Pharmher 2005

[pharmher]

Is is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own over the past 45 days, so I've decided to join in.

My goals:
Weight 120-125lbs
BF 16-18%
Gain more definition while retaining as much mass as possible

Current stats:
Weight 131lbs (Down from 138 1/1/05)
BF 22% (Down from 24% 1/1/05)

Measurements:
Chest: 34in
Waist: 28in
Hips: 38in
Thighs: 23.5in
Calves: 14.5in
Biceps: 12.5in

Supplements:
Multivit, calcium, glucosamine, vitamin E
Tyrosine 500mg/day
Phosphatidylserine 400mg/day
Glutamine 5gm 2x/day
Trex (just started on Monday)
M4OHN

I feel that I have enough muscle mass, but not enough definition. I started my first cycle of M4OHN in mid-Jan and am currently taking 8mg/day for a total duration of 8wks. I have not noticed any side effects (or size differences either). I think that my diet must be what is the problem, so I am going to start posting my daily dietary intake along w/my workouts. I would love any comments/feedback!

I will also bite the bullet and post some pics tomorrow.

 

[pharmher]

Oops - forgot workout split.

Day 1: Hams/Chest- standing leg curls 8sets x 8reps at 20lbs
good mornings 8sets x 12-15 reps at 45-60lbs
incline dumbell supersets at 3 angles per set, 24 reps
per set. Start at 30lb, then 27.5lb, then 25lb for last
set.

Day 2: Back/Shoulders-Chin-ups - I currently can do 6reps on 1st set, 4reps
on 2nd set. Then I do negatives AMRAP.
Barbell row 6sets x 6-10 reps, 65-95lbs
Shoulder supersets consisting of pulley rows, flyes for
set 1a, then bent-over flyes & seated cable rows
for set 1b. Do this for 3 sets total

Day 3: Cardio

Day 4: Quads/Calves- Reverse Lunges w/15lb DBs, 4sets, 15rep each leg
Hack Squat, 4 sets, 8-15 reps, 140-170lbs
Seated Calf Raise, 3 sets, 20reps, 25-30lbs
Hack Machine Calf Raise 4 sets, 8-12reps, 135lbs

Day 4: Arms- Incline DB curls, 3 sets, 8-12reps, 17.5lbs
Hammer DB curls, 3 sets, 8-12reps, 17.5lbs
Reverse EZ Bar curls, 3 sets, 5-7reps, 26lbs
Dips, currently can do 11rep set 1, 9rep set 2, 8rep set 3
Skullcrushers, 3 sets, 6-10reps, 39lbs
Close-grip tricep pressdowns, 3 sets, 6-10reps, 27lbs
30min cardio if time

Day 5: Cardio

I work 7days on/7days off, so I don't do as much cardio when I'm working (3-4 sessions) On my days off, I try to get in cardio 5 of 7 days

I am also trying to change my workouts after 6 times through each cycle

 

[Sassy69]

Congrats on your progress so far & welcome to the "log club"!

 

[nycgirl]

Welcome!!!

It is exciting to see another log. I've learned a lot from the other logs and the advice. I've seen more results thanks to keeping the log and being accountable for my actions than before.

Again Welcome!!

 

[*Bunny*]

Is is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own over the past 45 days, so I've decided to join in.
I will also bite the bullet and post some pics tomorrow.

Welcome and good luck!

 

[jenscats5]

Hey there! Welcome!!

 

[pharmher]

2/16/05

9AM 1 t-rex, 8mg M4OHN, 1 latte

10:15 30min HIIT cardio 2min slow/1min fast x10 cycles
700cc water

12:00 2 t-rex, 500cc water
5c shredded romaine
6oz chicken breast
1/2c croutons
1T flax seed

2:30 2 strawberries, 600cc water

5:00 1 low-carb protein bar

6:30 2 t-rex, 600cc water
1 turkey taco w/fat free cheddar & low-carb tortilla

9PM 2c steamed asparagus
salmon patty
600cc water

12:30AM 1 scoop driver protein before bedtime

Totals: 1168 calories, 143gm protein, 93gm carbs, 27gm fat

I read another post where Shadow said that Tanita BF scales are worthless. That is what I have been using- what is a good product to use?

 

[pharmher]

2/17/05

9AM Latte (yes, I need my morning java)
10:00 Chest/Hamstrings Workout
11:30 PW Shake
1:30 EAS Cookies & Cream Low Carb Protein Bar
4:30 Protein Shake
6PM Turkey Taco W/Fat Free Cheddar
9PM 2C Asparagus, Salmon Patty

Totals: 1300cal, 156gm protein, 94gm carbs, 29gm fats

 

[Lady Viking]

It is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own.

