PDA

View Full Version : One Bad Unit's Online Journal



OneBadUnit
02-09-2006, 11:45 PM
Hi !! Welcome !!

Let me say this first any and all comments about my diet, workout, etc are always welcome!

A little about me.

I'm 35, 6'1, 262, and live in Oceanside, California (San Diego); I'm originally from Cincinnati Ohio but stayed here after I did 6 years in the Navy as a "green side" corpsman (combat medic); I'm now in the Computer Networking field working as a NOC analyst.

I've always had a problem with weight all my life. Before the Navy I was 320 lbs, had a car accident, and decided life was to short to live how I was living. I dropped down to 258 to get into the Navy, and reached as low as 205 while stationed with the Marines.

I LOVE to goto the gym. But, I fell out of it for a few years and put a lot of weight back on (long story, I won't go into it). So, here I am now !!!

Lifting History

When I first started, I just kind of jumped into it all, picking up what I could from others. Basically, my days went as follows:
Chest / Tri
Back / Bi
Shoulders / Traps
Legs

Along with 30 minutes of running or stairmaster 4-5 times a week. I got very strong and was pushing some serious weight.

Lifting Now

After finding this site, I've read WBB1 and made a slight adjustment, but I feel great doing this workout. Here are my past week results:

Weight: 262 Goal: 240 by June

**Chest**
Flat Bench
225 x 8, 6, 4, 4

Dumbell Incline
90's x 6 , 80's x 6, 70's x 6

Dips
3 sets of 4

**Back**
Pull ups
3 sets of 3

Seated Cable rows
150 x 8 (2)
175 x 6 (2)

Dumbell Rows
70's x 6 (3 sets)

T-Bar rows
90 x 8 (2 sets)

Upright barbell rows
95 x 8 (3 sets)

Barbell Shrugs (behind back)
315 x 8 (2 sets)
405 x 6 (2 sets)

Abs - 100 crunches
---------------------------------------------------------------------------

**Legs**
Squat
185 x 8 (3 sets)

Hack Squat
185 x 8 (2 sets)

Dead Lifts
185 x 8 (3 sets)

Hamstring Curls
35 x 8, 6, 6 - single leg

Seated Calf raises
90 x 10 (4 sets)

Abs - 100 crunches
-------------------------------------------------------------------------------------

**Shoulders**
Military Press
115 x 8 (3 sets)

Dumbell Press
60's x 6 (3 sets)

Lateral Dumbell Raises (front, side, rear)
25's x 8 (2 sets each)

**Biceps**
Straight Bar Curls
80 x 8 (3 sets)

Dumbell Curls
30's x 8 (2 sets)

Hammer Curls
30's x 8 (2 sets)

**Triceps**
Seated Dip Machine
200 x 8 (3 sets)

Tricep extension machine
60 x 8 (2 sets)

V-bar Push Downs
80 x 8 (2 sets)

Abs - 100 crunches

The weight for my legs will probably go up drastically over the next couple posts as I am feeling out my capability for doing them

You can check out how I eat on FitDay.com (I'll probably post here too).
http://fitday.com/WebFit/PublicJournals.html?Owner=OneBadUnit

Thanks for any suggestions or comments you might have for me.

See you in the gym !!!

midee1
02-10-2006, 06:19 AM
I LOVE to goto the gym. But, I fell out of it for a few years and put a lot of weight back on (long story, I won't go into it). So, here I am now !!!

I totally understand. I'm in the same boat myself. Glad to have someone else my age around here. Us old fogeys must unite and defeat the influx of young-uns around here. :D

OneBadUnit
02-11-2006, 05:31 PM
Weight: 259 Goal 240 by June 2006

**Shoulders**

Military Press
135 x 8 (3 sets)

Dumbell Press
60's x 8 (3 sets)

Lateral Raises (front, side, rear)
25's x 8 (3 sets each)

**Biceps**

Barbell Curls
80 x 8 (3 sets)

Dumbell Curls
30 x 8
35 x 8

Hammer Curls
30 x 8
35 x 8

**Triceps**

Dip Machine
200 x 8
270 x 8 (2 sets)

T bar pushdowns
80 x 8 (2 sets)

Extension Machine
80 x 8 (2 sets

Abs - 100 crunches

Calories Eaten Today
Total: 1936
Fat: 344
Saturated: 90
Polyunsat: 191
Monounsat: 47
Carbohydrates: 620
Protein: 855
Alcohol: 0

Calories Burned Today
Total: 4125
Basal: 2372
Lifestyle: 975
Activities: 778

OneBadUnit
02-13-2006, 08:09 AM
Sticking true to the diet; I think I need to drop a few carbs and replace with a little more fat. GO GO WALNUTS !!! (God I love them). Going to go shopping today and pick up some different foods, eggs and chicken being the top two.

