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pr3
05-21-2002, 10:37 AM
Wow, your broke the scale already???? It only went up to 185? I bet you weigh 186 now...:D

CBates
05-21-2002, 11:23 AM
Originally posted by pr3
Wow, your broke the scale already???? It only went up to 185? I bet you weigh 186 now...:D

Ha, what really happen, my son thought he'd help me out by carrying the scales in the other room and when he was he dropped it and it broke the little plastic cover on it, tried to weigh myself and I weighed 175 after that. Very doubtful I lost 10 lbs in a day, so it's pretty much safe to say they are f#cked.

Marcel
05-21-2002, 05:27 PM
CBates that's cool that you take care of your son. I'm fortunate to have a real cool responsible Dad too. Does your son ask you what you are doing when you are working out? Does he try to pick up some dumbells or a weight plate or something? That would be so funny! Anyways good job bro keep up the good work!

CBates
05-21-2002, 06:33 PM
Originally posted by Marcel
CBates that's cool that you take care of your son. I'm fortunate to have a real cool responsible Dad too. Does your son ask you what you are doing when you are working out? Does he try to pick up some dumbells or a weight plate or something? That would be so funny! Anyways good job bro keep up the good work!

He tries to workout with me, it's so funny, I'm usually laughing my @ss off. When I do deadlifts, he'll grab my EZ curl bar and pick it up acting like he's doing the deadlifts too. At only 3 years old, he's getting started at a young age.

Marcel
05-21-2002, 06:40 PM
That's so cool! That would be hilarious to watch! Little kids are so funny. Yea by 5th grade he will be lifting more then you! LOL.

Anyways how do you like the carbs in your diet? How do you feel? Better? I've added carbs to my diet again(oatmeal and multi-grain flourless bread) and I feel better. Workouts are ace.

CBates
05-21-2002, 07:05 PM
The carbs in my diet has defiantly helped with strength and recovery, but not too sure about the fat loss. I mean, I'm losing body fat, but at a very slow pace. I've been cutting for a while now with carbs, and even though I can tell I've lost body fat, as my abs are showing and my pants fit looser around my waist, it just seems I have a extra layer of flab that's just not going to go away that's hiding my 6 pack. What I'm thinking about doing in the next week or two, is only have carbs on my weight training days. On my off days, I'm going to lower my carb intake to probably just to 1/2 cup of oatmeal and up the fat about 20-25 grams.

CBates
05-22-2002, 09:53 AM
Rest
-------------------------------------------------------------------------
5.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 7:20 am): 4 egg whites, 1 whole egg, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 40g of dextrose

Meal 2 (10:45 am): 3/4 cup of oatmeal, 20g of whey

Meal 3 ( 1:30 pm): 1 baked chicken breast, 1 cup of green beans, 1 medium sized apple

Meal 4 ( 4:25 pm): 3 cups of salad mix, 2 tbsp of bacon bits, 1/2 can of diced canned chicken, 2 tbsp of olive oil and vinegar

Meal 5: ( 8:00 pm): 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: (11:15 pm): 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Biceps/Triceps/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 35x7, 35x5

Weighted Dips: BW+75x10, BW+75x9

Standing BB Shoulder Press: 135x7, 135x 5

Close Grip BB Bench: 200x7, 200x6

BB Curls: 105x7, 105x5

BB Shrugs: 250x8, 250x7

DB Hammer Curls: 45x6, 45x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x7
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
181
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Marilyn Manson - Antichrist Superstar
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Sleep was terrible last night, but haven't seen my girl since Saturday, so it was either get 7 or 8 hours of sleep and not get a chance to see her till Thursday, or lose a few hours of sleep and spend some time with her. Kind of regretting my decision now.. Bought some new scales, so I'll be able to post my weight again, haven't weighed in over a week, and I've lost 4 pounds, that's pretty good, considering I weigh at the same time every morning and have been on the same diet, so I know some of it has to be a little fat I've lost.
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CBates
05-23-2002, 09:47 AM
Rest
-------------------------------------------------------------------------
5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 8:10 am): 5 egg whites, 1 whole egg, 1/4 cup of oatmeal, 1 tsp of cod liver oil

Meal 2 (10:30 am): 1/2 cup of oatmeal, 20g of whey

Meal 3 ( 1:30 pm): 1 baked chicken breast, 1 cup of green beans, 1 medium sized apple

Meal 4 ( 4:25 pm): 3 cups of salad mix, 2 tbsp of bacon bits, 1/2 can of diced canned chicken, 2 tbsp of olive oil and vinegar

Meal 5: ( 8:00 pm): 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: (11:15 pm): 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil, 1 thin slice of turkey from deli
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
24 minutes HIIT cardio on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, ZMA, 1 cap. ripped fuel x7
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Misfits - Famous Monsters
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Comments
-------------------------------------------------------------------------
Sleep sucked again, hoping to get some sleep tonight since I don't have to get up early for work.
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CBates
05-24-2002, 11:21 AM
Rest
-------------------------------------------------------------------------
8 hours
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Diet
-------------------------------------------------------------------------
Not going to bother with it today, just take my word that it's clean..
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 250x7, 250x6

Hamstring Curl: 95x12, 95x10

Seated Calf Raises: 210x13, 210x12

SLDL: 255x9, 255x8

Leg Extension: 100x13, 102.5x12

Deadlift: 300x9, 300x9

Kneeling cable crunches: 20x14, 20x14
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, ZMA, 1 cap. ripped fuel x7
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
179
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
My leg stregnth is finally starting to increase at a good rate, I think it has to do with me doing squats and deads in a real gym rather than my crapy home gym. Weight is dropping, abs coming in pretty good too, my girl is starting to get pissed that I'm getting my abs back because when we go to the lake she thinks everybody is 'checking' me out. Oh yeah, sleep was good too, about time I got some good sleep for a night..
-------------------------------------------------------------------------

Fart Barker
05-25-2002, 09:38 PM
Originally posted by CBates
my girl is starting to get pissed that I'm getting my abs back because when we go to the lake she thinks everybody is 'checking' me out.damned if you do and damned if you don't ;)

Marcel
05-26-2002, 03:30 PM
*stumbles into journal faded as fook*
Wazzup Cbates? How was the weekend? partying? Fook I didnt get home till 7 in the morn today and got bout 2 hours sleep before I got up. Laterz.

CBates
05-27-2002, 10:50 AM
My weekend F'n blew. Didn't even get drunk, I was planning to get so wasted Saturday night and then some idiots screwed that all up... Drank a little bit last night, but since I had to work today, I didn't drink that much.

CBates
05-27-2002, 11:09 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
No point in posting this, I ate maybe like 1000 calories, if even that much, didn't wake up till 1 pm, then took my son to the park for 5 hours, then came home put him to bed and then went out to party, I ate like 2 meals all day.
-------------------------------------------------------------------------


Abs/Obliques/Forearms
-------------------------------------------------------------------------
Weighted Crunches: 50x15, 50x15

Static Holds: 290x20 sec., 290x12 sec

BB Oblique Twist: 145x12, 145x10

DB Side Bends: 90x10, 90x8

Wrist curls w/ palms down: 70x11, 70x8

Weighted Hanging Hip Raise: 10x14, 10x14

Reverse Grip Curls: 75x12, 75x10
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, ZMA, 1 cap. ripped fuel x5
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Powerman 5000 - Anyone for Doomsday?
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This is a day late, this is actually yesterdays workout, just didn't have time to post it, I didn't work out today, since I stayed up pretty late today, only got 3 hours sleep last night, I figured I'd just do chest/back tomorrow with more rest, it would have been a pointless workout, as I would be too tired to do anything.
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CBates
05-28-2002, 09:51 AM
Rest
-------------------------------------------------------------------------
6.25 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 tbsp of cod liver oil, 1/4 cup of oatmeal

Postwork out: 40g of whey, 40g of dextrose

Meal 2: 3/4 cup of oatmeal, 20g of whey

Meal 3: 1 baked chicken breast, 1 cup of green beans, 1 medium sized apple

Meal 4: 3 cups of salad mix, 2 tbsp of bacon bits, 1/2 can of diced canned chicken, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: 3 servings of beef jerky (90 cals per servings, don't remember the complete breakdown of it)
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 165x10, 165x8

BB Bench Press: 280x6, 280x4

Wide Grip Overhand chins: BW+12.5x10, BW+12.5x8

Flat Bench DB Flies: 75x6, 75x6

Close Grip Underhand chins: BW+15x9, BW+15x8

BB Underhand Rows: 160x9, 160x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
180
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Soulfly - Primitive
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, hurt my shoulder a little on bench press, probably nothing serious, hope it'll feel better tomorrow. Didn't get much sleep last night, son decided he wanted to stay up late and watch Power Rangers all night. Starting to lose body fat at a pretty good rate now, abs are coming in pretty good, still can't see any veins running through them yet, but at the rate I'm going, should have some visible in the next 2 weeks. If I can just keep my weight around 180 and have veins running through my abs I'll be happy as hell, as I thought that with my genetics I could never weigh over 160 and have nice abs.
-------------------------------------------------------------------------

Herc
05-28-2002, 10:13 AM
Dude,

Good to hear you are having success with your new program, just don't fall into your old diet habits again.

:thumbup:

CBates
05-29-2002, 10:28 AM
Thanks for keeping me on track Herc, if it wasn't for you checking out my journal, I probably would fell back into my old habits a while ago when I wasn't seeing good results after a week or two.

CBates
05-29-2002, 10:29 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 tbsp of cod liver oil, 1/4 cup of oatmeal

Meal 2: 3/4 cup of oatmeal, 20g of whey

Meal 3: diced chicken breast in can, 1 cup of green beans, 1 medium sized apple

Meal 4: 3 cups of salad mix, 2 tbsp of bacon bits, 1/2 can of diced canned chicken, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Snack: 1 serving of beef jerkey (90 cals)

Meal 6: 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
25 minutes HIIT cardio on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Korn - Life Is Peachy
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Shoulder still hurts pretty bad, I think I was concentrating on TUT too much yesterday on bench and that really F'd up my shoulder. Probably end up skipping weights tomorrow and do an extra day of cardio so my shoulder will heal. Soon as my shoulder gets better (hope it does before Monday) I'm going to start doing DB bench press. I've been noticing lately going too heavy on BB bench press is taking a toll on my shoulders. Don't quite understand it though, using perfect form, seems as the better my form is, the more joint pain I get in my shoulders.
-------------------------------------------------------------------------

Herc
05-30-2002, 09:57 AM
I was off in Paris for a couple of weeks working, but now I'm back. Eventually we're gonna have to do something about your sleeping habits! :D

Later

:thumbup:

CBates
05-30-2002, 10:22 AM
Originally posted by Herc
I was off in Paris for a couple of weeks working, but now I'm back. Eventually we're gonna have to do something about your sleeping habits! :D

Later

:thumbup:

Good luck trying to help with my sleeping habits, there is just not enough hours in the day for me to get a good night of sleep. I don't know though, I really don't think things are going to work out with the girl I'm seeing right now, so once that is over, that should add some sleep onto my schedule.

CBates
05-30-2002, 10:22 AM
Rest
-------------------------------------------------------------------------
3.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 tbsp of cod liver oil, 1/4 cup of oatmeal

Meal 2: 2/3 cup of oatmeal, 20g of whey

Some more food

about 15 or 20 shots of about everything and 7 or 8 beers
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
25 minutes HIIT cardio on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Smashing Pumpkins - Judos 0
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Skipped shoulder/bis/tris workout today, shoulder still bothering me so I just went with another day of cardio. Plan on doing legs tomorrow, nothing there that will bother my shoulder. Hopefully my shoulder will be at 100% by Saturday or Sunday and I can do my workout then, or I might just wait till Tuesday and do it on that day. Sleep was real crappy last night, if you check my thread out in general about my girl situation, something came up last night that had me pretty pissed and I couldn't sleep at all. She had her ex stay the night with her to help her "clean up".. Whatever...
-------------------------------------------------------------------------

Marcel
05-30-2002, 01:10 PM
Get rid of her bro. You don't need that. Plenty of other chicks...

MonStar
05-31-2002, 09:05 AM
Originally posted by CBates
Supplements
-------------------------------------------------------------------------
1000mg Glucosamine x2
-------------------------------------------------------------------------

I wanted to ask you man what do you think about glucosamine? I have had a few problems with my joints lately just my wrist and a little knee irritation. I added 4g of glucosamine sulfate first thing in the morning and before bed. Do you think this will help? :D:D

MS

heathj
05-31-2002, 09:08 AM
It helps a lot man. I need to start taking it.

MonStar
05-31-2002, 09:10 AM
It does help a lot? Wow then maybe I will start taking it. Maybe for a few weeks or so at least. :):)

Sh!ts expensive.

MS

Blood&Iron
05-31-2002, 10:14 AM
Originally posted by MonStar
It does help a lot? Wow then maybe I will start taking it. Maybe for a few weeks or so at least. :):)

Sh!ts expensive.

MS
If you buy Now brand Glucosamine HCL from DPS it's only like $13 for 180 1g caps. Pretty cheap.

CBates
06-01-2002, 10:13 AM
Originally posted by MonStar


I wanted to ask you man what do you think about glucosamine? I have had a few problems with my joints lately just my wrist and a little knee irritation. I added 4g of glucosamine sulfate first thing in the morning and before bed. Do you think this will help? :D:D

MS

I think it helps a lot, every once in a while I'll get some pain in my shoulders from doing heavy bench, I'll take this for about 2 weeks and it completely stops hurting, where if I didn't take it, it could take about a month or longer for the pain to go away.

CBates
06-01-2002, 10:15 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
I was too sick to eat today, I had maybe 2 meals at the most, drank way too much last night, I swear I'm not drinking again, well, at least for another 2 weeks anyway.
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 250x8, 255x6

Hamstring Curl: 100x8, 100x8

Seated Calf Raises: 210x15, 210x15

SLDL: 255x8, 255x8

Leg Extension: 100x13, 102.5x12

Deadlift: 305x6, 305x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, ZMA, 1 cap. ripped fuel x7
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Spineshank - Height Of Callousness
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This was supposed to be posted last night, but was gone all night, so I'm posting it a day late. Shoulder still hurts a little, as of right now, not too sure what chest workout is going to look like on Monday.
-------------------------------------------------------------------------

CBates
06-02-2002, 11:47 AM
:alcoholic

Blood&Iron
06-02-2002, 11:55 AM
Originally posted by CBates

Also, on a side note, alcohol is very bad for you, nobody should drink.
...
As everybody can see how bad alcohol is and really needs to leave it alone. Plus I look like sh!t for only eating maybe 1500 calories since Thursday from being too sick to eat all weekend long.

Damn straight.

Marcel
06-02-2002, 05:36 PM
Originally posted by CBates
Comments
Also, on a side note, alcohol is very bad for you, nobody should drink. My life was all calm and cool before I started drinking about a month ago.


Originally posted by Blood&Iron

Damn straight.

Pffffffft. :alcoholic :boring: :evillaugh

CBates
06-03-2002, 10:55 AM
Rest
-------------------------------------------------------------------------
6.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 tbsp of cod liver oil, 1/4 cup of oatmeal

Meal 2: 3/4 cup of oatmeal, 20g of whey

Meal 3: 1 baked chicken breast, 1 apple, 1 cup of green beans

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar, 1 can of tuna

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil.
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 200mg ALA x1, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
177
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Damn I feel so lazy, haven't worked out my upper body in a week, I'm starting to feel a little weak now. Even though I really don't want to, I'm going to take this week off from weight too, besides legs. My shoulder isn't hurtint that bad, but I do feel a little sharp pain run through it when I pick up something heavy. But it feel almost 100% better compared to the first day I injured it, I couldn't even lift my left arm without sharp pain running all through my shoulder. I'll probably just end up doing cardio Tue., Wed., Thurs., and do legs on Friday. Sunday I'll get back on track again with my normal routine. Not much to report here today, just didn't want anybody thinking I was slacking off from lifting or updating my journal. Dieting has been going good, haven't slipped up on my diet in about 2 months (other than not eating enough the next day after drinking) and I can really tell by the results I've gotten, abs are starting to look pretty good, can even see a few traces of veins starting to appear.
-------------------------------------------------------------------------

pr3
06-03-2002, 01:41 PM
Last night I almost get my penis chopped off by my girlfriend because some drunk girl over at my house tried to rape me in front of her..

...DAMN CBates! Get your act together! Remember, you got a son! SOrry, just trying to help ya out man!

