7 Weeks to a Shredded ME!...

[SgtSlaughter]

Hey you Hope you're enjoying your 4th July weekend!!!

thanks! Sure am ... OUUU gotta go pick up some fireworks... almost forgot, lol

Off to the gym

 

[*Bunny*]

Waiting very (im)patiently for workout details ... and I wanna know the food you ate too!

 

[*Bunny*]

Waiting very (im)patiently for workout details ... and I wanna know the food you ate too!

^^^^

Dang leave a girl hangin' eh?

Well I'm just chillin' ... see ...?

Have a safe & fun Holiday

 

[Ghede]

Happy 4th, Sarge, grill like ya mean it!

 

[SgtSlaughter]

Waiting very (im)patiently for workout details ... and I wanna know the food you ate too!

sorry it took me so long...

7/2/06 - Sunday

Delt workout

Start time: 2:35pm

Military DB Seated OHP: 45s for 8 (warmup), 50s for 8, 60s for 8, 65s for 6
Front Raises: 20s for 8 ..25&30s for 8...yes at the same time (lol..jk)
Bent over Laterals: 15,20, 25s for 8
Upright Row:45x8, 65x8, 75x8
{ I forgot how much these hurt my rotators...not again until I forget at least }

Cable "V" Bar Press Down: 80lbs for 8, 100lbs for 8, 130lbs for 8

End Time: 3:20pm

I LOVE keeping a written journal i can skim back and see what i've done the past week and throw stuff in or take stuff out i've already done so as to not overkill anything like usual ... thank you B-Bunny

6/3/06 - Monday

Chest

Start time: 11:25am I LOVE afternoon training ... damn work gets in the way during normal work days

Incline DB: 50s for 8, 55s for 8, 60s for 8
Flat DB: 65s for 8, 70's for 8, 75s for 8
Decline DB: 85s for 8, 90s for 6 (holy crap that was rough last set)
Cable Crossovers: 45x8, 50x8 (ran over to do some dips randomly - 5), 60x6
Cable Kicks: 20x8, 25x10 (opps... just kept counting and reppin' ), 30x8 (upping poundage next time)
Rope Crunches: 85x8, 100x8, 120x8

Cardio: Arch Trainer - Hill Intervals - Level 1 - 20 minutes

{^^^ Kicked my ass! wow... first lenghty (for me, lol) cardio session in a LONG time... i want to do this a few times a week... for cardiovascular health mainly}

End Time: 12:40pm

I'm having incredible workouts and loving them... strength seems to be increasing... good stuff. G-Dizzle thank you for all your input and the training advice!

200lbs even today... good stuff

I wanna know what 220 looks like on my frame though

 

[SgtSlaughter]

Happy 4th, Sarge, grill like ya mean it!

Thank you kind sir! Right back at ya!

lol... actually i'm about to grill 2 large-lean steaks to eat for the next few days along with my other goodies (crap... did i get more sweet 'tatoes?! argh.. i dunno, dangit!)

 

[SgtSlaughter]

^^^^

Dang leave a girl hangin' eh?

Well I'm just chillin' ... see ...?

Have a safe & fun Holiday

I'm back

thank you for the well wishes dahlin'... i've had my fun the past 2 days for a while I think ... no "traditional" fun today... just good old fashioned chillaxin'

hehe that looks uncomfortable... I LIKE IT ... don't change yet

 

[*Bunny*]

sorry it took me so long...
Just Bustin' your bawls... I know you have a life
7/2/06 - Sunday

Delt workout

Start time: 2:35pm

Military DB Seated OHP: 45s for 8 (warmup), 50s for 8, 60s for 8, 65s for 6
Front Raises: 20s for 8 ..25&30s for 8...yes at the same time (lol..jk) WTF You best be SQUEEZIN' at the top
Bent over Laterals: 15,20, 25s for 8 Same here ... no swing right?
Upright Row:45x8, 65x8, 75x8
{ I forgot how much these hurt my rotators...not again until I forget at least } Eek don't kill me, but have you use the rope with cable & try these? even just keeping the weight low? @ 75, I HEAR them screamin' ...

Cable "V" Bar Press Down: 80lbs for 8, 100lbs for 8, 130lbs for 8

End Time: 3:20pm
Great job with the progression & gitn'r'dun under an hour ...

I LOVE keeping a written journal i can skim back and see what i've done the past week and throw stuff in or take stuff out i've already done so as to not overkill anything like usual ... thank you B-Bunny
It reminds me of fitday customizing ... PITA at first but can make all the difference later, even the slightest adjustments ... Going on #4 very soon You are more than welcome, I am glad you try & implement my suggestions, hate 'em or love 'em ....
6/3/06 - Monday

Chest

Start time: 11:25am I LOVE afternoon training ... damn work gets in the way during normal work days

Incline DB: 50s for 8, 55s for 8, 60s for 8
Flat DB: 65s for 8, 70's for 8, 75s for 8
Decline DB: 85s for 8, 90s for 6 (holy crap that was rough last set)
Cable Crossovers: 45x8, 50x8 (ran over to do some dips randomly - 5), 60x6
Cable Kicks: 20x8, 25x10 (opps... just kept counting and reppin' ), 30x8 (upping poundage next time)
Rope Crunches: 85x8, 100x8, 120x8

Cardio: Arch Trainer - Hill Intervals - Level 1 - 20 minutes

{^^^ Kicked my ass! wow... first lenghty (for me, lol) cardio session in a LONG time... i want to do this a few times a week... for cardiovascular health mainly}

End Time: 12:40pm

I'm having incredible workouts and loving them... strength seems to be increasing... good stuff. G-Dizzle thank you for all your input and the training advice!

200lbs even today... good stuff

I wanna know what 220 looks like on my frame though

Hour fifteen total train time ? Nice progress ... totally agree with cardio reasoning & Ghede suggestions ... LOVE the random dip-age lol ...

I gotta crash ... LONG 4 + weeks coming up

Thank you again Sarge You're a good friend ...

 

[*Bunny*]

hehe that looks uncomfortable... I LIKE IT ... don't change yet

Nope not at all ...

'cept the sock stockings kinda itch ... I'll manage ...

lata

 

[SgtSlaughter]

Hour fifteen total train time ? Nice progress ... totally agree with cardio reasoning & Ghede suggestions ... LOVE the random dip-age lol ...

I gotta crash ... LONG 4 + weeks coming up

Thank you again Sarge You're a good friend ...

lol... yah took me a long time to drag the 90lb DB's over to the decline I think that was a PR too

That has to be a funny sight... i have to hoist myself up on the decline..swing my leg over the thing... get situated while holding 2 90lb DB's and then fall back on the decline bench while positioning the DB's for lift off... lol... almost fell off the side one time The bench has practically zero weight to it... also almost flipped it while sitting ontop with the big DB's one time too... fecking dangerous bench.

- Yes I squeeze at the top.
- Right, zero swing.... are you calling me a wuss?!?!
-Yes i've tried rope upright row... doesn't matter the device, it's the movement... it doesn't like me.

x 8 (sideways)
{^^ = infinity}

 

[sbt2082]

Hey congrats on the PR Sarge

 

[SgtSlaughter]

Hey congrats on the PR Sarge

*In Elvis Tone* Thank you... thank you very much, ugh-huh

 

[SgtSlaughter]

I recieved notification of my physical and blood work (FULL work up...actually almost... forgot to tell 'em free test and liver ).

I'm as healthy as a horse ... and proud of it

 

[*Bunny*]

I recieved notification of my physical and blood work (FULL work up...actually almost... forgot to tell 'em free test and liver ).

I'm as healthy as a horse ... and proud of it

WOO HOO!!!!!!!!!!!!!! That is awesome!!

Huge Congrats ...

Huge relief & kudos, even when you KNOW you are healthy ... lol weird thing ain't it?

I am waiting for my details!!!!! grrr

lol... yah took me a long time to drag the 90lb DB's over to the decline I think that was a PR too

That has to be a funny sight... i have to hoist myself up on the decline..swing my leg over the thing... get situated while holding 2 90lb DB's and then fall back on the decline bench while positioning the DB's for lift off... lol... almost fell off the side one time The bench has practically zero weight to it... also almost flipped it while sitting ontop with the big DB's one time too... fecking dangerous bench.

- Yes I squeeze at the top.
- Right, zero swing.... are you calling me a wuss?!?!
-Yes i've tried rope upright row... doesn't matter the device, it's the movement... it doesn't like me.

x 8 (sideways)
{^^ = infinity}

Ummm Looks like you called yourself a wuss there big guy ... Peep this, after futher review into the PR (NYYYYCE btw) ...
Not sure how much this was “DB Decline: Blah… I’m a wuss.com” on 20-Jun-2006, 02:35 PM LOL

Then on 12-Jun-2006, 08:01 PM , you hit both BB Decline: 95x10, 135x8, 185x10, 215x8 AND DB Decline: 70x8, 80x6

SO great job

Thanks for the infinite sideways 's ...

Ehhh Rows are for everyone, you know I loff them

 

[SgtSlaughter]

WOO HOO!!!!!!!!!!!!!! That is awesome!!

Huge Congrats ...

Huge relief & kudos, even when you KNOW you are healthy ... lol weird thing ain't it?

I am waiting for my details!!!!! grrr

Ummm Looks like you called yourself a wuss there big guy ... Peep this, after futher review into the PR (NYYYYCE btw) ...
Not sure how much this was “DB Decline: Blah… I’m a wuss.com” on 20-Jun-2006, 02:35 PM LOL

Then on 12-Jun-2006, 08:01 PM , you hit both BB Decline: 95x10, 135x8, 185x10, 215x8 AND DB Decline: 70x8, 80x6

SO great job

Thanks for the infinite sideways 's ...

Ehhh Rows are for everyone, you know I loff them

Thank you for the congratz! Yes it is a relief... strangely, I knew/thought I was but my cells under a microscope who knows.... ya feel me?! Thankfully I am..that's all that matters

I'm a ... hop on

I said I was a wuss cuz i didn't want to do them (Decline DB) that day after the incline and flat... i did the entire workout (via Ghedemethology) this time Thank you for pointing out the extent of my wussdom

I still you, you smarty pants

 

[*Bunny*]

Thank you for the congratz! Yes it is a relief... strangely, I knew/thought I was but my cells under a microscope who knows.... ya feel me?! Thankfully I am..that's all that matters

I'm a ... hop on

I said I was a wuss cuz i didn't want to do them (Decline DB) that day after the incline and flat... i did the entire workout (via Ghedemethology) this time Thank you for pointing out the extent of my wussdom

I still you, you smarty pants

Awww I just thought it meant you didn't wanna put the weight or something after that killer workout lol


Boooo... *Brat* Only room for One ... Of course you a *Bunny* ... redheaded furball ... & I can totally picture the wobbling' decline bench scene lol

BE CAREFUL!!!

 

[SgtSlaughter]

Awww I just thought it meant you didn't wanna put the weight or something after that killer workout lol

Boooo... *Brat* Only room for One ... Of course you a *Bunny* ... redheaded furball ... & I can totally picture the wobbling' decline bench scene lol

BE CAREFUL!!!

... same pix.

lol...yah! That decline bench with what?... 90+90+200 = 380 on the END of a light arse bench = feckin' scary at times... that's why i kinda avoid it, lol... but I preformed well (as always) when I want to

Yes M'am will be careful...may have to have someone hand me one of the DB's next time cuz gettin' up there with one DB would be easier than 2... food for thought *making notes to self...don't worry I typed to myself lol*

 

[*Bunny*]

Goodnight B_Sarge

 

[SgtSlaughter]

Goodnight B_Sarge

Goodmorning B_Bunny :sun:

mini update:

Last nights workout: Legs (sled, squat, ext, curl, stand calve, seated c. 50 minutes)... i don't have my journal with me will type up later time permitting.
Right now: Right hip flexor is giving me hell... streched throughout workout last night as usual... must have aggrevated it somehow obviously.

 

[*Bunny*]

Goodmorning B_Bunny :sun:

mini update:

Last nights workout: Legs (sled, squat, ext, curl, stand calve, seated c. 50 minutes)... i don't have my journal with me will type up later time permitting.
Right now: Right hip flexor is giving me hell... streched throughout workout last night as usual... must have aggrevated it somehow obviously.

awww you're fallin' apart on me over hea ....

How are you feeling ?

How did knee hold up? Left knee, Right Hip Flex ... hmmm

How are the Rotators as well ?

Great to hear you're stretching though

 

[SgtSlaughter]

awww you're fallin' apart on me over hea ....

How are you feeling ?

How did knee hold up? Left knee, Right Hip Flex ... hmmm

How are the Rotators as well ?

Great to hear you're stretching though

haha, na... all the horses and all the king's men figured out how to put me back together again

Back from a quick stop off at my local Chiro. ... that guy ROCKS!!
I always leave there feeling like a new person walking taller (probably literally, lol) feeling perfectly upright

Cracked me like bubble wrap neck to lower back (i didn't think i was that outa alighnment either)... just wanted my hip normal... still hurts a bit though.

It was hurting because my left erector (i think...lower back part...left side) was pulling and so the right hip section/area got tight because of the muscle pulling, ect... everything connected.

*note to self STOP PUTTING OFF going to see the Chiro damn... *

Left knee is good (just back to the "normal" occasional popping/cracking sounds)... no pain.

Rotators feel iffy... going to have to avoid chest and delts for a few days will have to compensate with other bodyparts (gotta review journal at home to see what i can hit instead)

Thanks for checkin' up *B-Bunny* ^8

 

[SgtSlaughter]

Here we go... damn carbs keepin' me up

Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits)

End: 9:00pm

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

 

[sbt2082]

Here we go... damn carbs keepin' me up

Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits)

End: 9:00pm

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

I hear ya there! Nice workout Sarge

 

[*Bunny*]

See Blue

Here we go... damn carbs keepin' me up
This is a great point, no matter how much Glucorell you take, and EVEN THOUGH this this evening training PWO carbs to boot .. sometimes it does NOT work well for others PERIOD ... You should try "Yogi Tea Bedtime Organic Herbal Tea " , it's calming and doesn't knock you out unless you use maybe 2-3 bags, and doesnt taste THAT bed either, actually kinda good, which I have never said about Tea in my life .. EVER ... In the furutre I wanna experiment with this carb session again, THEN add the tea .. and if you're still up ... they you're doing sprints
Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8 Just to double check .. knee(s) feeling good ... left one in particular .... right?
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits) I learned this trick from you Thank you ...

End: 9:00pm Quick leg workout I see .. Nice job

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
30 lb jump in there eh? Nice work Sarge!
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Unassissted PU's ?!?! Sah-weet ... I kno you could crack these mofo's out ... esp with the shoulder issues ... YAY!
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
Nice adjustment here .. I love it ...
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
***smiles keep coming ***
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm


Dang 30 minutes, looks like you stayed busy & got in an unexpected cardio session during weights ... Overall great job on the prpgressive sets & focus on form .. it WILL work well for you, as you already know & have seen

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.
If you aren't take measurements ... and of course more pics ... Jenas/pants/ feelinging tighter? Different etc?

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

 

[SgtSlaughter]

See Blue

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off

Knee feels like "new" ...well before pain, ect... feels great

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick.

Yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form

THANK YOU!! Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper.

Thank you *B* for the mighty fine analyzation You ARE:

 

[*Bunny*]

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off LOL .. start with one & go from there... silly ...

Knee feels like "new" ...well before pain, ect... feels great fantabulous

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick. I should tell Troll & Goon next time I see them throwing plates around lol

yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form Always learning, always adjusting, change is constant ...

THANK YOU!! Welcome!!!
Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty phat- is right ... I can't do overhand Wide grips (unassisted for she-at ... One day i will own them like I own you & the rest of my workouts ... TFK ... (well kinda)

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper. NYCE .. now THAT'S what I wanna hear

Thank you *B* for the mighty fine analyzation You ARE:

least i could do BFAM

TGIMFF

 

[Ghede]

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off

Knee feels like "new" ...well before pain, ect... feels great

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick.

Yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form
THANK YOU!! Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper.

love it. feels good, looks good. you must be a cashmere sweater?




El Capitan, your work out looks stellar... little thang worth shooting at: in a three set progression, let the first set be 60% of expected top weight, second set be 90%, then do the top end.

For a top end lift of 160#s give this prog. a shot, maybe you will like it, maybe not, but it seems to have a decent track record:

First set at 95lbs
Second set at 140-145
Third set at 160

That puts the last rep or two of the second set in a nasty nasty place, and really pushes the envelope on the last set. You get the working set (set two) up in the top range without exhausting the muscle on extra steps to the top, and the last set is just a scosh more effort, very efficient thang, that.

just a thought, hope it helps a tiny.

 

[SgtSlaughter]

love it. feels good, looks good. you must be a cashmere sweater?



El Capitan, your work out looks stellar... little thang worth shooting at: in a three set progression, let the first set be 60% of expected top weight, second set be 90%, then do the top end.

For a top end lift of 160#s give this prog. a shot, maybe you will like it, maybe not, but it seems to have a decent track record:

First set at 95lbs
Second set at 140-145
Third set at 160

That puts the last rep or two of the second set in a nasty nasty place, and really pushes the envelope on the last set. You get the working set (set two) up in the top range without exhausting the muscle on extra steps to the top, and the last set is just a scosh more effort, very efficient thang, that.

just a thought, hope it helps a tiny.

cashmere with mink trim lol

Thank you.. very much!! I like your set progression there but I could do more reps at 160lbs... next time (4 days or so) i was going to shoot for heavier. I get stronger as the muscles get warm. 95 would be warm up for me, too light to be a working set... right? Or does the warm up count as the set in this style routine?

I'm used to using uber maximal intensity and scaring people... it's hard not to want to do that. Heavier = more intensity (for me..and most I think) ... should I keep feeling out the exercise and what I can top out at for getting 8 reps out?

OH... my chest is recovering SUPER quick now. I love the routine I'm doing for it... but feel that I need a change already. ... maybe doing strict T.U.T. going a tad lighter will do that... what are your thoughts?

You're helping greatly! I have more questions ^^^

 

[SgtSlaughter]

least i could do BFAM

TGIMFF

TFK about the pwnage... LOL! You're going to get hurt

jk bfam

 

[*Bunny*]

TFK about the pwnage... LOL! You're going to get hurt

jk bfam

lol

I own you S-Dizz

PETA is coming after that mink comment ...

 

[SgtSlaughter]

lol

I own you S-Dizz

PETA is coming after that mink comment ...

not wit dis their not


hehe... ownage reversal about to happen

 

[treilin]

 

[Ghede]

cashmere with mink trim lol

Thank you.. very much!! I like your set progression there but I could do more reps at 160lbs... next time (4 days or so) i was going to shoot for heavier. I get stronger as the muscles get warm. 95 would be warm up for me, too light to be a working set... right? Or does the warm up count as the set in this style routine?

I'm used to using uber maximal intensity and scaring people... it's hard not to want to do that. Heavier = more intensity (for me..and most I think) ... should I keep feeling out the exercise and what I can top out at for getting 8 reps out?

OH... my chest is recovering SUPER quick now. I love the routine I'm doing for it... but feel that I need a change already. ... maybe doing strict T.U.T. going a tad lighter will do that... what are your thoughts?

You're helping greatly! I have more questions ^^^

I really look at the first set of that Three Set Prog. as a warmup for that given movement and as a wake up call for muscle memory, second set as a working set and pre-exhaust and the third set as push to failure of form: heavy as hell but not 'by any means' kinda failure, strict as hell failure, but you know that jazz already anyway...

Hell YAH heavier is more intensity, you know my sing-song, 'Intensity breeds density, Quantity destroys quality'. For my charges here at work, i would rather see them hit the 8th on the third set easy and walk away to add serious weight next session for that part, than to add another set this time. I am crazy serious about THREE SETS MAX, you add the weight until you hit the wall, then toss in a session of a different school of thought to stagger the muscle group and shock the fibers. then back at it.

Back, as an example: i hit three different 'low row' targets every three times i have someone train them:
close grip with abdomen as the target,
next time: medium wide palms in bar with solar plexus as the target,
next time: super wide grip palms down with upper sternum as the target...
thats three back sessions, about a week and a half?.. lather rince repeat. it ends up hammering very much the same combination of muscles (lats, traps, rhomb., erectors, post. delts, etc.) but in differing targets, thereby different %s of each muscle hit.

Basic recipe, different 'flavors' more well rounded back.

rambling cause i am hungry,

 

[SgtSlaughter]

Thank you kind sir for the very quality clarification!!

Love it... and the quick routines i'm doing.

What do you think about how i'm spreading out my bi and tris? Sometimes hitting one exercise on one day then a few later another, ect.

SBT: Thanks for the workout Props!
Treil: Hola, Brain food deprived one!

 

[treilin]

Treil: Hola, Brain food deprived one!

Yes... brain dead is what you can call me now... I don't have two cells to knock together to make any sense out of anything....

 

[*Bunny*]

Make that a double ... your choice.. me included

...

 

[SgtSlaughter]

Make that a double ... your choice.. me included

...

Can I have you in a double... straight up?

I'm in tonight... going to be a good doobie and not go out, some things to take care of tomorrow anywho.

Delts got worked tonight... don't feel like typing it up yet

Have yourself a fantasmic weekend as well you furry lil' thang

Got my big comfy "College - a bar with a $20,000 cover charge" T on and some big mesh shorts... i'm ready to lounge, maybe play some video games if i'm lucky, lol.

 

[sbt2082]

Way to be a good little boy this Friday night Sarge Hope you have a great weekend!!!

 

[cityhick]

Can I have you in a double... straight up?

I'm in tonight... going to be a good doobie and not go out, some things to take care of tomorrow anywho.

Delts got worked tonight... don't feel like typing it up yet

Have yourself a fantasmic weekend as well you furry lil' thang

Got my big comfy "College - a bar with a $20,000 cover charge" T on and some big mesh shorts... i'm ready to lounge, maybe play some video games if i'm lucky, lol.

Funny how those always go together. Dont forget the munchies. Good times.

 

[*Bunny*]

Have a safe & happy weekend ... going to kick my ass ...

Hi Hick !

 

[SgtSlaughter]

Funny how those always go together. Dont forget the munchies. Good times.

No... although, it would have been nice... cuz then i'd be able to fall asleep couldn't sleep til' 2:00am.

Off to the gym... chest routine, hope i have enough energy in me for it ... and after delts last night i usually like to spread chest and delt routines out... so we'll see what happens

 

[SgtSlaughter]

Have a safe & happy weekend ... going to kick my ass ...

Hi Hick !

Hey Scan-diliscious *B_Bunny*

Thank you, you too... if you say that to me everyday this weekend... i'm going to ... i'll pmyl (it's the new ttyl, lol)

Train hard... you will meet all the conditions with flying wabbit eahs!


Mini update:

boooo the scale isn't moving up.... mirror and clothes are tighter but i think that's from eating more carbs, ect and having full muscles all day unlike on the cut. Must eat more ... I think i'm going to hit the buffet later and maybe make that a weekend ritual for my calorie load fest that I need so badly

 

[SgtSlaughter]

update tomorrow... eat, shower, sleep tonight

ok.. .preview: Sat was chest and tonight was the Leg punishment.

Supplements NEEEEEEEEEEED to be ordered blah, I've run out of quite a few things, lol.

P.S. Last Minute plans... and reminder for myself to prepare ... kinda, lol... July 19th = MEMEMEMEME time ... summer is the time to enjoy vacations... right?!

 

[SgtSlaughter]

ok... seriously... alrighty... yup... .ok... .today shall be dubed.. Update My Semi-log/chat thread day

... / Hump Day

Last night was my back workout.

This new routine is making my front double-bi ALOT better with the lat pull down and poping them out at the top ... LOL! That wasn't the purpose of the new routine, but i'm not complaining

This morning in my semi consciousness of waking up I thought to myself "argggggghhhh I'm sore as hell" ... going to keep food high today, recovery much needed. Sleep was 8.5 ish hours too.

...blah, that is all for now, typing workouts in a few hours most likely

Happy Hump Day... Hump Something... preferably a warm body with no toe tags

 

[*Bunny*]

P.S. Last Minute plans... and reminder for myself to prepare ... kinda, lol... July 19th = MEMEMEMEME time ... summer is the time to enjoy vacations... right?!

Where are you going Mister? Mememe time = lakehouse boys ?

What is vacation? lol

lol

ok... seriously... alrighty... yup... .ok... .today shall be dubed.. Update My Semi-log/chat thread day

... / Hump Day

Last night was my back workout.

This new routine is making my front double-bi ALOT better with the lat pull down and poping them out at the top ... LOL! That wasn't the purpose of the new routine, but i'm not complaining

This morning in my semi consciousness of waking up I thought to myself "argggggghhhh I'm sore as hell" ... going to keep food high today, recovery much needed. Sleep was 8.5 ish hours too.

...blah, that is all for now, typing workouts in a few hours most likely

Happy Hump Day... Hump Something... preferably a warm body with no toe tags

Nice to hear the new routine is having unexpected positive benefits

Keep food HIGH BUT CLEAN

You're funny lol Have a great day Glad to hear you had a kick ass back workout ...


toe tag lol

 

[SgtSlaughter]

You're too ca-UTE!



I'll never tell

 

[mm107]

ok... seriously... alrighty... yup... .ok... .today shall be dubed.. Update My Semi-log/chat thread day

... / Hump Day

Last night was my back workout.

This new routine is making my front double-bi ALOT better with the lat pull down and poping them out at the top ... LOL! That wasn't the purpose of the new routine, but i'm not complaining

This morning in my semi consciousness of waking up I thought to myself "argggggghhhh I'm sore as hell" ... going to keep food high today, recovery much needed. Sleep was 8.5 ish hours too.

...blah, that is all for now, typing workouts in a few hours most likely

Happy Hump Day... Hump Something... preferably a warm body with no toe tags

Damn 8.5hrs sleep. i wish lol

good get that food intoday, especilly ya EFA's. CLEAN CALS of course right bunny!

GOOD JOB on liking your new routine bro, i love it when u change it up and good results come out of it!

KEEP IT UP BRO! KILL THAT SHIT!

 

[treilin]

Heya Sarge! Hope you are having a good hump day

 

[SgtSlaughter]

SHIT!!!! In the rush to get moving and on my way for the day I forgot my training journal ... lol, i'm a lost cause... I'll update at some point

Damn 8.5hrs sleep. i wish lol

good get that food intoday, especilly ya EFA's. CLEAN CALS of course right bunny!

GOOD JOB on liking your new routine bro, i love it when u change it up and good results come out of it!

KEEP IT UP BRO! KILL THAT SHIT!

lol 8 hours and I could have slept more... my body loves sleep and I always wake up sore .... tonight is going to be an off day, as of now (I reserve the right to change my mind later )

Food will be low today after inspection of my options for the day... thus being a potiential off day cuz I gotta hit the grocery store... HARD.

Thanks, yeah... I don't like it tooooo much, but it's a good change for me since I get carried away with the high volume. Just gotta get my quality sleep in and keep food clean 94.6% of the time

Heya Sarge! Hope you are having a good hump day

Tryin' to ... LOOOOOOOTS to do though

 

[SgtSlaughter]

Overdue Update:

7/8/06 - Saturday

Chest Day (HHF Gym... old gym, I rememberd why I left and now drive farther to my ex-ex gym again, lol... too many ex gyms I've gone to around here )

Start Time: 11:30am

Incline DB: 40's for 8, 55's for 8, 65's for 8
Flat DB: 60's for 8, 70's for 8, 75's for 7 (must been heavy... don't remember exact reason... probably heavy, lol)
Decline DB: No "Generic decline bench" ... decline ab bench... no way in hell was I trying to climb up on this contraption with 2 heavy dumbells for decline... put off until i realized I could do decline BB ... but that was at the end of the workout )
Cable Cross Over: #5 for 8, #6 for ? ... lol, if I updated like i'm supposed to I'd remember what the hell happend... maybe i just didn't write it down??
For Fun: Dips: 5 reps, 5 reps (body weight)
Decline BB: 135x8, 145x8, 155x8

End Time: 12:15pm

... a LOT of waiting went on this morning, that's why I despise that gym and don't go there everyday. Although Saturday it was nice, shorter drive than my usual... may do it more often

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\

7/10/06 - Monday

Leg Day

Start Time: 8:00pm

Warm up to prime my legs: Arch Trainer for ~ 2 minutes @ 30 "speed" for .15 miles
45* Sled: +4plates for 8, +6plates for 8, +8 plates for 8, +10plates for 8 (wanted to see if I could keep going... I could.. but last 2 reps with 10 plates + sled = at or slightly below parallel... not touching chest like the other reps)
BB Lunges: 75lb for 8, 85lb for ?, 95 for ? ... lost count apparently I do remember for a fact that my legs were Huuuuuurtin' after this one, in a good sore limping kinda way
Leg Ext & Leg Curl Supersetted as usual same weights for both: 100/110/120 all for 8 quality reps
Seated Calve Raises: 2 plates for 12, 3 plates for 12 , 4 plates for uhhh 8 or 10 didn't count *per note on page
Standing Calve Raises: Occupied and I wasn't in the mood for negotiating, it was mine or it was occupied and I did something else... nothing left... Bye-Bye

End Time: 8:35pm

... now THAT's a fast paced Leg workout for me, put lunges in there too this time... no standings but those only would have been a few minutes.

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\


7/11/06 - Tuesday

Back Day

Lat Pull Downs: 90x8, 140x8, 160x6, 150x3 (I was PISSED I couldn't get the last too so i dropped it and did three )
Pull Ups: 4 reps, 4.5 reps, (longer rest than usual, no more than 2 minutes I'm sure) then 3 or 4 ... dang I really hate counting, I like going til' I can't go no mo'
("Standard" Grip this time, YES!!)Close Grip Low Row: 80x10, 100x8, 130x10? ... lost count again
DB Rows: 45x8, 55x8, 65x8 ... was not happy.. 1st set pathetic, last set "eh" so so tough last few with perfect form yeah it was tough keeping perfect form and all but damnit I wanna play with the big weights again )
Rope Crunches: 90x8, 110x8, 120x8

End Time: 8:25pm

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\

7/12/06 - Today... Off... groceries, cook and clean
... I wanna eat bad food... BAD!!!! I just might do it too

I'll do some extra cardio if I do dig into some bad food

All my supplement should start arriving tomorrow and end friday (LOL! sounds like I'm getting truck loads... maybe I am )

WOOHOO... I was running WAY low.

 

[sbt2082]

Wowweeeeeee nice workouts there Sarge Hope you're having a nice evening

 

[SgtSlaughter]

Wowweeeeeee nice workouts there Sarge Hope you're having a nice evening

Thank you!

Indeed I have I hope you had/still having an enjoyable evening yourself

Time for this guy to get his quality sleep in and recover to do it all over again

 

[*Bunny*]

Hey big guy! Wish you were here

Nice Update .. sorry I don't have more time to critique ...

Bodyweight Dips & Pullups .. nice

NO BAD FOOD!!!!

No cookies!

 

[SgtSlaughter]

Hey big guy! Wish you were here

Nice Update .. sorry I don't have more time to critique ...

Bodyweight Dips & Pullups .. nice

NO BAD FOOD!!!!

No cookies!

Me TOO!!
Have fun up over there for me

It's all gravy baby

hehe thanks! .... bad food?! ... What's Thhhat?!

AHHHHH Dang it!... called out! Famous Amos was calling my name hehe


WhyTF am I awake right now... I couldn't tell ya, no ideer... tried to go back to sleep a while ago... being up at 0400 is VERY freckin' strange for me

 

[SgtSlaughter]

My Platinum Amp02 came in yesterday

 

[SgtSlaughter]

Suns out, finally!... not going back to bed.

GYM TIME

wtf has gotten inta me ... too bad I'm trying to put on damn weight, lol.

Ate some steak and brocolli for my last meal ... a ~.75lb steak pre cookage. No carbs late for me anymore, I won't sleep... period



.

 

[SgtSlaughter]

It's been a good and bad last few days...

Yesterday was- Chest training
Today was- Leg training

will post workouts at a later time... must work this weekend, lots-o-preparation to do for certain events, ect... blah. Next wednesday I'm OUTA HEA!! WOOHOO... oh shit... that's 3 days left of getting stuff together for it!! myself into gear!

Food has been decent, I think a tad low though due to energy lacking on the gym floor... gotta cook up some more food tonight.

Yogi brand tea "Bedtime" knocked me the hell out last night... great stuff! ... not knocked out as in fell over but once I layed down it was all over... slept 14+ hours yesterday (5 hour nap included) lol

*Note to self* Need chiro. appt before i leave wednesday lower back was hurtin' when I woke up this morning... Ihatemybed.com


Some guy... ~50ish years young, in pretty good shape, not overweight at least... asked me in the locker room what one of the exercises I was doing was today...
He motioned with his hands above his head and curled down...
I go "Rope Crunches"... he like... "oohhhh"
I go "yeah, great ab exercise... but abs are made in the kitchen, not the gym"
I get a blank stare... then he goes *hahaha, I get it... i'm going to have to tell people at work that *

I don't get to spread the good news that I've learned here often, but when I do it feels good

 

[*Bunny*]

Missed ya this weekend!!!

Glad to see you are killing you're legs there boy ... and the Tea is working

ilovemybed.com ... too bad I never sleep in it ...

passoutonthecouch.org....

 

[SgtSlaughter]

Missed ya this weekend!!!

Glad to see you are killing you're legs there boy ... and the Tea is working

ilovemybed.com ... too bad I never sleep in it ...

passoutonthecouch.org....

Theeeeeeeeeeere you are

Loves killin' them tires... wait til' u see 'em now, not that i'm tootin' my own horn or anything

@ "passoutonthecouch.org"/ohyeah/hmmm/mmmyeah.jpg

Bis and Tris got their own day this week... had fun wit 'em yesterday.

Back and Delts tonight (?) (maybe maybe not... split up... all at once, ect ect)... training tonight... I'm outa here wed. late afternoon, trying to get all nessesary errands done, training, work... AHHHHH friggin' hectic... so i wanna train back and delts tonight, not sure if they'll be split up though due to lack of time yet.

Last night... ~ 2100 I scrambled like a crackhead looking for a number for their dealer... I found what I was looking for in the directory ... Dominoes Pizza {Now saved in my cell phone... for better or worst}

Devoured a large 'roni and cheezy bread.... and a family size bag of gummy life savors.... (1 slice was left from the pizza... random crusts... a few gummies). ... That was my reward for the week/weekend

I gotta put on some weight already daminit... looking much thicker and fuller but the poundage isn't moving on the scale... at least put some water weight on or something, lol...wtf .... must be the AIFM keeping that at bay... maybe I should go off that for a bit and see what happens? ... eh, something to concider if food doesn't put the pounds on.

I did wear a tank top out to get my reward and got quite a few oggling eyes..."muddafahkas... whaddaya lookin' at?!" lol ... damn small town

 

[*Bunny*]

Theeeeeeeeeeere you are *** Hey Sarge

Loves killin' them tires... wait til' u see 'em now, not that i'm tootin' my own horn or anything *** lol GOOD ... toot away lol ...

@ "passoutonthecouch.org"/ohyeah/hmmm/mmmyeah.jpg *** lol not EVEN gonna ask ...

Bis and Tris got their own day this week... had fun wit 'em yesterday.

Back and Delts tonight (?) (maybe maybe not... split up... all at once, ect ect)... training tonight... I'm outa here wed. late afternoon, trying to get all nessesary errands done, training, work... AHHHHH friggin' hectic... so i wanna train back and delts tonight, not sure if they'll be split up though due to lack of time yet.

Last night... ~ 2100 I scrambled like a crackhead looking for a number for their dealer... I found what I was looking for in the directory ... Dominoes Pizza {Now saved in my cell phone... for better or worst}
***you me, jens & scorp all had Za lol ...
Devoured a large 'roni and cheezy bread.... and a family size bag of gummy life savors.... (1 slice was left from the pizza... random crusts... a few gummies). ... That was my reward for the week/weekend

I gotta put on some weight already daminit... looking much thicker and fuller but the poundage isn't moving on the scale... at least put some water weight on or something, lol...wtf .... must be the AIFM keeping that at bay... maybe I should go off that for a bit and see what happens? ... eh, something to concider if food doesn't put the pounds on. *** That is interesting but if you look thicker & fuller, dont worry too much about the scale ... and I'm sure the clothes may be a little more snug .. interested as to what would happen if you went off aifm ... but do you think it's helping at all?

I did wear a tank top out to get my reward and got quite a few oggling eyes..."muddafahkas... whaddaya lookin' at?!" lol ... damn small town

*** You are so lol .... PICS danggit!!!

 

[SgtSlaughter]

*** .... PICS danggit!!!

meeeeeeeeybeee

i know "don't use the scale"... but that's for cutting

gaining... it should be going up PERIOD... muscle, water, or fat...somethings gotta give... a big "WTF" is what i'm sayin'... know what I mean?

I'm hoovering around the same weight a couple pounds fluctuations on average I think... it's been a few weeks... I'm not doing something right and it's pissing me off.... I'm ready for a hyyyuge overhaul real soon, my body needs some shock theraphy

 

[*Bunny*]

meeeeeeeeybeee

i know "don't use the scale"... but that's for cutting

gaining... it should be going up PERIOD... muscle, water, or fat...somethings gotta give... a big "WTF" is what i'm sayin'... know what I mean?

I'm hoovering around the same weight a couple pounds fluctuations on average I think... it's been a few weeks... I'm not doing something right and it's pissing me off.... I'm ready for a hyyyuge overhaul real soon, my body needs some shock theraphy

Yes I do know what you mean ... sorry Sarge. You will figure it out

I can't help without pics... sorry lol

 

[SgtSlaughter]

Yes I do know what you mean ... sorry Sarge. You will figure it out

I can't help without pics... sorry lol

lol ... maybe in a few months

Hmmm, maybe my body is just getting used to this new set up and eating more... maybe I'll wake up and look like Ahnold next month

... I dunno if I should ride out the current longer or switch it up.

GHEEEEEEEEEEEEEEEEEDEDIZZLE!!! ... I know everyone's different..BUT... about how have people used the old school routine before tweaking more or changing it alot? ... thoughts on my weight stall?
... Not trying to get uber fat like this past winter again, lol...but I will if I have to to make muscle. But ... AHHH, *thinking too much again* ... in the words of towlie "I have no idea what's going on right now"



... i'm logging off EF sucks my work time like a leech....

... "Goodnight and goodluck."

 

[jpt]

hey sarge...what page is your bulking diet on again? i can't freaking find it for some reason....i think partly b/c i've been staring at a computer screen for 10 hours already and my eyes are not working properly

 

[SgtSlaughter]

hey sarge...what page is your bulking diet on again? i can't freaking find it for some reason....i think partly b/c i've been staring at a computer screen for 10 hours already and my eyes are not working properly

lol... maybe cuz I've never typed it, or "a diet" period...

I just eat every few hours ... quantities and foods vary depending on my goals.

I track cals/macros using fitday for a couple weeks at a time when I need to figure out what i need to change (which i'll have to do soon ). I've slacked with fitday for the past 1-2 weeks... LOTS going on right now in my personal life.

So to answer your question... my bulking diet is on page "IN MY HEAD" lol

 

[jpt]

Excellent...b/c I Read Back To Like Page 48 Looking For It Lol!!!

 

[SgtSlaughter]

Excellent...b/c I Read Back To Like Page 48 Looking For It Lol!!!

lol... well I hope you enjoyed the trip down memory lane

What do you wanna know?

Chicken, Steak, Eggs, Oats, Sweet Potatoes, Whole Grain "stuff", Olive Oil, ANPB... I think that's it.

Those are the basic ingredients to my daily meals

Racking in upwards of 4,000 cals / day .... trying to, a little low recently I suspect though.

 

[jpt]

it was an emotional rollercoaster but i enjoyed the read hahaa

was more curious then anything...just wanted to see sarge's master plan. plus i'm going to be adding more cals next week and i always enjoyed looking at someone else diet and comparing.

i'm going to be eating alot of buffalo chili starting next week! i can't get enough of it...look in the food forum....i posted the recipe...you should give it a shot...you can do it with turkey as well or lean ground beef

 

[SgtSlaughter]

it was an emotional rollercoaster but i enjoyed the read hahaa

was more curious then anything...just wanted to see sarge's master plan. plus i'm going to be adding more cals next week and i always enjoyed looking at someone else diet and comparing.

i'm going to be eating alot of buffalo chili starting next week! i can't get enough of it...look in the food forum....i posted the recipe...you should give it a shot...you can do it with turkey as well or lean ground beef

LMFAO!! ... i'm sure

Gotcha... yeah alot of people like that, I dunno I kinda just wing it... I listen to my body too... depending on the training day I'll be hungry as hell... or not so hungry, ya know? ... every day is different (it's how it should be IMHO).

Nice... I'll check it out! I love chili! I haven't gotten too creative with my meals yet


OH! I forgot to add veggies to my list... so ...Veggies... of all colors... OH and bananas, lol... see i'll think of stuff as it comes to me

 

[jpt]

here's that recipe bro....you can use it with ground chicken, turkey, or lean beef

1 pound of buffalo ground beef (should be 2 packages)

1 can peeled tomatoes

1 can tomato paste

1 chopped onion

4 garlic cloves

1 red, green, orange, and yellow pepper

little garlic powder

tobasco or whatever hot sauce you like

2 packets of generic chili powder

1/2 can of white beans

1/2 can of black beans



sauce: pour the tomato can, paste, chili powder, beans and hot sauce in a bowl...mix thoroughly. season how you want...i throw a little paprika and garlic powder in there too.....to each his/her own.


saute garlic and onions in pan. when done take them out and throw in the peppers...cover them until done to your liking. in a seperate pan cook the meat (spray pam it works fine). when everything is cooked throw it all in the same pan (peppers, onion, garlic in with the meat) pour sauce on top and let it simmer on very low heat for about 20 minutes....

i tried this last night and it was ridiculous!!!

4oz = 400 cals, 40g of protein, 10g carbs, 22g of fat

i know the fat content is alot but it's better then ground turkey and ground beef. it actually tastes better then both too...enjoy!!!

 

[jpt]

hey slacker...where ya been bro? how is the bulking going?? i'm going to switch to a semi clean bulk for 6 weeks starting next week. hope all is well in sargeland

 

[mm107]

hope all is well too bro!

hey sgt, i think banana's contain fructose, the only sugar that can be stored as fat, w/o an insuline spike. Not sure just something to make sure. Thats why i leave it out of my shakes.

Seeing whats up tho bro! Hey u going to the arnold?

 

[ck2006]

Hope your having a fantastic weekend!

 

[SgtSlaughter]

just got back

a really watery 203.6 lbs ... lol, lots of training to do even though I did train a few days on my vaca... the crap/REALLY great ... amazing.... omfg tastes so good food did a number on me... my body and my mind... would NOT change a thing for the world though

Thanks you guys for the well wishes!! I had another incredible time with quality people

... lots of catching up to do on here I'm sure. I'll be around.... lurking if not posting for a bit/few days.

 

[sbt2082]

Hey there Welcome back!!! Glad you enjoyed your trip/weekend away!!!!

 

[*Bunny*]

just got back

a really watery 203.6 lbs ... lol, lots of training to do even though I did train a few days on my vaca... the crap/REALLY great ... amazing.... omfg tastes so good food did a number on me... my body and my mind... would NOT change a thing for the world though

Thanks you guys for the well wishes!! I had another incredible time with quality people

... lots of catching up to do on here I'm sure. I'll be around.... lurking if not posting for a bit/few days.

Welcome Back!!!

 

[Lifterforlife]

Too many 6's in the number of views...thought I would post just to change that!

Hey Sarge!

 

[jpt]

hey brother...glad to hear you had a good time!

 

[jpt]

hey brother...glad to hear you had a good time!

NOW GET BACK TO WORK!!!! LOL

 

[SgtSlaughter]

Hey there Welcome back!!! Glad you enjoyed your trip/weekend away!!!!

Thank you! ... Sure did

Too many 6's in the number of views...thought I would post just to change that!
Hey Sarge!

lol... thanks bro... yeah it was kind of creepy.

jpt hey brother...glad to hear you had a good time!

NOW GET BACK TO WORK!!!! LOL

Thanks! lol... i'm workin' on it

Thanks for the double post

 

[SgtSlaughter]

Mini Update:

~ 206lbs late afternoon yesterday .. that's a PR right there

200lbs even this morning, lol.... and looking alot better ... holding water is no fun.

Trained Legs last night... B.E.A.U.tiful routine... loved it. ended with 2 5 minute sessions on the Step Mill ... between 8-14 speed... friggin' soaked when I was done with that and could barely walk ... love it

 

[SgtSlaughter]

Welcome Back!!!

HI BUNNYYYYY!!!

Thank you!! ... and Likewise, I see that you've had a fantasmic celebration

I've missed you

Hope all is well on the homefront

 

[*Bunny*]

Mini Update:

~ 206lbs late afternoon yesterday .. that's a PR right there
You phatty lol
200lbs even this morning, lol.... and looking alot better ... holding water is no fun.

Trained Legs last night... B.E.A.U.tiful routine... loved it. ended with 2 5 minute sessions on the Step Mill ... between 8-14 speed... friggin' soaked when I was done with that and could barely walk ... love it

Nice! Did you use amp yesterday? If so, were your legs throbbing?

HI BUNNYYYYY!!!

Thank you!! ... and Likewise, I see that you've had a fantasmic celebration Yup sure did

I've missed you IMY2 B_Sarge!! Welcome back ... Back to schedule!

Hope all is well on the homefront

lol Now that is a tale to keep in a PM .. don 't ask

Have a great day today!

 

[SgtSlaughter]

Nice! Did you use amp yesterday? If so, were your legs throbbing?

lol Now that is a tale to keep in a PM .. don 't ask

Have a great day today!

Actually, yes... my legs were so swole the inner muscles were touching and I felt like I was waddleing like a duck. No joking. The training I did with the Platinum Amp02 had them swole up big time!

hehe ... I will ask

Thank you!! I hope you have an awesome week B_Bunny *8

 

[jpt]

so sarge ....your big believer of this amplify supp huh??

the only thing i can compare to this to that i have taken in the past is cell-tech...i def put on weight with the cell-tech and looked fuller. i know alot of people hate the company but i think that was a good product....can you compare?

 

[SgtSlaughter]

so sarge ....your big believer of this amplify supp huh??

the only thing i can compare to this to that i have taken in the past is cell-tech...i def put on weight with the cell-tech and looked fuller. i know alot of people hate the company but i think that was a good product....can you compare?

...With all the supps I take currently, no... can't compare with Cell Tech in the past when I tried it 5+ years ago. I do remember all the sugar in it not doing me right to say the least... and my diet was non-existant then as well.

I wouldn't say I'd be using Amp02 for life, but definetly a good boost if you need one, a change, or a new "pump" product (creatine, ect...).

The pumps from Amp02 exceed that of any other products I've tried that's for damn sure.... and the stimulant like clean focus without the crash is more than perfect for some of my routines when I HATE cardio (Have I mentioned before that cardio for me is like trying to teach a 1 day old infant how to swim?)... I look forward to cardio now (I never thought i'd say that ).

... That's no B.S. either. It's just working very well for me so far...

 

[SgtSlaughter]

Self Diagnosed Lactose intolerant.

Lactose free milk from now on (unless I forget... in which case about 1-2 hours later I will be reminded ).

I need to do some research on this... I love cheese.... all types of cheeses I will not give up my CHEESE!!! lol.

The Lac.free with my whey has proven to be VERY non-"combustable" so far... and quite enjoyable I've had about 30 oz. of it since late yesterday. Organic too... but probably not all the time $5 / .5 gallon

Need to cook up chicken, veggies, and some steak tonight for food... no clean food options besides b.fast foods (oats, egg beatahs).

Training tonight? Not sure... may be off to cook, clean, misc shite

HAPPY HUMP DAY!

P.S. I was 7 site caliper tested the end of last week by a HIGHLY reputable trainer at ~ 13% Body Fat (13.47? something like that) I was VERY surprized cuz I thought it'd be higher cuz I feel like a bloated ... kinda cool I 'pose ... lots of training to be done though.

 

[ck2006]

Self Diagnosed Lactose intolerant.

Lactose free milk from now on (unless I forget... in which case about 1-2 hours later I will be reminded ).

I need to do some research on this... I love cheese.... all types of cheeses I will not give up my CHEESE!!! lol.

The Lac.free with my whey has proven to be VERY non-"combustable" so far... and quite enjoyable I've had about 30 oz. of it since late yesterday. Organic too... but probably not all the time $5 / .5 gallon

Need to cook up chicken, veggies, and some steak tonight for food... no clean food options besides b.fast foods (oats, egg beatahs).

Training tonight? Not sure... may be off to cook, clean, misc shite

HAPPY HUMP DAY!

P.S. I was 7 site caliper tested the end of last week by a HIGHLY reputable trainer at ~ 13% Body Fat (13.47? something like that) I was VERY surprized cuz I thought it'd be higher cuz I feel like a bloated ... kinda cool I 'pose ... lots of training to be done though.

Awesome job on the BF!!!!! go slaughter go! (bold and enlarged) have you tried Soy milk (vanilla flavored is the best). Fellow latose intorerant here, who love cheese to, hmmmm. It is AWESOME

 

[sbt2082]

Way to go Sarge And good morning to ya

 

[SgtSlaughter]

Awesome job on the BF!!!!! go slaughter go! (bold and enlarged) have you tried Soy milk (vanilla flavored is the best). Fellow latose intorerant here, who love cheese to, hmmmm. It is AWESOME

Thank you!

I had the Rice milk (??) or whathave you in my hand at first then noticed the lack of protein (1g / serving ...skim milk being usually 8-10g / serving of what I used to guy)... and went with the organic lac. free milk the macros looked good to me on it. Although I realized I bought 1% fat (wanted skim) lol... oh well.... just keep the ANPB in check for now

When i go back to try more I'll look at the Soy... i've read ALOT on the topic of soy and men, ect, ect... I know both sides, i'll try it if the macros look good to me.

Cheese is my kyrptonite

Way to go Sarge And good morning to ya

Thank you! Good Afternoon to ya! (Where I am at least)

 

[ck2006]

Thank you!

I had the Rice milk (??) or whathave you in my hand at first then noticed the lack of protein (1g / serving ...skim milk being usually 8-10g / serving of what I used to guy)... and went with the organic lac. free milk the macros looked good to me on it. Although I realized I bought 1% fat (wanted skim) lol... oh well.... just keep the ANPB in check for now

When i go back to try more I'll look at the Soy... i've read ALOT on the topic of soy and men, ect, ect... I know both sides, i'll try it if the macros look good to me.

Cheese is my kyrptonite


Thank you! Good Afternoon to ya! (Where I am at least)

What is the deal with men and soy?

 

[*Bunny*]

Self Diagnosed Lactose intolerant.

Lactose free milk from now on (unless I forget... in which case about 1-2 hours later I will be reminded ).

I need to do some research on this... I love cheese.... all types of cheeses I will not give up my CHEESE!!! lol. sometimes you do have make sacrifices eh? .. Cheese is very good… I totally think of the movie White Chicks when you made that comment :Frlol:

The Lac.free with my whey has proven to be VERY non-"combustible" so far... and quite enjoyable I've had about 30 oz. of it since late yesterday. Organic too... but probably not all the time $5 / .5 gallon I doubt you are going to find it much cheaper… special needs require special prices… especially when it’s labeled “organic”

Need to cook up chicken, veggies, and some steak tonight for food... no clean food options besides b.fast foods (oats, egg beatahs). Me either .. I may bake some chicken so I can just put in there for 45 min & not have to worry about it .. Not mood to cook at all ..

Training tonight? Not sure... may be off to cook, clean, misc shite

HAPPY HUMP DAY!

P.S. I was 7 site caliper tested the end of last week by a HIGHLY reputable trainer at ~ 13% Body Fat (13.47? something like that) I was VERY surprized cuz I thought it'd be higher cuz I feel like a bloated ... kinda cool I 'pose ... lots of training to be done though.

Way to go on the 13% …

 

[SgtSlaughter]

Way to go on the 13% …

THANK YOU!!! Mahy_Unit Kicks arse!

@ Hot Chicks & Cheese!!! . ... sacrafices ah yes, something I'm getting more and more accustomed to and will be riding shotgun even more soon with school about to be kicking my ass hardcore again ... I welcome it

You just called me "Special Needs" ... ok, maybe it's true

 

[*Bunny*]

THANK YOU!!! Mahy_Unit Kicks arse!

@ Hot Chicks & Cheese!!! . ... sacrafices ah yes, something I'm getting more and more accustomed to and will be riding shotgun even more soon with school about to be kicking my ass hardcore again ... I welcome it

You just called me "Special Needs" ... ok, maybe it's true

LOL .. You're such a dork ... but it is true now thtat I think about it .. ref. sig ala Bunny

When does school start .. I'm looking into going back in the Fall ... Have to check on dates and the financials ... ugh ... dismal for me

 

[SgtSlaughter]

LOL .. You're such a dork ... but it is true now thtat I think about it .. ref. sig ala Bunny

When does school start .. I'm looking into going back in the Fall ... Have to check on dates and the financials ... ugh ... dismal for me

School is year round for me ... I'm special needs remember

... Never been "normal" that's for sure, lol. Continuing Ed goes 12 months every year... I've just been on voluntary break recently Back to kicking ass and getting this damn thing done with for now so I can move on (and excel more) with certain things in my life.

So... school starts for me... uhhh... I have no idea, need to make appointments with people to figure out what I have left to take, ect... and start lining it up.

Social life = non-existant anymore really, or at least one that I get pleasure out of with peers. It's just not fun for me anymore to go out and get hammerd and get nothing productive accomplished on the weekends. I have more fun training and doing errands, lol ? ... maybe

... they call me the ramblin' man

Back to you:

That's AWESOME!! Well if not the fall (VERY important season ) I hope you can get back in the academia world soon to pursue your dreams

You WILL succed in whatever you choose

 

[ck2006]

Good Morning!

Have a great day!

 

[SgtSlaughter]

Good Morning!

Have a great day!

thank you!! I'm hoping so... just found out an old best friend (still i but lives FAR away) will be in town TODAY and through the weekend Can't wait to go hang out and really catch up with some great old friends.

Last night:
Cardio: Arch Trainer Hills - Level 3 - 10 minutes

Push Presses: I don't have my journal with me... i know i started with 65lbs I think... and keep doing 3-5 reps each set and bumping it til' I got to 145lbs for a tough 5 reps. Didn't rest much between sets. SERIOUS shooting pain down my shoulder to my elbow (muthafecker)... probably did too much for the first time trying them

DB OHP: 2 or 3 sets up to 60's

random accessory cable single arm work for fun.

Cardio: Arch Trainer Hills - Level 3 - 8 minutes and then the last 2 minutes LOW LOW intensity... for cool down.

Weight: 200lbs even this am
Diet: Cleaning it up still (but this weekend I'll try to keep calories mid range, not high not low... but i doubt they'll be uber clean unless I pack a cooler to tote around wherever my old buds want to go).

Lactose free milk kicks ASS!!! I fear no beer!!! errr... i mean lactose free milk, lol.

Tanning, Chiropractor, Massage ... all to be done or schedule by end of week

 

[sbt2082]

Good afternoon
Hope you have a great time hanging with your friend later!!!

 

[jpt]

i really need to invest in a deep tissue massge....how much they run sarge?

 

[SgtSlaughter]

i really need to invest in a deep tissue massge....how much they run sarge?

Where I'm going to try now is going to be around $80 including tip ... only 60 minutes though... I might bump up to 90 minutes next time if I like this lady.