Page 3 of 16 FirstFirst 1234513 ... LastLast
Results 51 to 75 of 379

Thread: It's time to get some size - Exnor's diary

  1. #51
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Monday 29/12/03

    Sleep: ~7 hours

    I did not sleep very well this night, I imagine I got less than 7 hours.

    • Workout:

      I travelled all the way to the gym directly from work (takes an hour) and saw the gym doors were shut. It was closed. I was rather annoyed as I can't recall them saying that they would be shut on this date. I went directly home and did some alternatives.

      I did not weigh in as the gym was closed!

      Goal is 74kg at roughly my current bodyfat (~12%) by New Year.

      Monday - Chest/Tris

      As I was at home, intead of my usual workout I performed some isometric and stretch exercises. It is a personal goal of mine to achieve perfect posture, and muscle balance is essential for this. Isometrics and stretching helps strengthen weak muscles and stretch those that are overly tense.

      To warmup I did some pushups and bench press.

      Pushups: 25
      Barbell Flat Bench Press: 20x45kg, 15x45 (very slow and controlled)
      Barbell Incline Shoulder Raise: 20x30, 10x30

      Wall Lat Stretch
      Wall Shoulder Girdle Stretch
      Doorway Modified Chest Stretch
      Seated Bent-over Lower Back Stretch


      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:

      Food:
      Meal1: Bowl of Kellogs Special K (250)
      Meal2: 150g sardines, 6 Oat Cakes (400)
      Meal3: Large pre-made Lasagna, 1 Bio Yogurt (600)
      Meal4: Large Brown roll w/natty PB, chomp bar (cheat - xmas chocolate) (400)
      Meal5: Protien Shake (500)
      Meal6: 1.5 Chicken Breasts, 2 Naan Breads, 1 large slice fresh WW bread (450)

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), 1x100mg Minocin MR, 2xAcidphillous Plus.

      Est Cals: ~3050

    • Blah:

      I returned home from my parents house last night. I took some measurements after aquiring a tape measure from a Christmas cracker.

      All measurements taken flexed.

      Height: 5'11"
      Weight: (from last week) 162lb / 73.6kg
      Bodyfat (est): 12-13%
      Wrists: 6.7"
      Waist: 31"
      Chest: 40" (deep breath)
      Arms: 13"
      Ankles: 8.8"
      Quads: 22"
      Calves: 16"

      I am surprised by my chest measurement, I believe my lats account for the majority of it. My arm is what I expected, along with my waist. I shall compare these measurements against a new set in 2-3 months time.

      I have an idea in order to make my journal entries slightly easier. It involves me creating a PHP script that generates the BB code which I can paste in. This will make my life very much easier and enable me to convert my lifts currently measured in kilos into pounds, which I believe most people on this board are familar with.

      My laptop was due to be bought today, but yet again, there is a set back. Steves boss does not want to order anything until next Monday (the new year) for some reason. If it delays any further than this then I shall purchase a laptop elsewhere.
    Last edited by Exnor; 12-30-2003 at 01:57 PM.

  2. #52
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    Quote Originally Posted by Exnor
    I have an idea in order to make my journal entries slightly easier. It involves me creating a PHP script that generates the BB code which I can paste in. This will make my life very much easier and enable me to convert my lifts currently measured in kilos into pounds, which I believe most people on this board are familar with.
    I think this type of script would be helpful. I find it awkward to read journal entries with metric weights and measurements. I sometimes use a calculator to covert units.

    I had to look up the definition of "Christmas cracker." This tradition is not common in the United States.

    Steve's boss may be waiting until the New Year for tax reasons. When making large purchases/sales/payments, waiting a few days for the new year can make a large difference.

  3. #53
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Quote Originally Posted by aka23
    I think this type of script would be helpful. I find it awkward to read journal entries with metric weights and measurements. I sometimes use a calculator to covert units.
    If it proves to be a success, I shall make it configurable to user preferences and can make it available for download.


