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Ateam311
06-15-2006, 08:45 PM
A Little About Me:

To start with, my name is Brandon Shipe, I'm 20 going on 21 in July, and I've lived in Harrisonburg, VA since the age of 3 (born in New Jersey, but only because my dad was stationed there at the time). If you decide to Google my name, you'll find that I'm the guy in almost every search result on the page, including the File Rush News (www.FileRushNews.com) links and the At Large Nutrition link; the former is a small business that I've had complete ownership of since last September and have been working with for over two years now, while the latter is a short review of Thermocin from awhile back.

If you've never paid a visit to my site before, File Rush News is what I and thousands of others consider to be a premiere source for gaming news. The site doesn't draw as many visitors in as it did when we still had our file section up (File Rush or FileRush.com), but I still enjoy every moment I spend working on it. You'll probably thing otherwise if you stroll on over to the page now since there aren't too many updates, and in response I can only tell you that there just isn't a lot to talk about during the summer months.

Moving along, I am currently a junior at Virginia Tech, with my focus being that of Business Information Technology. I came to the school as a Computer Science Major, but have since switched to the College of Business due to the overwhelming amount of programming associated with CS. My plan is to eventually turn myself into a respected network administrator or find a profession that I enjoy somewhere along those lines.

My Experience With The Gym:

The gym to me is like Christianity to an honest, church-going man. I took up going once in a good while between my junior and senior years of high school, at which point I weighed approximately 260lbs. I wasn't shaped like a giant ball, but standing at only 5'11", it was obvious to friends and non-friends alike that I was overweight.

Before escaping the confines of high school and moving on with my life, I began taking the gym more seriously. Instead of going one or two times a week, I was now going upwards to four days a week. Instead of doing weights one day and cardio the next, I was doing both in the same day, multiple days a week. My diet wasn't exactly the greatest at the point, but my routine was good enough to help me shed a few pounds and slightly tone up parts of my body.

Zooming ahead to today, I now weigh 186 pounds. I'm no longer taking Thermocin and my routine has changed drastically since becoming a crazed "gym whore" during the second semester of my freshman year in college. Since school is out, I'm not only hitting my second home up on Mondays, Tuesdays, Thursdays, and Fridays, but also running 3.5+ miles on Mon/Wed/Fri and biking 10+ miles on Tue/Thurs. My diet is, well, better than it was at school, but I don't consider it to be nearly as good as it was when I managed to drop those 60+ pounds from my younger years.

So Now It Begins:

So this is the first time that I've kept an online journal of my daily activities. Yes, I do have an actual log of everything I do at the gym, but no, I've never shared anything in the book with anyone except gym partners.

If you're wondering why I'm just now deciding to start up my online journal, well... I don't really have a clear answer for you. I can tell you though that is has nothing to do with not trusting myself or any of that craziness. It does however have something to do with wanting a little bit of feedback here and there and sharing my thoughts/opinions with everyone that frequents this site.

Hopefully all of what I said makes some sense. If it doesn't, feel free to call me out on whatever it is and I'll help clear things up a bit.

In the case that everything makes sense, then feast your eyes on today's workout.

Workout Routine - June 15, 2006:

Morning - Ran ~3.5 miles

Mid-Afternoon - Gym (Format: Sets x Reps x Weight)

- Bench: 1x8x135 (Warm-up) | 3x8x185
- DB Bench: 2x8x70 | 1x6x70 | 1x4x70
- Lat PD: 1x150 (Front - Rev Grip) | 1x150 (Behind Neck) | 1x150 (Front - Rev Grip)
- Bi Superset:
o Standing CB Curls: 1x10x17 (Warm-up w/ bar) | 3x8x92
o Seated DB Curls: 3x8x40
- Bent-Over Rows: 1x8x40 | 2x8x50
- Stretched
- Weighed in @ 186lbs (nothing but gym shorts and boxers)

Evening - Home

- Abs

Meals:

- Breakfast: 2x Mega Men pills (I was out of food!)
- Lunch: Tune wrap
- Mid-afternoon: Yogurt Cup
- Dinner: PB&J and a few slices of cheese
- Post-Dinner: Yogurt Cup
- Post-Post-Dinner: Egg Salad Sandwich (sorry, won't happen again!)

Before I End My First Post:

Just wanted to say that I can't wait to get to know some people around here and become actively involved with the WBB community. I've been peeking in from time to time to get some ideas on how to improve my routine and eating habits, but I'm hoping that the launching of my journal will change all of that.

Before I go, I'd like to share a few pictures (see below of course) that I shot this morning after my run. As you'll see, I'm not "ripped" nor am I covered in excess BF (well, I am in the gut and the such, but yeah). Even so, I'm proud of how far I've come over the past 1.5 years or so and am looking forward to increasing my overall strength and slimming up a wee bit more before it's all said and done.

