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View Full Version : The English Teacher's journey for a "student body"



steveo
07-10-2007, 08:45 PM
Here I go once again, on the road to get in shape. Iíve been lifting for several years and I will admit that my work habit has depleted in the last few years. Well, that ends now. Sure things are easier when youíre single I paid rent on an apartment, I drove a beat up truck, and my only bills included cell, gym, and rent. Now that Iím married I have a house payment, two new car payments, utilities, cell, and plus the daily upkeep of a house. In addition, I went from a job where I clocked out and stayed out. Now that Iím teaching it, take work home with me every day. Then on top of all that, Iím completing my Masterís degree. The pressures of this new life required some life changes that affected my training. Not to say that I regret anything, but itís been an adjustment that has taken time.




Surgery Scar
http://img117.imageshack.us/img117/6130/ltsigningtoendofjune065lm5.jpg (http://imageshack.us)
http://img117.imageshack.us/img117/2682/ltsigningtoendofjune066qw3.jpg (http://imageshack.us)



Iíve been on a break since January due to shoulder surgery required repairing damages from years of lifting and manual labor. The strength on my right shoulder is minimal and half the battle will be gaining strength back on my shoulder. In addition, I have chronic back pain from Level I
spondlyothesis, scoliosis, wedged vertebrates from a previous fracture, and bulging disc with a tendency to slip. Over all Iím screwed up, but I plan to work through it as much as I can. I cannot squat, dead lift, run, pull, or jump. Iíve been very strict with these rules up to now, but as of now, I plan to run. Iíve bought a back brace, shoe insoles, ice packs, heating packs, Motrin, and a camel pack. Camel pack is important; where I live it, the daily highs are in the 110+ degrees.


Me before starting working out in mid June 6 months post surgery at 185lbs
http://img117.imageshack.us/img117/6103/ltsigningtoendofjune056me6.jpg (http://imageshack.us)

I started lifting a little less than a month ago, I weighted 185lbs, and I had minimal strength. My goal has been to eat, lift, eat, and sleep. Iíve been eating everything under the sun and my goal has been to gain size and strength. So far, strength is coming along, but Iím taking it easy on my shoulder, size has been satisfactory Iím up to 200lbs. Iíve been supplementing with ON whey protein, carbo-load, glutamine, Six Star Creatine, and Body Fortress NOS. Funny, but the Six Star and Body Fortress, which I bought at Wal-Mart for under $20 has worked better than the more expensive supplements Iíve tried in the past.
Tomorrow I will begin my running program and I will report how that goes. My goal is to get my cardio out side of my house and I have other options if that does not work. I will begin a slight cut and a full cut starting on Monday and supplement with NxLabs Methy Ripped. I have a source in here in California that will provide me with ephedrine, but itís pretty pricey so Iíll give this a shot and if not Iíll resort to some income adjustment to obtain the good stuff. I'll post current pictures hopefuly tomorrow.

Unholy
07-10-2007, 08:49 PM
Best of luck man! You look jacked in your avatar!

Isaac Wilkins
07-11-2007, 03:48 AM
Good luck, man. We haven't seen you around in quite a while.

steveo
07-11-2007, 09:18 AM
Best of luck man! You look jacked in your avatar!

Thanks, it would be nice to look like did in my avatar, but my doctors tell me I won't be able to bench over 300lbs anymore, but what do they know.

I weighted 175lbs @ 10% bf in my avatar. :cry: those were the days

steveo
07-11-2007, 09:19 AM
Good luck, man. We haven't seen you around in quite a while.

Thanks Borris, I've been very busy teaching and finishing my masters that I neglected my WBB family. Now it's time to :strong:

steveo
07-11-2007, 11:22 AM
Today I went for my first run in almost 8 years. First off, I am way out of shape. My back feels good. I had to stop a few times during my jog to catch my breath and puke. My back was not that big of a factor and although it hurt while I run it was shortness of breath take made me stop not my back. Part of me feels that it must be weak and after a few outings it should hurt anymore. Tomorrow I think I'll do cardio on the bike and rest my back. I don't want to over do it.
When I got home I worked out and it went very well I had a lot of intensity and energy. I did bicepts, tricept, and traps. On these smaller muscles I tend to super set my entire workout.
I'll stop taking the creatine because it tends to cause bloating and I can't deal with the extra water retention.
Today I weight in at 202lbs (:bang:)
http://img406.imageshack.us/img406/7415/dscn0454kj6.jpg (http://imageshack.us)

Updated picture:202lbs+ belly+love handles
http://img405.imageshack.us/img405/1855/dscn0465kl9.jpg (http://imageshack.us)

Shirt on: I still can't stand to post a picture of my fat gut
http://img406.imageshack.us/img406/299/dscn0463ib5.jpg (http://imageshack.us)