I've actually been playing around with the idea severely dropping my carbs for a few weeks and overdosing on protein.

Took a couple pictures last night; its been a while since I've felt comfortable being in front of a camera; but I figured I'll add some visuals to my journal. (Of course theses were the BEST ones, HAHA) Hopefully, we will see a change as the weeks go on.

12 Feb 06
http://members.cox.net/one.bad.unit/kev0206-1.jpg
http://members.cox.net/one.bad.unit/kev0206-2.jpg


Chest / Back today, I'll post the results tonight.

**PS**
Diet from Feb 12 - I know I should have eaten more :(

Calories Eaten Today
Total: 1222
Fat: 248
Saturated: 54
Polyunsat: 145
Monounsat: 37
Carbohydrates: 373
Protein: 520
Alcohol: 0

Calories Burned Today
Total: 3496
Basal: 2372
Lifestyle: 1049
Activities: 74

midee1
02-13-2006, 08:45 AM
Damn decent looking gunz. You got a good base to work with now the hard part is getting the diet in order. At least that's what I have the most problems with.:)

OneBadUnit
02-13-2006, 01:35 PM
HAHA, yea, I definately have the size, I just want to be lean. I broke out a couple of pics from the past when I was in the Navy and about 225ish. I was more of a cardio freak; 28 y/o, ran 3-4 times a week, would swim a mile or two couple times week, had dreams of going to B.U.D.S., HAHA.

http://members.cox.net/one.bad.unit/kev-jar.jpg
http://members.cox.net/one.bad.unit/New_Folder/K004.jpg
(no, its not a gap in my teeth)

I'm really hoping to find a nice medium. I want to be lean like this again, but with more muscle than I had.

Something else thats happened recently; started dating someone who asked to goto the gym with me the other day. Was something new for me, in the past, if I had a lifting partner, it was always a guy. She was so stoked after working out that she grabbed one of the employees and signed up. She just called a bit ago to verify we were going tonight for Chest / Back, I LOVE it. I'll have to ask her first before I go posting her pics on here though .... or just get her to start posting her own journal.

midee1
02-13-2006, 02:55 PM
Amen to that. Right now my lifting partner is my wife. Sometimes it's a PITA to lift with her But I love her to death and couldn't pick anyone more fun to lift with.

Con
02-13-2006, 03:15 PM
gl man, by your description I thought youd be big, but mostly fat, but its quite a different story. Id say after a nice cut youll be feeling great.

ArchAngel777
02-13-2006, 04:40 PM
Looking large... You have a very similar build to mine, except that you are three inches taller. Judging by those pictures, you are not all that fat, but it is hard to tell since your shirt is on and doesn't go below the chest much.

Edit ** Just noticed that your calories are pretty low. If you are going to go that low, you might want to consider PSMF. Otherwise you should up the calories and carb cycle. It looks like a lot of your mass is genetic (same with me) so I woudn't worry about loosing too much LBM. You look pretty good in those old pictures.

OneBadUnit
02-13-2006, 04:50 PM
Yea, good point. The "clothes mirage" does wonders =oP

http://members.cox.net/one.bad.unit/kev0206-3.jpg

Trust me, there is flab under there; just not quite ready to unleash it upon the public. But that IS the ultimate goal !!!

OK, OK, enough pic-whoring. I'll wait a month or so before I :spam: any more

**EDIT**

I did a search on the bodyrecomp forums for PSMF, and told me nothoing was found (maybe I have to register). But I did find something in the nutrition forums here. Low carb Low fat it seemed? I'd think my workouts would suffer? I'll have to look into it more.

BaggedE30
02-13-2006, 05:13 PM
i dont get it im 6 2", lift a bit more but im 254lb and a proper fat pos! lookin good man!

