Cons Journal: Part II

[Natetaco]

nice lower body work con

[Stumprrp]

nice job con

[ddegroff]

lookin' good!

[Con]

September 11, 2006

Weight:
After 6 days of maintenance, im happy to see that my cals were pretty close to maintenace as I weighed in at 172.

Today started the lowerin of my cals, gonna do 2200 and 2400 with more carbs in general. Wanna see how that goes.

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Nate, Stump, ddeg - Thanks guys.

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Other than my back being sore for some reason, today should be good. Rest day and no work either. TTyl guys.

[Coke]

nice job con

Nice job for sure dude...good deal on getting those db deads in the mix as planned.

[Eszekial]

Oh those pesky delicious carbs!!!!

Glad to hear maintenance went well and you didn't go NUTS! I'm back on cutting as well! Let's keep each other accountable!

[ddegroff]

Sounds like a good plan!

[Con]

September 12, 2006

Lots of stuff in todays post, and only one "bad" thing so to speak. Ill prolly end up editin this post like 100 times, so look for updates :clown:

Workout:

Deadlifts:

135 x 4
185 x 4
235 x 1(big jump, i know)
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
295 x 0 :(
235 x 3

On last set, i completely put the weight down, and repicked it up. Gonna start doing thing with all sets, so deadlifts should be lighter, but porbably still more intense.

DB Rows:

55 x 6
55 x 6
55 x 6

Good control, but form felt a little wierd. Hope im doin em right.

BB bench:
Shared bench with a guy who was going pound for pound with me....with reverse grip :moon:

115 x 8
135 x 5
155 x 2

DB Incline:

35 x 8
40 x 8
45 x 8
45 x 8

3 sets of Prayer crunches
3 sets of calves

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Coke - Yea, no more having to load the weight, so i can stick with it. Btw saw some huge guys at the gym today, kinda reminded me of you: big(this word might be insulting to these huge guys), black and bald :D

Zek - Yea, was kinda lookin forward to going back to cuttin, gettin in just 300 extra cals was kinda hard, especially when I was busy. We can def keep each other motivated man, should be fun!

ddeg - Sure does! btw didnt you mention a gf or sumthing in your journal? no time like the present to get closer while weights aint the best option.

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Whats up wit school:
Well school is startin and i like the set up. Got health/gym and both are an easy A. Got my english class with a sorta "pushover" teacher but it should still be a good class. My IT class is probably most challeneing and only one with homework which i do in my last class since thats supposed to be for my online course. Doin online stuff at home and its going great so far.

Kids at school seem carefree:
Im not sure if its just that im paranoid sometimes, but damn the kids at my school seem like "whatever". Just kinda hit me today, wouldnt mind being carefree like that one day.

Kids with compliments:
A bisexual girl and a bisexual guy came up to me today when we were leavin school. We were talkin just messin around. They were like "damn nick, you lost a lotta weight" and just saying how I look better. Then since I have kind baggy pants on, the guy saw down my pants when I was pullin em up, and was like "I see penis" and we all three started joking around. I didnt care since they did compliment me and im not homophobic. Just funny times.

Gym class:
When i did run, tryed to make it sprints. Tommorow we are runnin the mile, gonna see how I do, gotta get protein shake and **** rdy. Also I got weight and height at school. Im 177 and 5'9". So i was right about height, and ama just stick with weight on granny scale since thats all i got access to.

Packed gym:
DDAAAAAAAAAAAAAAAAAAAAAAAAAAAMN. Lots of people at the gym, couldt believe it. Had to break down the rack for the bar, so I could get in my DLs as someone was usuing the one I usualy use. Saw 3 huge guys workin out together, made me wanna say "**** cutting, ama go home and eat!!!!". Hope its not like that tommorow.

Supps:
44 pounds of supplement direct protein due here friday....dunno where ama put it all.

Interesting day today, not sure if i forgot anything but theres always an edit button. Ama work on online course and just chill, so ill be back. Peace guys.

[DGabe24]

Hmmm....nice deadlifting man! About that joke about "I See Penis"....maybe it's just me, but in my mind that sets of this little message to lay five of my knuckles into the person who said that's face. Perhaps I am just an angry person :scratch:

[Con]

Thansk, the heavy lifts felt good, cant wait to ramp up the intensity the next couple weeks.

And about the guy, I know him, we've talked and i know he was just messin around. Yea he was outta line, especially since im a "One way" kinda guy(if u catch my drift) but i know how he is, he just liked to joke and is lighthearted. Also he is mad cool with most of the cute spanish girls(hell hes cool with most of the cute girls period) and who knows when having him as a friend will come in handy.

[ddegroff]

Classmates comments are always the best!

Keep up the good work! 295 is sooo close...

Yea, thats a goodpoint but shes bust as hell. Shes my ride right now too and from class. And we see each a lot anyway.

[tigo]

excellent lifts sir. glad to see little tidbits of our lives
make this journal a little more homey (iduno if thats a word) :thumbup:

[KingWilder]

"I see penis" haha

I woulda been like "hope you got a good look cuz that's the last time I show it off for free" haha, or something to that effect

anyways, workouts look good, keep it up

[Coke]

I bet the big black bald dude(s) you saw at your gym had nothing on me, lol - :D ...j/k, fine workout bro.

[Built]

Con, I am SO impressed - you're focussed as hell!


Nice job on the progress - it's very rare to see this level of focus in someone so young. Keep up the good work!

[Eszekial]

You should wear underwear :D

[Con]

September 13, 2006

Long post, and something i find serious, please look for larger test!

Workout:

Squats:

135 x 8
155 x 6
175 x 6
185 x 3
185 x 4
185 x 4

Superset
Leg Press:
3pps x 8
3pps x 8
3pps x 8
Leg Curl:
80 x 15
80 x 15
80 x 15

Did these quickly also, me and lady wanted to use at same time and she was nice enough to let me have it, so i have very little break in between sets.

Seated Preacher Curl:
These numbers are assuming the bar was 35 pounds.

55 x 8
65 x 5
65 x 4
65 x 5

Wanted a new arm exercize but not sure if i like these, they were giving the back of my arm a "rug burn" effect.

Hammer Curls:

25 x 8
25 x 8
25 x 8

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ddeg - Thanks man, wanted 295 but after gettin 285 I think i subconsciously was content with it, next time i will make sure i really want more!

albanat0r - Hehe, think its a real word, if not who cares, i understand. Thanks for the compliment, and i like puttin my life into the journal, gets it out of my mind and get some good advise around here.

KingWilder - LOL, i can imagine them both being funny and whippin out like a dollar each :D. If that ever gets brung up again, will deff use it. Thanks.

Coke - No doubt big guy, they only REMINDED me of you. Didnt have the beastness of da Coke man!

Built - Thanks built. I was lookin at some old posts of mine and I saw you were the one who gave me all the wrong answers to my question when I was new here. You taught me a good lesson and I appreciate it. Thanks for the compliments.

Zek -Hhahahahahaha, you bastard. When I saw you were the one who was the last one commentin, I was like "good good, gonna geta good encouraging post". Instead i get told to wear underwear...bastard! :D

Thank everyone, saw these posts before i left for the gym, and made me hit the weights that much harder.

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Arrogance:
Realized it dont work on me. I had to run the mile today and i couldnt do it. It wasnt so much that i couldnt do it, nor was it the immense pain in my chest(never ever felt pain like that) but it more that I was being sort of a dick with friends about runnin a ten minute mile the day before. Last year I could run the mile in 8-9 minutes. After stoppin like .75 of the through, i came to like a 12-13 minute mile. I realized humbleness it the way to go.

Kids at gym:
There were like 5 of them. Messin around, doin flips on the pullup bar, and sittin on top of the weights. They challenged a guy to do a lat pulldown with one of them on top of the weight. Now i understand why people appreciate some common sense over other qualities.

Cutie at school:
Call me shallow but this cute girl i know gave me a crappy hug this morning. After gettin out of my last class, I saw her and she gave me a big hug and it felt good.

Guy at gym:
The guy who the kids were messin wit came up to me and said "you trainin for foot ball?". I said "No, just training". I said I had great squat form and depth, and i apreciated that, made me feel a lot better.

-----If you dont read anything else in this post, read this-------
Cramp thingy:
When I was wlakin home, i got like a muscle spasm(no idea if this is an accurate name) right below my calf and right above my ankle. All i can do to describe it was went i bent my toes forward a bit, the muscle there would be in pain and my toes would be pulled even more forward. Happened on my right foot first, then left foot a couple minutes later.

Well that was today, great day, except for the run and the cramp.

Peace guys.

[Built]

Built - Thanks built. I was lookin at some old posts of mine and I saw you were the one who gave me all the wrong answers to my question when I was new here. You taught me a good lesson and I appreciate it. Thanks for the compliments. .

I had to look baaack ...

You must mean this one:


"What types of foods are absolutely not acceptable on a cut deit?" None.
"Besides meats, what other types of foods are good to eat?" All.
"Is there any times of the day that is it good or bad to eat?" No.
"Whats wrong with fried foods and saturated fats?" Nothing.
"I know to become cut, you need cardio, is taebo a good type of cardio?" You don't need any cardio to cut.

These answers were correct actually. Just bitchy and not very specific!

I'm relieved to know that in my obvious PMS I didn't scare you off!

<hug>

;)

[Con]

Hhehe, you got it!

Yes, big hug indeed!!!!!

now gotta run to store with granny and get my some Natty PB! Yumm!!!

[ddegroff]

said I had great squat form and depth, and i apreciated that, made me feel a lot better.

Brilliant!

Sound like you need to hydrate and take your multi, see if that helps.

Nice leg session!

[Coke]

Humbleness beats arrogance by a long shot, but sometimes you have to be a dick toward stuff, lol...good session.

[Built]

You should wear underwear :D
Who - me?

[DumbellDude]

DLs and squats looking great.
Drink more water and stretch. I had horrible cramps on my calves in the past. I would wake up in the middle of the night screaming in pain. Compliments of the dehydration and not stretching enough on leg days.

[Con]

ddeg - Been taking multi, and during school its hard to drink enough water since i dont wanna be askin to go to the bathroom twice every period;when i get home though its all good.

Coke - Yea, makes it fun, but its better OVERALL to be humble.

Built - LOL, you do that too?

Dumbell - Yea, funny you mention that, this morning i woke up and the spot where the muscle spasm or w/e happened was really sore, dunno what happened. Btw do you mean stretch on leg days or like everyday? Thanks for help.

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Rest day today, actually in school right now, so ama do all homework for weekend and some of my online course assignments/reading for next week.

Saturday is workout in morning, work at 3 P.M.; Sunday is work in morning and workout right after.

Till then, take it easy guys.

[Eszekial]

Stay focused homefry! Way to keep up with the schoolwork!

Be ripping **** up and pimpiing the ladies in no time my boy!

Urinating is good!

[ddegroff]

Looks good, have you exerperinced any other cramping?

I know what you mean as far as having to piss all the time, haha, mmm water!

[DumbellDude]

If you can stretch everyday is best! But definately every workout day, devote the last 5min to do a full body stretch (chest, upper back, triceps, lower back, hams, quads, calves, side stretch, pretzel stretch, stuff like that).
Do you by any chance take creatine? If yes, you will need a bit more H2O per day.

[Con]

September 16, 2006

One month till I take my SAT, hope i do well.

Workout:

Close Grip Chins:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

I was so focusd i lost count of sets, pretty sure i did 5 tho. If not i did 4, either way i was beat.
Question: Is raising your legs bad form? I know that its like a natural reaction for everyone when these get hard, but just wondering why is that?

Hammer Strength Rows:

55ps x 8
55ps x 8
55ps x 8

Bent over side laterals:

10 x 10
10 x 10

These arent their real name, ill find em later, not like it matters too much, was gonna switch to front DB raises, just forgot.

DB Arnold Presses:

40 x 3
35 x 4
30 x 5
45 x 5
40 x 6
35 x 7

On these my back was arched more than usual and i had to really use chair as leverage.
Question: Is that considered bad form?

Side Laterals:

15 x 8
15 x 8
15 x 8

Superset
3 sets of calves
3 sets of prayer crunches

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Zek - Nuttin like comments from you ;). Thanks for the props, school is definately a priority and pimpin will have to come in due time :D

ddeg - Nope, not for a long time, just in that wierd area between my ankles and calved. They are still sore, its gay but it doesnt affect my with walkin/workin out/gym so its ok to be a little sore i guess. My IT teacher said its cool if i go to the bathroom like 2 or 3 times in his class as he knows i drink a lot of water.

Dumbell - Wel i stretch at school on gym days(mandatory) and ill try and get some of my own stuff in, forgot today tho. And i started taking creatine about a week ago and water intake was poor before. So i made sure i cranked it up when i started addin in creatine.

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

Things im thinkin of doing with routine:
-Forgettin farmers walks. I seem to be going backwards with these and i think i get enough forearm work from DB lunges, DB RDLs, and Deadlifts.
-Crankin up weight on Hammer strength rows.
-Replacing B.O. Side laterals with front DB raises
-I hate the way my chest is lookin, so i was thinkin of another chest exercize; any ideas?
-Might want to add in like a row movement on a machine for back; what you guys think?

Online course:
Since my other classes are cake really, except for IT which should be ok as long as i stay focused in class im really focusing on online course. Gonna see if i can get an assignment done inbetween eatin and doin stuff i gotta do around house/myself, ofcourse all before i gotta go to work. Ama also keep you guys up todate with my grade. Lookin for an A.

Overview:
-2800-3000 points = A
-15 forums(3 assignments each)
-Each forum worth a max of 200 points

Grade so far:
195 out of a possible 200.

Well thats my life until now, gotta eat, take shower and get to work, peace out guys.

[Sidior]

I really like the setup of your journal, solid past few sessions.

[Stumprrp]

con great workout nice chinups

[DumbellDude]

nice workout. lifting your legs tightens your abs/core and help with the lift, not bad necessarily, but if you want to put emphasis on back, try to isolate legs as much as possible (bend at knee, and cross them behind). for your bench question add some incline and DB!

[Con]

Sidior - Thank you. I try to make it visually appealing and easy to read. Appreciate the compliment and welcome to my journal.

Stumpy Wumpy - Sup man. Do you have 1 or 2 journals? I saw a journal of yours with a different title, whats going on? And thanks, chins were kinda hard, prolly cuz i gotta do bd **** in gym or i will get a bad grade.

Dumbell - I gotcha, ill definately put legs crossed behind my back. If i have to, ill just lower reps. change bench setup to something like this.

BB bench - 4 sets @ 4-8 reps
BB incline - 4 sets @ 4-8 reps
DB incline - 3 sets @ 35's

Well I got one assignment done, so im happy, tommorow when i get home from gym and settled ill try to get another one done. Go to work at 3, si gotta make lunch for later today and tommorow. Lots of fun....weighin and addin crap up.

[Natetaco]

Con- when you do the chins if you want the emphasis to be on back (which i assume you do) then try to keep your legs out of it as much as possible. When you raise your legs up like that its more force going up so its easier for you do to the chin. make sense?

