You want "stats"

[teufelhundenjwa]

I'm going to ask you guys to take a look at my diet/training journal. I understand it's a lot of data, but in order for you guys to help me out I believe it is paramount you have all the facts.
I'll apologize for the length in advance.

This post contains my training/supp/nutrition log starting January this year. I know it's a lot of data, but I figured if I'm going to be asking questions then YOU need all the facts.
My current goal is to cut back down to around 200, plus or minus a few. Here goes:


011708 Quads/Hams/Calfs
BB Squat 6x205 6x225 2x275
Leg Press 6x360 6x450 6x630
Str8 Leg Dead Lift 6x95 6x115 6x135
Hypers 12xBW 12xBW 12xBW
Mach Stand CR 10x135 10x155 10x175
Mach Leg Press CR(1) 10x135 10x135 10x135
ss w/Mach Leg Press CR(1) 10x155 10x155 10x155


011808 Back/Traps/Bi
Bent BB Row 6x155 6x175 6x185
V Handle Row 6x180 6x200 6x220
1 Arm DB Row 6x70 6x75 6x80
DB Shrug 12x60 12x65 12x70
Cable Up Row 12x50 12x57.5 12x65
BB Curl 6x90 6x100 6x100
Seat DB Curl 6x30 6x35 4x40


012108 Chest/Tri's
Flat BB BP 6x205 3x215 2x225
Inc DB BP 6X70 6X75 3X80
Hammer Dec BP 6x90 6x115 6x135
Dips 6xBW 6xBW 6xBW
EZ Push Down 6x80 6x95 6x105
1 Arm Push Down 6x25 6x30 6x35
30 min cardio

012208 Back/Bi's
Bent BB Row 6x185 6x185 6x185
Lat Pull Down 6x100 6x120 6x130
1 Arm DB Row 6x75 6x80 6x85
V Handle Row 6x200 6x220 4x240
BB Curl 6x80 6x90 6x100
Seat DB Curl 6x35 6x40 4x45
EZ Cable Curl 6x50 6x57.5 6x65


012308 Legs/Lower Back/Abs
BB Squat 6x225 6x225 6x225
Leg Press (elevation 4) 6x630 6x720
Str8 Leg DeadLift 6x135 6x135
Mach Stand CR 8x195 8x195
Mach Leg Press CR 8x235 8x235
25 min

012408 Shoulders/Traps
BB MP 6x135 6x135 6x135
Seat DB MP 6x60 6x60
Std DB Side Lat 6x30 6x30
BB Shrug 6x185 6x185
BB Up Row 6x95 6x95
Cable Up Row 6x80 6x80


012808 Quads/Hams/Calfs
BB Squat 6x225 6x225 6x225
Leg Press 6x720 6x720
Str8 Leg DeadLift 6x155 6x155
Std Mach Calf Raise 6x215 6x1215
Leg Press Calf Raise 6x270 6x450
30 min Cross Trainer/220 calories

012908 Chest/Forearms
Incline BB BP 6x185 6x185 4x185
Flat BB BP 6x185 6x185 6x185
Dec BB BP 4x205
BB Wrist Curls 8x65 8x75
DB Wrist Curls 8x40 8x40


013008 Back/Traps
BB Row 6x185 6x185
V Handle Lat Pull Down 6x180 5x200
Assisted Pull up 6xBW - 55 6xBW - 55
Seat Cable V Row 4x220
BB DeadLift 6x225 6x225
BB Shrug 6x135 6x155
30 min Cross Trainer/302 calories

This is current, thru this morning. Decent numbers, I?m just not use to doing such a low volume of work. Then again, the numbers don't lie. My weights are steadily going up, which is the point. Tomorrow is Shoulders and Tri's. Just FYI (also helps my ego), poundage's could be higher, I'm just trying to ramp it up slowly, seeing as how long my layoff was.

01-31-2008 06:43 AM
Shoulders/Tri's

Seat DB MP 6x60 6x65 6x65
Std BB MP 6x115 6x115
Std DB Side Lat 6x30 6x30
Skullz 6x80 6x100
Cable Push Down 6x95 6x95
OverHead DB Ext 1 Arm 6x80

02-03-2008 12:35 PM
Saturday Feb 2nd

Str8 BB Curl 6x105 6x105 6x105
DB Hammer Curl 6x50 6x55 6x55
EZ Curl 6x95 6x95
Knee Raises 2 sets @ 15 reps
Inc Crunches 2 sets @ 15 reps

Decent workout, should be able to increase my numbers this upcoming week.

