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Utopianhopes
11-26-2005, 08:49 AM
Introduction: Have stuck around for a while now, hoping one day I would finally get motivated to use all this good knowledge available in this site. Those the day has come and I am starting my own journal to track my progress. I am on a 6 month cut, currently going to complete my third month. My starting stats were 242lbs and 25%bf.

Current Stats: 5’11 224lb 20.6% bf.

Short-Term Goal (6 months): Get lean: 200lbs 15-10%bf.

Long- Term Goal: Unknown

Body Part: Legs
Friday, November 25

Squat 4x15: 175, 185’s
Seated Leg Press 3x12: 270, 360’s
Leg curl 3x12: 110’s
Leg Ext. 3x12: Rough estimate in 200's. (forget to write it down)

Calves
Standing calf raiser (3 different angles: Toes normal, inwards, outward) 3x15: 40’s
Seated calf raiser 3x15: 45’s

Summary: My workout of late have been sucking. I need to make myself a shirt saying “Unavailable at the moment, working out”.


I will post my diet next entry. It is the holidays and there just no need to chart how much I went over. Save myself the guilt trip.

HILL
11-26-2005, 09:05 AM
Good idea on starting a journal man ive found mine to be a real help. Also you have made great progress keep it going

Utopianhopes
11-27-2005, 10:52 AM
Thanks Hill

Saturday - Active recovery

Diet:
source grams cals %total
Total: 2123
Fat: 94 842 41%
Sat: 31 283 14%
Poly: 6 50 2%
Mono: 51 461 22%
Carbs: 100 380 18%
Fiber: 5 0 0%
Protein: 212 850 41%

Weigh in:224lb

Utopianhopes
11-27-2005, 01:03 PM
Decided to post some pictures of how I am currently doing. Photographic documentary of my progress.

Not bad after one year of off and on training followed by a whole year off. Been lifting for only 3 weeks now.

Utopianhopes
11-27-2005, 10:44 PM
Sunday - Active recovery

Diet:
source grams cals %total
Total: 2013
Fat: 83 747 38%
Sat: 20 178 9%
Poly: 14 125 6%
Mono:47 419 21%
Carbs: 163 620 32%
Fiber: 8 0 0%
Protein: 148 592 30%


Weigh in:224lb

Quote of the day:"Good judgment comes from experience, and a lot of that comes from bad judgment." -Will Rogers

Can't wait for tomorrow, been dieing to hit the weights again. Today just hasn't gone my way.

Utopianhopes
11-28-2005, 09:38 AM
Changing my workout program. From a 3 day split to 4 day split (credit built for the help :D ).

Monday
Horizontal push pull, calves

Rack pulls, 5x5
Rows, 3x8
Some other row, 2x10-12

Flat bench, 5x5
Incline flye, 3x8
Incline dumbbell press, 2x8-12

Seated calves, 3x15 OR standing calves, 3x8

23 sets in total

Tuesday
Quad dominant legs, biceps
Squats, 5x5
Leg press, 3x8
Leg curls, 3x15

Seated alternating bicep curls, 5x5
Incline bicep curls, 3x10

19 sets in total

Thursday
Vertical push pull, calves or abs
Chins, 5x5
Pullovers, 3x8
High rows, 2x12

Arnies, 5x5
Side laterals, 2x12
Rear delts, 3x12

Abs or calves, 3x12

23 sets in total

Friday
Hamstring dominant legs, triceps

RDLs, 5x5
High foot placement leg press, heavy: 3x8
Walking lunges, 3 lengths of the bb court

Dips, 5x5
Any other tricep exercise, 3x10-12

19 sets in total

Utopianhopes
11-28-2005, 11:04 PM
Monday
Horizontal push pull, calves

Back
BB Bent over Rows, 3x8: 135, 155, 165
DB bent over 3x10-12: 50, 55, 60

Chest
Incline Barbell press, 2x8-12: 115, 135, 155
Decline DB flye & Press, 3x10: 20, 20, 30
Flat bench, 5x5: 145,155,155, 165, 165

Calves
standing calves, 3x8: 60, 80, 100

Abs
Incline Sit up 3x20,10,10 (unweighted)
Incline Kick up 3x20,10,10 (without resistance)

25 sets in total

Diet
source grams cals %total
Total: 2289
Fat: 71 643 29%
Sat: 21 187 8%
Poly: 5 44 2%
Mono: 44 394 18%
Carbs: 170 608 28%
Fiber: 18 0 0%
Protein: 238 952 43%

Weigh In: 222lbs

Summary: I like the workout. Felt great during and afterwords. I am hoping to continue my newbie gains with only 3 weeks of lifting under my belt since the long rest.

Utopianhopes
11-29-2005, 11:50 AM
Tuesday
Quad dominant legs, biceps

Squats, 5x5: 245, 255, 255, 265, 265
Leg press, 3x8:270, 270, 360
Leg curls, 3x15:100,110,120

Seated alternating bicep curls, 5x5: 20,25, 25, 30,30
Incline bicep curls, 3x10: 20, 20, 25

19 sets in total

30min Stationary Bike Heart Rate 140

Weigh in:222lbs

Diet
source grams cals %total
Total: 2669
Fat: 70 629 24%
Sat: 27 241 9%
Poly: 5 49 2%
Mono: 34 309 12%
Carbs: 256 934 36%
Fiber: 23 0 0%
Protein: 266 1063 40%

Couldn't control myself for the most Part. Don't feel too bad as it was a clean cheat day.

-TIM-
11-29-2005, 12:03 PM
Hey good luck Utopianhopes. You should be able to see a lot of progress in 6 months, with the right diet. Have you thought about setting a shorter goal too, maybe a half way point at 3 months?

Utopianhopes
11-29-2005, 12:47 PM
Hey good luck Utopianhopes. You should be able to see a lot of progress in 6 months, with the right diet. Have you thought about setting a shorter goal too, maybe a half way point at 3 months?

Haven't really considered it as I was just planning to check my measurements every month. Now that you mention it let me check (thanks)....

Weight BF% Fat (lbs)
Start:224lbs 20.6% 46.114
3 months:212lbs 17.5% 37.114
6months: 200lbs 14.05% 28.114

(This is a loose estimate of me losing 1lbs a week while it being 3lbs of fat for every 1lbs lbm. Can vary if I get better fat to lbm ratio.)

Hey, Tim you still playing Poker?

Built
11-29-2005, 01:01 PM
Hey, cool - glad you're liking the split. I've liked it a lot - I find that it's really balanced - a lot of my friends use it, too.

WBBIRL
11-29-2005, 01:10 PM
You could do alot better with your pic's. For one, if the camera has a timer set it for like 15 seconds and then go place it infront of you somewhere to get a good whole body shot. Do different sections also, a upper body and lowerbody as well. If you dont want your face on them, just paint white over it in paint. The lighting is alittle poor in those pics also.

Not harping on you, but just giving some advice

Nice progress BTW, you can see you have clearly dropped a good deal of your fat %.

Utopianhopes
11-29-2005, 02:03 PM
You could do alot better with your pic's. For one, if the camera has a timer set it for like 15 seconds and then go place it infront of you somewhere to get a good whole body shot. Do different sections also, a upper body and lowerbody as well. If you dont want your face on them, just paint white over it in paint. The lighting is alittle poor in those pics also.

Not harping on you, but just giving some advice

Nice progress BTW, you can see you have clearly dropped a good deal of your fat %.

Thanks for the advice. I will take a closer look at the member's pictures to see the correct way of doing it.

-TIM-
11-29-2005, 02:13 PM
Hey, Tim you still playing Poker?Every night online. :cool: I just got a new computer and a broadband line so I'm an internet poker junkie. I've been playing a lot of low limit and $5.00 SNG's just for fun.

Utopianhopes
11-30-2005, 03:54 AM
Weigh in:224lbs (realize how I dropped 2lbs so fast. I have a beat up scale that was moved -2 pass zero).

Today is my day off. I will try to lower my calories to 2,000 in hopes to make up for yesterday. I have a good chance of not reaching my 1lb lost this week as I had a couple of cheat days (thanksgiving, day after thanksgiving, and yesterday). Might consider sneaking into the gym for some cardio.

Utopianhopes
11-30-2005, 10:32 PM
Wednesday

Rest day

Didn't run, decide to take a 2 hour nap (felt great). :zipit:

Diet:
source grams cals %total
Total: 2125
Fat: 71 637 31%
Sat: 21 191 9%
Poly: 2 22 1%
Mono: 45 401 20%
Carbs: 132 487 24%
Fiber: 10 0 0%
Protein: 232 928 45%

Weight:224

Couple of noticeable things I have been experiencing is an increase in metabolism. I am so freaking hungry now that I workout. I am having appetite control issues. It not like I can discard it (during the middle of class, I can hear my stomach roaring for food). I do my best to drown the hunger with water. I might have to adjust my food products for stuff more filling or just increase calories and slow down my cut. Also, Testosterone is going through the roof. This past week I have been taking a cold shower every night.

Workout is simply amazing. I have this nice pump going today. I only feel sore when I strain my muscles. Much improvement from previous workout regime, that I experience problems just trying to move the next day.

I will also start a hit program tomorrow. I might just use the park next door to my campus. Huge grass field in which I can sprint and jog (I have a belt and an old tire. Take it up another level). Might also consider mixing it up if I can stay late nights and run in the parking lot (incline run). The running on two treadmills idea by built just seem a bit crazy, never been a fan of running on a machine who goal is to knock me off.

Lastly, I have developed an addiction to this site. I don’t know how many countless hours a day I spend just reading. Whatever, nothing to lose sleep over.

Utopianhopes
12-01-2005, 09:44 PM
Thursday
Vertical push pull, calves or abs

Chins (assisted), 5x5: 13, 13, 14, 14, 15
Pullovers, 3x8: 50, 50, 60
High rows, 2x12: 80's

Arnies, 5x5:20, 25, 30, 35, 40 (spent most of trying to find my limits)
Side laterals, 2x12: 15's
Rear delts (db), 3x12: 20s, 20s, 25s

Standing calf raiser, 3x12:10, 10, 12

23 sets in total

Cardio: (felt kind of lazy and left the running for another day)

30 min bike run heart rate range from 130-150

3x 2min interval of jump rope
1x 3min interval of jump rope

Weigh in:223lbs (Checked 3 times to make sure I wasn't off :evillaugh )

Diet:
source grams cals %total
Total: 2225
Fat: 79 713 33%
Sat: 22 200 9%
Poly: 5 48 2%
Mono:47 427 20%
Carbs: 157 566 26%
Fiber: 15 0 0%
Protein: 222 889 41%


I also had some time to work on my picture taking skills and here what I have come up with. Hopefully it is much improved from last time (Thanks WBBIRL).

Utopianhopes
12-02-2005, 09:12 AM
Friday
Hamstring dominant legs, triceps

RDLs, 5x5 :225,225,225,250,250
High foot placement leg press, heavy 3x8: 410, 410, 450
Walking lunges, 3 lengths of the bb court:40's

Dips (assisted), 5x5:13,12,11,10,9,7,5 (took me forever to find my limits)
Tricep Extension, 3x10-12: 60, 70, 70

19 sets in total
Weigh in:224lb


I also added some more pictures. Going to go workout now.

Built
12-03-2005, 05:27 PM
Your calves are amazing, and you've got some great size going on in your quads. Nice big tris, too. Your shoulders are square and will blow up nicely as you continue to train and diet properly.

Stay good!

-TIM-
12-03-2005, 07:11 PM
Nice wheels. Your calves are teh bomb.

Utopianhopes
12-04-2005, 11:39 AM
Thanks Built and Tim for all the support.

Saturday
Rest day
Jump rope 2min. intervals x3
Abs set ups 3x20.

Diet:
source grams cals %total
Total: 2565
Fat: 86 771 31%
Sat: 26 236 9%
Poly: 6 57 2%
Mono: 48 436 17%
Carbs: 207 762 30%
Fiber: 16 0 0%


I am contemplating putting my diet on hold in 2 weeks for the holidays. Have not been able to decide yet as I hate slow downs, but it would do me some good if I can stay patient. Also, plan to implement a new rule. I will not be checking my weight ever day rather every week. Help cure my new obsession with my weight.

Utopianhopes
12-05-2005, 03:46 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 275's
Rows, 3x8: 175's
Some other row, 2x10-12: 65's

Flat bench, 5x5: 175, 175, 175, 185, 185
Cross cable flyes, 3x8: 50, 50, 60
Incline dumbbell press, 2x8-12: 50, 60

Abs incline sit ups 3x12: unweighted, unweighted, 10

23 sets in total

10min jog at 5.5mph and 2 lvl incline. 15min uphill walk 10lvl incline at 3mph.

I am feeling awesome. Newbie gains rule!!...beside that I can see my progress being subtle. I have gotten so much attention of late, I can only imagine once I reach my goal.



Diet
source grams cals %total
Total: 2433
Fat: 73 660 28%
Sat: 24 212 9%
Poly: 3 25 1%
Mono: 43 391 17%
Carbs: 223 815 34%
Fiber: 19 0 0%
Protein: 222 888 38%

Built
12-05-2005, 03:49 PM
Nice work - and I'm glad you're enjoying your gains!

DO take Christmas week off, at least, from dieting. You can use the break, and ONE WEEK is NOT going to turn you into a water buffalo. It's CHRISTMAS - the biggest festival of the year, so FEAST, 'k?

:)

BigOldDad
12-05-2005, 04:21 PM
Utope- Lookin at your size we are similiar (6'-228#) with the exception I look allot fatter than you. You moved up on your bench from last weeks post hopefully that was a big strength gain. You legs look real good. i hope to get to where your at some day. You guys are really psyching me into startin to hit my legs real hard. Keep up the great work!!

HILL
12-05-2005, 04:34 PM
everything is looking good keep up the good work.

Utopianhopes
12-05-2005, 10:14 PM
Nice work - and I'm glad you're enjoying your gains!

DO take Christmas week off, at least, from dieting. You can use the break, and ONE WEEK is NOT going to turn you into a water buffalo. It's CHRISTMAS - the biggest festival of the year, so FEAST, 'k?

:)

The almighty Built has the final word. :bow:

-Thanks everyone for the support.

Utopianhopes
12-06-2005, 07:45 AM
Weigh in: 221.4lbs (Decided to copy built method for weigh in.)


I weigh myself every morning naked, empty and unfed. Scale goes up 3 lbs in one day - it's water. Scale goes down 2 lbs over two weeks and the trend stays down, I've dropped fat. Scale goes up but my clothes still fit, I've dropped a tiny bit of fat and gained a tiny bit more muscle.

Utopianhopes
12-06-2005, 12:44 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5:245's
Leg press, 3x8: 360, 360, 380
Leg curls, 3x15: 110, 120, 130

Seated alternating bicep curls, 5x5: 30,30,30,35,35
Incline bicep curls, 3x10: 25, 25, 30

19 sets in total

The reason for the decline in my squat was that I was able to find the lowest bench in the gym. I was finally going 90degree angle. I like having a bench in order to stop myself from cheating and it comes in handy when I struggle. Also, took 1-2min rest period in between sets. This was by far one of my most intense workout. I was still fatigued for a while afterwords.

Diet
source grams cals %total
Total: 2420
Fat: 70 626 27%
Sat: 20 179 8%
Poly: 2 22 1%
Mono: 44 396 17%
Carbs: 241 886 38%
Fiber: 19 0 0%
Protein: 212 849 36%

Shark
12-06-2005, 05:13 PM
You seem to be making some pretty steady progress in here. I'm not planning on taking off all of Christmas week. I will for sure eat Christmas dinner though and breakfast the next day. Overall though I love Christmas but I am used to dieting through the holidays.

As per your workouts, do you do any flat bar or ez-bar curls? I like to do one exercise with both arms and one without. Just a thought. Also, squats look good considering how long you've worked out.

Utopianhopes
12-06-2005, 06:27 PM
Chris- I just always love doing bicep with db's probably because I get to check myself out twice as much in the mirror..lol I might consider changing one up. I will have to search to see if their is any added benefits of using a bar rather then db's. Thanks for the support and tip.

Built
12-06-2005, 06:27 PM
I never do barbell work where I can do dumbbell work, but that's me.

SW
12-06-2005, 06:31 PM
Wow, Intense leg work in here Utopian. Looking ship shape throughout.

Utopianhopes
12-07-2005, 08:56 PM
Wednesday

Rest Day

Diet
source grams cals %total
Total: 2538
Fat: 90 814 34%
Sat: 25 227 9%
Poly: 7 59 2%
Mono: 53 481 20%
Carbs: 140 478 20%
Fiber: 21 0 0%
Protein:277 1108 46%


I notice I had some errors in my diet yesterday. My lbm is around 180. Which means 180x1.5=270g protein and 180x .5= 90g of fat. With 2400 calories total calories to spend. 2400-1890=510cal left for whatever. I will use them for carbs and leaving me with 127.5g of carbs for the day. Yeah, I went over that by a little. I will try to fix the leaks as I progress.

Shark
12-07-2005, 09:20 PM
That's not so bad. I ate candy today.

Utopianhopes
12-08-2005, 09:32 AM
That's not so bad. I ate candy today.

lol...I envy you so much. I should ban all talks of candy in my journal.

Shark
12-09-2005, 08:28 PM
Progress report!

Utopianhopes
12-10-2005, 11:38 PM
Progress report!

I don't think you would want to know. I decide to start early on the cheating and I had a cheat meal thursday, friday, and saturday. I think I was around the 3,000-3,500 calorie range each day. Tell you how much I weigh tomorrow (hoping it nothing ridiculous).

Shark
12-11-2005, 12:05 AM
"My will power > your's" - Utopianhopes

You see, this is why we don't talk **** early in the game.

Built
12-11-2005, 12:29 AM
Hahahahaha!

Utopianhopes
12-11-2005, 08:40 AM
"My will power > your's" - Utopianhopes

You see, this is why we don't talk **** early in the game.

lol...no way, think of this week as me trying to help you. Got to give you some false hope of winning, if not you will never wager against me.

Weigh in: 221.4lbs.

I was on maintenance level through out the week it seems. Only lost was of the days gone by. I will start my diet up again today.

My workout the last 2 days were bad. I only did a bit of each yesterday as I didn't have time to go the gym (pull overs, chin ups going down part, db kickback, and deadlift). I got distracted between taking tests, poker, and having to go to court. Good thing it turned out well, except for poker. Damn, you pacificpoker!

Shark
12-11-2005, 10:33 AM
"db kickback" - Remove this from your workout immediately if not sooner.

Utopianhopes
12-13-2005, 06:28 AM
"db kickback" - Remove this from your workout immediately if not sooner.

ok...


My diet and workout will be going downhill this week. It finals week and it been hectic here. Due to the hurricanes they took away our week to prepare.

Shark
12-13-2005, 12:09 PM
My weight is going down and all my lifts are increasing... you're doomed son, just doomed. The DB kickback is death. If you don't believe me just do a search for db kickback or bumbell kickback. Whatever you do don't tell anyone here that you were doing them =).

Utopianhopes
12-13-2005, 05:09 PM
berserker nailed it.....its all about the IN crowd

the IN crowd here is now allowed to use kickbacks, smith machines, or say upper chest.

if you like any of those three...you are considered less than knowledgable and a terrible reference for training....even if you are 65 lbs heavier/bigger and 125% stronger than members of the IN crowd.

I say **** the IN crowd, and yes you can spot trim fat from your stomach

are you part of the IN crowd?..... :windup:

Thanks for pointing out db kickbacks are less effective. I was only doing them as I was working out at a friend’s house and I love doing girly exercises! And what! :ninja:

I go back to normalcy after Wednesday, even though it been the best of both worlds. Been on a couple of mini-dates (cheated) and I got to watch Madagascar on my friends comfy cough. Only reason I haven't contemplated committing suicide at this point. :micro:

I also understand now why people don't cut in the winter. Holiday season can be ruthless. :bang:

By the way, do you hear that…..? Yup, fat lady isn’t singing yet. :moon:

SW
12-13-2005, 06:55 PM
<------- is moving down to 220 AFTER christmas :D

Utopianhopes
12-14-2005, 08:05 PM
<------- is moving down to 220 AFTER christmas :D

I hope you realize that by posting this in my journal. You just gave up all your rights against me ridiculing you in your own journal.

Utopianhopes
12-14-2005, 08:23 PM
Wednesday

Diet
source:grams cals %total
Total: 2830
Fat: 140 1256 45%
Sat: 60 536 19%
Poly: 8 74 3%
Mono:59 531 19%
Carbs: 178 669 24%
Fiber: 11 0 0%
Protein: 218 873 31%

Quotes

"A bend in the road is not the end of the road... unless you fail to make the turn." ~Author Unknown

"Who will tell whether one happy moment of love or the joy of breathing or walking on a bright morning and smelling the fresh air, is not worth all the suffering and effort which life implies." ~Erich Fromm

"You have come into a hard world. I know of only one easy place in it, and that is the grave." ~Henry Ward Beecher

"You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you." ~Walt Disney


As you can tell, I am not having all that great of a day. Tomorrow, I make my grand return to the gym as this nightmare of a semester has finally come to an end.

-TIM-
12-14-2005, 08:28 PM
...I got distracted between taking tests, poker, and having to go to court. Good thing it turned out well, except for poker. Damn, you pacificpoker!Ahhaahaaa. How's that been going? I won a little over $120 last night. I'm teh poker bomb!

You mentioned only doing DB curls, but I would play around with BB curls too. It's probably the best bi exercise you can do. I do love hammer curls though. If I do direct bi work, then I'll do about 3 sets of bb curls, and 2 sets of hammer curls. Seems to do the trick. Good looking squats too.

Utopianhopes
12-14-2005, 09:00 PM
You must be way better play then me. I don't know what I am doing wrong really it fustrating. I had 2 pair with only one person else in. I felt comfortable that I was in the lead. I kept raising through out turns and by the river I was all in (25 nl table). He then hits his 3 of a kind on the river (had pocket 3's). The guy did a dramatic shift in personallity as he went from taunting the table to apologizing for what happen. He tried comforting me by saying it happens.

I also can't seem to win with top pair and 2 pairs. The majority of people are tight aggressive (one table I was in. Only 2-3 people bothered to limp in. The rest folded) and/or they slow play.

By the way, let me know when you can play. I still got $100 on me and got an e-mail today telling me how I gave you $50 for signing up. I think that deserves a poker lesson "How to win at pacific poker 101"...lol

Edit: make that $50 just went all in with 2 pair on the flop and got busted by a straight on the turn. I am mostly going to give up poker and move on to other forms of gambled called the stock market.

-TIM-
12-15-2005, 12:13 PM
Daaauuumnnn, that sucks. But it's part of the game. I had an ace high flush draw the other night and the river was an 8 of diamonds, making my flush. But the board was paired, and that 8 gave the other guy a full house. He was holding pocket 8's. So my seemingly top hand, made that guy the winning hand. In all reality, I didn't have more than a pair with ace high until the river and was behind the entire time. I got away from it though and it only cost me a very small amount of chips. I reasoned that this guy called both of my value bets, probably putting me on a flush draw, and then he finally bet the river, after I made my hand. The only way he could have done that is if he had a better hand. I was betting smart, so he probably didn't think I was bluffing with rags. You just have to look at all the angles and avoid the big losses.

Online poker is much more difficult, IMO, than live poker. You have no tells to pick up other than betting stratedy. Like if a guy is raising everything trying to steel, then gets caught with his hands in the cookie jar. I wait out for hands that almost can't be beat, then do my best to suck as much out against other players as possible. If I'm not feeling patient enough to wait on cash NL tables, then I play small sit and go tournaments. If I get busted, I'm only out a couple bucks. But I still got to have fun playing. Honestly, I lost about $400 when I first started playing online over the course of 6-8 weeks. It's only now that I'm adjusted to online players, and am making some nice money. I've been making about $50-$100 a night, a few time a week now. Other nights I generally break even. Just play very low limit stuff and get a feel for everyone before putting too much at stake.

Utopianhopes
12-15-2005, 10:29 PM
Tim: Honestly, I realize the majority of people will be lossers in poker. I have seen what happens to people who become addicted, I wish to avoid this. If you want play you for the rest of my change, let me know.

Diet
source grams cals %total
Total: 2568
Fat: 72 646 26%
Sat: 19 172 7%
Poly: 12 22 1%
Mono: 47 424 17%
Carbs: 191 703 29%
Fiber: 15 0 0%
Protein: 276 1105 45%

Didn't workout today, rather got into my new hobby (martial arts). I was able to practice submission wrestling at my friends backyard (6-1 sparring). Was a a lot of fun.

Shark
12-15-2005, 10:32 PM
Didn't work out today... Um... Dude? I'm gonna be 220 or less by christmas and that's including taking off this whole weekend and drinking... how bout you son?

Utopianhopes
12-15-2005, 10:36 PM
Didn't work out today... Um... Dude? I'm gonna be 220 or less by christmas and that's including taking off this whole weekend and drinking... how bout you son?

I am 220lbs..lol. Been waiting for you to catch up.

Shark
12-15-2005, 11:03 PM
You were lower then me when I started. I was 230 when you were low 220s son. Step your game up.

Utopianhopes
12-16-2005, 12:05 AM
You were lower then me when I started. I was 230 when you were low 220s son. Step your game up.


Yeah, At first I thought it would have been a great idea to wager against you. Now, I just get taunted in my own journal. Priceless....lol

Built
12-16-2005, 01:08 AM
Do not taunt happy fun ball.

Utopianhopes
12-16-2005, 01:56 PM
Built: You have me speechless. I am utterly confused and don't know what just happened. :scratch:

I decided to do less talking and more action, so I did a full body workout to make up for the rest of the week.

Friday

Workout

Chest and Triceps
Flat Bench 5x5: 155, 165, 165, 165, 175
Cross Cable Flyes 3x10: 15, 20, 25
dips 3x4: bw.


Legs
Squat 5x5: 205, 215, 215, 225, 225,
Tread mill incline 15mins.
Standing Calf Raisers 3x10: 205's


Back and biceps
Lat pull down 3x10: 85, 85, 100
BB row 5x6: 135, 145, 145, 155, 155
Regular deadlift 5x5: 225, 235, 235, 245, 245
Seated Alternating bicep curls 3x10: 30's

Shoulders
Arnies 3x10: 40's

Abs
Sit ups 3x15: bw.

Total sets 41 (insane)

Summary: I am still changing things around. After reading the boards, I change my squats to free weights and took off the seat. Felt like I was in a rap video dropping my arse to the ground and bouncing back up. The most bizarre thing that happen during my workout was when doing dumbbell exercises. Some lady decided to throw her gym bag in front of me and bend over to get something (clearly ruining my view of myself). I also had another lady on the other side of me putting her behind to my side as she decided it was the place to whip something off her behind. I found myself through it all looking at the ground trying not to acknowledge their existence.

SW
12-16-2005, 06:03 PM
Hmmm.....Chris motivates you lol. Dedication showing in your latest. Drop dat azz.....sorry, rap video.

Built
12-16-2005, 06:06 PM
Do not taunt happy fun ball ... (http://www.happyfunball.com/hfb.html)

Built
12-16-2005, 06:07 PM
(It was an ad parody on SNL back when it used to be good ... http://www.faqs.org/faqs/tv/sat-night-live/commercials/ )

-TIM-
12-16-2005, 06:52 PM
Total sets 41 (insane)That's the understatement of the year.

Utopianhopes
12-17-2005, 07:07 AM
Saturday

Rest day

Weigh in: 219.2lbs (wootwoot! Under the big 220!)

Thanks everyone for the comments.

Built: The skit is hilarious…lol

Be right back :::running along to Chris journal to talk some smack:::

Utopianhopes
12-19-2005, 01:24 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 235's
Rows, 3x8:135, 145. 155
DB row, 3x10-12: 50, 60's

Flat bench, 5x5: 165, 165,175, 175, 185
Cable Cross over flys, 3x8: 40, 50, 60
Incline Barbell press, 2x8-12: 135's

Incline treadmill walk: 15mins

21 sets in total

Comment: Today I decided to go the gold gym closest to my house. Was a great decision as today I saw my first bodybuilder look a like people working out. I happen to notice they all had something in common. Cut off sleeves, as I am psychosomatic (cool word) I decided to enter the competition and pull the NICK by rolling up my sleeves and bringing out the guns. I am rather proud of how far I have come, but there was sure no debate on who one the competition was like bringing a water pistol to a gun fight. outnumber

-TIM-
12-19-2005, 03:34 PM
Saturday

Rest day

Weigh in: 219.2lbs (wootwoot! Under the big 220!)

Thanks everyone for the comments.Awesome! What are you trying to cut down to?

KevinStarke
12-19-2005, 03:36 PM
Solid workout, nice benching man.

Utopianhopes
12-19-2005, 06:08 PM
Tim: At the moment, I am going to 200lbs. From there I will decide the next step depending on bf%.

Kevin: Thanks

SW
12-19-2005, 06:16 PM
lmao pullin' out teh gunz is dangerous. But ballsy (also cool word) move in doing so, showed you weren't scared to have some fun. Haha.

HILL
12-20-2005, 02:09 AM
looking good congrats on the sub 220 keep it up

Utopianhopes
12-20-2005, 01:16 PM
LOL @ nick

Hill: Thanks, I see your beating me by 1lb. :swear:

Tuesday
Quad dominant legs, biceps
Squats, 5x5:205's, 225
Lunges, 3x8: 30, 30, 40
Leg curls, 3x15: 90, 100, 100

Seated alternating bicep curls, 5x5: 30, 30, 30, 35, 35
Incline bicep curls, 3x10: 30's

Abs
Incline set ups 3x10: bw, 5, 10

10min warm up and cool down incline walk

22 sets in total

Comment:Had to change leg press to lunges, seems like no one uses leg press at the new gym. It was incredibly rusty and when I tried my first rep the bench fell backwards a bit. Thought I was going to kill myself.

Diet
source grams cals %total
Total: 2863
Fat: 123 1104 39%
Sat: 29 261 9%
Poly: 11 96 3%
Mono: 73 660 23%
Carbs: 205 781 27%
Fiber: 9 0 0%
Protein: 243 973 34%

Built
12-20-2005, 01:25 PM
Lunges are excellent for quad day. You can also try Bulgarian split squats if you're feeling particularly masochistic.

Nice workout!

SW
12-20-2005, 05:38 PM
Nice 5x5 squats bro.

tigo
12-20-2005, 05:47 PM
pokers about the long run dude
i've had a bad streak of 1000 hands before

all about fluctuations, especially in nl

oh and you WANT guys like the pockets 3s to keep calling you when you do that.. a majority of the time they don't hit (8/9 times) and you win :)

-TIM-
12-20-2005, 10:08 PM
Lunges are a bitch, but great for the quads. Good session today :thumbup:

Utopianhopes
12-21-2005, 07:07 PM
Wednesday

Rest day

Dips 5x5: Bw
30min balls to the wall cardio.

Comments: I was pleasently surprise with being able to do my body weight on dips. I was not expecting that for another month. I also treated myself to some wendys for celebration. Couldn't live with myself 2 hours later and did 30min cardio on treadmills.

Utopianhopes
12-21-2005, 07:10 PM
albanat0r: I guess, I am too much of a wuss to handle the ups and downs.


Thanks everyone for the support.

SW
12-21-2005, 07:10 PM
Good man, good dedication.

Chubrock
12-21-2005, 07:35 PM
Nice squatting the other day man. Stick with it, listen to some people up here on the site, and you'll be as good as gold. Great job.

-TIM-
12-21-2005, 07:50 PM
Wednesday

Rest day

Dips 5x5: Bw
30min balls to the wall cardio.

Comments: I was pleasently surprise with being able to do my body weight on dips. I was not expecting that for another month. I also treated myself to some wendys for celebration. Couldn't live with myself 2 hours later and did 30min cardio on treadmills.Ahh, a guilty pleasure. It's okay to cheat here and there U.H.

Just wait until you start doing dips with added weight. You'll feel like Superman after those.

Shark
12-21-2005, 10:58 PM
Dips with added weight is awesome.

Utopianhopes
12-22-2005, 02:18 PM
Thursday
Vertical push pull, calves or abs

Lat Pulldown, 5x5: 110, 120, 130, 140, 150
Pullovers, 3x8: 55, 55, 55
High rows, 2x12: 120, 150

Arnies, 5x5:40, 40, 45, 50, 55 (failed on last set)
Side laterals, 2x12: 20's
Rear delts (db), 3x12: 30's

20 sets in total

Comment: Miserable work out. I got ballsy and tried pushing myself while forgetting to stretch before hand so I learned a new lesson today by pulling my back while doing arnies. I tried my best to complete the workout.

Thanks for all the comments, I will reply a bit later. Plan to lay down on my bed for a bit.

SW
12-22-2005, 03:35 PM
Damn man, bad turn of luck. You and Kevin, right after each other hurting your backs. *watches his own*

Utopianhopes
12-23-2005, 08:35 AM
Nick: Nah, it not that bad. Took the night off and got some rest, Will try to go today. Feeling way too motivate not to. Worse case scenerio I might use your Dynamic Effort techniques..lol

Tim & Chris: I am looking forward to it, but at the same time it sucks as I need to buy my own belt. I could try and get a girl to seat on my legs while I go up, then I will be superman.

ChubRock: Thanks, I hoping for the best.

Friday
Weigh in:217.8lbs

SW
12-23-2005, 09:15 AM
Haha, DE isn't as easy as it sounds. You'd have to go no more than 30 sec rest between sets, going balls to the walls for speed each rep.

Utopianhopes
12-23-2005, 05:02 PM
Didn't work out today, my back pain started to increase as the day went on. I am in a really good holiday mood (think of bad santa) so I am heading to the casino with a 6 pack in the car. Forget this thing called a diet, catch you guys later. I am already on tilt so being drunk could make this night interesting...

Shark
12-23-2005, 06:11 PM
And the self control is waining... yes!

Utopianhopes
12-26-2005, 04:32 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 235. 255, 275, 275, 295
Rows, 3x8: 135, 145, 145
DB row, 3x10-12: 60, 60, 65

Flat bench, 5x5: 155, 175, 175, 175, 185 (4 1/2 reps)
Cross Cable Fly, 3x8: 50's
Incline Barbell press, 3x8-12: 135, 135, 145 (6 reps)

Standing calves, 3x8: 405's (machine seems off)

25 sets in total


Comment:Really happy my back feeling good, beside that I was so happy I ripped my hand apart doing rack pulls. I cheated this x-mas in the sense that I ate junk food and drank calories, but I haven't made gains in weight. Has been the most exciting Christmas of recent times (full of surprises). Haven't decided yet if I will be running this lovely night.

Nick has a great qoute that sums up how I am feeling of late. "I'm so ****ing hungry for it, it's almost all I think about.......The end justifies my means."

Edit: 20min jog treadmill. 5min uphill walk.

Diet
source grams cals %total
Total: 2433
Fat: 100 899 38%
Sat: 27 240 10%
Poly: 16 146 6%
Mono: 51 457 19%
Carbs: 164 599 25%
Fiber: 14 0 0%
Protein: 223 892 37%

Utopianhopes
12-27-2005, 10:49 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5: 205, 205, 205, 205, 210
Lunges, 3x8: 40's
Leg curls, 3x15: 100's

Seated alternating bicep curls, 5x5: 35, 35, 30, 30, 30
Incline bicep curls, 3x10: 30, 30, 25

Abs 2x10: 10, bw.

21 sets in total

Comments: Felt really fatigued through out todays work out.

-TIM-
12-28-2005, 09:43 AM
Good to see your back is feeling better. That's probably the one injury that will keep you from doing anything.

Utopianhopes
12-29-2005, 08:46 AM
Tim:I am glade too, I wouldn't know what to do with myself if I couldn't work out. It one of the only things I look forward to contantly during my winter break.

Weigh in: 216.2lb

I haven't been keeping track of my diet as it the holidays and I have atleast had one cheat meal a day. I did however make sure I ate 200+ g protien and 100+ g fat. Going to go buy some dextrose and plan to adjust my diet to improve my workout.

Clifford Gillmore
12-29-2005, 08:59 AM
Checking in and having a browse around, looks like your progressing well! Good job with the 20lbs lat raises there too.

Utopianhopes
12-30-2005, 06:56 PM
Risk10: Thanks for taking a look around.

Friday
Vertical push pull, calves or abs
Lat Pull Down, 5x5:150, 140, 140, 140, 130
Pullovers, 3x8:20's
High rows, 2x12: 140, 130

Arnies, 5x5: 40, 45, 45, 45, 50
Side laterals, 2x12: 20's
Rear delts, 3x12: 30's

Abs
Incline Set ups, 3x12: bw

Comment: Felt great through it all. Eating my carbs an hour before and sipping on my protein shake through out my workout (got surprise on how good it taste all of a sudden).

Shark
01-04-2006, 12:41 AM
Bump for your lazy non-posting ass.

Utopianhopes
01-04-2006, 11:25 PM
LOl...I bruised my big toe so I am out for a week (might consider doing an upper body workout this week). I won my first two mma event at my friend house. We called it "End of the year mayhem". Defeated both my opponents with submissions, my first opponent 6'3 250lb lost on an arm bar and second opponent 5'8 276lbs got a rear naked choke. I don't know for how long I will remind heavy weight champ as I am giving up a lot of weight with this cut and the next weight division is less than 170lbs.

Clifford Gillmore
01-05-2006, 05:24 AM
Good job on the backyard wrastlin'!

Utopianhopes
01-06-2006, 06:45 PM
Friday

Chest & Tricep
Bench 5x5: 175, 175, 180, 180, 185
Dips 3x8: bw
Incline Bench 3x6: 135
Cross Cable Flyes 3x10: 40, 50, 60

Back & Bicep
Bent Over Row 3x10: 135's
Lat Pull Down 3x8: 130, 140, 140
Rack Pull Down 5x5: 245's
Row 3x10: 130, 130, 140

Diet
source grams cals %total
Total: 2533
Fat: 107 962 39%
Sat: 36 328 13%
Poly:13 117 5%
Mono: 46 411 17%
Carbs: 124 381 15%
Fiber: 28 0 0%
Protein: 285 1140 46%

Weight: 214.2lbs

Comment: Thanks for the support risk.

SW
01-06-2006, 06:49 PM
The guy who was 5'8" 276 must've been ****ing monsterous. Props on taking his asss on!

Utopianhopes
01-09-2006, 08:15 PM
Nick: Yeah, he was big but slow. Plus I have only been going against stand up fighters so once I am able to get them on the ground it over. Been trying to build up a record..lol

Recap: I am finally healthy enough to do a weeks worth of excersise. I decided to have a cheat day on saturday. I ate close to 4,500 calories, reached that amount on eating 3/4 of a extra large pizza. Kind of ashamed of myself as after the 4th slice I was taking 5 minute breaks and I still could not finish a whole pizza by myself, I have gotten soft. Weighed in at 218lb the next day, dropped to 217lb today. Felt like a beach whale through out the rest of the weekend until today. Drank a lot of water in hopes my body decided to release the rest of the water it insist on retaining.

Utopianhopes
01-09-2006, 08:24 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 225, 275, 275, 285, 295
Bent over Rows, 3x8:125, 130, 135
DB row, 3x10-12: 50, 60's

Flat bench, 5x5: 165, 165, 175, 175, 185
Cable Cross over flys, 3x8: 40, 50, 60
Incline Barbell press, 3x8-12: 135, 135, 145


22 sets in total

Diet: grams cals %total
Total: 2632
Fat: 132 1190 47%
Sat: 30 270 11%
Poly: 32 290 11%
Mono: 62 559 22%
Carbs: 97 301 12%
Fiber: 22 0 0%
Protein: 261 1045 41%

Utopianhopes
01-11-2006, 01:43 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5: 185, 185, 205, 205, 215
Leg Press, 3x8: 450's
Leg curls, 3x15: 90, 100, 110

Seated alternating bicep curls, 5x5: 30, 35, 35, 35, 40
Incline bicep curls, 3x10: 30's

Comments: Would have been capable of doing more for squat had I not been so sore from doing rack pulls.

Decided to make some goals for my lifting as well.
Bench Press 245lbsx1
Squat 305lbsx1
Deadlifts 315lbsx3

This is what i use to be able to do back in the day. I hope to achieve it at around 190lbs instead of the 240lbs I use to be.

Utopianhopes
01-12-2006, 08:01 AM
Thursday

Weigh in: 213.4lbs

Hoping recent drop of weight was due to dehydration and not actually weight loss as I am not trying to drop weight so rapid.

Utopianhopes
01-13-2006, 06:52 PM
Friday
Vertical push pull

Lat Pull Down, 5x5: 150's
Pullovers, 3x8: 60's
High rows, 2x12:150's

Arnies, 5x5: 40, 40, 45, 45, 45
Side laterals, 2x12:20's
Rear delts, 3x12:30's

Part 2
Hamstring dominant legs, triceps

RDLs, 5x5: Felt pain so I left it alone.
High foot placement leg press, heavy, 3x8: 450's
Leg extension 3x12: 240's

Dips, 5x5: bw, bw, bw, bw, 25 (first time ever doing weighted dips, almost busted a nut)
Tricep exercise, 3x10-12: 80, 90, 100

34 sets in total

Comment: You guys were right weighted dips are awesome.

Built
01-13-2006, 11:10 PM
Hey - you sound like you're doing great on this split!

Utopianhopes
01-16-2006, 01:23 PM
Built- With you as my guru. There no stopping me. By the way, thanks on the taking more rest suggestion worked out well today.

Monday
Horizontal push pull, calves

Rack pulls, 5x5: 275's (-20lbs, working on proper form)
Bent over Row, 3x8: 115, 125, 135 (same, working on proper form)
db's row, 2x10-12: 60, 65 (+5lbs)

Flat bench, 5x5: 175, 175, 175, 185, 190 (+10lbs, didn't struggle)
Cross cable flys, 3x8: 50, 50, 60 (same)
Incline barbell press, 3x8-12: 135, 145, 155 (+10lbs, 6 reps on the last one).

Dips 1x2:45 (couldn't resist trying)

Uphill treadmill walk: 10minutes.

22 sets in total

Weigh in: 213.4lbs

Comments: My body getting adjust very well to the weight lose. Plan to post some pictures around next month (Trying to get the wow factor). Also glade that by the end of the cut, I will be benching more then I weigh.

Utopianhopes
01-17-2006, 06:45 AM
Tuesday
Hamstring dominant legs, biceps
Squats, 5x5: 185, 195, 205, 205, 205
Leg press, 3x8: 450's
Leg curls, 3x15:90, 100, 100

Seated alternating bicep curls, 5x5: 35, 35, 35, 40, 40
EZ curl bar, 3x10:65's (because I wanted to check myself out in the mirror)

Abs 3x10: 10, 25, 25 (5 reps weighted, 5 non-weighted)

22 sets in tota

lWeigh in: 211.4lbs

HILL
01-17-2006, 07:33 AM
impressive weight loss mate congrats n keep it up

Bob
01-17-2006, 07:43 AM
Time for some progression pictures Utopian...
Nice work... u should be well under 190 by Bikini season... :-)

KevinStarke
01-17-2006, 08:47 AM
Nice workout man and congrats on the weightloss!

Utopianhopes
01-17-2006, 08:29 PM
Here my progress Pictues. Upperbody right now.

Utopianhopes
01-17-2006, 08:35 PM
Legs, calves, back, and one last chest.

Utopianhopes
01-17-2006, 08:43 PM
Hill- Thanks, I am just about to go check out your journal see how you been doing.

bearwolfden- I can't wait to see what my body will look like when I am done.

Kevin- I decided to copy one of your pose. The what up one, now if I could only look like you.

Thanks again for dropping by.

Built
01-18-2006, 12:09 AM
Okay
Your calves are to DIE for.

Tris, hell, nice size arms. Leggies are NOT being ignored. Nice symmetry. Good to see you leaning out this way.

Now ... your posing.

You have to drop your shoulders, lean forward with the pelvis, hook your thumbs into your waist, lean back with the shoulders, and hug a tree with your elbows for a lat spread. The chest pose is more of a MM.

Posing us unbelievably hard. Keep working at it!

Nice progress, bud.

:)

Utopianhopes
01-18-2006, 07:40 AM
Built: seems like I am doing good, when my posing is what needs the most improvement...lol

Utopianhopes
01-18-2006, 05:45 PM
Wednesday

Day Off

Diet:
Total: 2470
Fat: 113 1021 42%
Sat: 32 291 12%
Poly: 10 88 4%
Mono: 62 558 23%
Carbs: 83 308 13%
Fiber: 6 0 0%
Protein: 279 1114 46%

Comment: I have to go back to tracking my diet more accurately now that I am off the fat burner I used the last few weeks.

Utopianhopes
01-20-2006, 06:15 PM
Friday
Special Day

RDLs, 5x5:225, 245, 265, 265, 265
Push Press 5x5: 115's
Dips 5x5: bw, bw, bw, 25, 25
Lat Pull Down 5x5:130, 130, 130, 130, 140

20 sets in total

15min treadmil walk.

Decided to have fun rather then stick with the program.

HILL
01-21-2006, 04:34 AM
Just got a look at the pics ure doing well(calfs are insane man and arms are looking good 2). any idea what ure bf is at?? im taking mine 2moro morning so i can see were im at

Utopianhopes
01-21-2006, 09:03 AM
I am thinking around 20-17 bf%, because it looks like I am most closest to the second stage called "hard" as I can see arm seperation. I am not all too concern in being accurate as I have to go down to 190lbs, so I have a while to go.



1. Full house = Over or near 20% bodyfat with no visible muscle definition and only a hint of separation between major muscle groups if those groups are very large. Basically a person in this state could be confused for a football linebacker. If you're higher than this bodyfat percentage, you'd be considered overweight/obese.
2. Hard = Some muscle separation appears between delts and upper arm. Abs are still not visible.
3. Cut = More muscle separation appears particularly in the chest and back, outline of the abs begins to appear slightly. Approximate bodyfat level = 12%
4. Defined = Muscle separations get deeper in the arms, chest, legs and back, and abs appear when flexed. Approx. bodyfat level = 10%
5. Ripped = Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and face is starting to appear more angular. Condition can be held indefinitely. Approximate bodyfat level = 7-9%
6. Shredded = Striations appear in large muscle groups when they are flexed. You look small in clothes, but look fantastic when you're not. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day. Approximate bodyfat level = 5-7%
7. Sliced = Muscles and tendons begin to appear in the face when chewing, striations appear everywhere and vascularity appears everywhere. Bodyfat levels are close to 3% and subcutaneous water levels are near 0. Condition can only be held for a few hours at a time. Not a healthy condition to stay in due to lower water level.

Utopianhopes
01-23-2006, 07:05 AM
Weigh in: 211.2lbs

Did a week worth of strict diet and saw marginal results. I shouldn't be too disappointed as after 5 months it was expected for my metabolism to adapt. I plan to cut back to 2200 for this week as I wait for my fat burners to arrive.

SW
01-23-2006, 08:10 AM
I really like that "states of muscularity stuff" I'd rate hard right now, but cut before cutting is all over. Built is right, your calves do indeed rock my man.

Fat burners + cutting more cals = ripped Utopianhopes :D

HILL
01-23-2006, 02:20 PM
Looking good man keep up the good work. WELCOME to the 2200 club haha

Utopianhopes
01-23-2006, 05:50 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 275, 295, 295, 285, 275 (got fustrated with my grip)
BB Bent-over Rows, 3x8: 115, 125, 125
Db row, 3x10-12: 60, 60, 65

Flat bench, 5x5: 185, 185, 185, 185, 195 (take it with a grain of salt horrible spotter)
Cross cable flyes, 3x8: 50, 50, 60
Incline bb press, 3x8-12: 135, 145, 155

Uphill treadmill walk 10 minutes

22 sets in total

Nick: I hope so, man. Can't wait 16 week and counting.

Hill: I got one thing you don't got...newbie gains! wootwoot...

Built
01-23-2006, 05:53 PM
Hon, get straps. No point holding up your back work while on a cut.

Shark
01-23-2006, 06:49 PM
In the spirit of competition I am going to post the following here:

http://friends.bryanfriedman.com/cmoney/calves.gif

KevinStarke
01-23-2006, 07:38 PM
Great workout man nice rack pulls.

Built
01-23-2006, 09:22 PM
DAYUM - nice calves on both of you!

Utopianhopes
01-23-2006, 09:58 PM
DAYUM - nice calves on both of you!


Don't encourage him. He posted with the intention of demoralizing me. :swear:

In the spirit of competition:

http://www.donosborn.com/columns/middle_finger_kid.jpg

Utopianhopes
01-25-2006, 07:16 AM
Tuesday
Quad dominant legs, biceps
Squats, 5x5:185, 185, 210, 210, 225 (I can go so low now sick)
Leg press, 3x8:450's
Leg curls, 3x15:90's

Seated alternating bicep curls, 5x5:40, 40, 35, 35, 35
Ez bar curls, 3x10: 65's

Incline sit-ups 3x10: 25's

22 sets in total

Today
Weigh in:210.4lbs

BigOldDad
01-25-2006, 08:18 AM
Utop- I like your workout. I am kind of following WBB#1 but thinking about maybe changing target combination. I like the fact you do your bi's with your legs. How long have you been lifting? Just curious because the squats you are doing are kind of my next goals. Wondered how long it took you to get there? Thanks.

Old Dad

Utopianhopes
01-25-2006, 09:55 AM
Utop- I like your workout. I am kind of following WBB#1 but thinking about maybe changing target combination. I like the fact you do your bi's with your legs. How long have you been lifting? Just curious because the squats you are doing are kind of my next goals. Wondered how long it took you to get there? Thanks.

Old Dad

Built's baby got back 4 day split is awesome. Chris russow and me give it rave reviews.

You can even turn it into a 3 day split. example:

Week1 do A, B, C
Week2 do D, A, B

You shouldn't try to compare yourself to me as it apples to oranges. What I try to do is on my last set go up 5-10lbs and see how that goes. If I struggle then I stay with it, if I do it fairly easy then I move it to my 3th-4th set. I have been lifting for 5 months now, before this I took a year off and prior to that I worked out in the off-season for football for 4 years.

HILL
01-25-2006, 11:47 AM
Right an idea for you and chris utopian i have done it 2night for the first time and apart from inflating your ego it helps to track progress.

do you were a vest to the gym or do you have one. I havt worn a vest since i started cutting. i wore one for the gym 2night and will do the same 2moro just to see the difference and its a really good way to tell ure cutting up plus other people make comments as well chck my journal for me ego inflating rant lol. if you were one stop and dnt wear it again say for a month or 2 if you dnt wear one get one and abviously do the above its just an idea but it really helps

Utopianhopes
01-26-2006, 07:36 PM
Thursday
Vertical push pull, calves or abs
Lat Pull Down, 5x5: 130, 130, 140, 140, 150
Pullovers, 3x8: 65, 65, 75
High rows, 2x12: 140, 150

Arnies, 5x5: 40, 40, 45, 45, 45 (might have to change this as my shoulder hurts me)
Side laterals, 3x12: 20's
Rear delts, 3x12: 25, 25, 30

Standing calve raiser, 3x12: 200, 300, 400 (bit of pain, happy to finally work my calves after my month off injury).

24 sets in total

Diet:
Total: 2459
Fat: 98 88 36%
Sat: 30 272 11%
Poly: 9 82 3%
Mono: 53 481 20%
Carbs: 160 600 24%
Fiber: 10 0 0%
Protein: 242 969 40%

Hill: I wear long sleeves and cut off sleeves to notice the difference.

HILL
01-27-2006, 04:17 AM
When are you dropping your cals to the 2200 mark then and weres ure weight at

Utopianhopes
01-27-2006, 09:15 AM
When are you dropping your cals to the 2200 mark then and weres ure weight at

Starting today and my weight went back up a lb to 211.4lbs.

