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Thread: Hell, why not?

  1. #76
    fat and small Blood&Iron's Avatar
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    Originally posted by The_Chicken_Daddy
    I wonder if Par Deus realises that DON stands for 6-diazo-5-oxo-l-norleucine and not 6-diaza-5-oxo-l-norleucine...
    Dude, you're scaring me.

  2. #77
    Party of "No." Tryska's Avatar
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    Originally posted by Blood&Iron

    As casting director, I approve. Your role, however, will have to be expanded. You will now be my love interest. Oh, and Russell Crowe is out. I will be performing as myself, including all love scenes with Salma...
    wise idea getting rid of russell. heard he has a bit of an attitude problem. and i'm sure salma wouldn't mind. *lol*
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  3. #78
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    Day 13 - 2/02/02

    GENERAL RAMBLINGS
    No ramblings today...at least not in written form.

    EXERCISE
    NONE.

    DIET

    10:00am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey(49g carbs/8g fiber, 46g protein, 16.5g fat)

    12:00am: 1 VPX Micellean MRP, 1oz peanuts(27g carbs/9.5g fiber, 52g protein, 16g fat)

    2:00pm: 1 oz peanuts(5g carbs/2g fiber, 7g protein, 14g fat)

    4:00pm: 1oz peanuts, 1 can peaches, 1 cup milk, 1 scoop whey(67g carbs/5g fiber, 37g protein, 15.5g fat)

    6:30pm: stir-fried chicken and vegetables(36g carbs/8g fiber, 52g protein, 20g fat)

    9:30pm: 3 ZMA caps

    10:00pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

    Totals:
    Calories: 2563kcal
    Carbs/Fiber: 206g/39.5
    Protein: 239g
    Fat: 87g

    Comments:
    A bit lower in carbs and higher in fat than usual, but overall calories were just about right(I mentioned I was gonna reduce these to 2400 but changed my mind.)

    MISC. RECOVERY ISSUES
    Got a solid 9 hours of sleep. Just right.
    Last edited by Blood&Iron; 02-02-2002 at 06:12 PM.

  4. #79
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    Re: Day 13 - 2/02/02

    Originally posted by Blood&Iron
    Got a solid 9 hours of sleep. Just right.
    That is simply beautiful. I haven't done that in years.

  5. #80
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    Re: Re: Day 13 - 2/02/02

    Originally posted by Fart Barker


    That is simply beautiful. I haven't done that in years.
    I can't function on much less than 8 myself. During school I'd sometimes only get five or six, and much hilarity ensued. One example: me and my partners on a large programming project found an error at 9pm on a Friday night. We then spent the next 8 hours 'fixing' it. At about 7am the next morning we realized there never was an error. Boy, was that funny(Note sarcasm.)

  6. #81
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    Day 14 - 2/03/02

    GENERAL RAMBLINGS

    EXERCISE

    Stationary Bike:
    High-Intensity Interval Training:
    2min warm-up
    20s as fast as I could pump my legs, level 12
    10s at slow pace, level 5
    20s as fast as possible, level 12
    10s at slow pace, level 4
    20s as fast as possible, level 12
    30s at slow pace, level 4
    20s at pretty fast pace , level 12
    30s at slow pace, level 4
    20s at fast pace, level 11
    30s at slow pace, level 4
    20 at fast pace, level 11
    2 min cool-down

    Comments
    I had ingested a fair amount of carbs prior to cardio this morning, hoping it would make things a bit easier. Actually, things seemed to be a bit more difficult today. In any case it didn't have the profound effect for which I was hoping, so I'll continue to have only protein prior to my cardio. Also, I started things off on a recumbent bike, but the first interval was so damn easy I had to hop off and get on a normal bike, which I find really uncomfortable when I pumping my legs really fast. I still haven't found the "ideal" way to do my intervals(Maybe, <shudder> I'll try sprints.) Damn we're my lungs burning. Really huffing and puffing. Quite sad, actually. And things don't seem to be getting any easier. I almost miss my old wimpy cardio. Almost.


    Calf-raise on incline leg press:
    75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

    Seated Calf-Raise:
    45 x 10, 35 x 10, 25 x 10, 15 x 10, 15 x 10

    Comments:
    Again, even with the incredibly piddly weights I'm using, my calf workout ended up being moderately difficult. I just have no endurance in my legs whatsoever.

    Overall Comments:
    Today at the gym sucked. Only because it was, for some unknown reason, really difficult and onerous today. I don't really grade cardio or my high-volume calf workouts like I would my "real" workouts, so this doesn't mean it was a "bad" workout. It just wasn't fun--surprise, surprise.