Same here

 

[pharmher]

9AM Latte
10:30 Back/Shoulders workout, 700cc water
11:30 PW Shake, 500cc water
12:15 3C Brussels Sprouts
3PM EAS Cookies & Cream low carb protein bar, 500cc water
6PM Teriyaki Chicken
9:45 Steamed sweet peppers, portabella mushrooms, & sugar
snap peas

Totals 1528cal 28fats 129carbs 174protein

 

[pharmher]

2/19/05

9AM Latte, 2trex, 8mg M4OHN
9:30 Take the llittle darlins to vet before work- no workout today
Noon Another Latte!!! (Couldn't wake up today)
6c romaine + 60z chicken breast + 1/2c croutons
2:00 500cc water
3:30 500cc water
4:00 EAS Blueberry Low-Carb Protein Bar
6PM 500cc water (making up for all that coffee)
Low-carb tortilla w/fat free cheddar, sliced turkey,
& turkey pepperoni
1 orange
8:00 500cc water
9:00 1pkg Lean Protein Bites (PB), steamed veggies
10:30 500cc water

Totals Cals 1363 Fats 34 Carbs 138 Protein 144

 

[pharmher]

Well, I finally got a couple of pics uploaded from 1/1/05, my starting point. Ht: 5' 1", Wt: 138lbs, BF%:24% - according to one of those crappy tanita scales. I have some calipers on the way. When I get the time, I will upload some from 2 days ago. This forum is what is keeping me motivated to keep working at cutting - I want to look good for my trip to Mexico April 30th!

 

[pharmher]

2/20/05

Overslept a little, but I must've needed it because I have lots of energy.

9:30AM Latte, 2Trex, 12mg M4OHN
10:30 Quads/Hamstrings: 1200cc water
Reverse lunges w/15lb DBs,
4 sets of 15 each leg
Hack squats, 15rep @ 140lbs
12rep @ 150lbs
10rep @ 160lbs
8rep @ 170lbs
Seated Calf Raises 3sets of
20reps @ 30lbs
Hack Calf Raises 4sets of
12,10,9,8 reps @ 135lbs

Legs are toast!!!!!!!!!!!

11:30 PW Shake
1:30 EAS Cookies & Cream low carb protein bar
1 orange
3PM 500cc water
4:30 500cc water, protein shake (feeling hungry today)
6PM Low-carb tortilla w/fat free cheddar, 7 slices
turkey, and 9 slices turkey pepperoni
7:00 400cc hot green tea
9PM Lean protein bites, steamed snow peas, sweet peppers, & portabello
mushrooms
1AM Bedtime

 

[pharmher]

This is my new workout cycle I have planned. Each bodypart is exercised every 6 days, for a total of six cyles - please let me know what you think. I have also posted pics taken 1 1/2 months apart in my gallery. Please be kind!! Sorry for the poor quality and lack of experience posing.

Workout:
Day 1 Hamstrings/Chest
Lying Leg Curls 5sets 4-6 reps Tempo 8010
Reverse Hypers 5sets 8-12reps Tempo 4010
Flat DB Press 4sets 6-8reps Tempo 312
Pushups 3sets 8-10reps Tempo 311
Pec Deck 3sets 8-12reps Tempo 312

Day 2 Back/Shoulders
Chinups 3sets AMRAP Tempo 312
Deadlifts 7sets 6-12reps Tempo 211
Seated Barbell Press 7 sets 6-8reps Tempo 311
behind neck
Cable Lateral 3 sets 8-12reps Tempo 402
shoulder raise
Reverse Pec-Deck 4sets 8-12reps Tempo 212

Cardio

Day 3 HIIT Cardio 30min

Day 4 Quads/Calves
1 1/4 Squats 5sets 4-8reps Tempo 50101
Lunges w/15lb DBs 4sets 15reps
Seated Calf Raise 3sets 20-30reps Tempo 412
Standing Calf Raise 3sets 15-20reps Tempo 311

Day 5 Arms
Concentration Curls 3sets 10-12reps Tempo 301
EZ Bar Curls 3sets 8-10reps Tempo 401
Rope Hammer Curls 3sets 8-12reps Tempo 401
Dips 3sets 8-12reps Tempo 301
Overhead DB Tricep 3sets 10-12reps Tempo 301
press, reverse grip
1-arm Tricep Pressdown 3sets 10-12reps Tempo 201
pronated grip
Cardio

Day 6 HIIT Cardio

 

[pharmher]

9AM Latte, 2 trex, 4mg M4OHN,400mg PS
10:00 Arms workout, 30min cardio on Nordictrack (after
weights)
1000cc water

Incline DB curls, 3sets/10reps/17.5lbs/312tempo
Dips, 3sets/12,8,7reps/302tempo
Hammer DB curls 3sets/10reps/17.5lbs/302tempo
Decline Skullcrushers 3sets/10reps/39lbs/302tempo
Reverse EZ Bar Curls 3sets/7reps/27lbs/312tempo
Close-grip pressdowns 3sets/10reps/27lbs/401tempo

11:30 PW Shake, multivit, calcium, vitE, tyrosine
12:30 2 trex, 4mg M4OHN
1:30 Protein bar, 1 orange
3:30 500cc water
4:30 Whey protein shake
6PM Healthy Choice turkey frozen dinner, 500cc water
8:30 500cc water
9PM Lean Protein Bites, PB flavor
3c steamed veggies- sweet peppers, broccoli,
portabella mushrooms
500cc water
MN 1 scoop driver protein w/1T flax seed
4mg M4OHN, calcium, glucosamine, glutamine 5g,
vitamin E

Totals: 1400cal, 33gm fat, 114gm carb, 144gm protein

 

[pharmher]

9AM Latte, 2 Trex, 4mg M4OHN

10AM 30min HIIT cardio 2min:1min x 10cycles
Ab crunches on swiss ball, leg raises
1000cc water

11AM Supplements-5gm glutamine, mvi, calcium, E, glucosamine

12PM 2 Trex, 4mg M4OHN
Romaine Salad + 6oz chicken breast + 1/2c croutons
+ 1T flax seed
700cc water

