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lilmase1153
01-19-2006, 03:10 AM
Well this is my third attempt at a journal and I told myself I would not start another one unless I was serious and had my diet and training in check. Well my diet is really good but my training when it comes to weights is not what it should be but its because I am in search of a gym much closer to where I live and work. Life is good and family is getting better and is my number one priority now, Training comes second and since my little bro and nephews are young and have a 9pm bedtime I get night's to train :)..

My stats are in my sig my diet is as follows

2 cups cooked brown rice
12oz can pure white albacore tuna
2Grams EFAs
rest of my cals are in whey protein shakes
Total cals roughly 1400kcals a day

Training once in a good gym will go to a somewhat modified 5x5, mixed with not really crossfit just kinda my own intense training. As of now I train with my wieght bench in my room doing a full body no rest 25 minute w/o M-W-F.


Wendsday 1/18/06
Tonights training I took my 100lbs pre-loaded bar to the football field and started at one goal line. From the goal line I did 10 lunges with the 100lbs barbell on my back stopped and did 10 squats with the 100lbs barbell still on my back. I did this for 200 yards up the field and back down the field. I had to stop there as my left knee tendon could not keep warm and was getting really tight.

So i decided to do a clean and press followed by a jog around the whole football field. I did 5 total sets and 15 reps per set on the clean and press with the 100lbs bb

Thoughts
I really like the lunges mixed with squats it really tears my legs apart, the clean and press I like but I rather do a 100 yard sprint(like sprint to the 50 yard line do a quick shuffle and sprint right back) in between than a light jog. Hopefully my tendon will strengthen back up where it used to be. Tomorrow I work 11 hours soo the only training I will be getting will be late and will most likely be abs and maybe some jogging to get my tendons used to the pounding they will be recieving..

brickt.
01-19-2006, 03:26 AM
So the diet's like a psmf with higher cals and *some* carbs? When/if I ever cut, I'd probably do something similar as the normal PSFM can go to hell.

Hope the life and lifting stuff all go well.

lilmase1153
01-19-2006, 03:33 AM
yeah basically I took my maintence cals which is roughly 2000-2200 kcals and cut it down to 1400kcals and form there I just eat whatever it takes. (of course mostly good food) I use brown rice and tuna since its fast and easy and I know the calorie content but I switch it up sometimes to like tuna with some light mayo and crush up some saltine crackers (good as hell btw)

I just dont like no carb diets even though they work you have to be careful coming off of them or else you will gain back that weight very quickly.

Oh thanks btw :thumbup:

getfit
01-19-2006, 04:21 AM
welcome back to jounal land masey, good luck :)

Silverback
01-19-2006, 04:38 AM
Good luck with the new journal mase,

Cals seem real low, but if thats what works for you then go for it!

Strength is inspirational for you weight, squats not far off 2 1/2 x bodyweight :strong:

Will look forward to how you progress? any weight your shooting for?

Anthony
01-19-2006, 04:57 AM
Sounds like a brutal workout masaroni! Good to see you keeping a journal again.

Coke
01-19-2006, 05:03 AM
Wish you the best always...nothing is like seeing MaseyMase on the case!!

lilmase1153
01-20-2006, 12:27 PM
GF- Thank you darling

Big-andy- Thanks bro, yeah the cals are a bit low but its working so I dont wanna mess with anything just yet. Well man I cant move wieght like that anymore, maybe soon but its been a while since training has been solid. Im shooting for 155-160 when all is said and done.

Atown- It was pretty brutal man and it was inspired by you. Thanks for the inspiration Anthony

CoKe- I dont know about me being on the case but who knows :)

lilmase1153
01-20-2006, 12:33 PM
Active recovery Thursday 1/19/06


flat bb press
135x15
135x15
135x15

Bw squats BW=176
BWx50
BWx50
BWx50

Cardio
20 minute light jog around the football field

Thoughts
I am very sore still and more than I would have imagined, but its all gravy Im still gonna hit the weights tonight and see what happens. I think im gonna increase my cals to maintence which is rougly 2k cals just so I can recover a little faster, In fact I tihnk im gonna hit maintence cals the day after my own CF type of w/o since it kicked my ass. Till tonight when I will be posting my w/o

KevinStarke
01-20-2006, 12:34 PM
Hell yah Mase, lookin foward to seein some big numbers from a fellow little guy.

Mik
01-20-2006, 12:40 PM
Those lunges/squats look brutal! Owie.

TTT
01-20-2006, 12:59 PM
Good to see you posting again Mase!
Good luck with your goals. Which BF% do you think you'll be at at 150-160?

Guido
01-20-2006, 01:14 PM
Awesomez d00d, L0LZ!!!OMG!!11WTF!ONE!!

Sorry, digressing into 12-year-old AOLer mode.

Good to see you back, man. I'm interested in this Crossfitty-like training you're doing. I was thinking about perhaps adding some GPP/Xfit stuff into my training at some point (after my meet in April). Anyway, good luck with attaining whatever your new goals may be.

getfit
01-20-2006, 01:15 PM
nice masey, looking forward to seeing you in March

Chubrock
01-20-2006, 01:38 PM
Damn man, just saw you had a new journal. You gotta love throwing in some Crossfit inspired stuff. Really gives you a great workout. Keep everything up and you'll be golden bro.

Pup
01-21-2006, 07:15 AM
Are you running that modified-PSMF as a straight deficit type of diet or have you timed in some refeeds?

...the crossfit aspect seems cool, i have to look into this as another means of cardio.

lilmase1153
01-21-2006, 11:17 AM
Kstarke- Me too bro, but it may be a while before I move anything half decent.

mik- they were brutal and I am still paying for it.. But I got another orund of them tonight

3T- If i am not 10% or sub 10 by that weight than I failed..

Gman- yeah its not exactly xfit but it was inspired by it and it works..

GF- I am gonna be lean and mean come march ..

Drew- Thats the trick, sticking with it can be just as hard..

Pup- its not really a PSMF cause I do get in carbs just all very low GI carbs. I didnt list it but when I mean whey shakes its not always a whey only shake I take some MRPs. But no no planned refeeds, I am eating good food and food I like to eat so IM gonna keep on going till I feel the need to switch it up. Shoot I started at 188 the beginning of this month and I am down to 176 as of this morning..

lilmase1153
01-21-2006, 11:20 AM
Thoughts
Well I did another upper body curcuit lastnight but I did not get a chance to jog, but that may be a good thing since I am doing my xfit type thing again. I am not gonna list my upper body circuit but thats just cause its all very light weight and meant for fat burning not really muscle building.. I will start posting #s as soon as I get in a real gym.. Diet last night was spot on and this morning I am 176 again for the 3rd time so that means its not just a water weight type of thing.. Yeah me

Bruteman
01-21-2006, 11:48 PM
Didn't notice the new journal. Hope you can get back into a gym soon and start moving some real iron again. You're doing very well with what you got in the meantime though. :thumbup:

galileo
01-22-2006, 12:34 AM
Good luck Mase!

tigo
01-22-2006, 03:07 AM
welcome back man and a very interesting workout.. i'll be sure to follow :thumbup:

Canadian Crippler
01-22-2006, 01:32 PM
If we're counting inches, looks like I'll be counting a lot higher than you. ;)

Sorry, but you know I had to rip you a bit on that one haha. Everything looks great man, no way I could lunge with 100lbs for that distance. Are you taking care of those youngins now or something?

Coke
01-23-2006, 12:00 PM
The lightweight circuit training should do the trick for now and keep you hungrier for what is ahead, meanwhile you can pimp these facilities with 2 weeks passes and what not, lol - :D ...good deal on keying into a workable diet plan.

Guido
01-23-2006, 03:06 PM
Hey, Masey. You going to the Ahnold? I was thinking about it but the wifey's not too keen. If you're going I'll definitely find a way, though. You're one of the people on here that I just have to meet. :)

Stumprrp
01-23-2006, 03:50 PM
glad your back bro!

Stackattack
01-23-2006, 05:38 PM
Good to see you getting back into it mase. I know i've said it before, but 150-160 @ 10% @ 5'2" is monstruous.

lilmase1153
01-24-2006, 12:37 AM
Brute- Thanks man I cant wait to get in a real gym..

Xian- Thanks buddy

Albanator- INtresting indeed, and its very painful

Cripp- Inches isnt all that matters :) , Yeah my sister and I have custody over my lil bro so Im working like a mad man ( 60 hours a week) and than any free time I have before 9pm is all to that little guy. But its all for a good cause

CoKe- Im just trying to look yoked like you son

Gman- that is an amazing compliment, Thakn you I would very much like to meet you as well.. And yes I still plan on going to the ASC but like I siad the only thing that would keep me here is if my fam needs me

Stump- Im glad to be back

stacker- Its good to see you around mate, Yeah It is still pretty big but the hard part is getting there first :(

lilmase1153
01-24-2006, 12:39 AM
Thoughts
Well I did another circuit today but I didnt do much on chest since I will be training with my old lifting partner tomorrow.. Thats LittleJake for you who dont know, Anyways more good news I found a gym and its right across the street from my work and only 3 miles from my house. Its a 24hour fitness and it is Fing nice.. Good deal to no sign up fee and only 21 a month.. Thanks to everyone for the motivation I cant wait to meet my goals and than be proud to post some pis of me all Ripped up

Mik
01-24-2006, 07:23 AM
Those pics should be up soon with all this crazy circuit shiat! ;)

KevinStarke
01-24-2006, 07:25 AM
Hell yah man good find on that gym, your progress will be quick moving.