    I had to look up the definition of "Christmas cracker." This tradition is not common in the United States.
    Ah, thats surprising, I thought it was. Do you have anything remotely similar in the US?


    Steve's boss may be waiting until the New Year for tax reasons. When making large purchases/sales/payments, waiting a few days for the new year can make a large difference.
    Yes, I think you could be right about that, although as I understand it the tax year starts on April 1st. However, i believe there must be some correlation between the new year and reduced prices as many companies selling products have January Sales.

    Next Monday I will do some browsing and comparing of laptops to see if I can get an equivalent spec machine for a cheaper price anywhere else. This is doubtful as I will purchase the laptop from Steve tax-free, reducing the price by approx. 26%.
    Last edited by Exnor; 12-29-2003 at 11:01 AM.

  4. #54
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    Quote Originally Posted by Exnor
    Ah, thats surprising, I thought it was. Do you have anything remotely similar in the US?.
    The closest thing I can think of is Christmas stockings. Both stockings and crackers often contain inexpensive toys and trinkets.

  5. #55
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Sleep: 8.5 hours

    I slept very well this night, unlike the previous night.

    • Workout:

      Tuesday - Abs

      Seated Bent-over Lower Back Stretch: 3x40 secs
      Lunge Stretch: 3x40secs
      Crunch (on a bench as illustrated): 20xBW, 15xBW, 20xBW

    • Diet:

      Food:
      Meal1: Bowl of musli (200)
      Meal2: 150g sardines, 5 oatcakes. (400)
      Meal3: 1.5 Lean Chicken Breasts, 200g brown rice, plain salad, Bio Yogurt (500)
      Meal4: Fresh Brown WW Roll w/Natty PB, 2 chocolate bars (cheat) (500)
      Meal5: Protein Shake (500)
      Meal6: 6 Eggs (1 yolk, 5 whites), 2 slices plain WW toast (~50g), 1 Satsuma, 1 Garibaldi (700)

      Est Cals: ~3176

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 1xAcidophilus Plus, 1x100mg Minocin MR, 2xActimel (176).

    • Blah:

      I have DOMS in my Serratus Anterior, lower traps and slight DOMs in my chest and shoulders.

      I believe my gym will be closed today until Saturday, meaning I will have to do the majority of my lifting at home. I think I shall do isometrics and stretching with some basic light weight lifting.

      Wednesdays workout will be rescheduled to Thursday as I will go to a friends house directly after work to celebrate New Year. As usual, I will not drink an excessive amount of alcohol, and try to drink water whenever possible. I'm not entirely sure of the sleeping arragements for this night.
    Last edited by Exnor; 12-30-2003 at 05:23 PM.

  6. #56
    Mostly healed up! PizDoff's Avatar
    Join Date
    Sep 2003
    Location
    TO, Canada
    Posts
    2,864
    Good luck with YOUR gains.

    Can you post the script somewhere?

  7. #57
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Quote Originally Posted by PizDoff
    Good luck with YOUR gains.

    Can you post the script somewhere?
    Thanks.

    I first have to create the script. I will ideally create the script in PHP, but I am quite limited by time at the moment. If I get the laptop on Monday I will be able to spend some time during my lunch hours on it.

    If the script is a success (I shall test it on this journal) I will make it available for download, or host the script on a website with custom user prefs available. I'll make a note to let you know when im done.

  8. #58
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Thursday 01/01/04

    Sleep: 7 hours (alcohol in system)

    • Workout:

      I am yet to know if I have attained my short-term weight goal. I will weigh myself this coming Monday.

      I was unable to do my back/bi day Yesterday due to New Year celebrations and my gym being closed. I performed Stretches & Isometrics with some basic back and bi work at home today instead.

