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ericg
01-09-2002, 07:25 AM
I am back at it again and with help from some people on this board.

My goal (once again) it to lose body fat (isnt it everyone's). I have not weighed myself in over a week or taken any measurements for a while. I will get this info once my fuken calipers come in. I think the caliper fairy took them. My weight is around 210lbs @ 5'9.5" and I would GUESS 25% bf. Will take measurements every week and take some pics as well.

My diet will look like this:

Day 1-2: 250g P, 140g C, 55g F = 2055cals

Day 3-4: 250g P, 185g C, 55g F = 2235cals

Day 5-6: 250g P, 220g C, 55g F = 2375cals

Day 7....repeat

Will eat the majority of my carbs in the first three meals - most of my fats in the later meals - protein is spread out - lots of veggies with the later meals.

Over the weekend I will figure out foods and amounts to meet this and then post it once I have started. My diet right now sucks, but this will change next week.

Weights

I will post my last couple of workouts....just so I can fill out my journal a bit!! Just a note, I workout out at home and DO NOT use an olympic set. Excpet for the plates the entire "gym" is home made

1/2/02 chest/shoulder/tri

Cuban rotations (EZ bar) - 15lbs x 15 (3)

Seated External Rotations (plate) - 10lbs x 15 (3)

Flat BB Bench - 115 x 10, 145 x 10 (2)(slow reps), 165 x 2, 195 x 7 *best i have felt since that AC joint thing.

Laying Rear Delt Raise (plate) - 10 x 15, 10 x 13 *shoulders were bruning big time.

Cable tris pushdowns - 50 x 10, 70 x 10, 85 x 14

Side (lateral) DB raises - 15 x 10 (2)

1/3/02 back/bis

Pullups - bw x 4 (+3), bw x 3 (+6) *the + means that they are assisted, I usually do more but my brother wasnt there to assist me and it was akward trying to help myself.

Seated Cable Rows - 135 x 10, 145 x 15 *felt good, need to add support to my home made "rack" before I add too much weight to this.

Tbar - 115 x 10, 125 x 10, 140 x 14 *kinda felt that mystery back pain (pulled thoracic muscle) so i may skip these next week.

Shrugs BB - 195 x 10 (2)

EZ bar curls - 65 x 10, 75 x 10 *my biceps are alwyas shot after all this back work, but ohhhh what a pump.

Legs

They have been neglected this past week...just didnt have the motivation. Last time I did laegs was on 12/27/01. I did some Squats, Calves, and SLDL's and that is all.


So this is how its gonna be util i reach my goal. Will post this weeks lifts later today.....gotta get some work done. Later

YatesNightBlade
01-09-2002, 07:54 AM
good luck bro

The_Chicken_Daddy
01-09-2002, 09:21 AM
carbs over first three meals is right, but on training days you are saving a carb meal for post train right? even if it's a later meal.

if you want any help fitting the foods in then give me a shout anytime from thursday night onwards.

Good luck man.

ericg
01-09-2002, 09:45 AM
Yup:

All carbs are low GI complex carbs. On lifting days the first two meals will be with the carbs and the meal after the workout, regardless of the time. Other days carbs will be in the 1st 3 meals.

1/7/02 chest/shoulder/tri

Cuban rotations (EZ bar) - 15lbs x 15 (3)

Seated External Rotations (plate) - 10lbs x 15 (2)

Flat BB Bench - 115 x 10, 145 x 10 (2)(slow reps), 165 x 2, 200 x 7 *awesome, up 5lbs and same reps as last week, will up the 2 rep set and the 145 set next week

Laying Rear Delt Raise (plate) - 10 x 15, 10 x 15 *got a couple more reps out of that last set compared to last week shoulders were STILL burning big time.

Cable tris pushdowns - 50 x 10, 70 x 10, 90 x 10 *upped the weight and it felt good, very strict form

Side (lateral) DB raises - 15 x 10 (2)

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

Back and biceps tonight, then i hit the BBall court for a couple of hours. LEGS on saturday!!! later

PS, thanks for the encouragement and advice

ericg
01-10-2002, 07:02 AM
Basketball started sooner than I expected so I did not do my pull day. Will hit it tonight, the plan is to do a shiat load of pullups and skip the seated rows and tbars for a week or two. Hopefully my pulled muscle/back pain will go away.

Basketball was one hell of a cardio session though, man I need to start doing some aerobic training.

IceRgrrl
01-10-2002, 08:16 AM
Sounds like you have a good plan...keep up the good work :)

I highly recommend interval training for your aerobic/recovery level...get to running, mister! ;)

ericg
01-10-2002, 08:34 AM
Intervals like: 30 second sprint, 10 sec walk, 30 sec sprint...so on?? You think I should get a good aerobic "base" before interval training??

The_Chicken_Daddy
01-10-2002, 09:19 AM
30:30.

4 minute segments, 3 minute walks to 'cool down' - basically like resting between sets, only these sets are longer.

do a total of 15 minutes max.

ericg
01-10-2002, 09:44 AM
Got it, thanks. Will wait after a couple weeks of my new eating lifestyle before I start it up, baby steps.

wmiller
01-10-2002, 10:02 AM
Damn dude... I am your twin.

Now I just have to get that 200 x 7 bench this Monday to keep up. ;) Good job

ericg
01-10-2002, 10:45 AM
haha told u !! Thanks man

JustinF
01-10-2002, 05:14 PM
good luck eric, keep at it!! the interval training really helps with endurance/stamina. i've only been doing it since i started working out, (1.5 months) so i can't really speak of fat loss yet. i have lost some of my stomach, but i'll post another pic in february to track that. anyways, good luck!!:thumbup:

ericg
01-11-2002, 06:30 AM
Thanks man!! Ya I will start the intervals in a couple of weeks. I was told to wait and see how the new way of eating reacts with my body before I throw in cardio, it makes sense to me.

Hopefully it will help my stamina for this coming fall. I play in a men's touch football league (haha touch, ya right) so it would be nice not to be out of breath after a couple of hard, long pass routes.

N E ways,

1/10/02

Got home from work and fell asleep. Was a good little power nap!! Hit the basement afterwards and did some pullups, shrugs and curls. I took it easy, my back was feeling a lot better but I dont want to chance it. Will see how it feels next week and hopefully can do more.

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

Saturday morning is LEGS. Gonna be a little over two weeks that my legs have been neglected, so I am expecting to have a sore weekend.

Will have my diet started by Monday. I plan on figuring out the foods tomorrow and then hit the store either Sat or Sun to get some grub. That is all.....

PS: GO NINERS !!!

ericg
01-14-2002, 07:19 AM
Fist off I have to say that it blows goats that the 49ers lost, oh well next year.

1/12/02 SATURDAY

Squat - 115x10, 165x10, 195x8, 215x5 * can do more but since I have not done legs in little over two weeks i took it easy

Calves (standing on edge of step, one at a time) - bw x 15 (3) * will need to load up a db to add some weight on these.

SLDL - 70x10, 120x12, 150x12 *only my second time doing them, still gonna keep it light next week. feels awesome though.

That was it for legs, they are still sore today!! Will up the intensity next Sat.

DIET:

Started it today, I figured out my meals for my low carb days. The other days will be similar cept there will be a little more carbs!! This is what it will look like today:

M1- Oats and whey = (p, c, f) 48.3, 40, 7.8 *there is 7g of sugar in this, wonder if this is ok or not??
M2- Oats and tuna = 40.3, 35.5, 5.8
M3- Chicken and some lettuce (salad mix) = 39, 2, 2
M4 - tuna and peanuts = 37.5, 4.5, 9
M5 - tuna and salad mix = 22.5, 3, 12
M6 (post lift) - 2 scoop whey and sweet potato = 45, 47.5, 4.5
M7 - 3 eggs = 18.9, 1.8, 15

TOTAL = 251.5, 134.3, 56.1 CALS 2048

So far M1 is in, working on M2 now. I think I am gonna add some olive oil to M5 to add bout 10g of fat (is added in). Man M1 was hard to eat. Had to drink two servings of whey ( i actually mixed one with my oats, wasnt too bad), might have to do something different. I weighed myself after M1 (if forgot to do it b4) @ 210lbs That is all.....

ericg
01-15-2002, 09:59 AM
1/14/02 chest/shoulder/tri

Cuban rotations (EZ bar) - 15lbs x 15 (3)

Seated External Rotations (plate) - 10lbs x 15 (2)

Flat BB Bench - 115 x 10, 150 x 10 (2)(slow reps), 170 x 2, 200 x 7+1 *Good here, added weight to the slow rep set and the 2 rep set and still got 7 on the heavy set. Will add more to the heavy set next week.

Laying Rear Delt Raise (plate) - 10 x 15, 10 x 15 *feel the burn baby!!

Cable tris pushdowns - 50 x 10, 70 x 10, 90 x 12 *got a couple more reps with strict form.

Side (lateral) DB raises - 15 x 12 (2) *2 more reps for each set here.

I have Back and bicpes tonight

DIET

Yesterday's diet went perfect, I added the oil like I said. Wasnt craving anything or hungry at all.

Todays looks like this:

M1= oats chicke and whey= 50.3-37-6.8
M2= sweet pot. chicken= 26-31.5-1.6
M3= chicken and salad mix= 39-2-2
M4= tuna and nuts= 44.5-5-7
M5= tuna and salad mix nuts = 26 - 6 - 10
M6 (post lift)= 2 scoop whey and sweet potato = 45- 47.5- 4.5
M7= 3 eggs = 18.9- 1.8- 15
TOTALS = 249.7 - 130.8 - 46.9 CALS 1944

M1 & M2 are in....rest is ready. M1 was much better today. Tomorrow is a Medium carb day, I will basically just add more oats to my diet, will adjust the protien and fat as needed.

Didnt feel like gettin up this morning, but after I crawled out I felt great. So far today has been a good day cept for our fooken server going down....later

ericg
01-16-2002, 07:15 AM
My thoracic muscle pull is doing great, but I still have a very small amount of pain so I stayed away from seated cable rows and tbars, here is the rest:

Pullups= bw x 4 ; bw x 4 ; bw x 2(7) ; bw x 2(7) *dam I am soo fooken weak on these, the # in () is the assisted reps in which I did a VERY slow negative 8-10seconds.

BB Shrugs= 195 x 15 x 3 sets * felt a little somehting on the first set, may have been the way I picked up the bar off of the ground. Nothing to worry about cuz it is gone now. I need to figure out how to breathe correctly on these.

EX bar curls= 65 x 10 ; 75 x 10 *for some reason I had little strength left in me. felt weak on these.

Todays Diet Med carb day

M1= oats chicken whey = 54 -57 -9
M2= .5 sweet pot chicken = 25.5 -34.5 -1.5
M3= chicken and oats = 55.5 -54 -8.8
M4= tuna and nuts = 44.5 -5 -9
M5= chicken salad mix and nuts = 36 -3 -9
M6= eggs and chicken = 31.9 - 1.8 - 16
TOTALS = 247.4 - 155.3 - 53.3 CALS = 2091

I fuked up this morning and forgot to bring the entire potato for meal 2, I grabbed the half instead so my carbs are about 34g low. I have to say it was HARD to down M1= 1 full cup of oats, 3.5oz chicken, and 1 serving of whey. I had to force it in and felt like a bigger lardass than I already am!! Oh ya I am gonna eat a bit of my oats from M3 with M2 to even it out a bit!!

It is rest days until Sat morning!! May take a nappie after work......later

PS: I edited my meals for yesterday and monday to match my actual intake!

MonStar1023
01-16-2002, 10:51 AM
Looks good bro good luck.

:D:D

ericg
01-16-2002, 10:59 AM
haha, thanks man. I am in it for the long fuken haul this time.

ericg
01-17-2002, 06:29 AM
Ok Yesterdays diet went great hit on all meals. Todays looks pretty much the same:

M1= oats chicken whey = 51.5 - 50 - 8
M2= sweet pot and tuna = 30 -111 -2.5
M3= chicken and oats = 48 - 47 - 7
M4= tuna and nuts = 44.5 -5 -9
M5= chicken salad mix and nuts = 36 -3 -9
M6= eggs and chicken = 31.9 - 1.8 - 16
TOTALS = 242 - 217.8 - 52.3 CALS = 2270

***EDIT*** I fuked up, the book that i use for macro breakdown has about 20 or so listings for sweet potato, i used the wrong one and fuked up my carb count. One listing states that 1lb of potato (untrimmed) = 5.4p, 79.3c, 1f. The other listing states: 1oz of potato = .5p, 6.9c, .1f. Now if you do the math you will see that this varies by 30g of carbs. I looked at some sites on the net and will use the later set of number (which i didnt use before) so it fuks my diet up a bit. I think I am gonna use this a a high carb day instead and do med carb tomorrow and then a high on Sat. After that its back to normal.

The chicken was on sale this week so i figure i could buy 3 - 3lb packs and freeze some of it. I get to the fuken store and they dont have any WTF. Seems like the chicken fairy took it all away. Good thing there is another grocery store nearby, but I did have to pay more per pound, but it got me by. I did get a rain check so its all good.

Rest day went great, I didnt do a fuken thing cept figure out my food for today and lay on my arse. I didnt get to take that nap like I wanted to though, was too busy chasing my chicken!....that is all

ericg
01-18-2002, 06:20 AM
Yesterday's diet went well except for that sweet potato controversy explained in yesterday's post.

This is what today's looks like:

M1= oats chicken whey = 51.5 - 50 - 8
M2= sweet pot and tuna = 27 - 70 - 2.5
M3= chicken and oats = 48 - 47 - 7
M4= tuna and nuts = 44.5 - 5 - 9
M5= chicken salad mix and nuts = 36 - 3 - 9
M6= eggs and chicken = 31.9 - 1.8 - 16
TOTALS = 239 - 176.8 - 51.5 CALS = 2127

This is what yesterday was supposed to look like (med. carb day) but it turned out to be a high carb day; so im gonna switch days. Tomorrow is a high carb day. and LEGS in the morning....that is all

GO JERRY RICE

MonStar1023
01-18-2002, 08:51 AM
Whatsup bro? I am wondering what does your split look like?

:cool::cool:

ericg
01-18-2002, 10:30 AM
It varies, but I do a Push/Pull/Legs split.

Usually it goes like this:

Sun: OFF
Mon: PUSH
Tues: PULL
Wed: OFF
Thurs: OFF
Fri: OFF
Sat: LEGS

Sometimes I do pull on Wed, depends what my schedule is like. You can look at my other posts to see the movements I use. Anything else??

Jane
01-18-2002, 12:59 PM
lol...ready?

:thumbup: Keep up the good work!

ericg
01-22-2002, 06:26 AM
This weekend went good. No problems with my diet, all the food went in as planned and the macros were on.