P.S. - Would it be better if I attached images instead of linking everyone directly to them on my site or is either way fine?


http://www.filerushnews.com/gallery/d/72032-2/PC04015.JPG

http://www.filerushnews.com/gallery/d/72024-2/PC040029.JPG

http://www.filerushnews.com/gallery/d/72020-2/PC040020.JPG

KingWilder
06-15-2006, 09:32 PM
GO WOLFPACK!!!


ahahaha, kidding...cool to see someone else from the ACC around here tho

welcome and good luck, keeping a journal is prob. one of the best things about WBB...everyone seems to look after each other, give great advice, and keep you motivated

Ateam311
06-15-2006, 09:56 PM
GO WOLFPACK!!!


ahahaha, kidding...cool to see someone else from the ACC around here tho

welcome and good luck, keeping a journal is prob. one of the best things about WBB...everyone seems to look after each other, give great advice, and keep you motivated
Speaking of the ACC, I can't wait to put my season football tickets to use in the fall. This is the first year that I've decided to pay up instead of crossing my fingers and praying that the lottery system doesn't let me down.

Oh, and thanks for the kind words!

DumbellDude
06-15-2006, 11:08 PM
Welcome to WBB Brandon!

Congrats on meeting your goals over the past couple years. Your lifts look good. Pics look good too. Keep us updated man.

(I like the messy desk on the 3rd pic... like mine :D)

Ateam311
06-15-2006, 11:26 PM
Welcome to WBB Brandon!

Congrats on meeting your goals over the past couple years. Your lifts look good. Pics look good too. Keep us updated man.

(I like the messy desk on the 3rd pic... like mine :D)
That's the motherload of computer stuff that we've acquired over the years. My desk (the one you can sort of see in picture #2) isn't nearly as bad.

As for my lifts, yeah, they've been pretty good. It's been slow-going on my bench, but at least I'm not stuck at 165 anymore. :clap:

Edit: And thanks, glad to be here!
Edit #2: This is going to sound a little random, but I figured this is a good time to point out that I'm 20, going on 21 in July. I'll go ahead and add that tidbit of information to my original post along with the egg salad sandwich that I devoured shortly after posting up my first journal entry. Shhh don't tell anyone!

DumbellDude
06-15-2006, 11:33 PM
I think for most people bench is slow-going. Pectoral muscles are not that big, and are not utillized in everyday life too much. I think that's why the respond slow to training, as opposed to legs for example. 185 is pretty sweet... Your warmup weight is my finish weight. My bench is pathetic :(


hat's the motherload of computer stuff that we've acquired over the years
I noticed several towers and several screwdrivers... LOL

DGabe24
06-15-2006, 11:35 PM
Hey Brandon, welcome to WBB. Very nice write up to start this off, seems like you have a good foundation of knowledge to start with. What are your actual goals? Weight, % bf, strength goals? I'll be checking in regularly to either throw some advice, support, or a good kick in the ass if necessary :ninja:

Ateam311
06-15-2006, 11:52 PM
I think for most people bench is slow-going. Pectoral muscles are not that big, and are not utillized in everyday life too much. I think that's why the respond slow to training, as opposed to legs for example. 185 is pretty sweet... Your warmup weight is my finish weight. My bench is pathetic :(


I noticed several towers and several screwdrivers... LOL
The bench has never been my friend, but oh well. I still have my calves and bis, and those are more important to me than my pecs.


Hey Brandon, welcome to WBB. Very nice write up to start this off, seems like you have a good foundation of knowledge to start with. What are your actual goals? Weight, % bf, strength goals? I'll be checking in regularly to either throw some advice, support, or a good kick in the ass if necessary :ninja:
I don't really have a % BF goal, nor have I ever had one, but I'm looking to pull my weight down below 180 before I go back to school in August. I'm also looking to tone up my abs, lay waste to my love handles, and tone up my glut / hammy area.

As for strength, well, I'm looking at something like this (at least 3 sets of 8 at each weight in pounds) over the next couple of months:

- Bench: 200+ (currently 180)
- Bis (standing curls): 122+
- Bis (seated DB curls): 50
- Tris (Close Grip and Reverse Grip): 145
- Tris (Kickbacks): 35 (currently 25)
- Seated Calves: 250+ (currently 225)
- Squats: Can't really set a goal since I've been doing inv leg press in place of my squats, but if I can get back into doing them, I'm going to set my goal at 300

The list goes on and on, but those are the main areas that I'll be focusing on simply because I'm all about strengthening my bis/tris, calves/quads, and chest. I suspect that all of my other weights will continue to go up as well, but at slower rates.

Most important of all though, I really need to work on eating a little more. The job I'm currently working has really whack hours, so trying to fit five or six meals in each day is harder than it is at school. Guess I'll figure out something.

And thanks for the greeting!

DumbellDude
06-16-2006, 12:16 AM
You know there is no substitute for squats! Just do them. Eating will improve as you'll get used to your new schedule.

KingWilder
06-16-2006, 06:26 AM
Speaking of the ACC, I can't wait to put my season football tickets to use in the fall. This is the first year that I've decided to pay up instead of crossing my fingers and praying that the lottery system doesn't let me down.

Oh, and thanks for the kind words!

lucky bastard...I'll be doing the lottery again. BUT they did expand our stadium and I'll be a senior so hopefully it won't be a big deal getting tickets for all the games.