[DumbellDude]

also try not to swing to much back and forth, make it more in a controled slow motion.

for the bench i'm wouldn't' do all 3 same workout, i was more thinking to alternate excercises each week. maybe two of them in combinations

anyone have any other thoughs?

[DGabe24]

Nice work in here my man, keep it up. Things are going good for you and no drama unlike mine. Pleasing on the eyes ;) Keep it up Con.

[Coke]

It will be a good idea to keep the 'bent over lateral raises' around from time to time, they focus on the rear delts while front raises are primarily front delts...nice effort bro and doing well with them classes.

[Con]

September 17, 2006

Workout:

DB RDLs:

50 x 8
70 x 5
70 x 5
70 x 5
70 x 5
75 x 5

GMs:

85 x 8
85 x 8
85 x 8

Question: Ummmm, when i stick my ass out to bend over, my back tightens up, same for anyone else?

DB Lunges:

45 x 10
45 x 10
45 x 10

Better form this week; overall these felt good.

Dips:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Cable Pressdowns:

75 x 8
75 x 8
75 x 8

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Nate - Yup, makes sense, form comes first, then numbers. Thanks

Dumbell - Hmmm, ill think about it this week, ill keep regular exercizes and decide next wekk, but any other suggestions are welcome too.

Gabe - Thanks man, i got drama, but i whine and complain all the time it just looks normal :D

Coke - Ahhh, ok, ill keep em then, no big deal. Thanks, I definately appreciate school much more than I ever did before, so ill workin even harder now.

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Well last night i had to work till 10, then had to work at 7 this morning. Was really out of it and thought of puttin in my two week notice. Talked to mom and she made things seem much more clear. I also got my days switched so it wont interfere with workouts, and thats a big thing off my mind now, so just gotta keep workin.

Well thanks for support guys, its appreciated more than ever.

[Sidior]

Is there a particular reason for dumbell RDLs? Seems like an interesting idea.

[tigo]

nice workout there bro

balance in life is key.. sometimes just takes a small adjustment (like work schedule) and alot is taken off your back

reminds me.. lol i should call my mom

[Con]

Well its monday morning and that means its time for the weigh in.

Weight:
Its official, grannys scale has gone crazy. The thing weighed me in at an anorexic 26 pounds :rolleyes:. An loss of 146 pounds. Pretty impressive. After gettin on the thing like a hundred times, i only got one reading even close to my weight. It was 170 but no idea if that was accurate, so gonna have to figure out something, might have to buy my own scale.

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Sidior - Well one day when I was at the gym, i saw a kid doin them, and it seemed like something new to try. I tryed them, and i thought i got a better pull in the hamms. Its also its easier than loading a barbell and having to wait just incase someone is using the rack.

albanat0r - LOL, yea i gotta call dad today, thanks for reminding me :D. Schedule was on my mind all day yesterday while at work, and it was ****in with my head, but got it resolved, too bad it took till 3 to reach the kid at work. Thanks alb.

[Coke]

Can't help you out on the GM's dude, you will probably be giving me tips on them soon enough here, lol...nice workout.

[Nosaj]

Can't help you out on the GM's dude, you will probably be giving me tips on them soon enough here, lol...nice workout.

:withstupi

Nice efforts lately Con. Doing some great exercises in here. Seems like most of the red questions you ask, you kinda know the answer too. ;) If you feel safe, stick with it, if not lighten up by like 5lbs so you can stick to some clean form, don't wanna see ya strain anything. Keep up the great work! :clap:

[ddegroff]

I'm likin' that last leg day. Good exercise choices.

While doing GM's your bach has to be tight to stabalize the weight. Make sure its nice and flat and your using perfect form!

Time for your own scale!

[Con]

September 19, 2006

Workout:

Deadlifts:

135 x 8
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Well thats what I get for not minding my own business, lost count of sets, pretty sure it was 5, if not it was 4.
Also for these after every rep, I deloaded(right word?) so all the weight was back on the floor.

DB rows:

55 x 6
55 x 6
55 x 6

BB Bench:

bar x 15
95 x 8
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Learned a good lesson....mind your own business NICK!!!!!!!!!!!!!!! Took my eyes of bar and it coulda been bad, wont happen again.

DB incline:

35 x 8
35 x 8
35 x 8

3 sets of calves
3 sets of prayer crunches

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coke - its all good, thanks for the support.

jason - Well i have an idea, usually just want a little extra :help:. Thanks, im always tryin, just hope this fat would go away faster.

ddeg - Flat huh, so a curve is bad huh? Guess ill mess with form this weekend.

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Online class:
So far i got 10 points of my essay cuz of gay citation so, not sure about eveyrhting. Ill give a complete update when i get all the grades.

Weight:
Scale starting working again(or atleast giving reasonable readings). I weighed in this mronign at 172. hmmmmmmmmmmmmmmmm................

I HATE MY CHEST
Everytime i walk past a mirror and look at myself sideways i hate the look of my chest. It seems out of proportion, especially since my arms are like twigs.

Guys at gym:
I now know what people mean by bs squats. Some kid next to me, was doin 225 with a belt on, and didnt hit paralell. Granted he might have been going for that, but w/e, not my business. Just kinda caught my attention after his friends were jumpin on his back when he was gettin rdy to unrack the weight.

Well today went ok, got some reading to do after i make my rounds. Peace guys.

[Coke]

You are just too cool Nick...one day you'll look in the mirror and be well pleased. Good back and chest day.

[Unreal]

The day you are happy with how you look in the mirror is the day your goals are set too low. Don't worry, you will get where you want. My chest is finally filling in slowly. I can finally say I actually have pecs. My chest lags so bad. Just stick to it.

[ddegroff]

Nice session!

The mirror always tells the truth. Use it as motivation. BUlking will help the porportions.

[Eszekial]

Hows the diet looking kid?

As already said, session is solid!

Amazed you do bench and Deadlift on same day.

Usually it's deadlifts on 1 day, then squats/bench for me the next (back when i had a gym membership :D)

Tough work!

[KingWilder]

workout looks good man

just focus on lifting and eating and the reflection in the mirror will eventually be more to your liking

[Con]

September 20, 2006

SAT is creeping up.....

Workout:

Squats:

bar x dunno
135 x 8
155 x 6
185 x 4
185 x 5----Came close to not gettin this one
185 x 4
185 x 4
185 x 5-----I was about to rack this when i said **** it, and went for another rep

Leg Press:

3pps x 8----started gettin that old cramp again
3pps x 8
3pps x 8

Lying Leg Curl:

90 x 15
90 x 15
90 x 15

Question: Umm, if anyone does these, do u ever feel like u gotta tighten the **** out of ur calves?

DB Preacher Curl:

20 x 5
20 x 5
20 x 5
25 x 5
25 x 5

Hammer Curls:

25 x 8
25 x 8
25 x 8

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Coke - Thanks coke, its funny tho, never thought my goals would start to shift every so slghtly, kinda getting interested in strength, but still want a damn nice body too.

Unreal - Hey man, welcome to my journal. And thanks, you are really correct, even tho it makes me crazy, id rather be always striving for better, hell, if i was still 181 id prolly die to be like i am now. Just higher goals are forming, not that im not progressin.

ddeg - Yea, mirror has honestly been nice to me lately, likin how midsection is tightenin up, cant stop lookin at it :D. Btw bout the scale...screw that, ama order these rockin 7 dollar calipers (http://www.heartratemonitorsusa.com/Pages/Calipers-pages-new/Accu-Measure-Fat-Calipers/Accu-fat-new.html).

Zek - Well after todays squats, it seems like squats tire me out more, or maybe it was cuz i was a little down about them today, everyone is different tho. And diets been on track, 2200 on off days, 2400 on on days with me being more accurate with measurings(mostly my oatmeal).

King - Thanks, like i said to ddeg, i been likin it lately, so major motivation boilin up inside me.

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

ATF Squats:
With me having short and kinda stubby legs, its hard to think im actually going ATF, but im going as low as i can, but heres my question. Does your back have to be straight up and down? Mine kinda leans forward a bit, not like a GM tho. I think i know the answer, but its more of having a piece of mind

Calipers:
Gonna order these (http://www.heartratemonitorsusa.com/Pages/Calipers-pages-new/Accu-Measure-Fat-Calipers/Accu-fat-new.html)in a few minutes. As far as im concerned, the scale can stay at 172(or hell even go up) as long as my BF % goes down.

School:
Saw these sexy girls in library, might be my ego gettin to me, but i think 2 of em gave me a kinda wierd look. Too bad i suck at startin convos(grrrr). Anyway, classes are goin good, online class is goin ok, got points off my essays for improper citation, but I will remedy that next time.

All in all, ****s good, now ama eat and chill, then get some work done. TTyl guys.

[Eszekial]

Solid work on the diet kid! I've been dieting like a champ too heh.

[Con]

Fo sho! As wierd as it is, diet seems like the easiest part for me, except when my family makes up names like reverse balemia(spelled right?) for my "condition" and im not kiddin. They called me refusin some cake a condition...w/e. Thanks man, we gonna ripped together, its just gonna be **** cold for me :D

[Eszekial]

Oh man, at the office I work for, everybody calls me anorexic. But they all is the fat :D

My gf comments that it must be a holiday, if i'm eating.

I love it! Discipline rocks.

[ddegroff]

185 x 5-----I was about to rack this when i said **** it, and went for another rep

Good I hate you! LOL

Thats my favorite feeling!

If ya need any help w/ using the calipers, let me know.

[Coke]

I'm hearing you, many guys at the gym say they want the body and the strength is secondary, lol.

You're becoming a young pimp Nick, had them girls in the school library eyeing you...won't hurt to say hello next time.

[Eszekial]

I'm hearing you, many guys at the gym say they want the body and the strength is secondary, lol.

You're becoming a young pimp Nick, had them girls in the school library eyeing you...won't hurt to say hello next time.

Heh, the Coke speaks the truth!

[Sidior]

Nice squats bro. No your back doesn't have to be straight up and down, read the two articles on the main page of WBB to answer your questions, they are both great reads.

[Con]

September 23, 2006

Workout:

Little bit of Stretching.

Chins:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

All these were with good form. Only times my legs moved from behind my back, they went downwards so, not really anything major. Might have been a placebo affect but the chins felt challenging still but a little more "do-able".

Hammer Strength Rows:

55ps x 8
55ps x 8
55ps x 8

These felt they hit my right shoulder like no other.

B.O. Lateral raises:
Lady was usuin the 10's, so i said w.e

15 x 8
15 x 8

Arnold Presses:

40 x 5
35 x 6
30 x 7
45 x 4
40 x 5
35 x 6

Lateral Raises:

Decided to try some 20's but I couldnt even get them to a decent height :(

15 x 8
15 x 8
15 x 8

Superset
3 sets of calves
3 sets of prayer crunches

Forgot to do some stretching but I will remember next time.

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

Zek - Lol, i got similar comments too, they just jealous of the will power.

ddeg - Lol, it was a wierd feelin, like i was tryin to rack the weight, then my body was like "no bitch" go for another. I surprisingly got my calipers in yesterday, thought it was gonna be like 10 days, they are smaller than i imagined but seem simple enough to use. I used em last night but amam "officially" record my results monday.

Coke - Lol. Thanks coke, ill say hi next time, i kinda had the chance in the hallway, one of the girls was alone walkin down the hall and we looked at each other, but she seemed nervous as all hell. She was walkin kinda fast and didnt seem to want to look at me a second time, its hard to say "hi" or "whats up" to that.

Sid - Thanks man, its ironic you mentioned those articles, right after i finished readin the articles i saw your comments :nod:. I will def read them again before my next leg session.

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

Updates in my goals:

1. Im still going for original strength goals but with some short term goals in the mix.
-Squat 185 for a 5 x 5 with perfect form.
-Deadlift 245 for a 5 x 5 with deloading the weight everytime.

2. After reading around and thinking about it, I am just tired of any significant amount of fat on me. Ama do this cut the right way. Down to 9-10%. Since i know this will take a while, I dont have a goal date anymore, and when im done I will do 2-3 weeks of maintenance and start a really slow bulk, so that hopefully in a year, ill be bulkin all out in winter and cuttin for summer.

Online course:
GRade: 378 of out a possible 400

Since i can affford 13 points off for every 200 possible points(a single module), then im right on track for an A.

Bf Calipers
I was messin around with them last night, and according to them, i got a lot of work to do. Wouldnt be surprised if they were right, think I am lik 18% bf but then again It was at night so i gotta wait till monday to see what it says when im depleted.

Well thats my life so far, gotta do my research paper before i go to work, so maybe I can have a few hours just to chill tommorow. Peace guys.

[Con]

September 24, 2006

Lets see just how long I can make this post :zipit:

Workout:

Stretches

RDLs:

50 x 8
77 x 5
75 x 5
75 x 5
75 x 5
75 x 5


GMs:

85 x 8
85 x 8
85 x 8


Form was on point.

DB Lunges:

45 x 10
45 x 10
45 x 10


Felt these, good form and as usual the 1 minute rest period between sets. Also I had to piss after these, it was the longest 30 second walks ever!

Dips:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3


These were fun today, instead of focusing on depth(depth was good however), I was noticing how I looked in the mirror, silly me :D

Cable Pressdowns:

80 x 8
80 x 8
80 x 8


Stretches

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

Squats/Lunges:
Just a little extra note about these, my short term goal for squats is 185 x 5 with great form, amd I have established that I will NOT go higher than 185. I will challenge quads with heavier DB lunges.

Cutting:
As i've said yesterday, I am set in cutting for a while. It might get cold as all hell here Jersey, but I got a job to buy some more clothes. I have been fat for too long, and am set in gettin lean. After I attain my goal, Im lookin to bulk super slow until the summer, prolly like 1 pound for 2-3 weeks.

Tommorow is weight in, ama get up early and mess with calipers and w/e they say(maybe inaccurate) will be my bf%, and I will just use those to see improvement in addition to the scale.

Peace out guys.

[Stumprrp]

con very solid workout, your plan sounds good but please, 1 lb for every 2 weeks isnt very good on a bulk bro, 1 lb a week is a better, easier goal that you can fufill without much fat gain, dude on my first bulk i put on like 15 lbs in 1-2 months and BF went up about 1%. you can do it man!

[Coke]

Rethink those goals bro, why not 5 x 5 with 225lbs squats & 5 x 5 with 275lbs deads?? - :D ...fine job this effort.

[Con]

Weight:

Short and simple im 172. Dunno why weight doesnt wanna budge, but ill give it another 2 weeks before I lower cals. According to claipers im about 17-19 bf %. Got varyng results in that realm.

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

Stump - Thanks man, im just freakishly scared of gettin fat again,but we'll see, my genetics might not be as forviging to the excess food as yours is. Time will tell...

Coke - I know the squat goal is pretty close in regard to numbers, but form and is really objective, I still want 225 tho. And deads.......well.........Think thats a good idea to try for 275 for a 5x5? Ill take the big guys advise. Thanks

[Sidior]

Nice lunges, they are the single hardest leg exercisee in existence.

[ddegroff]

Nice work as usual!

Glad to see you have some nice goals to look foreward to reaching.

