PDA

View Full Version : Heath's Journal



heathj
03-12-2001, 07:52 PM
Lifting:

Today was Chest/Triceps day. It went pretty well, except I did it really fast. I think next week or the week after I am going to do the negative training, that Chris Mason mentioned. I did the whole workout in about 50 minutes, which is fast, so maybe I should take some more time doing my lifts.

Diet:

So far so good, first day of my diet and I think it has gone pretty well. So far I have had about 10 glasses of water and 1 fruit shake that consisted of 1 orange, 1 banana and 1 apple. It tasted really good. I have one meal left and that is at 9:00 pm. Hopefully tomorrow will go just as good.

heathj
03-13-2001, 08:06 PM
Lifting:

Today was Back/Shoulders. Workout went for about 50 minutes. I took my bicep curls down to 40 lbs. from 45 lbs. and concentrated more on correct form, which I think was much more effective.

Diet:

At first the multigrain bagels didn't taste too good, now I am getting more used to them and they really fill me up, so I am gonna stick with them. The fruit shake today tasted great, and I am continue having them, because they taste great and are very good for me. One more meal left at 9:00 pm.

Since I didn't show diet and training schedule, I will now...


--Training schedule just revised--


Day 1: Chest/Triceps/Forearms

Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Triceps:

1. Decline close grip bench press, 3 sets x 10, 10, 8
2. Triceps lat pushdowns, 3 sets x 10, 10, 8
3. Dumbbell tricep extensions, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 2: Back/Biceps/Abs


Back:

1. SLDL, 3 sets x 10, 10, 8
2. EZ-Curl bent-over rows, 3 sets x 10, 10, 8
3. Front lat pulldowns, 3 sets x 10, 10, 8
4. Hyperextensions, 1 set x 45

Biceps:

1. Standing dumbbell curls, 3 sets x 10, 10, 8
2. Incline dumbbell curls, 3 sets x 10, 10, 8
3. Standing alternating hammer curls, 3 sets, 10, 10, 8

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Day 3: Rest


Day 4: Chest/Shoulders/Forearms


Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Shoulders:

1. Lateral Dumbbell Raises, 3 sets x 10, 10, 8
2. Rear Dumbbell Raises, 3 sets x 10, 10, 8
3. Standing dumbbell shrugs, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Lunges, 3 sets x 12, 10, 8
2. Leg extensions, 3 sets x 12, 10, 8

Hamstrings:

1. SLDL, 3 sets x 10, 10, 8
2. Lying leg curls, 3 sets x 10, 10, 8

Calves:

1. Standing dumbbell calf raises, 3 sets x 15, 12, 10
2. Seated barbell calf raises, 3 sets x 15, 12, 10

Back:

1. Back lat pulldowns, 3 sets x 10, 10, 8
2. Hyperextensions, 1 set x 45

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Days 6 and 7: Rest


Diet:


Meal 1 - 6:40 am

1 multigrain bagel
1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar
16 ounces of water


Meal 2 - 10:40 am

1/2 can of tuna
2 12 grain bread
1 multigrain bagel
2 tbsp mayo
1 banana
16 ounces of water


Meal 3 - 2:00 pm
MRP Bar


Train: 2:30 pm - 3:30 pm
32 ounces of water


Meal 4 - 4:00 pm

3 over-easy whole eggs
2 12 grain bread
1 fruit shake
16 ounces of water


Meal 5 - 6:00 pm

1 chicken breast
1 chef's salad
2 tbsp ranch dressing
16 ounces of water


Meal 6 - 9:00 pm

2 cups of pears
2 tbsp peanut butter
2 12 grain bread
16 ounces of water

heathj
03-15-2001, 11:54 AM
Lifting:

Rest Day


Diet:

Got down 3 liters of water, not bad. Meal 5 was 30 minutes late, but other then that, fine for diet.

heathj
03-15-2001, 08:06 PM
Lifting:

I was sick today and stayed home from school, but I was a little better by 2:30 and felt like lifting. It went good except for the fact it was 40 degrees out and freezing as hell, because I work out in my garage.

Upped bb bench reps by 5 lbs. to 145 x 10,10,8

Goal for 3/22:

Up bench reps to 150
Up curl reps to 45 (perfect form).


Diet:

Breakfast was about 3 hours late, since I woke up at 9:00 am, so I ate Meal 1 at about 9:30 and Meal 2 was only 20 minutes late at 11:00 am. All other meals were good and I wasn't really hungry in between meals. Meal 5 was very good, the chicken was excellent. Have drinken 3 liters of water and one more meal left at 9:00 pm.


Edit: From now on, each week my custom user text will show a goal of mine.

heathj
03-16-2001, 10:04 PM
I think everyday I post a message it says the day ahead because I am PST...anyway...

Lifting:

Today was Legs/Abs Day. Was hard, like always, lunges were very hard on my thighs, which was good.


Diet:

Missed meal 4 because I was talking too my friend and didn't notice the time; at least I didn't get hungry. On meal 5 I did not get to eat chicken, even though I ate some for meal 3, because I'm not supposed to eat meat on Friday's during lent, but I accidentally ate some anyway. Got 3 liters of water down today.

Goals for 2/23: Find protein substitute for chicken.

heathj
03-17-2001, 10:27 PM
Rest Day today...Today was all screwed up.

Lifting:

Rest


Diet:

Diet was all screwed up...was gone from the house all day and I was late for breakfast. The only meals I had that were on time and regular meals were Meals 2 and 3. Other then that, it was all screwed up, and I had pizza! Ack!

