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Thread: 8 weeks of UD2

  1. #76
    Push powerlifting heathj's Avatar
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    friday 29 of april -
    carb load

    i think i got about 1300-1400g carbs. Protein was high and fat was medium-low. i did eat a donut and part of a candy bar though. also had 20g creatine. used 2-3 scoops of gatorade. good way to get extra carbs, and also drink creatine taste free.

    saturday 30 of april -
    work/power workout

    worked 9 hours. wasn't too tough, but still did a bunch of lifting.

    Sumo DL - 135 x 6, 225 x 6, 315 x 4
    Conventional DL - 365 x 5, 375 x 4 (Belt whenever I go above 315 now...)
    Flat DB - 100 x 6, 110 x 6, 110 x 4
    Front Squat - 135 x 6, 185 x 4, 225 x 6
    DB Shrugs - 130 x 10, 140 x 10 (straps for both), 90 x 10 (hands FRIED!)
    Clean + Press - 135 x 5, 135 x 5 (burnt out)

    PR'd on DL again, thats good. Some douchebag old man was yelling out "somebody needs to check this guy out, is 225 ok? haha..." I wanted to slap him...then he was like, 315? 365? bah! Squats were kinda tough on 185, form wasn't all that great, but I said **** it, I got 225 x 5 last week, I'm going for it again, and I squeezed out another rep! My hands were fried after lifting wood all day and then doing this workout...ouch.

    Diet -
    meal 1 - 2 slices toast, 2 tbsp jam, 1 tbsp PB
    snack - 1/2 donut (at work)
    meal 2 - turkey ranch swiss sub from quiznos, 20 oz. sprite (at work...for free)
    meal 3 - 2 eggs, 56g ham, 2 slices bread
    meal 4 - protein shake (1/2 banana, 1/2 yogurt, 1.5 scoops protein, 3 big strawberries, 7 oz. milk)
    meal 5 - 1.5 scoops protein, 1 onion bagel

  2. #77
    Journalist galileo's Avatar
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    Good job, but I don't get the old man story.

  3. #78
    Push powerlifting heathj's Avatar
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    oh just this weirdo that kept talking, and to me. i don't like when people talk at the gym, especially when i don't talk back to them. he was basically saying in a joking manner "is this kid alright to do 225...someone come over here and check on this, its heavy weight...that's ok i only do 300(really sarcastic), etc, etc"...****ing dumbass. so i pumped out 375 x 4...

  4. #79
    Push powerlifting heathj's Avatar
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    Monday, May 1, 2005
    Worked 6 hours (7am-1pm)

    Depletion Workout -

    Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
    Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
    Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
    SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
    donkey, seated, donkey - 1st round: 3pps x 15, 70 x 15, 3pps x 15 2nd: 3pps x 15, 70 x 15, 3pps x 15
    Side Raise - 1st round: 10's x 15 2nd: 10's x 15
    Front Raise - 1st round: 10's x 15 2nd: 10's x 15
    Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
    Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
    (All sets supersetted)
    ---Workout time: 40 minutes---

    20 minutes on the Elliptical afterwards. Really easy. Indoor floor hockey in 1 hr 45 min.

    Diet
    Meal 1 - 1 banana, 1 scoop protein, 2 pills thermocin
    Meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 2 pills thermocin
    Meal 3 - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 2g fish oil, 20g protein
    Still left:
    2 pills thermocin
    Meal 4 - 200g chicken, 2 cups beans/peppers, 1/2 cup cottage cheese, 3g fish oil
    Meal 5 - 2 scoops protein, 2g fish oil

    Trying to find where I can eliminate some carbohydrates. I may increase chicken intake in my third main meal, and take out the lowcarb tortilla and possibly cottage cheese. Maybe make chicken 250-300g and just put a little bit of ranch on top or something.

