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Wikked1
09-11-2007, 02:54 PM
Did bike miles? Oh wait you mean the pedal kind don't cha'? Hey just stopping to say hi. Guys just aren't built to bike dude don't you know this? Your TAINT will object!

SW
09-11-2007, 09:25 PM
14%. Been rejoicing for several seconds now. Enough.

Glad to see you around again. I am dropping in more and more often and holy ****, could possibly start posting again in your journal. I always found your palavers and occasional whatnots to be entertaining and on occasion, valid.

Hoping this post finds you well, superior_will.



p.s. Dude it's great to see you posting and we gotta talk sometime soon.

galileo
09-13-2007, 08:38 AM
You are Teh suck...

Jebus man good to see you back at it again.. This journal is just way too good to ever go away.. All the comic relief one can handle in one homoerotic thread :hello:

omg totally teh suck!!!

Thanks man. You disappeared for a while too...everything all right with ya?



X2!!!!!

RISE OF TEH MUTANTS~


Did bike miles? Oh wait you mean the pedal kind don't cha'? Hey just stopping to say hi. Guys just aren't built to bike dude don't you know this? Your TAINT will object!

My taint does object...frequently. However, it's a solid way to get some cardio in so I ignore it.


14%. Been rejoicing for several seconds now. Enough.

Glad to see you around again. I am dropping in more and more often and holy ****, could possibly start posting again in your journal. I always found your palavers and occasional whatnots to be entertaining and on occasion, valid.

Hoping this post finds you well, superior_will.



p.s. Dude it's great to see you posting and we gotta talk sometime soon.


Good to hear from you Nick. I hope I can keep producing results and not injure myself in the meantime! Get in touch with me, I'm still on AIM now and again.

galileo
09-13-2007, 03:27 PM
09.13.2007

Down to 13.83% today. Another drop of about 3/4lb fat. I'm starting to look a little better.

Keeping it light to feel out the back situation.

front squat: ..., 95x8, 8
db lunges: 35x8, 55x8
good mornings: ..., 95x8, 8
hang cleans: 95x6, 6
hamstring curls: 6px8, 8

Hmm, it felt like I did more. I think I missed some exercises in there. Oh well, refeeding...

SW
09-13-2007, 03:31 PM
Any set % goal for bf man?

galileo
09-13-2007, 03:33 PM
Any set % goal for bf man?

As low as ****ing possible.

WillKuenzel
09-13-2007, 03:40 PM
Wow! Some actual consistency in here. :p

Good to see you back.

SW
09-13-2007, 03:42 PM
Sounds about right.

galileo
09-14-2007, 05:45 AM
Wow! Some actual consistency in here. :p

Good to see you back.

Don't get too excited, it hasn't been long enough.


Sounds about right.

It certainly does.

I had a woosh this morning taking me down to 13.23%. I still look like crap, but I'll look less like crap in about 3 weeks...so I wait.

WillKuenzel
09-14-2007, 06:49 AM
Woohoo! You're about halfway between **** and suck!

SW
09-14-2007, 09:31 AM
Consistency is what it comes down to at this point man. I know you won't just go halfway.

galileo
09-18-2007, 05:34 AM
Woohoo! You're about halfway between **** and suck!

I'm almost at home here...


Consistency is what it comes down to at this point man. I know you won't just go halfway.

Yes sir, it is. But if I keep my head on straight and don't overdo things, I should be fine.

galileo
09-18-2007, 05:38 AM
Quick Update

I had a solid weekend, didn't go out of my way eating bad things. Calories were a tad on the low side, but I ate a 2lb lobster, which was awesome. I did a 10 mile bike ride that included three steep hills, so all in all I was satisfied.

I expected about 12.8 this morning, but surprisingly I pinched a 12.2%. My depleted weight is now 172.5, but after tonight's refeed, I'll likely settle in the 176-177 area again. Down 12lbs of fat so far, weight loss estimated at 0lbs.

Today is the settlement for my townhouse issue. I'm praying that I walk away with some compensation for this wasted year of my life. I'll post up my workout later this afternoon.

WillKuenzel
09-18-2007, 07:14 AM
Good luck with the townhouse thing. I know that's a pain in the ass.

What's the lowest BF% you've gotten to before?

galileo
09-18-2007, 08:52 AM
Good luck with the townhouse thing. I know that's a pain in the ass.

What's the lowest BF% you've gotten to before?

Thanks man.

After some journal-mining, I believe that 7.6% is the lowest I've ever pinched. I've done it once using UD2 back in 2003-2004 and once again this February using the diet I'm currently employing. My goal this time is to pinch in the 6's, which is a bit below my previous bests (up to 3lbs). The diet part is pretty easy for me...I'm used to being hungry. The hard part is the training and balancing life around it. I have about 8.5lbs to go to realize my previous record, so I'd say about one month give or take and then it gets hard.

Patz
09-18-2007, 09:15 AM
Good luck with the house, dude.

Stick it to the man.

Mik
09-18-2007, 02:18 PM
Best of luck on the townhouse man. You deserve some green so you can move on.

Con
09-18-2007, 02:34 PM
Gl with the goals and whatnot Gal.

Whats the max lifts? and whats the best all time?

galileo
09-18-2007, 03:00 PM
Good luck with the house, dude.

Stick it to the man.

But you are the man, sir...


Best of luck on the townhouse man. You deserve some green so you can move on.

Thanks Mik - how'd the thing turn out with your old firm?


Gl with the goals and whatnot Gal.

Whats the max lifts? and whats the best all time?

Thanks Con.

Oh geez, right now I'm about 3 weeks in to lifting again, so every workout is a max right now. All time...I did 305 bench, I squatted 305 for reps, I've only deadlifted 385, but I never stick with it long enough to progress. 95 db snatch, um...bw+55x6 chins, and bw+145x1 dips come to mind. It's been a while though...so I won't see those numbers again for a bit. Perhaps this bulking season will get me up to something respectable.

Chubrock
09-18-2007, 03:01 PM
Bulking season? I'll be happy if you make it another solid month lol.

galileo
09-18-2007, 03:02 PM
09.18.2007

Same old...

db bench: 35x5, 45x5, 55x3, 65x3, 75x5, 70x5
I knew the second 75 wasn't happening.

reverse pushups: bwx6, 6, 6, 6

cable flyes (30 seconds rest between sets): 40x:12:12, 12:12, 12:12, 12:12
Ouch

hammer db curls: 30x8:8, 30x8:8

one-arm preacher curls (30 seconds rest between sets): 25x10:10, 15x10:10

I'm really, really looking forward to today's refeed.

galileo
09-18-2007, 03:29 PM
Bulking season? I'll be happy if you make it another solid month lol.

You'll be lucky not to get a baseball bat to the face when I sneak-attack you.

Unholy
09-18-2007, 03:35 PM
Best of luck Gal, take some pics when you hit 7-8% BF

galileo
09-19-2007, 05:19 PM
Best of luck Gal, take some pics when you hit 7-8% BF

Thanks man - still have a ways to go.

Chubrock
09-19-2007, 05:33 PM
Haha you'll have to sneak attack me. You're too fat to do anything else right now.

galileo
09-19-2007, 06:58 PM
09.19.2007

The woman and I did a nice little 10 mile bike ride today. I felt like I could've went 20+, but she went yesterday so she didn't want to burn out. Even on 4 scoops of Nitrean and 1 scoop of Miracle Reds as my daily total, I still felt strong.

Today is magical supplement day! Due to my lack of ability to consume many vegetables throughout the week, I bought Miracle Greens and Miracle Reds to add to my daily intake. Each is about 5 servings of f&v, loaded with digestive enzymes, probiotics, and other awesome ****. So, one of each every day.

The next supplement I received was DCP + Leviathan combo. DCP has TTA and some other ****ed up nonsense, which basically prevents uptake into fat cells, but the partitioning benefits make it so you lose fat easier as well. Leviathan is a yohimbine hcl based fat burner, which I prefer over others. It has a proprietary blend of **** like green tea and seems to be fairly well-received.

Last and probably least, WPI to the tune of Orange Creamsicle GF Pro. I have Raspberry Lemonade, which isn't too bad, so I'm giving this one a shot. It's a solid post-wo protein.

I tried one dose of DCP+L and one scoop of the Reds. Things I've noticed thus far:

1. I sweat like a mother****er after the DCP+L.
2. Lactic acid never built up in my legs like on a typical bike ride.
3. I am retaining about 3lbs of water somehow...and I look as bloated as you'd think from it.

So, why? I guess the DCP at least in part. Perhaps the Reds are evil.

Tomorrow is the workout + refeed. Hope to break into the 11's in the morning pinch...but I may have to wait for a woosh on Friday.

Oh, Chubs can go **** himself.

galileo
09-20-2007, 05:41 AM
Interesting this morning. I did my numbers and broke into the 11's. 11.89% and I can see my lower ab pinch dropping a good bit. Oddly, my weight was 169.5 (depleted) down from 175.5 last night. I guess we'll see after tonight's refeed what tomorrow morning looks like. My love handles still exist and chest fat is disproportionate from the left side to the right by a healthy enough margin to cause me to be pissed.

Mik
09-20-2007, 09:04 AM
Thanks Mik - how'd the thing turn out with your old firm?



Haven't heard anything back so I'm hoping it's a dead issue. Time to steal more accounts! Boom!

galileo
09-20-2007, 04:30 PM
09.20.2007

So, I'm leaning up. Yessss. Look better in clothes again, that's for damned sho'. Refeed = SUSHI.

pull-throughs: 40x12, 90x10, 110x10
Lower back endurance and hip thrustin' good times.

rack pulls: 45x12, 135x12, 165x10
For speed and endurance.

db step-ups: 35x8:8, 65x1:1
Ok, the 65 was too much. I did them last, the grip and hammies didn't want to play.

hang cleans -> press: 95x6, 6

machine standing calf-raise [5s pause @ bottom]: 96x8, 110x8

Hopefully the higher rep lower back protocols will help build resistance to compression and injury. Off to my shake...

Built
09-20-2007, 04:38 PM
For the stepups, have you tried a barbell? I like those WAY better for stepups and walking lunges.

galileo
09-20-2007, 05:01 PM
For the stepups, have you tried a barbell? I like those WAY better for stepups and walking lunges.

Unfortunately the logistics of such an endeavor at my gym proves to be just plain infeasible. If I moved a barbell parallel to anything, I'd likely knock out one of the 30 guys doing db curls in front of the mirror. I considered it seriously tonight, but I backed off at the last moment.

Chubrock
09-20-2007, 05:04 PM
I considered it seriously tonight, but I backed off at the last moment.

Puss.

Built
09-20-2007, 05:30 PM
If I moved a barbell parallel to anything, I'd likely knock out one of the 30 guys doing db curls in front of the mirror.

Heh. I'd think of that as a public service.

galileo
09-24-2007, 05:42 AM
09.24.2007 - Quick AM Update

I ate poorly this weekend and used DCP as a crutch. I wanted to see if it would really do "damage control." I'm not sure on the caloric front, but Friday I ate a Subway chicken sammich and drank a few beers. Saturday I had a cheeseburger and that night I had Indian (chicken tikka masala) with a lot of rice and some bubble tea from the noodle place, then had McFlurry later at night. Sunday I had oatmeal, went biking (15 miles), two slices of pizza, a t-bone, some shrimp, and a sweet potato. Later I had a cheeseburger and a frosty.

Each of the meals was preceded by 3 DCP caps, basically. This morning I weighed 175 and pinched 11.59% with my ab pinch lowering now to 12mm.

My assessment in simple terms is that it works. I think I ate like an ******* and managed to still maintain/lower my pinches. I'm going to continue using it in this fashion for a few weeks and see how it works out.

This week I hope to break down into the 10's. Wish me luck, douche-sacks.

galileo
09-25-2007, 04:14 PM
09.25.2007

I have to get some additional workouts in throughout the week. It's been like 2 weeks since a back workout if you don't count the rack pulls.

neutral pullups: +0x5, +9x5, 5, 5
These felt all right. Still tough on muscle endurance, oddly.

seated cable row: 150(stack)x8, stack+80x5, stack+80x5
This still wasn't tough.

bb rows (20 seconds rest between sets): 45x10, 10, 95x6, 145x6
The 145 wasn't as easy as I'd hoped.

pushups (30s rest): 0x10, 10
Active recovery and stimulation.

hammer curls: 30x10:10
For measure, again.

I was trying to find more to do, but I decided I just didn't need more right now. Refeed!

Oh yeah, 10.99%.

galileo
09-27-2007, 06:18 PM
09.27.2007

I clipped 10.38% this morning. I'm leaning up fast.

pull-throughs: 90x10, 120x10, 130x10
Thrustin' like a porn star.

rack pulls: 135x12, 205x10, 205x10, 205x10
For speed and endurance.


db overhead press: 35x5, 45x6, 45x6
Easy...haven't done overhead work in forever.

bb step-ups: ...
I hit people...

seated calf-raise [5s pause @ bottom]: 75x8, 8, 8


Still working on lower back endurance.

cphafner
09-27-2007, 06:20 PM
good job on hitting people. people are annoying.

galileo
09-28-2007, 07:00 AM
good job on hitting people. people are annoying.

Totally. Palaver?

There was this ****ing dude in there who does the same workout every ****ing time I see him - swinging half-hammer curls, mean-faced db shrugs, and high rep mirror-stares. As I passed him on the side of the room opposite of the db racks, I could smell the formidable odor of some flavor of Axe body spray, applied liberally to, what I can only assume based on the eye-watering stank, every ****ing inch of his body.