    DIET

    8:00am: 22g whey, 60g mueli, 1/2 cup milk(49g carbs/8g fiber, 36g protein, 7.5g fat)

    10:00am: 1 scoop Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

    10:30am: 22g whey, 5g glutamine peptide, 5g BCAAs,100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine (3g carbs/0g fiber, 22g protein, 1.5g fat)

    10:45am: 1 serving Trac Creatine(4g arginine, 4g creatine)

    11:15am: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

    1:00pm: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

    1:30pm:3 cookies(15g carbs/0g fiber, 1g protein, 7g fat)

    2:30pm: 1 oz peanuts, stir-fried chicken and vegetables(23g carbs/6g fiber, 35g protein, 26g fat)

    6:00pm: 1 oz peanuts(7g carbs/3g fiber, 8g protein, 16g fat)

    6:30pm: 1 small packet tuna, side salad, 4 tbsp dressing, acorn squash and cheese(30g carbs/4g fiber, 30g protein, 16g fat)

    9:30pm: 3 ZMA caps

    10:00pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

    Totals:
    Calories: 2626kcal
    Carbs/Fiber: 249g/28.5g
    Protein: 222g
    Fat: 82.5

    Comments:
    Shouldn't have eaten the couple of cookies I did. It sucks when, because of other people, there's junk food around. I'm never tempted at the supermarket. But if there's a bag of cookies lying around it's hard not to take just one. Dammit. Overall, though, okay, if a bit high in calories. I'm still not sure if I'm losing weight too rapidly or not quickly enough(I've not been getting very consistent number when I weight myself of late. This may be due to the refeeds and added muscle glycogen.)

    MISC. RECOVERY ISSUES
    9 hours sleep.
    Last edited by Blood&Iron; 02-03-2002 at 06:51 PM.

  7. #82
    is no more. Orange357's Avatar
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    woo...Read most of your journal,,I have a headache..Great work though! nothing like OCD to get you though the day!
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  8. #83
    fat and small Blood&Iron's Avatar
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    Originally posted by Orange357
    woo...Read most of your journal,,I have a headache..
    Hmmm...I'm still trying to work out if this comes to a compliment or not...

    Great work though! nothing like OCD to get you though the day!
    I DO NOT HAVE OCD!

    Although, I do wash my hands a lot...and I generally have to check that my car's locked at least twice before I'm really conviced...wait a minute...F*CK ME...

    Maybe I can get a prescription or something.

    Actually, I really would rather not write down every damn thing I eat, etc. and have attempted to something similar to this a few times. Usually I quit after 2-3 days 'cause it's really quite tedious.

  9. #84
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    Day 15 - 2/04/02

    GENERAL RAMBLINGS
    I've been weighing myself every night for the last few days, and am still not sure whether or not I'm losing weight to rapidly or not rapidly enough. I've gotten at various times weights of 205, 201, 202.5. I think the 202 figure is the legit one--at least I hope it is, as that is exactly the amount of weight loss for which I've been shooting(Namely, about 1lb a week.) I didn't manage to meet up with the guy who does my bodyfat tests, so I'm still unsure on that front, but I definitely getting leaner and leaner. Tomorrow, if I followed my previous schedule would be a refeed day, but I'm gonna wait until the afternoon and begin my refeed then, and continue it on Wednesday.(I've read some more stuff by Lyle McDonald which suggest this is a better way to approach things.) We'll see how things work out.

    Just thought I'd also mention the damn power to my house is out, so I'm having to write this using a laptop computer with a flashlight pointed at it to see what I'm doing. So if the quality of this is less than normal, that's my excuse(Not a good one, but still it'll work.)

    EXERCISE

    Incline DB Press
    Tempo: 212
    Warm-up: 60's x 6
    Work-set: 80's x 3

    Comments:
    I'd thought maybe about switching the final work-set on this exercise for a set on the Hammer Strength Incline Press, but decided not, at least for the time being. Basically, a repeat of last week. Really pushed for 4th rep, but it wasn't gonna happen.
    B&I Rating:
    Decent.

    Barbell Bench Press
    Tempo: 212
    Warm-up: bar x 8, 135 x 6

    Comments:
    Nothing of note here. Nice, easy warm-up.
    B&I Rating:
    N/A

    Hammer Strength Bench Press
    Tempo: 414
    Warm-up: previous exercise
    Work-set: 190 x 3

    Comments:
    Increase the weight by 5 lbs and got the same reps as last week. But I really had to bust ass for the last rep. Actually, my form might've been a bit off. I haven't struggled as much for rep as I did for the last one here in quite a while.
    B&I Rating:
    Great.

    Incline DB Flyes
    Tempo: 212(warmup), 414(work-set)
    Warm-up: 20's x 6
    Work-set: 45's x 4.5

    Comments:
    As last week I really busted ass on this, but just ended up with a repeat of last week. Exactly the same.
    B&I Rating:
    Decent.

    Dips
    Tempo: 101
    Warm-up: bodyweight x 6
    Work-set: bodyweight+50lb db x 2

    Comments:
    Damn. I was so close to getting a third rep I could taste it. If I had put as much into that rep as I did the final rep on the Hammer Strength Bench Press, maybe I couldv'e gotten it. I'm not sure though. All in all, a decent effort.
    B&I Rating:
    Decent.

    DB Overhead Press
    Tempo: 212
    Warm-up: 25's x 6
    Work-set: 55's x 2

    Comments:
    Lowered the weight on the warm-up from 30lb DBs hoping it would make the work set a bit easier. No such luck. Last week I really put forth a good effort here. The week before that I did a sh*t job. Well, this was a repeat of 2 weeks ago. One rep less than last week and I used so-so form.
    B&I Rating:
    Crap.

    Hammer Strength Behind-the-neck Press
    Tempo: 101
    Warm-up: previous exercise
    Work-set: 180 x 3

    Comments:
    Repeat of last week. Moderately decent effort.
    B&I Rating:
    Mediocre.