The trunks: Due to my back problem my legs have always been my weakness. (check out the sexy belly :mad: )
http://img405.imageshack.us/img405/1415/dscn0470dh5.jpg (http://imageshack.us)

steveo
07-11-2007, 11:33 AM
My Sanctuary and Motivational Board
http://img405.imageshack.us/img405/8594/dscn0450hi4.jpg (http://imageshack.us) http://img405.imageshack.us/img405/7599/dscn0449yb8.jpg (http://imageshack.us) http://img406.imageshack.us/img406/796/dscn0456vx8.jpg (http://imageshack.us)

My Torture Device
http://img405.imageshack.us/img405/570/dscn0451qg1.jpg (http://imageshack.us)

steveo
07-11-2007, 07:06 PM
My wife and I just found out we are having a baby girl!:clap:

http://img296.imageshack.us/img296/8582/babygirlvo8.jpg (http://imageshack.us)
http://img243.imageshack.us/img243/7048/babygirlsuckingthumbuo4.jpg (http://imageshack.us)

Noxon
07-11-2007, 07:18 PM
Woah, that's an abrupt change of journal pace! Haha, congratulations man!

All the more reason to get back in shape! Looks like you've got a good plan laid out and a good start on things here. Lookin' very thick in the shoulders bro. Best of luck as you embark on this leg of your journey.

Coke
07-12-2007, 06:14 AM
A new baby girl will be sweet...livin large I see and 'muscle memory' is doing much to get more size back.

steveo
07-12-2007, 12:14 PM
Thanks Noxon and Cocoa for the comments. My wife and I are very excited. The tough part now is deciding on a name. We narrowed it down to Maya, Gabriela, or Anabela. What do you think?

I'm posing my journal so that I can stay motivated and on top of my goals. Your comments and feedbacks serve as a great source motiation, keep them coming.

Today I weighted in at 198lbs, 4lbs lighter which is most likely water.
Today I woke up and my legs were sore and my back is tender (or sore, it's hard to tell). I decided to take it easy on my body and tortured myself on the bike for 60 minutes at a mid-high pace while watching "Saw". Since today would have been back and shoulers I decided to no push it and rest and eat. I don't want to push too far and end up not being able to train at all.

Precardio:
1xMethyl Ripped and Glutamine

Breakfast:
4 egg whites + 2 whole eggs
1/2 cup of oatmeal
1 Tblspn of Honey
4oz of OJ

Mid meal:
Two scoops of ON Whey (48 gm of Protein, 6 gm of Carb)
Two scoops of Carbo Plus (36 gm of Carbs)
1 Tblspn of Flaxseed Oil
1 Multi Vit.
2 cups of Water

I'll take another Methyl Ripped an hour later.

This is my meals as of right now.

Guido
07-12-2007, 01:27 PM
Your journal title is slightly disturbing... :p

J/K Looking pretty decent considering the long layoff, man. Oh, and congrats on the baby girl! Can't really go wrong with any of those names. I like them all.

Unholy
07-12-2007, 01:30 PM
I like Maya because it is not very common.

Guido
07-12-2007, 02:24 PM
I've seen Maya more than I've seen the other two. Maya the Bee, Maya Angelou...

BCorn
07-12-2007, 03:01 PM
good luck with the program....good efforts so far. congrats on the baby girl. I have a 4 year old boy and a 1 year old.....they keep me busy for sure. they are my life.

Noxon
07-12-2007, 06:12 PM
I have a god daughter named Maya, so maybe I'm a bit biased, but I think it's a beautiful name.

steveo
07-12-2007, 07:55 PM
Thanks for the feedback. Actually, my wife and I are leaning towards Maya. It's a great name that is not used much.

Guido: I like the idea of my daughter sharing her name with Maya Angelou. After all I am an English teacher so I'm biased. Plus, Angelou is a great person and role model.
And thanks for the kind words. I'm working hard and muscle momery is doing me good.

And I did think twice about my journal's title, but I figured it's a bodybuilding forum so why not use some word play. ;)
--------------------------------------------------------------------------

My back is actually starting to hurt and I think I might have hurt it when I went running yesterday. I spoke with my physical therapist and he was not happy that I had gone for a run. I made an appointment to see him in Tuesday and he asked me not to run until then :( I guess its back to the bike. My therapist plans to show me some low impact cardio using an inclining treadmill sounds fun (Iím being sarcastic). I will my back a couple of days rest and then Iíll go for some uphill jogging at a near by park. Iím hoping this might be less stress on my back.

Iíve tried other methods of cardio and they have not work well for me, which is why I am so set on running. Iíve tried an Elliptical Trainer, the movement was too awkward, and then it made my back hurt from the odd stance. Treadmill is the same thing as running, which I am told Iím not supposed to be doing. The stair master is great I love it, but those bastards are expensive and Iím not joining a gym just to get on the Step Master. I have my gym at home, the school where I teach gave me a key to their weight room, and Iím allowed to go in any time I want. Therefore, paying a gym fee is redundant. Iím basically restricted to my stationary recumbent bike, which is fine, but not the most exciting form of exercise.