I weighed myself in on Sunday morning (b4 my 1st meal) at 202lbs compared to last Monday at210lbs (after my 1st meal). Happy bout this, I do know most, if not all is wata weight.

LEGS 1/19/02

Squat= 1150 x 10, 165 x 10, 195 x 8, 225 x 5 (2) * felt good with these, my back did not get tight like it usually does.

Standing Calves (1 foot, bw)= +30 x 15 (3) each * need lots more weight on these.

SLDL= 60 x 10, 140 x 10, 170 x 10 * these are feeling better each session.

Short but sweet workout.

1/21/02 scheduled push day got "pushed" (pun intended) to Tuesday. Diet went perfect.

1/22/02

Tonight is PUSH.

Diet is set= 257.4g p, 187.2g c, 53g f = 2255 *med carb day

ericg
01-22-2002, 01:02 PM
Diet Change

Okay well I talked to a couple of palls (Fran and Robboe) and they suggested I add some cals. So Fran gave me a new look, here it is:

Low Carb = 275g Pro, 195g Carbs, 60g Fat = 2420 Cals

High Carb = 275g Pro, 235g Carbs, 60g Fat = 2580 Cals

Day 1-2 = low carb
Day 3-5 = high carb
Repeat

Carbos on the low day will be over the first 3 meals (or 2 and post train). Carbos on the high day will be over 4 meals (or 3 and post train).

So this is how it will be, until it changes!! Day 1 is tomorrow.

Jane
01-23-2002, 04:13 AM
Interesting. What's the basic reasoning for that?
And what are your goals btw?

Franco
01-23-2002, 04:45 AM
Jane, with the macro breakdown Eric had before, he ended up losing way too much in such a short space of time.

We're going to give the new numbers a try to see how his body responds and then make changes when and where required:)

ericg
01-23-2002, 06:30 AM
1/22/02 chest/shoulder/tri

Cuban rotations (EZ bar) - 15lbs x 15 (3)

Seated External Rotations (plate) - 10lbs x 15 (2)

Flat BB Bench - 115 x 10, 150 x 10 (2)(slow reps), 170 x 2, 205 x 6 + 1 *Got six full reps and one forced, this is up 5lbs from last week!!

Laying Rear Delt Raise (plate) - 10 x 15, 10 x 15 *feel the burn baby!!

Cable tris pushdowns - 50 x 10, 75 x 10, 90 x 10 *strict form, added weight to the 2nd set, felt very weak on htese today

Side (lateral) DB raises - 15 x 12 (2) *felt good

I was full of energy for the BP and everything B4 it, but then it went away quickly. My mind was in setting up my new diet for tomorrow instead of in the iron. tuttut

I have Back and bicpes tonight

DIET

Yesterday went cool!

Today is set and looks like this:

M1= oats, tuna, whey = 51p, 57c, 8.5f
M2= sweet pot., tuna = 44.5p, 62.1c, 2.5f
M3= chicken, olive oil = 45.5p, 0c, 14.8f
M4= tuna, olive oil = 40p, 0c, 13.5f
M5(post-lift)= whey, sweet pot. = 47.5p, 81.9c, 5.1f
M6= chicken, olive oil = 45.5p, 0c, 14.8f
TOTALS = 275gP, 201gC, 59.2gF

I am a touch high on my carbos (will trim a bit off of the 11oz post train sweet potato!!)

JANE

Fran pretty much answered your question!! But I would just like to point out that I lost 8lbs in 6 full days. I wanted to give it another week at the previous diet, but I was out voted. We will see what happens with the new one!!

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

Kinda funny, I weighed myself today and I was at about 204lbs, up a couple of pounds from Sunday. that is all

ericg
01-24-2002, 06:34 AM
1/23/02 Back and Biceps

Pullups - bw x 4 (+6), bw x 4 (+6), bw x 2 (+8) *the + means that they are assisted, seemed like the first two sets are a little easier.

Seated Cable Rows - 135 x 10, 135 x 14 *felt good, dropped the weight a bit so I wouldnt aggravate that muscle pull

Tbar - 115 x 10, 125 x 10, 125 x 12 * dropped the weight here as well until I am certain that it is gone

Shrugs BB - 195 x 15 (3) *felt easy as usual, need to put more weight and do less reps

EZ bar curls - 65 x 10, 75 x 7 *dam biceps were shot to hell

Diet

Yesterdays went cool, hit every meal

Todays looks very similar:

M1= 1c oats, chicken, whey = 46p, 57c, 8.5f
M2= tuna, 8oz sweet pot., 1/4 oats = 46.5, 68.7, 2.1
M3= chicken, sweet pot., oats = 52, 68.7, 4.4
M4= tuna, olive oil = 40, 0, 13
M5= chicken, olive oil, egg = 51.8, .6, 18
M6= .5 tuna, 3 eggs = 38.9, 1.8, 15.5

Total = 275.2g P, 196.8g C, 61.5 cals=2441

Rest days until Sat morning....

ericg
01-24-2002, 01:48 PM
Went to a meeting today and it took a hell lot longer than expected so my meal timing was off:

M1= 7 am
M2= 11:45 am :(
M3= 2:45 pm

The others will be no more than 3 hours apart. Dam that sucked....

ericg
01-25-2002, 06:35 AM
Yesterday's was fine after that meeting.

Today is a high carb day and looks like this:

M1= 1c oat, .5 tuna, whey = 51p, 57c, 8.5f
M2= 7.6oz swt pot., 1 tuna, 1/8 oat = 45.1, 59.2, 2.6
M3= 7oz chicken, 1C oats = 55.5, 54, 8.8
M4= 7.6oz swt pot., 1 tuna, 1/8 oat = 45.1, 59.2, 2.6
M5= 7oz chicken, oil, egg = 51.8, .6, 19
M6= 4 eggs = 25.2, 2.4, 20
Totals = 273.7gP, 232.4gC, 61.5gF Cals = 2578

Sat and Sun will be very similiar to the above sense they are both high carb days.

LEGS will be done Sat morning......that is all for now

ericg
01-28-2002, 09:41 AM
Diet was on all weekend. I did go out but ate my meals before and then ate another when i got home.

Did not do legs on Saturday. I had to help my Dad remodel the laundary room in the basement. Looks like they will be skipped again this week.

Tonight is Push, diet is dead on (today is a low carb day) not sure of the numbers, I left my stuff at home:

M1 = 1 C oats, 2oz chicken, whey
M2 = 7oz chicken, 1 C oats
M3 = 1 can tuna, olive oil
M4 = 7oz chicken, olive oil
M5 = whey, sweet potato
M6 = 1 can tuna, olive oil (may have some eggs here)

Weekend was cool, didnt do too much exciting. Shot some stick, and caught a movie....that is al for now

ericg
01-29-2002, 08:37 AM
Legs 1/28/02

Squats = 115 x 10, 165 x 10, 195 x 8, 230 x 5, 230 x 4 * more weight than last week. Didnt feel comfortable doing another rep so I stopped the last set at 4. My back got cramped up a bit inbetween sets. Not sure what this is, but it is not the first time it has happened.

Calves (each leg) = bw+50 x 15 (3)

SLDL's = 60 x 10, 140 x 10, 170 x 10 *felt good this week, didnt move up weight due to back

Today was supposed to be Push, but was put off to fit in legs.

Diet

Yesterdays diet hit on all cylinders. My last meal was replaced with whey and some nuts. I didnt get home until 12 midnight.

Todays looks like the same:

M1= 1c oats, 2oc ckn, whey
M2= 1 can tuna, sweet pot.
M3= 7oz ckn, olive oil
M4= 1 can tuna, olive oil
M5= whey, sweet pot.
M6= 7oz chicken, olive oil

ericg
01-29-2002, 08:18 PM
1/29/02 Chest Shoulders Triceps

Cuban Rotations = 20lbs x 15 (3)

Seated External Rotation (each arm) = 10lbs x 15 (3)

BB Bench Press = 115 x 10, 155 x 10 (2), 175 x 2, 205 x 8 *Awesome, I went up 5 lbs in the 155 and 175 set and i also went up 2 reps on the last set of 205lbs !! :clap:

Rear Delt Raise (each arm) = 10lbs x 15 (2) *fuken burns baaaad

Tricep Pushdowns = 50 x 10, 75 x 10, 90 x 10 *great form, strict. Not sure why the reps fluctuate, maybe rest time???

Lateral Raises (each arm) = 15 x 12 (2)

Had a great workout. Diet is on. Life is great. *kicks himself in the arse (thats for you robboe) for sounding corny*.....that is all

The_Chicken_Daddy
01-30-2002, 05:27 AM
nice benching!:strong:

why reps so high for delt raises?

ericg
01-30-2002, 07:47 AM
When I first started doing this exercise I was using it for recovery purposes (to help strenghten my shoulder: AC joint & Rot cuff). Ya I should up the weight in them (laterals and rear). What rep range u think I should shoot for??

Tryska
01-30-2002, 07:48 AM
hee hee. you like that albanianfolkdance smiley, don't ya? hee hee. good work on that bench. :thumbup:

ericg
01-30-2002, 08:25 AM
Ya he is my new best friend.

Thanks for the compliments !!

1/30/02

Weighed in this morning at 203-204lbs. Weight hasnt changed from last Wed (1/23/02 @203-204) and has gone up slightly from 1/19/02 @202. We will see what Fran thinks of this.

Today's Diet:

M1= 1c oats, .5 can tuna, whey
M2= 7.5oz sweet potato, 1/8 oat, 1 can tuna
M3= 7oz chicken, 7.5oz sweet potato, 1/8 oat
M4= 1 can tuna, olive oil
M4= whey, 1c oats
M6= chicken, olive oil and/or eggs

Tonight is PULL

ericg
01-31-2002, 07:28 AM
1/30/02

Pull Day

Pullups= 6+4, 6+4, 2+8 *+ signs = the number of assisted pullups, i felt stronger on these today.

Seated Cable Rows= 135 x 10, 135 x 14 * same as last week, feels like that middle back muscle is giving me problems again.

TBar Rows= 115 x 10, 125 x 10, 125 x 12 * kept it easy again cuz of that fuken muscle.

BB Shrugs= 195 x 15 (3) * easy

EZ Bar Curls= 65 x 10, 75 x 11 * dam bicpes are burnt by the time i get to these so i dont expect these to improve right now.

Played basketball after I worked out (course i did eat first).

Diet

Yesterdays went good. Todays looks like this:

M1= 1c oats, .5can tuna, whey
M2= 7.7oz sweet ptato, can tuna
M3= 1c oats, 7oz chicken
M4= same as M2
M5= 7oz chicken, 1/8 nuts
M6= 4 eggs

that is all for now.....

ericg
02-01-2002, 08:23 AM
1/31/02

Rest day, went home and took a fuken nap after work. Dam I needed that !! We got six fooken inches of snow over night. I HATE SNOW. I NEED TO MOVE. *wonders if trys would take him in for a while*;)

Diet went good yesterday, I edited it so if you are following my journal you may want to know.

Todays Diet looks like this:

M1= 1c oats, .5can tuna, whey
M2= 6.3oz sweet pot., 7oz chicken
M3= 1c oats, 1can tuna
M4= 6.3oz sweet pot., 1can tuna
M5= 7oz chicken, olive oil or nuts
M6= 1can tuna w/olive oil and/or eggs

M2, 3, 4 are interchangeable so thats where its at for today.....until next time

Tryska
02-01-2002, 08:40 AM
heh. if i had a spare-room i would....however, i live in a one-bedroom. you could camp out on the porch.

ericg
02-01-2002, 08:49 AM
Cool. Ill be over in a bit. Maybe week can rotate positions....err....so I can be a little more comfy
;)

Tryska
02-01-2002, 09:12 AM
sure. every once in a while you can sleep on the deck instead for some variety. :thumbup:

Franco
02-03-2002, 01:19 AM
Eric, here is the link to the thread about the oatmeal cookies:-
http://www.wannabebigforums.com/showthread.php?threadid=6652&highlight=hey+chicken+daddy

ericg
02-04-2002, 07:01 AM
Thanks man

WEEKEND

Well Saturday went great.

Sunday sucked. I did legs in the morning, the session was short but good. My first two meals were good. Then I had to go to my gf grandmother's funeral. It was very nice. Anyways needless to say the rest of the day diet wise sucked big time. I had some finger rolls, cookies, pizza, chips, cake. I feel like a fat piece of shiat this morning. I hope this didnt put me back to far. I thought of ways that I could have brought meals with me, but they just didnt seem proper in that setting....err I would have felt a bit uncomfortable. Sunday would have made a FULL 21 days on a strict diet (oats, tuna, chicken, nuts, olive oil, eggs, sweet potatos, green veggies). So i went 20 days in a row. Not too bad, but it could have been better.

LEGS

Squats = 115 x 10, 165 x 10, 195 x 5, 230 x 5

SLDS = 90 x 10, 140 x 10

_____________

Today I am back on track. Although I dont have any chicken cooked for today, well for the first part of the day. It looks like this:

M1= .5can tuna, 1c oats, whey = 51p, 57c, 8.5f
M2= 1can tuna, 1c oats = 50, 54, 7.5
M3= 1can tuna, 2tsp olive oil = 40, 0, 10.8
M4= same as M3 = 40, 0, 10.8
M5= whey, 1c oats = 52, 60, 10
M6= 7oz chicken, 2tsp olive oil = 45.5, 0, 12.1

TOTALS = 278.5g P, 171g C, 59.7g F CALS= 2335

that is all for now

Tryska
02-04-2002, 07:03 AM
as important as diet is to acheiving your goals, don't let it control your life.


sometimes you have to ease up and go with the flow considering circumstances....all you can do is exercise damamge control.

i think you did good. :thumbup:

ericg
02-04-2002, 12:08 PM
Thanks Trys!! ;) I needed that

I forgot to mention earlier that my right shoulder is fooked up. I am not sure how it happened, but I have a good idea it was playing basketball after pull night last Wednesday. It still hurts today, feels like a rotator cuff. This is the same shoulder that I had my AC joint problem :(. This really sucks. I am still gonna lift tonight then I will see what to do from there; tonight is PUSH night.

Franco
02-05-2002, 04:40 AM
Yep, T is right don't worry too much if its only once in a while. Your doing great thus far and are showing great discipline with your diet and training

Sorry to hear about your shoulder.

How did the push workout go?

ericg
02-05-2002, 06:52 AM
Thanks again Fran.

I didnt do push last night. My brother had other plans and he is my training partner. So i did some Calves and Abs (see below) and will have push tonight.

The shoulder is actually feeling better today. The plan is to take it easy tonight on the BB bench and see what happens. I think it will be back to normal in a couple of weeks :)

Yesterdays diet went perfect. I have to go back and update my earlier posts to show the macros and cals for future reference.

