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clawhammer_33
01-04-2006, 12:07 AM
Jan 4 2006
clawhammer_33 's journal

Bio intro:

Its 2006, the sixth year of my bodybuilding journey. I have competed in 2003
so I am a bodybuilder, didnt do well, but stepped on stage.
I've experienced issues with my elbows. knees and back due to a car accident in 2004, but I push through. Due to this my training has flucuated to re-injuring.

I've re-enrolled in collegue, and must get my **** together. This includes rebuilding my body. My goals for january are:

1.Resume regulare training shedule
2.Correct and maintain diet.
3.Lose any possible fat and regain any possible strength.

My training program is:

Day 1:
Chest/tri

Rotator cuff raises 2x8

Dips 3x6-8
Inc DB Bench 3x6-8
Skullys 2x6-10
Abs

Day 2:
Shoulders/Deads

Rotator cuff raises 2x8

Deads/variation 2x6-10
DBshoulder presses 3x6-10
Rear delt raises 2x6-10
Shrugs 2x6-10

Day 3:
Off.

Day 4:
Back/bi

Pullups 3x6-10
bb rows 3x6-10
Hi rows 2x6-10
DB curls 2x6-10

Day 5:
Legs

Squats/variation 2x6-10
zerchers/Goodmornings 2x6-10
Pullthrough 2x10-15
Calf raises 2x6-10

Day 6+7:
Off


Jan 3rd 2006 training:

Rotator Cuffs 2x8
Dips +35x7/4/3.5
Inc Bench 70x6/5.5/3.5
Skullys 35lb bar(?)+70x6/6

Form: Solid form thoughout, pushed weight a bit, but overall felt good.

Notes: Lifted at 10:30pm. I am trying yo switch back to day lifting, but this depends on whether I find a day or night job.

Rage Level: Medium(need to work on this)

Post workout Weight: 219.7

Slept 6 hours night before.



Diet/Supplements:

Whey
Creatine
MultiVitamin
ALA

Diet journal will be started at fit day and moved here soon.
Still working on diet. Havent figured out how to link it yet.

but approx breakdown is:

Total: 5251
Fat: 164 1476 29%
Sat: 52 472 9%
Poly: 26 238 5%
Mono: 67 606 12%
Carbs: 397 1463 29%
Fiber: 32 0 0%
Protein: 517 2067 41%
Alcohol: 0 0 0%


I had no idea my cals were so high.

Well time for some Coast2coast and sleepin.

Upcoming:

Diet plan,
Shoulders/deads!
Pictures(?)

clawhammer_33
01-04-2006, 12:19 AM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=clawhammer%5F33

Linky

Clifford Gillmore
01-04-2006, 05:39 AM
Inspiring stuff man. Its awesome to see how you'll re-adjust, congrats on even getting yourself on track!

BigOldDad
01-04-2006, 11:45 AM
I pray you remain strong. I had an alchohol problem (18-24)beers daily for a long time. One day six years ago I said I want a better life. I havent had a drink since that day. Not even a sip. My life has improved so greatly I am afraid to try a sip because I think I will be punished or something. Anyway Stay strong Bro. Staying away from the bad influences is a great place to start. Hope you put all your efforts into your weightlifting, if you do you will be a monster. Good Luck and believe in yourself!!

clawhammer_33
01-04-2006, 08:59 PM
thanks guys!

cphafner
01-04-2006, 09:06 PM
good luck dude!

clawhammer_33
01-04-2006, 09:11 PM
Jan 5 2006

Sleep: 4hrs then 4hrs, 4hrs later, split sleep shedule day.

Day 2:

Shoulders/Deads

Rotator cuff raises 2x8 10x8/8

Deads/variation 2x6-10 315x12/9 -Decided to put reps up this week to blast my grip and get my back used to deads again, Did a reset both sets on 6th rep

DBshoulder presses 3x6-10 70x7.5/4 -Bench chair used shifted so I put the DBS down 60x5.5
Rear delt raises 2x6-10 30x6 25x6
Shrugs 2x6-10 295x6/6 strapped

Pre-lifting Notes: Heading into gym about 11:30pm, hopefully it will be slower than last night. I may switch it up and do high rep deads to reset my back. I'm currently icing it up... I feel some discomfort in my right elbow, may wrap of icy/hot it.

So far my caloric breakdownm hasn't been to bad, but overall intake needs to be reduced.

Here is the breakdown for today, wont include any postworkout nutrtition, so cals are very low:
Total: 2474
Fat: 99 889 37%
Sat: 25 221 9%
Poly: 26 234 10%
Mono: 43 383 16%
Carbs: 249 874 37%
Fiber: 31 0 0%
Protein: 157 626 26%
Alcohol: 0 0 0%

drank 1.5-2 gallons of water

Post-Lifting Notes: Holy **** this was possible the best session I've had in years, even considering the pussy weights, By the shrugs I felt like puking, and now 45mins afterward I feel the best I've felt in years, I forgot how much I love this.

Elbows felt good with abit of icy/hot, along with shoulders no tightening, did full warmups on all lifts. Triceps sore felt on last db shoulder lift, may drop set next week. Enjoyed the gym being nearly empty with some NIN pounding in my headphones.

Next week: Stabilize weights next week, Up deads and Lower reps.

Post workout nutrition:
Total: 1468
Fat: 5 47 3%
Sat: 1 10 1%
Poly: 2 17 1%
Mono: 2 15 1%
Carbs: 199 765 57%
Fiber: 8 0 0%
Protein: 134 538 40%
Alcohol: 0 0 0%

I'm looking for my old lifting books so I can post my past poundages, I will post the rest of the days diet before bed. Looking for my digi cam so I can put up some pics.

Final Notes: Any one who loves a good gaming session go out and buy
F.E.A.R. definatly worth $50! I finsihed it before hitting the gym, I was extremely impressed.

-When financialy viable aquire injectable b12.

brickt.
01-04-2006, 09:51 PM
**** that is inspiring

k7nysc
01-04-2006, 09:57 PM
Good for you, clawhammer. I know I speak for everyone on here when I say you have our admiration and complete support. Best wishes, and God bless!

k7nysc
01-04-2006, 09:58 PM
...and keep us updated too!

clawhammer_33
01-06-2006, 04:05 AM
Jan 5 2006

sleep: 5 hrs split

training off.

diet macros- note includes part of previous day
Total: 4128
Fat: 151 1360 35%
Sat: 46 414 11%
Poly: 24 213 5%
Mono: 66 595 15%
Carbs: 337 1228 31%
Fiber: 30 0 0%
Protein: 337 1347 34%
Alcohol: 0 0 0

clawhammer_33
01-06-2006, 04:10 AM
Jan 6 2006

Sleep: 6hrs uninterrupted

Day 4:

Back/bi

Pullups 3x6-10 bwx10/7.5/3.5/2.5
bb rows 3x6-10 245x6/6 -drop 1 set
Hi rows 2x6-10 135x6/6
DB curls 2x6-10 40x8/8

wrist curls- Curly barx15/15

Pre-Lifting notes: sleep is all ****ed up. spent most of the night resurrecting my computer due to faulty OS install. Looking forward to lifting, experiencing migraine headaches which last few days of lifting I didnt experience. Feeling sore and pumped, not planning to lift until about 11 or 11:30 pm.

Additional notes: iced up back before lifting.

Diet notes cals up top pre-lifting meal:

Total: 2544
Fat: 115 1039 42%
Sat: 29 263 11%
Poly: 29 261 11%
Mono: 50 454 18%
Carbs: 237 832 33%
Fiber: 29 0 0%
Protein: 153 613 25%

Post-lifting notes: Didnt get into gym until midnight, definatly way to late, I was dragging through the workout, need to eat closer to session- was extremely hungry in middle of workout, also had horrible heartburn for some reason. Had forarm discomfort which interferred with grip- possible due to computer work. When I get a job and have money, I'll get some good wraps and see if that helps any. I didnt push to failure, and got a decent pump.

Matt04
01-06-2006, 04:45 AM
Congradulations on your journey thus far, stay strong and i hope that you reach your goals.

clawhammer_33
01-07-2006, 11:38 PM
Jan 7 2006

sleep: 6

Day 5:
Legs

Squats/variation 2x6-10 315x8/5 or 6 I got my counting messed up.
Goodmornings squats 2x6-10 135x12/12
Pullthrough 2x10-15 30/10/10
Calf raises 2x6-10 _machine broken by some douce bag.

Notes: Decent lifting session got a huge back pump, felt good. Got a 30min nap in before lifting, gym was reasonable empty.

Diet up to prelift meal, incluse post lifting meals from yesterday.

Total: 4778
Fat: 177 1591 34%
Sat: 45 406 9%
Poly: 44 398 9%
Mono: 77 689 15%
Carbs: 441 1600 35%
Fiber: 41 0 0%
Protein: 356 1425 31%


I have been unemployed for a month now, I've sent out about 50-60 resumes or apps- total call backs -2 thats a 1.1% possibility for call back at best, this is ridiculous, between the thousands of somalis, and the Katrina victims I cant get a job for ****. Now I understand that the katrina victims are in need and deserve help. I used to live In New Orleans I know the areas, I've been there. But for christ sake I've got 53 dollars in my checking account, and I need to eat too. I fill out applications and at they end they asked if I'm a katrina victim, no I'm not, and I know there are a lot of displaced people here, so I might as well have not filled it out. If something doesn't happen soon I'll be living in a box eating the cardboard.

cphafner
01-08-2006, 08:57 AM
Hammer your strength is great. I'm sure you were a beast back in the day. Sucks to hear about your job hunt. I was un employed last year. It took me about 2 months to find a job. Keep your head up.

clawhammer_33
01-08-2006, 08:59 PM
Jan 8 2006

Day: Off

sleep 7

Notes: Sore and feeling good, Made it through the first week. Have classes starting on thursday, So I will be keeping the night lifting another week. I also am extremely excited to get back into the gym, sol Ill be anxiously waiting for the next two days to pass.

clawhammer_33
01-08-2006, 08:59 PM
Hammer your strength is great. I'm sure you were a beast back in the day. Sucks to hear about your job hunt. I was un employed last year. It took me about 2 months to find a job. Keep your head up.


thanks, will do.

imageD
01-08-2006, 09:02 PM
hey, at least you got out of it while you did. Now it's time to bust ass and fulfill your potential. good luck

clawhammer_33
01-09-2006, 06:44 PM
Jan 9 2006

Sleep 6

Diet notes: As of 7:45 PM

Total: 3877
Fat: 195 1754 46%
Sat: 55 497 13%
Poly: 43 385 10%
Mono: 82 742 19%
Carbs: 257 885 23%
Fiber: 36 0 0%
Protein: 295 1179 31%

Notes: Chest/tri tomarrow. Class on thursday , and I got an interview on friday. Hopefully things will continue on the up and up.

cphafner
01-09-2006, 08:27 PM
congrats on the interview. Diet looks good, keeping the cals pretty high.

clawhammer_33
01-11-2006, 09:46 AM
Jan 10 2006

Rotator Cuffs 2x8

Dips +35x9/6 25x4.5
Flat bench 75x6 70x5.5 65x6
Skullys 35lb bar(?)+70x8/8

Form: Solid form thoughout.

