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galileo
03-06-2004, 03:01 PM
Year of the bling!

bench press
95x5, 125x5, 165x3, 205x3, 230x3, 230x3
bentover barbell row
135x5, 155x3, 190x3, 190x3
atf squats
135x5, 185x3, 215x3, 225x4, 225x5
db curls
60x5:5, 60x5:5

briancurran01
03-06-2004, 03:23 PM
nice work galileo. maybe i will be able to catch you in bench after all. i am going to try and get 225 before the end of the month.

WillKuenzel
03-07-2004, 09:23 AM
Where's my bling, dammit!

rookiebldr
03-07-2004, 10:02 AM
It's coming Homie. j00 just wait!

WillKuenzel
03-07-2004, 12:06 PM
I'm not the patient type. :(

Wikked1
03-08-2004, 06:49 AM
Nice benching dude. Nice squatting as well. Year of the bling-bling I sure hope that turns out to be true.....I don't know about the rest of ya' but I'll take the winning powerball ticket any time now....

JustinF
03-09-2004, 04:42 AM
:spam:

galileo
03-09-2004, 05:46 AM
03.08.2004 - Getting Ripped : Day 15 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I checked my damage this morning and the pinches held steady. My weight had jumped to about 178 again, but it is up and down so often on this diet that it doesn't indicate anything. The good news though, was that the pinches held steady, as I just said. Rockin' the 9.1% by 3-site and my top abs and my ribs are starting to let me know they exist. I assume that means I'm about 12%. I swear if I ever hit 5% by 3-site I'm going to take a picture and put it on my ****ing Christmas cards.


http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I actually look forward to the structure that Monday brings.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, multi, b, e, c, glucosamine, zinc, glutamine, green tea extract, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
6oz turkey, 1 apple, 2 fish oil caps, 2 flaxseed oil caps
10oz cottage cheese, 1 tbsp sugar-free jelly, 1 cup spinach, 2 flaxseed oil caps
5oz chicken, 1 cup spinach, 126g brocolli, 2 fish oil caps, 2 flaxseed oil caps
1 can tuna, 1 cup spinach, 42g carrots, 1 orange, 2 fish oil caps, 2 flaxseed oil caps
8oz plain yogurt, 49g optimum complete protein diet, 2 fish oil caps, 2 flaxseed oil caps

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
.depletion.number.one.

incline dumbbell press - [increase]
42.5x15, x15, x15, x15, x15
cybex lat pulldown
70x15, x15, x15, x15, x15
cybex chest press
85x15, x15, x15, x15, x15
cybex neutral row - [increase]
80x15, x15, x15, x15, x15
lateral raise
15x15, x15, x15

The hardest exercise on here has got to be the neutral row. I'm not exactly sure if it's because it is at the end or because I am hella weak with rows. Either way, it crushes me. I can increase my two chest motions again next week though.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I was friggen exhausted, but I did get 7 hours.

briancurran01
03-09-2004, 06:44 AM
Nice work Galileo.

Wikked1
03-09-2004, 07:04 AM
I swear if I ever hit 5% by 3-site I'm going to take a picture and put it on my ****ing Christmas cards.

LMFAO you and me both dude....hell if I could get 5% by 1 site I still wouldn't care! Nice workout!

Coke
03-09-2004, 07:11 AM
I bet you are going to be extremely ripped one of these days, it is on your mind so much - Good Luck.

Scott S
03-09-2004, 11:35 AM
Just think -- when you hit 0% by 3-site, you'll be as ripped as aka!!

galileo
03-09-2004, 01:18 PM
03.09.2004 - Getting Ripped : Day 16 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I have come to the phase where it is getting difficult to make an accurate pinch. Beyond the borders of this phase lies the phase where the fat has dispersed a good deal and the pinches become more inconsistent. Then, becomes the hella lean phase. Phase 1 - hella fat, is now finished.

My offer was accepted!! I am going to be a homeowner! w00t!

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Tuesday bluesday better wear shoes day!

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
10oz cottage cheese, 1 tbsp sugar-free jelly, 1 cup spinach, 2 fish oil caps, 2 flaxseed oil caps
5oz chicken, 1 cup spinach, 42g carrots, 2 fish oil caps, 2 flaxseed oil caps
1 can tuna, 1 cup spinach, 126g brocolli, 1 orange, 2 fish oil caps, 2 flaxseed oil caps
6oz turkey, 1 apple, 2 flaxseed oil caps
8oz plain yogurt, 49g optimum complete protein diet, 2 fish oil caps, 2 flaxseed oil caps

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
.depletion.number.two.


hammer curls
35x15, x15
tricep extensions
35x15, x15
45 leg press press
3p+25psx15, x15, x15, x15, x15
calf-raise on 45 leg press
3p+25psx15, x15, x15, x15, x15
hamstring curl
45x15, x15, x15, x15, x15
leg extension
60x15, x15, x15

My knees hurt a little so I took the leg extensions at a 2/2 pace and they burned a good bit. I can't wait to go sleep.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
After work, then class, I crashed on the couch. I can't remember exactly what time, but I bet I got 8 hours.

briancurran01
03-09-2004, 01:24 PM
sweet man!!!!!!!!!! congrats on the offer being accepted

JustinF
03-09-2004, 01:25 PM
'grats homeboy. Awesome news!!

WillKuenzel
03-09-2004, 01:43 PM
Congrats on finishing phase 1! ;) And on now becoming a homeowner as well! Certainly looks like things are going great all the way around.

galileo
03-09-2004, 01:58 PM
My 3 bedrooms and 2.5 bathrooms of d3strukshun.

http://www.hollowmedia.com/images/fortress.jpg

Relentless
03-09-2004, 02:00 PM
nice digs

lots of room in that driveway; you can make that 2-car garage into your WEIGHT PIT OF HAET!


*notices the edits on the pic, with the bleeding walls and the pentagram*

Did you get a discount due to the blood? I always reckoned that was the reason people moved into places like on Amityville.

"Uh, dude? The walls are like, bleeding."
"So? Do you know what I paid for this place? ****, we're staying even if something kills one of the kids. If both of 'em buy it we'll move but I'm willing to lose one and stick."

ElPietro
03-09-2004, 02:28 PM
That mailbox is teh suck.

Scott S
03-09-2004, 04:43 PM
My little boy, all grown up now... *sniff*

ectx
03-09-2004, 06:15 PM
The pine trees are ghey. NEEDS MORE WEEDS. You are a chingatarugo.

rookiebldr
03-10-2004, 12:23 AM
My offer was accepted!! I am going to be a homeowner! w00t!


Excellent! :)

JuniorMint6669
03-10-2004, 12:29 AM
Congrats on the house!

Coke
03-10-2004, 12:08 PM
Fine crib, we could throw a wbb-bbq right in that big a$$ driveway!

JustinASU
03-10-2004, 05:15 PM
Nice House, Bitch.

Wikked1
03-10-2004, 05:25 PM
*peers at special box*
prepares to ship housewarming gift
return address will be Fortress of hAet.
Congrats dude!!! Big WBB bash? Your place?

JustinF
03-11-2004, 03:42 AM
w0rd. When's the date? PARTAYYYYYY!!!! w00t!

galileo
03-11-2004, 05:49 AM
http://www.hollowmedia.com/images/wbbboxes.gif cal
Thanks! A weight pit of hAet, there shall be! No discount for the blood; I actually paid extra for it.

http://www.hollowmedia.com/images/wbbboxes.gif pete
You are teh suck.

http://www.hollowmedia.com/images/wbbboxes.gif scott
Sad, yet happy. Isn't it?

http://www.hollowmedia.com/images/wbbboxes.gif rookie
Most!

http://www.hollowmedia.com/images/wbbboxes.gif minty
Thanks man.

http://www.hollowmedia.com/images/wbbboxes.gif cocoa
We could, but you would make up an excuse why you couldn't show up. ;)

http://www.hollowmedia.com/images/wbbboxes.gif justinAsu
Thanks Justin.

http://www.hollowmedia.com/images/wbbboxes.gif wikked1
Muahahaha!

http://www.hollowmedia.com/images/wbbboxes.gif JustinF
We're looking at the end of April. Then, party in July!

Relentless
03-11-2004, 07:19 AM
http://www.hollowmedia.com/images/wbbboxes.gif cocoa
We could, but you would make up an excuse why you couldn't show up. ;)


Nah, he'd just evade the question when it came up.

Coke
03-11-2004, 08:09 AM
You guys ought not be so cold towards me - :D...i know i ain't all that bad - ;)

Relentless
03-11-2004, 08:25 AM
Not bein' cold dude. Just tellin' it like it is.

Don't confuse someone choosing not to blow sunshine up your ass with animosity. :D

ElPietro
03-11-2004, 08:27 AM
Did you know the komodo dragon has an infectious bite, due to the fact that parts of it's last meal stay stuck in it's teeth and by creating a protein rich environment, fosters over 50 different types of bacteria? It can bite a deer, and even if the deer escapes the infection will kill it within a week.

That's ace.

fuzz
03-11-2004, 09:04 AM
Your house needs a '78 camaro up on blocks in the front yard. And strippers. Lots of strippers.

galileo
03-11-2004, 01:42 PM
03.11.2004 - Getting Ripped : Day 18 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Today, depleted I was 174 @ 8.5%, which is about 1lb lbm up and 5lbs fat down. Fat loss has slowed slightly, but I really did it up this past weekend so I probably deserved it.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Lawdy lawdy, guess who's got lethargy.

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
starvation food
refeed food

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
.depletion.number.three.

45 leg press
5p+15psx12, x12
calf-raise on 45 leg press
5p+15psx12, x12
cybex leg curl
70x12, x12
cybex leg extension
120x12, x12
cybex lat pulldown
90x12, x12
incline db bench
52.5x12, x12
cybex neutral row
95x12, x12
cybex chest press
120x12, 120x12
lateral raise
17.5x12, 20x12
hammer curls
40x11:11
ghey cybex tricep thing
can't remember x12

I feel like death. Yes, death.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I pwned 7.5 hours.

briancurran01
03-11-2004, 01:50 PM
nice workout gal.

950 pounds on the chest press????

Hatred
03-11-2004, 03:09 PM
Congrats on the acquistion of an overwhelming burden. :thumbup:

And a BBQ sounds good.Looks cold though.

WillKuenzel
03-11-2004, 03:36 PM
LOL@starvation food. How does that stuff taste?

galileo
03-11-2004, 04:35 PM
I forgot to convert it to ounces.

Overwhelming burdens, yay!

