The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    LittleJake JSully's Avatar
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    monster.in.training.

    OK... decided to start a new journal for a new cut, and hopefully I'll keep up on this one. I switched back to PSMF style cut seeing how this is the only way I've gotten my leanest. I forgot to weigh myself this morning, so tomorrow I'll weigh myself. As far as workouts, I'll be working out every 3 days, and I've designed 3 different full body workout plants. Lyle suggests picking 1 exercise per bodypart for 3-4 sets for 6-8 reps each. So instead, I've given myself some variety and picked 2 exercises for 2 sets each, not including 2 warmup sets per bodypart. I assume most people know about the PSMF diet but if needed I'll explain upon request. The workouts will be as follows.

    Full Body Workout #1
    4 sets - Squats
    --------superset light Leg Extension (30 reps)
    2 sets - Heavy Leg Extension
    2 sets - Flat BB Bench
    2 sets - Incline or Flat DB Flyes
    2 sets - Pullups
    2 sets - BB or DB Bent Over Rows
    2 sets - DB Shoulder Press
    2 sets - DB Side Raises
    2 sets - DB Shrugs
    2 sets - BB Curls
    2 sets - Dips
    3 sets - Seated Calf Raises

    Full Body Workout #2
    4 sets - Leg Press
    --------superset with light Leg Extension (30reps)
    2 sets - Leg Curl or SLDL
    2 sets - Incline BB Bench
    2 sets - Flat or Incline DB Bench
    2 sets - Pullups
    2 sets - Cable Low Rows (v-bar) or HS Hi-Rows
    2 sets - BB Military
    2 sets - Bent Over DB Side Raises or Reverse Pec Deck
    2 sets - BB Shrugs
    2 sets - DB Curls
    2 sets - Cable Pushdowns
    3 sets - Standing Calf Raises

    Full Body Workout #3
    4 sets - Deadlifts
    3 sets - Single Leg Squat on Smith Machine or Hack Squat
    --------superset with light Leg Extension (30 reps)
    2 sets - Incline or Flat DB Bench
    2 sets - Cable XO's or Pec Deck
    2 sets - Pullups
    2 sets - Pullovers
    2 sets - DB Front Raises
    2 sets - Lateral Raise Machine
    2 sets - Seated DB Shrugs
    2 sets - Preacher Curls
    2 sets - Skull Crushers
    3 sets - Leg Press Calf Raises or Calf Raises on Smith Machine

    ps - I added the leg extensions superset whenever I'm pushing because of my knees. They need to be good and warmed up. Not to mention the more busted up my quads are, I don't have to go as heavy to get a good workout!
    ________________________________________________________________

    Monday - February 28 - 2005

    Today's Weight: ?
    Weekly Weigh In: ?

    Bodyfat %: ~16%

    Diet:

    Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
    Meal2: 1 can tuna
    Meal3: 1 can tuna, 1 cup ff cottage cheese
    Meal4: 1 can tuna
    Meal5: met-rx protein shake (21g protein), 8g powerade, 5g creatine
    >Workout< - 18g powerade diluted in 1/2 gallon water
    Meal6: met-rx protein shake (21g protein), 5g creatine
    Meal7: 1 piece chicken

    Protein: 251g
    Carbohydrates: 37g
    Fat: 13g

    Total Daily Calories: ~1269

    PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
    ________________________________________________________________

    Full Body Workout #1:
    Warmups Not Listed

    Squats:
    315x8
    365x6
    365x6
    385x6

    Leg Extension:
    255x12 (stack)
    255+45x12

    Flat BB Bench:
    295x10
    315x8

    Incline DB Flyes:
    70x10
    80x8

    Pullups:
    BW+25x8
    BW+35x6

    Bent Over DB Rows:
    110x8,8
    120x8,8

    DB Shoulder Press:
    120x8
    120x8

    DB Side Raises:
    35x12
    40x10

    DB Shrugs:
    125x12
    125x12

    BB Curls:
    115x8
    115x8

    Dips:
    BW+90x12
    BW+135x9

    Seated Calf Raises (2 sec pause at top & bottom):
    135x8
    135x8
    180x8
    ________________________________________________________________

    Cardio:
    None today.
    ________________________________________________________________

    Reflections:
    Good workout. I'm very sore now, very fatigued. Was stronger than I thought on flat bb bench, I should have started with 315 and not 295, oh well. Everything else went good except a little nausea during the workout. Other than that I felt great. Cardio & abs tomorrow.
    Last edited by JSully; 03-07-2005 at 10:14 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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  3. #2
    Quagmire wannabe
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    Good luck with the cut. And nice number's on the lift's.
    Last edited by fen2zla; 02-28-2005 at 10:40 PM.
    He who hesitates masturbates........