BF testing with calipers is almost an art. Someone who is pretty good at taking BF using calipers should still expext +/- of 3%. So your first go at it might be off (just an observation).

[Con]

September 26, 2006

Stomache felt like crap right before i left house and during workout. I finally was able to go to the bathroom after I got home....

Workout:

Deadlifts:

225 x 5
235 x 5
235 x 5
235 x 5
235 x 5


BB Rows:

105 x 8-------------these were a tad too heavy
95 x 8
95 x 8


Did these because I was interested to see how I would do and also a lot of people at gym(seems to be the trend on tuesdays) so i didnt have room to do my DB rows.

BB Bench:

135 x 5
135 x 5
135 x 5
145 x 5-------------------very slight assistance on last rep
135 x 5


DB Incline:

35 x 8
35 x 8
35 x 8


These were just flying up. Pretty easy.

3 sets of Calves
1 set of Prayer crucnhes

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

Sid - You're tellin me, I gotta prep mentally before I do these.

ddeg - Thanks man, the goals are to help keep me motivated since im not sure how long my long term goals might take. And bf test are gonna be every 3 weeks, so even if im off, if im makin progress i sould still be able to tell.

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

Well dunno why, but today I just felt kinda crappy. Dunno why, gettin attention from some girls and classesare all going well, but it was just one of those feelings. Anyway that was today, gotta get some work done before I go to sleep tonight. Ill check back in later.

Peace guys.

[ddegroff]

Nice work gettin through the entire workout even while feeling pretty crappy!

Correct even if they are off they should still show progress.

[dw06wu]

September 26, 2006
Well dunno why, but today I just felt kinda crappy. Dunno why, gettin attention from some girls and classesare all going well, but it was just one of those feelings. Anyway that was today, gotta get some work done before I go to sleep tonight. Ill check back in later.

Peace guys.
That happens to me a lot, I don't know why. It's good that you still hit the iron; I usually just go to sleep on days like that. Nice deads, keep it up.

[Con]

ddeg - Thanks for the reassurance, stomache pains were gay, but think I got it out of my system.

dw - First order of business: What is your name? I can already see tryin to type your name will be a pain :p. Second I feel a bit better now, hopin to catch up on some sleep tonight, and I get to play some football tommorow, so im lookin on the bright side of studd(not really a bad side, im just a bitch sometimes :D)

Anyway, I got an assignment done, gona have teach look at it tommorow. Tommorow is also squats and more online work, so ill check u guys tommorow.

[Sidior]

girls are just draining, even the best attention is a hassle lol

[KingWilder]

lookin' good man

girls aren't THAT draining haha

[Coke]

Very nice training although you felt subpar...keeping hanging tough with it dude.

[Unreal]

Girls ain't nothing but trouble. To answer a question I saw a few workouts ago, my calves also sometimes tighten up when doing leg curls, but my calves are always giving me pains and are tight.

Good job and keep it up.

[Eszekial]

Con,
If you can't figure out why your weight is dropping try this:

Refeed Day - Eat above maintenance a healthy amount. Carbs and all

The next day, you may be 1-5 more lbs lighter :D

Fat is often replaced with water after it is mobilized. And the body needs to refeed in order to mobilize the water out of the cell and to cause weight loss. I don't know how or why this happens, but it does!

[Chubrock]

I'll have to stop by more often. Things look good though.

[dw06wu]

my name is dane, dw is just my initials.

[Con]

September 27, 2006

Workout:

Quick stretches(gotta make stretches longer, I do have the time even if i tell myself I dont)

Squats:

bar x dunno
135 x dunno
185 x 5
185 x 5
185 x 5
185 x 5
185 x 6------5th rep I leaned forward/6th rep same thing to a lesser extent


Leg Press:

3pps x 8
3pps x 8
3pps x 8


Leg Curl:

90 x 15
90 x 15
90 x 15


DB Preacher Curl:

25 x 5
25 x 5
25 x 5
25 x 5
25 x 5


Hammer Curls:

25 x 8
25 x 8
25 x 8


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

Sid - LOL, its wierd, this girl Id never though id be interested in seems to be comin to my job more often and just chattin for a sec, got me wonderin :nod:

king - Just thinkin about them can be, but hey w.e happens, ill just go wit the flow.

coke - Thanks, been runnin myself half ragged tryin to be all studious, workin and workin out.

Unreal - Ok, just makin sure it wasnt just me, and girls....gotta have them to continue the human race, but they can be good for other things too :D

Zek - Hmmmmmmmm. I reas this at school and was like wtf is this crazy asian sayin(:moon:) but now I think I got it. Assumin im losin fat, its being replaced by water so a refeed would get the water out. Correct? and one other thing, why didnt my week(6 days) of maintenace cals accomplish this? Be sure to get back to me, ama be thinkin it until you do.

Chub - Thanks man, and welcome to more than just a journal about liftin, its full of my drama :rolleyes:

Dane!! - Ok, just wanted to clear that up, so now i wont be nit pickin when im typin ur name.

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

Squats:
Well I read article on front page, and I tryed to incorporate some of the things into my squats today. Pointed toes out more than usualy(didnt like that), tryed relaxing hip at the bottom of lift, sittin back, push bar back with chest and not think of driving legs. I came to the conclusion that I should not have tryed to incorporate some of things with 185. Thinkin about next week doin 155 for form and tryin these tactics again. GOD MY BACK IS SORE!!!!!

Body Recomposition Forums:
Why didnt anyone ever tell me to go there and read lyles posts?!?!?!?!(SPECIFICALLY YOU ZEK, I SAW U GOT AN ACCOUNT THERE). I read so much today at school, and it got me realizin sveral things:
-Diet can never be perfect, and it dman sure doesnt have to be
-Tryin for perfect diet and lead me to be stresssed and maybe even failing
-Combinin the 3 macros is fine, all coms down to cals
-fructose can be used as a carb source on lift days, calories still win.
-Takes a **** load of carbs to activate fat storage when in a calorie deficiet(not gonna fear carbs anymore)
-Bunch of other stuff too.

Proud of myself:
Yesterday for the first time in so long I had a piece of fruit on a workout day. Thought it was absolutley not acceptable to do this. Also gonna have a bagel as my meal, with some chicken as opposed to oatmeal and whey. I usualy hate tryin new stuff on diet, but im loosenin up.

Freakin PWO Shake:
Its like a freakin rock in my stomache, i am about to eat soon, but i still feel full. Either ama use less dex next time or drink it slower.

Well thanks for readin(i know its a lot today). Ama eat my bagel(:D) and get some work done.

[KingWilder]

Squats are coming along nicely man, soon you'll be up to 2pps. Gllad you are trying some new things with your diet, no use gettin' stressed over it like you were before

[Eszekial]

Theoretically a 6 day refeed should have done the job.... If this is the case, then perhaps you really aren't losing fat...

And if you aren't loosing fat... my #1 suggestion is to re-evaluate your daily cals and make sure your not sorely misscalcuatling your calorie intake.

[Con]

King - Yea man, im startin to understand that a mental confortabilty must be present in dieting. Ama still be strict, but just maybe not anal thinkin that a piece of fruit or something I dont normally eat will make me fat over night.

Zek - Well, only a few things have changed in my diet:
-Im eatin a different brand of chicken(got this into fitday and worked it into diet)
-I had some spinach the other day. Veggies and **** font have a lot of cals, so i doubt even if the cans info was wrong, i couldnt have eaten that much.
-I now weigh my oats rather than use a cup. Using a cup, it seems I was eatin like 10-15 % more than I was countin.
-I've been usuing protein powder from suppfirect. Got on site and got nutrition info, although it seems like it is more than the other powder I was usuing(like 28 grams of current protein seems like more than 28 grams of old stuff), I weight it out and think logically that its just me being anal again.

Well ama keep the cals where they are at for the rest of this week and next week. If no weight difference, Ill lower cals.

[Built]

The cho/pro/fat thing basically comes down to comfort - I find cho makes me hungry, so I eschew starches and sugars outside the lifting window. That's why I carb cycle - it makes it easier to undereat on my non-training days, so it's a less-painful way to diet, particularly if my fats are high.

[Con]

Which is why I was gettin paranoid, I thought that for like the best result you needed to only have carbs(starchy and no fruit) around workouts which is gay since i kinda like carbs. But after readin, lyles forums, he bascially lays it all out, it comes down to calories and comfort(should listened to you sooner).

Btw built, When I was readin ur layout of ur diet, I had a question. Does "sugar" in ur list of foods mean dex? Cuz its not a lot.

[Built]

It's dextrose - it's all the calories I can afford to not chew. I eat solid cho before and after I train though - it's just a topup.

[Con]

Well when you get lower in bf, do u increase dex to keep from goin catabolic?

Right now I am still pretty high in bf, so maybe this PWO shake is an overkill? Be real with me built, i can take it!

[Built]

My feeling about the PWO shake is that if your preworkout nutrition is dialled in, you don't need it, provided you consume carb and protein right after you train (ideally, very low fat).

I like to sip a dilute whey and dex shake DURING workouts, but not after, at least not on a cut.

[Con]

Well I remmeber you giving a link to bernardi recommendation about suggested use of dex and protein. Ive been going with that, what would you reccomend if I wanted cut out the shake after I workout?

Also when you say a meal right after you workout, you mean a meal an hour after after working out?

[Built]

No, I mean a meal immediately after working out.

Why would you want to wait?

[Con]

Not so much I wanna wait, more that I have to. I walk to and from gym. Bout 15-20 minutes.

Btw anytime you wanna take this to a PM, lemme know.

[Built]

Well, if you're eating a proper meal pre-workout, and sipping dilute whey and dex post workout, you should be fine with a 15-20 minute wait until you hit a solid meal. I usually walk 12-20 minutes post workout, then drive home and eat.

You said an hour earlier. Like waiting an hour was somehow meaningful.

???

[Con]

I said an hour because thats what a link you provided had recommended in the past.

Maybe this would help yo get an idea for any retartedness in my post:

Approximately 45 minutes-100 before training: .75 cup of Oats and scoop of whey.

During Workout: 32 grams of crabs from dex, 16 g of protein from whey

Immediately after workout: Same thing as above.

45-1 hour later: a meal

Not sure If i made this any easier but just trying to get some advise, particularly on amounts of dex and whey for workouts.

[Built]

That's for bulking. For cutting, you don't need the post-workout shake.

I excerpted Berardi's info on this in Get Built. (http://www.wannabebig.com/article.php?articleid=274)

Ultimately, it doesn't matter - it's just food. But you may prefer to chew it rather than drink it on lower calories.

[Con]

Ok thanks for the help built.

So for cutting I should just have a shake during my workout thats comes out to
-32 g of CHO from DEX, and 16 g of Protein from whey
-Then a meal as soon as i get home

Seems simpler, assuming I have it right.

[Built]

Again, it basically comes down to your own personal comfort, but the dilute whey and dex is prudent during your workout.

[Con]

Ok, gotcha, shoulda realized that was coming. Ill try what I stated above for like 3 weeks and get back to you.

Thanks for the help.

[Built]

You'll be fine. Figure out a "mix" of cho, pro and fat that keeps you comfortable, and figure out the timing you find keeps you feeling strong for your workouts.

[Coke]

Good effort there on the legs and bi's guy.

[ddegroff]

nice work!

I like your drive to figure out your body!

[Con]

September 30, 2006

SAT in exactly 2 weeks.

Workout:

Close grip Chins:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3


Hammer strength Rows:

45ps x 8
45ps x 8
45ps x 8


B.O. Lateral raises:

10 x 10
10 x 10


Arnold Presses:

40 x 6
35 x 7
30 x 8
45 x 5
40 x 6
35 x 7


Lateral Raises:

15 x 8
15 x 8
15 x 8


Superset
3 sets of prayer crunches
3 sest of calves

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

Built - Thanks for all the help as usual. After thinking about it and readin a lot of lyle's stuff on his forum, I am looseing up quite a bit. Ama experiment with diet somemore.

Coke - Thanks, you know i do try!

ddeg - Lol. Thanks man, I figure if ama be takin care of this bag of bones, I should prolly know it inside and out.

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

Proof I am not always anal:
Had me a bagel with some butter before my workout, and had some oatmeal with some FRUIT!. Thats two things id normally never do, butter(and more importantly fat before a workout) and fruit in my meal right after. But the difference between me then and me now is im a tad smarter. Been readin and instead of just takin advise from anyone, i found out how these types of things can be useful. Im proud of myself :D

Old ****er and pregnant girl at work:
Old ****er is lazy and got smart with me, hes luuky I aint accidentally keep a box in his way while he was actually doin something(not often) and have his ass trip.
Pregnant girl is now cool with me, and she said sincerely she appreicated all my help today. She has my respect and it didnt take much. THATS A HINT TO ANY EMPLOYER!

Online course:
Grade: 578 out of a possible 600
Didnt lose any points this last week, and I got this weeks, and next weeks work done, so now I just gotta keep ahead and im good.

All in all, ****s good for me, Thanks for the continued support guys. Peace out.

[Nosaj]

Brotha, I now you said you weren't the lowest bf% in the world and I see you're doing chins. I can totally relate and I got respect! Also, 45lbs on arnolds is no joke! Such a great exercise. Keep up the big efforts. I wanna see you hit 225 for a double on squats by xmas, you can do it big man!

[Con]

October 1, 2006

Workout:

Stretch

DB RDLs:

65 x 8
70 x 6
75 x 5
75 x 5
75 x 5-----After almost screwin over my hand with the DB, i decided this was enough


GMs:

bar x dunno
85 x 8
105 x 8
105 x 8


Obviously felt different with 20 extra pounds, hope form was good, these started gettin hard and as always my lower bakc felt it more than anything.

DB Lunges:

45 x 10
45 x 10
50 x 8----------Me and guy were talkin, so its possible I did more. More on that later


Dips:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3


These felt good, might start adding in an extra rep here and there.

Cable Pressdowns:

75 x 12
75 x 10
75 x 10


Stretch

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

Jason - Thanks man, doin my first chin was like the great accomplishment I had like 2 summers ago. You can imagine me comin into school and showin my friends I can do like 4 or 5 now :D. And 225 for a double by christmas will be your present.

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

Guy at gym:
Well when I was inbetween sets a guy just blurted out "How did you get ur calves get so big?". After we talked for a bit, i found he had just come back from not workin out for personal reasons. He said he used to be bigger and ripped, so he was remannising(no idea how to spell that word) and I was a good listener. I think however his knowledge on a proper routine and diet are messed up, so next time I see him, ill drop him this site. Good stuff.

Well tommorow is my weigh in, hopin for the best. Btw guys, my hair is growin back...finally! :D

[Coke]

Real nice job throughout both sessions from this weekend man, taking everything on it appears - :thumbup:

[Con]

Weigh in today, 171.

Well despite the fact that im down a pound, i been have a ****ty modd today. Been questioning cut again, thinkin it would be so much easier to just ****in get some lunch at the cafeteria and eat like everyone else. Been thinkin a bulk would make me life simpler, even thought of having a "what-the-hell week" and just eating w/e while liftin. Overall im not happy, and please no on encourage these thoughts, i know they are irrational to my goals and im just venting.