Starvation food tastes like burning. :(

Scott S
03-11-2004, 07:38 PM
Just 'cause I'm slow... you're treating your Thursday workout as more "depletion" than "tension"?

(I bought the book, and am trying to get everything figured out.)

ectx
03-12-2004, 12:49 AM
how dare you ignore me? I challenge you sir, to a duel! *takes off glove and smacks gal on the face with it* joto!

Exnor
03-12-2004, 04:44 AM
Congratulations on getting the house, it looks great, despite the blood stains.

galileo
03-12-2004, 06:46 AM
http://www.hollowmedia.com/images/wbbboxes.gif scott
It's really a final depletion, but he refers to it as a tension workout.

http://www.hollowmedia.com/images/wbbboxes.gif ectx
Whoops!

http://www.hollowmedia.com/images/wbbboxes.gif exnor
The blood stands make it better!


Here's me today after 3 weeks o' cutting.

JustinF
03-12-2004, 06:49 AM
Here's me today after 3 weeks o' cutting.


HAET. That is all.










Nice job bro! :thumbup:

briancurran01
03-12-2004, 06:57 AM
nice work galileo. looking mighty lean bro

Wikked1
03-12-2004, 07:17 AM
Gotta say you're sure are glamorizing the hell out of the UD2.....yes indeed if I weren't planning another quick lean gain I'd want to jump right on this band wagon right now......uuuuhmmm NOT! Looking good man....thought I say some ab seperation there! Nice!

Scott S
03-12-2004, 07:53 PM
Wow...unless I missed a pic, that's the leanest I've ever seen your midsection. Your chest is looking more square too.

Good work! :thumbup:

galileo
03-13-2004, 10:16 AM
Thanks everyone. Each bulk/cut I do I get a bit leaner and I think UD2 is a good way to have rapid success. It's the consistency that really makes everything come together.

I also find that I'm having more noted success due to the increase in phytonutrients. The diet remains the same and if anything, I'm doing less cardio and less supplements. Go spinach, go!

WillKuenzel
03-13-2004, 10:52 AM
I think that's the best you've looked. I think you've been leaner but your chest looks much thicker so it works better.

galileo
03-13-2004, 04:38 PM
atf squats
95x5, 135x5, 185x3, 225x5, 225x5
neutral chins
+0x5, +10x5, +35x5
bench
130x5, 185x3, 215x2, i_hate_myselfx3

Powerman's Bicep Idea
db hammer curls
50x6:6, 50x6:6
bb partial rep curls
105x8, 105x3->95x5
bb negative curls
135x8
bb fast reverse curls
65x8, 75x8

JustinASU
03-13-2004, 05:04 PM
HAET. That is all.










Nice job bro! :thumbup:
:withstupi

On both accounts....long time no talk Xian, How're things goin for ya?

galileo
03-13-2004, 07:24 PM
JustinASU convinced me to go ahead and post this, so I will.

My arms are .5" bigger in the second picture and my chest measures perhaps 3" wider.

WillKuenzel
03-13-2004, 07:40 PM
Holy crap, dude! Your lats exploded.

JustinASU
03-13-2004, 07:47 PM
Told ya it'll get some good comments!

Scott S
03-13-2004, 07:49 PM
Your neck too. :thumbup:

What's the rationale behind those partial curls you and P-man are doing these days?

briancurran01
03-13-2004, 07:50 PM
lats, delts and traps are all very impressive xian.

galileo
03-14-2004, 08:07 AM
Thanks to all for the positive comments!

Scott - Mel Siff has written some things about how your arm reacts to certain motions and using this majt devised an evil plan to try to target the entire region with motions that will affect it the most.

Hammer curls activate the bicep, brachioradialis, and brachialis, regardless of speed.
Supinated curls activate the bicep at the top portion of the ROM and very bottom portion of the ROM, but in the middle it has little activation. If you do them fast, you get only brachialis action going on; so the partials are done very slow as are the negatives.
Reverse curls target the brachioradialis and brachialis without the bicep and it's shown to react more to faster movements.

So, there ya go. It's interesting stuff and I'm eager to see if it's going to make any difference for me (even while cutting).

JuniorMint6669
03-14-2004, 01:10 PM
Whoa lookin awesome. I remember you told me your delts were too big, but things appear to be balancing out nicely. And like they said about lats, damn. Yea, just, damn. Im jealous.

Saint Patrick
03-14-2004, 05:11 PM
Lats definitely got bigger. Spinal erectors look decent, you really should do more deadlifts though.

Wikked1
03-15-2004, 09:46 AM
Looking good man....except we gotta get you out in the sun a little bit.....new place got a deck out back? (can't have you in the driveway).......seriously back looks good and it appears as though your waist has trimmed up a bit.....nice work!

galileo
03-15-2004, 10:29 AM
03.15.2004 - Getting Ripped : Day 22 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Everything is still on track with the diet. This past week has been exceedingly stressful though and I'm starting to get apathetic about ****. I need to turn this around...

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Back to it.

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
8oz turkey, 1 apple, 2 fish oil caps, 2 flaxseed oil caps
1 can tuna, 1 orange, 2 fish oil caps, 2 flaxseed oil caps
8oz cottage cheese, 1 tbsp sugar-free jelly, baby carrots, brocolli, spinach, 2 fish oil caps, 2 flaxseed oil caps
8oz plain yogurt, 49g protein blend, 1 cup spinach, 2 fish oil caps, 2 flaxseed oil caps
5oz chicken, spinach, 2 fish oil caps, 2 flaxseed oil caps

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
.depletion.number.one.

incline dumbbell press
45x15, x15, x15, x15, x15
cybex lat pulldown - increase
70x15, x15, x15, x15, x15
cybex chest press - increase
90x15, x15, x15, x15, x15
cybex neutral row
85x15, x15, x15, x15, x15
lateral raise
15x15, x15, x15

Die please.

I was so super pumped after this workout that I looked humongous. Fat, but humongous. I have to up my chest stuff yet again because the proper amount of shakiness was not elicited.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I tried to sleep a little extra and got almost 8 hours.

galileo
03-15-2004, 10:32 AM
http://www.hollowmedia.com/images/wbbboxes.gif minty
Yeah, the delts still overshadow the arms more than I'd like though. Thanks a lot, I appreciate the comments!

http://www.hollowmedia.com/images/wbbboxes.gif patty
Thanks; and I say you need to do less crunches. :)

http://www.hollowmedia.com/images/wbbboxes.gif wikked
Yeah, I need some sun. I have a ton of tanning sessions left down here that I need to use up before I move in a few months, so I may as well get started on those. The waist is a bit better, but I still have some love handle action going down - more visible from the front.

Anthony
03-15-2004, 10:35 AM
You definitely look thicker now than in November. Good job!

ElPietro
03-15-2004, 10:39 AM
Definitely less sweaty in the after pic. :D

Good job senior. :thumbup:

WillKuenzel
03-15-2004, 10:43 AM
What happened to the apple cider vinegar or whatever? Why aren't you taking the green tea anymore?

Beast
03-15-2004, 11:00 AM
Pics look great, gal. Your shoulders are humongous! :thumbup: How is the cutting going?

galileo
03-15-2004, 01:22 PM
http://www.hollowmedia.com/images/wbbboxes.gif anthony
Thanks! The difference, as I said, is about 10lbs. I think it split up equally with upper and lower body.

http://www.hollowmedia.com/images/wbbboxes.gif pete
That was the goal! I hadn't showered since November, so it was really a before and after picture for my hygiene.

http://www.hollowmedia.com/images/wbbboxes.gif w1ll
I can't stay consistent with the Green Tea because of my fear of vomiting. The apple cider vinegar would be used to maximize the glucose uptake, which is of little to no value on this low calorie/carb phase. It may be beneficial during my carb ups, but I'd mainly use it for a moderate carb moderate calorie diet.

http://www.hollowmedia.com/images/wbbboxes.gif beast
Thanks man, my front delts always seem to get the attention when I do a picture like that. The cutting is going well, I think I've taken off about 6lbs of fat so far and I weighed 177 this morning, so that's only 1lb of weight loss. I won't really know how much pure weight I've lost until I'm completely finished with the depletion/supercompensation cycles, but I imagine it'll only end up being a couple of pounds. Last time I did UD2 I put on about a pound or two by the end, so it's quite successful for body recomposition. Lifts are going up (except for bench press), so I'm not complaining.

galileo
03-15-2004, 08:42 PM
I just wanted to tell everyone that I used to be way funnier.

http://www.wannabebigforums.com/showpost.php?p=257222&postcount=2
http://www.wannabebigforums.com/showpost.php?p=259177&postcount=12
http://www.wannabebigforums.com/showpost.php?p=258047&postcount=31
http://www.wannabebigforums.com/showthread.php?p=260137
http://www.wannabebigforums.com/showpost.php?p=260256&postcount=60

Ok that's enough. You can find more if you apply yourself.

Saint Patrick
03-15-2004, 08:46 PM
OMG teh funney nevar stops LOL!!!!!1!!!1!!


That last link didn't work tho. Did you post it in the mod's forum or something?

heathj
03-15-2004, 09:32 PM
Lats and shoulders are improving nicely. Good work f00!

Scott S
03-15-2004, 10:45 PM
Becoming an adult does tend to suck out one's soul.

Wikked1
03-16-2004, 07:35 AM
:withstupi
NOT to mention one's wallet!

galileo
03-16-2004, 01:32 PM
03.16.2004 - Getting Ripped : Day 23 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
My chest looked a lot more square this morning. Still a detectable problem in the nipple areas though.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Mmmm. Bland!