    Seated Lateral Raise
    Tempo: 212(warm-up), 414(work-set)
    Warm-up: 12's x 6
    Work-set: 15's x 4

    Comments:
    Repeat of last week. A decent push for a 5th rep but nothing extraordinnary.
    B&I Rating:
    Okay.

    Barbell Wrist Curl
    Tempo: 212(warm-up), 414(work-set)
    Warm-up: bar x 6
    Work-sets: 95 x 3

    Comments:
    Lost a rep from last week. I noticed I tend to curl my wrists up too far so the weight is pressing my hands toward my wrists(This does not feel good, and is probably the reason for the pain I sometimes experience while performing this exercise. I'll be careful next time not to do this.
    B&I Rating:
    Crap.

    Overall Comments:
    Again, not a bad workout, but not a great one either. Pretty mediocre. This seems to be a theme while dieting. Man, I can't wait to start bulking again. Maybe in a couple more months. I've still got a long way to go. I'm also starting to get sick of my routine. I've never stuck to a single routine as long as I've been on this one(4 months now) I tend to get bored easily, and am really feeling the need to mix things up a bit. We'll see how I feel on Wednesday and Friday.

    DIET

    8:30am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(32g carbs/4g fiber, 42g protein, 10.5g fat)

    9:15am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 800mg Phosphotidyl choline, 100mg ginkgo biloba, 1g L-tyrosine

    9:50am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

    11:25am(halfway through workout): 25g Ultra Fuel, 250mg ALA(25g carbs/0g fiber, 0g protein, 0g fat)

    11:45am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

    1:00pm: 1/2 Chicken Caesar Wrap, 1/2 Lean Body MRP(30g carbs/2g fiber, 32g protein, 9g fat)

    4:00pm: 1/2 Chicken Caesar Wrap, 1/2 Lean Body MRP(30g carbs/2g fiber, 32g protein, 9g fat)

    6:00pm: stir-fried chicken and vegetables(40g carbs/8g fiber, 52g protein, 20g fat)

    9:30 3 ZMA caps

    10:30pm: VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

    Totals:
    Calories: 2454kcal
    Protein: 250g
    Carbs/Fiber 232g/23.5g
    Fat: 58.5

    Comments:
    A bit lower in fat and higher in protein than usual, and the calories were a bit lower than normal but not horrible. Forgot to prepare my food ahead of time last night, so I was forced to eat at a cafeteria--hence the chicken caesar wrap(In a white tortilla--eyyyehh.)

    MISC. RECOVERY ISSUES
    Got a good 8 hours of sleep. I'm doing Budo Taijutsu again last night. Missed both classes last week due to scheduling conflicts etc. Also had to walk a good mile or two to pick something up for work, but I can't imagine it'll have much of an effect on anything.
    Last edited by Blood&Iron; 02-04-2002 at 05:55 PM.

  10. #85
    is no more. Orange357's Avatar
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    Originally posted by Blood&Iron
    [B]
    Hmmm...I'm still trying to work out if this comes to a compliment or not...
    **

    I DO NOT HAVE OCD!

    Although, I do wash my hands a lot...and I generally have to check that my car's locked at least twice before I'm really conviced...wait a minute...F*CK ME...

    Maybe I can get a prescription or something.
    **
    Actually, I really would rather not write down every damn thing I eat, etc. and have attempted to something similar to this a few times. Usually I quit after 2-3 days 'cause it's really quite tedious.
    **Thats cool..Im not writing down my diet right now but i try to keep it at 3500-4000, i figure im eating a lot trying to put on weight plus it really doesnt differ much day to day other than extras **** i put in
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  11. #86
    Geordie The_Chicken_Daddy's Avatar
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    how come you only do one work set?

    oh, and why such low reps? any particular reason?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  12. #87
    fat and small Blood&Iron's Avatar
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    Originally posted by The_Chicken_Daddy
    how come you only do one work set?
    While I do break some of the rules, e.g. very long rest periods, and multiple exercises for the same muscle, I'm still generally a HIT guy. Compare my routines to Dorian Yates. They're somewhat similar. I started out doing only 1 set period with no warmups, but with such low reps I think a warm-up is, in general, a good idea. I was doing two warm-ups for most exercises until I started dieting, but I figure these merely cut into my recovery ability, which is already limited by submaintenance calories, and don't place enough of a stress on the muscle to cause any sort of adaption.

    oh, and why such low reps? any particular reason?
    If you add up my tempo and multiply that by the number of reps I perform you'll see my TUL is probably around 15-30seconds. Then consider than most people perform their reps at a tempo of 0.5-0-0.5--or many even faster--and multiply that by the number of reps they perform. Even if one performs 12 reps at that speed the TUL is still only 12s. I also have very poor muscular endurance and find short to moderate TULs work best in my case. Generally, I adjust the cadence or rep range to one or two exercises so that I've also got a couple of longer TULs, i.e. the chest flyes, leg press, leg extensions, etc.

    Hope that answers your questions.

  13. #88
    Geordie The_Chicken_Daddy's Avatar
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    TUL?


    time under ?......
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  14. #89
    fat and small Blood&Iron's Avatar
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    Originally posted by The_Chicken_Daddy
    TUL?


    time under ?......
    Time under load

    Some people use TUT-Time under tension

    Same thing.

