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"Ghede goes for 6%"... the journal, May 1 2006
- Thread starter Ghede
- Start date
Sassy69
New member
Ghede said:Ok, 6am client... yes... on the fourth of july... then update..
That's pretty hardcore right there!
Then there's me - I seem to wake up every morning around 4 am & stare at the ceiling (or come on EF) until 6 am.
One day I'll get a decent nite's sleep.
The people in the pool at 4 am didn't help either.
Happy 4th mon ami!
Sassy69 said:That's pretty hardcore right there!
Then there's me - I seem to wake up every morning around 4 am & stare at the ceiling (or come on EF) until 6 am.
One day I'll get a decent nite's sleep.
The people in the pool at 4 am didn't help either.
Happy 4th mon ami!
Back atchya, Hawtness...
Yah... been workin' on the bio-alarm, so far so good, i seem to have gotten it down to being able to wake between 10-30minutes prior to alarm going off, pretty much every day. Now i just gotta grow the cajones to NOT set the alarm at all... hmmm... try that on a day off, if i ever actually take one...
ok, time to get yesterdays and todays updates dated...
Monday, the 3rd of July, 2006
one, step, at a time.
Morning Weight: not today...
Morning Cardio:
4 Quarters, constant HR of 148-153bpm
15 minutes HillIntervals on ArcTrainer
15 minutes Eliptical
15 minutes Stationary bike
15 minutes HillIntervals on ArcTrainer, HR popped up to 150 at one point..
Food and Supps:
Daily Supps
A basic listing, some will vary according to diet, but mostly the same day to day, for now...
Two Cardio Breeze, 2x/Day
3 Sublingual B-12
YES on Face, abs, handles, chest and ass, once or twice/day
2 pumps AIFM, site rotates per application, On rising and bedtime
Glucorell R, as needed
Sesapure, 3-6 per day, depending on cals and willpowa....
4 Levorex, 3x/Day
4 GreenTea, 3x/Day
2 Trex, 3x/Day
2 Neurogenix, 3x/Day
Oxycalm, 3x/Day
2 Tylers LiverDetox, 3x/Day
1 TripleChlorophyl, 2x/Day
1 Tyr2, 3x/Day
2 AlCar, 3x/Day
Glucosamine/Chondroitin mix from GNC, 3x/Day
1 GNC Mega Mens Performance Pack
Basic Meals:
Ok. Upped cals, no going lower than 2500 for a while, most between 2600-3000: may have been at too great a deficit last month. Upped carbs a bit again and lowered fats a touch...
Three meals a day for a WHILE of turkey cutlet/tender/chops, no burgs for a while, they're fat content is more than i want, rather get my fats from better sources... add baby spinach, broc, cauli and/or snap peas, green and red uncooked salsa and lots of flavor addins.
Bought 12 boxes of cereal and pre-portioned the lot into ziplock bags.
Cinamon Puffins
Peanut Butter Puffins
Heart to Heart
GoLean
Kashi 7 grain Nuggets (MUCH better profile than BranBuds)
and tow boxes of TraderJoes low carb/highpro granola.
All the portion sizes were manipulated so that each bag has the same breakdown give or take a few cals and % points at maximum. I can just grab three bags and run. dig it.
Will have one apple.
One Frozen Coffee with sugar free hazelnut...
Water:
7L
AfterNoonWorkout:
G-Core and Back...
Inverted pikes, as usual
: 8,8,8
Cable Crunches, as usual: 3 sets, 150 for 8, 175 for 8, 195 for 8
Plate crunches, 3 sets of eight, 25, 35, 45
PalmFacing Med. Grip Lat Pulls, three sets of 8: 110, 160, 200
Close Grip Low Rows, three sets of 8: 140, 220, 260
One arm rows, plate loaded: 135 for 8, 180 for 8, 225 for 6
Shrugs, tried this bizarre oly bar with a huge bend in the middle? ever seen one? they suck. no mas para mi. back to StandingSeated Shrug machine, three sets, ended with 10 plates.
one, step, at a time.
Morning Weight: not today...
Morning Cardio:
4 Quarters, constant HR of 148-153bpm
15 minutes HillIntervals on ArcTrainer
15 minutes Eliptical
15 minutes Stationary bike
15 minutes HillIntervals on ArcTrainer, HR popped up to 150 at one point..
Food and Supps:
Daily Supps
A basic listing, some will vary according to diet, but mostly the same day to day, for now...
Two Cardio Breeze, 2x/Day
3 Sublingual B-12
YES on Face, abs, handles, chest and ass, once or twice/day
2 pumps AIFM, site rotates per application, On rising and bedtime
Glucorell R, as needed
Sesapure, 3-6 per day, depending on cals and willpowa....
4 Levorex, 3x/Day
4 GreenTea, 3x/Day
2 Trex, 3x/Day
2 Neurogenix, 3x/Day
Oxycalm, 3x/Day
2 Tylers LiverDetox, 3x/Day
1 TripleChlorophyl, 2x/Day
1 Tyr2, 3x/Day
2 AlCar, 3x/Day
Glucosamine/Chondroitin mix from GNC, 3x/Day
1 GNC Mega Mens Performance Pack
Basic Meals:
Ok. Upped cals, no going lower than 2500 for a while, most between 2600-3000: may have been at too great a deficit last month. Upped carbs a bit again and lowered fats a touch...