Todays diet:

M1= 1c oats, .5can tuna, whey = 51p, 57c, 8.5f
M2= 1c oats, 1can tuna = 50, 54, 7.5
M3= 7oz chicken, 2tsp olive oil = 45.5, 0, 12.1
M4= 1can tuna, 2tsp olive oil = 40, 0, 10.8
M5= whey, 10oz sweet potato = 47, 75, 5
M6= whey, .25 peanuts = 28, 9, 18

Totals = 261.5g P, 195g C, 61.9g F CALS= 2383

2/4/02 Calves Abs

I didnt get in a full leg day on Sunday so I did some calves today.

Weighted crunches = 15reps (3)

Calves (each leg) = bw+60 x 15 (3)

Side bends DB = 60lbs x 15 (3) *first time I have ever done these, didnt seem to do very much??

***I added my leg work to yesterdays post***

The_Chicken_Daddy
02-05-2002, 09:38 AM
how do you feel on this diet?

how do you feel on the lower carb days?

how do you feel about only eating 3 carb meals a day?

have you adjusted well to this?

what do you think of the carb rotations?

ericg
02-05-2002, 10:28 AM
Originally posted by The_Chicken_Daddy
how do you feel on this diet?

Im feeling great so far. Overall I feel like my energy has gone up on both high and low carb days.

how do you feel on the lower carb days?

Same as above. I dont notice a difference at all. Really the only difference is I add a carb meal (from 3 to 4) on the high carb days. I dont seem to get any more energy out of this. So on the low carb days I feel the same as the high carb days. Is this a problem?

how do you feel about only eating 3 carb meals a day?

Not a problem at all. In my other meals I eat some protein (chicken, tuna), fat (olive oil, nuts, eggs), and some green veggies for the nutrients and the "full" feeling.

have you adjusted well to this?

I think so. My social life really hasnt changed. I just base "going out" around my diet and its not a problem.

what do you think of the carb rotations?

Thinks its cool and the idea makes sense to me. I will let you know what I really think of it after I lose 30lbs +/-

ericg
02-06-2002, 06:44 AM
2/5/02 PUSH

Cuban Rotations = 20lbs x 15 (2) *cut out a set, didnt want to overwork my rotators

Seated External Rotation (each arm) = 10lbs x 15 (2)

BB Bench Press = 115 x 10, 155 x 10 (2), 175 x 2 *felt some slight pain in my shoulder only on the light set though, other sets were fine. Cut out the heavy just to play it safe.

Laying Rear Delt Raise (each arm) = 10lbs x 10, 15lbs x 10 *I suck arse on these, not sure why.......thinking bout changing what I do for shoulders??

Tricep Pushdowns = 50 x 10, 75 x 10, 90 x 10 *great form, strict. Will up the weight next week.

Lateral Raises (each arm) = ***Could not do these at all. It killed my right shoulder.

Yesterdays diet went cool. I did edit it.

Todays diet looks like this:

M1= 1c oats, .5can tuna, whey = 51p, 57c, 8.5f
M2= 1can tuna, 7oz sweet pot = 43.5, 48.3, 1
M3= 7oz chicken, 7oz sweet pot = 49, 48.3, 3.8
M4= 1can tuna, 1TBSP walut oil = 40, 0, 15.5
M5= 1c oats, whey = 52, 60, 10
M6= 7oz chicken, 1TBSP olive oil = 45.5, 0, 17.8

Totals = 281g P, 213.6g C, 56.6g F CALS = 2488

I weighed in this morning. No change from last Wednesday. Still at 203-204lbs. Fran did change my macros last week: dropped the fat by 5g on all days to 55g, dropped carbs by 10g on high carb days only to 225g. Protein is the same 275g.

I am going to get the cals and macros into my journal....later

The_Chicken_Daddy
02-06-2002, 08:05 AM
I really don't see much rotation going from 195 on low days to 225 on high days. The diff of 120 cals doesn't seem much.

Fran, i personally think he should do 3 low days and then 2 high days and see how he feels and see how training goes. I also think that low days should be 150g and keep high days the same. Just opinion tho man.

Tryska
02-06-2002, 08:17 AM
baha. eric...i just noticed your location..nice. :thumbup:

ericg
02-07-2002, 06:44 AM
Trys:

Ya it is getting kinda cold out there. :(

More diet decisions

Ok well my partners in crime have done it again. We are changing my diet around. Will look like this:

Day 1-3 = Low carb = 275g P, 175g C, 55g F = 2295calz
Day 4-5 = High Carb = 275g P, 225g C, 55g F = 2495 calz
Repeat.....

2/6/02 Back and biceps

Pullups = bw x 6, x 5, x 4, x 3 *my brother was doing some finish work on our basement so i had no assistance, dont think i need it now. This is the most I have done since my bw has gone over 200lbs!

Seated Cable Rows = 135 x 10, 135 x 12 *went down a couple of reps, i didnt pus it though cuz i could "feel" my rotator cuff. form was awesome though, like always

Tbar Rows (just like Chris') = 115 x 10, 135 x 12 * these felt great, i cut a set and added some lbs's to the last one. will add more to it next week.

BB Shrugs = 195 x 15 (3) * same as usual, easy. BUT my rotator/shoulder seemed to bother me a bit, not too bad though.

EZ bar Curlz = 65 x 10, 85 x 6.5 * used more weight on the last set than last week. biceps are toast........

Diet went perfect.....

Today's diet looks like this

M1= 1c oats, .5 can tuna, whey = 51p, 57c, 8.5f
M2= 8.5oz sweet pot, 1can tuna = 44.3, 58.7, 1.9
M3= 7oz chicken, 8.5oz sweet pot = 49.8, 58.7, 3.7
M4= 1can tuna, 2tsp walnut oil = 40, 0, 10.9
M5= 7oz chicken, 2tsp olive oil = 45.5, 0, 12.2
M6= same as M4 = 40, 0, 10.9

Totals = 270.6g P, 174.4g C, 48g F = 2212 calz

Tryska
02-07-2002, 06:56 AM
well at least you got a roof there. the deck has no roof. ;)

ericg
02-08-2002, 06:37 AM
2/8/02

Diet

M1= 1.25C oats, 3oz chicken, whey = 53p, 70.5c, 10.7f
M2= 6.5oz sweet pt, 1can tuna = 44.5, 51.7, 3
M3= 7oz chicken, 6.5oz sweet pot = 50, 51.7, 4.3
M4= 1can tuna, 2tsp walnut oil = 40, 0, 10.9
M5= 7oz chicken, 2tsp olive oil = 45.5, 0, 12.2
M6= same as M4 = 40, 0, 10.9

Totals = 273g P, 173.7g C, 52g F = 2255calz

Yesterdays diet went perfect. Todays will also.

Took a major fooken nap after I got home from work yesterday !! It really kicked arse. At least I didnt have to sleep on trys' porch. Dam cant believe I get that excited about a nap. laterz.....

Tryska
02-08-2002, 06:43 AM
naps = :thumbup:

ericg
02-11-2002, 06:52 AM
Weekend went ok. Diet was a touch low in cals. Feels good to sleep in. Helped me pappy with the washroom again so legs will be hit on Monday.

ericg
02-11-2002, 11:05 AM
2/11/02

Todays diet:

M1= 1.25c oats, .5can tuna, whey =
M2= 6.5oz sweet pot., 1can tuna =
M3= 7oz chicken, 6.5oz sweet pot. =
M4= 1can tuna, 2tsp walnut oil =
M5= oats, whey =
M6= 7oz chicken, 2tsp walnut oil =

Fuken sucks, I got a new computer at work last Friday and I am installing all the **** that I need on it today. I CANT install MSN Messenger. WTF is up with this ****!! The computer prompts me to have my local administrator give me permission first. This is a bunch of bull ****.......anyone know any ways around this

LEGS

BOX Squat = 65 x 10+, 115 x 10, 165 x 8, 195 x 5 dam, 1st time ever doing these. feels a hell lot more comfortable, hopefully this will help my form. they are harder though

Standind calves (each) = bw+60 x 15 (3)

Weighted crunches

SLDL's = 90 x 10, 140 x 10, 190 x 10

Side bends (each) = 60 x 15 (2)

ericg
02-12-2002, 08:14 AM
2/12/02

Diet:

M1= .5can tuna, whey, 8.5oz sweet pot =
M2= 1can tuna, 8.5oz sweet pot =
M3= 7oz chicken, 2tsp walnut oil =
M4= 1can tuna, 2tsp walnut oil =
M5= whey, 1c oats =
M6= 7oz chicken, olive oil =

PUSH

Cuban Rotations = 20lbs x 15 (2)

Seated External Rotation (each arm) = 10lbs x 15 (2)

BB Bench Press = 115 x 10, 155 x 10 (2), 175 x 2, 210 x 4, x5 *Dam first set didnt feel right so I stopped at 4 reps, my gal was spotting me and she never spotted anyone before so she helped me when I didnt need it. Not her fault though. Will get more reps next week

OVHD BB press = 65 x 10, 85 x 10, 105 x 6 *got rid of the delt raises and will start doing these again, seemed like it hit my tris more than delts???

Tricep Pushdowns = 50 x 10, 75 x 10, 95 x 8 *great form, strict.

MSN

I got my admin to log on so I could get some printer drivers at the same time I dl'd MSN Mess !! Just thought u would want to know

ericg
02-13-2002, 06:45 AM
2/13/02

Diet:

M1= 8.5oz sweet pt, .5can tuna, whey
M2= 8.5oz swt pt, 1can tuna
M3= 7oz chicken, 1 Tbsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= 3.5oz chicken, whey, 2tsp olive oil

PULL

Pullups= bw x 6.5, 5, 4, 3 *these get better all the time !!

Pulldowns= 135 x 9 *just for the pump

Seated cable rows= 135 x 10, 135 x 13

Tbar rows= 115 x 10, 145 x 12

Shrugs= 195 x 15 (2), 195 x 10 *DAM started using the thick bar and grip was very baad.

Curls= 70 x 10, 90 x 6.5 *bicpes were shot.

Misc...

Playing some bball tonight

ericg
02-19-2002, 08:13 AM
legs

Box Squats= 115 x 10, 8; 165 x 7, 195 x 5, 225 x 5 *felt ok, wasnt in to it, the last set of 225 was w/out the box.

calves DB each leg= bw+ 60 x 15 (3)

Weighted crunches

SLDL's = 110 x 10, 160 x 10, 210 x 10 *felt good


Misc
Dam internet has been down here at work. Its running now.

This weekend was ok. Diet was clean but a bit low on cals. Will add more later.

ericg
02-19-2002, 10:00 AM
2/19/02

Diet:

M1= 1c oats, whey
M2= 1can tuna, 1.25c oats
M3= .5can tuna, 5.5oz chicken, 2tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= whey, 7/8cup oats
M6= 5.5oz chicken, nuts

Will work the amounts on the last couple of meals so they hit the target macros.

I will pull out my notes tomorrow and post my last couple of workouts.

PUSH:

Cuban Rotations = 20lbs x 15 (2)

Seated External Rotation (each arm) = 10lbs x 15 (2)

BB Bench Press = 115 x 10, 155 x 10 (2), 175 x 2, 210 x 6 *OK, not to happy with the progression, but i will take it.

OVHD BB press = 65 x 10, 85 x 10, 105 x 6 + 2 *only added two forced reps.

Tricep Pushdowns = 50 x 10, 75 x 10, 95 x 8 *great form, strict.

Lateral Raises= 15 x 12 (2) *felt good no more rotator pain, will up the weight next week.

ericg
02-20-2002, 06:42 AM
2/20/02

No lifting tonight, thursday is PULL. Bball tonight.

Weighed in this morn (first thing) at 200-201lbs. Down a couple of lbs. Not too shabby.

Diet:

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 8oz sweet pot.
M3= 7oz chicken, 8oz sweet pot.
M4= 1can tuna, walnut oil
M5= 7oz chicken, olive oil
M6= eggs and/or tuna

Oh ya for all you followers out there, my previous posts were edited with my workouts and other stuff

ericg
02-21-2002, 06:54 AM
2/21/02

Diet:

M1= 1c oats, .5can tuna, whey
M2= 8oz sweet pot, 1can tuna
M3= 8oz sweet pot, 7oz chicken
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= chicken, 1/4c nuts

Pull

Awesome workout

Pullups= bw x 7, 5, 5, 4 *Dam this is the most I have ever done in 4 sets.....woo fuken hoo !!!

Seated Cable Rows= 135 x 10, 135 x 15 *we finally got some bracing for the supports, so more weight on the last set next week.

Tbar Rows= 115 x 10, 155 x 11 *will add more next week, these are feeling awesome aswell

BB Shrugs= 195 x 15 (3) *dam used that thick bar again, forearms got a bit of a workout, cant wait to get some DB's.

EZ Curls= 70 x 10, 90 x 6 +1 *felt good

Misc....

Bball was great last night, was non stop for 1.5 hours. A grand fuken blast.

Franco
02-22-2002, 06:53 AM
Great progress :thumbup:

How are your energy levels at present?

ericg
02-22-2002, 06:56 AM
2/22/02

Diet:

M1= 3/4c oats, whey, .5can tuna
M2= 1c oats, 1can tuna
M3= 7oz sweet pot, 7oz chicken
M4= 7oz sweet pot, 1can tuna
M5= 7oz chicken, walnut oil
M6= eggs + some added whites

No lifting till Sunday or Monday

ericg
02-22-2002, 06:59 AM
Originally posted by FAngel
Great progress :thumbup:

How are your energy levels at present?

Thanks

Energy feels good. I have been a bit tired after work though, but I think that may be due to lack of sleep. My energy is great during my workouts, no problems there. Will try to get some more sleep.

ericg
02-25-2002, 07:11 AM
Weekend

Went great. I went out a bit (had a fooken blast too) but the diet was perfect !! I also went shopping for some DB's. I really wish I could find some (cheap) like the ones they have at the gym (fixed weight).

2/25/02

Box Squats= 115 x 10 (2); 175 x 10, 195 x 5, 225 x 5 *felt better this week. I added some weight to the intermediate sets, the last set of 225 was w/out the box.

calves DB each leg= bw+ 60 x 15 (3) *same, still searching for some DB's that i like. nice burn though

Weighted crunches= 3 sets of 25

SLDL's = 110 x 10, 160 x 10, 220 x 10 *dam i added 10 more lbs and hit 10 reps....more weight next week. FYI, the first 2 sets are to the floor, last set is mid shin.