Ateam311
06-16-2006, 09:10 AM
Another Sunny Day In The Burg':

Goo' mornin' everyone!

Managed to wake up again at 10:30. I would've gotten up earlier had the bike shop actually fixed my bike like they said they were going to, but after going to pick it up yesterday and having the rear axle fall apart in my hands, I was forced to once again leave it in their hands. I specifically told the fellow over at the shop that I was really looking forward to riding it today, so hopefully he'll give me a call here shortly like he promised that he would. :swear:

To help pass the time, I'm going to set up today's entry with my plans for the gym and all that good stuff.

Workout Routine - June 16, 2006:

Morning - Nothing (thanks for nothing bike shop!)

Mid-Afternoon - Gym (Format: Sets x Reps x Weight)

- Squat: 1x8x45 (Warm-up; bar only) + 1x8x135 | 2x8x225 2x8x245
- Seated Leg Press (Yay for gluts!): 1x8x90 (Warm-up) | 1x8x150 1x8x180 1x8x200 1x8x220
- Straight Leg Deadlift (Yay for hammys!): 1x8x45 (Warm-up) | 1x8x115 1x8x135 1x8x145
- Seated Calves: 1x8x160 (Warm-up) | 1x8x215 1x8x220 1x8x225
- Lower Back (forget exact name of exercise): 1x8x80 (Warm-up) | 2x8x140 1x8x150
- Tri Superset: 1x8x45 (Warm-up; bar)
o Close Grip: 2x8x130 1x8x135
o Reverse Grip: 2x8x130 1x8x135
o Overhead DB (standing extensions): 3x65

Evening - Home

- Abs

Meals:

- Breakfast 2x Mega Men Pills + Bowl of mini-wheats + 1% milk
- Post-Breakfast: Nothing b/c of the damn bike shop
- Lunch: 1 slice provolone + 1 yogurt cup + 2 slices wheat bread + 2 slices peppered turkey
- Post-Lunch: Yogurt cup
- Dinner: Chicken breast + Noodles/corn/carrots mixed together
- Post-Dinner: Water + Water + Water

The End:

That's everything for today! Guess I'll get my bike ride in tomorrow since I have the day off.

Ateam311
06-16-2006, 09:43 AM
Go go magical signature!

Edit: It's alive!
Edit #2: The bike shop is really pissing me off now. Grrr.

Ateam311
06-16-2006, 12:38 PM
There's A First Time For Everything:

As you can see a couple of posts up, my routine was quite a handful today. It was also the first routine of mine to include straight leg deadlifts, and holy cow did those feel amazing! When I wrapped up on those, my legs felt a little weak, but in a good way.

Although it wasn't the first time I've done them, I went ahead and dropped inverted leg press for squats. I've been afraid of starting back up on squats because of the leg issues I was having before the start of last summer (bad form and too much weight will do that to you). Good news though: I didn't have a single problem getting 225 up, nor did I have a problem with 245! As a result, I'll more than likely keep my sets somewhere between 230 and 250 for my Tuesday/Friday sessions next week just to be sure that my form is perfect.

The bad news (and this has nothing to do with squats) is that I didn't get around to doing military press, reason being that my left shoulder was starting to hurt toward the end of my tri superset. I figured "well, better safe than sorry" and proceeded to leave the gym.

I Hate Bike Shops:

So I go out to hop in my truck and notice that I've got a missed call. Seeing as though the guys over at the bike shop didn't call me this morning, I knew it was them - and I was right. They left me a message saying that my bike was ready to go and that I could come over and pick it up anytime today. Seeing as though I was already out and about, I decided to go over and pick it up not knowing that they *still* hadn't completely fixed it.

Allow me to explain. The original reason that I took the bike in was because the back tire was rubbing against the frame, which I blamed on the frame being slightly bent. I decided to take it over to the only bike shop in the city to have them check that out, true my wheels, and give my bike a basic tune-up (boy did it need it). In the end, I paid $36 ($30 for the tune-up, $6 in labor for bending the frame back).

The fun didn't stop there though.

I went over to pick the bike up last night and being the moron that I am, I just threw it on the back of the truck and left without giving it a proper test ride. Needless to say, when I got back to the house, the rear wheel was still rubbing and on top of that, the rear axle was coming apart. I hauled you know what to get back over there before they closed, left my bike with them, and was told that it would cost another $15 or so to fix it.

That brings us to back to today. Upon arriving at the shop, I paid the $14.40 I owed and took the bike for a ride up and down the road. The rear wheel was still rubbing, so I ended up having to wait around for 15 minutes for them to throw another quick release on the back and straighten everything out. Took the bike for another spin and it was *finally* working properly. Afterward, I started to load the bike on the back and was presented with a free tube for all my trouble. Oh boy! <sarcasm>

Oh well. I'm just glad to have my bike back! Too bad my legs are a little too tired at the moment to go give er' a good long ride, but the day is still young.