3:30 EAS Cookies & Cream LowCarb Protein Bar
500cc water

5:00 500cc water, 1 coffee + 1T creamer

6:30 Lean Cuisine Three Cheese Chicken Dinner
2Trex

8:30 Steamed veggies-broccoli,sweet peppers,mushrooms
Low Carb Protein bar
500cc water

11:00 500cc water

12:30AM 1 scoop Driver protein
4mg M4OHN, vit E, calcium, glucosamine,
5gm glutamine

Totals 1348 48gm fat 61carbs 142protein 3.7L water

 

[pharmher]

2/23/05

7AM Latte, 2Trex, 4mg M4OHN
8:00 Multivit, E, Calcium, Tyrosine, Glutamine 5gm,
Glucosamine
9:00 Whey Protein Shake, 600cc water
Noon 2 Trex, EAS Cookies & Cream Low-Carb Protein Bar

1:30 3c steamed brussel sprouts
3PM 2Trex, 4mg M4OHN, 400mg PS, another latte
4:00 Chest/Hamstrings Workout:

Flat DB Press 35lbs/10,10,9,8reps/312tempo
Pushups 7,6,6reps/311tempo
Pec Deck Flyes 40lbs/12,12,12 reps/312 tempo
Lying leg curls 20lbs/6,6,6,6,6 reps/801 tempo
Glute Ham Raises 10,10,10,9,8 reps/401 tempo

5:00 PW Shake
7:30 10oz Ono Fish
3c Asparagus, steamed
600cc water
9PM 4mg M4OHN, Calcium, Vit E, Glutamine 5gm,
Glucosamine

Totals Cals: 1410 Fat: 29 Carbs: 99 Protein: 169

 

[pharmher]

2/24/05

9AM Latte, 2Trex, 4mg M4OHN, 400mg PS
11:30 Back/Shoulders
Chin-ups 5 reps, 4 reps, 3 reps, 4 negatives
Deadlifts 65x20reps, 85x15, 100x12, 110x10,
120x10, 130x8, 140x4
Seated barbell press behind neck
60x12reps, 70x11, 70x10, 70x9, 70x8
Lateral Cable shoulder raises
3sets 10x10reps
Revers Pec-Deck
20x12reps, 30x10, 30x10, 30x9
30min cardio on NordicTrack
1000cc water
1PM PW Shake
2:30 Slim Fast Low Carb Bar
600cc water
5PM 700cc water
6PM Teriyaki Chicken
600cc water


Totals 1305cal 28gm fats 85gm carbs 151gm protein

 

[pharmher]

2/25/05

WOO HOO! CHEAT DAY!!

8AM Latte, 4mg M4OHN, 2 Trex, 400mg PS

9:00 30min HIIT cardio x 10 cycles (2min:1min)
9:30 2 scoops whey protein

Noon 3 breaded chicken strips, 1 red licorice rope
MMMMMM, Carbolicious!!

4PM 30 min more HIIT cardio x 10 cycles (40sec:20sec)
Swiss ball crunches 9 sets of 15 (3 on each side and
one middle)

 

[*Bunny*]

Hey there

Why the HIIT twice in one day? Just Curious

 

[treilin]

Hey I just wanted to say hello... I actually haven't seen your log yet till today. I was wondering what your ratios are that you are working with? You seem to change it around a bit. Is 1400 your target caloric intake?

 

[pharmher]

Hello! You know, I haven't really been calculating my ratios except that I am tryin to get at least 1gm protein per lb bodyweight in daily (usually get a little more) and try to keep the carbs around 100gm per day. I'm just starting to really analzye my diet over the last couple of months and have been using FitDay.com as a tool. As for 1400 cal/day, I am using the rule of 10-12 cal per lb goal weight. I would like to weigh 120-125. Any suggestions or improvements I could make? Thanks!

 

[pharmher]

Hello! Haven't posted since Friday. One of my lovely teeth that has been bothering me for a while decided to make my life hell! It turns out the root died - but unfortunately the nerve doesn't!! The pain was unbelievable! Needless to say, my diet has sucked over the last few days, an as I type I am still numbed to the gills after they started my root canal today. Diet is consisting of soft breads, yogurt/pudding, ice cream, & protein shakes. Next appt. is Friday. I am hoping to do a little cardio today if my mouth doesn't hurt too bad now that the antibiotics are doing their work.

 

[*Bunny*]

Better than hindering your progress later down the road...


Take care of yourself and feel better

 

[pharmher]

3/1/05

I feel so much better! Yesterday, the dentist removed the dying nerve from my tooth and virtually all of the pain is gone now. I slept 11hr last night!

9AM Latte, 4mg M4OHN, 2Trex
10AM PS 400mg
10:30 Arms
EZ Bar Curls 29lbs/3sets/10,9,8reps/
401 tempo
Dips-unassisted 3sets/10,7,5reps/302 tempo
Concentration curls 15lbs/3sets/12reps/301tempo
Overhead DB triceps press 15lbs/3sets/10,10,9 reps/
301 tempo
Rope Hammer Curls 20lbs/3sets/12reps/401tempo
1-Arm Tricep Pressdown 15lbs/3sets/12reps/201tempo

11:30 30min cardio on NordicTrack
12PM PW Shake, usual vitamins

 

[treilin]

3/1/05

I feel so much better! Yesterday, the dentist removed the dying nerve from my tooth and virtually all of the pain is gone now. I slept 11hr last night!