As I escaped the insurmountable cloud of bro, I could see him out of the corner of my eye doing what I could only coin the "hammer dance" with the dumbbells he gripped so tightly. Almost rhythmically he swayed back and forth pulling them up to the opposite nipple, as if he was trying to recreate some ritualistic mating pattern he had seen on the discovery channel; only the skulls of neighboring tribes were now a merely rubber-coated iron.

Making my escape toward the rack to grab some dumbbells for my overhead pressing, I was left with am empty feeling as I stared at a lone 45 adjacent to an equally solitary 40 to its left. Could it be? Maybe tradition states that the dance must be performed with the skull of an adult and one of a child? I guess there was only one way to find out. I approached the weights he left carelessly on the floor (despite his absence) and saw the numbers facing the heavens, enticing all to read them...45 and 40. I made my best efforts to speak his native tongue as anyone in a foreign land might do. In a simple pointing gesture and an artificially deep "yo" I indicated that I was interested in one of his totems left surprisingly unguarded. He yielded consent and I snuck it away to the safety of the other zone.

I performed my set then went to do some calf-raises. I could still smell the vile stench, long after his departure. As I idiosyncratically rubbed my nose before the set, the worst of today's fears came to fruition. Apparently, bro applied not only spray, but lotion, which had now been assimilated by the flesh of my right palm from the larger of the two dumbbells. I immediately went to the nearest restroom and called upon Aquia, the goddess of water, to rid me of this retched malediction.

Saddest part about it all, the guy was a decent size and lean. There is no Aquia.

SW
09-28-2007, 08:01 AM
You should have smote him, Conan style.

Shark
09-28-2007, 11:54 AM
That was pretty eloquent for a simian like you.

lilmase1153
09-28-2007, 12:10 PM
Totally. Palaver?

There was this ****ing dude in there who does the same workout every ****ing time I see him - swinging half-hammer curls, mean-faced db shrugs, and high rep mirror-stares. As I passed him on the side of the room opposite of the db racks, I could smell the formidable odor of some flavor of Axe body spray, applied liberally to, what I can only assume based on the eye-watering stank, every ****ing inch of his body.

As I escaped the insurmountable cloud of bro, I could see him out of the corner of my eye doing what I could only coin the "hammer dance" with the dumbbells he gripped so tightly. Almost rhythmically he swayed back and forth pulling them up to the opposite nipple, as if he was trying to recreate some ritualistic mating pattern he had seen on the discovery channel; only the skulls of neighboring tribes were now a merely rubber-coated iron.

Making my escape toward the rack to grab some dumbbells for my overhead pressing, I was left with am empty feeling as I stared at a lone 45 adjacent to an equally solitary 40 to its left. Could it be? Maybe tradition states that the dance must be performed with the skull of an adult and one of a child? I guess there was only one way to find out. I approached the weights he left carelessly on the floor (despite his absence) and saw the numbers facing the heavens, enticing all to read them...45 and 40. I made my best efforts to speak his native tongue as anyone in a foreign land might do. In a simple pointing gesture and an artificially deep "yo" I indicated that I was interested in one of his totems left surprisingly unguarded. He yielded consent and I snuck it away to the safety of the other zone.

I performed my set then went to do some calf-raises. I could still smell the vile stench, long after his departure. As I idiosyncratically rubbed my nose before the set, the worst of today's fears came to fruition. Apparently, bro applied not only spray, but lotion, which had now been assimilated by the flesh of my right palm from the larger of the two dumbbells. I immediately went to the nearest restroom and called upon Aquia, the goddess of water, to rid me of this retched malediction.

Saddest part about it all, the guy was a decent size and lean. There is no Aquia.

:bow: Well put.

But dont lie to us (online at that) and act like you didnt enjoy his musk.

galileo
10-01-2007, 06:33 PM
10.1.2007

Chestish upper day. I'm back to a MFW deal so I can get more workouts in, more often. The weekends are just shot.

db bench: 35x5, 50x4, 65x3, 75x5, 75x5
This was a difficult set. I don't know if I got deep enough; I hate going past parallel with my upper arm as it creates strain on my shoulders.

reverse pushups: bwx10, 10

cable flyes (30 seconds rest between sets): 40x:12:12, 12:12, 12:12, 12:12
A lot easier.

hammer db curls: 35x8:8, 35x8:8
Switched to alternating curls on the last few reps of the second set.

db lateral raise: 20x8, 8
Strict and slow.

I was definitely stronger today than the last time, but it didn't seem like it at first. I was holding a lot of water today from the weekend (no idea how...beer?). I got a stupid amount of pump from the hammer curls...almost uncomfortable. Meh.

SW
10-01-2007, 06:41 PM
The journalist Journalizes yet again.

cphafner
10-01-2007, 07:07 PM
Hammer curls roar!!!!!

You just described every guido in nyc.

galileo
10-03-2007, 05:00 PM
10.03.2007

My back has been feeling pretty decent since starting back, so I did a very careful leg day with some back squats. It felt great to do them again...

full squat: 95...135, 145x6, 6, 6
db shrugs: 100x8,8
good mornings: 95x8, 8, 8
leg extensions: 6px8, 10, 12

Again, felt great. Let's hope it continues as such.

Unholy
10-03-2007, 06:12 PM
Good effort man.

galileo
10-04-2007, 06:32 AM
Good effort man.

Thanks.

Last night I came home and the woman had made me some spaghetti with homemade meatballs and garlic toast. I ate a large heaping of it then watched a little TV to try to digest. Your stomach shrinks up a bit on this style of diet, so the larger meals are uncomfortable. I then ate a bagel with strawberry cream cheese a little later and the insulin crash was too much for me and I conked out. I woke up a couple of times between 8:30 and 1:00am, but finally got the lights out and went to bed for good. I don't believe I got more than 1400 calories in yesterday.

This morning my legs are a little sore, but my lower back feels decent. It was a little tight on the right side last night (the side usually hurting), but it was fine today. Bodyfat at 10.07% this morning. Not a huge loss from last week, but I must've overdone it on sodium this past weekend, because it took everything I had to get the water back off until today. My leg pinch is a little lower (finally).

galileo
10-05-2007, 06:38 PM
10.05.2007 - My ass is too big

This week I am pleased that I worked out three days instead of two. I wasn't doing so well with that two day a week garbage, but I kept convincing myself that I'd workout on the weekend, but I never could.

I had something relevant and funny to write, but I lost it. That's all right, none of the old mother****ers who read this read it anymore and none of you new mother****ers bother to respond. Take all you want, but never give. You ****ers.
Diet and Supplementation

I've been neglecting the details in my journal posts, perhaps assisting me in avoiding the reality of some of my "misses" here lately. So, it starts here...

I had two double-scoop Nitrean shakes throughout the day followed by 1 pack of low-sugar oatmeal prior to my workout. Post workout I had about 300g of Barilla Plus pasta w/ sauce, three homemade meatballs, and three slices of texas toast garlic bread. That adds up to around 2400 calories (24%f, 43%c, 33%p). Most of that fat came from those friggen pieces of texas toast. I'll try to get in a bagel w/ cream cheese and some milk before I go to bed. Perhaps hit my old maintenance (2700...oooOOooh).

DCP, some leviathan, some miracle reds, fish oil, and a multivitamin made your mom leave your dad, but won't ever commit.

Workout - Upper body focus back

neutral pullups: +0x5, +11.5x5, 5, 5
Better than last week.

seated lever row: #9x8, 8, 8
The cable rows weren't working out (not enough weight), so I went to a machine. Did the supinated grip and it felt good.

jm press: 45x10, 65x10, 75x10
Harder than they used to be, for sure. Where is my muscle memory?

db rows (20 seconds rest between sets): 65x10:10, 45x10:10, 10:10
Ugh, poor weight selection by me.

dips: +0x8, 8, 8
Chest and tricep work.

I felt like my volume was good today - more so than usual. I was quite happy with that, so hopefully some of the excess calories today will go toward muscle.

Still hovering around 10% by 3-site, awaiting a woosh before too long.

Chubrock
10-05-2007, 09:41 PM
How's the lower back feeling?

galileo
10-05-2007, 10:34 PM
How's the lower back feeling?

So far, so ****in good.

WillKuenzel
10-06-2007, 07:30 AM
Some of us lurk. Posting requires so much effort though. ;)

galileo
10-06-2007, 07:31 AM
10.06.2007 - Woooooooooooooooooooooooooooo

ooooooooooooooooooooooooooooooooooooooooooooosh! After my bagel last night, we went to the store to pick up a few things. One of those things was a box of Oreo Mah****in' Cakestesrs. Two of these 3"x3" beasts contain 500 calories. That's likely on par with a pop tart! I had 3 of them with a tall glass of milk and called it a night.

I woke this morning, expecting to be a bloated mess. I hit the pisser, then went for the mirror. Hmmm...not as bad as expected. Busted the calipers out and BAM - pec: 5mm, ab: 10mm, quad: 16.5mm, supra: 13.5mm. Three site puts me at 9.3%. Success! My bodyweight was sitting at 172.5, but I'm sure the 3/4lb of pasta and other delights pushed me up in weight a little.

From week one -
Bodyweight: 176
Bodyfat: 19%

Week sizzix -
Bodyweight: 172.5 (give or take)
Bodyfat: 9.3%

lbm: +13.89 lbs
fat: -17.39 lbs

The lbm side is give or take, but I think I did sacrifice some of my potential lean gains by not eating enough in my refeeds. Yesterday's refeed was a great example of how about 3000 calories can ultimately do me some good.

To be honest, before this morning I was starting to get a little worried. I wasn't recomping like I used to and I'm very sad that I'm about 8-10lbs lighter. I'll deal with that during the winter portion of my recomposition. But, looking back I had the same exact thing happen last time. I didn't think I was progressing at all, then blizz0w! A big drop. That's the majesty of using a flawed bf measuring technique coupled with strange refeeds.

I'm still working on my ideas for recompositioning up.

Same general workout structure (EOD, upper/lower split, twice a week).
Workout days - Protein shakes in the AM, pre-workout oatmeal + wpi, workout in the afternoon, binge on oatmeal, steak, chicken, shrimp, lobster, crab, and anything else post-workout until about 8:00pm, protein shake before bed - target maintenance + 300 calories with 20f/50c/30p (%).
Non-workout days [not sure about this day at all] - Maintenance calories, 20f/30c/50p (%). Cardio work (snowboarding, sprinting, etc.) for endurance, adjusting caloric intake for activity.
One day a week, a big cheat meal using DCP as a crutch.

The goal is 1lb every two weeks, carry on until My bodyfat measures 10% by 3-site, then switch to a down recomposition. I think I'll need to work on this a bit more, but it's a start.

galileo
10-06-2007, 08:11 AM
Some of us lurk. Posting requires so much effort though. ;)

I'm guilty of it too. I'm so ****ng busy anymore that I don't have time to focus on the more creative aspects of my life (writing, music, art). Hell, I'm quitting a band this weekend that I know could make it, because it's likely that I'll be travelling a ridiculous amount this coming year for our new "Global Enterprise."

WillKuenzel
10-06-2007, 08:49 AM
It's amazing sometimes how life progresses. 2-3 years ago, I wouldn't have thought I'd be where I am.

It does look like your recomp is going well though.

Patz
10-08-2007, 05:57 AM
you suck.

galileo
10-08-2007, 06:29 AM
It's amazing sometimes how life progresses. 2-3 years ago, I wouldn't have thought I'd be where I am.

It does look like your recomp is going well though.

It is amazing, life changes very rapidly. I'm glad to see things working out for you (and me too, heh).

The recomp is working, but I just need to keep consistent. My lower back tightened up on Saturday for no apparent reason. I need to find a way to relax those muscles and fix this issue. I can't let this haunt me forever...


you suck.

Your mom. Yeah...I said it.

Chubrock
10-08-2007, 06:30 AM
I hate you and your ****ing recomp. As far as the back goes...wtf mate? Do you have a roller?

galileo
10-08-2007, 06:39 AM
I hate you and your ****ing recomp. As far as the back goes...wtf mate? Do you have a roller?

I don't, nor do I know how to use one properly. I tried using a tennis ball in the past, but it really didn't help all that much. I really need some solid advice - those threads you posted before told me jack ****, except that lower back endurance was more important than strength. I somehow doubt the 145lb squat was on the high-side...so what gives?

Chubrock
10-08-2007, 06:44 AM
I don't, nor do I know how to use one properly. I tried using a tennis ball in the past, but it really didn't help all that much. I really need some solid advice - those threads you posted before told me jack ****, except that lower back endurance was more important than strength. I somehow doubt the 145lb squat was on the high-side...so what gives?



What has the doc said is exactly wrong with your back? Did you ever check out any of the band traction stuff off of EliteFTS youtube? I started using some of it, and the combo of that, my foam roller and my inversion table has really helped my back out quite a bit.

galileo
10-08-2007, 07:08 AM
What has the doc said is exactly wrong with your back? Did you ever check out any of the band traction stuff off of EliteFTS youtube? I started using some of it, and the combo of that, my foam roller and my inversion table has really helped my back out quite a bit.

The chiro said I had a bulging disc back in the day, but I can tell that it's not the issue. No sciatica, just a sore right side of the lower back (muscle).

I tried some band traction, or as I'd call it - "air humping." I'm not sure when to perform it - every day? I need to get a foam roller.

How's the inversion table work?

Chubrock
10-08-2007, 07:17 AM
I tried some band traction, or as I'd call it - "air humping." I'm not sure when to perform it - every day? I need to get a foam roller.