  15. #90
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    Day 16 - 2/05/02

    GENERAL RAMBLINGS
    Technically, today is a refeed day, but I've decided to try and 'listen' to my body. Actually, I'm lying. I'm just gonna start trying to center my refeeds around the days I lift, rather than having them every three days. I also plan on beginning my refeed tonight, the day before my workout and continuing it tomorrow, as per Lyle McDonald's suggestions. I may change my mind, though. Depends on how I'm feeling this evening.

    Still haven't had my bodyfat tested. I saw the guy that normally does it last night at the gym. Hopefully, I'll be able to catch him at a time that he can perform the test.

    Also, my back has been hurting somewhat. I remarked last week that while performing Hammer Strength rows I felt an odd sensation in my right back(Rhomboid, perhaps.) I thought everything was fine, but Sunday I sneezed and felt some pretty intense pain. Yesterday, it wasn't really bothering me much, but while at my Budo class last night, were were practicing some techiques and at one point I fell rather hard on my back. F*******CK. Major pain. It was painful to even breathe for a while. It was still a little tender this morning and I considered using it as an excuse to skip the gym. If I'm intelligent--unlikely--I'll skip my workout tomorrow. But unless I'm in acute distress, I'm just gonna ignore the pain. Kids don't try this at home(I lecture people all the time about not working out while injured. What a hypocrite!) Anyways, just goes to show that even moderately decent form, i.e. moderately crappy form, can have consquences. Hopefully this will teach me a lesson.

    EXERCISE

    Elliptical Trainer:
    High-Intensity Interval Training:
    Something or other...

    Comments
    I was sorting playing things by ear today, adjusting my rest periods and the level of difficulty as needed. I think I did about 6-7 intervals, but am not sure. I really didn't put in the level of effort I have in the past sessions. But it was still quite taxing. I was huffing and puffing and could barely walk after I got off the machine. I guess that counts for something. Not much, but something.

    Calf-raise on incline leg press:
    75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

    Seated Calf-Raise:
    45 x 10, 35 x 10, 25 x 10, 15 x 10, 25 x 10

    Comments:
    Speed up my tempo on these from last time. Sorta cheating, but I don't really care.

    Overall Comments:
    A quite sh*tty job overall. I really didn't even feel like going into the gym this morning, and considered skipping cardio today. But that little, annoying inner-voice prodded and insulted me to at least do something. I had to go to the gym anyway to take a shower, as my power is out at home, so I've got no hot water.

    DIET

    9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

    10:00am:1 serving Trac Creatine(4g argininine, 4g creatine), 100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine)

    10:30pm(pre-workout):22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

    10:45pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

    1:00pm: stir-fried chicken and vegetables(27g carbs/4g fiber, 27g protein, 12g fat)

    3:00pm: 1 oz peanuts(4g carbs/3g fiber, 7g protein, 16g fat)

    3:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

    ------------------REFEED BEGINS-----------------------------------------

    6:00pm: 2 low-fat Hostess cinnamon crumb cakes(38g carbs/0g fiber, 2g protein, 1g fat)

    6:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

    8:00pm: 1 Lean Body MRP, 1 cup milk, 2 low fat Hostess crumb cakes(74g carbs/1g fiber, 55g protein, 3g fat)

    8:45pm: 100g Ultra Fuel, 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

    10:00pm: 3 ZMA caps

    10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

    Totals:
    Calories: 3543
    Carbs/Fiber: 499g/38g
    Protein: 262g
    Fat: 55.5g

    Comments:
    I'm not sure how to evaluate this as it's a hybrid diet/refeed day.
    The fat came in surprisingly low and the carbs fairly high. Weird. The protein is maybe a bit high, but overall not bad(I think. Again, I'm not sure how to evaluate this.) Calories are probably just a little above maintenance.

    MISC. RECOVERY ISSUES
    A decent 9 hours of sleep.
    Last edited by Blood&Iron; 02-05-2002 at 08:00 PM.

  16. #91
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    Hey, I've been lookin all around, but I can't find the percentage deficit and percentage surplus of calories during dieting and refeed periods. What have you been using? -20% when dieting and +80% when refeeding?

  17. #92
    fat and small Blood&Iron's Avatar
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    Originally posted by aeckhardt
    Hey, I've been lookin all around, but I can't find the percentage deficit and percentage surplus of calories during dieting and refeed periods. What have you been using? -20% when dieting and +80% when refeeding?
    I started mostly using info from Par Deus. He recommends 20-50% above maintenance for refeeds. I haven't kept track too carefully, but I'd guess I'm usually around the 50% mark. While dieting I started at 500 calories under maintenance(For me this was 3000kcal) and have worked my way down over the course of 8 weeks to my current level of around 2500kcal. Most of the decreases just sort of happened. Basically, I'd either decrease my grams of fat, or my grams of protein and carbs by about 200kcal. I think more in terms of macronutrients than calories.

    BTW, did you look at the site that was posted in the Leptin thread. I think this stuff is also covered at that site.

    Hope that helps.

