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blustring
05-13-2002, 01:08 PM
Sounds good,
It's not really a problem, but she wants to cook sometimes, and I plan all my meals ahead of time, and she never knows what I'm planning on eating. I guess I could post my daily meal plan every morning, and that way if she's home and wants to make dinner she can, and if not I'll make it when I get home. But it's not anything that will put any kind of serious strain on our relationship. I don't mind getting fresh veggies, in fact I prefer them, but I have a problem with not cooking them, and then they spoil. I hate that. Plus I don't buy things like asparugus and snow peas, but I can get them in those frozen veggie packs. I'll look into getting them fresh though. I would like to find a good recipe using eggplant. I really like eggplant, but I've never cooked it. Plus, there are things that I eat all the time, that I'm really getting bored with. You have seen examples of my diet. It basically looks the same everyday. I can't eat cottage cheese and flax everyday like Tryska. I have to have some variety man. I'm eating tuna for lunch tomorrow and orange ruffie for dinner, but I ate so much of that a few weeks ago, that I got really tired of it.

blustring
05-13-2002, 01:39 PM
Callahan,
Just out of curiosity, what do you have against wheat bread?

Relentless
05-13-2002, 02:05 PM
From Dadamo.com....

How can it be that wheat isn't good for anyone? Hasn't it been a staple in man's diet for thousands of years?

Wheat as we know it in the millennia of this era is not the same as it was at the very beginning. The genetics of wheat show that its development is very complex. Today's grain has developed from three naturally occurring groups of wheat. Through natural crossings, mutations, and natural selection these have evolved into all the many varieties of wheat grown worldwide.

In essence, the 'hard wheat' that we eat nowadays has a protein content as high as 13%, versus the more ancient wheats which had a protein content of, at most, about 2%. Increasing the protein content has had the effect of making wheat a viable source of protein for many people around the world, but has also increased the allergenic (gliandin, gluten and lectin containing), pro-inflammatory and metabolic-blocking portions of the plant almost seven-fold.

Aside from the under-investigated metabolic effects of wheat lectin, classic hypersensitivity to wheat is found in many infants and adults. Reactions are often localised in the GI tract. In a study of asthmatic patients, 46% (children) and 34% (adults) were found to have IgE to wheat as tested by Pharmacia & Upjohn, Diagnostics CAP System. In another study, specificity for wheat allergen using the same system was 98%. Wheat allergy was found to cause a persistent food hypersensitivity in atopic dermatitis patients (75% remained intolerant). In 102 grass-pollen allergic children, 12% were found to be allergic to wheat.


-------
To add my own 2 cents in...

- we all eat too much wheat anyway; it's an insidiously common part of the American diet
- I feel better when I don't eat wheat
- wheat products (bread, pasta, cake, etc.) aren't that great for you anyway; there's more fibre and more nutrition in many other grains and food options. Wheat is simply more ubiquitous.

blustring
05-14-2002, 06:33 AM
Tuesday (5-14)

Comments: Had a pretty good session yesterday. Was running a little behind, so I didn't get to do my stationary bike warm-up like I usually do. Didn't necessarily feel week during check routine, but felt tired. I'm pretty weak anyway.

Diet:
M1: (7:50) 3 Eggs, 1 Cup Grits
448/22.9/22.8/35.5
M2: (10:30) 1 Cup Mexican Rice
236.7/7.8/1.1/45.7
M3: (1:30) 6oz. Lite Tuna, 2 Tbs. Fat Free Mayo, 2 Tbs. Pickle Relish
235/37.5/2.5/12
M4: (4:00) 44g Whey, 2 Cups Whole Milk
520/52.2/12.8/40.4
M5: (9:30) 8oz. Orange Roughy, 1 Tbs. Olive Oil, 1 Cup Wild Rice
487.7/49.3/15.1/35
Totals: 1927.4/169.6/53.3/168.6

Workout:
Abs:
Side Bends 25X20X3
Leg Raises 20X3
Knee Tucks 20X3
Inclined Situps 20X3
Cardio:
Swimming 20 minutes

That's All Folks!

MonStar
05-14-2002, 07:50 AM
I have been eating lots of wheat bread and been losing fat at a good rate. But then again everyone swears that milk halts fat-loss and I drink around 6 cups of milk per day. At least. :cool::cool:

MS

blustring
05-14-2002, 08:19 AM
MS,
I don't drink quite that much milk, and before I started tracking my diet I didn't drink milk at all. I mean rarely did I even have 1 glass per week. The irony is that my fathers owns a dairy farm. LOL! Now, I'm getting 1-2 servings of milk per day. I don't eat much cheese, although I love cheese. Maybe 1-2 servings per week. I really feel like I'm doing great this week. I was down in weight (223) on Sunday.

blustring
05-15-2002, 08:44 AM
Wednesday (5-15)

Diet:
M1: (6:30) 2 Eggs, 2 Waffles, 1/4 Cup Syrup
442/18/17/57
M2: (10:00) Oatmeal, 2/3 Cup Milk
260/9.3/8/40
M3: (1:00) 10.5oz Orange Roughy, 1 Cup Wild Rice
402/56/3.2/35
M4: (6:30) 44g Whey, 2 Cups Milk
520/60/19/30
M5: (10:00) 2 Eggs, 1 Cup Grits
347/23/15/34
Totals: 1971/167/62/196

Workout:
Delts:
Military Press 85X10X2
Lateral DB Raises 25X10X2
Front DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 180X10X2
Triceps:
Overhead Extenstion 65X10X2
Straight Bar Pushdowns 140X10X2
Dips 10X2

That's It!

Relentless
05-15-2002, 08:56 AM
Good to see that oatmeal in there, blu. Keep up the good work.

Also: 2 separate lateral raises for delts? You can achieve most of the same result with the Around-the-World raises (see my journal for a desc) and then you can substitute Arnold Presses instead of raises.... Military Press is a good exercise, but I think Arnold Presses are one of the best shoulder exercises you can do . . . plus they're named after Arnold, so they are by definition COOOL.

Cal

blustring
05-15-2002, 10:40 AM
Cool,
I saw the around the world lifts in your journal, but they looked a little to complicated. I take another look at them. I've never done Arnold presses, so I give them a shot too. Thanks for the input. I feel like my diet is really clean this week, but I'm still hanging around 223-225. I wish I could just get over the hump.

blustring
05-15-2002, 10:51 AM
I just finished my lunch, and damn if that wasn't the best baked Orange ruffie I've ever had. I've found that this is a very versatile fish, as far as ways to prepare it. I've eaten it grilled, fried in olive oil, breaded and fried (bad), poached, smoked and now baked. I would have to say baked is by far the best. Believe it or not I baked in in my toaster oven this morning before work on about 400 degree for about 35-40 minutes and it was perfect. Highly recommend it.

blustring
05-16-2002, 06:52 AM
Thursday (5-16)

Comments: This is becoming very frustrating. I'm still stuck at the 223 mark. I've been here for about 3 weeks. I really can't explain why I'm stuck here. My diet has been perfect for the past 6 or 7 days. I should be losing wieght, but I'm not moving at all. I'm feeling stronger, but my body doesn't seem to be changing. I revised my diet, and lower my caloric intake to 2000 cals per day, but it hasn't seemed to help. I've stepped on the scale 4 days in a row, and it's measured the exact same thing. It's very depressing.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits
448/22.9/21.8/35.5
M2: (11:00) Oatmeal, 2/3 Cup Milk
213/14.9/1.8/48.7
M3: (1:00) 6oz. Tuna, 2 Tbs. Mayo, 2 Tbs. Pickle Relish
235/37.5/2.5/12
M4: (5:00) 44g Whey, 2 Cups Milk
520/60/19/30
M5: (9:00) 11.5oz. Orange Roughy, 1 Tbs. Butter, 1 Cup Wild Rice
527/61.3/15/35
Totals: 1983/191/65.4/152

Workout:
Legs:
Squats 190X10X2
Lying Leg Curls 90X10X2
Leg Extensions 130X10X2
Calf Raises 140X10X2
Biceps:
Preacher Curls 75X10X2
Hammer Curls 30X10X2
Cable Curls 90X10X2
Forearms:
Reverse Forearm Curls 95X20X2

That's That!