Chubrock
01-24-2006, 07:30 AM
Awesome bro. Good things like that (the gym) happen to good people, and you are a fine person man. I commend you for everything you've done with your family situation. If you ever need anything man, you know you just have to get up with me.

Coke
01-24-2006, 08:21 AM
Awesome bro. Good things like that (the gym) happen to good people, and you are a fine person man. I commend you for everything you've done with your family situation. If you ever need anything man, you know you just have to get up with me.

Get at me too Mase, anytime - you're one of the finer bros here!!...you'll clean house at the new facility.

Pup
01-24-2006, 08:46 AM
Rippedness is teh r0xorz...get er done M-dizzle

lilmase1153
01-24-2006, 08:57 PM
Mik- I hope so bro, I am not dieting cause I like to ;)

Kstarke- Hopefully bro, but form the looks of todays w/o I dont think so :(

Drew- Your an awesome person yourself bro, I know in time everything will work itself out but for now I just gotta pay my dues and keep my head up. It makes it easier having my family here always being sooo wonderful and encouraging

CoKe- Much love right back atcha my man, One day we will meet up and really tear some iron up..

Pup- LMAO you sound like a hot 14 year old girl...

lilmase1153
01-24-2006, 09:05 PM
Chest

Flat bb bench
135x15
135x15 end of wu
225x6+2 Depressing :(
185x8
185x8
205x6+1

Db incline SS db incline fly
70x8 SS 30x8
70x8 SS 30x8
70x8 SS 30x8
70x8 SS 30x8

Machine flyes
160x10
160x10
160x10 OMG my chest felt like it was going to burst

Cardio
15 minutes on the Eliptical

Thoughts
Man what a welcome back to the gym this w/o was. I'm glad it was with Jake or else I would not have had the balls to test my strength on 225. Even though it was depressing I was surprised the first 4 felt soo easy but than reality hit and the last 2 were shaky and than I did 2 6 second negatives.. This training was more hyperthrophy but its all in my game plan. I plan on building back up my muscle endurance over the next 4-6 weeks and than start on a modified 5x5. I figure than I may even be done cutting and I wont be in a calorie deficit.. time to go lay down and rest before cardio round 2

getfit
01-24-2006, 09:55 PM
every session counts for me masey. Nice work

Coke
01-25-2006, 05:37 AM
Fine rebounding effort there MaseyMase - ;)...it's great to see you get the ball rolling this way.

Mik
01-25-2006, 07:10 AM
2 things.........

-your bench is strong for being weak
-cardio is teh devil
Nice work mase!

lilmase1153
01-25-2006, 11:53 AM
GF -this one not only counts but it hurts too

CoKe- yeah I honestly expected this w/o to suck even more, So I cant really complain

Mik- eh I mean 225 is not light weight by any means but compared to what i used to lift. I mean I used to hit 225x10 on incline bench

Thoughts
I got in a short session of cardio lastnight just some warm ups with jogging and than 5 100 yard sprints. But all that bouncing of my sore boobies got to me and I called it quits.. Man I am sooooo sore today its a little funny but it hurts.. Oh the joys of lifting

Mik
01-25-2006, 12:06 PM
[B] But all that bouncing of my sore boobies got to me and I called it quits..

LOL! Did you take a vid in slow motion with Chariots of Fire in the background?

MM
01-25-2006, 12:12 PM
Just keep it up, Mase. You know how the game is played.

Pup
01-25-2006, 06:51 PM
a hot 14 year old girl...that hurts mase

Chubrock
01-25-2006, 07:08 PM
Bitch, quit your complainin about 225. You know what I'd give to bench 225 for solid reps.....neither do I, but I'm sure it'd be a lot.

Bruteman
01-27-2006, 05:07 AM
Nice return to the weights bro'. You just need to get use to using the heavy weights again. It'll come back quickly.

Anthony
01-27-2006, 05:28 AM
It was nice of you to only use Jake's warmup weight on bench so he didn't have to switch the plates around too much. :p

Coke
01-27-2006, 05:44 AM
Let us see some more stuff Mase, don't be thinking you can be slack either dude...you've come this far, keep on it.

Stumprrp
01-27-2006, 05:51 AM
you will rise to the top again mase man, keep at it, you must be pretty ripped right now at 170!

lilmase1153
01-27-2006, 06:58 AM
Mik- Ohhh you dont wanna see this vid man, but to answer your question. Yes I did :)

MM- oh yeah man I know, thats why im soo depressed :(

Pup- At least I said hot ;) Come on Robby rob you know I got nothing but love man

Chubrock- It can be done man, and even for how much I whine I am glad I still have some strength

Brute- I dont have crazy regenerative powers like you my friend. I may only be 21 but I feel like im 61

Atown- For once im almost speechless, Thanks for the motivation Ahole

CoKe- I love this man, Thanks man I am gonna stick with it I just get side tracked posting bro

Stump- Alas Im no where near ripped. I am much leaner but last time I was working out I was 195ish with about 10lbs more muscle. Now im just a bit leaner fat wise but deff not as big muscle wise..

Thoughts
I did a sissy leg session lastnight and some cardio but I did not post it. The leg session was really light cause my core is all lit up and I didnt wanna overdo anything. Basically I did squats with 135 and in between sets I didnt rest i did bw lunges aroundthe free weight area.. Cardio was eliptical 20 mins.. Today I feel good and will be getting in some back work but Im thinking about doing bo rows, cleans- clean and strict press, maybe starting up Pullups... I dont know but I wanna stick to more of a compound movement with a low rep scheme and than do hypertrophy with assistance work like laterals , flyes, curls, leg extensions/curls.. Anyone think this is a good way to start

Anthony
01-27-2006, 07:48 AM
If you were actually weak, I wouldn't make fun. No more sooking, little guy. :D

lilmase1153
01-27-2006, 08:00 AM
You say that now :( :mad: :confused:

lilmase1153
01-27-2006, 09:37 PM
Quick w/o post

Back

bo bb row
135x10
135x10 end wu
155x8
155x8
185x8 Not as heavy as I thought it might be

lat pull
135x6
135x6
150x6
150x6
175x6

random ab work and than got a real bad ab cramp soI ended it there..

Thoughts
I need some sleep and I have my mothers funeral to attend tomorrow morning so it should be a trying day.. I will finally get some closure adn get to say my final good bye.. till tomorrow mates

Stackattack
01-27-2006, 10:23 PM
Damn mase. Once again, my condolences . Stay strong man.

Coke
01-28-2006, 08:01 AM
The weights being used don't matter, as long as you're getting some sessions in...the best to you always Mase.

Anthony
01-28-2006, 08:12 AM
Keep your chin up bro.

Mik
01-28-2006, 08:17 AM
I wish you all the best in getting through these trying times mase.

galileo
01-28-2006, 02:19 PM
I'm very sorry to hear about your loss Mase. I'll keep your family in my thoughts.

getfit
01-28-2006, 02:28 PM
i wish you all the best masey, from the bottom of my heart :) be strong hon, i know it's hard, this is very sad

cphafner
01-28-2006, 02:38 PM
Mase, sorry to hear about your mother. Stay strong man.

Stumprrp
01-28-2006, 03:54 PM
keep pushin hard man nice back day

lilmase1153
01-28-2006, 06:34 PM
First I would just like to thank my WBB family for being there for me when I need it most.. I know I've said it before I just want everyone to know how much it means to me..

Thoughts
Well I got to say my final good byes today, Ya know I have been pretty good through all of this what with my lil bro and work taking up most if not all of my free time. I never really had a chance to realize taht shes not coming back. As soon as soon as I saw them lowering her down it just clicked and than thoughts of me getting married or my brother graduating or getting his drivers liscense and knowing she wont be there to get to see all these great things that are soon to come.. Its hard but having a journal and being able to express my thoughts here is honestly therpeutic for me .. I feel soo drained right now, but I have this urge to just go to the gym and pour my soul into the only thing that has been a constant and thats The Iron.....

lilmase1153
01-31-2006, 12:44 AM
Chest

flat bb bench
135x10
135x10 end of wu
185x8
205x6
225x6 all reps felt pretty easy

incline dn bench
70x8
70x8
75x8
80x8 felt solid

machine fly
165x8
165x8
165x8

Delts

db laterals
20x10
25x10
25x10
25x10

db shrugs
70x10
70x10
70x10

Cardio

treadmill
15 mins incline walking
cals 165

Thoughts
Man tonight felt awesome nothing was tooo hard but just right.. I am easing my way back into delts as I dont wanna over do them just yet and just the laterals had me burning like a mofo.. I trained with one of my room mates and I must say i am pretty impressed, He only weighs 130 and hit 225 for a single. My goal is for him to hit 275 for a single in 6 weeks, hopefully he will stay with it.. Anyways I gotta be up early so im gonna post in yalls journals real quick than be off to bed

getfit
01-31-2006, 01:09 AM
nice masey, that's quite an impressive number your roomie pulled off :)

Bruteman
01-31-2006, 04:54 AM
Love those kind of workouts. Nothing better than feeling in the groove with it all.

KevinStarke
01-31-2006, 05:10 AM
Great workout man, you can put up 275 for a single in a few weeks max trust.

Coke
01-31-2006, 05:14 AM
Nice session, I like doing my chest with delts but without traps though - it's a good split imo.

Anthony
01-31-2006, 05:16 AM
Awesome work masaroni. Second chest workout and already it feels easier for you. Your strength is coming back fast!

Pup
01-31-2006, 07:01 AM
Tight session bro...you are putting up some good numbers during a diet...awesome job.