Goal for 2/24: Make a weekend meal plan.

heathj
03-18-2001, 09:33 PM
Lifting:

Rest Day


Diet:

Need new diet for weekends since I wake up late and all. So I will work on that for next week. Today I at least had some chicken and pasta.

heathj
03-19-2001, 07:49 PM
Reached my goal a few days early. Today I repped 150 x 10,10,8...I am gonna start posting how many pounds I do on each of my lifts, like Maddog does :)


Lifting:

Chest/Triceps/Forearms - Monday 3/19/01

flat db bench press: 110 x 10,10,8
flat db flies: 50 x 10,10,8
flat bb bench press: 150 x 10,10,8
decline close-grip bench press: 95 x 10,10,8
Tricep lat pushdown: 75 x 10,10,8
EZ-Curl Tricep Extensions: 45 x 10,10,8 (Need to increase)
Forearm curls: 3 x 45
Reverse forearm curls: 3 x 45


Diet:

Woke up late, so had Meal 1 late, skipped Meal 2, but the rest of my meals were on time. Have drinken around 2.5 liters of water today and still have one meal left, so I should get in 3 liters total today.


Goal for 3/26/01: Increase decline close-grip bench press up to 105 lbs.

heathj
03-21-2001, 02:25 PM
Lifting:

Back/Biceps/Abs - Tuesday 3/20/01

SLDL: 125 x 10,10,8
Bent over rows: 105 x 10,10,8
Front lateral pulldowns: 90 x 10,10,8
DB bicep curls: 40 x 10,10,8
Incline bicep curls: 25 x 10,10,8
Hammer curls: 25 x 10,10,8


Diet:

Diet was good. Drank 4 liters of water.


Goal for 3/27/01: Bicep curls 45 lbs.

heathj
03-25-2001, 06:00 PM
Computer broke, so I'm back to posting, except I'm grounded for the next 3 days, but I think I can sneak on. Now, time to catch up for you all to see what I've been doing :)


Lifting:

Rest - Wednesday 3/21/01


Diet:

Good, got 3.5 liters of water

heathj
03-25-2001, 06:03 PM
Lifting:

Chest/Shoulders/Forearms - Thursday 3/22/01

Flat dumbbell bench press, 110 x 10, 10, 8
Flat dumbbell flies, 50 x 10, 10, 8
Flat barbell bench press, 150 x 10, 10, 8
Lateral Dumbbell Raises, 20 x 10, 10, 8
Rear Dumbbell Raises, 15 x 10, 10, 8
Standing dumbbell shrugs, 120 x 10, 10, 8
Forearm curls, 3 x 45
Reverse curls, 3 x 45


Diet:

Good, drank about 3 liters.

heathj
03-25-2001, 06:08 PM
Lifting:

Legs/Back/Abs - Friday 3/23/01

Lunges, 140 x 12, 10, 8
Leg extensions, 140 x 12, 10, 8
SLDL, 125 x 10, 10, 8
Lying leg curls, 90 x 10, 10, 8
Standing dumbbell calf raises, 150 x 15, 12, 10
Seated barbell calf raises, 45 x 15, 12, 10
Back lat pulldowns, 90 x 10, 10, 8
Hyperextensions, 1 set x 45

Also, I was bored about 5 hours later and felt like maxing out, also because my friend was there to spot. I went for 185 (my body weight). Got it with ease, so I tried for 205, which I tried last year. Had it halfway and didn't get it so I just went to see how many times I could rep my own body weight. I got 185 x 4.5. Monday, which is next bench day, since my friend will be there to spot me, I'll be doing some hard training and going 175 x 10,10,8 - If I can do that :) We'll see.

Diet:

Not too shabby. 3 liters of water.

Goal for 4/2/01: Rep 175 x 10,10,8

heathj
03-25-2001, 11:14 PM
Lifting:

Rest - 3/24/01


Diet:

No chicken, not much fruit and one bagel. Bad diet day. About 3 liters of water down.

heathj
03-25-2001, 11:15 PM
Lifting:

Rest - 3/25/01


Diet:

No fruit, one bagel, no chicken. Bad diet day again. About 2 liters of water. Still haven't got my diet plan revised for the weekend yet :(


Goal: Get diet plan revised for weekends.

heathj
03-26-2001, 06:19 PM
Lifting:

Chest/Triceps/Forearms - 3/26/01


Flat dumbbell bench press, 100 x 10, 10, 8
Flat dumbbell flies, 40 x 10, 10, 8
Flat barbell bench press, 165 x 10, 175 x 8, 175 x 5
Decline close grip bench press, 115 x 10, 10, 8
Triceps cable pushdowns, 120 x 10, 10, 8
Dumbbell tricep extensions, 50 x 10, 10, 8
Forearm curls, 3 x 45
Reverse curls, 3 x 45


Diet:

Forgot to bring my lunch with bagel, fruit and tuna. Ate a hamburger and fries at school. Terrible thing to do, but I was hungry. Got home at 5 after workout and had protein bar (22g protein), a protein shake (34g) and my eggs. So far about 1 liter of water, which is bad, but I'm working on 1.5 and hopefully I'll have about 2.5 by the end of the day.

heathj
03-27-2001, 04:46 PM
Lifting:

Back/Biceps/Abs - 3/27/01

SLDL, 185 x 10, 10, 8
EZ-Curl bent-over rows, 135 x 10, 10, 8
Front lat pulldowns, 120 x 10, 10, 8
Hyperextensions, 1 set x 45
Standing dumbbell curls, 80 x 10, 10, 8
Incline dumbbell curls, 50 x 10, 10, 8
Standing alternating hammer curls, 60 x 10, 10, 8
Knee tucks, 1 set x 45
Crunches, 1 set x 45
Dumbbell side bends, 1 set x 45
Bicycle Crunches, 1 set x 45
Incline Situps, 1 set x 45

I am very very sore from Monday and today combined. I think I had two great workouts in a row and I am paying for it, with barely being able to do anything with my arms :) It's the good sore though, heh... Sweatin' hard at the gym.


Diet:

Food fine. Water, bad. Have drinken 1.5 liters today. Got 3 meals left. That would add another 1.5, so maybe I'll finish with 3 or 3.5 liters by the end of the day which isn't bad. Now, it's almost 4:00 pm and time for eggs! :)

heathj
03-28-2001, 10:59 PM
Lifting:

Rest - 3/28/01

Starting on Wednesday's I will be doing cardio. So today I did 70 x 35, 70 x 35, 70 x 35 on the power runner and burned ~200-300 cals on the bike machine.