Relentless
05-16-2002, 07:52 AM
Try taking Xenadrine or something, blu - maybe it'll be the extra bit you need to get over the hump.

I went from 235 to 223 on ~ 3000 cals/day, taking Xenadrine and only doing cardio twice a week. Dunno if you can get the same results, but I managed to gain muscle and lose bf at the same time.

Then i swapped to my current routine, of 3-4x week cardio (intense, 45 minutes 3x week, plus active on weekends w/ football, other stuff) and 2 days of lifting. I'm hovering around 215 now and almost done my bottle of Xenadrine, which I will stay off of for a while when I'm done -- with summer approaching I don't need any extra help being warm (thermogenic effect of ephedra).

Cal

blustring
05-16-2002, 08:01 AM
Callahan,
I really wanted to try that Xenadrine, but it's the ephidrine I can't handle. Currently I'm on a prescription medication for allergies, and my aunt (a nurse) told me not to mix the two because my medication already has some ephidrine, and combining it with a fat burner could cause an overdose. I got to a little sticking point before, and Tryska had be increase my caloric intake from 2000/day to about 2500/day. Believe it or not this worked, and I almost immediately lost 10 pounds (withing about 3 weeks) According to my schedule I should be weighing in at 216 this week, but I know I'm not going to make that. I wanted my weight to be down to 210 by June 8th (wedding date), but I really don't see how I can lose that much that fast. I'm thinking about increasing the amount or cardio I do, for instance I'm pondering going to the pool in the morning and swimming before work, then lifting in the afternoons. I have to do something, I'm working my A$$ off, and I'm not seeing results. I was doing so very well for a while, now I'm just stuck! It's very discouraging!

Relentless
05-16-2002, 08:48 AM
What about going to a lowcarb diet?

Myself I dont like 'em but some people really have success with it. A friend of mine dropped 20lbs for his wedding on one of those things. Lots of people here use ketosis-based diets for cutting as well. Might be an option.

blustring
05-16-2002, 09:05 AM
Can you tell me more about the Ketosis based diet. A friend of mine suggested that I might be burning fat and building muscle, but at a rate that caused my weight to remain the same. Could this be possible?

Relentless
05-16-2002, 09:07 AM
I dunno... try a search on 'ketosis diet' on the forums; you ought to find herds of stuff. Or ask one of the more knowledgeable members for advice directly.

blustring
05-16-2002, 09:24 AM
Cal,
When I first started lifting/dieting in mid-january I was eating less carbs, 30% instead of 40%, and I did pretty good on that for a while. Then I changed my diet to 30/30/40 (p/f/c) and added about 500 calories. This also worked for a while. I'll search on the ketosis diet. I've got to find something that will work, because I'm running out of time. I have to say, I'm happy with the improvements I've made, but by no means am I where I want to be in the end. I had short term goals set for June 8th, and if I don't fix this soon, I'm not going to make it.

blustring
05-17-2002, 07:26 AM
Friday (5-17)

Comments: Well, I finally did it. I weighed yesterday and I was down to 220.8. That's the least I've weighed yet. I'm not going to get too excited, but I can't help being a little pumped. Had a great session yesterday. When I left the gym my arms were so pumped that at couldn't touch my shoulders.

Diet:
M1: (8:00) 2 waffles, 1/4 Cup Syrup
240/5/2.5/54
M2: (11:00) oatmeal, 2/3 Cup Milk
213/15/1.8/49
M3: (1:00) Skillet Sensation, 1 Cup Rice
540/24/5/99.3
M4: (8:00) 2 chicken Breast, 1 Cup Green Beans, 5 Beers
1095/108/13/10
Totals: 2100/152/22/212

I know that's kind of low in calories, but I'm sure I'll eat or drink something that has cals in it, and I'll have to come back and edit this tomorrow. You know how it is.

blustring
05-20-2002, 07:25 AM
Monday (5-20)

Comments: Had a pretty good weekend. Drank a little on Friday night, but didn't have any beer for the rest of the weekend. I'm trying to be really good this week, because next weekend is a long weekend because of Memorial Day, so I know I'll be partying pretty hard. Did an ab routine, and ran 1.4 miles on Saturday. Felt pretty good.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs Butter
550/23/33.4/35.5
M2: (10:30) Oatmeal, 2/3 Cup Milk
213/15/1.8/49
M3: (1:00) 6 oz. Tuna, 2 Tbs. Mayo, 2 Tbs. Pickle Relish
235/38/3/12
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/2
M5: (8:00) 2 Cups Beef Stroganoff, 1 Cup Mushrooms
475/42/11/48
Totals: 1873/177/52/177

Workout:
Chest:
DB Bench Press 70X10X2
Incline DB Bench Press 55X10X2
DB Flyes 45X10X2
Cable Crossovers 40X10X2
Back:
Bent Over Rows 95X10X2
Cross Bench DB Pullovers 50X10X2
Wide Grip Pull Downs 90X10X2
Lower Back:
Deadlifts 185X10X2

blustring
05-21-2002, 10:40 AM
Tuesday (5-21)

Comments: Had a pretty good chest session yesterday. Pressed 70lb DB's for the first time. They were heavy, but it felt really good. Diet was right on yesterday.

Diet:
M1 (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
550/23/33.4/35.5
M2: (12:00) Oatmeal, 2/3 Cup Milk
213/15/1.8/49
M3: (1:30) Strogonoff
216/19/5/20
M4: (4:00) 44g Whey, 2 Cups Milk
400/52.2/13/40.8
M5: 2 Rice Cakes, Hot Pocket
360/20/5/41
M6: (9:30) 1 Chicken Breast, 1 Cup Green Beans
311/55/6.5/10
Totals: 2050/192/55/187

Workout:
Cardio:
Running 20 mins

blustring
05-22-2002, 07:24 AM
Wednesday (5-22)

Comments: Diet was pretty good yesterday. For some reason I struggled with hunger pretty much all day. I was always looking forward to my next meal, because I was hungry. Didn't do my ab session yesterday. When I finished my run I was really tired. I went home and rested before my softball game.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
550/23/33.4/35.5
M2: (11:00) Oatmeal, 2/3 Cup Milk
213/15/1.8/49
M3: (1:00) 6oz. Tuna. 2 Tbs. Mayo, 2 Tbs. Pickle Relish
235/37.5/2.5/12
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/35
M5: (8:00) 1 Chicken Breast, 1 Cup Green Beans, 2 Cups Squash and Onions
467/61/8.5/28
Totals: 1865/196/49/156

Workout:
Delts:
Arnold Presses 35X10X2
Around the World Lat Raises 15X10X2
Traps:
Upright Rows 85X10X2
Shrugs 180X10X2
Triceps:
Skull Crushers 65X10X2
Straight Bar Pushdowns 140X10X2
Dips 10X3

Relentless
05-22-2002, 09:11 AM
Hey hey!

I noticed ya tried the ARound the Worlds.

How do they feel? Can you feel it in the front and side delts both? If not, slow it down a tad.

blustring
05-22-2002, 09:21 AM
Man,
That is possibly the hardest exercise I've ever done. I thought I was going to be tough and just grab some 20's and do them. Not quite! I struggled with 15's. I did feel a definite burn all the way around. I really enjoyed the Arnold presses. I think they helped a lot. My shoulders don't ever really get sore, but they get tired.

Relentless
05-22-2002, 09:25 AM
Are you doing the arnolds standing or seated? with or without back support?

My recommendation: Perform them seated, with your back against a padded backrest. This will minimize the amount of 'cheat' you may involuntarily do by swaying the body. It also prevents you from overbalancing backwards.

As you progress in weights with the Arnold Press, be careful at the top of the motion that you don't overbalance backwards with the weight. I did this ONCE... it hurt enough that I paid bloody good attention to balance thereafter.

Also, if you can get 2 sets of 10 at that weight, up the poundage, baby!!!