  18. #93
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    Day 17 - 2/06/02

    GENERAL RAMBLINGS
    Almost nobody will admit to using bad form. A very few will, but justify it saying things like "You can't baby 400lbs."(Actually, this is from someone I very much respect.) Bullsh*t. Some people can get away with using poor form for years and years and never suffer any ill effects. They are the exceptions, however. For the rest of us, it is a ticket to debilitating injury, or worse, an end to our training careers. I am one of the worst sticklers for form you'll ever meet. I tried training a friend once. It was the first and last time I will ever do such a thing. No matter how much we lightened the weights and no matter how much I yelled at him, he could never perform his reps to my satisfaction(This says more about me than him.) While this perfectionism spelled doom for any idea of being a personal trainer, it has served me well in my own training. I've only been training three years. For the first two, I was obsessive about form. You couldn't pay me to perform my exercises with poor form. I just wouldn't do it. Of course, as a consequence I never suffered an injury. I didn't know what "bad" soreness was. It didn't exist in my world.

    Then I hired a trainer to supervise my workouts. Well, that was the plan anyway. I ended up ditching my own training plan to give his theories a try. One of these was using whatever cadence came naturally--generally, this ended up being far faster than anything I'd done previously. (I am still thankful to him for other things. I was incredibly dogmatic with regards to training methodology, and he showed me there was not only one path to success.) Not surprisingly, my poundages were going up rapidly. And for a while things seemed to be just hunky-dory. But after 6-7 months of this, I started noticing something. Upon waking my lower-back would be tender. I'd feel a twinges in my shoulder or knees from time to time. Still, I refused to admit the truth of the matter. I was approaching a 300lb squat, a 230lb machine overhead press, and a 900lb leg press for reps. Nothing impressive, but for me these were significant numbers. Some part of me--the part that is 'special' and rides on short bus-- felt that if I reduced my weights I'd whither away. That somehow my muscle would atrophy. Heavy weights were necessary to build muscle, this part of me said. Intellectually, I knew better, but I was afraid to take action.

    But the twinges and the aches and pains continued to plague me. Eventually, I decided enough was enough. I cut my weights in half. I started using much slower tempos. And I started carrying Stuart McRobert's book on form with me everytime I went to the gym. I'd read his descriptions every time before I performed a lift. I'd have people watch me. Still, my form is not quite what is was before I hired the trainer. I still occasionally do something stupid. One example was the way I was performing my Hammer Strength row. I was just too proud of my poundages on it. I figured, 'Hell, it's only one exercise. Besides, my form isn't that bad' as if that would prevent me from getting injured. Well, last week my actions finally bit me on the ass. I pulled a muscle. Nothing major, but it was a sign. So this week I finally worked up the nerve, cut my poundage in half, and started performing the exercise as I should have in the first place.

    Most injuries aren't acute. They are cumulative. Years and years of bad form, of performing your exercises too quickly, these things take their toll. Don't let anyone tell you differently. I had one member of these boards who has been at the iron game far longer than me comment that I shouldn't pay such careful attention to tempo. That it is hampering my results. Maybe he's right. Having looked at his own journal I was very impressed by both his size and the weights he's putting up(Far more impressive than anything I'll likely ever achieve.) But you know what, I noticed something. Comments sprinkeld here and there in his journal that he had shoulder problems. Or that he couldn't perform regular squats anymore due to lower back problems. And he's only 31. Maybe it has nothing to do with his current training approach. I might have no f*cking clue what I'm talking about. But it's something to think about. When I die, the mortician is going to have to pry my cold, clammy hands from an olympic bar. I don't plan on being incapacitated by joint problems at age 40. As Stuart McRobert, a man who know from years of experience, is so fond of saying "When it comes to form, make no compromises. Ever." Truer words have never been spoken.

    EXERCISE
    Notes:
    1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

    2)I took EC before this workout.

    Assisted/Weighted Chins
    Tempo: 313(warm-up), 301(work-set)
    Warm-up: -110(palms-away) x 6
    Work-set: bodyweight+10lbs(palms-facing) x 5

    Comments:
    I was really worried about my back on this first exercise. But it felt fine. Easy, almost. Two more reps than last week.
    B&I Rating:
    Great.


    Hammer Strength Isolateral Row
    Tempo: 212
    Warm-up: 90 x 6
    Work-sets: 180 x 7

    Comments:
    This is where I f*cked myself up last week. I've known for some time that my form was a bit crappy here, but figured "Hell, it's only one exercise. Besides, my form isn't that bad." Stupid. Stupid. Stupid. Since my back felt perfectly fine after the chins, I thought maybe I could get away with performing this similarly to last week, if a bit stricter. But as soon as I started the right side, I knew it was a BAD idea. So, I swallowed what little pride remains to me, went from using 145lbs per arm, to 180 for both and kept my form picture perfect(It's impossible to do this, I feel, if performing this exercise one arm at a time. So from now one I'm doing both arms together.) Nor will I allow any scapular retrataction on the concentric, as this also was part of the thing that f*cked me up. Still this felt very intense, and I put forth a good effort.
    B&I Rating:
    Good.