      Thursday - Back/Bis

      20:00 - Home Workout

      Seated Bent-over Lower Back Stretch: 2x40 secs
      Doorway Modified Chest Stretch: 6x40 secs
      Wall Shoulder Girdle Stretch: 4x5 reps

      Dumbbell Rows: 15x17kg, 15x17kg, 10x25kg, 8x25kg
      Reverse Grip Curls: 20x4kg, 15x8kg, 15x8kg
      BB Curls: 8x26kg, 8x24kg, 10x20kg

      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:

      Food:
      Meal1: 4 Slices White Toast w/ margerine (300).
      Meal2: Skipped.
      Meal3: 6 Eggs (5 Whites, 1 Yolk), 2 mini naan breads (500).
      Meal4: Chocolate bar, 100g Garibaldi (500).
      Meal5: Protein Shake, 1 Satsuma (500).
      Meal6: 1 Can baked beans, 1 Apple, 1 Banana (400).

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), 1 Actimel (87), 1x100mg Minocin MR, 3xAcidphillous Plus.

      Est Cals: ~2487

    • Blah:

      The new years gathering was enjoyable. I drunk around 7-8 small bottles of Kronumburg (5% vol.), and we went to bed at around 4.30am.

      I did not eat enough today. The part reason for this is that I celebrated New Year at a friends house, meaning I could not get my usual first 2 meals in. I had 4 peices of toast with margerine for breakfast, far from ideal.

      I will be exeedingly busy in the coming week. A past client has asked me to update his web site that I created, with quite a substantial amount of information. I have misplaced the CD on which I had the original source files, so I have decided to create a new web site for him, I was not satisfied with the old design anyway.

      The client is a painter, and is growing in popularity, painting many well known celebrities, who attend his exhibitions. He is going to be featured on national television in the coming year, and has mutiple newspaper articles about him. This is partly the reason I wish to re-design his web site, as it will be viewed much more very soon, hopefully giving me some exposure.

      I also must continue with my large hobby web-site, if I am to meet my completion deadline of late Februry. If all goes well, and I get the laptop some time this week, I believe the deadline should be attainable.
    Last edited by Exnor; 01-12-2004 at 07:59 AM.

  9. #59
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    I like how the colors, font, and style of the painter's website fit with his pictures and the nature of the site. It looks high quality. The public areas of the site do not seem to be that large. If you wanted to recover the old HTML and JPG files, perhaps you could just download them from the server.

  10. #60
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Sunday 04/01/04

    Aka23: Thanks for compiments, although I believe it can look a lot more professional. Indeed I can retrieve the HTML files and images, but without my source PSD image files I cannot create any more menus in the exactly same style. If I find time too limiting to create a completely new site I will re-create the menu in a similar style and just modify the design to incorporate the substantial update.

    Sleep: 8 hours

    • Workout:

      Sunday - Abs/Stretching

      Seated Bent-over Lower Back Stretch: 3x40 secs
      Doorway Modified Chest Stretch: 3x40secs
      Crunch (on a bench as illustrated): 3x20 reps
      Lunge Stretch: 2x40secs
      Wall Shoulder Girdle Stretch: 3x5 reps
      Hip Raise: 3x20 reps

    • Diet:

      Food:
      Meal1: Bown of Special K (200)
      Meal2: 200g Baked Beans, Can of Chicken Soup, 3 Slices toasted WW Bread (400)
      Meal3: Skipped.
      Meal4: 1.5 Lean Chicken Breasts, 2 naan breads, Bio Yogurt (500)
      Meal5: Protein Shake (500)
      Meal6: 1 banana, 2 naan breads, can of tuna (600)

      Est Cals: ~2400

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus, 1x100mg Minocin MR.

    • Blah:

      The stretches are getting much easier now, and my posture has notably improved, after only a week. I will continue the stretching and isometrics on Tuesdays, Thursdays, and the weekend between my regular weight training.

      I went out clubbing last night and woke up at around mid-day, which is why I missed my usual meals and was not able to consume enough calories. I will endevour to eat more from now on during the weekends, by purchasing food well in advance and getting up at earlier times.