How's the inversion table work?




I try to perform some form of traction and foam rolling every day. Sometimes twice a day. I also lay in the inversion table immediately when I wake up for about 10-15 minutes. Basically you just strap your feet in at the bottom of the table and then rotate it up and over. Your feet end up almost straight up in the air. It's just used to help decompress the back a bit. For me, that's a problem. It may not be what you need. A cheaper alternative is to buy some gravity boots and hang from a rack. I don't have a rack back at school, so that wasn't really an option for me.

galileo
10-08-2007, 07:27 AM
I try to perform some form of traction and foam rolling every day. Sometimes twice a day. I also lay in the inversion table immediately when I wake up for about 10-15 minutes. Basically you just strap your feet in at the bottom of the table and then rotate it up and over. Your feet end up almost straight up in the air. It's just used to help decompress the back a bit. For me, that's a problem. It may not be what you need. A cheaper alternative is to buy some gravity boots and hang from a rack. I don't have a rack back at school, so that wasn't really an option for me.

http://www.youtube.com/watch?v=wBOlfUJFYWE

Mmm, foam roller.

I need more band traction videos.

Chubrock
10-08-2007, 07:32 AM
http://www.youtube.com/watch?v=wBOlfUJFYWE

Mmm, foam roller.

I need more band traction videos.



I don't have any band traction videos with attractive girls but there are all of the vids on EFS Youtube site. Have you checked all of them out? Do you even have a set of bands?

galileo
10-08-2007, 07:54 AM
I don't have any band traction videos with attractive girls but there are all of the vids on EFS Youtube site. Have you checked all of them out? Do you even have a set of bands?


Damn.

Yeah, I've checked out a few of them. There are band towers at the gym that I've been using. I need to get my own and something to mount them on at home.

I'm ordering an average and a foam roller. Should I get more?

Chubrock
10-08-2007, 08:04 AM
I think you should be fine with an average band. There's a couple of things you can do with a strong band but the majority of traction work you should be fine with an average.

galileo
10-08-2007, 08:05 AM
I think you should be fine with an average band. There's a couple of things you can do with a strong band but the majority of traction work you should be fine with an average.

Well, I bought two of each. I'll incorporate them in other areas of training, I'm sure - so they'll be worth having.

Chubrock
10-08-2007, 08:09 AM
Hahaha fantastic. There's some decompression stuff that Will was showing me where you use a strong band instead of gravity boots or an inversion table. If compression is an issue with you, I'll try and take a quick video of what I'm talking about. It's a bit too difficult to explain.

galileo
10-08-2007, 08:14 AM
Hahaha fantastic. There's some decompression stuff that Will was showing me where you use a strong band instead of gravity boots or an inversion table. If compression is an issue with you, I'll try and take a quick video of what I'm talking about. It's a bit too difficult to explain.

That would be excellent, thank you. I supposed you need a rack for it?

Chubrock
10-08-2007, 08:43 AM
Alright, it'll probably be a day or two before I get the video. If for some reason I forget, remind me.

Patz
10-08-2007, 09:06 AM
If you get the boots, don't get stuck and destroy your exotic aquarium trying to escape them!

Have you checked the simpler answers, like the chair you sit in for hours upon hours at work?

That's my problem.

galileo
10-08-2007, 10:15 AM
If you get the boots, don't get stuck and destroy your exotic aquarium trying to escape them!

Have you checked the simpler answers, like the chair you sit in for hours upon hours at work?

That's my problem.

I enjoyed your Duece reference.

I have a decent chair and can sit fairly upright and supported, although I do tend to cock to one side for comfort sometimes (Bad xian...BAD!).

I know there's some issue (could be my right leg is a little shorter than the left due to a bad break in the past), but I've gone stretches of time with no pain when my lower back was stronger, so I'm sure that's not entirely it.

SW
10-08-2007, 11:39 AM
At least you'd fair better walking across hills than the rest of us.....

Patz
10-08-2007, 04:08 PM
I enjoyed your Duece reference.

I have a decent chair and can sit fairly upright and supported, although I do tend to cock to one side for comfort sometimes (Bad xian...BAD!).

I know there's some issue (could be my right leg is a little shorter than the left due to a bad break in the past), but I've gone stretches of time with no pain when my lower back was stronger, so I'm sure that's not entirely it.

The chair at my new location is a piece of crap.

I'm in constant back pain, but it seems to only be the muscles locking up. Still, I've had hardly a week without some sort of pain since February. It takes 3-4 days away from the office and staying mostly out of chairs in-general to clear it up. I've spent over 100 bucks on pads, etc, for my current chair but as I clear up one pain, another one develops. I've had a new chair prescribed, and am going through channels to get the company to fill it. They'll send the ergonomics lady to measure me, and study me in my natural habitat. I'm gonna try not to fart..lol

galileo
10-08-2007, 04:48 PM
The chair at my new location is a piece of crap.

I'm in constant back pain, but it seems to only be the muscles locking up. Still, I've had hardly a week without some sort of pain since February. It takes 3-4 days away from the office and staying mostly out of chairs in-general to clear it up. I've spent over 100 bucks on pads, etc, for my current chair but as I clear up one pain, another one develops. I've had a new chair prescribed, and am going through channels to get the company to fill it. They'll send the ergonomics lady to measure me, and study me in my natural habitat. I'm gonna try not to fart..lol

Nice.

Today I implemented some foam roller and traction band stretches pre and post workout. Hopefully this voodoo helps. To be honest, I feel warmth in all of those areas and the soreness is definitely less prominent. Once I cool down, I'll take a warm shower and check my flexibility. I'll post the workout in a few.

galileo
10-09-2007, 05:43 AM
10.08.2007 - Why can't this ****ing back be fixed?

I spoke too soon last week, my back is still messed up. I'm not sure what happened, but on Saturday I woke up and it tighted up a bit. It was fine from Wednesday (leg day) to Friday, so I'm not sure what happened. I'd imagine if I stretched it and kept it moving after the workouts it would be better. I did foam roller work and stretches and intend on maintaining that for as long as it takes to get it right. I'll go to the chiropractor if necessary, but I prefer ones that offer ProAdjuster services, but none in this region currently do. I won't stop working out, unless I have absolutely no other choice. Almost abs.

My scale battery died, so I don't know my current weight. My supra pinch dropped to 12mm (started at 26mm) and I'm retaining some water still.

Diet and Supplementation

I had two double-scoop nitrean shakes with fish oil, then low sugar oatmeal and went for the workout. In the evening I had two turkey burgers on wheat, cakesters, bagels with brummel & brown yogurt spread, and as much milk as I could squeeze in. Total calories were around 2650 with 192g of protein.

DCP, leviathan, miracle reds, fish oil, vitamin c, and Sam's Choice multi knows it's not rape if you don't struggle.
Workout - Upper body focus chest

foam roller, traction bands

db bench: 35x5, 50x5, 65x3, 75x5, 5, 5
Solid reps, but I'm still afraid to bump up to 80s next time. I have trouble getting them off of my chest right now without a spotter.

reverse pushups: x8
My arms were a bit sore, doing these felt like a waste of energy.

cable flyes [30s rest]: 50x12, 12, 12, 10
Some work friends were using 50 on here and I needed to work in. It wasn't too bad, I almost got all four sets.

hammer curls: 40x7:7:, 40x8:8
I had to help the last rep up a little on the left side, but it was good.

foam roller, traction bands

Not a bad workout, but I felt like I needed some more volume. My chest and arms were fairly shot, so I didn't really know what else to do. Once I move in my new house, I think I'm switching back to working out at home. The house I'm looking to put an offer on has a 640ft garage, so I will have room for cars and bars. I'm getting giddy.

SW
10-09-2007, 07:51 AM
How much is your water intake per day?

Bohizzle
10-09-2007, 07:55 AM
Have u changed up ur mattress recently? You seem to be saying that usually the pain comes suddenly when u wake up, so maybe something's up with how ur sleeping? I'm having some issues with my back as well, and I think a small part of it might be because of the bed I'm sleeping in :(

Workouts are looking good despite the pain in the back, keep at it!

Andrew

galileo
10-09-2007, 08:37 AM
How much is your water intake per day?

It depends, but I generally get 2 large mugs of coffee (20oz each), and fill up a 20oz bottle a few times during the day. At night, I have a few tall glasses. Maybe a gallon +/-.


Have u changed up ur mattress recently? You seem to be saying that usually the pain comes suddenly when u wake up, so maybe something's up with how ur sleeping? I'm having some issues with my back as well, and I think a small part of it might be because of the bed I'm sleeping in :(

Workouts are looking good despite the pain in the back, keep at it!

Andrew

I'm displaced from my home right now, so I am a slave to the crappy mattress at the crappy apartment. The mattress I use on my home bed is pretty nice - one of the pillow top Simmons deals with individually wrapped coils. I've been trying to sleep with a pillow between my legs on my side instead of the horrid stomach, twisted way I generally sleep. The only problem is if I roll in the middle of the night, it's hard to keep the pillow.

_8_Ball
10-09-2007, 11:57 AM
Good progress man, this journal is always on my "to be visited".

Get that back fixed asap man.

galileo
10-09-2007, 03:24 PM
Good progress man, this journal is always on my "to be visited".

Get that back fixed asap man.

Thanks c0k3.

Although I enjoy posting pictures of myself whilst in chicken boxers, I am hesitant to post this as I don't feel great about it yet. Based on my 3-site + ~3% method, I'd say roughly 12-13%, but who knows? Here's ya go (http://i121.photobucket.com/albums/o229/xianhatesyou/bb/fatme.jpg).

Things I do notice - my jaw is more squared, my shoulders are starting to get bigger again, my lats have shrank, my ass is starting to shrink a little. /fin

lilmase1153
10-09-2007, 03:47 PM
I dont know what it is but man those boxers are Hawt....

Lookin good man, although I cant comment on the jaw with that pic you def look lean. I still have Teh hate for you though for being able to lean out as quick as you always do but hey thats just me..

Oh you might wanna clean off that mirror cause it looks like you have been ummm... Well... Ya know busting all over it

Unholy
10-09-2007, 03:59 PM
Lookin good Tiny.

Shark
10-09-2007, 04:06 PM
ass of a black midget!

Patz
10-09-2007, 04:08 PM
lookin very lean. clean your mirror and cover the flash. damn..

galileo
10-09-2007, 04:35 PM
I dont know what it is but man those boxers are Hawt....

Lookin good man, although I cant comment on the jaw with that pic you def look lean. I still have Teh hate for you though for being able to lean out as quick as you always do but hey thats just me..

Oh you might wanna clean off that mirror cause it looks like you have been ummm... Well... Ya know busting all over it

I can notice it. I tend to hold fat around my face, but I think my jawline looks bitchin' in that pic.

Russow's mom said she'd be back over to clean that up since she's really the one responsible. Lazy bitch.


Lookin good Tiny.

Thanks. :(


ass of a black midget!

INDEED.


lookin very lean. clean your mirror and cover the flash. damn..

It was a one-off pic and in order to pose as I wished, I couldn't cover the flash. The mirror...well.

Chubrock
10-09-2007, 06:35 PM
Nice boxers.

Sidior
10-09-2007, 09:28 PM
Your ability to recomp is always impressive. Looking lean in the pic bro.

_8_Ball
10-10-2007, 11:35 AM
Thanks c0k3.

Although I enjoy posting pictures of myself whilst in chicken boxers, I am hesitant to post this as I don't feel great about it yet. Based on my 3-site + ~3% method, I'd say roughly 12-13%, but who knows? Here's ya go (http://i121.photobucket.com/albums/o229/xianhatesyou/bb/fatme.jpg).

Things I do notice - my jaw is more squared, my shoulders are starting to get bigger again, my lats have shrank, my ass is starting to shrink a little. /fin


Shoulders are looking good from the crappy pic. :-)

Please add me to the long list of ppl who have teh haet for your ability to lean out that quickly.

8

Wikked1
10-10-2007, 02:22 PM
I haven't been doing a lot of reading lately but your BRO palaver is classic stuff,the tears welled up in my eyes as I recognized one of my own gyms members who does the same type **** only it's cologne (the name escapes me but you could scent trail this dude around for miles) anyway that's good stuff man! :thumbup:
I did try to spot read,have you done the deep tissue massage type stuff to aid with your back? It's worth a shot unless your massage therapist happens to be named Gunther ;)

galileo
10-11-2007, 07:44 PM
Real quick update -

Did a leg day yesterday. Some lunges, trapbar deads, and other nonsense. Still stretching, still leaning up, blah blah.

Chubrock
10-12-2007, 06:09 AM
I'll try and take that video today when I work out. It won't be but a 30-45 sec clip but it'll show one thing that Will had me doing to help decompress a bit.

galileo
10-12-2007, 05:30 PM
10.12.2007

Quick one, in a rush...

weighted chins: +0x5, +14x5, 5, 5
row machine [1 minute rest]: #10x8, 8, 8
jm press: 85x8, 8, 8
db row [30 seconds rest]: 50x10:10, 10:10, 10:10
dips: +9x8, 8, 8

Added weight to all. Wee.

Chubrock
10-12-2007, 10:12 PM
Already I got the video but I've been in a rush all day. I had to take the video as quick as possible, so it's definitely put together poorly. Didn't really think of what I wanted to say since I was in a rush, so some of it will probably sound stupid. Oh well. I'll get it up tomorrow morning.

galileo
10-13-2007, 08:00 AM
I see you on - post it *******.

galileo
10-13-2007, 11:22 AM
I did some band traction decompression today. It was glorious. I also do a few sets of leg raises, touching the bar with my feet. I did more foam roller work and then called it a day. It was a nice, relaxing rehab day.