The diet for the remainder of today has been ďeehhĒ. I did mention I was on a partial cut until Monday. My wife is pregnant and I eat what she eats, but we made a deal that starting Monday I will eat my own food. This week Iím helping her eat all perishable junk food so my wife doesnít have too much junk to make her fat. I have drunk a gallon of water so far so Iím not drinking my beers even though I can and I want to.

Tomorrow I plan for cardio and light weight training: Shoulders and easy legs. Since my back hurts now I will take it easy.

steveo
07-13-2007, 03:12 PM
Today I woke up to find a million of ant outside my house. Needless to say, there went my plans for my morning cardio. I went out and mowed my lawn short to scare out more ants and then I sprayed the hell out of them with extra commercial strenght bug spray. So much that ant problem. I poped a Ripped before I went out and I have to tell you I think I mowed my lawn in record time. I was sweating up a storm therefore I can actually say I did do cardio today.
It seems my strenght is coming back because when I would empty the mower's bag it felt lighter and I would lift in one arm as if it were empty. This is my one glimps of hope that things are moving nicely.

I spoke to my physical therapist today and he was pointing out the sxtra weight gain and i explain what I had been doing. He told me that although I have gained muscle and strenght I also gained fat. It turns out I ate and trained like would before my surgery at a higher motabolism. Well since I hadn't worked out in six month my motabolism was slower and could not keep up with my extra calorie intake. Ha...makes sense, why did I think of that before.

My diet is off today, my wife and I are going out to celebrate discovering our baby's sex. So we will be going to so some fancy Italian place with 1,000+ calorie garlic bread :redface: . It's a good thing my full diet doesn't begin until Monday.

Can'tstopnow
07-13-2007, 03:39 PM
Congrats on the little girl. Very solid base to build on, best of luck. We all know it isn't luck.:thumbup:

steveo
07-15-2007, 03:16 AM
Itís one in the morning and I canít sleep. I feel restless and my mind wonít stop wandering. I seek answers for several ideas that I cannot answer, at least not at this moment. I feel the need to do what I know best and until I do this restlessness will not fade. I may not have a strong gift, but, ****, itís what I do best. Better than all the bull****, that I say controls my life: lifting, dieting, studying, working, living on this cumbersome society that has my number as a minority.

I sit here now doing the only thing that ever eases my mind and that is write. Of all the mediocre challenges that have confronted my life, writing has challenged me beyond my physical body. Hell, I donít nave be the best at it as long as I am sincere, that is all that matter. Langston Hughes once wrote ďAnd let that page come out of you--/ Then, it will be true.Ē This is coming out of me therefore it is true, right? If it makes sense to you then it was meant for you to read, but it doesnít, Iím sorry for wasting your time. I refuse to edit my work, unclean as it may be and as rough as it may flow, it is raw and we never edit out thoughts and ideas, so why must we worry about how we sound in writing. We donít care how we sound in our mind because we are free from judgment. Well, I write the same. What leads me here today and am I restless tonight? This started yesterday:

For six-seven years I worked for Costco, I made many great friends, and as much as I hated working there, but in time it became a second home to me. I find spending hours, and myself walking in walking from aisle to aisle talking with every other employee catching up on lives and sharing the recent rumor. I worked in every department during my time there and I know every person in the place. This doesnít mean I like every one, but never the less I know everyone. Yesterday I go in to drop of some medication prescriptions and I walk around as I wait and speak with some of the old co-workers. As I stood there catching up with Ruben he asks:
ďYou remember Gina, right?Ē
ďOh yeah, whatís up with that nut?Ē
ďShe hung herself yesterday,Ē I stood there bitten my tongue in shock, ďshe committed suicide.Ē
Well, I didnít know whether to feel like the biggest dick on the planet or simple as how expecting to know my comment ďnutĒ had to do with it. Gina was a girl a little other than me she was tall and very skinny. I remember as almost being attractive, except for the fact that she was too thin and had high penciled in high eyebrows. She had been working there for five year when I came into the company. We worked in the same department at some point and she was well liked by management, but most the women in the store wore two faces around her. They smiled around her and talked behind her back. Why? I have no idea. Either something old or a girl thing. I had also heard stories of her sleeping with several of the men in the store maybe that was a reason. Well she was married and had three kids and when she worked in the office, she had pictures of husband and children looking happy and all that ****. At some point, she was promoted to supervisor and she became my supervisor while I was a cashier. She was the type of person who let power go to her head and she felt the need to test her power. I am the type of person who does not take **** from anyone and that includes employers. I am your typical perfect union leader, I am not afraid to point out to management is doing wrong and I write letters and make phone calls to regional offices. Therefore, right away, we were destined to but heads and we did. I one point we got into an intense argument about her disapproval of my speedy checking. She felt that I was going to make a mistake at the pace I was working, well, I had been a cashier for over a year, and I had never been audited, so I made I known. One thing leads to another and we end up in the store managerís office having a ďtalkĒ. It turns out I was not the only one who had issues with her and they point that I should not be so out spoken. After a few weeks, she is moved to another department. After that, we never talked to each other. We see one another walking by, but we never acknowledge each other.