      My friend from Holland stayed at my house during the weekend. We went out clubbing and further discussed the company we will start. He is quite knowledgeable on laptops and suggested that I could get a better model than the one I had chosen. I did some searches online and found a model that is
      slightly more expensive but almost surperior in every way to the other model; It is much thinner, lighter, longer battery life, has the latest CPU family, and a better TFT screen. The only thing it does not have is a DVD Writer. It will cost me approx. £260 more, and I can still get it through my flat mate VAT free.

      The basic specs are below:




      • Intel® Pentium® M processor 1.40GHz, 1MB L2 cache, 400MHz system bus
      • 512MB DDR
      • 40GB ATA/100 hard disk drive
      • 15.4" WXGA (1280 x 800) TFT LCD
      • ATI® MOBILITY RADEON 9200 graphics, 64MB video memory
      • 2.1-channel stereo speakers with subwoofer, integrated microphone, virtual surround sound
      • Intel® PRO/Wireless network connection 802.11b;
        optional BluetoothTM capability
      • 14.2" (360.0mm) W x 10.7" (273.0mm) D x 1.1" - 1.3" (28.0mm - 33.5mm) H
        Weight 6.6 lb. (3.0kg)
      • Eight-cell lithium ion battery: up to 5.5 hours life


      It will cost approx. £1049.99.

      It is more than adequate for my needs, meaning I can take it with me instead of my desktop when I visit my parents every so often.
    Last edited by Exnor; 01-05-2004 at 10:53 AM.

  11. #61
    Senior Member
    Join Date
    Jun 2003
    Location
    BayArea,Cali
    Posts
    140
    nice comp love it and i like

  12. #62
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Monday 05/01/04

    MisterEThoughts: I'm glad you agree

    Sleep: 7.5 hours

    • Workout:

      This will be my first time in the gym for 2 weeks.

      Weighed in at 73.2kg [Down 0.4kg]

      My goal was 74kg at roughly my current bodyfat (~12%) by New Year.

      I did not meet my goal. I am confident that I would have met the goal if my gym was open and I could train properly for the two weeks.

      I will now set a new date for the goal. I hope to be 74kg by the 19th of January 2004 - 2 weeks from now. This means gaining approx. 0.4kg (.95lb) a week.

      Monday - Chest/Tris

      Dips (warmup): 15xBW, 10xBW, 10xBW
      Flat BP: 10x40, 7x55kg, 8x50kg, 8x40kg
      Incline Machine Press: 6x45kg, 6x40kg, 8x40kg
      Cable Flys: 15x3, 18x4
      DB Flys: 8x11, 6x11

      Smith Press: 8x25kg, 4x30kg
      Cable Pushdown: 10x45*, 8x45, 7x45 SS 4x35

      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:

      Food:
      Meal1: Bown of Special K (200)
      Meal2: 5 Oatcakes, 150g of sardines (415)
      Meal3: 1.5 Chicken Breasts, some brown rice, Bio Yogurt (500)
      Meal4: 2 Oatmeal Rolls, Natty PB (730)
      Meal5: Protein Shake, 4 slices WW bread (600)
      Meal6: 6 Egg Omelette (1 Yolk, 5 Whites), 2 slices WW Bread, 1 Banana, 1 Satsuma (500)
      Meal7: 2 slices WW Bread, 1/2 can tuna (200)

      Est Cals: ~3345

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus, 1x100mg Minocin MR.

    • Blah:

      As I had not been in the gym for 2 weeks I did not attempt any of my max lifts today.

      My diet needs improving - I need to eat more fruit and veg. I will buy some tomatos, carrots and lettuice with some apples and satsumas at the supermarket tonight. I have noticed that a daily suppliment of 100% RDA vitamins is not sufficient to keep my immune system optimal.

      I have decided to retract from my current medication (Minocin MR) for acne. I will confirm this after discussing it with my mother tonight on the phone if she is still up. I have been taking this particular antibiotic for well over two months and have noticed no difference between the improvement in my skin when on the medication and off. I have decided this because I am tired of subtle yet noticable side effects. I have been on various antibiotics for over a year without a break and I think my body needs a rest.