Side bends DB (each)= 60x10 (2)

DIET

M1= 1c oats, .5can tuna, whey
M2= 8.5oz sweet pot, 1can tuna
M3= 7oz chicken, 2tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 1serv cashews

ericg
02-26-2002, 10:22 AM
2/26/02

Push

Cuban Rotations = 20lbs x 15 (2)

Seated External Rotation (each arm) = 10lbs x 15 (2)

BB Bench Press = 115 x 10, 160 x 10 (2), 180 x 2, 210 x 6.5 *OK, Added weight to the 2 intermediate sets.

OVHD BB press = 65 x 10, 85 x 10, 105 x 6 + 3 *dam second set i felt my something in my shoulder, still did the last set though.

Tricep Pushdowns = 50 x 10, 75 x 10, 95 x 9 *great form, strict. added 1 rep

Lateral Raises= 15 x 12 (2) *felt ok, didnt add any weight. last set my shoulder were killing me, no usual

Notes: Dam right shoulder was bothering me for about 20minutes afterwards. Note sure why, mabe the OVHD press? I think it will be fine for next week.

DIET:

M1= 1c oats, .5can tuna, whey
M2= 8oz sweet pot, 1can tuna
M3= 7oz chicken, 8oz sweet pot
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 1serv cashews

The_Chicken_Daddy
02-26-2002, 12:54 PM
How ace are cashews :drool:

ericg
02-27-2002, 07:05 AM
2/27/02

I weighed in this morning at 200lbs on the dot. Verry little drop this past week. Last Wed I was at 200-201 (call it 200.5 !!). Seems like these numbers are good. Will see what Fran thinks

DIET:

M1= .5can tuna, 1c oats, whey
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, 8oz sweet pot
M4= 1can tuna, 1c oats
M5= 7oz chicken, walnut oil
M6= 3eggs, lots of whites

*I may switch meals 2, 3, 4 carb sources around.

Basketball tonight at 8pm till 9:30pm

ROBBOW aka ROBBOE

cashews = ace (although not best for cutting ??)

edit

I added in my workouts above, so u mudafukers better chem em...lol

The_Chicken_Daddy
02-27-2002, 07:19 AM
1. be careful with your shoulder.

2. what carb sources are you thinking?

3. as long as cals are in check and you're counting all three macros in cashews you'll be hunkious dorious.

Sebi
02-27-2002, 07:32 AM
Right shoulder hurts... It reminds me... :rolleyes:
Ah..... I call it mouse-pain. It happens, if I sit too long by my PC.
But it could be something else... Don't take my word. :cool:

ericg
02-27-2002, 08:44 AM
Originally posted by The_Chicken_Daddy
1. be careful with your shoulder.

2. what carb sources are you thinking?

3. as long as cals are in check and you're counting all three macros in cashews you'll be hunkious dorious.

1. Most righteous

2. Just eating the oats in M3 instead of M4, and the sweet potato with M4 instead of M3. That is all

3. Yup, check

ericg
02-27-2002, 08:48 AM
Originally posted by Sebi
Right shoulder hurts... It reminds me... :rolleyes:
Ah..... I call it mouse-pain. It happens, if I sit too long by my PC.
But it could be something else... Don't take my word. :cool:

Ya I have had problems with it before. I had a strained AC joint.

I am sure it is the over head press that bothers me. I need to find some good DB's so i can switch from BB to DB and see if it makes a difference. No pain today, so all is well. I keep an eye on it though.

ericg
03-01-2002, 06:29 AM
2/28/02

DIET:

M1= .5can tuna, whey, 8oz sweet pot
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, (forgot the fuken oil here :( )
M4= 1can tuna, 1tbsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 1serv cashews

PULL

Pullups= bw x 7, 5, 5, 3 *no progress here, less rest between sets this session

Seated Cable Rows= 135 x 10, 150 x 111 *finally added weight to this, felt good

Tbar Rows= 115 x 10, 165 x 11 *felt goo, my shoulder bothered me a bit though

BB Shrugs= 195 x 15 (3) *dam used that thick bar again, forearms got a bit of a workout, cant wait to get some DB's.

EZ Curls= 70 x 10, 90 x 8*up 2 reps here

MISC

Basketball was good, my cardio is getting better. I cant wait for the weather to warm up.

ericg
03-01-2002, 06:31 AM
3/1/02

DIET

M1= .5can tuna, whey, 1c oats
M2= 1 can tuna, 8oz sweet pot
M3= 7oz chicken, 1c oats
M4= 1can tuna, 2tsp walnut oil
M5= 7oz chicken, 2tsp walnut oil
M6= 3eggs, and lots of whites

ericg
03-04-2002, 02:46 PM
Weekend

Went good. Sat's diet was perfect. Sun's I missed one meal :(

ericg
03-04-2002, 02:48 PM
3/4/02

DIET:

M1= .5can tuna, whey, 1c oats
M2= 1 can tuna, 8oz sweet pot
M3= 7oz chicken, 1c oats
M4= 1can tuna, 2tsp walnut oil
M5= whey, oats or sweet pot
M6= 7oz chicken, cashews or olive oil

LEGS

Squat= 115*10, 165*10, 195*7, 225*5 x 2 <<no box today, will go back to regular back squats for a while, felt great

Calves, standing, each leg= 70*15 x 3 <<need more weight, or a different movement

Weighted crunches= 3sets of 30

SLDLS= 110*10, 160*10, 220*10 <<felt great, need to use a different bar so i can throw on some more weight, EZ curl bar isnt long enough

Side bends= 70*10 x 2 <<same

ericg
03-06-2002, 07:11 AM
3/5/02

DIET

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, 1c oats
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 1serv cahsews

PUSH

Cuban Rotations = 20lbs x 15 (2)

Seated External Rotation (each arm) = 10lbs x 12 (2)

BB Bench Press = 115 x 10, 160 x 10 (2), 180 x 2, 215 x 5.5 *UP 5lbs on the last set

OVHD BB press = 65 x 10, 85 x 10, 105 x 8 *Shoulder felt much better, UP a couple of reps from last week, will not do any forced reps with this anymore, i think that was my shoulder problem.

Tricep Pushdowns = 50 x 10, 75 x 10, 95 x 109 *great form, strict. added 1 rep, will add more next week

Lateral Raises= 15 x 12 (2) *felt ok, slow and steady

ericg
03-06-2002, 07:13 AM
3/6/02

DIET

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, 1c oats
M4= 1can tuna, 2tsp walnut oil
M5= 7oz chicken, olive oil
M6= 2whole eggs, and many whites

MISC

Playing basketball tonight !! Oh and it is my gal and I's 5 year anni from when we first started going out!! Will take her out to diner this weekend, some wine and dine baby ;)

Franco
03-06-2002, 11:33 AM
What was your weight at the weigh in this week?

Hope you have an excellent time on you anniversary:)

ericg
03-06-2002, 02:13 PM
Fran I forgot to step on the scale before I left for work. I am gonna step on it first thing tomorrow.

ericg
03-07-2002, 08:36 AM
3/7/02

MISC

I weighed in this morning at 199-198lbs down a pound from last week.

Had some weird heartbeat thing happen to me yesterday, not the first time. Can read more about it in the Gen Health seXion.

DIET:

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, walnut oil
M4= 1can tuna, walnut oil
M5= whey, 1c oats
M6= 3.5oz chicken, 3eggs

PULL

Pullups= bw x 7, 6, 5, 4.5 *NICE progression here!!!! on the last rep i am doing VERY slow negs as well

Seated Cable Rows= 135 x 10, 150 x 12 *up one rep, will add more next week

Tbar Rows= 115 x 10, 175 x 10 *felt good, shoulder still gave me a bit of trouble

BB Shrugs= 195 x 15 (2), 205 x 12 *added some lbs to the last set and my fuken grip gave way, still using the thick bar

EZ Curls= 70 x 10, 90 x 10*up 2 reps here again, will add some next week

Sebi
03-07-2002, 08:51 AM
Originally posted by ericg
Can read more about it in the Gen Health seXion.:D lol

ericg
03-08-2002, 07:59 AM
3/8/02

DIET

M1= 3.5oz chicken, whey, 1c oats
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, 1c oats
M4= 1can tuna, 2tsp walnut oil
M5= 7oz chicken, 2tsp walnut oul
M6= 2-3 whole eggs, and some whites

MISC:

I keep on forgeting my fuken notes to update my workouts. I think I need some Ginko Biloba (sp?) ;)

ericg
03-11-2002, 07:51 AM
WEEKEND

Had a cheat day on Saturday.

Sunday went good!!! Pretty laid back

Sebi
03-11-2002, 09:03 AM
Eric, I do miss the workout reports. :cry:

ericg
03-11-2002, 09:49 AM
haha......i will update all the ones i missed tomorrow.....along with tonights leg session!!!

ericg
03-11-2002, 10:06 AM
3/11/02

DIET:

Low Carb Day
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, walnut oil
M4= 1can tuna, walnut oil
M5= whey, 1c oats
M6= 2 eggs and 8oz whites

LEGS

Squat= 115*10, 165*7, 195*7, 235*6 <<was ok, i wasnt into it tonight, BUT the 235 is the most i have ever placed on my back!!!

Calves, standing, each leg= 70*15 x 3sets <<need to find another way to work calves, so i can throw some weight on

Weighted crunches= 3sets of 30

SLDL's= 115*10, 165*10, 225*6 << piss poor job, no intensity, my mind was on other things

Side Bends= 70*10 x 2 <<ok

Misc notes= I took a couple of winks after i got home from work, that turned into two hours!! Kinda fuked me up when I trained.

Chris Rodgers
03-11-2002, 11:03 AM
Yea post the weights wuss. ;)


Trust me, it motivates you to lift more when you know you will be reporting back to the people looking at your journal. Good kick in the ass.

ericg
03-11-2002, 12:11 PM
I DO post my weights you pusybiatch, if you would actually look back in my journal you will notice it!! I just foget my notes at home!!!!

BTW....thanks for looking and posting in my journal fewl !!! ;)

Chris Rodgers
03-11-2002, 01:01 PM
You haven't posted weights since 2/26 slacker!


PS- I can house you in b-ball. ;)

ericg
03-11-2002, 01:34 PM
we'll have to get together so i can throw your 147lb ass around the fuken floor !! updates will be done tomorrow, you can hold me to that.

laters

ericg
03-12-2002, 07:58 AM
LIFTS HAVE BEEN UPDATED FROM 2/26/02 TO DATE

*flips latty the bird and tell him to stop laughin at my wuss lifts*

Franco
03-12-2002, 09:13 AM
How deep do you squat?

ericg
03-12-2002, 09:27 AM
Very deep. Way past ll.

Why do you ask?

ericg
03-13-2002, 06:33 AM
3/12/02

DIET:

Low Carb Day
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= whey , 8oz sweet pot
M6= 7oz chicken, 2tsp olive oil

PUSH

Cuban Rotations= 20*15 (2)

Seated External Rotation= 10*15 (2)

BB Bench= 115*10, 165*10, 165*10, 195*2, 215*5.5 <<the 195 set was supposed to be 185, i fuked up the weights somehow!! the 165 is up 5lbs and the 195 is up 15lbs; no progression on the last set

BB Seated Military= 65*10, 85*10, 105*10 <<felt a lot better this week, shoulder wasnt as bad, probably will add 5lbs next week. UP 2 reps

Triceps Pushdowns= 50*10, 75*10, 100*8 <<wrist hurt a bit, up 5lbs, down 2reps

Lateral Raises= 15*12 (2) << still feel some slight pain in the shoulder, but better than usual

ericg
03-13-2002, 06:36 AM
3/13/02

MISC

Weighed in this morn at 197lbs down 1-2lbs from last week. I am kinda getting discouraged; I have lost about 13lbs total so far and the plan was to get down to about 175. To me 13lbs is a lot, and I should look noticeably better. Now it seems as though I will need to lose way more than that to get to how I want to look. Could be all in my mind I guess. I mean my parents and my gf said they notice a difference, but when i pinch the navel area, it seems like its the same. I dont know, just keep at it and eventually I will be near 12% bf or so.

DIET

Low Carb Day
M1= .5can tuna, whey, 8oz sweet pot
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2tsp olive oil
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats or 8oz sweet pot
M6= 7oz chicken, 2tsp walnut oil

PULL

Chins= bw*8, 5, 4.5, 3.5 > felt great today, 8 reps, most i have done. every set is to failure btw

Seated Cable Rows= 135*10, 155*12 >more lbs on the last set

Tbar Rows= 115*10, 180*11 >not sure if i want to increase lbs here, get some "feeling" in my lower back when the set is done, it goes away after a minute

BB Shrugs= 205*15, 205*20, 205*20 > the last 2 sets i used an alternate grip which helped big time. i did get some shooting pain in my mid back, close to the spine. same pain i had a long while ago, will watch myself next time.

EX bar curls= 70*10, 95*6+2

Sebi
03-13-2002, 08:02 AM
Eric, the scale doesn't lie. Keep it up man!

ericg
03-13-2002, 10:19 AM
oh ya, i need more sleep

Chris Rodgers
03-13-2002, 10:25 AM
*breaks Eric's middle finger* tuttut


Lifts look good to me. Makes me feel like crap you can woop my ass on bench and you have bad shoulder. :(


Only think I have you really beat on is sldl. I'm all deadlift over here. :cry:

ericg
03-13-2002, 10:28 AM
thanks man, feels good coming from you

ericg
03-14-2002, 07:34 AM
3/14/02 Day 60 of diet

DIET:

High Carb Day
M1= .5can tuna, whey, 8oz sweet pot
M2= 1can tuna, 1c oats
M3= 7oz chicken, 8oz sweet pot
M4= 1can tuna, 1c oats
M5= 7oz chicken, 1tbsp walnut oil
M6= 3eggs, 8oz egg whites

NO training today, may shoot the ball around a bit after work, weather permitting.

Sebi
03-14-2002, 07:50 AM
Gee... you have a strict diet!
lol

heathj
03-14-2002, 08:29 AM
What do you do with the other half of the can of tuna?

ericg
03-14-2002, 08:36 AM
Heath: I put it in the fridge and eat it the next morning.

Sebi: Yup will be like this until September or so. Gotta do whatcha gotta do

ericg
03-15-2002, 06:31 AM
3/15/02 Day 61 of diet

DIET:

High Carb Day
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 8oz sweet pot
M3= 7oz chicken, 8oz sweet pot
M4= 1can tuna, 1c oats
M5= 7oz chicken, with some salad dressing*
M6= 2eggs, 8oz egg whites

*M5 will more than likely be eaten out somewheres, so I will have a grilled chicken breast, with some greens, and some salad dressing. No bread, just what was said above. So this is NOT considered a cheat meal since it is within my goal macros.

No training until Monday

ericg
03-18-2002, 07:07 AM
3/16/02 & 3/17/02 Days 62-63

Diet was perfect!!!!!!!!