Chubrock
10-13-2007, 12:02 PM
I'm guessing it worked out then haha.

galileo
10-13-2007, 01:13 PM
The stimulants make me happy.

Still some noted compression, but it's something I need to work on everyday. One trip to the chiro, plus continued work should help.

cphafner
10-14-2007, 09:35 AM
thank goodness that picture blurs out your face.

Good job adding weight to all your lifts. Foam rolling is a Godsend!

galileo
10-16-2007, 05:37 AM
10.15.2007 - weak[sic] seven

I've been pretty consistent, except for the weekends. I think I've hit the point where the fat's going away on other places instead of the 3 sites I've been pinching. My leg pinch did jump down, but I'm sitting about 8.7% ish at the moment.

Diet and Supplementation

I had two double-scoop nitrean shakes with fish oil, then low sugar oatmeal and went for the workout. In the evening I had two tomato basil wraps with chicken and sun-dried tomato paste in them. I had one package of oreo cakesters and 2 bagels with creamcheese. I drank milk all evening.

DCP, leviathan, miracle reds, fish oil, vitamin c, and Sam's Choice multi knows it's not rape if you don't struggle.
Workout - Upper body focus chest

foam roller, traction bands

db bench: 40x5, 50x3, 60x3, 75x6, 6
I managed six per set, but there's a weak link that isn't my chest in play.

incline db bench: 45x8, 8
Meh.

reverse pushups: x8
These just aren't doing much for me.

cable flyes [30s rest]: 50x12, 12, 12, 12
Quick set.

hammer curls: 45x6:6
Not bad.

incline db curls: 35x8:8

foam roller, traction bands

I'm tired, it's early.

galileo
10-16-2007, 09:30 AM
10.16.2007 - General Update

I'm down to losing about 1lb or less per week (1lb in the last 10 days, really) and I'm trying to evaluate where I can clean things up to move toward 1.5lbs. My basic diet looks like the following:

PSMF Day: 8 scoops nitrean, 8 fish oil caps, 8 tsp benefiber [972kcal, 16g fat, 32g carbs [12g fiber], 192g protein]
Refeed Day (AM): 4-6 scoops nitrean, 4-6 fish oil caps, 4-6 tsp benefiber [low end 486kcal, 8g fat, 16g carbs [6g fiber], 96g protein]
Refeed Day (PM): lower sugar oatmeal, random protein/carb heavy meal, 2 bagels + yogurt spread, around 32oz milk, 1 dessert item, [1992kcal, 40g fat, 257g carbs [11g fiber], 130g protein] (estimated using two wraps as the protein meal, oreo cakester's as the dessert)

So, my refeed day totals are typically around the 2500 kcal mark with ample protein (226). Assuming I eat normally on the weekend (maintenance) This makes my business week total caloric intake roughly 7916kcals. If my maintenance is about 2500 calories, my deficit is close to 4584 calories or slightly over 1lb of loss per week. That adds up right now. I'd like to push my range down to 2lbs/week, leaving room for the weekends to be fairly normal.

So...let's lower fat on the refeed day. Removing the one dessert item isn't going to be fun, but it will drop my calories by 750 for the week. That moves me to roughly 6000 calories of deficit. If I'm more cautious on the weekends, I'll be on the right track. Now that I've eliminated the bicycling (season is about over), all I can do is add in standard gym cardio or HIIT.

So far, here's how it looks :

Week One
Bodyweight: 176
Bodyfat: ~19% (w/ 26mm suprailiac)

Week Seven
Bodyweight: 171 (scale broke, so estimating)
Bodyfat: 8.68% (w/ 11mm suprailiac)

lbm: +13.6lbs
fat: -18.6 lbs

My creatine intake is far from steady since I've removed my post-workout shake on refeed days, so my lbm hasn't falsely increased much.

That's it. I just need to clean things up a bit, but still get enough calories. Eventually I'll have to find a way to do weekends as well to continue steady progress. I'm not sure how I'll swing it, but I will.

Shark
10-16-2007, 09:49 AM
Awesome work! Very impressive.

ryuage
10-16-2007, 09:51 AM
that is some awesome progress... wish my fat melted off like that... i think im doomed to be fat.

galileo
10-17-2007, 05:20 PM
Awesome work! Very impressive.

Thanks man.


that is some awesome progress... wish my fat melted off like that... i think im doomed to be fat.

It's all in the diet, ryu. If you can remain consistent in any diet, it'd work well, but remaining consistent in an excellent one is so much ****ing easier.

galileo
10-17-2007, 05:24 PM
10.17.2007 - Low compression leg day

Clipped 8.37% this morning @ 173.5lbs.

Synopsis of today's workout - "Don't compress."

foam roller, traction bands

pull throughs: 80x12
This didn't feel great on the right side, so I stopped short.

db lunges: ..., 55x8:8

leg extension: #8x8, #10x8, #12x8, #13x8, #10x12

leg curls: #8x8, 8

seated calf raises: 90x8, 110x8, 8

Amusing. I'm hungry and have nowhere comfortable to type more.

cphafner
10-17-2007, 05:49 PM
good work gal. What are traction bands?

galileo
10-17-2007, 06:13 PM
good work gal. What are traction bands?

This stuff - http://www.youtube.com/watch?v=x7u2eHhWPu8

galileo
10-19-2007, 04:49 PM
10.21.2007 - Upper focus back, with added awesomeness

Another quick post for Friday.

weighted chins: +0x3, +9x3, +19x5, 5, 5
Progression.

row machine [1 minute rest]: #4x5->#6x5, #8x4, #11x8 [pronated], 8, #13x8 [neutral]
These felt good and pretty simple.

jm press: 45x8, 65x6, 95x8, 8
Everyone looks at me like I'm doing a reta'ded bench press. It kind of is though...

db row [30 seconds rest]: 55x10:10, 10:10
No muscle fatigue, just plain old fatigue.

dips: +14x8, 8, 8

Again added weight on my back day. I'm really surprised to be honest, my back is the hardest thing for me to progress, strength-wise. My chest is oddly the one that's becoming the sticking point this time. I'll have to switch around my chest focus days to try to factor in lower increments than the db moves will allow.

My pinches were largely the same this morning, except for the suprailiac, which dropped to 10mm. 8.2ish% by 3-site. Big difference between now and two weeks ago. Sushi tonight!

Chubrock
10-19-2007, 04:51 PM
Nice work douche.

galileo
10-22-2007, 09:33 AM
Nice work douche.

I finally listened to the audio on your video. You have a mild southern accent.

The decompression seems to be helping, but it's taking a while before my lower back muscles are 100%. Once I get in my house, I imagine it will be a lot better, since I'll have my own, comfortable bed back.

I want to workout this evening, but chances are that I won't because we have a friend over to help with some of the electrical things I need to accomplish in the old house. I'll likely do a Tuesday, Wednesday, Friday deal this week. I didn't eat terribly well this weekend, but I took a real quick ab pinch this morning and it was still sub-10mm. I'll reevaluate this week and see if it is time to incorporate cardio.

Here's a picture from the living room of my new house, for those who care. Non-descript enough, I trust, that none of my stalkers will be waiting for me with a grape-flavored knifescicle when I arrive home one late evening.


http://i121.photobucket.com/albums/o229/xianhatesyou/diningroom.jpg

Chubrock
10-22-2007, 10:35 AM
Nice hardwood floors. You can definitely tell that's the mountains. Yes, I have a slight accent haha.

Bohizzle
10-22-2007, 02:20 PM
Great view! looks like a nice area!

Andrew

oh yeah, workouts are good too lol :D

Hatred
10-22-2007, 03:04 PM
Nice view.... oh and...

When did you come back? Was it because I was gone?

galileo
10-23-2007, 06:33 AM
Nice hardwood floors. You can definitely tell
that's the mountains. Yes, I have a slight accent haha.

Thanks man. You know, living here you pick up a word or two with some twang every now and then. It scares me greatly.


Great view! looks like a nice area!

Andrew

oh yeah, workouts are good too lol :D

Thanks! It is a great neighborhood. A lot of early 30s families, a lake at the end of the street, and it's on a cul de sac. I'm excited to close and move in.


Nice view.... oh and...

When did you come back? Was it because I was gone?

I came back because I wasn't doing a good job progressing without forcing myself to write out what I'm doing (right/wrong). You disappeared into thin air; despite multiple attempts to connect with you, nothing. I gave up.

172 @ 8.06% (3-site) today. When I bend over only 1 roll is left on the lower part of my abs and it is small. My chest fat still isn't perfect, but it's ropping. I'm still on track @ roughly 1.4lbs/week loss. Ceterus paribus, it looks like we'll be 4 weeks to hit 5% by 3-site.

Workouts tonight and tomorrow, but my refeed may not go as well this evening. It's my friend's birthday and a Penguins game, so I'll need to save myself from drinking beer while I'm out. It's fall and pumpkin spice beers are ****ing incredible, so no promises.

galileo
10-23-2007, 04:17 PM
10.23.2007 - enjoy yourselves

Not much to update. Still progressing well.

Diet and Supplementation

Two words - steak burrito.

Workout - Upper body focus chest

foam roller, traction bands

incline db bench: 35x5, 45x3, 55x3, 65x5, 5
These weren't particularly easy, but not insanely difficult either.

weighted dips: +19x8, 8, 8
Wee.

reverse pushups: x8
Why do I bother again?

cable flyes [30s rest]: 60x12, 12, 12, 50x10
I am starting to loathe these.

hammer curls: 45x6:6
Same old.

db curls: 35x8:8

foam roller, traction bands

That's it. Time for the pens game and some birthday cake.

galileo
10-24-2007, 06:27 PM
10.24.2007 - mini, non-threatening leg day

Two workout days in a row, hopefully it won't be too much for my weak, dilapidated body.

Diet and Supplementation

Turkey burgers and bagels, mmm.

Workout - Lower body focus not ****ing myself up

foam roller, traction bands

full squat: 95x8, 135x8, 8
Trying to maintain form and not hurt my back.

seated calf-raise: +90x20, 20, 20
I hope these work.

leg extension: 10x8, 8
*yawn* I'm tired. Time to decompress.

foam roller, traction bands

I did a lot of stretching and decompression after the workout. I'll see how it worked in a few days.

galileo
10-26-2007, 06:33 AM
I excitedly pinched a 7.58% (4/8/14) by 3-site this morning. My love handles are shrinking away very nicely and my supra pinch shows it at about 8mm (down from 26mm). I believe that's representative of roughly 20lbs of fat now gone from my poor body. Hopefully this weekend will be moderate and I can continue unstifled.

Chubrock
10-26-2007, 07:18 AM
You ever find someone for that job in your dept, or are you going to pay me the big bucks to come up there and work with ya?

galileo
10-26-2007, 07:20 AM
Just made an offer yesterday, actually.

Chubrock
10-26-2007, 07:25 AM
Were you the one doing the hiring?

galileo
10-26-2007, 07:26 AM
Yes, I was.

Chubrock
10-26-2007, 07:29 AM
Dude, this is two answers in a row. You're obviously not doing any work.

galileo
10-26-2007, 07:30 AM
It's Friday. :cool:

Chubrock
10-26-2007, 07:31 AM
It's Friday, you ain't go no job, you ain't got **** to do, I'ma get you high. You get paid today?

galileo
10-26-2007, 07:40 AM
Ice Cuuuuuuuube in the house.

Stumprrp
10-26-2007, 02:25 PM
beautiful home

galileo
10-26-2007, 05:22 PM
10.26.2007 - Upper focus Back

Friday.

weighted chins: +0x3, +9x3, +24x5, 5, 5
I made all three sets, but on the final rep I took a quick pause.

row machine [1 minute rest]: #4x5->#6x5, #8x4, #12x8 [pronated], 8, #13.5x5 [neutral]
I was beat when I got to the last set.

jm press: 45x8, 65x6, 95x6, 6
I felt my left shoulder was not quite right here, so I stopped without progression.

dips: +0x5
I did these on Tuesday, which is most likely why I'm not fully recovered. I'm going to have to start switching my routine up a bit to have more leg days.

Unreal
10-26-2007, 05:37 PM
More leg days are always good. Solid chins.

galileo
10-29-2007, 04:43 PM
10.29.2007 - fun

I decided to drop down to a lower volume 5x5 workout, so that I can recover better. No chance of a leg day today, the back is tweaked. This bed will be the death of me.

I ate like an ******* this weekend, but my pinches were the same this morning. No complaints here.

Diet and Supplementation

Turkey lasagna...mmmmmmmmmmmmmmmmm.

Workout - Upper body focus chest

foam roller, traction bands

incline db bench: 55x5x5
Not bad, really.

reverse pushups: x8
I kill me.

incline db curls: 35x8:8, 8:8
The last few reps were rough. I do like this.

foam roller, traction bands
Did a lot of hamstring work today. My hams are constantly tight, perhaps this will help.

galileo
10-31-2007, 06:13 AM
173 @ 7.11%

Cirino83
10-31-2007, 10:31 AM
nice work in here. 7% is very lean. how tall are you?

galileo
10-31-2007, 10:36 AM
nice work in here. 7% is very lean. how tall are you?

Thanks.

I'm 5'9" and 7% by 3-site is about 10% in reality for me. I suspect I can get to a true 8% within a few weeks, which is where I'll reevaluate. I'm happy though, since I came down from 19% by 3-site in roughly two months.