Cal

blustring
05-22-2002, 09:50 AM
I did 2 sets of 10 last week, but I have a problem cheating when the weight gets really heavy. I guess really even if you cheat you are still working the muscle, you just open yourself up to injury.

The way I was doing the around the world raises was starting with my hands behind my back, palms in, and raising slowly up and over my head until I get about 30-45 degrees above my chest. Is this correct?

Relentless
05-22-2002, 09:55 AM
Palms should be facing out, or behind you. You would have a 'pronated' grip on the DB. Thus, there is no rotation of your wrist as you move through the range of motion. You simply move your arms in an arc almost like a butterfly stroke out and up until they meet above your head and in front of you.

and for increasing weight, I mean on the arnold press. UNless you're cheating there. :) Based on some of your other lifts, I betcha you can do more than 35s for Arnold Press. ;)

blustring
05-22-2002, 10:12 AM
I can do 45's, but I end up cheating or slinging it up on the last couple reps. Either way, I'm doing 40's today, and if I get 2 sets of 10, I'll do 45's next week. I have a quick diet/routine question for you. My wedding is in 18 days, and my goal was 210 pounds. I'm at 220.4 right now. Is there anything I can do to my diet/routine to drop these 10 stubborn pounds by doomsday? I haven't had my body fat % checked, because I know I'm nowhere near where I need to be. This weekend will not be too good. I think I'll be able to control my eating, but my vice (beer) will be flowing like water. I probably will not eat much all weekend, but I'm sure I'll drink my fair share. I will be skiing all weekend though, so I will get some exercise. What do you think?

Relentless
05-22-2002, 10:25 AM
I'm not much of a diet guy, I just generally try to eat healthy and lean. There are definitely those in the forum that can give you much more tailored and specific advice.

My quick take and some ideas though?
1 - 10 pounds in 18 days is quite a bit
2 - if you're serious about it, skip the alcohol until your wedding
3 - maybe up the calories a bit again, as Tryska had you do before?
4 - more cardio sessions (at least every 2nd day)
5 - try that low-carb ketosis diet thing?
6 - maybe don't sweat the specific weight goal so much; you've clearly made a lot of progress that you can be proud of.

blustring
05-22-2002, 10:51 AM
I agree with the progress thing, and I am more than proud. I still have love handles, but they are much much smaller. I still have a gut, but it's 1/3 of the size it used to be. I mean I was nearly 250 pounds. That's huge! Skipping the alcohol is a great idea, but I can't be the only one that doesn't drink at my bachelor party. That would be really bad! I mean I'm not an alcoholic. In fact thanks to you guys I have limited myself to drinking once per week for the past 2 weeks. I think that's pretty impressive. I used to have a couple of beers 3 or even 4 times per week. Now I'm saving it all for one night, and I only had maybe 6 beers last Friday, then got up and ran Saturday morning. My cardio is probably not as intense and some. I usually run/walk for about 20 minutes, or ride the stationary bike for 20 mins. I have swam for about that long too. That seemed to cut the fat the best, but the pool has been closed for filtration maintenance for a while. The bottom line is, that I'm a perfectionist, and I will not be happy until I'm down to 180 pounds with less than 10% body fat. That may take a long time, but I willing to wait.

blustring
05-23-2002, 07:42 AM
Thursday (5-23)

Comments: Had a good session yesterday. Really really burned my delts with those around the world lat raises. That is probably one of the hardest exercises I do for shoulders. Arnold presses went pretty well. Did 40's, and finished all but the last rep, had to cheat a little, but I still pressed it. Really burned my triceps too, and I'm really hoping for some soreness, but we will have to see. My triceps never get sore. My biceps either for that matter.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
550/23/33.4/35.5
M2: (11:00) Oatmeal, 2/3 Cup Milk
213/15/1.8/48.7
M3: (1:00) Stir Fry Veggies, 1 Chicken Breast
464/58/6.14/31.5
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/32
M5: (8:30) Skillet Sensation
280/18/4/43
Totals: 1907/173/48.3/190.7

Workout:
Legs:
Squats 190X10X2
Leg Extensions 130X10X2
Leg Curls 90X10X2
Calf Raises 140X10X2
Biceps:
Preacher Curls 75X10X2
Hammer Curls 30X10X2
Cable Curls 90X10X2
Forearms:
Reverse Curls 95X10X2

Relentless
05-23-2002, 09:23 AM
Originally posted by blustring
Thursday (5-23)
Did 40's, and finished all but the last rep, had to cheat a little, but I still pressed it. Really burned my triceps too, and I'm really hoping for some soreness, but we will have to see. My triceps never get sore. My biceps either for that matter.


Maybe you're not getting sore because you're not lifting any heavy sets? Have you tried tossing in a set of 4-6 reps in the middle of your sets of 10? Sort of create mini-pyramids for each exercise?

This might be what it takes to shock your muscles into a little more growth, which will also help you burn fat. :)

Also, if you want a burn in your bi's specifically, one of the best exercises I know is '21s' or 'Platoons'

Using a weight you could normally get ~15 reps with, with barbell or DBs, do 7 (for 21s) or 10 'half reps, slowly moving the weight from the bottom of the ROM to the halfway point. Then immediately do 7/10 half reps in the top half of the ROM. Then finish with 7/10 full-ROM curls.

Your pipes will burn after a couple sets of these, amigo

blustring
05-23-2002, 12:03 PM
I did 21's last week, and my biceps burned like crazy, but it went away fairly quickly. I think I'm lifting heavy sets. It's usally all I can do the get the last few reps of my second set. Plus I do a warm up set on every exercise really slow, and on some of them I'm burning a little by the time the movement is done.

Relentless
05-23-2002, 12:16 PM
well, your call amigo... if you're looking for something to spur you on over this last 'hump', maybe dropping your reps down to 6 per set and upping the weight could be the thing to shock your body into responding faster

just a thought

blustring
05-23-2002, 01:53 PM
I might give it a try starting next week. I like the way my lifting is going. I'm not making strength gains every week, but they are coming fairly frequently. Do you think more cardio might help. I honestly think that I might be burning off fat, but keeping my weight because of lean muscle developing. I haven't taken my measurements in a while because I've been kind of bummed about not losing weight, but I might take them again soon. I know I've made progress just by looking in the mirror, but I'm not where I want to be.

blustring
05-28-2002, 07:26 AM
Tuesday (5-28)

Comments: Had a great weekend. Did a lot of skiing and swimming. Not nearly enough to offset the amount of beer I drank, or the amount of bad food I ate, but nobody's perfect. Back to basics today. I've increased my caloric intake to 2300 in an attempt to kick my body into fat burning mode again. I spent all of last week at 2000. I planned to get up early and swim this morning, but my body was not ready to get up at 5:45, so I slept until 7:14. I'll lift hard this afternoon, and I have a softball game at 9:15.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
550/23/33.4/35.5
M2: (11:00) 2 Packs Oatmeal, 1 1/3 Cups Milk
380/26/3/88
M3: (1:00) 12oz. Tuna, 4 Tbs. Fat Free Mayo, 4 Tbs. Pickle Relish
470/75/5/24
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/32
M5: (7:30) 1 Chicken Breast, 1 Cup Green Beans
311/55/6.5/10
Totals: 2111/239/51/189

Workout:
Chest:
BB Bench Press 165X10, 185X5, 165X10
Decline BB Bench Press 165X10, 185X5, 165X10
DB Flyes 45X10, 55X5, 45X10
Cable Crossovers 60X10, 80X5, 60X10
Back:
Bent Over Rows 95X10, 115X5, 95X10
Cross Bench DB Pullovers 50X10, 65X5, 50X10
Wide Grip Front Pulldowns 90X10, 110X5, 90X10
Lower Back:
Deadlifts 175X10, 195X5, 175X10
Cardio:
Treadmill Interval Running 20 mins

blustring
05-29-2002, 11:07 AM
Wednesday (5-29)