HILL
01-27-2006, 10:12 AM
whoooo just 3 pounds less than me am gaining on u little man ya better bump it up n work work work

Utopianhopes
01-27-2006, 03:16 PM
Friday
Hamstring dominant legs, triceps

RDLs (with straps), 5x5:255, 275, 275, 295, 315 (3 times)
High foot placement leg press, heavy: 3x8: 450, 470, 470
Leg ext. 3x12: 150, 160, 160

Dips, 5x8: bw, bw, bw, bw, 25 (4 times)
tricep ext., 3x10-12:80's

19 sets in total

Extra work
Static Holds
bb 3x30 seconds: 225's
DB's 3x30 seconds:60, 65's

6 sets in total

Comment: Meet this cool guy name Robert also. He been lifting for a couple of years. This girl made small talk with me. I don't think her personal trainer appreciate the conversation as he kept giving me weird looks. Should have told her to save her money and get a bf who knows his way around the gym.

Hill: I might be a little guy around here, but for the average joe I am hyyyooogee!!!!

HILL
01-28-2006, 02:52 AM
Nah you should have told her to ditch the personal trainer and you would be happy to help her out for free. then you could have droped the bf bit in later when you decided if she was worth it and its never to late. Get yourself to the gym and make the offer.

About the england places

Mmmmmmm it depends onthe type of person you are. everyone says im far to mature for my age and prefer to go to quieter places and chill out however for nights out in england try London, Manchester and Newcastle are all bouncing. Im from about 40 minutes away from newcastle so if you go their hit me up on here and i can come pick you up for a north east tour man

Also 8 sets for triceps seems allot i used to do the same when i started but ive found that going really heavy for 3-5 sets is giving me just as good results just a thought tho

Built
01-28-2006, 02:58 AM
The thing about the tricep work is that you're not tired at all from doing upper body work.

I've found it really effective to do it this way, so I suggested it, but UH, if you find it to be too much, skip the second exercise.

Utopianhopes
01-28-2006, 09:31 AM
I cheated yesterday by going to moe's. I ordered a burrito w/ tortilla chips and a nacho salad (I love going all out on my cheat days). Felt like a lil' kid at the candy store wanting to try it all with my free get out of jail card. I manage to finish off the burrito w/tortilla chips, before I could get started on the nacho salad my stomach was giving in. I packed the nacho salad and gave it away. Was bloated through out my sleep, woke up the today weighed myself and to my surprise I didn't gain a pound (211.4lbs) and actually lost .2% bf (on scale). What a bizzare turn of events.

Hill: I like doing dips been increasing the reps as I can barely do weighted dips. I find it fine as working the tricep is something I look forward to doing. I will probably run into the girl if she sticks to working out.

Also, thanks for the england info. I have family that been wanting me to visit, but I don't know what I would enjoy doing in england.

Utopianhopes
01-29-2006, 09:42 PM
Saturday
Diet
Total: 2386
Fat: 86 775 33%
Sat: 25 224 10%
Poly: 8 75 3%
Mono: 45 407 17%
Carbs: 212 723 31%
Fiber: 32 0 0%
Protein: 209 836 36%


Sunday
Diet
Total: 2110
Fat: 101 909 44%
Sat: 24 220 11%
Poly: 11 100 5%
Mono: 60 538 26%
Carbs: 79 244 12%
Fiber: 18 0 0%
Protein: 226 905 44%

Comments: I haven't experience any gains. I am flirting with the temptation of going psmf. I plan to add 3-4 30-40min sessions of cardio this week (if my toe holds up), while eating 2100-2300 calories a day. I am going to do everything and anything possible to prevent another week of stalling.

Utopianhopes
01-30-2006, 06:19 AM
Weigh in: 209.8lb

Seems like I found how many calories it will take me to lose weight again. I will see this week if it due to water weight or a real lose. Glade I am dropping again, found cardio to be a necessary evil.

HILL
01-30-2006, 07:28 AM
Find a girl and cardio can be real fun congrats ont ehw eight loss **** dick

Utopianhopes
01-30-2006, 05:59 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 275, 295, 295, 315, 315, 345
Bent over Rows, 3x8: 115, 125, 135
DB's row, 3x10-12:60, 65, 70

Bench Press 2x5:185's
DB's Bench Press, 3x10: 50, 60, 70
Isolate Hammer incline, 2x10: 110, 120
Isolated hammer decline, 2x10: 120, 160
Isolated hammer normal, 2x10: 100, 110
Cross over flyes, 3x10: 50, 60, 70


25 sets in total


Diet
Total: 2298
Fat: 105 947 42%
Sat: 25 222 10%
Poly: 13 115 5%
Mono: 64 579 26%
Carbs: 103 345 15%
Fiber: 17 0 0%
Protein: 243 972 43%

Comment:
-I should have stopped right after doing the back as it was my doom. I was fatigued through the whole workout. My rotator cuff gave out which is the reason for why I tried so many different exercises for chest (I couldn't handle the pain and fatigue). I became nauseated half way through and luckily it only takes me 3 minutes to get home as in the 5th minute I vomited two meals (protein shake and chicken from earlier meal).

-I started to check out my shoulder and upper chest noticing something new. I freaked out thinking I might have injured myself worse then I originally thought, but I took a pictured and showed it to Chris Russow who I quote told me "It muscle you fool".

-I also set a new pissing record (pardon my language) 6 times in the span of 4 hours of waking up. By 12pm I had drank 40oz. of diet coke, 2 protein shakes, and 64oz. of water (also took a caffeine pill 200mg). I felt energize around 12:30pm from all the caffeine.

-Recieved the fat burners I bought from atlarge today. Haven't decided when I plan to use them. I have a 3 month supply.

-Might be wise if I make adjustments to this diet as eating no carbs in the morning could be the cause of it.

Shark
01-30-2006, 11:26 PM
you're making awesome progress, i'm pissed.

HILL
01-31-2006, 01:53 AM
drunken fool sober up. good workout utopian keep it up

Built
01-31-2006, 02:17 AM
It muscle you fool.

Bwahahahahaahaha!

Awesome! Keep going!

Utopianhopes
01-31-2006, 06:20 AM
Weigh in: 208.2lb

Calories are going up to 2400-2300 range, I am dropping weight like it hot dammnnn!

Utopianhopes
01-31-2006, 08:20 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5:185, 205, 225, 235 (4 times), 235 (3 times)
Leg press, 3x8:450, 500, 500
Leg curls, 3x15:80, 80, 90

Seated alternating bicep curls, 5x5:40, 40, 35, 35, 35
Cable curls, 3x10: 100, 100, 110

Calf Raiser (free weights) 3x10: 315, 365 , 405

Incline sit-ups 3x10: Bw's (rest my back)

24 sets in total

Comment: I think I did fairly well for a someone who has the flu. I also realize I am an extremely anti-social person in the gym. One lady my age tried to make small talk saying "Nice racking up" I smile and say "thanks" while walking away. Another lady who took notice of my calf raiser mentions to me "Your going to kill yourself with that much weight" I just repated the same process by smiling and say "Thanks for taking notice".

For the past 24 hours I have been jamming to Mike Jones "Back then they didn't want me, now I am hot they are all on me" :dj:

Diet:
Total: 2408
Fat: 111 1002 43%
Sat: 25 225 10%
Poly: 24 213 9%
Mono: 53 480 21%
Carbs: 110 353 15%
Fiber: 21 0 0%
Protein: 242 966 42%

Built
01-31-2006, 08:24 PM
Ut - learn to flirt.

It pays.

;)



Nice work bud!

Shark
01-31-2006, 11:28 PM
Weigh in: 208.2lb

Calories are going up to 2400-2300 range, I am dropping weight like it hot dammnnn!

Bastard.

HILL
02-01-2006, 01:46 AM
shockin

Utopianhopes
02-01-2006, 06:53 AM
Ut - learn to flirt.

It pays.





Nice work bud!

pshhh...I got more game then David Hasselhoff..oh you don't know!



Wednesday
Weigh in 208.2lbs

BigOldDad
02-01-2006, 11:42 AM
Utop ( in a soft femme voice ) Did you know that masterbating helps ease the pain of ovulation. HaHaHaHa. I love those girls!!!! Ha, to much fun!!

Utopianhopes
02-02-2006, 09:00 PM
Thursday
Vertical push pull, calves or abs
Lat. Pulldown, 5x5: 130, 130, 130, 140, 140
Pullovers, 3x8: 65, 75, 75
High rows, 2x12: 130, 140

Arnies, 5x5:40, 45, 45, 50, 50
Side laterals, 3x12:20, 20, 15
Rear delts, 3x12: 30, 25, 20

Total Sets: 21

Comment: Finish within 45 minutes. I didn't rest properly so some of my lift suffered.

Diet:
Total: 2389
Fat: 99 889 37%
Sat: 30 266 11%
Poly: 9 85 4%
Mono: 50 454 19%
Carbs: 134 480 20%
Fiber: 14 0 0%
Protein: 250 1002 42%

Built
02-02-2006, 09:11 PM
Rest a little more. You want that weight to stay on the bar.

Utopianhopes
02-02-2006, 11:03 PM
Rest a little more. You want that weight to stay on the bar.

I wasn't expecting to be able to go to the gym because I had other plans, but they got rescheduled on me (Involved the opposite sex). I just gotta get that out there, because it seems like if you don't mention anything people take it as you don't get any.

Built
02-02-2006, 11:05 PM
Excellent excuse.

:)

Utopianhopes
02-02-2006, 11:05 PM
Utop ( in a soft femme voice ) Did you know that masterbating helps ease the pain of ovulation. HaHaHaHa. I love those girls!!!! Ha, to much fun!!

I find this hilarious, how it seems everywhere I go it continues to haunt me.

Built
02-02-2006, 11:07 PM
Hahahahaha!

I don't find ovulation painful though.

But hey, it MIGHT help anyway ...

<runs off to the bathroom>

HILL
02-04-2006, 04:59 AM
*HILL pops in to chec the journal and sees ovulation talk wonders wether hes on the wrong website*

Good workout man but as built said rest is important especially when cutting you want to keep that weight heavy.

Utopianhopes
02-06-2006, 04:45 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 275, 295, 315, 315, 335
T- Bar Rows, 3x8: 70's
DB row, 3x10-12: 65, 65, 70

DB bench, 5x5: 70, 70, 70, 75, 75
Incline DB press, 3x8: 60's
Cross Cable Fly, 3x8-12: 70's

Treadmill: 5min. run, 5min. walk

22 sets in total

Comment: Made friends with this guy Oliver (happen to be a regular at the gym). Just making note so I won't forget the name.