OneBadUnit
02-13-2006, 09:52 PM
**CHEST**

Flat Bench
245 x 6
265 x 6
275 x 1 (went up easy, so I wanted to go up higher)
315 x 1 (2nd rep spotted)
275 x 4

Dumbell Incline
100's x 6 (2 sets)
90's x 6
80's x 6

Dips
6, 5, 5

**BACK**
Seated Cable Row
180 x 8 (3 sets)
200 x 6

Pull up
3 (forgot to do first, was weak so did pull downs)

Lat Pulldowns
150 x 6 (3 sets)

Dumbell Row
90's x 8 (3 sets)

Abs - 100 Crunches

Overall Rating: 7/10
I felt good, strong on bench, but pissed of that i forgot to do pullups first on back.

**EDIT** GOOD LORD !!! I FORGOT TO DO SHRUGS !!!!!! Son of a ...... now I'm pissed. We went to fill our water bottles up at the fountain and were discussing the leg routine for Wednesday and just wandered off to do abs. I guess we can throw them in with legs when we do deads. - sigh

Calories Eaten Today
Total: 2430
Fat: 497
Saturated: 130
Polyunsat: 279
Monounsat: 66
Carbohydrates: 684
Protein: 1068
Alcohol: 0

Calories Burned Today
Total: 4174
Basal: 2372
Lifestyle: 558
Activities: 1244

McIrish
02-13-2006, 10:24 PM
Hey, great to see you gettin back in the gym man - and i have nothing but props for you for having joined the Navy, way to be brother. I have a recommendation (courtesy of those smarter than I on this forum) - for abs, instead of doing 100 crunches, why not shorten the set to a few sets of weighted ab work? Do three short sets of like 10-15 or something with some weight, that way you can add weight as your ab muscles get stronger. Try doing those inclined crunches with a 10 lb weight on your chest to start, or use a tricep rope pulldown and do some pull-down crunches.

Just my $0.02. Keep it up.

OneBadUnit
02-14-2006, 09:48 AM
Con - Yea, thats my thinking too; I have 3.5 months to get a "beach body"

BaggedE30 - Thanks !

McIrish - Sounds good; I''ll definately do that tomorrow.

I'm still pissy about forgetting to shrug yesterday; but my chest and back feel awesome. I'm sitting here at work daydreaming about about the different types of protein foods I want to buy tonight !

OneBadUnit
02-15-2006, 07:49 AM
Well..... Valentine's Day really nuked my diet. Oh well, I haven't had a cheat day in about 3 weeks.

We went to a Sushi bar, was really cool. Everything was on this "conveyer" belt or "track" sort of thing. It wasn't ghetto or industrial looking at all. Really good music & nice atmosphere. I just decided "F it" and started grabbing food with her. Spicey Shrimp roll, salmon, tuna, saki, tea, we at like 9 plates of food (each food comes on a colored plate that you just grab off the belt, the color of the plate tells you how much $$ it is.) Finally, had a piece of bananna cream pie at the end of it all. Ugh, I can tell my body is wondering "WTF did you do last night?"

Oh well, it was an awesome night, a LOT of fun, and a break from the diet just makes me want to get right back to being strict. I have NO idea how I'm going to go about doing my FitDay for last night.

Hope everyone had a good night as well.

**EDIT**14 Feb 06 - Food

Calories Eaten Today
Total: 2727
Fat: 650
Saturated: 169
Polyunsat: 270
Monounsat: 171
Carbohydrates: 950
Protein: 973
Alcohol: 0

Calories Burned Today
Total: 3701
Basal: 2372
Lifestyle: 601
Activities: 728

OneBadUnit
02-15-2006, 10:48 PM
**Legs**

Squat
225 x 8
245 x 6
275 x 4
245 x 6

Hack Squat
225 x 8
245 x 8
275 x 6

Dead Lifts
225 x 8
245 x 6
275 x 4
225 x 8

Hamgstring Curls
40 x 8 (3 sets - single leg)

Seated Calves
90 x 10
90 x 10
135 x 8
135 x 8

Standing Raises (single leg)
BW x 8 (2 sets)

Overall Rating 8/10
Felt good doing more weight, but I was a little tired; probably becuase I didn't eat much today :mad:

Calories Eaten Today
Total: 2049
Fat: 747
Saturated: 153
Polyunsat: 418
Monounsat: 131
Carbohydrates: 248
Protein: 949
Alcohol: 0

**Edit** I made some eggs. 2 whole + 3 whites at about midnight, was sooo hungry.

Calories Burned Today
Total: 3557
Basal: 2372
Lifestyle: 681
Activities: 504

Built
02-15-2006, 11:12 PM
Hey, you got your girl to lift with - that's great!

Hubby and I don't always spot each other, but we often train at the same time, and it's nice having him around at the gym - the first few years I lifted, it was just me.

Workouts look great - so do you! Nice size building up on you. You look thick. ;)

Built
02-15-2006, 11:13 PM
Hey, you got your girl to lift with - that's great!

Hubby and I don't always spot each other, but we often train at the same time, and it's nice having him around at the gym - the first few years I lifted, it was just me.

Workouts look great - so do you! Nice size building up on you. You look thick. ;)

OneBadUnit
02-15-2006, 11:51 PM
Thanks Built !!!

Yep, she has been stoked each day. Calls to verify the time, then shows up ready to go. She even brought her digital cam over tonight to take "Before and after" pics of us.

Tonight we her first leg night; she went very light (I think) as I told her to concentrate on form. I hope she doesn't get "those pains I think everyone who has done legs has experienced" .... I might not get anymore dates !!!! HAHA :hello:

OneBadUnit
02-16-2006, 03:59 PM
I've been wondering about this lately......

I'm estimating myself at about 25% BF; I know I shold get calipers to be accurate. My estimate comes from when I was entering the Navy, I was roughly this weight and they told me I needed to get to 22% in order to pass the BF standards.

SO, I punch in these numbers....

260 - current weight (I think I'm 258ish, i just rounded up for this)

260 * .25 = 65 lbs fat

This would say I'm 195 Lean Mass? Granted, I'n not looking to lose ALL of it, so lets shoot for 12.5% BF to make it easy. This would say I need to drop 32lbs of my current fat, which would put me at 228 weight. In the past, 228 is a good weight for me; I looked good, felt strong, and all the other goodies. But at the same time, I'll be putting on more muscle, so I don;t think I'll actually be at 228 weight and 12.5 % BF, maybe 235-240ish with 12.5 % ?

Ok, now I start to get confusing with numbers and math; but I think you all will know what I am trying to imply. If anyone can deceipher my mess here, let me know what you think, or correct my errors in how I think.

**EDIT**

I forgot to ask... would the 195 be the # I am using when I eat 1 - 1.5g protein each day?

Thanks for reading my :spam:

OneBadUnit
02-17-2006, 12:48 AM
Calories Eaten Today
Total: 2328
Fat: 681
Saturated: 190
Polyunsat: 250
Monounsat: 181
Carbohydrates: 637
Protein: 865
Alcohol: 0


Calories Burned Today
Total: 3601
Basal: 2372
Lifestyle: 623
Activities: 606

Built
02-17-2006, 08:15 PM
195 lbs of LBM means you should eat no less than 200g protein and 100g fat daily, correct.

You will NOT be able to only drop fat, but if you cut properly, you'll drop very little muscle. It is unlikely that you'll GAIN muscle on a cut.

Aim for the 32 lbs, for now. You'll have a better idea 20 lbs from now.

OneBadUnit
02-18-2006, 12:00 AM
Thanks again Built !!!

Calories Eaten Today
Total: 2496
Fat: 883
Saturated: 154
Polyunsat: 543
Monounsat: 140
Carbohydrates: 642
Protein: 847
Alcohol: 0

Calories Burned Today
Total: 3440
Basal: 2372
Lifestyle: 1068
Activities: 0

OneBadUnit
02-18-2006, 09:17 PM
**Shoulders**

Military Press
135 x 8
185 x 6
155 x 8 (2 sets)

DB Press
60's x 8, 8, 7

Lateral Raises (front, side, rear)
30's x 8 (3 sets)

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

**Traps**

Upright Rows
90 x 8 (3 sets)

Barbell Shrugs (behind back grip)
225 x 8
315 x 8 (straps)
405 x 8 (straps)
------------------------------------------------------

**Biceps**

Barbell Curl
90 x 8, 8, 6

DB Curl
30 x 8
35 x 8

Hammer Curl
30 x 8
35 x 8

**Triceps**

Seated Dip Machine
270 x 10, 8, 8

V-Bar Pushdown
100 x 8
80 x 8

Extension Machine
95 x 8
115 x 8
----------------------------------------------

**Abs**

45 degree decline - BW+10 x 10, 10, 7, 3

100 crunches

Overall Rating 9/10
I felt like abusing myself tonight; wish I would have had one more meal in me.


Calories Eaten Today
Total: 2565
Fat: 1247
Saturated: 266
Polyunsat: 599
Monounsat: 284
Carbohydrates: 274
Protein: 946
Alcohol: 0

Calories Burned Today
Total: 4097
Basal: 2372
Lifestyle: 637
Activities: 1088

OneBadUnit
02-20-2006, 01:11 AM
Calories Eaten Today
Total: 1832
Fat: 575
Saturated: 160
Polyunsat: 219
Monounsat: 139
Carbohydrates: 277
Protein: 860
Alcohol: 0

Calories Burned Today
Total: 3484
Basal: 2372
Lifestyle: 1015
Activities: 97

Was tired today, and sore. but its all good :strong: Chest and back tomorrow !!

OneBadUnit
02-21-2006, 06:15 PM
Calories Eaten Today
Total: 1853
Fat: 549
Saturated: 127
Polyunsat: 286
Monounsat: 98
Carbohydrates: 225
Protein: 964
Alcohol: 0

Calories Burned Today
Total: 3440
Basal: 2372
Lifestyle: 1068
Activities: 0

OneBadUnit
02-21-2006, 06:17 PM
**CHEST**

Flat Bench
135 x 8 - warm up
255 x 6 (4 sets)


Dumbell Incline
100's x 6, 6, 6(1 spotted), 4 (was spent)


Dips
BW - 8, 8, 8 + neg


**BACK**

Pull ups
5 (2 spotted), 5 (2 spotted), 3

Seated Cable Row
180 x 8
190 x 8
200 x 8 (2 sets)


Dumbell Row
90's x 8 (4 sets)

Abs

45 degree decline - BW+10 x 20, 8, 8

Overall Rating: 9/10
Felt great, just a little disappointed in my pull ups ... but they will come with time

Con
02-21-2006, 06:47 PM
Lookin strong there my man, keep at it, btw how was the gf? was she mad? :D

OneBadUnit
02-21-2006, 07:23 PM
Thanks Con !!!

HAHA, no, she wasn't mad; she did send me a few text messages .... "I'm dying" and "I can barely walk down steps". But shes already recovered; she is kind of dreading Leg Day on Thurs but shes a trooper.

HardToSquat
02-21-2006, 08:17 PM
OneBadUnit

Nice workouts man! I am 35, 6'3,weigh 234 and wish I looked like you at your height and weight. Were you ever involved as a cadet with the Civil Air Patrol between 1986-1992 before going into the Navy? Just asking because you look familiar as I was a cadet those years.

OneBadUnit
02-21-2006, 08:34 PM
H2S - nope, wasn't in the cadets. I just walked in the recruiter's office in 95 and said "Sign me up, I want medic". I'm originally from Cincinnati, and a fan, so I think that makes it illegal for me to go anywhere near Pittsburg tuttut

Oh, and trust me, the belly is big. I have a full shot of me, just in shorts, from the day I decided to get back into fitness. I plan to hit / surpass my goal then post that one and a current.

midee1
02-22-2006, 05:11 AM
Thanks Con !!!

HAHA, no, she wasn't mad; she did send me a few text messages .... "I'm dying" and "I can barely walk down steps". But shes already recovered; she is kind of dreading Leg Day on Thurs but shes a trooper.


WOW that sounds exactly like my wife. Except she cusses me.:D She's decided that leg day is her nemesis.

Looking good around here man. I hope to one day do an unassisted chin. But alas I'm just to damn fat as of now.:cry:

OneBadUnit
02-22-2006, 07:41 PM
midee1 - Oh yea, my pull ups were lacking at first too; but everything is coming along :clap:

We were just talking about legs tomorrow; she demands we stay longer to stretch, walk, hottub, and sauna afterwards. Who am I do say no to that? :evillaugh

Calories Eaten Today
Total: 2260
Fat: 1087
Saturated: 220
Polyunsat: 557
Monounsat: 221
Carbohydrates: 261
Protein: 818
Alcohol: 0

Calories Burned Today
Total: 4042
Basal: 2372
Lifestyle: 1006
Activities: 663

OneBadUnit
02-23-2006, 07:20 AM
Calories Eaten Today
Total: 2272
Fat: 1004
Saturated: 241
Polyunsat: 306
Monounsat: 195
Carbohydrates: 350
Protein: 796
Alcohol: 0

Calories Burned Today
Total: 3510
Basal: 2372
Lifestyle: 978
Activities: 159

midee1
02-23-2006, 09:33 AM
We were just talking about legs tomorrow; she demands we stay longer to stretch, walk, hottub, and sauna afterwards. Who am I do say no to that? :evillaugh

That could lead to massaging the sore part and....



*wanders off to corner to sob quietly because he's married*

OneBadUnit
02-24-2006, 07:22 AM
Calories Eaten Today
Total: 2578
Fat: 976
Saturated: 139
Polyunsat: 562
Monounsat: 184
Carbohydrates: 689
Protein: 838
Alcohol: 0

Calories Burned Today
Total: 3576
Basal: 2372
Lifestyle: 660
Activities: 544

OneBadUnit
02-25-2006, 07:32 PM
**Legs**

Squat
245 x 6
250 x 6
245 x 6

Hack Squat
245 x 6
250 x 6
245 x 6

Hamstring Curls
50 x 8 (single leg)
115 x 8 (both legs)
50 x 8 (single leg)

Dead Lifts
245 x 6 (4 sets)

Seated Calves
135 x 10 (4 sets)

Abs
45 degree decline
BW + 25 x 10, 10, 4 + 6 just BW


Overall Rating 6/10
I was so tired, didn't get a lot of sleep the previous 2 days


Calories Eaten Today
Total: 2468
Fat: 835
Saturated: 90
Polyunsat: 540
Monounsat: 120
Carbohydrates: 759
Protein: 799
Alcohol: 0

Calories Burned Today
Total: 4043
Basal: 2372
Lifestyle: 534
Activities: 1137

UMTerp29
02-25-2006, 07:55 PM
Squats are looking good and your workouts in general! Good luck meeting your goals, I'm sure you'll get there. Looking pretty thick in those pics. Get some sleep and bring that workout rating up.

OneBadUnit
02-26-2006, 07:34 PM
New Weight: 255


Calories Eaten Today
Total: 1587
Fat: 339
Saturated: 121
Polyunsat: 56
Monounsat: 112
Carbohydrates: 239
Protein: 903
Alcohol: 0

Calories Burned Today
Total: 3596
Basal: 2372
Lifestyle: 482
Activities: 741

HardToSquat
02-27-2006, 07:19 AM
Nice leg workout OBU. I wil be doing a full body today and it wil be interesting as I did not get enough sleep either.

OneBadUnit
02-28-2006, 01:54 AM
**Shoulders**

DB Press
70's x 8, 8, 8, 8, 6, 6

DB Lateral Raises (front, side, rear)
32.7's x 6 (3 sets)

Upright Rows
90 x 8 (3 sets)

DB Shrugs
90's x 8 (3 sets)
80 x 10

**Biceps**

Straight bar Curl
90 x 8 (3 sets)

DB Curls
40 x 6 (2 sets)

Hamer Curls
40 x 6 (2 sets)

**Triceps**

Straight bar Pushdowns
200 x 8 (2 sets)
150 x 8 (2 sets)

Rope Pushdowns
150 x 8 (2 sets)

Overall Rating 8/10
I felt pretty good today, but forgot my straps so lift heavy on shrugs.

midee1
02-28-2006, 05:09 AM
BAM!!!!!

Them are some serious numbers. Good work.:thumbup:

OneBadUnit
03-06-2006, 12:51 PM
WOW, its been a while since I posted. Ive been hella busy with work and finishing school, but still getting to the gym. Diet has been good, just haven't been tracking it on FitDay like usual (its basically all the same stuff anyway)

SO, here are the numbers from the last workout.

**Chest**

Flat Bench
135 x 10
225 x 10
275 x 5, 4
245 x 5, 5

DB Incline
100's x 6, 6, 5, 4

Dips
6, 5, 4, 4

**Back**

Seated Cable Rows
200 x 8 (4 sets)
150 x 10 (3 sets)

Overall rating 5/10

Kind of tired today. Chest went well, but back felt odd as I worked it. Not a pull or an injury, I think I just need to treat myself to a massage and get all the kinks worked out.

06 Mar 06 - Feeling tired; got finished last night working a few 12 hour shifts, now back to 8 hour days. Back feels better; I was right, no injury, just needed a good crack and a nice rub. Its leg day, debating if I want to try to get into the gym in the next 15 mins, or just go after work, or just go tomorrow morning. BLEH !

OneBadUnit
03-11-2006, 07:06 AM
Leg cramps, dizziness, and vomitting !!!! Wooohooo thats my past week !!!! Past 2 workouts were crap; yea, I moved some weight, but just disappointed in myself.

LEG DAY

I was stoked and ready to work this day. Put on some good weight and felt strong. I forgot my straps, but I managed to get my deads done w/o losing grip (grip is improving nicely). I get on the Hack Squat, and i get some ferocious cramps in my calves. Took me a good 15 mins to stretch / rub them out. I drink plenty of water, eat a bananna one a day, and take a multivitamin, maybe I need to stretch more.


Squat
225 x 8
245 x 6 (2 sets)
275 x 8 (2 sets)

Dead Lifts
225 x 8
245 x 6 (2 sets)
275 x 6 (2 sets)

Shoulders

Was feeling great today !!! Workout was going well but right as we are about to do Upright rows, she tells me a joke, and we both start laughing, it was good. (In the moment inside thing or I'd explain it). Anyway, at the end of the outburst, I'm feeling all F'd up. Dizzy, tingley, and ears are ringing. So I sit down , drink some water, and feel ok after about 10 mins. I had drank about half a gallon prior to working out, so I know I was hydrated. I'm not sure what it was, but as I tried to finish up with arms, I just felt weak. I tried to eat something when I got home ... it came right back up.

Military Press
135 x 8 (2 sets)
155 x 8
165 x 5

Lateral Raises
Front - 25s x 8 (2 sets), 30 x 8

Side & Rear 30s x 8 (3 sets)

Upright rows
110 x 8 (2 sets)

DB shrugs
110 x 8 (2 sets)

BICEPS
Straight Bar Curl
80 x 8 (2 sets)

DB curl
40's x 6 (2 sets)

Hammer Curl
40's x 6

TRICEPS
Single arm cable pushdowns
60 x 8 (6 sets)

Abs
45 degree decline - BW x 12, 10, 8

Going to make an appointment with the doctor just to make sure everything is cool. (hoping I'm not suddenly diabetic or anything). I felt good the past two days though, no problems at all.

OneBadUnit
03-14-2006, 07:35 AM
**CHEST**

Flat Bench
225 x 11
275 x 3
245 x 6

DB Incline
100s x 6, 5
80s x 6, 6

Dips
BW x 10, 8, 6

**BACK**

Pull Ups
BW x 6, 4, 3

Seated Cable Rows
205 x 8 (2 sets)
190 x 8,(2 sets)

Roman Chair Extensions
BW x 8 (3 sets)

**ABs**

45 degree decline
BW+10 x 10, 10

100 crunches

Overall Rating 8/10
Even though we went out the night before, did too many tequilla shots and beer, it was a good workout. Really happy with the increase in my dips and especially the Pull Ups. Then we hit the pool and did several laps, ouch, loved the feel, but it wore me out; we're going to keep doing that.

With the NFL draft coming up, and seeing all the news on this year's crop, I started to wonder if I could get my bench up to that level. So a mini goal of mine is now to get my bench to 225 x 20+.

OneBadUnit
03-15-2006, 09:12 AM
Its leg day, and gout (http://www.rheumatology.org.nz/nz08003.htm) has set in on my right toe / foot. This sucks !!!

Even with a few set backs, I'm feeling good about my progression.

Krista is still going strong; impressed me when she went and did legs on her own when or schedules conflicted. Twice we've come back fromt he gym and shes cooked up some salmon and cod with an awesome zucchini side. She spots me and cooks !!! HAHA . She just called, as I was typing this, to say she wants to get in early to do legs ... awesome. Here is one of my fav shots of her Krista (http://members.cox.net/one.bad.unit/Krista06.jpg)

Anyone have some suggestions on what I can do tonight with legs? I wont be able to support any weight , so I'm thinking Ham Curls, Quad Extensions, maybe some Hack Squats where I can keep my toes off the plate.

midee1
03-15-2006, 09:29 AM
Its leg day, and gout (http://www.rheumatology.org.nz/nz08003.htm) has set in on my right toe / foot. This sucks !!!

Even with a few set backs, I'm feeling good about my progression.

Krista is still going strong; impressed me when she went and did legs on her own when or schedules conflicted. Twice we've come back fromt he gym and shes cooked up some salmon and cod with an awesome zucchini side. She spots me and cooks !!! HAHA . She just called, as I was typing this, to say she wants to get in early to do legs ... awesome. Here is one of my fav shots of her Krista (http://members.cox.net/one.bad.unit/Krista06.jpg)

Anyone have some suggestions on what I can do tonight with legs? I wont be able to support any weight , so I'm thinking Ham Curls, Quad Extensions, maybe some Hack Squats where I can keep my toes off the plate.

UH DAMN! Hot chick. And she cooks and goes to the gym by herself. That's not fair. Mines not that hot and she doesn't cook and won't go to the gym without me. :cry:

Yea curls and extensions will work. If your leg press sled is like mine you can do high foot placements on them as well.

OneBadUnit
03-15-2006, 09:45 AM
Midee1 Oh yea, forgot about the leg press machines !! I think I need another cup of coffee this morning. And yea, the fact that shes hot is definately a bonus to her already awesome package.

OneBadUnit
03-16-2006, 03:23 PM
**Legs**

Hack Squat
225 x 8
275 x 8 (3 sets)

Leg Press
275 x 8
365 x 8 (3 sets)

Hamstring Curls (Both Legs)
180 x 8 (4 sets


Seated Calf Raises
135 x 10 (4 sets)

Abs
45 degree decline
BW+10 x 10, 10, 8

Overall Rating 8/10
Even though the gout was acting up, I still managed to have a great workout !

15 Mar 06 - Diet


Calories Eaten Today
Total: 2240
Fat: 827
Saturated: 297
Polyunsat: 63
Monounsat: 153
Carbohydrates: 410
Protein: 934
Alcohol: 0

Calories Burned Today
Total: 4060
Basal: 2372
Lifestyle: 571
Activities: 1117

OneBadUnit
03-17-2006, 04:20 PM
Happy St Patty's Day !!!!

**SHOULDERS**


Military Press
135 x 10
155 x 8 (2 sets)

DB Press
65's x 6 (3 sets)

Lateral raises (front, side, rear)
35's x 6 (3 sets each)

Upright rows
110 x 8 (2 sets)
90 x 8

DB Shrugs
110's x 10 (3 sets)

**Biceps**

Straight Bar Curl
90 x 8 (2 sets)

DB Curls
40 x 6
35 x 6

**Triceps**

V-bar pushdowns
100 x 10 (3 sets)

Seated Tricep Pushdowns
200lbs x 10 (3 sets)

OneBadUnit
03-19-2006, 11:32 PM
***CHEST***

BB Flat Bench
135 x 8 - warm up
225 x 12
275 x 6 (1 spotted)
275 x 5 (1 spotted)
225 x 6

BB Incline Bench
185 x 6
225 x 4
205 x 6 (2 sets)

Dips
BW (wearing boots & Uts) x 8+2neg, 8+2neg, 6+4neg

***BACK***

Pull Ups
BW (wearing boots & Uts) x 6, 4+2 spotted, 4+2spotted

Seated Cable Rows
210 x 8 (2 sets)
205 x 8 (2 sets)

Roman Chair Extensions
BW x 8 (3 sets)

**Abs**
45 degree decline
BW x 12, 10, 10

Overall Rating 9/10

Felt great today !! Was toting around an extra 7ish pounds having worn my boots and BDU's to the gym; but it made the dips and pull Ups more interesting. Also means that the new weight is 251.

OneBadUnit
03-19-2006, 11:41 PM
Relaxing to: "GlassBreaker" by The Crystal Method :thumbup:

OneBadUnit
03-23-2006, 07:21 AM
**Legs**

Squats
255 x 8
275 x 6
275 x 6
315 x 6

Hack Squats
315 x 6 (4 sets)

Hamstring Curls
160 x 8 (both legs) (4 sets)
75 x 10 (single legs) (4 sets)

Seated Calf Raises
180 x 8 (4 sets)

Standing Calf Raises
BW (single leg) x 10 (2 sets)

Abs
45 degree delcine
BW+25 x 10, 6+4(-25) (2 sets)

Overall Rating: 8/10
Felt Pretty good today. 315 on squats was fun; I may have scared Krista when I let out my "roar" pushing up that last rep.

OneBadUnit
03-26-2006, 06:34 PM
**Shoulders**

Military Press
155 x 8 (3 sets)

DB Press
70's x 6 (3 sets)

Lateral raises (front, side, rear)
35's x 8 (4 sets each)

Upright rows
110 x 8
90 x 8 (2 sets)

DB Shrugs
120's x 8 (3 sets)

**Biceps**

Straight Bar Curl
90 x 8 (2 sets)

DB Curls
45 x 6
40 x 6
35 x 6

**Triceps**

Overhead Extension w/ rope
70 x 8 (4 sets)

Single arm pushdowns
50 x 8 (2 sets)