal6: 2 pieces chicken w/ff cheese slices, 2 tbsp pb, 1 can green beans


Protein: 364g
Carbohydrates: 38g
Fat: 47.5g

Total Daily Calories: ~2035
________________________________________________________________

Workout:Chest, Biceps, Triceps
Warmups Not Included
(+ = number of assisted reps)

Flat BB Bench:
315x8
335x5(+1)-1
225x14

Incline BB Bench:
275x6(+2)
245x6
165x18

Hammerstrength Preacher Curls:
115x10
135x7(+2)
70x15

Alternating DB Hammer Curls:
50x7,7
50x7,7
30x14,14

V-Bar Cable Pushdowns:
175x15
205x12 (stack)
130x18

Dips:
+90x10
+90x8.5
BWx25
________________________________________________________________

Cardio:
:bang: doh, went to sleep too late. Woke up at 5.45 am for some cardio this morning, and was beat off my ass. I'll do it tomorrow.
________________________________________________________________

Reflections:
Killer workout. Depressed cuz I missed my cardio this morning though. :( The 315x8 felt real strong. However the 335x6 crushed me. lol.

GMCtrk
03-21-2005, 10:28 PM
your metabolism must be slow as ****. I swear I would lose 3lbs a day if i ate only 2000 cals

JSully
03-21-2005, 10:48 PM
very slow :( I can bulk off what most people maintain.

Built
03-21-2005, 11:08 PM
<big hug for the hungry cutting endomorph bb>

:(

muscle chic
03-22-2005, 05:26 AM
<big hug for the hungry cutting endomorph bb>

:(



lol !! Yup hugs!!

tholian8
03-22-2005, 05:31 AM
very slow :( I can bulk off what most people maintain.

I hear ya. I'm like that too.

<hug> from London.

briancurran01
03-22-2005, 07:00 AM
nice work man...looking strong as hell

Coke
03-22-2005, 07:10 AM
It would be nice to borrow each others metabolisms from time to time, lol - excellent work in here.

Jabberwocky
03-23-2005, 09:23 PM
You were on page 3 wtf, UPDATE.

JSully
03-23-2005, 10:37 PM
jabberwocky: thanks for lookin out for a brotha :thumbup:

built, muscle chica, tholian: thanks ladies, hugs are always great :D hmmm...how bout a backrub? lol I don't mean to push the line or anything, but hey...

brian: thanks brutha!

coke: yes that is true. If only I could take in a good amount of calories. However, I am getting filled up off the 350g protein/day. I'm not really hungry that much, and I seem to be getting leaner and leaner every day. Yesterday I was doing some DB Side Raises and I could count the striations! word! :D

JSully
03-23-2005, 10:53 PM
Tuesday - March 22 - 2005

Weight: 228
-- 03.01.05 - 235lbs

Bodyfat %: ?? <-- scheduled for 03.27.05
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 2 tbsp pb
Meal2: 2 turkey burgers, 1/2 cup ff cottage cheese
Meal3: 2 pieces chicken w/ff cheese slices, 1 can green beans
Meal4: 10 oz tuna, 1/2 cup ff cottage cheese
Meal5: 2 scoops ON protein
------->Cardio<---------
Meal6: 2 scoops ON protein, 2 tbsp pb, 1 can green beans


Protein: 354g
Carbohydrates: 42g
Fat: 53g

Total Daily Calories: ~2061
________________________________________________________________

Workout: Legs, Back, Shoulders
Warmups Not Included
(+ = number of assisted reps)

Leg Press:
720x8
900x6
- knees were killing me, so I skipped the last set

Seated Leg Curl:
130x12
150x10
110x20

Leg Extension:
130x10 - 3 sec pause at full contraction
110x8 - 10 sec pause at full contraction FOR ALL REPS
110x15->10->8->6 - drop sets, 10 sec's between sets, weight stayed the same
- My knees were feeling a little better, but were still unable to take the stress of heavy weight, so I burned the fcuk out of them with some held contractions and drop sets.

Pullups:
BW x10
BW x10
Bw x10

BB BO Rows OH Grip:
225x8
275x6
185x14

DB Side Raises:
40x8
45x7
25x15

Seated DB Shoulder Press:
100x10
110x8
70x15

DB Shrugs superset w/ Plate Shrugs:
120x12 / 45x15
120x15 / 45x20

Seated Calf Raises (2 sec pause at top and bottom of rep):
135x8
135x8
135x8
135x8
135x8
________________________________________________________________

Cardio:
AM->30mins treadmill
- 15% incline ranging from 3.0-4.0mph

PM->Workout=no cardio
________________________________________________________________

Reflections:
Overall, decent workout. My knees were absolutely killing me after that 10pps leg press. The weight wasn't hard, and I had 6 good strong strict reps, and my knees didn't even hurt while doing 'em. Afterwards, I stretched my quads out and couldn't even bend 'em. I wanted to do one more set as a burnout on the leg press but couldn't put any pressure on it. Fcukin sh1t!! I'm gonna go buy some neoprene knee braces and wear those around all the time, maybe that'll help. Or, to hell with it, I'll just shoot some gawd damned deca in there and it'll be all good!!!!! Anyways, the workout after that was great. The rows felt awesome and so did the db sh press. The side raises LOOKED awesome as I could finally see ALOT of separation and striations on my delts. Veins are starting to just POP out and scream at me. All-in-all, sweeeeeet. I also met a hot ass chick while I was there. Possibly girlfriend material, but we'll see how things go, so far they're great and I'm goin up there tomorrow again to see her (she works there), and we're also going out sometime this weekend. Well enough about that, lets move on to "todays" workout since I didn't feel like posting this one last night when I got home. lol....onto the next reply!

JSully
03-23-2005, 11:10 PM
Wednesday - March 23 - 2005

Weight: 227
-- 03.01.05 - 235lbs

Bodyfat %: ?? <-- scheduled for 03.27.05
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON protein, 6 fish oil caps, 2 tbsp pb
Meal2: 2 turkey burgers w/ff cheese slices
Meal3: 10 oz tuna, 1 can green beans
Meal4: 2 turkey burgers w/ff chese slices
Meal5: 2 scoops ON protein
------->Cardio<---------
Meal6: 2 turkey burgers w/ff cheese slices, 2 tbsp pb, 1 can green beans

Protein: 348g
Carbohydrates: 38g
Fat: 61g

Total Daily Calories: ~2093
________________________________________________________________

Workout: Deadlifts

Deadlifts:

[warmup]-135x10
[warmup]-225x10
[warmup]-315x10

Working Sets
Belt + Straps used on 455, 475, and 500. Other sets=raw.

405x8
455x6
475x4
500x3
405x1 - grip is fried!
315x6 - EVERYTHING'S fried!
________________________________________________________________

Cardio:
AM-> :bang: DOH! Got home so late last night and couldn't go to sleep. Didn't get to bed till around 1-1.15am, there's no way I'm getting up at 5.30am to go do cardio with only 4 hrs sleep. Tomorrow!

PM->30 minutes elliptical machine & 15 minutes stairmaster.

30 mins Elliptical Machine:
- lvl 15 keeping heartrate approx 140-145bpm

15 mins Stairmaster:
- Interval Training, all intervals for one minute
--lvl 5
--lvl 8
--lvl 5
--lvl 8
--lvl 5
--lvl 9
--lvl 5
--lvl 9
--lvl 5
--lvl 10
--lvl 5
--lvl 10
--lvl 5
--lvl 12
--lvl 5
________________________________________________________________

Reflections:
Alright!! I felt strong as sh1t on the deadlifts. I'm 30lbs lighter and still hitting 500 for reps. And yes, that was a clean 500, I even added the 2 1/2lb'ers on the end. Of course, now my shins are about to bleed, lol. Anyways, I'm 30lbs lighter, and I've only dropped 2reps off my 500 deadlift. Not too shabby. At least I know I'm still pretty strong. Next 2 days are cardio only days. Today was supposed to be a cardio only day, but I wanted to do deadlifts last night and ended up not doing 'em, so I did 'em tonite and pushed the cardio days back. I don't want to go too long without doing deads and then getting to the gym with Chris and Mase and looking as dumb as a box-o-rox not being able to budge 400. Anyways, cardio was pretty good too, tomorrow I'll be waking up early for the morning cardio, that's a must since I skipped it today. Until tomorrow, good bye.

lilmase1153
03-23-2005, 11:32 PM
AWESOME session big jake 500x3 is nice bro.. i dont think i wanna do deads with you guys and me barely hitting 315 and looking bad :(

JSully
03-23-2005, 11:42 PM
AWESOME session big jake 500x3 is nice bro.. i dont think i wanna do deads with you guys and me barely hitting 315 and looking bad :(

My roommate almost got 315 today. He needs to work on his technique more. He failed 315, then repped 275x3. Not too bad. He's bout 5'8 163lbs. You'll meet him Mase.

ryuage
03-24-2005, 05:46 AM
damn sounds like what ive been doing lately..... sleep at 1:30 get up at 5:30 , its horrible.

Chubrock
03-24-2005, 06:06 AM
Damn Jake. I saw those pics bro. You're are def HUGE. Very very strong looking lifts man. I want to be as big as you someday lol.

Coke
03-24-2005, 07:24 AM
Excellent deadlifting and cardio Jake...great that you are maintaining strength wise while losing some of the extra - ;)

Jabberwocky
03-24-2005, 09:16 PM
Great job DL'ing bro, do you use sumo or conventional?