Postworkout Notes: Lifted at 10:45pm.took less than an hour. Iced wrapped and icy-hotted elbow no discomfort during or after lifting. Switching to flat bench, due to less shoulder stress.

Morning Weight: 220

Sleep: 9 hours + 3 hr nap -little too much sleep

diet
Total: 4571
Fat: 236 2120 47%
Sat: 65 583 13%
Poly: 54 483 11%
Mono: 102 921 20%
Carbs: 360 1263 28%
Fiber: 44 0 0%
Protein: 283 1133 25%

clawhammer_33
01-11-2006, 09:50 AM
Jan 11 2006

Sleep 5 + 2hr nap

Day 2:

Shoulders/Deads

Rotator cuff raises 2x8-done

Deads/variation 2x6-10 365x6/6
DBshoulder presses 2x6-10 70x8/6 -dropped a set to prevent shoulder overtraining
Rear delt raises 2x6-10 30x7/6
Shrugs 2x6-10 315x8/8 strapped

Pre-lifting notes: Little low on the sleep, I'll grab a nap this afternoon. Feeling energetic, Iced back, and elbow, will icy-hot elbow too. Shoulders alittle sore from yesterday.

Diet pre-lifting:Went high on cals today. I was very hungry all day, I find anytime I have a carb/protein meal I'm hungry an hour later, but fats last abit longer. Hopefully I'll have a job later this week- I had a few calls today- so I can buy some better food.
Total: 5312
Fat: 207 1867 36%
Sat: 56 500 10%
Poly: 49 443 9%
Mono: 89 800 16%
Carbs: 500 1816 35%
Fiber: 46 0 0%
Protein: 367 1469 29%

Post-lifting notes:
Got into the gym at 10:00pm this seems to be my night lifting sweet spot. this session kicked ass, aand also explains the ravenous appetite. grip was solid and felt great. Great session.

Additional notes: got class tomarrow morning so I'll try to get to sleep early.
I also am begining to phase out my last addiction- Nicotine gum, not as bad as chew, but bad none the less.

clawhammer_33
01-11-2006, 09:54 AM
cphafner: Thanks dude. Cals are a high but this is still lower than what I was eating over christmas- too many cookies.

Diet notes:

Total: 4011
Fat: 185 1665 42%

Carbs: 315 1130 29%

Protein: 284 1135 29%

This is my approxamet base cals for the last week, I'll be holding it here and begin cutting it down next week. I seem to be naturally sitting at a 30/30/40, so I'll shoot for that.

clawhammer_33
01-12-2006, 09:27 PM
Jan 12 2006

Sleep 4+6

Diet:
Total: 5280
Fat: 277 2493 48%
Sat: 76 684 13%
Poly: 63 564 11%
Mono: 123 1103 21%
Carbs: 397 1444 28%
Fiber: 36 0 0%
Protein: 328 1311 25%

Clifford Gillmore
01-13-2006, 04:12 AM
Everything is looking good big guy!

clawhammer_33
01-13-2006, 07:30 PM
Jan 13 2006

Sleep 2+ 4hr nap

Day 4:
Back/bi

Pullups 4x6-10 Bwx10/7.5/4.5/3.5
bb rows 2x6-10 245x8/7.5
DB rows 2x6-10 140+bar(11.3 LBS) x8/8 strapped, and double clamped that bitch
DB hammers 2x6-10 50x6 40x10

Rotator ex. 10x8/8

wrist curls- OLY barx15/12

Pre-lifting notes: All in all todays been an excellent day. I had an excellent interview, and going have an awesome lift session. I just woke up from a nap that went over 2 hours, So I'm about 2 hrs behind shedule. I'll be icing up my elbow and back before lifting.

diet: Up to pre-lift meal
Total: 4672
Fat: 224 2020 44%
Sat: 61 549 12%
Poly: 51 458 10%
Mono: 97 874 19%
Carbs: 384 1347 29%
Fiber: 47 0 0%
Protein: 302 1206 26%

Post-lifting notes:
Got into gym at 11:45. Form was good, still working on pullups I think I need to add weight to force some strength increase. Forearm/elbow felt good. Switched Hi rows with DB rows, I like these better than the hi row machine, which is crap at that king. By hammers felt like puking, definatly kicked my ass today.

clawhammer_33
01-14-2006, 09:13 PM
Jan 14 2006

Day: Off

sleep 3 + 6.5

Notes: Today would usually be legs, but I ended up sleeping to late and now It would be more benegicial to take today off and lift legs tomarrow. Otherwise I'd be in the gym at around 2am at best.

diet:
Total: 4735
Fat: 235 2117 46%
Sat: 72 646 14%
Poly: 43 383 8%
Mono: 103 931 20%
Carbs: 340 1250 27%
Fiber: 28 0 0%
Protein: 320 1281 28%

Clifford Gillmore
01-14-2006, 09:33 PM
Solid back workout there.

clawhammer_33
01-15-2006, 05:44 PM
Jan 15 2006

sleep: 6+1.5hr nap

Day 5:
Legs

Squats/variation 2x6-10 335x6/6
Goodmornings squats 2x6-10 225x12/12
Pullthrough 2x10-15 40x12/12


Pre-lifting Notes: Lifting legs after pushing back , hitting the gym at about 10. Extremely sore. more to add later.

Diet-up to preliftmeal:
Total: 4048
Fat: 188 1692 43%
Sat: 50 454 11%
Poly: 46 410 10%
Mono: 80 721 18%
Carbs: 327 1141 29%
Fiber: 42 0 0%
Protein: 284 1135 29%

I think this is a little low, I may have skipped a meal to enter.

Post-Lifting notes:
Squats were deep with wide stance belted- tight felt good.
Pushed on GMS and pullthrough, will be adding set to squats next week. Got a good pump and felt this session. felt like puking. It short and sweet, belted squats only. I've decided to stop calf raises due to only being a seated calf machine which doesnt feel to good on my knees, I may need to build a 2x4 stand to leave in the gym.

clawhammer_33
01-16-2006, 09:37 PM
Jan 16 2006

day:off

sleep: 4 +7

diet:
Total: 4582
Fat: 222 1998 44%
Sat: 62 559 12%
Poly: 49 444 10%
Mono: 98 879 19%
Carbs: 361 1322 29%
Fiber: 30 0 0%
Protein: 301 1205 27%

notes: n/a

Clifford Gillmore
01-17-2006, 06:12 AM
Squats are looking good man.

clawhammer_33
01-17-2006, 06:55 AM
Thanks, there still not as strong as should be.

Here is the last weeks diet cals
Total: 4378
Fat: 209 1883 44%
Sat: 59 528 12%
Poly: 46 413 10%
Mono: 91 819 19%
Carbs: 349 1257 29%
Fiber: 35 0 0%
Protein: 291 1164 27%

seems to have increased a bit,but i'll hold for out for another week due to strength increases

clawhammer_33
01-17-2006, 08:49 PM
Jan 17 2006

Sleep:6+1+1.5

Rotator Cuffs 2x8 10x8/10

Dips +35x10/7 +25x5.5
Flat bench 75x8 70x8/5
Skullys 35lb bar(?)+75x8/6.5

abs bwx20

Form: Dips deep, flat bench good pushed
failed on last set of skullys

Pre-workout notes:icing elbow, sleep a little off but good.

Post-lifting weight: 228.2 -(oh ****!)

Postworkout Notes: Good session dips were tough possibly due to weight of 228, which is high most likely due to water retention, I dont seem to be looking fatter, but more muscular, so the muscle memorys working.
Lifted at 10:40 gym was busy. Elbow felt good, stretched fully

diet: up to pre-lift meal
Total: 4904
Fat: 225 2024 42%
Sat: 65 588 12%
Poly: 48 432 9%
Mono: 96 862 18%
Carbs: 400 1404 29%
Fiber: 49 0 0%
Protein: 341 1363 28%

Etc. Notes:
Hopefully tomarrow I will find out whether I got the job or not, I've been praying all day, its good pay and with insurence which I havent had in months and months.
In Flames new album "Come Clarity" is awesome, great for lifting.

clawhammer_33
01-18-2006, 08:12 PM
Jan 18 2006

Sleep 5 + 3.5hr nap

Day 2:

Shoulders/Deads

Rotator cuff raises 2x8-done before & after

Deads/variation 2x6-10 Rack pulls 2nd pin about 4 inches off ground below knees -405x6/5
DBshoulder presses 2x6-10 75x8/4.5
Rear delt raises 2x6-10 30x7.5/6
Shrugs 2x6-10 325x10/10 -2 sec hold

albow/forarms 45x12/12

Pre-lifting notes: Iced, icy/hotted elbow, iced back. Sleep was decent.

Diet pre-lifting: I ate a crapload today. very hungey.
Total: 5177
Fat: 204 1834 37%
Sat: 59 529 11%
Poly: 42 378 8%
Mono: 88 796 16%
Carbs: 479 1737 35%
Fiber: 45 0 0%
Protein: 358 1434 29%

Post-lifting notes:Got into gym at 10:00pm, great session. On 2nd set of rack pulls a sheet metal cut that i neglected to glue or tape opened up, missed last rep. DBSP good, failed on 2nd set. RDLs-tough bastards. Shrugs easy strapped with 2 sec hold. Overall good session, kicked my ass, by shrugs felt like puking.


Additional notes: Got class tomarrow morning so I'll try to get to sleep early.
Looks like I didnt get the job- oh well. I got class and another interview tommarrow.

clawhammer_33
01-20-2006, 01:47 AM
Jan 19 2006

Day: Off

sleep: 5

Diet Total: 4505
Fat: 210 1894 43%
Sat: 50 447 10%
Poly: 54 490 11%
Mono: 95 858 19%
Carbs: 374 1353 30%
Fiber: 35 0 0%
Protein: 298 1192 27%

notes: I did end up getting a call back for a second interview today for friday, I hope it goes well, I somehow time traveled this morning and lost an hour in the morning. I dont now what the **** happened.

clawhammer_33
01-20-2006, 08:46 PM
Jan 20 2006

Sleep 10+2

Day 4:
Back/bi

Pullups 4x6-10 +20x6/5.5 bwx6/5.5
bb rows 2x6-10 250x6/6
DB rows 2x6-10 150+bar(11.3lbs)x8/6 strapped+double clamped
DB hammers 2x6-10 60x6 alt 45x10 uni

Rotator ex. 10x8/8 Before&after

wrist curls- OLY barx15/15

Pre-lifting notes: Iced elbow, and back, will be lifting about 10:30

diet: Up to pre-lift meal- Looks alittle low on protein
Total: 4340
Fat: 219 1973 47%
Sat: 66 597 14%
Poly: 39 354 8%
Mono: 95 853 20%
Carbs: 337 1184 28%
Fiber: 41 0 0%
Protein: 269 1074 25%

Post-lifting notes: Great session. Pullups strength good, seems that wieght increas will help strength increase. BBrows good session chalked. DB rows, kicked ass. Hammers good. Lifted at 10:40 got done in an hour.