Diet:

Good, bought some more food today. Also bought 78 servings of whey protein that has 20g protein in each serving. Have drinken 2.5 liters of water. Starting tomorrow I will be mixing 2 cups of milk w/ 2 scoops of whey protein for a total of 56g protein per drink. I will do this once a day every day. It is the chocolate kind..it tastes just like chocolate milk and has lots of protein. I would suggest it :) I bought it at Vitamin World.


Goal for 4/2/01: BB Bench 185 x 8

heathj
03-30-2001, 11:46 AM
Lifting:

3/29/01 - Chest/Shoulders/Forearms

Flat dumbbell bench press, 100 x 10, 10, 8
Flat dumbbell flies, 40 x 10, 10, 8
Flat barbell bench press, 135 x 6, 185 x 7, 205 x 2
Lateral Dumbbell Raises, 30 x 10, 10, 8
Rear Dumbbell Raises, 24 x 10, 10, 8
Standing dumbbell shrugs, 120 x 10, 10, 8
Forearm curls, 1 set x 45
Reverse curls, 1 set x 45


Diet:

Hit all meals, so it was good. About 2.5 liters of water.

Cackerot69
03-30-2001, 11:52 AM
Drink some more water.

heathj
03-30-2001, 04:59 PM
Water schmater :) I used to drink like 1 liter per day, so I'm doing good I think. Slowly I will drink more.

Lifting:


Legs/Back/Abs - 3/30/01

Squats, 135 x 10, 205 x 10, 205 x 8
Leg extensions, 120 x 12, 10, 8
SLDL, 185 x 10, 10, 8
Lying leg curls, 100 x 10, 10, 8
Standing dumbbell calf raises, 135 x 15, 12, 10
Seated barbell calf raises, 70 x 15, 12, 10
Back lat pulldowns, 120 x 10, 10, 8
Hyperextensions, 1 set x 45
Knee tucks, 1 set x 45
Crunches, 1 set x 45
Dumbbell side bends, 1 set x 45
Bicycle Crunches, 1 set x 45
Incline Situps, 1 set x 45


Diet:

Going good so far, except ate Meal 1 and Meal 2 late. About to eat Meal 4...and I haven't been doing Meal 3 lately, because I haven't had any MRP Bars to eat. Oh well, 5 meals is still good enough for me. Gonna go have my eggs, milk and protein powder. Which is gonna be about 74g protein for Meal 4. 1.5 liters of water so far.

heathj
04-01-2001, 12:42 AM
Lifting:

Rest - 3/30/01


Diet:

Made a new weekend diet finally. Sort of like my other diet, but a few different items and at different times.

Meal 1 - 10:00 am

1 multigrain bagel
1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar
16 ounces of water


Meal 2 - 1:00 pm

1 can chili
1 multigrain bagel
1 banana
16 ounces of water


Meal 3 - 4:00 pm

3 over-easy whole eggs
2 12 grain bread
1 fruit shake
2 cups milk
2 scoops protein


Meal 4 - 7:00 pm

1 chicken breast
1 chef's salad
2 tbsp ranch dressing
16 ounces of water


Meal 5 - 9:00 pm

2 cups of pears
2 tbsp peanut butter
2 12 grain bread
16 ounces of water


Today was ok, had lots of food with fat and calories in it. Had some of a chocolate race car..didn't like that. From now on I'll try to stay away from chocolate, at least too much. Bleh..hopefully next weekend I can stick to this diet


Goals: 225 X 1 FOR BENCH ON 4/2/01!!!!

heathj
04-01-2001, 09:18 PM
Lifting:

Rest - 4/1/01


Diet:

Made my new weekend diet plan yesterday, but didn't start it today. Not my fault though! We don't have any chili and had company over for dinner and my mom had to make something special. I still had some chicken and my 56g protein drink. So I at least had around 80-100g protein today. Like 6 1/2 hours of sleep due to Daylight whatever day. It's 8 and I've drinken around 2 liters of water.

<---- Check out my new avatar :D Sexah!


Goals: 4/2/01 - GONNA MAKE MY 225 X 1 BENCH!!!

Also, Hulk, Term and I are starting a competition Saturday and we're gonna record our 6 rep lifts for dead, squat and bench. Monday I'm doing a one rep max for my own knowledge...here is my weekly lifting plan. My goals for them are:


Monday 4/2/01: Bench - 225 x 1

Tuesday 4/3/01: Dead - 265 x 6

Wednesday 4/4/01: Cardio

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 225 x 6


Those are goals...I may make them, I may not, but I sure as hell hope I do. Right now I only do SLDL and that's at 185 x 10,10,8. Last week I had 185 x 7 for bench, so I'm hoping I can get 190 x 6. Also on Friday, first time squatting in a while, I had 135 x 10, 205 x 10,8...So I'm hoping I can get 225 x 6. I'll post back at the end of each day with my results. Also on Saturday I will post my whole week goals and see which or all I completed.

heathj
04-02-2001, 04:18 PM
Lifting:

Chest/Biceps/Forearms - 4/2/01

Well, didn't make 225!! I had my right side up all the way and the left side up 3/4th of the way, but I was sliding to the left where the weight was down farther and couldn't make it. I was mad; I could've easily made 215. So I know I can do that, but I'll just have to try 225 another day. I didn't feel great today either.


Diet:

Had first meal fine, forgot to make second meal, so I had some chicken and rice at school. Now I'm going to Meal 4, even though it's Meal 3, since I never eat MRP Bars. Drinken 1.5 liters of water.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6

Wednesday 4/4/01: Cardio

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 225 x 6


EDIT: F*cking a..did biceps instead of triceps today, heh...oh well, good change I guess to learn that chest/triceps are a better combo for me then chest/biceps ;) We all fux0r up one time or another.