GMCtrk
03-24-2005, 09:32 PM
****....repping 500 is SWEET

BUT, lb for lb, I still DL more

JSully
03-24-2005, 10:39 PM
ryu: yeah it's ****ty, I'll wake up and say fcuk it, no cardio this morning! lol I gotta stop being so lazy.

chubrock: thanks man, much appreciated!

coke: I'm losing ALOT of the extra - ;)

jabberwocky: I do conventional deadlifts. I gotta vid on my computer if you want to see. If you have aim or yahoo, send an IM over, my nick is "xtra0t"

GMC: go **** yourself scronny man! lmao. lb for lb, you still got me, but that don't stop me from repping your max for 8-10 RAW. Hell, on a carb load day, I bet I could bench it. ;) u know I'm just playin mang! :D

JSully
03-24-2005, 11:27 PM
Thursday - March 24 - 2005

Weight: 225
-- 03.01.05 - 235lbs

Bodyfat %: ?? <-- scheduled for 03.27.05
-- 03.05.05: 18.7%

Diet:

Meal1: 12 egg whites, 6 fish oil caps, 2 tbsp pb
Meal2: 2 turkey burgers w/ff cheese slices
Meal3: 2 pieces chicken w/ff cheese slices, 1 can green beans
Meal4: 10 oz tuna
Meal5: PurePro rtd
------->Cardio<---------
Meal6: 1 piece chicken w/ff cheese, 2 tbsp pb, 2 scoops ON protein

Protein: 357g
Carbohydrates: 37g
Fat: 52g

Total Daily Calories: ~2044
________________________________________________________________

Workout:

Various Calf Work. Sucked ass.
________________________________________________________________

Cardio:
AM-> :bang: DOH!

PM->30mins stairmaster and 20mins treadmill.

Stairmaster:
- 30mins ranging from lvl 5-7 on "fat burn" stage (up and downhills)

Treadmill:
- 20mins. 15% ranging from 3.0-4.0mph
________________________________________________________________

Reflections:
Cardio whipped my ass. I was disappointed I didn't get to do it in the morning. Now I'm going to bed so that I can wake early enough to do tomorrow's cardio.

Here's a coupla pics my bro took while I was working out the other day. They were taken on his camera phone. Nothing big but hey, I'm getting a little leaner. The first is me sitting there and hitting the most muscular, nothing real impressive. The second is me holding 455, again not too impressive, I wish he would have got me holding the 500, oh well.

getfit
03-25-2005, 02:49 AM
i love pics ! :) looking great jake! you're very dedicated! great job in general!

lilmase1153
03-25-2005, 06:43 AM
sweet pics bro. stop trying to make me look bad :D

Saint Patrick
03-25-2005, 11:46 AM
Nice deadlifting, Jake

405 x 8 = :bow:

Jabberwocky
03-26-2005, 09:36 PM
Good pics, instant messengers are the devil.

John0101
03-27-2005, 05:18 PM
you look like some kid who I went to high school with. You look awesome in your pics and your much lower then 18% bf, i'll put you at ~14%

Coke
03-28-2005, 04:39 AM
Good cardio man, lookin large and in charge with the deads.

rookiebldr
03-28-2005, 06:27 AM
The first is me sitting there and hitting the most muscular, nothing real impressive.

Yes, I agree. ;)


The second is me holding 455, again not too impressive, I wish he would have got me holding the 500, oh well.

Pussy, let's set the sights higher... 600 next time.


Now get this cut done and grow!

chris mason
03-28-2005, 05:03 PM
Ok Jake, I am in town. Give me a call on my cell so we can figure out a time to train.

GMCtrk
03-28-2005, 05:19 PM
this should be cool...you guys should get some pictures and videos from your training session. Jake is gonna put the smack down on you mason :D

chris mason
03-28-2005, 05:34 PM
Ahhh, maybe so, I am an old man after all and it is his home gym. Of course this old man has some strength left in his bones.

JSully
03-28-2005, 05:43 PM
John0101: thanks bro, I was estimating myself around 14% too. That puts me at roughly losing 1% bodyfat per week. Not too shabby!

rook: :( yeah I am a pussy, lol. Sights are set at a 585 DL by my 22nd birthday (June 22nd).

gmc: It's cool you're sticking up for me and all, but chris got me busted man. He's way stronger. lol.

Chris: I'm going tonite for a full body, then tomorrow is my bro's birthday so I'm just hitting some cardio. But I'll be doing another full body on Wednesday, and you're definately invited. Thursday and friday are my cardio days, being that I'm cutting, I had to drastically decrease my volume. Me and Mase are going to be doing the "big 3" on saturday if you want to participate in that. Just a ****load of sets for squats, deads, and bench. Then sunday we're going to hit some auxilliary exercises. Let me know which workout you'd like to join in on and I'll give ya a call. -- Oh, and don't make me feel too stupid with ur heavy weights! :D I already know you'll put me to shame on the deadlifts.

GMCtrk
03-28-2005, 05:49 PM
Ahhh, maybe so, I am an old man after all and it is his home gym. Of course this old man has some strength left in his bones.

I was just joking chris, you are strong as ****. Not very many people on this board, let alone many in general can hang with a 630lb hook grip DL :bow:

chris mason
03-28-2005, 07:37 PM
John0101: thanks bro, I was estimating myself around 14% too. That puts me at roughly losing 1% bodyfat per week. Not too shabby!

rook: :( yeah I am a pussy, lol. Sights are set at a 585 DL by my 22nd birthday (June 22nd).

gmc: It's cool you're sticking up for me and all, but chris got me busted man. He's way stronger. lol.

Chris: I'm going tonite for a full body, then tomorrow is my bro's birthday so I'm just hitting some cardio. But I'll be doing another full body on Wednesday, and you're definately invited. Thursday and friday are my cardio days, being that I'm cutting, I had to drastically decrease my volume. Me and Mase are going to be doing the "big 3" on saturday if you want to participate in that. Just a ****load of sets for squats, deads, and bench. Then sunday we're going to hit some auxilliary exercises. Let me know which workout you'd like to join in on and I'll give ya a call. -- Oh, and don't make me feel too stupid with ur heavy weights! :D I already know you'll put me to shame on the deadlifts.

Wednesday sounds good to me. I am taking my buddy who is getting married out to dinner on Wednesday, but have no other set plans. What time do you train?

JSully
03-28-2005, 10:35 PM
Wednesday sounds good to me. I am taking my buddy who is getting married out to dinner on Wednesday, but have no other set plans. What time do you train?
After work. I work 8-5pm and head over to the gym around 6ish. I normally get to the gym around 630 or so depending on traffic. And with this workout it normally takes me about an hour and a half to complete, if I don't get into bull****ting with people. I hope that fits your schedule, if not then saturday and sunday are still open. Whatever you got time for man, it's all good.

JSully
03-28-2005, 11:01 PM
Monday - March 28 - 2005

Weight: 234 <-- WTF, that's what happens when you eat horribly. UGH! I'll have it back down to 224 by friday :D
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON protein
Meal2: 10oz tuna
Meal3: 10 oz tuna, 1 can green beans
Meal4: 10 oz tuna
Meal5: 1 scoop ON protein
------->Cardio<---------
Meal6: 2 pieces chicken w/ff cheese, 6 fish oil caps

Protein: 324g
Carbohydrates: 10g
Fat: 20g

Total Daily Calories: ~2044
________________________________________________________________

Workout: Full Body Workout UD2 Depletion Style
Warmups Not Included
All sets done within 60-90 seconds rest.

Flat BB Bench / Bent Over BB Row (Overhand Grip):
225x15........../.........185x15
225x15........../.........185x15
225x15........../.........185x15
225x15........../.........185x15
225x15........../.........185x15
225x15........../.........185x15

Pec Deck / Cable Hi-Rows:
220x15........../.........100x15
220x15........../.........120x15
220x15........../.........120x15
220x15........../.........120x15
220x15........../.........120x15
220x15........../.........120x15

Smith Machine Military Press / DB Shrugs:
185x15........../.........125x15
185x15........../.........125x15
185x13........../.........125x15
185x15........../.........125x15

DB Side Raises:
25x15
30x15
30x12
30x12

BB Curl / Seated DB Overhead Tri Extension:
75x15........../.........105x15
75x15........../.........105x15
75x15........../.........105x15
75x15........../.........105x15

Biceps Curl Machine / Tricep Extension Machine:
100x15........../.........100x18
-85x13........../.........120x15
-85x15........../.........120x15
-85x11........../.........130x15

Leg Extension / Lying Leg Curl:
255x15........../.........110x15
255x15........../.........110x15
255x15........../.........110x15
255x15........../.........110x15

Hack Squat:
180x15
270x11
- I wanted to do 2 more sets by my knees were killing me which is why I stopped the second set short. I'm not happy about this.

Seated Calf Raises:
I didn't write it down because I hate doing calf raises. But I believe I did 5 sets total with 8-10 reps and a 2 second pause at the bottom of the repetitions with 3-4 plates on it. No big deal. Calf raises suck.
________________________________________________________________

Cardio:
:bang: Not today, woke up too late this morning.
________________________________________________________________

Reflections:
Workout WHIPPED my ass! I'm so fuggin sore right now. I want to lay down and not get up for a long time. Tomorrow morning is cardio (hopefully, lol) Welp, I'm outtie, gotta get some sleep for tomorrow.

lilmase1153
03-29-2005, 07:11 AM
damn jake w/o looks intense... about the w/os and all it would be nice to meet up with both you guys either for a w/o or whatever.. but if its a w/o i think ill have to max out on the weight before you guys warm up with it.........

chris mason
03-29-2005, 07:27 AM
After work. I work 8-5pm and head over to the gym around 6ish. I normally get to the gym around 630 or so depending on traffic. And with this workout it normally takes me about an hour and a half to complete, if I don't get into bull****ting with people. I hope that fits your schedule, if not then saturday and sunday are still open. Whatever you got time for man, it's all good.


Hmmm, I would really like to train Wednesday but I am not sure if I can as I assume we will be going to dinner around 6. My buddy is getting married on Saturday. I will have an open schedule on Sunday.