[Eszekial]

Cutting and discipline is not even a little bit fun.

It's looking in the mirror and going "oh ****, i made this," that is rewarding.

I'm hungry right now, but i'm dealing with it. It's all worth it.

[Sidior]

:withstupi

Most importantly though, the leaner you get on this cut the more time and fun you will be able to have with your next bulk. Losing weight takes alot of work but you are doing a great job bro. Nice past few sessions.

Oh ya the leaner you are, the more pussy you will get.

[KingWilder]

just hang in there man, everyone has those moments when they're cutting. Just think about the outcome...stick to your diet and you'll reach you goals.

[Con]

Coke - Thanks coke, support is appreciated.

Zek - Thanks man, I realize that a bit of extra food wont really make me happy, its more of a psychological thing.

Sid - More pussy and more fun on bulk....seems to be some good motivation. Thanks.

King - Alright, i will, but when i get home(almost done school now) ama prolly eat like .75 of my cals for the day. Feel stressed.

Anyway, thanks guys, appreciate the support.

[Stumprrp]

con hang in brother, school makes cutting alot easier since u arent at home eating, lol, i know u can do it bro.

[ddegroff]

It's Monday, Monday's suck!

Tomorrow will be a new day and a better day for cutting.

Just keep at it, your almost there!

[Natetaco]

hows it goin dude?

[Con]

September 3, 2006

Workout:

Deadlifts:

185 x 5
185 x 5
185 x 5
185 x 5
185 x 5


Couple things to note about these. I realized my form was terrible to i fixed that, and also did a double overhand grip. I also reset after each rep. So that kinda explains the numbers. AND GOD I HAVE TO WEAR LONG PANTS FOR NEXT WEEK!

Barbell rows:

95 x 8
95 x 8
95 x 8


Very minor english in these.

BB bench:

145 x 4
145 x 4
145 x 4
145 x 4
145 x 4


Uhhhh, these depress me, feel like an isolation exercize rather than a compound lift.

DB Incline:

35 x 8
40 x 8
40 x 8


3 sets of calves
2 sets of prayer crucnhes
1 set of decline situps

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

Stump - Yea it does, yesterday I came home and ate so muhc but was still right at my cals, not eatin for like 6 hours can be beneficial :D

ddeg - Thanks man, kind words are always great to hear. I sure hope im almost there, I still feel tubby.

Nate - So-so. Things could be better, but they sure as hell could be worse too. Big picture looks good, details make me sad. Ohwell, ill get over it.

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

Well I was gonna order UD2 book on thursday but I gotta work. Prolly push it too saturday. Not quite sure if I will actualy do the diet this time around, logically i tell myself its not required, patience is, but It would be nice to read and from what I hear its very interesting/educational.

Also gotta spend most of my check this week on other ****(clothes, gym, field trips). Pain in the ass but ohwell.

****s overall pretty good tho, i shouldnt complain but hell this is my journal :D

Peace out guys.

[ddegroff]

AND GOD I HAVE TO WEAR LONG PANTS FOR NEXT WEEK!

i recommend sweat pants, saves the shins!

Keep up the heay liftin bro!

[Coke]

...gotta spend most of my check this week on other ****. Pain in the ass but ohwell.

That's just how it is man, funds going every which way...the benching will come around all at once, did good overall.

[Eszekial]

Deadlifts are scary as hell.... First time i did em, i wrecked my back...

PM me your email address puleez!

[KingWilder]

lookin' good man, I use a double overhand grip for deads too...mixed grip just doesn't feel right to me.

[tigo]

all have our weird days for lifts its normal, just gotta get through it

im thinking about UD 2.0 in a few weeks as well

keep it comin!

[Con]

ddeg - Yea fried was like "wtf happen to ur shins nick?". I said "deadlifts". Definately gettin something for next week,

coke - Yea, but I guess im better of than having no job and depending on parents. And the benchin is ok, im just kinda scared of failin on a rep, not really getting hurt.

Zek - Lol, yea are a wierd thing man. Btw I kept forgettin to ask, WHY DIDN YOU TELL ME ABOUT LYLES SITE?!!?!? The site is pimp, lots of info and **** for me to learn. After im done ill send ya my email.

King - Well I always used a mixed grip, so since i started over with form and numbers, i thought id try a new grip. Quite a bit harder, but usually you get more out of the harder stuff.

alb - Yea, it was ok, I could the achyness in my back when I was puttin 45's back, guess the good form was really kickin in. UD2 sounds interestin, you go to lyles site?

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

Couple things I wanna mention:
-Thinkin about after this sunday, taking 5 days off from training and just eating reasonably(no actual tracking). Although I dont believe in miracles, lyle recommends something like this becuase its a great relief(mentally + physcially) and has noted some nice composition changes. So if i did do this, Id start back on saturday and this would be beneficial cuz on weekends the gyms empty and I dont think ive ever had to wait for the racks.

-Also Im droppin cals. After consultin some people on another board, I got the message that cals were too high. Kinda makes sense since the majority of my weightloss could possibly be water weight and i might just be on a slow ass recomposition. So last night I enjoyed my last night of these cals(actually seemed like a lot) and im startin lower cals for a few days. 2100 on off and workout days.

-Squats later.

Ill post the workout later, peace out for now guys.

[ddegroff]

Sounds like a good plan.

5 days of eating wil be refreshing (physically and mentally).

[Eszekial]

Did you get my email?

What's your screen on Lyle's? If you can cut past the 10lbs of sarcasm, it's a very informative site.

Oh yeah, and the pron... Lots and lots of pron.

[Con]

October 4, 2006

Workout:

Squats:

135 x 6
155 x 6
155 x 6
165 x 6
175 x 6
185 x 5
185 x 5
135 x 10


Took a different approach to squats today:hump:

Superset
Leg Press:

3pps x 8
3pps x 8
3pps x 8

These were harder than normal. Think it mighta been the squats.
Lying Leg curl:

90 x 15
90 x 15
90 x 15

Had stomache pains with these, ill explain later.

DB Preacher Curl:

25 x 5
25 x 5
25 x 5
25 x 5
25 x 5


Not sure if I wanna keep these or not, dont seem to really feel em, but that doesnt necessarily mean anything.

Hammer Curls:

25 x 8
25 x 8
25 x 8


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

ddeg - Yea, a friend of mine is like "why dont you ever eat nick?, you want a sandwhich?". I was like nah, but next week you can steal me one :D. Itll be nice to get up and make a big bowl of oatmeal, or get a bagel with some creamcheese, or a PB and J sanwhich :burger:

Zek - Yea I got it, ama bout to send u a question in a PM. My username on lyles board is Conq. Original huh? :D and yea, the sarcasm is way out there, but they also got a very literal way of lookin at ****, refreshin and even helpful(i already make my first topic).

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

Well I had stomache pains while walkin to gym, didnt bother me during squats but made themselves evident during leg curls. It was uncomfortable/painful walkin home, and when I finally made it home.........lets just say the 30 grams of fiber a day, finally caught up with me. :angel:

****s good tho, classes all goin well, including online course(waitin for ****in gardes tho).

[ddegroff]

Nice workout, lookin strong!

[Con]

ddeg - Thanks man, hopefully next time I wont have ****ty pains, volume felt different but in a good way.

Online course:
Just checked grades: 778 out of a possible 800

No points lost, yeay babyyyyyyyyyyyyyyyyy! :clap:

[Sidior]

Where the leg presses supersetted with the squats or the curls? Nice workout either way bro.

[Coke]

Fine stuff there with your leg and bicep work Nick.

[DumbellDude]

Good workouts Nick!

[Con]

October 7, 2006

One week till SAT. Yay..............

Workout:

Close grip chins:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3


Hammer strength rows:

45ps x 8
45ps x 8
45ps x 8


B.O. Lateral raises:

10 x 10
10 x 10


Arnold Presses:

40 x 6
35 x 7
30 x 8
45 x 5
40 x 6
35 x 7


Lateral raises:

15 x 8
15 x 8
15 x 8


3 sets of calves
3 sets of prayer crunches------------its either hit or miss with these, today they felt like nothin.

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

Sid - They were supersetted with the curls, when I said it must have been the squats, I meant the squats musta took more outa me than normal. Thanks man.

Coke - Thanks, appreciate the encouragement.

Dumbell - Hey man, nice to see u back, good times!

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

UD2:
Well i finished reading it this morning, and I doubt its for me. My schedule could get in the way, not to mention I doubt it necessary. Ill prolly read it a couple more times cuz its a lot of good info and stuff that can be applied to regular dieting.

Routine/Nicks a lil bitch:
Everything just feels like its fallen into a routine. I come home from school, either go to the gym or go to work. When I dont have them, I work on assignment for online course. Weekends are the same except sometimes I gotta work and work out. Then my workouts are more or less the same. Seems like nothin is new anymore, and its just kinda annoying and even boring. Sigh.............SUCk IT UP NICK!!!!

My little free refeed/no workout for a week:
If it happens, at all, if will not be this week coming up. I decided thhis yesterday after realizing a few things:
-Ive prolly been eatin at near maintenance, so it mihgt not even be necesary for any type of refeed.
-The week after next, I will have 2 field trips, ones a canoe trip, and both would interfere with workouts anyway, so a week off from working out would fit into that week.
-Since im on lower cals, I would like to see how I do on a complete week of them.

ttyl guys.

[KingWilder]

looking good man, the Arnolds are impressive

I was actually thinkin' about buying UD2.0...what seems to be the problem with it?

If your routine is boring you can always change it up...I usually go into the gym with 3 main exercises to do and end up deciding what the other 3-5 are gonna be when I'm there....depending on how I'm feelin'.

A week off could do you some good, might as well take one during a busy week when you don't think you'll make it to the gym anyways.

[Sidior]

Prayer crunch? Nice workout bro, gl with the SAT!

[Coke]

You always seem so busy, that's a good thing bro...you're bound to change up the routine and/or diet sooner or later.

[Con]

King - Well, the besides the depletion workouts, which look like they might kill me, the timing of things would get in the way of my schedule. For me to even think of attempting it, I would have to talk to my boss and get a concrete shedule(my schedule changes each week, but not too much).
Yea, i might need something new, but ill see. And about takin a week off, well, i prolly will, just got some **** to think about.
Any other questions u got about UD2, lemme know and ill look em up.

Sid - I realize i cant even explain these :scratch: . You get a cable, and attack it to the weights(like u would a pulldown) and then get on ur knees, and crunch down. Thanks, i was yawnin all over the place tho, then when i got home, i couldnt even fall asleep....typical. And ama need the luck, gettin frickin nervous.

Coke - Yea, but sometimes i wouldnt mind a little less on my mind, but i know when that happens, it can get easy to get lazy. Ill take the busier life despite all the whinin i do. :redface:

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

Well, today's gonna be rough, its raining, i have nothing to do, and after an amazing display of overeating, I have 500 cals to last me the rest of the day, with 50 of them being fish oil caps. Let the will power be tested!!!!

[ddegroff]

UD2 isn't for everybody for sure. It is mentally taxing as well as the phyiscal demands.

I did it this past summer during work and school. I was tired and in a pretty crappy mood 4 days out of the week. The carb load was fun ( i love eating), the depletion workouts suck, the HIT workout sucked, bit the power workout post carb load was always amazing.

It's a lot of work for sure, but it's worth it.

[Con]

October 8, 2006

Workout:

DB RDLs:

50 x 5
50 x 5
55 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5


GMs:

95 x 8
95 x 8
95 x 8


DB Lunges:

50 x 8
50 x 8
50 x 8


These felt like cardio, heart had the familiar ache of when I run, but overall they were good, might even up reps to 10 next week.

Dips:

BW x 3
BW x 3
BW x 3
BW x 3
BW x 3


These felt good today, just wonderin tho:
Question: Does going too far down take away from this being a tricep exercize? I go far down, kinda like the ATF of dips, if u catch what im saying.

Cable Pressdowns:

75 x 8
75 x 8
75 x 8


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

ddeg - Will definately keep that in mind, i can imagine the carb ups being awesome, Id go crazy with bagels(found a new love for em :D)

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

What happened with yesterdays macros:
Surprisingly they came out on points; 2102 cals. I took a two hour nap, and the time just flew by, had a nice pre-bed meal.

Diet:
Since im not leaning toward UD2, I was thinkin of usuin the knowledge and info ive recently gathered to my advantage. For example, im not sure iif i particulalry perform better on carbs. Once my weight stall on these cals, im considerin doin a low carb approach and monitor my performance in the gym. Also worth noting, I think fruit will be the death of me one day. I crave them a lot, especially around workout, dunno why.

Well, I got work later, so ama relax, and maybe even get in a nap again. Doubt I will but I can dream ;)

[Coke]

Everything looks nice bro, don't see too many people do the db deads.

[TommyBoy]

Question: Does going too far down take away from this being a tricep exercize? I go far down, kinda like the ATF of dips, if u catch what im saying.
Yes, this puts more emphasis on the chest.

[Natetaco]

nice DB RDL's man, bet your hams are screamin today:D

[Con]

Weight:
171..............:mad: :bang:

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

Coke - Thanks, DB deads are a blessin, less messing around with weight, and easier to practice with lighter weight.

TommyBoy - Ahhhh, ok, Guess ill go to paralell. Thanks

Nate - Lol, these used to kill the day after(right now) but I think stretching and gettin used to them have finally kicked in. Feelin same as usual...thanks god! :nod:

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

Well to say the least, im not happy with my weight, and this only sends more contradicting thoughts through my head. Guess ill have to keep suckin it up, no one is forcing me to do this.

[Con]

WOW. My aunt just nearly made me cry. Lately Ive been having constant conflicting emotiongs with what I want to do with my diet, if even wanna diet, constant thoughts about food, anxiety issues with family, etc.

Well my aunt just stopped me in the kitchen and said in such an emotional way(shes sick) "Nick, how much freakin weight are you going to lose?". Ive always ignored anyone who had mentioned my physique and secretly told myself, im shedding BF and they can screw themslves. But for some reason, what my aunt said hit me in a different way. She described how I looked good before, now I look Scrawwny and just not good.

Ive always told myself, ill look much better after a cut, but I always took notice of posts from people who say "If you cut now, with no muscle you will not like the results and will look ragged and sick". I dont know if its the hunger gettin to me but I cant stop thinkin about that. Im trying not to falter in my cut, becuase Ive set a goal, and would like to keep it. I failed last time, if I stop again, it will seem like another failure. Im so confused and border line depressed. I kinda wanna go back to when I was like 10, when all I cared about was having fun and gettin through the day at school.

Any comforting words would be greatly appreciated.

[kartwheel]

hey con, don't sweet the small stuff man. do a majority of people outside our lifestyle ever really understand why we do what we do? and if i cared that every guy i work with calls me "tiny" or "chubs", i probably would change my lifestyle. most of the time they label something they are jealous of or cannot control. ok, so someone your close to you made you re-evaluate what you are doing, that happens. but dude, you have goals posted right here, so that you see them every time you post. life goes on, and when it does, do you want to look back and say "i'm sure as hell glad i pushed through" or do you want to look back and see the same thing you see now? you'll realize that NOW is not FOREVER.