9AM Latte, 4mg M4OHN, 2Trex
10AM PS 400mg
10:30 Arms
EZ Bar Curls 29lbs/3sets/10,9,8reps/
401 tempo
Dips-unassisted 3sets/10,7,5reps/302 tempo
Concentration curls 15lbs/3sets/12reps/301tempo
Overhead DB triceps press 15lbs/3sets/10,10,9 reps/
301 tempo
Rope Hammer Curls 20lbs/3sets/12reps/401tempo
1-Arm Tricep Pressdown 15lbs/3sets/12reps/201tempo

11:30 30min cardio on NordicTrack
12PM PW Shake, usual vitamins

Oweeeeyyy You make my mouth hurt thinking about that! Thankfully I just went to the dentist and left with no probs!

 

[pharmher]

3/1/05 cont.

2:30 1 granny smith apple, 3c steamed asparagus
4:30 2 Trex, EAS Low Carb Cookies & Cream Protein Bar
6:30 12oz Grilled Mahi Mahi
3c steamed asparagus again (on sale
9PM Nightly vitamins, 4mg M4OHN
10:30 1/2 English Cuke w/seasoned salt
11:30 PM Finally fell asleep

 

[*Bunny*]

3/1/05 cont.

2:30 1 granny smith apple, 3c steamed asparagus
4:30 2 Trex, EAS Low Carb Cookies & Cream Protein Bar
6:30 12oz Grilled Mahi Mahi
3c steamed asparagus again (on sale
9PM Nightly vitamins, 4mg M4OHN
10:30 1/2 English Cuke w/seasoned salt
11:30 PM Finally fell asleep

maybe try to get the T-Rex in before 3 pm?

 

[Sassy69]

Do you find yourself hungry at all over night? Maybe do a protein / fat meal as your last.

 

[pharmher]

Yes, I definitely should've taken the Trex earlier as I had not taken any over the weekend since my damn tooth was keeping me very stimulated. It's not usually a problem when I'm working until midnite. Thanks for the advice Sassy, I usually don't wake up hungry, but I have noticed that I'm very hungry midway into my AM workout. As a matter of fact, I had a scoop of protein before working out today, when I usually work out on the latte only. That might help. BTW, you are looking awesome in your new pics!!!!

 

[pharmher]

3/2/05

8:30 AM Latte, 2Trex, 4mg M4OHN
10AM Daily vitamins, 400mg PS, 1 scoop whey protein

Hamstrings/Chest Workout
Lying Leg Curls 5sets/40lbs/6,6,6,4,4reps/8010tempo
Reverse Hypers 5sets/12,10,10,8,8reos.4010tempo
Flat DB Bench Press 4sets/37.5lbs/10,9,7,6reps/312tempo
Pushups 3sets/7,5,8reps/311tempo
Pec Deck 3sets/45lbs/12,12,10reps/312tempo

30min cardio on elliptical

11:30 PW Shake

 

[pharmher]

2PM Pure Protein Low Carb Protein Bar
5:30 Low carb tortilla w/turkey slices, turkey
pepperoni, + 1/4 fat-free cheddar
1.5c steamed asparagus
2 Trex
9PM 1 salmon patty
1.5c steamed asparagus (it's a good thing I like
it!!)
12:30AM 4mg M4OHN, usual vitamins/supps

Totals: 1432cals 31gm fat 79gm carbs 182gm protein

 

[pharmher]

3/3/05

9AM Latte, 2Trex, 4mg M4OHN, 400mg PS
10AM 1 scoop whey protein

Back/Shoulders Workout
Chinups 3sets/5,4,3reps/1 set of 3 negs
Deadlifts 7sets/65x20, 95x15, 105x12, 115x10,
125x8, 135x6, 140x4
Seated Barbell Press 7sets/45x15, 65x8, 65x8, 70x8, 70x8,
75x8, 75x6/311 tempo
Reverse Pec Deck 4sets/30lbs/12,12,10,9 reps/212 tempo
Cable Lateral Raises 3sets/10lbx10, 11lbx10, 11lbx10/
412tempo


700cc water

11:30 PW Shake, Daily vitamins
12:30 2c steamed green beans

 

[treilin]

Hello! You know, I haven't really been calculating my ratios except that I am tryin to get at least 1gm protein per lb bodyweight in daily (usually get a little more) and try to keep the carbs around 100gm per day. I'm just starting to really analzye my diet over the last couple of months and have been using FitDay.com as a tool. As for 1400 cal/day, I am using the rule of 10-12 cal per lb goal weight. I would like to weigh 120-125. Any suggestions or improvements I could make? Thanks!

Shadow says a 40/30/30 diet works for most. So that's what I do...

 

[pharmher]

1PM 2Trex, 4mg M4OHN
3PM Low Carb Protein Bar
4:00 1000cc water
5:30 Low carb tortilla w/turkey slices, turkey
pepperoni, + 1/4 fat-free cheddar
2Trex
9PM Salmon patty
3c steamed asparagus
1000cc water
12:30AM 4mg M4OHN, glutamine, daily vitamins

Totals 1504cal 32gm fat 90gm carbs 176gm protein

 

[pharmher]

3/4/05

7AM Low-carb protein bar, daily vitamins, latte

9AM No workout today - root canal part 2

12PM Root canal went well, just a little tired
3c steamed brussels sprouts - gotta stay with soft
foods for a few hrs
700cc water

 

[*Bunny*]

3/4/05

7AM Low-carb protein bar, daily vitamins, latte

9AM No workout today - root canal part 2

12PM Root canal went well, just a little tired
3c steamed brussels sprouts - gotta stay with soft
foods for a few hrs
700cc water

WOO HOO!!!!! glad it went well

Heal up soon lady

 

[pharmher]

2PM Low-carb protein bar
800cc water

4PM Small latte

5:30 1.5c Teriyaki Chicken (no rice), 1000cc water
Woo Hoo!! I can chew!!