If you get a chance give me a ring today.

Chris

Coke
03-29-2005, 08:11 AM
I'd be finished with that depletion session...hope the knees don't keep getting in the way, lol - awesome stuff Jake.

chris mason
03-29-2005, 07:36 PM
Jake, are you there?

If you like, PM me your number and I will call you. Which gym do you train at?

JSully
03-29-2005, 08:53 PM
mase: it's just u and me on saturday bro. Chris and I are scheduled for thursday. I'm going to hit chest, shoulders, bi's, tomorrow. And then I'll blast my legs and back with Chris on thursday. Hopefully my knees don't bother me too much. I'll probably just do a bunch of leg extensions and possibly some front squats. I'd like to savor my knees to their best extent for heavy squats on saturday.

chris: I'm stoked bro. I just really hope that my goddamn knees don't kill the workout. Unfortunately no strength will be shown as it's a depletion workout. Depletion = high reps = :(

coke: yeah I hope my knees hold out too. Unfortunately, because of the cake I had tonite, looks like I have another couple of depletion workouts ahead of me. Hopefully by saturday I'll be back down to looking like normal again.

lilmase1153
03-30-2005, 01:43 AM
awwww man i wanted to w/o with you guys... no fun i tell ya.. oh well jake i guess you and i can work something out for ourselves... but i need to know a time cause i am going to the zoo with my friend and his kid and my lil bro.. (if you wanna go thats cool with me) but we will be getting there around 10am and i dont know how long it will be but it should be fun.. plus its good cardio chasing kids around ya know..

JSully
03-30-2005, 06:55 AM
awwww man i wanted to w/o with you guys... no fun i tell ya.. oh well jake i guess you and i can work something out for ourselves... but i need to know a time cause i am going to the zoo with my friend and his kid and my lil bro.. (if you wanna go thats cool with me) but we will be getting there around 10am and i dont know how long it will be but it should be fun.. plus its good cardio chasing kids around ya know..
I'll probably go around 4pm, or so.

chris mason
03-30-2005, 07:49 AM
mase: it's just u and me on saturday bro. Chris and I are scheduled for thursday. I'm going to hit chest, shoulders, bi's, tomorrow. And then I'll blast my legs and back with Chris on thursday. Hopefully my knees don't bother me too much. I'll probably just do a bunch of leg extensions and possibly some front squats. I'd like to savor my knees to their best extent for heavy squats on saturday.

chris: I'm stoked bro. I just really hope that my goddamn knees don't kill the workout. Unfortunately no strength will be shown as it's a depletion workout. Depletion = high reps = :(

coke: yeah I hope my knees hold out too. Unfortunately, because of the cake I had tonite, looks like I have another couple of depletion workouts ahead of me. Hopefully by saturday I'll be back down to looking like normal again.

Don't worry Jake, if it's any consolation my knees hurt like a bitch as well...

I will just enjoy having someone to train with and meeting someone from the site.

You must promise not to tell everyone how fat I have gotten... Oh crap, I guess I already did :scratch: .

:thumbup:

JSully
03-30-2005, 10:22 PM
Wednesday - March 30 - 2005

Weight: 234
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON protein, 6 fish oil caps
Meal2: 2 turkey burgers
Meal3: 2 pieces chicken w/ff cheese slices, 1 can green beans
Meal4: 2 pieces chicken w/ff cheese slices
------->Workout<---------
Meal5: PWO Shake->1 cup oats, 2 scoops ON protien, 1 cup ff milk
Meal6: 2 pieces chicken w/ff cheese, 1 can green beans, 2tbsp pb

Protein: 344g
Carbohydrates: 95g
Fat: 43g

Total Daily Calories: ~2143
________________________________________________________________

Workout: Chest / Biceps / Shoulders
Warmups Not Included
(#) => # of assisted reps

Incline BB Bench:
225x15
275x8
295x6(1)
225x13

DB Flat Bench:
125x5
115x7
90x12(1)

Seated DB Curl:
50x8,8
55x6,6

BB Curls:
115x7
115x6
95x10

Seated DB Shoulder Press:
110x8
110x7
80x9

Lateral Raise Machine / Reverse Pec Deck:
140x10........../.........220x12
160x8........../.........220x10

Calves:
3 total sets of seated calf raises (135x8 w/2 second pause at bottom and top of repetition) supersetted with standing single leg calf raises holding a 25lb plate.
________________________________________________________________

Cardio:
PM->60 minutes Elliptical Machine
- lvl 15 ranging between 45-55 rpm keeping my heartrate between 140-155bpm.

________________________________________________________________

Reflections:
I'm dead. STRONG workout. Chest, arms, and shoulders got VERY pumped during the workout. Awesome. On another note, I'm pretty psyched to workout with Chris tomorrow. I wanna hit some strong lifts, so we'll see. I hope I feel like this tomorrow!

chris mason
03-30-2005, 11:46 PM
Speaking of which, I think we said 6:45 or so, correct? I'm looking forward to the workout as well.

JSully
03-31-2005, 05:56 AM
Speaking of which, I think we said 6:45 or so, correct? I'm looking forward to the workout as well.Yes, 6.45-ish I believe it was.

chris mason
03-31-2005, 07:43 AM
Cool, I'll see you there.

Chris

vkefi
03-31-2005, 08:03 PM
How did the session with Chris go ?

GMCtrk
03-31-2005, 08:55 PM
How did the session with Chris go ?
I want to know too!

chris mason
03-31-2005, 09:53 PM
We just got done about 30 minutes ago. I'll post my workout here.

Jake is a very nice guy who is quite HUGE in person. His shoulders, back, and chest are both very wide and thick. He is also a very strong young man. He went up to 525 x 2 in the deadlift. He is also quite strong on his other lifts and used excellent form.

My workout was interesting. For anyone who has trained in a gym other than the one they are used to it is hard to match your normal maxes and the equipment feels different. For me, the bar presented a bit of a problem on the deadlift for 2 reasons. First, the knurling was less than I am used to and therefore my grip (hook grip) was less sure. I was also afraid to use as much chalk as I normally do as I thought the gym might have issues with it. The second main reason it was tough it that I had a hard time getting my bearings for where I will place my feet and where I wanted to grip the bar. For me, when going all out these subtle differences can mean me missing a top lift.

In addition to the above I had not performed regular deadlifts since 3/8. That is a 23 day gap.

Ok, here is the workout:

Deads (hook grip, no belt)

135 x 9
225 x 8
315 x 6
405 x 1
475 x 1
525 x 1 --- Jake was now encouraging me to go ever higher. So, I let peer pressure and ego get to me...

575 x 1 --- Jake told me to go for 625. I was dubious as I was worried about my grip with this bar. In the end I figured WTF and went for it but with straps. I have done it at home without them but I didn't want to miss the lift due to grip.

625 x 1 --- OOoooooooohhh, this was a SLOW lift. It was the slowest deadlift of my life! Lol, it was a bitch! I did get it! At the top of the movement I held it for a minute and yelled a bunch of grunts quite loudly. I then proceeded to lower the bar half way and drop it the rest.

I immediately apologized to those around for being so loud but it was for not as the manager came up to speak with Jake and I. :D I was a bad boy. I apologized to him and told him we were done.

In the end I was quite happy to get that weight in a foreign gym and without having pulled standard style in 3 weeks.

After the deads I went on to try some standing overhead dumbbell military presses and decided after the 110 lbs bell that I was too pooped from the deads.

I then gave the Hammer Strength incline press a try and went up to 4 plates per side for 2 sets of 3 and 1 set of 1 with 4 plates and a 25. I obviously never use this machine at home and think it is pretty cool.

Last, I did some chins and rows with Jake.


I really enjoyed the workout and think Jake is a great guy. One more time, he is just a powerhouse of a trainee!

GMCtrk
03-31-2005, 09:58 PM
625 is amazing. great work

JSully
03-31-2005, 11:37 PM
Damn right Chris, it was a helluva workout. Don't let his "Jake is a powerhouse" **** be heard. Everyone know's I'm LittleJake ;) That deadlift was just amazing. Chris' 575 deadlift went up easy, no belt, no straps. Amazing! The 625 went up slow, but STRONG! Looked incredible! I've personally never seen anybody deadlift higher than myself at 545 or my buddy at also 545 but I was just in awe. The 575 FLEW up! I thought he was going to clean&jerk it. lol

Anyways, I had a great time, and thanks for the workout Chris. We'll hafta do it again some other time when you're in town. That deadlift is just amazing. lol. And thanks for the spots on the front squats as well, kept my mind in the game having someone there to spot me. :thumbup: Now, for my workout:

JSully
03-31-2005, 11:56 PM
Thursday - March 31 - 2005

Weight: 234
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 10 egg whites, 2tbsp pb, 6 fish oil caps
Meal2: 4oz turkey meat, 1/2 cup ff cottage cheese
Meal3: 2 pieces chicken w/ff cheese slices
Meal4: 4oz turkey meat, 1/2 cup ff cottage cheese
------->Workout<---------
Meal5: PWO Shake->1 cup oats, 2 scoops ON protien, 1 cup ff milk
------->Cardio<--------
Meal6: 2 pieces chicken w/ff cheese, 2tbsp pb

Protein: 353g
Carbohydrates: 102g
Fat: 55g

Total Daily Calories: ~2315
________________________________________________________________

Workout: Legs / Back / Triceps
Warmups Not Included
(#) => # of assisted reps

Deadlifts (warmups included):
Warmups
135x10
225x8
315x6

Working Sets
405x6 (-belt, -straps)

475x2 (+belt, -straps) - Chris got me all pumped up and I wanted to try it without wrist straps. Surprisingly I did better than I thought I would do. I felt as if I had at least 2-3 more in me, but HEAVY deadlift day isn't until Saturday. :D

525x2 (+belt, +straps) - I wasn't even going to go this heavy, but BAH! I said fcuk it. I knew my grip wasn't going to hold up for this one, so I went ahead and used my belt AND straps this time. First lift was kinda hard but I feel that the 2nd was pretty solid. Overall: Sweet deadlifting. Now, onto the rest of the workout.