Mik
01-31-2006, 07:24 AM
Nice work mase! Your strength seems to be coming back quick. What's your plan to get your roomie up 25 lbs in 6 weeks? Inquiring minds wanna know. And, can you do that for me? ;)

lilmase1153
01-31-2006, 05:14 PM
GF- yeah for his weight I was very surprised

brute- things are looking up man

Kstarke- yeah for me no more than 3 weeks adn I guarantee 275. but for my friend i have a 6 week plan..

CoKe- yeah I didnt mean to put them together but it just happened

Atown- Hopefully it keeps on going man, last thing I need is road blocks

Pup- yeah im suprised 1400kcals and im recovering pretty decent now

MiK- for my roomie he used to lift a few years ago and was once able to hit 245x2, Well he hit 225x1 yesterday and is now 130 soaking wet. Im just having him do a couple wu and than a 8-6-6-4 rep scheme. progressing in weight each set, I figure 6 weeks of solid training and I can easily get him up to his old pr and maybe even 265-275 range for a single..

Thoughts
Well my ulcer is going nuts again but aside from there I feel awesome, I am somewhat sore but am primed for a nice back w/o tonight. Today diet has been great but I did treat myself to subway and had an oven roasted chicken breast.. I love those, anywyas I may take a nap before hitting the gym but it should be a promising w/o

lilmase1153
01-31-2006, 06:05 PM
Almost forgot I am heading up to vegas this weekend, its short notice but my sister is taking my boys up north to go camping with some of her friends and theres no room for me.. so she said I could have the weekend off and go have fun, and fun I shall have. This is what I need even though I will not be drinking (most likely anyways) it will be awesome


Whos down to go

Stackattack
01-31-2006, 07:20 PM
Nice sesh there mase. I wouldn't mind a 275 bench. Wheres my 6 week plan huh?






:D

lilmase1153
02-01-2006, 12:32 AM
I got a 6 week plan for you stack, its called being a man :D

just joshin your taters mate

lilmase1153
02-01-2006, 12:35 AM
Back

cable low row
130x12
130x12 end of warmup
160x8
175x8
190x6
205x6 felt pretty darned good

lat pull
130x8
145x8
160x6 SS 100x8 These were ss with cable pull overs and I must say its a great pump
160x6 SS 100x8

Cardio

treadmill
20 mins incline walking
157 cals burned
1 mile walked

Anthony
02-01-2006, 03:36 AM
Damn bro, you're coming back with a vengence. I was half expecting you to take it easy while you got back into things ... looks like you're kicking some ass though.

Mik
02-01-2006, 07:17 AM
Nice work mase. Have fun in Vegas. Can you put $100,000.00 on black for me. I'll send you the cash.......honest.

KevinStarke
02-01-2006, 07:28 AM
Great lookin back session mase.

galileo
02-01-2006, 07:48 AM
Excellent sessions.

I think you should use your MySpace avatar on here.

Coke
02-01-2006, 08:22 AM
Fine work Mase, including the supersets and cardio.

Guido
02-01-2006, 10:44 AM
Woopin dat azz, masey. Maseroni, the San Francisco treat!

Oh yeah, nice back and bench work, too. And give props to your roomie for me, too. Those are really impressive numbers for someone his size, especially when considering it's all Raw, too (I'm assuming).

Chubrock
02-01-2006, 11:11 AM
Nice session Franco. Way to get some good work in. Enjoy that vacation bro, you deserve it.

TTT
02-01-2006, 04:48 PM
Have a good one Mase. If I was down there, I'd definitely hit up the casinos with you... :D

MM
02-01-2006, 05:51 PM
Nice session man -- have a good trip. ;)

getfit
02-01-2006, 07:01 PM
have fun in Vegas masey, next trip is ours ;)

lilmase1153
02-02-2006, 01:08 AM
Atown- Come on now ant you know I have a goal to shoot for and your not making it any easier on me.. ;)

Mik- yeah I will put it on black and by black I mean in my pocket :D but feel free to send a check

Kstarke- Heyyyyy!!!!!!

xian- its not site appropriate :( I love looking at that thing

CoKe- thank you coke my good man

Gman- thanks man, oh and yes its all raw I told him about bench shirts and all that adn he gave me a look letting me know he has no idea what PLing equipment was..

Drew- I feel guilty by going to vegas bro, I know I shouldnt but for some reason I do.. I will do my best to unwind a bit though

3T- Oh we will one day, do they have casinos in canada?

MM- lets just say who cant have fun with a 3midget stripper orgy

GF- You know it gurly, I am way more excited for the ASC adn cant wait..

lilmase1153
02-02-2006, 01:13 AM
Thoughts
Well tonight was a rest day but I had planned on doing some cardio but I fell asleep for about 4 hours. I guess thats some pretty good cardio since my nose is a little stuffy my body had to work a little harder to breathe expending more calories.. anyways diet has been good but mostly liquid since I dont really crave food anymore but my stomach also gets some Gnarly pains from the ulcer without solid food.. So today was pretty much solid food all around and tomorrow should be as well. Weight is sitting at 176 adn its almost depressing but I am noticeably leaner but I dont see how its possible for me to recomp if im only taking in 1400kcals a day. thats about 70% of maintnence plus all the w/os and cardio, it just doesnt make any sense. Oh well I will give it a couple more days and if by next week I dont see a significant change I will drop cals by about a hundred or up cardio to 5 40 min sessions a week..

tigo
02-02-2006, 01:49 AM
holy.. 1400 calories O_O
and still having nice lifts
nice!

Spartan936
02-02-2006, 02:13 AM
Hey, I read through the journal and I just wanted to say that you definitely got heart, not to mention enviable lifts. Keep it up. :cool:

lilmase1153
02-03-2006, 01:34 AM
albanator- yeah sometimes I forget im on low cals

spartan- welcome to my journal bro, adn thanks for the support it means a lot

lilmase1153
02-03-2006, 01:40 AM
crap house leg w/o I dont even wanna post but oh well..

Legs

squat
45x20
135x10
135x10
135x10 my Fn knee would not warm up and was hurting soooo bad
185x10
185x10 ok done on squats

leg press
3ppsx8
4ppsx8
5ppsx8 ok my knee felt a lot better on these but I was getting some serious quad cramps out of nowhere

leg extensions
135x8
135x8 and my knee was killing me quads are done

standing single leg curl these are demoralizing
45x R10, L10
45x R10, L10
45x R10, L10
45x R10, L10

cardio

eliptical
20 mins
216 cals burned

thoughts
Sooo dissapointed its not even funny, my quads were not only cramping soo bad I wanted to quit my right knee was sooo tight it felt like it was gonna pop.. I stretched it and warmed it up for seriously over 20 mins and still it hurt.. Aside from all of that the weight felt light as hell I think I could have hit 315 for some reps had my knee not felt like it was gonna just snap, crackle, and pop.. This just means I will have to start doing daily stretches which I should be doing anyways but im kinda lazy when it comes to that.. Next leg w/o I will do my best to not dissapoint and really hammer my legs

getfit
02-03-2006, 02:03 AM
every session counts masey, as i have to be patient and drop weight more then 50% what i usually do, it still counts, as long we're still going to the gym all is well :)

Coke
02-03-2006, 05:49 AM
Nice attempt to make things happen bro, next time you will own for sure on leg day.

Anthony
02-03-2006, 06:34 AM
We all have off days, don't let it get you down bro. You're still putting up great numbers for the amount of calories you're eating! 1400! You'll disappear if you keep them that low. :p And don't forget you had a bit of a lay off ... you gotta build back up!

Mik
02-03-2006, 07:05 AM
We all have those days mase. Hey that rhymes!
At least you got in the gym. Next leg day you'll smoke 3 plates!

KevinStarke
02-03-2006, 07:53 AM
Good workout mase and sorry to hear about the knee problem. Soon as it heals up your'll big hittin 3 and 4 plates no prob.

lilmase1153
02-07-2006, 01:28 AM
GF- your darn skippy

CoKe- I hope your right big guy

Atown- I agree but you know how it is when it comes to one's own performance. Nothing is ever good enough

MiK- Ohhhh you wanna have a rap battle do you? Im gonna have to get crippy in here to tear some ish up

Kstarke- Well once im done cutting and I can start actually eating I will be tearing some #s up

Thoughts
Holy hell this weekend was Fing crazy, First off friday night I ended up stayin in T-town since it was one of my friends 21st birthday and we partied till 4 in the morning. so I was tired as hell since I had to wake up at 7am so I could drive my happy ass 5 hours to vegas, I took a quick cat nap as soon as we checked in and was off to the strip. Oh boy what a trip we pulled sooo much ass it was ridiculous, like no joke it wasnt even a game usually I have to bring my A-game but for some reason girls were just flocking to us. For everyone's info no I did not sleep with any of these girls, just a little touchy feely and got jerked in the bathroom.. Soo I was cool but my friend hit up 2 chicks in the same night and they were 8/10s easily.. I think we ended up staying out till 7am and than had to wake up at 10:30am for check out, so yeah I am stilll tired as hell as I had to be up early for work this morning and I have to wake up early again tomorrow.. Oh yeah all of that and I didnt have one drink, I am very proud of myself..