CBates
06-04-2002, 10:55 AM
Rest
-------------------------------------------------------------------------
6.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 tbsp of cod liver oil, 1/4 cup of oatmeal

Meal 2: 2/3 cup of oatmeal, 20g of whey

Meal 3: 1 baked chicken breast, 1 apple, 1 cup of green beans

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar, 1 can of tuna

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil.
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
BB curls: 95x9, 95x7

Weighted Cruches: 50x17, 50x15

Overhand BB wrist curls: 70x12, 70x10
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
177
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Limp Bizkit - New Old Songs
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Woke up too late to do cardio, so decided I'd do a few upper body exercises that didn't involve shoulder movement, since my upper body is starting to feel a little weak for not working it out for so long. Shoulder is feeling better, but still feel the need to take the rest of the week off except for legs on Friday, and I might even skip deads and SLDL that day since I don't want to put ANY pressure on my shoulder before Monday so I can get back into my routine, it sucks bad not being able to lift, it's like the only thing I look forward to in my days..
-------------------------------------------------------------------------

CBates
06-11-2002, 10:17 AM
Rest
-------------------------------------------------------------------------
Don't remember
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
n/a, didn't record diet do to the server being down.
-------------------------------------------------------------------------


Abs/Obliques/Forearms
-------------------------------------------------------------------------
Weighted Crunches: 55x12, 55x12

Static Holds: 395x22 sec., 305x8 sec

DB Side Bends: 80x12, 80x10

Wrist curls w/ palms down: 70x9, 70x9

Weighted Hanging Hip Raise: 10x15, 10x12

Reverse Grip Curls: 70x10, 70x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Queen Of The Damned - Soundtrack
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Sunday but either the server was still down or I just didn't have enough time. Felt good working out, haven't worked out in over a week. Shoulder still bothers me a little, but I was so ready to get back into lifting again, I just overlooked the small pain.
-------------------------------------------------------------------------

CBates
06-11-2002, 10:38 AM
Rest
-------------------------------------------------------------------------
don't remember, but wasn't good..
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
n/a, didn't record diet do to the server being down.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 160x11, 160x9

DB Bench Press: 95x9, 95x8

Wide Grip Overhand chins: BW+15x8, BW+15x8

Flat Bench DB Flies: skipped, felt some pain in my shoulder while doing these

Close Grip Underhand chins: BW+20x8, BW+20x7

BB Underhand Rows: 160x9, 160x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted yesterday, but I was being lazy and chose to play video games instead. I'm sore as hell though, haven't worked back and chest in about 2 weeks now. Also switched from doing BB bench press to DB bench press. Figured I needed a change..
-------------------------------------------------------------------------

CBates
06-13-2002, 09:47 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 20g of whey, 1 tsp of cod liver oil

Post workout: 40g of whey

Meal 2: 1/2 cup of oatmeal, 20g of whey

Meal 3: baked chicken breast, 1 cup of green beans, 1 apple

Meal 4: 3 cups salad mix, 1 can of tuna, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: Not sure yet what I'll be eating here, will update later.
-------------------------------------------------------------------------


Biceps/Triceps/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 20x12, 20x10

Weighted Dips: skipped, bothered my shoulder

Standing BB Shoulder Press: 125x9, 125x7

Close Grip BB Bench: skipped, bothered my shoulder

BB Curls: 105x6, 105x5

BB Shrugs: 235x10, 235x9

DB Hammer Curls: 40x8, 40x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Coal Chamber - S/T
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Took it kind of easy, didn't want to hurt my shoulder any, surprisingly, doing the direct shoulder work didn't hurt at all, but trying to work my tris did, so I'm going to skip dips and close grip bench for about 2 weeks till my shoulder is 100%. Felt good to workout today, as I haven't worked shoulders directly in over 2 weeks. Also, I'm having to leave out the egg whites and cottage cheese out of my diet for a while, just the thought of those 2 foods makes me want to gag right now. I'll replace the egg white meal with oats and whey, not sure what I'm going to use for the last meal of the day though, maybe either chicken breast and flax or something of the like..
-------------------------------------------------------------------------

CBates
06-14-2002, 04:32 PM
Rest
-------------------------------------------------------------------------
4 or 5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate clean, don't feel like writing everything out
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 245x8, 250x6

Hamstring Curl: 90x10, 92.5x9

Seated Calf Raises: 205x15, 210x12

SLDL: 245x9, 245x7

Leg Extension: 100x10, 100x10

Deadlift: 315x3
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, ZMA, 1 cap. ripped fuel x8, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Hurt like hell right now, haven't trained legs in 2 weeks, I had to skip deadlifts today, not training legs in so long, I could barely stand when deads came around.
-------------------------------------------------------------------------

CBates
06-17-2002, 09:54 AM
Rest
-------------------------------------------------------------------------
5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate clean all day besides my last meal of the day, I had 3 slices of pizza and about 3 or 4 cookies. Not too bad, I was craving some junk food and didn't go overboard with it, so no harm done.
-------------------------------------------------------------------------


Abs/Obliques/Forearms
-------------------------------------------------------------------------
Weighted Crunches: 55x15, 55x12

Static Holds: 305x20 sec., 305x10 sec

DB Side Bends: 85x10, 85x10

Wrist curls w/ palms down: 70x10, 70x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Mudvayne - L.D. 50
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted Sunday, but never got the chance. Plan on doing chest/back tomorrow, as I was pretty tired today, felt if I would have worked out today it wouldn't have been a very productive workout, so I'll just do it tomorrow instead.
-------------------------------------------------------------------------

CBates
06-18-2002, 09:47 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oats, 20g of whey, 1 tsp of cherry flavor cod liver oil

Postworkout: 40g whey, 40g dextrose

Meal 2: 1/2 cup of oats, 20g of whey

Meal 3: 1 baked chicken breast, 1 apple, 1 cup of green beans

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: about 3 servings of sliced turkey from deli (about 250 calories)1 tbsp of flaxseed oil.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 165x10, 165x8

DB Bench Press: 100x8, 100x6

Wide Grip Overhand chins: BW+17.5x7, BW+17.5x6

Flat Bench DB Flies: skipping till shoulder is 100%

Close Grip Underhand chins: BW+22.5x8, BW+22.5x7

BB Underhand Rows: 165x9, 165x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Nirvana - Nevermind
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, DB bench press kind of irritated my shoulder, but nothing too serious. Sleep sucked as usual.. Hoping I'll get a 45 minute nap during my lunch break today, that should make me feel a little better. Also, don't think I'm going to let me girl stay the night tonight, every time she does I only get 4-6 hours of sleep, I need to get at least 8 hours to make up for the last 2 nights. Diet has been slipping lately, during the day it's all good, but when I get home from work late at night, I tend to eat a little more than I should, right now not really concerned with getting a 6 pack, just want to gain muscle and stay fairly lean. If I turn single again, then I'll work towards the 6 pack.. Also, probably going to cut out the cardio in place of more sleep, didn't notice it helping in fat loss any, just made me feel in better shape, but I think I'd rather have more sleep and be less tired..
-------------------------------------------------------------------------

Jane
06-18-2002, 10:38 AM
Good thinking. Too little sleep can really hurt just about anything you try to accomplish during the day.

pr3
06-18-2002, 02:04 PM
I second that...my sleep has been extremely bad lately...it's been having a bad affect at my job, with my training, and everything else...:(

Marcel
06-18-2002, 06:54 PM
Also, don't think I'm going to let me girl stay the night tonight, every time she does I only get 4-6 hours of sleep, I need to get at least 8 hours to make up for the last 2 nights.If I turn single again, then I'll work towards the 6 pack

I know what you mean bro. 6 pac and a relationship can be hard! Pick one or the other! LOL...I'd take the 6 pac and get some on the side! ;)

CBates
06-18-2002, 07:44 PM
Yep, I think I got my enjoyment looking at my 6 pack in the mirror than I do checking out my g/f.. I was hoping to get at around 9 or 10% body fat by now, well, sh!t happens, and that didn't exactly workout. Probably sitting at around 12-13% body fat. Still got nice abs, but also a little body fat on lower abs and lower back..

Marcel
06-18-2002, 08:25 PM
Oh sh!t C out strength is almost the same. You got me beat in the Squats though. When I first started lifting I didn't really train legs because I didn't know better and I though running was enough. My bad. LOL.

CBates
06-20-2002, 10:54 AM
Originally posted by Marcel
Oh sh!t C out strength is almost the same. You got me beat in the Squats though. When I first started lifting I didn't really train legs because I didn't know better and I though running was enough. My bad. LOL.

I pretty much did the same thing when I got back into weight lifting about a year and a half ago. When I did, I just trained upper body and not lower body since I had knee problems. I just started training lower body about the same time I created this journal, I guess that's why my upper body strength is so superior to my lower body. Hoping I'll balance that back out soon, as it's pretty sad when you're benching a hell of a lot more than you're squatting.

CBates
06-20-2002, 10:59 AM
Rest
-------------------------------------------------------------------------
5 1/2 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oats, 20g of whey, 1 tsp of cherry flavor cod liver oil

Postworkout: 40g whey, 3/4 cup of cocoa pebbles cereal

Meal 2: 1/2 cup of oats, 20g of whey

Meal 3: 1 baked chicken breast, 1 cup of green beans, about 2 servings of grapes (not exactly sure, just filled up a baggy of them)

Meal 4: 3 cups of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: some kind of potein w/ 1 tbsp of flaxseed oil, will update later w/ my decision.
-------------------------------------------------------------------------


Biceps/Triceps/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 25x8, 25x7

Weighted Dips: skipping till shoulder is 100%

Standing BB Shoulder Press: 130x8, 130x7

Close Grip BB Bench: skipping till shoulder is 100%

BB Curls: 105x7, 105x5

BB Shrugs: 240x9, 240x8

DB Hammer Curls: 40x8, 40x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 200mg ALA x3, 1 cap. ripped fuel x7, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Primer 55 - New Release
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Shoulder work out sucked as my shoulder still isn't healed. If it doesn't get better in the next 2 weeks, I'll probably just train lower body for a few weeks so I don't put any strain on my shoulder. Also ran out of dextrose, really don't think I'll get anymore as I couldn't tell it did anything for recovery and helping with gaining muscles. Probably just have some cereal in place of it for now on post workout. Other than that, sleep sucked again.. With working 13-14 hours a day, being a full time dad, and *trying* to be in a relationship, that doesn't leave much time for sleep these days.. What a great life...
-------------------------------------------------------------------------

CBates
06-22-2002, 01:34 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Food intake was good, don't feel like writing it on. Only thing I missed was my post workout shake.
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 255x7, 255x6

Hamstring Curl: 92.5x10, 92.5x10

Seated Calf Raises: 210x15, 210x13

SLDL: 235x8, 235x8

Leg Extension: 100x10, 100x10

Deadlift: 305x8,305x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, ZMA, 1 cap. ripped fuel x8, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Dope - Felons & Revolutionaries
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, nothing too great. Leg strength is still pathetic, but it's increasing.. Oh, and this should have been posted Friday, but didn't have enough time till today.
-------------------------------------------------------------------------

Marcel
06-22-2002, 06:07 PM
Hey C wazzup? You can get the ALA really cheap over at nutriteam.com They have 300mg 180 capsules per bottle. I ordered 2 bottles and got them right away. The ALA is top notch too. At Elite some dude compared the ALA's(through presonal use) and he said the nutriteam one was the 'best'. Laterz.

Jane
06-22-2002, 09:05 PM
How about buying ALA in powder form? It's cheapest that way, imo.

I think I know a site, "beyond a century" or something like that has powdered ALA super, super cheap.

Marcel
06-22-2002, 10:10 PM
Jane - yes, you are correct. It is cheaper(barely though) but the one from nutri-team is already capped. I will try to look for the link to where some people were comparing the prices.

CBates
06-24-2002, 10:46 AM
I've actually stopped taking ALA, I couldn't tell any difference when taking it when using it with carb meals to keep excess carbs from "spilling over" to fat. I was spending like $7 for 8 or 9 days of use. Only place where I live that I could have it was at Wal Mart, and it was expensive. Jane, if you could provide a link to where I can get the powder form really cheap, I'd appreciate it.

MonStar
06-24-2002, 10:50 AM
www.beyond-a-century.com

MS

MonStar
06-24-2002, 10:53 AM
https://www2.acadia.net/cgi-bin/BAC/web_store.cgi

Just type in "lipoic acid" and youll find ALA for $16.50 for 50 grams.

MS

Jane
06-24-2002, 10:54 AM
lol. Monstar did it while I was copying/pasting.
Ah well, here's the description anyway, for whoever else reads this.

LIPOIC ACID, ALPHA, PURE! This supernutrient enables the cells to provide quick bursts of energy for intense exercise, reduces lactic acid buildup, and helps produce sustained energy without increasing fat production. Found in liver extract, it has increased muscle density & size for athletes and those who have difficulty maintaining muscle. Lipoic Acid is a powerful sulfur-containing, water and fat soluble antioxidant that protects all areas of the body, including cell membranes; it has insulin mimicing properties which lower blood sugar and protect from aging by glycation (cross-linking protein molecules by sugar); and acts to speed creatine to muscle cells. Dose: 100-300 mg; diabetics: 300-600mg. Especially effective with CoQ10. Mixes well in creams 1-5% for topical application. Powder form has an unpleasant “burn” taste. 50 grams pure powder, $16.50. Code 508.9

MonStar
06-24-2002, 11:56 AM
Hehe. Yeah but I bought like 5-6 bottles a few months ago and I am only through one of them. In the middle of the 2nd bottle. I use 500 mg. on training days postworkout, and 1.5g on training / refeed days.

MS

CBates
06-24-2002, 12:33 PM
Thanks for all the info and links, much appreciated. I'll probably go ahead and order some more this weekend since it's pretty cheap, probably won't hurt to go ahead and take while cutting.

CBates
06-24-2002, 05:41 PM
No updates in a few days. Why?? Because yesterday I skipped abs/forearms because Saturday I stayed up till around 5am drinking, 3 hours later at 8am I received a phone call from my grandmother wanting me to go help her lay out pallets or grass. Still buzzed I figured no big deal, I can get that done and get back home and sleep before my son gets back from church.. Ha, I was outside laying out grass for 8 hours, then I went to the pool and laid in there for 3 or 4 hours. After doing that I really didn't feel like working out. Today I slept in instead of waking up early before work because I was so tired. Hopefully tomorrow I'll get back to the weight room and I'll just add abs to my chest/back workout and forearms to my arm/shoulder workout. Doing a new diet now. Here is what it's going to look like:

Non training days:

Meal 1: 4 egg whites, 2 whole eggs, 1/2 tbsp of cod liver oil

Meal 2: Lean steak, 1 cup of green beans

Meal 3: 1 can of tuna, 1 tbsp of olive oil, 1 1/2 cups of green beans

Meal 4: 3 cups of salad mix, 1 can of tuna, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 1/2 cups of green beans

Meal 6: baked chicken breast or can of tuna, 1 tbsp of flaxseed oil


Training days will still be the same, except for postworkout, my shakes will be 40g of whey protein with water and 1 cup of whatever cereal my son is eating that week.

Marcel
06-24-2002, 05:47 PM
Nice new diet C! If you get hungry I would say eat more protein but let's see how it goes. Good luck!

CBates
06-24-2002, 05:57 PM
Thanks Marcel. The reason why I chose this diet is because after 7 months of experimenting with dieting, I've pretty much came to the conclusion that I lose body fat better with very low carbs, but also I tend to lose too muscle also. I want to try a diet with not eating carbs on my non training days, but still eat carbs on weight training days and see how I do. So pretty much 3 days a week I'll have carbs, 3 days a week I will eat carbs from only fiber sources, then on Saturdays I go off my diet a little, whether it's with drinking, might eat a little pizza, or any other food I'm craving, but I don't over due it and pig out on the food.

Marcel
06-24-2002, 06:00 PM
Sounds like a plan.

I'm experimenting with ALA right now. I wanna see how many carbs I can ingest pre-during-post workout without 'spillover'. The rest of the time I will be eating protein/fat.

CBates
06-25-2002, 09:50 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oats, 20g of whey, 1 tsp of cherry flavor cod liver oil

Postworkout: 40g whey, 1 cup of frosted mini wheats cereal

Meal 2: 1/2 cup of oats, 20g of whey

Meal 3: 1 baked chicken breast, 1 cup of green beans, 1 apple

Meal 4: 3 cups of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6: haven't decided on the protein source yet, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Chest/Back/Abs/Obliques
-------------------------------------------------------------------------
BB Overhand Rows: 170x9, 170x8

DB Bench Press: 80x10, 80x9

Wide Grip Overhand chins: BW+17.5x9, BW+17.5x8

Flat Bench DB Flies: skipping till shoulder is 100%

Weighted Crunches: 55x15, 55x15

Close Grip Underhand chins: BW+25x9, BW+25x7

DB Side Bends: 75x8, 75x8

BB Underhand Rows: 170x10, 170x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 1 cap. ripped fuel x7, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
175
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sevendust - Anomosity
-------------------------------------------------------------------------


Comments

Marcel
06-27-2002, 02:07 AM
What's up C?

CBates
06-27-2002, 09:52 AM
Rest
-------------------------------------------------------------------------
4.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oats, 20g of whey, 1 tsp of cherry flavor cod liver oil

Postworkout: 40g whey, 1 cup of Cap'n Crunch

Meal 2: 1/2 cup of oats, 20g of whey
-------------------------------------------------------------------------


Shoulders/Biceps/Forearms
-------------------------------------------------------------------------
DB Lateral Raises: 25x10, 25x8

Weighted Dips: skipping till shoulder is 100%

Standing BB Shoulder Press: 130x8, 130x7

Close Grip BB Bench: skipping till shoulder is 100%

BB Curls: 110x5, 110x5

BB Shrugs: 245x7, 245x7

BB Rows: 125x9, 125x9

Wrist Curls w/ palms down: 75x6, 75x5

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


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 1 cap. ripped fuel x8, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
174
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Tool - Undertow
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Sleeped was complete sh!t.. Shoulder hurts.. Hating my life right now..
-------------------------------------------------------------------------

CBates
06-27-2002, 09:58 AM
Originally posted by Marcel
What's up C?

What's up Marcel.. Saw your post in your journal about women.. Kind of know how you feel, you seem to find the right one and then you want to drop everything that is important to you because she is all you care about. Mistake!! I've done that too many times to only get burned in the end, being left alone, and on top of that, since I stop working out and eating right, I have no muscle and a nice little belly to go along with it. But right now I'm going to have to drop something, because getting a few hours of sleep every night is starting to take a toll on me bad, where it's like I wake up every day hating my life I'm so tired. Let's see, I have the options of dropping either my girl, weight lifting and dieting, job, or son. Well, my son is out of the question. Be kind of hard to get by in life without a job. Hmmm, that leaves only either my girl or body building.. Well, if I disappear from WBB everybody will know what I chose, but that is very unlikely to happen though..

Blood&Iron
06-27-2002, 02:00 PM
Originally posted by CBates

Hmmm, that leaves only either my girl or body building.. Well, if I disappear from WBB everybody will know what I chose, but that is very unlikely to happen though..
You really think you have to do something that extreme? Is there no way you can find some sorta balance, like working out less often, or spending a little less time with your girlfriend, or something like that?