Time goes by and I hear about her divorce and little while later she is gone on medical leave. It turns out she had a nervous breakdown and was given time off. She was gone for about 6-8 months and she finally returns. She had gained weight from taking anti-depressants for her depression that none of use knew she suffered from. Well, the extra weight on her filled her in nicely even though she had some skin folding over her pants. The men in the store actually checked her out and I had to admit that she looked healthy and attractive. I remember saying ďhelloĒ to her when she came back and the tension between was not completely gone, but we still would truly talk. It wasnít long before she lost the weight and returned to her sickly figure. I remember thinking that the rapid weight loss seemed unhealthy. Itís not as if she had any muscle, you were able to see her collarbone. I didnít think much about it.

Time went by and **** goes down hill. New management changes make the working environment a living hell and of course, I make my dissatisfaction known. By this time I was working in Majors, which is the electronics department, I was one of two employees who had endless knowledge that made us perfect for the job. I knew I would be tough to replace so I bargained a lot fighting for better shifts, duties, and eliminating peon responsibilities. I had a BA in English I was working my way through my MA, but got to the point that I got sick and decided to make career change. I quit and got a teaching job. The work was tougher, but the pay was rewarding. I worked at Costco for almost seven years and I loved the people and I miss them, but ****, I hated the bull****. I go back to shop and catch up with the people. Management is actually bearable now that I donít have to deal with them and there are some, which I refuse to speak to. Yesterday it should have been the same thing. There shouldnít have been any surprises or twist in the plot. I heard she had another nervous break down and took more time off. When she came back, she was behaving strange and was sent for a drug test and it came back positive. She was let go. A week later, she lost custody of her children and a week later she was found hung in her bedroom.

Gina, what were your skeletons, what did you hide in your closet? Life is tough I know that very well. I had it tough and I understand challenges, but why? Iím up tonight with thoughts running circles in my mind. Is it guilt over the negatively that I had towards you for so many years? Is it sadness for your children, who will grow old with out their mom? Did I mean to call you a ďnut?Ē Is that it, why was I such an *******? Itís who I am and Iíll always beÖthe *******, **** talker, pessimist, outspoken, the angry poet, and the liberal writer. Iíve written this way as long as I have known it has gotten me published and recognized. Itís the screenplay of my life. Gina, we are the same your weakness was pride and my weakness is the same (stubbornness). You poor troubled soul. My stubborn mind refuses to believe in it, but I hope you get in.

steveo
07-15-2007, 01:27 PM
Tomorrow is the big day and It seems I have gotten rid of possible junk food. I ate the last donut last night.

Ah my last taste of freedom:
http://img514.imageshack.us/img514/1803/photo071407004dc8.jpg (http://imageshack.us)

Tomorrow I will perform Cardio on the stationary bike and do chest and shoulders. I will see my physical therapist on Tuesday and we will discuss the possiblity of using a mountain bike for cardio. I'm looking forwards to going for bike rides. I live a block away from the open country and I that would be fun cardio. God I hope I can ride a bike with my bad back.

Coke
07-16-2007, 06:13 AM
Biking is the way to go for now with the cardio...you like writing and you do it well I might add - ;)

steveo
07-16-2007, 07:16 PM
Today's stats:

202.5lbs

Chest: 43"
Waist: 40":(
Left/Right Bicept: 17"
Left/Right Forearms: 13.5

Right Tigh: 26.5"
Left Tigh: 26"
Right/Left Calves: 15.5"


Cardio: 45min on Bike

Weight Training: Shoulders & Traps

Although I weight in at 202lbs later on I weight 204lbs and this is after a gallon of water and four meals. I usually fluctuate around 5-10 pounds during the day. So I'm guessing that I am holding a lot of water and I should be flushing soon.

Consider this my Before Picture:
http://img236.imageshack.us/img236/5192/photo071607002fq4.jpg (http://imageshack.us)

Noxon
07-16-2007, 07:26 PM
My cardio choices were limited too due to a knee injury -- the bike did me good. It's also really nice to get out and enjoy some scenery. It beats the hell out of the drudgery of indoor cardio!

steveo
07-17-2007, 11:02 AM
Today I weight in at 197.5lbs (-5lbs) water most likely

I did cardio on the stationary bike for 45 minutes and then I had to go to physical therapy for my neck and back. I will consider that my weight training for today besides I need to work on my Master Thesis today. As long as I stick to my diet I will stay on track and I will.

I need to scrape up some money to buy a mountain bike so I can get out of the house for cardio. My therapist said I can bike so I've started scaping up whatever money I can.