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
8oz turkey, 1 apple, 2 fish oil caps, 2 flaxseed oil caps
1 can tuna, 1 orange, 2 fish oil caps, 2 flaxseed oil caps
8oz cottage cheese, 1 tbsp sugar-free jelly, baby carrots, brocolli, spinach, 2 fish oil caps, 2 flaxseed oil caps
8oz plain yogurt, 49g protein blend, 1 cup spinach, 2 fish oil caps, 2 flaxseed oil caps
5oz chicken, spinach, 2 fish oil caps, 2 flaxseed oil caps

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
.depletion.number.two.

hammer curls
35x15:15, x15:15
tricep extensions
35x15:15, x15:15
45 leg press press - increase
3p+25psx15, x15, x15, x15, x15
calf-raise on 45 leg press- increase
3p+25psx15, x15, x15, x15, x15
hamstring curl - increase
45x15, x15, x15, x15, x15
swiss ball crunch
+0x15, 15, 15, 15, 15

That was fun. Afterward I looked in the mirror and began to think that I am fatter that I was last week. I hope it's just the proportions of my different areas playing tricks on me. I feel fatter. Perhaps I'm bloated from the raw vegetables or perhaps it's just the harsh flourescent lighting. I don't know...I just wish I wouldn't always slow down about where I am now.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
7 hours, maybe?

briancurran01
03-16-2004, 01:36 PM
you are probably just seeing something that isnt there. You are doing awesome though xian :thumbup:

WillKuenzel
03-16-2004, 01:54 PM
Cutting has a way of playing tricks on the mind and wrecking havoc on the self-esteem. You're doing a great job, dude! Just keep working hard. You know you'll never be satisfied one way or the other ;) but that doesn't mean you aren't making progress.

galileo
03-17-2004, 02:17 PM
03.17.2004 - Getting Ripped : Day 24 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
A little leaner today, but not as big of a change as previous weeks. No surprise, I didn't do myself any favors this weekend. I didn't get enough carbs for my refeed and I had a little more fat than I should've.

Anyhoo, same old same old.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
The plan is to slowly eliminate dairy from my diet to see if it changes my water retention at all.

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
8oz turkey, 1 apple, 2 fish oil caps, 2 flaxseed oil caps
5oz chicken, baby carrots, spinach, 2 fish oil caps, 2 flaxseed oil caps
1 can tuna, spinach, 2 fish oil caps, 2 flaxseed oil caps
8oz cottage cheese, 1 tbsp sugar-free jelly, brocolli, spinach, 2 fish oil caps, 2 flaxseed oil caps
8oz plain yogurt, 49g protein blend, 1 cup spinach, 2 fish oil caps, 2 flaxseed oil caps

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
I had meetings so I missed my cardio.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
Oh wow, 6 hours. Suck.

galileo
03-17-2004, 02:18 PM
http://www.hollowmedia.com/images/wbbboxes.gif brian
Either in my head or on my belly. Either way. ;)

http://www.hollowmedia.com/images/wbbboxes.gif w1ll
I want to hear nothing from you about cutting you naturally lean prick!

Scott S
03-17-2004, 04:10 PM
The plan is to slowly eliminate dairy from my diet to see if it changes my water retention at all.

I bet it will. I swear I can feel myself getting bloated whenever I eat cottage cheese.

JustinF
03-18-2004, 03:36 PM
How goes it bro?

galileo
03-18-2004, 04:09 PM
I had a super super rough day at work. Our shipping system is not made for 1000+ shipments a day and our vendor is so small that getting assistance isn't a simple task. I had to spend most of my day troubleshooting, writing analysis documents, and making recommendations that a person at my level doesn't usually make.

By the time I got to my workout I was totally exhausted. I did the same as last week, now I'm eating spaghetti and hoping that I fixed everything that I think I fixed at work.

It's been one of those weeks I'd love to erase from my memory, so I'm going to go see the new Jim Carey movie and live vicariously through him.

WillKuenzel
03-18-2004, 05:21 PM
Sorry to hear about the rough week. That's never easy on the other aspects of life.

I think to really see a difference in water retention you'll have to see your overall sodium count go down. And that's not easy while cutting.

fuzz
03-19-2004, 01:44 PM
Lemme know how the movie is. I really wanna see it but probably won't make it out till next week.

How have things been going with UD2? I've been away from the logs for awhile so I'm out of the loop.

galileo
03-19-2004, 08:37 PM
w0rd.


UD2 is going well I suppose. I'm feeling miserable on my refeeds though. <yawn> Insulin crash, time to sleep.

galileo
03-20-2004, 04:03 PM
Wow, got a PR today. Go me.

incline db bench
30x8, 60x5, 80x5, 80x5
atf squats
95x5, 135x5, 185x5, 215x3, 230x5, 230x5
barbell rows
135x5, 165x5, 185x3, 210x3
db hammer curls
55x6:6, 55x6:6

Saint Patrick
03-20-2004, 05:09 PM
You sure like those low reps, dont you?

Scott S
03-20-2004, 09:16 PM
Have you made yourself diabetic yet? ;)

galileo
03-20-2004, 10:17 PM
You sure like those low reps, dont you?
It's part of the diet, douche.

galileo
03-20-2004, 10:18 PM
Have you made yourself diabetic yet? ;)
Yes, now where's my insulin?

rookiebldr
03-21-2004, 08:19 PM
:redface:

rookiebldr
03-21-2004, 08:47 PM
atf squats
95x5, 135x5, 185x5, 215x3, 230x5, 230x5


go you. :)


I'm aiming for those curls though, bro. ;)

WillKuenzel
03-21-2004, 09:08 PM
When do you do stat updates and stuff? How's the abs coming?

Ain't it about bulking time again? ;)

Scott S
03-22-2004, 12:37 AM
Ain't it about bulking time again? ;)

I'll say. He can't be above 12% right now.

JustinF
03-22-2004, 03:55 AM
Nice work yo.

Wikked1
03-22-2004, 07:15 AM
Nice power workout ....grats on the PRs! Good squatting! What's the prob on the refeeds?

galileo
03-22-2004, 10:29 AM
http://www.hollowmedia.com/images/wbbboxes.gif rookie
Maybe I need to bulk and give you something a little better to shoot for. ;)

http://www.hollowmedia.com/images/wbbboxes.gif will
Today I was like 176-177 and I clipped a 7.93% by 3-site. I'd say I'm 10.5% then. Got ribs and all that good stuff. I haven't lost much weight (2lbs), but the fat's been coming off pretty well. If I do bulk, I may try my hand at the beta bulk that I let you use before. Were you pleased with it?

http://www.hollowmedia.com/images/wbbboxes.gif scott
Yeah, but due to my horrid genetics it takes a bit lower of a percentage to make me look good.

http://www.hollowmedia.com/images/wbbboxes.gif justinF
Thanks man!

http://www.hollowmedia.com/images/wbbboxes.gif wikked1
I ended up taking in too much fat and too much sugar, that's all. I was more controlled this time though. I think it helped, since my ab pinch dropped a decent amount.

WillKuenzel
03-22-2004, 10:52 AM
I was telling somebody the other day that I think it worked really well for me. Better than any other bulking I've done. I used it for 8 weeks and put on almost 10lbs and looked leaner. Whether that was actually true or not, or just due to the cardio, I'm not sure, but I liked it. I would have kept it up longer but due to schedule changes and stuff, I wasn't quite able to keep it up longer than that.

galileo
03-23-2004, 10:22 AM
Thanks for the feedback Will. I hope that it works as well for people with all types of metabolisms.

galileo
03-23-2004, 05:30 PM
03.23.2004 - Getting Ripped : Day 30 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Plans have changed slightly for this week. I'm shooting for a normal deficit and adding some HIIT on off days. A few weeks off of UD2 will do me some good (and my joints).

I ordered the new beta product from Avant Labs called H.E.A.T. <makes evil face>. The writeup looked all scientific and junk, so maybe it works. I like yohimbine and it is a key ingredient, so I figure I can't go terribly wrong with this product.

I deserve a raise.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
There is no plan, I lied.

http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
5.5oz turkey, 1 apple, 1 cup spinach, 3 fish oil caps, 1 flax oil cap
8oz cottage cheese, 1oz walnuts, 42g carrots, 1oz walnuts
6oz chicken, 1 orange, 42g brocolli, 2oz oatmeal, 3 fish oil caps, 1 flax oil cap
22g whey, 40g dextrose
8oz yogurt, 36g micellean, 1 cup spinach, 1 tbsp olive oil, 3 flax oil caps, 1 fish oil cap

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
This is the first normal workout I've done with a rep scheme of 8 since this time last year, I think. It's a challenge upping the reps. My endurance isn't what it used to be, I'll say that. I decided to keep the weights light and not go to failure, since I am cutting after all.

neutral chinups
+0x8, +5x8, +5x8
barbell rows
135x8, 155x8, 175x8, 175x8
db rows
60x8:8, 80x8:8, 80x8:8
extremely slow partial rep curls
95x8, 95x8

The extremely slow partial rep curls were very painful and difficult to finish without mental failure. Even though I got all 8 reps, pretty clean, I would probably do myself a favor by lowering the weight next week.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I don't remember when I went to bed, but it was early enough. 7 hours? Ok.

rookiebldr
03-23-2004, 06:25 PM
7 hours works. ;)

Nice curling. Which part of the rep did you do the partial? H.E.A.T., I'll look into some that too I'm almost out of my lipoderm-y.

ectx
03-23-2004, 07:08 PM
and yet another curl jockey steps up to the plate.













curljockeytarugo!

JustinF
03-24-2004, 04:16 AM
Nice work.

galileo
03-24-2004, 01:31 PM
03.24.2004 - Getting Ripped : Day 31 of 56

http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I am enjoying some variety in my diet for a little bit. I'm hoping that with the inclusion of some interval cardio, I can continue to progress at a steady rate.

Today I've included a picture from my vacation in November to Seal Beach, CA. I thought it was pretty cool.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation


http://www.hollowmedia.com/images/bullet.gif supplements
multi, b, e, c, glucosamine, zinc, ephedrine/caffeine.

http://www.hollowmedia.com/images/bullet.gif food
6oz turkey, 1 whole wheat tortilla, 1oz fat-free cheese, 1 apple, 3 fish oil caps, 1 flax oil cap
6oz chicken, 1 orange, 42g brocolli, 42g carrots, 3 fish oil caps, 1 flax oil cap
1 can tuna, 2oz oatmeal, 1oz walnuts
1oz walnuts
8oz yogurt, 36g micellean, 1 tbsp olive oil, 2 fish oil caps

http://www.hollowmedia.com/images/bullet.gif totals
1999kcals, 81g fat, 148g carbs [29g fiber], 170g protein

http://www.hollowmedia.com/images/bullet.gif beverages
water, coffee

http://www.hollowmedia.com/images/wbbboxes.gif Toils
My first day of interval cardio in forever.

treadmill
3 intervals 60 seconds @ 8.0 - 60 seconds @ 4.0

elliptical
3 intervals 15 seconds @ full sprint - 45 seconds @ 100 spm

Yuck.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I went to bed just after 11, so I did get 7.5 hours. But when I woke up this morning I was seriously debating whether or not I should go right back to sleep. I was completely worthless for almost 15 minutes and then I managed to get moving. It's really ****ty when 7.5 hours of sleep isn't enough.

ElPietro
03-24-2004, 02:21 PM
Sweet pic...looks like an amazing beach.