Whoa this whole paragraph made no sense I need some sleep :(

lilmase1153
02-07-2006, 01:35 AM
I played Bball before the w/o for about 30 mins

Chest

flat bb press
135x15
135x10 end of wu
185x8
205x8
225x6
230x4

incline db bench
70x8
70x8
75x8
80x8

delts

db shoulder press SS db laterals
60x8 SS 25x8
60x8 SS 25x8
60x8 SS 25x8
60x8 SS 25x8

cardio

Eliptical
10 mins
117 cals burned

thoughts
strength sucked but I am running on very very little sleep and a horrible diet. I am off to bed and hopefully tomorrow night I can get some good sleep and FOOD!!!!!!!

KevinStarke
02-07-2006, 05:21 AM
Great pressing mase strength is moving along.

Silverback
02-07-2006, 05:28 AM
Nice chest and shoulder work mase, can't get over how your keeping your strength so high. While so low on food.

Are you doing any form of refeed? or keeping it straight diet?

Keep it up, becuase whatever your doing is retaining strength which is always good :)

Coke
02-07-2006, 05:31 AM
Good delt supersets, fine work on the bb flat bench and db incline...nice cardio before and after the session.

Mik
02-07-2006, 08:46 AM
Great chest day slut!

getfit
02-07-2006, 08:48 AM
oh, shoulder press SS with laterals oh the burn! nice masey

Chubrock
02-07-2006, 09:05 AM
Great workout Franco, especially considering the weekend you had haha. Great job pullin some strange on your trip haha.

Guido
02-07-2006, 10:56 AM
Dang man it sounds like you had a great time in Vegass!!! (NOT a typo!). Guess that place just has a magical effect on people. Don't worry about the lifts man. The partying and lack of sleep and food will do that but the important thing is you're having fun and making memories!

TTT
02-07-2006, 02:48 PM
Nice workouts, you dirty little midget player :D

Anthony
02-07-2006, 04:57 PM
Pressing looks pretty strong to me - quit your bitchin! :p

lilmase1153
02-08-2006, 01:00 AM
Kstarke- thank you kind sir

Bandy- no man no planned refeed or anything I just go with the flow, If I feel I need more cals I up it slightly with more low GI carbs and keep fats and protein the same.. my strength is not too bad but my weight is stagnant :(

CoKe- yeah it was a killer day all around mang

mik- Thanks you little whore you :D

GF- you know me, I enjoy a good burn from time to time

drew- the trip was needed badly bro, but now its back to work adn back to being a family man

Gman- your darn tooting

3T- Ohhh stop it :blushes:

Atown- you sir suck, everytime I feel like im making progress I look at your tar and get depressed.. but than it motivates me sooo in a round about way thank you

lilmase1153
02-08-2006, 01:07 AM
back

bb bo row
135x10
135x10 end of wu
185x8
185x8
195x6
205x6 reps felt nice and easy

HS high row weight is per side
90x8,8
100x8,8
115x8,8
125x8,8 again reps were good and got a great stretch at the end of each rep

hang cleans
135x3
135x3
135x3

cardio

eliptical
45 mins
535 cals burned

thoughts
Good w/o even though I am still tired as hell my food intake was much much better, which made for decent strength.. my back is super pumped adn I cant wait for the DOMS I know that sounds weird but I miss it.. anyways cardio tonight was insane I didnt plan on doing 45 mins but somehow it just happened and I saw I burned 535 cals and was like whoa.. I like sticking around the 20 min area for cardio as I dont wanna over do it and get too catabolic.. Alrighty folks thats all till manana

Silverback
02-08-2006, 02:37 AM
Great workout mase, great strength on the bb rows :)

As for the diet, forget the scale man, go by how you feel and look, take measurements. Because by the sounds of what your doing i would be extremely surprised if there wasnt any fat loss going on. Most likely some recomp.

Nice work with the cardio, 45mins is like a sweet spot i reckon, any less and your selling short anymore and it gets boring as!

Bruteman
02-08-2006, 04:41 AM
D@mn! I need me a trip like that. Glad you had a good time.

I agree with you, Anthony's avatar is depressing and motivating at the same time.

Coke
02-08-2006, 05:06 AM
Sweet back workout Mase, got plenty of cardio in too on the elliptical machine - good job man.

Pup
02-08-2006, 06:50 AM
Cardio is hell...nice session Mase.

Mik
02-08-2006, 06:58 AM
Nice rowing mase!

KevinStarke
02-08-2006, 08:09 AM
Awesome rowing man.

lilmase1153
02-08-2006, 07:00 PM
BigA- thanks bro, I dont know if I can recomp at such low cals I dont think its possible to gain lbm.. but who knows man I am certainly no guru

brute- I say I hold him down and you punch him right in his stomach till he tells us his secrets.. what do you think?

CoKe- you know I can always count on a couple of things in my life and CoKe you are one of them, always with the encouragement even if I do forget or dont have time to post in your journal I can always count on something postive from my man from the north west.. thanks bro

Puppy- thanks buddy

Mik- thanks mate ;)

Kstarke- tank you kindly young man :D

thoughts
Just woke up from a little nap and damn I am looking pretty lean, I even got some comments from people saying I look much thinner in my face but bigger in my chest and legs (I was in my underwear per usual thats why they commented on my legs) so im pretty happy. I would like to see the scale move since thats my goal is to get to 160 whether I have to lose lbm to get there or not. I am just not as athletic as I would like to be being in the 170s and its too much stress on my joints and ligaments at this weight...

Mik
02-09-2006, 07:37 AM
Sounds like you're doing all the right things mase. Good work mate.

KevinStarke
02-09-2006, 07:38 AM
Hell yah man you'll be Kevin sized in no time.

Guido
02-09-2006, 09:38 AM
I think you're the first person I've ever heard of that actually likes DOMS!

Yet somehow, I understand...

Chubrock
02-09-2006, 10:32 AM
Seems like you've got a good idea of exactly what ya want. Workouts seem to still be going great. Those were some nice rows. Even at 160 something, at midget height, I mean you're height, you'll be pretty big. Keep it up bro.

Mik
02-09-2006, 10:35 AM
Hell yah man you'll be Kevin sized in no time.


I think all that KD's gone to his head.........he's now referring to himself in the third person.

KevinStarke
02-09-2006, 10:43 AM
:ninja:

Stackattack
02-09-2006, 03:35 PM
Nice rowing there mase.

Anthony
02-09-2006, 03:45 PM
Awesome rowing masaroni! You must be making progress if people are commenting!

lilmase1153
02-12-2006, 11:41 PM
Mik- Only time will tell bro

Kstarke- Hmmm thats not a bad idea :)

Gman- you totally know what I mean, I mean its not a great indicator to a great w/o but for me it feels like home.. Its hard to explain bro but I doo miss it

Drew- you keep talking smack and I may have to go down there and show you some crazy mexican midget wrestling :D

Mik- its cool hes just a mindless powerlifter :p

Kstarke- Keeeyaahhhhhhh!!!!!!!!!

Stack- thanks mate

Atown- just give me what your taking or trade me some muscle for some of my fat.. come on you know you want tooo

lilmase1153
02-12-2006, 11:46 PM
2-11-06 saturday

Legs

squats
45x20
135x15
135x15
185x10
225x8 ****!!!!!!!!!! ok my knee still hurts why I dont know

bb lunge
135x10,10
135x10,10 this was much better but pretty difficult. I dont see how brute can do over 200lbs on a lunge

SlDls
135x15
135x15
185x10
185x10
225x10
225x10 wow my hammies were tore up after this

thoughts
I also did random bicep movements but I will not list it cause I hate training biceps.. wow my hamstring doms are apparent and I suspect it to be worse tomorrow and I honestly cant wait tooo walk like a duck tomorrow.. anyways I am shopping some diets around right now I need something a little quicker than just low cals I feel like im making progress but its coming too slow I mean i can deal with 1-1.5lbs a week but its been 2 weeks and ive barely lost 1lbs.. something needs to change or I need to up cardio or start weight training more frequent and more of a circuit style training.. Anyone have any input feel free

getfit
02-13-2006, 01:59 AM
225x10 on sldl's wow masey!

how many calories are you taking in?

Silverback
02-13-2006, 03:09 AM
Killer work on the legs mase!

List the biceps! everyone knows you need to work zee bicheps to get huge muscles! :D

Same as getfit, whats the intake like? still around 1,400? Maybe your sleep walking and raiding the fridge or driving to the Golden Arches? lol

Coke
02-13-2006, 05:18 AM
Salute to Bruteman's lunges, lol - holding yours down well though, I liked the entire leg session...hope the knee clears. It's probably better to lose weight slower anyways, I'm sure you'll tweak this situation somehow - good luck.

Guido
02-13-2006, 10:47 AM
You're young bro...plenty of time to let that knee rehab and lose some more lbs. I know what you mean about the joint stress. I feel it much more now that I'm 200lbs than when I was 145. Do move quite as quickly either. Some well placed cardio and GPP should fix that in time, however.

lilmase1153
02-14-2006, 01:50 AM
GF- 1400kcals still hun, Although I think I may have been in the 1500 range on friday since we celebrated my sisters birthday..

silverback- Biceps are for gurls :D , yeah man im still taking in 1400kcals although I have a change coming soon I just need to stock up on some choice items and than I will let everyone in on it

CoKe- Yeah I dont see how brute does it, it is just sooo damn hard. You rock Coke

Gman- yeah Gman it deff is tough and even 160 @ 5'2 is still kinda big but I would like to maintain some good size while being somewhat athletic.. and hopefully my knee will rebound once again and than I can hopefully be dunking a 9foot hoop once more..

lilmase1153
02-14-2006, 01:57 AM
Chest

db incline
60x12
65x12 end of wu
75x8
85x8
95x8 I crushed this
100x6 ok it got a little heavy but still felt solid

machine fly these were all 4 sec reps
165x8
165x8
165x8
165x8

delts

db shoulder press SS db lateral
60x8 SS 25x8
60x8 SS 25x8
60x8 SS 25x8

bb upright row
70x8
70x8
70x8
70x8

triceps
165x8
165x8
165x8
195x12 eh I figured why not do the rack and I did

thoughts
w/o felt awesome I felt totally pumped the entire w/o and just had a good time training with some friends.. This w/o was done in 1 hour and was pretty intense.. Weight is still stagnant as of this morning but I think I have come up with a diet plan although it is based off of what im doing now since i do not want to do no carb since its only a quick fix and rather do something i can continue to stick with in the long haul it is gonna be based off of a 40/40/20 on non w/o days and a 45/35/20 on w/o days.. cals will be 1500kcals on w/o days and 1400kcals on non w/o days.. All I need now is to time when and how much each meal will be, it should not take longer than a week to come up with soo look out for some big chanages folks and some more intense w/os to come..