Comments: Had a really intense session yesterday. Did about 20 mins of lap swimming this morning. It was a good way to start the day off, but I'm getting a little tired now.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
550/23/33.4/35.5
M2: (10:30) 2 Packs Oatmeal
260/6/3/54
M3: (12:30) Skillet Sensation, 1 Chicken Breast
584/69.4/10.2/51
M4: (4:00) 44g Whey, 2 Tbs. Peanut Butter
410/52/19/12
M5: (8:00) 8 oz. Orange Roughy, 1 Chicken Breast, 1 Cup Green Beans
491/93/8.5/10
Totals: 2295/243.4/74.1/162.5

Workout:
Delts:
Arnold Presses: 40X10, 55X5, 40X10
Around the World Lat Raises: 10X10, 15X5, 10X10
Traps:
Upright Row: 85X10, 100X5, 85X10
Shrugs: 190X10, 220X5, 190X10
Triceps:
Overhead Extensions: 120X10, 140X5, 120X10
Straight Bar Pushdowns: 140X10, 160X5, 140X10
Dips: 3X10

That's All!

blustring
05-29-2002, 12:31 PM
Callahan,
Thanks so much for the tip on the heavywieght/low rep set between my two sets of 10. I have some incredible soreness in my chest. All areas of my chest are sore, inside, outside, top and bottom. I'm starting to feel it a little in my back too. Great idea, thanks again for the tip.

-M

Relentless
05-29-2002, 03:42 PM
Heh, no problemo.

IMHO, you need to lift heavy to grow. A few folks agree with me. ;) Also, don't afraid to increase the middle set weight even more... if you can get 3-4 good reps out, at an even higher weight, it's cool... you should be shooting for 6-8, but if you get stuck at a certain weight, you can simply jack it up a notch to force your muscles to adapt.

And dammit, it's Orange Roughy, not Ruffie. :P

blustring
05-30-2002, 07:02 AM
sorry, don't know where I saw it spelled like that, but it wasn't something I came up with one my own!

blustring
05-30-2002, 07:19 AM
Thursday (5-30)

Comments: Had a really good workout yesterday. Lifted until I could hardly pick up my arms. Then I met some buddies to play ultimate frisbee. I never knew that game was so tough. We played for about 1.5 hours. I was exhausted, and drenched with sweat. I would definately say that was a cardio workout.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
457/21.5/24/34.5
M2: (12:00) 12oz. Tuna, 4 Tbs. Mayo, 4 Tbs. Pickle Relish
470/75/5/24
M3: (4:00) 44g Whey, 2 Tbs. Peanut Butter
410/52/19/12
M4: (8:00) 2 Grilled Chicken Breasts, 2 Cups Squash and Onions, 1 Cup Green Beans, 1 Tbs. Olive Oil
871/114/28/28
Totals: 2208/262/76/98

Workout:
Legs:
Leg Curls 90X10, 110X5, 90X10
Leg Extensions 140X10, 180X5, 140X10
Seated Calf Raises 150X10, 2000X5, 150X10
Biceps:
Preacher Curls 65X10, 85X5, 65X10
Hammer Curls 30X10, 40X5, 30X10
Cable Curls 90X10, 110X5, 90X10
Forearms:
Reverse Forearm Curls 65X20, 95X5, 65X20

That's Going to Hurt!

blustring
05-31-2002, 07:46 AM
Friday (5-31)

Comments: Did all of my workout yesterday except squats. My legs were soooo sore from playing ultimate frisbee, that I could barely do the rest of my routine. I had a pretty good bicep routine. My shoulders and chest are still really sore from lifting Tuesday and Wednesday. My wieght is still at 224, but I'm feeling some changes taking place. I'm not going to make my goal by the wedding, but I've made some pretty impressive progress without the use of any fat burners. That makes me somewhat proud.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
457/21.5/24/34.5
M2: (10:30) 1 Cup Oats
320/14/5/14
M3: (1:00) 1 Chicken Breast, 1 Cup Squash and Onions, 1/2 Tbs. Olive Oil, 1 Cup Green Beans
449/5814.3/18.9
M4: (4:00) 44g Whey, 2 Tbs. Peanut Butter
410/52/19/12
M5: (8:00) ??????
Totals: 1646/146/62.3/79.3

Workout:
Cardio:
Treadmill Intervals 20 mins
Abs:
Incline Sit-ups 3X10
Leg Raises 3X10
Knee Tucks 3X10
Side Bends 25X20X3

And There You Have It!

blustring
05-31-2002, 08:21 AM
Callahan,
I tried some of that oatmeal you recommended. Man, I don't see how you eat that stuff without some flavor. It tastes like mush. I put some vanilla extract and some equal in it, and it is terrible. I couldn't finish it. I was able to force down about 4 bites. Do you have any suggestions for making it edible?
Thanks

Relentless
05-31-2002, 01:18 PM
Originally posted by blustring
Callahan,
I tried some of that oatmeal you recommended. Man, I don't see how you eat that stuff without some flavor. It tastes like mush. I put some vanilla extract and some equal in it, and it is terrible. I couldn't finish it. I was able to force down about 4 bites. Do you have any suggestions for making it edible?
Thanks

[IRISH ACCENT]Ya wee pasty boggin! I fed m'whole CLAN on that stuff fer YEARS! How dare ye say it tastes li' mush!"[/IRISH ACCENT]

1) Did you buy McCann's Irish Oatmeal (steel-cut, non-rolled, looks like little pellets instead of little flakes)? Or something else?
2) Did you overcook it? It's best cooked only until it's a bit chewy yet, but not so cooked that it's all mush. I like to have a little texture in the oatmeal.
3) It's good for you, suck it up! ;)

I usually eat my oatmeal with a splash of milk and that's it. If I hanker for a little sweetness, I'll add around 1 TBSP of maple syrup, honey or sometimes just a spoonful of maple/brown sugar. You could also put a little preserves/jam/jelly in it I guess... my wife likes it with a bit of strawberry jam.

Part of it may also simply be an acquired taste. I dunno . . it tastes natural and lurvely to me, even all by itself. Then again I've also weaned myself pretty thoroughly from processed foods and other crap... I really appreciate the almost nutty flavour of the oatmeal all by itself.

Callahan

blustring
06-03-2002, 11:36 AM
I guess that's something to strive for. I don't really think I could ever really love that taste, but I am willing to try. I could not find McCann's, so I got something else. It was in the health food section man, it has to be good for me. I don't think I overcooked it, it still had a solid form. I just need some kind of taste. Maybe some syrup will help, or honey, I'll give them a try and let you know how it turns out. I saw steel cut oats, but they didn't even look like oats. I got the rolled oats, I guess that was the wrong thing to get. Either way, I'm stuck with them now. I'll keep trying. Thanks

blustring
06-03-2002, 11:49 AM
Monday (6-3)

Comments: My diet over the weekend wasn't very good, but it could have been much much worse. Did yard work for much of the day Saturday, so I was able to sweat a lot of it out.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
457/21.51/24/34.46
M2: (10:30) 1 Cup Brown Rice
292/11.5/19.5/52
M3: (1:00) Oriental Chicken and Noodles
540/36/8/86
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/32
M5: (8:00) 2 Grilled Chicken Breasts
568/106.72/12.28/0
Totals: 2257/235.73/66.78/204.46

Workout:
Chest:
DB Bench Press 70X10, 80X5, 70X10
DB Incline Press 55X10, 65X5, 55X10
DB Flyes 45X10, 55X5, 45X10
Cable Crossovers 60X10, 80X5, 60X10
Back:
Bent Over Rows 95X10, 115X5, 95X10
Cross Bench DB Pullovers 50X10, 65X5, 50X10
Wide Grip Pulldowns 90X10, 110X5, 90X10
Lower Back:
Deadlifts 185X10, 225X5, 185X10

Relentless
06-03-2002, 12:52 PM
You're right, steel cut oats don't even look like oats. Get THEM, not the rolled oats crap. :)

Steel cut oats look like little pellets or something.
http://www.mccanns.ie/

Don't get the instant kind, it's crap. Don't get the Quick Cook kind, it's Rolled Oats and it's therefore crap. :)