Three meals a day for a WHILE of turkey cutlet/tender/chops, no burgs for a while, they're fat content is more than i want, rather get my fats from better sources... add baby spinach, broc, cauli and/or snap peas, green and red uncooked salsa and lots of flavor addins.
Bought 12 boxes of cereal and pre-portioned the lot into ziplock bags.
Cinamon Puffins
Peanut Butter Puffins
Heart to Heart
GoLean
Kashi 7 grain Nuggets (MUCH better profile than BranBuds)
and tow boxes of TraderJoes low carb/highpro granola.
All the portion sizes were manipulated so that each bag has the same breakdown give or take a few cals and % points at maximum. I can just grab three bags and run. dig it.
Will have one apple.
One Frozen Coffee with sugar free hazelnut...
Water:
7L
AfterNoonWorkout:
G-Core and Back...
Inverted pikes, as usual
: 8,8,8Cable Crunches, as usual: 3 sets, 150 for 8, 175 for 8, 195 for 8
Plate crunches, 3 sets of eight, 25, 35, 45
PalmFacing Med. Grip Lat Pulls, three sets of 8: 110, 160, 200
Close Grip Low Rows, three sets of 8: 140, 220, 260
One arm rows, plate loaded: 135 for 8, 180 for 8, 225 for 6
Shrugs, tried this bizarre oly bar with a huge bend in the middle? ever seen one? they suck. no mas para mi. back to StandingSeated Shrug machine, three sets, ended with 10 plates.
Tuesday, the 4 of July, 2006
Happy Birthday America...
Morning Weight: not today...
Morning Cardio:
3 Quarters, constant HR of 132-140, basic LSD day...
15 minutes Eliptical
15 minutes Stationary bike
15 minutes HillIntervals on ArcTrainer, HR popped up to 150 at one point..
Food and Supps:
Daily Supps
A basic listing, some will vary according to diet, but mostly the same day to day, for now...
Two Cardio Breeze, 2x/Day
3 Sublingual B-12
YES on Face, abs, handles, chest and ass, once or twice/day
2 pumps AIFM, site rotates per application, On rising and bedtime
Glucorell R, as needed
Sesapure, 3-6 per day, depending on cals and willpowa....
4 Levorex, 3x/Day
4 GreenTea, 3x/Day
2 Trex, 3x/Day
2 Neurogenix, 3x/Day
Oxycalm, 3x/Day
2 Tylers LiverDetox, 3x/Day
1 TripleChlorophyl, 2x/Day
1 Tyr2, 3x/Day
2 AlCar, 3x/Day
Glucosamine/Chondroitin mix from GNC, 3x/Day
1 GNC Mega Mens Performance Pack
Basic Meals:
Pretty much the same damn thing for more than a few days coming, too much to do to mess... different flavor agents, but basicly the same deal across the board... edit: added an apple and a atkins berry bar to that, about 200 cals, same ratios, or very close...
Water:
5L so far...
AfterNoonWorkout:
Chest and Bis:
Incline HammerStrength: 90 for 8, 180 for 8, 270 for 8, 270 for 6
Decline HammerStrength: 180 for 8, 270 for 8, 320 for 6
Cable CrossOvers: 60/side for 12, 80/side for 8, 90/side for 8, 100/side for 6
Straight bar curls: 55 for 12, 85 for 8, 105 for 8
Reverse grip EZ bar curls: three sets with 25lb plates, 12, 10, 10
Cross body hammer curls: 25s for 12, 40s for 10, 50s for 6
Happy Birthday America...
Morning Weight: not today...
Morning Cardio:
3 Quarters, constant HR of 132-140, basic LSD day...
15 minutes Eliptical
15 minutes Stationary bike
15 minutes HillIntervals on ArcTrainer, HR popped up to 150 at one point..
Food and Supps:
Daily Supps
A basic listing, some will vary according to diet, but mostly the same day to day, for now...
Two Cardio Breeze, 2x/Day
3 Sublingual B-12
YES on Face, abs, handles, chest and ass, once or twice/day
2 pumps AIFM, site rotates per application, On rising and bedtime
Glucorell R, as needed
Sesapure, 3-6 per day, depending on cals and willpowa....
4 Levorex, 3x/Day
4 GreenTea, 3x/Day
2 Trex, 3x/Day
2 Neurogenix, 3x/Day
Oxycalm, 3x/Day
2 Tylers LiverDetox, 3x/Day
1 TripleChlorophyl, 2x/Day
1 Tyr2, 3x/Day
2 AlCar, 3x/Day
Glucosamine/Chondroitin mix from GNC, 3x/Day
1 GNC Mega Mens Performance Pack
Basic Meals:
Pretty much the same damn thing for more than a few days coming, too much to do to mess... different flavor agents, but basicly the same deal across the board... edit: added an apple and a atkins berry bar to that, about 200 cals, same ratios, or very close...