Marcel
06-27-2002, 02:16 PM
Originally posted by CBates


What's up Marcel.. Saw your post in your journal about women.. Kind of know how you feel, you seem to find the right one and then you want to drop everything that is important to you because she is all you care about. Mistake!! I've done that too many times to only get burned in the end, being left alone, and on top of that, since I stop working out and eating right, I have no muscle and a nice little belly to go along with it. But right now I'm going to have to drop something, because getting a few hours of sleep every night is starting to take a toll on me bad, where it's like I wake up every day hating my life I'm so tired. Let's see, I have the options of dropping either my girl, weight lifting and dieting, job, or son. Well, my son is out of the question. Be kind of hard to get by in life without a job. Hmmm, that leaves only either my girl or body building.. Well, if I disappear from WBB everybody will know what I chose, but that is very unlikely to happen though..

Alright C here it goes....I'm not gonna drop anything that is important to me completely for her. At the most all I will be doing is skipping a meal here or there(besides it gives me the excuse to say a calorie is a calorie is a calorie like B&I if I eat something that isn't protein/fat JUST JOKING). Working out isn't a problem at all for me. I have time for it since I don't have to work right now. I see what you are saying though. It holds truth but I don't want that to happen damnit! Hopefully in a month or two we will be able to look back on this and see what the fook happened.

I can see how it would be really hard on you. I mean you have to work so damn much, then have a boy to take care of, eat & cook your meals and workout, and spend time with your girl. Does she live with you?Damn bro this sucks. :mad:

CBates
06-27-2002, 02:17 PM
Originally posted by Blood&Iron

You really think you have to do something that extreme? Is there no way you can find some sorta balance, like working out less often, or spending a little less time with your girlfriend, or something like that?

I don't really workout that much, only 3 times a week, 45 minutes to an hour. I would try spending less time with my girlfriend, but the fact she has pretty much moved herself into my house and keeps me up till 1am-3am every night when I get home from work. I've tried explaining to her that I'm not able to function properly with 4-6 hours of sleep per night, but she doesn't seem to grasp the concept of that. She pretty much flips out if I explain to her I got to get up real early in the morning to workout, so I'm screwed. Pretty much coming down to the point of either her or weight lifting. And even dropping weight lifting, I'd still only get 6 hours a sleep a night. So I'm sh!t out of luck either way.

Jane
06-27-2002, 03:12 PM
Have you considered approaching it from a 'us', rather than 'me' and 'you' sort of angle? Explain that you need her support, and that you have a couple of goals in your life that maybe you could work on together, compromise, communicate, etc?

CBates
06-27-2002, 06:50 PM
Thanks for the advice Jane. The problem with no sleep is kind of my fault too, as the job I'm working right now, I work some crazy hours. I leave at 9am and don't get home from work till 11:30pm. I do this Monday-Thursday, so as you can see, working hours like those can make a persons personal life a living hell when wanting to do something other than work. Hoping I can find some betters hours or another job with as good pay and what I like to do so I don't have to work these crazy hours anymore.

CBates
06-28-2002, 06:09 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Terrible, not enough food.
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 255x8, 255x6

Hamstring Curl: 95x10, 95x10

Seated Calf Raises: 215x12, 215x10

SLDL: 240x8, 240x8

Leg Extension: 100x10, 100x10

Deadlift: 310x9, 310x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, ZMA, 1 cap. ripped fuel x8, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Drowning Pool - Sinner
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent work out, actually got a good amount of sleep last night, only due to me being off work though.. Don't feel like typing up my diet, only it has been bad today, it's already almost 8:00 and I've only had 3 meals.
-------------------------------------------------------------------------

Marcel
06-29-2002, 04:27 AM
Stay strong C. Good job brudda.

Marcel
07-02-2002, 12:07 AM
update! update! update! :)

Celestial
07-02-2002, 05:09 AM
Originally posted by CBates
Thanks for the advice Jane. The problem with no sleep is kind of my fault too, as the job I'm working right now, I work some crazy hours. I leave at 9am and don't get home from work till 11:30pm. I do this Monday-Thursday, so as you can see, working hours like those can make a persons personal life a living hell when wanting to do something other than work. Hoping I can find some betters hours or another job with as good pay and what I like to do so I don't have to work these crazy hours anymore. This is why you dont post as much, I take it.

CBates
07-02-2002, 11:58 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of oats, 20g of whey, 1 tsp of cherry flavor cod liver oil

Postworkout: 40g whey, 1 cup of Cap'n Crunch

Meal 2: 1/2 cup of oats, 20g of whey
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 175x8, 175x8

DB Bench Press: 85x10, 85x8

Wide Grip Overhand chins: BW+20x7, BW+20x7

Weighted Dips: skipping till shoulder is 100%

Flat Bench DB Flies: skipping till shoulder is 100%

BB Underhand Rows: 175x8, 175x

Close Grip Underhand chins: BW+27.5x8, BW+27.5x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 1 cap. ripped fuel x8, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sevendust - Home
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, shoulder has a little pain, but starting to feel good again, I think if I take it easy for the next week or two, it should be at 100% again. Sleep was crappy again, but I got about 9 hours of sleep on Saturday night, and 8 hours sleep on Sunday night, so I'm feeling pretty good and not too tired.
-------------------------------------------------------------------------

CBates
07-02-2002, 12:09 PM
Sorry for the delays on anybody that checks my journal out. I've switched my routine from 4 days a week, to only 3 days a week now. What my routine is going to look like is:
Tuesday: Chest/Back/Triceps
Thursday: Biceps/Shoulders/Forearms
Friday: Legs/Abs

CBates
07-05-2002, 12:17 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Crap load of tequila, cake and ice cream
-------------------------------------------------------------------------


Shoulders/Biceps/Forearms
-------------------------------------------------------------------------
DB Lateral Raises: 27.5x8, 27.5x7

Standing BB Shoulder Press: 135x8, 135x7

BB Curls: 110x6, 110x5

BB Shrugs: 245x8, 245x8

BB Rows: 130x8, 130x8

Wrist Curls w/ palms down: 75x6, 75x5

Static Holds: skipped, ran out of time
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 5g Creatine, 1 cap. ripped fuel x7, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Biohazard - Uncivilization
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on July 4th, but went out and did not have enough time to post it. Due to me drinking way too much yesterday I feel like totally crap, so I might skip legs today and do it tomorrow (Saturday) so I'll be 100%, because it's already 2pm and I haven't put any food in my body yet, so I know I'm not getting enough food to even attempt a leg workout.
-------------------------------------------------------------------------

MonStar
07-06-2002, 09:10 AM
BB Rows: 130x8, 130x8

Curious man what kind of grip are you using for rows? Overhand or underhand and why? :cool::cool:

CBates
07-06-2002, 01:08 PM
Originally posted by lronMan


Curious man what kind of grip are you using for rows? Overhand or underhand and why? :cool::cool:

For the rows that you're talking about here, I'm using overhand with elbows out, so it works out my rear delts, I've just added these to my routine, since I wasn't hitting my rear delts directly at all. I do 2 other rows on my back day, 2 sets with overhand with elbows in and 2 sets underhand with elbows in. So I do a total of 3 different row exercises, each one hitting a different muscle though.

Marcel
07-07-2002, 03:46 PM
Sounds like you had a fun time C! Keep up the good work bro.

CBates
07-07-2002, 05:34 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate pretty well, kind of slipped off my diet at night with some ice cream and some other snacks.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Squats: 255x8, 255x6

Hamstring Curl: 95x10, 95x10

Leg Extension: 100x10, 100x10

Seated Calf Raises: 215x13, 215x12

SLDL: 245x8, 245x8

Deadlift: 315x9, 315x8

DB Side Bend: skipped, felt a little sick

Weighted Crunches: 55x15, skipped 2nd set, sick feeling.
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, ZMA, 1 cap. ripped fuel x8, 1000mg Glucosamine x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Bush - Razorblade Suitcase
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Don't feel like typing a diet up. This should have been posted yesterday (Saturday), but I went out last night and by the time I got back in, I was too tired to mess with it. Workout kind of blew, I was feeling sick the whole workout, probably because the night before I got totally wasted. Alcohol sucks..
-------------------------------------------------------------------------

rookiebldr
07-07-2002, 11:01 PM
Still looking strong for a work out that blew. Squats, sldl and deads all in one workout! No wonder you felt sick.

CBates
07-08-2002, 06:41 PM
Originally posted by Marcel
Sounds like you had a fun time C! Keep up the good work bro.

Thanks Marcel. Yeah, I did have a pretty good time, but then my girl started flipping out and ruined my whole weekend. Every time we go to a party and I get drunk she thinks I'm flirting with every girl in the place, so now about the only place I can get drunk at and have a good time without her getting pissed is at home.

CBates
07-08-2002, 06:51 PM
Originally posted by rookiebldr
Still looking strong for a work out that blew. Squats, sldl and deads all in one workout! No wonder you felt sick.

Thanks man. Yeah, squats, SLDL, and deads will kill your lower back and legs from doing that all in one day, that's one of the reasons I can barely get out of bed the next day. This is the first time I've felt sick from doing all three in the same day, but I'm always dead after a leg day workout, I can barely walk or anything afterwards.

Marcel
07-08-2002, 06:56 PM
Tell her to relax a little!

Blood&Iron
07-08-2002, 07:07 PM
Originally posted by CBates
Workout kind of blew, I was feeling sick the whole workout, probably because the night before I got totally wasted. Alcohol sucks..

Damn straight...

I was starting to think I was freak, with all the people on this boards posting how they have great workouts the night after having gotten hammered. If I've been drinking the night previous, I don't even bother trying to work out. Probably why I almost never drink nowadays.

CBates
07-08-2002, 07:15 PM
Originally posted by Blood&Iron

Damn straight...

I was starting to think I was freak, with all the people on this boards posting how they have great workouts the night after having gotten hammered. If I've been drinking the night previous, I don't even bother trying to work out. Probably why I almost never drink nowadays.

I was thinking the same thing, seeing how everybody says they have a great workout after drinking. 1. I still feel like sh!t from the previous night. 2. I only take in about 1000 calories, not near enough to have energy to train or recovery. I've actually really cut back my drinking, there for a while, I was thinking I was turning into a raging alcoholic, getting drunk 3-5 times a week, but now I've only been drunk 3 times in the past month and a half, and 2 of those was only due to being 4th of July weekend. It's too counterproductive to my goals, as I can't train to my maximum ability the next day, I'm sure the extra calories isn't helping my abs any, plus sh!t is way too expensive, where I could be using the money to add to my home gym or even supplements, rather than on that crap.

Blood&Iron
07-08-2002, 07:17 PM
Originally posted by CBates


I was thinking the same thing, seeing how everybody says they have a great workout after drinking. 1. I still feel like sh!t from the previous night. 2. I only take in about 1000 calories, not near enough to have energy to train or recovery. I've actually really cut back my drinking, there for a while, I was thinking I was turning into a raging alcoholic, getting drunk 3-5 times a week, but now I've only been drunk 3 times in the past month and a half, and 2 of those was only due to being 4th of July weekend. It's too counterproductive to my goals, as I can't train to my maximum ability the next day, I'm sure the extra calories isn't helping my abs any, plus sh!t is way too expensive, where I could be using the money to add to my home gym or even supplements, rather than on that crap.
I completely agree with everything you've said here.

CBates
07-10-2002, 10:23 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not really going to post my diet any longer, because I'm not really trying to lose body fat right now, just trying to gain muscle with minimal gains of fat. If I cheat a lot or didn't eat enough food in a day, I'll post it here. If I do turn single again though, this section will be more detailed. So I guess for my screw up for today, while I was waiting for my oats to cook, I ate like 2 or 3 hand full of cereal that I use for my post workout, not good for trying to stay kinda lean..
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 175x8, 175x8

DB Bench Press: 90x9, 90x7

Wide Grip Overhand chins: skipping till shoulder is feeling better

Weighted Dips: skipping till shoulder is feeling better

Flat Bench DB Flies: skipping till shoulder is feeling better

Skull Crushers: 65x10, 65x9

Close Grip Underhand chins: BW+27.5x9, BW+27.5x7

BB Underhand Rows: 175x9, 175x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 1000mg Glucosamine x3, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
In the past 10 days I've went off my diet 4 or 5 times, don't really want to step on a scales right now, once I get back on track I'll weigh myself again.
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Soil - Scars
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Diet has been screwed up lately, last week I went off my diet like 4 times, so I'm just saying f$ck dieting for now. It's easier to diet when I'm single, but when in a relationship it's too hard, she's always wanting to go out to eat, when she cooks food, she gets mad if I don't eat it, so I give up.. As long as I can see abs I'll be fine, but no more going for a 6 pack anymore. Also going off an EC stack for a while, have been on it for like 7 months now, I need a break from it, it's starting to make me feel like crap. I'll go off of it for like a month or so and then get back on. Workout was decent, think I need to drop weight in rows a little bit, I think I was more worried about increasing weight instead of using perfect form. Shoulder is getting a little better, now it seems like the only thing that bothers it is just certain exercises instead of everything. I'm going to start training my rotator cuffs on Sunday to strengthen them, as I think that is what's causing my pain in my left shoulder.
-------------------------------------------------------------------------

MonStar
07-10-2002, 10:41 AM
Originally posted by Blood&Iron
Damn straight...

I was starting to think I was freak, with all the people on this boards posting how they have great workouts the night after having gotten hammered. If I've been drinking the night previous, I don't even bother trying to work out. Probably why I almost never drink nowadays.

I never drink, like ever ever ever. Alchohol doesnt come near my system. I have discipline all day when it comes to that. I guess because I have no incentive at all to drink.

CBates
07-10-2002, 02:33 PM
I have changed my mind about the not caring about the diet thing, I'm not going to go to exreme measures to get a 6 pack and cut back my calories too much, but I really want to get some good looking abs before summer is out, hell, that is all I thought about this winter, getting abs and going to the lake every day. Well, I won't be going to the lake every day, but I do want look my best when I go to Ozzfest this year (in 2 more months) and when I take my son to Hurricane Harbor in about a month. Soon, I'm going to do the diet that has worked best for me. Crum Cakes diet over from Elite. I'm only going to stay on it until Ozzfest is over then I'll still try to stay lean, but not pay as much attention to my diet. I'll write the diet up this weekend and start it Monday. It's basicly high fat, high protein, very low carbs. Only things is I might have a small carb up day on Saturday, but not going overboard. Maybe 150-200 carbs on that day. When I have the entire diet written out, I'll post it here this weekend.

Marcel
07-10-2002, 10:48 PM
Originally posted by CBates
Soon, I'm going to do the diet that has worked bested for me. Crum Cakes diet over from Elite.

:thumbup:

CBates
07-11-2002, 04:05 PM
Well, I wrote out the diet I'm starting Monday. I know this is a pretty crappy diet. But this is the exact diet I used to get down to about 7% body fat, so I'm going to use is temporally to get my goals and then once I reach my goals and after Ozzfest, I'll get back on my normal diet. This is not near enough food, hell, I think it only comes to around 1500-1700 calories a day, but my metabolism is so slow, if I want a 6 pack, I'm going to have to go that low.


Meal 1: 4 egg whites, 1 slice of fat free cheese, 1 tsp of liver cod oil

Post workout: 20g of whey, 1 1/2 cup of skim milk

Meal 2: 1 can of tuna, 1/2 tbsp of olive oil, 1 cup of green beans

Meal 3: baked chicken breast, 1 apple

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 1 cup of green beans

Meal 5: 20g of whey, 1 1/2 cup of skim milk, 1/2 tbsp of flaxsee oil

Herc
07-12-2002, 08:44 AM
CBates...

You are falling into the same old traps again... tuttut

Before jumping into this again might I suggest looking at your drinking and sleeping habits... stress=cortisol=less muscle and more fat retention.

just a thought.

:thumbup:

BTW you havn't posted a pic since like April... I'm beting you are being all dismorphic again.

CBates
07-12-2002, 08:13 PM
Originally posted by Herc
CBates...

You are falling into the same old traps again... tuttut

Before jumping into this again might I suggest looking at your drinking and sleeping habits... stress=cortisol=less muscle and more fat retention.

just a thought.

:thumbup:

BTW you havn't posted a pic since like April... I'm beting you are being all dismorphic again.

Thanks for the concern Herc, but I'm not really falling into my old traps again, I'm just doing this for a short 6 weeks. Before I would go on this type of diet for months at a time, like 4-8 months straight, and that's what really affected me. I feel if I only do this for 6-7 weeks, I''m not going to lose that much muscle and don't think it will do anything really that harmful to me as far as test levels dropping too much. But if I do start to notice either of the two problems, I'll up the cals and fat some.

CBates
07-12-2002, 08:15 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Going off my diet for the weekend, so Sunday I can start my new diet. Had some ice cream, pizza, cookies, shiat is good..
-------------------------------------------------------------------------


Shoulders/Biceps/Forearms
-------------------------------------------------------------------------
DB Lateral Raises: 27.5x9, 27.5x8

Standing BB Shoulder Press: 140x8, 140x5

BB Curls: 110x6, 110x5

BB Shrugs: 250x8, 250x7

Laying DB Lateral Raises: 15x10, 15x10

Static Holds: 300x10 sec, 275x15 sec
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, ZMA, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sevendust - Sevendust
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, nothing great. Felt good eating so junk food all day, better enjoy it, because after tomorrow hardcore dieting for the next 6 weeks till Ozzfest is over with.
-------------------------------------------------------------------------

MonStar
07-13-2002, 10:12 PM
I curious man ever since I started reading your journal you never really kept track of calories. What do you think about this? I am going back to a basic bodybuilding diet - full of *clean* foods.