Maddog
04-02-2001, 07:34 PM
Thanks for the feedback Heathj. It looks like you just missed two plates. Really close. Next time you work chest I have no doubt you'll get it. Keep working hard. I'll be watching.:)

heathj
04-02-2001, 08:16 PM
Thanks...this Thursday I'm going for 190 x 6, so I'm not trying for my 225. But next Monday I'll go for 225 x 1 again!! Sure hope I can make it :)

Also, this is kind of interrupting my day by day, but..I just felt like I should post my diet values..I just calculated them out...I need to make a new diet and buy some new chicken with less fat :)

Daily Totals:

Carbs - 267g
Protein - 168g
Fat - 93g
Calories - 2400

Thought I had more calories, less fat and more protein, but I guess I don't..the website I checked lied! :) The chicken my mom has been buying has way too much fat and not enough protein...I think it's baked, so once I start buying new chicken, my fat should go down about 15 and protein should go up to about 180 or so. Need to up my calories possibly to 3000 or so.

heathj
04-03-2001, 06:17 PM
Lifting:

Back/Triceps/Abs - 4/3/01

Got 265 x 6 for Deadlifts!! So that's 1/2 for goals. My back was aching after that...think I had good form except the last one I was slightly leaning forward, but still wasn't terrible and I got 6. Today was supposed to be Biceps, but as I stated yesterday I did Biceps on accident, so I did Triceps today. They were killin' and still do. I know I'll be feeling that tomorrow.

Deadlifts: 265 x 6
Decline close grip bench press: 135 x 10, 10, 8 (PB)
One-Dumbbell Triceps Extensions: 45 x 10, 10, 8
EZ-Curl decline tricep extensions: 75 x 10, 10, 8


Diet:

Forgot to make my damn Meal 2 again, so I had a taco salad, consisting of: Beef, Beans, Lettuce, Olives and a taco shell. I think it had a bunch of protein. Tomorrow or asap I will be making a new diet. It will be a 60/30/10 split. I read somewhere that this is the best diet for losing fat and gaining muscle, so I am gonna try that for a while once I get the diet worked out. Have drinken 1.5 liters of water and I am late for Meal 3, so I am gonna go make and eat that.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6 - COMPLETED

Wednesday 4/4/01: Cardio

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 245 x 6


Edit: Screw that 225..I can do 205 x 10,10,8, so I'm gonna go for Squat - 245 x 6 :D Gotta make high goals :)

heathj
04-04-2001, 04:27 PM
Lifting:

Cardio - 4/4/01

Power-Runner: 70 x 35, 120 x 35, 35, 35, 35
Stationary Bicycle: Burned 100 calories.


Diet:

Have drinken around 1.5 liters of water today. I am hopefully going to start drinking more, making the average per day around 4-5. I also need to make my new diet schedule asap.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6 - COMPLETED

Wednesday 4/4/01: Cardio - COMPLETED

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 245 x 6

heathj
04-05-2001, 04:56 PM
Lifting:

Well, didn't get my 190 x 6 :( So I guess I am at 185 x 6...even though I got it for 7, it's my best 6 repitition lift for bench currently.

4/5/01 - Chest/Triceps/Forearms


Flat dumbbell bench press, 100 x 10, 10, 8
Flat dumbbell flies, 60 x 10, 10, 8
Flat barbell bench press: 190 x 4, 190 x 3, 205 x 1
Lateral Dumbbell Raises: 30 x 10, 10, 8
Rear Dumbbell Raises: 24 x 10, 10, 8
Standing dumbbell shrugs: 120 x 10, 10, 8
Forearm curls: 3 x 45
Reverse curls: 3 x 45


Diet:

Meal 1 fine, Meal 2 had Taco Salad with beef, beans, lettuce, cheddar cheese and olives. Meal 3 about to go down now. Drinken ~2 liters of water.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6 - COMPLETED

Wednesday 4/4/01: Cardio - COMPLETED

Thursday 4/5/01: Bench - 190 x 6 - FAILED (185 x 6)

Friday 4/6/01: Squat - 245 x 6


So, so far for the up coming competition between Cack, Hulk, Term and I my x 6 lifts are:

Bench - 185 x 6
Deadlift - 265 x 6
Squat - Will be done 4/6/01

Competition starts this Saturday I believe.

heathj
04-05-2001, 08:50 PM
--- New Revised Workout #3 ---


Day 1: Chest/Triceps/Forearms

Chest:

1. Flat barbell bench press: 3 sets x Failure
2. Flat dumbbell bench press: 3 sets x 10, 10, 8
3. Flat dumbbell flies: 3 sets x 10, 10, 8
4. Dips: 3 sets x 10, 10, 8
(no rest between 3 and 4)

Triceps:

1. Decline close grip bench press: 3 sets x 10, 10, 8
2. Triceps pushdowns: 3 sets x 10, 10, 8
3. Tricep extensions: 3 sets x 10, 10, 8

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 2: Back/Biceps/Abs


Back:

1. Deadlift: 3 sets x 10, 10, 8
2. Bent-over rows: 3 sets x 10, 10, 8
3. Pullups: 3 sets x Failure
4. Hyperextensions: 1 set x 45

Biceps:

1. Standing dumbbell curls: 3 sets x 10, 10, 8
2. Incline dumbbell curls: 3 sets x 10, 10, 8
3. Standing alternating hammer curls: 3 sets, 10, 10, 8

Abs:

1. Knee tucks: 1 set x 45
2. Crunches: 1 set x 45
3. Dumbbell side bends: 1 set x 45
4. Bicycle Crunches: 1 set x 45
5. Incline Situps: 1 set x 45


Day 3: Rest


Day 4: Chest/Shoulders/Forearms


Chest:

1. Flat dumbbell bench press: 3 sets x Failure
2. Flat barbell bench press: 3 sets x 10, 10, 8
3. Flat dumbbell flies: 3 sets x 10, 10, 8
4. Dips: 3 sets x 10, 10, 8
(no rest between 3 and 4)

Shoulders:

1. Lateral Dumbbell Raises: 3 sets x 10, 10, 8
2. Rear Dumbbell Raises: 3 sets x 10, 10, 8
3. Standing dumbbell shrugs: 3 sets x 10, 10, 8

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Squats: 3 sets x 10, 10, 8
2. Leg extensions: 3 sets x 10, 10, 8

Hamstrings:

1. SLDL: 3 sets x 10, 10, 8
2. Lying leg curls: 3 sets x 10, 10, 8

Calves:

1. Standing dumbbell calf raises: 3 sets x 15, 12, 10
2. Seated barbell calf raises: 3 sets x 15, 12, 10

Back:

1. Pullups: 3 sets x Failure
2. Hyperextensions: 1 set x 45

Abs:

1. Knee tucks: 1 set x 45
2. Crunches: 1 set x 45
3. Dumbbell side bends: 1 set x 45
4. Bicycle Crunches: 1 set x 45
5. Incline Situps: 1 set x 45


Days 6 and 7: Rest

heathj
04-06-2001, 06:21 PM
Lifting:

Legs/Back/Abs - 4/6/01

Squats: 243 x 6, 254 x 6 (reached goal)
Leg extensions: 150 x 10, 150 x 10, 200 x 8
SLDL: 232 x 10, 10, 8
Lying leg curls: 110 x 10, 110 x 10, 130 x 8
Standing dumbbell calf raises: 230 x 15, 12, 10
Seated barbell calf raises: 120 x 15, 12, 10
Pullups: 1 x 8, 1 x 4, 1 x 2, 1 x 6 (no rest in-between)
Hyperextensions: 1 set x 20 (10 lbs. weighted)
Knee tucks: 1 set x 45
Crunches: 1 set x 45
Dumbbell side bends: 1 set x 45
Bicycle Crunches: 1 set x 45
Incline Situps: 1 set x 45

Surprisingly the squat was quite easy.

Diet:

Drinken about 1 liter of water which isn't too good. I will drink another .5 liters at Meal 3. I am very late for Meal 3 because the gym at school was closed and I had to figure out where to go. Meal 3 on the way.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6 - COMPLETED

Wednesday 4/4/01: Cardio - COMPLETED

Thursday 4/5/01: Bench - 190 x 6 - FAILED (185 x 6)

Friday 4/6/01: Squat - 245 x 6 - COMPLETED


Competition:

Bench - 185 x 6
Deadlift - 265 x 6
Squat - 254 x 6

heathj
04-07-2001, 08:01 PM
Lifting:

Rest - 4/7/01


Diet:

Woke up late. Had Meal 1 late, skipped Meal 2. For Meal 4 I ate chicken, steak and raspberry yogurt. Around 2 liters of water so far.

heathj
04-09-2001, 09:40 AM
Lifting:

Rest - 4/8/01


Diet:

Terrible.

heathj
04-09-2001, 05:47 PM
From now on for db lifts or cable lifts, I will be posting how much per side, not total.

Lifting:

4/9/01 - Chest/Triceps/Abs

Flat barbell bench press: 185 x 6, 205 x 3, 205 x 2
Flat dumbbell bench press: 60 x 10, 10, 8
Flat dumbbell flies: 30 x 10, 10, 8
Dips: 3 sets x 10, 10, 8
Close grip bench press: 135 x 10, 10, 8
Triceps pushdowns: 120 x 10, 10, 8
Tricep extensions: 50 x 10, 10, 8


Diet:

Not too bad. Gotta stop giving into the temptation of eating a few jelly beans that my mom leaves out. Other then that...I need to buy Oatmeal and I'm fine. Drinken 2.5 liters of water. Got two meals left. I should get in 3.5 or 4 liters today. Slowly I am progressing my intake of water.


Goals:

Monday 4/9/01: Day is over.

Tuesday 4/10/01: Dead - 245 x 10, 10, 8

Wednesday 4/11/01: Cardio

Thursday 4/12/01: Bench - 185 x 6, 205 x 4, 205 x 3

Friday 4/13/01: Squat - 265 x 6 -If completed, 270 x 6

heathj
04-10-2001, 02:58 PM
Lifting:

Back/Biceps - 4/10/01

Deadlift: 245 x 10, 10, 8
Bent-over rows: 115 x 10, 10, 8
Pullups: x 10, 10, 8
Hyperextensions: 1 set x 45
Standing dumbbell curls: 35 x 10, 10, 8
Incline dumbbell curls: 30 x 10, 10, 8
Standing alternating hammer curls: 30 x 10, 10, 8
Standing barbell reverse curls: 55 x 10, 10, 8

Not too bad, got my deadlift goal. I had to lower dumbbell curls since I realized I need to start going all the way down with the curl instead of halfway.

Diet:

Fine, I am more motivated then ever for this diet, because my dat is overweight and I do not want to turn out like him, so I am hoping this will motivate me to barely cheat at all. Drinken 2 liters of water. Hopefully I'll get 4 down. Missed oatmeal this morning because we had none. Mom is going to store.


Goals:

Monday 4/9/01: Day is over.

Tuesday 4/10/01: Dead - 245 x 10, 10, 8 - COMPLETED

Wednesday 4/11/01: Cardio

Thursday 4/12/01: Bench - 185 x 6, 185 x 4, 185 x 2

Friday 4/13/01: Squat - 265 x 6 -If completed, 270 x 6

heathj
04-11-2001, 05:57 PM
Lifting:

Cardio - 4/11/01

Power Runner: 140 x 35, 35, 35, 35, 35
Stationary Bicycle: 15 minutes - Burned 100 cals.


Diet:

Pretty good. Mom just bought this Healthy Choice pizza that has 49 carbs/24 protein/5 fat...so I might start eating that sometimes. I always though pizza had lots of fat, but I guess not this kind. Drinken 2 liters of water.


Goals:

Monday 4/9/01: Day is over.