Notes: Had a second interview today-didnt get an offer which was surprising, hoepfully by monday. Also got offered the job I interviewed for yesterday, I'm trying to hold off accepting for a day or two.

clawhammer_33
01-21-2006, 10:00 PM
Jan 21 2006

Day: Off

sleep 6+5

Notes: Today would usually be legs, but I'm pushing back to tomarrow, just works out better.

Diet
Total: 5418
Fat: 258 2320 43%
Sat: 74 667 12%
Poly: 58 523 10%
Mono: 111 998 19%
Carbs: 414 1523 28%
Fiber: 34 0 0%
Protein: 378 1510 28%

clawhammer_33
01-23-2006, 02:34 AM
Jan 22 2006

sleep 5+8

notes:freaking slept through my session time again.

diet:
Total: 3689
Fat: 204 1834 50%
Sat: 57 512 14%
Poly: 47 422 11%
Mono: 88 795 22%
Carbs: 261 929 25%
Fiber: 28 0 0%
Protein: 230 922 25%

clawhammer_33
01-23-2006, 02:58 AM
Jan 23 2006

sleep: 5+8

Day 5:
Legs

Squats/variation 2x6-10 355x6/6
Goodmornings squats 3x6-10 275x12/12/10
Pullthrough 2x10-15 45x12/12


Pre-lifting Notes: Well, its 4am and I've decided to hit legs since they should have been done several hours ago. icing back, will have 2 meal in me.

Diet-
Total: 4355
Fat: 167 1504 36%
Sat: 48 428 10%
Poly: 35 313 7%
Mono: 72 647 15%
Carbs: 394 1428 34%
Fiber: 37 0 0%
Protein: 318 1273 30%

Post-Lifting notes:I was really surprised how buisy the gym was, every single cardio machine was in use, luckily i had the weight room to my self for the first part of my workout. Didnt add extra squat set this week. I should be able to hold my usual days this week. Got into the gym at 5:15 AM, out by 6:30. got a huge lower back pump, and felt like puking.

clawhammer_33
01-24-2006, 08:15 PM
Jan 24 2006

Sleep: 9+2

Rotator Cuffs 2x10 before&after

Dips +45x8/5.5 +35x3.5 fail
Flat bench 80x6 75x7.5 70x6.5
Skullys 35lb bar(?)+80x8/8

abs +25x16

Form: Good form throughout, last set of dips were to failure, swithcing to suicide grip on bench

Pre-workout notes: icing elbow, lots of sleep.

Post-lifting weight: 233.6 !

Postworkout Notes: Good session got in at 10:15, out within an hour, felt like puking, felt great.

Diet: Up to prelift meal:
Total: 4538
Fat: 229 2058 46%
Sat: 64 575 13%
Poly: 51 462 10%
Mono: 98 881 20%
Carbs: 338 1189 27%
Fiber: 41 0 0%
Protein: 307 1228 27%

Etc. Notes: I am definatly putting on muscle my clothes are tightening up, which isn't good since I haven't bought clothes since I weighed 190, no increases in belt loops which is good.

clawhammer_33
01-24-2006, 11:08 PM
Here is last weeks calorie breakdown:
Total: 4574
Fat: 213 1917 43%
Sat: 60 536 12%
Poly: 47 420 9%
Mono: 93 833 19%
Carbs: 371 1335 30%
Fiber: 37 0 0%
Protein: 308 1233 27%
small increase, really trying to keep an eye on droping cals this week.

clawhammer_33
01-25-2006, 07:42 PM
Jan 25 2006

Sleep 5 .5

Day 2:

Shoulders/Deads

Rotator cuff raises 2x10 -done before & after

Deads/variation 2x6-10 rack pulls 415x6/3
DBshoulder presses 2x6-10 75x9/5.5 65x5.5
Rear delt raises 2x6-10 30x8/6.5
Shrugs 2x6-10 335x10/10 -paused

elbow/forearms 45x14/14
Pre-lifting notes: Iced, icy/hotted elbow, iced back. A little tired.

Diet pre-lifting:
Total: 5852
Fat: 251 2263 40%
Sat: 77 696 12%
Poly: 47 424 7%
Mono: 108 972 17%
Carbs: 511 1860 33%
Fiber: 46 0 0%
Protein: 392 1568 28%

Post-lifting notes: I don't think I've ever seen so many douche bags in the gym ever. I got in at 9:15. RP's were good didn't push due to soreness from legday on monday. good session felt super sick by the end of the session, did a few minutes of dry heaving.

Additional notes: I must be looking bigger I'm starting to get steroid accusations again. :rolleyes:

clawhammer_33
01-27-2006, 04:52 AM
Jan 26 2006

Day: Off

sleep: 5

Notes: Nothin'

Diet
Total: 4825
Fat: 237 2133 45%
Sat: 67 599 13%
Poly: 52 467 10%
Mono: 105 941 20%
Carbs: 395 1442 30%
Fiber: 35 0 0%
Protein: 296 1185 25%

clawhammer_33
01-27-2006, 08:04 PM
Jan 27 2006

Sleep 12

Day 4:
Back/bi

Pullups 4x6-10 +25x5 +20x4.5 +10x4 bwx6
bb rows 2x6-10 255x8/7
DB rows 2x6-10 155+bar(11.3)x8/8
DB hammers 2x6-10 60x4 unilateral seated 50x8alt

Rotator ex. 10x10/10 Before&after

wrist curls- OLY barx15/15

Pre-lifting notes: Icy/hot elbow, iced back, will be lifting at about 10:00

diet:
Total: 4507
Fat: 236 2122 48%
Sat: 69 618 14%
Poly: 49 444 10%
Mono: 102 916 21%
Carbs: 331 1165 26%
Fiber: 40 0 0%
Protein: 291 1164 26%

Post-lifting notes: Good session, felt sick by the end. Increase reps on pullups next week. BB rows good, missed last rep on last set. DB rows ace. DB Hammers, good. Lifted at 10.

Notes: The Chronicles of Riddick:Escape from Butcher Bay is an excellent game, even if its a quick play through, hihgly recommended.

clawhammer_33
01-28-2006, 09:55 PM
Jan 28 2006

day:off

sleep: 7

diet:
Total: 5000
Fat: 250 2250 46%
Sat: 78 702 14%
Poly: 43 385 8%
Mono: 109 981 20%
Carbs: 339 1237 25%
Fiber: 29 0 0%
Protein: 353 1410 29%

notes: Pushed leg day back for more rest.

rookiebldr
01-29-2006, 12:09 PM
Nice lifts. Title changed as requested. :)

clawhammer_33
01-29-2006, 05:59 PM
Nice lifts. Title changed as requested. :)


Thanks Man!

clawhammer_33
01-29-2006, 08:29 PM
Jan 29 2006

sleep: 10+1

Day 5:
Legs

Squats/variation 2x6-10 375x6/6
GMS 2x6-10 285x12/12
Leg press 2x6-10 540+machinex12 720+machinex6
Pullthrough 2x10-15 50x12/12


Pre-lifting Notes: Icing Back, adding in some leg presses, will be lifting at about 10pm. I'm praying the gym wont be full tonight. I also jave discovered that I havent been doin Goodmorning squats, or at least their not called that, its basicaly the top part of the squat movement and part of a good morning to strengthin the lockout of the squat, hits the spinal erectors and hams. It was shown to me a few years ago by the powerlifter who taught me to squat, so until I find out the exercises name I'll continue to call them GMSers.

Diet:
Total: 4389
Fat: 232 2088 48%
Sat: 69 624 14%
Poly: 45 402 9%
Mono: 100 902 21%
Carbs: 326 1135 26%
Fiber: 42 0 0%
Protein: 272 1087 25%


Post-Lifting notes: This was a great session. I ripped my shorts on the first set of squats which the jerk-offs at the gym thought was hilarious, but I wouldnt stop for such a little thing, there nothing compared to me.
Squats were good and deep wide stance. GMSs were good, unfortunatly as father son team were using the Leg press so I did these instead of having to strip the weights for them. I did good on the LP considering I havent done them in 2 freaking years. Pull throughs were good.
Felt like **** at the end, could barely drive home. lifted at 10:15

imageD
01-29-2006, 08:33 PM
you are one strong guy! do you have any pictues

clawhammer_33
01-29-2006, 11:42 PM
Well Its been 4 weeks and january is coming to a close. Lets review my Progress!!!

Here were my January Goals:

1.Resume regulare training shedule
2.Correct and maintain diet.
3.Lose any possible fat and regain any possible strength.

1. I have successfully resumed a regular training shedule -Goal 1 is a success.
2.I have kept to a diet, high in cals, but clean food, no cookies and pizza- Goal 2 is a success.
3. I have regained some strength, and havent gotten significantly fatter- Goal 3 is a Success/Draw.

Weight Change:
Jan 10-219.7
Jan 24- 233.6
+14 lbs

Febuary Goals:
1.Continue strength increases and regular training.
2.Control Caloric intake to 3500-4000 on non-training days and 4500 +/- on training days.
3.Drop Bodyfat.

Diet: Ill be outlining a plan in more detail tomarrow, I'm spent right now and to lazy to do calulations.

I'm also planning a rest week in febuary, week unknown right now.

Notes: I also to note I have stayed clean, and now feel no need to feed my demons at all. Life is good.

PIctures: against my better judgement I will temporarily post some pics. I will take them down in 48 hrs or until I get to embarassed to have them here, whichever comes first.

No more pics

Clifford Gillmore
01-30-2006, 04:27 AM
Looking big man! Awesome lats, you'll look fantastic once you drop a few %'s. Good stuuff.

clawhammer_33
01-31-2006, 10:01 AM
Jan 31 2006

day:off

sleep: 7

diet:
Total: 4683
Fat: 190 1714 38%
Sat: 55 491 11%
Poly: 40 362 8%
Mono: 82 735 16%
Carbs: 376 1359 30%
Fiber: 36 0 0%
Protein: 367 1468 32%

notes: n/a

clawhammer_33
01-31-2006, 10:53 AM
Ok here is the temperary diet plan, which will change in a few weeks when I have money to buy better food.

this is the Lifting day outline, non- lifitn days will have an open meal, not a cheat meal, it will be relatively clean , and not overdone.