02-06-2008 05:48 AM
Tail bone:/

Was helping a friend out with an engine, and ended up busting my arse. Went to the doctor as my tail bone is noticeably bruised/inflamed. Doc told me to take a couple of days off. I guess this came at the right time. Per the Max-OT I'm suppose to take a week off every 8 weeks. First time doing this so we'll see how it goes. Even though I'm laid up I'm still getting at least 4 meals a day. Not 6 I know, but 4 is better than 3.
With any luck I'll be back in the gym on Monday. Keeping my fingers crosses.

teufelhundenjwa 02-11-2008 04:47 AM
Back after a week off

Due to my ass being busted (on the ground, not the federallies), I only worked out Monday of last week. I've healed enough that I was able to get back in there this morning. Here are my numbers (warm-up not included):

Leg Press 3x820 6x720 4x730
Hack Squat 6x180 6x230 6x270
Str8 Leg DeadLift 6x185 6x185 6x185
Hypers 6x25 6x25 6x25
Mach Calf Raise 6x195 6x195 6x195
Leg Press Calf Raise 6x540 6x540 6x540

Good workout, was a little overzealous I guess in regards to the leg press. I'll get there.

02-13-2008 05:28 AM
Also did 30 minutes cardio on Monday 021108.

6 PM Tuesday 60 minutes cardio at 150 BPM which is roughly 75% max.

5 AM Wednesday 021308
BB BP 6x205 6x205 6x205 1x225
Inc DB BP 6x70 6x70 4x70
Seat DB MP 6x50 6x50 6x50
Std DB Side Lateral 6x20 6x25 6x25
Dips 6xBW 6x25 6xBW
EZ Push Down 6x87.5 6x95 6x95

Tonight 60 minutes cardio around 6 PM.

teufelhundenjwa 02-13-2008 07:48 AM
Diet

Daily Food Intake:
4 AM Pre WorkOut - 1 serving high fiber oatmeal
7 AM Post WorkOut - 16 oz Gatorade, 1 scoop Whey Protein
8 AM 2 oz (dry) WW pasta w/olive oil & spices, 5 oz chicken breast, 85 grams brocolli
10:30 AM 1 Healthy Choice meal, 4 Triscuits w/2 tbsp PB
1 PM 2 oz (dry) WW pasta w/2 tbsp ragu, 5 oz chicken breast, 85 grams brocolli
4 PM 8 Triscuits w/4 tbsp PB
7 PM 4 oz fish or 4 oz lean beef (alternating every other day), med salad w/light dressing,
9 PM 1/2 cup low fat CC, 28 grams mixed nuts

1 gallon+ H20


02-14-2008 10:50 AM
60 minutes cardio.


02-15-2008 04:51 AM
DayDreamer


02-15-2008 05:22 PM
6:30 AM 1 serving oatmeal, 6 egg whites
9 AM 1.5 oz (dry) WW pasta, 4.5 oz chicken breast, 85 grams broccoli
12:30 PM 1.5 oz (dry) WW pasta, 4.5 oz chicken breast, 85 grams broccoli
3:30 PM 1.5 oz (dry) WW pasta, 4.5 oz chicken breast, 85 grams broccoli
6 PM Workout
Lat Pull Down V Handle 6x200 6x200 5x200
BB Row 6x135 6x135 6x135
V Handle Seated Row 6x180 6x180 6x180
DB Shrug 8x80 6x85 6x90
Cable Up Right Row 6x87.5 6x87.5 6x87.5
BB Curl 6x95 6x95 6x95
Std DB Curl 6x40 6x40 6x40
8 PM 16 oz Gatorade w/1 scoop whey protein
9:30 PM 1 Healthy Choice Meal
12:30 AM 2 pcs WW bread, 1 serving turkey lunch meat

02-18-2008 05:04 AM
Saturday 021608

Squat 6x225 6x225 6x225
Leg Press 6x630 6x680 6x720
Str8 Leg DL 6x185 6x185 6x195
Hypers 8x25 8x25 8x25
Mach Calf Raise 8x175 8x175 8x175
Peg Press Calf Raises 8x540 8x540 8x540

02-18-2008 05:17 AM
1st Week 12x10x8 Style

4 AM 6 egg whites w/peppers & tomatoes
4:45 AM 1 regular Red Bull
5:15 AM

Flat BB BP 6x205 6x205 6x205
Inc DB BP 12x50 10x55 8x60
Dec BB BP 12x155 10x165 8x170
Seat DB MP 12x40 10x45 8x50
Std DB Front Lateral 12x15 10x20 8x25
Rear Deltoid Mach Row 12x100 10x120 8x130