This is my goal:
http://img513.imageshack.us/img513/1818/r5012s7glbrocketbluks6.jpg (http://imageshack.us)

It's a Schwinn Rocket with full suspension, it'll set me back about $300-$400 but I figure the full suspension will be good on my back and neck. I if I can't come up with the money I might have to resort to one of these here:

http://img510.imageshack.us/img510/2201/sununichrome06flk8.jpg (http://imageshack.us)

Coke
07-17-2007, 11:09 AM
That bike is sweet and costly but worth it, especially in your case...props on the improvements since that pic.

steveo
07-17-2007, 01:37 PM
Thank, Cocoa, for the props.
Yesterday was my first day on my diet and it went great until about 8:00pm when I got a sweet tooth craving. Man, it was bad, I felt like a crack head. I had a handful of grapes and it calmed my cravings. I went to the market and bought some sugar-free Jello for the cravings. Their only 10 calories and carbs, this should be good. I would have bought the suger-free pudding, but the serving size had 60 calories and I figured I'd get some later when I've made some progress.

I went to Costco and bought a bike, it's not the one I planned for, but it was under $300 with a full suspension and disc brakes, it should work fine. I test it out tomorrow morning.

http://img339.imageshack.us/img339/7667/194516llkn2.jpg (http://imageshack.us)

Unholy
07-17-2007, 01:45 PM
That is a nice bike, the most important thing to look at on a bike IMO are the gears. ****ty gears that will creak, pop, and get jammed ruin an otherwise good bike. The one you picked looks sweet though. I wish I had a bike.

fleep
07-17-2007, 01:59 PM
ahhh man i was hopin u would get the unicycle lol

steveo
07-18-2007, 10:33 AM
Today's weight:
195.5lbs (-7llbs)

Today I went out on my first bike ride. I've never had a mountain bike before so shifting gears is new to me. I'm not sure what gear I should be on. I would ride on 1st year since it required more rotations and when I would get tired I would shift to 2nd gear. I'm not sure what the 1-8 shifts do. The chain got tangled on me once, but I think that must have been because the combination between 1-3 &1-8 were mismatched.

I am out of shape. I was out for about thirty minutes when I had to stop to catch my breath and I almost yacked on someones lawn, but I held it back. I continued for about ten more minuted and slowly and tirely peddeled home. When I was done I was tired! My legs were shot and my body was weak. I had planned on weight training as soon as I got home, but damn I was wiped out! Since I'm tring to loose weight I find it more important to focus on my diet and cardio. Tomorrow I will do light cardio so I can work out.

I had to force feed my first meal since I was so wiped out and sick.

fleep
07-18-2007, 01:41 PM
lift before cardio unless u have plenty of time between cardio and lifting i.e. morning cardio and afternoon lift. ur energy levels while lifting will be a lot higher and u use up ur glycogen stores while lifting so ur body is more likely to use fat stores during your cardio.

Noxon
07-18-2007, 06:02 PM
Aye, and those fat stores are mobilized by heavy lifting, making them that much more likely to be used as an energy source. If fat loss is your goal, doing cardio after lifting is a good way to go. Don't worry about doing tons and tons of cardio... A solid effort for 15 to 20 minutes should be plenty assuming your diet is in check, and this combo of lifting and "smart cardio" will help you retain as much lean mass as possible while you are dieting down.

-7 lbs is some very good progress man, great work!

steveo
07-18-2007, 06:36 PM
Thanks for the feedback I was considering doing cardio after weights, but I wanted to get my post workout shakes sooner, but I still have a 45-60 min window. I will do that tomorrow. I was looking over my old journal and I realized that I was lifting before cardio.

Does anyone know how to shift gears on a mountain bike?

fleep
07-18-2007, 06:58 PM
many people recommend: lift, shake, cardio, food

steveo
07-18-2007, 07:02 PM
I predict: Lift> Shake> Cardio> Puke>Food

I'll play it by ear.

Noxon
07-18-2007, 07:07 PM
There's not much to shifting bro. Some basic guidelines...

- Your primary drive gears are the larger sprockets by the pedals. They are typically shifted with the left-hand shifter.
- Your secondary drive gears are the smaller sprockets on the rear axle. They are typically shifted with the right-hand shifter.
- Always pedal forward with swift, strong and consistent strokes when shifting gears.
- Always try to shift while your chain is still taut. This ties into the above. In other words, learn to anticipate your shifts and make them before you are pedaling way outside of your desired range and before you completely lose pedaling resistance.
- Unless your shifter is specifically designed for it, you probably can't shift more than one gear at a time. Wait for the selected gear to fully engage before shifting again. Some bikes are able to shift up or down by two gears at a time. This depends on your bike, and it's something you can toy with.
- Generally, try to use your primary drive gears in such a manner that you are consistently in the middle of your secondary drive gear ranges. This allows you the most flexibility in quick-shifting, and also provides the least amount of lateral pull on the chain, which can cause binding, nasty noises, derailing, etc.
- Avoid being on opposite ends of the gear ranges between primary and secondary. Ties into the above. In other words, don't be in Primary 1 and Secondary 8, as this means your chain is stretched horizontally and being pulled side to side. This is a good way to bind up or break a chain.

Uhh, that's all I can come up with. Happy trails!

fleep
07-18-2007, 07:12 PM
I predict: Lift> Shake> Cardio> Puke>Food

I'll play it by ear.

LOL get that shake in no matter what! it's crucial

steveo
07-19-2007, 10:02 AM
There's not much to shifting bro. Some basic guidelines...