Item Cals Fat Carbs Protein
1.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

2.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

3.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

4.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

5.Ground beef, lean, cooked 4oz cooked 302 21 0 27
Oats, raw .5 Cup 156 3 27 6

6.Tuna, canned, water pack 1 can 6.5 oz 194 1 0 43
Rice, brown, regular, 0.5cups dry 341 3 71 8

7.Oats, raw 1.5 cups 467 8 81 19
Ground beef, lean, cooked 4oz cooked 302 21 0 27

8.Whey Protein 3servings 360 0 9 66
Maltodextrin-postworkout .85cups 340 0 85 0

9.Tuna, canned, water pack 1 can 6.5 oz 194 1 0 43
Rice, brown, regular, 0.5cups dry 341 3 71 8

10.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 4tbs 380 33 12 16

Totals 5044 193 469 357


Non-Lifting
Item Cals Fat Carbs Protein
1.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 4tbs 380 33 12 16

2.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 4tbs 380 33 12 16

3.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

4.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 2tbs 190 16 6 8

5.Ground beef, lean, cooked 4oz cooked 302 21 0 27
Oats, raw .5 Cup 156 3 27 6

6.Tuna, canned, water pack 1 can 6.5 oz 194 1 0 43
Rice, brown, regular, 0.5cups dry 341 3 71 8

7. Open Meal



8.Milk, cow's, fluid, 2% fat 1.5 cups 182 7 18 12
Peanut butter 4tbs 380 33 12 16

Totals 3722 214 235 237

clawhammer_33
01-31-2006, 08:07 PM
Jan 31 2006

Sleep: 11

Rotator Cuffs 2setsx10 before&after

Dips +45x9.5/4.5 +35x4.5
DB Flat bench 80x8 75x7.5/5
Skullys Bar 35lb+85x7.5/6

abs +35x8

Form: Good, dips deep, DBFB solid, skullys good.

Pre-workout notes: icing elbow, lots of sleep.

Diet: My cals were a bit low today due to diet implementation, which may have slightly affected performance. Up to fpost workout meal, missing last 2 meals
Total: 3750
Fat: 128 1156 32%
Sat: 39 352 10%
Poly: 26 236 7%
Mono: 53 480 13%
Carbs: 351 1284 36%
Fiber: 30 0 0%
Protein: 290 1159 32%

Post-lifting weight: 234.3

Postworkout Notes: Good session. In a 10:05, out by 11:15. I think I need to change up the routine next week. Historically my chest has been the slowest gain in strength. I have an issue with the dip machine due to it not being bolted down, the thing sways like no end which ****s up my form and makes me nervous of it breaking. Tried the suicied grip on bench which fatigued my grip, partly due to having to walk half way across the gym due to a dip**** benching 40s by the heavy weights. Skulls were good as usual. Didnt push on Abs since their still sore from last weeks, deads and squats.

Every time i lift at the gym I go to I hate it more and more, Its the only 24 hr facility in 300 miles. The people there annoy the **** out of me, between staring and whispering. I'm not all that big at all, but I dont fit in there at all, I'm sure 90% of the people there have no idea what most of the lifts i do are called. Tonite a 130 douche strapped 90lbs to himself and jumped infront of me on the dip machine and did 4 quarter reps, then walked off like it was respectable, I almost laughed out loud. This will end the bitching.


Etc. Notes: If you watched the State of the Union, one thing that sticks out in my mind was the booing of Justice Alito, that was freaking shame full.

Quote of the night:
"Hindsight alone is not wisdom, and second guessing in not a strategy." GW Bush

I was very impressed.

In the democrats response, what the **** was up with Gov. Kayne's eyebrow?

"theres a better way.." Like? I hear no ideas...

"replacing partisanship and cronism withs ethics and service" O RLY? I think the Alito hearings disprove this.

Spartan936
02-01-2006, 03:00 AM
Dear god you're a monster.


Cool.

clawhammer_33
02-01-2006, 07:32 PM
Feb 01 2006

Sleep 7+.5

Day 2:

Shoulders/Deads

Rotator cuff raises 15x8 -done before & after

Deads/variation 2x6-10 455x3/3 -2nd pin, 3 inches below knees
DBshoulder presses 2x6-10 80x6 75x7/5
Rear delt raises 2x6-10 30x10/8
Shrugs 2x6-10 355x10/10 paused

elbow/forearms 45x15/15

Pre-lifting notes: Iced back, icy/hotted elbow. A little tired, almost pushed off till tomarrow, but got some caffeine and nicotine in me and I'm ready to rock. I'm heading in early as much as I dont want to the freaking place will be busy as ****.

Diet: Upto post workout meal
Total: 4935
Fat: 182 1636 34%
Sat: 56 501 11%
Poly: 37 329 7%
Mono: 76 685 14%
Carbs: 457 1671 35%
Fiber: 40 0 0%
Protein: 365 1458 31%

Post-lifting notes: I went in feeling ****ty but ended up having an awesome session. I felt like going heavy on Rack pulls, felt ****ing awesome. DB shoulder presses felt ****ing great. RDLs felt freaking light. Shrugs were easy.
Luckily the gym was surprisingly empty, which I'm sure helped my session.

Additional notes: Finally bought some new clothes for the first time in a year. It getting harder and harder to find decent fitting clothes.

Spartan936
02-02-2006, 02:08 AM
It getting harder and harder to find decent fitting clothes.

Be proud. Hell, I would be.

clawhammer_33
02-02-2006, 07:38 PM
Feb 02 2006

day:off

sleep: 5

diet:
Total: 4775
Fat: 227 2045 43%
Sat: 68 616 13%
Poly: 51 460 10%
Mono: 94 850 18%
Carbs: 387 1399 30%
Fiber: 37 0 0%
Protein: 321 1284 27%

clawhammer_33
02-03-2006, 05:56 PM
Feb 03 2006

Sleep 12

Day 4:
Back/bi

Pullups 4x6-10 +25x5 +20x6 +10x4.5 bwx6
bb rows 2x6-10 275x7/6 -strapped
DB rows 2x6-10 160+bar(11.3lbs)x8/6
DB hammers 2x6-10 seated 60x6 50x8

Rotator ex. 15x8/8 Before&after

wrist curls- OLY barx15/10

Pre-lifting notes: Icy/hot elbow, iced back. Lifting about 7:45, lots of sleep. Lifting early due to working tomarrow morning. I think I'll throw some straps in on BB rows see, how they help instead of chalk. Its friday, so I pray the gym will be slow.


diet:
Total: 5044
Fat: 193 1733 36%
Sat: 62 554 11%
Poly: 36 325 7%
Mono: 80 724 15%
Carbs: 469 1716 35%
Fiber: 40 0 0%
Protein: 357 1429 29

Right on!

Post-lifting notes: Out by 9. Good session, tired and nauseas by the end. Gym was slow it was excellent. Having a hard time increasing pullup strength. strapped BB rows, felt good. DB rows were ace. forearms failed on last set of wrist curls.

Notes: Start working at the new job tomarrow. Hooray!! Other notes I had a big test of will power yesterday, I was offered horse & rock, both of which I turned down, I considered it, but remembered training and its importance to me. I didnt expect to be in the situation, just wound up there while seeing a friend.

clawhammer_33
02-05-2006, 03:12 PM
Feb 04 2006

day:off

sleep: 6

diet:
Total: 3521
Fat: 200 1797 51%
Sat: 69 618 18%
Poly: 34 302 9%
Mono: 80 719 21%
Carbs: 223 851 24%
Fiber: 10 0 0%
Protein: 214 855 24%

notes: Diet alittle low, due to work and going to sleep early, had a bit of a cheat meal of pizza and buffalo wings, very tasty.

clawhammer_33
02-05-2006, 05:20 PM
Feb 05 2006

sleep: 10

Day 5:
Legs

Squats/variation 2x6-10 405x4/3
GMS 2x6-10 295x10/10
Leg press 2x6-10 did a pyramid up from 6plates, these dont include machine weight 720x4 810x4
Pullthrough 2x10-15 Cybex machine 10platesx10/10


Pre-lifting Notes: Icing Back, Lifting at about 7, early due to work tomarrow.
Decided I will be taking a week break next week, due to working and finals in classes.

Diet:
Total: 5044
Fat: 193 1733 36%
Sat: 62 554 11%
Poly: 36 325 7%
Mono: 80 724 15%
Carbs: 469 1716 35%
Fiber: 40 0 0%
Protein: 357 1429 29%


Post-Lifting notes:Decided since I will be taking the next week off to hit it hard. Squats were good, GMSers were good. Leg presses were heavy mother****ers, felt good. had trouble walking out of the gym, finished in an hour.

Notes: Like the new layout. Looks good.

Got quite a few views, and comments, questions, insults??

clawhammer_33
02-06-2006, 06:18 PM
Feb 06 2006

day:off

sleep: 6

diet:
Total: 4102
Fat: 226 2038 50%
Sat: 71 636 16%
Poly: 47 422 10%
Mono: 95 855 21%
Carbs: 276 998 24%
Fiber: 27 0 0%
Protein: 266 1064 26%

notes: Diet alittle low, due to work and going to sleep early. increasing cals slightly tomarrow

Spartan936
02-06-2006, 11:17 PM
What are you eating that is giving you so much fat in your diet? :eek: Is it all that milk? lol. Oh wait, I see that it is more isocaloric on the days you hit 5000 cals. Nice.

Have a good week off from lifting.

But don't even think about neglecting your journal :indian:

Spartan936
02-06-2006, 11:20 PM
Well time for some Coast2coast and sleepin.


Whoa... are we talking Art Bell / George Noory coast2coast???

clawhammer_33
02-07-2006, 04:00 PM
What are you eating that is giving you so much fat in your diet? :eek: Is it all that milk? lol. Oh wait, I see that it is more isocaloric on the days you hit 5000 cals. Nice.

Have a good week off from lifting.

But don't even think about neglecting your journal :indian:


No, most of the fats are from ground beef and Peanut Butter, which I love.

and yeah Its Coast2Coast with Noory, in fact I'm a Streamlink member.

clawhammer_33
02-07-2006, 06:40 PM
Feb 7 2006

day:off

sleep: 10
diet:
Total: 4373
Fat: 224 2020 47%
Sat: 64 580 13%
Poly: 49 440 10%
Mono: 96 867 20%
Carbs: 323 1135 26%
Fiber: 40 0 0%
Protein: 290 1162 27%

notes: did better on diet today

clawhammer_33
02-08-2006, 07:24 PM
Feb 08 2006

day:off

sleep: 8
Total: 4301
Fat: 236 2126 50%
Sat: 70 633 15%
Poly: 47 426 10%
Mono: 102 919 22%
Carbs: 309 1086 25%
Fiber: 38 0 0%
Protein: 262 1047 25%

notes: eh..

clawhammer_33
02-10-2006, 03:34 PM
Feb 09 2006

day:off

sleep: 8
Diet:
Total: 4358
Fat: 238 2138 50%
Sat: 71 639 15%
Poly: 47 423 10%
Mono: 103 924 21%
Carbs: 295 1040 24%
Fiber: 35 0 0%
Protein: 284 1138 26%

Notes: I'm a little dissappointed with the level of hot chicks at the new job...there doing more hiring so hopefully this will improve.
I also lost some weight since I clipped all my hair off, going meathead for a while.