Silverback
02-14-2006, 02:50 AM
GF- 1400kcals still hun, Although I think I may have been in the 1500 range on friday since we celebrated my sisters birthday..

lmao! what did you do? snort a line of Birthday cake?!

Nice workout chest and shoulders both look strong, my only thought is that maybe too heavy and too many reps on the wu's?

http://www.ironaddicts.com/forums/showthread.php?t=3314

I use this as a guideline and found it helped me to lift more, interesting read nonetheless :)

getfit
02-14-2006, 02:52 AM
excellent masey

a little gift for you :)

Coke
02-14-2006, 05:52 AM
Riding high on those db incline presses dude - great push session overall!!

Pup
02-14-2006, 06:16 AM
Nice session Mase...i still don't know how you run on 1400kcal everyday.

Chubrock
02-14-2006, 07:20 AM
Hell yea Mase. Great DB Inclines. You're almost holding your bodyweight in each hand there hahaha.

KevinStarke
02-14-2006, 07:22 AM
Awesome pressing man, 100's on incline DB is solid.

Wikked1
02-14-2006, 08:22 AM
Great session mase!
1500 Cals? yikes,I'm getting hungry just thinking like that! I'm outta' here!

-TIM-
02-14-2006, 09:57 AM
Hell of a workout Mase.

lilmase1153
02-14-2006, 11:55 AM
SB- Nice article bro I really like that, I usually follow somethin similar to that when I max but as for the kinda warmups I am doing now its more of really slow like 4 sec reps focusing on the stretch to get the blood flowing.. Im not looking for huge poundages no more I just want to look good and if im pressing 40s but looking like a greek god I could care less :)

GF- that is a seriously cute pic, thanks soo much darling

CoKe- Im trying man, I am trying

Pup- nutrient timing bro, I drag ass 60% of the day but I get teh cals when I need em most to make the most out of my gym time.. But I divised a nice little diet that shall bump things up and hopefully I can just run with it

chubs- that will be the day when my fat ass can hold my bw in each hand

Kstarke- Awww your just saying that arent you :)

Wikked- 1400kcals fool get it right :D

Tim- thank you kind sir it did feel pretty darned good..

thoughts
Holy geeze im sore as F'ing hell already, but theres no rest for the weary and I have a back w/o to get too today.. I may try and squeeze it in before work today or I may just go later tonight it all depends on my food intake and how much of a panzy I am.. thanks again to everyone for your continued support you all really have no idea how much it means

Patz
02-14-2006, 12:12 PM
Just found this..subscription in..lol

Good to see you doing what you can with what you have, and raising your brother! That's in inspiration to us all, man..truly..

you still working toward playing basketball?

lilmase1153
02-14-2006, 12:25 PM
thanks elwood I really appreciate that, and sadly but no I am not working trying to play ball no more I just dont have the time no more.. Also you need to take a certain ammount of credit hours in school to be elegible to play any sport and that would take all my time away from my boys.. Its ok though I still train like its for a sport and focus on power rather than size. ya know I dont mind being a weekend warrior, I guess only time will tell where life takes me..

Shark
02-14-2006, 12:29 PM
Did you think I wasn't going to find this journal? Now. You. Die.

lilmase1153
02-14-2006, 12:34 PM
Damn it!!!!! who spilled the beans huh come on I know one you snitched me out and now look what you did. Uhhhh idiots


Bring it russow :shoot:

Stumprrp
02-14-2006, 01:40 PM
the strength is coming back mase man, you could dunk a 9 ft hoop? SHEET FOO.

galileo
02-14-2006, 01:56 PM
Excellent db inclines. I'm jealous.

Severed Ties
02-15-2006, 12:42 PM
Getting strong Mase keep it up.

Ry

Shark
02-15-2006, 11:22 PM
Looking strong bro! Damn your short range of motion.

lilmase1153
02-16-2006, 03:31 AM
stump- I USED too be able to dunk a 9 footer but its been sometime now.. maybe when im 160 I might be able to once more.. I can still touch it though

Xian- awww your just saying that :)

ST- Eh comapred to you im just a child :D

Russow- Ohh dont give me that excuse you pussy ;)

lilmase1153
02-16-2006, 03:44 AM
Back

deadlift
135x6
135x6
225x4
275x4
295x4
315x4 PR I have never done this many reps with 315 before and my grip held out wonderfully

cable low row SS lat pull
160x8 SS 135x8
160x8 SS 135x8
160x8 SS 135x8

Cardio
about an hour of Bball where I whopped and I mean whopped these dudes ass, like I could not make a layup to save my life but I was stroking on these fools.. Overall Im still pimpN and I dont even play no more

thoughts
Oh man I am pretty happy with this, I know it doesnt seem like a lot bu for those who know me they know my grip strength blows but I tell you I had death grip on this one.. I even locked out my 4th reps and held it for 10 secs and still no problem.. anyways its late and I need some sleep as I have to be up early tomorrow... C ya

KevinStarke
02-16-2006, 05:22 AM
Congrats on the deadlift PR man glad to hear your grip was strong during them. You have a bench and squat max but whats your deadlift max?

Coke
02-16-2006, 05:27 AM
Them guys ain't got a chance with you on the court, lol - nice job out there and with the deads, good superset too.

Guido
02-16-2006, 07:24 AM
Kick ass deads man.

I LOVE the pic of hugging midgets that gf sent you, BTW. :D

P.S. I don't even know if I could dunk a 9 ft. hoop, and I have 6 inches on you!

Pup
02-16-2006, 07:31 AM
Nice pulling Mase :)

Anthony
02-16-2006, 07:33 AM
**** man, I get slack on checking out journals and you go all ape **** setting PRs! Nice!!

Mik
02-16-2006, 08:03 AM
Nice pullin' foo!

Chubrock
02-16-2006, 08:11 AM
Damn bro, great job on the pullin. I have a weak grip as well, so as my deads move up, I hope my grip strength follows suit.

Wikked1
02-16-2006, 01:35 PM
grats on the DL PR :thumbup: I know exactly how you feel about grip,funny thing is somdays I've got a pitbull grip other days it's crap! At any rate nice pullin!

Canadian Crippler
02-16-2006, 02:28 PM
Wicked DL man, I just did that a couple sessions ago. Looks like we got some comp now eh :D

Stackattack
02-16-2006, 04:05 PM
wow awesome deadlifting there mase.

lilmase1153
02-16-2006, 04:23 PM
Kstarke- Ummm promise not too laugh but my dead max is well ummm pathetic.. My all time max is like 335 or 345 not too sure which one but it was with straps cause at the time I could barely hold 315.. Im sure to pass this next time I try and dead..

CoKe- yeah man but to sound big headed but im ****ing good at basketball and its sad that I see these guys play everynight and I dont play anymore and I still go in and dominate.. I will always wonder how good I could be if I fully applied myself.. Oh well

Gman- I bet you could dunk a 9' easily man, especially with the way you squat.. One of my strenths is very good body control and jump technique, I swear I went from grabbing a 9' to dunking it in a week after learning how to properly jump..

Pup- Thanks buddy, I hope to make some respectable #s soon on those

Atown- your the **** buddy and dont you forget that.. :)

Mik- thanks mate

Drew- grip has always been my weaklink, hopefully that is no more and I can start to put up some respectable #s

Wikked- Hopefully my grip holds up and continues to get better

Cripp- you smoke me on deads but I will have fun trying to catch up ;)

stack- thanks buddy it felt awesome

thoughts
Ya know its kinda weird how I have lost all this strength and here I am now with stronger grip than ever.. It just does not make any sense what so ever, but I am not complaining cause at least something is going in the right direction for me.. On another note my lower back is pretty darned sore I am happy I hit the hot tub before I left the gym lastnight I think that really helped out a lot.. Well tonights an off night but I believe I am going in for some cardio or maybe even some basketball who knows maybe I can whop some more ass :D

Stumprrp
02-16-2006, 05:29 PM
strong deads big mase, basketball is so much fun.

KevinStarke
02-16-2006, 07:49 PM
You'll crush it man, I dont know how long your arms are but its definitelly rough on tree stumps. Unless of course your one of those gorilla arm guys.

galileo
02-16-2006, 08:13 PM
Less basketball, more insulting Kevin.

Patz
02-18-2006, 04:37 PM
I wish my gym had a gym..lol

I loves me some bball!

KevinStarke
02-18-2006, 04:44 PM
Less basketball, more insulting Kevin.