Beast
03-24-2004, 04:23 PM
Are you in the pic, gal?

galileo
03-24-2004, 04:58 PM
It was a very nice beach, even if it was a little cold that day.

Yes, I'm on the left and I'm the one that isn't the girl.

JustinASU
03-24-2004, 06:03 PM
Variety in your diet is like variety in a catholic mass.

rookiebldr
03-24-2004, 08:47 PM
G/f, hoodie, hat on backwards. Totally :cool:

WillKuenzel
03-24-2004, 09:02 PM
The variety in your diet is what, the tortilla and orange?

rookiebldr
03-25-2004, 06:56 AM
No, he was eating oranges before, must just be the tortilla.

galileo
03-25-2004, 09:44 AM
http://www.hollowmedia.com/images/wbbboxes.gif justinASU
I ate an icecream sandwich last night, but I said a few Hail Mary's and now I'm good to go.

http://www.hollowmedia.com/images/wbbboxes.gif rookie
That'll be my xmas card this year!

http://www.hollowmedia.com/images/wbbboxes.gif will/rookie
Tortilla, fat-free cheese, and tomato! Mmmmm.

rookiebldr
03-25-2004, 11:27 AM
Make damn sure you send me one this year then!

rookiebldr
03-26-2004, 01:22 PM
BTW, I don't know if you ordered your H.E.A.T. earlier however they are out of their beta release and it will be offered as a product in a couple of weeks. I sure hope they have an introductory price which is a lot lower than their advertized regular price. ouch!

galileo
03-26-2004, 01:37 PM
The HEAT was $39.99 plus shipping.

I don't have time to write up something right now, but I'm taking a few days off to regroup and start fresh on Monday. A few things at work and home are leading me to some higher than usual cortisol levels and without CortiSlim [lol] at my disposal it looks like dieting isn't gonna do much except make me feel weaker. A couple days and I'll resurface with my new plan!

Wikked1
03-26-2004, 01:39 PM
Hey dude hope the change up on your diet and workout bodes well for you! Interesting picture of the beach.

heathj
03-26-2004, 03:20 PM
Biatch!!! My cutting has been fairly non-existant, so you're probably raping me.

galileo
03-28-2004, 05:13 PM
.rebirth.


Welcome to my journal. This journal will serve as impetus for me during the next 6 to 8 weeks to stay motivated and make the absolute most out of my diet. My cuts always seem to start off strong, but after a few weeks the changes become less noticable and I seem to lose motivation. Lately, things have been more stressful than I'd care for them to be and I've decided that I really need to utilize my workouts and progress as an outlet for this stress. So, starting today, I am going to be very accurate about every single aspect of my diet and workouts. If I eat something that I shouldn't, I'll note it and will expect to be chastised for such things.
.diet.


The dieting approach I will be taking is based upon a carb-cycling system, which will incorporate carbohydrate restoration twice per week, along with moderate carbohydrate days and extremely low carbohydrate days. The diet will not, however, include over-indulgent refeeds where one binges on bagels and low-fat items throughout the day. My carbohydrate restoration days will consist of roughly maintenance calories, moderate carbohydrate days will consist of roughly 750 calories below maintenance, and the extremely low carbohydrate days will consist of roughly 1500 calories below maintenace. The total for the week will approach 6000 calories, which should yield a net loss of almost 2lbs. Using this approach, I will attempt to eliminate the need for cardio for the majority of the diet.

The carbohydrates I will use will come from fruits, vegetables, oatmeal, and very limited whole-grains. I am following a similar plan as I have in the past incorporating phytonutrients whenever possible. The fats I will consume will come primarily from my lean meat selections, walnuts, 6g of fish oil, and 14g of flaxseed oil. My proteins will come from turkey, chicken, tuna, and casein/whey blended powder. On workout days, I will also include whey, but I will not use dextrose to spike my insulin post-workout, rather oatmeal in sufficient quantities. My fats and proteins will remain constant throughout the week, the only thing that will change is my carbohydrate intake.
.supplements.


Although of lesser importance, I will be using some supplements to help me along the way. During the lower carbohydrate days I'll be using ephedrine and caffeine until my Avant Labs' H.E.A.T. arrives, which will replace all other fat burners. I may introduce bromocriptine or eventually even pergolide, based on how I feel. As usual, I'll be using multi-vitamins, c, e, b-complex, zinc, and corac calcium.
.training.


As I've mentioned, I'm eliminating cardio for the majority of this plan. I will focus on a four day split, which will consist of the following.

day one : chest, triceps, neck
day two : hams, lower back, traps
day three : back, biceps, forearms
day four : quads, calves, abs
.stats.


This morning I've taken my measurements and they are as follows.

weight :176lbs
chest :6mm
abdominal :11.5mm
quad : 15.5mm
3-site % : 9.33%

My goal statistics after the cut is complete will be as follows.

weight : 168lbs
3-site % : 5.00%

I realize that this isn't in line with the caloric deficit I've given myself, but I may have to adjust as I go, so I'm giving myself room for error.
.summary.


I really need to stay motivated and focused in order to hit my goals. If I hit them early, I may decide to go lower. We'll see. I'm less worried about bodyweight as I am bodyfat percentage. If I could maintain the muscle I currently have and get down to my goals, then I should look fairly decent. I am also counting on some of you to keep me motivated and point out things you think may be useful to change.

Scott S
03-28-2004, 05:19 PM
I wonder how long it will be before this gets absorbed into "GFM"

*starts pool*

Scott S
03-28-2004, 05:20 PM
BTW, good luck getting to 5%..

:spam:

galileo
03-28-2004, 05:21 PM
This is just a temporary journal I'm using for this particular cut. I will go back to GFM when it is concluded. I have my reasons.

Beast
03-28-2004, 07:41 PM
The total for the week will approach 6000 calories, which should yield a net loss of almost 2lbs. Using this approach, I will attempt to eliminate the need for cardio for the majority of the diet.
Interesting. I'd like to see how that turns out.

Dedicated
03-28-2004, 07:54 PM
Goodluck with your cut, will be interesting to see how H.E.A.T. works for you also.

briancurran01
03-28-2004, 07:59 PM
http://www.emotipad.com/newemoticons/Belly.gif

Hatred
03-28-2004, 08:07 PM
If you can obtain Pergoglide I will be utterly astounded..I wil chastise away but for the most part will be taking notes for my imminent cut...Good Luck ...I'll be watching..

WillKuenzel
03-28-2004, 08:30 PM
I won't be so quick to chastise you for eating something you're not supposed to be as I know how hard it is to remain consistent for weeks on end. Maybe grant yourself one cheat meal a week based off how things are going. One meal that may contain a bit more sugar or something than you normally would eat.

I agree about staying away from incredible refeed binging days as those are tough to recover from and are often used as a massive cheat day.

I'd also be interested in seeing what exercises you'll be doing for your split. Doing hams, then back, then quads might put a bit of a strain on your lower back after a couple weeks of cutting. Depending on rest and such I might think about alternating one of those days with your chest day to give your lower back a break. Again that's something to consider being that I don't know what the exercises are.

Best of luck, as always, dude!

rookiebldr
03-28-2004, 09:06 PM
Diet and split looks good. What was your reasoning for your day 2 and day 4 arrangement? At first glance, I might have reversed those two days.



And let the chastizing begin..... :evillaugh

Saint Patrick
03-28-2004, 11:17 PM
Good Luck with the cut.

galileo
03-29-2004, 05:48 AM
.beast.

Stay tuned, I'm interested as well.

.dedicated.

I'm hoping it works as well as its science alludes. We'll know shortly.

.brian.

:eek:

.josh.

I've found a few places, I'm just researching it a lot more before I dive in. I don't want to start tripping at work.

...or maybe I do.

.will.

Thanks for the support man. I agree with you on almost all points, except that when you look at the program, you can see that no matter how you lay it out, there are conflicting workouts back to back. The best I could arrange so far was this, but we'll see. My lower back doesn't get much strain from the full squats, but I know the good mornings and sldl's could have an impact.

.rookie.

As I've said, it's difficult to arrange them. Since I'm working out on low/high carb days and resting on the no carb days, you will see it is spread out a little more than that.

.patty.

Thanks patty. I only hope I can do as well as you've done on your cut.

Anthony
03-29-2004, 06:07 AM
Good luck! Although at 9%, you should be bulking! :D

Tryska
03-29-2004, 07:06 AM
.w00+! .slick .rebirth

JustinF
03-29-2004, 07:14 AM
Good luck with this homie!!

Wikked1
03-29-2004, 07:18 AM
Best of luck on this cut....I'll be observing closely....taking notes along the way!

galileo
03-29-2004, 01:04 PM
.anthony.

Yeah, but I have this obsession with seeing my abs that just won't stop.

.tina.

1'|v| 50 1337.

.justinf.

Thanks man, I always appreciate your support.

.wikked1.

I's gonna school you!

galileo
03-29-2004, 01:06 PM
.day.1.of.56.

My redidication is important to me right now because I'm finding my will power to be extremely low at the moment and I tend to justify eating things that I really shouldn't. I'm considering employing some stronger means of appetite control, depending on how the first week goes. I wish I was able to start everything yesterday because it would've made it a lot more productive, but things didn't work out as such so I will start today off as a limited carb day.

The weekend was pretty uneventful, as expected. We don't really hang out with many people right now and the few we do always have a reason not to go out. I wrote my research paper most of the weekend and took Marlynn to the bar for a drink on Friday. Pretty boring. We're both sick of this routine already and we really need to find something more exciting to do to fill our time. I'm hoping that when we move things will be a lot better.

.diet. - .limited.carb.day.

The carbohydrates will be kept to a bare minimum today, aside from fiber.

8oz turkey, 42g brocolli, 0.5oz walnuts
5oz chicken, 2 fish oil caps, 1 cup spinach
1 can tuna, 4 fish oil caps
5oz chicken, 0.5oz walnuts, 1 cup spinach
2 scoop micellean, 6g psyllium, 1.25 tbsp flax oil

2 servings half n' half

1345kcals, 58g fat, 20g carbs [15g fiber], 176g protein

.supplements.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm

.training.

Today is an off day, regardless of which of the follow selections I make. Input on the selection would be most appreciated. For reference, ltd is limited, or basically what I ate today.

day : carb: workout

.option.one.
sun : low : off
mon : ltd : off
tue : high: quads, calves, abs
wed : low : chest, triceps, neck
thu : ltd : off
fri : high: hams, lower back, traps
sat : low : back, biceps, forearms

.option.two.
sun : low : back, biceps, forearms
mon : ltd : off
tue : high: quads, calves, abs
wed : ltd : off
thu : low : chest, triceps, neck
fri : ltd : off
sat : high: hams, lower back, traps

.palaver.