A search in Yahoo for ' McCann Irish Oatmeal ' netted this website and a herd of others. Betcha can find someone that distributes it in your area...

blustring
06-03-2002, 01:37 PM
Well I have a whole bag of crap now that I have to do something with. I can't just toss it, or I would. I'll make it work.

blustring
06-17-2002, 07:32 AM
Monday (6-17)

Comments: Well, I'm back from Mexico now, and the trip was wonderful, but don't eat the oysters. I got food poisoning on Monday, and I'm still recovering.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter, 3 Soys Sausage Patties
507/30/24/39
M2: (11:30) Skillet Sensation
500/30/8/76
M3: (3:30) 44g Whey, 2 Cups Milk
400/60/3/2
M4: (8:00) Chicken Lasagna
400/30/6/26
Totals: 1807/170/41/172

Workout:
Chest:
BB Bench Press 165X10, 185X5, 165X10
Decline BB Bench Press 165X10, 185X5, 165X10
Flat Bench DB Flyes 45X10, 55X5, 45X10
Cable Crossovers 60X10, 80X5, 60X10
Back:
Bent Over Rows 95X10, 115X5, 95X10
Cross Bench DB Pullovers 50X10, 65X5, 50X10
Wide Grip Front Pulldowns 90X10, 100X5, 90X10
Lower Back:
Deadlifts 175X10, 195X5, 175X10
Cardio:
Treadmill 20 mins

Relentless
06-17-2002, 08:12 AM
Hey man, welcome back.

What was the trip for?

blustring
06-17-2002, 10:14 AM
Honeymoon,
I got married on June 8th.

Relentless
06-17-2002, 11:51 AM
That'd do it. Congratz!!!

blustring
06-24-2002, 07:24 AM
Monday (6-24)

Comments: Had a pretty lazy week last week, think I'm still recovering from the effects of Montezuma's Revenge. Diet has been pretty bad, and lifting has been even worse. I'm back in the gym today. I'm excited about getting to lift, but I'm afraid I'm going to be a little bit weak.

Regualr Chest/Back routine today. We see what happens.

blustring
07-08-2002, 12:20 PM
Back again, things have been pretty busy around here, but I'm planning to get things back in order. Diet is back on track today, and I'm going to lift this afternoon. I've probably gained some wieght over the past couple weeks, but I will get in the groove of things again. My wife and I just bought a house last week, so I've been running around dealing with that, but I think I've reached a point where I can breath now.

Diet:
M1: (7:30) 2 Cups Raisin Bran, 2 Cup Milk
560/26/3/116
M2: (11:00) 8 oz. Yogurt
120/8/0/22
M3: (1:00) Taco Soup
500/25/5/25
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/32
M5: (8:00) 2 Chicken Breasts
568/106/12.3/0
Totals: 2148/226/23.3/195

I'm thinking of switching up my routine a little. I'm still doing chest and back today, but I'm thinking of doing a lot with dumbells today. In our new home there is an upstairs bonus room that would be perfect for a wieght room. I'm thinking of getting a set of db's and a bench and doing some work from home. We'll see if the wife lets me spend that kind of money.

blustring
07-09-2002, 07:24 AM
Tuesday (7-9)

Comments: Had a very good workout yesterday, but I was extremely exhausted afterwards. I guess that's okay though. Changed up my normal routine by doing all exercises with dumbells. It's definitely different, but I think I can deal with it. Didn't wiegh in yesterday, I'm really scared of what I will wiegh.

Diet:
M1: (7:00) 2 Cups Milk, 2 Cups Raisin Bran
560/26/3/116
M2: (10:00) 8oz. Yogurt
120/8/0/22
M3: (1:00) Taco Soup
500/25/5/25
M4: (5:00) 32oz. Gatorade
200/0/0/56
M5: (8:00) 2 Chicken Breasts
568/106/12.3/0
Totals: 1948/165/20/219

Hitting softballs today!

Tryska
07-09-2002, 09:28 AM
hey blustring!

long time no talk to.....congrats ont he wedding bro! good to see you still going strong too! great work. :thumbup:

blustring
07-10-2002, 06:37 AM
Well, I haven't been going to strong the past couple weeks. Life has been kind of busy, and finding the time and energy to lift and diet has been almost impossible. I've been very good this week. I ate a little too much yesterday afternoon, but only went over my daily caloric intake by about 40 kcals. No big deal. I was just hungry I guess. Anyway, hit softballs for about an hour yesterday, it was hot, and when we finished I was tired, so I know I did something. In the 4 weeks its been since I dieted I've put on some pounds, but I don't know how many. I've been scared to step on a scale. Probably about 6 or 7 pounds, but it shouldn't be a probelm to shed them again. I got under 220 for the first time on my honeymoon, but not because I was dieting. I got sick in Mexico, and lost about 5 pounds in 2 days. Not pleasant! I'm extremely sore from lifting on Monday, but I guess that's normal since I really haven't lifted in about 4 weeks. I felt really weak.

Today's Menu Includes
M1: (7:00) 2 Cups Raisin Bran, 2 Cups Milk
560/26/3/116
M2: (10:00) 8oz. Yogurt
120/8/0/22
M3: (1:00) 1 Chicken Breast, BBQ Sauce
384/56/10/20
M4: (4:00) 44g Whey, 2 Cups Milk
400/60/3/32
M5: (8:00) Don't Know Yet

Routine:
Shoulders and Triceps today!

blustring
07-11-2002, 07:24 AM
Thursday (7-11)

Comments: Workout went really well yesterday. Had to drop down in some weight, but all sets were finished. Diet was pretty good yesterday. Strayed a little, but not too much.

Today's Diet:
M1: (7:00) 1 Cup Raisin Bran, 2 Cups Milk, 1 Slice Turkey
436/33.6/4/72.3
M2: (10:00) 8oz. Yogurt
120/8/0/22
M3: (1:00) 2 PB&J Sandwiches
680/25/35/80
M4: (8:00) Don't Know Yet

Today's is kind of slack. Don't really have everything planned out. We are in the process of moving, so we don't have a lot of food in the house.

blustring
01-29-2003, 08:19 AM
Hello All,
I've decided to give this online journal thing another try. It's been a while since I've posted, but I've been lurking in the shadows for the past couple of weeks. This board continues to provide me with an abundance of useful information. I guess the main reason I'm going to start keeping my journal here again is to get feedback. I have continued to read as many articles on health and fitness as I can get my hands on, but I still keep finding my self coming back to these boards to get my questions answered. That and to be entertained by the many personalities who frequent the forum.
For those interested I started on the boards early last year in an attempt to change my lifestyle. I set goals and with the help of Tryska, Callahan, and so many others I was able to get into much better shape. I was actually starting to be satisfied with my body. By the time my goal date (wedding date) arrived I was probably in the best shape of my life. I was no where near perfect, but I had gone from a chunky 252lbs to a much more muscular 218lbs. Like I said, no where near perfect, but the best shape I've been in since high school.
After the wedding I got slack, as many people do. I stopped counting cals, and didnt' work out nearly enough, not even twice a week. But now I'm back. I've been lifting regularly for a month, and counting cals. I haven't seen any major gains (muscle) or losses (fat) but I feel a lot better. The amazing thing is, I didn't lose much muscle during my layoff. I just insulated it with some unneeded flab. I have set new goals, but I'm not putting so much emphasis on getting it off fast. I know now that it takes time and patience to shape your body. I am and will probably always be a work in progress.
I will be posting my routines here at least 3 times per week. I am using WBB1 routine right now, and so far am really enjoying it. I feel that it allows me to lift heavier than my last routine, and also feel like I'm acomplishing more. I know that my routine needs some work, maybe a few exercises or sets added or removed, but that's what I'm here for. Also, I am keeping my diet journal at fitday.com. I will post the link for those of you who can help me with my nutrition goals.
Now for the goals: My goal is to change my body into something I'm proud of. I have muscles, but you can't see them clearly. Basically I want to tone, and lose fat.

Stats:
Height: 6'
Weight: 238lbs
I'm not going to set any weight goals, because then I will put way to much into losing weight and not looking for gains in the gym, and with the measuring tape.

Nutritional Goals:
Cals: 2500
Pro: 250
Fat: 56
Carbs: 186

As I said, I'm using WBB1 Routing. I lift on Sunday, Tuesday and Thursday. When my schedule allows, I play racquetball on Monday and Wednesday. I eat 5-6 small meals per day including a protein shake about 2 hours before my workout. The only problem I have is on the weekends. I have a hard time sticking to my nutritional goals on the weekends because of my overwhelming love of beer. I have cut out all alcoholic beverages from my weekly meals, but can't deny myself on the weekends. I have given up this battle.
As usual any and all suggestions are greatly appreciated. I'm still learning, so criticism is greatly needed.

Routine: (1-26)

Chest:
BB Bench Press:
Warm Up 135X10
155X8
165X8
Incline DB Press:
50X8
55X8
Dips:
2 sets of 8
Back:
Deadlift:
175X8
195X8
Bent Over Rows:
95X8
105X8
Shrugs:
185X10
Close-Grip Lat Pulldowns:
90X8
100X8

Routine (1-28)
Legs:
Squat:
135X8
145X8
Hacks:
70X8
90X8
Leg Curls:
90X8
100X8
SLDL:
175X8
195X8
Calf Raises:
180 (4 sets of 10)
Crunches:
4 sets of 10

That gets me caught up through today. Once again, any suggestions will be greatly appreciated.

Thanks,
blu

Relentless
01-29-2003, 08:22 AM
good to see ya back, amigo

Tryska
01-29-2003, 08:44 AM
well hot damn.

guess who's back?

hee ehe...welcome back man...how's wedded bliss going?

blustring
01-29-2003, 08:45 AM
Good to be back Cal, just hoping to stay motivated this go round. It sucks to have to start all over after all the hard work.

blustring
01-29-2003, 08:47 AM
Tryska,
Married life is grand. We bought a house in Monroe, a little closer to the ATL, and we are loving it.

Still chugging along in school, but as you know UGA kicked major ass in football this season. Still ridin' high on that.

Other than that, it's life as usual.

Tryska
01-29-2003, 08:52 AM
yeah UGA did...good to hear everything else is going well. real good to see you back. ;)

rookiebldr
01-29-2003, 09:04 AM
I was trying to figure out how you got 13 pages and I couldn't remember reading this journal! :D It doesn't seem like your starting ALL over again. You've been a bit slack but all that trainign will likely come back very quickly and your starting point is closer then the last time. Anyway, good luck.

blustring
01-29-2003, 10:30 AM
rookiebldr,
Thanks for the support. I agree, I am starting in a lot better position than I was last year. The main thing for me is burning fat. I'm lifting heavier this time in hopes that I will build muscle and burn fat. Last time I was so hung up on fat loss that I think I might have lost focus. This time I'm planning on not being such a weight nazi. I'm planning on focusing on my gains in the gym as much as my losses on the scale.
Thanks again,
blu

Relentless
01-29-2003, 10:34 AM
from what I recall, the best thing you could do would be to get a solid grip on your diet, blu

I'm planning a hard cut at the end of the spring, with the goal of single digit bodyfat. Wanna join me?

blustring
01-29-2003, 10:43 AM
Cal,
I agree with you, my diet is what needs the most help. My wife is lifting again, and I'm trying my best to get her to diet with me, but she doesn't think she needs to. That's what makes it hard. When I get home in the evening and she is cooking something that is not what I need to be eating, or wants to go out. She really doesn't need to diet, but we could all stand to eat a little healthier. I think it would help a ton if I had someone to encourage and push me everyday. Tell me about your hard cut diet. I can't imagine single digit body fat.

Relentless
01-29-2003, 10:52 AM
it's not designed yet but I plan to enlist chigs and other experts here to build it

I haven't decided if it's going to be a ketosis style diet or a pure caloric-deficit balanced-macro kind of thing but either way it will run from mid-April to mid-June and my general goal is to cut hard and get as lean as possible with a view to both be in beach shape for the summer and to get myself to a BF% range I'm comfortable with.

I already eat separate meals from my wife and although she plans to cut during this period as well I'm not going to pin my hopes/goals on someone else. I think this is probably going to be your biggest challenge... you may very well need to start eating completely separate things from your wife and be strict about it. Sara and I have some overlap and when either of us cooks now it's with an awareness of what the other can/will eat. For instance the other night we both had the same grilled vegetables and steamed rice, but she had some chicken breasts and I had a half kilo of baked yellowfin tuna in teriyaki sauce. Didn't take any longer to prepare, just required me to put her chicken on the stove at the same time as I put my fish in the oven.

blustring
01-29-2003, 10:57 AM
Sounds good,
I'm going on a cruise in early June for my anniversary, so it would be really nice to be in better shape by then, I'm not hanging my hopes on being in perfect shape by then, but I know I can improve by then. What's your diet like right now?

Relentless
01-29-2003, 11:15 AM
basically clean although I don't obsess..

typical day:
breakfast: 1 egg, 5 egg whites, some oatmeal
meal2: 2 slices of wheatless bread and 4oz or so of fish/lean meat
meal3: preworkout shake
meal4: postworkout shake w/ creatine
meal5, midafternoon: 4oz meat/fish and some salad/veggies
meal 6, snack: some fruit
meal 7: medium size yam, some veggies (broccoli, collard greens, etc.), 8oz of meat/fish
meal 8, before bed: small handful of raw almonds and a shooter of flaxseed oil

overall when I miss on the diet it's usually not eating enough; I also frequently sub stuff in and out as my ability to find/get food varies but I'm pretty consistent

for instance, I didn't manage to bring meat to work today but I had some skim milk and some hemp granola instead. Basically the same (carb/protein, lowfat).

blustring
01-29-2003, 12:02 PM
Cal,
How many calories are you ingesting daily? Also, what your macro breakdown look like?

Relentless
01-29-2003, 12:53 PM
the day posted above is something like 3000 cals, at a 35P 35F 30C ratio, give or take.
Nothing special, no magic. Just sensible and clean food choices.
Note that I'm currently ~215lbs, ~18%BF and generally aiming for a slow bulk as I'm trying HST at the moment.

blustring
01-29-2003, 01:01 PM
I know my BF% is much higher than that, but I'm working on it. I feel really good today, so I'm looking forward to a good workout this afternoon. Do you do cardio on the days between your lifts? Right now I'm just taking those days off and practicing up on my Playstation 2 skills lol.

Relentless
01-29-2003, 01:03 PM
right now I'm not doing cardio; I don't even know if I'll do it during the cut as the focus will be on calories in, not calories out

I'll be doing some running-training in the spring for rugby/football though

blustring
01-29-2003, 01:56 PM
Should I be doing any cardio? Now, at most I take my dog for a walk when the weather permits.

blustring
01-30-2003, 08:32 AM
Thursday (1-30)

Workout: Yesterday's session was great. I found the SLDL's to be extremely difficult, but I struggled my way through, I had to reduce the weight in order to maintain proper technique. Everything else went as planned.

Diet: Yesterday's diet was great also. I ate all the foods in my daily plan, and felt full most of the day. Today has started out well also.

Today's Workout:

Shoulder:

Military:
70X8
75X8

DB Press:
40X8
45X8

Standing Lat Raises:
20X10
25X10

Triceps:

Close Grip BB Bench Press:
105X8
115X8

French Press:
50X8
55X8

Biceps:

BB Curl:
55X8
65X8

Hammer Curls:
30X8

What do you guys think about adding more bicep work?

blustring
01-31-2003, 05:48 AM
Friday (1-31)

Workout: Had a pretty good workout yesterday. I think I might have hurt my left shoulder a little. It was bothering me during my workout, but I haven't had any trouble with it since. Maybe it's just sore. I added 2 sets of preacher curls to yesterday's routine. Just didn't feel like I had done enough. The workout went really well.