[Sidior]

Have your ever thought about posting pics?

[DumbellDude]

Good workout Nick. For the dips, try parallel, as Tommy said when you go bellow you tend to lean forward and engage more the chest.
It's all up to you man. If you feel you need to do the cut, get through with it.

[Eszekial]

Think in the big picture kid.

Your goal is to be Low BF with lots of Muscle...

Either way you are working towards that goal.

Tell your aunt to plunge her *******, and keep on doing what you're doing.

You will reach your goals.

[Anthony]

Any comforting words would be greatly appreciated.

Like I said in PM, focus on performance, eat a balanced diet, and the looks you're after will fall into place.

[Coke]

...focus on performance, eat a balanced diet, and the looks you're after will fall into place.

I reiterate; put your time in the gym, eat right and you'll look closer and closer to the way you want...make it happen.

[ddegroff]

Stick with your goal, thats why you made it!

I agree with Anthony, focus on your training and diet and the looks fall in place.

[getfit]

Things are looking ace Con, Just wanted to drop by and say hi :)

As always,. thanks for the props in my journal.

[Con]

October 10, 2006

The turning point...............

Workout:

Deadlifts:
Overand/rest after each rep

185 x 5
185 x 5
185 x 5
185 x 5
185 x 5


B.O. BB Rows:

95 x 8
95 x 8
95 x 8


Didnt have any english, but on last reps, bar didnt go as high as I wanted.

BB bench:

145 x 4
145 x 4
145 x 4
145 x 4
145 x 3------------Failed on fourth rep, but got it up onto bottom hooks

Also worked on pinnin shoulders back. Read that is good form.

DB Incline:

35 x 8
35 x 8
35 x 8


2 sets of abdominal isolator
3 sets of calves

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

Kartwheel - Thanks man, reading that, especially the last part touched me. I appreciate it.

Sid - When I first started cut (http://s57.photobucket.com/albums/g236/con_nick/)
Sometime in August (http://s113.photobucket.com/albums/n234/nick_con/)

Dumbell - Yea, I think going to parallel will be a lot easier, cuz im gettin stronger on going deep, but we'll see. About that cut...........

Zek - Thanks, wish family truly understood my goals, but its just so useless trying to talk to them sometimes. I swear they'd rather me be fat so they could say "Omg, look how big he got again".

Anthony - Thanks, appreciate the help anthony, got a general idea of what im doin, only got few more Q's, I swear.

Coke - Short and sweet huh coke? I think sometimes the simple way is the more effective way, especially for a begginer like me.

ddeg - Thats definately what im leaning toward. Thanks

getfit - Thank you Ma'am. Looks can be deceiving sometimes tho, but im sorting things out now.

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

Refocusing:
Well like I said before, now is the turning point. Ive always had a pattern of making mistakes, jumping into things too fast, and generally getting bad results. I only focus on the times when things turn out good and say I can jump into something without planning and succeed. I fail to comprehend my mistakes and thus I make them over and over again. When I came to this site, with the abundance of info and somewhat encouraging start, I jumped right into cutting, rather than establishing a solid foundation. I had a skewed vision of gettin ripped and thats fueled me to keep cutting. Im correcting that mistake. In my opinion, neither cutting NOR bulking is not a very good idea for me ATM. Heres the new game plan:

-With some help from Anthony, Im setting up a simple routine that includes some conditioning. Ive never said it, but a goal of mine is to be agile as well as strong and fit.

-Im going to be eating at roughly maintenance, going for a recomposition. Hopefully I still have that noobie effect going for me, and ill make some more progress.

-Going to be more flexible. I pretzel at work, or a bagel at school or a slice of cake on a birthday is not going to kill me. Im gettin a grip back on my emotions and reality.

-Next week, will be 5 days off from gym, then im planning on starting my 3 day routine, with some extra stuff im still determining. Ill fill you guys in.

Need less to day, im feeling better, and think my shift from cut, to getting a real foundation will be better for me now, as well as in the long run. I dont believe I failed on cut, but rather am in a situation in which its not the best thing for me. Patience will be my greatest tool at this point.

Thanks for support guys, I appreciate it as always.

[ddegroff]

Sounds like a good plan.

You have to get your feet wet before you dive in :thumbup:. GL w/ the new plan.

[Con]

Thanks ddeg, feelin better already, and btw u didnt have to jump all over me about protein spikin insulin, I was just tryin to be a matter of fact litle bitch :p

[ddegroff]

Haha, I was jumping all over you.

Just clarifying, thats all.

EDIT: Built served me so no big deal.

[Con]

Lol, ama go check out the thread in a minute.

Anyway funny type of thing happened to me last night. I got a food craving. Ive been keepin them under control the past few days, but last night I went loose. I ATE everything! Fruit, Pb and J sandwhiches, dorritos, crackers, cookies, cereal, pretzels, just about anything I wanted. Well after I was finally done, it toook me a while to get to sleep. I didnt even feel like gettin up after last nights binge. But i did, and like anyone who cheats on their diet, I wanted to see the damage.

Jumped on the scale..........169. LOL, hey Zek, possibly a woosh :D? Like most good things in life, there is a catch. Like any person seemingly facing a miracle, I questioned the scale. I jumped on it numerous time. Got readings as low as 165, up to 173. So to say the least, the scale is innaccurate but Ill take the original reading(im hopin BW can fluctuate a lot in a few minutes :windup: ).

This experience didnt change my resolve tho, im still done with cutting, and will be doing my little recomposition things, focusing more on my strength and performance in the gym. Last night, after binging, I came to realize, I should be focusing on those things and not so much on appearance. No matter how hard I try, im not going to have the body I wanna keep within this year, So i guess i should start workin on something meaningful and wait for some quality results from good old fahion hard work. Ill stop by later and write up a rough idea of what im thinkin of doin. Its pretty simple, and seems effective. TTyl guys.

[Coke]

Being more fit and agile is always sweet...nice to see you make this transition bro, taking it to the next level - :thumbup:

[Eszekial]

Wooosh! Don't make a habit of it though :D

[ddegroff]

The body does some crazy things.

Hope you enjoyed it while it lasted!

[Con]

Coke - Thanks man, getting excited thinking about what awaits me down the line.

Zek - Lol, yea, Id have to diet for like another month and a half before Id be elligble for another woosh.

ddeg - Crazy fo sho! Who says it has to end? :D Nah, it was nice while it lasted, got it out of my system. I was actually amazed at how much I could eat, dont need to do it again.

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

Well things were going very well today. In gym, me and friend did a less intense version of HIIT. We ran/walked a total of a mile, but had intervals of some sprinting, regular runnning and walkin in between. It was good, and im hoping to increase my cardio vascualr endurance.

After that, we played football. While playing, a friend of mine and me colided and my knee hit his elbow or hand(hard to believe his hand could do this to me). It hurt for a while, then it went away, After settlin down in the next class I realized how much it hurt. I can walk fine, but when I squat down, it hurts pretty bad. Also hurts when I do a lunge. So ive decided to skip my workout today( :().

I was wondering if anyone had any advise for me. Think I should take a nice long break(add these extra couple days to the 5 im takin next week) or just try and get ina few sets of squats this weekend?

Thanks for readin!

[Con]

October 11, 2006

Well after eating a little more than I should have( not really anything bad, just a few pretzels and some potatoes(tryin to stick to certain foods and thse arent them)), I decided to try something different after researching some crossfit stuff.


Tryed to do tabata pushups. For one I need a stop watch, gonna get that soon, and also I was winded after 3rd set, and I doubt I was goin to 20 seconds, so yea, they're hard.

Workout:

5 sets of:
10 burpees
10 pushups
3 chins ups
5 dumbell snatches/each arm
15 seconds between each set

Some extra details:
-Started doin burpess and remmebered theres a jump in them, the jump makes them 10 times harder, my legs were fatigued like you wouldnt imagine
-Chins had to be on piece of wood in garage, but I think I went high enough
-Think I have pretty good form on dumbell snatches, got my left arm used to them quick.

It was definately a good workout, and something im looking forward to start including in my routine.

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

Rough plan for new routine:
3 full body days:
-Squat, Dip, BB row
-BB bench, DB Lunges, seated row(gotta figure out exactly what this is)
-Chins, Deads, Overhead press(these called military presses too?)

Not sure about the order, but Id also include:
-4 minutes of Tabata HIIT in several days
-An extra day to practice some fundamentals outlines on crossfit site. Example would be snatches. cleans, squat, dead, and some other. Tabata HIIT would most likely be on this day too.
-Might have more days like today, still thinkin about it

Diet:
Gonna keep it reasonable, Thnik i am truly at point when I can put looks as a lower priority. But by no means am I gonna get fat.

Lemme know what you guys think.

PS: My knee felt good while doin the exercizes, I could squat deep will little pain, but after relaxin, its hurtin again, Gonna put some heat on it tonight and take some aleve.

[ddegroff]

Man I love CF! nice work it getd better.

As far as what to do first, always the heaviest hardest lift ie Squat, Bench, Deads, etc.

[Sidior]

Just saw the pics now, your weight loss is impressive bro. Seems like you held on to alot of muscle as well, if not put more on. I would say finish your cut out, although it seems you already made a choice lol.

[Con]

ddeg - Yea, **** is gonna be cool, really am lookin forward to something new.

sid - Well generally people bulk during this period, and since I am actually comfortable with how i look, I think eating at about maintenance(definately not considered a bulk) and increasing strength/performance/overall fitness would be a good idea. since I wont be gainin much bodyfat, then I can still cut in time for next summer.

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

Well, not tracking doesnt work for me. I ate quite a lot again yesterday, but good news is I weighed in at 168 on scale. Thats a total of 100 pound weight loss from when I started a couple years ago. I really did want to hit that number, and now I did. So im back to tracking, and gonna be at decent cals. After I start my newly structured routine,Ill adjust cals depnding on weight gain or loss.

[Anthony]

Rough plan for new routine:
3 full body days:
-Squat, Dip, BB row
-BB bench, DB Lunges, seated row(gotta figure out exactly what this is)
-Chins, Deads, Overhead press(these called military presses too?)

Seated row can be done on a low cable row or the hammer strength rowing machine. If you don't have access to either of these, you could replace it with a standing dumbbell row (don't use a bench to rest your hand/knee).

Overhead press is just what it sounds like, press something over your head. So yes, same as military. Although I think a push press instead of military press would be more beneficial overall.

And there's no prob in putting deadlifts before chins. Deadlifts, Press, Chinups will work well.

[Con]

Whats diff between push press vs military press?
ATM im at school so no vids right now. Ill check em out later.
And wasnt sure about order, just listing the exercizes, i prolly would do the bigger lifts first.

Btw anthony, any idea on startin workouts since im just gettin into crossfit?
Ive searched but would have to scale dowm most workout and get used to handstand pushups.

The workout I did yesterday really got me moving, but I think the snatches were out of place, got too much rest.

[KingWilder]

push press:
you kind of use your lower body to help get the weight overhead...should allow you to do a little more weight
http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html

[Anthony]

Push press involves leg drive. Kinda like what you would do if you were going to "cheat" on military press.

Don't be worried about scaling down the workouts, most people do the same when starting out. If you can't do a handstand pushup, do an elevated pushup. Place your feet up on a bench, or a rack, or whatever and do your pushups. Increase the angle as much as you can.

[Con]

king - Thanks, Ill watch that later

Anthony - Didnt even think of that. Sounds like a plan. Thanks.

[tigo]

question lol, what are blurpees? o.O

[Con]

Also known as "squat-thrusts" from your high-school PT days. Here are a couple of good links. Consensus is that the "official" burpee for CrossFit is Ross Enamait's pushup burpee: http://www.warriorforce.com/articles/warriorarticle1.html - the author gives this description of the burpee:


To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing ?up? with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.


They are no joke, i was jumpin and pullin my legs as close to my chest as possible, good stuff ;)

[Con]

October 12, 2006
Well today was a surprise workout.

In gym class, several guys from the army came and gave us a workout. I didnt want to do it at first, but then realized this fits into exactly what I am starting to get into.

Workout:
100 or so overhead claps-Because of their counting, each rep was basically two claps(shoulders felt so bad after these)
Pushups-Wide, normal and a few diamond
Some other stuff to get us moving.

Sprints: 30 sec sprint, 1 minute walk-4 or 5 cycles
Walkin lunges for about 50 feet
Crab walk for about 50 feet
Then one last sprint

My chest felt ****in horrile afterward, but Im very happy I did it.

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

Well after that I was pretty hungry, so I went to cafeteria, and got 4 hardboiled eggs and a piece of fruit. I am tryin to cut back a little on the fruit, but its so damn tasty.

Later on I got work and then SAT tommorow. Wish me luck guys.

[Coke]

The varied work you did with the army guys look cool, especially the cycle of sprints, crab walks and lunges.

Best of luck while taking the SAT, you are a bright guy and should do well on it.

[KingWilder]

lookin' good man

don't worry too much about the SAT...it's not that bad, you'll do great

[Stumprrp]

oof crap walks are redonkulous!

[Sidior]

Goodluck with the crossfit type stuff, that is the hardest training on the planet!

[ddegroff]

Sounds like a cool experience!

GL w/ the SAT.

[Con]

October 14, 2006

Bunch of details about my day and tommorow after the workout.

Workout:

Stretch

Close grip chins:

BW x 3
BW x 3
BW x 3
BW x 3-----Held for like 3 sec before doing last rep
BW x 3-----Same as above


Hammer Strength Rows:

1ps x 8
1ps x 8
1ps x 8


B.O. Lateral raises:

10 x 10
10 x 10


Arnold Presses:

45 x 5
45 x 5
45 x 5
45 x 5
45 x 5


Decided to go with 45 all the way through since it will be my last time doin em for a while.

Dumbell Snatches: 25 lbs, and 30 lbs. 3 reps/arm
Cleans: bar x a lot. 65 x alot.

NO, abs, lateral raises, or calves

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

Coke - Yea, like most things, u hate them while doing them, but love the fact that you did it afterwards.

King - Thanks, I was thinkin that right before the test and all through the test. It helped me out.

Stump - <No Comment> :D

Sid - Thanks man, I hope Im up to the challenge.

ddeg - Yea it was, but my abs didnt like me this morning :D.

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

SAT:
Well I woke up today(after not the best sleep) and go made me a big breakfast. When I got to testing center I was pretty anxious. It was at a school ive never been too. Nevertheles I think I went well. I told myself, I can always take it again and I even think I did decently this time. So like most things, the anticipation was worse than the actual thing. Aint life funny..............

Stepfather:
On the way to the SAT my stepfather said something about running a cycle. While doin so, he went the wrong way and almost made me late. Anyway, I mentioned the stuff he might be gettin wont be too effective, especially since hes going to be doing calisthenics. Now I understand Im just a kid, and I realized my stepfather would never listen to me, someone who he brought into weight lifting, even if I may be correct. I will just keep my opinions to myself. Who knows, maybe he knows what hes doin and I dont know what im takling about.