Tuesday 4/10/01: Dead - 245 x 10, 10, 8 - COMPLETED

Wednesday 4/11/01: Cardio - COMPLETED

Thursday 4/12/01: Bench - 185 x 6, 185 x 6, 185 x 4

Friday 4/13/01: Squat - 265 x 6 - If completed, 270 x 6

Mystic Eric
04-11-2001, 06:57 PM
heathy, drink more water man. a lot more. and as long as the fat isn't like a bunch of saturated fat, it's all good :D

heathj
04-12-2001, 08:20 PM
Lifting:

Chest/Shoulders/Forearms - 4/12/01

Flat dumbbell bench press: 60 x 10, 10, 8
Flat dumbbell flies: 40 x 10, 10, 8
Flat barbell bench press: 185 x 6, 205 x 3 + 1 assisted, 205 x 2 + 1 assisted
Lateral Dumbbell Raises: 15 x 10, 10, 8
Rear Dumbbell Raises: 15 x 10, 10, 8
Standing dumbbell shrugs: 140 x 10, 10, 8
Forearm curls: 1 set x 45
Reverse curls: 1 set x 45


Diet:

Pretty bad. Went to a memorial today so it was screwed up. Didn't have oatmeal, tuna or eggs. Got in my chicken and protein drink though. Probably had about 100g protein today. Water is also low, on about 1.5 liters...hopefully I can drink lots later, hopefully I will get in 3-4 liters.



Goals:

Monday 4/9/01: Day is over.

Tuesday 4/10/01: Dead - 245 x 10, 10, 8 - COMPLETED

Wednesday 4/11/01: Cardio - COMPLETED

Thursday 4/12/01: Bench - 185 x 6, 205 x 4, 205 x 3 - COMPLETED (Changed a little :))

Friday 4/13/01: Squat - 265 x 6 - If completed, 270 x 6

heathj
04-13-2001, 01:28 PM
Lifting:

Legs/Back/Abs - 4/13/01

Lifting went hella good today! Felt great.

Squats: 265 x 6, 276 x 6 (reached goal)
Leg extensions: 150 x 10, 150 x 10, 150 x 8
SLDL: 232 x 10, 10, 8
Lying leg curls: 110 x 10, 110 x 10, 110 x 8
Standing dumbbell calf raises: 300 x 10, 10, 8
Seated barbell calf raises: 120 x 15, 12, 10
Pullups: 1 x 10 -widegrip, 1 x 10-closegrip, 1 x 4-widegrip, 1 x 4-closegrip (no rest in-between)
Hyperextensions: 10 x 20, 10 x 20


Diet:

Going alright I guess. Drinken 1 liter of water. Hopefully get 3-4 by the end of the day.


Goals:

Monday 4/9/01: Day is over.

Tuesday 4/10/01: Dead - 245 x 10, 10, 8 - COMPLETED

Wednesday 4/11/01: Cardio - COMPLETED

Thursday 4/12/01: Bench - 185 x 6, 205 x 4, 205 x 3 - COMPLETED (Changed a little )

Friday 4/13/01: Squat - 265 x 6 - If completed, 270 x 6 - COMPLETED ( 276 x 6)

heathj
04-22-2001, 10:46 AM
4/21/01 -

Been grounded this week so I had no updates :( Anyway, to recap on the week..my 3 main lifts went as follows:

Bench: 135 x 6, 155 x 6, 185 x 2, 205 x 1 - My wrist was hurting so I didn't even want to chance any more at 205 and I didn't do db bench the whole week due to my wrist :(

SLDL: 230 x 10, 10, 8

Squat: 225 x 6, 280 x 4, 315 x 1 (Personal Best! Progressing nicely to that 350 x 1)

Didn't do regular Deadlift and didn't do much back except pull-ups on Friday because my back was bothering me all week. Hopefully this week it'll be better.

heathj
04-23-2001, 06:01 PM
Lifting:

Gonna do some high volume for the next two weeks and see if I notice some big change.

4/23/01 - Chest/Triceps

8 sets of 115 x 20, 115 x 15, 115 x 11 - On 5 sets or so I went down slow (1-2 seconds) and held it on my chest for 1 second then pushed up.

Tricep Extensions: 40 x 10, 10, 8

That's all I could do I was so sore, heh :) Hopefully I will notice some big change in a few weeks.


Diet:

Woke up late so had Meal 1 late, skipped Meal 2, but had a protein bar to make up for the protein loss. Other then that, drinken 2 liters of water and on schedule for the rest of my meals.

heathj
04-24-2001, 08:13 PM
Lifting:

Back/Biceps/Abs - 4/24/01

Deadlift: 245 x 10, 10, 8 - Back felt stronger today
Seated rows: 100 x 10,120 x 10, 8
Pullups: 3 sets x 10, 10, 8
Hyperextensions: 1 set x 45
Standing dumbbell curls: 35 x 10, 10, 8
Incline dumbbell curls: 30 x 10, 10, 8
Standing alternating hammer curls: 30 x 10, 10, 8
Ab Do-Er: 15 minutes (Haven't done it yet)

Diet:

Not bad, woke up late...skipped Meal 2 because of that. Had chicken and fried rice instead of eggs. And for Meal 4 had chicken and fried rice again. Diet has been ****ty the last week...I need to start being religious about it again. Drinken 2.5 liters of water...hoping to end up with 3.5.

heathj
04-25-2001, 06:54 PM
Lifting:

Cardio - 4/25/01

Power Runner: 120 x 35 x 5
Stationary Bicycle: Burned 100 calories


Diet:

Going alright..I keep missing Meal 2 and eating something else. I love tuna and I need to start making my lunch. Forgot eggs again today, but I am gonna take an extra protein shake to make up for the protein loss. Other then that..drinken 2 liters of water or so.

heathj
04-26-2001, 10:32 PM
Lifting:

Chest/Shoulders - 4/26/01

Very very crappy...I went tanning on Tuesday and when I laid on the bench today to do bench my back hurt so bad because of the burn. Worst pain I have ever felt, so today was pretty much a non-exsistent lift day. Never going fake 'n bakin' again.


Diet:

Alright I guess..I think I am gonna start cutting back because I want to get shredded. Drinken about 2.5 liters of water.

heathj
04-27-2001, 07:53 PM
Lifting:

Legs - 4/27/01

Didn't do anything today, back and chest still sunburned and hurting too much to rest a bar on them.