:lurk: :ninja:

lilmase1153
02-21-2006, 01:20 AM
Stump- Basketball used to be my life, I love this game :D

Kstarke- well for me being 5'2 Ive got a 5'5 wing span..

Xian- will do captain catcher

elwood- sniff sniff, do I smell a challenge :p

lilmase1153
02-21-2006, 01:33 AM
Diet No carb day
p/277 c/12 f/15 = 1291kcals

bench

flat bb bench
45x10
135x6
155x6
185x3
205x1
225x1
245x1
275x1 **** yeah, oh and this was with a 3 sec pause :D
225x6
135x20 triceps officially dead

incline bb press
95x8
145x8
165x8
185x8

machine fly
165x8
165x8
165x8
165x8

thoughts
Well 275 felt great it was a struggle to lock out but I can guaran****intee this was comp legal.. Ohh man I am on day 2 of my no carb thing I know I said I was not gonna do something like this but I need something to kickstart my fat loss once more.. I figure 6 days of psmf style diet than a medium carb load followed by 2 low carb (body weight in carbs) and than i can go back on my normal restricted cals.. I am just not happy with my progress even though I weighed in at 174 this morning I just dont want to wait 10 more weeks to get down to 160 I know I can do it sooner so I am going too.. Oh and I worked out with my roommate again and he weighed in at 132 before our workout and hit 235 with a pause tonight. I am very proud of him normally he temps but tonight he gave it his all.. I am soo proud

getfit
02-21-2006, 01:36 AM
excellent work masey for you and your rooomate :)

tigo
02-21-2006, 02:57 AM
very nice 275 lift there mase

Coke
02-21-2006, 05:15 AM
Well deserved and major props on your flat bench pr bro.

KevinStarke
02-21-2006, 05:21 AM
Hell yah man congrats on the 275 thats awesome.

Anthony
02-21-2006, 05:23 AM
I told you your strength would come back fast! 275! Whooo!!

Stumprrp
02-21-2006, 05:30 AM
sick bench mase, and wow thats sick 132 and 235 how tall is he? my friend is 5'5 125 and hit a 180 x 2 good times.

Chubrock
02-21-2006, 07:03 AM
Damn nice benching Mase. Proud of ya man.

Mik
02-21-2006, 07:37 AM
Awesome benching masey! I'm so jealous!

galileo
02-21-2006, 08:39 AM
Damn mase, looking strong.

Mik
02-21-2006, 08:44 AM
Damn mase, looking strong.

Agreed. I think mase has been into the cell-tech again!

lilmase1153
02-21-2006, 01:21 PM
GF- thank you sweety, it was a good night

Albanator- thanks bro

CoKe- well its not a PR since ive done 295x2 before but for me bieng at this weight I guess you can say its a PR

Kstarke- thanks bro, it felt sick

Antwan- Yeah your always right, but its still not up to par yet....

stump- my friend is 5'4 128 as of this morning and he hit 235x1 with a pause and after he hit 185x6.. I keep telling him he needs to get serious cause for his weight tahts pretty damn respecable

Drew- thanks brotha it means a lot

Mik- Awww your just saying that :)

Xian- I cant wait too see what I can do @ maintence cals

Mik- dont tell everyone man, now my secret of sugar flavored crap has been exposed Ohhhs nooohze

thoughts
Alright I feel pretty decent today but not spectacular, i think I may be coming down with a little cold and if tahts the case I am gonna be pissed cause its almost been a year since I have been actually sick and not just ulcer sick.. Oh well I will up my C and take some other goodies today.. On a side note I cant wait to get down to 160 so I can start to eat like a real human being again and than see where taht takes my lift.. I hope this no carb thing followed by a small carb cycle, will jump start some amazing fat loss..

Pup
02-21-2006, 02:40 PM
I suggest the carb cycling...TP's high/no/low method is cool, as is the way that ST does it. Straight deficit gets annoying.

lilmase1153
02-21-2006, 03:34 PM
I agree Pup but I figure my body is used to just restrcited soo a 5-6 day no carb should trick my body into a little fat burning overdrive, than from there I think I will do a high/no/low.. or maybe a no/no/low/high , I dont know what do you think?

M.J.H.
02-21-2006, 04:02 PM
I would do a week straight or so close to zero carb, seems to work wonders at dropping a little fat and water weight. And then maybe do zero/zero/moderate/high and see how that works for you. Good luck mase. :thumbup:

Pup
02-21-2006, 05:42 PM
I agree Pup but I figure my body is used to just restrcited soo a 5-6 day no carb should trick my body into a little fat burning overdrive, than from there I think I will do a high/no/low.. or maybe a no/no/low/high , I dont know what do you think?

Well...you have to realize that you've been eating very low cals for a while...even though your nutrient timing has been good, your metabolism is still going to be running at a slower clip. So depleting liver glycogen further isn't exactly going to increase your t3->t4 conversion. My basic theory is that after prolonged periods of dieting you need a week of higher calories and carbs to reset your metabolism as well as recharge you psychologically.

Once you get into a carb cycling approach...i suggest you either go high/no rotating with one day being about 30-40% above maintenance and pound the clean carbs (so like 6 days of dieting with a clean refeed day) or a high/no/low approach with the no days being on off days and the high/low days centering around your training sessions.

lilmase1153
02-21-2006, 08:09 PM
Well...you have to realize that you've been eating very low cals for a while...even though your nutrient timing has been good, your metabolism is still going to be running at a slower clip. So depleting liver glycogen further isn't exactly going to increase your t3->t4 conversion. My basic theory is that after prolonged periods of dieting you need a week of higher calories and carbs to reset your metabolism as well as recharge you psychologically.

Once you get into a carb cycling approach...i suggest you either go high/no rotating with one day being about 30-40% above maintenance and pound the clean carbs (so like 6 days of dieting with a clean refeed day) or a high/no/low approach with the no days being on off days and the high/low days centering around your training sessions.
Hmmm you may be onto something Pup, although i am taking some supps to help with my thyroid I dont know if it matters taht much but I am taking tyrosine, Kelp, and 99.9% pure guggulsterones.. I take your opinion very seriously and would like to know if you were me would you continue on with the no carb with these supps (whihc I have been on for 3 weeks now) or start to slowly reintroduce carbs and just timing it around breakfast and pre/post w/o, Until im ready to start the TP carb cycling?

I kinda like taht 7 day cycle, that would work well for me and its not too complicated..

Patz
02-21-2006, 08:21 PM
Stump
elwood- sniff sniff, do I smell a challenge :p

I don't have much besides a shot, but if we find a damned hoop it's on!

Everyone would kill us for playing basketball when there is sooo much ass in a college town like that.

Nice job on that 275 bench..****! That's near your all time best, and while WAY down in weight!

Pup
02-21-2006, 08:28 PM
Well...i would try to sit back and evaluate my situation. First, even with thyroid protection supplements, you are still faced with the issue of prolonged dieting and leptin suppression (if you are unfamiliar with leptin i can go into further detail). If you choose to go low carb with the supplements, even if t3 conversion isn't hampered, you still have the leptin issue and you'd probably not be making a lot of headway in terms of bodyfat loss. Slowly introducing carbs back into the diet is not a bad plan at all, the blunt of them being breakfast and PWO...i'd try to make sure the breakfast ones were lower GI. The problem with doing is slower is that it might take a few weeks to really reset your metabolism. If you do one week at significantly higher carbs and calories (clean, just more of them)...the metabolic response may be better.

Either way you do it...once you think you are metabolically reset, i'd start trying to carb cycle.

lilmase1153
02-21-2006, 08:36 PM
Elwood- Man oh man its on like Donkey kong :D , yeah the bench aint too bad but before I hit 275x5 with little resistence. now it was hell :(

Pup- than thats what I will do, I will start tomorrow with oat meal, and than my second meal some brown rice, and than some malto post w/o and just keep everything clean but at maintence.. hopefully 7 days of taht adn I will be able to get into a carb cycling.. I just am tired of not losing it as fast as I know I can.. but it takes dedication and its not like I put it on overnight so why should it come off overnight

lilmase1153
02-22-2006, 12:07 PM
Thoughts
Kind of a big announcement I guess so I will start from the beginning.. Ok so lastnight I went to go play some ball with some friends and there ended up being a packed gym I didnt really feel like playing full court 5on5 but my friends pursuaded me.. So while warming up waiting for our team to get on I was just on fire from outside hitting like 20+ straight, while I was stroking I noticed some guy kinda just eyeing me and I was like no big deal he just wants to watch greatness :D j/k. soo long story short my team gets on and we dominate 4 games in a row till theres no one left to play. I only took 1 shot the whole time and missed it other than that I had 3 blocks 7 steals and I dropped at least a dozen dime including some sick oops.. After the last game the same guy who was eyeing me said he loved my game and would love If I joined his team, its not a real big deal but its a traveling gig around AZ with some pretty good comp.. this circuit is mainly used for scouting purposes but If I am able to play it will be just fun for me.. I still have to see if I can even get those days off.. Oh man I am out of shape so I need to hit it hard this week just in case I jump on with his team next week. (the team is 4-1 so its not a whack ass squad)

Shark
02-22-2006, 12:24 PM
Mase, i hate to brake it to you bro, but you're not exactly the prime height for a basketball player.

TTT
02-22-2006, 12:50 PM
But the skills, the skills..... :)
Great work, Mase! Hope you have fun on that team.

lilmase1153
02-22-2006, 10:07 PM
Chris- **** YOU!!!!!!!!! I am the **** at ball

3T- it is what it is..