Water:
5L so far...
AfterNoonWorkout:
Chest and Bis:
Incline HammerStrength: 90 for 8, 180 for 8, 270 for 8, 270 for 6
Decline HammerStrength: 180 for 8, 270 for 8, 320 for 6
Cable CrossOvers: 60/side for 12, 80/side for 8, 90/side for 8, 100/side for 6
Straight bar curls: 55 for 12, 85 for 8, 105 for 8
Reverse grip EZ bar curls: three sets with 25lb plates, 12, 10, 10
Cross body hammer curls: 25s for 12, 40s for 10, 50s for 6
Last edited:
Swimming in a Sea of Green ...
La di Dah Time to eat
Dang I miss cereal ...
Ghede said:Tuesday, the 4 of July, 2006
Happy Birthday America...
Morning Weight: not today... Is this b/c you didn't weigh yourself or ya just don't wanna tell me ?...Lets ass-u-me the latter ... It's fun to track b/c some people can get so hung up on that # ... as you can see by my example, (of tracking 'for fun' & not crying about it)
Morning Cardio:
3 Quarters, constant HR of 132-140, basic LSD day... My dang HR monitor bites ... Polar ... think I paid about 2 ...
15 minutes Eliptical
15 minutes Stationary bike
15 minutes HillIntervals on ArcTrainer Ithis thing ... seriously ... , HR popped up to 150 at one point..
Food and Supps:
Daily Supps
A basic listing, some will vary according to diet, but mostly the same day to day, for now...
Two Cardio Breeze, 2x/Day
3 Sublingual B-12
YES on Face, abs, handles, chest and ass, once or twice/day
2 pumps AIFM, site rotates per application, On rising and bedtime
Glucorell R, as needed
Sesapure, 3-6 per day, depending on cals and willpowa.... hey hey hey live like you mean it but poppin gluc & sesa like pez re for SPECIAL occasions ....
4 Levorex, 3x/Day
4 GreenTea, 3x/Day
2 Trex, 3x/Day
2 Neurogenix, 3x/Day
Oxycalm, 3x/Day
2 Tylers LiverDetox, 3x/Day
1 TripleChlorophyl, 2x/Day Did you ever tell me why this?
1 Tyr2, 3x/Day
2 AlCar, 3x/Day
Glucosamine/Chondroitin mix from GNC, 3x/Day
1 GNC Mega Mens Performance Pack
Basic Meals:
Pretty much the same damn thing for more than a few days coming, too much to do to mess... different flavor agents, but basicly the same deal across the board... edit: added an apple and a atkins berry bar to that, about 200 cals, same ratios, or very close...
Water:
5L so far...
AfterNoonWorkout:
Chest and Bis:
Incline HammerStrength: 90 for 8, 180 for 8, 270 for 8, 270 for 6
Decline HammerStrength: 180 for 8, 270 for 8, 320 for 6
Cable CrossOvers: 60/side for 12, 80/side for 8, 90/side for 8, 100/side for 6
Straight bar curls: 55 for 12, 85 for 8, 105 for 8
Reverse grip EZ bar curls: three sets with 25lb plates, 12, 10, 10
Cross body hammer curls: 25s for 12, 40s for 10, 50s for 6
^^^ If your focus progressive sets with the first set being more of a warm up? At times ... I get these major Adreno boosts and feel like (i.e. 90 for 8) was tough without compromising form, then say eff it, I'm doubling it, that crack out 8 more, then again say wtf, I want more ... and keep increasing until you hit 4 sets total (usually my breaking point b4 ADD moves me along...
La di Dah Time to eat
Dang I miss cereal ... SgtSlaughter
New member
Seen them... never have tried them though.Ghede said:
Actually i've wanted to try the bar that you have to step into (diamondish shape) for shrugs... freeweight bar too... weird but looks interestingly cool.
Happy 4th mon
<--- muscle milk and water
sgtslaughter said:Seen them... never have tried them though.
Actually i've wanted to try the bar that you have to step into (diamondish shape) for shrugs... freeweight bar too... weird but looks interestingly cool.
Happy 4th mon
yah seen those, never used one either... we do have a very cool dead bar thing that is a square you stand in the middle of? hands grip handles that are parallel to your sides so you grip the bar palms facing in. Not sure if that makes sence, i love that thing for deads, keeps me from lacerating my shins and i can skip the super high bball tube socks i used to wear for deads: learned the sock trick from a smart lady i know....
.
SgtSlaughter
New member
no way... wow... i tyed a little schpeel about the cool dead bar you speak of but deleted it, upon furthur review, lol.
I've seen them, but never tried it either ... only seen theses contraptions on paper otherwise i woulda laced up my wrastlin' boots to be the "shrug faced"
Ouuu very cool sock trick! ... add that to my arsenel of tricks, thankyouverymuch
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I've seen them, but never tried it either ... only seen theses contraptions on paper otherwise i woulda laced up my wrastlin' boots to be the "shrug faced"
Ouuu very cool sock trick! ... add that to my arsenel of tricks, thankyouverymuch
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