7 AM 8 oz skim milk w/1 scoop whey, 1 tbsp Gatorade powder w/5grams creatine & 5 grams glut
8 AM 1 Healthy Choice meal
10 AM 1.5 oz (dry) WW pasta, 4 oz chicken breast, 85 grams broccoli, 3 tbsp spaghetti sauce, 1.5 tsp Parmesan cheese
12 PM 1 tbsp Gatorade powder w/5g creatine & 5g glut
12:30 PM 1.5 oz (dry) WW pasta, 4 oz chicken breast, 85 grams broccoli, 1 tbsp olive oil, 1.5 tsp Parmesan cheese
3:30 PM 1 StarKist tuna Meal-To-Go
5:30 PM 60 minutes cardio (580 calories burned), afterwards 1 tbsp Gatorade powder w/5g creatine & 5g glut
7 PM 4 oz lean beef, med salad w/light dressing, 1 mini WW Bagel, 1 multi, 1 vit C
9:30 PM 6 egg whites w/peppers & tomatoes, 1 oz mixed nuts, 4 pcs turkey bacon

176 oz water
Supps: 15 grams creatine mono (Loading week, Day 1), 1 multi, 15 grams glut, 1 vit C

Good day of eating and training. Do it again tomorrow.


6:30 AM 6 egg whites w/peppers & tomatoes, 2 pcs turkey bacon, 1 tbsp Gatorade powder w/5g creatine & 5g glut, 1 multi, 1 vit C
9:30 AM 1.5 oz (dry) WW pasta, 4 oz chicken breast, 85g broccoli, 3 tbsp spaghetti sauce
12:30 PM 1.5 oz (dry) WW pasta, 4 oz tilapiat, 85g broccoli, 2 tbsp alfredo sauce
3:30 PM 1 can low sodium tuna w/relish, light mayo, mustard, 9 Triscuit's, 1 tbsp Gatorade powder w/5g creatine & 5g glut
5:45 PM 60 minutes cardio
7 PM 4 oz chicken, 1 serving pasta, med salad, 1 vit C
9 PM 1tbsp Gatorade powder w/5g creatine & 5g glut
9:30 PM 1 oz mixed nuts

128 oz water
Supps: 15 grams creatine mono (Loading week, Day 2), 1 multi, 15 grams glut, 1 vit C


02-21-2008 04:42 AM
Wednesday 022008

4:45 AM 1 regular Red Bull
5 AM Workout

BB Row 6x185 6x185 6x185
V Handle Pull Down 12x100 10x120 8x140
V Handle Row 12x120 10x140 8x160
Hammer Row 12x70 10x90 8x135
DB Shrug 12x70 10x75 8x80
Cable Up Row 12x50 10x57.5 8x65
Inc DB Shrug 12x50 10x60 8x65

7 AM 8 oz skim milk w/1 scoop whey, 1 tbsp Gatorade powder w/5grams creatine & 5 grams glut
8 AM 1 Healthy Choice meal
10 AM 1.5 oz (dry) WW pasta, 4 oz chicken breast, 85 grams broccoli, 3 tbsp spaghetti sauce
12 PM 1 tbsp Gatorade powder w/5g creatine & 5g glut
12:30 PM 1 serving pasta, 4 oz chicken breast
4 PM 1 Healthy Choice Meal, 1 oz mixed nuts
5:30 PM 60 minutes cardio, afterwards 1 tbsp Gatorade powder w/5g creatine & 5g glut
7:30 PM 2 low carb tortillas, 4 oz extra lean beef
160 oz water
Supps: 15 grams creatine mono, 1 multi, 15 grams glut, 1 vit C


02-21-2008 04:50 PM
Thursday 022108

6:30 AM 4 egg whites w/ 2 yolks, 2 pcs turkey bacon, 1 tbsp Gatorade powder w/5g creatine & 5g glut, 1 multi, 1 vit C
9:30 AM 4 oz chicken, 85g mixed veggies, 1/4 cup mixed nuts
12 PM 1 tbsp Gatorade powder w/5g creatine & 5g glut
12:30 PM 1 South Beach Low Carb Microwavable meal
3:30 PM 4 oz chicken, 85g mixed veggies, 1/4 cup mixed nuts
6:30 PM 60 minutes cardio, afterwards 1 tbsp Gatorade powder w/5g creatine & 5g glut
8 PM 4 oz fish, med salad w/light dressing