    Rack Deadlift
    Tempo: 212
    Warm-up: 135 x 8(mixed grip)
    Work-sets: 250 x 6(mixed grip), 335 x 6(w/ straps)

    Comments:
    Again, I thought my back was not going to like this at all, but I really felt no discomfort--well, no more than the usual discomfort anyway. The work set without straps was a bit of a let down as my grip gave out before my back. Still there was 5lbs more on the bar, and I only lost 1 rep from last week. So, it was an improvement. The work set with straps was awesome though. I had someone watch my form as I've been a bit concerned about it on this exercise, and he said it was perfect. Two more reps that last week.
    B&I Rating:
    Great.

    Machine Pullover
    Tempo: 313
    Warm-up: 105 x 5
    Work-set: 195 x 3

    Comments:
    No improvement from last week, but I maintained the improved form I established last week, and considering the level of effort I put into the rack deadlifts, just repeating last weeks performance was a pretty decent achievement.
    B&I Rating:
    Okay..

    Seated Incline DB Curls(30 degrees)
    Tempo: 313
    Warm-up: 20's x 5
    Work-set: N/A

    Comments:
    Nothing much to note here. Just a light, easy warm up
    B&I Rating:
    N/A

    Standing BB Curls
    Tempo: 212
    Warm-up: previous exercise
    Work set: 95 x 2

    Comments:
    Well, this was my first attempt at replacing the isolateral spider curls. I was too ambitious as I haven't performed this exercise in some time, and used too much weight. Besides, I was reminded why I dropped these in the 1st place as I really don't care for these.
    B&I Rating:
    Crap.


    Hammer Strength Curls
    Tempo: 313
    Warm up: previous exercise
    Work set: 65 x 5

    Comments:
    Tried to be more cautious in the amount weight I used here. Again, I really didn't care for this exercise, as it doesn't feel nearly as intense as the isolateral spider curls.
    B&I Rating:
    Crap.

    Isolateral Spider Curls
    Tempo: 212
    Warm-up: previous exercise
    Work-set: RIght: 35 x 2 + 1 forced, Left: 35 x 2 + 1 forced

    Comments:
    Since I was unsatisfied with any of the other bi exercises I had tried, I decided to do a set of these. Considering that I still only performed 4 sets total for bi's it ain't that bad. Still I felt kinda silly. Since I had performed quite a bit more bi work that normal when I came to these I dropped the weight. The forced reps involved quite a bit of assistance from the other arm. But I finally acheived the intensity I was after.

    B&I Rating:
    Okay.

    Rear Delt Machine Flyes
    Tempo: 212
    Warm-up: 60 x 6
    Work-set: 105 x 4(5?)

    Comments:
    Added 7lbs to the work set. Still not sure if I got 4 or 5 reps. I hate it when I lose track like this, but sometimes I just get so caught up in things it can't be helped. Still a decent improvement from last week, although I should've pushed harder for an additional rep.
    B&I Rating:
    So-so.


    DB Shrugs
    Tempo: 212
    Warm-up: 45's x 6
    Work-set(kneeling): 55's x 5

    Comments:
    Dropped the weight from 65lb DBs to 55lb DBs. Better form and overall an okay effort. Still, nothing great.
    B&I Rating:
    So-so.

    Overall Comments:
    I was debating this morning whether or not I should even perform this workout. I was very worried about my back and consider either skipping the gym entirely or substituting my leg workout. I had not originally planned to add EC back in until the beginning of next week, but figured I needed a kick in the ass so I popped one down. What a difference. Where I was expecting either a horrible workout cut short by pain, or a lackluster leg workout, I got the best workout I've had in a good month or two. Across the board increases and just a feeling of being zoned in. I was *completely* focused. Surprisingly, I didn't suffer the jitters I usually get after an extended break from EC. Maybe due to the fact it's only been 2.5 weeks or because I was using a knock-off brand. Whatever. Still, overall, a great workout. Man do I love EC.

    DIET

    8:30am: 1 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(87g carbs/8g fiber, 6g protein, 5.5g fat)

    10:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 1 ThermaPro(20mg ephedra, 200mg caffeine), 500mg L-tyrosine

    10:30am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

    11:00am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

    11:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

    1:00pm: 2 low-fat crumb cakes, 1 Lean Body MRP(65g carbs/1g fiber, 47g protein, 2.5g fat)

    2:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

    4:30pm: 1 Lean Body MRP, Instant Mashed Potatoes(68g carbs/4g fiber, 49g protein, 5.5g fat)

    5:303 oz. Baked Lays(69g carbs/6g fiber, 6g protein, 4.5g fat)

    8:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

    9:00pm: 2 low-fat Hostess cinnamon crumb cakes(38g carbs/0g fiber, 2g protein, 1g fat)

    10:00pm: 3 ZMA caps

    10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)


    Totals:
    Calories: 4143kcal
    Carbs/Fiber: 708g/41.5g
    Protein: 239g
    Fat: 39.5g

    Comments:
    Just about perfect. Hoorah.

    MISC. RECOVERY ISSUES
    Got about 8 hours of sleep. Pretty decent. Back is still a bit sore from last week.
    Last edited by Blood&Iron; 02-06-2002 at 08:13 PM.

  19. #94
    fat and small Blood&Iron's Avatar
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    Day 18 - 2/07/02

    GENERAL RAMBLINGS
    I was scheduled to do cardio this morning, but I stayed up too late last night--and consequently woke up late this morning, so I didn't have much time. It would've been a real crunch and besides I REALLY didn't feel like going today. Felt a bit sore too(The good kind of soreness, luckily.) and figured it wouldn't hurt to give my body a day off. Still went to Taijutsu but it wasn't really taxing. As long as it doesn't become habit, I don't see anything wrong in taking a day off now and again, if I feel the need.