Thoughts
Well I thought my life could not get any more ****tier and it did. Well no team for me as one of my CoWorkers left today without prior notice so now my store is short staffed with only 3 people including myself so there goes my days off. Also it sucks cause I wont be making the Arnold for sure since I am picking up 20+ hours for that ****ers shifts.. and he just so happened to work the 3,4, and 5th of march.. I guess I can look forward to next year Yeahhh.. Honeslty its depressing but I know everything happens for a reason sooo Im just gonna go with the flow and hopefully something will work itself out..

Canadian Crippler
02-22-2006, 10:14 PM
Everything does happen for a reason. Chances are you'd walk in on Russow and Xian having buttsex in Columbus. Now your soul has been saved.

Patz
02-22-2006, 11:35 PM
Noooooooooooooooooooooooo!!!!!!!

I am deeply saddened by this news...

:(

Stackattack
02-23-2006, 12:26 AM
1st off. Awesome benching masey.
I'm sorry to hear about that tosser at work screwing your life up. But don't worry, karma will come back to bite him in the arse.

lilmase1153
02-23-2006, 01:46 AM
cripp- your wise beyond your years :shrugs shoulders:

elwood- you and me both :(

stack- thank you gent, and yes karma will get this prick..

Well I went to the gym just now and shot around for about 45 mins even though I am dead tired and sore, but rest is for the weak. Ok soo im weak but I like to pretend and I needed to blow off some steem and shooting around is the best therapy for me, I know for most its weights cause agresssion and what not but I am not a very aggresive guy and I like to go into deep thought and shooting around allows me this kind of serene feeling to do jsut that.. anyways big day tomorrow, jake and I will reunite for a nice little back sessions and hopefully it goes well.. till tomorrow folks and remember keep your chin up

getfit
02-23-2006, 01:58 AM
i can't believe you're not coming masey this upsets me!

midee1
02-23-2006, 05:15 AM
Mase, i hate to brake it to you bro, but you're not exactly the prime height for a basketball player.


Wasn't Spud Webb and Mugsey Bougs (sp) in the 5'2"-5'3" range. There's 2 good, vertically challenged basketball players.

galileo
02-23-2006, 06:29 AM
Everything does happen for a reason. Chances are you'd walk in on Russow and Xian having buttsex in Columbus. Now your soul has been saved.

This will not go unpunished.

Mik
02-23-2006, 07:08 AM
This will not go unpunished.

Uh oh, xian's planning on breaking out his paddle again! Just don't let him put the black leather hood on you.

Anthony
02-23-2006, 07:13 AM
Bro, that's a huge compliment to be asked to join his team. Who knows, maybe your store will find someone to replace the ****** and you'll be able to get the time off.

Wikked1
02-23-2006, 01:28 PM
If I remember right this is the direction you said you wanted to go in so what the hell are you waiting for mase? Join the team already!

lilmase1153
02-24-2006, 12:36 PM
Thanks guys and sorry I can not make the ASC GF.. Wikked I would love to join the team but life will not permit, oh well no biggie I am playing ball like everynight and thats what counts for me

w/o from hell (jake if your reading this **** you)

back

lat pull
165x10/10/10

bo bb row
135x10
225x6 sloppy form so I dropped down some
205x8/8
185x12 very strict

cg pulldown
150x12
165x8/8/8

straight arm pullover
60x8/8/8/8

single arm lat pull
75x8/8/8/8

single arm t-bar unsupported
25x R8, L8
45x R8, L8

db shrugs ss plate shrugs
75x10 SS 45x12
75x10 SS 45x12

cardio
30 mins eliptical 260 cals burned

Thoughts
Ok that was just the w/o with jake which took 2 full hours, after all of that I went and played basketball for over 3 HOURS.. Holy **** I am soooo sore my back is soooo Sore and my forearms all lastnight were cramping up anytime I moved them.. Very tiring but some good news since my talk with Pup I decided to up cals and carbs so since wendsday I have been 500 cals over maintence with very clean carbs. I gained 6 lbs in one night which I know is not real but I like to see the roller coaster and than this morning even after all the food I am sitting at 176, not bad but not great. I figure its cause yesterday was a very active day for me but who knows I will continue to eat this way but maybe drop cals to maintence and than next monday start TP carb cycling.. Sooo sore must take hot showerd and I have work to go to till 10 tonight Yeahhhhh :(

Mik
02-24-2006, 12:58 PM
That is one helluva back w/o mase. I think I'm joining the carb cycle club.

Wikked1
02-24-2006, 01:37 PM
Forearms cramping? Dude EYE CANDY is forthcoming we can't be having that ****!

getfit
02-24-2006, 02:40 PM
excellent session masey, i'm so sad you and Jake are not coming :(

KevinStarke
02-24-2006, 02:47 PM
Lotta back work there man strong workout.

Pup
02-24-2006, 05:22 PM
Nice strong workout Mase...don't sweat that initial weight gain...it'll start dropping. When you start up the diet, be sure to post how you're eating, I'm always interested on peoples approach to the system since its so open ended in terms of calories.

M.J.H.
02-24-2006, 06:20 PM
Back workout looks great man, nice work. DB shrugs supersetted with plate shrugs has to beat up your traps pretty good. :)

JSully
02-24-2006, 08:25 PM
That was a great back workout. My lats are fcuked right now!!

Hell, my legs are still sore from monday, and I'm due to work them again sunday. My chest is trashed from thursday as well.

I'm sore everywhere except arms, which I work tomorrow.

Shark
02-24-2006, 08:39 PM
Mase, you need to just sack up and make it to the Arnold. I don't know what else I can say about this except that I am flying out from ****ing California to hang with all you fools and to poon out now is unacceptable. Tell you boss he needs to get someone else to cover the shifts, if he talks back, judo chop his ass. Whatever you need to do to get there, ****ing get there.

Jake too.

Stackattack
02-24-2006, 11:34 PM
All hail Mase. Lord of teh volume.
Great workout.

Coke
02-25-2006, 08:05 AM
You do good work Mase, but this back session has to be one of your better ones imo.

Stumprrp
02-25-2006, 09:35 AM
dude, thats alot of stuff, and 3 hours of ball? SHEEEEETTTTTTT. :clap:

lilmase1153
03-01-2006, 11:34 PM
Sorry its taken soo long to update this thing but life has been crazy to say the least.. My back just barely got done being sore yesterday adn my legs are wrecked (more on that w/o in a min) and my family and I are in the middle of custody battle for my lil bro.. so to say the least I am still a little stressed and overworked and always tired.. aside from that life is good and I guess I couldnt ask for more.. anyways heres my leg w/o with jake from monday

Legs

leg extension
90x15
90x15
90x15
90x15 just a nice warm up

squat ss legpress all squats done with a 1 count atf
135x10 SS 4ppsx10
135x10 SS 4ppsx10
135x10 SS 4ppsx10
135x10 SS 4ppsx10
135x10
135x10
135x15 I know this looks easy but more on this later

leg extension
135x12
150x12
165x12
165x12

thoughts
ok those squats were not done in a rack, since it was soo busy we had to just get a bb and keep it by the leg press so no one stole our ****.. So we had to powerclean the weight up and than press it behind the neck and do our reps adn than press it back and right from there straight into a legpress. all sets were back to back it would be jake spotting and encouraging me than my turn to spot and encourage him.. it was no more than 2 mins rest between sets and it was honestly hard.. I was sooo drained I almost fell down after the supersets twice and my heart rate was a constant 140-145.. anyways I left the gym and felt fine and was a little dissapointed in the leg w/o but the past couple of days I am crippled.. Soo little weight soo much pain.. chest tonight will be back to post results in a min

TTT
03-02-2006, 12:14 AM
Sorry to hear about all the family bull****, Mase. Good work on keeping up the training. It'll all be good soon.
That looks pretty intense.

lilmase1153
03-02-2006, 12:46 AM
3T- yeah training is keeping me sane, so I shall continue..btw thanks mate

chest

flat bb bench ss cable fly cable is lbs per side
45x20
135x15 wu
185x8 SS 70x8
185x8 SS 70x8
185x8 SS 70x8
185x8 SS 70x8 all sets done back to back with my w/o partner

thoughts
w/o done in under 20 mins adn had quite teh pump going.. I wanted to stay light due to my diet of late (which I will not comment on since I cant make up my damn mind) and even though the w/o was light it was pretty intense.. Well im off to bed but I will be on to catch up on yalls journals tomorrow.

Coke
03-02-2006, 05:56 AM
Fine job on the supersets during both of the sessions Mase...very hardcore and intense leg effort, nice chest day too.

Mik
03-02-2006, 07:17 AM
Those s/s are insane mase! No wonder you're a hurtin' unit.

I hope you get all the bull**** dealt with favourably. Best of luck to you.

KevinStarke
03-02-2006, 07:24 AM
Awesome supersets man solid chest work.

Stackattack
03-03-2006, 05:13 PM
Nice work there Mase. All those super sets look intense.
Good luck with all the other BS. Theres no way i'd be able to cope with something like that.

lilmase1153
03-08-2006, 06:04 PM
Thanks fellas, I am sorry for the lack of updates but I have been very busy.. but here is a w/o worth posting its kinda random but thats what Im aiming for..