Do you think its going to be horrible if I dont track calories?

Herc
07-15-2002, 08:04 AM
Originally posted by CBates


Thanks for the concern Herc, but I'm not really falling into my old traps again, I'm just doing this for a short 6 weeks. Before I would go on this type of diet for months at a time, like 4-8 months straight, and that's what really affected me. I feel if I only do this for 6-7 weeks, I''m not going to lose that much muscle and don't think it will do anything really that harmful to me as far as test levels dropping too much. But if I do start to notice either of the two problems, I'll up the cals and fat some.

Cool sounds like you got things under control...

Just looking out for you.

:thumbup:

CBates
07-15-2002, 09:48 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 4 egg whites, 2 slices of fat free turkey, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 2: 1 1/2 cup of skim milk, 20 g of whey

Meal 3: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 1/2 tbsp of olive oil. 2 tbsp of fat free thousand island

Post workout: 1 1/2 cup of skim milk, 20 g of whey

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 1/2 tbsp of olive oil. 2 tbsp of fat free thousand island

Snack 1: 1 apple
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Leg Extension: 100x12, 100x12

Squats: 255x9, 255x7

Hamstring Curl: 95x12, 95x11

Seated Calf Raises: 215x15, 215x13

SLDL: 250x8, 250x7

Deadlift: 320x8, 320x5

DB Side Bend: 75x8, 75x8

Weighted Crunches: 60x11, 60x10
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 5g Creatine, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
Due to going off my diet a lot this weekend, too scared to weigh myself, will update with weight around Friday.
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Deftones - Around The Fur
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent leg workout, legs were cramping really bad, so I felt if they weren't I could have had a better workout, not sure why they were cramping, but they were all weekend long, maybe it had to do with my diet so I ate pretty much whatever I wanted to the last 3 or 4 days. They are feeling a little better now. Oh, and this sould have been posted yesterday (Sunday), I just don't get on the computer much on the weekends so I didn't get the chance to update it.
-------------------------------------------------------------------------

CBates
07-15-2002, 09:51 AM
Originally posted by lronMan
I curious man ever since I started reading your journal you never really kept track of calories. What do you think about this? I am going back to a basic bodybuilding diet - full of *clean* foods.

Do you think its going to be horrible if I dont track calories?

Actually I do keep track of my calories, I just don't post it on here, since I eat pretty much the same thing 5 days a week, I don't really post it on here, but if you go back a few pages ealier, I posted the macro breakdown of my previous diet. I don't think it's too bad not to count the calories, as long as you know around what range you're in, like eating the same thing every day, but if you eat a vairity of food every day, then you may want to keep track of the calories if you're trying to cut.

CBates
07-15-2002, 09:54 AM
Originally posted by Herc


Cool sounds like you got things under control...

Just looking out for you.

:thumbup:

Again, thanks for the concern, since I'm only on this diet for about 6 or 7 weeks, I don't think too much damage will be done, but I've learned from my mistakes, so if I start noticing way too much muscle loss, decrease in test levels, or constantly hungry, I'll know to up my food intake.

Marcel
07-16-2002, 02:50 PM
Hey C do you like the band Disturbed? IMO their fuken awesome!

CBates
07-16-2002, 03:28 PM
Originally posted by Marcel
Hey C do you like the band Disturbed? IMO their fuken awesome!

Fook yeah I like disturbed, I listen to them quite a lot when working out, haven't recently because I've pretty much worn the album out, I've seen them in concert a few times too, they're awesome live also, defiantly puts on a good show.

CBates
07-17-2002, 06:40 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 cup of salad mix, 3 servings of canned chicken (2g of fat, 10g of protein per serv.), 1 tbsp of bacon bits, 2 tbsp of fat free thousand island, 1/2 tbsp of peanut butter.

Meal 2: 1 1/2 cup of skim milk, 20g of whey

Meal 3: 1 baked chicken breast, 1/2 of an apple, 1 cup of green beans

Meal 4: 1 can of tuna, 3 cup of salad mix, 1/2 tbsp of olive oil, 1 tbsp of bacon bits, 2 tbsp of fat free thousand island

Meal 5: 1 can of tuna, 3 cup of salad mix, 1/2 tbsp of olive oil, 1 tbsp of bacon bits, 2 tbsp of fat free thousand island
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 160x10, 160x8

DB Bench Press: 95x8, 95x6

Wide Grip Overhand chins: bw+25x8, bw+25x8

Weighted Dips: skipping till shoulder is feeling better

Flat Bench DB Flies: skipping till shoulder is feeling better

Skull Crushers: 70x10, 70x8

Close Grip Underhand chins: BW+30x8, BW+30x8

BB Underhand Rows: 160x9, 160x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 5g Creatine, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
179
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Stone Temple Pilot - Shangri-La Dee Da
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, dropped weight in rows though, since I felt my form wasn't good, but everything else seems to be progressing nicely.
-------------------------------------------------------------------------

CBates
07-20-2002, 08:49 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
don't have time to write everything now, but ate the usual, except for one of the tuna meals, I ate a grilled salmon, 1/4 cup of rice, and steamed veggies
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
DB Lateral Raises: 30x7, 30x6

Standing BB Shoulder Press: 140x7, 140x5

BB Curls: 110x6, 110x5

BB Shrugs: 250x8, 250x8

Laying DB Lateral Raises: 17.5x10, 17.5x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 5g Creatine, 1000mg Glucosamine x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
176
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Korn - Platinum Collection
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, felt though my calories wasn't enough, but I was busy all day. Short on time, so not much else to say.
-------------------------------------------------------------------------

Marcel
07-20-2002, 04:41 PM
You hate 'grilled salmon' eh!? Just joking. Keep up the good work C.

MonStar
07-21-2002, 08:19 AM
CBates:

Do you do your lying DB laterals for your rear delts. I used to do the same exact movement I think and they worked great at hitting my rear delts.

CBates
07-21-2002, 01:48 PM
Originally posted by Marcel
You hate 'grilled salmon' eh!? Just joking. Keep up the good work C.

Had a typo there, it was supposed to be I *ate* grilled salmon, fixed it. I actually love grilled salmon, if it wasn't so expensive, I'd eat it more often.

CBates
07-21-2002, 01:51 PM
Originally posted by MonStar
CBates:

Do you do your lying DB laterals for your rear delts. I used to do the same exact movement I think and they worked great at hitting my rear delts.

Yeah, I do lying DB laterals for the rear delts, it's only my 2nd time to do them and I'm going to keep them in my routine, I think it's a pretty valuable exercise for the rear delts.

BennettBoy
07-23-2002, 08:45 AM
CBates, I have read through your journal and I don't see how you keep going on the small amount of sleep you get man.

Did you ever say in here where you met the girl you have been seeing? How old is she?

I'd never tell anyone to ditch someone LOL.....but she might have you going down a bad road bro. Just something to consider.

Good journal. I wished I were as detailed as you are. I am not sure I want my life as open as you have made yours here though LOL.

Peace.

CBates
07-23-2002, 09:48 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 4 egg whites, 2 slices of fat free turkey, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 2: 1 1/2 cup of skim milk, 20 g of whey

Meal 3: 1 baked piece of chicken, 1 apple

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 1 cup of green beans

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 1 cup of green beans

Meal 6: 1 can of tuna
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Squats: 260x6, 260x5

Seated Calf Raises: 215x15, 215x15

SLDL: 250x8, 250x8

Deadlift: 320x7, 320x6

DB Side Bend: 80x10, 80x8

Weighted Crunches: 60x12, 60x11
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2, 5g Creatine
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Slayer - God Hates Us All
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, squats are finally going up a little, so are dead lifts, so I'm glad my lower body if finally starting to pass my upper body on strength. Dropped the leg extensions and the ham curls, started to feel like my leg day was taking forever, atleast over an hour.
-------------------------------------------------------------------------

CBates
07-23-2002, 10:12 AM
Originally posted by BennettBoy
CBates, I have read through your journal and I don't see how you keep going on the small amount of sleep you get man.

Did you ever say in here where you met the girl you have been seeing? How old is she?

I'd never tell anyone to ditch someone LOL.....but she might have you going down a bad road bro. Just something to consider.

Good journal. I wished I were as detailed as you are. I am not sure I want my life as open as you have made yours here though LOL.

Peace.

It is pretty hard getting by on such little sleep, but I have recently been getting a lot of sleep on the weekends, so that is helping a little. But Monday-Thursday is pure hell to get by. I understand where you're coming from about the girl situation. I don't think I posted in here how I met her, but I met her at a party around 4 months ago. At first I was going to get rid of her because I saw how counterproductive she was to my goals, but after being with her awhile, I found out there are other important things to life other than weight lifting. Though I'd never give up weight lifting, it's just she more important to me than weight lifting, she seems to make me more happier.

BennettBoy
07-23-2002, 10:53 AM
Cool man. Then by all means stick with ANY lady that makes you happier. I was basically referring to the fact that I thought maybe she had you out late partying too much LOL. But if you are like me....you can do a pretty good job of that without a lady!

You are correct, there are more important things in life than bodybuilding. I think when you get your job situation corrected, you will have alot more time to balance your life and you will not have to worry about ever choosing between bodybuilding and a lady. There is no reason you shouldn't be able to lift and date. The only problem might come if you chose to date a lady that refuses to support your desire to bodybuild. Then you have a chose to make. I would not want to make such a chose and that is why I am looking for someone who likes to train as well (if I can ever get out of the divorce I am going through now).

Get some sleep man;^)

Peace.

CBates
07-23-2002, 03:37 PM
Originally posted by BennettBoy
Cool man. Then by all means stick with ANY lady that makes you happier. I was basically referring to the fact that I thought maybe she had you out late partying too much LOL. But if you are like me....you can do a pretty good job of that without a lady!

You are correct, there are more important things in life than bodybuilding. I think when you get your job situation corrected, you will have alot more time to balance your life and you will not have to worry about ever choosing between bodybuilding and a lady. There is no reason you shouldn't be able to lift and date. The only problem might come if you chose to date a lady that refuses to support your desire to bodybuild. Then you have a chose to make. I would not want to make such a chose and that is why I am looking for someone who likes to train as well (if I can ever get out of the divorce I am going through now).

Get some sleep man;^)

Peace.

Yeah, I do agree that once I get better job with better hours that I'll have plenty of time with weight lifting and my girl, it's just a b*tch trying to workout at 7am, leave for work at 9am, don't get home till 11:30pm, get ready for bed and by the time I'm asleep it's usually around 1 or 2am, repeat. If I can find a normal 9-5 I'll have no problem getting plenty of sleep, have plenty of time to workout, and plenty of time for my girl. The girl I'm seeing has no problem with my lifting weights, it's just she's not too much into any kind of health, fitness, or anything like that, so she could care less for it. She actually helps me out, like when I train, if my son is awake, she'll watch him for me, so I'm thankful for that. Oh, and she doesn't have me out late partying anymore, it's just we talk a lot and some other activities :hump: when I get off work, so I'm up pretty late doing those.

Marcel
07-23-2002, 09:21 PM
*throws a brand new mix cd for C to listen to that features Rage against the machine, white zombie, godsmack, drowning pool, offspring, prodigy, and adema*

CBates
07-24-2002, 12:38 PM
Originally posted by Marcel
*throws a brand new mix cd for C to listen to that features Rage against the machine, white zombie, godsmack, drowning pool, offspring, prodigy, and adema*

*can't wait till next workout session to listen to new mix cd to get pump fookin' pumped as hell.

CBates
07-24-2002, 12:43 PM
Update
-------------------------------------------------------------------------
Just putting this not in here, incase anybody wonders, I really don't have any set days now on training days anymore. I just try to hit every body part once every 6-8 days, so that is the reason there are some delay in the updates.
-------------------------------------------------------------------------

CBates
07-26-2002, 09:50 AM
This will be the last update for a while. Right now going through my custody battle for my son, I'm just too stressed to worry about dieting and lifting weights. When everything is cool, I'll return, but I may be absent for a month or two. I just want to thank everybody that has followed and posted in my journal and I'll be back soon enough. Take care..

BennettBoy
07-26-2002, 10:26 AM
Good luck CBates. Things will work out fine for you I'm sure.

Alex.V
07-26-2002, 10:59 AM
Yeah, good luck man. I really hope it all works out, do let us know what the situation is, okay?

Take care.

Marcel
07-26-2002, 11:43 AM
Charley, I hope that everything works out for you. I'm sure it will. Take care. :cool:

MonStar
07-27-2002, 09:00 AM
CBates:

Good luck man, hope that everything turns out okay for you.

Franco
07-27-2002, 10:35 AM
Good Luck Charly. Hope everything turns out ok for you

CBates
08-05-2002, 01:35 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: ham & cheese hot pocket

Meal 2: 3/4 cup of oats, 20g of whey protein

Meal 3: peanut butter sandwich

Meal 4: tuna sandwich, 1tbsp of olive oil

Snack: 1 cup of mixed veggies

Meal 6: Undecided right now
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 155x9, 155x8

DB Bench Press: 75x12, 75x12

Wide Grip Overhand chins: bwx10, bwx7

Skull Crushers: 65x10, 65x7

Close Grip Underhand chins: BWx8, BWx8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Linkin Park - Hybrid Theory
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'm back.. Still haven't gotten to see my son since my last posting due to his mothers attorney is d*ck!ng me around, he keeps changing the court date, hoping to get him back either this week or next week. I had to start working out again, I felt like piece of sh!t not doing anything besides laying in bed all day when I'm not at work. At least working out will take my mind off things for a little bit, plus helps me release a lot of anger. Went kind of light today since I haven't done chest/back in a while.
-------------------------------------------------------------------------

CBates
08-09-2002, 05:29 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
complete sh!t..
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
DB Lateral Raises: 15x15, 17.5x12

Standing BB Shoulder Press: 125x8, 125x7

BB Curls: 100x6, 100x5

BB Shrugs: 200x10, 200x10

Laying DB Lateral Raises: 15x10, 15x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
too much
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Orgy - Vapor Transmission
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
crappy...
-------------------------------------------------------------------------

Marcel
08-09-2002, 06:11 PM
Wazzup C? Hope you get your son back soon.

Diet sounds like mine lately! yeaa!:cool:

CBates
08-12-2002, 11:00 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: egg, bacon, and cheese hot pocket

Meal 2: peanut butter sandwich

Meal 3: slice of pie and some fruit

Meal 4: grilled hamburger and hotdog

Meal 5: grilled hamburger & 1/2 cup of ice cream
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Squats: 200x8

Seated Calf Raises: 195x12, 195x12

SLDL: 200x10, 200x10

Deadlift: 225x8

DB Side Bend: skipped

Weighted Crunches: skipped
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
Getting a little fat..
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
American Head Charge - War Of Art
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Took it easy today, it's been so long that I've worked legs, that doing the first set of squats sent sharp pains all down my legs. So after that, it was pretty much just doing light weight getting used to doing legs again. Diets been like crap lately, but I'm pretty tired of dieting, decided to take a month of two off dieting.
-------------------------------------------------------------------------

BennettBoy
08-12-2002, 11:13 AM
Originally posted by CBates
Diets been like crap lately, but I'm pretty tired of dieting, decided to take a month of two off dieting.
------------------------------------------------------------------------- [/B]

CBates, I think that is probably a good idea since you have been bouncing your diet around alot the past year.

I'm sure it isn't easy to do with all you have going on lately......but EAT MORE dude. You aren't going to get fat again as long as you stay active and keep training. Your protein looks way down for what you need.

Peace.

CBates
08-12-2002, 12:45 PM
Originally posted by BennettBoy


CBates, I think that is probably a good idea since you have been bouncing your diet around alot the past year.

I'm sure it isn't easy to do with all you have going on lately......but EAT MORE dude. You aren't going to get fat again as long as you stay active and keep training. Your protein looks way down for what you need.

Peace.

Yeah, I know the protein looks low. I'm not really concentrating on building muscle right now. I'm just more so working out just so when I start getting serious again I won't have to start off so low and from scratch. Still really don't have any motivation to lift, infact I'm having to drag myself just to lift these last 3 sessions. Once all this court crap settles, I'll be back with my protein a lot higher and more calories with cleaner foods. Right now in the past month, I've like seen my son 2 times and it's starting to get to me. I mean, the longest I have ever been away from him is like a night when he stays a night with his aunt or something. Thanks for the support, hope to be back soon..

CBates
08-17-2002, 03:37 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Almost nothing, maybe 1000 cals at the most
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 160x10, 160x8

DB Bench Press: 80x11, 80x10

Wide Grip Overhand chins: bwx11, bwx8

Skull Crushers: 65x11, 65x7

Close Grip Underhand chins: BWx10, BWx6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
not weighing myself until my 2nd week of cutting, whenever the hell that is...
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Kittie - Oracle
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, shoulder is starting to feel a lot better, so this break also let me heal my shoulder. I drank way too much last night, so I've been too sick to eat today, surprise.. Damn, I hate having to drink to be more social around people..
-------------------------------------------------------------------------

CBates
08-19-2002, 07:18 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
too much junk food..
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
DB Lateral Raises: 20x10, 20x8

Standing BB Shoulder Press: 125x9, 125x7

BB Curls: 100x7, 100x6

BB Shrugs: 205x10, 205x10

Laying DB Lateral Raises: 17.5x10, 17.5x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
not weighing myself until my 2nd week of cutting, whenever the hell that is...
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Staind - Dysfunctional
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing special about this workout, diet has been like crap, but plan on cutting again in a week or two.
-------------------------------------------------------------------------

CBates
08-20-2002, 10:01 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
too much junk food to type it all.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Squats: 205x8, 205x8

Seated Calf Raises: 195x14, 195x12

SLDL: 205x10, 205x10

Deadlift: 225x10, 225x10

DB Side Bend: skipped

Weighted Crunches: skipped
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
nope
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Scorpion king - S/T
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Alright leg day, didn't train anywhere near failure, but slightly working my way up, I don't want to try to throw my old weight on too fast and it starts hurting my form. I'll just throw on 5 lbs each week till I'm starting to train to failure again. Not doing abs for a while, too much body fat right now, so it's not even worth working it out, I hit my abs enough with squats and deads by using them as the stabilizer.
-------------------------------------------------------------------------

BennettBoy
08-20-2002, 10:05 AM
Hang in there bro......things will all work out soon.