    EXERCISE
    NONE

    DIET

    9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

    11:00am: 2 eggs, 60g muesli, 1/2 cup milk, 1 multi vit., 1g ester-c, 400IU vit. E(49g carbs/8g fiber, 24g protein, 15g fat)

    9:15am: 1 serving Trac Creatine(4g arginine, 4g creatine)

    1:00pm: 4 cups leaf lettuce, 3oz chicken, 4 tbsp croutons, 3 tbsp caesar dressing(15g carbs/5g fiber, 31g protein, 23g fat)

    3:30pm: 3oz peanuts(4g carbs/3g fiber, 8g protein, 16g fat)

    4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

    6:30pm: 1slice pizza, stir-fried chicken and vegetables(63g carbs/8g fiber, 63g protein, 27g fat)

    8:00pm: 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

    9:30pm: 3 ZMA caps

    10:30pm:1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

    Totals:
    Calories: 2621kcal
    Protein: 260g
    Carbs/Fiber 183g/39g
    Fat: 93g

    Comments:
    A bit higher in fat, and lower in carbs than I'd like, but overall calories were just about right.

    MISC. RECOVERY ISSUES
    Got a decent 8.5 hours of sleep, although I could've used a bit more. Also did Budo Taijutsu although it wasn't anything that taxing so I don't think it'll have much effect.

  20. #95
    fat and small Blood&Iron's Avatar
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    Day 19 - 2/08/02

    GENERAL RAMBLINGS
    None.

    EXERCISE
    Note:
    Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

    Note: This workout was performed on EC.

    Squats
    Tempo: 212
    Warm-up: bar x 10, 135 x 6
    Work-set: 205 x 5

    Comments:
    I really felt revved up and ready to go--courtesy of EC, of course--but had to wait for some dude who was using the power-rack. My warm-ups felt so easy, I really felt that I was gonna make a huge improvement, but alas, only one more rep than last week. Still, I usually have to pause for 2-3s after the first 2 reps, and this time I didn't do that until rep 4(During which, incidentally, I somehow lost my balance a little.) But all in all a decent performance.
    B&I Rating:
    Okay.

    Stiff-Legged Deadlifts
    Tempo: 313
    Warm-up: 95 x 6
    Work-set: 245 x 5

    Comments:
    Somehow I got goofed up and used a 313 cadence instead of the 212 I normally use. I still got one more rep however, so that an increase in TUL from 20s to a TUL of 35s. That almost double and is a pretty significant improvement.
    B&I Rating:
    Good.

    Leg Press
    Tempo: 313(warm up), 212(work set)
    Warm-up: 215 x 10
    Work-set: 420 x 12

    Comments:
    If you recall, I sorta lost count last week and wasn't sure if I got 10 or 11 reps. Well, it's irrelevant 'cause this week I banged out 12. Didn't push quite as hard as I might, but a good effort nonetheless.
    B&I Rating:
    Good.

    Lying Leg Curl
    Tempo: 303
    Warm-up: 60 x 5
    Work-set: 80 x (4 + 3)

    Comments:
    You might recall I've been flexing my toes away from my body, and this makes the exercise quite a bit more difficult. This week I did something a bit different. I did the normal "toes away" thing, hit 4 reps(which was a repeat of last week) then said "F*ck it" and flexed my toes toward my body and was able to pump out 3 more reps. I would've failed at 4 otherwise, so they were forced/cheat reps in a way--but not a bad way.
    B&I Rating:
    Good.

    Hammer Strength Leg Extension
    Tempo: 5-1-10
    Warm-up: none
    Work-set: 120 x 4

    Comments:
    Last week I forgot to perform this exercise. Well, maybe a week off is what I needed, cause I added 5lbs to my performance of two weeks previous AND I got an additional rep. Awesome. Still I was able to stand when I got off the machine(Normally, my legs buckle when I try to stand), so I was little disappointed.
    B&I Rating:
    Good.

    Calf-Raises(Performed on Leg Press)
    Tempo: 101
    Warm-up: 87.5 x 10
    Work-set: 237.5 x 4

    Comments:
    Repeat of last week. The last rep was really tough, though.
    B&I Rating:
    Okay.

    Seated Calf-Raise
    Tempo: 101
    Warm-up: previous exercise
    Work-set: 135 x 3

    Comments:
    Same as last week.
    B&I Rating:
    Okay.

    DB Weighted Crunch
    Tempo: 212
    Warm-up: 35 x 6
    Work-set: 80 x 6

    Comments:
    Some dude was on the weighted crunch machine I normally use and I really didn't feel like waiting, so I subsituted crunches with a DB on my chest. I really prefer the machine, as this is a bit aggravating to my low back. I place the DB on my upper chest at about shoulder level and sorta wedge my face between the two sides of it. Decent effort, but again, I don't like this exercise and next time I'll just wait for the machine.
    B&I Rating:
    Good.