Played a short game of touch football on Sunday for about 1.5-2 hours. Man my fuken cardio sucks the wet willy. I am a bit sore today as well.

ericg
03-18-2002, 07:12 AM
3/18/02 Day 64

DIET:

LOW Carb

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2tsp walnut oul
M4= 1can tuna, 2tsp walnut oil
M5= 7oz chicken, 2.5tsp olive oil
M6= 3 eggs, 8oz eggs whites
****Edit, Since I did not do legs today my M5 & 6 has changed. M5 was supposed to be a post workout meal (with carbs). Since I did not workout I didnt eat any carbs. So my carb count for the day will be low. I should have decided no to lift earlier in the day to get my carbs in the 1st 3 meals of the day, but oh well.

**I thought today was another high carb day, oh well.

EDIT* Im not doing legs until later in the week (thursday or friday), playing football for the first time since fall has made my back/legs/hips sore. So I am going to switch legs and do them at the end of the week from now on.

ericg
03-19-2002, 11:48 AM
Lifts for 3/13/02 have been added

3/19/02 Day 65

DIET

High Carb
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 8oz sweet pot
M4= 1can tuna, 3tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 2.5tsp olive oil

LEGS

Back Squat= 115*10, 165*7, 195*7, 245*6 >Up 10lbs, will add 10 more next week, 300 is in the near future.

Standing Calve Raises (each leg)= 70*15 (3) >again, need to find a better movement to allow me to use more weight. I just dont feel comfortable balancing on a board with both feet and a BB on my back.

Weighted Crunches= 35lbs*30 (3) >need to get a 50lb plate to throw on my chest!

SLDL= 115*10, 165*10 >lower back & hammys still sore from football, so I didnt do the heavy set.

MISC

I was supposed to do PUSH today but my brother couldnt show up tonight, he had to fix his car. SO I said WTF I will hit my legs which were going to be hit on Thursday, oh well. The only thing that sucked was that my back/hammys were still sore.

ericg
03-20-2002, 06:54 AM
Wokrout has been added for yesterday!!

3/20/02 Day 66

MISC:

I weighed in this morning at 195-196lbs, which is about a 1-2lbs loss from last week, 14-15lbs total. My fuken scale is soo hard to read, thos fuken lines are too light. Im sure it was closer to 195.

DIET

High Carb
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 6oz sweet pot
M3= 7oz chicken, 6oz sweet pot
M4= 1can tuna, 3tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, 2.5tsp olive oil

PUSH

*later, will update tomorrow, so u better be looking for it mudafukers........

Tryska
03-20-2002, 07:02 AM
damn..your leaning out too....congrats man. your doing great!

ericg
03-20-2002, 07:12 AM
thanks Trys ;)

I have been taken some pics, and once I get to my goal I will post some b4 and afters. Will be cool.

Chris Rodgers
03-20-2002, 10:22 AM
Nice job on the squats foo! Definitely gonna work your way up to 300 soon.

Now if we could just do something about those sldl's. ;)

ericg
03-20-2002, 10:47 AM
ya i know, 225 sucks. but i think it is helping my squat some

Sebi
03-20-2002, 07:26 PM
Good job, Eric!
Crunches are crazy. Wow!
As for calves, have you ever tried Sinle Leg Calf Raise. It could be better if having problems with balance.
And your strict diet seems to work. Great! :thumbup:
Keep it up!
Oh, and drink plenty of water! Plain. ;)

ericg
03-22-2002, 06:33 AM
Originally posted by Sebi
Good job, Eric!
Crunches are crazy. Wow!
As for calves, have you ever tried Sinle Leg Calf Raise. It could be better if having problems with balance.
And your strict diet seems to work. Great! :thumbup:
Keep it up!
Oh, and drink plenty of water! Plain. ;)

Thanks man,

Ya the diet is working very well. Thanks to Fran and Robboe!!!

I already do single leg calve raises. I have to do them standing cuz I lift at home!!

I drink plenty of water at least a gallon a day. It usually runs to about 2gallons!!

ericg
03-22-2002, 06:39 AM
3/21/02 Day 67 of Diet

MISC:

Well I felt ok this morning and planed on doing PULL tonight, then all of a sudden this fuken cold came out of no where. WTF?? My body started to ache, I could kinda feel it coming the night before; scratchy throat, stuffed nose, ya know what I mean. Anyways, I didnt do Pull and it may be skipped this week unless I start to feel better.

Oh ya and we had about 7" of fuken snow on top of that, WTF?? I thought this was spring, and the sun was turned on.

DIET

Low Carb
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2.5tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= 3eggs, 8oz egg whites
M6= 3eggs, 8oz egg whites

ericg
03-22-2002, 06:46 AM
3/22/02 Day 68 of Diet

MISC:

Cold is still hanging in there. Im taking more vit C than usual, see if it helps. No lifting again tonight, so I think Pull will be skipped this week. I think I may throw in a cheat day in on Sunday. My gf has the day off so we might head out somewheres. Not sure yet.

DIET:

Low Carb
M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 11 oz sweet pot
M3= 7oz chicken, 5/8c oats
M4= 1can tuna, 1tbsp walnut oil
M5= 7oz chicken, 2tsp walnut oil
M6= 3eggs, 8oz whites

Celestial
03-22-2002, 10:46 AM
Keep up the excellent work man!!! You are truly dedicated! Awesome awesome awesome!!!!!

I wish I could eat the same thing over all the time. It would make things so much easier:)

ericg
03-22-2002, 11:51 AM
Hey thanks,

Its not to bad really. I give myself a cheat meal every 2 weeks or so. Will be like this until I hit my goal, which should be around August-September.

Celestial
03-22-2002, 01:59 PM
I honestly get sick of eating the same thing after a few days:( Cept cottage cheese...Eat 24oz a day LOL

ericg
03-22-2002, 02:12 PM
thats the one thing i cant eat

Celestial
03-22-2002, 02:19 PM
Its so yummy but it has to be breakstones cottage cheese 2% small curd...I wont eat anythign else..everything esle is soo nasty!

ericg
03-26-2002, 07:18 AM
Weekend + Monday 69-71 of Diet

Fuken ucked big time. I was in bed almost all fuken weekend. Sick as a dog, didnt go to work Monday. I ate like total **** for two days, actually from Sat night all the way to Monday night. Man it sucked, talk about fuken up my diet and my progress. This sucks.

3/26/02 Day 72 of diet

Well hopefully I am back on track, although I feel like a fat bastard after my shitty fuken diet this weekend. Im am still VERY pissed about that. Will be lifting tonight, not sure how intense it will be, cuz i still feel a bit ill.

DIET:

Low Carrb
M1= .5can tuna, whey, 1 c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= why, 1c oats
M6= 3eggs, 8oz egg whites

LEGS

BB Squat = 115*10, 165*10, 215*5, 255*5, 165*7(for the burn, lol) >> Felt good today, although Im still feelin a bit of that cold I still went up 10lbs on my squat!!!!!

Standing calves (each leg) = 70*15 (3)

Weighted Crunches (plates on chest) = 35lbs*30 (3)

SLDL's = 115*10, 165*10, 225*10 >> not bad, I got 10, will stay here till im 100% comfortable

ericg
03-27-2002, 10:41 AM
3/27/02 Day 73 of Diet

MISC

Well I weighed in this morning at 197.5 which is a 1.5-2.5lb gain from last week. Must be the effects of my being sick, lazy, and eating like shiat this past weekend. Oh well, not too bad. It also could be some water since my intake this past weekend was sucky. We will see what happens next week.

DIET

Low Carb
M1= 3.5oz chicken, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 2tsp walnut oil
M4= 1can tuna, 2tsp walnut oil
M5= whey, 1c oats
M6= 7oz chicken, olive oil OR eggs/whites

PUSH

*tonight

Celestial
03-27-2002, 10:47 AM
Hope you feel better babe:) Dont get discouraged we all get sick, sometimes our body needs a rest!

Sebi
03-27-2002, 11:24 AM
Cheer up, Eric! Hope you are now in full strength.
Gee... I see you squat with some crazy weights! Good job! :thumbup:

ericg
03-27-2002, 01:53 PM
Dam this sucks:

Not sure what I did, but my left shoulder is killing me big time. It is my rotator cuff for sure. Man just sitting here and im getting this sharp pain, not sure what caused it. This fuken blows man. Im hoping this is just nothing and goes away by the time i get home.

ericg
03-27-2002, 02:27 PM
Going to the Dr.s at 8AM tomorrow morning. The pain is crazy. I place my left arm like I want to do a cuban rotation and rotate my arm so that my hand point towards the sky and a very sharp pain is in my shoulder. I mean it is sharp, and it fuken hurts. Man I have no clue wtf happened. THis pisses me off. I hope this doesnt put my lifting off for a while. Man that would fuken suck, not sure what I would be able to do to workout?? This is bullshit

ericg
03-28-2002, 07:18 AM
Back form the Drs. He said that I should give it a couple of days and see what happens to it. He did say that it is the rotator cuff. Since it doesnt hurt while stationary or when he applies pressure to the joint/muscles, and it only hurts in certain positions, that I should give it some time and see what happens. He did tell me to take it easy with my shoulders. This sukcs cuz basically I cant do any upper body work for a while.

Oh ya he also said to take some ibuprofen/advil (sp = not correct). To help any inflamation that may be present. 400mg 3x a day.

On another note. I got that sudden heart beat thing checked out. I told the Dr what happens and he listening to my heart and checked my pulse rate (54bpm) and he says everythign sounds healthy. He said that when it happens again to check to see what pulse rate it jumps up to and to monitor to see if it is irregular.

ericg
03-28-2002, 12:18 PM
3/28/02 Day 74 of Diet

CHANGES:

My diet is changing. Will go like this: Training days will be 275g P, 200g C, 60g F; Non training days will be 275g P, 175g C, 60g F.

DIET:

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 1c oats
M4= 1can tuna, 1tbsp walnut oil
M5= 3 eggs, 8oz whites
M6= whey *fuked this up, fell asleep while watching a movie, didnt feel like cooking eggs, or chicken so i sucked down some whey.

NO TRAINING (Rot. Cuff)

ericg
03-29-2002, 01:09 PM
3/29/02 Day 75 of Diet

DIET:

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 1c oats
M4= 1can tune, 2tsp walnut oil
M5= 7oz chicken, oil
M6= 3 eggs, 8oz egg whites

ericg
04-01-2002, 07:10 AM
Weekend Days 76-77 of Diet

Weekend went good. The weather was fuken awesome!! Dam, makes me widh I still had my bike. Oh well, next summer I will have my HOG!!

Diet was great on Saturday, Sunday was good 1/2 the day, then Easter dinner came along. But it is all good.

ericg
04-01-2002, 07:18 AM
4/1/02 Day 78 of Diet

Dam tired this morning. I think I may have to take a nap after work.

DIET:

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 1c oats
M4= 1can tuna, 1tbsp walnut oil
M5= 3eggs, 10 oz whites
M6= 1.5serv cashews

Sebi
04-01-2002, 08:02 AM
Eric, how long will this rotator thing last? Did the doc say anything? Glad you don't lose your attitude. :thumbup:

ericg
04-01-2002, 08:51 AM
Sebi

A couple of posts up I wrote what my Doc told me.

It is getting better, but I am gonna take it easy this week. Will hit the legs tomorrow though

ericg
04-02-2002, 08:12 AM
4/2/02 Day 79 of Diet

MISC

Shoulder is feeling goo today, just a little bit of sharp pain, no where near what it was before. Although I still can feel the soreness and weakness in the muscles.

I may train legs tonight, not sure yet.

DIET

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 8.5oz sweet pot
M4= 1can tuna, 1tbsp walnut oil
M5= 3 eggs, 8oz whites, .5serv cashews
M6= 1.5serv cashews

ericg
04-03-2002, 07:07 AM
4/3/02 Day 80 of Diet

MISC

I weighed in today at 195lbs )on my new digital readout scale) so this is about a 4lb loss from last week. This is a total of 16.5lbs so far. What sucks is that I havent gone down in my waist measurement at all. THe fat must be dropping of in other places???

DIET

M1= .5can tuna, whey, 3/4c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 9.5z sweet pot
M4= 1can tuna, 1tbsp walnut oil
M5= whey, 9oz sweet pot
M6= 3eggs, 8oz whites

LEGS

BB Squat = 115*10, 165*10, 215*5, 265*5, 165*10 >> Felt good, went up 10lbs on my squat!!!!! Also did that last set with a narrower stance.

Standing calves (each leg) = 70*15 (3)

Weighted Crunches (plates on chest) = 35lbs*30 (3) >>some static work on the last reps.

SLDL's = 115*10, 165*10, 225*10 >> Felt a lot more comfortable with these this week!

Side Bends DB's = 70*12 (3)

Sebi
04-03-2002, 07:44 AM
Originally posted by ericg
Sebi
A couple of posts up I wrote what my Doc told me.
It is getting better, but I am gonna take it easy this week. Will hit the legs tomorrow though

I read it, Eric.

I just wanted to ask, if you or the doc have a clue, how long it will take until you can do upper body training again.

ericg
04-03-2002, 09:27 AM
Sebi

THe shoulder is getting better. The Dr said not to do anything for a couple of days, but I think it will be a couple of weeks. I may try to do some lights upper body work next week. I talked with PowerManDL (thanks Matt!!!) and he gave some pointers on what to do when I start back up.

I am going to add some rear delt work to my back day. I am also going to change my pressing movements to a higher rep scheme and not go to failure for a while. So BB BP will prob look like this: 115*10, 145*10, 165*10*2, 145*10 something like that.

Diet changes

More changes!! On NONtraining days I will add 10g fat (up to 70g) and on training days I will add 15g carbos (215). Everything else will stay the same.

IceRgrrl
04-03-2002, 11:16 AM
Sorry to hear about your shoulder injury, eric :( That can really be a bear...just take your time coming back and be careful...

ericg
04-03-2002, 11:33 AM
Thanks, will take my time for sure. Nice and easy.

Thanks again

ericg
04-04-2002, 11:33 AM
updated 4/3/02 leg work

4/4/02 Day 81 of Diet

DIET

M1= .5can tuna, whey, 1c oats
M2= 1can tuna, 1c oats
M3= 7oz chicken, 9oz sweet pot
M4= 1can tuna, 1tbsp walnut oil
M5= 7oz chicken, 1.5 serv cashews
M6= 3eggs, 8oz whites

ericg
04-05-2002, 11:35 AM
4/5/02 Day 82 of Diet

DIET

M1= .5can tuna, 1serv whey, 1c oats

M2= 1can tuna, 1c oats

M3= 7oz chicken, 9oz sweet potato

M4= 1can tuna, 1tbsp walnut oil

M5= 7oz chicken, 1tbsp dressing

M6= 3eggs, 8oz whites

MISC

Will try and make time to do some intervals this weekend.

ericg
04-08-2002, 07:40 AM
4/6-7/02 Days 83-84 of Diet

MISC

Did some jump rope first thing Saturday morning for about 20 minutes.