Soreness in stomache:
While sleepin last night I could feel a little ache but I ignored it and tryed to get some sleep. I woke this morning and stretched and boy was the sound I made not very enthusiastic. Right on the side of my stomache(Obliques?) was real tender. I could feel it when moving around in my chair at the SAT and everything. Damn army guys. Wierd thing is, we only did a little core work, guess its a sign I better bring my core up to par.

Cleans and Snatches:
Ive been following the examples from the crossfit site. Think im doin them ok. Snatches seem easier. Only thing with cleans(for anyone who might be able to help), when you do them, does the bar actually rest on your shoulders? And does anyone keep httin urself in the bone right above your chest? **** got annoyin fast, but i started catching on.

Online course:
Grade: 975 out of a possible 1000.
Lost 3 points last week, nothing to sweat about. Hopefully I wasnt right, and my effort on essays hasnt been declining. Ill let yall know next week.

Well today is almost over, gotta finish my test, and get some stuff done for myself. Tommorow is work, then the gym. Good news is my knee is feelin 100% better(im really relieved) and Ill prolly trash legs with a few sets of squats and lunges.

EDIT: Forgot something. I will be including my cals for the days now. Yesterday was 2500, and the day before was almost 2100. Not sure, what today will be.

Peace out guys.

[TwiloMike]

Ju complained? :bash:

[DumbellDude]

Good stuff Nick.

[Con]

Twilo - Smart ass :p

Dumbell - Thanks man.

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

Comin in at about 2500 cals today. Been trying to limit fruit, but its hard when granny goes and buys like bags of it. Ohwell, atleats im not eatin candy.

Might be a subconcious thing, might be the carb binges I had earlier this week, but I do feel fat. Wearin big clothes is gonna become apart of me now :D

[DumbellDude]

Getting big is a good way to renew your wardrobe every now and then!!! Isn't life good????

[kartwheel]

nothing wrong with fruit dude, just fruit juice. don't worry about it.

[Con]

October 15, 2006

Workout:

Squats:

bar x 8
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5


DB lunges:

50 x 8
50 x 8
50 x 8


Seemed quite a bit harder than last week, im guessin it was cuz I just did squats.

Dips:

BW x 4
BW x 4
BW x 4--------------------PR: 4 all the way through
BW x 4
BW x 4


Thrusters:
8 intervals with 25 pound dumbells.
I got through the entire 2 first cycles(first minutes). Then it got hard. I was doin like 10 sec/6 reps and resti for 20 sec. Looks like a got a new goal.

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

Dumbell - Lol, not when your anal like me, ive gotten used to trying to get small, eating at maintenance and possibly putting on weight is a whole new concept. Hard to teach an old dawg new tricks :smoke:

Kartwheel - Yea, I know fruit is good, but I tend to over due it with fruit. Same thing with oatmeal. Im cutting out food that makes me hungry, id rather eat something else.

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

Ok, I am trying to be positive and rational. Im not gonna call last night a cheat or a binge, but rather a "carb load". I had a good workout today, so that made up for it I guess. Really gotta get a grip on myself tho. Its happeneing all over again, take a cheat meal and completely **** eveyrhting I worked for. CANT LET THAT HAPPEN. So ive making some changes to eating patterns:
-No oatmeal. Makes me hungry, cant have that.
-Very little, to no fruit. Also makes me hungry(had like 4 bananas last night)
-Im targetting cals when im actually hungry. Im never hungry in morning, so screw eating then. Id rather save em for before bed, when they are prolly better served for muscle sparing and hunger purposes.

Well, I just gotta get over this 3 days hump. Once I get control of eating patterns, for a solid 3 days, Ill be happy. Im also lookin at PMs with anthony. Just readin that stuff motivates me, to stay dedicated, but more importantly realize, a cut is not necessary at this point.

[Natetaco]

185x5x5 squats man nice. You should definatly be able to get 225 now

[Con]

Well see in a few weeks, If i can resist the urge to keep my cals too low, I hope to make some progress on lifts. Thanks nate.

[TwiloMike]

Wow, strong squats and lunges. Now, why are you doing those on hammie day? Or are we no longer BGB brothas? :scratch:

[Coke]

I agree that a cut need not be on the agenda for now - ;) ...damn good back-to-back sessions Nick.

[Con]

October 16, 2006

Workout:

WOD: Chelsea
Complete as many rounds of the following:
5 pullups(scaled to 3 chins for me)
10 pushups
15 squats

Total rounds: 13

I could feel my chest start hurting mildly like when I sprint, so I guess I was challenging myself. I got through the first 3 sets of chins without reseting. After that I did jump chins, then realized If i just got down, then went back up to the bar, I could pull myself up.

Immediate goal for this WOD is to do 3 chins(without breaks inbetween reps) through ten rounds.

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

TM - I did mention I was changing up my routine :redface:. And sadly we are not BGB bros anymore..........we just BROS now :thumbup:

Coke - Thanks coke, shoulda spoke up before bout the cut tho, Im always open to advise/constructive criticism.

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

Well I went to the gym today kinda self conscious. I thought people would think I was wierd doin BW squats and **** like that. I then realized, **** THOSE PEOPLE. I will do my own thing, regardless of what people think of me.

Another thing, not eatin in morning is kinda cool, no hunger pain, nothing. And I still have 1500 cals to eat before I hit the sack. I coulda swore I ate more than that...dman! :scratch:

[Unreal]

Awesome job on the CF.

[TwiloMike]

TM - I did mention I was changing up my routine :redface:. And sadly we are not BGB bros anymore..........we just BROS now :thumbup:
:omg:

[Coke]

Thanks coke, shoulda spoke up before bout the cut tho, Im always open to advise/constructive criticism.

It's more of matter of letting you learn on your own, I worked better that way earlier on rather than rely on what somebody else had to say about something...the day will come for me to advise and critique though, so look out - :D

Good crossfit rounds.

[Eszekial]

Awesome hiit!

[ddegroff]

Nice work on CF!

They look easy until you do 'em.

Good call on not eating oatmeal in the am. BAD idea about not eating, throw down some protein of some form. A good AM meal is rolled oats mixed with nitrean, PB or OO. I cook the oats then mix in the rest, usally keeps me full 2+hrs (long time for me).

[Anthony]

I'm really happy to see that you're understanding where I was coming from about the diet stuff. Awesome job!

ps - remember, 90% consistency ... that means you can screw up 10% of the time. Don't sweat it!

[Con]

Unreal - Thanks man, I like it so far, and cant wait to improve on it.

TM - Not content with bros? :(

Coke - Haha. Coke is as wise as he is strong. Ill have to watch out for u :D

Zek - You know how it do it Zek!

ddeg - Yea, I should been more clear, I only didnt eat in morning once. Yesterday I had a protein shake, my fishoil, and mutli. And Oats, seem to make me hungry no matter what. Might try nitrean soon tho.

Anthony - Thanks man. Im learnin alot about my eatin patterns, but its fustrating when I keep messing up. Ama get it together soon, but its good to know, 90% is all(:rolleyes:) it takes and perfection is required.

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

Well I idnt go to school today, and bad eating habits struck again. Not so much bad, as I just ate a lot. Im full, and dont really wanna eat, But I ate a **** load f fruit and a PB snadwhich. Thursday, Im startin something a little different with diet. Nothing funny with numbers(still aiming for 2500), but just gonna lower carbs and up fats. See how I feel.

Thanks for support guys.

EDIT: Forgot I was practicing gettin used to handstand position by leaning legs up against my wall and holding for a while. I aso help all by myself for like 3 second :D

[Pup]

If you want to continue our chat on hormones, fat levels, etc....lets do it in here so i don't have to do any thread-jacking :)

[Con]

Well I was playin internet backgammon, but I suppose this would be important.


Before I say anything, just wanna make something clear, im a 17 year old, trying to learn, who stumbled onto this site in hope of finding a magic way to get a sixpack :p

I guess I can start off by askin if you have any controlled studies showing significant differences in body composition changes usuing a higher fat v higher carb diet?

[Pup]

Ok...well first i'll tell you good job for wanting to learn and not just have things force fed to you, that will be of value when you get to college.

Before i get into the studies, I want to point out that most human studies are done on the obese and the diabetic. With that in mind, don't expect to find many studies that do side by side comparisons of healthy adults eating low carb and high carb just to see which diet will give healthy people abs. Now with all of that being said, i do have a particular study that gives some nice data on subjects who went from a higher carb to a lower carb diet.


Can. J. Physiol. Pharmacol. 80(11): 1095–1105 (2002)

Effects of a hypocaloric, low-carbohydrate diet on weight loss, blood lipids, blood pressure, glucose tolerance, and body composition in free-living overweight women

Kelly A. Meckling, Melanie Gauthier, Rebecca Grubb, and Jennifer Sanford

Abstract: The purpose of the current study was to examine the effects of a very low-carbohydrate diet on weight loss and biochemical parameters in overweight women. Twenty women completed an 8-week trial that reduced their daily carbohydrate intake from 232 to 71 g (p < 0.05) and reduced energy by 2644 kJ/day (8384 to 5740 kJ, p < 0.001). The average weight loss was 5.0 kg (p < 0.0001), with a net decrease in body mass index of 1.82 kg/m2, a loss of 3.4% body fat (4 kg, p < 0.0001), and a loss of 1.0 kg lean mass (p < 0.05). There were no significant changes in fasting blood glucose, fasting serum insulin, oral glucose tolerance, free or total insulin-like growth factor-1, or total IGFBP-3. Systolic blood pressure decreased by an average of 9.0 mmHg (1 mmHg = 133.322 Pa) (p < 0.01) and diastolic blood pressure decreased by 7 mmHg (p < 0.05). Total cholesterol decreased 1.2 mM (p < 0.001), all of which was accounted for by a decrease in low-density lipoprotein cholesterol (p < 0.001) with no change in high-density lipoprotein cholesterol (baseline, 1.17 mM; week 8, 1.22 mM). Total triacylglycerol decreased 0.6 mM (p < 0.01), and the ratio of triacyl glycerol/HDL also significantly decreased (baseline, 1.40; week 8, 0.87; p < 0.001). Serum b-hydroxybutyrate concentrations rose significantly by week 2 and declined thereafter but remained significantly higher than baseline values for the duration of the intervention. Therefore, carbohydrate restriction to 70 g or less with concomitant energy restriction, without changes in protein or fat consumption, promotes weight loss, and improvements in body composition, blood pressure, and blood lipids without compromising glucose tolerance in moderately overweight women.

[Con]

You know, internet backgammon is gettin to be addicting, but maybe thats a blessing in disguise, maybe I wont think about food so much.

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

Pup - Thanks, I hope to get the most out of college that I can. And about gettin abs, thats a goal thats out the window(for now). Im much more interested in doin things the right way. Healthy eating habits, basic but effective training, and CROSSFIT! :D

One question before I comment on the study, where can you research for studies? I just thought it would come in handy one day.

The problem I have with this study is this

Therefore, carbohydrate restriction to 70 g or less with concomitant energy restriction, without changes in protein or fat consumption, promotes weight loss, and improvements in body composition

Besides that frickin word, concomitant(which I looked up and still dont quite understand its context in the study), It seems to me that, they just took out carbs(went from 230 to >70) which, if im interpreting correctly, is just taking cals away. Am I right or did I miss something?

[Pup]

The place i like to use for research is PubMed...if they don't have it, it hasn't been done.

In this study your assessment is correct, they did reduce carbs and keep protein and fat static, so there was in fact a net drop in calories. The question that must be asked is whether or not the drop in calories or the drop in carbs is what improved the cholesterol profile and maintained the glucose tolerance.

I have seen some argue that insulin concentrations and blood cholesterol profiles improve simply by creating a calorie deficit. While in people that are already healthy, with no history of being overfat, this may be an accurate assessment. The problem is this, who does studies on healthy people, they are already healthy, the goal of research is to study those with disease, makes it difficult to accurately assess our question. This is where my prior references to anecdotal evidence come into play. There are a lot of "gurus" out there with their own special protocol, some methods are more effective and less stressful on your lifestyle than others. In my opinion the approach which is easiest and produces the best results in the shortest amount of time is the best. I know this doesn't completely answer your prior questions on why i don't think thermodynamics is an end all be all, but without citing purely anecdotal evidence, i am unable to give you a definitive answer based on published research.

[Con]

Thanks, Ill have to learn to navigate PubMed soon.

For me persoanlly, Im learning all too well that carbs make me hungry, so Im willing to experiment for myself. Ill jack up the fat and a little bit on the protein, and keep cabs relatively low.

Just wondering one other thing, Some where in our thread hijackin, I believe you said something about lower carb improving insulin sensitivity. Now I know I refer to him a lot but I remember lyle saying that insulin resistance can be useful on a cut/diet. Any idea why that might occur? Ill see If I can track down where he said that, and post it up.


In my opinion the approach which is easiest and produces the best results in the shortest amount of time is the best

Im willin to tryin the simple way for a while, hope to report good result by new years.

[Pup]

Unless Lyle has come up with something that i've never heard of that sounds odd. Insulin resistance is in itself an abundance of insulin in the bloodstream, but the body is ineffective at using it. Now low concentrations of insulin are a good thing, because its antagonist hormone glucagon will increase and that can lead to a bit more lipolysis, but too much glucagon is catabolic to muscle tissue; everything is a fine balance. If he's got studies on it, definitely post those, there might be something i'm missing that could fill in some pieces of the puzzle.

[Con]

Damn, he mentions that it canbe beneficial but he doesnt want to get ahead of himself. Ill try and keep looking.

Something I did find that was interesting:

Johnston CS et. al. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. American Journal of Clinical Nutrition. (2006) 83: 1055-1061.


Background:Low-carbohydrate diets may promote greater weight loss than does the conventional low-fat, high-carbohydrate diet.

Objective:We compared weight loss and biomarker change in adults adhering to a ketogenic low-carbohydrate (KLC) diet or a nonketogenic low-carbohydrate (NLC) diet.

Design:Twenty adults [body mass index (in kg/m2): 34.4 ± 1.0] were randomly assigned to the KLC (60% of energy as fat, beginning with 5% of energy as carbohydrate) or NLC (30% of energy as fat; 40% of energy as carbohydrate) diet. During the 6-wk trial, participants were sedentary, and 24-h intakes were strictly controlled.

Results:Mean (±SE) weight losses (6.3 ± 0.6 and 7.2 ± 0.8 kg in KLC and NLC dieters, respectively; P = 0.324) and fat losses (3.4 and 5.5 kg in KLC and NLC dieters, respectively; P = 0.111) did not differ significantly by group after 6 wk. Blood ß-hydroxybutyrate in the KLC dieters was 3.6 times that in the NLC dieters at week 2 (P = 0.018), and LDL cholesterol was directly correlated with blood ß-hydroxybutyrate (r = 0.297, P = 0.025). Overall, insulin sensitivity and resting energy expenditure increased and serum -glutamyltransferase concentrations decreased in both diet groups during the 6-wk trial (P < 0.05). However, inflammatory risk (arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids) and perceptions of vigor were more adversely affected by the KLC than by the NLC diet.

Conclusions:KLC and NLC diets were equally effective in reducing body weight and insulin resistance, but the KLC diet was associated with several adverse metabolic and emotional effects. The use of ketogenic diets for weight loss is not warranted.