Any updates on the situation with your son?

CBates
08-20-2002, 11:10 AM
Nope, things are still the same as they were about a month ago, the court dates keep getting set back. Next Tuesday we have another court date schedule, but I'm not getting my hopes up, I'm sure something will come up again and it will get pushed back. It's already been pushed back 3 times already. I've only gotten to see my son 3 times in the past month, because is mother is a pretty big fookin' b!tch, but I get to talk to him all the time on the phone and he cries that he wants to come back home every time I talk to him. I just can't believe how a person could be so sh!tty to use their own son to get back at somebody.

BennettBoy
08-20-2002, 12:32 PM
It is hard to understand how ANYONE could put their hate and hurt ahead of the feelings and well-being of a young, innocent child like she is doing. Unfortunately, I don't know what to say to you. All I know is life isn't always fair and we don't always understand why certain things happen in our lives. It is easy for someone to say "everything will be OK" like myself and others have done, but unfortunately sometimes things don't turn out ok. I'm praying for ya man. This has to be tough....and certainly it isn't fair. Hang tough!

CBates
08-20-2002, 03:28 PM
Thanks for the all the posts, it helps get through all this B.S. I just get so pissed off about all of this. It makes me feel like I'm doing something wrong by being in a relationship because I know if I wasn't in a relationship, my sons mother never would have gotten pissed and would probably not even be in his life right now. I know things don't always turn out OK, so that way, if I lose full custody of my son, I'll at least still have him every other weekend and I guess that will do for now. It will at least let me get back in college and finish my degree.

BennettBoy
08-20-2002, 05:18 PM
It would be a travesty if the judge didn't give you back your son to live with you. But I like the approach (and attitude) you are taking in the event things don't go your way. Good job. Stay positive.

CBates
08-24-2002, 12:05 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Mostly all crap. Had 5 roast be sandwiches from Arbies, one of those 5 for $5 deals
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 165x9, 165x8

DB Bench Press: 85x10, 85x7

Wide Grip Overhand chins: bwx8, bwx6

Skull Crushers: 65x10, 65x7

Close Grip Underhand chins: BWx8, BWx6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
fat ass
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Machinehead - Supercharger
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
damn, all this weight gaining is making my pull ups harder. oh well, I'm going back to dieting tomorrow, a month and a half of going off my diet is enough. I got my work cut out for me to get my body back to the way I like it.
-------------------------------------------------------------------------

CBates
08-25-2002, 02:44 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
mostly crap
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
DB Lateral Raises: 22.5x10, 22.5x9

Standing BB Shoulder Press: 130x8, 130x5

BB Curls: 100x7, 100x5

BB Shrugs: 210x10, 210x10

Laying DB Lateral Raises: 20x9, 20x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
nope
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Godhead - Power Tool Stigmata
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
nothing interesting to say.
-------------------------------------------------------------------------

CBates
08-26-2002, 10:01 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 2 egg whites

Meal 2: 2 servings of roast beef

Meal 3: 1/2 cup of oats, 20g of whey

Meal 4: 1 can of tuna, 3 cups of salad mix, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 3 cups of salad mix, 2 tbsp of olive oil and vinegar

Snack: 2 slices of turkey breat from deli
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Side Bend: 55x8

Weighted Crunches: 25x12

Squats: 210x8, 210x8

Seated Calf Raises: 195x15, 195x15

SLDL: 210x10, 210x10

Deadlift: 230x10, 230x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 1200mg calcium
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
nope
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Nonpoint - Statement
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Started cutting today, haven't done this in a while, a lot different than just eating whatever whenever. Missed a meal due to being kind of busy and not having enough time to get all my meals in.
-------------------------------------------------------------------------

BennettBoy
08-26-2002, 10:08 AM
Glad to see you are getting good, quality sleep these days.

CBates
08-27-2002, 03:16 PM
Well I got some updated new. Finally went to court after 6 weeks and I got joint custody for now. I have him on Friday, part of Saturday, most of Sunday, and Wednesdays. So that's good. One thing that happen that had to do with body building came up. My sons moms attorney asked if I was a body builder and I said I lifted weights but didn't consider myself a body builder. Then he asks "is it true you put on 70 pounds in a year" and I was like "no, more like 30 pounds" then I had to take a friggin test for steroids.

CBates
08-31-2002, 01:40 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 20g of whey, 1/2 Tbsp of flaxseed oil, 1/2 Tbsp of cod lliver oild

Meal 2: 1/4 cup of oats, 20 g of whey, 5 egg whites

Meal 3: 3 cup of sald mix, 1 can of tuna, 1 tbsp of olive oil, 1 tbsp of bacon bits, 1 tbsp of fat free thousand island

Meal 4: Chinese food (went off my diet for a meal)

Meal 5: peanut butter sandwich
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 165x9, 165x9

DB Bench Press: 90x8, 90x7

Wide Grip Overhand chins: bwx9, bwx7

Skull Crushers: 70x8, 70x7

Close Grip Underhand chins: BWx10, BWx8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 300mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
189
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Static X - Machine
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Went off my diet a little, but nothing too bad, I didn't gore myself with junk food, so I have everything under control. Decent workout.
-------------------------------------------------------------------------

CBates
09-01-2002, 09:35 AM
Rest
-------------------------------------------------------------------------
5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: 3 hard boiled eggs

Meal 2: 3 cups of salad mix, 1 can of tuna, 1 tbsp of bacon bits, 1 tbsp of olive oil, 1 tbsp of fat free thousand island

Meal 3: peanut butter sandwich, 1/4 cup of noodles, hand full of chips

Meal 4: 6oz of ground beef

Meal 5: 6oz of ground beef

Meal 6: 3 cups of salad mix, 1 can of tuna, 1 tbsp of bacon bits, 1 tbsp of olive oil, 1 tbsp of fat free thousand island
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
DB Lateral Raises: 25x8, 25x8

BB Curls: 100x8, 100x6

Laying DB Lateral Raises: 22.5x10, 22.5x10

Standing BB Shoulder Press: 130x7, 130x6

BB Shrugs: 215x10, 215x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 300mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
189
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Soil - Scars
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing too great, slightly increasing in everything. Sleep was crap, I just couldn't sleep, kept waking up for some reason and couldn't fall back to sleep. Went off my diet once with a meal 3, but didn't go overboard, plus my girlfriend had some pizza last night, and I turned some down, even though I was craving some bad, so I'm under control in my diet.
-------------------------------------------------------------------------

CBates
09-02-2002, 09:45 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: 3 whole eggs, 2 egg whites

meal 2: 1/4 cup of oats, 4 egg whites, 20 g of whey

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 10oz of lean pork chops, small salad with 1/2 tbsp of olive oil, 1 slice of cream cheese cake

Meal 5: peanut butter sandwich, 1 slice of cream cheese cake
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Side Bend: 55x12

Weighted Crunches: 25x15

Squats: 215x8, 215x8

Seated Calf Raises: 200x12, 200x12

SLDL: 220x8, 220x8

Deadlift: 255x5, 260x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 500mg vitamin c, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
190
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Our Lady Peace - Clumsy
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Damn diet, I keep screwing up in one meal each day. But since I have Ozzfet coming up Sunday, I'm going to have to go off my diet that day, so I'm not trying to stick to a diet hard right now, but after Sunday, I'll be sticking more strictly too my diet. Leg workout was so-so. Increasing, not training anything near failure, so that's good, hoping in the next 3 or 4 weeks, I'll start training closer to failure on each.
-------------------------------------------------------------------------

pr3
09-04-2002, 12:58 PM
CBates,

I've skipped WBB for awhile, but I received your post on my e-mail since I usually view it. Sorry to hear about your son. I know you must be suffering. But like BennetBoy said, stay positive. And always, ALWAYS have faith - no matter what. Things may not always go exactly the way you want them to, but ALWAYS try to make the best out of a situation. Based on what you've told me though, you are an excellent dad. I'll be praying for you.

Also, get back on track...I know I've been dealing with a lot of crap lately (which is why I haven't been on here) and my training/diet has suffered. I've lost weight though, and now I'm trying to get back on track too. But good luck and keep us updated!

CBates
09-09-2002, 11:42 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't remember everything I ate on Friday, but I do remember eating some pizza.
-------------------------------------------------------------------------


Chest/Back/Biceps
-------------------------------------------------------------------------
BB Curls: 105x6

BB Shrugs: 220x10, 220x10

BB Overhand Rows: 170x8

DB Bench Press: 90x9

Wide Grip Overhand chins: BW+10x9

Skull Crushers: 70x9

Close Grip Underhand chins: BW+10x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
189
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Linkin Park - Reanimation
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Friday, but I was too busy this weekend to get on the computer so I'm just now getting a chance to post this. Saturdays workout will get posted tomorrow. This work out was pretted F'd up. Since I wasn't able to workout on Sunday due to Ozzfest, I split up my bicep/shoulder workout and combined them into my other 2 workouts, so to avoid a too long of a workout, I just did 1 set of everything. Everything will return back to normal on Friday.
-------------------------------------------------------------------------

CBates
09-10-2002, 11:22 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Cheat day, ate pretty much a lot of junk food, figured since Ozzfest was the next day, I couldn't stay on my diet that day, so what's the point of this day..
-------------------------------------------------------------------------


Legs/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 25x10

Laying DB Lateral Raises: 25x10

Standing BB Shoulder Press: 130x9

Squats: 220x8

Seated Calf Raises: 200x15

SLDL: 225x8

Deadlift: 265x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
189
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Flaw - Through The Eyes
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Again, did a 1 set workout on everything due to my combining 2 different workouts. I think by starting off so low on squats and building myself back up has really helped my form, I was using pretty good form before, but now it's even better, so I'm just going to continue going up slightly each week until I get to where I'm starting to train near failure again. BTW, this should have been posted on Saturday..
-------------------------------------------------------------------------

TerraChyld
09-14-2002, 09:34 AM
CBates, I also am in the middle of sorting stuff out with my ex. She asked me to leave after a rocky 4 years of me sacrificing everything to prove to her that I am trustworthy and want to be with her. I stopped everything. We decided that I would quit work to look after the kids, stopped seeing my friends so she had time for self employment. What did I get for it? I got "you've let yourself go, you don't care about work, you don't go out, you don't have any friends" ya know, the general. I moved out and she started seeing her ex-boyfriend immediately. I later found out that she was meeting up with her ex in town before I had even moved out. So much for her working late nights huh?

I have my daughter with me, I love her to bits. She is the only thing I've got and the only person that I want to be proud of me.

I know the custody situation. I'm threatened with it all the time. Not knowing if you're from the UK or not but here, in my situation I would win hands down. You see, she is only interested in the financial benefits of having the 'extra body in the house'. So my solicitor says 'bring it on!' knowing full well that this would be devastating to her case especially since she is back with her psycho ex and has no money to call a wage. I can't help you much because the rules change depending on where you are, and how old the child is. But it's great that there are other fathers out there who care as much for their kids as I do.

Remember though, she can never ever stop you from seeing your son. No court on Earth would allow that unless you were a direct threat to the child which from the sounds of it, you're not. If anything, it will already be noted that she has taken him away from a caring father without just cause. Something to think about there.

Good luck with the training mate, I hope it keeps going well.

CBates
09-14-2002, 12:12 PM
Originally posted by pr3
CBates,

I've skipped WBB for awhile, but I received your post on my e-mail since I usually view it. Sorry to hear about your son. I know you must be suffering. But like BennetBoy said, stay positive. And always, ALWAYS have faith - no matter what. Things may not always go exactly the way you want them to, but ALWAYS try to make the best out of a situation. Based on what you've told me though, you are an excellent dad. I'll be praying for you.

Also, get back on track...I know I've been dealing with a lot of crap lately (which is why I haven't been on here) and my training/diet has suffered. I've lost weight though, and now I'm trying to get back on track too. But good luck and keep us updated!

Thanks for all the kind words, sometimes it is hard to deal with all the B.S. I'm going through now, but now I get my son 3 & 1/2 days a week, so I'm glad about that, for over a month I didn't even get my son at all. From going to court one time, it seems as the judge is favoring my side, once he found how out she just left him and her pass history of drugs, so I got the upper hand right now, or atleast I hope so. Yeah, my training and diet hasn't been exactly great.. I'm getting back into things with training though, but diet has still been sh!t, but I'm about to get back on track with my diet once I start the NHE plan in a few weeks.

CBates
09-16-2002, 11:21 AM
Originally posted by TerraChyld
CBates, I also am in the middle of sorting stuff out with my ex. She asked me to leave after a rocky 4 years of me sacrificing everything to prove to her that I am trustworthy and want to be with her. I stopped everything. We decided that I would quit work to look after the kids, stopped seeing my friends so she had time for self employment. What did I get for it? I got "you've let yourself go, you don't care about work, you don't go out, you don't have any friends" ya know, the general. I moved out and she started seeing her ex-boyfriend immediately. I later found out that she was meeting up with her ex in town before I had even moved out. So much for her working late nights huh?

I have my daughter with me, I love her to bits. She is the only thing I've got and the only person that I want to be proud of me.

I know the custody situation. I'm threatened with it all the time. Not knowing if you're from the UK or not but here, in my situation I would win hands down. You see, she is only interested in the financial benefits of having the 'extra body in the house'. So my solicitor says 'bring it on!' knowing full well that this would be devastating to her case especially since she is back with her psycho ex and has no money to call a wage. I can't help you much because the rules change depending on where you are, and how old the child is. But it's great that there are other fathers out there who care as much for their kids as I do.

Remember though, she can never ever stop you from seeing your son. No court on Earth would allow that unless you were a direct threat to the child which from the sounds of it, you're not. If anything, it will already be noted that she has taken him away from a caring father without just cause. Something to think about there.

Good luck with the training mate, I hope it keeps going well.

It's good to hear from another father that is in my situation, that is trying to get full custody of their kid, instead of not caring enough to try to get custody, and most of the fathers that do just don't want the to pay the child support. I know all about the rocky marriage part too, I was in a marriage for 3 years that I regret more than anything. It seems like I sacrificed everything, and of right now, have nothing in return.. But hopefully in a few months, I'll have the only thing that matters to me, my son.. Here in the US, or at least in Texas, judges are pricks to fathers, so I'm a little concerned if I'm going to win or not. I'm not going to degrade my sons mother, but she's not a very good person nor a fit mother, and I'm just worried if by chance the judge give custody to his mother, I'm just worried about his future, I don't really worry about his well being, but just his future in general. His mother quit high school, not able to hold down a job, has no plans on bettering herself, does drugs quite often, and so on, so as you can see she has no future for herself, and if she can't take care of herself, how the hell is she suppose to raise a kid.. Anyway, I need to stop talking about it, because all it's doing now is just making me mad. But thanks for posting in my journal. I'll keep everybody that cares updated on the situation as it goes on.

CBates
09-16-2002, 11:23 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Biceps/Shoulders
-------------------------------------------------------------------------
BB Curls: 105x7, 105x5

DB Lateral Raises: 27.5x8, 25x8

Laying DB Lateral Raises: 27.5x8, 27.5x8

Standing BB Shoulder Press: 135x8, 135x7

BB Shrugs: 225x10, 225x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
Not weighing myself again until I start to cut
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Godhead - 2000 Years Of Human Error
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, slowly increasing in everything so right now my strength is still going up, but not for long since I'm going to start cutting in the next 2 weeks. Oh, and this should have been posted on Friday. I don't get on much during the weekends so thats why my workouts are delayed a few days.
-------------------------------------------------------------------------

Marcel
09-16-2002, 04:44 PM
Wazzup C? Have you gotten your NHE book yet? I think you will enjoy the diet.

I got the Flaw cd...it's awesome. Disturbed comes out with a new cd this week. Laterz.

CBates
09-16-2002, 06:53 PM
Originally posted by Marcel
Wazzup C? Have you gotten your NHE book yet? I think you will enjoy the diet.

I got the Flaw cd...it's awesome. Disturbed comes out with a new cd this week. Laterz.

Yeah, I can't wait for the Disturbed to come out.. One album I'd suggest checking out is American Head Charge. One of my favorite albums I own. I've been listening to that album non stop the last few months.

CBates
09-17-2002, 09:43 AM
Originally posted by Marcel
Wazzup C? Have you gotten your NHE book yet? I think you will enjoy the diet.



I haven't received the book as of yet, I'm hoping I will receive it by today or tomorrow so I can get started on it ASAP.

CBates
09-17-2002, 09:43 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 170x9, 170x8

DB Bench Press: 90x10, 90x8

Wide Grip Overhand chins: BW+10x8, BW+10x7

Skull Crushers: 70x10, 70x8

Close Grip Underhand chins: BW+10x9, BW+10x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
Not weighing myself again until I start to cut
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Deftones - Adrenaline
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Saturday.. Workout was nothing great. Should be up working out with 100s on DB bench here in the next 2 or 3 weeks. Probably going to have to switch back to BB bench press since I'll be running out of weighs for DB. Kind of scared too, because that is where I injured my shoulder, which still hasn't healed all the way yet.. I'm going to start doing some rotator cuff exercises this week, maybe on Thursdays, so I can strengthen my rotator cuffs a bit, so maybe they will stop hurting when I use my shoulder in my workouts. Also I'm pretty pissed at myself. I can't believe I let myself get in the shape I'm in right now, this is by far the most body fat I have ever had on myself in a few years. I can't wait to receive my NHE book so I can start dieting to get my abs back..
-------------------------------------------------------------------------

BennettBoy
09-17-2002, 11:12 AM
Originally posted by CBates

Also I'm pretty pissed at myself. I can't believe I let myself get in the shape I'm in right now, this is by far the most body fat I have ever had on myself in a few years.