Diet:
Total: 2292
Fat: 100 900 40%
Sat: 26 231 10%
Poly: 9 79 4%
Mono: 57 513 23%
Carbs: 122 385 17%
Fiber: 26 0 0%
Protein: 240 960 43%

Utopianhopes
02-07-2006, 09:15 AM
Morning weigh in: 212lbs

Not bad after 6 cheat meals in a week.

Shark
02-07-2006, 10:10 AM
I love making friends with people in the gym. It can only yield positive things in the future. I made friends with the biggest guy in my gym a couple weeks back. He's an absolute monster and he helps me now and again with my for on the big compound exercises. it's sweet.

Utopianhopes
02-07-2006, 08:28 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5: 205, 225, 235, 245, 255 (2x) and 250 (3x)
Leg press, 3x8: 450, 500, 520
Leg curls, 3x15: 80, 80, 90

Seated alternating bicep curls, 5x5: 40, 40, 35, 35, 35
EZ bar curls, 3x10:65, 70, 75 (8x)

Abs Incline Sit up 3x10: 25, 35, 35 (8x)
Seated Calve Raiser 3x10: 90's

25 sets in total

Comment: Awesome day at the gym.

Utopianhopes
02-08-2006, 07:39 AM
Weigh in: 209.4lbs

BigOldDad
02-08-2006, 11:20 AM
Utop- you know how we can post our workout and then copy it to the other site so we don't have to type it twice.

Great leg work by the way. Your kickinwing!!

KevinStarke
02-08-2006, 11:30 AM
Solid squats man

HILL
02-08-2006, 12:31 PM
good squatting mate

Utopianhopes
02-08-2006, 08:56 PM
Progress pictures for February.

Utopianhopes
02-08-2006, 08:58 PM
The rest of the pictures.

Utopianhopes
02-09-2006, 08:26 PM
Thursday
Vertical push pull, calves or abs
Lat Pulldown, 5x5: 130, 130, 140, 140, 150
T-Bar row, 3x8: 55, 70, 70
High rows, 2x12: 130, 140

Arnies, 5x5: 45, 45, 50, 50, 50
Side laterals, 3x12: 20's
Rear delts, 3x12: 25, 25, 30

21 sets in total

Comment: It was the power love hour when I was working out. I was miserable through out the workout.

Shark
02-09-2006, 09:42 PM
I'm going to post a picture or two i took today. Just for you.

Shark
02-09-2006, 10:46 PM
I ate spaghetti again today for lunch. With meat sauce and lots of pepper and garlic. It was glorious.

Built
02-09-2006, 10:47 PM
Just for me?

<blink blink>

Shark
02-09-2006, 10:49 PM
=)

Utopianhopes
02-10-2006, 10:36 PM
Friday
Hamstring dominant legs, triceps

RDLs, 5x5: 225, 275,275, 295, 315 (2x)
High foot placement leg press, heavy 3x8:450, 480, 500
Leg Ext. 3x15:130's

Dips, 5x5:bw's
Tricep ext., 3x10-12:50's

19 sets in total


Comment : Meet this guy named Rob. Guy awesome was doing 225lbs bent over row. We made small talk and gave me advice on which is the best bars in the gym. Told me how he was heading right after to go get some poon from his g/f. Did I mention he in this 50's-60's. Felt like a Wayne’s world episode "I am not worthy". :bow:

Tip of the day: Easiest way to start a conversation with a woman is to jump in with her on the exercise.


Chris: Your advice is Gold, yo! :hump:

Utopianhopes
02-13-2006, 04:41 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 225, 245, 255, 265, 275
T- Bar Rows, 3x8: 70, 70, 75
DB row, 2x10-12: 65's

DB bench, 5x5: 75, 80's
Incline DB press, 3x8: 55, 60, 65
Cross Cable Fly, 3x8-12: 50, 50, 60

Rotator cuff
Cuban Press 3x10: 45, 55, 65
Low Pulley External Rotation 3x10: 20's

Calves
Seated Calf Raiser 3x10: 90, 100, 115

Treadmill: 5min. uphill walk

30 sets in total

Comment: I will lose weight/fat if I ever decide to stop cheating.

Shark
02-13-2006, 04:51 PM
Chris: Your advice is Gold, yo! :hump:

Glad I could be of service!

Utopianhopes
02-14-2006, 07:27 AM
Weigh in: 209.6lb

Shark
02-14-2006, 09:53 AM
That's up a bit right? Nice! =)

Utopianhopes
02-14-2006, 10:16 AM
That's up a bit right? Nice! =)


Not necessary, my weight has been fluctuating the past 2 weeks from all the cheating. Just means, I haven't progress any since I was at 208.2lb in 2-01-05.

Looks like eating more calories and managing to lose weight didn't turn out so nicely to me as for you. Lucky, ****** :swear:

Shark
02-14-2006, 12:26 PM
:angel:

Utopianhopes
02-14-2006, 07:24 PM
Tuesday
Quad dominant legs, biceps
Squats, 5x5: 225, 255, 255, 255, 260
Leg press, 3x8: 450, 450, 500,
Leg curls, 3x15: 80's

Seated alternating bicep curls, 5x5: 40's
EZ bar curls, 3x10:65's

Abs Incline Sit up (advance) 3x10: bw


22 sets in total

Comment: Another solid workout

Utopianhopes
02-15-2006, 06:45 AM
Weigh in: 208.6lbs

Utopianhopes
02-16-2006, 09:40 PM
Thursday
Vertical push pull, calves or abs
Lat. Pulldown, 5x5: 130, 130, 130, 140, 140
Pullovers, 3x8: 65, 70, 75
High rows, 2x12: 130, 140

Arnies, 5x5:50, 50, 55, 60, 60
Side laterals, 3x12:20, 25, 25
Rear delts, 3x12: 30, 25, 25

Standing Calf Raiser 3x10: 410's

Total Sets: 24

10 min jog, 10 min uphill walk

3 x 2min jump rope intervals

Comment: I was congratulated by a fellow regular at the gym for my progress today, I credit Built for my success.

Built
02-16-2006, 11:07 PM
Hey, you did ALL the work. I just pointed you in the right direction.

Nice work, bud.

Utopianhopes
02-17-2006, 05:42 AM
Thanks Built

Weigh in: 208.6lbs

Going to add cardio for today's workout (goal is to be at 207lbs by monday).

Shark
02-17-2006, 10:04 AM
Looks like your weight is headed back down son... good work!

Utopianhopes
02-17-2006, 05:16 PM
Friday
Hamstring dominant legs, triceps

RDLs, 5x5: 225, 275, 275,275, 225
High foot placement leg press, heavy 3x8: 5 PPS, 6 PPS, 6 PPS
Leg ext. 3x15:200's

Dips, 5x5:bw, bw, bw, bw+25, bw+25, bw+25
CGBP, 3x10-12: 115, 115, 125

Abs Incline Sit up (advance) 3x10: bw

Fireman Walk 4 x bb floor: 70's db

26 sets in total

Comment: Funny moment was when this guy (David) who been lifting for 15 years and he ask me how long I have been lifting and I reply with 5 month then he says "How the F*** you know so much?" I laugh and say "I know this lady her name is marianne and she one bad ass lady." Didn't do cardio, but while learning how to pose I notice positive signs (the weight and fat loss of late is coming from my chest and stomach).

KevinStarke
02-17-2006, 05:25 PM
Strong RDL's man, good dips too.

Built
02-17-2006, 05:37 PM
Hahahahahaha!

That's AWESOME!

HILL
02-17-2006, 07:08 PM
congrats on the weight and weight dips give a great feeling when you do them congrats

Con
02-18-2006, 05:58 AM
Good stuff Utopian, scale dont mean nothin sometimes :)

Utopianhopes
02-18-2006, 07:05 AM
Kevin: my RDL is warm up for you. I avoid your journal as seeing the weight numbers would make me want to cry.

Hill: Thanks, I think the only reason I manage to do them was trying to impress a lady. Men do silly things I till you.

Built: Happy to see you’re enjoying yourself.

Con: That is what fat people tell themselves when they can't stop themselves from over-eating.


Weight in: 206.4lbs

Stumprrp
02-18-2006, 07:22 AM
looking like your making great progess in here UtopianHopes! :nod:

HILL
02-18-2006, 10:03 AM
LOL you know what utopian i seem to do really good lifts when im trying to impress a a girl as well some would say we are very sad but still

Utopianhopes
02-20-2006, 04:17 PM
Monday
Horizontal push pull, calves

Rack pulls, 5x5: 225, 255, 265, 275 275
T- Bar Rows, 3x8: 70, 75, 80
DB row, 3x10-12: 60, 65, 65

DB bench, 5x5: 75, 75, 80, 80, 80
Incline DB press, 3x8: 60, 60, 65
Cross Cable Fly, 3x8-12: 60's

Standing Calf raiser 3x10: 300, 400, 450

25 sets in total

Diet
Total: 2304
Fat: 101 907 41%
Sat: 28 251 11%
Poly: 7 64 3%
Mono: 58 520 23%
Carbs: 97 311 14%
Fiber: 19 0 0%
Protein:255 1019 46%



Comment: My forearms were still sore from Friday workout, reason for the sub par rack pull. My Diet is getting frustratingly difficult as time goes by. I am starving at 2300 calories, been force to eat veggies through out the day.

Shark
02-20-2006, 04:41 PM
I'm not sure what the diet gurus think but maybe you should consider taking a week off and going back to a higher calorie level, maybe not quite as high as I did but like 2800 or so. That should still be below your maintenance or farily close to it. See what happens for a week and then start to gradually lower cals again.

Another option would be to up your cals a bit and start doing some cardio.

Built
02-20-2006, 05:32 PM
Both excellent suggestions.

Utopianhopes
02-20-2006, 07:49 PM
Chris and Built: I went to find yoda and I comeback with a new diet.

high carb total. 3700cal=100g fat+250g protein+450g carbs

low carb total cal. 2860=100g fat+250g protein+240g carbs

no carb Total cal. 1730=70g fat+250g protein+25g carbs

1/1/1 ratio and it a carb cycle.

Schedule:sunday no, mon high, tues low, wed no, thurs low, friday high, sat low.

Pup
02-20-2006, 08:04 PM
I know Built is gonna have my head for the moderate carb day in there...lol

Remember...this first week is partially for metabolic reset...after that fat is probably going to have to drop about 20g off the high and moderate carb days...but that should be no sweat. We can tweak things as necessary.

Built
02-20-2006, 08:19 PM
Not at all Pup - I don't bother going high-medium-low carb out of laziness and convenience, nothing more.

Utopianhopes
02-21-2006, 06:41 AM
Weigh in:207.2lbs

Today is low carb day should be fun.


foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.