    I was also curious as sometimes I put teriyaki sauce on my chicken, which has some carbs. But certainly some of the sauce burns off, so I'm wondering how much stays on...
    Last edited by heathj; 05-03-2005 at 10:42 AM.

  5. #80
    Push powerlifting heathj's Avatar
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    Bored in lab...

    Weight is 203 Tuesday morning (today). That is a drop in 4 pounds over the last 2 weeks. So doing good. Not sure how bodyfat is going down, but my ab measurement doesn't seem to be dropping very quickly. My chest measurement however has gone down a significant amount since I started this diet.

    I'm still not 100% sure where to measure for the hip? Anyone have a specific spot they can explain to me?
    Last edited by heathj; 05-03-2005 at 10:45 AM.

  6. #81
    Journalist galileo's Avatar
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    I just do 3-site (pec/ab/quad). It's good enough for progress, most of the time.

  7. #82
    Push powerlifting heathj's Avatar
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    and what formula do you plug that into?

  8. #83
    I wannabebig!
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    i would imagine the pollock equation, if you want a program for the ab/pec/thigh equation ( all you have to do is plug in the #'s and your age... and sex ) let me know

  9. #84
    Journalist galileo's Avatar
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    If my webserver wasn't down, I'd give you the calculator that I wrote. What's your email?

    FWIW - my calculator is THE BEST.

  10. #85
    Push powerlifting heathj's Avatar
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    heathjones3@hotmail.com

    I use this:
    Attached Files Attached Files

  11. #86
    Push powerlifting heathj's Avatar
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    Tuesday, May 3, 2005
    Weight: 203
    Bodyfat: 11.3%

    Weight is taken in morning, bodyfat taken at night. My abdomen measurement is still high, sitting at around 18-19mm...I don't understand why it won't go down. Chest is getting more cut and arms...abs coming out a little bit. So far in this process...about 12 weeks total with a week break in there, I have lost 11 pounds and about 3% bodyfat. Gone from 183.6lbs LBM/30.4lbs fat to 180.1lbs LBM/22.9lbs fat (-7.5lbs fat/-3.5lbs LBM). Alright I guess, see others get way better results...but its good for me. (Diet's probably not perfect)

    Depletion Workout -

    Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
    Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
    Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
    SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
    Standing, seated, donkey - 1st round: 100 x 15, 70 x 15, 3pps x 15 2nd: 100 x 15, 70 x 15, 3pps x 15
    Side Raise - 1st round: 10's x 15 2nd: 10's x 15
    Front Raise - 1st round: 10's x 15 2nd: 10's x 15
    Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
    Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
    (All sets supersetted)
    ---Workout time: 40 minutes---

    15 minutes on elliptical afterwards. Softball game for an hour as well. We won 10-4, and I hit a single, double, triple, and like 4 rbi's

    Diet
    Meal 1 - 1 banana, 2 scoop protein, 3 pills thermocin
    Meal 2 - 4 egg whites, 1 whole, 84g ham, 2g fish oil, 3 pills thermocin
    Meal 3 - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 20g protein
    Still left:
    Meal 4 - 200g chicken, 2 cups beans/peppers, 1/2 cup cottage cheese, 3g fish oil
    Meal 5 - broccoli, protein, fish oil
    Last edited by heathj; 05-11-2005 at 02:54 PM.

  12. #87
    Push powerlifting heathj's Avatar
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    Here are some very unpumped pics from last night. Angles are a little off as well. Sorry they're a little big.
    Attached Images Attached Images
    Last edited by heathj; 05-04-2005 at 03:31 PM.

  13. #88
    fat and small Blood&Iron's Avatar
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    Your legs (calves especially) are insane.

    Nice work.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesn’t realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  14. #89
    Push powerlifting heathj's Avatar
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    Thanks B&I. I love my calves. I work hard on them.

    Wednesday, May 4, 2005
    Work 7am-1pm
    school 2-4pm
    basketball 5:30-6:30pm
    interview 7:30pm

    no cardio, took a nap instead...that burns calories too, right?