      The microintenstinal flora that we each have in our gut must be kept neutral to maintain a healthy bowel, long term antibiotics can 'mess' with this and cause reduction of 'good' bacteria, leaving one open to parasites and infections. I am not willing to be venerable to this any longer for what seems to be a futile attempt to clear my skin - I am told that antibiotics are simply a measure of control until the time that the bodies hormones can settle, which can be up to but not limited to the age of 25.

      I recieved a letter from the hospital on Saturday confirming that they have processed my request to see a dermotologist, and that an appointment will be made 'as soon as possible', with a follow up letter. Judging from the bad reputation of the NHS in this country, I believe that it will take another few months before I recieve this letter, and a few months after that before I am actually able to see the dermotologist. I am hoping that this specialist will be able to assess my particular case of acne and treat it effectively.

      Up until that time, I will try to keep my acne under control with topical creams. At the moment my acne is very mild, and it seems to be mainly concentrated around the underside of my neck. My main concern at the moment is my dry skin (or 'Eczema'), located on my eye lids, scalp, neck, arms, palms, and fingers. I had this as a child and it came back soon after beginning my course of antibiotics over a year ago. Most days I am able to keep this under control with topical moisturisers, but when particularily bad I have to use a steriod cream to reduce the imflammation. I cannot use this steriod cream on my eyes. I believe by stopping the use of the antibiotics, this may help my problem.

      I have purchased the laptop detailed above. I was able to purchase it indirectly, through my flat mate Steve, avoiding the added VAT (17.5%). It cost a total of £1040, and should arrive within 2 days. I am looking forward to being able to work on my large personal web-site project during my lunch hours at work, in the train, and at my parents house.

    Last edited by Exnor; 01-13-2004 at 05:27 AM.

  13. #63
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    The laptop looks impressive. Good luck with the acne. I agree that there are negative effects to long term antibiotic usage, especially oral antibiotics. There are plenty of alternative treatments that your dermatologist may suggest such as Retin-A, benzoyl peroxide solutions, topical antibiotics, other types of oral antibotics (example Z-pac), or accutane.
    Last edited by aka23; 01-05-2004 at 10:59 AM.

  14. #64
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Thanks.

    I have tried Retin-A for a short time and still have a large quanitity left. I am currently using benzoyl peroxide and it seems to work well, although leaves me with dry skin. I have never come accross Z-pac before. Accutane would probably be a last resort, and I doubt the dermotologist would think my case was serious enough, but after some research I believe I would be able to cope with it's side effects. I will experiment with the various creams I have for now.

  15. #65
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    Retin-A sometimes takes a long time to have noticable effects. It is typical for noticable changes to start after 2-4 weeks of treatment, but full results sometimes do not occur until as long as 2 months. During the first couple weeks, acne may appear to worsen due to changes in skin layers. Both Retin-A and benzoyl peroxide may make skin dry, flaky, or irritated. This tends to improve with continued treatement. Options include reducing frequency and using a moisturizer.

    Z-pac is an alternative name for Zithromax or Azithromycin. More detailed information is listed at http://www.rxlist.com/cgi/generic/azith.htm . I do not think it is a common treatment for acne or many other illnesses. It is sometimes used for pneumonia, bronchitis, tonsillitis, skin infections, ear infections, and certain STDs. One nice thing about Z-pak is that you often only need to take it for five days. It continues working for several days later.
    Last edited by aka23; 01-05-2004 at 11:34 AM.

  16. #66
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Thanks for the advice. I will try Retin-A again in the coming weeks as the effect of long term antibiotics wears off. I may try Z-pac at some point.

  17. #67
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Tuesday 06/01/04

    Sleep: 7.5 hours

    • Workout:

      My abs were still sore from Sundays workout so I skipped the crunches.