DIET

Went good, may have been a touch low in cals. All is well.

ericg
04-08-2002, 07:48 AM
4/8/02 Day 85 of Diet

MISC

Didnt want to go to work this morning, this is usual on a Monday. The construction season is starting up soon, so I may not get to post as much as I used to. :(

DIET

I may have to work out of the office next week. This will suck, it may fuk up my diet. If anyone has suggestions feel free to post!

M1= .5can tuna, 1serv whey, 1c oats

M2= 1can tuna, 1c oats

M3= 7oz chicken, 9 oz sweet potato

M4= 1can tuna, 1tbsp walnut oil

M5 (post train) = 2serv whey, 1c oats

M6= 3 eggs, 8oz whites

TRAINING

I will give PUSH a shot tonight. My shoulder is feeling better. My pressing movements will be light as hell though, I dont want to fuk things up. Will update tomorrow, so keep your eyes pealed.

BB Bench = 60*15, 115*10 (2), 165*6 (2), 115*10 > Felt good, didnt have any pain in my shoulder. The reps were very slow and controlled.

Cubans = 20*15 (2) >May push these to the end next week, no pain though

Seated External Rotation = 10*15 (2) >May push these to the end as well, no pain

BB Military, seated = started to lift 65lbs, these hurt my shoulder, more noticeable when the bar is closer to the neck, i stopped

Tricep Pressdowns = 50*10, 75*10, 90*9 > DAM weak in these, lost some strength for sure :(

Lateral Raises = 15*12, 15*10 felt some pain in the last set so i stopped it short

DB Fly = 15*15 (2) > went very light to see if this would bother me, didnt have any pain, I may add these in to my work.

Pisses me off that I cant do any shoulder work.

Sebi
04-08-2002, 09:30 AM
Glad to hear, Eric!
Back in game!

:thumbup: :) :) :) :) :) :) :) :) :thumbup:

ericg
04-08-2002, 09:31 AM
yup back at it as far as upper goes, hopefully all is well after i train tonight.

Sebi
04-08-2002, 09:34 AM
Take care.

Franco
04-08-2002, 10:15 AM
Hope training goes ok, first sign of anything worrying stop.

ericg
04-08-2002, 11:13 AM
will do, thanks guys!!

ericg
04-09-2002, 11:51 AM
Workout for 4/8/02 is updated

4/9/02 Day 86 of Diet

MISC

Shoulders are sore today, chest is slightly sore. My left shoulder (RC) feels weak, maybe slightly aggravated, not sure.

DIET

M1= .5can tuna, 1serv whey, 1c oats

M2= 1can tuna, 1c oats

M3= 7oz chicken, 9oz sweet potato

M4= 1can tuna, 1tbsp walnut oil

M5 (post train) = 2serv whey, 1c oats

M6= 3eggs, 8oz whites

TRAINING

PULL, later tonight - Wondering how chins will feel on my shoulder, alnong with the other orwing movements. I may add in some rear delt work as well.

Cable Pulldowns = 90*10, 135*6 > just to see if it would hurt, last set was after the chins

Chins = bw*8, 6, 4 > dam strength was good here, i was suprised!!

Seated cable rows = 135*10 (2) >didnt go to failure, took it easy on my shoulder, felt good though

Tbar rows = 115*10, 150*7 > felt ok, weak though

BB shrugs = 180*10, 180*15(2) > had some slight discomfort so i kept it light

EZ bar curls = 70*10, 85*8.5 > strenght went down on these a bit, no too bad

DB bent over rear delts = 15*10, 15*12 > first time i have done them, i went very slow on the movement, no pain, will up the weight next week.

Workout was good, I trained alone so it went by quick.

ericg
04-10-2002, 10:31 AM
4/10/02 Day 87 of Diet

MISC

I weighed in this morning at 193.5lbs, this is a 1-1.5lb loss from last week. So no changes in the diet this week.

Chest is sore today, along with my shoulders. My left one has some tiredness (for lack of better explination), but all is well!!

DIET

M1 = .5can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 9oz sweet potato

M4 = 1can tuna, 1tbsp walnut oil

M5 (post train) = 2serv whey, 1c oats

M6 = 3eggs, 8oz whites

TRAINING

BB Squat = 115*10, 165*10, 215*5, 265*3 :( , 170*10 >> Wasnt comfortable, went down a rep, but could have got it, just didnt feel it. Up 5lbs on that last set with a narrow stance.

Standing calves (each leg) = 70*15 (3)

Weighted Crunches (plates on chest) = 35lbs*30 (3) >>some static work on the last reps.

SLDL's = 115*10, 165*10, 230*10 >> Up 5 lbs from lat week, add 5 more next week!

Side Bends DB's = 70*12 (3)

Sebi
04-10-2002, 09:55 PM
Glad to see, that it seems to be all right with your shoulder. :)
Just be careful with the weights. No need to hurry.

The_Chicken_Daddy
04-11-2002, 07:33 AM
Dude, you'll be 190 before long :)

Good work. Are you recognising yourself becoming leaner in the mirror?

ericg
04-11-2002, 07:43 AM
Originally posted by The_Chicken_Daddy
Dude, you'll be 190 before long :)

Good work. Are you recognising yourself becoming leaner in the mirror?

Ya, cant remember when the last time I was 190!!

It seems that I have become a bit leaner, although my waist doent seem to be shrinking, I hear this is usually one of the last places the fat drops???

Some people have asked me if I was dieting, some have even asked my gf, so this is cool, other people are aware!!

Im about half way there!!!

ericg
04-11-2002, 01:29 PM
4/11/02 Day 88 of Diet

MISC

Dam sore today, just is still a bit sore, lats are very sore, legs are getting there!! Gotta love it!! Fuken nice day out too!!

DIET

M1 = .5can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 9oz sweet potato

M4 = 1can tuna, 1tbsp walnut oil

M5 = 2 eggs, 8oz whites, 1serv cashews

M6 = 1.5 serv cashews >>got home very late, didnt want to cook

TRAINING

None

MonStar1023
04-12-2002, 06:53 AM
Looking good man, pretty detailed. Keep it up!! :D:D

MS

ericg
04-12-2002, 07:03 AM
Thanks man!! Pretty simple diet, I eat almost the same thing every day. Much easier to keep track of thing this way.

ericg
04-12-2002, 01:52 PM
4/12/2002 Day 89 of Diet

MISC

Not much going on, still sore today, just a bit though. Nice day out so thats cool!!

Oh ya my friend is getting hitched tomorow (poor bastard!!). SO tomorrow is a cheat day, gonna have me some wedding cake!

DIET

M1 = .5 can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 8oz sweet potato

M4 = 1can tuna, 1tbsp walnut oil

M5 = 7oz chicken, 1egg, dressing

M6 = 3eggs, 8oz whites

mr_hand
04-12-2002, 02:24 PM
Eric, how much do you weigh? It looks like you cut out carbs later on in the day, maybe thats what I gotta do, cuz I need to drop fat myself.

Jane
04-13-2002, 07:45 AM
Hey eric, congrats on the awesome progress. What are your macro percentages like for this diet? And how many calories is that?

:thumbup:

Franco
04-13-2002, 09:45 AM
Originally posted by ericg
4/12/2002 Day 89 of Diet

MISC



Oh ya my friend is getting hitched tomorow (poor bastard!!). SO tomorrow is a cheat day, gonna have me some wedding cake!



Lol. So what do you have planned for his stag doo>?

ericg
04-15-2002, 08:39 PM
Mr Hand:

Wednesday morning i weighed in at 193.5lbs, from 210lbs

Jane:

Thanks!! I will get some pics up when I am done, then yall can see how much progress I really made!! Diet is as follows:

Training days: 275g protein, 215g carbs, 60g fat = 2500cals (44%pro, 34%carbs, 22% fat)

Nontraining days: 275g protein, 170g carbs, 70g fat = 2410cals (46%P, 28%C, 26%F)

Fran:

Was pretty good, nothing to special, we all went out to the club (was girl review night), the wedding was very fun as well...

ericg
04-15-2002, 08:42 PM
4/13/02 - 4/14/02 Days 90 + 91 of Diet

Weekend went well, the wedding was good on Saturday!! I ate like **** all fuken day. I paid for it Sunday though, I didnt feel so well :( . Im fine now though. I did about 15 minutes or jump rope on Sat morning, and about 20 minutes Sunday.

ericg
04-15-2002, 08:47 PM
4/15/02 Day 92 of Diet

MISC

I had today off form work, Patroits Day!!!

DIET

M1 = .5can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 (post train) = 2serv whey, 1c oats

M4 = 3eggs, 8oz whites

M5 = cashews

>>yes I know Im short on cals, just woke up very very late.

TRAINING

10 minutes of jump rope in the morning

BB Bench = 115*10 (2), 165*9, 165*8, 115*10 > Reps were very slow, had some popping in my left shoulder. I may have to cut back even more on these, or just stop doing them for a bit :(:(

Tricep Pressdowns = 50*10, 75*10, 90*9 >>still weak as hell, these kill my wrists too.

DB Fly = 15*15, 35*10 (2) > dam shoulder started to hurt, will not do these next time

Cubans = 20*15 (2) >>felt OK

Seated External Rotation = 10*15 (2) >>Felt OK

MonStar
04-16-2002, 08:29 AM
I ate like **** all fuken day. I paid for it Sunday though, I didnt feel so well :(.

Haha sh*t sucks I know man. Taking a day of dieting feels good when your gorging yourself with the fattening foods. But after all and all is done you realize how bad it really effects you. :rolleyes::rolleyes:

MS

ericg
04-16-2002, 08:34 AM
LOL so true man!!

Sebi
04-16-2002, 08:38 AM
A way back I only had shoulder soreness when doing DB flyes. Be careful with them.

ericg
04-16-2002, 08:43 AM
Ya no more of those for me, just sucks, feel like im not doing anything productive.

ericg
04-17-2002, 07:54 AM
4/16/2002 Day 93 of Diet

MISC

Taking half day from work!! SOOOO nice out I had too.

But, yeah

DIET

M1 = .5can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 8oz sweet potato

M4 = 2.5serv cachews, over a couple hours of time

M5 = 2eggs, 8oz whites

M6 = 1.5serv cashews

TRAINING

NONE

ericg
04-17-2002, 07:58 AM
4/17/2002 Day 94 of Diet

MISC

I weighed in this morning at 192.5lbs, that is a loss of 1lb from last Wed. Not bad. Total loss of about 17.5lbs.

DIET

M1 = 3oz chicken, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 9oz sweet potato

M4 = 1can tuna, 1tbsp wanut oil

M5 = 2serv cashews

M6 = 2eggs, 8oz whites

TRAINING

Skipped it, worked late, had to check out a condo for vaca later this Summer.

Blood&Iron
04-17-2002, 08:58 AM
Originally posted by ericg

I weighed in this morning at 192.5lbs, that is a loss of 1lb from last Wed. Not bad. Total loss of about 17.5lbs.

Do you know how much of this was fat and how much was muscle, i.e. did you have bf% tested?

ericg
04-17-2002, 12:51 PM
B & I

Nope, I wish i had an accurate way to check. I dont belong to a gym (workout at home), but I do have a set of callipers. I dont have the formula though, nor have i ever performed the pinch test b4. I am taking pics every once in a while, basically using the mirror, and trying not to lose more than 2lbs per week.

ericg
04-19-2002, 07:10 AM
4/18/2002 Day 95 of Diet

DIET

M1 = .5can tuna, 1sev whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 1c oats

M4 = 1can tuna, 1tbsp walnut oil

M5 = 3serv cashews

M6 = 1serv whey, 1serv cashews

>>last two meals sucked, fell asleep on the fuken couch again, didnt feel like cooking eggs. not all too bad though

Sebi
04-19-2002, 07:13 AM
Eric, aren't you overworking?

ericg
04-19-2002, 07:16 AM
4/19/2002 Day 96 of Diet

MISC

I have ben working late these past couple of days and had some shiat to take car of afterwards so I havent trained since Monday :( . I will get some LEGS or PULL in tonight though. Most likey it will be PULL, we shall see.

DIET

M1 = .5can tuna, 1serv whey, 1c oats

M2 = 1can tuna, 1c oats

M3 = 7oz chicken, 1c oats *as you can see i ran out of sweet potato!!

M4 = 1can tuna, 1tbsp walnut oil

M5 (post train) = 2serv whey, 1c oats

M6 = 7oz chicken, dressing, 1egg OR 3eggs, 8oz whites

TRAINING

PULL session is in the 4/23/02 update, check it out!!!!!

ericg
04-22-2002, 12:08 PM
4/20/02 - 4/21/02 Days 97-98 of Diet

Weekend went good.

Went truck shopping with my Pops, so diet was screwey on Saturday. Sunday diet was nice. Didnt do any cardio though :(

ericg
04-22-2002, 12:12 PM
4/22/02 Day 99 of Diet

MISC

Nothing much to say, cept that we may get fuken flurries today?? WTF, was in the 80's last week. Christ.

DIET

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 1can tuna, 1 cup oats

m3 = 1can tuna, 1c oats

m4 = 7oz chicken, 3eggs

m5 = 2serv nuts

m6 = 3eggs, 8oz whites

TRAINING

LEGS later tonight Didnt do legs, fell asleep. No biggie, do them tomorrow

ericg
04-23-2002, 11:31 AM
[b]4/23/02 Day 100 of Diet

MISC

Nothing cept I have a **** load of work to do. Oh ya and I pormise I will update my PULL session on Friday. Like anyone cares.

DIET

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 1can tuna, 1 cup oats

m3 = 7oz chicken, 1c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 1c oats

m6 = 3eggs, 8oz whites

TRAINING

LEGS

BB Squat = 115*10, 165*10, 215*5, 265*5!!, 170*10 >dam personal best!!

Single Calve Raise = 110*15 (3)> felt good

Weighted Crunches (plates on chest) = 35lbs*30, 50*30 (2)

SLDLs = 115*10, 165*10 >took it easy on these today

Side Bends = 80*12

PULL from 4/19/02

Cable Pulldowns = 100*10, 135*10 > last set was after the chins

Chins = bw*8, 6, 4 > No change, not bad though

Seated cable rows = 135*10 (2) >No change, not to failure

Tbar rows = 115*10, 150*10 > felt good

BB shrugs = DID NOT DO, shoulder felt funny after the last time so i skipped them

EZ bar curls = 70*10, 90*7.5 > felt better, strength still down on these, mabe too little rest?