Diet: Diet yesterday was right on. Didn't skip any meals, and didn't cheat. Can't see much improvement on the scale yet, but I feel better. I'm also able to sleep better at night. I used to wake up every 30 mins, but now I only wake up once if any at all. Today's diet was going to be okay, but I was in a rush to leave for work this morning and left my lunch sitting on the counter. Didn't realize it until I was about 5 minutes from work. Oh well.

No workout today.

Heading to Tallahassee, FL to visit a friend.

-blu

blustring
02-03-2003, 06:35 AM
Monday (2-3)

Notes from the weekend: Had a great time in Florida. The weather was wonderful. During the day it was low 70's and the nights were in the high 40's. Diet for the weekend wasn't that great, but it could have been much worse.

Workout:
Chest:

BB Bench Press
135X10
150X8
160X8

Incline DB Press
50X8
55X8

Dips:
2X8

Back:

Deadlift:
135X10
155X8
165X8

Bent Over Rows:
95X8
105X8

Shrugs:
185X10

Close Grip Pulldowns:
90X8
100X8


The weather is so nice today. I might go for a walk/run after my workout. We will have to see how I feel.

That's it!

blu

blustring
02-04-2003, 07:55 AM
Tuesday (2-4)

Notes from yesterday: Diet was pretty good yesterday. Had a great dinner, steak, mushrooms, onion, garlic. Didn't sleep very well, kept waking up about every 2 hours. Workout yesterday was really intense. Pushed through every exercise except Incline DB Press. Only finshed 6 out of 8 on last set. Added a heavy set to my BB bench press, might have been the reason. Went for a run with my dog yesterday. Not a long run, because I'm am so not a runner, but it was a good jog anyway.

Workout:
Legs:
Squats:
135X8
155X8

Hacks:
70X8
90X8

Leg Curls:
90X8
100X8

SLDL:
155X8
165X8

Calf Raises:
180X10X4

Abs:
Crunches:
4X10

Depending on what time I get home I might jog again. I enjoyed it yesterday, and so did the puppy.

blu

blustring
02-07-2003, 08:04 AM
Friday (2-7)

Update: Haven't lifted since Monday. Been fighting off a really bad head cold. My diet has been unbelievable though. I have found that if I eat when I'm supposed to I'm not really hungry all the time. I still have cravings, but not as bad. Hoping to get back on track Monday.

Relentless
02-07-2003, 09:42 AM
get back in the gym you!

head cold, schmeadcold... work through the pain

:D

blustring
02-07-2003, 09:48 AM
Cal,
Thanks for the push, I'm expecting to be back in on Monday, maybe Sunday. Right now breathing is difficult, can't imagine trying to breath while lifting. No worries though. I'm starting to notice some changes on the scale and with my measuring tape. I think my diet is paying off.

blustring
02-10-2003, 06:04 AM
Monday:

Comments: Weekend went okay. Didn't get in the gym, but diet wasn't too bad.

Workout: Today I'm playing racquetball, and maybe doing some ab work. Tomorrow will be my usual Chest/Back routine.

-blu

blustring
02-11-2003, 08:21 AM
Tuesday (2-11)

Notes: Buddy called and cancelled yesterday, so I ended up doing my normal chest/back routine. Had a good workout. Went up in weight again on BB Bench press. Felt good when I left the gym, good and tired. Diet from yesterday was right on!

Today: Will do leg workout with some ab work.

blustring
02-12-2003, 07:58 AM
Wednesday (2-12)

Notes: Didn't get to lift yesterday. Had to stay and work late. I'm playing raquetball today. Diet yesterday was okay. Didn't end on a good note. Diet today is going pretty well.

blustring
02-14-2003, 05:43 AM
Thursday (2-13)

Notes: Lifted today. Had a great session. Was exhausted afterwards. Did shoulders, tris and bis, and threw in some legs to make up for yesterday. Diet is going pretty good. The only problem is I'm so hungry when I get home from the gym, and I don't feel like cooking anything, so sometimes I eat the first thing I can get. Not always bad things, but not always good. Overall, I'm sticking to my diet pretty well.

-blu

blustring
02-17-2003, 12:14 PM
Monday (2-17)

Notes: Diet over the weekend wasn't too bad. Didn't lift any. Had a family dinner to attend Sat. night, and was able to order something semi-healthy. Did really well to avoid the fried foods.

Today: Diet has been right on today. I'm doing my chest and back routine today. I have to get some cardio into my workout. I'm thinking about running on my non-lifting days. Any suggestios?

-blu

Relentless
02-17-2003, 12:18 PM
I would suggest that you not bother running unless your plan is to train your heart and lungs to greater capacity for some specific purpose. Unless you LIKE running. Personally, i hate it. I'll run around if it means I'm playing football or something but to run qua running? Bleah.

getting even better control of your diet and finding a way to be more consistent in getting to the gym for lifting will likely do more for you in terms of continuing to change your body shape

blustring
02-17-2003, 12:25 PM
Cal,
I'm working on the Diet thing every day. I know that I'm not getting enough cals on the weekdays, and too many during the weekend. I'm working on it.
I'm still trying to finalize my schedule as far as lifting goes. Also, I'm using WBB Routine 1, and sometimes I feel like I'm not doing enough for certain muscles. For instance, I don't feel like I'm working bis and tris enough. My last workout focused a lot more on those muscles. What are your thoughts?

-blu

Relentless
02-17-2003, 12:31 PM
bottom line about bis and tris is that they are small muscles and while pretty visible in terms of wearing shortsleeves, they usually get enough work if you are hitting WBB1 hard as they are worked during compound movements for chest/back

if you feel that bis/tris are lagging in size/development relative to the rest of you, then worry about focusing on 'em but beyond that I wouldn't sweat it

I also wouldnt' think in terms of a schedule for working out unless that is the only way you'll get to the gym. Rather, make a commitment to yourself that you'll lift every 2nd day or 4 days a week or whatever and then do whatever it takes to keep that commitment. :D

It's simple really.
Not easy. Just simple. :D

blustring
02-17-2003, 06:51 PM
I agree, I had a wonderful workout tonight. After I finished bench press, just for fun I wanted to see if I could lift 200lbs just once. I did, and without that much effort. I know that WBB 1 is working. I'm just still hung up on the scale. It was a great work out though. I was exhausted when I finished.

-blu

blustring
02-18-2003, 11:15 AM
Tuesday (2-18)

Notes: Yesterday's routine was great. Made it through all sets without failure. Will increase all weight next week. No lifting for today. Diet was right on yesterday. Didn't stray at all.

-blu

blustring
02-19-2003, 08:11 AM
Wednesday (2-19)

Notes: Diet was perfect yesteday. I felt great all day, and when I got up this morning I felt even better knowing that nothing but clean foods went into my system yesterday. No workout yesterday, but today I'll be doing Legs. I'll start posting my routine again, so maybe someone will check it and make sure I'm getting enough work.

-blu

blustring
02-20-2003, 09:16 AM
Thursday (2-20)

Notes: Yesterdays diet was right on again. Here's yesterday's routine:

Squats: 155X8, 165X8
Hacks: 90X8, 140X8
Leg Curls: 100X8, 110X8
SLDL: 135X8, 155X8
Calf Raises: 180X10, 230X10X3
Crunches: 4X10

Finished every set. Will increase weight again next week.

-blu

blustring
02-24-2003, 11:09 AM
Friday: (2-21)

Notes: Diet went pretty good. Went out to eat with my wife for dinner. Got chicken fajitas with beans and rice. Ate some chips and salsa. Not terrible. Did not lift today, stayed at work late. Will lift Sat.


Saturday: (2-22)

Notes: Diet went pretty good, not as good as during the week, but not terrible. Did lift today. Had a good session. Lifting everything I was supposed to. Will increase weight on most exercises.

Shoulder:
Military: 80X8, 90X8
Standing lat Raises: 17.5X8, 20X8
Arnold Presses: 35X8, 40X8

Tris:
Close Grip Bench: 120X8, 140X8
French Press: 65X8, 75X8

Bis:
BB Curls: 60X8, 70X8
Hammers: 35X8

Sunday: (2-23)

Notes: Diet was okay. Didn't eat enough clean foods. Went all weekend without drinking any beer. Good for me. Can't say I'll be able to do that this coming weekend.