      Tuesday - Abs/Stretching

      Seated Bent-over Lower Back Stretch: 3x40 secs
      Doorway Modified Chest Stretch: 2x40secs

    • Diet:

      Food:
      Meal1: Bowl of Special K, Half can of tuna (300)
      Meal2: 150g sardines, 7 oatcakes. (515)
      Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt (500)
      Meal4: 2xOatmeal roll, Natty PB (745)
      Meal5: 1.5 lean chicken breasts, 2 Slices WW bread, 1 satsuma, 1 banana. (500)
      Meal6: 2 slices WW bread w/ natty PB, 1 Tomato (300)

      Est Cals: ~ 3060

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus

    • Blah:

      Today I have strong DOMS in my chest and triceps.

      My diet is on track and I should consume enough calories today. I did not take a Minocin MR capsule today.

      My laptop was ordered yesterday and arrived at Steve's office today. He has done a basic check for physical defects and it looks like its in good shape. He commented about how small it looked, and how he expected it to be much larger. He will bring it home for me tonight; I am looking forward to seeing it.
      I will have to buy a carry case for it in order to transport it. I shall search for one today.

      *update* I now have the laptop in my posession. I am typing this very update with it. It has met if not exceeded my expectations, and I am very pleased with it. The next 'task' is to purchase a laptop bag so I can transport it, and ideally a wireless PCI card for my server at home.

      I made a start on the Journal Script over the weekend.

      I am usually in bed by time this, but decided to 'surf the net' for the first time in my bed, and do a journal update.
    Last edited by Exnor; 01-12-2004 at 07:57 AM.

  18. #68
    Mostly healed up! PizDoff's Avatar
    Join Date
    Sep 2003
    Location
    TO, Canada
    Posts
    2,864
    "I'll make a note to let you know when im done."
    WOOOOOT~!!!!!

    PARTY! Just make a thread so we can all revel in the joy Exnor has brought it.
    I may be able to host it myself....


    "He commented about how small it looked, and how he expected it to be much larger. "
    Yeah I get that a lot!

  19. #69
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369
    Quote Originally Posted by PizDoff
    PARTY! Just make a thread so we can all revel in the joy Exnor has brought it.
    I may be able to host it myself....
    Well, it will mean i'll have that script done sooner


    "He commented about how small it looked, and how he expected it to be much larger. "
    Yeah I get that a lot!
    I guess size does indeed matter in bodybuilding .

  20. #70
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Wednesday 07/01/04

    Sleep: 7.5 hours

    • Workout:

      There was lots of traffic on the road so I didnt get started in the gym until later than usual.

      Wednesday - Back/Bis

      19:10

      Chins: 12xBW*, 5xBW, 4xBW
      Lat pull wide: 12x7, 8x8, 12x7
      Seated Row: 9x9, 7x10, 8x10, 10x9
      Narrow Seated Back: 7x11*, 10x9, 7x10

      EZ BB Curl: 7x28kg, 7x25.5, 5x23
      DB Hammer Curl: 10x11kg, 15x8, 13x8 SS 10x5

      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:
      Meal1: Bowl of Special K (300)
      Meal2: 150g sardines, 7 oatcakes, packet walkers crisps. (620)
      Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt (500)
      Meal4: 1 large granary roll (210)
      Meal5: Protein Shake, 6 slices fresh white bread (700).
      Meal6: 1.5 lean chicken breasts, 2-3 Slices white bread. (500)
      Meal7: 2 slices white bread w/ natty PB, 1 banana (300)

      Est Cals: ~3330

      Food:

      Suppliments & Medication:
      Tblspoon Flaxseed Oil (200), Multi Vitamins (100% RDA), 4xAcidophilus Plus

    • Blah:

      Diet was quite good today. Most of my lifts did not experience gains, as I said on Mondays journal, this is most likely due to the two week gap. I am confident I will continue gaining next week.

      Lately I have been trying to get some estimates on the flight to California, so far the cheapest has been around £275 return with american airlines. This seems to be a good deal.

  21. #71
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Thursday 08/01/04

    Sleep: 7 hours

    • Workout:

      I was very tired this morning, and after work, and did not feel like working out.