  4. #3
    Senior Member Canadian Crippler's Avatar
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    You are one strong mofo. Dips are just incredible. What are you? 200lbs? 220? +135 is just.... WOW!
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  5. #4
    LittleJake JSully's Avatar
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    Thanks guys, I'm roughly 235lbs.. we'll know for sure tomorrow after I weigh myself.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #5
    Who me? Chubrock's Avatar
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    WOW. You are now my idol Jake haha. 385 for 6 on squats, Dips with 3 Plates, DAMN bro, you're friggin killin it.

    Fuck, fight, or hold the light.

  7. #6
    Banned briancurran01's Avatar
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    nice work man...i wonder if i could handle the psmf again if i did something similar to what you are doing and give myself a few carbs during and right after the workout...maybe i will give that a shot
    Last edited by briancurran01; 03-01-2005 at 07:25 AM.

  8. #7
    Super Mastah Mod rookiebldr's Avatar
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    Looks like a very tough session esp on reduced carbs. Good luck with the new cut, Jake.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

  9. #8
    Lurking lilmase1153's Avatar
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    new journal eh... nice start to it bro, but next time you wanna start a new journal your supposed to tell me in advance j/k bro w/o is strong as F*@*
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  10. #9
    LittleJake JSully's Avatar
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    Chubrock: nah, 385x6 aint ****! I wanted to hit 405x6 but the protein shake I had didn't settle well and with the pressure put on my torso from my lifting belt while squatting it made me super queezy, so I laid off a little. Next week though! As far as 3plates for dips.. yeah, I like dips.

    rook: not too bad, I'm sure I'll have worse... lol

    mase: damn bro, I couldn't get a hold of you, have haven't been on aim in like 4 days. Stay away from Gran Turismo dogg!
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  11. #10
    is numero uno Saint Patrick's Avatar
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    Good luck w/ the cut Jake.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  12. #11
    LittleJake JSully's Avatar
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    Tuesday - March 01 - 2005

    Today's Weight: 235lbs

    Weekly Weigh In
    03.01.05 - 235lbs

    Bodyfat %: ~16% ??

    Diet:

    Meal1: 6 egg whites, 1 can tuna, 6 fish oil pills, 5g creatine
    Meal2: 1 can tuna
    Meal3: 2 pieces grilled chicken (plain) from wendy's
    Meal4: 1 cup ff cottage cheese
    Meal5: met-rx protein shake (21g protein), 5g creatine
    Meal6: 1 turkey burger
    ------->Workout< - 18g powerade diluted in 1/2 gallon water
    Meal7: 1 piece chicken


    Protein: 258g
    Carbohydrates: 31g
    Fat: 15.5g

    Total Daily Calories: ~1295

    PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
    ________________________________________________________________

    Workout:
    AB work. A ****load of crunches followed by an assload of leg lifts. Also, some medicine ball work. [sarcasm]yay, I love to do abs...yay[/sarcasm]

    ________________________________________________________________

    Cardio:
    Stairmaster.
    - 20mins - lvl 5

    Treadmill.
    - 20mins - 3.5mph - 15% incline.
    ________________________________________________________________

    Reflections:
    nothing... diet was fine, cardio was killer... same 'ol, same 'ol.
    Last edited by JSully; 03-02-2005 at 10:18 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  13. #12
    LittleJake JSully's Avatar
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    Quote Originally Posted by Saint Patrick
    Good luck w/ the cut Jake.
    Thanks man.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #13
    WBB Team Captain Coke's Avatar
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    Sounds like an interesting plan - I'm sure you will do well with it all.

  15. #14
    LittleJake JSully's Avatar
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    Thanks Coke
    ________________________________________________________________

    Wednesday - March 02 - 2005

    Today's Weight: 233lbs

    Weekly Weigh In
    03.01.05 - 235lbs

    Bodyfat %: ~16% ??

    Diet:

    Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
    Meal2: 1 can tuna
    Meal3: 1 turkey burger, 1 cup ff cottage cheese
    Meal4: 1 can tuna
    Meal5: met-rx protein shake (21g protein), 1 turkey burger, 5g creatine
    ------->Workout<
    Meal6: met-rx protein shake (21g protein),
    Meal7: 1 piece chicken


    Protein: 266g
    Carbohydrates: 16g
    Fat: 17.5g

    Total Daily Calories: ~1285

    PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
    ________________________________________________________________

    Workout:
    none.