KevinStarke
02-10-2006, 03:36 PM
Haha everytime I see your avatar I laugh. Lack of hot women sucks... out of 4 of my classes there are only 2 good lookin girls.

clawhammer_33
02-12-2006, 08:16 AM
Feb 10 2006

day:off

sleep: 8
Diet:
Total: 4308
Fat: 258 2326 54%
Sat: 78 699 16%
Poly: 48 429 10%
Mono: 113 1016 24%
Carbs: 234 801 19%
Fiber: 34 0 0%
Protein: 286 1144 27%

Notes: Really want to go lift.

clawhammer_33
02-12-2006, 08:16 AM
]Feb 11 2006

day:off

sleep: 10
Diet:
Total: 3765
Fat: 212 1907 51%
Sat: 62 554 15%
Poly: 45 407 11%
Mono: 92 827 22%
Carbs: 268 949 25%
Fiber: 31 0 0%
Protein: 224 898 24%

Notes: Little low on cals due to sleep.

clawhammer_33
02-12-2006, 08:18 AM
Haha everytime I see your avatar I laugh. Lack of hot women sucks... out of 4 of my classes there are only 2 good lookin girls.


Me too, ITs an excellent Hillary pic. Well the class is over now, maybe next month in the next class there will be some.

Clifford Gillmore
02-12-2006, 08:19 AM
Finally bought some new clothes for the first time in a year. It getting harder and harder to find decent fitting clothes.

I feel you on that one b! And I'm a tiny guy, I'm scared for when I hit 250.

clawhammer_33
02-13-2006, 05:38 PM
Feb 12 2006

day:off

sleep: 8
Diet:
Total: 4081
Fat: 224 2014 50%
Sat: 66 590 15%
Poly: 47 420 10%
Mono: 97 876 22%
Carbs: 282 994 25%
Fiber: 33 0 0%
Protein: 261 1044 26%

Notes: n/a

clawhammer_33
02-13-2006, 05:39 PM
Feb 13 2006

day:off

sleep: 8
Diet:
Total: 4449
Fat: 233 2093 48%
Sat: 66 592 14%
Poly: 49 443 10%
Mono: 102 918 21%
Carbs: 319 1107 25%
Fiber: 42 0 0%
Protein: 295 1180 27%

Notes: Booyah lifting tomarrow!!!

clawhammer_33
02-13-2006, 05:43 PM
I feel you on that one b! And I'm a tiny guy, I'm scared for when I hit 250.

I know. Why must we all be restrained by societies need for modesty?

clawhammer_33
02-14-2006, 04:02 PM
Feb 14 2006

Sleep: 9

Rotator Cuffs 17.5x8/8 15x10/10

DB Flat bench 80x10 90x8 80x6
Dips bwx6 +25x3.5
Skullys Bar 35(bar)+90x8/6
dips bwx3.5 slow fail

abs push to tomarrow

Form: good on dbsp. didnt push to failure except on last set, went higher reps this week. Dips were all over the place, there stabilize next week. skullys ace.

Pre-workout notes: icing elbow, got a freaking hardcore headache. I'll be changing some stuff around tonight.

Diet:
Total: 5254
Fat: 207 1866 36%
Sat: 64 579 11%
Poly: 40 359 7%
Mono: 88 790 15%
Carbs: 531 1964 38%
Fiber: 40 0 0%
Protein: 321 1285 25%
Little over, no big deal.

Post-lifting weight: 237.3 !!! I am surprised since I am looking leaner, slightly, certainly not dissappointed. I like gaining on low cal weeks.

Postworkout Notes: Gym was busy as ****. Had difficulty getting equipment. Did 2 min rest on all sets. got into gym at 6:00 out before 7, hit it hard and fast. All in all great session, I'm sticky, sweaty and satisfied, which isn't bad to be on Valentines day. Got the fun stuff tomarrow!!

Etc. Notes: bah!

McIrish
02-14-2006, 10:44 PM
Hey, that's a really inspiring story, man... God bless, and keep up the great work. Great to see someone who wants to better themselves like you have.

clawhammer_33
02-15-2006, 05:11 PM
Feb 15 2006

Sleep 6

Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 -done before & after

Deads/variation 2xvaries RPs, 2nd pin 475x2+1 455x3
DBshoulder presses 3x6-10 80x7 75x6 70x4
Rear delt raises 2x6-10 30x10/8
Shrugs 2x6-10 365x8/8-strapped

elbow/forearms 45x15/15

Pre-lifting notes: Iced back, icy/hotted elbow. Felt a little tired, but with some caffeine and nicotine I feel a little better. I'll be lifting at about 7. Still getting used to work, but feel like pushin it tonight.

Diet:
Total: 5390
Fat: 211 1903 36%
Sat: 65 588 11%
Poly: 41 373 7%
Mono: 89 801 15%
Carbs: 502 1825 35%
Fiber: 46 0 0%
Protein: 372 1487 29%

Post-lifting notes: Good session, feel like I'm dieing. RPs were good, grip slipped on first dead set, after reset, the last rep my grip slipped and I dropped the weight down, noisy got the attention of everyone-oh well. 2nd set ace. DBSP 1st set good, 2nd and 3rd were tough, I was tired so my strength dropped slightly. RDLs fine. Shrugs strapped, heavy.

Additional notes: Gym was very busy, got out at 8:15. sleepy. I'm actually liking my new job for now, I hope it stays that way.

clawhammer_33
02-17-2006, 05:10 PM
Feb 16 2006

day:off

sleep: 6
Diet:
Total: 3279
Fat: 198 1778 54%
Sat: 59 534 16%
Poly: 40 359 11%
Mono: 84 760 23%
Carbs: 200 707 22%
Fiber: 23 0 0%
Protein: 199 795 24%

Notes:

clawhammer_33
02-18-2006, 08:52 AM
Feb 17 2006

day:off

sleep: 7+3.5
Diet:
Total: 3946
Fat: 185 1664 43%
Sat: 54 489 13%
Poly: 41 368 10%
Mono: 77 693 18%
Carbs: 321 1111 29%
Fiber: 43 0 0%
Protein: 271 1083 28%

Notes:Pushed back lifting 1 day.

clawhammer_33
02-18-2006, 10:49 AM
Feb 18 2006

Sleep 9

Day 4:
Back/bi

bb rows 2x6-10 295x7.5/6
DB rows 2x6-10 160+bar(11.3)x10x7
Pullups 4x6-10 bwx3/2/2/2
DB hammers 2x6-10 65x5 alt 45x10 uni

Rotator ex. 15x10/10 Before&after

wrist curls- skip, stretches only

Pre-lifting notes: Lifitn at abouit 12:30, early for meshould be slow since its about lunch time. Iced back, icy/hotted elbow. Pushed bach 1 day, which was good feeling energetic and ready to lift.


diet:
Total: 5177
Fat: 207 1861 37%
Sat: 61 551 11%
Poly: 42 379 8%
Mono: 88 788 16%
Carbs: 468 1677 34%
Fiber: 49 0 0%
Protein: 365 1459 29%

Post-lifting notes: Good session had to adjust due to how busy the gym was. Its really time for a new gym. DB rows are getting to bulkt need to bring in my own handles which are slightly bigger. Pullups extremely hard, I trapped all rows and pullups. in at 12:45 out by 1:45. Good session.

Notes:

clawhammer_33
02-19-2006, 11:59 AM
Feb 19 2006

sleep: 10

Day 5:
Legs

Squats/variation 2x6-10 405x6/4
GMS 2x6-10 305x8/8
Leg press 2x6-10 810+macx5 610+macx8
Pullthrough 2x10-15 55x10/10


Pre-lifting Notes: Lifting at about 1:45, gym will be busy, but oh well.

Diet:


Post-Lifting notes: good session, My backs sore from yesterday but squats felt good. I have a tightness in my left quad. On first set of Leg presses I messed up my breathing and only got 5 reps outs, but thats ok. In at 2 out by 3.

Notes:

clawhammer_33
02-21-2006, 02:57 PM
Feb 20 2006

day:off

sleep: 6
Total: 3968
Fat: 208 1872 48%
Sat: 64 572 15%
Poly: 39 352 9%
Mono: 89 805 21%
Carbs: 293 1027 26%
Fiber: 36 0 0%
Protein: 250 1001 26%

Notes:ok

clawhammer_33
02-21-2006, 03:00 PM
Feb 21 2006

Sleep: 10

Rotator Cuffs 15x10/10 15x10 17.5x8

DB Flat bench 100x10 90x6.5 80x6
Inc DB 75x6/6/6
Skullys Bar 35(bar)+95x8/4.5


abs too busy skip

Form: Good form throughout. Didn't push on benching, but failed on last set of skulls.

Pre-workout notes: icing elbow. good sleep.
Diet:
Total: 5390
Fat: 211 1903 36%
Sat: 65 588 11%
Poly: 41 373 7%
Mono: 89 801 15%
Carbs: 502 1825 35%
Fiber: 46 0 0%
Protein: 372 1487 29%

Post-lifting weight: Incl. Post workout meal 239

Postworkout Notes: Dip machine was braken- of course..so no dip mackine for several months. In at 5 out by 5:50. decent session.

Etc. Notes: today at work this dumbass attempted to convince me to hit a reach truck battery with a sledge hammer, didnt happen. I also have been informed I must commit my entire life to this company inorder to keep my job. Starting a new job search...

clawhammer_33
02-22-2006, 04:02 PM
Feb 22 2006

Sleep 7

Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 -done before & after

Deads/variation 2xvaries 475x2/4 strapped 2nd set 2nd pin.
DBshoulder presses 3x6-10 80x8 75x6 70x5.5
Rear delt raises 2x6-10 35x6/4
Shrugs 2x6-10 365x8/8-strapped held for 2 count

elbow/forearms 45x15/15

Pre-lifting notes: Iced back, icy/hotted elbow. Felt a little tired, but with some caffeine and nicotine I feel a little better. Lifting about 6.

Diet:
Total: 4932
Fat: 188 1696 35%
Sat: 57 511 11%
Poly: 40 358 7%
Mono: 79 713 15%
Carbs: 475 1733 36%
Fiber: 41 0 0%
Protein: 338 1351 28%

Post-lifting notes: out by 7. My grip slipped out on the first set of RPs, with straps they were ace. I need to work on this. DBSP were fine, tough but good. RD raises fine, tough. shrugs were held for a 2 sec count. Gym was extremely busy, too many people, at least they stay away from me.