11PM Some SF Jello before bed, ibuprofen 800mg

Totals 1443cal 38gm fats 47gm carbs 183gm protein

 

[pharmher]

3/5/05

I received my shipment of LRex, TRex, and Glucorell yesterday. I've heard a lot of good things about the LRex and Glucorell, and I love Trex, so I thought I'd try the other two also.

I read that Daisy Girl cycles her thermogenics w/good results, so I'm going to try that also.

9AM Latte, 4mg M4ON (once I'm done w/this I'm going to
start creatine)
20mcg cln

10AM Quads/Calves
1-1/4 squats/5 sets/50101 tempo
95lb x 8
105lb x 8
115lb x 8 (3 sets)
Leg Press/5 sets/302 tempo
215lb x 12
250lb x 12 (2 sets)
260lb x 12
270lb x 12
Standing unilateral calf raise using bodyweight
3 sets/15 reps/311 tempo
Seated Calf Raise
3 sets/30lbs/20reps/412 tempo
30min cardio on NordicTrack
1500mls water

11:30 2 Glucorell
11:45 PW Shake, daily vitamins

 

[pharmher]

3/5/05 cont.


1:30 Granny Smith Apple
4mg m4ohn

3PM Carb Solutions Cookie Dough Protein Bar
700cc water

6PM 9oz grilled chicken
700cc water

7:30 Mini-latte

9PM 3c steamed green beans
salmon patty

12:30AM Vitamins, glucosamine, 5gm glutamine, 4mg m4ohn,
2 Lrex

Totals 1447cal 36gm fat 90gm carbs 165gm protein

 

[*Bunny*]

3/5/05

I received my shipment of LRex, TRex, and Glucorell yesterday. I've heard a lot of good things about the LRex and Glucorell, and I love Trex, so I thought I'd try the other two also.

I use all of the above

 

[pharmher]

3/6/05

9AM Latte, 4mg M4OHN, 2Trex
10AM PS 400mg
10:30 Arms
EZ Bar Curls 29lbs/3sets/10,9,8reps/
401 tempo
Dips-unassisted 3sets/10,7,5reps/302 tempo
Concentration curls 15lbs/3sets/12reps/301tempo
Overhead DB triceps press 15lbs/3sets/10,10,9 reps/
301 tempo
Rope Hammer Curls 20lbs/3sets/12reps/401tempo
1-Arm Tricep Pressdown 15lbs/3sets/12reps/201tempo

30min HIIT cardio on elliptical
1500ml water

11:45 2 Glucorell
Noon PW Shake, daily vitamins, 4mg m4ohn

 

[pharmher]

3/6/05 cont.

1:30 2 Glucorell
1:45 1 Granny Smith Apple

3:30 Carb Solutions Cookie Dough Protein Bar
700ml water

5PM Small latte

6PM 4 Lrex, 2 Glucorell
3 chicken pieces marinated in Yoshida's, grilled
2pcs sushi
1/2c pineapple
1c snap pea & napa cabbage salad
700ml water

9PM 6 chicken pieces marinated in Yoshida's, grilled

12:30AM 4 Lrex
4mg m4ohn
daily vitamins

Totals 1516cals 48gm fat 104gm carbs 145gm protein

 

[pharmher]

3/7/05

7AM Latte, 4mg m4ohn, 4 Lrex, vitamins
No workout today- working 15hr shift

11AM Pure Protein Lo-Carb Bar
600mls water

1:30 9oz teriyaki chicken, fat-free
600ml water
3c steamed green beans

3:30 600ml water
4PM Small latte w/double shot (starting to "wilt" a little)

 

[pharmher]

6:30PM 9oz grilled chicken teriyaki
600ml water

9PM 1 salmon patty
3c steamed green beans

Totals 1403cals 34gm fats 55gm carbs 191gm protein

 

[pharmher]

3/8/05

9AM Latte, 4 Lrex, 4mg m4ohn, 80mcg cln

12AM Salad w/5c romaine, 6oz chicken, 1T flax seeds,
1/4c croutons
700cc water

2PM 600cc water
3PM 600cc water
Latte

5:30 9oz teriyaki-marinated chicken
1pc applesauce cake, no icing
1c snow pea salad w/1T olive oil

9PM 3c steamed asparagus, 600cc water

Totals 1336cal 51gm fat 63gm carbs 145gm protein

 

[pharmher]

3/9/05

10AM Latte
11AM 1 scoop whey protein

Hamstrings/Chest Workout
Lying Leg Curls 5sets/40lbs/6,6,6,6,6reps/8010tempo
Reverse Hypers 5sets/12,12,11,10,10reos.4010tempo
Incline DB Bench Press 4sets/37.5lbs/8,8,8,8reps/312tempo
Pushups 3sets/8,8,7reps/311tempo
Pec Deck 3sets/50lbs/9,7,6reps/312tempo

30min cardio on elliptical
1.5L water

1PM 5c romaine lettuce w/6oz chicken, 1T flax oil,
1/4c croutons
500cc water

 