DB bent over rear delts = 25*10, 25*10 > felt ok, not even close to failure

Sebi
04-23-2002, 11:43 AM
Congrats on your 100th day. Great diet.
Keep it up! :thumbup:

Franco
04-23-2002, 03:05 PM
Come on Eric you've come this far with your diet, so keep the training part of the journal updated also

ericg
04-24-2002, 06:42 AM
Has been updated man.......

make sure all of you followers look back and give me some comments. OK !!!!!!

gino
04-24-2002, 01:39 PM
No simple carbs after workouts? How has progress been in the gym while cutting?

ericg
04-24-2002, 02:00 PM
Progress hasnt been too bad.

I have recently been slowed by my left Rotator Cuff and I never really pushed myself hard until early last year or so. The RC thing keeps me from pushing my bench hard, so that sucks. Everything else is progressing, has slowed a bit though.

No simple carbs for me at all, well except for the 2g of sugar in my whey.

Thanks for checking out my journal!!

ericg
04-25-2002, 06:49 AM
4/24/2002 Day 101 of Diet

Make sure ya'll (love saying that) check my past updates for my last two workouts!!

MISC

Knee is a bit sore today, along with my back.

Cant remember what I weighed in this morning at, it was either 191.5 or 192.5, DAMMIT, will check again tomorrow morning.

DIET

m1 = .5can tuna, 1serv whey, 1 oats

m2 = 1can tuna, 1c oats

m3 = 7oz chicken, 1c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 1c oats

m6 = 3eggs, 8oz whites

TRAINING

PUSH

BB Flat Bench = 115*10 (2), 165*10 (2) >Felt a lot better today with my shoulder!! I think its getting back to normal. Reps are slow btw. Oh ya, and NOT to failure

Seated Skullz (no back support) = 40*12, 60*10, 80*12 >First time i have ever done these so im finding my groove!! Not too shabby though. Will add weight next week.

Cuban Rotations = 20*12, 25*15 >added a bit of weight here, finally gonna add some, was scared to b4 because of my rotator.

Seated External Rotations = 10lbs*12, 15lbs*10 >added lbs here as well, this really burns if your form is dead on!! I can tell my external rotators are fuking weak :(

Cable Tricep Pushdowns (for the burn) = 100*6

That is it, sucks not being able to do Laterals, or any Overhead pressing (dam rotator).

The_Chicken_Daddy
04-25-2002, 07:25 AM
Do you have any dipping bars in your house?

ericg
04-25-2002, 07:31 AM
No but im sure I could make some.

Why do you ask???

gino
04-25-2002, 08:02 AM
Originally posted by ericg

No simple carbs for me at all, well except for the 2g of sugar in my whey.


That is a training sin. You are going to bodybuilding hell, and you'll share a cell with the guys who do an hour of intense cardio before weight training. lol

I'd suggest getting some simple carbs after working out - oats won't do much to replenish your glycogen stores. I'm a cutting mofo right now too and I'm getting hella ripped even with my post workout shake that has 100g of carbs - 50 simple/50 complex. The great thing with post workout simple carbs is that your body needs them, so it'll soak them up. Hey it's your choice though and if you're happy with what you're doing, keep doing it. Good luck.

ericg
04-26-2002, 06:47 AM
Gino:

Thanks for the advice, but im gonna stick with what im doing now. I havent had any negatives out of this diet yet so im gonna stick with it.

Again, thanks

ericg
04-26-2002, 06:58 AM
4/25/02 Day 102 of Diet

MISC

Weather dude says we are gonna get up to 6" of fuken snow????

DIET

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 7oz chicken, 1 cup oats

m3 = 1can tuna, 1c oats

m4 (post train) = 1serv whey, 1c oats*

m5 = 1serv whey, 2serv cashews

m6 = 4 eggs**

*Ran out of fuken whey, had to pick some EAS a wally mart, shiat is expensive there.

**Even though i went to wally mart i still forgot to pick up egg whites, dumass

TRAINING

PULL

Cable Pulldowns = 100*10, 135*10 > last set was after the chins

Chins = bw*9, 6, 4.5 > Up one rep on the first set!! Got a half rep on the last set!! Almost got 20 in 3sets.

Seated cable rows = 135*10, 145*10 >Not a PR but last set is up 10lbs from last week.

Tbar rows = 115*10, 160*10 > felt good, Not a PR but up 10lbs on the last set.

BB shrugs = DID NOT DO, shoulder felt funny after the last time so i skipped them

EZ bar curls = 70*10, 90*9.5 > Up 2 reps on the last set, I dont htink this is a PR.

DB bent over rear delts = 25*10, 25*10 > felt ok, not even close to failure

Training Notes

Strength is getting better from my injury/short layoff. Shoulder is feeling much better, but I am still taking it easy espicially on PUSH day.

ericg
04-26-2002, 09:22 AM
4/26/2002 Day 103 of Diet

MISC

First I would like to thank all the responses I got for my training!! *sarcasm*

Dam legs are still a touch sore form Tuesday!! gott love it. Tris are sore, as well as my lats.

Weighed in the morn (cuz I couldnt remember what it reading was on Wed) at 191.5 down 1lbs from last wed (4/17/02) total loss of 18.5 lbs. Happy with this once again.

I will be getting my bodyfat tested this Saturday at 1:45PM, too bad I have never got it tested before to compare :(.

DIET

m1 = .5can tuna, 1serv whey, .75c oats

m2 = 1can tuna, 1c oats

m3 = 7oz chicken, 1c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 = 7oz chicken, 1tbsp dressing, 1egg

m6 = 3eggs, 8oz whites

WEEKEND GOALS

*get BF tested
*keep my diet on track (may have 1-2 cheat meals on Saturday)
*do some jump rope or intervals at least one of the mornings
*take my vitamins
*get some sleep

ericg
04-29-2002, 09:16 AM
4/27 and 4/28/2002 Days 104+105 of Diet

DIET

Went good. Sat i had a couple cheet meals *Olive Garden is fuken YUMMY*. Sunday I had to eat a couple of MET RX Protein Plus bars to supp my meals (I was stuck shopping for hours) but all was well.

TRAINING

No lifting, but I did get in 10 minutes of jump rope Sat morning and Sunday morning I get to do some intervals!! Did a light jog for a warmup and then did some sprint/walks at even distances. This took about 15 minutes. Dam I was tired after this. Lungs were burning.

GOALS

*get BF tested DONE, will post results when i get them, hopefully later today
*keep my diet on track (may have 1-2 cheat meals on Saturday) Good for the most part, did have the half day cheat on Saturday, Sun was healthy
*do some jump rope or intervals at least one of the morningsDid some both days!!
*take my vitamins Check
*get some sleep I guess

ericg
04-29-2002, 12:37 PM
Body fat test results from 4/27/2002

The guy that I had do my test called this morning and told me I was at 17.5%. I expected something in the low 20s, so I guess this is a good thing. I plan on getting it tested once a month or so.

ericg
04-30-2002, 07:03 AM
4/29/2002 Day 106 of Diet

MISC

Not much, legs are a bit sore from intervals on Sunday! Oh ya and I cannot believe it snowed here for the past couple of days. Its almost May.

DIET

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 1can tuna, 1c oats

m3 = 7oz chicken, 1c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 1c oats

m6 = 3 whole eggs, 8oz whites

TRAINING

BB Flat Bench = 115*10 (2), 165*10 (2), 115*10 >>Not to failure at all, reps were slow, still babying my shoulder.

Seated Skullz (no back support) = 60*10, 90*6.5, 60*15 >> felt good, more weight on last set next week.

Cubans = 25lbs * 15 (2) >>Rotator work

Seated External Rotations = 15lbs*13, 15lbs*15 >>this is each arm, like always. just more rotator work.

TRAINING NOTES

VERY short session, no shoulder work so it is VERY short. Everything felt great today. No popping when I do the BB Bench so thats a plus :) . I think I will add some lbs on the last set of 165 for my bench next week.

I cannot wait until I can get some shoulder in.

Blood&Iron
05-01-2002, 06:57 AM
Originally posted by ericg
Body fat test results from 4/27/2002

The guy that I had do my test called this morning and told me I was at 17.5%. I expected something in the low 20s, so I guess this is a good thing.
Congratulations.

You mentioned you had to wait for the results. Did you have some fancy, accurate test done or what?

the doc
05-01-2002, 06:58 AM
dunk tank?

ericg
05-01-2002, 07:36 AM
Originally posted by Blood&Iron

Congratulations.

You mentioned you had to wait for the results. Did you have some fancy, accurate test done or what?

Nope nothing fancy, just calipers. Not sure why I had to wait. I think the guy that did it was agbout to head out so he just wrote the numbers down.

Thanks though !!!

It was a bit weird though. He did a 4 point test: Abdominal, THigh, Tricep, and Suprailiac?? I am not sure of a test that checks these 4 points?

Thanks agian, you too Doc (just for posting)

ericg
05-01-2002, 07:40 AM
4/30/2002 Day 107 of Diet

MISC

Nothing much to say today, was a lazy day though. Didnt do a fuken thing, rained all dam day.

DIET

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 1can tuna, 1c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 1can tuna, 1tbsp walnut oil

m5 = 2serv cashews

m6 = 3eggs, 8oz whites

TRAINING

NONE

ericg
05-02-2002, 06:51 AM
5/1/2002 Day 108 of Diet

MISC

Weighed in this morn at 192 lbs, this is a .5lb gain from last week.

Weather is finally nice out today, weather dude is prediction a nice weekend as well.

DIET

Changes

I am taking 15g of carbs out on my training days bringing it down to 195 (from 210). So the totals now look like this:

Training: 275g Protein, 195g Carbos, 60g Fat
Non-training: 275g Protein, 175g Carbos, 70g Fat

m1 = .5can tuna, 1serv whey, 1c oats

m2 = 1can tuna, 1c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 1can tuna, 1.5tsp walnut oil, 1serv cashews

m5 (post train) = 2serv whey, .75c oats

m6 = 3eggs, 8oz whites

TRAINING

Chins = BW*9, 7, 5, 4.5 > My best total so far over 3 sets (first three is 21!!) I took out pulldowns and did an extra set of chins.

Seated Cable Rows = 135*10, 145*10 > Stayed the same this week, will alternate progression between these and Tbars.

Tbar Rows (homemade style) = 115*10, 165*10 > Felt good, up 10lbs from last week, still not a PR though.

Standing EZ Bar Curls = 70*10, 95*7 +2!! half reps > felt good, prob ad 5 more lbs just for the fuk of it next week!!

Bent Over Rear Delt Raise = 25lbs*10 (2) > felt good, will up this next week, just the last set.

Looked back in my journal and noticed my Curl is a PR!

ericg
05-03-2002, 09:28 AM
5/2/2002 Day 109 of Diet

MISC

Another rainy day :( . The weather dudes better be right about this coming weekend being nice.

DIET

m1 = 1can tuna, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 6oz steak (eye of round), 1serv chashews

m5 (post train) = 2serv whey, 7/8c oats

m6 = 3eggs, 8oz whites

TRAINING

LEGS

BB Squat = 115*10, 165*10, 225*4, 270*3!!, 195*10 >dam personal best again, the set w/270 wasnt to failure, had no spotter and i dont have a rack, prob could have made one more!!

Single Calve Raise = 95*15 (3)> felt good, awesome form

Weighted Crunches (plates on chest) = 50lbs*30 (3)

SLDLs = 115*10, 165*10, 235*8!! >getting better

Side Bends DB = 75*10

Chris Rodgers
05-03-2002, 09:38 AM
Good job on the squats and stiffies!!!

ericg
05-03-2002, 09:40 AM
Thanks man, its getting there.

Goes to show that ignoring your lower body will make it fall behind very quickly. Never again.

ericg
05-03-2002, 11:58 AM
5/3/2002 Day 110 of Diet

DIET

m1 = 1can tuna, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 6oz steak (eye of round), 1serv cashews

m5 = 3eggs, 8oz whites

m6 = cashews

Weekend Goals

1. Keep diet on track (1-2 cheat meals on Sat??).

2. Do some intervals and/or jump rope both mornings.

3. Get some good sleep.

4. Wash my car inside and out.

ericg
05-06-2002, 06:59 AM
5/4/02 and 5/5/02 Days 111 + 112

Weekend Goals

1. Keep diet on track (1-2 cheat meals on Sat??).- Sunday was on track 100% perfect. Saturday was a total cheat day :(

2. Do some intervals and/or jump rope both mornings. - Didnt do any cardio on Saturday. Sunday I did about 20minutes of intervals and also went for an hour long walk with my GF

3. Get some good sleep. - Not too bad, couls have been better

4. Wash my car inside and out. - DONE, looking good too

MISC

I think Im hitting a rut with my diet. Could be due to a couple of things, course its too soon to say for sure that I am in a rut. My point is, I am starting to do a bit of reading on ECA stacks and all that shiat. I may add it in within the next couple of weeks, depending on how the next week or two goes.

Weekend was very nice, lots of sun, was great. My gal and I played some mini golf on Sat, and we went out to eat and all that good stuff. Oh ya I had some New Castle Brown Ale (import bottle) from Uno's, wasnt too bad, just though you blokes out there would enjoy that.

Another thing, we were eating at Uno's and 10 HUGE guys walked in, 8-10 wearing Chuck Taylors!!. So I knew they were PLers. They had some shirts that were from Conn. (I think, dammit I knew I should have written it down) and others had some Maine State PLing bla bla bla. Dam I wish I could remember the name of the city in Conn. Oh well they were HUGE and all talking about there lifts and ****, they seemed pretty cool.

The_Chicken_Daddy
05-06-2002, 07:38 AM
Newcy broon = ace.

ericg
05-07-2002, 02:00 PM
5/6/2002 Day 113 of Diet

MISC

I will be working out in the field these next couple of weeks so my journal may be a little slow in getting updated. I have a lot of inspection work to do, at least it gives me a chance to work on my farmers tan!!!! ;)

DIET

m1 = .5can tuna, 1serc whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 6oz steak(eye of round), 1serv cashews

m5 (post train) = 2serv whey, 7/8c oats

m6 = 3eggs, 8oz whites

TRAINING

BB Flat Bench = 115*10, 165*10 *3sets, 115*10 >>Not to failure at all, reps were slow, still babying my shoulder.

Seated Skullz (no back support) = 60*10, 90*5.5, 70*13 >> felt good down one rep though on heavy set. I think it is from the extra set of bench and less rest between sets, more weight on last set next week.

Cubans = 25lbs * 15 *2sets >>Rotator work

Seated External Rotations = 15lbs*12, 15lbs*12 >>this is each arm, like always. just more rotator work.

ericg
05-08-2002, 06:39 AM
5/7/2002 Day 114 of Diet

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 7/8c oats

m4 = 1can tuna, 1tsp walnut oil, 1serv cashews

m5 (post train) = 2serv whey, 8oz sweet potato

m6 = 2eggs, 8oz whites, .5serv cashews

TRAINING

Chins = BW*9, 7, 6.5, 4.5 > My best total so far over 3 sets (first three is 22.5!!)