    Diet
    Meal 1 - 2 tbsp trail mix, 1 scoop protein, 2 pills thermocin
    Meal 2 - 1 whole egg, 1 egg white, 130g ham, 2g fish oil, 2 pills thermocin
    Meal 3 - 1 can tuna, 1 slice LC bread, 15g cheese, 1g fish oil, 2 pills thermocin
    Meal 4 - 1 LC tortilla, 1/2 lb. ground beef, 1/2 cup lettuce, 2g fish oil
    Left:
    Meal 5 - 1-2 cups broccoli, 1 scoop protein, 1/2 cup cottage cheese, 1g fish oil
    Last edited by heathj; 05-04-2005 at 08:06 PM.

  15. #90
    Senior Member Manveet's Avatar
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    Wow, you have an amazing set of legs there Heath!
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  16. #91
    Journalist galileo's Avatar
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    You look like the guy who plays a kid from Mad TV.

    "Look what I can do!"

  17. #92
    Push powerlifting heathj's Avatar
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    stewart....nooooooo lemme do it!

  18. #93
    Push powerlifting heathj's Avatar
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    Thursday, May 5, 2005 (Cinco De Mayo)
    Final Depletion

    Leg Press - 450 x 12, 510 x 12
    HS Leg Curl - 105 x 12, 12
    HS Leg Extension - 90 x 12, 12
    Standing Calf, donkey, seated - 120 x 12, 4pps x 12, 125 x 12
    Flat BB - 220 x 10 + 2...little help on last two...don't know why?
    Reverse Grip Flat BB - 185 x 8 + 2
    Incline Cable Rows - 120 x 12, 150 x 12
    Incline BB - 135 x 12, 175 x 10
    Pullups - BW x 12, +25 x 8 + BW x 4 (DB fell out of the grips of my feet after rep 8...forgot my belt)
    Upright Rows - 60 x 12, 90 x 12
    Alt. DB Curls - 40 x 12/12, 45 x 12/12 (Daaayum...tough but sweet)
    1-arm pushdowns(over/under) - 60 x 10/10, 60 x 10/10 (both arms got same rep #)

    biked to school today for some cardio. soccer or something later for adult fitness class.

    Diet
    meal 1 - 1 scoop protein, 1/4 cup mixed nuts (almonds, peanuts, cashews), 1g fish oil
    meal 2 - 1 slice LC bread, 1 can tuna, 15g cheese, 1g fish oil
    meal 3 - 1 scoop protein, 2-3 tbsp mixed nuts, 1g fish oil
    meal 4 - 1 scoop protein, 30g gatorade mix (pre-w/o)
    meal 5 - 1.5 cups raisin bran w/ .5 cups milk, protein shake (.5 yogurt, .5 banana, .75 cups milk, 1.5 scoops protein, 2.5 strawberries) (post-w/o)

  19. #94
    Senior Member getfit's Avatar
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    your back double bi is great me likes! looking good heath
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

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  20. #95
    Push powerlifting heathj's Avatar
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    Strength increases again!

    thanks getfit I would say thanks ____ but I don't know your real name...may I be so cool as to have it? Thanks

    Saturday, May 7, 2005
    Worked 9 hours (8am-5pm)
    Power Workout -

    SLDL - WU, 275 x 6, 285 x 6, 6
    Flat DB Press - WU, 100 x 6, 110 x 6, 110 x 5
    Front Squat - WU, 185 x 5, 225 x 3(feet touching on both those sets), 235 x 5(not touching...about a foot apart...normal)
    DB Shrugs - 130 x 10, 140 x 10, 150 x 10! (straps on all 3 sets...150! boo ya...highest db at the weightroom)
    Clean + Press - 135 x 5, 155 x 5, 185 x 1!