Diet:

Going alright, not sure if I want to cut or bulk though. Maybe I'll figure it out in the next few days. Currently 186, ~14% bf. Drinken about 2 liters of water...Going for 3 or 3.5.

heathj
05-01-2001, 10:39 AM
Lifting:

4/30/01 - Chest/Triceps

Back still itches like crazy, couldn't do anything chest since it involved laying down and that would make my back hurt bad. Some of my triceps lifts also included laying on a bench and I just got really lazy. Hmm...Tomorrow is Back/Biceps...I will be working out tomorrow. Hopefully my itch will go away, it sucks.


Diet:

Fairly good, ate two tuna fish sandwiches, gonna start upping protein to around 300g and lowering carbs to 200g. I drank 5 liters of water, which I'm also trying to up, because I know water is the most important thing I take in and I need to start drinking more.

heathj
05-01-2001, 10:47 AM
5-1-01

At my mom's work and bored, so gonna make a new diet..will check cals/protein/carbs/fats at home in like 4-5 hours.


Diet:


Meal 1

1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar


Meal 2

1 can of tuna
4 12 grain bread
2 tbsp mayo


Train: 2:30 pm - 3:30 pm

Snack

1/3 cup soybeans


Meal 3

3 over-easy whole eggs
2 12 grain bread
2 scoops protein powder



Meal 4

2-3 chicken breast
2 scoops protein powder


Meal 6 - 9:00 pm

Fruit


5 liters water daily

Chris Rodgers
05-01-2001, 07:44 PM
Get some protein in meal 1. Also, I don't see a meal 5 and fruit is not a meal.

Cackerot69
05-01-2001, 08:29 PM
That diet sucks.

You need protein carbs and fat in EVERY meal.

tuttut

heathj
05-01-2001, 11:02 PM
bleh, eat me. Oatmeal has some protein :) I don't know what else to add, Anthony said add eggs, but I don't have much time in the morning and also, what should I add at night?


Lifting:

Back/Biceps - 5/1/01

Deadlift: 245 x 6, 265 x 6, 275 x 6, 285 x 6
Seated rows: 100 x 10, 110 x 10,8
Pullups: 16, 10, 5
Hyperextensions: 1 set x 45
Standing dumbbell curls: 35 x 10, 10, 8
Incline dumbbell curls: 30 x 10, 10, 8
Standing alternating hammer curls: 30 x 10, 10, 8


Diet:

Went alright I guess, still need to fix my diet. Drank 5 liters again.

Anthony
05-02-2001, 05:26 AM
11 sets for back and 9 sets for biceps????

heathj
05-02-2001, 07:55 AM
One of those sets of deadlift was warmup, I just included it anyway. Those hyperextensions are with no weight, so they aren't hard, so that pretty much brings it to nine.

heathj
05-02-2001, 08:17 PM
Lifting:

Cardio - 5/2/01

PowerRunner: 5 sets of 210 x 35
Stationary Bicycle: ~8 minutes


Diet:

Crappy, heh...I ate a roast beef sandwich today instead of tuna..it still has protein, but not as much. Ate some snacks when I got home because lunch was tiny kinda and also I didn't eat eggs :( But I am gonna have some chicken/asparagus(sp?) stir fry for dinner. Drinken 3 liters, gonna finish off the day with around 5 liters. Still need to make my new diet plan. Maybe I should start waking up ten minutes earlier.

heathj
05-03-2001, 04:42 PM
Lifting:

5/3/01 - Chest/Shoulders

Flat barbell bench press: 185 x 4, 185 x 4, 185 x 6
Flat dumbbell bench press: 60 x 10, 8, 8
Flat dumbbell flies: 30 x 10, 10, 8
Lateral Dumbbell Raises: 15 x 10, 10, 8
Rear Dumbbell Raises: 3 sets x 10, 10, 8
Shoulder machine presses: 50 x 10, 10, 8
Dumbbell shrugs: 80 x 10, 10, 8

First two sets of bench I had no spotter, last one I did. I felt weak today and that is because I haven't done chest in a week and a half, so it's understandable. Next time if I get a sunburn, hopefully it won't hurt so bad I can't bench. Also added machine shoulder presses into workout.


Diet:

Late start, ate meal 1 late, meal 2 had taco salad with beef/bean/cheese/lettuce. I think I am going to add a meal into my plan at 3:30 and then make Meal 3, Meal 4 and then put that around 5 and then put Meal 4 right now at 7 and then Meal 5 at 9. Just gotta find a meal to put in at 3:30.

heathj
05-07-2001, 08:27 PM
Hmm..haven't posted in a while..well, time to post again!

Lifting:

Chest/Triceps - 5/7/01

Flat dumbbell bench press: Negatives: 225 x 3, Regular: 185 x 4, 185 x 3
Flat dumbbell flies: 35 x 10, 10, 8
Incline db press: 3 sets x 10, 10, 8
Decline close grip bench press: 115 x 10, 10, 8
Triceps lat pushdowns: 120 x 10, 10, 140 x 8
Tricep extensions: 50 x 10, 10, 8


Diet:

Going good...drinking 5 liters of water per day, which is much better then before. Also..when I work it's gonna be hard to get into Meals 4 & 5, so I think I might just substitute those two meals for either a small or medium chicken pizza, since I work at a pizza restaurant..yes, restaurant, not stupid Dominoes ;)

Made a new diet..Looks good to me! :)

Diet:


Meal 1

1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar
1 whole egg
1 egg white
1 12 grain bread
2 cups milk
1 scoop protein

Totals:

Calories: 544
Protein: 52g
Carbs: 70g
Fat: 16.7g


Meal 2

1 can of tuna
2 12 grain bread
2 tbsp mayo

Totals:

Calories: 373
Protein: 55g
Carbs: 28g
Fat: 10.9g


Train: 2:30 pm - 3:30 pm
32 ounces of water


Meal 3
2 cups of milk
1 scoops protein
1 can chili

Totals:

Calories: 780
Protein: 44g
Carbs: 78g
Fat: 19g


Meal 4

2 over-easy whole eggs
2 12 grain bread
1 cup milk
1 scoop protein

Totals:

Calories: 388
Protein: 50g
Carbs: 28g
Fat: 12.4g


Meal 5

300g chicken breasts
1 cups milk
1 cups protein

Totals:

Calories: 580
Protein: 58g
Carbs: 13g
Fat: 20g


Meal 6

1 cup of pears
1 cup cottage cheese

Totals:

Calories: 264
Protein: 28g
Carbs: 30g
Fat: 2.3g

Water Totals: 5 liters


Daily Totals:

Calories: 2929
Protein: 287g
Carbs: 247g
Fat: 81.3g

heathj
05-08-2001, 11:32 PM
Lifting:

Back/Biceps - 5/8/01

Deadlift: 245 x 6, 6, 335 x 6 (New goal and reached my goal that I wanted by 6-15!!!)
Pullups: Wide-Grip: 10, 6, Close-Grip: 4 (all the way down)
Concentration dumbbell curls: 30 x 8, 8, 40 x 6
Incline dumbbell curls: 30 x 8, 8, 35 x 6
Standing alternating hammer curls: 30 x 8, 8, 35 x 6

My goals I had set for 6-15:

Bench:

225 x 6 ( Still working on it)


Squat:

295 x 6 (Completed, new goal: 315 x 6)


Deadlift:

335 x 6 (Completed, new goal: 365 x 6)


Diet:

Good so far...sticking to my diet I just made. Missed Meals 4 and 5 though since I had to work. So I ate 2/3rds of a chicken thin crust pizza...had around the same protein, but probably more carbs. Pizza was goooood! The cottage cheese I ate tonight tasted like sh!t so I think I need to find something to replace that..any suggestions?

heathj
05-09-2001, 07:08 PM
Lifting:

Cardio - 5/9/01

PowerRunner: 5 sets, 210 x 35
Stationary Bicycle: 8 minutes


Diet:

Still going good, woke up late again, so I didn't get my eggs in :( *Setting my alarm later, I need those eggs! Might make it into two egg whites, not sure yet..Other then that, diet going good. Hopefully I'll notice some big changes in my lifts. Water so far, 3 liters. I'll finish with 5 or so.

heathj
05-10-2001, 05:59 PM
Lifting:

Chest/Shoulders - 5/10/01

Flat barbell bench press: 135 x 6, 185 x 8, 135 x 6(fast motion)
Flat dumbbell flies:(3 sec down, 1 up) 30 x 8, 8, 6
Incline dumbell bench press: 45 x 8, 45 x 8, 50 x 6
Lateral Dumbbell Raises: 3 sets x 10, 10, 8
Flex Shoulder Press: 50 x 10, 60 x 8, 70 x 8
Standing dumbbell shrugs: 80 x 10, 10, 8


Diet:

Going perfect. Everything is right on schedule. Got 3 meals down. Starting to not get as hungry inbetween each meal, which is good. Water is about 2 liters so far. Hopefully finish up with 5 liters.


Goals: Win competition that ends in about one month ;)
Continue with diet and hopefully get stronger without gaining fat or much poundage.

heathj
05-14-2001, 09:23 PM
Time to update this thing more often.

Lifting:

5/14/01 - Chest/Triceps

Gonna start doing bb bench on Monday for fast twitch and on Thursday for slow twitch.

Flat barbell bench press: 135 x 15, 12, 10
Flat dumbbell flies: 25 x 8, 8, 6 - Perfect slow form
Incline dumbbell bench press: 50 x 8, 8, 60 x 4
Tricep kickbacks: 25 x 8, 8, 6 - Changed to kickbacks from close-grip bench
Triceps lat pushdowns: 120 x 10, 150 x 10, 8 - Easy today
Tricep extensions: 60 x 10, 10, 8


Diet:

Not going well the last few days. Need to start waking up to my alarm to make Meals 1 and 2 correctly. Drinking less water then normal also the last few days.

Chris Rodgers
05-14-2001, 10:06 PM
Heath- For your info:


Fast twitch- Use heavy weight, low reps

Slow twitch-Use lighter weight, high reps


You thought it would be the other way wouldn't ya?

heathj
05-14-2001, 10:11 PM
Yeah, odd, that makes no sense.

Anthony
05-15-2001, 04:55 AM
People actually do kickbacks?! LMAO!! tuttut

BTW, sup biatch?

heathj
05-15-2001, 08:20 AM
Actually, those kickbacks work my triceps very good. They are hard if you do them slow and controlled.

heathj
05-15-2001, 07:09 PM
Lifting:

Deadlift: 245 x 6, 6, 345 x 6 ( Personal Best)
Seated back rows: 100 x 10, 10, 8
Pullups: 10 second rest between each set: 10, 6, 4
Concentration dumbbell curls: 30 x 8, 8, 40 x 6
Incline dumbbell curls: 30 x 10, 10, 8
Standing hammer curls: 30 x 10, 10, 35 x 6


Diet:

Going well. Drinken lots of water already today. Drinken 5 liters and it's 6 pm.


Goals:

On Friday gonna go for 295 x 6 for squats again. Next tuesday gonna go for 350 x 6 on deadlift.

heathj
05-20-2001, 04:39 PM
Just wondering since I don't update much anymore. Does anyone really read this? Because it doesn't seem to have too much benefit to me anymore..maybe I should start a new journal for a new goal...just wondering.

Cackerot69
05-20-2001, 07:42 PM
Fast twitch are called fast twitch becuase they fatigue FAST. They are stimulated to a greater degree with FAST contractions.

Heath, don't try to train fast twitch and slow twitch fibers in different sessions. Just do them in the same session.

For example,

Chest:

Bench Press - 1-3 sets, of 1-5 reps. 1-2 sets, of 10-15 reps.

Flye - 1-2 sets, of 3-5 reps. 1-2 sets, of 10-15 reps.

There you go, both fast twitch and slow twitch fibers are maximally stimulated in one session.

Maki Riddington
05-20-2001, 08:58 PM
I read it,:)

Cackerot69
05-20-2001, 09:17 PM
Read.....?

My article?

Maki Riddington
05-20-2001, 09:18 PM
I mean I read his posts, yes Cack I read your article.

Cackerot69
05-20-2001, 09:24 PM
Check your personal messages, Mr. Riddington.

:)