    Overall Comments:
    I was a bit surprised the EC didn't result in more improvement, but it certainly did contribute to a feeling of being zoned in. I really felt with it and enjoyed this workout. Decent increases, but nothing spectacular. I'm dieting, though, so this is to be expected. On a side note, my low back was bothering me a bit during this workout. I'm positive this is from doing ninjutsu last night and rolling around on the floor for 2 hours.

    DIET

    9:00am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(29g carbs/4g fiber, 42g protein, 13.5g fat)

    10:45am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 500mg L-tyrosine, 1 ThermaPro(20mg ephedra, 200mg caffeine)

    11:20am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

    12:00pm(1/2 way through workout): 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

    12:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

    3:15pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

    4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

    5:00pm: 1 oz peanuts(4g carbs/3g fiber, 8g protein, 16g fat)

    8:30pm: 1 cup cottage cheese, 1 small packet tuna, 60g muesli(50g carbs/8g fiber, 51g protein, 16g fat)

    10:30pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)


    Totals:
    Calories: 2563kcal
    Carbs/Fiber: 224g/34g
    Protein: 265g
    Fat: 67.5g

    Comments:
    Not bad. Once again a bit high in protein, but that's 'cause I used MRPs for two of my meals.


    MISC. RECOVERY ISSUES
    9 hours of sleep.
    Last edited by Blood&Iron; 02-08-2002 at 08:22 PM.

  21. #96
    fat and small Blood&Iron's Avatar
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    Day 20- 2/09/02

    GENERAL RAMBLINGS
    Haven't been getting much feedback, lately. At first, when people started posting in here, I was like "Dammit, you're screwing up my beautiful journal." But now, I'm really missing it.
    I noted the number of hits this thread had yesterday and looked at it today and it came out to about 20. So I figure that means I've got at least 3-4 regular readers, plus a bunch of people who haplessly wandered in here. So, if you're getting anything out of this, you think I'm full of sh*t, whatever, write something. I was really expecting some people to write something about my diatribe on good form, but no. Nothing. Nada. It's getting lonely in here.

    EXERCISE
    NONE.

    DIET

    8:30am:60g muesli, 1/2 cup skim milk(44g carbs/8g fiber, 12g protein, 6g fat)

    10:30am: 1 oz peanuts, 1 Lean Body MRP(31g carbs/3g fiber, 53g protein, 17.5g fat)

    2:30am: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

    5:00pm: Wendy's grilled chicken sandwhich + 1/2 bun, Mixed green salad, 1 packet vinaigrette(30g carbs/4g fiber, 30g protein, 35g fat)

    6:30pm: 1 MesoTech protein bar(39g carbs/1g fiber. 25g protein, 8g fat)

    10:00pm: 1 MesoTech protein bar(39g carbs/1g fiber. 25g protein, 8g fat)

    10:20pm: 1 Heineken

    10:25pm: 1 Gin and Tonic

    10:30 1 shot Absolut Vodka, neat

    [B]10:32[/B[ 1 shot Jack Daniels, neat

    10:35 1 Heineken

    11:00 1 Gin and Tonic

    It get's kinda hazy here...only a couple more drinks.

    2:45pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/ 7.5g carbs, 45g protein, 7g fat)






    Totals:
    Calories:
    Carbs/Fiber:
    Protein:
    Fat:

    Comments:
    Didn't have any food around the house, so a bit of an off day for the diet. Not a good excuse, but an excuse.

    Addendum: F*ck. I'm not even bother adding up cals, etc. cause this day was shot to hell by my drinking.


    MISC. RECOVERY ISSUES
    8 hours sleep + a 2 hour nap(Sleeping is fun.)
    Last edited by Blood&Iron; 02-10-2002 at 02:42 PM.

  22. #97
    Geordie The_Chicken_Daddy's Avatar
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    Hey man, i'd post more often if you made your B&I ratings a bit cooler. Just saying 'good' or 'bad' is crap.

    You should be using 'kick ass' and 'supercalifragilisbegetsbeallidocious' and sheet to that effect dood.







    I'll stand and be counted as a regular reader - as I am with pretty much all the active journals in this forum.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  23. #98
    Cardio bunny Alex.V's Avatar
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    Well, I understand my often abrasive comments are not always wanted. But I'll be sure to get on your case the moment I feel you're full of sh*t. I'd consider myself a regular reader as well.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  24. #99
    fat and small Blood&Iron's Avatar
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    Originally posted by The_Chicken_Daddy
    Hey man, i'd post more often if you made your B&I ratings a bit cooler. Just saying 'good' or 'bad' is crap.
    But I don't use 'bad' Besides, I tend to be pretty laid-back. If someone told me I one a million bucks I'd be like "That's cool." But maybe, I'll start trying harder.

    You should be using 'kick ass' and 'supercalifragilisbegetsbeallidocious' and sheet to that effect dood.
    I'm dieting, so nothing has come even close to warranting either of these superlatives. Good is about as good as it's gonna get until I'm back at 4500kcal a day. Sorry.
    Last edited by Blood&Iron; 02-09-2002 at 06:09 PM.

  25. #100
    Senior Member
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    My day would be incomplete without reading your journal.

    I even noticed this yesterday...

    Originally posted by Blood&Iron
    12:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)
    ....but thought perhaps you were in some sort of time warp or something
    Last edited by Fart Barker; 02-09-2002 at 06:20 PM.

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