      Thursday - Abs/Stretching

      20:00 - Home Workout

      Seated Bent-over Lower Back Stretch: 3x40 secs
      Doorway Modified Chest Stretch: 4x40 secs
      Wall Shoulder Girdle Stretch: 3x10 reps (becoming much easier)

      Crunch: 20xBW, 20xBW, 20xBW
      Flat Bench Leg Raises: 20xBW, 20xBW, 20xBW

      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:

      Food:
      Meal1: Kellogs Special K (200)
      Meal2: 7 Oatcakes, 150g Sardines (715)
      Meal3: Salad, 1.5 Lean Chicken Breasts, Brown rice, Bio Yogurt (500)
      Meal4: WW Roll, some pringles (320).
      Meal5: 6 Eggs (5 Whites, 1 Yolk), 4 peices of White bread (500).
      Meal6: Protein Shake, 1 Banana, (500).

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), 1 Actimel (87), 3xAcidphillous Plus.

      Est Cals: ~3022

    • Blah:

      I have very strong DOMS in my biceps and back, and slight DOMS remaining from my workout on Monday (in my tris and chest).

      The stretching is continuing to improve my posture, and the exercises/stretches are getting easier.

      Today I bought a laptop case during my lunch break at work. It is a typical case, in leather, and weighs approx. 2kg without any contents. It cost £40.

      I shall bring my laptop to work tommorow and begin working on my various personal projects at every available opportunity.
    Last edited by Exnor; 01-12-2004 at 08:23 AM.

  22. #72
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Friday 09/01/04

    Sleep: 7.5 hours
    • Workout:

      Friday - Shoulders/Legs

      I was unable to use the smith shoulder press immediately because a bench to go under it was unavailable at the time.

      Shoulder Press: 15x20kg, 9x40, 6x45, 6x40
      Smith Shoulder Press: 11x20kg, 4x35*
      Dumbbell Front Raise: 10x10kg, 9x10kg, 8x10kg.
      Lateral Raise: 10x10kg, 10x10kg, 9x10kg

      Shrugs: 15x40kg, 10x80kg, 6x110kg*

      Leg press: (warmup) 25x50kg, 10x100kg, 8x150kg*

      All of the following leg exercises were supersetted (cycling).
      Leg Extension: 15x9, 15x9, 15x9*
      Leg Curl: 10x3 (bars), 10x4, 10x5*
      Seated Calf Raise: 15x30kg, 15x30kg, 15x30kg*

      Did warmup on the leg press before doing some leg extensions, leg curls, and calve raises.

      * - Sets marked with a red asterix are Personal Bests (gains).
      SS - supersetted.

    • Diet:

      Food:
      Meal1: Bowl of Special K (250)
      Meal2: 150g sardines, 7 oatcakes. (515)
      Meal3: 90g salad, 1.5 Lean Chicken Breasts, 200g brown rice, Bio Yogurt, 3 Ham Sandwiches (800)
      Meal4: 1x Oatmeal Roll, 1 Ham Sandwich. (400)
      Meal5: Protein Shake, 4 slices WW bread. (600)
      Meal6: 50g Salad, 400g Beef Steak fried with 1 garlic clover, 50g Smash Potato, 2 Slices WW bread, 1 tomato (700)
      Meal7: 2 slices WW bread w/ natty PB (300)

      Est Cals: ~ 3652

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus, 1xActimel (87)

    • Blah:

      My workout was pretty ok today. As expected my shoulder workouts did not gain due to the extended break. Before this, I had not done a complete shoulder workout for 3 weeks.

      I expect I should begin gaining again starting from Monday next week.

      My calorie intake was higher than avarage today, mainly due to the left over sandwiches that were available at work, and the beef steak I ate.

      This weekend I intend to redesign the artists site and hopefully get it completed by Sunday, then carrying on with my personal website project for the remainder of Sunday.

      I went to bed at 4am tonight as I watched a film, High Fidelity (2000), with the promise that it was excellent. I found it pretty avarage, which may have been due to me loosing concentration from tiredness multiple times throughout the film.