Although some of you may be on the fence as to whether or not you like Jesus, I'm now convinced that he's cool. I mean, Jesus is the original zombie, what's there not to like?

Isaac Wilkins
03-29-2004, 01:08 PM
You = skinny little biotch.

How are you ever going to lift in the 275 lb class if you don't eat?

Relentless
03-29-2004, 01:08 PM
:lurk:

good luck dude, I will join the others in observing and learning

I've always been impressed with the way you approach and research your diet plans

EdgarMex
03-29-2004, 01:14 PM
weight :176lbs
chest :6mm
abdominal :11.5mm
quad : 15.5mm
3-site % : 9.33%



How come your quad pinch is much larger than the abdominal pinch?

And good luck with the cut, it'll be a very interesting reading.

Scott S
03-29-2004, 01:34 PM
Although some of you may be on the fence as to whether or not you like Jesus, I'm now convinced that he's cool. I mean, Jesus is the original zombie, what's there not to like?

Except that you eat His body, instead of Him eating you. Think about that.

Hatred
03-29-2004, 03:03 PM
with capital "H's"

so I guess Gal you must be an all powerful Zombie...Cutting will do you no good..you are dead

fuzz
03-29-2004, 03:41 PM
So will you be eating like 20 calories on no carb days?

Good luck with this nuttiness. I don't know if you can beat ud2, but good luck.

JustinASU
03-29-2004, 04:53 PM
Those are some serious goals man. I can respect them....but seriously, going above 10% wont kill you.

galileo
03-29-2004, 07:54 PM
.borris.

Yes, I am a skinny biotch. I've already informed you of my plans to hit 275 and it involes 180 donuts.

.cal.

Thank you much. I figure at one point I'll stumble on something miraculous and sell it as "Body By Galileo." Overnight success!

.edgar.

As my philosophy professor once said, "Because." I think it has something to do my hormone levels faulting on the side of estrogen.

.scott.

Profundity in a discrete package.

.josh.

What I mean was cutting open skulls and eating brains.

.fuzz.

Basically. Actually, I'm eating closer to 1300 as you can see by today's totals. Weekly the same as UD2, just not back to back.

.justin.

I'm all about being serious. I just wish everyone understood the difference between 9% 3-site and a realistic 9%. I look like **** right now, I just use the pinches as a guide to measure progress.

_8_Ball
03-29-2004, 08:06 PM
[/color] 8oz turkey, 42g brocolli, 0.5oz walnuts
5oz chicken, 2 fish oil caps, 1 cup spinach
1 can tuna, 4 fish oil caps
5oz chicken, 0.5oz walnuts, 1 cup spinach
2 scoop micellean, 6g psyllium, 1.25 tbsp flax oil

2 servings half n' half

1345kcals, 58g fat, 20g carbs [15g fiber], 176g protein[/indent]


Just a question, I know you've you know your nutrition, and you know your dieting, but 1345 cals WAY to low, even if it's only for a day... I mean won't your body actually go into "starvation mode" after a week or two of being close to 6000 cals below maintnance...

Please realize, I'm a fat a$$, so I don't know what you need to do to go below 10% :)

Other than that, keep kicking ass! :thumbup:

galileo
03-29-2004, 08:32 PM
.8ball.

No, it won't. One day is not even close to long enough to put yourself in that sort of state. On the days where I have high carbs is my body going to jack my metabolism up permanently? I wish, but likely not. Only a few days a week am I actually eating that low of calories and in the end I'll be getting enough EFA's and protein to satisfy my basal requirements for retaining muscle and not killing my metabolism.

rookiebldr
03-29-2004, 09:06 PM
.option.one.
sun : low : off
mon : ltd : off
tue : high: quads, calves, abs
wed : low : chest, triceps, neck
thu : ltd : off
fri : high: hams, lower back, traps
sat : low : back, biceps, forearms

.option.two.
sun : low : back, biceps, forearms
mon : ltd : off
tue : high: quads, calves, abs
wed : ltd : off
thu : low : chest, triceps, neck
fri : ltd : off
sat : high: hams, lower back, traps[/font][/indent]



My preference would be for option 1 of the two. It means only one of the weekend days are a workout day plus it allows you to take advantage of a complete rest day on the Sunday, important if things get stressful at work and you just need to hang. ;)

WillKuenzel
03-29-2004, 11:56 PM
.day.1.of.56.
.option.one.
sun : low : off
mon : ltd : off
tue : high: quads, calves, abs
wed : low : chest, triceps, neck
thu : ltd : off
fri : high: hams, lower back, traps
sat : low : back, biceps, forearms

.option.two.
sun : low : back, biceps, forearms
mon : ltd : off
tue : high: quads, calves, abs
wed : ltd : off
thu : low : chest, triceps, neck
fri : ltd : off
sat : high: hams, lower back, traps


I like option 2 myself but as Jeff pointed out, its nice to have Sunday's off but you could just move things around to look like:
sun : ltd : off
mon : high: quads, calves, abs
tue : ltd : off
wed : low : chest, triceps, neck
thur : ltd : off
fri : high: hams, lower back, traps
sat : low : back, biceps, forearms

But since you did say:

Lately, things have been more stressful than I'd care for them to be and I've decided that I really need to utilize my workouts and progress as an outlet for this stress.I guess there is a reason for doing 2 workouts on the weekend. Plus having the extra rest time would make those the ideal days to workout.

Now I would assume (although I hate to do so) that your workouts will be in the evenings so that on Monday you'll have had enough carbs in you from that morning through the afternoon to get a much needed energy level rise to do a quad workout after one of your low and limited days.

Depending on how your body responds with carbs though you might see better benefits in having carbs the day before working out even if those days are your low days. So looking at that I might switch your carb rotation on wed and thurs of option 1 if you find later that the previous days carbs come into play into your workouts.

In option 2 though (the one I like upon first impression), I might switch sunday and monday altogther or are you purposefully taking Monday's off no matter what, as would appear to be the case.


In any event its late and I'm likely just rambling. In that same vein (just general ramblings), wasn't Lazarus the first zombie, as I thought he was resurrected by Jesus? I don't know, as I said its late. The gf mentioned it to me when I was spreading the witty cogitation of your palaver. I have no idea since I'm not the most religious of fellows that you'll meet.

..and so without further ado, I bid you, adieu.

heathj
03-30-2004, 02:00 AM
I don't see how you can only eat that little morsal of food. That's like one meal total :p

galileo
03-30-2004, 06:27 AM
.rookie.

I don't mind working out both days on the weekend, but I do see your point.

.will.

Wow, that was a long post! My normal workouts will be in the evenings, but the weekend workouts will fall in late afternoon. Still, it won't compromise my goals as they stand. I am purposefully taking Mondays off because of my grad school class. I find it insanely difficult to eat enough on these days when I have a few minutes free between work and class, so eating in a limited carb fashion allows me to deal with this.

I didn't say first, I said original. Original as in "The source from which something arises; an originator." Not only was he a zombie, but he also made other zombies! OZ, 0r1g1n4l z0mb13.

.heath.

Perhaps that's why I'm beating your ass in our cutting contest? Fatty.

JustinF
03-30-2004, 02:18 PM
:spam:

Eat up skinny boy!! ;)

fuzz
03-30-2004, 02:38 PM
*flashes journal*

Scott S
03-30-2004, 03:45 PM
.bulk.

galileo
03-30-2004, 05:36 PM
.day.2.of.56.

All is well today, but I opted for a cup of coffee this afternoon to blunt hunger. I'm very hungry. Next week I'm going to shift the chicken meal a bit earlier in the day to get that bulk of oatmeal in to try to satiate my cravings.

I ordered a cell phone from Amazon and the expected delivery date was today. I received an email last night saying that it was delayed, but the expected delivery date is still today...The reason I even ordered that particular model was because it was free after rebate, but I need to activate it by the 31st in order to qualify for the rebate. So, I guess if it doesn't come in by Wednesday, I'll just return it and wait for another rebate to surface.

.diet. - .high.carb.day.

The carbohydrates will be high but monitored today, as this is still my first week.

99g kashi heart to heart, 8oz low-carb milk, 3oz strawberries, 2g fish oil
4oz turkey, whole wheat tortilla, 1 slice tomato, 1oz fat-free cheese, 1 apple, 42g brocolli
5oz chicken, 42g baby carrots, 5oz strawberries, 4oz oatmeal, 1g fish oil
1 scoop whey, 4oz oatmeal
1 scoop whey, 4oz oatmeal
2 scoops micellean, 1 cup spinach, 1 orange, 3g fish oil

2884kcals, 52g fat, 422g carbs [72g fiber], 221g protein

.supplements.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm, r-ala

.training.

Today will be quads, calves, and abs.

atf front squats
95x5, 135x5, 155x8, 155x8
leg extensions
125x8, 125x8
dumbbell calf raise
80x8:8
dumbbell calf extension
45x8, 45x8
janda crunches
0x12, +15x12

The squats were insanely harsh on the core; legs were fine. The leg extensions were a breeze as well. Calf-raises sucked and janada crunches were easy. I need a better means of doing calf raises.

.palaver.

Two things.

No offense to casual dieters, but this journal is for those looking to lose 20lbs or more.
When is a journal worth $153 a page? When it works.

Saint Patrick
03-30-2004, 06:42 PM
No offense to casual dieters, but this journal is for those looking to lose 20lbs or more.

So what's your target weight (or bf%)?

Beast
03-30-2004, 06:42 PM
I need a better means of doing calf raises.
Do they not have other machines at your gym? I like standing calf raises, myself.

galileo
03-30-2004, 07:17 PM
.patty.

http://www.wannabebigforums.com/showpost.php?p=753282&postcount=1

.bizzeast.

Hold on, let me ask the owner.

I say, "Hey me, do we have another machine?"
I say, "Sorry me, we don't."

I guess not.

JustinF
03-30-2004, 07:21 PM
Looks good bro. What is a janada crunch?

rookiebldr
03-30-2004, 07:31 PM
.day.2.of.56.
.palaver.

Two things.

No offense to casual dieters, but this journal is for those looking to lose 20lbs or more.
When is a journal worth $153 a page? When it works.

But you're only planning on losing 8lbs! ;)

galileo
03-30-2004, 07:48 PM
Reference #1 - http://www.leptoprin.com/products/leptoprin/leptoprin.asp
Reference #2 - http://www.cortislim.com/index.htm

Don't you people watch television?

galileo
03-30-2004, 07:49 PM
.justinf

http://www.cbass.com/HardestSitup.htm

rookiebldr
03-30-2004, 08:34 PM
Don't you people watch television?

ROFL Sometimes we need to be hit with a 45 to really understand your palavers. That explains St patty, however, I live in Canada where the price would be 6 times that!

WillKuenzel
03-30-2004, 10:54 PM
Did you know the lethal dose of caffeine is around 1-1.5g per kg of bodyweight? That's always handy.


*pays $153 for journal that works*

galileo
03-31-2004, 06:37 AM
.rookie.

Nothing explains patty.

.will.

That would be, what, 398 cups of coffee in one day? I think you'd drown quicker. :D

Wikked1
03-31-2004, 09:48 AM
398 cups of coffee? screw it just skip the water and the brewing and chew on the coffee beans like a dog chews on chocolate! Your colon will be cleansed simultaneously( or somethng like that) Ok now... lets see 3 site 9% Bf.... I'd be feeling good...realistic 9% I'd be skiing shirtless in January .....or something like that! :D

Tryska
03-31-2004, 09:52 AM
*lol* i caught the leptoprin reference.


i'll stop reading because i'm just not fat enough for your journal.

cphafner
03-31-2004, 10:23 AM
Gal, good luck with the cut, 5% would be an impressive accomplishment. I appreciate that info that Will forwarded. I'm going to give the bulk a try.

galileo
03-31-2004, 10:47 AM
.day.3.of.56.

I really need to get moving on my research paper that's due this coming monday. I have mapped out 5 articles out of the 12 I need for this 8 page paper. Luckily, I did all this in only two days, so I imagine I can get the rest of what I need done this week and weekend.

Last night I got marlynn to workout with me because she's been complaining about feeling out of shape. It's pretty funny, since she's a very tiny girl with barely any fat on her. I was pretty proud of her though, she did great for her first time working out in a while. She did atf squats with 55lbs, leg extensions with a 25lb plate, and calf raises with a 25lb dumbbell. Not too bad for a 105lb girl.

.diet. - .limited.carb.day.

The limited carbohydrate days don't seem too bad. A little caffeine and I don't think about being hungry.

8oz turkey, 42g brocolli, 0.5oz walnuts
5oz chicken, 2 fish oil caps, 1 cup spinach
1 can tuna, 0.5oz walnuts
5oz chicken, 4 fish oil caps, 1 cup spinach
2 scoops micellean, 6g psyllium, 1.25 tbsp flax oil

2 servings half n' half with coffee

1345kcals, 58g fat, 20g carbs [15g fiber], 176g protein

.supplements.

I added some taurine today because I own it and it has some good properties.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm, taurine

.training.

I've opted for option two, leaving me with an off day today.

.palaver.

I am Jack's enfeebled hexosamine biosynthesis pathway.

galileo
03-31-2004, 10:51 AM
.wikked1.

I used to buy those chocolate covered coffee beans when I was younger (and had a sweet metabolism). Did I ever tell you that I was 5% in high school? I was doing kickboxing daily and was quite active, so I guess it makes sense. I am trying to recapture that. Too bad 9% 3-site for me looks like ass. Wee!

.tina.

Sorry, you have to earn the privilege to read my journal by being mildly to severely obese. :D

.cp.

Hey, no problem. I will PM you with a more current version of the file, as I can't upload it from work any longer. Good luck with your goals as well.

Tryska
03-31-2004, 11:06 AM
.tina.twinkiebulk.

Wu36
03-31-2004, 12:51 PM
Good luck with the cut, I have a lot of the same problems when cutting(despite the fact that your cutting prowess thoroughly pwns me). I've been carb cycling to make weight for a grappling comp may 22 so a similar journal is in order</shameless plug>

EdgarMex
03-31-2004, 02:03 PM
.tina.

Sorry, you have to earn the privilege to read my journal by being mildly to severely obese. :D


Good, I can continue reading

galileo
04-01-2004, 01:16 PM
.day.4.of.56.

Bad news guys. Last night I lost total control of my will power and ate an entire DiGiorno pizza, a liter and a half of pepsi, and a ton of Krispy Kreme donuts. I don't know what came over me, but I just got so hungry that I said, "**** it" and went crazy.

Today is one of the longest days I've had in a while, as far as hunger goes. I'm not hungry on limited or high carb days, but low carb just makes me insane. I guess the slightest amount of carbs will cause a hunger response. I'm not looking forward to my workout tonight one bit.

By the way, april fools. I didn't binge last night...but I would sure ****ing love to.

.diet. - .low.carb.day.

I'm hungry as a bastid.

6oz turkey, whole wheat tortilla, 1oz ff cheese, tomato, 1 apple, 4 fish oil caps
5oz chicken, 0.5oz walnuts, 1 cup spinach
1 can tuna, 2oz oatmeal, 1 orange, 42g broccoli, 42g baby carrots, 2 fish oil caps
0.5 scoops whey, 1oz oatmeal, 4oz strawberries
1 scoops whey, 1oz oatmeal, 4oz strawberries
1 scoop micellean, 1 cup spinach, 1.2 tbsp flax oil

1869kcals, 53g fat, 181g carbs [36g fiber], 172g protein

.supplements.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm, taurine, l-tyrosine

.training.

Today is chest, triceps, and neck day.

incline dumbbell press
30x8, 60x8, 70x8
dumbbell flyes
30x8, 40x8, 40x8
weighted dips
+0x8, +25x8, +50x8
neck plate raises
45x8, 45x8

.palaver.

Better get used to these bars, kid.

heathj
04-02-2004, 01:02 AM
.day.4.of.56.

Bad news guys. Last night I lost total control of my will power and ate an entire DiGiorno pizza, a liter and a half of pepsi, and a ton of Krispy Kreme donuts. I don't know what came over me, but I just got so hungry that I said, "**** it" and went crazy.

By the way, april fools. I didn't binge last night...but I would sure ****ing love to.


Haha, loser. Nice April Fools. Doesn't work quite well with text.

So I measured my bodyfat and it said 13.5%...but that is not even close. My body is low in fat everywhere but my goddamn stomach. Bah! I will catch you sometime soon! Hopefully...

It's hard to cut though when all your friends want to drink almost every night.

Wikked1
04-02-2004, 04:58 AM
Nice try......you gotta save the April Fool's post until everyone has slammed you for pigging out dude! Diet just looks rough man.......it's no wonder you're famished!
Get some green tea that will curb your appetite (after all who can think about eating when they are blowing chunks?)

Exnor
04-02-2004, 05:07 AM
Why is it you train your neck directly?

galileo
04-02-2004, 05:46 AM
.heathj.

You're lying, it's not hard to drink every night.

.wikked1.

I was trying to get in the spirit, so blah. I'll save my puking for later.

.exn0r.

You wouldn't ask that if you've seen my shoulder:neck ratio. Check my profile pic and you can see it's needs a little work.

Beast
04-02-2004, 09:05 AM
Hey gal, can you send me that diet that you sent to cp? I'm interested in seeing it. Edit: Eh, nevermind, I don't have a quick metabolism. :(


Diet's looking solid, btw.

ElPietro
04-02-2004, 09:13 AM
Hey Monsta...err Galileo,

What's up bro.


Congrats on your new journal bro. Good luck with your diet bro.

:cool::cool:

galileo
04-02-2004, 11:47 AM
.day.5.of.56.

My right wrist is continuing to bother me and I'm not liking it. I use wrist wraps for all of my wrist-intensive motions, but it isn't helping. I kept the weights pretty light last night and my sets were perhaps a little too easy. The dips seemed to be the only pressing motion that didn't exacerbate my problem, but I didn't exactly go heavy on them either.

On the bright side, I did look leaner last night and this morning. There is a definite change happening in my legs and somewhat in my abdomen. All of the raw vegetables are causing some distending in the lower abdominal region, but it's comes in goes with intake.

I am no longer supporting Optimum Nutrition after reading how they've treated Mike from 1fast400/bulknutrition.com (http://forum.avantlabs.com/?act=ST&f=1&t=7346&st=0&). I think next time I buy whey, it'll be from protein customizer (blackstarlabs.com).

On a less pleasant note, I was expecting a much larger fiscal year raise today than I got. That's not too fun.

.diet. - .low.carb.day.



8oz turkey, 42g brocolli, 0.5oz walnuts
5oz chicken, 2 fish oil caps, 1 cup spinach
1 can tuna, 4 fish oil caps
5oz chicken, 0.5oz walnuts, 1 cup spinach
2 scoops micellean, 6g psyllium, 1.25 tbsp flax oil

2 servings half n' half with coffee

1345kcals, 58g fat, 20g carbs [15g fiber], 176g protein

.supplements.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm, taurine

.training.

Mmmm, resting sounds good. I think I'll have that.

.palaver.

<insert quip>

galileo
04-02-2004, 11:47 AM
.beast.

I've just not tried it on someone who has an average metabolism yet, but I do know how it worked on the faster guys. I'll send you a copy when I get it updated.

.el pietro.

j00 d13 f00. This is a temporary journal because this is a specific experiment that I'd like archived away from the rest of my journal.

cphafner
04-02-2004, 12:06 PM
Gal: my wrists have been killing my from my straps recently. I look like someone tied me to my bed. I'm thinking of switching to chalk, have you thought about a move like that?

heathj
04-02-2004, 05:26 PM
Oh I never said its hard to drink...its hard to not drink.

Wu36
04-02-2004, 07:33 PM
Hows carb cycling compare to UD2 so far?

galileo
04-03-2004, 01:50 PM
.cp.

It's not from the wraps, it's despite the use of the wraps. It's a tendon thing, I think. It hurts in everyday life now, which is annoying.

.heathj.

Wino.

.wu36.

Seems to be working just as well, really. We'll see the lower I get how things workout. I love the flexibility of my workout schedule though, so that's a huge plus.

rookiebldr
04-03-2004, 02:08 PM
.day.5.of.56.

On a less pleasant note, I was expecting a much larger fiscal year raise today than I got. That's not too fun.


mmm, must be the time of the year. Ours came in this week too. Definitely nothing to write home about. :(


On the wrist item, sorry to hear it's been causing even more constant discomfort. Could it be work related instead of workout related?

WillKuenzel
04-03-2004, 04:55 PM
On the wrist item, sorry to hear it's been causing even more constant discomfort. Could it be work related instead of workout related?
Its probably just overworked all the way around. ;)

galileo
04-04-2004, 05:21 PM
I really wanted to have a nice update today, but my research paper is taking up my time in a big way. A quick note would be that I lost 2lbs this week, all fat. I'll post more tomorrow, if I get this finished.

rookiebldr
04-06-2004, 09:46 PM
The paper is done now get some workouts in!

galileo
04-07-2004, 09:40 AM
.rookie.

Yes, but there are two more weeks left in the class and I have a major project due the final week. The stress of having an incompetent partner has left me with a large burden and dieting right now is not a good way to maintain lbm. I lost a lot of weight over the weekend just by not eating (there wasn't time to go to the store), so I'm cutting my losses, so to speak, and giving myself these next few weeks to get this class finished. I'll resume this and a normal schedule shortly, but I'm trying to do what's best for my overall goals right now.

Beast
04-07-2004, 11:28 AM
.rookie.

Yes, but there are two more weeks left in the class and I have a major project due the final week. The stress of having an incompetent partner has left me with a large burden and dieting right now is not a good way to maintain lbm. I lost a lot of weight over the weekend just by not eating (there wasn't time to go to the store), so I'm cutting my losses, so to speak, and giving myself these next few weeks to get this class finished. I'll resume this and a normal schedule shortly, but I'm trying to do what's best for my overall goals right now.
Good decision, and good job on keeping your priorities straight.

WillKuenzel
04-07-2004, 12:57 PM
Best of luck with the class, dude! Somethings just take priority, like Beast mentioned.

galileo
04-12-2004, 09:57 AM
.day.1.of.56.

Alright, I took last week off and I'm not going to be completely dedicated this week, just in case something happens, but I do want to make an attempt again.

I've been told by two (women) people that I looked "skinny" over the last week. I dislike that notion greatly as I'm not skinner than I have been in the past, so I feel like I really do look smaller. Although the overwhelming urge to bulk has consumed me since that point, I'm going to keep my goals on track and just try to get as lean as possible. Avant Labs has offered me a free bottle of Sesathin along with my H.E.A.T. because it has taken them so friggen long to fill my order.

Home inspections are so ****ing expensive. $275 for the standard, plus $50 for termites, plus $135 more for radon. A necessary evil, but sweet lawd that's a lot of money.

Easter was normal; Wake, nap, dinner, nap, late dinner, nap. Ate a little candy. Peanut butter eggs are my weakness.

I'm getting back my research paper tonight and I'm a bit nervous. She is a real grammar-whore, so any little grammatical mistake will result in a large percentage off. Let's just hope my proofreaders did me justice.

.diet. - .limited.carb.day.

It feels so good to be hungry again.

8oz turkey, 42g brocolli, 0.5oz walnuts
5oz chicken, 2 fish oil caps, 1 cup spinach
1 can tuna, 4 fish oil caps
5oz chicken, 0.5oz walnuts, 1 cup spinach
2 scoops micellean, 6g psyllium, 1.25 tbsp flax oil

2 servings half n' half with coffee

1345kcals, 58g fat, 20g carbs [15g fiber], 176g protein

.supplements.

mutli-vitamin, c, b, e, zinc, ephedrine hcl, glucosamine/msm, taurine

.training.

No training for today.

.palaver.

Yet another 3 weeks of wasted effort at work, followed by an announcement that a project is either "on hold" or "not imperative." By now I should assume that every project I work on is just for personal improvement, because nothing ever seems to be followed through to completion. **** the man.

rookiebldr
04-12-2004, 12:24 PM
[color=#336699][size=1]Home inspections are so ****ing expensive. $275 for the standard, plus $50 for termites, plus $135 more for radon. A necessary evil, but sweet lawd that's a lot of money.


Welcome to home ownership, Skinny.


I'm getting back my research paper tonight and I'm a bit nervous. She is a real grammar-whore, so any little grammatical mistake will result in a large percentage off. Let's just hope my proofreaders did me justice.
Hard to believe you'd actually have problems with grammar based on the amount you correct of mine. :p

Good luck with the cut this week.

JustinF
04-13-2004, 03:31 AM
:spam: <===== Eat it, skinny. ;)

galileo
04-20-2004, 05:23 PM
.workout.

Before I started this workout, I took a concoction of supplements:
acetyl-l-carnitine, r-ala, yohimbine, taurine, and l-tyrosine.

A few notable things about this workout. First, my energy and drive was way way up. Second, my full squats only suffered by 15lbs since my time off and cutting. Next, my leg extensions jumped up by 75lbs this week over my last workout. Lastly, I learned to do janda situps properly and they are very ****ing hard. Very. Hard. ****.

full squats
135x5, 165x5, 185x5, 215x5, 215x5
leg extensions
125x5, 125x5, 145x5, 165x5, 185x5, 200x5
janda situps
0x5, 0x5, 0x5
twisted crunches
0x10, 0x10

ryuage
04-20-2004, 05:27 PM
what is the reasoning behind taking those supplements pre workout.

Saint Patrick
04-20-2004, 05:32 PM
.workout.
Before I started this workout, I took a concoction of supplements:
acetyl-l-carnitine, r-ala, yohimbine, taurine, and l-tyrosine.

Just wondering, how much do you spend on supps?

galileo
04-20-2004, 05:37 PM
.ryuage.

acetyl-l-carnitine and l-tyrosine I took for mental-focus
r-ala and acetyl-l-carnitine I took for their glucose disposal/nutrient partitioning.
yohimbine hcl I took for stimulation and read this (http://www.mesomorphosis.com/articles/volk/yohimbine-01.htm).
taurine I took because some people anectdotally say it is great for pre-workout energy and it also has a ton of other effects as far as general health.
.patty.

Not much really. I had a lot of that **** left over from a while back and it's all quite inexpensive.

JustinASU
04-20-2004, 05:39 PM
Pansy.

rookiebldr
04-20-2004, 08:23 PM
:) Welcome back, slacker!

JuniorMint6669
04-20-2004, 11:36 PM
i was wondering what happened to ya, welcome back

galileo
04-21-2004, 05:51 AM
.justinasu.

Daffodil.

.rookie.

It was called 'Strategic Deconditioning.' Um, yeah.

.minty.

I figured it to be counterproductive to mix dieting with high levels of stress, so I took some time off from my diet. Then, I realized that I had no time at all to workout, so I just put everything on hold for a little bit. All better now.

_8_Ball
04-21-2004, 09:11 AM
Hey Gal,

Have you entered the palace of haet that is to be your home yet?

That pic was very inviting...

I'm still laughing my a$$ off at the time when you got infested with those lady bugs... that pic was priceless... :)

_8_

Manveet
04-21-2004, 10:30 AM
.workout.

Before I started this workout, I took a concoction of supplements:
acetyl-l-carnitine, r-ala, yohimbine, taurine, and l-tyrosine.

A few notable things about this workout. First, my energy and drive was way way up. Second, my full squats only suffered by 15lbs since my time off and cutting. Next, my leg extensions jumped up by 75lbs this week over my last workout. Lastly, I learned to do janda situps properly and they are very ****ing hard. Very. Hard. ****.

full squats
135x5, 165x5, 185x5, 215x5, 215x5
leg extensions
125x5, 125x5, 145x5, 165x5, 185x5, 200x5
janda situps
0x5, 0x5, 0x5
twisted crunches
0x10, 0x10

Do you have a partner hold you're legs for those Janda situps?

galileo
04-21-2004, 10:38 AM
.8.pound.balls.

No, entrace to the fortress is scheduled for the month of June. I am extremely anxious to move though and the long wait is making me crazy. Good news is, I had an inspection done this weekend and got the majority of the problems worked out.

Glad you appreciated my misfortune! I wish I had the energy to be creative again...life is just sapping me dry right now..manveet.

Typically I have my girlfriend come help me on this, but she's not as strong as my hamstrings and glutes, so it is a struggle. I found success last night by placing my heels on the other side of my racks and using those as resistance. Today is the first time in a while my abdominals have actually felt the effects of training.

Anthony
04-21-2004, 10:41 AM
Janda situps rock. I also use the rack.

WillKuenzel
04-21-2004, 11:20 AM
I read you have to take ungodly amounts of that taurine stuff to see any true effects. Is that true or is it something else to add to the pantry of supps?

galileo
04-21-2004, 12:55 PM
.04.21.2004.

I've decided not to give myself a set time period in which to accomplish my goals. It never works out for me in that manner anyhow. I am thinking along the lines of body recomposition, more than just cutting, but my primary goal will still be to lean up. I do have a feeling that I will be able to throw on at least a pound of lean mass throughout the duration. I'm going to stick with the carb cycling system I've adapted from Twin Peak's (http://magazine.mindandmuscle.net/magmain.php?issueID=15&pageID=159) ideas, but there are some things I feel need adjustment to suit my needs. I'll do well this time, stress is down for at least 9 weeks.

.diet. - .no.carb.day.

I've been waiting for this day for a while.

8oz cottage cheese, 1 cup spinach, 1 tbsp cinammon, 1 packet splenda. 1tbsp extra slutty olive oil [2801411(1)29]
8oz turkey, 3g fish oil caps [22730(0)40]
1 can tuna, 42g broccoli, 3g fish oil caps [18742(2)34]
6oz chicken breast, 1tbsp extra slutty olive oil [299180(0)33]
55g micellean, 1 cup spinach, 1.2tbsp highest lignan flaxseed oil [351166(4)40]

1344 calories
55g fat 55% monounsaturates, 33% polyunsaturates, 12% saturates
19g carbs 6g fiber
176g protein

.supplements.
[indent] mutli-vitamin, c, b, e, zinc, glucosamine/msm, taurine

.training.

No training for today.

.palaver.

It appears as though the other guy from my team has quit and now I get double the workload! I should get double the pay.

galileo
04-21-2004, 12:55 PM
.anthony.

Indeed!.will.

I bought it after reading some subjective literature on the product, but I do think at ~3g a day it will have some positive effects. Plus, it's hella cheap, so why not?

Relentless
04-21-2004, 01:24 PM
so this extra slutty olive oil... is it cheaper than the virgin?

or just more 'experienced'?

heathj
04-21-2004, 04:01 PM
taurine was good when I took clenbuterol. I still have tons of the stuff left.

galileo
04-22-2004, 04:43 PM
.callahan.

It's cheap and goes down easy..heathj.

Clen or taurine? ;) Did clen work?

galileo
04-22-2004, 05:22 PM
.workout.

Same supplements, sans the acetyl-l-carnitine. I probably shouldn't have skipped it, too.

Quite disappointed in how tough the 70's felt. The flyes felt pretty easy. The dips with the high reps and short rests were very exhausting. Overall, meh.

incline db press
30x5, 60x5, 70x5, 70x5, 70x5
db flyes
40x5, 40x5, 45x5, 50x5, 50x5
weighted dips [30 seconds rest]
+0x12, +0x12, +0x12
neck plate raises
35x5, 35x5, 35x5

Focused70
04-22-2004, 05:47 PM
I officially declare Galileo's journal the best journal on this site. (I'm still only on page 1, lol.)

ok, back to work. I'm leaving in 30 minutes (it's 7:45 pm here in NYC, folks).

have to be up at 6 tomorrow. ugh.

haven't had dinner yet. =(

Soba

Beast
04-22-2004, 09:16 PM
Hey gali, you just started up DB chest work, correct? I always remember you doing BB chest stuff.
Nice pressing.

Saint Patrick
04-22-2004, 10:23 PM
Nice work on the DB Flyes.

JustinF
04-23-2004, 06:14 AM
Nice work foo!!

_8_Ball
04-23-2004, 06:44 AM
[size=1].8.pound.balls.

Priceless...

nuff said... :D

_8_

galileo
04-23-2004, 09:53 AM
.soba.

Why thank you! Eat dinner and quit working so much.
.beast.

Yeah, I like to switch it up. Pressing is fairly weak still, but I'm blaming that on my shoulders for the moment.
.patty.

Totally suhweet.
.justin.****er.

Nice journal title change, foo!
.cocaine.

My wit is in direct proportion to my coffee intake.

JustinF
04-23-2004, 10:14 AM
.justin.****er.

Nice journal title change, foo!



Why, whatever do you mean????? :angel:

Focused70
04-23-2004, 11:59 AM
VI. Daily Rant
I refuse to get fat when I'm old. I walked into the bathroom, where most interesting things seem to take place, and I saw a guy taking a leak at the urinal. He was so fat that he had to reach around and under his gut to actually steady his schlonkey (psst, thanks for the word Gyno). If I ever get that obese I want to be shot with animal tranquillizers, wrestled to the ground (Brazillian JuJitsu style), and killed with tweezers and sporks from KFC.
The End
[/size]

Ok, I realize this is only on page 7 or something, but this is not something I'll ever have to worry about, LOL, thank god for fast metabolism genes. (Hey, if it hasn't slowed down at 33, it probably never will, amen brother!)

Bad galileo, now I'll never be able to erase that image from my brain for the rest of today. :zipit:

Soba

JuniorMint6669
04-23-2004, 01:16 PM
hey!! i thought you were will's byotch. or was that only for a night?

Relentless
04-23-2004, 01:35 PM
will's beeyotches never last more than one night

heathj
04-23-2004, 01:59 PM
Tons of taurine left...Clen? It worked wonders. I lost bodyfat, kept muscle..oh man I want some more bad..:cry: If it weren't $50 for 100 pills...maybe like $5 for 100 pills :D

Focused70
04-23-2004, 03:48 PM
bwahahahah

it's time for me to go home and I'm only up to page 55 of this journal.

you da mang, gal. heh. don't forget to carpe diem.

Soba

edit: I miss the palaver, tho.

WillKuenzel
04-23-2004, 04:33 PM
How the hell did I get into this conversation? And I've had 2 night beeyotches. Thank goodness for handcuffs, eh?

And gal, this must be the longest Day 5 of 56 ever. ;)

rookiebldr
04-23-2004, 06:09 PM
Never give up on the coffee, buddy. :)

Blood&Iron
04-23-2004, 10:37 PM
Long time, no post.

Checked out the pics. Great progress man.

JustinF
04-26-2004, 07:37 AM
Do you work out anymore?


;)

galileo
04-26-2004, 05:37 PM
.soba.

lol! Sorry, many people walk away scarred..minty.

JustinF had me confused with himself..cal.

Burn!.heathj.

Get more, broke ass mofo..soba.

Once I get more time, I'll definitely have more palaverin' to do..will.

Day 5 is the best!..rookie.

I shant!.bni.

For real! Nice to see ya around again..justinf.

What's that? Werr...werrr-kuh. werrr-kuh owww...tuh. workout! What's that?

galileo
04-26-2004, 05:39 PM
.bbfnb.lower.

preworkout acetyl-l-carnitine, r-ala, yohimbine, taurine, and l-tyrosine.

This is my first day of a new training protocol, adapted by powermajt. It's a four day split with two lower and two upper workouts. Today is the first lower.

squats [wide]
135x6, 175x6, 205x6, 205x6, 205x6, 205x6

trapbar shrugs
140x8, 210x8, 280x6, 280x6, 280x6, 280x6

front squat [narrow]
135x6, 155x6, 155x6, 155x6, 155x6, 155x6

barbell calf-raises
155x6, 205x6, 255x6, 255x6

The goal of destroying my core was more than accomplished. This is certainly far more volume than I'm used to when it comes to working out. I'm going to go take a bath, I am sweateh.

Alke
04-26-2004, 08:00 PM
mmmmm, I thought I smelt volume.

Wu36
04-26-2004, 08:54 PM
Nice shrugs. Care to elaborate on the training protocol?

Wu36
04-26-2004, 08:56 PM
oh yeah, did you get that heat stack yet?

rookiebldr
04-26-2004, 09:27 PM
Those squats are scarying me!

JustinF
04-27-2004, 05:57 AM
nice work xian. walking ok today?

galileo
04-27-2004, 08:39 AM
.kenn.

It smells like victory.
.wu36.

Thanks and the protocol will be released fairly shortly in an article format by PowermanDL. I don't think he wants me to disclose the details just yet and you'll likely be unable to glean the details from this random-looking setup.

I received my HEAT, but I am going to wait until I get myself on a committed track before I attempt to throw in any assistance.
.rookie.

This morning you said, "hairyless" and in your post you said, "scarying." I think you need to be a little more careful with your y's. They scared and scarred me...ugh.
.justinf.

No, in fact. This is the first time in a while that my entire leg is sore. That was the most productive workout I've had in quite some time though.

Focused70
04-27-2004, 08:51 AM
Check back with us in two days, mang.

You go! :bow:

Soba

fuzz
04-27-2004, 10:05 AM
I want to see that article.

Hurry up, fairy-majt.

WillKuenzel
04-27-2004, 12:07 PM
LOL, Majt's been working on that article for 5 years.

Hey gal, are you messing the rest times any or are they pretty much whenever you feel ready to go again?

Alke
04-27-2004, 12:14 PM
are you doing this as a strength training routine?, I have yet to do more than two sets with the same weight for any exercise, much less legs......

do you advise mulitple sets for legs to build strength?

galileo
04-27-2004, 12:29 PM
.soba.

I get to do this twice a week too. Fun!
.fuzz.

Majt is slow, what can I say?
.hy.

The rest times are 90 seconds or when I catch my breath. The density is 15 minutes per exercise.
.kenn.

Strength and hypertrophy are not totally separate as some people like to believe. This is a bodybuilding routine, above all, focusing on density and progression. Progression isn't necessarily in the terms of weight either, it may be in terms of volume. This is just a totally different way at looking at hypertrophy than most are used to seeing. This isn't a phase focused on strength however. That'll come later.

galileo
04-27-2004, 12:32 PM
.04.27.2004.

I've managed to convince my supervisor to allow me to take on a project using C#! I know that means dick-all to 90% of you, but for me that's pretty cool. We are opposed to most new technologies here, so this may very well be a milestone. I must be certain to make it flawless.

.diet.

I'm focusing on eating generally healthy with a slight deficit and focusing on training. For the most part, I've put the scale away for now.

kashi go lean, low-carb milk, strawberries
turkey, whole wheat tortilla, fat-free cheese
1 can tuna, orange, spinach
grilled chicken breast, oatmeal
2 scoops whey, 1 scoop dextrose, 6oz oatmeal
2 scoops micellean, 6oz oatmeal

.supplements.
[indent] mutli-vitamin, c, b, e, zinc, glucosamine/msm

.bbfnb.off

I'm taking today off.

.palaver.

I want to palaver, but I'm too busy with this project. Soon enough.

ryuage
04-27-2004, 03:51 PM
hows the glucosamine working for ya? I was looking into buying myself some.

galileo
04-27-2004, 05:01 PM
.ryuage.

I imagine it works as most of my joints have stopped aching, aside from my wrist.

WillKuenzel
04-27-2004, 05:05 PM
How much vitamin E are you taking?

JuniorMint6669
04-27-2004, 06:34 PM
What form do you take your glucosomine in? Ive heard some are more effective than others (which dont work at all). I have joint problems, so i suppose i should start taking it again. Where do you get it? How much? Thanks :)

JustinF
04-28-2004, 05:51 AM
We want palaver damnit!!

Glucosamine did jack for me! :(

_8_Ball
04-28-2004, 11:05 AM
[size=1].04.27.2004.

I've managed to convince my supervisor to allow me to take on a project using C#! I know that means dick-all to 90% of you, but for me that's pretty cool. We are opposed to most new technologies here, so this may very well be a milestone. I must be certain to make it flawless.


I'm not a developer but that's it's "C sharp" correct? the latest and greatest from Microsoft... also known as .NET...

I'm a fellow nerd, and I know that feeling of getting to play with something new... it's always a good feelling... I'm more of a network Admin / overall fixer type of guy even if that's not what I'm doing right now...

_8_

ectx
04-28-2004, 12:21 PM
glucosamine helped my knees some. I imagine your wrists have other inherent *cough* problems.

Alke
04-28-2004, 03:32 PM
okay, thats what I thought, but I wasnt exactly sure. definitely a taxing routine......

I am still a little confused because I have seen some people use similiar routines for strength by cycling the weights and varying the progression based on weight and not volume.

I guess it would depend on the person and intensity levels?

galileo
04-29-2004, 05:06 PM
.will.

800 iu.
.minty.

They're capsules. I just buy whatever is cheap from one of the online supplement sites.
.justinF.

Sorry to hear that, on both accounts.
.8.balls?!?! :eek:

Yes, that would be correct. I've done OS Administration before, but it was Windows 2000. I prefer developing by far.
.rene.

What did you ever do to take care of that penis lodged in your rectum? Did you just ask Will to remove it?
.kenn.

My legs are still sore...ugh. Cycling the volume is one phase and the RPE or rating of perceived intensity is fairly important on this program.

ectx
04-29-2004, 05:11 PM
That would be impossible. Will has no penis.