[Pup]

Interesting study...I wonder if they supplemented with Fish Oil for the ketogenic dieters. This concept that ketosis isn't necessary has become a popular one among low carb researchers. I wish they would have had a third group of dieters at about 200g CHO.

[Con]

Ok found where lyle said insulin resistance can be effective, its long, so I hope that meathead philosopher holds true :D

Its more in the beggining, but I included his entire post, just incase you were interested. Lemme know what you think.


I received this email at my bodyrecomp adress and the sender said he didn't mind (and sort of wanted me to) if I adressed it in the forum so here goes.

***

Quote:
I was extremely shocked to see you writing that during dieting, it would be actually
GOOD to be insulin resistant. You argued that Clen/ephedrin actually cause insulin
resistance (IR), sort of implying that that's one of the mechanisms via which they
work whereas I always thought that they worked DESPITE that effect.



the thing to realize is what insulin resistance actually implies. Insulin is a storage hormone, stimulating nutrient uptake in many tissues (including liver, muscle, and fat cells). This is especially true for glucose.

So what happens when fat cells are insulin resistant? It means that insulin can't inhibit lipolysis (fat breakdown). Nor can it activate nutrient storage. This is part of why severely insulin resistannt individuals get increased blood levels of glucose, fatty acids and cholesterol, insulin is unable to either limit release from the cell or stimulate uptake. Since muscle is full (see below), they either get stored in inappropriate places (beta-cells of the liver) or float around in the bloodstream.

What about in muscle? An insulin resistant muscle cell is unable to uptake glucose. Without glucose to use for fuel, the cell has to find an alternative source. In this case, that alternative source is fatty acids.

So when fat cell insulin resistance is high, fatty acids are easier to mobilze. When muscle cell insulin resistance is high, glucose isn't used for fuel and fatty acids are. So in a caloric deficit, this means you use more fat for fuel b/c they are coming out of fat cells more easily and muscle is usingg them preferentially for fuel.

this is part of how things like clen, EC and GH work. By mobilizing fatty acids at a high rate and making the muscle cell insulin resistant, muscle has to forego glucose for fuel and use the mobilized fatty acids instead (note: this also spares protein in a carb insufficient state). A recent study on GH found that the fatty acid mobilizing effect of GH was THE key to its protein sparing effects: block the increase in fatty acids and you get the same amount of protein loss.

On that note, you should realize that studies examining predisoposition to obesity (for example, in the Pima indians) find that insulin sensitivity predicts weight gain and insulin resistance predicts weight loss or stability.

Insulin resistance develops with obesity and can be thought of as a way for the body trying to prevent further weight gain. Note that this is different in growing individuals such as children or pregnant women. More below.


Quote:
Well I always thought IR was extremely bad in all situations (gaining weight, losing
weight, fat guy, skinny guy).



To be even more accurate to what I wrote above you need to differentiate muscle insulin resistance from whole body insulin resistance. In general, the body will develop insulin resistance in this order:

liver then muscle then fat cell

There are some weird genetic exceptions but the above would be a typical progression with diet induced insulin resistance.

Now, when muscle becomes insulin resistant, this shuttles more calories to the fat cells preferentially. In that sense, localized (muscular) insulin resistance causes more fat to be gained for a given caloric load. It's negative calorie partitioning. Note that this isn't only local, there are central (brain effects) controlling these processes as well.

This makes perfect sense: if the muscle is plenty full of nutrients and there is still a surplus, they should get pushed into storage as effectively as possible. So the msucle stops accepting nutrients and the rest go to the fat cells. The best way to prevent this is not to overeat and to deplete muscular fuel stores with exercise. In modern society, we do both: eat too much and don't exercise often enough. So muscle gets full of nutrients, becomes insulin resistant, and the excess calroeis go to fat cells post haste.

But as fat cells get filled up, problems start. The fat cell starts releasing a lot of hormones such as leptin, TNf-alpha, resistin (may only be relevant in rats) and others that prevent further nutrient storage (you can also get an increase in fat cell number). Now you're developing full body insulin resistance.

Once full body insulin resistance develops (with obesity), this acts to LIMIT further weight gain. Note that insulin resistance also means higher basal levels of insulin (there are also higher levlels of leptin as you get this fat). Both insulin and leptin *should* act to signal the brain to make you stop eating but the system isn't very sensitive to that. Additionally, it serves to push nutrients towards oxidation when you diet for the reasons above.

It's interesting to note that individuals without fat cells (lipodystrophy), which mimicks full body insulin resistance are protected against weight gain. First their muscles and liver fill up with nutrients, then they develop severe hyperglycemia, hypercholesterolemia and all the rest. Individuals with severe genetic insulin resistance have the same effect occur: they don't gain weight. They get a bunch of other health problems if you overfeed them but the severe genetic insulin resistance makes it so tnutrients can't be stored in their cells.

Also consider that insulin sensitivity improves as you lose weight. And the single time you are most prone to gain wight is at the end of the diet: when you are most insulin SENSITIVE.

As above, insulin sensitivity predicts weight gain, insulin resistance (full body) weight/fat loss.

Basically insulin resistance isn't always BAD. Quite in fact, it can be adaptive.

Now, in the context of excess calories/carbs and no activity (i.e. weight gain), insulin resistance is a bad thing to have. If you have muscular insulin resistance, more calories go to fat cells. If you have ful lbody insulin resistance, excess calories either sit in the bloodsream or get stored in the wrong spots, causing cell death.

Actually, if the goal is muscle gain with limited fat gain, it'd be wonderful to have fat cells resistant to nutrient storage and locally increase muscular insulin sensitivity. This would cause preferential nutrient partitioning to muscle. The question is how to do it. I have an idea but it's not fully fleshed out. For fatter individuals who begin an exercise program, this occurs naturally which is (IMO) one reason they can lose fat and gain muscle at the same time. The exercise preferentially improves muscular insulin sensitivity, the fat cells are releasing fat like nobody's business and you get calorie partitioning until the point that it all starts to balance out.

When you're dieting and not eating enough carbs (by definition, on a diet, carbs are reduced), insulin resistance is adaptive. By making muscle rely on fatty acids for fuel, glucose is spared for the brain and other tissues which require it.

Note that most of the current insulin sensitizing medications (especially the TZD drugs) cause further weight gain. Obesity docs don't care becuse they just want to see blood glucose and the rest levels go down.

As above, whole body insulin resistance develops in an effort to both limit further fat/weight gain and ensure that the body burns the fat off (sparing muscle) when you diet. This would have been adaptive in the context of our evolutionary dieting pattern, it's maladptive in our current environment.


Quote:
I've been avoiding caffeine like the plague since I read it causes IR - should I now
start getting in massive amounts again? And acquire ephedrine which I haven't used
in years?



ONLY if you're going to diet.


Quote:
Should I also NOT get my fish oil in?



Fish oils are interesting, in rats at least (I have yet to see this studied in humans and I don't consider the rat research conclusive except for the fact taht humans demonstrate similar end effects) they decrease fat cell insulin sensitivity and improve muscle cell insulin sensitivity. They also improve fat oxidation and a host of other stuff but the net results is nutrient partitioning aways fomr fat cells and towards muscle cells.


Quote:
And should I NOT try to acquire
Glugophage from the doc? If I should try to get a prescription for something, what
would you recommend?? . I am 29yrs old, 5' 11", weight around 300 lbs with fat%
around 32%.



Riht before his death, Dan Duchaine commented that adding insulin sensitizersr to a diet seemed to increase muscle loss.

However, if you're at the point medically that you need to control blood glucose, you need to listen to your doctor, not me. Getting your diet and exercise program in order and losing bodyfat should be your primary goal as that alone will improve insulin sensitivity.

Lyle

[Pup]

Very fascinating...but that makes perfect sense. I think most would think of IR in terms of full body IR, but localized IR would be reason why lower carb diets allow for increase of FFAs in the blood stream...i knew the why, just not the how.

[Con]

Wow, so I was useful for something besides questions. Aint that something.

Well after discussin all this stuff, I am lowerin carbs for reason I stated before, and also some of the research I found.

Hope you enjoyed the visit to my journal pup :)

[Pup]

The great thing about forums is that we can all learn from one another.

I enjoyed the discourse...i'll stop by now and comment from time to time on stuff...feel free to hit me up with any questions you might have on low carb dieting and what not.

[DumbellDude]

Interesting stuff - Thanks Nick and Pup.

[Con]

October 18, 2006

Workout:
5 minutes Rowing

Wod: Elizabeth
21-15-9 reps of:
135 pound cleans----------85 pound cleans
Ring dips-----------Substituted ring dips for dips.
I Practices for like 10-15 on cleans. I kept hitting the bone in my chest and scraping my neck. Not very fun.

15 cleans
15 dips(7, 3, 3, 2)
10 cleans
10 dips(5, 3, 2)
7 cleans
7 dips(3, 2, 2)

About the workout..
Well the cleans really started getting to me. I was really tryin to nail form. I think I got it at the end, but I was afraid to keep tryin em, cuz I kept ****in up the bone right above my chest. Dips were killer too. Took me about half an hour to do this. Was sweatin a lot more than usual.

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

Pup - Thanks for that pup. I just never thought I'd be able to help with anything yet, even if I did only quote some smart ass guy :D.

Dumbell - Thats what this journal is here for - Info and to let me bitch about stuff I want to bitch about :)

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Well Last night kinda sucked. Got 5 hours of sleep and slept on neck wrong. **** was sore all day.

We had a canoe trip, for some starnge reason, I thought I was going to make it through dry, needless to say, It was a cold day. Overall it was fun, not sure if Id do it again tho.

Online Course Grade: 1168/1200

Fun day, kinda tiring tho. Till later guys, take care.

[ddegroff]

Hey man you do what you can. You'll get better at it the more you do 'em.

Good effort on the WOD!

Nice work on the class!

[Con]

October 22, 2006

Fridays workout:

Squats:
bar x 5
135 x 3
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1(PR)
235 x Fail

Dips:
BW x 6
BW x 5
BW x 5
BW x 4

Bent Over BB Rows:
95 x 5
95 x 5
95 x 5
95 x 5

4 minutes Tabata Thrusters
Score: 4

Todays workout:
BB bench:
bar x 8
95 x 3
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1-------Was actually 2, but guy had his hand right under bar and I cranked out 2, so i gave myself the benefit of the doubt, I could get one on my own
185 x 1(slight help)

DB Lunge:
50 x 8
50 x 8
50 x 8

Seated row:
80 x 8
90 x 8
100 x 6
100 x 6

4 minutes Tabata Thrusters
Score: 5

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

ddeg - Thanks man.

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

Well I let the impossible happen. Ive let me eatin habits go to **** for too long(like 2 weeks) and I can see and feel a difference in my body. Its absolutley disgusting. I couldnt believe the scale when I got on, but after lookin at myself, I wouldnt doubt it. I really cant believe I let myself go crazy like I did, you think Id learn from the last time. Pretty depressed about the whole situation.

I have an overwhelming urge to cut, but after thinkin logically, whats the use if after im done the cut I get retarted with my eating. Ill **** myself over, again, and be just as un happy as I am now. So I am tryin to develop good eating habits and ignore how ****ty I look now.

Im thinking of doing 4 workouts a week. 2 fullbody workouts, and 2 wods. I think thats truly a balanced mix and will suit my overall goals.

Peace out guys.

[TwiloMike]

Solid squats and lunges, bro. Your bench isn't too shabby, either.

[Coke]

Excellent, doing squats or anything for that matter with 2pps is a milestone...congrats on making headway Nick.

[ddegroff]

Workout looks strong, goow work!

Just get the eating back on track and everything will be fine.

[Con]

Well, ****s been bad for the past few days. I regret ever gettin off diet, I cant seem to find it in me to ****in stop eatin junk. I keep sayin tommorow, and I really dislike my lack of disipline. This **** used to come so easy, and now its hard as hell, and im gettin all around desperate. Yesterday was junky food, and I skipped trainin to play a game(pretty pathetic). Today, diet had been ok, Only things I had that werent really "healthy" was a bagek sandwhich and 2 pop tarts. If I stick to the plan for later(which honestly isnt too appetizing) I will come out to decent cals.

Uhhhh, I need some motivation, and a ****in time machine.

[Con]

October 25, 2006

Workout:

DLs:
135 x 3
185 x 2
235 x 1-------Just barely got it with OH grip
255 x 1
275 x 1
285 x 1
285 x 1

Push Press:
65 x 8
85 x 6
85 x 6
85 x 6

These ****in kill my wrists.

Chins:
BW x 1
BW x 1
BW x 1
BW x 1

Thats right, I could not do ****IN MORE THAN ONE CHINUP!!! MY BODY FELT LIKE IT WEIGHED A MOTHER****IN TON! Absolutely ridiculous.

4 minutes Tabata thrusters
Score: 7

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Between the push presses and the chins, I was ready to gut anyone who ****in looked at me wrong. When I realized I couldnt do more than one chin, I wanted to break down right there. It really hit me, I ****ed up 3 months of dieting with 2 weeks and a lack of self control. I damn near cryed on the way home.

When talking to my mom the other day, she said something that made so much sense: "Nick, you're an extremist, you are either doing one thing, or te complete opposite". And she is so correct, its scary. Why cant I find the ****in middle of this healthy lifestyle?!?!?! I am either drivin my self almost insane with my diet, or gorging myself to the point where it hurts to eat anymore, which Ill keep doing anyway.

Im just really tired, someone just shoot me. :whiner:

[DumbellDude]

Solid workouts Nick. WOD and tabata are awesome.
Be patient. In time you will find the balance you are struggling for right now. Finding the ballance is mentally challenging. I know I still have not found mine.

[KingWilder]

deadlifts are lookin' strong

nice job with the OH presses as well

[ddegroff]

Damn nice deads!

Well maybe thats your problem, too much goodness/badness. Maybe you need a little junk now and then.

Baby steps, it's a lifestyle change. Keep working at it.

EDIT: Just sittin here thinkin' about it the last 6weeks have been **** eating for me too. If it means enough (like it does to me) then you step up and get back in the saddle.

[Coke]

I hear you on the diet but the workouts are number one in my book, as long as you get them in you're A-OK imo.

Good workout bro, really working hard.

[Anthony]

When talking to my mom the other day, she said something that made so much sense: "Nick, you're an extremist, you are either doing one thing, or te complete opposite". And she is so correct, its scary. Why cant I find the ****in middle of this healthy lifestyle?!?!?! I am either drivin my self almost insane with my diet, or gorging myself to the point where it hurts to eat anymore, which Ill keep doing anyway.

First, your workouts are looking SOLID. I love it!

Second, the attitude your mom pointed out is VERY common, so don't feel bad. People think it's "all or none." What I've been trying to show you is that consistency is better than perfection.

Who do you think will make more progress?

A) the guy who has a PERFECT plan for 1 week, and then completely ****s up for 3 weeks. Repeat the same pattern every month for a year.

Or

B) the guy who has a pretty good plan and follows it 90% of the year.

Don't get frustrated bro. You have plenty of time to form good long lasting habits.