The Glycemic Index of Common Foods


Glucose 100
Breads
Mixed grain bread 28
Oat Bran bread 48
Pita Bread, white 57
Wheat bread, wholemeal 69
White bread 71
Bagel, white 71
Breakfast Cereals
Rice Bran 19
All Bran 42
Oatmeal 49
Special K 54
Muesli 56
Life 66
Grapenuts 67
Cream of Wheat 70
Cheerios 74
Total 76
Team 82
Cornflakes 83
Crispix 87
Fruit and Fruit Products
Pear, fresh 37
Apple 38
Orange 44
Grapes 46
Banana 54
Raisins 64
Watermelon 72
Snack Food
Peanuts 15
Popcorn 55
Pretzels 81
Dates 103
Sugars
Fructose 22
Honey 58
Sucrose 64
Maltodextrin 105
Maltose 105
Cereal Grains
Rice, brown 55
Rice, white 55
Rice, instant, boiled 6 min 90
Dairy Foods
Yogurt, low fat, artificially sweet 14
Milk, skim 32
Pasta
Fettucine 27
Vermicelli 35
Spaghetti, protein enriched 27
Spaghetti, white 41
Macaroni 45
Soups
Tomato Soup 38
Vegetables
Carrots, cooked 39
Potato, white, boiled 56
Potato, mashed 70







i would suggest either a low or high day...one addendum that i didn't mention earlier...i recommend 3 meals as being higher carb (if you eat 5 times, 4 meals if its 6) and having 2-3 meals as lower carb...breakfast should always be lower GI, post workout you can go higher carb (shake with dextrose or something with rice or pasta)...an evening carb meal would be majorly low GI

Thanks Pup

Utopianhopes
02-21-2006, 07:37 PM
Tuesday
Quad dominant legs, biceps
Box Squats, 5x5: 225, 230, 235, 235, 245 (3x)
Leg press, 3x8: 6 pps
Leg curls, 3x15: 80, 90, 90

Seated alternating bicep curls, 5x5: 40, 40, 35, 35, 35
EZ bar curls, 3x10:65, 70, 70

Abs Incline Sit up (advance) 3x15: bw

Diet
Total: 2842
Fat: 101 907 32%
Sat: 30 271 10%
Poly: 12 105 4%
Mono: 53 473 17%
Carbs: 252 897 32%
Fiber: 27 0 0%
Protein: 248 991 35%


22 sets in total

Comment: Found a way to put the bench declining for my box squats (went lower then previously). I had instant acid build up.

HILL
02-22-2006, 01:46 AM
Good workout utopian can i ask why the higher cals for a change have to stalled in the weight loss or are you trying something a little different

Utopianhopes
02-22-2006, 06:43 AM
Good workout utopian can i ask why the higher cals for a change have to stalled in the weight loss or are you trying something a little different

Conversation between Pup and me.



Pup: well...if it was me...i would either adopt a carb cycling strategy or do a week long higher calorie refeed and try to reset metabolism
Pup: you obviously can't keep dropping calories for another 4 months...you won't get past 15%
Pup: unfortunately the problem becomes that as you drop too low...you just don't have the metabolic output to have any decent effect on fat loss
Pup: this is what happened to chris...he ate like **** in europe...then came home and dropped his cals really low too quickly...body was beat up then he beat it up more
utopianhopes: I thought Chris Russow was a special kid
Pup: 5 months of dieting has put you in a similar boat...so you are going to have to find a way to get your maintenance calories up so you can start dropping kcals again
Pup: he is special...lol

Utopianhopes
02-22-2006, 06:46 AM
Wednesday
Rest day
Low Carb day

Diet:
Total: 1695
Fat: 75 679 40%
Sat: 13 118 7%
Poly: 9 84 5%
Mono: 49 444 26%
Carbs: 45 171 10%
Fiber: 2 0 0%
Protein: 209 835 50%

Comment: Low carb days are extremely difficult went over by a little. Chris recommand no cardio as I am trying to help my metabolism this week.

Weigh in:207.2lb (surprise to see no gains after medium carb day)

Pup
02-22-2006, 07:16 AM
I love the fact that you posted up the little bit about Chris...ROFL!

Shark
02-22-2006, 09:19 AM
Pup: he is special...lol

Like yellow bus special.

Utopianhopes
02-23-2006, 07:28 AM
Thursday
Vertical push pull, calves or abs
Lat. Pulldown, 5x5: 130, 130, 130, 140, 140
Pullovers, 3x8: 65, 70, 70
High rows, 2x12: 130, 140

Shoulder Press, 5x5:40, 50, 55's
Side laterals, 3x12:20's
Rear delts, 3x12: 25's

Total Sets: 21

Comment: A majority of the milfs workout in the morning. Really great atmsophere as there almost no one at the gym.

Utopianhopes
02-27-2006, 05:57 PM
Monday
Horizontal push pull, calves

Deadlift, 5x5: 225, 255, 265, 275, 275
T- Bar Rows, 3x8: 70, 80, 80
DB row, 3x10-12: 60's

DB bench, 5x5: 75, 75, 75, 80, 80
Incline DB press, 3x8: 60's
Cross Cable Fly, 3x8-12: 50's


22 sets in total

Diet
Total: 1716
Fat: 69 624 37%
Sat: 19 173 10%
Poly: 6 51 3%
Mono: 38 338 20%
Carbs: 38 150 9%
Fiber: 0 0 0%
Protein: 231 922 54%




Comment: Had a mediocre workout.

Shark
02-27-2006, 10:55 PM
What's the scale looking like. You'll be happy to know that I am back up to roughly 222 range. Not like I really understand what's going on but damn, I am getting peeved.

HILL
02-28-2006, 04:39 AM
Dnt worry about it chris i think im guna go back up a bit unfortunatly as its my birthday this month coming and ive got lots planned. Utopian workouts are looking good you dnt seem to be loosing any strewngth weres the weight at??

Utopianhopes
02-28-2006, 07:34 AM
Weigh in: 206.2lbs

I went on a binge sunday and ate 6 slices of pizza, so I minimize my results. Going 3/2/2 (no/medium/high) this week in order to make up for the pizza.

Chris- Talk to Pup. I will be surprise if he can not find a solution for you. Carb cycling is awesome as you can eat more and lose bf%/weight also got a lot of room to cut calories without making it painful.

Utopianhopes
02-28-2006, 07:37 AM
Tuesday
Quad dominant legs, biceps
ATF Squats, 5x5: 205, 225, 230, 235, 235
Leg press, 3x8: 6 pps
Leg curls, 3x15: 80, 90, 90

Seated alternating bicep curls, 5x5: 40, 40, 35, 35, 35
EZ bar curls, 3x10:65, 70, 70

Abs Incline Sit up (advance) 3x15: bw

Diet
Total: 2596
Fat: 80 716 28%
Sat: 26 234 9%
Poly: 6 53 2%
Mono: 41 367 14%
Carbs: 260 926 36%
Fiber: 28 0 0%
Protein: 235 941 36%

KevinStarke
02-28-2006, 07:51 AM
Strong ATF's man hittin the legs hard.

HILL
02-28-2006, 08:58 AM
Good workouts and congrats on the weight. Im sharing my beaver stories with you and chris as were all cutting we should all be experiencing an uptake in action come on utopian stories and details ;);)

Utopianhopes
03-06-2006, 08:34 AM
Hill: I live my life vigorously through reading the stories of you, Chris, and Xian. Plus my mom taught me to never kiss and tell.

Monday

Decided to change my workout program (plan to specialize on bench press/chest). My rotator cuff is back in business after the rehab.

Bench Press
Bar x 5
135 x 5
155 x 3
175 x 3
185 x 1
195 x 1
205 x 1
225 x 1 (PR)
235 x Miss

Incline db press 5x10RM (90 second rest between sets): 60, 60, 55, 50, 45
T-Bar row 5x12RM (90 second rest between sets):60, 70, 70, 75, 75,
Shoulder Press 5 x 12RM (90 second rest between sets):40, 35, 35, 30, 30
Triceps Pushdown 5 x 12RM (90 seconds rest between sets):50, 60, 70, 70, 80

Seated Calf Raisers 3x10:90, 115, 115

Total Sets: 32

Weigh in: 205lbs

Comment: Feeling good that I can bench more then I weigh.

HILL
03-06-2006, 05:01 PM
weights looking good and congrats on the bench PR good lad

Utopianhopes
03-08-2006, 06:19 AM
Hill- Thanks

Weigh in: 202.6lbs BF estimate:18.03%

LBM:166.07lb Fat:36.53lb

Yesterday
Sumo Squat 5x5 (7 RM 90 second rest): 205, 225, 225, 245, 255
Leg Press 5x5 (7 RM 90 second rest):5 pps, 5pps+50, 6 pps, 6pps, 6pps

Shark
03-16-2006, 03:22 PM
202.6! Nice ****ing work man. That's awesome. You really are making it happen in here.

Utopianhopes
03-20-2006, 05:32 PM
Russow: Thanks

Monday

Bench Press
Bar x 5
135 x 5
175 x 3
185 x 3
195 x 1
205 x 1
230 x 1 (PR)
235 x Miss (couldn't lock out)

Incline db press 5x10RM (90 second rest between sets): 50, 50, 45, 40, 40
T-Bar row 5x12RM (90 second rest between sets):55, 65, 65, 70, 70,
Shoulder Press 5 x 12RM (90 second rest between sets):35, 35, 35, 40, 40
Triceps Pushdown 5 x 12RM (90 seconds rest between sets):50, 60, 60, 70, 70,


Total Sets: 29

Weigh in: 203.8lbs

Comment: I took last week off due to mid-term. I wanted to maximize my time studying.

M.J.H.
03-20-2006, 05:47 PM
Good job on the bench PR! :thumbup:

HILL
03-23-2006, 04:13 PM
weight and lifts looking good congrats man keep it up

Utopianhopes
03-27-2006, 09:10 PM
Monday

Bench Press
Bar x 5
135 x 5
175 x 3
185 x 3
205 x 1
225 x 1
235 x 1 (PR)


Incline db press 4x10RM (90 second rest between sets): 40, 45, 50, 55
T-Bar row 4x12RM (90 second rest between sets):55, 65, 65, 70
Shoulder Press 4 x 12RM (90 second rest between sets):35, 35, 35, 40
Triceps Pushdown 4 x 12RM (90 seconds rest between sets):50, 60, 70, 70

Comment : I should post more frequent if I wasn't so lazy this past week. Was on spring break that featured me getting laid and the start of my professional poker career (placed 3 1st place, 2 2nd places, and 2 3rd places in single table tournaments).