Cirino83
10-31-2007, 10:42 AM
damn thats good. 19-7 in 2 months is awesome. especially since it's a bitch when you get below 10. I'm going to leave myself a couple more months before the summer to get that lean. I doubt I can do it in that short period. even with UD and all the other crazy diets.

how much weight did you lose with you cut?

galileo
10-31-2007, 10:49 AM
damn thats good. 19-7 in 2 months is awesome. especially since it's a bitch when you get below 10. I'm going to leave myself a couple more months before the summer to get that lean. I doubt I can do it in that short period. even with UD and all the other crazy diets.

how much weight did you lose with you cut?

To your first point, creating a substantial deficit, while being mindful of your consistency is the only key. I've used UD2 with great success, but it's not a long-term sustainable option. You should consider an Intermittent Fasting routine like the rapid recomposition diet I'm currently using. I believe I wrote a small article back in Jan/Feb in my journal on it, so you can look it up.

3lbs. I know that's a difficult thing to believe, but I've always been successful at recomposition. I posted a picture a few weeks back for some reference. Plus, I was fairly detrained when I began, leaving a lot of room for muscle memory. I think my current totals are -21 fat, +18 water/muscle/glycogen.

Cirino83
10-31-2007, 10:58 AM
I'll def read back through your journal when I get some more free time. That's impressive to drop all that bf and only lose 3lbs. I've done UD in the past too with good results, but it seems like IF is a better choice. Especially after my bulk when I'll probably be ~ 15%. I will prbably start with the 'normal' cut, but then after 2 weeks get impatient and tired of it then go with the IF. If I can get 1/2 the results you got from it I'll be pumped. thanks

Unholy
10-31-2007, 11:57 AM
That is beastly Gal.

Canadian Crippler
10-31-2007, 03:54 PM
Nice delts.

galileo
10-31-2007, 04:55 PM
I sprinted, did some leg work, then came home and ate. My back needs fixed soon so I can have better leg days. The end.

galileo
11-03-2007, 11:37 AM
11.03.2007 - It's Saturday, boyee

Ok, so Thursday night I went to see Demitri Martin at the univeristy's theater, which was excellent. The opening act (Morgan Murphy) was really funny as well and all in all it was a good evening aside from the Pens losing.

About 3:40am I woke up with severe crampage. I was up most of the night and ended up calling off work on Friday. So, needless to say, I skipped yesterday's workout. I didn't eat all that well, but I'll be back on track tomorrow. For today...

I went to the gym and decompressed a bit. I did some stretching, some myofascial release, and then sprinted.

80-100m sprints: 7 sprints, alternated with 240-300m walks (~15:00)

It felt very good and I didn't feel like throwing up, aside from once when I think I took too short of a break between the sprints (160m). I'll do something more concrete with timing myself next time.

I finished the day off with some more foam roller work, decompression, and some ab work. All in all, solid for the second shot at sprinting in probably 3-4 years. I'll continue to incorporate these until I see serratus anterior. The sprints may assist in making up for the fact that I still can't do substantial leg work. We'll see.

cphafner
11-03-2007, 11:43 AM
things are looking great in here. Congrats on the low bf!

galileo
11-03-2007, 12:53 PM
things are looking great in here. Congrats on the low bf!

Thanks c0nn0r. I still have a way to go, but I feel like I've made significant progress since I started so carrying on is important to me.

galileo
11-05-2007, 05:35 PM
11.05.2007 - Upper focus Back

Back to it.

weighted chins: +0x3, +9x3, +19x3, +29x5, 5, 4
Couldn't get the last rep.

row machine [1 minute rest]: 2x8, whatever
New machine so the #s were a little different, although it was the same brand.

dips: ..., +34x8, 8, 8
Good.

Everything felt great today. I'm happy to be back to it. Gots to shower and eat, boyee.

Shark
11-15-2007, 09:57 AM
I'm not saying that I'm turing back into a fatty, because i'm not... by my progress has stalled out and i can't break 210. I wish you weren't chilling with the orientals so I could talk to you about this IF diet ish. I am considering it more. Peace biotch.

Chubrock
11-15-2007, 10:58 AM
Xians got some crazy pictures from Tokyo.

galileo
11-16-2007, 03:55 AM
It's awesome here.

Chubrock
11-16-2007, 06:47 AM
Have you tried one of those pork burgers yet?

cphafner
11-18-2007, 03:17 PM
How's japan fool?

galileo
11-26-2007, 09:21 AM
Japan was great.

A few pics - http://picasaweb.google.com/lifeelemental/TokyoJapan

I'll be back to everything very soon - I just moved and life is at an increased pace.

Hatred
11-26-2007, 09:39 AM
You were in Japan? holy hell.

Bohizzle
11-26-2007, 10:06 AM
Looks really nice there, how long were u there for?

Andrew

galileo
01-13-2008, 09:29 AM
I owe a much more complete update than this, but this morning I have stuff on my mind...

Being tired seems to be a common affliction in this world. Almost every time I ask someone how they're doing, "tired" is the answer. Ever since I've come home from overseas, my sleep has been disrupted and it's been worse than ever. With that ultimately comes lack of motivation, loss of productivity, and general irritability. Hell, I got 8 hours of sleep last night (getting up once) and I'm so tired I can barely focus, even after two cups of coffee.

I'm probably rationalizing here, but I'm hoping the culprit is the awkward sleep schedule, lack of exercise, bouts of Ambien to cope, and generally sub par nutrition. I don't recall ever feeling "amazing" in the morning, since my college days when I'd wake up at 8, pop some E+C or Ripped Fuel, workout, then head to my 11:00 class. Now that was a euphoria that I can't recall matching...

So, I guess I'm going to go get some bloodwork done. It's highly likely that I have some mineral deficiency because I've been eating like crap for a bit and not taking my vitamins consistently.

I want that state of "health" that many people seem to enjoy. The feeling of having enough sleep in the morning and the energy to get through the entire day without wanting to nap.

Things I'm going to do in the mean time:

1. Get back in the gym.
This is number one because ever since Japan, I've only seen a weight when I pass the dusty set in my garage to get in the car every morning. Work canceled our gym memberships and I have to sign up again tomorrow in order to avoid a fee, but the cost is an extra $30/month over what I was paying.

2. Take my vitamins every day.
I know this isn't a difficult move, but it's way harder to rekindle the habit than you'd think. I'm in my new house and everything, so all of my spatial habits are broken, so I have to begin anew.

3. Cut back on caffeine.
I think the main reason I'm trashed in the afternoon is that I'm using coffee as a crutch in the morning and my 50% alertness in the morning looks like about 20% by 2:00pm. I'm going to limit myself to one cup for a bit and see how it goes.

4. Start taking my Miracle Greens/Reds again.
Another simple thing, but I just can't get into the habit. The greens honestly taste like sweaty taint, so the reds are easier to use. Still, they taste like you dissolved a vitamin in some stale fruit punch. But, I know that if I stick with them, I'll enjoy some added benefits of balance.

5. Back to fish oil.
This is a staple that I've currently lost. Another highly useful thing to use daily, that I'm not doing out of sheer laziness. I think this lack of energy begets itself in many ways.

6. When I wake up, express gratitude for the day.
WHAT? What's this new age bull****? OK, it sounds ****ed, but I've noticed that I can sometimes "think" my way happy or energetic, but only in small bursts. If I start my day thinking positively about everything that I have and will experience on that day, I'll be off on the right foot.

7. Eat like someone who wants to live past 50.
I know this is late in the list, but it's probably the most important. I need to get back to healthy eating, but I can't swing intermittent fasting right now, due to my schedule. On that diet, at least for the first few weeks, I'm constantly tired. The low calories/no carbs hurt, then the insulin nightmare to follow leaves me generally destroyed.

Lastly, but unworthy of a bullet, I'll stop drinking so often. I've formed a new "one beer a night" habit, which typically ends up being two. Having it in the house for company was step one to drinking it regularly. This is a no-brainer.

If anyone has experienced this nonsense, feel free to share. Tad, if you're lurking and have some doctorly advice, I'd appreciate that as well.

Chubrock
01-13-2008, 09:41 AM
My advice is to quit being a little cock knock and act like ya got something between your legs besides a slit. I can mail you some Midol if that'll help.

galileo
01-13-2008, 09:45 AM
My advice is to quit being a little cock knock and act like ya got something between your legs besides a slit. I can mail you some Midol if that'll help.

Is that what helped you?

Chubrock
01-13-2008, 09:47 AM
Yea, a little Midol and a heavy dose of Pamprin.

galileo
01-13-2008, 09:51 AM
Yea, a little Midol and a heavy dose of Pamprin.

It's good to see some people pulling from their personal experiences to try to help others. Carry on.

TopCat
01-13-2008, 12:11 PM
Sorry Galileo no doctorly advice here. Although, I can give you some sympathy! I have the exact same feeling about never having energy in the morning and it sucks big time. Long story short my thyroid hormone is low and they are still in the process of getting it level which leaves me really lethargic. Anything less than 10 hours of sleep and I feel like crap and take a 3 hour nap later in the day.

What I have had to do is play a mental game. You are already in the right direction by expressing your feelings and setting goals. Now you know your goals, fulfill them. I make a list of stuff to do in a day. When I feel like doing nothing I know that I will feel better by doing the opposite.

If you are anything like me lifting is very important to my mood. Not only will you feel better after getting in the gym you might even sleep better. Best of luck! I'll be checking back in to make sure your moving along.

Paul Stagg
01-13-2008, 02:08 PM
I've experienced similar stuff.

On sleeping - go to bed and get up at the same time every day. I also just read something about 90 minute sleep cycles (6 hours may be better than 7 hours because of that.) I need to find out more about it, but a quick experiment on myself made it seem plausible.

On drinking - I got into a martini a night habit, with some nights adding wine with dinner. I broke it by drinking more wine (my martinis are the equivalent of 2-3 glasses of wine) instead of vodka. I also pick a day or two during the week I don't drink at all.

On eating: Two words - Precision Nutrition. Easy to follow, nothing crazy.

A lot of your issues can be fixed by renewing some habits. I went through the same thing when we moved.

WillKuenzel
01-14-2008, 04:30 AM
The past year has been rough for me. I've tried Ambien CR and I'm now on Temazepam. I like it a bit better as it's easier to wake up with. When I was on Ambien I needed 8-10 hours of sleep to feel good. I just can't get in bed that early. With my schedule, I can get a nap in the early afternoon and that helps me get through the rest of the day.

The one thing I've done lately that has helped tremendously, is that I've been going to bed earlier. Sounds easy enough but I work so damn late that unless I have everything together I got a lot of **** to do at night and then more in the morning if I don't get it done the night before. I was going to bed at 10:30 and getting up at 5:30. I'm now trying to get in bed at least by 9:30 and I'll get up at 5:00. I actually feel a whole lot better with only 30 more sleep. I've heard that old saying that every hour of sleep before midnight counts as 2. I doubt it holds a whole lot of merit but it has made a difference for me.

I also get up 30 minutes earlier to walk the dog for 30 minutes in the morning. I don't know the weather up there but if it's feasible, that helps to get me going in the mornings.

Hatred
01-14-2008, 10:25 AM
You? take naps? you don't say.

galileo
01-29-2008, 10:19 AM
Sorry Galileo no doctorly advice here. Although, I can give you some sympathy! I have the exact same feeling about never having energy in the morning and it sucks big time. Long story short my thyroid hormone is low and they are still in the process of getting it level which leaves me really lethargic. Anything less than 10 hours of sleep and I feel like crap and take a 3 hour nap later in the day.

What I have had to do is play a mental game. You are already in the right direction by expressing your feelings and setting goals. Now you know your goals, fulfill them. I make a list of stuff to do in a day. When I feel like doing nothing I know that I will feel better by doing the opposite.

If you are anything like me lifting is very important to my mood. Not only will you feel better after getting in the gym you might even sleep better. Best of luck! I'll be checking back in to make sure your moving along.

Thanks for the support. I'll get back to lifting soon enough...I have a few posterior-chain issues to contend with before I can get serious again.

galileo
01-29-2008, 10:25 AM
I've experienced similar stuff.

On sleeping - go to bed and get up at the same time every day. I also just read something about 90 minute sleep cycles (6 hours may be better than 7 hours because of that.) I need to find out more about it, but a quick experiment on myself made it seem plausible.

I've read the same thing and I do tend to wake up after 6 hours some nights and have found 7.5 to be ideal (once my body grows accustomed to it). I generally aim for that 7.5 hour mark, but I often fall short and "snooze" my way to it.


On drinking - I got into a martini a night habit, with some nights adding wine with dinner. I broke it by drinking more wine (my martinis are the equivalent of 2-3 glasses of wine) instead of vodka. I also pick a day or two during the week I don't drink at all.

I'm not a huge wine fan, to be frank. I am doing a good job of cutting out the beer completely right now. I didn't drink at all last weekend, which is is a shock.


On eating: Two words - Precision Nutrition. Easy to follow, nothing crazy.

A lot of your issues can be fixed by renewing some habits. I went through the same thing when we moved.

I own the PN cookbooks, but if I recall it wasn't nearly as simple as my IF routine, so I didn't pursue it with any fervor. It may be time to crack them open again.

I have been doing a few things to try to get more vitamins and minerals and have had modest successes so far. I've gone from everyday tired to something a bit more sporadic.

Reforming those habits are key right now.

Thanks for the advice, I'll keep you posted on how I'm doing.

galileo
01-29-2008, 10:26 AM
The past year has been rough for me. I've tried Ambien CR and I'm now on Temazepam. I like it a bit better as it's easier to wake up with. When I was on Ambien I needed 8-10 hours of sleep to feel good. I just can't get in bed that early. With my schedule, I can get a nap in the early afternoon and that helps me get through the rest of the day.