Monday: (2-24) Diet is right on today. I've lowered my cals a little to see if I can spark some weight loss. I'm making good gains in the gym, but can't see anything else. My measurements are still the same, and I haven't lost any weight.

-blu

blustring
02-25-2003, 08:11 AM
Tuesday: (2-25)

Notes: Yesterday's diet was perfect. Not one single cheat. Yesterday's workout was very intense.

Chest:
BB Bench Press: 135X10, 165X8, 175X8 (help on last rep)
Incline DB Press: 60X8, 65X5(failed), 60X4(to finish)
Dips: 2X8
Deadlift: 135X10, 165X8, 175X8
Bent Over Row: 100X8, 110X8
Close Grip Pulldowns: 110X8, 120X8
Shrugs: 165X10 (smith machine)

I guess I'm finally reaching where I need to be working.

-blu

blustring
02-26-2003, 06:56 AM
Wednesday (2-26)

Notes: Yesterday's diet was perfect. I'm getting pretty good at this diet thing. No workout yesterday. Will do my leg routine today. I'll post the results after my session.

-blu

blustring
02-27-2003, 07:59 AM
Thursday (2-27)

Notes: Diet was pretty good yesterday. I ate a big dinner, but it was still within my daily calorie allowance. Workout yesterday was awesome. I lifted everything I was supposed to, and will increase weight again next week.

Legs:
Squats: 150X8, 170X8
Hacks: 95X8, 145X8
Leg Curls: 110X8, 120X8
SLDL: 140X8, 160X8
Toe Raises: 270X10X4
Crunches: 4X10

My calf exercise was really great. When I finished my calves were burning like hell.

-blu

blustring
02-28-2003, 07:02 AM
Friday (2-28)

Notes: Diet was just okay yesterday. I had a bad carb craving about 9:00, and ended up eating some white corn chips and salsa. They were excellent. Still stayed under my BMR. Today workout is shoulder/bis/tris. I'm sure it will go well.

-blu

blustring
03-03-2003, 06:11 AM
Monday (3-3)

Notes: Workout Friday was right on. I reallly felt the burn in my biceps. Diet over the weekend was not good. Had a college buddy come into town, so I drank way to much. Back to the grind today.

Friday's Routine:
Military: 85X8, 95X8
DB Raises: 20X8, 22.5X8
Arnold Presses: 35X8, 40X8
Close Grip Bench: 135X8, 145X8
French Press: 65X8, 75X8
BB Curls: 65X8, 75X8
Hammers: 40X10 (started to lose form towards the end)

-blu

blustring
03-04-2003, 08:29 AM
Tuesday (3-4)

Notes: Diet was a little weak yesterday, but I felt good all day. I just didn't eat enough. Everything I did eat was clean though. My workout was great. I did assisted chins instead of pulldowns, and I think it worked so much better at exercising my back and biceps. I'm doing them from now on. I got my weight this week on bench too, so I'll be able to go up again next week. Went to the grocery last night and bought some tuna. I'm going to try to work it into my diet in the place of the soups. More protein, plus omega-3. Can't hurt.

Routine:
Bench: 135X10, 165X8, 175X8
Incline DB: 60X8, 65X8
Deadlift: 135X10, 170X8, 180X8
Bent Over Rows: 100X8, 110X8 (I realized I was doing these wrong, so I tried the proper technique and realized I can do a lot more weight.)
Smith Shrugs: 180X10
Assisted Chins: 2X8
Assisted Dips: 2X8


Good Workout
-blu

blustring
03-05-2003, 02:48 PM
Wednesday (3-5)

Notes: Diet yesterday was a little off. I did not go over my max calorie intake, but I was not as low as I wanted to be. I just got really hungry at about 9:00. Anyhow, diet has been good today. Meal times were a little off due to class and work, but I got all my food. I'm lifting legs today, so I'll update that as soon as I can.

Question: I'm not noticing much gains/losses on the scale, but I'm going up in weight every week at the gym. I know that I'm toning up because my muscles feel bigger, longer after lifting. Could my fat loss and muscle gain be cancelling out as far as my weight goes?

Off to the gym!

-blu

blustring
03-06-2003, 08:20 AM
Thursday (3-6)

Notes: Workout went pretty well yesterday. My left knee started hurting during my hack squats, but I lifted through it. I'm feeling great this week. Getting plenty of sleep, and my diet is awesome. I started taking a metabolite pill in the afternoons about an hour before my workout. I think they give me some energy in the gym, and keep me from getting too hungry at night.

Workout: Legs
Squats: 135X10, 165X8, 175X8
Hacks: 140X8, 150X8
Leg Curls: 110X8, 120X8
SLDL: 135X10, 150X8, 160X8
Calf Raises: 270X10X4
Crunches: 4X10

-blu

blustring
03-10-2003, 08:13 AM
Monday (3-10)

Notes: Weekend went pretty good. Diet was okay, didn't over do it. Friday's workout was great. It's posted below.

Military: 90X8, 100X8
DB Raises: 22.5X8, 25X8
Arnold Presses: 40X8, 45X8
Close Grip Bench: 145X8, 155X8
French Press: 60X8, 70X8
BB Curls: 70X8, 80X8
Hammers: 40X10
Finished all sets, will increase weight next week.

Today's is chest/back day. I'll post after my session.

-blu

blustring
03-11-2003, 10:50 AM
Tuesday (3-11)

Notes: Yesterday's diet was great. Got home from lifting and ate some leftover grilled steak. No carbs. It was nice to get plenty of protein for once. Yesterday's session was great.

Bench Press: 135X10, 170X8, 180X8 (had to have just a little help on last rep)
Incline DB Press: 65X8, 70X8 (once again, a little help on last rep)
Deadlift: 175X8, 185X8 (tough, but I finished them)
Bent Over Rows: 110X8, 120X8 (not too bad, will increase weight next week)
Smith Shrugs: 200X10 (okay, need to increase weight)
Assisted Dips: 50X8, 50X8 (tough set, will lower resistance next week)
Assisted Chins: 120X8, 110X8 (tough set, will lower resistance next week)
-overall great session. I can definitely tell I'm getting stronger. My clothes are fitting better, so I know that this is working. My diet has been really good for the past couple weeks.

-blu

blustring
03-12-2003, 06:57 AM
Wednesday (3-12)

Notes: Diet was decent yesterday. My wife invited our neighbors over for dinner, so I ate a little too much, but stayed under my max daily caloric intake. Yesterday was hectic, but I made it through. Today is leg day, and I'm looking forward to getting back in the gym. I'll post the results of my routine as soon as I'm finished.

-blu

blustring
03-13-2003, 09:26 AM
Thursday (3-13)

Notes: Yesterday's diet was great. Only ate good clean foods, and stuck to my plan to the T. Workout was good. Very intense, left the gym exhausted. Have to move shoulder day to today, because I'm leaving town tomorrow.

Legs:
Squat: 135X10, 175X8, 185X8
Hacks: 145X8, 155X8
Leg Curls: 60X10, 110X8, 120X8 (these were too hard, I have to reduce the weight next week)
SLDL: 150X8, 160X8
Calf Raises: 250X10X4 (pretty intense)
Abs: Decline Crunches 4X10 (these were very intense, I can feel my ab soreness today)

Great session

-blu

blustring
03-14-2003, 07:00 AM
Friday (3-14)

Notes: Diet was money yesterday. No problems at all. Workout went pretty good. Finished all but 1 exercise. I'll post my results.

Shoulders/Bis/Tris
Military: 95X8, 105X8
Lat Raises: 25X8, 27.5X8
Arnold Press: 45X8, 50X8 (failed on 2nd set after 6th rep)
Close Grip Bench Press: 150X8, 160X8
French Press: 70X8, 80X8
BB Curls: 75X8, 85X8 (these were really tough)
Hammers: 45X10 (these were very tough, I'll repeat these next week)

Overall good session. Was really tired afterwards.

-blu