Additional notes: The honey moon period id over. I offically hate my job. Not that anyone here cares or reads this, but for my own accord.

clawhammer_33
02-25-2006, 07:37 AM
Feb 23 2006

day:off

sleep: 6
Total: 4374
Fat: 245 2206 51%
Sat: 74 667 15%
Poly: 47 425 10%
Mono: 106 956 22%
Carbs: 295 1040 24%
Fiber: 35 0 0%
Protein: 272 1089 25%
Notes:ok

clawhammer_33
02-25-2006, 07:39 AM
Feb 24 2006

day:off

sleep: 6
Total: 2669
Fat: 168 1512 56%
Sat: 50 447 17%
Poly: 35 311 12%
Mono: 73 658 25%
Carbs: 168 584 22%
Fiber: 22 0 0%
Protein: 146 583 22%

Notes:todays diet includes: 4 double jalapeno whitecastles, 4 reg jalapenos, 4 sliders, and 1/4 liter of dr.pepper. delicous.

clawhammer_33
02-25-2006, 10:27 AM
Feb 25 2006

Sleep 10

Day 4:
Back/bi

bb rows 2x6-10 295x9.5/8 -strapped
DB rows 2x6-10 170+bar(11.3)x8/7
Pullups 4x6-10 bwx3/3.5/3.5/3
DB hammers 2x6-10 45x12/8

Rotator ex. 20x6/6 15x10/10 Before&after

wrist curls- skip, see notes

Pre-lifting notes: Lifting about noon, iced, back icyhotter elbows. Buying a new set of lifting shoes today. more to come.


diet:
Total: 5242
Fat: 218 1964 39%
Sat: 64 574 11%
Poly: 45 402 8%
Mono: 94 846 17%
Carbs: 463 1680 33%
Fiber: 43 0 0%
Protein: 361 1445 28%

Post-lifting notes: good session. My right forarm is sore, and I had trouble holding bars, I look at it and have a bruise for some reason, used straps to help grip, they were pumped by the end so I didnt push them. good session in @12, out @ 1, got some new lifting kicks, they need to be broken in, but felt good.

Notes:

clawhammer_33
02-26-2006, 10:41 AM
Feb 26 2006

sleep: 10

Day 5:
Legs

Squats/variation 2x6-10 425x4 405x4
GMS 2x6-10 305x10/10
Pullthrough 2x10-15 65x12/12
Leg press 2x6-10 540x10 630x10



Pre-lifting Notes: Lifting at 12:15 or so, I hate the sunday gym rush. Icing back, get to give the new kicks a real spin today.
Diet:
Total: 4947
Fat: 225 2024 42%
Sat: 62 555 12%
Poly: 49 439 9%
Mono: 98 885 18%
Carbs: 401 1438 30%
Fiber: 41 0 0%
Protein: 340 1362 28%

Post-Lifting notes: Squats were decent, although I felt like I was drifting forward, may be due to new shoes, since my old ones had no 'rubberyness' left to them. gmsers where fine. pullthroughs good, LPs were light due to lower back pump, both were easy. in at 12:45 out by 2.

Notes: There wasx a new chick in the gym in decent shape, awesome ass, it was distracting, I'm so horny and lonely...:whiner:

clawhammer_33
02-28-2006, 01:57 PM
Febuary goals revisited

Weight Change:
Jan 31-234.3
feb 28-

Febuary Goals:
1.Continue strength increases and regular training.
****Success
2.Control Caloric intake to 3500-4000 on non-training days and 4500 +/- on training days.
***Close, on most of the time
3.Drop Bodyfat.
***I look leaner slightly, and am showing some top ab, so success.

Diet: Will be adjusting diet down another notch.

March Goals:
1. Gain strength and continue dropping Bodyfat
2. Solid 500 dead, 450 squat, unnassited-minus belt/chalk
3.drop more bodyfat


Notes: more to come...

clawhammer_33
02-28-2006, 03:00 PM
Feb 27 2006
day:off

sleep: 7
Total: 4189
Fat: 221 1990 48%
Sat: 67 605 15%
Poly: 43 391 9%
Mono: 95 853 21%
Carbs: 316 1114 27%
Fiber: 38 0 0%
Protein: 257 1027 25%
Notes:

clawhammer_33
02-28-2006, 03:04 PM
Feb 28 2006

Sleep: 9

Rotator Cuffs 15x10/10 15x10/10

DB Flat bench 110x7 90x10/6.5
Inc DB 75x8/6.6/5.5
Skullys Bar 35(bar)+95x7
Rope pressdowns 80x12


abs too busy skip

Form: Good form, stretched forarms well. Had a nice little strength increase. Dip machine still ****ed. skipped last set of skullys due to twinge in forarm, not pushing that at all. Felt fine on benching though. in at 5, out by 5:50.

Pre-workout notes: icing right elbow. icy/hotting both. decent sleep. heading in @ about 5. hopefully dip machine is repaired.

Diet:
Total: 5234
Fat: 209 1880 37%
Sat: 65 583 11%
Poly: 41 365 7%
Mono: 88 794 16%
Carbs: 475 1733 34%
Fiber: 41 0 0%
Protein: 365 1461 29%

Post-lifting weight: 240.4

Postworkout Notes: busy tonight, not too much to report. I like how where I am in the gym empties out when I'm using it.

Etc. Notes: I've decided to go for 495 tomarrow, strapped, but I know I can do it.
My favorite supplement place was sold a few weeks ago, which sucks because now I have to wait for the place to get the stuff i like, but mostly because I now have to pay full price for everything. The worst is its not owned by power lifters and Bodybuilders, but martial artists...which is fine, but no more good supplements...

clawhammer_33
03-01-2006, 04:13 PM
Mar 01 2006

Sleep 7

Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 -done before & after

Deads/variation 2xvaries 495x4/2 -strapped
DBshoulder presses 3x6-10 90x5.5 80x6 70x6
Rear delt raises 2x6-10 35x7/5
Shrugs 2x6-10 365x10/10-strapped held for 2 count

elbow/forearms stretches only

Pre-lifting notes: Iced back, icy/hotted elbow. Will be strapping deads and Shrugs due to forarm issues

Diet:


Post-lifting notes: Good session the 495 felt good, didnt push due to forarms. shoulders were awesome, rdls fine, shrugs were heavy, felt good. IN @5:50 OUT BY 7.... super busy gym.

Additional notes: "Whose the anal-retentive outsider?"
*raises hand

Heard some excellent conversation on supplements, apparently blast cycle is more important then protein, also if these dude couldnt work there bis they would have to go to therapy.

clawhammer_33
03-05-2006, 08:57 AM
Mar 02 2006
day:off

sleep: 7
Total: 4109
Fat: 224 2013 50%
Sat: 69 619 15%
Poly: 43 384 9%
Mono: 96 866 21%
Carbs: 289 1023 25%
Fiber: 34 0 0%
Protein: 257 1029 25%
Notes:

clawhammer_33
03-05-2006, 09:08 AM
Mar 03 2006
day:off

sleep: 7
Total: 3817
Fat: 198 1780 47%
Sat: 60 536 14%
Poly: 39 349 9%
Mono: 85 764 20%
Carbs: 293 1027 27%
Fiber: 36 0 0%
Protein: 237 946 25%
Notes:

clawhammer_33
03-05-2006, 09:11 AM
Mar 04 2006
day:back-skip

sleep: 10
Diet:


Notes:Woke up feeling sick, anything I ate i threw up so I spent most of the day doing as little as possible trying not to throw up, I felt like **** all day, took a nap in the afternoon and afterward was able to hold down some food, chinease food, but food. Skipped the gym obviosly, kind of a wasted day.

clawhammer_33
03-06-2006, 03:22 PM
Mar 05 2006
day:leg-skip

sleep: 10
Diet:
Total: 2919
Fat: 203 1823 61%
Sat: 60 537 18%
Poly: 42 376 13%
Mono: 89 801 27%
Carbs: 143 505 17%
Fiber: 17 0 0%
Protein: 161 644 22%


Notes: still felt sick, just took the weekend off, diet was really about 3500+ but i was too lazy to look up macros

clawhammer_33
03-06-2006, 05:05 PM
Mar 06 2006

Sleep: 8

Rotator Cuffs 15x10/10 15x10/10

DB Flat bench 110x8 100x5 90x7
Inc DB 75x10/7.5/6.5
Skullys Bar 35(bar)+95x8/6


abs too busy skip

Form: good
Pre-workout notes: icing right elbow. icy/hotting both. Slight day change up, but feel like hitting it hard. diet a little high, but ok.

Diet:
Total: 5579
Fat: 228 2050 38%
Sat: 69 617 11%
Poly: 46 413 8%
Mono: 97 871 16%
Carbs: 508 1842 34%
Fiber: 48 0 0%
Protein: 380 1519 28%

high on cals, due to hunger, feeling better

Post-lifting weight: 240.8 starting to level out, at least I didnt lose weight over the sicknee this weekend

Postworkout Notes:good session, about 45mins quick and dirty, good form throughout.

Etc. Notes:

clawhammer_33
03-08-2006, 10:56 AM
Mar 07 2006
day:off

sleep:6
Diet:
Total: 3765
Fat: 212 1907 51%
Sat: 62 554 15%
Poly: 45 407 11%
Mono: 92 827 22%
Carbs: 268 949 25%
Fiber: 31 0 0%
Protein: 224 898 24%


Notes: feeling much better.

clawhammer_33
03-08-2006, 11:12 AM
Mar 08 2006

Sleep 12
Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 -done before & after

Deads/variation 2xvaries 505x2
DBshoulder presses 3x6-10 90x6 80x4.5
Rear delt raises 2x6-10 skip
Shrugs 2x6-10 skip

elbow/forearms stretches only

Pre-lifting notes: Iced back, icy/hotted elbow. Will be strapping deads and Shrugs due to forarm issues.
Feeling a little neck discomfort, but don't think it will affect my lifting, a tweak from a car accident injury, I've been stretching and heating and will icy/hot before lifting, it it bothers I will change up the routine, I think I need a better pillow because I woke up last night and it was bothering me slightly will the pillow under my head, once removed it felt fine, my head must be getting fatter.

Diet:
Total: 5208
Fat: 204 1840 37%
Sat: 61 548 11%
Poly: 41 371 7%
Mono: 87 783 16%
Carbs: 484 1755 35%
Fiber: 46 0 0%
Protein: 360 1438 29%


Post-lifting notes: Cut session short due to neck bering bothersome, cut sets on deads just for safe measure, next week drop weight adn add reps, dbsps felt ok, but thirdset felt neck discomfort and decided best not to risk it. in @ 1 out by 2

Additional notes:

clawhammer_33
03-11-2006, 01:40 PM
Mar 09 2006
day:off

sleep:6
Diet:
Total: 3765
Fat: 212 1907 51%
Sat: 62 554 15%
Poly: 45 407 11%
Mono: 92 827 22%
Carbs: 268 949 25%
Fiber: 31 0 0%
Protein: 224 898 24%


Notes:

clawhammer_33
03-11-2006, 01:40 PM
Mar 10 2006
day:off

sleep:8
Diet:
Total: 3779
Fat: 244 2198 58%
Sat: 72 644 17%
Poly: 48 430 11%
Mono: 107 964 25%
Carbs: 187 644 17%
Fiber: 26 0 0%
Protein: 235 940 25%


Notes:[/QUOTE]

clawhammer_33
03-11-2006, 01:44 PM
Mar 11 2006

Sleep 7

Day 4:
Back/bi

bb rows 2x6-10 305x7.5/6
DB rows 2x6-10 180+bar(11.3) x6/6
Pullups 4x6-10 bwx5/4.5/3.5/3
Ez bar curls 70+bar(35)x10
DB hammers 2x6-10 45x10

Rotator ex. 15x10/10 Before&after

wrist curls- stretch only

Pre-lifting notes: Back into the swing of things. Lifting at 3, iced back, icy/hot on neck and elbows.

diet:
Total: 5393
Fat: 209 1879 36%
Sat: 64 572 11%
Poly: 45 402 8%
Mono: 86 775 15%
Carbs: 517 1886 36%
Fiber: 46 0 0%
Protein: 369 1474 28%


Post-lifting notes: Good session, form was good, weights were heavy good session. EZ bar curls thrown in for fun, lite to prevent forarm/elbow pain. No neck discomfort at all. in at 3:15 out by 4:15

Notes:Had to work today, so sleep and times changed up

clawhammer_33
03-13-2006, 05:35 PM
Mar 12 2006
day:off

sleep:6
Diet:
Total: 2424
Fat: 153 1378 56%
Sat: 44 394 16%
Poly: 34 304 12%
Mono: 68 608 25%
Carbs: 156 571 23%
Fiber: 13 0 0%
Protein: 131 525 21%
Alcohol: 0 0 0%


Notes:Diet was higher than this, just too lazy to find and input....

clawhammer_33
03-13-2006, 05:38 PM
Mar 13 2006

sleep: 8

Day 5:
Legs

Squats/variation 2x6-10 425x5 405x5
GMS 2x6-10 305x12/12
Leg press 2x6-10 720x6 630x6
Pullthrough 2x10-15 cybex 15px6 12px10


Pre-lifting Notes: Lifting at 745 or so...iced back...pushed back aday due to work...may cut some sets due to shin/calf discomfort...