- Your primary drive gears are the larger sprockets by the pedals. They are typically shifted with the left-hand shifter.
- Your secondary drive gears are the smaller sprockets on the rear axle. They are typically shifted with the right-hand shifter.
- Always pedal forward with swift, strong and consistent strokes when shifting gears.
- Always try to shift while your chain is still taut. This ties into the above. In other words, learn to anticipate your shifts and make them before you are pedaling way outside of your desired range and before you completely lose pedaling resistance.
- Unless your shifter is specifically designed for it, you probably can't shift more than one gear at a time. Wait for the selected gear to fully engage before shifting again. Some bikes are able to shift up or down by two gears at a time. This depends on your bike, and it's something you can toy with.
- Generally, try to use your primary drive gears in such a manner that you are consistently in the middle of your secondary drive gear ranges. This allows you the most flexibility in quick-shifting, and also provides the least amount of lateral pull on the chain, which can cause binding, nasty noises, derailing, etc.
- Avoid being on opposite ends of the gear ranges between primary and secondary. Ties into the above. In other words, don't be in Primary 1 and Secondary 8, as this means your chain is stretched horizontally and being pulled side to side. This is a good way to bind up or break a chain.

Uhh, that's all I can come up with. Happy trails!

Thanks for the info. This explains why the chain came off yesterday I must have been on Primary 1 and Secondary 8:windup:

steveo
07-19-2007, 10:19 AM
Today's weight: 194lbs (-8.5lbs)

Today I woke and took some Nos and Ripped, and I worked out on light chest and trys'. I then went out for a quick 20 on the bike. Today sucks, I've been lacking sleep and I haven't had much energy. Today I'm very tired and I think I'll sleep in tomorrow and do cardio inside. It gets so freaking out during the day and afternoon that it's nearly impossible to go outside. I mean 110+ degrees with no breeze. I live in a freaken desert, that's why people stay inside and drink beer all day. hmmm...beer :drool:

This is what my diet has been looking like:

Meal #1:
ON protein (2 scoops) 50gm protein
Carb (1 scoop) 24 protein
Flax seed oil
Glutamine

Meal #2
4 eggs (3 whites + 1 whole)
1/2 cup pf oatmeal
Multi vitamin

Meal #3
Can of Tuna
2 slices of WW bread
lettuce
fruit

Meal #4
Same as Meal #1 (but 1/2 scoop of Carbs)

Meal #5
Chicken Breast (or Halibut)
1/2 cup of rice (Potato)
Green Beans

Meal #6
(Depending on my protein intake for the day)
ON protein shake (no Carb)
or
fruit

I drink 1.5 gallons of water a day. I've cut all red meat and dairy. Dairy tends to make me bloaded so I want to avoid all together. I'm not planning on a cheat day this week, but I'm starting to consider it because I feel I might go crazy. I'm thinking maybe on meal on Saturday just to get some extra carbs and juice in my muscles.

I am ashamed to admit that I had a moment of weakness yesterday and I drank about 4oz of OJ. The good thing is that it didn't taste as good as it looked.

steveo
07-19-2007, 10:24 AM
Monday is going to be fun. I'm to a signing of some San Diego Chargers (Luis Castillo, Kris Dielman, Kassim Osgood, and a player TBA). More items for my Charger wall.

This is my most priced Possession :
Authographed Football by Antonio Gates and L.T.
http://img127.imageshack.us/img127/6035/dscn0364ftkp9.jpg (http://imageshack.us)

steveo
07-24-2007, 01:43 PM
wow, I had a horrible weekend. My had a cheat day and it was all down hill from there. I'm at 196lbs.
Today i worked out at the gym at work with my brother. We di chest ans shoulders. It was a good work out since i was working out with my brother he motivated me do heavier compound movements. I'll do cardio later today and tomorrow I'll focus on cardio twice a day.

My wife got on case today about loosing weight. I know she is only trying to help, but I need to get my **** together. I need to get serious about this.

North
07-24-2007, 02:02 PM
Don't worry about it, sometimes you need to splurge to keep the sanity

steveo
07-26-2007, 10:37 AM
I am feeling sore today. yesterday my brother and I went to my work gym and did back and bi. we did BB rows, T bar rows and rack pulls. I am so sore my brother is very intense and motivates me.

My diet has loosen up a bit, but it's still going well. I've started eating dairy because I need a quick and simple mid meal and cottage cheese is easy. I'm still avoiding red meat.

I need to do cardio today, but I feel tired I'll wait a few hours and maybe I'll snap out of it and jump on the bike.

My mountain bike's secondary gears are not shifting. its stuck on the small wheel. Does anyone know how to adjust it. I've pulled and tighten the wire, but now it won't shift up. I need to figure out this bike. Any good websites that explain this stuff in detail?

Coke
07-26-2007, 12:36 PM
Man, get to the shop and let them break it down to you and simplify things with that bike.