The Ambien worked well for me, but I made certain that I had a full 8 hours to dedicate to sleeping.


The one thing I've done lately that has helped tremendously, is that I've been going to bed earlier. Sounds easy enough but I work so damn late that unless I have everything together I got a lot of **** to do at night and then more in the morning if I don't get it done the night before. I was going to bed at 10:30 and getting up at 5:30. I'm now trying to get in bed at least by 9:30 and I'll get up at 5:00. I actually feel a whole lot better with only 30 more sleep. I've heard that old saying that every hour of sleep before midnight counts as 2. I doubt it holds a whole lot of merit but it has made a difference for me.

This is the hardest one. I have to squeeze a lot of activity into the few hours I have left once I get home from work. Even if I have some extra time, slowing myself down to prepare for bed is next to impossible.


I also get up 30 minutes earlier to walk the dog for 30 minutes in the morning. I don't know the weather up there but if it's feasible, that helps to get me going in the mornings.

The weather here is constantly modulating amongst various degrees of suck. I would like to return to a morning exercise routine as that's when I've felt the best, but it's damned hard to do with my current schedule.

galileo
01-29-2008, 11:36 AM
What's new with me?

I know it's been a long while since I've given a serious update and many of you who stay in contact outside of this medium already know most of this, but I felt like it might be a good time to open up the mind a bit and dump out some of the most current of events. As I get more seniority in the business world, things tend to devolve from descriptive paragraphs into safe, comfortable, and unassuming bulleted lists. To follow with that trend here are a list of things new or not new in my world. I will attempt to be reasonably chronological and will provide additional clarity if anyone cares. I added some detail to this list, but not as much as it may warrant.


I went to Japan. As I provided earlier, here are some pictures (http://picasaweb.google.com/lifeelemental/TokyoJapan). I was there for a little over a week and it was an awesome trip. I wish I had more time to enjoy some of the cultural differences while I was there, but it was a lot of work and minimal play.
I bought a new house. I have done a terrible job with the pictures on this one (http://picasaweb.google.com/lifeelemental/TheNewHouse), but I'll eventually get a few more up. This has consumed a large portion of my fall/winter. Moving was horrible, particularly with all other items that've been going on in that time.
I got engaged. Yes...I did it. I was very happy to do it and am looking forward to spending my life with her. However, with the current state of affairs, it's hard to focus on that joy. Her father had to go out of the country, so she's been working at the family restaurant on his behalf, therefore staying up in that area for the last month. This presents an added layer of difficulty, particularly with respect to the new and spacious (messy) house.
I took a job as a professor at a University teaching Business part-time. It's a lot of work, but it pays pretty well and I suspect that it will get easier every semester.


From a fitness perspective, I've basically been eating like a douchebag, leaving my state of health and strength to the fates. How do you imagine that's working out?

I am in chiropractic therapy now, trying to get my posterior-chain issues resolved before I get back into heavy lifting. The doctor has informed me that he's of the opinion that I don't have a spinal issue as much as strained ligaments in the joints around my right hip, which will tighten up and cause muscle-strain any time significant weight is applied. This would make a lot of sense because even pull-throughs and deadlifts were causing me discomfort. [Segue: I have a really awesome Chiropractor story for another day, remind me...]

The good news is, it's totally feasible to recuperate from this type of issue. Particularly since I use the foam roller and bands for therapy as it is (as it was, to be sensitive to reality). So, four weeks of getting things back in place, four weeks of rebuilding, then four weeks of maintenance and I may end up a good as new. The only other thing to taken into consideration is that one of my legs may be a little longer than the other due to a severe compound fracture when I was a teenager. We'll see how that goes.

I'm allowed to begin testing the waters in one month, so until then I will try to do some modest work without straining the hip joints. I'll use light weights on some leg motions and keep stretching.

The added responsibility from evening class I'm teaching has compounded my "lack of free time" problem, making the gym in general slip down the chain. I really need the extra cash this year for a variety of reasons (engagement ring, wedding plans, a "fiscal year" shift at work affecting finances, furniture to fill the new house, etc.). So, I press on...

What have I done about my sleepiness?

So far...

I cut out drinking. Yes, it's no fun...but it's been very helpful so far.
I've started making a "morning blend" shake, consisting of 1c plain yogurt, blueberries, strawberries, spinach, kale, Miracle Greens powder, and vanilla Muscle Milk.
Cut back on coffee tremendously. I'm down to one cup most days and with very little effort.
I've been attempting to regulate my sleeping schedule. This is the least successful part of my plan so far, but I'm getting better.


All in all, my efforts are paying off a bit already. I hope to achieve the elusive "state of health" that I hear people speak so highly about. You know, the one where you don't want to go to sleep after lunch? My mission is clear. I think I'm going to laminate some reminders and put them in the shower or something.

'Til then...

WillKuenzel
01-29-2008, 11:41 AM
Congratulations on the engagement! That's awesome. Best thing I'd ever did.

Good luck on getting everything else back on track. Lack of sleep is sometimes a very rough issue. Once that gets back on track, I'm sure you'll have a better idea of where your health (or lack there of :p ) is.

Shark
01-29-2008, 12:39 PM
One vagina for the rest of your life...

Always looking, watching, judging, smile at the baby... smile at the baby

galileo
01-29-2008, 12:41 PM
One vagina for the rest of your life...

Always looking, watching, judging, smile at the baby... smile at the baby

Earmuffs.

Shark
01-29-2008, 04:07 PM
You need to have your bachelor party in Vegas! I will fly out to podunk or wherever you live but I would much rather live it up in sin-city...

galileo
02-10-2008, 09:25 AM
So now you tell me...

So, the chiropractor got back all of my x-rays and it turns out that all of my issues are a result of a large fall I took when I was 13, which fused my growth plates and left one leg shorter by a sizable amount.

I've been working out on and off every since, leaving me with strain, compression, muscle spasms, sciatica, and scar tissue. I never really took serious account into this possibility until this past year and it turns out that was it all along.

Now, the game plan to fix this will take 3 stages over 2 or 3 years, using 3 stages of inserts and eventually an orthotic shoe. On the positive side, my knees have taken far more of the problem than my spine; they both push slightly to the right to take on the unevenness, rather than my back and hips warping.

So, I can't squat or really do any sort of workout that would expose the length situation. In fact, I never should have. This is why the squat always sucked for me. I've always had problems with squats, deads, and GMs in the past, with any degree of weight. The only times I didn't were periods where my strength was very high relative to my sedentary equivalent, so my muscles weren't as affected by the additional strain.

So, I need a game plan. My physical therapist is working on some core strength with varied bands, which will kick off everything, but I need something for being back in the gym. Whenever I do leg extensions, the amount of weight required to do lower reps is enough to cause a sheer strain on my knees, particularly since they are a little crooked. I think I can get by with higher reps and more intensity for a while, plus sprinting should be fine, but eventually I'm going to need to start testing my boundaries somewhere.

Perhaps seated GMs and some db lunges after time? I'm not getting any younger. This is not getting any easier.

Paul Stagg
02-10-2008, 09:57 AM
Get a second opinion.

How far off is the leg?

We are all asymmetrical to a point, if it's not more than a few mms, orthodics should solve the issue.

How did you get the teaching gig? I've always wanted to do that, and never found (looked hard enough) the right opportunity that didn't require a degree I will never get.

galileo
02-10-2008, 10:10 AM
Get a second opinion.

How far off is the leg?

We are all asymmetrical to a point, if it's not more than a few mms, orthodics should solve the issue.

How did you get the teaching gig? I've always wanted to do that, and never found (looked hard enough) the right opportunity that didn't require a degree I will never get.

I got an independent report done from the hospital as well. They called it a "significant" variation.

The leg is 1.4mm and the typical heel lift is about .5mm. So, I'm going to go from .5 -> 1 -> 1.4 (only available as an orthotic/shoe modification). Of all of the people I've talked to about this, it takes a while to "realign" to the sizes.

I was asked by an alumni at the university if I was interested, so I'm not sure if that's of much assistance. The adjunct situation seems to be very last minute for a lot of colleges, so sometimes it is more about who you know.

Paul Stagg
02-10-2008, 10:39 AM
1.4mm seems slight to me. I'll have to check with my chiro, but I think we fixed a more significant variance with just orthodics. (I also had issues with overpronation, I don't know if that's related or not).

I don't know anyone who teaches at a University. I try to hang out with people who aren't as smart as I am. Makes me feel better about myself.

galileo
02-10-2008, 12:23 PM
1.4mm seems slight to me. I'll have to check with my chiro, but I think we fixed a more significant variance with just orthodics. (I also had issues with overpronation, I don't know if that's related or not).

I don't know anyone who teaches at a University. I try to hang out with people who aren't as smart as I am. Makes me feel better about myself.

I looked into it and .5mm is the level in which they start to treat people. I used a ruler to look at 1.4mm (which seems slight) and it's definitely bigger than I thought. I'd appreciate it though, if you did mention it to your chiro and ask him what a normal and large variance might be. All I'm using is orthodics though, with adjustments+physical therapy.

I used to be that way until I realized there weren't many people dumber than me. So now I just revel in making others feel stupid, even if they're not.

fuzz
02-17-2008, 07:12 PM
Can I call you Limpy McGee cuz of the leg thing now?

galileo
02-18-2008, 06:35 AM
Can I call you Limpy McGee cuz of the leg thing now?

Where in the **** have you been?

cphafner
02-18-2008, 09:23 AM
Gal - good to see you back. Congrats on the engagement, house, and teaching gig!

Glad you got a helpful diagnosis on the back. I just started back up at the chiro as well. We certainly aren't getting any younger!

fuzz
02-18-2008, 12:09 PM
Where in the **** have you been?

away for too damn long. i moved, switched jobs twice, had a new baby, etc, etc.

i now need to make up for a few years of ignoring my fitness, but I'm hoping journaling can get me back on track.

galileo
03-24-2008, 05:47 AM
03.24.2008 - Winter Bulk has Ended

It's been a long and difficult winter, but finally the bulk has ended. I am really pleased with the results, so I'm starting to cut. My before stats were 171 @ 8.68% and I've packed on a mean 16 pounds of fat and lost a solid 8 pounds of lean mass to present to you the manly 179 @ 17.15% that types before you today. My bench has gone from a wussy 315 to 0lbs. Even in outer space, lifting would be difficult. Hell, I may have even hit my genetic limits this time around.

That was depressing.

Day 1
179 @ 17.15 (11p/23a/24q)

Chubrock
03-24-2008, 06:58 AM
Looks like a successful bulk to me.

Mik
03-24-2008, 07:50 AM
Wow! Lots been going on in your world man. Congrats on the engagement!

galileo
03-25-2008, 06:03 AM
Looks like a successful bulk to me.

Quite. I'm so proud.


Wow! Lots been going on in your world man. Congrats on the engagement!

Thanks Mik. Glad to see you're not dead.

galileo
02-10-2009, 11:31 AM
Allow me to explain...

I kept injuring my back. Over and over. My chiropractor was of no assistance, so I pretty much got frustrated and gave up hope. I changed my mind again and found a new chiropractor who sent me for x-rays to learn that my right leg was 1.5cm shorter than the left, causing tremendous one-sided strain. I got orthotics to correct 1cm of this, which has brought vast improvements to my back pain, but still has provided some complications.

I'm going to take the time to read back through my journal (like 7 years worth of stuff here...) and try to figure out what worked and what didn't. I remember being in great shape at one point. I looked at pictures and I still can't believe it was me. I'd like to get back to that.

So, if anyone wants to help me out with this starting over crap, I'd be happy to get a hand.

Oh, and Russow - go **** yourself.

Shark
02-10-2009, 07:48 PM
Hey! WTF?

You know what works for you... even I know what works for you.

Carb cycle, lift consistently, stop all of your bitchassedness.

Chubrock
02-10-2009, 08:09 PM
I predict this thread will die after 5 days. I still love you though.

galileo
02-10-2009, 08:16 PM
Hey! WTF?

You know what works for you... even I know what works for you.

Carb cycle, lift consistently, stop all of your bitchassedness.

I was looking for a program, more than anything. Not so much the diet...


I predict this thread will die after 5 days. I still love you though.

I am making no promises. I haven't even joined a gym yet.

...and love you too man. :redface:

JustinF
02-11-2009, 10:24 AM
:fart:

galileo
02-11-2009, 08:08 PM
It's amazing how much water weight you lose from changing up your diet for just a few days. I've switched from fast food to protein shakes, turkey spinach pitas, and some lean proteins in the evening and I can't seem to stop pissing. 20 trips to the bathroom a day with no real additional water consumption. There must be a lot of salt in whatever I was eating prior to, because this is insane.

I went to the 24 hour gym after I taught tonight. Turns out, it's unstaffed from 8pm-10am. So, I couldn't get in to even look around. I guess I'll stop before class tomorrow and give it a shot.

I'm exhausted. Talking for 3 hours straight is a huge ****ing drain on me. No one gives two ****s about SOA or how programming languages work...except me.

I have a group of funny teaching stories to share, so once I get back to it...they'll start coming.

Chubrock
02-11-2009, 08:13 PM
Any thoughts on what approach you're going to take diet wise?

galileo
02-11-2009, 08:18 PM
Any thoughts on what approach you're going to take diet wise?