What.....10%?:D

I'm sure it isn't as bad as you think. If you are only weighing 185-190....you probably look fine to most folks. But hey, I understand....I'm at 185 and fatter than ever:eek:

Yet for some stupid reason, I'd like to get to 195 before I start cutting.:help:

CBates
09-17-2002, 02:53 PM
Originally posted by BennettBoy


What.....10%?:D

I'm sure it isn't as bad as you think. If you are only weighing 185-190....you probably look fine to most folks. But hey, I understand....I'm at 185 and fatter than ever:eek:

Yet for some stupid reason, I'd like to get to 195 before I start cutting.:help:

Ha! I wished 10%, more like 16 or more.. Last time I weighed, it was about a week ago and it was 195.. I'm sure before I start the NHE diet, I'm going to be sitting around 200.. I haven't weighed this much in almost 6 years, but again, when I did, I was all fat and no muscle and my waist size is 4" smaller.. I guess it feels good to not have to diet for 2 months, eating whatever I want, but it's time to cut that sh!t out before I turn into a huge fatass.. Oh well, I actually drop body fat really fast, so once I start cutting, I'll have a decent body back in a few weeks..

CBates
09-18-2002, 09:40 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Side Bend: 60x10

Weighted Crunches: 25x15

Squats: 225x8, 225x8

Seated Calf Raises: 200x15, 200x15

SLDL: 230x8, 230x8

Deadlift: 275x5, 275x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
Not weighing myself again until I start to cut
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Saliva - Every Six Seconds
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This workout was done on Sunday. Not much else to post, other than I still haven't received my NHE book yet, hopefully it'll be here today..
-------------------------------------------------------------------------

CBates
09-23-2002, 09:59 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Biceps/Shoulders
-------------------------------------------------------------------------
BB Curls: 105x7, 105x6

DB Lateral Raises: 25x8, 25x8

Laying DB Lateral Raises: 27.5x9, 27.5x8

Standing BB Shoulder Press: 140x6, 140x6

BB Shrugs: 230x10, 230x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
205
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Rage Against The Machine - Platinum Collection
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing too great about this workout. Finially received my NHE book. Hope to have it read in the next 2 or 3 days and start the diet by Thursday..
-------------------------------------------------------------------------

CBates
09-24-2002, 09:51 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 170x10, 170x9

BB Bench Press: 240x7, 240x6

Wide Grip Overhand chins: BW+10x7, BW+10x5

Skull Crushers: 75x8, 75x8

Close Grip Underhand chins: BW+10x8, BW+10x6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
205
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Limp Bizkit - Dollar Bill Yall
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Did BB BP for the first time in almost 3 months. So I guess starting off with 240 isn't too bad. I'm dropping the DB bench press, as I feel like I'm going to run out of weights soon, I keep steadily going up every week and here within the next 3 or 4 weeks I'll run out of heavy enough DBs.. So far I really like the NHE book, I'm on chapter 9.. Not going through as fast as I planned, but I do hope to finish the book this week.
-------------------------------------------------------------------------

CBates
09-25-2002, 09:54 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not going to type my diet up since I'm not keeping track of cals, a lot of junk food probably, and some beef and tuna for protein intake..
-------------------------------------------------------------------------


Lebs/Abs
-------------------------------------------------------------------------
DB Side Bend: 60x12

Weighted Crunches: 25x15

Squats: 230x8, 230x8

Seated Calf Raises: 205x15, 205x15

SLDL: 230x9, 230x8

Deadlift: 280x5, 280x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
205
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Head PE - Broke
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent leg day, I'm still steadily progressing in everything, so I guess it's all good. I'm really liking the NHE book, I'm on chapter 13, actually starting the diet today. Since this workout was done Sunday, I'm going to post another journal entry with my diet, I'm going to try to update everyday with my diet, so I guess my workouts will start getting added on the day I do them, instead of 3 days later.
-------------------------------------------------------------------------

BennettBoy
09-25-2002, 11:20 AM
Dude you got more CD's than anybody I know I think.:eek:

CBates
09-25-2002, 06:28 PM
Originally posted by BennettBoy
Dude you got more CD's than anybody I know I think.:eek:

I know, pretty bad isn't it.. I own probably around 500-600 CD's..

CBates
09-25-2002, 06:29 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 hard boiled eggs

Meal 2: grilled chicken breast, 2 hard boiled eggs

Meal 3: 4 hole eggs

Meal 4: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 6: pork chop, slick of cheese, 1 tsp of cod liver oil
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
200
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I know this is a lot of eggs, but I haven't been shopping in a few days for some steak and fish for other sources or protein, so it's either tuna or eggs, so I'm going with eggs. I should make it to the store tomorrow night to get some better variety of food. Pretty good for day one, I feel pretty good, not too drained or anything from eating less than 20 grams of carbs..
-------------------------------------------------------------------------

Marcel
09-25-2002, 07:37 PM
Originally posted by CBates
Diet
-------------------------------------------------------------------------
Meal 1: 3 hard boiled eggs

Meal 2: grilled chicken breast, 2 hard boiled eggs

Meal 3: 4 hole eggs

Meal 4: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 6: pork chop and 1 tbsp of cod liver oil
-------------------------------------------------------------------------


Nice...nice. Wait until you do a carb-load ... a couple days later when you workout your pump and energy levels will be awesome. Further down the diet you will probably notice that effect. :D

CBates
09-26-2002, 03:11 PM
Originally posted by Marcel


Nice...nice. Wait until you do a carb-load ... a couple days later when you workout your pump and energy levels will be awesome. Further down the diet you will probably notice that effect. :D

Yeah, I can't wait for the carb load.. That's one of the main reasons I'm doing the diet, I seem to respond better to fat loss with lower carbs, but I still get the pleasure of carbs every 3 and 4 days..

CBates
09-26-2002, 03:12 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: grilled chicken breast, 1 tbsp of cod liver oil

Meal 2: 4 whole eggs and 1 slice of cheese

Meal 3: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 4: 3 hard boiled eggs

Meal 5: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 6: grilled chicken breast and grilled steak

snacks: at 6 am woke up hungry, so had a slice of cheese
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3, 50mg zinc, 400 I.U. vitamin E
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
200
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
So far I've had no problems sticking to the diet, it's only my second day though.. The only thing that kind of bothers me is the cod liver oil, but it's superior to flaxseed oil, so I'm going to have to stick it out with this crap...
-------------------------------------------------------------------------

CBates
09-27-2002, 11:00 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: grilled chicken breask, 1 tbsp of cod liver oil

meal 2: 4 whole eggs, 1 slice of cheese

Meal 3: 1 can of tuna, 1 tbsp of olive oil, 1 hard boiled egg

Meal 4: 4 hard boiled eggs

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 1 hard boiled egg
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
BB Shrugs: 235x10, 235x10

BB Curls: 105x6, 105x5

DB Lateral Raises: 25x9, 25x9

Laying DB Lateral Raises: 30x8, 30x7

Standing BB Shoulder Press: 140x6, 140x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
195
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Misfits - Cuts From The Crypt
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Crappy workout, but diet is still good, so I guess everything is OK, I've dropped about 5 pounds, but I'm sure 99.9% of that is water.. Sleep was crappy, for some reason I couldn't sleep.. Might have been due to me craving all the candy sitting around me house, but not sure..
-------------------------------------------------------------------------

rookiebldr
09-28-2002, 10:09 AM
Originally posted by CBates
Might have been due to me craving all the candy sitting around me house, but not sure..


Yes, when you have kids it does seem to all over the place. I broke down last night and gorged on my kid's chocolate stash.

CBates
09-29-2002, 10:28 AM
Originally posted by rookiebldr


Yes, when you have kids it does seem to all over the place. I broke down last night and gorged on my kid's chocolate stash.

Oh I know, there is fudge, M&Ms, Kit Kats, donuts, cookies, ice cream, and all kings of good crap sitting in the kitchen that is my kids, and I'm stuck eating friggin tuna fish and eggs... Now being on pretty much no carbs for 5 days, I'm about to go insane looking at all that candy.. If I wasn't doing a NHE diet, no doubt I would have broken down and gored myself with 800 grams of sugar..

CBates
09-29-2002, 10:29 AM
Rest
-------------------------------------------------------------------------
5.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: 4 whole eggs, 1 slice of cheese

meal 2: 1 can of tuna, 1 tbsp of olive oil, 1 hard boiled egg

Meal 3: steak, 1 hard boiled egg

Meal 4: 1 can of tuna, 1 tbsp of olive oil, 1 hard boiled egg

Meal 5: 4 hard boiled eggs

Meal 6: steak, 1 hard boiled egg

Meal 7: 3 whole eggs, 6 pieces of bacon
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 175x7, 175x6

BB Bench Press: 245x7, 245x6

Wide Grip Overhand chins: BW+10x9, BW+10x7

Skull Crushers: 75x9, 75x8

Close Grip Underhand chins: BW+10x10, BW+10x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
195
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - No More Tears
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Sleep was crap again, usually my son sleeps into 9:30 on Saturdays, for some reason, he decided to wake up at 7am.... Workout was good, improved on everything. I'm about to drop wide grip chins and go with underhand rolls for my lats. That hurts my shoulder too much. That is about the only exercise that hurts my shoulder pretty bad, the rest doesn't really bother it, or I might feel it a little during the exercise but once I stop, it doesn't hurt anymore. By the way, this should have been posted yesterday, but the time I got home, it was 2am, and I was too tired to post it.
-------------------------------------------------------------------------

CBates
09-29-2002, 07:59 PM
Rest
-------------------------------------------------------------------------
9 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: 3 whole eggs, 1/5 cup of shredded cheese, 3 slices of bacon

meal 2: 1 can of tuna, 1 tbsp of olive oil

meal 3: steak, 1 slice of cheese

Meal 4: steak, 1 hard boiled egg
-------------------------------------------------------------------------


Legs/Abs/Neck
-------------------------------------------------------------------------
DB Side Bend: 65x10

Weighted Crunches: 25x15

Weighted Neck Raises: 10x10

Squats: 235x8, 235x6

Seated Calf Raises: 210x15, 210x13

SLDL: 235x8, 235x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
193
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
System Of A Down - S/T
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, added a neck exercise, not sure what it will do, but figured I'd do it for a month to see if it makes my neck any more thicker.. Looking very forward to next Wednesday, I'm craving some kind of carbs very very very bad. Just some friggin oatmeal will do.. Calories will kind of low, but wasn't that hungry today for some reason..
-------------------------------------------------------------------------

CBates
09-30-2002, 08:56 PM
Rest
-------------------------------------------------------------------------
5.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 4 whole eggs, 1/4 cup of shredded cheese

Meal 2: 4 whole eggs, 1/4 cup of shredded cheese

Meal 3: 1 can of tuna, 1 hard boiled egg, 1 tbsp of olive oil

Meal 4: steak

Meal 5: 1 can of tuna, 1 tbsp of olive oil

Meal 6: grilled chicken breast, 1 slice of cheese
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Sleep was very bad last night, but my son was sick and woke up all night long, so he kept me up.. I did some rotator cuff exercises this morning, to try to strengthen them up, hope I don't have to do surgery to side line me from lifting for a while.. God!!! I can't wait until Wednesday, so I can start having some carbs, and I really can't wait for Friday so I can have my carb up meal(s).. I didn't think going no carbs for so long would be there hard...
-------------------------------------------------------------------------

CBates
10-01-2002, 07:11 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 4 whole eggs, 1/4 cup of shredded cheese

Meal 2: 4 whole eggs, 1/4 cup of shredded cheese

Meal 3: 1 and 1/2 can of tuna, 1 tbsp of olive oil

Meal 4: steak, 1 slice of cheese

Meal 5: 1 and 1/2 can of tuna, 1 tbsp of olive oil

Meal 6: ground beef (not sure how much, I just ate until I was full)
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Finally had a good night of sleep. Tomorrow I finally get to have a few carbs, I can't wait!! I've been craving them ever since I've started this diet. This Friday is my first refeed meal, looking forward to that, will probably have a little more fat than what Rob suggests, but it's my sons birthday that day, so I'll have some cake and ice cream, but I'm going to try my best to stay within the guidelines for the rest of the refeeds..
-------------------------------------------------------------------------

CBates
10-02-2002, 09:00 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/3 cup of oats, 20g of whey, 1 tsp of cod liver oil

Meal 2: 4 whole eggs

Meal 3: 1 can of tuna, 3 cups of salad mix, 1 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 4: 1 & 1/2 can of tuna, 1 tbsp of olive oil

Meal 5: 1 & 1/2 can of tuna, 1 tbsp of olive oil

Meal 6: chicken breast and steak
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
nodda
-------------------------------------------------------------------------

CBates
10-03-2002, 08:13 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/3 cup of oats, 20g of whey, 1 tsp of cod liver oil

Meal 2: 4 whole eggs, 1 tbsp of hot sauce, 1/4 cup of peppers

Meal 3: 3 cups of salad mix, 1 can of tuna, 2 tbsp of bacon bits, about 1/4 cup of peppers and pickles, 2 tbsp of olive oil and vinegar

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 1 tbsp of olive oil

meal 6: ground beef and cheese
-------------------------------------------------------------------------


workout
-------------------------------------------------------------------------
Off
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Diet's going good.. I can even see my abs a little better since I've started it. But can't tell for sure how good it's going to end up working, since I've only been on it for a little over a week. Looking forward to hitting the weights tomorrow. I really can't wait until I can start back up on a normal lifting split, but until I do something about my working hours, I just gotta stick with the training 3 days in a role.
-------------------------------------------------------------------------

CBates
10-04-2002, 09:44 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
meal 1: ground beef and cheese

meal 2: 4 whole eggs, shredded cheese

meal 3: grilled chicken breast, 1 tbsp of cod liver oil

meal 4: 1 slice of cake, 1 donut, 1 slice of pizze

meal 5: 3 servings of spaghetti
-------------------------------------------------------------------------


Biceps/Shoulders
-------------------------------------------------------------------------
BB Shrugs: 240x9, 240x8

BB Curls: 105x7, 105x5

DB Lateral Raises: 25x10, 25x9

Laying DB Lateral Raises: 30x9, 30x8

Standing BB Shoulder Press: 140x7, 140x6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
193
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - Ozzmosis
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, increased in everything. Diet was good, wasn't very hungry today, so my fat and protein intake was pretty low before my 2 carb up meals, one was complete crap and the other one was good. But it was my sons birthday, so I was going to eat some cake and pizze with him.
-------------------------------------------------------------------------

CBates
10-06-2002, 09:19 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't feel like typing this up, just the usual, eggs, tuna, olive oil, and so on
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
BB Overhand Rows: 175x7, 170x7

BB Underhand Rows: 130x9, 130x10

BB Bench Press: 250x7, 250x6

Skull Crushers: 75x9, 75x8

Close Grip Underhand chins: BW+12.5x7, BW+12.5x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
White Zombie - Astrocreep 2000
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, diet was good, had pretty much my limit of carbs of around 60g, but other than that, everything was cool.
-------------------------------------------------------------------------

CBates
10-06-2002, 08:41 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't feel like typing this up, just the usual, eggs, tuna, olive oil, and so on
-------------------------------------------------------------------------


Legs/Abs/Neck
-------------------------------------------------------------------------
Weighted Crunches: 25x16

DB Side Bend: 65x11

Weighted Neck Raises: 12.5x12

Squats: 240x7, 240x7

Seated Calf Raises: 210x15, 210x15

SLDL: 240x8, 240x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Resident Evil - OST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, still increasing in everything. Diet was good, but think I might have ate too many calories, but once in a while is not going to hurt.
-------------------------------------------------------------------------

BennettBoy
10-07-2002, 01:47 PM
Charley, do you like the dumbbell side bends? I've always read they should be avoided as all they do is add to your oblique size and/or increase unwanted size around the waist. I know how picky you are about your abs and waist. Just wondering?

CBates
10-07-2002, 01:54 PM
Originally posted by BennettBoy
Charley, do you like the dumbbell side bends? I've always read they should be avoided as all they do is add to your oblique size and/or increase unwanted size around the waist. I know how picky you are about your abs and waist. Just wondering?


Well, honestly right now I can't tell if they do jack sh!t for me since my body fat is kind of high, but whenever I have my body fat pretty low, I didn't do them, and I could barely see my obliques, but when I started doing side bends, they started showing up more. I couldn't tell a size increase in my waist at all, just more definition in my obs. So if you have your body fat low enough, they are good to do, other than that, IMHO they are a waste of time.

CBates
10-09-2002, 11:07 AM
I've been neglecting my journal, but I don't see a reason to post on my off days. I eat the same G.D. food every day, no reason to waste journal space when you can look up above and see what I eat.. I might just update on my refeed nights so anybody can make comments about them, but other than that, I'm just going to post on my training days.

CBates
10-14-2002, 04:17 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Still neglecting my diet posting. I just get tired of typing tuna and olive oil so much.. but I stayed on my diet pretty good, carb up meals included spaghetti and bagels. Might have had too many calories, I need to try to reduce the calories a little in each of these 2 meals.
-------------------------------------------------------------------------


Shoulder/Biceps
-------------------------------------------------------------------------
BB Shrugs: 240x10, 240x9

BB Curls: 105x7, 105x6

DB Lateral Raises: 25x11, 25x10

Laying DB Lateral Raises: 30x11, 30x9

Standing BB Shoulder Press: 140x7

Seated BB Shoulder Press: 75x12
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
191
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Staind - Break The Cycle
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout. I started doing seated BB shoulder press in place of standing, no matter how I tried to make my form perfect on that, I felt like I bend my back too much during these sets. Weights dropping at a good rate now I guess, but I don't want to try to pay too much attention to the weight just for the fact that it fluctuates too much when having carb ups and stuff. BTW, this should be posted on Friday. I just don't have anytime to get on line anymore during the weekends..
-------------------------------------------------------------------------

BennettBoy
10-14-2002, 06:08 PM
How much weight you looking to lose Charley? Dang, you are already down to 191. That's good. Looking at your diet though, err.....that would be a hard one to stick with too long.