[Pup]

Professor Anthony hit the nail on the head...90% adherence is the way to be. Some people are psycho and say you have to be flawless all the time, those people suck at life and generally spend their weekends watching internet porn and playing Warcraft instead of having a social life. Nutrition is one day at a time, 1% of us that "bodybuild" ever see a stage, yet 99% of us try to have the mindset of the 1%, its not worth that much stress, make a plan, follow it, if you screw up every once in a while...who cares...you're human. The most important thing is picking yourself up and moving forward.

*end of advice*

Nice F'n workout!

[Con]

Dumbell - Thanks man, I hope I can find that **** soon, cuz I could use a real piece of mind right now.

king - Thanks, deads felt good, even got a decent weight with OH grip, but the push presses were nasty on the wrists.

ddeg - Yeam ive definately gotta allow some leniency once in a while, like a cheat meal for my PWO meal, or something. Im realizing that yes, this whole situation sucks right now(I kinda hate ymself for it) but its a learning experience.

Coke - Thanks coke. Eatin freely might not be so bad, If i really didnt gorge when I "**** up" and give into havin some poptarts or something else.

Anthony - Thanks man, I appreciate your help, escpecially now. I realize my attitude sucks and ive always tryed to deal with it. I guess now, since Im already messed up a little, Ill start from scratch here.

Pup - Thanks pup. Your pragmatic(I think I used this work right) way of lookin at things is nice. I have apretty good plan in mind, and will see how it goes. If I want some freakin poptarts or some ice cream, I will not sweat it if, I got a bit over what I had wanted for cals. And yea, Im not doin this for stage, so I guess the minute details really arent that serious.

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For my workout routine, Im lookin at something like this(yea I changed it again):
Week 1:
Saturday: full body workout + HIIT
Monday: Full body workout +HIIT
Wednesday: Full body workout + HIIT

Week 2:
Saturday: Fullbody workout
Sunday: WOD
Tuesday: WOD
Wedndesday :WOD

Repeat. I like pacing the WODs out like this and mixin it up more. Think I could really get into something like this. So Overall, Id like to say thanks to everyone. Think I got my head on straight and am quite happy right now.

[Eszekial]

Just keep at it buddy, failure can be a pivotal part of your coming success!

[Con]

Zek - Thanks man. This definately got my growing ego in check. Too bad it had to be at te expense of how I look.

Yesterday I put on my work pants, and it wasnt pretty. Couldnt believe it, but its all a learning experience.

Last night the cals were prolly a bit high, but except for the slim jim and couple pretzels, It was all clean food. Almonds for some reason were just calling me :D

Tommorow is a workout, and I might go out with a friend, should be fun.

[Con]

October 29, 2006

Workout:

Squats:
bar x 8
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
235 x 1(PR)
245 x FAIL

Dips:
BW x 6
BW x 5
BW x 4
BW x 4

B.O. BB Rows:
105 x 5
105 x 5
105 x 5
105 x 5

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Well diet has been ok for a day, ****ed for the nxt. Last night it ok, until I stayed up late as hell and gave it. Bad idea. So the next day(today) I was runnin on 3 hours of sleep for work and working out. But I wasnt tired, except when I first woke up.

Today, diet is in check. I swear if i **** up, ill break fingers. Im also low carbin it up. Carbs make me so hungry, and I learned that the hard way, so higher fat, and protein, and little carbs.

[DumbellDude]

squat PR !!! Nice job nick.:thumbup:

[Pup]

Nice session...btw, veggies are your friend on low carbs, if you like broccoli, its uber versatile and will help with any satiety issues you might encounter...adding a little fat to your veggies in the form of olive oil or butter also helps the appetite issue.

[ddegroff]

Nice squat PR!

Keep wokring at the diet, it will become eaiser.

[KingWilder]

lookin' good with the squats...anyone who does squatsx1 has balls in my book. I don't think I'll ever try for a 1RM, I'm too big of a chicken.

[Sidior]

Looking strong as hell in here, nice squat PR.

[Con]

workout:

bench:
95 x 5
135 x 3
155 x 2
175 x FAIL
165 x 1
165 x FAIL

Needless to say, the guy helped me more than he said he did last week.

Superset:
Seated row:
100 x 6
100 x 6
100 x 6
100 x 6
DB lunge:
50 x 8
50 x 8
50 x 8

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I walked to and from gym. I also did 30-60's. 30 second running as fast as I can then a 60 second walk, earlier on in the day.

Unfortuantely I ****ed up on my diet. Im not too upset tho. I am just going to take a course of action that will i know will satisfy myself. I JUST WANNA BE SMALL. SCREW BEING BIG. MAYBE LATER IN LIFE, ILL WANT THAT, BUT RIGHT NOW I JUST WANNA BE LEAN! So tommorow, I going on a mostly liquid "diet". This will cut out all the extra hassle I have with dieting, and cals will be in a decent range. Might be more of a recomposition. Then When I have a piece of mind from feelin better about myslef I will switch goals.

I know some of you think I am just a stupid little hormonal teenager that is not lookin at the big picture, but I realize, different people have different goals. And just like I have a lifetime to learn good habits and stuff, I have a lifetime to make and correct some of my mistakes. So now im back to "dieting". This will truly get head back on straight. Sry If i am dissappointin anyone, actin like this, but this "betterment" of myself really has to make me feel better. And at the moment, I just wanna be skinny for once in my life.

[ddegroff]

Hey man, maybe just a bad day in the gym.

They're your goals and your body. We just here to support you.

With that said, I think you need to set a goal and reach it. Say a month out you want to be 8lbs lighter, go for it and get it. Don't let anything stop you.

GL w/ your new goals.

[Coke]

...different people have different goals...

No doubt, different people have different goals but they change those goals as they see fit, so it's all good - ;)

Keep doing your own thing!!

[Anthony]

Unfortuantely I ****ed up on my diet.

Are you preparing your meals in advance? Before you leave the house in the morning, you should have every single meal prepared and stored for easy access. If not, you're setting yourself up to deviate from your plan.

[Con]

ddeg - thanks ddeg, appreciate the support as always. My first goal will to eat clean for 2 weeks, and then just take it weekly from there.

Coke - Thanks coke, kind words always keep me going.

Anthony - Well Im 17 yrs old, wake up ay about 6 in the morning and gotta be out the door at 7. Can have a decent breakfast but in school its hard to not get something to eat, especially after having gym. I can plan food, but cookin it in advance is prolly a no fly zone, since its quite a few people in my house.

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Well tonight, im chillin with a bunch of people for halloween. Should be fun, gonna see this girl that has been messin with me at my job. Should be a good time.

[ddegroff]

how about nuts, protein in a shaker, sandwiches?

so many ways to pack food that doesn't need cooking, trust me I do it everyday.

[Natetaco]

good try on bench, try again in 2 weeks, you should nail 175

[DumbellDude]

nice workout nick, and yeah, bench looks good.

being able to achieve your goals is great. most of the times there are obstacles , others you can overcome, others you dont. if you can't, either your method does not work or your goals are unrealistic. stick with your plan, it will make you feel great.

[dblockspky]

nice workouts man

[Con]

November 5, 2006

Workout:

Squats:
135 x 3
155 x 1
185 x 1
205 x 1
225 x 1
235 x .85/Basically a fail

I unracked the weight twice, and it felt lopsided both times, so I got a spot. I went pretty deep with this, considering its my 1RM, so Im proud of myself for trying.

Dips:
BW x 5
BW x 5
BW x 4
BW x 3

Overall, wasnt happy with these.

TBar Rws:
1p x 8
2p x 5
2p x 5
2p x 5

Tabata Thrusters:
Score: 5

Was so mad I ave up, my left shoulder always gives out, and legs get tight as hell, but ohwell, this isnt supposed to be easy.

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Thanks everyone, I know I usualy respond to everyone individually but right not, I am just tired. Thanks for support guys, Im always taking advise.

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Today has been fine with diet, and will continue to be. Right now, All im focused on is eating right, and working some crossfit into routine. Maybe Ill think about cutting when it gets closer to summer. Good habits are important, and ive gotten over urge to cut. I know, im such a flip flopper.

I realized ive been slacking on water, and that may be why im always hungry. Had plenty of liquids today, and im as full as can be.

I also realized just how much music motivates me. I might spoil myself on christmas and get an ipod so I have some good music.

Well Im content right now. I realized, time will go on whether or not I do something to better myself, sO I am mind as well put the work in now.

Peace out for now guys.

[Stumprrp]

nice workout con

[Natetaco]

sick dude 2pps squat, time to update those max's!

[ddegroff]

Way to keep with it!

Solid workout!

[DumbellDude]

2pps squats... way to go Nick!

[Coke]

...music motivates me. I might spoil myself on christmas and get an ipod so I have some good music..

Music is great while working out, no doubt - it's nice to see you on the move and staying on track with it bro.

[Con]

November 7, 2006

Bench:
95 x 3
95 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

DB Lunge:
50 x 8
50 x 8
50 x 8

Seated Row:
100 x 6
100 x 6
100 x 6
100 x 6

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Stump- Thanks man, appreciate it.

Nate- Then I will have to update weight :(.

ddeg - Thanks, wish I could say I wa stickin with it. I think I need some motivation, like a workout partner or something.

Dumbell - Thanks, felt good to get it.

Coke - Ummmm, honestly, I cant say ive been sticking with it, everything feels hopeless or just a desperate attempt to get back what I lost.

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Well I wussed out of thrusters today. I had a headache and my legs felt like they usually do after the thrusters(must have been the lunges), so i said **** it.

I will probably be startin track and field. I kinda wish I woulda started when I was younger, would have prolly been in better shape and who knows what else. I wish I wasnt so self conscious or scared. Is it bad to have regrets this early in life?

Overall, I just need to get past a week without screw ups!

[Stumprrp]

solid 5x5 on bench

[ddegroff]

Hey man just keep working at it.

Nice workout non the less.

[Coke]

Good job with the 5 x 5 on the bench press...keep a groove on dude, all looks well.

[Con]

November 10, 2006

Workout:

Rack Pulls: Knee level
135 x 5
225 x 3
275 x 1
275 x 1
275 x 1
275x 1

Chins:
Lets just say I tried and again the results were not satisfactory.

DB Push Press:
45 x 6
45 x 6
45 x 6
40 x 6

I finally convinced my stubborn ass to go down to 40's, form was much better once I did.

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Stump - Thanks, I was happy I could do it, without much problem.

ddeg - Im tryin, too bad im not a robot; my emotions are running wild.

Coke - Thanks, bench felt pretty nice.

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Rant:

Lets begin this will putting my retarted eating and past few weeks into perspective. I got on the scale yesterday and I got a rude awakening. 205. My pants for work barely fit, my jeans that were literally hangin off of me are not gettin snugg, I have to buy some new clothes tommorow.

I have been completely unmotivated with diet and training. I am finally bored with eatin like ****(it only took a couple weeks and the complete waste of my hard work) but im still finding it hard to get myself up and to the gym. Im surprised I was able to convince myself to go today. I remember when I truly enjoyed the time in the gym, now it seems like more of a hassle; a hassle i must still do, I can only imagine what id look like in 2 or 3 months if I just stopped working out.

I overall hate the way I look. I cant help but compare myself to others, people on this board and in my life, and it screws with my head so much. I avoid mirrors at all cost now, and I know I must look retarted. I wish I had someone to talk to, I wish I didnt have the ego I have and apologize to someone who was nothing understanding and cool with me. I wish I could go back in time. I wish for so much, but I know I must look to the future and say **** what happened and move on.

So im starting a recomposition. No more than 2400 cals, and no less than 1800. 3 Full body workouts, 1-2 sessions of HIIT(depending on how I feel, and the sport i might be starting). And hopefully I can start this sport soon, atleast Ill be around people who make me feel welcomed and accepted.

[ddegroff]

Glad to see your back in the gym.

Chins are tough, it will take time. Just keep at it.

We all go thru times just like this. Where we're bored with going to the gym, bored with counting all the cals, just bored in general. What it takes is motivation from within. I think you need to find something else to drive you besides your weight or the way you look. My family has a history of heart disease and high blood pressure. I made a choice I could either keep eating horrible and increase my chances even more or make a drastic change. I chose change, I chose this lifestyle to become more healthy. AND along with becoming more healthy, the looks came as a side effect.

What I'm saying is find something that is deep within you to motivate you.

Remember we always think we look worse than we really do.

[dw06wu]

Whats up? You've definitely made some good progress since the last time I stopped by.

[mickyjune26]

Con, you're progress is steady. I feel you on being burnt out. ddegroff said it right. What motivates me is the desire to be really strong. I stopped using my looks as motivation. Also, I want to do a lot of things with my life. By exercising and eating right, you can have all the energy you need througout the day to ENJOY the DAY!
Lastly, think about the food you eat. This is an opportunity to learn how to make a bunch of good-tasting food that fills you up, but isn't full of calories.

I'm not trying to change how you think, but am just trying to help you see how other people keep motivation.

You can and will do this, if you sit down, do some soul-searching, and even write down what you love about exercising and eating right, and write down what you hate about NOT doing those things.

This will help you, guaranteed.

[Con]

November 12, 2006

Workout:

Squats:
135 x 3
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1-------------Back rounded a bit, got scarred and got a spot for the rest of sets
225 x 1-------------Surprised at how easy it way, guy even said it looked too easy for just one rep.
225 x 2(PR)

Dips:
BW x 5
BW x 5
BW x 5
BW x 4

Tbar Rows:
1p x 8
2p x 8
2p x 8
2p x 8
2p x 8

4 Minutes ofTabata Thrusters
Score: 7

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ddeg - Thanks man, you are really helpful when im down, and youve seen me through this rough patch, and I can gladly say, im confident this rough patch is just about over.

DW(Dane or Dwane?) - Yea, progress on some of my lifts, but going backwards in terms of body composition. Think its out of my system now tho.

micky - Appreciate the input micky, especially at this particular time. As much as I try, I still care about what I look like; in my opinio, its hard to function properly if you are not comfortable with how you look, and that can in turn trasfer over to how you feel about yourself. But I do understand what you are saying, and am gonna write down my goals on paper and lay em out for everyone reading. Thanks for a great first post in my journal.

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Well I think its done. I am content with whats happened, Ive laid out a plan for what I am hoping for, and finally have a piece of mind. I have adopted an eating plan that will better suit me; Its a bit unconventional, but it logically it should acheive my goals, and more importantly it will work psychologically. Should keep me sane.

Goals:
-By next summer get rid of most of my flab(not ripper, just considerably better than I am now). I wanna look nice for my graduation, the pool, and my B-day.
-Next winter going on a bulk cycle, and then cut for next summer.

Contrary to what I might imply, Im not 100% motivated by how I look. It would make no sense to get to 9 or 10% bf, just to **** it up again. My primary goal is consistency and hopefully some strength gains too. Ive been training for a while now, but Im hopin my nooby gains havent run out quite yet.

Well Thanks guys, I got a lot of work to do, Ill be catching up on everyones journal soon, appreciate the love!

[ddegroff]

Looks good man, glad your ready to get back at it.

Nice work with the 225x2!