Keep bro around, we could all use an intense and motivating partner like him.

steveo
07-26-2007, 01:37 PM
Thanks cocoa.
My brother have the same family genes. But he is still young enough were he has an insane motabolism,plus, he own a coffee shop and the extra buzz must help to. I've been a bit stress with my diet, training, and Master's program; you can see it in my horrible typos. I've started taking my ADHD mecidication today and I feel more alert, plus people buy my medication on the black market for weight loss. I hope it doesn't mess around with my Ripped.

Today I did 40 minutes of bike cardio and hit my tris quick and hard for about 15 minutes. I got a quick boost of energy, good. I'm floating around 195lbs, but I feel good, not bloated or fat. I actually feel leaner even though the scale may not show it. I know, I've come not relay on the scale because it doesn't weight LBM, but it's nice to see a tip on the scale. That's okay as long as I feel good, right.

steveo
07-27-2007, 01:00 AM
http://img527.imageshack.us/img527/473/youme2hs5.jpg (http://imageshack.us)

Can'tstopnow
07-27-2007, 03:38 PM
Damn, I am going to Cosco to get me a bike. Hell of a deal. Like the mindset in here.

Noxon
07-28-2007, 01:12 PM
I wish I had a little brother around to kick my ass in the gym. haha

Don't worry about your weight jumping up around cheat meals... It's all water weight from the carb uptake.

Keep at it man, nice work in here.

steveo
07-28-2007, 03:33 PM
Thanks for the kind words. I've been feeling great and the cardio is going awesome. I went to talk to my supplement supplier and he has this stuff called "Ripped Tabs" and I'm considering trying it. He's going to give them to me for a great price in trade for some bootleg movie ;)

steveo
07-29-2007, 06:00 PM
It turns out I don't fit into a Large anymore. I always wore my shirts a little snug, because I hate wearing baggy close, but not this is bad. It's on to XL.

http://img171.imageshack.us/img171/8601/photo072907002pu1.jpg (http://imageshack.us)

Coke
07-30-2007, 05:42 AM
Seems like you would have been out of XLs way before now...arms are looking nice with the peak and all.

steveo
07-30-2007, 11:43 AM
Thank Cocoa, my arm looked small in that last picture. Sure don't look like 17"

Today, after refeed I weight 195lbs

My brother and I did chest and bis.
Chest workout was good. I'm gaining some strenght back and I was able to press 205lbsx5, which is sad because that use to be my warm-up. I press 80lbs DB for reps on the incline. We did quick bicept about two+super sets, but it was good. I'm going to focus on my primary muscles more and less on my smaller muscles. Something like this.
Workout:
1: Chest (80%) Bicept (20%)
2 Back (80%) Tris (20%)
3 Legs (80%) Calves (20%)
4 Shoulders (80%) Traps (20%)

Cardio was fun today. My brother and went out to the football field and tossed a football around. It took a lot of me running routes, catching punts, kicking, throwing (not to mention the throwing is good rehab for my shoulder) i came home tossed an ice pack on my shoulder and had a shake.

On Wednesday, my wife and I are taking my mother-in-law to the airport in San Diego and although I cheated on Saturday I cannot go to San Diego and not stop at a brewery. I figure I keep my diet extra tight these next two days and I should be fine stopping at Karl Strauss Brewery. I love that place and it's not everyday that I get to go to San Diego and there is not place in my town where you can buy and enjoy flesh brewed craft beer. I'm a sucker for bitter IPAs ;)

Coke
07-31-2007, 05:56 AM
Brewery deal in San Diego sounds super, hear that is a beautiful townÖgreat stuff you guys out on the field.

steveo
07-31-2007, 02:00 PM
Thanks Cocoa, I'm looking forward fo San Diego. IMO, San Diego is one of the most beautiful cities I've ever seen. Plus, the women are all in great shape, rarely, do you see an over weight person. Very fit town.




Today I weight in at 192lbs.
My brother and I had a good day of back and tris.
I've been focusing on going a bit heavier and today I push hard.
Todau I pulled 315lbs for reps. My brother was able to pull it once, which for him is great because he does lift heavy. I know its a rack pull, but I can't dead lift because of my back so this is the best I'll be able to do.

http://i109.photobucket.com/albums/n66/schango/Photo_073107_003.jpg

My Brother Warming up
http://i109.photobucket.com/albums/n66/schango/Photo_073107_001.jpg

Me: Still a Fatty
http://i109.photobucket.com/albums/n66/schango/Photo_073007_001.jpg

steveo
08-01-2007, 02:06 AM
Pregnant women! I'm not sure if it's the pregnancy, but my wife is driving me nuts!:confused:
Today she went nuts because I spent $10 on spray paint to fix up my nieces computer that've been working on. I figured hey why not paint the computer pink. My nieces love pink and what the heck I'll even design a butterfly on the side. Sound expensive? nope only $10 for paint and I would print out a butterfly sticker as a stencel. Well, my wife went nuts on me about that and did not speak to me for the rest of the night. She went to bed without speaking to me. :confused: WTF?! It was $10 out of my personal account! Please let this child be born now!