Ateam311
06-17-2006, 07:22 AM
No Pain, No Gain:

After throwing ice on my left shoulder and wrist last night, I woke up this morning with *both* shoulders hurting a bit and my wrist acting up. I figure the shoulder thing will work itself out over the weekend since I don't lift on the weekends. As for my wrist, there's not a whole lot I can do. Reason being that I came very close to breaking it back in high school after I crashed my bike, leaving me with a lot less strength in my left wrist than my right wrist.

Anyway, going to help someone move some stuff this morning and possibly go for a bike ride later on. I'll just have to see what the day throws at me.

Meals:

- Breakfast: 2x Mega Men + Bowl of mini-wheats + 1% milk
- Post-Breakfast: Nothing
- Lunch: Egg salad + two slices of wheat bread + yogurt cup
- Post-Lunch: Yogurt
- Dinner: Pasta
- Post-Dinner: Nothing

Ateam311
06-18-2006, 06:18 PM
Uh Oh:

Received a message from one of my best buds shortly ago. He pointed out (and this was pretty obvious, but I wasn't taking it too seriously) that, basically, my body needs more food :burger:. We figured out my BMR (1983.86) and came to the conclusion that I should be eating ~1500 calories per day, at least until I can get down to around 170lbs. I'm going to cross my fingers and hope that losing 16lbs will help tone up my abs, sides, and backs of my legs.

So my goal this week (aside from getting 3x8x190 in on the bench) is to get my eating schedule on track. That means that I'll also be counting my calories and all of that good stuff, which is something I haven't done since I lost 70+ lbs last year.

On that note, here's yet another day's worth of horrible eating!

Meals:

- Breakfast: 2x Mega Men + Bowl of mini-wheats + 1% milk
- Post-Breakfast: Nothing
- Lunch: Pasta
- Post-Lunch:
- Dinner: PB&J + Yogurt
- Post-Dinner (technically dinner because I started eating at 5am this morning): 2x small pork chops + 3x white bread rolls + 1 serving of sloppy joe

KingWilder
06-18-2006, 06:20 PM
how's your shoulder feeling?? Mine felt fine today when I was doing Arnold's..hope yours gets better.

you SHOULD be counting calories haha, I'm not surprised that you lost 70lbs when you were keeping track, it's important.

Anyways the eating doesn't look too bad, do you know what the macro breakdown is?

Ateam311
06-18-2006, 06:36 PM
KingWilder: Shoulders are feeling much better. Gluts/hammys are still a little sore, but they'll be fine by the time my Tuesday session rolls around.

As for the macro (I hope this is what you mean):

Total: 3038
Fat: 114 1025 34%
Sat: 33 301 10%
Poly: 32 292 10%
Mono: 39 350 12%
Carbs: 374 1404 47%
Fiber: 23 0 0%
Protein: 143 573 19%

I'm new to the FitDay stuff and I did not manually put in any of the food I ate, so I'm pretty sure I ate less (a lot less) than what's listed.

KingWilder
06-18-2006, 07:02 PM
are you bulking or cutting? Either way, your protein looks low. Aim for 1.5g per lb LBM (lean body mass)

Ateam311
06-18-2006, 07:17 PM
are you bulking or cutting? Either way, your protein looks low. Aim for 1.5g per lb LBM (lean body mass)
You could say that I'm cutting, yes. Definitely not trying to get any bigger right now, especially since I want to get down to ~170lbs in the next month or two.

As for protein (and this is according to an LBM calc I used), I need to be taking in ~214g each day. I'll see if I can't get that up over the next few days to a more desireable level.

Thanks for the help!

Edit: For my own reference: LBM: 141 | BMR: 1984. Daily cal target is going to be 1500 as noted four posts up.
Edit #2: Actually going to aim for around 1800 cal for the time being. I'd try to push that number above 2000, but I really just need to work my way back into eating more on a more regular basis.

Ateam311
06-19-2006, 08:31 AM
A New Week Is Upon Me:

After going back and forth about it in my head last night, I've decided to take up HIIT, more specifically IBUR (http://www.bodybuilding.net/images/misc/251ibur_big.gif). I'll be replacing my Mon/Wed/Fri jogs with IBUR sessions until I've reached my targeted weight of 170lbs and will instead go for a jog or two on the weekends. However, even though I've decided to move away from jogging during the week, I'll still be biking on Tuesday and Thursdays.

Seeing as though my gym routine has never let me down, I'm only going to be making a couple of small adjustments this week. For instance, I am going to go ahead and start following up my bi supersets with preacher CB preacher curls (Mon/Thurs) and am planning on incorporated deadlifts (not just straight-leg deadlifts) into my Tues/Fri routine.

Aside from all that, my focus is again going to be on my diet, more specifically my caloric intake and protein. There's a good change that I'll be adding whey back into my diet to (1) drink after my workouts and (2) fill in for a meal between breakfast/lunch or lunch/dinner once in awhile.