Hey, just make sure you contribute to the boards whenever you are online:)

Post some pictures after you get where you want to be after dieting.

CBates
10-14-2002, 08:02 PM
Originally posted by BennettBoy
How much weight you looking to lose Charley? Dang, you are already down to 191. That's good. Looking at your diet though, err.....that would be a hard one to stick with too long.

Hey, just make sure you contribute to the boards whenever you are online:)

Post some pictures after you get where you want to be after dieting.

I'm not really concearned about how much I weigh, as long as I look good it's all good :cool: But I'm atleat hope I don't drop down past 170. It seems when I'm happy with my body I usually drop to around 165, I want to see if I can get to around 175 and by happy with my body, so I do have somewhat of a goal set.. The diet really isn't too hard to stick to. I know for 5 days out of the week, the food is complete crap, but I do like the 2 carb up days and that is what makes me stick to the diet, just knowing I have a carb up day right around the corner. I've actually found this diet to be one of the easier ones to stick to. I'll post some pictures when I'm somewhat happy with my body. Even though I am seeing results, I'm not happy with the weight my body looks. But I'll for sure post some soon enough.

CBates
10-15-2002, 09:58 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
a lot of tuna, eggs, and olive oil. Also had some German sausage, not the best choice of food, but I needed something different.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 55x12, 55x12

BB Underhand Rows: 135x10, 135x10

BB Bench Press: 250x7, 250x6

Skull Crushers: 75x10, 75x10

Close Grip Underhand chins: BW+12.5x9, BW+12.5x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
195 (day after carb up, so water weight went up a bit)
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Rob Zombie - American Made Music To Strip By
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Started doing DB rows instead of BB rows, weight isn't much right now, but this is the first time I've done these since high school, so I didn't have a clue what to start out with. I discovered why I hurt my shoulder and why BB bench press always hurt my shoulder so much. My form has been wrong, I've been bringing the bar down about 2 to 2 1/2 inches above my nipple area, instead of to my nipple area, I did this bench with good form (bringing the bar down to nipples) and it barely even hurt my shoulder. Hoping this is the reason as to why it's taking my shoulder so long to heal. But as today my shoulder isn't bothering me any. This workout should have been posted on Saturday.
-------------------------------------------------------------------------

CBates
10-16-2002, 09:59 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
a lot of tuna, eggs, and olive oil. I did however, screw up on my diet a bit here, I ate like 2 bowls of chili.. I stayed under my 60 carb limit, but I could have chosen a better choice of food for the last 2 meals of the day..
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x17

DB Side Bend: 65x12

Weighted Neck Raises: 15x12

Squats: 240x9, 240x7

Seated Calf Raises: 215x13, 215x11

SLDL: 240x9, 240x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Taproot - Gift
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'm somehwat impressed by this workout, even though it's no where near impressive weights, I'm still increasing in everything. Damn, my legs are so far behind the rest of my body..
-------------------------------------------------------------------------

ericg
10-16-2002, 12:04 PM
Nice man, so you doing the NHE/CKD thing kind of? Bout what I am doing.

Nice lifting these past couple of workouts as well.

CBates
10-16-2002, 03:27 PM
Originally posted by ericg
Nice man, so you doing the NHE/CKD thing kind of? Bout what I am doing.

Nice lifting these past couple of workouts as well.

Thanks for the complement. Yeah, I'm still on the NHE diet, I'm having pretty good results, but have had better results with other dieting methods. I think the biggest problem is sometimes my carb choices on the carb up meals. I do tend to eat more sugary carbs than I need to and I think that's why I'm not getting the results I'm expecting. I'm going to try hard from here on out to only have starchy carbs instead of sugary carbs for my carb up meals. If I don't get the results I'm looking for here in the next 5-6 weeks, then I'm going back to the diet I had my best results on, the diet I gave you an example of a while back.

ericg
10-17-2002, 07:21 AM
Looks good man, good luck with it.

I just went back and looked at your pics....you looked awesome in those pics, were you at 175lbs there? Nice work man.

CBates
10-17-2002, 03:22 PM
Originally posted by ericg
Looks good man, good luck with it.

I just went back and looked at your pics....you looked awesome in those pics, were you at 175lbs there? Nice work man.

Thanks, when I get around 180-185 I'm going to post some new pics, hopefully they'll be more impressive than pics before. My abs aren't near where they were in the pics, but I can tell a difference in my back, biceps, and triceps have all grown. Keep tuning in and eventually I'll have some new pics posted up soon.

CBates
10-22-2002, 09:58 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
tuna, eggs, olive oil before the carb up meals. For the carb up meals I ate a bagel and a half each meal, with about a hand full of candy with each meal.
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
BB Shrugs: 245x10, 245x9

BB Curls: 105x9, 105x7

DB Lateral Raises: 27.5x8, 27.5x7

Laying DB Lateral Raises: 32.5x9, 32.5x8

Seated BB Shoulder Press: 80x12, 85x12

Undergrand Wrist Curl: 40x12

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


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
190
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Tommy Lee - Never A Dull Moment
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, going up in everything. I'm not too sure of this NHE diet though. I'm getting stronger and building muscle, but not losing fat. I mean I can tell a little bit of fat loss, but come on, I've been dieting for a month, most the other diets I go on I can see great results in a month. I'm thinking about switching diets, and once I get to where I wanna be, then I'll use this diet as a maintenance diet.. I mean I've been floating around the 190-195 since I started this diet after I lost all my water. I know you're not suppose to go by weight on this diet, but I still have a quite a bit of fat to lose so I know I should be dropping weight at a quicker pace than I am.
-----------------------------------------------------------------------

BennettBoy
10-22-2002, 10:05 AM
Charley, if I could make a suggestion you might want to talk to The Chicken Daddy about your diet before you change. He is very familiar with the diet you are using right now I think.

CBates
10-22-2002, 11:18 AM
Originally posted by BennettBoy
Charley, if I could make a suggestion you might want to talk to The Chicken Daddy about your diet before you change. He is very familiar with the diet you are using right now I think.

Thanks for the suggestion, what I'm going to do is get back on track writing out my diet again for a week. Then let The Chicken Daddy review it and see what he suggests I do differently to get better results. I'll probably start today or tomorrow writing down what I eat again everyday.

CBates
10-23-2002, 03:11 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Will start posting my diet again on Friday when I'll start keeping my journal up to date, instead of being 2-3 days behind.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 60x12, 60x12

Skull Crushers: 80x9, 80x8

BB Underhand Rows: 140x12, 140x10

BB Bench Press: 255x6, 255x6

Close Grip Underhand chins: BW+12.5x10, BW+12.5x8

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


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Korn - Untouchables
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, increased in everything. Bench is getting back up there to it's old numbers. Well almost.. Not much else to say.
-----------------------------------------------------------------------

CBates
10-24-2002, 11:33 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Will start posting my diet again on Friday when I'll start keeping my journal up to date, instead of being 2-3 days behind.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x18

DB Side Bend: 70x8

Weighted Neck Raises: 17.5x12

Squats: 245x7, 245x6

Seated Calf Raises: 215x14, 215x14

SLDL: 245x7, 245x7


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


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Staind - Toremented
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, everything is still increasing at a steady rate. Still struggling on this NHE diet with a good looking body, but I am impressed with my strength steadily going up.
-------------------------------------------------------------------------

CBates
10-30-2002, 10:55 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate pretty good until 7pm, then I screwed up, but only for a few hours, so not much harm done.
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
BB Shrugs: 250x8, 250x7

BB Curls: 110x6, 110x5

DB Lateral Raises: 27.5x10, 27.5x8

Laying DB Lateral Raises: 32.5x12, 32.5x10

Seated BB Shoulder Press: 95x12, 95x12

Undergrand Wrist Curl: 45x12


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


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
191
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Chevelle - Wonder What's Next
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, still increasing in everything.. Diet I'm still not happy with, but I can tell it is working a little bit, even though my weight isn't dropping, my jeans are feeling looser. So I guess I'll stick it out a bit longer. Still being lazy and not typing up my diet.. Just have no motivation right now to measure out all my food and type everything down as far as recording my exact calories..
-------------------------------------------------------------------------

CBates
10-30-2002, 08:27 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Screwed up on the diet, everything was perfect, but then I went out that night and started drinking... so I had a quite a bit of carbs that night.
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
DB Rows: 60x12, 65x12

Skull Crushers: 80x11, 80x9

BB Underhand Rows: 145x10, 145x10

BB Bench Press: 255x7, 255x6

Close Grip Underhand chins: BW+15x8, BW+15x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
191
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Spawn - OST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout.. Trying to get my BB bench press back up to around 285, but doing is slowly so I dont reinjur my rotator cuff, this is the first time I've went a week without it giving me any problems..
-------------------------------------------------------------------------

CBates
10-31-2002, 03:56 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Stayed on the diet pretty good.. Maybe not enough protein, but still OK.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x19

DB Side Bend: 70x9

Weighted Neck Raises: 20x12

Squats: 245x9, 245x7

Seated Calf Raises: 215x15, 215x15

SLDL: 245x9, 245x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
191
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
The Union Underground - An Education In Rebellion
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Still increasing on my leg workouts, so hopefully I'll reach 300 pound squats soon...... Just hope I don't injur my knee before then and I have to start all over again..
-------------------------------------------------------------------------

CBates
11-04-2002, 10:56 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Screwed up pretty big since it was my birthday (this should have been posted on Friday, just now getting around to it)
-------------------------------------------------------------------------


Shoulder/Biceps
-------------------------------------------------------------------------
BB Shrugs: 250x9, 250x7

BB Curls: 110x7, 110x5

Overhand Wrist Curl: 55x12
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
187
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Orgy - Candyass
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Didn't work out shoulders, I've been having some small pains in my right delts, so I figured I'd take a week off from them to give them time to recover, plus it was my birthday so I didn't feel up to doing a full workout..
-------------------------------------------------------------------------

CBates
11-05-2002, 10:49 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Well, did good on my diet until about 6 or 7, then I got into the alcohol and the diet went to crap from there....
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x20

DB Side Bend: 70x10

Weighted Neck Raises: 25x12

Squats: 250x7, 250x6

Seated Calf Raises: 220x11, 220x11

SLDL: 245x10, 245x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
187
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Adema - S/T
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I guess a somewhat decent workout.. Nothing I'm impressed by..
-------------------------------------------------------------------------

CBates
11-06-2002, 12:13 PM
Rest
-------------------------------------------------------------------------
8.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
diet was crap.. drank too much the night before so I didn't feel much like eating.. I ate clean foods, just not enough..
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 65x12

Skull Crushers: 80x12, 80x10

Wide Grip Overhand chins: BWx9, BWx8

BB Bench Press: 255x7, 255x7

Close Grip Underhand chins: BW+15x9, BW+15x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
187
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Systematic - Somewhere In Between
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Even though I felt sick during my workout a little from the night before, I still had a pretty good workout. Now that my rotator cuffs aren't bothering me much anymore I started doing wide grip pull ups again for my lats..
-------------------------------------------------------------------------

CBates
11-11-2002, 12:08 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate good except I had a lot of pizza for my last meal..
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
BB Shrugs: 250x10, 250x7

BB Curls: 110x7, 110x6

DB Lateral Raises: 27.5x10, 27.5x8

Laying DB Lateral Raises: 32.5x12, 32.5x10

Seated BB Shoulder Press: 100x10

Overhand Wrist Curl: 60x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
188
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Papa Roach - Infest
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. I'm going to have to drop should presses.. For some reason they are straining my right delt. Not like a rotator cuff or anything though. I might try to add these into my routine again in the next few weeks and see how I feel from there..
-------------------------------------------------------------------------

BennettBoy
11-11-2002, 07:12 PM
Looks like your weight is holding pretty steady at 188. Your strength appears to be going up as well. How visible are your abs? And do you still want to lose a few more pounds?

CBates
11-11-2002, 09:51 PM
Originally posted by BennettBoy
Looks like your weight is holding pretty steady at 188. Your strength appears to be going up as well. How visible are your abs? And do you still want to lose a few more pounds?

My upper abs are showing pretty good, but my lower stomach is still kinda flabby.. I'm going to try to stay around the 185-195 weight frame for winter and then when spring hits, try to get around 180, but by that time I'm hoping I can see my lower abs at that weight due to some muscle weight gain.

CBates
11-14-2002, 04:23 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Pretty good, but had some cake towards the end of the day..
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 27.5x12

DB Side Bend: 70x11

Weighted Neck Raises: 25x13

Squats: 250x9, 250x7

Seated Calf Raises: 220x12, 220x12

SLDL: 245x11, 245x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
188
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Limp Bizkit - Chocolate Starfish & The Hotdog Flavored Water
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout, still increasing in everything. Damn, for once in a long time I think my squats are finally going to bypass my bench lol..
-------------------------------------------------------------------------

CBates
11-14-2002, 09:55 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Pretty good.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 70x12

Skull Crushers: 85x8, 85x8

Wide Grip Overhand chins: BWx10, BWx9

BB Bench Press: 255x8, 255x7

Close Grip Underhand chins: BW+15x11 BW+15x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
188
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Loud Rocks - VA
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Not much to say about this workout. Decent, I guess...
-------------------------------------------------------------------------

CBates
11-18-2002, 12:16 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
went to sh!t..
-------------------------------------------------------------------------


Shoulder/Biceps
-------------------------------------------------------------------------
BB Shrugs: 250x10, 215x12

BB Curls: 110x7, 110x6

Overhand Wrist Curl: 60x10

DB Lateral Raises: 27.5x11, 27.5x9

Laying DB Lateral Raises: 35x8, 35x6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Nirvana - In Utero
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
so-so workout. Nothing great.. I have been feeling some pain in my right delt when doing shoulders and bench press. I think I may be overtraining my delts. I'm going to workout a new split so I'll do chest and delts on the same day..
-------------------------------------------------------------------------

CBates
11-19-2002, 03:43 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate crap all day..
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Weighted Neck Raises: 25x14

Squats: 255x6, 255x5

Seated Calf Raises: 220x14, 220x13

SLDL: 245x12, 245x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Godsmack - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout I guess. Leg strength is still increasing at a good rate.. Not much else to say about the workout.
-------------------------------------------------------------------------

CBates
11-20-2002, 12:19 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not too good.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 85x8

Skull Crushers: 85x9, 85x9

Wide Grip Overhand chins: BWx11, BWx10

BB Bench Press: 255x8, 255x7

Close Grip Underhand chins: BW+15x11 BW+15x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Rob Zombie - The Sinister
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout wasn't all that good. Not sure if I wasn't in the mood, tired, or what, but it was a poor workout.
-------------------------------------------------------------------------

CBates
11-25-2002, 06:13 PM
UPDATE

I took the week off from lifting to let my right delt heal. I'll be back on a new split on Friday, I'll post the new workout here later in the week.

CBates
12-02-2002, 12:09 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Day after Thanksgiving, so the diet was pretty crappy having all the left overs.
-------------------------------------------------------------------------


Back/Biceps
-------------------------------------------------------------------------
BB Shrugs: 215x12, 215x12
DB Rows: 60x12
Wide Grip Overhand chins: BWx10
wrist curls: 45x12
Close Grip Underhand chins: BWx10
Weighted Neck Raises: 25x15
BB Curls: 105x7, 105x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
P.O.D. - Satellite
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing great here, just getting back into the swing of things since I took a week off.
-------------------------------------------------------------------------

CBates
12-03-2002, 12:06 PM
Rest
-------------------------------------------------------------------------
4 hours (stayed up late drinking)
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't see a point in it anymore, it's winter, I don't care what my abs look like right now. I'll start worrying about dieting around Feb. or so..
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Squats: 245x8

Seated Calf Raises: 215x15

SLDL: 245x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Our Lady Peace - Gravity
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Short workout to get my legs back in shape, next Friday I'll go all out with 2 sets of each and add abs to the workout.
-------------------------------------------------------------------------

CBates
12-04-2002, 11:59 AM
Rest
-------------------------------------------------------------------------
9 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Ate pretty good, too many carbs for my liking, but the protein count was pretty good.
-------------------------------------------------------------------------


Chest/Shoulders/Triceps
-------------------------------------------------------------------------
DB Lateral Raises: 25x12

Laying DB Lateral Raises: 30x12

Seated DB Arnold press: 30x12

Skull Crushers: 75x12

BB Bench Press: 245x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Godsmack - Awake
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Again, just a quick short workout to get my back into things, I'll be back to my full blown workouts again in the next few days.
-------------------------------------------------------------------------

Herc
12-04-2002, 03:43 PM
Gravity is like my favorite CD. It's what is in my car right now. I'll have to give it a try for my next workout.

:thumbup:

CBates
12-09-2002, 03:54 PM
Originally posted by Herc
Gravity is like my favorite CD. It's what is in my car right now. I'll have to give it a try for my next workout.

:thumbup:

Didn't do too much for my workout, but I wasn't doing an intense workout, since I was just getting back into working out. Gravity is also one of my favorite CD's, I'm a pretty big fan of OLP. They're about the only 'alternative' type music I like. Everything I listen to is a bit more heavier.