[pharmher]

3PM Latte
5:30 1 martini

7:30 5c romaine lettuce w/6oz chicken, 1T flax oil,
1/4c croutons
500cc water
6oz shrimp


Totals 1468cal
47gm fat
46gm carbs
178gm protein
19gm alcohol

 

[pharmher]

3/10/05

8AM Latte
9:30 1 scoop whey protein
10AM Back/Shoulders Workout

Back/Shoulders Workout
Chinups 3sets/1 set of 3 negs - PR for me today!!!
6 Reps
5 Reps
4 Reps
3 Negatives (count of 8)
Deadlifts 7sets/212 tempo
65lbx 20 (warm-up)
125x 8
95x 15
105x 12
115x 10
125x 8
135x 6
145x 4
Seated Barbell Press 7sets/ 311 tempo
45lbx 15 (warm-up)
65x 8
70x 8 - 3 sets
75x 8 - 3 sets
Reverse Pec Deck 4sets/212 tempo
30lbx 12
30x 10
35x 9
35x 7
Cable Lateral Raises 3sets/412 tempo
11lbx10
11x10
12x8

30min cardio on Nordictrack w/HR ~150
1.5L water

12:45 PM 1 apple
1 scoop whey protein

 

[*Bunny*]

havent checked out the details yet today but good job on the job

 

[pharmher]

Thanks Bunny!! I was very tired by the time Midnight came around.

3/10/05 cont.

2PM 1 low-carb protein bar

4:30 1.5c steamed green beans
romaine salad w/1TBSP ranch dressing

6:30 2c teriyaki chicken, no rice

Totals 1508cals 38gm fats 60gm carbs 199gm protein

 

[pharmher]

3/11/05

8AM Latte
9AM 30min HIIT cardio on elliptical
2min:1min, max HR 180
700cc water

Going to eat low carb one more day, then cycle up
tomorrow since it's leg day. It seems to be
working pretty well for me since I'm much less
bloated now since my last carb day. I did get some
Glucorell and will use that tomorrow.

10AM EAS low carb protein bar

 

[*Bunny*]

max HR 180

I'm right there with ya today, my highest 181, guess I should logged that

P.S. Good job chicky

 

[pharmher]

Yes, I started tracking my HR to make sure that I was actually working my intervals as hard as I should be. It's so easy to back off on the exertion because it's uncomfortable.

 

[*Bunny*]

Yes, I started tracking my HR to make sure that I was actually working my intervals as hard as I should be. It's so easy to back off on the exertion because it's uncomfortable.

I hear ya, everyone is like wtf is this chick doing...up/down, fast/slow... sometimes I have to hold on while I'm decreasing speed lest I bail... *knock on wood*

 

[velvett]

Holy BICEPS Batman!

DAYDUM!

Nice gallery.

 

[pharmher]

Thanks Velvett! I'm going to try and post some more since it's been a little while. I haven't lost any weight, but I'm looking like my BF% has decreased slightly.

12:30 Granny Smith Apple

2PM 6oz chicken breast w/hot mustard
4c steamed asparagus
Wanting carbs!!

 

[pharmher]

3:30 1 scoop Driver protein
4 slices cucumber

4:45 Another latte (this low carb thing is killing me
today)

7:30 Grilled kabobs w/shrimp, scallops, portabella
mushrooms, onions, & anaheim peppers - YUM!!


Totals 1619cal 41gm fat 72gm carbs 219gm protein

 

[pharmher]

3/12/05

8AM Latte
8:30 1 scoop whey protein
9AM Quads/Calves Workout

1-1/4 squats/5 sets/50101 tempo
95lb x 8
105lb x 8
115lb x 8 (2 sets)
120lb x
Leg Press/5 sets/302 tempo
215lb x 12
250lb x 12
275lb x 12
285lb x 12
295lb x 12
Standing unilateral calf raise using bodyweight
3 sets/15 reps/311 tempo
Seated Calf Raise
3 sets/32.5lbs/20reps/412 tempo

30min cardio on NordicTrack, HR~140
1.5L water

11AM French roll w/Brummel & Brown margarine - yum, carbs!!
9 Robin Egg candies
I really needed these carbs as my blood sugar got too low at the end
of my workout - I had the cold sweats & nausea - ugh!

12PM 1 scoop whey protein, then outside to work in yard

1:30 low-carb protein bar

 

[pharmher]

3/12/05 cont.

3:30 2oz pringles fat-free potato chipe

5PM latte

6PM 5c steamed broccoli

7PM French roll w/Brummel & Brown margarine
9 Robin Egg candies - why does cheat day go by so quickly?????

Totals 1628cal 64gm fat 148gm carbs 118gm protein

 

[pharmher]

3/13/05

9AM Latte
11AM Protein bar
1PM Protein bar

EZ Bar Curls 3sets/401 temppo
30x10 (3sets)
Dips-unassisted 3sets/302 tempo
11 Reps
9 Reps
8 Reps
Concentration curls 3sets/301tempo
17.5x 12 (3sets)
Overhead DB triceps press 3sets/301tempo
16.25x 10 (3sets)
Rope Hammer Curls 3sets/401tempo
22x 10
22x 8
22x 6
1-Arm Tricep Pressdown, supinated grip 3sets/201tempo
17x 10

30min HIIT cardio on elliptical 40sec:20sec x 10 cycles
max HR 169

1.5 L water

3PM 1 scoop whey protein
2c steamed brussels sprouts

I also posted some more progress pics in my gallery

 

[pharmher]

6PM 5c romaine w/6oz chicken breast & 1/4c croutons

9PM 1 scoop Driver protein

Totals 1158cal 33gm fats 31gm carbs 150gm protein

 

[pharmher]

3/14/05

9AM Latte
10:45 30min HIIT cardio 2min:1min, 10 cycles
starting HR 110, max HR 175, ending HR after
3min cooldown 115
Swiss ball crunches, 6 sets of 15 (3 each side,
3 center)
Reverse crunches, 3 sets of 15
Lying leg raises, 3 sets of 15

11:45 1 scoop whey protein

 

[*Bunny*]

keep up the great work!!!