Leg Extension:
230x12
270x12
290x10 (stack)
230x10->190x8->130x6 (pause at full contraction for every rep)

Lying Leg Curl:
110x10
130x8
150x7

Front Squat:
225x6
275x8
315x6 - Now this felt awesome. I've NEVER gone this high in weight before and I just felt huge. Unfortunately, because of my knees, I had to wrap my knees on both 275 and 315 sets but either way, I felt strong as all hell. I put my belt on and switched to the olympic style front squat and that made a HUGE difference. I was able to lean back more and put more drive into it. Granted, 315 was hard, but it felt damned good hitting 6 reps with it on the front of my shoulders than on the back. I'm satisfied. :D

Pullups:
BWx10
+35x7
+45x6 <- neutral grip

Cable Low Rows w/V-Bar:
225x10
300x8 (stack)
300x8

Rope Pushdowns on Cables:
150x10
170x10
200x6->150x6->100x6->50x8

Dips:
+45x15
+90x10
+90x8->BWx10
________________________________________________________________

Cardio:
PM->40 minutes Treadmill
- 15% incline ranging from 3.0-3.5mph

:bang: I'm a bitch. I wanted 60 minutes but I was just so beat up I had to quit early. :(
________________________________________________________________

Reflections:
Awesome workout. Chris is a cool guy and his deadlifts are so fcuking impressive to see in person. He's a good workout partner too, he helped keep me pretty pumped for my heavy sets. Those front squats were insane. I've never gone that high and I'm so amped about it. I felt no pain in my knees when I wrapped them and overall they just felt wonderful. I'm not too impressed by the pullups but hey, I don't really like them anyways. I was happy with the low rows, I always love stacking machines for reps. ;) I was also pretty happy with the dips. The cable pushdowns gave me a hella good pump and the dips just exaggerated it. That 525x2 deadlift felt good too. I haven't gone over 500 in months and it felt good to hit that. I'm hoping to pop up a 545 on saturday, but we'll see. That's all folks, beddie bye time.

lilmase1153
04-01-2005, 01:57 AM
jesus jake i am envious of you guys.. i only wish i coulda been there to witness the carnage.... great w/o both of you guys cause you guys are beasts....

vkefi
04-01-2005, 02:52 AM
625 and 525x5 :eek: AWESOME pulls.! Props to you both, one day, i might hit 500x1 lol.

Chubrock
04-01-2005, 07:13 AM
Damn guys, sound like ya'll had a killer workout. Wish I coulda been there to see it, though instead of lifting I would have had to resort to bringing you fresh towels and water from time to time haha.

Jabberwocky
04-01-2005, 07:36 AM
g'night, makes me feel like deadlifting right now I am so pumped !!!

JSully
04-03-2005, 02:58 PM
Ok. thanks guys. Today I don't feel like posting my diet for yesterday. The diet for yesterday AND the day before was on key, but once I got home from the club I decided to order some pizza. I doubt the pizza set me back that far cuz I'm still 234 this morning. Mase and I were supposed to meet up and hit some bench / squats / deads but since he flaked on me I went back to my regular split and hit up some chest / biceps / shoulders. Bench pissed me off cuz I'm a weak bastard and I should have gotten more. But I was impressed with the incline db flyes as well as the seated DB sh press. Anyways, here it is:

Saturday - April 02 - 2005

Workout: Chest / Biceps / Shoulders
(#) => # of assisted reps
Not Including Warmups

Flat BB Bench:
315x8
365x1
385x1
395x1
385x1
365x1
275x13

Incline DB Flyes:
80x8
90x8
60x12

Hammerstrength Preacher Curl:
135x8
135x7(1)
90x12->45x10 (1 sec pause at full contraction)

Standing Single Arm Preacher DB Hammer Curl:
40x9,9
45x8,8

Standing Double Bicep Cable Curl:
85x6
55x2

Seated DB Shoulder Press:
120x6
120x4
80x15

DB Side Raises:
40x10
45x10
30x12

That's all folks. No cardio, no abs, no calves... ugh :bang: What a fcuking loser. I was so pissed yesterday. I've been dieting since mid january and I STILL look like ****. Now the only difference between then and now, is that I'm ****ing weak! What is that ****?? I already know that I change my diets more than MOST people change their underwear, but I'm switching back to a modified PSMF. The only 'modification' will be 1tbsp of pb in the morning and again at night. Same workouts though, and cardio will be reduced to 40mins every day, and an hour on off days. Same split, 2 on 1 off, and same # of exercises/sets/reps: 2 exercises/3 sets/6-8 for first two sets, 12-15 for last set. Legs are the only exception of which I pick 3 exercises, 1 compound and 2 auxilliary and I do the same scheme as above. I'm not sure as to how often I'll refeed, but probably once every 8-10 days I'll take in a grip of food, it all depends on how I feel. Anyways, another hour and I'm off for legs / triceps / back. Adios.

GMCtrk
04-03-2005, 03:32 PM
OH NOES YOU ONLY BENCH 800 lbs :rolleyes: :rolleyes: :rolleyes:


MAGGOT :study:

http://www.no-face666.com/images/MAGGOT.JPG

JSully
04-03-2005, 07:45 PM
Bendejo.

chris mason
04-03-2005, 11:28 PM
Jake, you really do look good. You are far from fat and have huge shoulders coupled with a great taper.

JSully
04-03-2005, 11:51 PM
Jake, you really do look good. You are far from fat and have huge shoulders coupled with a great taper.Thanks Chris, but alas, I disagree. The taper is horrible, and my belly looks like that of Fat Bastard.

"I went on the Subway diet like Jared, and now my neck looks like a vagina"

LMAO. I love that movie. On a side note, the workout today was also very ****ty. I wanted to hit squats hardcore but I just couldn't. NOBODY was in the gym, HORRIBLE music was playing, and I had no partner to keep me motivated. I put on 455 and did it once. I KNOW I had more in me but I didn't have someone screaming at me telling me to keep going so I just mentally failed.

:bang: :bash:

Here's the workout and diet stats for today:

Sunday - April 03 - 2005 - ****, rent's due and I forgot.

Weight: 234
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 2 turkey burgers, 1tbsp pb
------->Workout<---------
Meal2: Omelette->20 egg whites, 2 pieces chicken, 3/4 cup ff cheddar cheese
Meal3: 2 scoops ON, 1tbsp pb

Protein: 293g
Carbohydrates: 23g
Fat: 27g

Total Daily Calories: ~1500
________________________________________________________________

Workout: Legs / Back / Triceps
(#) => # of assisted reps
Not Including Warmups

Leg Extension:
255x12
255x12
255x12->210x8->150x6(1sec pause at full contraction for last drop set)

Seated Leg Curl:
165x12
210x8
240x8

Squats:
405x6
455x1
225x20

Pullups:
+45x6
+45x6<-neutral grip
BWx10

Single Arm Bent Over DB Rows:
125x8,8
125x8,8
125x8,8

Straight Bar Cable Pushdown:
175x10
205x8
175x8->130x10->85x12

DB Tricep Kickbacks:
30x8,8
35x8,8
25x12,12
________________________________________________________________

Cardio:
:bang: nope
________________________________________________________________

Reflections:
That omelette was good. Workout was ****ty as explained above. Tomorrow is an off day so cardio it is. 1hr on the stairmaster should get things going. I've also been skimpy on abs and calves the last few days so it seems as if I'll be implementing that into the picture as well.

chris mason
04-03-2005, 11:52 PM
Oh, and your bench is excellent as well. :clap:

GMCtrk
04-03-2005, 11:56 PM
Jake I think you have bolemia or some **** like that.....you are making everyone feel like **** when you say you are weak, small, fat etc. You freeking bench 425, dead squat 500+

you are a monster

JSully
04-04-2005, 12:04 AM
Chris: Thanks man, much appreciated, but you know my goal ;) I truly believe 500x5 is in my grasp. Maybe not for a few years, but one day....

GMC: Well, I don't mean to make people feel like ****, but imagine how I feel. As I've stated, I've been dieting for 3 months now, I've lost 30lbs of fat and still look like ****. Maybe not **** to the average person, but I look like **** in the bodybuilding world. I may not be weak, but god damn, my bench WAS 425, the other day I BARELY managed 395 and even that took what seemed like forever to push up. I'm not even sure if I can squat over 500 anymore and as for the deadlift, I suppose that's the only thing that (strength wise) decided to hang around on this cut.

So, I apologize to all that are offended by me saying that I am small, weak, pathetic, fat, etc etc etc

Hockey66
04-04-2005, 12:28 AM
Jake I think you have bolemia or some **** like that.....you are making everyone feel like **** when you say you are weak, small, fat etc. You freeking bench 425, dead squat 500+

you are a monster

You don't HAVE to read his journal, its a place for him to keep track of his progress. If he thinks he looks like ****, why not post it.