Chest

flat bb bench
45x20
135x10
185x8
205x8
205x8
205x8
205x8 this last set was killer

clean and press
135x2
135x2
135x2

db snatch from floor this is ala Anthony aka Atown
40x R6, L6
50x R3, L3
60x R1, L1
70x R1, L1
80x R1, L1 I wanted to keep going but my partner was ready to hit the bags..

cardio/training 3 hours
The last week I have been boxing a lot getting my form and hand speed back up to par( I used to be a decent boxer) So I have been working on the heavy bag, speed, bag and hitting the mits with my parter.. On the mits we have been incorporating kicks and knees (more MMA style). I must say my punching already feels good but I still need to get comfortable with the speed bag and the rhythm of it.. I look forward to continuing this

thoughts
Ok some good news my weight is lowest its been in over a year and I feel pretty strong (well when im carbed up). I am sitting at 170 and have been for the last 3 days and this is after some heavy carb loading. I plan on doing like a 5 day Psmf and a nice clean carb load for 3 days.. my strength felt fine on the bench but nowhere near where I want to be, the clean and press was a joke but I did it more for core work and work on the form of my clean.. the Db snatch was really fun, I plan on sticking with this for a while. I think after a few sessions the 95s and 100s are in my future.. Watch out anthony cause im coming

JSully
03-08-2006, 06:33 PM
i ****ing hate you

where were you yesterday?

JSully
03-08-2006, 06:33 PM
and where are you going for the speed bag and heavy bag training?

a specific gym or what?

M.J.H.
03-08-2006, 06:45 PM
Workouts are looking good man, keep it up! :thumbup:

Stumprrp
03-08-2006, 07:01 PM
strong bench and snatches dude

galileo
03-08-2006, 07:07 PM
You missed a great time at the ASC. Really wish you guys would've been there.

Chubrock
03-08-2006, 07:10 PM
Nice workout bro. Good job on the snatches. We both have GOT to make the Arnold next year.

Mik
03-09-2006, 07:17 AM
Nice work mase. Grats on the weight!

getfit
03-09-2006, 07:30 AM
Nice workout bro. Good job on the snatches. We both have GOT to make the Arnold next year.
i agree, nice work overall masey :)

Coke
03-09-2006, 08:17 AM
Showing lots of versatility with the bag work, kicking and what not...dudes better watch out once you get moving with it all and find your groove. Good random day of training Mase.

lilmase1153
03-09-2006, 01:25 PM
Jake- sorry bro but I was sleeping, and when I woke up I figured youd be sleeping :) we will train again soon bro. Oh and im going to the YMCA with my friend for the speed and heavy bag..

Venom- thanks Vman

stump- bench is eh, but the snatches were fun as hell..

Xian- you have no idea how hard I took it that I was not able to go.. but thats life and I will do everything in my power to make it to next years..

chub- your damn right we have to.. It would sick to meet up with everyone and get a chance to roll with you so you can teach me some good moves..

Mik- Thanks mate I am estatic over it.. hopefully by the end of the month Ill make 160 and than really start kicking ass..

GF- like I told Xian I was utterly dissapointed in not being able to make it.. I cant wait to meet you.

CoKe- thanks big guy, I know as long as I have you guys supporting me anything is possible..

thoughts
well my hands are still a bit swollen I guess they are not used to 3 hours of punching.. aside from that I feel and look good right now, not where I want to be yet but Im getting there. I work 10 hours today I had to open today and I am now on a 3 hour break and than go back for 6 hours to close.. I am tired today but I still plan on hitting up a w/o tonight, and than some ground work and some light mit work to keep my punching tight.. till tonight

Guido
03-09-2006, 10:13 PM
Mixing in some boxing with your workouts now, I see. Excellent. You'll be the most fearsome midget on your block! ;)

I think next year there are a lot of use that will have to make it a point to hit the Ahnold. Looks like we missed some really insanely good times. :(

Stackattack
03-09-2006, 11:18 PM
Thats a flithy looking snatch Mase. You should probably see a doctor about it.

lilmase1153
03-10-2006, 01:19 AM
Gman- you know me, always random in the world of mase. ALthough it keeps it fun and fresh.. yes the arnold we shall go next year

Stack- You dirty little ********er

lilmase1153
03-10-2006, 01:29 AM
OK w/o was just one movement but it was quite exhausting. heres how it went..

basically I did a power clean from the floor, from there a strict press and on the decent I put it onto my back where I did 10 reps of atc squats with a 1 count on the bottom so not to use any bounce.
clean&press, into an atc squat rest between sets = 90 secs
135x10
135x10
135x10
135x10
135x10 for being light it took a lot out of me..

cardio / training
1 hour of fast paced mit work, I had to cut this session short since my right RC was hurting like a son of a gun.. but basically we were doing some speed drills that consisted of jabs for 1 min straight into upper cuts for 1 min straight than back into jabs for 30 secs and so on and so forth.. it was tough on my shoulders and lungs since I am still getting my breathing down again.. cant wait for my next session

thoughts
All of this and it was a zero carb day, man oh man I am stupid. I had a wicked nose bleed in the shower after all of this and it made me feel kinda cool but at the same time a little worried.. oh well to me this fun and its why I put up with crap like this.. gotta be up early again tomorrow but than I have the weekend off so I can finally spend some quality time with my boys and take them to the park and really work em out with the new lacrosse set I bought them.. they can already scoop the ball without using hands and they are getting the concept of putting your hips into and let me tell you they can throw a nasty ball to the nuts

Coke
03-10-2006, 04:28 AM
Great job on getting your breathing down, all that work is taxing - I bet your friend you do boxing with must be gangster too - :D ...you guys stay up on it. Nothing beats quality time with loved ones, so getting out and playing some sports is great, you are the best Uncle. Super clean and press bro with the atf squats.

Mik
03-10-2006, 07:11 AM
That does look like an intense workout mase.
Nose bleed in the shower eh? You are teh hardcore god!

Jockstrap.

Pup
03-10-2006, 08:39 AM
You reak of awesomeness.

Canadian Crippler
03-10-2006, 01:45 PM
Kosta is a beast
He had a feast
On the creatine
ye ye
In the gym he does five times five
On the streets he shows viet pride
Cock is on the top his his to do list
He'll stick to guys like a hand and its own fist
You cant see me, his good ol buddy John says
His sisters sexy and sweet like pez
So next time Josh gets up in your grill
Just knock him out he's got no skill

Guido
03-10-2006, 03:02 PM
Wow that's intense man. Gotta love nosebleeds.

Lacrosse seems like a fun sport...except the balls to the nuts!

getfit
03-10-2006, 03:32 PM
You reak of awesomeness.
i couldn't agree more, nice work masey

Mik
03-14-2006, 08:07 AM
Hellooooooo in there.............

Nosaj
03-22-2006, 12:45 AM
Sup Masey! God damn, you're a featherweight now... oh and what is this about bleeding in the shower? You say it came from your nose, but you and I know it came from a much more feminine body part than that. It's that time of the month again isin't it? :)

TTT
03-24-2006, 10:28 AM
LMAO.

Nice work Mase, that clean & press stuff looks awesome. Especially for no carbs.

When are you going to post in here again? Hope everything's going alright, buddy.

JSully
03-25-2006, 05:14 PM
you fcuk!

pay your phone bill. I'm tired of missing workouts with you because sprint turns your phone off. Those bastards, they used to turn my phone off all the time till I switched to the auto withdrawl payment thinggy. If you're one day late and on penny short, its off for no less than 8 hours. Sucks ass!

You didn't miss much, just a pussy as leg workout. My knees started bothering me at the very beginning, ugh! Anyways, gimme a call later. Do you work on the 1st? We're going out on the town due to a friends birthday. Might just be having a houseparty, but you're invited. So let me know.

TTT
04-16-2006, 10:38 PM
What's up, Mase?

Kiaran
04-18-2006, 03:32 PM
Hey, man, haven't stopped by here yet. Hope everything is going well for you and that last workout sounds pretty intense. Tossin the 135 around like a rag doll.

lilmase1153
04-19-2006, 04:03 AM
Sorry for lack of updates guys life has been anything but relaxing of late.. The custody battle for my lil bro seems to be over but who knows if they will appeal. besides that im keeping very very active, I have my nights to w/o since my boys are in bed by 8 so it gives me plenty of time to train.. I am currently on a split that looks like this but keep in mind its just a guide line I change some excerises around every 3 weeks to keep it fresh and fun..

Monday- Db incline / BB Bo row/ Cardio= Basketball 2 hours
Tuesday- MMA training (either boxing, MT drills or BJJ) wind sprints 10x100 Yards
Wendsday- Squats/Sldl/ Delts/ Cardio= Basketball 2 hours
Thursday- MMA training for now/ but thinking of adding in more wind sprints
friday-Variations of Deads/ variations of cleans/ cardio= basketball
saturday- Either an off day or a light recovery day
Sunday- MMA training

Weights I am focusing more on explosiveness than BBing, (I just set a PR on Db snatch of 95lbs for both arms :D ) But I Keep compound movements heavy with lower reps.. It was hard to adjust to all this activity but I am doing fine now and recovery hasnt been a problem the past 3 weeks..

My weight is still stagnant but hopefully taht changes soon so I can start clen. I know I know its not one of my brightest ideas but I need to drop some more weight and I plan on doing so natty but when I think its time it will help me keep my lbm with the training I got going. I only plan on using 2, 2 week cycles and yes I haev done my research so i know the consequences.. SOrry soo long but until I get more time I feel it is rude to update my journal without having time to keep up with everyone elses. Until than I will continue to lurk and chime in when I can

Coke
04-19-2006, 05:05 AM
The boys are lucky to have U...that's a lot on the plate, it's best to stay active than not...schedule looks productive.

TTT
04-19-2006, 11:46 AM
Glad to hear things are going ok. :)