Diet:
Total: 5234
Fat: 209 1880 37%
Sat: 65 583 11%
Poly: 41 365 7%
Mono: 88 794 16%
Carbs: 475 1733 34%
Fiber: 41 0 0%
Protein: 365 1461 29%

Post-Lifting notes: Good session small increases all around, need to take a few weeks off back squating...in at 745 out at 845..felt sick by end of session..

Notes:

clawhammer_33
03-15-2006, 04:16 PM
Mar 142006

day:off

sleep: 6
Diet:
Total: 3765
Fat: 212 1907 51%
Sat: 62 554 15%
Poly: 45 407 11%
Mono: 92 827 22%
Carbs: 268 949 25%
Fiber: 31 0 0%
Protein: 224 898 24%


Notes:

clawhammer_33
03-15-2006, 05:32 PM
Mar 15 2006

Sleep: 9

Rotator Cuffs 15x10/10 15x10/10

DB Flat bench 120x4 100x8 90x8
Inc DB 80x8/5 75x6.5
Skullys Bar 35(bar)+95x9/6


Form: good, cheated last set of skulls
Pre-workout notes: icing elbow, goin in at 7... icy/hotted elbows

Diet:
Total: 5044
Fat: 193 1733 36%
Sat: 62 554 11%
Poly: 36 325 7%
Mono: 80 724 15%
Carbs: 469 1716 35%
Fiber: 40 0 0%
Protein: 357 1429 29%



Post-lifting weight: 239.5!

Postworkout Notes: Good session, increases all around...slight weight decrease, finally starting to come off which I want to happen slowly...in at 745 out at 845, a little ****ing late

Etc. Notes: clen 20mcg T3 25mcg...2 week ramp up and taper down...

clawhammer_33
03-16-2006, 03:12 PM
Mar 162006

Sleep 5
Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 -done before & after

Deads/variation 2xvaries deload week
DBshoulder presses 3x6-10 90x7 80x6 70x6
Rear delt raises 2x6-10 35x8/6
Shrugs 2x6-10 375x6/6

elbow/forearms stretches only

Pre-lifting notes: Lifting at about 445, iced back, icy/hotted elbow...extremely tired, may skip deads this week as deconditioning...


Diet:
Total: 5044
Fat: 193 1733 36%
Sat: 62 554 11%
Poly: 36 325 7%
Mono: 80 724 15%
Carbs: 469 1716 35%
Fiber: 40 0 0%
Protein: 357 1429 29%

Post-lifting notes: Good session, small increses, feel tired as hell.. .good form on all except last set of Rear delt laterals , held the shrugs..

Additional notes: clen 20mcg T3 25mcg

ArchAngel777
03-16-2006, 04:28 PM
:thumbup: Great work keeping with the program... How ya feeling these days? Any pull back into the old lifestyle?

clawhammer_33
03-16-2006, 05:28 PM
:thumbup: Great work keeping with the program... How ya feeling these days? Any pull back into the old lifestyle?


I'm doing good... I'm looking and feeling alot better, even been getting compliments so its been well....

I've drifted near the old lifestyle, but didn't fall down the rabbit hole.... Theres no way I can lift and progress while doing that ****....

Thanks for checking in!

ArchAngel777
03-16-2006, 07:58 PM
Stay clean, stay focused and stay away from those old friends of yours. Great to hear the great check in. :thumbup:

Take care,

Gabriel

clawhammer_33
03-18-2006, 01:06 PM
Mar 17 2006
day:off

sleep:6
Diet:
Total: 4378
Fat: 237 2137 49%
Sat: 71 635 15%
Poly: 48 430 10%
Mono: 102 922 21%
Carbs: 323 1131 26%
Fiber: 40 0 0%
Protein: 265 1060 24%

Notes:clen 30 T3 37.5

clawhammer_33
03-18-2006, 01:07 PM
Mar 18 2006

Sleep 8

Day 4:
Back/bi

bb rows 2x6-10 315x7/6 strapped
Hi rows 170 per sidex8/6
Pullups 2x6-10 bwx5.5/4
Mac rows 20px3 16x7
DB hammers 2x6-10 50x8/6+2

Rotator ex. 15x10/10 Before&after

wrist curls- stretch only

Pre-lifting notes: Lifting at about 3. iced back icyhotted elbows
diet:
Total: 5086
Fat: 216 1941 39%
Sat: 63 570 12%
Poly: 44 394 8%
Mono: 93 839 17%
Carbs: 436 1589 32%
Fiber: 39 0 0%
Protein: 355 1419 29%


Post-lifting notes: Good session, did alittle change up for fun. On BB rows cheated last rep of 1st set, pullups cheated slightly, last set of DB hammers were cheated. in at 315 out at 415

Notes: clen 30 T3 37.5

clawhammer_33
03-20-2006, 04:45 PM
Mar 19 2006
day:off

sleep: 9
Diet:
Total: 4752
Fat: 201 1805 37%
Sat: 70 626 13%
Poly: 36 321 7%
Mono: 84 753 16%
Carbs: 499 1926 40%
Fiber: 17 0 0%
Protein: 272 1087 23%

Notes:clen 30 T3 37.5

big cheat day boo yah!!

clawhammer_33
03-20-2006, 04:51 PM
Mar 20 2006

sleep: 8

Day 5:
Legs

Squats/variation 4x6-10 Partials 10 pins up, few inches above parallel 455x6/6/4/3
Leg press 2x6-10 720x8 630x8
Pullthrough 2x10-15 HT 75x10/10


Pre-lifting Notes: Lifting at 700, or so, Iced back... I am going to do some partial squats, to change it up a bit an increse strength some..gym will be super busy, pushed back one day..have to wait for my freaking clothes to dry...pisses me off

Diet:


Post-Lifting notes: Good session... partial squats were good, heavy felt awesome, did 'touch 'n go' on the pins...I ripped a huge wet fart right next to a sexy milf, oh well...I literally smelt like balls by the end of the session, I know everyone there thinks I'm a disgusting bastard, this after I didnt wear my shirt that misteriously smelled like cat pee( I ****ing hate cats) The milf did comment that I am able to pick up forty-fives like "potato chips" of course my dumbass blood and oxygen deprived brain mustered out "you get used to it" damnit, another tanned chic went through the effort of walking across the gym to do calf raises with dumbells next to me, and an old bitch got up set because the "squat rack" moved when I unracked the weight, what a ****y.... back to lifting... Leg presses went well pull throughs went well...done at 810, was ****ing spent feet like ****...

Notes: clen 40mcg, T3 50mcg

clawhammer_33
03-22-2006, 10:18 AM
Mar 21 2006
day:off

sleep: 4
Diet:
Total: 3581
Fat: 189 1700 48%
Sat: 54 482 14%
Poly: 44 394 11%
Mono: 79 712 20%
Carbs: 261 932 26%
Fiber: 28 0 0%
Protein: 230 920 26%

Notes:clen 40 T3 50

clawhammer_33
03-22-2006, 10:20 AM
Mar 22 2006

Sleep: 12

Rotator Cuffs 15x10/10 10x12/12
DB Flat bench 120x5 100x9/5
Inc DB 80x10/6 75x7
Mod tri ext 10px6 8px8


Form: good session, heavy bench... need a change up, wrist/thrumb discomfort along with right shoulder discomfort, time for a change up

Pre-workout notes: icing elbow, goin in at 12, day off today
Diet:
Total: 5044
Fat: 193 1733 36%
Sat: 62 554 11%
Poly: 36 325 7%
Mono: 80 724 15%
Carbs: 469 1716 35%
Fiber: 40 0 0%
Protein: 357 1429 29%


Post-lifting weight: 241

Postworkout Notes: in at 1215 out at 0115, gym relatively empty, good session

Etc. Notes:

clawhammer_33
03-23-2006, 05:23 PM
Mar 23 2006

Sleep 6
Day 2:

Shoulders/Deads

Rotator cuff raises 15x10/10 10x14/14
Deads/variation 2xvaries 1st pin 495x4/3 strapped belted
DBshoulder presses 2x6-10 90x6.5 80x7
Rear delt raises 2x6-10 35x9/6
Shrugs 2x6-10 375x8/8 strapped

elbow/forearms stretches only

Pre-lifting notes: Lifting at about 7, iced back, icy/hotted elbow...Dropping 1 set of DB shoulder presses due to shoulder stress...


Diet:


Post-lifting notes: Good session in at 7 out at 815, felt like puking, excellent session...

Additional notes: clen 60mcg T3 75mcg

clawhammer_33
03-25-2006, 02:06 PM
Mar 242006
day:off

sleep: 4
Diet:
Total: 3765
Fat: 212 1907 51%
Sat: 62 554 15%
Poly: 45 407 11%
Mono: 92 827 22%
Carbs: 268 949 25%
Fiber: 31 0 0%
Protein: 224 898 24

Notes:clen 40 T3 50

clawhammer_33
03-25-2006, 02:08 PM
Mar 25 2006

Sleep 8

Day 4:
Back/bi

bb rows 2x6-10 315x7.5/6.5
Hi rows 170x9/6
Mac rows 18px6 16px6
DB hammers 2x6-10 55x6 50x8

Rotator ex. 15x10/10 Before&after

wrist curls- stretch only

Pre-lifting notes: liftijn at 345, went to ihop today, icing back, icyhotted elbows
diet:



Post-lifting notes: Good session sore back from thursday, so lifting was a bit harder, in at 315 out at 415. good session
Notes:

clawhammer_33
04-03-2006, 03:50 PM
Well It is now April 3rd and I have spent the last week sick as ****, between wishing to die and puking I was unable to hit the gym. My diet was ****, on the days I was able to eat......Oh well back to it.

clawhammer_33
04-03-2006, 04:13 PM
April 3rd 2006

Sleep: 8

Rotator Cuffs 10x12/12 15x10 10x12
FBDP120x5 110x5 100x4.5
Dec DB 70x10/9.5/6.5
Skulls Bar(35) +100x5/4


Form: Good form

Pre-workout notes:Need to change up routint, and am not sure what I am going to change it to.....I'm searching now. Icy/hotting elbow
Diet:


Post-lifting weight: 236.1 -I hate dropping weight

Postworkout Notes: Nothing Miraculous buit considering the sickness and all this session wasnt bad held strength even with weight drop....Lft at 635 out at 745.. only slight changeup....