Don't worry Jake, one day you'll be as hyoooge and good looking as me. :hump:

Canadian Crippler
04-04-2005, 12:37 AM
Hockey I don't think anyone can look as good as you, baby. ;)

JSully
04-05-2005, 12:12 AM
Monday - April 04 - 2005

Weight: 235 - fcuk! 1800cals/day and I'm gaining weight?.. WTF?!?
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 1tbsp pb
Meal2: 2 turkey burgers
Meal3: 2 pieces chicken
Meal4: 10 oz tuna
Meal5: 1 scoop ON
------->Workout<---------
Meal6: 2 pieces chicken, 2 cans green beans, 2tbsp pb, 1/2 cup ff cottage cheese

Protein: 305g
Carbohydrates: 22g
Fat: 39g

Total Daily Calories: ~1653
________________________________________________________________

Workout:
(#) => # of assisted reps
Not Including Warmups

A little calf work + ab work. Nothing special.
________________________________________________________________

Cardio:
52 minutes total on the Stairmaster

- 35mins interval training
-->4 mins @ lvl 5
-->4 mins @ lvl 7
-->4 mins @ lvl 5
-->4 mins @ lvl 8
-->4 mins @ lvl 5
-->4 mins @ lvl 8
-->4 mins @ lvl 5
-->4 mins @ lvl 9
-->3 mins @ lvl 5

*cardio + abs workout*

- 17mins interval training
-->2 mins @ lvl 5
-->2 mins @ lvl 8
-->2 mins @ lvl 5
-->2 mins @ lvl 8
-->2 mins @ lvl 5
-->2 mins @ lvl 9
-->2 mins @ lvl 5
-->2 mins @ lvl 9
-->1 mins @ lvl 5

________________________________________________________________

Reflections:
Well, I'm confused, as I woke up this morning weighing a lb more than yesterday, and I only took in 1500 cals yesterday. Odd, however I feel better now that I'm at lower cals again. I think that this supreme low cal **** is the only way I'm ever gonna lose fat. My destiny = 1500cal cuts, and 2800-3000 cal bulks. How ****ty is that? I love food, and yet I'm cursed with the fattness. Well, as for the second session of the stairmaster, it stopped at 17 minutes because I got off for a sec to get a drink and when I got back on it click off right as I pushed resume. So I said **** it and left. Oh well. Tomorrow = chest / biceps / shoulders. I'm feelin a good workout coming. But then.......the dreaded stairmaster again.

stairmaster = :micro:

byebye

Coke
04-05-2005, 05:36 AM
Jake, you really do look good. You are far from fat and have huge shoulders coupled with a great taper.

...thats what I'm saying, get a grip dude - :D

You do look very well indeed but are probably just after the extreme ripped look to go along with your size.

JSully
04-06-2005, 12:39 AM
coke: thanks bro, and yes, I want the extreme ripped look. That's why I'm so hard on myself.

______________________________________

Tuesday - April 05 - 2005

Weight: 234

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 1tbsp pb
Meal2: 2 turkey burgers
Meal3: 2 pieces chicken
Meal4: 10 oz tuna
Meal5: 2 scoop ON, 1 can green beans
------->Workout<---------
Meal6: 13 egg whites, 2 cans green beans, 2tbsp pb

Protein: 309g
Carbohydrates: 15g
Fat: 36g

Total Daily Calories: ~1612
________________________________________________________________

Workout: Chest / Biceps / Shoulders
(#) => # of assisted reps
Not Including Warmups

Flat BB Bench:
315x8
335x6
275x12

DB Incline Bench:
115x8
125x7
85x15

BB Curl:
95x10
115x6
65x13

Alternating Seated DB Curl:
50x7,7
55x6,6
30x12,12

DB Lateral Raises:
40x8
40x8
25x15

Seated BB Military Press:
205x8
245x5(1)
185x9

BB Shrugs:
225x12
275x12
315x12
365x8
405x6 <-mixed grip, I couldn't hold it for more than 3 with DBL OH grip
________________________________________________________________

Cardio:
30 minutes on the Elliptical
- 30mins @ lvl 15, ranging from 50-60rpm
________________________________________________________________

Reflections:
Damn good workout. Everything felt STRONG. The 315x8 just flew up. And the 335x6 was only difficult on the last rep. **** it felt awesome! Then after I headed over to do the 115x8 on the incline, I realized I should have gone heavier my first set, so I skipped the 120's and went right to 125's. I would have gone 130's if my gym had them, but oh well. The 125's were difficult but I managed 7 and my goal was only 6. The military press was much harder than I thought it was going to be seeing how some douchebag was using the 90degree angle bench so I had to do db side raises first. Not only did that burn the **** out of my delts, I KNOW it had an affect on my millies. Though 245x5 isn't TOO bad. :D I should be back up to 275x5 within 2 months. Hopefully with alot lower body fat though. Biceps went as well as biceps can go, the 55's were definately hard for seated curls and my arms are getting vascular as all hell. Surprisingly, I was still 234 this morning, and it was like 234.8. Watch, I'll wake up tomorrow and be 236 or something, after only taking in 1600 cals today, wtf! Anyways, I'm off to make my chicken and hit the sack.

Canadian Crippler
04-06-2005, 12:43 AM
You rule.

GMCtrk
04-06-2005, 01:41 AM
did you bust your nut yet?

JSully
04-07-2005, 08:18 PM
Wednesday - April 06 - 2005

Weight: 235

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 1tbsp pb
Meal2: 2 turkey burgers
Meal3: 2 pieces chicken
Meal4: 10 oz tuna
Meal5: 2 scoop ON, 1 can green beans
------->Workout<---------
Meal6: 10 egg whites, 2 slices ff cheese, 1 can green beans, 6tbsp pb

Protein: 328g
Carbohydrates: 37g
Fat: 68g

Total Daily Calories: ~2066 - Yeah, I know, I gorged myself on PB last night. :hide:
________________________________________________________________

Workout: Legs / Back / Triceps
(#) => # of assisted reps
Not Including Warmups

Leg Extension:
255x12 (stack)
255x12
255x12
255x12->210x10->135x8(1sec pause at top)

Lying Leg Curl:
125x10
140x8
155x7
110x13

Hack Squats:
3pps x8
4pps x8
2pps x15

Pullups:
+45x6
+45x5
BWx10

Rotary Upper Back Machine:
190x12
250x10 (stack)
250x10

Lower Back Extensions:
BWx15
+25x12

Dips:
+90x12
+135x7
+45x15->BWx15

Straight Bar Cable Pushdowns:
175x12
205x8 (stack)
175x10->130x12->70x15
________________________________________________________________

Cardio:
:bang: no motivation :(
________________________________________________________________

Reflections:
Great workout, horrible cardio. Starting to look a little better in the mirror, however I'm gaining weight. WTF is that ****?!?! I'm off for tonite's workout: Cardio + Abs + Calves. :D

getfit
04-08-2005, 12:46 AM
Jake you're very dedicated! and doing an awesome job!

6tbsp of pb! damn i go through half the jar! :D

Canadian Crippler
04-08-2005, 12:53 AM
370lb dips for 7 reps... you ****ing *******.

JSully
04-08-2005, 12:53 AM
Jake you're very dedicated! and doing an awesome job!

6tbsp of pb! damn i go through half the jar! :D
Why thank you GF. :)

I'm actually eating my 4th tbsp tonite. LOL... so much for sticking with only 2tbsp's per night.

Hopefully the eggs will be finished before the pb is so that I'll eat the eggs instead.

JSully
04-08-2005, 01:04 AM
Thursday - April 07 - 2005

Weight: 236
-- 03.01.05 - 235lbs

Bodyfat %:
-- 03.05.05: 18.7%

Diet:

Meal1: 10 egg whites, 2 slices ff cheese, 1tbsp pb
Meal2: 2 turkey burgers
Meal3: 2 turkey burgers
Meal4: 10 oz tuna
Meal5: 1 scoop ON, 1 can green beans
------->Workout<---------
Meal6: 10 egg whites, 2 slices ff cheese, 1 can green beans, 4tbsp pb

Protein: 317g
Carbohydrates: 30g
Fat: 55g

Total Daily Calories: ~1877
________________________________________________________________

Workout:
(#) => # of assisted reps
Not Including Warmups

A little calf work + ab work. yay.
________________________________________________________________

Cardio:
60 minutes total on the Stairmaster

- 30mins interval training
-->4 mins @ lvl 3
-->4 mins @ lvl 7
-->4 mins @ lvl 4
-->4 mins @ lvl 8
-->4 mins @ lvl 5
-->4 mins @ lvl 8
-->4 mins @ lvl 5
-->2 mins @ lvl 9

*cardio + abs workout*

- 30mins interval training
-->2 mins @ lvl 5
-->2 mins @ lvl 8
-->2 mins @ lvl 5
-->2 mins @ lvl 8
-->2 mins @ lvl 5
-->2 mins @ lvl 9
-->2 mins @ lvl 5
-->2 mins @ lvl 9
-->2 mins @ lvl 4
-->2 mins @ lvl 10
-->2 mins @ lvl 4
-->2 mins @ lvl 10
-->2 mins @ lvl 4
-->2 mins @ lvl 11
-->2 mins @ lvl 4

________________________________________________________________

Reflections:
I pigged out on the damned PB again. I've been SOOOO ****ing hungry lately. Only 4 tbsp tonite though. So its looking better. I was however up a lb from yesterday. lol. Cardio was hell BTW. I was going to do an hour straight on the stairmaster but I hate those 4 minute intervals. When I push the 30 minutes button it automatically sets 2 minute intervals and those are just perfect. I may just do two 30 min sessions back to back next time. Ah well, it's time for bed. Gotta finish up my eggs and I'm outtie.

JSully
04-08-2005, 01:07 AM
Thanks crip. :D I try

Jabberwocky
04-09-2005, 12:57 PM
Bill Clinton likes turkey burgers too.

I like salmon burgers they are $$.

Coke
04-09-2005, 01:44 PM
Fine work in here as always Jake...over the top on cardio.

JSully
04-11-2005, 11:30 PM
Jabberwocky: Bill Clinton likes pussy flavored cigars, but who doesn't?

Coke: thanks bro.