    Damn good workout. Always having good workouts even after 9 hours of labor. Front squat...I like the feet touching each other, makes it a TON harder though, never actually done that before. Clean + Press...I wanted 185, so I figured I'd go for it. It was a struggle to push up, but I got that mother ****er!!

    Diet -
    Meal 1 - 3 whole eggs, 2 slices bread, scoop protein?
    Meal 2 - 20 oz. gatorade, mesquite bbq chicken w/ bacon QUIZNOS
    Meal 3 - 2 scoops protein, 1 tbsp pb, 1 banana, 1 cup milk
    Meal 4 - 32 oz. gatorade (During workout)
    Meal 5 - 2 scoops protein (post-workout)
    Last edited by heathj; 05-07-2005 at 07:58 PM.

  21. #96
    Push powerlifting heathj's Avatar
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    hey gal that 3 site gave me 8.5% on a 7mm chest/17mm ab/7mm quad. I am not nearly that low. 8 site gives me 11.3%.

    Monday, May 9, 2005
    Worked 6 1/2 hours (7am-1:30pm)

    Depletion Workout -

    Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15 (getting easy)
    Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15 (ditto)
    Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
    SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
    Standing, donkey, seated - 1st round: 100 x 15, 3pps x 15, 70 x 15, 2nd: 100 x 15, 3pps x 15, 70 x 15 (damn those donkey's killed me today)
    Side Raise - 1st round: 10's x 15 2nd: 10's x 15
    Front Raise - 1st round: 10's x 15 2nd: 10's x 15
    Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
    Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
    (All sets supersetted)
    ---Workout time: 38 minutes--- (Down 2 minutes...what the hell...)

    17 minutes of elliptical afterwards. Some sort of sport with the old folk in about 2 hours. (racquetball maybe?)

    Diet
    Meal 1 - 1 scoop protein, 56g turkey, 1g fish oil, 2 pills thermocin (no carbs..)
    Meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 3 pills thermocin
    Meal 3 - 1 can tuna, 1 slice LC bread, 25g RF cheese, 1 tbsp nuts, 1g fish oil
    Still left:
    1 pill thermocin
    Meal 4 - 200g chicken, 2 cups beans/peppers, 1 scoop protein, 2g fish oil
    Meal 5 - 84g turkey, 3/4 cup beans/peppers, 1/4 cup nuts, 1g fish oil

    Should end up with: 197g pro/48g carbs/32g fat 1268 cals

    Sunday's (5-8-05) diet looked like this:

    1 slice bread, 2 whole eggs, 1g fish oil
    1 scoop protein
    1 slice bread, 1 can tuna, 25g lf cheese
    1 slice bread, 1 whole egg, 3 egg whites, 2g fish oil
    200g chicken w/ 1 tbsp ff ranch
    1 apple
    1 slice bread, 84g turkey, 25g lf cheese
    2 scoops protein, 2g fish oil
    2 tbsp nuts

    96g carbs/218g pro/40g fat 1616 calories (perfect!)
    Last edited by heathj; 05-09-2005 at 11:11 PM.

  22. #97
    Push powerlifting heathj's Avatar
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    tuesday, may 10, 2005

    workout -
    same sh*t, new day.

    bodyfat didn't seem to drop much. Plus I have a weird body. Checked my ab measurement earlier and said it was 16mm, then now it says 18mm. Same goes with other measurements...must've gained weight in the last few hours.

    diet -
    meal 1 - 1 scoop protein, 56g turkey
    meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 3 pills thermocin
    meal 3 - 1 can tuna, 1 slice lc bread, 25g rf cheese, 1g fish oil
    LEFT:
    meal 4 - 200g chicken, 1 tbsp ranch, 1.5 cups beans, 2g fish oil, 3 pills thermocin
    meal 5 - 84g turkey, 1/4 cup nuts, green beans?, 2g fish oil