CBates
12-09-2002, 03:54 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Crap, I was broke so I didn't have enough money for good protien sources food, I'm too sick of tuna and eggs, so I ate pretty much junk food.
-------------------------------------------------------------------------


Back/Chest
-------------------------------------------------------------------------
BB Shrugs: 220x8, 220x8

DB Rows: 65x8

Wide Grip Overhand chins: BWx10

wrist curls: 50x8

Close Grip Underhand chins: BWx12

Weighted Neck Raises: 27.5x12

BB Curls: 105x8, 105x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
not weighing myself until I start to cut, I'm too scared to step onto the scales
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sepultura - Nation
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. Not much else to say about the workout. Can't wait until late winter so I can lose some of this body fat and start looking good again.
-------------------------------------------------------------------------

Marcel
12-09-2002, 04:33 PM
Originally posted by CBates



Diet
-------------------------------------------------------------------------
Crap, I was broke so I didn't have enough money for good protien sources food, I'm too sick of tuna and eggs, so I ate pretty much junk food.
-------------------------------------------------------------------------


Ahhhhh! I hate it when that happens! :cry:

*sends C a 10lb bag of whey and a cow*


Originally posted by CBates
Comments
-------------------------------------------------------------------------
Decent workout. Not much else to say about the workout. Can't wait until late winter so I can lose some of this body fat and start looking good again.
------------------------------------------------------------------------- [/B]

Have you decided what diet you will choose? NHE or Crumcake ? :D

CBates
12-10-2002, 01:48 PM
Originally posted by Marcel


Ahhhhh! I hate it when that happens! :cry:

*sends C a 10lb bag of whey and a cow*



Have you decided what diet you will choose? NHE or Crumcake ? :D


Thanks, lol, I can use them. I get paid on Friday, so I'll be able to buy some chicken, steak, and beef so I can get back on eating enough protein.. I'm thinking about doing the NHE diet. I tried it for a few weeks and liked what I saw so far. But I stopped the diet since it was the end of fall. No point in working my @ss off for a six pack to sit around in the house in winter, and then by the time spring/summer comes around, I'm burned out on dieting.

CBates
12-10-2002, 01:48 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Junk food all day long..
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x15

DB Side Bends: 70x8

Squats: 250x8, 250x6

SLDL: 245x9, 245x7

Seated Calf Raises: 220x12, 220x12

Deadlifts: Skipped, I had to workout at home today and not the gym.
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
close to 300lbs
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Kid Rock - Cocky
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Hey! for the first time in a while my squats are higher than my bench. Knee hasn't been giving me any problems lately, so maybe I'll be up to 300 soon??
-------------------------------------------------------------------------

BennettBoy
12-10-2002, 06:44 PM
Charley, how are things going with your son? You still get to see him on a regular basis?

CBates
12-10-2002, 06:58 PM
Originally posted by BennettBoy
Charley, how are things going with your son? You still get to see him on a regular basis?

Things are better. I get to see him all of Friday, half the day Saturday, and all day Sunday. I'm still in the custody battle, so not too sure how that's going to turn out. Hopefully it'll be ending soon. Thanks for asking.

CBates
12-11-2002, 10:05 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Junk food all day long..
-------------------------------------------------------------------------


Chest/Delts/Triceps
-------------------------------------------------------------------------
BB Bench Press: 245x9, 245x8

DB Lateral Raises: 27.5x9, 27.5x7

Laying DB Lateral Raises: 15x10, 15x8

Seated DB Arnold Press: 35x10, 35x8

Skull Crushers: 75x12, 75x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin x2, 333mg calcium x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
White Zombie - La Sexorcisto: Devil Music Vol.1
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Not too sure what to make out of my shoulders anymore. My left doesn't bother me anymore, but now my right one does.... Maybe some Glucosamine will do me some good for my right shoulder, as I don't think this is a rotator cuff problem.
-------------------------------------------------------------------------

CBates
12-16-2002, 05:17 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not too good.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x15

DB Side Bends: 70x8

Squats: 255x6, 255x4

SLDL: 225x8, 225x7

Seated Calf Raises: 220x12, didn't get to finish my last set

Deadlifts: didn't get to do DL today
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
None, worked out in a gym today
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Didn't get to do a full workout. My g/f was sick so she couldn't watch my son while I went to work out. It was a friggin nightmare. I had to leave after 30 minutes... I spent more time yelling at him to get out of stuff rather than working out..
-------------------------------------------------------------------------

CBates
12-17-2002, 09:59 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not too good.
-------------------------------------------------------------------------


Back/Biceps
-------------------------------------------------------------------------
BB Shrugs: 220x9, 220x9

DB Rows: 65x9

Wide Grip Overhand chins: BWx10

Wrist curls: 50x9

BB Curls: 105x9, 105x7

Weighted Neck Raises: 27.5x13

Close Grip Underhand chins: BWx12
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Hoobastank - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, I guess. Chins are getting harder while putting on body weight.
-------------------------------------------------------------------------

BennettBoy
12-17-2002, 11:01 AM
Better not let that weight get too far out of hand bro. :D

CBates
12-17-2002, 02:13 PM
Originally posted by BennettBoy
Better not let that weight get too far out of hand bro. :D

Nah, it's not that bad. Atleast for right now. I can still see my upper abs and my jeans are still fitting (a little tight though), so it's still all good. I'll be starting the NHE diet in about 3 weeks to 4 weeks, so I doubt I'll out on that much weight before I start dieting again.

CBates
12-18-2002, 10:01 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not too good.
-------------------------------------------------------------------------


Chest/Shoulders/Triceps
-------------------------------------------------------------------------
Skull Crushers: 80x8, 80x8

BB Bench Press: 250x6, 250x5

DB Lateral Raises: 27.5x10, 27.5x8

Seated DB Arnold Press: 35x11, 35x9

Laying DB Lateral Raises: 15x11, 15x9
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Korn - Issues
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout. I'm slowly getting my bench somewhat high again. Hopefully in the next 2 months I'll be back up to 285 again.
-------------------------------------------------------------------------

CBates
12-26-2002, 04:22 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Not too good.
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: skipped

DB Side Bends: skipped

Squats: 255x7, 255x5

SLDL: 225x9, 225x8

Seated Calf Raises: 220x13,220x13

Deadlifts: 275x8, 280x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent leg day, I'm slowly adding weights to my squat. Hopefully I'll get to 300 soon. Also, first time I've deadlifted in about 3 months, I was surprised I was able to get that much since I haven't done it in so long. The next day my whole body was sore as hell though.
-------------------------------------------------------------------------

CBates
12-27-2002, 08:18 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't remember what I ate on this day, too long ago.
-------------------------------------------------------------------------


Back/Biceps
-------------------------------------------------------------------------
BB Shrugs: 220x10, 220x10

DB Rows: 65x10

Wide Grip Overhand chins: BWx10

Wrist curls: 50x10

BB Curls: 110x5, 110x4

Weighted Neck Raises: 27.5x14

Close Grip Underhand chins: BWx12
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
40 Bellow Summer - Invitation To The Dance
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Not too much to say about this workout. Had some bad ass music to work out to though.....
-------------------------------------------------------------------------

CBates
12-29-2002, 04:04 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Don't remember what I ate on this day, too long ago.
-------------------------------------------------------------------------


Chest/Shoulders/Triceps
-------------------------------------------------------------------------
Skull Crushers: 80x9, 80x9

BB Bench Press: 250x7, 250x6

DB Lateral Raises: 27.5x11, 27.5x9

Seated DB Arnold Press: 35x12, 35x10

Laying DB Lateral Raises: 15x12, 15x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
From Zero - One Nation Under
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. Not much else to say.
-------------------------------------------------------------------------

CBates
01-02-2003, 12:18 PM
For anybody that reads this or cared, I took the week off from lifting. I came down with a cold and was in bed for 3 days. When I started feeling a little better I tried doing a leg day, but ended up hurting my back a little since I didn't have all my strength back yet. I'll be back to my normal workout schedule tomorrow with leg day. Also, I'm starting the NHE diet today; so I'm hoping to get some great results with that.

shredder
01-02-2003, 01:42 PM
hey bro, ive read most of your journal and u have some incredible bench press strength just wanted to say keep up the good work.
BTW, how long have u been lifting?

CBates
01-02-2003, 04:33 PM
Originally posted by shredder
hey bro, ive read most of your journal and u have some incredible bench press strength just wanted to say keep up the good work.
BTW, how long have u been lifting?

Thanks, yeah, I know my chest is by far my most devloped area on my body. Not too sure why, because I train my legs just as hard. I've been lifting with a good routine for little over year, however, I've been lifting weights without a clue as to what the hell I was doing for about 3 years.

Herc
01-03-2003, 10:48 AM
Happy New Year!

Hope you are feeling better. At least you've gotten back to the gym after the "Holiday Nutritional Debauchery" I cant get back till Monday.

:thumbup:

CBates
01-04-2003, 06:49 PM
Originally posted by Herc
Happy New Year!

Hope you are feeling better. At least you've gotten back to the gym after the "Holiday Nutritional Debauchery" I cant get back till Monday.

:thumbup:

I'm feeling better now, I just did a leg workout and it was great, I even increased in everything. So the week absence didn't do much to me. Probably good to take a break too. I hope you're having a good New Year.. I had a pretty bad year last year, hopefully this one will be a lot better.

CBates
01-07-2003, 09:43 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 3 whole eggs, 1 slice of cheese

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 2 tsp of cod liver oil
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: skipped

DB Side Bends: skipped

Squats: 255x8, 255x6

SLDL: 225x10, 225x8

Seated Calf Raises: 220x14,220x14

Deadlifts: skipped (worked out at home, not at gym)
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
205
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Hatebread - Perseverance
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nice workout, since I missed a week due to being sick. Everything increased or stayed the same.. Not working out abs right now since my body fat is kinda high, probalby will start working out abs when I get down to around 190 since I can start to see them then. I know the diet looks like crap, but I haven't been shopping in awhile to get some chicken or steak. I'll hit the store this weekend to get some better stuff to eat.
-------------------------------------------------------------------------

CBates
01-08-2003, 03:27 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 3 whole eggs, 1 slice of cheese

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 2 tsp of cod liver oil
-------------------------------------------------------------------------


Back/Biceps/
-------------------------------------------------------------------------
BB Shrugs: 220x10, 220x10

DB Rows: 65x10, 65x10

Wrist curls: 50x11

BB Curls: 110x6, 110x4

Weighted Neck Raises: 27.5x15
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
205
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Disturbed - Sickness
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout I guess.. I had to stop doing chins.. I just got a new apartment with my girl and she won't let me move my pull up/dip station with me... So now I either got to get a membership at a gym to start doing pull ups again or just deal with rows..
-------------------------------------------------------------------------

Marcel
01-08-2003, 03:34 PM
Originally posted by CBates
Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 3 whole eggs, 1 slice of cheese

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 2 tsp of cod liver oil
-------------------------------------------------------------------------


:thumbup:




Workout Music
-------------------------------------------------------------------------
Disturbed - Sickness
-------------------------------------------------------------------------


:thumbup:




Comments
-------------------------------------------------------------------------
Decent workout I guess.. I had to stop doing chins.. I just got a new apartment with my girl and she won't let me move my pull up/dip station with me... So now I either got to get a membership at a gym to start doing pull ups again or just deal with rows..
------------------------------------------------------------------------- [/B]

tuttut .......... Tell her wazzup C!!! ;)

BennettBoy
01-08-2003, 05:42 PM
Join a gym bro. It would do you good I bet.

CBates
01-09-2003, 10:51 AM
Originally posted by Marcel


tuttut .......... Tell her wazzup C!!! ;)

Trust me, I have. We argued this for a week. I finally gave up because she's having no part of me moving my pull up station. Hell, I had to pretty much beg to be able to bring my other weights... That I have to keep outside on the patio of course...

CBates
01-09-2003, 11:13 AM
Originally posted by BennettBoy
Join a gym bro. It would do you good I bet.

I plan on it.. Since I'm in a new area, I need to find out what gyms there are and good gyms that I'm allowed to do deadlifts and stuff.. I'll probalby check around the area this weekend..

CBates
01-09-2003, 11:14 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 3 whole eggs, 1 slice of cheese

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 can of tuna, 2 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Shoulders
-------------------------------------------------------------------------
Close Grip Bench: 115x12, 120x12

BB Bench Press: 250x7, 250x6

Laying DB Lateral Raises: 17.5x9, 17.5x7

DB Lateral Raises: 27.5x11, 27.5x9

Seated DB Arnold Press: 40x9, 40x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
203
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Strangeland - OST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. I tried to do close grip bench for my triceps, however, they bothered my left shoulder too much, so I think I'll go back do skull crushers for now..
-------------------------------------------------------------------------

CBates
01-13-2003, 11:17 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 3 whole eggs, 1 slice of cheese

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 5 slices of turkey, 1 slice of cheese, 1 slice of cheese cake
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: skipped

DB Side Bends: skipped

Squats: 260x5, 260x4

SLDL: 230x7, 230x5

Seated Calf Raises: 220x14,220x14

Deadlifts: skipped (worked out at home, not at gym)
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
199
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Coal Chamber - Dark Dayz
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Screwed my whole diet up by eating cheese cake, but the next day I was moving all day the next day, I'd have to go off my diet anyway, since I wouldn't have access to all my diet foods.. So I had to restart the diet over on Sunday.. Decent leg workout, I guess.
-------------------------------------------------------------------------

CBates
01-14-2003, 09:13 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 1 slice of cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 3 whole eggs, 1 slice of cheese

Meal 4: steak, 3 servings of green beans, 1 slice of fat free cheese

Meal 5: 4 slices of ham
-------------------------------------------------------------------------


Back/Biceps
-------------------------------------------------------------------------
BB Shrugs: 225x7, 225x7

DB Rows: 70x7, 70x7

Wrist Curls: 50x12

BB Curls: 110x6, 110x5

Weighted Neck Raises: 30x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
Multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
199
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Slipknot - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Not much to say about this workout.. All I know is I need to join a gym fast because DB rows aren't cutting it for my back.. I need to do chins..
-------------------------------------------------------------------------

CBates
01-17-2003, 10:01 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3 whole eggs, 2 slices of bacon

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 1 cup of raw spinach, 1 can of tuna, 1 tbsp of olive oil and vinegar

Meal 4: 2 whole eggs, 2 egg whites, 2 slices of bacon

Meal 5: baked chicken breast, 2 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back/Triceps
-------------------------------------------------------------------------
DB Rows: 70x8, 70x8

DB Flies: 45x7, 45x7

Skull Crushers: 75x7, 75x7

Overhand BB Rows: 125x10

Underhand BB Rows: 125x10
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Rob Zombie - Hellbilly Deluxe
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I switched my routine, now that I moved closer to work and I don't have to drive an hour each way, I can start working out a little on the weekdays instead of working out on the weekend only. My new split will be Friday: chest/back/triceps; Sunday: Legs/Abs; Tuesday: Biceps/Shoulders.. Also, I'm on day 5 of the NHE diet and I'm craving carbs bad!! My girl and my son have been eating junk food all day, like donuts, ice cream, and pizza.. My stomach is cramping right now I want some so bad.. But I gotta stick to the diet so I'm just locking myself in my room away from all that food......
-------------------------------------------------------------------------

CBates
01-19-2003, 10:22 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1 whole egg, 3 egg whites, 1 slice of cheese, 1 tbsp of cod liver oil

Meal 2: Salad: 1 can of tuna, 1 cup of raw spinach, 1/4 cup of sliced pickels, 1 tbsp of olive oil, 1 tbsp of vinegar

Meal 3: 1/2 cup of cottage cheese, 1/4 cup of sweet pees

Meal 4: baked chicken breast, 1 tsp of cod liver oil, 1 slice of cheese, 1/4 cup of sweet pees

Meal 5: 1 can of tuna, 1/4 cup of sweet pees, 1 tbsp of olive oil
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: skipped

DB Side Bends: skipped

Weighted Neck Raises: 30x10

Squats: 260x6, 260x4

SLDL: 230x8, 230x6

Seated Calf Raises: 220x14,220x14
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Machine Head - Burn My Eyes
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout.. I'm not too sure how long I'll be able to do squats without joining a gym. I guess I'll have to start looking around pretty soon. I'm pretty new to the area so I'm not sure of all the gyms available, but from the look of the ones I've seen so far, I don't want no part of them.
-------------------------------------------------------------------------

CBates
01-21-2003, 09:37 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1 whole egg, 4 egg whites, 1 tsp of cod liver oil

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: Salad: 1 can of tuna, 1 cup of raw spinach, 1/4 cup of sliced pickels, 1 tbsp of olive oil, 1 tbsp of vinegar

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 cup of low fat cottage cheese, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Biceps/Shoulders
-------------------------------------------------------------------------
Seated DB Arnold Press: 45x6, 45x5

BB Curls: 110x7, 110x5

Laying DB Lateral Raises: 17.5x9, 17.5x7

BB Shrugs: 225x8, 225x8

DB Lateral Raises: 27.5x7, 27.5x8
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Down - II
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout. I haven't done my shoulders in awhile since I've changed routines, so it feels good getting them back in the mix again. Diet is going well. I don't have a scales right now, but my abs are starting to show through, so I can tell I'm cutting body fat..
-------------------------------------------------------------------------

MonStar
01-21-2003, 09:39 PM
Hey CBates what is your 1RM for bench? Youre handling 250 for sets of 6-8 reps and thats friggin' impressive as hell. Keep up the hard work man.

CBates
01-21-2003, 10:55 PM
Originally posted by MonStar
Hey CBates what is your 1RM for bench? Youre handling 250 for sets of 6-8 reps and thats friggin' impressive as hell. Keep up the hard work man.

Thanks. I'm not sure what my 1RM would be. I'm laying off bench for a few months and trying flys and see how they go. I've been using BB bench as my main chest exercise for 2 years, I'm going to lay off of it for a month or two to get some 'shock' value out of it when I start doing it again. So much benching for so long has started to get to my rotator cuffs a bit..