Seated Cable Rows = 135*10, 145*10 > Getting new pulleyes on my gym so im waiting untill I install them to up this.

Tbar Rows (homemade style) = 115*10, 165*12 > Felt good, up 2 reps from last week.

Standing EZ Bar Curls = 70*10, 95*6+2 assisted > felt good, down a rep from last week though??

Bent Over Rear Delt Raise = 25lbs*10 (2) > felt good

ericg
05-09-2002, 07:06 AM
5/8/2002 Day 115 of Diet

MISC

Weighed in this morn at 192.5lbs, gained another .5lb this past week. Hopefully it muscle and/or water. Not going to make any diet changes, but I will start doing a bit more cardio.

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 1can tuna, 1tsp walnut oil, peanuts

m5 (post cardio) = 2serv whey, 3/4c oats

m6 = 2eggs, 8oz whites, 1serv cashews

CARDIO

Did 5 sets of intervals (sprint/fast walk), and another 5minutes of jogging.

My lung capacity sucks, my lower back gets tight when I sprint, life is great!!

ericg
05-10-2002, 09:40 AM
5/9/2002 Day 116 of Diet

MISC

Dam joints feel like they are taking a beating from running and lifting. My body must not be used to the running. I think I am going to get some Now Glucosamine / Chondroitin and MSM.

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 8oz sweet potato

m4 = 1 can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 7/8c oats

m6 = 2eggs, 8oz whites, 1serv cashews

TRAINING

LEGS

BB Squat = 115*10, 165*10, 225*3, 270*4!!, 200*10 >up one rep with the 270, up 5lbs on the last 10 rep set! getting there.

Single Calve Raise = 95*15 * 3sets> felt good, awesome form

Weighted Crunches (plates on chest) = 50lbs*30 *3 sets >think i might try cable crunches next week??

SLDLs = 115*10, 165*10, 235*10!! > up 2 reps from last week

Side Bends DB = 75*12 * 2sets

ericg
05-11-2002, 08:41 PM
5/10/2002 Day 117 of Diet

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 1can tuna, 8oz sweet potato

m4 = 3eggs, 8oz whites

m5 = 7oz chicken, 2tbsp dressing, 1egg, TONS of greens

m6 = 2serv cashews

Franco
05-12-2002, 08:40 AM
Nice squat and sldl you got there big guy!!!

ericg
05-13-2002, 10:35 AM
Thanks Fran!!

Weekend - 5/11 + 12/2002 Days 118 + 119 of Diet

Diet was perfect ALL weekend !!!! Didnt do any cardio though.

MonStar
05-14-2002, 07:48 AM
BB Squat = 115*10, 165*10, 225*3, 270*4!!, 200*10

Nice squat bro!! Awesome strength looking good as usual. Keep it up seriously.

Diet was perfect ALL weekend !!!!

Thats always good man, diets are tough to stick to on the weekends hehe. Good work bro.

MS

ericg
05-14-2002, 11:44 AM
5/13/2002 Day 120 of Diet

DIET

m1 = .5can tuna, 1serc whey, 3/4c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 7/8c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 7/8c oats

m6 = 2eggs, 8oz whites, 1serv cashews

TRAINING

BB Flat Bench = 115*10, 165*10 *3sets, 115*10 >>Not to failure at all, reps were slow, Dam shoulders were VERY tired today, felt a bit of pain on some of the reps?

Seated Skullz (no back support) = 60*10, 90*6+1, 75*12+1 >> Felt great, up one rep with the heavy set and added some lbs to the last set.

Cubans = 25lbs * 15 *2sets >>Rotator work, dam shoulder were VERY sore.

Seated External Rotations = 15lbs*12, 15lbs*12 >>this is each arm, like always. Again, this for some reason took a lot out of me, may be due to the lack of overhead pressing / front & side delt work??

ericg
05-15-2002, 10:35 AM
5/14/2002 Day 121 of Diet

MISC

Picked up my first pair of Chuck Taylors!!. Will be givin them a go on leg day!

For some reason it feels like my body is falling apart. My right knew and hip is bothering me?? I have some tightness in my lower right side of my back? This kinda sucks. I think I may change up my leg training a bit. Either do heavy (5RM) squats every other week or chage to a 10RM for squats and progress from there. Not sure if this will help anything. Dam I thought my shoulders are bad, seems like its my entire body. It could be from the introduction of cardio and the high impact? I should be used to it though, since i am an active basketball/football pickup game player.

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 7oz sweet potato

m4 = 1can tuna, 1tbsp walnut oil

m5 = 2serv cashews

m6 = 3eggs, 8oz whites, .5serv cashews

ericg
05-16-2002, 10:26 AM
5/15/2002 Day 122 of Diet

MISC

Weighed in this morning at 190 lost 2.5lbs from last week, 20total

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 7/8c oats

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 7/8c oats

m6 = 3eggs, 8oz whites

TRAINING

Chins = BW*10, 7.5, 7.5, 5.5 > My best total so far!! First time I have done 10 as well!!

Seated Cable Rows = 135*10, 155*12 > Tied a PR here. Still dont have the new puleyes on yet.

Tbar Rows (homemade style) = 115*10, 165*10 > Felt good

Standing EZ Bar Curls = 70*10, 95*5 > felt good

Bent Over Rear Delt Raise = 25lbs*10, 25*12 > felt good

Overall it was a great session!!

ericg
05-21-2002, 03:14 PM
Dam,

I have been unable to get to a computer lately. Im doing some out of office work this week and late last week. Diet has been perfect the entire time!! I did have a cheat day on Saturday the 18th, first one in 14 days!

I think i may have some time tomorrow to give a full update and also post my training from late last week and this weeks.

rookiebldr
05-21-2002, 10:23 PM
:thumbup: on the interview, great reading. Well done on the diet. I find it tough when I'm not in my regular routine.

:) :)

ericg
05-22-2002, 06:51 AM
Thanks man!!

Ya I thought it was going to be tough, I just made sure I had enough food and ate most of it cold. Its not too bad , and it keeps me on track! Thanks again man!

ericg
05-23-2002, 08:38 AM
5/22/2002 Day 129 of Diet

MISC

Weighed in this morn at 188, lost 2lbs since last week and 22 total. Also seems like I am coming down with something :(. Still will train tonight though, maybe just alergies?

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 1can tuna, 7oz sweet potato

m4 = 1can tuna, 1tbsp walnut oil

m5 (post train) = 2serv whey, 7/8c oats

m6 = 3eggs, 8oz whites

TRAINING

Chins = BW*10, 7, 6, 5.5 > No change here.

Seated Cable Rows = DND

Tbar Rows (homemade style) = 115*10, 170*7, 150*7 > Felt good

Standing EZ Bar Curls = 70*10, 90*6.5 > felt good

Bent Over Rear Delt Raise = 25lbs*12, 25*12 > felt good

OK session.

PUSH session from earlier this week

BB Flat Bench = 115*10, 165*10 *3sets, 115*10 >>Not to failure at all, reps were slow. Concentrated on form. felt good

Seated Overhead BB press (no support) = 65*10, 85*10 >>felt good, this is the first time i have done these in a while, seems as though my shoulders are getting better, will take it slow though.

Seated Skullz (no back support) = 60*10, 90*7, 80*11+1 >> Felt great, up one rep with the heavy set and added some lbs to the last set.

Cubans = 25lbs * 12 *2sets >>Rotator work, felt ok

Seated External Rotations = 15lbs*12, 15lbs*12 >>this is each arm, like always. felt good

ericg
05-24-2002, 07:45 AM
5/23/2002 Day 130 of Diet

MISC

I am skipping legs this week. I feel like ****, fuken colds SUCK. Will hit the weights hard Mon or Tues, depending on health.

DIET

m1 = .5can tuna, 1serv whey, 7/8c oats

m2 = 1can tuna, 7/8c oats

m3 = 7oz chicken, 7oz sweet potato

m4 = 1can tuna, 1tbsp ffree/sugar free dressing, 1tbsp olive oil, lots of salad greens

m5 = 1.5serv cashews

m6 = 3eggs, 8oz whites, 1tbsp ffree/sugar free dressing, lots of salad greens

Sebi
05-24-2002, 08:01 AM
Illness sucks. Hope, you get better soon.

BTW what's DND? Denied?

ericg
05-24-2002, 08:09 AM
DND = Did Not Do, lol

Ya hopefully I get over this quick, things have been going well lately. Will make sure i get my vitamins and drink lots of water.

Sebi
05-24-2002, 08:12 AM
Right attitude. :thumbup:
Keep it up!

ericg
05-30-2002, 09:44 AM
Workouts and diet is going great. Feeling better now. Still working out of the office though. I weighed in this morning at 186lbs. Will update in full when I get more time, but for now everything is dead on!!

The_Chicken_Daddy
05-30-2002, 09:46 AM
Eric, you are the f*cking man! :thumbup:

Franco
05-30-2002, 11:10 AM
Excellent work man

ericg
06-06-2002, 07:13 AM
Thanks for the compliments guys!!

Well just another quick update:

I am finaly back in the office for a week or two, although I am swamped with inside work now. I will be going back out in the next week or two. I will also be working on Saturdays:(. The money will be good though!!

Anyways, I took some more pictures on Tuesday (6/4/02) at 185.5lbs.

Diet is still dead on!! Training has been going good!! I cant wait till my workload gets down a bit.

ericg
07-15-2002, 07:15 AM
Hey everyone, been WAY TOO FUKEN LONG since i have been here. I got off track for a bit, but i am back at it now. I checked my weight last week and I was at 177lbs. My strength has gone down a bit though :(

Last week my diet was on, i mean dead on. This weekend I ate what i wanted to, but didnt pig out. Back at it again today and for the remainder of the week.

I am either going to do legs or push tonight, see how i feel.

Franco
07-15-2002, 07:18 AM
Hey Eric, good to see you around again.

I'll speak to you on MSN soon if your around:)

ericg
07-15-2002, 07:21 AM
Cool man! Today I should be in the office all day, but I am back on the road tomorrow and the rest of the week.

The_Chicken_Daddy
07-15-2002, 10:30 AM
Good luck with it again, Eric. :)

ericg
08-06-2002, 09:25 AM
BUMP for me....work and life have been a bit busy.

Eating good today though, and plan on hitting back/bis tonight.

The_Chicken_Daddy
08-06-2002, 09:53 AM
Rip it up, eric.

ericg
08-13-2002, 06:49 AM
Did PULL on Sunday, keep forgetting my notes at home, but I will post everything when i get there here.

Diet has been decent as well. The first meal of the day sucks arse compared to what i was eating before. Everything after that is spot on, a bit low in cals though. This is what it looks like, from late last week into this week....

M1 = JUNK (cereal w/milk)
M2 = 3/4c oats, can tuna
M3 = same as M2
M4 = eggs and additional whites
M5 = cashews and some protein

like i said my diet sucks compared to what i was doing before but is decent from the past couple of months, im slowly getting it back on track now.

My weight is down to 175lbs

IceRgrrl
08-13-2002, 06:54 AM
Get back at it, eric...this journal needs some regular updates ;)

Hope that work and life get out of the way for you for a little bit...

ericg
08-14-2002, 09:54 AM
Had my first PUSH session in well over a month, dam that was WEAK....really sucks, but its expected.

Diet was ok-good as well

M1 = junk (cereal and wilk)
M2 = can tuna, 3/4c oats
M3 = same as M2
M4 = 2 servings of whey, one w/milk...ya ya i know
M5 = 5 whole eggs

BennettBoy
08-15-2002, 02:16 PM
ericg, how much weight are you trying to lose? And how many calories are you intaking daily? It don't look like alot.

ericg
08-15-2002, 02:25 PM
Well, its kinda a long story......

If you have the time and look back to the beginning of the journal you will see that i started out at about 210lbs at about 25%BF or so. I am now down to about 175lbs and i would say 14%BF.

As far as cals go, i know i am not taking in enough. About 2.5 months ago I was hitting on all cylinders as far as diet and training went, and my cal intake was allowing me to lose about 1-2lbs per week, and was approx 2000-2200 cals per day.

Some personal shiat in my life came up with work and some other stuff so i got shut down for a while. Right before I stopped the diet I was at about 185lbs, so the 10lbs in between is probably more muscle thananything :( , anyways, i am slowly getting back on track with everything.

As far as how much do i want to lose, i want to get a 6 pak, without losing much muscle mass.

If you get the time, and need something to make you sleepy....take a look back from the beginning, i kept very good track of my progress.

ericg
08-16-2002, 08:16 AM
Well its been a loooooong time since I posted any of my workouts. I am very sad to say that I AM SOOO WEAK compared to before I got off track. It really sucks. If you guys have the time, look back and compare my previous lifts with the ones im posting now....

8/11/2002

TRAINING

Chins = BW*10, 6, 5, 5

DB BO Row = 55*10 3 sets > just started these, trying to get form down since I have never done them.

Standing EZ Bar Curls = 70*10, 70*8 :(

8/13/2002 PUSH session from earlier this week

BB Flat Bench = 115*10, 165*6 *3sets >>Not to failure at all, no spotter, reps were slow. :(

Seated Overhead BB press (no back support) = 65*10, 85*8 :(

Seated Skullz (no back support) = 60*10, 60*10 >> WOW these are down BIG TIME :( :(

Cubans = 20lbs * 12 *2sets >>Rotator work, felt ok

Lateral Raises, arms fully extended, slow reps = 10lbs*12, 10lbs*12 :(

And the biggest upset is about to come, LEG DAY :(

8/15/02

Squat = 115*10, 145*10 :( :( - its not that i couldnt put up more weight, but my legs felt like i just ran a marathon? WTF is going on??? Quads, hammys, arse, everything was sore tired and shaky after the first fuken set of squats???:help: :help: :help: :help: :( :(

ES-22
08-16-2002, 10:08 AM
Keep at it bro' you'll be at top form in no time.

The_Chicken_Daddy
08-16-2002, 12:15 PM
I agree, i think you'll make up the lost strength in no time providing you stick with it consistently. :)

Blood&Iron
08-16-2002, 12:58 PM
One more voice for the choir.

I'm sure you'll be back at your old poundages in no more than a month or two at most.

The_Chicken_Daddy
08-16-2002, 01:00 PM
Originally posted by Blood&amp;Iron
One more voice for the choir.



Sing those high C's, baby!


Ahhhhhhhhhhhhhhhhhhhh!!!!!!!!!!!

ericg
08-16-2002, 01:44 PM
Thanks guys!!

All I can do is keep at it, was just a bit discouraging.