Meals:

- Meal 1: 2x Mega Men + 2 Cups Frosted Mini-Wheats + 1 Cup 1% Milk
- Meal 2: 2x Large Eggs (Fried) + 1 tablespoon EVOO (used to make eggs) + 1 tablespoon peanut butter
- Meal 3: Yogurt Cup
- Meal 4: 1x 5oz Chicken Breast w/ Lemon Pepper + .75 Cup Corn + 1oz Sharp Chedder
- Meal 5: 1 teaspoon peanut butter + yogurt cup

Workout Routine - June 19, 2006:

11AM - Gym (Format: Sets x Reps x Weight)

- Bench: 1x8x45 (Warm-up w/ bar) + 1x8x135 | 1x8x185 1x6x190 1x4x195
- DB Bench: 2x8x70 | 1x5x75
- DB Flies: 2x8x50 1x8x55
- Lat PD: 1x8x100 (Warm-up; Rev Grip) | 1x8x150 (Front - Rev Grip) 1x8x150 (Behind head) 1x8x150 (Front - Rev Grip) 1x6x150 (Behind head)
- Bi Superset:
o Standing CB Curls: 1x10x17 (Warm-up w/ bar) | 1x8x92 1x8x97 1x6x102
o Seated DB Curls: 2x8x40 1x8x45
- Rev CB Curls: 3x65

~12:15AM - Gym (HIIT)

- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretched

Ateam311
06-19-2006, 08:06 PM
Much Better:

I didn't get those preacher curls in like I wanted to, but I did manage to eat more and work my way through my first run through of HIIT.

From a runner's point of view, the biggest difference I found between jogging/running and doing HIIT was the amount of work my heart was doing. That more than likely has something to do with pacing myself to run versus not pacing myself at all to get through the various intervals of HIIT, which will hopefully make dropping my weight down to 170 or less a lot easier.

Protein, Protein, Protein!:

We have a problem, and that problem is my protein intake. I figured that at 2g per unit of LBM that I should be taking in ~200g of protein each day and, as you can see above, that is simply not happening at this stage.

The only solution I can think of at this point is to take up drinking protein shakes again and let go of my craving for yogurt. Two or three shakes each day should be enough to get me up in the vicinity of 170 or so grams, which is a steep improvement over the 112g I took in today.

Of course, if anyone has any other suggestions that don't involve taking in a massive amount of calories, then by all means, throw em' my way.

Edit: Loaded up on some fish oil (1700mg/serving) tonight. I'll start taking that tomorrow along with my Mega Men.

Macro for 6/19/06:

Total: 2035
Fat: 81 732 36%
Sat: 26 231 11%
Poly: 14 125 6%
Mono: 35 317 16%
Carbs: 226 841 42%
Fiber: 16 0 0%
Protein: 112 448 22%

KingWilder
06-19-2006, 10:31 PM
if you're that worried about calories then reduce the amount of carbohydrates that you consume and add in more protein.

Switch those two numbers 226g carbs vs. 112g protein (to 226 p and 112 c) and you'll be fine (also equals same number of total cals...but I'm sure you knew that :))

Ateam311
06-20-2006, 10:48 AM
if you're that worried about calories then reduce the amount of carbohydrates that you consume and add in more protein.

Switch those two numbers 226g carbs vs. 112g protein (to 226 p and 112 c) and you'll be fine (also equals same number of total cals...but I'm sure you knew that :))
Yeah, I'm going to drop yogurt from my diet completely and replace it with protein shakes. It's just a matter of going out and picking up some protein when I get a chance later this week.

A "So So" Day At The Gym:

Woke up at 9 instead of 10 this morning and headed off to the gym at 10 instead of 11. I got through everything I wanted to with the exception of my shoulders (taking it easy on them for the time being) and the last set of my tri superset, but that's alright because I'm going to be working from 3 tonight until the wee hours of the morning. :(

Back to the tri superset though, the reason I didn't get through it was because I lacked the energy at that point to put the BB up again. I noticed that I was really tired after my deadlifts and straight-leg deadlifts, leading me to conclude that my arms are simply not used to doing deadlifts as of yet. No need to worry though for I don't plan on dropping deadlifts from my routine unless I find that I can't get used to them over the next two weeks.

All in all, it was a "so so" day at the gym.

Meals:

- Meal 1: 2x Mega Men + 2x Extra Strength Fish Oil + 1.5 Cups Mini-Wheats + 1 Cup 1% Milk
- Meal 2: 3-Egg Omelet + .3 Cups Sharp Cheddar
- Meal 3: 1 tablespoon peanut butter
- Meal 4: 2x Granola Bar
- Meal 5: Baked Potato + Turkey + Cheese + 2x slices of franchetta bread

Workout Routine - June 20, 2006:

10AM - Gym (Format: Sets x Reps x Weight)

- Squats: 1x8x45 + 1x8x135 (Warm-up Sets) | 1x8x225x235x245x255
- Seated Calf Lifts: 1x8x180 (Warm-up Set) | 1x8x220x225x230 (PR)
- Deadlifts (Mixed Grip): 1x8x45 (Warm-up Set) | 1x8x135x165x185
- Straight-Leg Deadlifts: 1x8x135x145x155
- Lower Back: 1x8x80 (Warm-up Set) | 1x8x140x150x150
- Tri SS:
o Close Grip: 1x8x45 (Warm-up Set) | 1x8x130x135
o Reverse Grip: 1x8x45 (Warm-up Set) | 1x8x130x135
o Standing DB Ext.: 2x8x65
- Stretch

1:30PM - Home

- Abs

Macro:

Not throwing the macro up for this day because it was a crazy long night at work (got back at 6am this morning). I'll get it up soon though, I promise.

Ateam311
06-21-2006, 02:46 PM
Quick Update For Today:

I'm looking to relax my ass off until it's time for work @ 7, so no long post today.

P.S. - Going to head out here shortly and pick up enough whey to last me until my order of Nitrean comes in. Speaking of which, I need to order that here shortly!

Meals:

- Meal 1: 2x Mega Men + 2x Extra Strength Fish Oil + 1.5 Cups Mini-Wheats + 1 Cup 1% Mik
- Meal 2: Peanut Butter & Jelly + 2x Slices Wheat Bread
- Meal 3: 3x Slices of Pizza (I so didn't want to eat them...)

Workout Routine - June 21, 2006:

2PM - Outside (HIIT):

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch

Ateam311
06-22-2006, 07:04 PM
Not Good, Not Good At All:

Ended up working on 2 hours of sleep from 6am until 12:30 today, after which time I came home and slept for about 6 hours. I then proceeded to the gym only to find that my body was completely out of it. I'm not exactly sure what it was, but when I lifted 190 off to bench today, it came barreling down onto my chest; a first for me in well over a year.

Not one to give up so easily, I somehow got 18 reps of 185 in and moved on to do decline DB, incline DB, my bi superset, lats, and abs. The good news is that everything after the bench went fine and I didn't have to lower any of my weights. The bad news is that today was my weigh-in day and, according to the scale, I've put on a pound in the past week.

Speaking Of My Weight...:

Needless to say, this was not a good week to try and totally change up my eating habits. I had to work some strange hours that ended up throwing both my eating and sleeping schedules off completely. Add in the fact that I didn't get around to ordering my Nitrean until earlier today and, well, you get the picture.

What am I going to do about this? For one, I'm going to stock up on chicken, oats, salad stuff, and tuna this weekend. Once I've amassed what I consider to be a decent food supply, I'm going to sit down and draw up various meal plans so that I at least have some variety in what I'm eating over the next couple of months. The last piece of the puzzle will of course be the whey, which I suspect will be here Monday since I live in Virginia and all.

Then There Was The Cardio:

I didn't get either of my biking days in this week, but I'll be damned if that happens next week since I have both Tuesday and Thursday off. I will however get all three days of HIIT in this week and will certainly get some jogging time in on Saturday and/or Sunday.

In short, the cardio stuff is going good as always. I just feel like this was a lazy week seeing as though this is the second week in the past 1.5 months that I haven't run Mon/Wed/Fri and biked Tue/Thurs.

Where Did The Food Macros Go?:

Just so we're on the same page, my food macros will return next week once I've straightened everything out. In case you're wondering what I've been eating, I've fallen once again to the power of peanut butter and jelly sandwiches and mini-wheats, which in turn means that I'm back to not eating nearly enough food.

Workout Routine - June 22, 2006:

7PM - Gym (Format: Sets x Reps x Weight)

- Bench: 18x185 (bad day for bench; not sure how many sets I did or how many reps I did per set, just know the total # of reps)
- Decline DB Bench: 1x8x65 1x8x70 1x8x70
- Wrist Superset:
Rev. Standing Wrist Curls: 3x8x30
Reg. Standing Wrist Curls: 3x8x30
- Incline DB Bench: 1x8x50 1x7x60 1x3x60 (went until failure)
- Bi Superset:
Standing CB Curls: 3x8x92
Seated DB Curls: 1x8x40 2x8x45
- Lat PD: 1x8x100 (Warm-up) | 1x8x140 (Front, Rev Grip) 1x8x140 (Back, Norm Grip) 1x8x150 (Front, Rev Grip) 1x8x150 (Back, Norm Grip)
- Abs (Lower + Upper; side crunches)
- Weight: 187lbs

Ateam311
06-22-2006, 09:24 PM
Routine Revisions - Part 1:

Next week, I'm going to deviate ever so slightly from my normal Mon/Thu and Tue/Fri routines. This'll hopefully keep me from overworking myself on any given day and, more importantly, make my training sessions go more smoothly.

On that note, here are the new routines (last revised: June 22 @ 11:29 PM)

Monday / Thursday Gym Routine:

BB Bench:
Incline DB Bench:
Decline DB Bench:
Wrist Superset:
Bi Superset:
Lat PD:
Lower Back:
BB Bent-Over-Rows:

Post-Workout - Mon/Thurs:

Abs (Lower + Upper; sides)

Tuesday / Friday Gym Routine:

Squat:
Seated Calves:
Tri Superset:
Seated Leg Press:
Straight-Leg Deadlift:
Military Press:
BB Reverse Curls:

Post-Workout - Tue/Fri:

Stretch
Abs (Lower + Upper; sides)

Weekly Cardio Routine:

Monday / Wednesday / Friday: HIIT (IBUR):

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch

Tuesday and/or Thursday: Bike:

- Stretch
- Bike
- Stretch

Saturday and/or Sunday: Jog:

- Stretch
- Jog ~3.5 miles
- Stretch

Ateam311
06-23-2006, 04:26 PM
Workout Routine - June 23, 2006:

3PM - Gym (Format: Sets x Reps x Weight)

- Squat: 1x8x135 | 1x8x225x240x250x260
- Seated Calves: 1x8x180 | 3x8x225
- Tri Superset:

Close Grip: 1x8x45 | 3x8x135
Reverse Grip 1x8x45 | 3x8x135
Standing Extensions 3x8x65

- Seated Leg Press: 1x8x100 | 1x8x200x220x240x260
- Straight-Leg Deadlift: 1x8x45 | 1x8x135x155x165
- Military Press: 1x8x45 | 1x8x65x75x85
- BB Reverse Curls: 3x8x65

Ateam311
06-24-2006, 11:23 AM
Workout Routine - June 24, 2006:

1PM - Outside (HIIT):

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch

Ateam311
06-26-2006, 05:36 PM
Extremely Tired...:

Sorry ahead of time for the horrible structure of this post, but I'm about ready to pass out.

Anyway, I ended up sleeping about 2.5 hours last night before getting up for work at 5, at which point I went in until 9:30AM. Once I got back, I eventually fell asleep and awoke around 1:30 to find that my chocolate Nitrean had arrived along with a sample of the vanilla Nitrean (as always, you're the man Chris). I tried it out before and after I worked through my routine and I must say that it's a lot better than the overpriced stuff that I was using last year.

Anyway, I didn't get HIIT in today because of the horrible sleep I've been getting and the pain in my left knee. Thankfully I'm off for the next three days though, so eating and sleeping right won't be an issue at all. It'll also allow me to get HIIT in on Tue, Thurs, and Sat this week.

That all said, I'm going to take my female cohort's advice and go sleep now.

Workout Routine - June 26, 2006:

2PM - Gym (Format: Sets x Reps x Weight)

- BB Bench: 1x8x135 | 3x8x185 (struggled on last two sets)
- Decline DB Bench: 2x8x70 1x7x70
- Incline DB Bench: 3x8x50
- Wrist Superset:

Reg. Curls: 3x8x35
Rev. Curls: 3x8x35

- Bi Superset:

Standing CB Curls: 1x8x17 (Bar) | 1x8x87 2x8x92
Seated DB Curls: 3x8x45

- Lower Back: 1x8x80 | 3x8x150
- Lat Pulldown: 1x8x100 (Front, Rev Grip) | 1x8x150 (Front, Rev Grip) 1x8x150 (Back, Reg Grip) 1x8x150 (Front, Rev Grip) 1x8x150 (Back, Reg Grip)
- DB Bent-over-Row: 3x8x50

Ateam311
06-27-2006, 10:00 AM
The Rain Couldn't Be More Soothing :

Everything is going quite well on this rainy day here in the Burg' and, despite the fact that I had to do my HIIT at the gym this morning, I'm in a very good mood. With my protein intake on the rise and my carb intake slipping, my gym routine today may end up being one of my best yet this summer (yes, I'm being optimistic).

On the issue of protein, I've started consuming one scoop of Nitrean before and after my weight training sessions. I've also invested in beef jerky, cashews (I don't eat too many during any one session, so no worries), tuna, chicken, flounder, and eggs to get my "diet" for the next couple of months on track. Whether I'll continue to use FitDay to keep track of what I eat is still up in the air, but at least we both know that I've moved away from eating PB&J sandwiches and yogurt.

My Issue With The "Diet" Thing:

To be honest, I've never kept track of my eating habits before... even when I managed to drop my weight from 260lbs to 190lbs last year. My secret was simply this: eat healthy, drink absolutely no soda, sleep as much as I can (my dad's side of the family has a history of not being able to sleep enough), and of course, do cardio and strength training exercises.

Don't get me wrong though, for I never started eating "unhealthy" after losing all of that weight. As proof, I can tell you that (1) I've had maybe two or three sips of soda in the past couple of years and (2) that I've maintained an average weight of 185-190lbs since last summer.

In Conclusion:

Do I expect what I did last year to help bring me down to 170-ish pounds by the end of summer? No, I don't - which is exactly why I'm trying my hardest to take in more protein than ever before. I do however expect the drop in carbs to help move things along more swiftly.

The way I see it, if it works, it works. If it doesn't and I still manage to make a bunch of gains this summer (which I already have), then that's great.

Workout Routine - June 27, 2006:

9AM - In-Door Track @ Gym (HIIT):

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch
- Abs

2PM - Gym (Format: Sets x Reps x Weight)

- Squat: 1x8x135 | 1x8x235x245x255x265
- Seated Calves: 1x8x180 | 1x8x225x230x235
- Tri Superset:

* Close Grip: 1x8x45 | 1x8x135 1x6x140 1x4x145
* Reverse Grip 1x8x45 | 1x8x135 1x6x140 1x4x145
* Standing Extensions 3x8x65

- Seated Leg Press: 1x8x100 | 1x8x210x230x250x270
- Straight-Leg Deadlift: 1x8x45 | 1x8x145x155x165
- Military Press: 1x8x45 | 1x8x75x85 1x5x95

Ateam311
06-28-2006, 06:52 PM
Finally:

With the clearing of the skies down here in the Burg', it was time to set out on a long bike ride. I must say that even though the bike rides a lot better than it did before I dropped it off at the shop, the chain is not staying on when switching up to the third tier of gears. It ended up coming off twice during the 45 minutes I was out, which is more frequent than ever before.

For the time being, I'll just kick it up to bad luck. If it continues though... yeah.

Workout Routine - June 28, 2006:

1PM - Outside - Biking

- Stretched
- Biked between 8 and 10 miles
- Stretched

Ateam311
06-29-2006, 09:58 AM
Shoulder Pain Strikes Again:

Actually, the pain in my right shoulder struck me during my tri superset on Tuesday, but that's beside the point. The worst part about the ordeal is that the pain has not completely subsided, hence the reason why (1) I didn't superset bis today, (2) I didn't get my lat PDs in, and (3) I cut out my third chest exercise.

If I can just get through tomorrow without the pain getting too awfully bad, we'll be in business. If I can't, then tomorrow's workout will have to be slimmed down a bit too.

Oh, and for the record, I dropped my BB reverse curls on Tuesday because of my shoulder too.

BB Decline Press Has Re-Entered My Journal:

It's been many a month since I last did BB decline bench, but that changed with today's workout. Not willing to trust my right arm with a 70lb dumbbell, I opted to do BB declines instead and I must say that I'm loving them more than DB declines. I'm going to run with them during my Mon/Thurs workouts next week since I still am not 100% sure how much weight is ideal at this point and, if all goes well, I'm going to drop DB declines for awhile.

Workout Routine - June 29, 2006:

11:15AM - Outside (HIIT)

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Walked 2min
- Stretch

2PM - Gym (Format: Sets x Reps x Weight)

- BB Bench: 1x8x135 | 1x7x185 1x6x190 1x4x195
- Decline BB Bench: 1x8x135 | 1x8x155x165x175
- Wrist Superset:

Reg. Curls: 3x8x40
Rev. Curls: 3x8x40

- Standing CB Curls: 1x8x17 (Bar) | 1x8x87 2x8x92
- Lower Back: 1x8x80 | 3x8x150
- Weighed in @ 186.75lbs (socks + boxers + gym shorts)

Ateam311
06-30-2006, 09:19 PM
Time To Take It Easy:

Excruciating shoulder pain struck me again today, this time while doing standing extensions. I went ahead and stopped doing the extensions, finished up with my tris, and went straight for the seated leg press, which in turn means that I skipped doing military press and straight-leg deadlifts. I also skipped the fourth set of the seated leg press because I was feeling a little uncomfortable in my lower back area.

So yeah, not exactly the best gym week ever for me, but life will go on.

Workout Routine - June 30, 2006:

2PM - Gym (Format: Sets x Reps x Weight)

- Squat: 1x8x135 | 4x8x245
- Seated Calves: 1x8x180 | 1x8x225 2x8x230
- Tri Superset:

* Close Grip: 1x8x45 | 1x8x135 2x8x140
* Reverse Grip: 1x8x45 | 1x8x135 2x8x140
* Standing Extensions: 1x8x65

- Seated Leg Press: 1x8x100 | 1x8x220x240x260

Ateam311
07-01-2006, 12:12 PM
Workout Routine - July 1, 2006:

1PM - Outside (HIIT)

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch

Ateam311
07-03-2006, 08:42 PM
No Other Choice:

After having to give up on doing bench due to my shoulder today, I've decided that the best course of action to take at this point is a break from the gym. If taking the next 5-6 days off doesn't help my shoulder, then I'll be sure to go and see a doctor about it.

If you're wondering why I'm not going to do any lower body training, it's because of the shin splints that I've had in my left leg for the past couple of weeks. Normally they just go away, but they decided to stick around longer this time around. Maybe - just maybe - if I stick to running and biking, my leg will heal up a bit before I start hitting the gym hard again next week.

Sigh, I'm sad. Someone hold me.

Workout Routine - July 3, 2006:

1:30PM - Gym:

- Bench: 1x8x135 | 1x8x185 1x5x190

~1:45PM - Gym (HIIT):

- Stretch
- Start: Jog 30sec, Sprint 20sec (increased Jog by 30sec after each interval & increased Sprint by 10sec after each interval)
- End: Jog 180sec, Sprint 70sec
- Stretch

Ateam311
07-04-2006, 02:30 PM
Workout Routine - July 4, 2006:

12PM - Bike:

- Stretch
- Biked ~9 miles
- Stretch

Ateam311
07-11-2006, 08:40 PM
Things Have Been Crazy...:

But there's no need to panic folks, for I'm still alive and kicking. I did manage to get back into the gym yesterday after taking a week off and everything is going great so far. My routines yesterday and today were shorter than they were before I took off, but that's only because I want to be absolutely sure that my shoulder and my leg are healed up.

If I get a chance tomorrow, I'll post up everything I've been doing since last Monday so that my journal is all caught up.