    ________________________________________________________________

    Cardio:
    Stairmaster.
    - 20 mins ->10 mins @ lvl 6, 10 mins @ lvl 7.
    ________________________________________________________________

    Reflections:
    blah
    Last edited by JSully; 03-02-2005 at 10:22 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #15
    LittleJake JSully's Avatar
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    Thursday - March 03 - 2005

    Today's Weight: 231lbs

    Weekly Weigh In
    03.01.05 - 235lbs

    Bodyfat %: ~16% ??

    Diet:

    Meal1: 12 egg whites, 6 fish oil pills, 5g creatine
    Meal2: 1 turkey burger
    Meal3: 1 piece chicken, 1 cup ff cottage cheese
    Meal4: 1 can tuna
    Meal5: met-rx protein shake (21g protein), 1 turkey burger, 5g creatine
    ------->Workout< - 18g powerade diluted in 1/2 gallon water
    Meal6: Subway: Foot Long Club on white, double meat, mayo, lettuce, tomato, oil&vinegar. Cool Ranch Doritos & 3 White Chocolate Chip-Macadamia Nut cookies. (free meal for the week)

    Protein: 212g
    Carbohydrates: 32g
    Fat: 15.5g

    Total Daily Calories: ~1115 - calories calculated before subway.

    PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.

    oh, and if anyone wants to argue my "free meal" buy Lyle McDonald's book "The Rapid Fat Loss Handbook". He states there that it's better to have these. I SHOULD have two per week with a 5 hour refeed at the end of the week, but my discipline is good enough to go without the free meal anyways, but ****, if it's allowed then I'm gonna go for it. However, I won't be having the second free meal. So good for me, or something like that. Ok, onto the workout!
    ________________________________________________________________

    Full Body Workout #2:
    Warmups not listed.

    Leg Press:
    720x8
    810x8
    810x8
    900x6

    Leg Curl:
    140x8
    155x8

    Incline BB Bench
    275x8
    295x6

    Flat DB Bench:
    120x8
    125x8

    Pullups:
    BW+35x8
    BW+45x6

    Cable Low Rows w/V-Bar:
    220x8
    250x8

    Seated BB Military Press:
    255x6
    255x6

    Reverse Pec Deck:
    220x12 (stack)
    220x10

    BB Shrugs:
    335x10
    335x10
    335x10

    DB Curls:
    50x8
    50x8

    Cable Pushdowns w/Straight Bar:
    205x8 (stack)
    205x7

    Standing Calf Raises (2 seconds rest at top & bottom of rep):
    210x8
    225x8
    240x7
    ________________________________________________________________

    Cardio:
    not today
    ________________________________________________________________

    Reflections:
    I felt VERY strong this workout. I think the combination of creatine + not hitting my muscles for 15 sets each bodypart is keeping my strength alive. I'm only doing 4 working sets per bodypart twice a week and, I was quite impressed with my strength. Particularly the flat db benches and the pullups. The incline bb bench felt strong too although I could feel the super tension on the 295 which is why I only did 6 reps. I know I could have gotten it 2 more times, but I don't want to risk injury. The calf raises burned the **** out of my calves as well. Overall, great workout!

    LittleJake =

    lmao
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #16
    Who me? Chubrock's Avatar
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    All I've got to say is **** YOU haha. I'd have a hard enough time squattin 295 for 6. I Damn bro, you're friggin HOSS!! You're already a friggin huge as it is. When you finish droppin some of this bf you are gonna look jacked.

    Fuck, fight, or hold the light.

  18. #17
    Lurking lilmase1153's Avatar
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    huge bro.. good too see your liking this new diet i think i might switch to your full body w/os as time may not permit me from my usual.. but ill hit you up on aim tonight big guy.. take it easy BigJake
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  19. #18
    Banned briancurran01's Avatar
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    so wouldnt you be a type 1 per lyles guide?

    it says that type 1 is
    15% and less
    type 2 is 16% to 25 %

    type 2 get the cheat eals type 1 go 11 - 12 days straight on the diet and then do a ud2 carbup.

    nice work on the session

  20. #19
    LittleJake JSully's Avatar
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    chubrock: thanks man, I'm just hoping I don't look small when I get down to ~210lbs.

    lilmase: coo brutha, the full body workouts still take about an hour to 1.5 hours to complete. but they're only every 2 days so its great. I hope I can make it in tonite to do some cardio cuz I'm not feeling well at all. I called off work today and slep the whole day and I've been taking Aleve Cold & Cough... so I'm feeling a little better. I think I may go and just do some treadmill for 40mins.

    brian: I'm somewhere between 16 and 19% bodyfat, so I'm sticking with type 2 for about 4 weeks, then I'll switch to type 1. Nice to know you got the book
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #20
    Banned briancurran01's Avatar
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    lol yeah i bought it a few weeks ago.

  22. #21
    Senior Member Canadian Crippler's Avatar
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    Are the calf raises with a BB and plank, or on a machine?

    Awesomely awesome sessions, you are THE BEAST!
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  23. #22
    LittleJake JSully's Avatar
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    cripplan canada man: on a machine. I'll do BB on the smith machine next week... and thanks.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #23
    LittleJake JSully's Avatar
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    Friday - March 04 - 2005

    Today's Weight: 233lbs

    Weekly Weigh In
    03.01.05 - 235lbs

    Bodyfat %: ~16% ??

    Diet:

    Meal1: 2 turkey burgers
    Meal2: 12 egg whites
    Meal3: double met-rx protein shake (21g protein each)
    Meal4: 2 pieces chicken
    Meal5: 1 turkey burger

    Protein: 240g
    Carbohydrates: 6g
    Fat: 19g

    Total Daily Calories: ~1155

    PS, the met-rx protein is only temporary till I get some ON protein at the end of the week.
    ________________________________________________________________

    Workout:
    off day
    ________________________________________________________________

    Cardio:
    not today either. damn cold.
    ________________________________________________________________

    Reflections:
    I felt ****ty today! Got sick yesterday and it just progressed today. I called off work and slept most of the day, then got up and did nothing for the next 11 hours. I kept to the diet though. Was going to go do some cardio but I said fcuk it, I'll go tomorrow, I need my rest. So... I'll cya tomorrow.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  25. #24
    Senior Member
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    great work jake!

  26. #25
    LittleJake JSully's Avatar
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    Well, I checked my bodyfat today. Finally broke down and went out and bought some calipers. Using the website: http://www.abcbodybuilding.com/magaz...stingguide.htm , I did a 7 point bodyfat test, then used the equation shown there to figure out what my percentage is. Unfortunately it's still quite high. So that'll just make me all the more determined to get down to 10% by May 1st. Being on this PSMF diet, I think I can do it! Here were my readings:

    Seven points (pectoral, midaxillary, tricep, subscapula, abdomen, suprailiac, and thigh)

    Pectoral: 18mm
    Midaxillary: 22mm
    Tricep: 20mm
    Subscapular: 20mm
    Abdomen: 22mm
    Suprailiac: 18mm
    Thigh: 18mm

    Total: 138mm sad sad sad

    ^2 = squared

    The Equation:
    Db (body density) = 1.112 - (.00043499 x sum of seven) + (.00000055 x sum of seven^2)-(.00028826 x age)

    With everything filled in(age22): Db = 1.112 - .06002862 + .0104742 - .00634172
    Db = 1.05610386

    BF% (percentage body fat) = [(4.95/Db) – 4.5] x 100

    Well anyways, it works out to a bodyfat percentage of 18.7%. Higher than I expected, but it'll do I suppose.

    ----------------------------

    Saturday - March 05 - 2005

    Today's Weight: 232lbs

    Weekly Weigh In
    03.01.05 - 235lbs

    Bodyfat %:
    ------ 03.05.05: 18.7%

    Diet:

    Meal1: 12 egg whites
    Meal2: 1 piece chicken
    Meal3: 2 ostrich beef snacks (sorta like a slim jim)
    Meal4: 2 turkey burgers, 1 can green beans
    ------->Workout<
    Meal5: 2 scoop ON protein shake
    Meal6: 1 piece chicken

    Protein: 240g
    Carbohydrates: 10g
    Fat: 20g

    Total Daily Calories: ~1180
    ________________________________________________________________

    Workout:
    off day
    ________________________________________________________________

    Cardio:
    45 mins Treadmill.
    - 3.5mph - 15% Incline
    ________________________________________________________________

    Reflections:
    Felt better today but not 100%. I'm going to push back tomorrows carb load and workout to monday. So, unfortunately I won't get to eat all 5 hours of my carb load due to finishing my workout around 8pm and going to bed around 11pm. But I'm going to eat as much as I can. I'll probably stick with cream of wheat, a couple bagels, and a huge can of baked beans for my carb load. Maybe a couple peanut butter & jelly sandwiches as I've been craving those lately. I'm not sure yet. Cardio went well, I was going to go for an hour but 45 minutes came and I cut it short. I don't want to burn anymore muscle than what will be coming off anyways. I'm psyched for the next workout even though I'm pushing it back a day. I'm hoping I can push up some good numbers on deadlifts and everything else. Now it's time to take some more medicine and hit the sack.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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