I'm going to try to eat clean, keeping at about 12*bw for a bit just to level out. Then I think that I'll decide between a straight carb cycle and my Rapid Recomposition diet that I posted a mini-article for many pages back. Either are solid options; CC is very mentally satisfying and "easy" for getting things back together. The downside is the degree of preparation required. Rapid Recomp is awesome for quicker results, but the high carb days are as brutal as the low ones. After my first big carb meal I fall right the hell asleep, which isn't good for my busy life.

galileo
02-12-2009, 06:45 AM
This is some fantastic news.

I got the doctor at work to prescribe me pharmaceutical grade fish oil caps. A year's supply, free.

BLIZZZZZZZZZZZZZZOW!

WillKuenzel
02-12-2009, 01:10 PM
That's kind of cool. I need me a good doctor at work.


Andrew, are we taking bets as to over under of this journal-attempt's life span? I give it at least 2 weeks.

galileo
02-12-2009, 07:58 PM
2 weeks is generous. I barely want to be here now.

cphafner
02-12-2009, 08:04 PM
Hey! WTF?

You know what works for you... even I know what works for you.

Carb cycle, lift consistently, stop all of your bitchassedness.

Bwhaaaa.

Welcome back Gal.

galileo
02-12-2009, 08:06 PM
Bwhaaaa.

Welcome back Gal.

Thanks conn0r. Make sure you warm up for all of my posts that you'll need to delete.

Chubrock
02-12-2009, 08:22 PM
Andrew, are we taking bets as to over under of this journal-attempt's life span? I give it at least 2 weeks.

We ought to. I would if I didn't think Xian would quit just to spite us haha.

_8_Ball
02-14-2009, 10:29 PM
Hey welcome back!

Looking forward to reading your posts again!

8

galileo
02-15-2009, 08:54 AM
Blast from the past - hey 8B. How've you been?

I will be joining a gym this week and doing some GPP work to try to get myself up to a level of fitness that isn't near-death. I'll be eating "healthy" with a sufficient amount of protein, just to see where I'll get after a month or so.

Man, I'm in dire need of some workouts.

_8_Ball
02-22-2009, 08:38 PM
Yeah, I've been avoiding this place since I've completely fallen off the wagon. :-( I'm actually starting to get back into it tomorrow. I haven't lifted or had a real workout in a year and a half. I'm in horrible shape, but with a kid now, and another on the way, Daddy needs to be able to run after them without having mini-heart attacks.

I'm planning on also joining the local kickboxing place in the hopes it will keep me in check this time. The idea of kicking somebody in the face also appeals to me a lot. I just need to be able to survive the first few workouts... again without the mini-heart attacks.

I hope to see regular updates, your ability to drop weight was always inspiring.

8

heathj
02-23-2009, 12:33 AM
don't get too fat. kidding...good to see your back at it!

galileo
02-23-2009, 07:30 AM
Yeah, I've been avoiding this place since I've completely fallen off the wagon. :-( I'm actually starting to get back into it tomorrow. I haven't lifted or had a real workout in a year and a half. I'm in horrible shape, but with a kid now, and another on the way, Daddy needs to be able to run after them without having mini-heart attacks.

I'm planning on also joining the local kickboxing place in the hopes it will keep me in check this time. The idea of kicking somebody in the face also appeals to me a lot. I just need to be able to survive the first few workouts... again without the mini-heart attacks.

I hope to see regular updates, your ability to drop weight was always inspiring.

8

I've avoided this place for other reasons. But, I'm here for a few friends (as usual).

Kickboxing is a great thing, just make sure it's not that ectx flavor of cardio kickboxing. ;)

I started dropping saturated fats and eating healthier without exercise just yet. My basal morning weight dropped 4lbs over the last two weeks, no guarantees as to the composition of the loss, but my guess is mainly water. Once I get my schedule worked out, I'll focus on something more concrete.

Thanks for coming around again! Everyone's support has been extremely helpful for motivating me toward results.

galileo
02-23-2009, 07:30 AM
don't get too fat. kidding...good to see your back at it!

Too late!

galileo
03-02-2009, 09:20 PM
Hmm. **** my life.

_8_Ball
03-16-2009, 05:25 PM
Dude... what the heck is going on? No posts, workouts or at least a funny story?

I would say you disappoint us, but you already know that. ;-)

8

galileo
03-16-2009, 06:26 PM
Good timing.

Introduction

I know it's been a few, but I've been adjusting to my orthotics and some random virii have made their way in and out of my life over the entire winter. I'm having insane acid reflux and I really, really know that if I don't workout again soon I'll be dead by this time next year.
Diet

I ate something like:

- 8oz Naked Juice, 2 scoops Muscle Milk, 3 fish oil caps
- Low carb pita, 6oz turkey, banana, 3 fish oil caps
- 12oz skim, 2 scoops Muscle Milk, FiberOne Cereal Bar, 3 fish oil caps

I assume I should eat some more before bed, but we'll see. Eating too late causes me to wake up with my throat burning.
Workout

First day, new gym...checking things out. I was worn out by what most of you would consider to be a sub-par warmup, so **** you for laughing.

Here's my randomly ordered workout.

lat pulldowns: 50x10, 120x10
dips: BWx10
yates rows: 95x8, 165x8
inc db press: 35x10
neutral machine row: 60x10, 120x5, 150x8
front squats: 45x8, 95x8, 95x8
cybex converging press: something, something 150x8

Ok, I'm tired at this point and I'm stumbling around like a fawn the first time it successfully figured out how to walk. Stairs? Oh yeah, that is laughable.

At least I'm back in the gym. This gym, I'm not so sure about. It's nice, facilities-wise, but there are about 20 big-time test abusers in there at one time and they're all quite douchey. Trust me, I don't mind test abusers. But, when they are being *******s for no reason, then I take exception. I imagine they wouldn't feel so superior with a tire iron laying in a crimson puddle next to their shattered skulls.

Fin, for now.

_8_Ball
03-19-2009, 07:05 PM
Dude, don't worry about the workout, I'm in the same situation, I'm only getting back into my home gym and it's like I've never lifted a day in my life. All the gains I made, I've lost.

What's up with the acid reflux? I don't remember you having any of that before.

8

cphafner
03-19-2009, 07:18 PM
I ate something like:

- 8oz Naked Juice, 2 scoops Muscle Milk, 3 fish oil caps
- Low carb pita, 6oz turkey, banana, 3 fish oil caps
- 12oz skim, 2 scoops Muscle Milk, FiberOne Cereal Bar, 3 fish oil caps


Are you a 12 year old girl? Thats like a 1000 calories.

galileo
03-20-2009, 06:15 AM
Are you a 12 year old girl? Thats like a 1000 calories.

Maybe and 1600.

galileo
03-20-2009, 06:15 AM
Dude, don't worry about the workout, I'm in the same situation, I'm only getting back into my home gym and it's like I've never lifted a day in my life. All the gains I made, I've lost.

What's up with the acid reflux? I don't remember you having any of that before.

8

I have no idea what's up with the reflux. This is brand new this year.

galileo
09-07-2009, 11:22 AM
I never thought I'd hit 200lbs. I did. How exciting? I'm about 352% bodyfat as well.

Going to sort through this piece and see if I can't figure out what I ate to make me not so fat.

galileo
09-07-2009, 05:35 PM
I went to the store for step one of all this nonsense. Turkey, chicken, cottage cheese, berries, and all other essential foods that suck.

I'm going to weigh/caliper in a bit. I suspect I'm about 196 with maybe 24% bf. We'll see. It's bad...

LuNa
09-07-2009, 07:49 PM
I went to the store for step one of all this nonsense. Turkey, chicken, cottage cheese, berries, and all other essential foods that suck.

I'm going to weigh/caliper in a bit. I suspect I'm about 196 with maybe 24% bf. We'll see. It's bad...

Welcome back! Good luck with getting everything on the road again, im pretty sure you know what to do. Hows the acid reflux?

cphafner
09-07-2009, 09:48 PM
well look who graced us with his presence! How ya been?

getfit
09-08-2009, 05:52 AM
well look who graced us with his presence! How ya been?

Seriously! what's going on?

galileo
09-08-2009, 07:32 AM
Welcome back! Good luck with getting everything on the road again, im pretty sure you know what to do. Hows the acid reflux?

Thanks. I think I know what to do, but I can barely remember. I mean, I started this health thing in 2002, over 7 years ago. I'm about where I started fat-wise, but I've got probably 25-30lbs of mass on me that I didn't have.

It's funny, a lot of people in my life have made statements about how I'm "larger framed" or "naturally heavier." ****ing idiots, I have like 3" wrists. No one would've ever said that in 2002.

I'm poring over my old material in here, trying to determine which periods of success correlated to things within my control. I believe it will be harder than ever right now due to my lifestyle, but I should be fine once I get back to it. A few years ago I was going along very well, but a trip overseas pretty much killed it. It took me 2 weeks to recover when I got back and by then the habit was broken, I was transitioning into a new house, Christmas had arrived, and before I knew it I had forgotten all about the gym.

My reflux is significantly better now that I've taken another job. I feel less "helpless" in this new role, like I actually have the potential to continue to be successful. The stress of the other job was really building up.

galileo
09-08-2009, 07:34 AM
well look who graced us with his presence! How ya been?

Graced. Ha.

I've been pretty good lately, actually. Turned 30 last week...pretty crazy. Been a great year so far and turning 30 wasn't as painful as I expected.

How about you?

galileo
09-08-2009, 07:35 AM
Seriously! what's going on?

Just got off of a project that had me doing between 70-80hrs most weeks. However, it was a very important project for me and my career so it was well worth it.

How've you been?

Clifford Gillmore
09-08-2009, 09:47 AM
So.... Your fat. Still have people saying 'I used to look like you' ;)

Unholy
09-08-2009, 10:03 AM
Glad to see you back buddy =)

Mik
09-08-2009, 10:36 AM
OMG he's back! Ruuuuuuuuuuunnnn!!!!!

galileo
09-08-2009, 12:55 PM
.day1.

It's officially day one.

I'm going to call the gym I used to be a member of and ascertain whether or not I owe them money. This is a principle dictator for whether or not I will be able to work out there or not. I don't feel I owe them anything, but a friend of mine received a letter when she paid for 1 month and stopped going that said she owed for all of the months between. I really don't feel like dealing with that.

I won't have a lot of time to post this week, but I'll try to get myself on the right track. We're going live with this project on Friday and it'll take a lot of energy to get there.

My impetus, aside from health is pretty clear at this point. I had to try on 5 of my suits before I found one that fit. I was physically ill from that ****. That was the first.

Second, I'm tired of not being as strong as I used to be. It's rearing its head in everyday life.

Third, the fiancee is pushing for a nice vacation and I don't want to be the guy with the long-sleeve shirt at the ****ing beach.

.stats.

So, I did the deed and measured things out to try to see where I stand. Not as bad as I'd expected, but still pretty sad.

bodyweight (lb): 194
bodyfat (%): 20.69
lbm (lb): 153.85
cips (mm): ab:24, pec:19, quad:27, ilia:24

So, my short-term goal is to be able to fit in my pants again. Mid-range would be a solid 12%, longer-term would be to get back into ab-world. By calculation, 12% is about 175lbs. I'm completely detrained, so maybe 180.

.methods.

As far as diet goes, I'm going to do a three phase approach.

cleanup -> carb cycle -> intermittent fast

First, I'll start off fixing the issues with my current diet. I'm aiming toward the goal of 2300 calories, with roughly 180g of protein. I'll fill the rest in with healthy fats (fish, olive, natty pb) and as clean of carbs as I can muster. I am not expecting to be perfect out of the gate, but I'll do my best to get to 80%. After that works out, a simple carb cycling. Once I hit the right spot, I'll start intermittent fasting (rapid recomposition, see old posts) and use that to get the rest of it off.

I may also switch right into the RR diet after a few weeks, but it really depends on how well I adapt to training again. We shall see. I looked over my fall 07 journal and I definitely saw progress there. 176 @ 19 to 172.5 @ 9.3. If I can do that in 8 weeks, I'll be at 190 @ 12%, which seems impossible.

So far today, I've had 45g of fiber one, 8oz skim, 1.5oz blueberries, fish oil caps, a turkey sammich on a whole wheat bagel with lettuce, tomato, cucumber, and some light mayo. 700kcal...all is good.

For workouts, I am going to start off with 3x/week low-volume full-body work. I'm going to throw in some cardio in the form of bicycling, drums, and maybe the treadmill as the weather turns on me. As things progress, I'll split a little more but still keep my frequency in balance with my volume.

I may decide to give UD2 a go later as I enjoyed it in a very sick way. Not going to worry about that right now.
.other stuff.

I'm pretty excited to get started here. My back is still giving me issues, but I haven't made it to the chiro or stretched much in the last few months and prior to that it was fine. Wish me luck.

Guido
09-08-2009, 02:28 PM
Holy crap. Look who showed up for dinner.

LuNa
09-08-2009, 10:26 PM
I have been reading through your journal, which is insanely long :read:. Have really enjoyed reading it though, so cant wait for you to get it back on the road.

galileo
09-09-2009, 02:58 PM
Holy crap. Look who showed up for dinner.

I know, it's like a fat ghost haunting.

galileo
09-09-2009, 03:00 PM
I have been reading through your journal, which is insanely long :read:. Have really enjoyed reading it though, so cant wait for you to get it back on the road.

I've done the same exercise over the past few days and you're right...it's ****ing awesome. Man, I love me.

I hate ectx, Rushbrook, and Sharkeez, however.

galileo
09-09-2009, 03:07 PM
.09.09.09 - day 2.