 

[pharmher]

keep up the great work!!!

Thanks Bunny!! You always have the best attitude and are such a great motivator!

 

[pharmher]

3/14/05 cont.

1:30PM Romaine salad w/6oz chicken breast & 1/4c croutons

3:30 Low carb protein bar

4:30 Latte

7:30 3c steamed asparagus
4 king crab legs

Totals 1601cal 44gm fat 39gm carbs 239gm protein

 

[pharmher]

3/15/05

no workout today- my day off

9AM Latte
11AM Protein Bar
2PM 6c romaine w/6oz chicken breast & 1/4c croutons

 

[Sassy69]

Lotta Latte's! LOL!

Lookin solid!

 

[pharmher]

Lotta Latte's! LOL!

Lookin solid!

I know, and thank you! I need my energy from somewhere now that I'm doing this carb cycling thing.

3/15/05 cont.

3:30 1 (and only one) robin's egg candy (I just had to!!!)
4:30 Latte (again!!)
5:30 3c steamed broccoli
7:30 8oz grilled mahi mahi
3c steamed asparagus
10PM 1 scoop Driver protein


Totals 1320cal 33gm fat 59gm carbs 185gm protein

 

[pharmher]

3/16/05

8:30AM Latte
9:30 1 scoop whey protein

10AM Legs Workout

Reverse Lunges w/10lb DBs
20 reps each side x 4 sets
Squats w/95lbs
20 reps x 4 sets
SLDLs w/65lbs
20 reps x 4 sets
Leg Extensions w/40lbs
20 reps x 4 sets

25min on NordicTrack at steepest incline

11:15 1 scoop whey protein
4 small slices Irish soda bread

3PM 2 scoops whey protein

4PM Felt shaky, like low blood sugars. Ate
a cookie and a couple pieces of
candy - even then my BS were only 75
Very strange! Maybe I'm becoming a
lean, mean sugar-processing machine!

 

[The Shadow]

reps are too high

 

[pharmher]

What do you suggest I do? My thighs are 23" but very solid. I would like to work on gaining definition as I said in my other thread, and lifting heavy over the last 7 months has only made them bigger. And no estrogen comments!

 

[The Shadow]

What do you suggest I do? My thighs are 23" but very solid. I would like to work on gaining definition as I said in my other thread, and lifting heavy over the last 7 months has only made them bigger. And no estrogen comments!

Honestly...


are you:

1- looking to drop size

2 -maintaining

 

[pharmher]

I actually like the size of my legs - I just want more definition. If I needed to lose 1 or 2 inches to achieve this, that would be ok also.

 

[The Shadow]

I actually like the size of my legs - I just want more definition. If I needed to lose 1 or 2 inches to achieve this, that would be ok also.

Definition is something you really cant train for....


YOu have a couple of options:

1 - try to overtrain them......

2- Maintain with a couple of exercises for 2-3 sets each




....#2 would be my choice as you dont waste a lot of time in the gym and you can use that recovery for other things




Overtraining can be local or systematic.....




overtrianign legs will moe than likely impact systematic recovery

 

[pharmher]

Definition is something you really cant train for....


YOu have a couple of options:

1 - try to overtrain them......

2- Maintain with a couple of exercises for 2-3 sets each




....#2 would be my choice as you dont waste a lot of time in the gym and you can use that recovery for other things




Overtraining can be local or systematic.....




overtrianign legs will moe than likely impact systematic recovery

What exactly is "overtraining?" I've seen the term.......

 

[pharmher]

6PM Feta Chicken

9PM Steamed sweet peppers, snap peas,
& shitaake mushrooms

Totals 1648cals 31gm fat 203gm carbs 158gm protein

 

[pharmher]

3/17/05 - Moderate carb day today

9AM Meal #1- Latte, 1 scoop whey protein

10AM Back/Shoulders Workout- I also did chest today because
I didn't get time yesterday

Chinups 3sets/1 set of 3 negs
6 Reps
4 Reps
4 Reps
Deadlifts 7sets/212 tempo
65x 20 (warm-up)
95x 15
110x 12
120x 10
130x 8
140x 6
150x 4 (PR)
Seated Barbell Press 5sets/ 311 tempo
45x 15 (warm-up)
80x 8
80x 5
75x 7 (2 sets)
Reverse Pec Deck 4sets/212 tempo
30x 12,10,8,8 reps
Incline DB Bench Press 4sets/312 tempo
40x 8, 6 reps
37.5 x 8,7 reps
Pec Deck 3 sets/312 tempo
50x 10,10,8 reps

12PM Meal #2- PW Shake

 

[The Shadow]

too many sets - 20 just for back

 

[pharmher]

2PM Meal #3- Low carb protein bar

4:30 1 scoop whey protein

6PM Meal #4- Feta Chicken

9PM Meal #5- Steamed snow peas, sweet peppers,
& shitaake mushrooms

12:30 AM Meal #6 1 scoop Driver Protein

Totals 1506cals 31gm fats 106gm carbs 182gm protein

 

[pharmher]

too many sets - 20 just for back

I only did 10 sets - 3 sets of chinups and 7 sets of deadlifts.