JSully
04-11-2005, 11:41 PM
OK, I got wasted on Friday night, and the diet went to all hell the rest of the weekend. Luckily, I don't think I gained much, if any, fat back. I'm still relatively lean, and I'm pretty confident that tomorrow I'll be back down to where I was. Onto today's schedule:

Monday - April 11 - 2005

Weight: 238
-- 03.01.05 - 235lbs

Bodyfat %: ?
-- 03.05.05: 18.7%

Diet:

Meal1: 2 scoops ON, 1tbsp pb, 6 fish oil caps, 3 glucosamine caps
Meal2: 2 turkey burgers
Meal3: 2 turkey burgers
Meal4: 10 oz tuna
Meal5: 2 scoops ON
------->Workout<---------
Meal6: 10 egg whites, 2 slices ff cheese, 4tbsp pb, 3 glucosamine caps

Protein: 318g
Carbohydrates: 30g
Fat: 63g

Total Daily Calories: ~1953
________________________________________________________________

Workout: Chest / Biceps
(#) => # of assisted reps
Not Including Warmups

Flat BB Bench:
315x8
365x6(2)
335x6

DB Incline Bench:
115x10
125x10(1)
125x8(2)

Flat DB Flyes:
75x8
85x8
90x6

Cable Crossovers:
100x10
100x10
120x7

Alternating Seated DB Curls:
50x8,8
60x6,6
40x12,12

Hammerstrength Preacher Curl:
135x8
135x6
125x8

Alternating DB Hammer Curls:
50x10,10
55x8,8
60x6,6
________________________________________________________________

Cardio:
40 minutes on the Elliptical.
-->lvl 15, 47-53 rpm, 140-150bpm
________________________________________________________________

Reflections:
Damn strong workout. Tomorrow = back/triceps. I'm psyched. Later.

Jabberwocky
04-12-2005, 08:59 PM
Any tail to go along with the drunkeness?

Ugh I think im gonna have to attempt this psmf nonsense soon.

JSully
04-13-2005, 06:58 PM
I need to work more on my discipline. ugh... Today I had to start the PSMF over again. Everytime I get 3-5 days into it I **** up!!! God dammit!

Looks like 2 day clean refeed is scheduled for the 21st and 22nd. I need more motivation to stay on this damn thing. Right around the 5th day is when I start to notice getting leaner and leaner every day, then I **** it up. I'm tired of ****ing around, it's time to be serious... today: Back / Triceps.

I even ****ed up the diet last night with 4 bowls of cereal. ugh!!!!

JSully
04-13-2005, 07:00 PM
Any tail to go along with the drunkeness?

Ugh I think im gonna have to attempt this psmf nonsense soon.

lol.. no.. the girls party I went to, and the only reason I went was because of her, is a vegetarian.

Well I thought it'd be funny to wear my shirt. :evillaugh:

It's a dark brown shirt with a picture of a cow in the middle. Above the cow it says "Save a Cow", and below the cow.........
......
......
......
......"Eat a Vegetarian"

:D

She got angry. I laughed, and proceeded to get wasted.

getfit
04-13-2005, 07:02 PM
lol! besides i'm vegetarian that's pretty funny jake! ;)

briancurran01
04-13-2005, 07:03 PM
workouts looking good jake.

good luck with the psmf...i am starting back on it myself as of sunday...i have a few supps to help me out this time with the cravings and such...i am going to do it right this time and get lean enough then i can bulk for a while with no worries.

rookiebldr
04-13-2005, 07:03 PM
I love it, clearly she has no sense of humour. Getting wasted, ace. :)

Jabberwocky
04-13-2005, 07:29 PM
lol.. no.. the girls party I went to, and the only reason I went was because of her, is a vegetarian.

Well I thought it'd be funny to wear my shirt. :

It's a dark brown shirt with a picture of a cow in the middle. Above the cow it says "Save a Cow", and below the cow.........
......
......
......
......"Eat a Vegetarian"

Just as well, she was probably a wicked hairy hippy chick.

lilmase1153
04-14-2005, 02:33 AM
great w/o jake 365x6 is huge bro... anyways hit me up man we still need to kick it bro..

Coke
04-16-2005, 12:13 PM
Superb benching and curling bro!!

Jabberwocky
04-17-2005, 03:25 PM
Are you buying frozen turkey burgers that are premade, or are you making your own?

If you are buying the frozen ones, who is the taste on them I saw them at the store today.

JSully
04-18-2005, 11:32 PM
Thanks everybody, but unfortunately, I just don't feel like keeping up with my journal. It's a pain in the ass to copy and paste and blah blah blah. I think I'll just change my format and forget all the fancy ****. I'm really getting tired of writing my **** down too, so I'll just put what I ate, total cals, pro/carb/fat, todays weight, and what I can remember of my workout. Hopefully this will reduce the time it takes me to write my stuff in here so that I can hit the sack faster so I'm not so damned tired in the mornings. Thanks everybody that frequents my journal giving me motivation to keep going.

oh, and Jabberwocky, I get the pre-made ones from costco. 97% lean. 24g pro, 0carb, 3g fat. :D

onto the workout/diet:

Monday 04.18.05

I called in sick today at work because I felt like **** when I woke up. As the day progressed I started feeling better and ended with a decent workout. Not too shabby. Kept to my diet too.. yay for me.

Weight: 234

diet:

Meal1: 10egg whites, 2 slices ff cheese, 2 turkey burgers, 2tbsp pb
Meal2: 2 pieces chicken, 2 turkey burgers, 2 slices ff cheese
----->workout<-----
Meal3: 2 turkey burgers, 2 slices ff cheese, 2tbsp pb

protein: 309g / carb: 32g / fat: 53g
total cals: 1841

workout:

pullups: 5 sets 10
bent over dumbbell rows: 4 sets of 125x10 (each arm)
pulldowns: 160x12 , 235x10 , 295x6->160x10
seated hammerstrength overhand grip rows: 4pps x8 (each arm), 5pps x8
seated hammerstrength neutral grip rows: 5pps x8 (each arm)
standing cable pullovers: 160x12 , 160x10, 160x12
kneeling cable wide pulldowns (w single arm/attachments): 145x10 , 160x10

cardio:

30 mins @ 15% incline, 3.0-3.5mph.


a-beep, beep, beep beep, that's all folks.

JSully
04-19-2005, 11:48 PM
Tuesday 04.19.05

Weight: 234

diet:

Meal1: 2 scoops ON, 2tbsp pb
Meal2: 1 turkey burger
Meal3: 2 pieces chicken, 1 can green beans
Meal4: 1 turkey burger
Meal5: 1 scoop ON, 1 can green beans
----->Workout<-----
Meal6: 2 pieces chicken, 2 cans green beans, 2tbsp pb

protein: 233g / carb: 22g / fat: 43g
total cals: 1407

workout: shoulders/triceps

seated millie: 225x10 , 275x5 , 275x4 , 245x8 , 185x15->135x15 , 185x15->135x14
standing db side raises: 40x10 , 45x8 , 50x8
standing cable single arm side raises: 2 sets of some weight for 8 reps
rear delt machine (wt per side): 25x10 , 35x8 , 45x10
bb shrugs: 225x16 , 315x16, 405x8 , 225x13
cgbp: 135x20 , 225x12 , 275x8 , 225x12->135x18
cable rope pushdowns: 6 sets 10 with some odd weight, last 2 sets were drop sets
cable single arm kickbacks: 3 sets 10 with a bunch of weight
machine dips: 2 sets of 20 with the stack

cardio:

30 mins @ 15% incline, 3.0-3.8mph.


yup, good workout, tris are pumped, shoulders feel good. I'm outtie.

Coke
04-20-2005, 05:25 AM
I hear you on the journal tip, the numbers are always real nice in here though - good shoulder and tri work.

muscle chic
04-20-2005, 07:38 AM
Oh... LittleJake.. You have to keep up with your journal !!!!! Great workout!!

Praetorian
04-20-2005, 09:13 PM
I just skimmed trough your journal Jake, and you my man, are a friggin beast if I may say so. I just hope someday that I'll get to that level.

:strong:

I got a question though, why are going so low on the carbs? A special diet you are following?

Cheers man.

Unholy
04-20-2005, 09:23 PM
"little" jake is false advertising

JSully
04-20-2005, 10:44 PM
coke: thanks

muscle chica: yeah, i suppose i will. lol

praetorian: I've found that, through different diets and such, my body is very insulin resistant. Meaning that carbs make me FAT! So, in order to get down to low levels of bodyfat, I need to drop the carbs completely. Once a week I do a refeed, but that's about it. I was going at 1.5g/lb of protein, but soon my weightloss stalled again, so I've dropped it down to about 1g/lb of protein and roughly 50g fat. I figure at roughly 1500 cals, and combined with the cardio, I should get my bodyfat down pretty low. Let's hope it works. I'm also going to try something new when I bulk, instead of stuffing everything I can in my mouth, I'm going to start at 3000 cals. Only thing, is that only 15% of the cals will come from carbs. 30% from fat, and 55% from protein. I'll do that for about a month, and hopefully, if my calculations are correct, I won't be gaining much fat (I will still be doing cardio) and most of it should be sheer mass. I'll keep my fingers crossed. Until then, I'm just trying to get as lean as possible by my birthday (June 22). HOPEFULLY I'll be rounding 6% within 6-8 weeks. ah well.. we'll see.

holywars: false advertising? lol.. good one

JSully
04-20-2005, 11:55 PM
Wednesday 04.20.05

Weight: ?

diet:

Meal1: 10 egg whites, 2 slices ff cheese, 2 tbsp pb, 6 fish oil caps
Meal2: 1 turkey burger
Meal3: 2 pieces chicken, 2 slices ff cheese, 1 can green beans
Meal4: 5oz tuna
Meal5: 1 scoop ON
----->Workout<-----
Meal6: 6 oscar meyer turkey & beef fat free weiners, 2 cans green beans, 2tbsp pb

protein: 237g / carb: 43g / fat: 43.5g
total cals: 1512

workout: none


cardio:

Elliptical - 60 mins @ lvl15, keeping around 53rpm


cardio sucks. I was planning on chicken and ff cottage cheese for dinner, but those fat free hot dogs were damn good, so I decided to have 6 of 'em. lol.

getfit
04-21-2005, 01:55 AM
jake needs some assistance with the diet? ;)

Chubrock
04-21-2005, 08:18 AM
Damn son, 6 ****in hotdogs haha. NICE!!

Unholy
04-21-2005, 11:28 AM
hotdogs go down like water.

JSully
04-21-2005, 06:47 PM
jake needs some assistance with the diet? ;)

Nope, no assistance, diet is dialed in. I'm leaner today than I was 3 days ago. :D

The hotdogs were fat free... and I really didn't feel like making chicken or eating ff cottage cheese.. so I said fcuk it!! I would have eaten more, but I wanted to stay in my calorie range. :)

And these hotdogs did not go down like water, I chewed them very slowly as to savor the flavor. lol

GMCtrk
04-21-2005, 06:52 PM
I chewed them very slowly as to savor the flavor. lol

ah yes, the robust flavor of hotdogs :micro:

rookiebldr
04-21-2005, 07:15 PM
Another June Birthday? w00t!

JSully
04-21-2005, 11:54 PM
Thursday 04.21.05

Weight: 234

diet:

Meal1: 10 egg whites, 2 slices ff cheese, 2tbsp pb
Meal2: 1 turkey burger
Meal3: 2 pieces chicken, 2 slices ff cheese, 1 can green beans
Meal4: 5oz tuna
Meal5: 1 scoop ON, 1 can green beans
----->Workout<-----
Meal6: 1 piece chicken, 1/2 cup ff cottage cheese, 2 cans green beans, 2tbsp pb

protein: 239g / carb: 30g / fat: 44.5g
total cals: 1477

workout: legs
leg press: 4pps x16 , 4pps x16 , 6pps x12 , 8pps x8 , 10pps x8 (knee wraps) , 12pps x3 (knee wraps)
standing single leg curl: 55x15,15 , 70x12,12 , 85x10,10
lying leg curl: 110x12 , 125x10 , 145x10
leg extension: I don't remember weight, but I did 6 or so sets of 15-30 reps then a drop set at the end.
-various calf work and thats it.


cardio:

Elliptical - 30 mins @ lvl15, keeping around 50rpm

Unholy
04-22-2005, 04:19 AM
Good workout, no squats on leg day?

JSully
04-22-2005, 07:50 AM
Not this day, I generally only do squats every other week. My knees are fcuked up and squats kill. However, I'm pretty sure squats would have felt better on my knees than that last set of leg press. :(

Unholy
04-22-2005, 07:52 AM
Blah, be careful with the knees man, nothign would be worse than them giving out :(

briancurran01
04-22-2005, 07:58 AM
nice looking workout jake...what is your weight and bf sitting at now?

JSully
04-22-2005, 06:44 PM
wars of holiness: yeah, tell me about it. :( I'm going to stay away from heavy leg press for quite some time.

brian: weight is 233 @ roughly 13-14% I got my diet pinpoint on wednesday and lost about a lb and a half already...this weekend I'm going with a 3day UD2 refeed then back on PSMF starting monday, lasting until thursday the 5th, then another 3day UD2 refeed.

so, about 3-4 psmf cycles and I should be close to 8% or so.. we'll see, I don't even know.

I'll be taking pictures on sunday, so we all can estimate bodyfat... lol.. I'm still a fat slob. :( I'll be all bloated from the load.. so I may change my mind if I look too horrible.

muscle chic
04-22-2005, 07:53 PM
Wow!! Sounds like you're doing really well !! I can't wait to see pics!!! :thumbup:

Jabberwocky
04-22-2005, 10:02 PM
wars of holiness: yeah, tell me about it. :( I'm going to stay away from heavy leg press for quite some time.

brian: weight is 233 @ roughly 13-14% I got my diet pinpoint on wednesday and lost about a lb and a half already...this weekend I'm going with a 3day UD2 refeed then back on PSMF starting monday, lasting until thursday the 5th, then another 3day UD2 refeed.

so, about 3-4 psmf cycles and I should be close to 8% or so.. we'll see, I don't even know.

I'll be taking pictures on sunday, so we all can estimate bodyfat... lol.. I'm still a fat slob. :( I'll be all bloated from the load.. so I may change my mind if I look too horrible.

In the pics wear your cowboy hat. If you do that ill pm you a twinkie

JSully
04-23-2005, 04:59 AM
In the pics wear your cowboy hat. If you do that ill pm you a twinkie

Fukin-A dogg.. I'll take one just for you!

Unholy
04-23-2005, 06:34 AM
Jake is a twinkey addict

briancurran01
04-23-2005, 06:36 AM
How is the refeed going Jake? just started mine today...i feel much better already...carbs are like heaven right now lol.

Jabberwocky
04-23-2005, 08:46 AM
Fukin-A dogg.. I'll take one just for you!

Hell yes $$

JSully
04-23-2005, 10:53 AM
*gasp* twinkies? me? NAHHHH!!

:hide:

bri: refeed is going great. Got kinda sloppy last night with the 2 massive burgers from fatburger... then of course a ****load of cookie dough. But I'm going to try to stay pretty clean on the carbs and low on the fat today. Having pancakes for breakfast, some samurai sams for lunch (teriyaki bowl, no fat, tons of rice) then a taco salad for dinner, and probably a ****load of cereal throughout the day as well. However, I AM going to a picnic that my work is having, and they're having homemade brownies. :drooling:

However, surprisingly, I only gained 4lbs from the carbload yesterday. Today I'll probably load up another 3 lbs to make my bodyweight an even 240. Instead of carrying the load through tomorrow, I'm going to start back the psmf on Sunday and carry it all the way through until Thursday the 5th and load friday, saturday, and sunday, textbook style sucka!

briancurran01
04-23-2005, 11:33 AM
nice...i should have got some good old ben and jerrys ice cream myself....ah well next refeed..i will do it up :)

JSully
04-23-2005, 06:05 PM
ok I finally got around to updating the workout and diet for yesterday, I'll be carbloading this weekend. weeee...then back on PSMF for 12 days. yay :rolleyes:

Friday 04.22.05

Weight: 233

diet:

Meal1: 10 egg whites, 2 slices ff cheese, 2tbsp pb
Meal2: 1 turkey burger
Meal3: (subway)- 2 foot long clubs on white (double meat, mayo, lettice, tomato, oil&vinegar), 6 white chocolate macadamia nut cookies, 1 bag cool ranch doritos, diet coke.. lmao @ diet coke
Meal4: 1/2 box frosted mini wheats, 1/4 gallon milk
----->Workout<-----
Meal5: cookie dough, more milk
Meal6: (after work) 2 double cheeseburgers from fatburger, cookie dough

protein: ? / carb: ? / fat: ?
total cals: dunno, dun fcukin care

workout: chest
flat bb bench: 135x25, 225x16, 315x8, 315x8, 385x3, 365x3, 295x8, 315x6
incline db bench: 120x10, 125x8, 125x7
cable flyes: 70x10, 100x8, 100x8
hammerstrength incline press: 4pps x8, 4pps x6, 4pps x6, 3pps x8

cardio:

none

JSully
04-23-2005, 06:11 PM
ok..time for pics.. keep in mind.. yesterday and today are my carb load days...so I'm VERY bloated, and I'm holding tons of water. Yesterday when I woke up I was 233lbs. At that point, the standing front flexed shot you could see abs, not like.. BAM abs.. but they were there and you could notice them. In this shot, they disappeared. LOL.. oh well. These first 5 are, standing front unflexed, standing front flexed, front double bicep, front lat spread, and a side tricep which the lighting is horrible on.

getfit
04-23-2005, 06:13 PM
holy**** your double bi- side tri are incredible jake looking damn good! keep up all that good work!

JSully
04-23-2005, 06:13 PM
next are, rear double bicep, rear flexed back (whatever its called), rear lat spread (lighting is off, the sun went away :( ), side chest shot (which looks like ****, and no my legs aren't flexed.. lol), and a front quad shot.

JSully
04-23-2005, 06:14 PM
thanks baby :D

The 2nd set of pics are better though. ;) Diet is all dialed in now, and the next set of pics should definately be close to 2-3% less bodyfat. We'll see..

getfit
04-23-2005, 06:15 PM
what i've posted on the first shot stands for the second as well! :)

getfit
04-23-2005, 06:15 PM
i have replyed! ;)

Built
04-23-2005, 06:17 PM
Leggies are coming along real nice. Your back is the size of a small country.

Mmmm... very nice.

Cutie!

;)

JSully
04-23-2005, 06:23 PM
:D why thank you built. I dunno about the size of a small country.. but it's getting there. My best bodypart I believe, with shoulders running a close 2nd.

gf: Thanks again! :)

Jabberwocky, unfortuanly, my cowboy hat is out of commission at the moment (I can't find it, buried in my closet somewhere), but I'll look for it, and next time I take pics if I can't find it I'll go buy another. lol

Praetorian
04-23-2005, 06:23 PM
hehe looks like you got quite a fan club going on here... :)

:thumbup: rear double bi and side tri are totally sweet.

JSully
04-23-2005, 06:25 PM
I personally like the rear double bicep, and the rear back flexed the best. Quads are coming along, but they're holding too much fat still. Need to get those knees skinny, for a better all around size appearance. I thought the side tricep looked like ****. Almost as ****ty as the side chest. oh well. :(

getfit
04-23-2005, 06:26 PM
for 21 jake i swear you look incredible in all honesty! very impressive! :)

GMCtrk
04-23-2005, 06:38 PM
huge...now just get cut (...clen ;))

cphafner
04-23-2005, 07:45 PM
I just saw the link from the member pics. Pics look awesome. Your strong as a bull and look real impressive. To make it even worse, your another younging! I'm jealous man. Good stuff.

Jabberwocky
04-23-2005, 09:58 PM
:D why thank you built. I dunno about the size of a small country.. but it's getting there. My best bodypart I believe, with shoulders running a close 2nd.

gf: Thanks again! :)

Jabberwocky, unfortuanly, my cowboy hat is out of commission at the moment (I can't find it, buried in my closet somewhere), but I'll look for it, and next time I take pics if I can't find it I'll go buy another. lol

You should invest in your meathead beanie before the cowboy hat. I am gonna pick up some turkey burgers tomorrow they better not suck!

Coke
04-24-2005, 06:46 AM
Good pics, you are your own biggest critic...real nice side/tri shot despite the lighting.

AdmiralDan
04-24-2005, 07:10 AM
nice progress. and are you really only 21? DAMN. keep up the good work

Hatred
04-24-2005, 05:30 PM
I am so invading the club that you work at.

Canadian Crippler
04-24-2005, 05:37 PM
omg ur so cute!!!

JSully
04-24-2005, 05:47 PM
praetorian: thanks man! finally, a fan club. *faints, then gets up to sign autographs* :D

gf: thanks again, I'll be 22 in june... but by then I should be about 15lbs lighter and 6-8% lower.. we'll see. keep your fingers crossed. lol

GMC: just got it yesterday. ;)

cphafner: thanks bro, I saw your pics too, you're lookin quite ripped. I'll have my bodyfat down there soon!

jabberwocky: I have a few beanies actually. One that says "Pimp Industries". ;) I still want to get the "Animal" beanie from animalpak, but I keep forgetting when I have the $$. One day I suppose. I should have had the cowboy hat for the spring horse!!!!

coke: thanks, I am my own biggest critic. I am only pleased with 2 of the back photos and thats it. The side tri looks like ****, you would agree if you saw it in better lighting.

admiralDan: yeah, thanks.. 22 in june though.

josh: yeah... just don't get rowdy or they'll make me throw you out.. lol.. on another note... go there with me on my night off and pay 1/2 off of everything. ;) VIP baby!

crippler: I know, thanks. :D

chris mason
04-24-2005, 05:53 PM
I don't think the pictures really do him justice. His shoulder girdle/back/and chest are all HUGE when you see him in person. He is strong as **** and has a great shoulder to waist ratio.

The pictures look good but in person he just blew me away.

BCC
04-24-2005, 06:45 PM
Looking awesome Jake, especially the rear double bi.

RuLess
04-24-2005, 08:29 PM
lookin good bro, how much are u lookin to drop bf wise, and do u play , or did u play collegiate football.. you look familiar

JSully
04-25-2005, 04:18 AM
chris: thank you, I may hire you as my new spokesman, such skill, and it seems to flow so easily. How do you do it? I could never lie that well. ;)

chase: thanks bro, not anywhere near your 'incredible/jaw dropping' status yet, but I'm hoping to be there in a year or so.

ruless: thanks man, I'm looking to get to around 6-8% so that I can take pics and evaluate myself. And no, I've never played college ball. :( I never played any ball. I shattered my right elbow just before freshman yearh in HS, hindering me from all physical sports. Against the doctors orders I still lifted weights, then I got into it really serious about a year and a half after graduation (october 2002) and have been hitting it pretty serious ever since. I've gone from 180 all the way up to 265-270 and now I'm back down to around 235ish trying to get to 215-220. If you look real close, on the rear double bicep, you can see the scar on the outside of my arm along my tricep into my elbow.

JSully
04-25-2005, 10:42 PM
Monday 04.25.05

Weight: 242

diet:

Meal1: 10 egg whites, 2 slices ff cheese, 1 turkey burgers, 6 fish oil caps
Meal2: 2 pieces chicken, 2 slices ff cheese, 5oz tuna
Meal3: 2 scoops ON
----->Workout<-----
Meal4: 1 piece chicken, 1/2 cup ff cottage cheese

protein: 246 / carb: 18 / fat: 15.5
total cals: 1195.5

workout: back / biceps
deadlifts: 135x10, 315x8, 405x6, 455x4, 475x3 (+belt, no straps), 495x1 (+belt, +straps)
pullups: BWx10, BWx10, BWx8, BWx8
low cable rows: 235x10, 250x8, 250x8
single arm hs hi-rows (wt per side): 160x8,8 , 185x8,8 , 185x6 (both arms)
alternating seated db curl: 40x10,10 , 45x10,10 , 50x8,8
hs preacher curl: 90x15, 90x15, 115x10, 115x10

cardio:

30 mins treadmill @ 15% incline ranging from 3.0-3.6mph.

reflections:
I'm so fcuking tired. I'm not only on 1200 cals/day, but I've had 3 hours of sleep. I'm going to bed.

Unholy
04-26-2005, 06:33 AM
You need more sleep for your muscles to grow to Ginormous sizes!!!

Coke
04-26-2005, 09:19 AM
Thats some exceptional stuff, doing such heavy deads with those low cals plus being sleep deprived - cool effort.

ryuage
04-26-2005, 02:32 PM
fatty

KiwiBuilder
04-26-2005, 02:37 PM
Some crazy stuff for such little sleep. Good effort man...

JSully
04-27-2005, 07:13 PM
Tuesday 04.26.05

Weight: 235

diet:

Meal1: 2 scoops ON, 1 turkey burger, 6 fish oil caps
Meal2: 2 pieces chicken, 2 slices ff cheese, 5oz tuna
Meal3: 2 scoops ON
----->Workout<-----
Meal4: 1 turkey burger, 1/2 cup ff cottage cheese

protein: 246 / carb: 19 / fat: 19.5
total cals: 1235.5

workout: shoulders / triceps

db sh press: 80x15, 90x12, 110x10, 115x8, 120x7, 125x6
db side raises: 40x10, 45x10, 50x10
lateral raise machine: stack x7, stack x7 (can't remember the weight)
reverse pec deck: stack x12, stack x12 (can't remember the weight)
db front raises: 40x10, 40x10
db shrugs ss w/ plate shrugs (wt per hand): 125x12->45x20, 125x12->45x20, 125x12->45x20
cable pushdowns: 6 sets of 10-12 with some odd weight
dips: BWx20, +45x15, +90x12, BWx15, +135x7


cardio:

30 mins ellipcital @ lvl 15, ~50rpm.

reflections:

JSully
04-28-2005, 12:02 AM
Wednesday 04.27.05

Weight: 232

diet:

Meal1: 2 scoops ON, 1 turkey burger, 6 fish oil caps
Meal2: 2 turkey burgers, 2 slices ff cheese, 5oz tuna
Meal3: 1 scoop ON
----->Workout<-----
Meal4: 12 egg whites, 4 slices ff cheese

protein: 251 / carb: 23 / fat: 19.5
total cals: 1271.5

workout: legs

leg extension: 6-8 sets 12 with various weight
standing single leg curl: 3 sets 10 each leg with various weight
lying leg curl: 3 sets 10 with various weight
squats: 135x20, 225x10, 275x7 (knees are killing me)
leg press: 4pps x20, 4pps x20

I'm so tired I forgot about calves. DOH!

cardio:

none

reflections:

lilmase1153
04-28-2005, 01:16 AM
jake great w/o yesterday bro, you really are bigger in person but still pretty WEAk :D j/k bro but for real we need to do this again and soon, how about tomorrow???? that is if your not too tired.. ill hit you up mang

Coke
04-28-2005, 05:20 AM
Damn good shoulder session...fine leg work as well - too bad about the knee, hope that completely clears up mang.

Canadian Crippler
04-28-2005, 12:46 PM
Why are you doing all the 'loser' exercises first?

JSully
04-28-2005, 07:00 PM
coke: thanks, maybe some deca will help? :evillaugh

crip: because my knees are jacked. So if you pre-exhaust your muscles you won't hafta go as heavy on the squats/leg press to get the same feeling. So instead of doing 400-500lb squats, I burn the **** out of my legs first and get the same reaction off of 200-300lb squats.

JSully
04-28-2005, 07:01 PM
jake great w/o yesterday bro, you really are bigger in person but still pretty WEAk :D j/k bro but for real we need to do this again and soon, how about tomorrow???? that is if your not too tired.. ill hit you up mang

I'm doing chest/biceps on friday if ya wanna hit it up with me. Gimme a call.

Canadian Crippler
04-28-2005, 07:17 PM
crip: because my knees are jacked. So if you pre-exhaust your muscles you won't hafta go as heavy on the squats/leg press to get the same feeling. So instead of doing 400-500lb squats, I burn the **** out of my legs first and get the same reaction off of 200-300lb squats.Pffft. Loser reasoning. ;)

JSully
04-28-2005, 07:18 PM
Pffft. Loser reasoning. ;)

you try it and see if you can still squat your max afterwards. :D


I guarantee you'll barely hit 75% of it, if you hit the aux execises even half as hard as I do.

Canadian Crippler
04-28-2005, 08:25 PM
I believe you that doing leg extentions and leg curls before squatting will bring down your squat significantly. I just believe doing something like that purposely is quite loserific. ;)

JSully
04-29-2005, 03:42 AM
I believe you that doing leg extentions and leg curls before squatting will bring down your squat significantly. I just believe doing something like that purposely is quite loserific. ;)

lol, on normal occasions I wouldn't...

but my knees have been killing me lately. :( They dont like 500+ squats, even though I do. ugh...

I'll just have to find some sort of "supplement" to make the knees better. ;)