All right, it's day two, but feels like day one. Yesterday I learned that my body refuses to digest 1oz of olive oil with varied spices. Perhaps not out and out refusal, but at least a strong enough resistance that I won't be trying that trick again for a while. My heartburn is about 40% of where it was a few months ago (thanks to decreased overall stress). I didn't have any while working out, which is contrary to the last ****ing time I tried.

It really felt great getting back to the gym. Despite how much I'll wish I was dead by the time I am in full Rapid Recomposition (http://www.wannabebig.com/forums/showpost.php?p=1582074&postcount=5209). See what I did for you dickwads? I gave you a link so you don't have to use your h4x0r skillz to find it.

We're considering going to Atlantis in the Bahamas (http://www.atlantis.com/) for a vacation this November. I have 2 months to get to a point where people won't puke when seeing me shirtless. This place looks badass. Water slides, sharks, and liquor. SIMULTANEOUSLY. No joke.
.diet.supplements.

So far, I am not having any qualms about my diet. Today I've done:

· 10oz blue machine naked juice, 1 serving muscle milk, 1 scoop miracle reds, 2 fish oil caps, 1k E
· 1 whole wheat bagel, 4.5oz turkey, lettuce, tomato, cucumber, low-fat mayo, 2 fish oil caps
· 6oz cochee, 3oz strawberries, 2 or 3 oz of oatmeal, cinnamon, 2 fish oil caps, multivitamin, 1g C

Remaining for the day will be likely something that looks like:
· 6oz grilled chicken, salsa
· 12oz lactaid milk, 1.5 servings Nitrean, 2 low carb tortillas, 60g natty pb, 2tbsp sugar-free jam, 1g C
2300 kcal, 78g fat, 190g carbs [21g fiber], 197g protein

That's about 11.8·bw for caloric intake, which is appropriate for cutting. Cutting when fat is a lot friggen easier. I almost feel dirty.

I also wanted to say, "**** you" to meth-heads who have made ephedrine cost more than clenbuterol. Asshats. If I had asthma I would be shooting someone.
.workout.

All right, this was pretty minor and only for the sake of getting into the gym and moving around a bit. I think it was overall successful, albeit extremely weak (and intentionally so). As soon as I saw another male human in the gym, my instinct was immediately to increase my weights back to their old levels. I resisted.

· traction band stretching - hips/hams/it band/low back (10 mins)
· brisk walking (5 mins)
music selection: team sleep - your skull is red

· dips 0x5
· chins [neutral] 0x5ish
· low incline db press 25x8, 35x8, 45x8, 50x6
· db row 25x8, 35x8, 45x8, 50x8
· leg extension #2x10, #6x10, #8x10, #10x10
· seated leg curl #2x10, #6x10, #8x10, #10x10
music selection: protest the hero - sequoia throne

· traction band stretching - hips/hams/it band/low back (10 mins)
music: drudge - ode to the sun

Yep, that's it. Nothing to write home about. But I'll write it to you and you'll ****ing like it. I need some synaptic facilitation to start kicking in soon. My arms were shaking even with the 25s on inc db press, but I know that's only because I lack the neural adaptations that won't come for a few more weeks.

As I was getting dressed I noticed a sign in the locker room stating that the gym was not responsible for lost/stolen items. In other words, "If you're a thief, go ahead and steal whatever the **** you want from open lockers because we won't even bother trying to find out who did it." While I enjoy the sentiment of being responsible for yourself, I don't necessarily like that the policy is plastered all over the lockers. It's basically an invitation for people without scruples to steal ****. So, I did the appropriate thing and went through all of the open lockers and stole all the **** I could find. Man, these old people have ****ty watches.

Wayward
09-09-2009, 03:15 PM
:hello:

Good luck!

In a few weeks, the pain will be worth it. I, too, am getting back on track and it's been painful (mostly mentally - though squat recovery blows) to get myself straightened out.

borracho
09-09-2009, 03:23 PM
So, I did the appropriate thing and went through all of the open lockers and stole all the **** I could find. Man, these old people have ****ty watches.

Locker after locker, I've yet to find one that has that elusive Breitling skylander I've lusted for.




See what I did for you dickwads? I gave you a link so you don't have to use your h4x0r skillz to find it.

:D

I am a dickwad...

Thanks again.

Unholy
09-09-2009, 03:27 PM
It's basically an invitation for people without scruples to steal ****. So, I did the appropriate thing and went through all of the open lockers and stole all the **** I could find. Man, these old people have ****ty watches.[/indent]

LMAO :evillaugh:

ectx
09-09-2009, 04:06 PM
Welcome back, douche bag....love ya and all that other crap. :ninja:

galileo
09-09-2009, 07:30 PM
:hello:

Good luck!

In a few weeks, the pain will be worth it. I, too, am getting back on track and it's been painful (mostly mentally - though squat recovery blows) to get myself straightened out.


Thanks WW. I have been on and off for a while, it'll be nice to get settled in on something manageable that's more long-term.

galileo
09-09-2009, 07:31 PM
Locker after locker, I've yet to find one that has that elusive Breitling skylander I've lusted for.





:D

I am a dickwad...

Thanks again.

lol. If you stick around, you'll get used to being berated.

galileo
09-09-2009, 07:32 PM
Welcome back, douche bag....love ya and all that other crap. :ninja:

:indian:

galileo
09-09-2009, 08:05 PM
OMG he's back! Ruuuuuuuuuuunnnn!!!!!

Are you??

Mik
09-10-2009, 07:36 AM
Are you??

Funny enough I too have been busy/preoccupied and lazy. I just started back this week to turn things around. I'm tired of not seeing what colour ****ing socks I have on.

galileo
09-10-2009, 10:41 AM
Funny enough I too have been busy/preoccupied and lazy. I just started back this week to turn things around. I'm tired of not seeing what colour ****ing socks I have on.

I hate to tell you this, but you may no longer have a penis. If you don't see it after 6 months, it goes away for good.

Mik
09-10-2009, 12:01 PM
http://www.wyldeart.com/Galleries/Expressionist/Edvard_Munch/Images/TheScream1Up.jpg

cphafner
09-10-2009, 06:19 PM
A Mik and Gal sighting? Holy ****. Who's next?

galileo
09-10-2009, 06:47 PM
.09.10.09 - day 3.

Third day, bitchesssss. I feel pretty good. I awoke with some badass muscular DOMitude, which for the layman, means that I may or may not have worked out yesterday.

Lots of craziness at work today, but I stuck to the same diet plan as yesterday. I feel good. Another workout or two and I am ready to rapidly recompose~. For those watching, I will "defy physics" by tricking my body into using the calories it gets for the forces of good, not evil. It's how I roll.

I am watching the NFL opener, with the World Champion Pittsburgh Steelers (**** you Rob!) and they couldn't have picked worse opening acts. Black Eye Peas sucked so friggen bad. That guy with the ****ing autotune...Christ. It sounded like he swallowed a harmonica. Then Trace McCockstick Jr or whatever...

Our defense just gang-raped the Titans.

All is good, tomorrow is another low-volume full body deal. The end.

borracho
09-11-2009, 02:29 PM
I am anxious to watch this trickery you claim that you pull with your body...glad you've stuk to it for 72 hours..er 84...or how ever long the stretch has been.

galileo
09-11-2009, 06:40 PM
I am anxious to watch this trickery you claim that you pull with your body...glad you've stuk to it for 72 hours..er 84...or how ever long the stretch has been.

I'm anxious too. If you skim back through, you'll see a number of times where I performed some great recompositions. I hope age isn't going to impede me...

galileo
09-11-2009, 06:42 PM
.09.11.09 - day 4.

This is farther than I've made it in a diet since fall of 2007. As I predicted, after just a few days I'm hooked. Once I stop for a few weeks, it's over, but it only takes one or two days of solid eating and a few workouts and I'm planning the next.

I think I'll get in a bike ride this weekend. I didn't get to all summer and of course now that it's ending, I'm catching the bug to do it.

Today is officially the Go-Live for our huge system. Arguably the most important piece of software in our entire company. It's a huge day and my hope is that it yields a significant promotion. I have all indications that this is the case so far, so wish me luck.

All in all, my mood is pretty good at this point. My back is feeling much better since I've been stretching a bit and I am excited as **** to start on RR next week. I don't think I've ever been quite this fat (definitely never weighed this much without training), so I'm ready to lean up. To get all the way down to a true 8%, I'll probably be cutting until after Christmas (to be optimistic), but to get down to a socially acceptable range, I should be able to get there by November.


.diet.

My diet was basically the same today, except I subbed out the morning muscle milk for some fiber one cereal with blueberries. It was stupendous and all this newfound fiber has made me happy. Happyyyyyyyyyyy.

Switching away from the muscle milk concoction put me way under on calories for today. I'm going to have to catch up in a bit. I am sitting around 1200 right now...need about another 1k.


.workout.

Yeah, well I worked out; it was another quasi-full body deal to get my muscles and tendons used to actually moving things heavier than a beer. To be fair, I like darker beers, which are definitely heavier.

Energy levels were fairly high. I worked out at a fairly even pace, trying to prevent myself from overdoing things.

.pregame.

walking: 0.5 mile to the gym over uncertain terrain
stretching: 10 minutes of leg/hip/lower back

.weights.

db flyes: 15x10
These were a warm up. I could tell my muscles were going to be really ****ing sore for this one.

cable crossover: 30x10, 50x10, 60x6, 70x5, 5, 5
The 70s weren't challenging, but I didn't want to put unnecessary stress on my tendons. I recall getting over 100 per arm a while back and the setup hurt my shoulder/chest tie-in a bit. No sense in getting injured just yet.

hamstring curls (strive machine): 35[2]x10, 35[2]+25[3]x8, 60[2]+25[3]x5, 5, 4
They didn't have this machine when I was working out before. Having an end-loaded hamstring machine is tits. You can continue to progress without being hindered by the weaker part of the movement.

db hammer curls: 30x10:10, 10:10
These were lackluster, but I felt a small degree of direct arm work was worth while.

db shrugs: 65x10, 75x10, 85x10
The 85s weren't very challenging, but the db selection ends at 100, so I didn't want to blow my entire load in one workout.

leg extension: #60x5, #8x5, #10x5, #12x5, #14x5, #16x5
This one goes up to 20. #16 wasn't bad, but my legs were still a bit tired from the bout a couple of days ago.

lat pulldowns: #8x5, #10x5, #12x5, 5, 5
These were a little more challenging. My back's never been very strong with this motion anyhow.

I walked back to work another 0.5 mile and had some Nitrean (45g).

music selection: Muse - Absolution

Unholy
09-11-2009, 07:11 PM
Defy physics buddy. Show em whatcha got.

LuNa
09-12-2009, 12:22 AM
Great that your hooked again. The RR sounds great, but you better not be leaner than i am before christmas!

Meat_Head
09-12-2009, 01:20 AM
You need squats, presses, pullups and rows! Quit bein such a biatch :evillaugh:

galileo
09-12-2009, 04:45 PM
Defy physics buddy. Show em whatcha got.

Oh, I shall.


Great that your hooked again. The RR sounds great, but you better not be leaner than i am before christmas!

I'm counting on it. With all the steak you're eating, there's no chance for you!


You need squats, presses, pullups and rows! Quit bein such a biatch :evillaugh:

THERE you are. Was wondering...

I am being a bitch for a reason, fortunately. Don't want to irritate my back and I know from experience that my muscles remember the strength I was far quicker than my tendons. I'll ease into the awesome stuff soon enough....heauxmeaux.

galileo
09-13-2009, 06:49 PM
.weekend update.

I managed to do very little this weekend, but I ate well, albeit too little. Yesterday I really only mustered up about 1400kcals, which was not on purpose. Today I'm not doing so well, but I'm just threw a nice big-ass steak on the grill. 1.4lb Choice Sirloin for me, 0.4lb fillet for m'lady. It will be fabulous. 130g of pure proteiny goodness. (Update: I failed at about 1lb). I bought some of this chobani **** at HolyWar's suggestion. If it sucks, I'm mailing the rotting remains to him.

I will be starting RR tomorrow. It will help me stay focused on what's important...dedication. I can't wait to start seeing the results again. I weighed myself and I lost 1lb of scale weight since Wednesday. I likely put on a few lbs in glycogen/blood/water from working out again, lost some intestinal bulk, and lost some additional fat. My ab pinch went from 24 to 22 and I believe the pec was down a few as well. I'll do a full measure tomorrow AM to get a baseline for the week. According to the rough evening measurements I'm closer to 18.65 with the few days of working out and eating well. 2lbs a week puts me @ 12%. Yaaay. See you tomorrow.

Mik
09-14-2009, 09:15 AM
Let the fun begin!!!!!

Good luck with the cut.

Unholy
09-14-2009, 09:50 AM
Haha, fedex em to me on dry ice bitch. Don't even bother tasting em. I bought 30 last thursday and I'm down to 10.

patrick3217
09-14-2009, 11:31 AM
Good luck staying on track I'm trying to do the same! You have some entertaining posts and I'll be watching!!

galileo
09-14-2009, 06:21 PM
Let the fun begin!!!!!

Good luck with the cut.

Thanks man, I'm excited to get moving.

galileo
09-14-2009, 06:22 PM
Haha, fedex em to me on dry ice bitch. Don't even bother tasting em. I bought 30 last thursday and I'm down to 10.

Ok, it was good. There would be no dry ice otherwise.

galileo
09-14-2009, 06:23 PM
Good luck staying on track I'm trying to do the same! You have some entertaining posts and I'll be watching!!

Thanks Patrick. Feel free to peruse the old sections of the journal, back when I actually knew what I was doing and was mildly strong.