  23. #98
    Push powerlifting heathj's Avatar
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    wednesday, may 11, 2005
    Weight (6:30am): 200!
    --Weight is dropping at about 2 pounds a week the last few weeks (3 lbs. this week). Bodyfat measurements aren't going down too much, but I look way better in the mirror.
    work 7am-1pm

    35 minutes of lacrosse at 5:30pm

    Diet
    1 scoop protein, 56g turkey, 2 pills thermocin
    1/2 bagel
    4 egg whites, 1 whole, 84g ham, 1g fish oil, 2 pills thermocin
    still left:
    1 can tuna, 1 slice lc bread, 25g rf cheese, 1g fish oil, 2 pills thermocin
    250g chicken, 1 tbsp ff ranch, lc tortilla, 2 tbsp PB (EEK!!), 2g fish oil
    1/2 chicken bacon ranch from subway(scraped off ranch, only ate half bread, no olives) (Another oops)

    Started debating quitting this diet and kinda cheated a bit with some PB and that sub which my girlfriend bought me (She thought it was my refeed). Also that half bagel was at work. They had me go buy 2 dozen bagels for everyone and I couldn't resist...so I ate a half of one.

    REFEED TOMORROW: I need it, I am dying!
    Last edited by heathj; 05-11-2005 at 11:49 PM.

  24. #99
    Push powerlifting heathj's Avatar
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    uggh..thank god tonight came....here's my day.

    thursday, may 11, 2005

    final depletion workout. felt like i had no f*cking energy at all. Felt tired all day! Somehow managed a few pr's though, bench was bad though. Pure adrenaline...i was dying. *Rode bike to school twice and played lacrosse*

    no spotter--
    Leg press: WU, 450 x 12, 520 x 12(+10 PR)
    HS leg curl: 100 x 12, 110 x 12(+10 PR)
    lEg extensIOns: 120 x 12, 140 x 12(+20 PR...not too hard, but hurts after LP)
    Standing calf, donkey, seated, donkey (LEFT LEG ONLY): 60 x 12, 135 x 12, 50 x 12, 135 x 12 (had to use help of right leg a little...trying to even these b*tches out)
    Flat BB: WU, 225 x 8, 225 x 5 (Bah!)
    INclinE cable rows: 120 x 12, 160 x 12(+10 PR)
    Incline BB: 135 x 12, 165 x 12(easy)
    PUllups: BW x 12, 12 (Forgot belt again! just went down farther then before)
    BB UpriGht RowS: 60 x 12, 90 x 12
    Seated French Press: 50 x 12 (Never done before...easy)
    FLat SKulls: 90 x 12 (haven't done in a while...ouch)
    Alt. db hammer curls(left/right): 40 x 12/12, 45 x 12/12 (arms looked huge)


    7:20amwake up tired as sh*t. eat 56g turkey, scoop protein
    go to class 8-9:15, then set up a meeting tomorrow morn. for pe 301.
    9:30 eat 4 egg whites, 1 whole, 84g ham, 1g fish oil
    study for 2 hours.
    11:20 eat 1 slice lc bread, 1 can tuna, 25g rf cheese, 1g fish oil
    2:15pm 2 scoops protein
    2:20 1 scoop protein, 3/4 bagel w/ ff cream cheese
    2:30-3:40 WORKOUT
    eat 3 cups frosted flakes, 45g gatorade
    lacrosse from 5:30-6:30pm
    7pm-10pm have ate like 5 cups cereal, 1 bagel, 2tbsp ff cream cheese, 60g gatorade, 1 maple bar, 1 harvest powerbar, 3 cups milk, haganese(chinese food from grocery store..two servings of honey glazed chicken, & chicken fried rice)

  25. #100
    Player Hater PowerManDL's Avatar
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    You should do like I did and take 5mg of bromo so you can drop the cals down to 800 or so on the depletion days.

    You'll be starving sure, but jumping into 5mg of bromo with no build-up will make you so loopy you won't care.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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