  23. #73
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Saturday 10/01/04

    Sleep: 8.5 hours

    • Workout:

      Saturday - Rest

    • Diet:

      Food:
      Meal1: 150g Oatmeal w/ 200ml milk/200ml water (500)
      Meal2: 90g salad, 6 eggs (1 Yolk, 5 Whites), 2 slices WW bread, 1 tomato, 1 satsuma. (450)
      Meal3: Can of Baked Beans, 3 slices WW bread. (500)
      Meal4: 2 large chicken breasts, 100g Smash Potato, 1 banana, 1 Bio Yogurt. (750)
      Meal5: 2 slices WW bread w/ natty PB (300)

      Est Cals: ~ 2500

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 1xAcidophilus Plus

    • Blah:

      Today I have slight DOMS in my shoulders.

      I tried to eat more today than I usually do on a weekend, but still fell short of my calories. This is party due to my fixed concentration on coming up with a design for the Vittorio Pelosi website, when I have ideas I am fully concentrated on the goal at hand and do not think about eating. I will try harder tommorow.

      The website is coming along nicely, although I have quite a substantial amount yet to do, which means it will take a lot of my Sunday time.

      The photographer from Camera Press who was hired to take photos of Vittorio's exhibition sent me a CD with the photos on. Multiple PCs report the CD corrupt, so I phoned him, and he did not understand why. I eventually figured out that it was a Macintosh formatted CD, so unreadable by PC. I was surprised at this as most CD burners have the option to burn dual format CD's these days. Luckily, I searched the web and found some software which can convert them, and I did so.

      I went to bed at 4am tonight again, as I had more to do on the site before I was happy to sleep.
    Last edited by Exnor; 01-12-2004 at 07:58 AM.

  24. #74
    Senior Member Exnor's Avatar
    Join Date
    Jan 2003
    Location
    Brighton, UK
    Posts
    1,369

    Sunday 11/01/04

    Sleep: 8 hours

    • Workout:

      Sunday - Abs/Stretching

      Seated Bent-over Lower Back Stretch: 3x30 secs
      Doorway Modified Chest Stretch: 3x30secs
      Crunch (on a bench as illustrated): 3x20 reps
      Wall Shoulder Girdle Stretch: 3x10 reps

    • Diet:

      Food:
      Meal1: Bown of Special K (200)
      Meal2: 6 eggs (1 Yolk, 5 Whites), 2 naan breads, 1 tomato, 1 carrot (500)
      Meal2: Can baked beans, 2 slices WW bread (500)
      Meal5: Protein Shake (500)
      Meal5: 1.5 Lean Chicken Breasts, 100g Brown rice (500)
      Meal6: 1 slice WW Bread w/ Natty PB (150)

      Est Cals: ~3050

      Suppliments & Medication:
      Tbl spoon Flax Seed Oil (200), Multi Vitamins (100% RDA), 2xAcidophilus Plus.

    • Blah:

      The stretches are getting easier each time I do them, most notably the Wall Shoulder Girdle Stretch. I think this is a sign that my Rhombiods are strengthening up, improving my upper back posture. However, I seem to always shake when doing crunches, I'm not sure why, and if this is a sign of weakness.

      The last remaining flatmates returned today, moving back all their posessions into their respective rooms at various times of the day. It is nice that the house is less empty now.

      I managed to finish the site at around 9pm. He wanted some more things added such as a hit counter which delayed me finishing. Editing each of the photos took the bulk of the time.

      You can compare the old site with the newly designed one: Old Site - New Site.

      At my weigh in tommorow I hope to weight at least 73.6 in order to be on track for my goal.

  25. #75
    Senior Member aka23's Avatar
    Join Date
    Feb 2003
    Posts
    3,387
    Nice job with the new website. Both sites look great. I prefer the navigation scheme and color setup of the new one. I have never been a fan of public hit counters. In my opinion, they make a website look unprofessional and serve little purpose since there are far superior ways of analyzing traffic data.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •