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7 Weeks to a Shredded ME!...

Bananas (1 small and 1 medium size... no more for today)
Skim Milk (~17 ounces)
Chicken (8 ounces)
Veggies (3 cups)
Olive Oil (1.5 tblspoons)
ANPB (2 tbl)
Protein Supp (Muscle Milk) (1 serving)
Oats (steel cut today instead of rolled) (1 cup)

Estimated Intake so far:
(I Say est. because I have yet to create all custom foods for myself)
Total: 1932
Fat: 67 604 34%
Sat: 11 96 5%
Poly: 12 105 6%
Mono: 28 251 14%
Carbs: 172 590 33%
Fiber: 24 0 0%
Protein: 150 599 33%
Alcohol: 0 0 0%

holy wowness! check out those ratios!!! LOL... ok, i'm done eating for today, my intake is perfect (by my standards) :D
 
:) NICE ...

Thank you


& No sir ... you are not done eating ... you got at least 3 more meals ... Pre/DWO/PWO

eat up :)

Lean Bulk ... Legs tonight ... ?
 
sgtslaughter said:
Bananas (1 small and 1 medium size... no more for today)
Skim Milk (~17 ounces)
Chicken (8 ounces)
Veggies (3 cups)
Olive Oil (1.5 tblspoons)
ANPB (2 tbl)
Protein Supp (Muscle Milk) (1 serving)
Oats (steel cut today instead of rolled) (1 cup)

Estimated Intake so far:
(I Say est. because I have yet to create all custom foods for myself)
Total: 1932
Fat: 67 604 34%
Sat: 11 96 5%
Poly: 12 105 6%
Mono: 28 251 14%
Carbs: 172 590 33%
Fiber: 24 0 0%
Protein: 150 599 33%
Alcohol: 0 0 0%

holy wowness! check out those ratios!!! LOL... ok, i'm done eating for today, my intake is perfect (by my standards) :D
Click to expand...

Done?! DONE?!?!


Dude. Dood. Djuud. Dewd. Dhuid...

Bulk: requires a caloric EXCESS! not deficit... at your height/weight/bmr you would need to be strapped to sofa to get away with that calorie count and still call it a 'bulk'....


:lmao:
 
sgtslaughter said:
:lmao:

twas a joke :verygood:
because of the 33/33/34 split

... me... Done?! .... ever?! ... anything?! well maybe... but not eating :chomp:
Click to expand...


Me. Brain Dead. Ug ug. (sounds of bones being thumped on ground by large bald doofus person)

;)
 
*passes drum... streched from ancient animal skin*

:smash:

lol

P.S.
so far...
Total: 2811
Fat: 99 888 34%
Sat: 21 192 7%
Poly: 14 123 5%
Mono: 33 299 12%
Carbs: 244 860 33%
Fiber: 28 0 0%
Protein: 208 833 32%
 
Monday
6/19/06

planned: Leg day
unplanned: knee pain… summummabeotch
T.U.T. continued
workout: Back and Bi’s

Start Time: 8:40pm

All the way out Wide Gripper Lat Pull Down: 70x8, 110x8, 120x8
^^^ second set my left rotator wanted to fecking fall off… ugh… no more behind the neck. 3rd set switched up to front of face.
Super Close grip, elbows in, Low, seated cable rows: 80x8, 90x8, 100x8

… well that concludes my back workout… *just realized that I forgot to go back and do some single arm rows* … dagnabitbiceptouspumpus (lol… Ghedabic)

Rope Cable Ab Crunches: 80x8, 90x8

DB Curls (non-alt): 25x6, 30x8, 35x8, 40x6
BB Curls: 35x8, 40x8
Cable S.A.: 30x8 (deemed worthless)
Cable Cambered Bar Curls: 80x8, 90x8, 110x6

Standing Calve Raises: 300x8, 400x8, 500x7

End Time 9:35pm

Notes: My biceps today were swole like no other, not that they felt huge they looked uber huge tonight… Food is GOOOOOOOOD :evil:

Eating my sweet tatoes and chicken right now… supplement loading and then fitdaying it up… or prolly doing it before I post… yah I should do that!

Total: 3661
Fat: 138 1239 35%
Sat: 31 275 8%
Poly: 25 222 6%
Mono: 61 551 16%
Carbs: 336 1200 34%
Fiber: 37 0 0%
Protein: 267 1068 30%
Alcohol: 0 0 0%

:moon:
 
th0e082bec.gif
thnightpooh.gif

I like it .. I'm too tired to comment ...
*CTB*
 
check PMs regards to 'behind the head'...

havent had coffee yet... er... yah know?


:D
 
Last edited:
Cals & Workout look good ... you know my thoughts on BTN, but with cuff issues, big no-no ... Seriously try this ... to the front, (just SOMETIME) 6 second tempo ... 2 down 2 squeeze 2 release ... I even go to 3-4 second holds ... :D

"Musckles Shake so good"

How did the Higher cals feel?

Oh, no bicep comments with accompanying pics, please.. thanks ... :D
 
*Bunny* said:
Cals & Workout look good ... you know my thoughts on BTN, but with cuff issues, big no-no ... Seriously try this ... to the front, (just SOMETIME) 6 second tempo ... 2 down 2 squeeze 2 release ... I even go to 3-4 second holds ... :D

"Musckles Shake so good"

How did the Higher cals feel?

Oh, no bicep comments with accompanying pics, please.. thanks ... :D
Click to expand...
Yes.. no mo' BTN for me AT ALL... promise :verygood:

LOL... How'd you know... I did 3-6 second holds on some reps just for fun... LOOOOOOOOOOVE the shakies :evil:

Higher cals = feel like bloated cow... but looks DAMN GOOD, lol...as seen by photos taken last night ;)

lol... well, i have yet to take any gym photos with the said insane pumpalottabis ... maybe you'll get to see dem photos some time dis year ... make my bro take some when I drag him to the gym :)

I've noticed I rolled my shoulders forward on low rows... made it a point to NOT do that last night... dang it was hard, I want to "fully" extend :rolleyes: ... which is past "natural skeletal extention" ... i dunno if i'm making that up... but it makes sense to ME :D

P.S. I :heart: the Pooh pics... caaaaaaaaaaaUTE! :qt:
 
^^ agreed with everything you just said ...

PB ... Princess Bunny ... Pooh Bear ... you know me & my ack's ...

My bro's finance has a MAJOR Tigger obsession ... & I love Pooh Bear, your friendship as of late (sorry for the Gouda) reminds me of him .. so I apologize to shower your log with :rainbow:ness for those that don't understand ... Not my issue nor my concern, we are on the same page ...

Anyway ...
sgtslaughter said:
I've noticed I rolled my shoulders forward on low rows... made it a point to NOT do that last night... dang it was hard, I want to "fully" extend :rolleyes: ... which is past "natural skeletal extention" ... i dunno if i'm making that up... but it makes sense to ME
Click to expand...
GREAT catch & Great Adjustment ... :D

Lets see the pics ... Carbs prolly filled you out in all the right places, & your body loved the cals ...



re: the :cow: comment

dont kill me









thapplePoohasacow.gif






:wodin:
 
:lmao: @ Pooh with udders!!! :FRlol:

Yes... Same page :kiss: :rose:

... you are TIGGER :boing: :boing: ... aka Energizer Bunny (previous Ava) :)

Thanks... on the adjustment... yup, needed to be done!
 
6/20/06
Tuesday
Chest – Tris – Abs – Cardio

Start Time: 6:01pm

DB Incline: 50x8, 55x8, 60x8
DB Flat: 65x8, 70x8, 75x8
(lol…dropped one of the 70’s on my notebook… the metal ring binder and some pages are phuuuuucked… adds character :evil: )
{At this point… In the mirror with my black tank on … I notice ripples in my upper chest that I’ve NEVER seen before... sweeeeet!}
DB Decline: Blah… I’m a wuss.com
Cable Crossovers: 40x8, 45x8, 50x8

DB Press-ups: 35x8, 40x8, 45x7 (last rep doesn’t count… I had wings)
Cable Straight Bar Press Downs: 75x8, 100x8, 120x8 {Bent “V” Bar disappeared… decided to reappear mid-ab set though :rolleyes:}
Cable Kicks: 20x8, 25x8, 30x8

Rope Crunches: 85x8, 95x8, 110x8

Arch Trainer Cardio: 12 minutes

End Time: 7:04pm

fuel so far:
Total: 2220
Fat: 71 642 30%
Sat: 21 186 9%
Poly: 10 86 4%
Mono: 32 288 13%
Carbs: 192 714 33%
Fiber: 14 0 0%
Protein: 200 799 37%
Alcohol: 0 0 0%
 
Last edited:
up to around 2800 now ... eh, low cal day i guess :rolleyes:

Cooking food in the next day or 2.

... last meal should bump it up significantly :verygood:

Nothin' wrong with meatloaf right?! :worried: lol... oh well, that's what Seasapure and Gluc-R are for!! :evil:

ahhh... just went ahead and plugged it in:

Total: 3309
Fat: 127 1140 35%
Sat: 36 324 10%
Poly: 18 162 5%
Mono: 56 505 16%
Carbs: 266 979 30%
Fiber: 21 0 0%
Protein: 279 1114 34%
Alcohol: 0 0 0%


... never perfect, gives me a good rough outline though.
 
*Bunny* said:
Food good .. training Good .. I'm drained.. tea then bed ... I'll to edit in the A.M. ...

:rainbow: :verygood: :p :artist:
Click to expand...
Thhannnnks *B_Bunny* !! :D :verygood:

and so it has begun...

Total: 1052
Fat: 42 377 37%
Sat: 13 120 12%
Poly: 9 78 8%
Mono: 15 138 14%
Carbs: 64 220 22%
Fiber: 9 0 0%
Protein: 105 421 41%
Alcohol: 0 0 0%
 
Nice progressive sets there bud ...
Doncha just love those muscles peaking out at ya?! It's only going to get better :)
I LOVE that you are tracking your progress ... My notebook has so much crap in it, on #3 .. soon to be #4 :D I know everyone tries to come take a peak, good thing I write in code & random curse words "Whatchu Lookin' mudda ..." Just Kidding :D

"(last rep doesn’t count… I had wings)" meaning form was a little outta whack? Good to notate it as you have to compare to next week and the latter when things start to CHANGE :D ;)


As far as meatloaf ... you need the cals, post workout .. it works... :velvett:

I :heart: meatloaf ....

grr...


:evil:

How's Knee?

How's Rotator after that workout?

Bet abs looking Stellar ... :D
 
*Bunny* said:
Nice progressive sets there bud ...
Doncha just love those muscles peaking out at ya?! It's only going to get better :)
Thanks... yes... LOVE... addicted to it, it's been my crutch for awhile now... so damn glad I got back into it
I LOVE that you are tracking your progress ... My notebook has so much crap in it, on #3 .. soon to be #4 :D I know everyone tries to come take a peak, good thing I write in code & random curse words "Whatchu Lookin' mudda ..." Just Kidding :D
lol... random curse words!! LMAO!! Dang... i don't have room for that :rolleyes: almost had to go into another day with my am and pm workout i had the other day :verygood:
"(last rep doesn’t count… I had wings)" meaning form was a little outta whack? Good to notate it as you have to compare to next week and the latter when things start to CHANGE :D ;)
Zactly... just muscled it up ... basically so i didn't have to drop it behind me :)

What's gunna change? ... you always say 2 weeks no matta wat to really start seeing changes with a change in diet and/or training right? ... WOOHOO... more changes!! :evil: I look forward to them!

As far as meatloaf ... you need the cals, post workout .. it works... :velvett:
meatloaf post workout??... all that fat?! You said "no-no" :rolleyes: ... damn thing was sooooo salty, i didn't use any sea salt or olive oil on my chicken cuz i ate it all together :)

I :heart: meatloaf ....

grr...


:evil:

How's Knee?
Great... the adjusted car seat is fecking wonderful... A little over 1 whole year of driving with my knee in a strained position :rolleyes:

How's Rotator after that workout?
Great... Didn't want to do Declines though, because on flat I felt my left shoulder start to feel weakened (hard to explain... it comes to a point sometimes where i just drop the weight cuz my shoulder/rotator can't keep it together)

Bet abs looking Stellar ... :D
Eh... not as good as that black and white pic from when I called off cutting, I don't like it... but it's fine i guess.
Click to expand...
See Blue :)
 
"As far as meatloaf ... you need the cals, post workout .. it works...
meatloaf post workout??... all that fat?! You said "no-no" ... damn thing was sooooo salty, i didn't use any sea salt or olive oil on my chicken cuz i ate it all together "

I did say NO BAD FATs ... I was assuming a good protein & carb source ...

how much FAT is in it?!?! :evil: Besides you don't listen to me anyway, obviously if I said 'no-no' & you did it .. stubborn ... like me ... grr
 
treilin said:
U KILL ME :lmao:
Click to expand...
:verygood:

who..???.... ME??!


.... naaaaaaaaaaaaa :)


lol.



whoa... seems like i missed alot-o updateage... well here we go:

After work had a meetin' for sumthin' at ... someplace (lmao) ... THHHHHEN... Had to get food at da sto' ... then cooked up a bunch of chicken, ground beef... and that was my night :)

... WANTED to make it to the gym... didn't happen.

Tonight... Legs... NO MATTA WAT!! :evil:

P.S. bought some organic low fat cottage chizzel...

bastards added salt and i can taste it... :rolleyes: with berries it's not too bad though.

fahhhhhhhhhhhhhhK! ... gotta get movin' .... way behind right now!

showa time! ....

* P O O F *

...hehehe, yup, i did the *POOF* ;)
 
Looking good, Sir Knight.

Meatloaf... whats your breakdown look like on that loaf recipe....?
 
Ghede said:
Looking good, Sir Knight.
Meatloaf... whats your breakdown look like on that loaf recipe....?
Click to expand...
Thank you Sir Kutting King.

Ummmm, well I really haven't a clue... although I spotted some diced onions in there. Ma's loaf... probably made from 7lbs of beef... thing was HYYYUGE!

... honestly, too salty for my liking but it's ma's, so it always tastes good :)

I live for leftovers :D ... lol, I try to only eat the clean one's! I avoided the scrumptious looking lazannia like the plauge :rolleyes:
 
sgtslaughter said:
whoa... seems like i missed alot-o updateage... well here we go:

After work had a meetin' for sumthin' at ... someplace (lmao) ... THHHHHEN... Had to get food at da sto' ... then cooked up a bunch of chicken, ground beef... and that was my night :)

... WANTED to make it to the gym... didn't happen. ***Get off my schedule please ... seriously ... :FRlol: I bet people check our IPs to make sure we aren't in the same house, as if THAT could be tracked anyway ... but you know what I mean .. lol
Tonight... Legs... NO MATTA WAT!! :evil: *** Take proper care of the knizzle

P.S. bought some organic low fat cottage chizzel...

bastards added salt and i can taste it... :rolleyes: with berries it's not too bad though. *** Berries :) Good boy :) :D :rainbow:

fahhhhhhhhhhhhhhK! ... gotta get movin' .... way behind right now!

showa time! ....

* P O O F *

...hehehe, yup, i did the *POOF* ;)
Click to expand...
*** THIEF!!!
 
:)

ok.. E.S.P.... where as S = Special ;)


I have to eat again, and i don't want to .. WTF!!

... I'd rather cram in a HYYYUGE calzone from up the street with roni, spinich, peppers, sauce... omg i'd eat that RIGHT UP!... clean food doesn't wanna go down... feh feckesworthhumbug!

/bitching

<begineating> chicken, olive oil.. the rest of the tatoes and beef i couldn't finish last meal </begineating>
 
*Bunny* said:
Protein shake, almonds, walnuts, musclemilk ... small quick easy filling ...
Click to expand...
whey... oh yeah.


what's that?


Placing order next week...

Thanks *B_B* ... are you saying make a shake a meal? If so... that wouldn't satisfy my calorie requirments... that's the problem :rolleyes:

I'm just on a damn bitchin' train... feh.
 
sgtslaughter said:
whey... oh yeah.
what's that?
Placing order next week...
Thanks *B_B* ... are you saying make a shake a meal? If so... that wouldn't satisfy my calorie requirments... that's the problem :rolleyes:
I'm just on a damn bitchin' train...

feh.
Click to expand...


Sarge, b/c I :heart: you ...





Train stops here... :velvett:

Calzone Friday or saturday for a week of kicking ass ... TREAT yourself .. NOT the day just a meal ( or what would = 2) .. You will get the cals in ... otay ? Walnuts & almonds with a musclemilk or the like? some PB = sure will bump those cals up ...

ththunderwear.jpg
 
*Bunny* said:
Sarge, b/c I :heart: you ...

Train stops here... :velvett:

Calzone Friday or saturday for a week of kicking ass ... TREAT yourself .. NOT the day just a meal ( or what would = 2) .. You will get the cals in ... otay ? Walnuts & almonds with a musclemilk or the like? some PB = sure will bump those cals up ...

ththunderwear.jpg
Click to expand...
awwwwww I :heart: you too :rose:

Thank you soo much... gat dang I was cranky earlier.

Left work early to do Legs :evil:

I feel fanfeckin' tabulous now :D ... leave it to a great leg workout for that!!!

hehe... now going back for some late night "get-r-done" @ work :rolleyes:

Will post w/o later.
 
6.22.06
Thursday
3rd Leg Workout – Takin’ it “Easy”
… semi-TUT for Legs

Start Time 5:05pm
5 minute Arch to get warm then stretch

Squats: 135x8, 155x8, 175x8
Lunges: 25s – 8, 30s – 8, 35s – 8
Leg Ext: 90x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 300x10, 400x8, 480x8

Rope Crunches (cybex): “8”x8, “7”x8, “6”x10 … I didn’t like the cybex cable… “8” felt a lot heavier and felt as though I wouldn’t be able to stay on the floor if I went much heavier :rolleyes:

6 minute Treadmill walking incline (knee test)

End Time 5:58pm

Knee felt good through the workout….not great, still weary of making things worst. Had flats on (Puma Speedcats... so damn comfortable..but not for walking/running) and my knee did VERY well on the treadmill…felt great even…. Stretched throughout entire workout and after… prefaced workout with 400mg Ibprophen.

so far:

Total: 2670
Fat: 94 842 32%
Sat: 24 217 8%
Poly: 17 150 6%
Mono: 45 402 15%
Carbs: 234 858 33%
Fiber: 19 0 0%
Protein: 232 926 35%
Alcohol: 0 0 0% <--- This I wanted to increase :lmao:
... just 1.... a cold frosty ... ah crap... *clear mind of bad thoughts*
 
calves, quads, and glutes feel 45.7% abused. (in order of abusedness)

100% = can't move :lmao:

Gotta try the leg sled next round to see if I can do that without pain.
 
Thanks... likewise!

Updatage:
So yesterday... under 3000 calories I think, today I'm deeming eat whatever whenever... get fecking food in my mouth... load up damnit!!!

ARGGGGGGGGGGG!! - yes, i'm a pirate by weekend :evil:

Average Cals for week, not what i want... nor training either.. going to do delt in my basement and maybe some jumping around outside cuz my calves are fecking soooorrreeee and I'm going to help an old friend move in about 1 hour... get rid of this soreness, some delts... wake up a bit more... shower and get the heck outa here!!!

Weeeeeeeeeeeeeeeee and the weekend begins :garza: :coffee: :coffee: :coffee: :coffee: ;)
 
I must have busted through 7,000 calories yesterday :)


.... super cheat load fest, i'm going to explode right now.

Poppin' Gluc-R's like Pezz candy and swiggin' water washing all the junk down.

Looking forward to a week of clean eating :coffee:
 
*Bunny* said:
^^ You and me both ... Have a great day B-Sarge .. off to couch :rose:
Click to expand...
Heya B-Bunny ;)

Well... I know it's not kosher.. but I had to do it just to see... I tipped the scale at 205.5 lbs by way of da Cheat :verygood: lol... last time I hit that was December/Janurary in a real fatty style... body comp changes rule all.

Woke up late... going to finish eating meal #1 now.

Physical Examination today... fun :rolleyes: *turn your head and cough* <-- always cracks me up. Should be a good time, at least I get some action :lmao:
 
is your doctor a man? haha....i hope not...good luck...hope everything goes well

putting eating clean away for a few weeks....going to indulge myself on a modified ckd diet. going to buys some sopresotta, burgers, hotdogs, bacon, mayo and provolone today!!! i'm pretty pumped to eat some foods i haven't had in months! only going to intake 20g of carbs or less for 5 straight days...and then bump it up on sat-sun.
 
lmao! ... yah my primary is a male, but rescheduled with another person to get in sooner... and yes, it is a female nurse that is going to be "performing" on me :verygood: ... Thank you for the well wishes.

Niiice... have fun with it! :) Personally, I won't low carb it THAT much anymore because I want to kill people and feel like I'm going to pass out most of the time... lol. Wish you well on the CKD bor.
 
with my luck i'd get a male nurse like gaylord focker haha

yeah...i think i should see some good results...i'll def keep ya posted.

you think i should supplement with anything? i'm going to be missing a lot of fiber for a few weeks...i guess it's not that big of a deal
 
sgtslaughter said:
Heya B-Bunny ;)

Well... I know it's not kosher.. but I had to do it just to see... I tipped the scale at 205.5 lbs by way of da Cheat :verygood: lol... last time I hit that was December/Janurary in a real fatty style... body comp changes rule all.

Woke up late... going to finish eating meal #1 now.

Physical Examination today... fun :rolleyes: *turn your head and cough* <-- always cracks me up. Should be a good time, at least I get some action :lmao:
Click to expand...


Good luck with that, mang. At least its not the one where he says, 'Bare down...'

:lmao:
 
SBT: Hey.. thanks!

JPT: lol @ Gaylord focker ... yeah pick up some Pysillium (sp?!) Fiber. throw a few tablespoons in water and chug... good to go.
 
sgtslaughter said:
lmao! ... yah my primary is a male, but rescheduled with another person to get in sooner... and yes, it is a female nurse that is going to be "performing" on me :verygood: ...
Click to expand...
Yes, I am also a PhD for those that didn't now *snaps of rubber glove*

*Drop trow boy*

sgtslaughter said:
:FRlol:

Well... I hope that hasn't been added to their arsenal of examinations for me :rolleyes:
Click to expand...
I called in a made a special request ...


oh & lmfao @ "Should be a good time, at least I get some action ..." THINK of what I've been through last few weeks .... aannnnnnd I'm spent .... ick :)

Best of luck :)

:heart:

*Not Work Safe*

blon.jpg


I know wrong color hair :D
 
*Bunny* said:
Yes, I am also a PhD for those that didn't now *snaps of rubber glove*

*Drop trow boy*


I called in a made a special request ...


oh & lmfao @ "Should be a good time, at least I get some action ..." THINK of what I've been through last few weeks .... aannnnnnd I'm spent .... ick :)

Best of luck :)

:heart:

I know wrong color hair :D
Click to expand...
hmm.jpg

That's fahkin' HAAAWT!! Can I make a special pic request... for next time... maybeeeee :verygood: ;)

LOL... uh huh... wrong color :D

:lmao: @ Drop Trow! :qt: ;)

Ohh that's right :rolleyes: dang... well I'm still allowed to be nervous and axious (sp?!) about it right? ... i think i'm going to show up right on time and hopefully go right in so i don't get up and leave, lol!
 
cityhick said:
Any new pics sarge?
Click to expand...
i just took pics it feels like! lol.

... i have some, but they're stored in a high security vault.

AKA...

B-Bunny Security, Inc.

:)

I just switched over it feels like, it's only been a few weeks so nothing significant yet, young blood.

I feel like a :cow: right now after my diesel rewards... can't wait to hit the gym tonight.

Food today is pathetic... at like 700 cals so far :rolleyes:

wtf is right!
 
I just started losening up on my diet because I simply wasnt getting the cals in. Its hard because I was sooo used to watching everything I eat. Now I just got to remeber to EAT EAT EAT. Life is good when bulking, but it aint as easy as it sounds. Makes fitting in water a bitch.
 
water takes a back seat to food for sure. I'm sure your H20 is fine.

Yeah, if i was supplementing hormonally I would eat everything all day... get your $$$ worth :)

... especially your first run.
 
Yea it makes it hard to know though if the weight you are putting on is because of the food or the AS. Who cares :) . I am now going up in weight now that I am eating more and we will see just how much I get up to. I feel and look better then ever. The results are miracles. Due to my higher BF I dont think the tranformation is so dramatic, but admagine my size will be bigger and def will be slightly better. Cant wait for #2. Time for workout.
 
sgtslaughter said:
i just took pics it feels like! lol.

... i have some, but they're stored in a high security vault.

AKA...

B-Bunny Security, Inc.

:)
Click to expand...

The vault is here

64.jpg


Where are you? I'm lonely and need my sunblock ...

thapplePoohasacow.gif
thPoohCostume.gif



:rainbow: :rainbow: :rainbow: :rainbow: :rainbow: :rainbow:

ok it's after 730pm ... i need to go HOME from work :rose:

Train hard :D
 
hehehe... I wanna visit that dang vault!!! :)

UPDATE:

:wodin: ... i kinda fell off the map there for a bit :verygood:

6/28/06
Wednesday

Legs still under trial run... test drive number... i forget, lol.

Leg Day: 9:00pm

45* Leg Sled: 4px8, 6px8, 8px8 {topped off @ 360 lbs} + Leg Sled weight...whatever that is :whatever:
^^ Calve Presses: 10px10, 12px8, 14px8 {topped off @ 630 lbs}
{p = plate = 45lb plate}
DB Lunges: 25x8, 30x8, 40x8
supersetted:
Leg Ext: 90x8, 100x8, 110x8
Leg Curl: 100x8, 110x8, 120x8
supersetted:
Standing Calve Machine: 300x8, 400x8, 500x8 ...nice even numbers :)
Rope Crunches: 6x8, 7x8, 8x8 (damn cybex machine again :rolleyes: ... my usual was taken... I was NOT waiting)

End time: 8:50pm ... not bad.

I forgot to do some squats at the end... since this time was my sled trial run and it went well... blah, i was sweaty and needed to eat :chomp:

Feeling DAMN good... my knee was perfect... zero aggrevation! ... happy bout dat right thur! ... IBpro is my friend though... pre and post medication.

Sucked it up and went to GNC today to pick up some Whey... :rolleyes:

And I had thought I met the most moronic employee of GNC nation already... LOL... boy was I mistaken!! ... I may put in the in the morons of the gym/gnc :) thread if I get a chance!
 
sgtslaughter said:
And I had thought I met the most moronic employee of GNC nation already... LOL... boy was I mistaken!! ... I may put in the in the morons of the gym/gnc :) thread if I get a chance!
Click to expand...
They kill me too! They knew I was dieting down for a competition and kept trying to give me samples of some sugary stuff to help me through my work-out (loaded with cals), I was like uhhh My diet is strict for the fourth time as they shoved it in my face... Then they tried selling me everything to 'protect' my body from the dieting down. Lady even told me about this ALA that it was the only one out there patented like it and blah blah blah... I told her I like my glucorell-r no thanks... People have no clue...
 
sgtslaughter said:
hehehe... I wanna visit that dang vault!!! :)

UPDATE:

:wodin: ... i kinda fell off the map there for a bit :verygood:

6/28/06
Wednesday

Legs still under trial run... test drive number... i forget, lol.

Leg Day: 9:00pm

45* Leg Sled: 4px8, 6px8, 8px8 {topped off @ 360 lbs} + Leg Sled weight...whatever that is :whatever:
^^ Calve Presses: 10px10, 12px8, 14px8 {topped off @ 630 lbs}
{p = plate = 45lb plate}
DB Lunges: 25x8, 30x8, 40x8
supersetted:
Leg Ext: 90x8, 100x8, 110x8
Leg Curl: 100x8, 110x8, 120x8
supersetted:
Standing Calve Machine: 300x8, 400x8, 500x8 ...nice even numbers :)
Rope Crunches: 6x8, 7x8, 8x8 (damn cybex machine again :rolleyes: ... my usual was taken... I was NOT waiting)

End time: 8:50pm ... not bad.

I forgot to do some squats at the end... since this time was my sled trial run and it went well... blah, i was sweaty and needed to eat :chomp:

Feeling DAMN good... my knee was perfect... zero aggrevation! ... happy bout dat right thur! ... IBpro is my friend though... pre and post medication.

Sucked it up and went to GNC today to pick up some Whey... :rolleyes:

And I had thought I met the most moronic employee of GNC nation already... LOL... boy was I mistaken!! ... I may put in the in the morons of the gym/gnc :) thread if I get a chance!
Click to expand...
\


nice nice nice... diggin the leg progression, good sir..

may I? do your squats PRIOR to any isoloated movements: before calves, curls, ext, etc.

You wanna do big compound movements first then work your way down the ladder of isolation. Reasoning: it takes all the stability you can muster to do the big movements, and pre-exhausting the whole bushel FIRST is counter productive....
 
You wanna do big compound movements first then work your way down the ladder of isolation. Reasoning: it takes all the stability you can muster to do the big movements, and pre-exhausting the whole bushel FIRST is counter productive....[/QUOTE]


i think for the most part you are correct... but sometimes ie chest i like do a little pec deck first to get the blood pumping in there...then run to the bench. i've actually been doin that alot for shoulders....doing side laterals first then do standing presses....i'm lifing a little less weight then i normally would if i started out but it still creates a great pump...and that's what we're after. i think switiching it up (compound first then assistant exericses and vice versa) is good....but yes i agree....rule of thumb is to do compund movements first :)
 
treilin said:
I was like uhhh My diet is strict for the fourth time as they shoved it in my face... Then they tried selling me everything to 'protect' my body from the dieting down. Lady even told me about this ALA that it was the only one out there patented like it and blah blah blah... I told her I like my glucorell-r no thanks... {GNC} People have no clue...
Click to expand...
I don't hate many things.... I do belive I hate the pushy, ignorant, sales[wo]men, ect @ all GNC's though :rolleyes: Freakin' people bug the crap outa me... I know what I want... stay behind the damn cash register!!!! :chomp: :)

Ghedemistro said:
\

nice nice nice... diggin the leg progression, good sir..

may I? do your squats PRIOR to any isoloated movements: before calves, curls, ext, etc.

You wanna do big compound movements first then work your way down the ladder of isolation. Reasoning: it takes all the stability you can muster to do the big movements, and pre-exhausting the whole bushel FIRST is counter productive....
Click to expand...

Thank you mon!! Trying to follow your outline as best I can :)

Ahh, good call :velvett: me back into order :evil:

Dang... well with all the plates loaded on for leg presses...just figured i'd keep loading them on for calve presses :) ... I guess I'll have to hog to sled... or not be lazy and unload and reload all dem plates :rolleyes:

Yes Sir, Thank you, Sir... Understood! *salutes*
 
nice workouts SGT!

How were the rope crunches? never did them before.

Also i wish i had a sled bro! lucky man!

Did you ever try barbell lunges? I feel them more since they dont swing and help you any while doing them. Damn nice leg work tho bro. good numbers too!

Good job!
 
I LOVE rope crunches...it's my sole ab exercise for now, lol.

I'm envious of your top of the line gym... so we're kinda even :p

Yes I have... thanks for reminding me... i keep looking back in my written training log and just keep replicating workouts basically, lol... gotta remind myself... good call! Thanks... Barbell lunges...barbell lunges.... BARBELL LUUUUUUUUNGESSSS... ok, I think i'll remember now :)
 
sgtslaughter said:
I LOVE rope crunches...it's my sole ab exercise for now, lol.

I'm envious of your top of the line gym... so we're kinda even :p

Yes I have... thanks for reminding me... i keep looking back in my written training log and just keep replicating workouts basically, lol... gotta remind myself... good call! Thanks... Barbell lunges...barbell lunges.... BARBELL LUUUUUUUUNGESSSS... ok, I think i'll remember now :)
Click to expand...
Yeah I only do those for the crunches, and then also my obliques.. LOT easier on the back!!!!!
 
some updating:

I ate a HYYYYYYYUGE calzone last night... :chomp:

made from a 16" pizza template... folded over... spinich, chesse, sauce, 'roni :)

it was grand.

I factored it in... so it worked out pretty well :verygood:

Yesterday =

Total: 4011
Fat: 167 1503 39%
Sat: 66 595 15%
Poly: 25 222 6%
Mono: 61 548 14%
Carbs: 292 1053 27%
Fiber: 29 0 0%
Protein: 329 1317 34%
Alcohol: 0 0 0%

Cooked last night too... no workout... tonight = Back Blaster volume 10,000

Had blood (a few tablespoons) taken this am in a "fasted state"... :evil: meal 1 = 11:00am
 
sgtslaughter said:
Thank you!


Good stuff! Easier on the back compared to what though? I haven't tried much else... yet.
Click to expand...
Regular crunches or weighted crunches... I have a disc that's cracked in my back and it locks up when I do anything but cable stuff!
 
sgtslaughter said:
some updating:

I ate a HYYYYYYYUGE calzone last night... :chomp:

made from a 16" pizza template... folded over... spinich, chesse, sauce, 'roni :)

it was grand.

I factored it in... so it worked out pretty well :verygood:

Yesterday =

Total: 4011
Fat: 167 1503 39%
Sat: 66 595 15%
Poly: 25 222 6%
Mono: 61 548 14%
Carbs: 292 1053 27%
Fiber: 29 0 0%
Protein: 329 1317 34%
Alcohol: 0 0 0%

Cooked last night too... no workout... tonight = Back Blaster volume 10,000

Had blood (a few tablespoons) taken this am in a "fasted state"... :evil: meal 1 = 11:00am
Click to expand...

Nothing I didnt like about that post. ;)
 
fahkin' A... I don't know when to stop... stubborn summumab!

ok...back day... compound lifts first... DL worked up to 405.

the bastard didn't wanna lock out... i felt like an idiot trying to get it to lock out... no idea how long it took, lol... too long. Thank heyzues I had my damn belt on :rolleyes: ... Supposed to be diggin' some holes tomorrow, madatory weight belt wearing for that.

... post up my routine tomorrow maybe if i get around to it :)

*thinks to self: shoulda just dropped the weight...*

Food was pretty on point today though :D

ended with a big juicy 1/2 pound cheddar burger with bacon... yup and the huge tasty fries too (T-bones)... with a Sam. Summer Ale (just ONE!) :verygood:

Tis the weekend for enjoyment... be safe all :coffee:

*thinking again... why is it that when I do most of my isolation exercises I can do my compound movements so much easier?... warmed up probably... but even after a pretty exhausting workout I like it backwards... :rolleyes: I'd odd.*

:moon:
 
sgtslaughter said:
ended with a big juicy 1/2 pound cheddar burger with bacon... yup and the huge tasty fries too (T-bones)... with a Sam. Summer Ale (just ONE!) :verygood:
Click to expand...
That's all you got? 1/2 lb'r ... ?

:) :wavey: Yummy:)
Sounds sooooo good .... We'd have some great cheat meals together ...
You'd be stuft'd and I'd be licking your plate.... your PLATE perv ... :D

:D :verygood:

Have a fun safe & happy weekend ...
butterflies.gif
 
thanks sbt... likewise! Enjoy!

UPDATE:

6/30/06 (yesterday... I realize today is 7/1 ;) )
Back Day

Start Time: 6:30pm

DL: 225x3, 315x2, 370x1, 405x1
{Had not done them for 2.5 weeks... went up to 355lbs that week... i've hit 405lbs very nicely before... yesterday, shouldn't have done it.. wasn't feeling it, not pumped up for it mentally ... and went for it anyway.}
Lat Pull Downs; 100x8, 110x8, 120x8
Low Cable Rope Row: 80x8, 100x8, 110x8
DB Shrugs: 80s for 8, 90s for 10, 110s for 8
Delt Cable BTB Lateral Raises: 25x9, 30x8, 30x8
"Leverage" thingy High Pull "Machine": 4 45's for 8, previous + 2 25's for 7
1 Arm Cable Low Row: 50x8, 60x8, 70x6
Hammers: 25s for 8, 30s for 8
Rev. BB Curl: 30 then 35 ... didn't write it down, no idea... probably in the 6-10 range

End Time: 7:35pm

Today's Workout

Dug up the earth and replaced with some pressurized wood, sand, and a steel pole... 1 Horseshoe pit complete... next ... tomorrow :D

oh.... carried about 8 - 50lb bags of sand a good distance... for one of the trips I was loaded up with 2 bags per shoulder, lol... didn't do that again, damn.

... THHHHEEENN... 8 minute jump rope session: 2 leg jumpin' alternating with 1 leg hoppin' (not sure how else to explain it without :rainbow:ness... can-can-esk? lol) quality cardio... and calve work :)

Food was pretty good today I think :coffee:
 
*Bunny* said:
That's all you got? 1/2 lb'r ... ?

:) :wavey: Yummy:)
Sounds sooooo good .... We'd have some great cheat meals together ...
You'd be stuft'd and I'd be licking your plate.... your PLATE perv ... :D

:D :verygood:

Have a fun safe & happy weekend ...
butterflies.gif
Click to expand...
lol... yah, nothing larger was on the menu... although I have attemped a 2lb burger once... had to leave the bun behind on that one :)

:D... polishing my plate aye :verygood:

Likewise!!! Have a Great one... i think i'll be around this weekend/mon/tues for the most part except for a few excursions... i'll be around ;)
 
sgtslaughter said:
lol... yah, nothing larger was on the menu... although I have attemped a 2lb burger once... had to leave the bun behind on that one :)

:D... polishing my plate aye :verygood:

Likewise!!! Have a Great one... i think i'll be around this weekend/mon/tues for the most part except for a few excursions... i'll be around ;)
Click to expand...
:FRlol:

@ " polishing my plate "

Nite Sarge :rose:
 
my calves are fecking sore from jump rope 2... 3 days ago, i don't remember.

Awesome delt workout yesterday... going in today soon, cardio and someting else... legs... or chest, not sure yet :)
 
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