Coke
08-01-2007, 05:56 AM
Those are some nice shots...you and bro are doing it to it.

steveo
08-06-2007, 01:38 PM
Okay, I had a ****ty weekend and my workout payed for it today. I shoulder was hurting, my back was aching, and my left bicept was cramping up, but I pushed through it.

I got chest and bicepts done today and the energy level was low, but I gots it done.

I started taking "Ripped Tabs" and I got some pretty nice pumps. Hope its the stuff working b/c I liked it a lot.

http://i109.photobucket.com/albums/n66/schango/Photo_072707_003.jpg
Kris Dielman ( check out my double chin, that's long gone now)
http://i109.photobucket.com/albums/n66/schango/DSCN0503.jpg
Kassim Osgood ( I went to college with this guy. Truly a nice guy)
http://i109.photobucket.com/albums/n66/schango/DSCN0505.jpg
Stargazer IPA:drooling:
http://i109.photobucket.com/albums/n66/schango/Photo_080107_002.jpg

steveo
08-07-2007, 03:47 PM
Today was a good day. My back still hurt, but I worked through it.
We hit shoulders and tris.

It was a great workout. I was tired as hell after the workout.

Today is the second day of on Ripped Tabs and I have to admit that the pumps are great. I've been taking some fat burners in the middle of the day. I figure better finish it.

I took my bike into the shop to get the gear worked on. I'm hoping I can ride my bike to the weight room which is about 2 miles away through a country road.

steveo
08-09-2007, 04:50 PM
I'm still hoovering around 191'ish.lbs.

Today my brother and I had a great work out. we kept it light on legs because it's been a while since I've gone heavy and it's a while since my brother had done any legs at all. We jumped on hip sledge about 200lbs few sets all to failure. We slipped into quick calves with the same weight and to failure. We then jumped on the leg lift machine and kept it light again to failure. Finally, we finished off with four sets of stiff leg deadlifts with a 2" lift.

Good day, we plan to use our legs this weekend so we took it easier and let the soreness take it's course and we'll hit it harder next week.

After the work out I came home, took a shake, and went back outside to build a garden shed. I bought a steel shed to clean out my garage and move my weights in there so I can fix up the extra bedroom for the baby. That shed was a b1tch to put together. The manual suggest for two people to do it, but what the hell, I'm a man, I can do it by myself. Jeez! that thing was a mission I was out there six hours in the burning hot sun 108 degrees no breeze, clouds, or shade.
http://www.weather.com/weather/local/92251?lswe=92251&lwsa=WeatherLocalUndeclared&from=whatwhere
I drank over a gallon of water and didn't have to pee once. Well the point is that I did not finish and I plan to finish it tomorrow. My drill ran out of charge and the sun was making the shed too danm hot to touch. All I have left is the roof and the door.

Tomorrow I will get up early eat a big breakfast with plenty of carbs, mix some water with gatorade, and carbo load, and take some protein bars out with me. I will have to finish the shed start cleaning and emptying out the garage. I have a long day tomorrow and luckly I move around fast enough that I can consider this a cardio workout, hell, I sweat enough to detox crap from last year.

The Ripped Tabs are working great. Although, I may not be dropping weight fast, but I am get harder and more define. I've noticed that it does give me mood swings, but not enough to make me stop. I will just have to keep an eye on that and play it by ear.

Noxon
08-16-2007, 08:22 PM
Nice work in here Steve... Been a while since the last update, so hopefully the searing shed is all taken care of by now.

One comment, and don't take this the wrong way, but if you are on a cut it is generally best to not work your muscles to failure since it is a lot harder for them to recover. You might end up losing more muscle by working to failure than you would by doing more conservative sets.

steveo
08-20-2007, 12:51 AM
I suck

steveo
08-20-2007, 12:56 AM
I cut has become lame. I've put on some good size and my chest has began to puff out more like before, but I weight has not shifted, which is no biggie since it's my BMI that counts.

I've always worked my muscles to failure with rather great results. Actually, I know no other way. I've done set for reps before, but I never got much results from it.

My strenght has increased in everything, except for bench press. I'm stuck on that and no matter how much I push myself I get get stronger, but my dumbbell press has increased a lot. Hell week has started for football at my work and students are starting to run into me with several double takes. They seem to be impressed by my gain in thickness more than anything, which is good, but I would like to shrink my waist a bit more.

Coke
08-20-2007, 01:29 AM
Getting double takes sound super, been putting the work in and it shows...this is just for starters bro.

steveo
08-24-2007, 11:47 PM
I'm holding at 195lbs. I feel thicker, stronger, and thighter. Although I am not going down in weight my waist is smaller and my face is slimmer. I feel great and my close fits better and my sleeves are tighter. I post pix soon.

aormz
02-24-2009, 11:52 PM
Way to rock bro! Just wondering tho, What was your starting weight? Where are you at now? ALso how tall are you?

Painzer
02-25-2009, 10:32 AM
This thread is 1.5 years old, and the OP hasn't logged on in about 8 months. Sorry to say.