 

[pharmher]

3/18/05

9AM Latte
10AM HIIT cardio on elliptical
30min, 2min:1min ratio, 10 cycles
Starting HR: 110
Max HR: 173
Ending HR after 3min cooldown: 118

Abs- Leg raises 3 sets of 15
Swiss Ball Crunches 3 sets of 15 on
left side, right side, and center (total of 45reps)

11AM 1 scoop whey protein

 

[pharmher]

1PM Low Carb Protein Bar

3:30 6oz chicken w/wasabi mustard

6PM Romaine salad w/6oz chicken

 

[The Shadow]

ah...welll its 15...I count reer delsts as back

 

[pharmher]

3/18/05 cont.

9:30 Feta Chicken

Totals 1141cals 33gm fat 14gm carbs 183gm protein

 

[pharmher]

3/19/05

9AM Latte, 1 scoop whey protein,

10:30 Seated Calf Raises 35lb/3 sets/20 reps/412 tempo
Standing Calf Raises 3 sets/15 reps/311 tempo
Hack Calf Raises 135lb/3 sets/12,10,8 reps
311 tempo
Hack Squats 90lb/4 sets/15 reps
Standing Cable Leg Kicks 10lb/4 sets/15 reps
212 tempo
Step-ups 3 sets/15 reps each side

12AM 1 scoop whey protein
1 apple
1c oatmeal

 

[pharmher]

3:30 1 scoop whey protein
1.5c coleslaw made w/fat-free mayo and stevia

6PM 3c green beans
1.5c teriyaki chicken (no rice)

9PM Steamed snow peas, sweet peppers,
& shitaake mushrooms

Totals 1560cal 27gm fat 129gm carbs 178gm protein

 

[pharmher]

3/20/05

9AM Latte, 1 scoop whey protein

10:30 1hr cardio (30min NordicTrack, 30min elliptical) moderate intensity,
HR ~130. I'm finding that the more HIIT I do, the lower my HR
is when doing regular cardio even though I am working at
the same or more intensity than before

11:45 1.5 scoops whey protein, 1T flax oil

 

[The Shadow]

whats your current weight?

 

[pharmher]

whats your current weight?

Not sure.....haven't weighed myself in ~1 week. Last weight was 130. Will weigh myself tomorrow morning.

 

[Evil_Frisky]

Not sure.....haven't weighed myself in ~1 week. Last weight was 130. Will weigh myself tomorrow morning.

wow.. just checked your gallery... looking good..

 

[The Shadow]

130 pounds and close to 1600 cals is a bit much imo

 

[pharmher]

1:30 6oz grilled chicken breast w/wasabi mustard

4:15 Salmon patty

6PM Romaine lettuce w/6oz chicken breast
Salmon patty

9PM Feta Chicken

Totals 1387cals 46gm fat 19gm carbs 228gm protein

 

[pharmher]

3/21/05

9AM Latte, 1 scoop whey protein

10:15 Arms

EZ Bar Curls 3sets/401 tempo
31.5 x 10reps - 3 sets

Dips-unassisted 3sets/302 tempo
11 Reps
10 Reps
8 Reps
Concentration curls 3sets/301tempo
20 x 8 reps
17.5x 10
17.5x 10
Overhead DB triceps press 3sets/301tempo
16.25 x 10 reps - 3 sets
Rope Hammer Curls 3sets/401tempo
30 x 8 reps - 3 sets
1-Arm Tricep Pressdown, supinated grip 3sets/201tempo
17 x 12 reps - 3 sets

30min HIIT cardio on elliptical
40sec:20sec x 30cycles
Starting HR: 103
Max HR: 167
Ending HR: 113

12PM 1.5 scoops whey protein
3c steamed green beans

 

[pharmher]

3PM 1 granny smith apple
EAS cookies 7 cream low carb protein bar

6PM Lean Cuisine 3 cheese chicken & broccoli
1c coleslaw made w/ff mayo & stevia

 

[pharmher]

9PM Stir-fried sweet peppers, shiitake mushrooms,
& snap peas
1 can InStone vanilla pudding

Totals 1239cals 27gm fat 81gm carbs 145gm protein

 

[*Bunny*]

wow.. just checked your gallery... looking good..

^^^

 

[pharmher]

Thanks Bunny & Frisky!!! I feel like I've been plateauing lately, and that motivates me. I've been tweaking my diet and cycling carbs, so we'll see if that helps.

3/22/05

No workout today - day off, No/Very Low Carbs Today

9AM Latte

10:30 1 scoop whey protein

Noon 1 turkey burger

 

[*Bunny*]

Thanks Bunny & Frisky!!! I feel like I've been plateauing lately, and that motivates me. I've been tweaking my diet and cycling carbs, so we'll see if that helps.

I know the feeling Pharm
Keep that chin up, tweaking the diet works miracles

 

[pharmher]

5:30PM 1 scoop whey protein

6:15 5c shredded romaine lettuce w/6oz chicken
breast. Topped w/Walden Farms Dressing
(no cals)