Etc. Notes:

clawhammer_33
04-04-2006, 06:04 PM
April 04 2006

Sleep 7
Day 2:

Shoulders/Deads

Rotator cuff raises 10x14/14/14/14
Deads/variation 2xvaries 505x2
DBshoulder presses Xx6-10 90x3.5 80x7
Rear delt raises 2x6-10 35x9/6
Shrugs 2x6-10 375x10/9

elbow/forearms stretches only

Pre-lifting notes: Lifting at about 8, icy/hotted elbow...
Diet:


Post-lifting notes: Good session, deads were heavy, straps came loose on second rep, still feeling a bit sick, mainly difficulty with breathing...good shoulder work....

Additional notes:

clawhammer_33
04-06-2006, 03:01 PM
april 06 2006
day:off

sleep:10
Diet: Total: 3414
Fat: 177 1592 47%
Sat: 54 489 14%
Poly: 34 307 9%
Mono: 75 675 20%
Carbs: 268 962 29%
Fiber: 28 0 0%
Protein: 204 817 24%



Notes:My diets been off lately.....oh well

clawhammer_33
04-07-2006, 02:11 PM
april 07 2006
day:off

sleep:10
Diet: Total: 2297
Fat: 114 1022 45%
Sat: 36 322 14%
Poly: 22 195 9%
Mono: 48 434 19%
Carbs: 175 631 28%
Fiber: 17 0 0%
Protein: 153 613 27%

doesn't include 1 ft subway tuna sub..............

Notes:

clawhammer_33
04-07-2006, 03:43 PM
April 07 2006

Sleep 10

Day 4:
Back/bi

bb rows 2x6-10 315x8.5/6.5
Hi rows 175x6/4
Mac rows 16px8/6
DB hammers 2x6-10 60x6 55x6

Rotator ex. 15x10/10 Before&after

wrist curls- stretch only

Pre-lifting notes: liftin at 5 icing back, icyhotted elbows
diet:



Post-lifting notes: Good session, nothing spectacular, but still have difficulty breathing due to what I found out was strep throat...

Notes:

clawhammer_33
04-10-2006, 08:59 PM
April 10 2006

sleep: 8

Day 5:
Legs

Partial squats 10 pins, rack wide stance 405x8/8
GoodMornings 225x8/8


Pre-lifting Notes: Lifting at 830 or so, pushed backa few days, freaking pounding headache, Cutting out squats and deads for a few weeks I think there beggining to fry my CNS

Diet: my diets been off for several weeks...I will be integrating something new..


Post-Lifting notes: Got in at 900 out before 1000 pounding headache feel like **** so I cut the session short, nothing to failure easy session overall.....
Notes:
Skipped the weekend used it for rest..nothing much to report..

clawhammer_33
04-11-2006, 06:29 PM
April 11 2006

Sleep: 7

Chest/tri

Rotator Cuffs 10x14/14/14/14

FBDP 100x10 90x9/6
Dec DB 70x10/8/8
mod tri ext 6px14 8px12


Form: good form no push today

Pre-workout notes: Deloading this week, Icy/hotting elbows,

Diet:
actually on today!

Post-lifting weight: 236.2

Postworkout Notes: extreme pump, good session overall

Etc. Notes: I've been looking into MMA specifically Judo, Krav, BJJ...Haven't check schools yet , but I really want to get into that...

clawhammer_33
04-12-2006, 09:29 PM
april 12 2006
day: Cardio

10 Mins of HiiT, 15-20 at 6.5-7mph then 40-45 at 3.5-4m plus warmup and cooldown, nothing amazing but for doing cardio for the first time in 1-2 years wasn't bad
I was jhonestly expecting to be a hacking up a lung after about 5 mins.... so I will be hitting it again friday

sleep:7
Diet:
Total: 3967
Fat: 174 1570 40%
Sat: 53 473 12%
Poly: 36 322 8%
Mono: 74 664 17%
Carbs: 334 1251 32%
Fiber: 21 0 0%
Protein: 271 1085 28%


Notes: Not bad....

clawhammer_33
04-13-2006, 10:34 PM
April 12 2006

Sleep 7
Day 2:

Shoulders/Deads

Rotator cuff raises 10x14/14/14/14
Deads/variation 2xvaries 405x8 chalk x11 strapped
DBshoulder presses Xx6-10 70x12/9
Rear delt raises 2x6-10 35x9/6
Shrugs 2x6-10 375x8/8 2 sec pause

elbow/forearms stretches only

Pre-lifting notes: Lifting late, due to classes...icey hotted elbow,
Diet:


Post-lifting notes: Good session, my grip slipped at the 8th rep of the first set even with chalk, the second set was fine stopped at 11 because my form was begginning to slip... DB shoulder presses were fine...RDLs fine... Shrugs were 2 sec pause...

Additional notes:

clawhammer_33
04-15-2006, 11:28 AM
April 14
Off
Sleep 8
Nothing much to report



April 15 2006

Sleep 9

Day 4:
Back/bi

bb rows 2x6-10 285x12/11
Pullups bwx6/5.5
Mac rows 12x14 14x10
DB hammers 2x6-10 40x12/10

Rotator ex. 15x10/10 Before&after

wrist curls- stretch only

Pre-lifting notes: Lifting at about 115, Light day session should go quick Icing back, icyhott elbows..
diet:



Post-lifting notes: Good session...done by 210...good form...

Notes:

clawhammer_33
04-18-2006, 03:04 PM
April 16&17
Easter and day off, good sleep, lots of food....



April 18 2006

Sleep: 10

Chest/tri

Rotator Cuffs 15x10/10 10x14/14
FBDP 120x4 100x8 90x7
Dec DB 75x6/6/6
Mod tri ext 10px6 8px8



Form: Good form...

Pre-workout notes: Icy/hotting elbow lifting about 415

Diet:


Post-lifting weight: 236.2

Postworkout Notes: Ok gym day, a little tired and still feeling a little sick and a bit depressed...I really can't stand that gym anymore.... Hitting a plateu with DB benching I have to completely stop flat benching and switch it up....

Etc. Notes:

clawhammer_33
04-19-2006, 09:41 PM
April 19 2006

Sleep 6
Day 2:

Shoulders/Deads

Rotator cuff raises 10x14/14/14/14
Deads/variation 2xvaries 515x2
DBshoulder presses Xx6-10 80x9/7
Rear delt raises 2x6-10 40x6/6
Shrugs 2x6-10 385x6/6 2 sec pause

elbow/forearms stretches only

Pre-lifting notes: Lifting late, due to classes...in at 915

Diet:


Post-lifting notes: I've been havinf an issue with my right calf and hammies, so I cut deads short, good pull through felt excellent..Went light on DB shoulder presses due to soreness..shrugs went well..out by 1015..good session

Additional notes:

ArchAngel777
04-25-2006, 04:10 PM
Been a while since your last journal entree... Everything still cool? Great set of workouts on this page.

ArchAngel777
05-01-2006, 04:41 PM
Dumb dee dee dumb... Hello? Anyone there? Don't make me drive those 15 miles and give you a beat down.

Hope everything is going well...

clawhammer_33
05-01-2006, 08:24 PM
may 1 2006

Sleep 8
Day 1:
rc 15x10/10 10x10/10
mac rows 16px10/10/6
flat DB 100x8/4



elbow/forearms stretches only

Pre-lifting notes: in at 8
Diet:


Post-lifting notes:gym was extremely busy, changing up routine lower back is bothering me...

Additional notes:

I've spent the last week feeding my demons...unfortunatly....2 steps forward, 1 step backwords....I'll be swithching gyms hopefull later this week, I cant take swimming through people, it makes me not want to go to the gym at all...If I can get that back on track, then I know I can keep the demons down...

clawhammer_33
05-01-2006, 08:25 PM
Dumb dee dee dumb... Hello? Anyone there? Don't make me drive those 15 miles and give you a beat down.

Hope everything is going well...


Its been going ok....not as well as it should, but I'm trying...

I appreciate the concern...

clawhammer_33
05-09-2006, 09:17 PM
may 09 2006

Sleep 8.5
Day 1:
rc 10x14/14 15x10/10

bbrows 2x6-10 315x6/5
Hammer strength rows 2x6-10 160per sidex6/6
Dec db 2x6-10 75x10/10
inc DB 2x6-10 75x9/6

Wt: post lift: 227.1_ 9lb drop in 3 weeks, a little high but I cant complain due to the big decrease in my waist size, a little muscle was lost, but give a week or two that will come back quick

elbow/forearms stretches only

Pre-lifting notes: in at 9
Diet:


Post-lifting notes:good session Just getting back into it after a a few weeks off, dragged myseklf in the gym tonight and am glad I did it was a good session... different routine, so it may change a bit next week.....

Additional notes: Enjoying the endorphin high... actually looking forward to tomarrows session!

clawhammer_33
05-10-2006, 09:29 PM
may 10 2006

Sleep 6

Day 2:

RPs-1st pin 455x6
zerchers 225x6/4
GMs 225x10/8
db curls 60x6/6



elbow/forearms stretches only

Pre-lifting notes: in at 9

Diet:


Post-lifting notes: good session Still getting back into it... wioll be adding sets next week.....zerchers need to work ion my forarms again....enjoyed it...

Additional notes:

clawhammer_33
05-16-2006, 09:23 PM
may 13 2006

Sleep 11

Day 3:
RC 10x14/14/14/14

Pullups bxx10/8/5
Pullovers 75x10/8
DBSP 80x6/4
Dips bwx7/5.5



elbow/forearms stretches only

Pre-lifting notes: Lft 430, Sore lower back, still getting back into it

Diet:


Post-lifting notes:Good session

Additional notes:Past few days have been un eventful, nothing worht mentioning

clawhammer_33
05-16-2006, 09:27 PM
may 16 2006

Sleep 8.
Day 1:
rc 10x14/14/14/14

bbrows 2x6-10 315x6.5/5.5
Hammer strength rows 170per sidex5/4
flatdb 2x6-10 100x8/6
inc DB 2x6-10 80x6/4

Wt: post lift: 223.5 dropping weight alittle to fast, but definatly getting leaner, will be upping cals slightly

elbow/forearms stretches only

Pre-lifting notes: in at 9
Diet:


Post-lifting notes:Good session sore tris, having issue with my right forarm and wrist, and seem to keep pulling muscles in my hands......I'm not sure what to do about this..\


Additional notes:Skipped day 4 of the routine due to back and ham string soreness, I tweaked it out at work or something...