144 oz water
Supps: 15g creatine, 15g glut, 1 multi vit, 2 vit C


02-22-2008 07:13 PM
6:30 AM 1 tbsp Gatorade powder w/5g creatine & 5g glut
7 AM 8 oz skim milk w/1 scoop protein powder, 1 multi, 1 vit C
9:15 AM 1 Healthy Choice meal
11:15 AM 8 oz skim milk w/1 scoop protein, 5g creatine & 5g glut
2:15 PM 1 Healthy Choice meal
5:15 PM 8 oz skim milk w/1 scoop protein
6:30 PM 1 serv CEE w 2 tbsp Gatorade powder
7:30 PM WorkOut

Squat 3x225 3x225 3x225
Leg Press 10x450 8x540 4+2x720
Str8 Leg DL 10x135 8x155 6x165
Mach CR 10x135 8x155 6x175
Leg Press CR 10x360 8x410 6x450

9:30 PM 8 oz skim milk w/5g creatine & 5g glut
10:30 PM 1 Sunkist Lunch-To-Go

136 oz water
Supps: 15g creatine mono, 15 grams glut, 2 vit C, 1 multi, 1 serv CEE
Note: Got lazy and didn't prepare my meals the night in advance. So I had to go with semi-healthy choices, pun intended. Weighed myself today and I'm down to 225.


02-25-2008 05:32 PM
4 AM 1 serv Quaker Oatmeal, 8 oz skim milk w/1 scoop protein
4:30 AM 200 mcg caffeine
6 AM WorkOut

Flat BB BP 3x225 3x225 3x225
INC DB BP 10x50 8x55 8x60
Dec BB BP 10x155 8x165 6x185
INC Hammer BP 10x45 8x55 8x65
Cable Fly 10x25 8x27.5 6x30
Dips 10 8 6
Skullz 10x70 8x80 5x90

7:30 AM 1 tbsp Gatorade powder w/5g creatine (beginning of week 2, DAY 8) & 5g glut
8 AM 8 oz skim milk w/1 scoop protein powder, 3 rice cakes, 1 multi, 1 vit C
9 AM 4.5 oz chicken breast, 85g broccoli, 30g sunflower seeds
12:30 PM 4.5 oz chicken breast, 85g broccoli, 1 oz mixed nuts
4 PM 4.5 oz chicken breast, 1 oz mixed nuts
6 PM 200 mcg caffeine
7 PM 45 minutes cardio, 318 calories burned
8:30 PM 5 oz pork tenderloin, med garden salad w/light dressing, 1 vit

128 oz water


02-26-2008 06:48 PM
4:30 AM 200 mcg caffeine, 1 vit C & a Red Bull
6 AM WorkOut

BB Row 3x205 3x205 3x205
Pull Up 3xBW 3xBW 3xBW
Wide Lat Pull Down 10x100 8x120 6x140
Hammer Row 10x90 8x95 6x100
V Handle Cable Row 10x120 8x140 8x160
EZ Curl 10x70 8x80 6x90
Std Alt DB Curl 10x30 8x35 6x40

7 AM w/5g creatine (beginning of week 2, DAY 8) & 5g glut
8 AM 8 oz skim milk w/1 scoop protein powder, 4 rice cakes, w/5g creatine & 5g glut
9 AM 4.5 oz chicken breast, 85g broccoli, 30g mixed nuts, 1 multi, 1 vit C
12:30 PM 4.5 oz pork, 85g broccoli, 30g sunflower seeds, 1 med salad w/light dressing
4 PM 4.5 oz chicken, 85g broccoli, 30g mixed nuts
7 PM 4 oz lean beef (pre-cooked weight), 1/2 piece FF cheese, med salad w/light dressing
9:45 PM 4 0z lean beef (pre-cooked weight)

128 oz water


02-27-2008 06:14 PM
4:15 AM 200 mcg caffeine, 1 vit C
4:30 AM 1 Red Bull
5:15 AM WorkOut

A to G BB Squat 3x225 3x225 3x230
Leg Press 3x720 3x720 3x770
Leg Ext 10x100 8x110 8x120
Str8 Leg DL 10x135 8x155 6x185
Machine Calf Raises 10x135 8x155 8x175
Seated Calf Raise 10x90 8x95 8x100

7 AM 8 oz skim milk w/1 scoop protein powder, 2 rice cakes, 5g creatine & 5g glut, 1 multi
9 AM 4.5 oz chicken breasts, 85g broccoli, 3 rice cakes
12:30 PM 2 oz pork, 2.5 oz chicken, 85g broccoli, 1 oz mixed nuts
4 PM 4 oz (pre-cooked weight) 92/8 beef, ? piece ff cheese, 85g broccoli, 2 slices tomato, 1 oz mixed nuts
4:45 PM 200 mcg caffeine, 1 vit C
5:45 PM 45 minutes cardio (300 calories burned)
7:30 PM 4 oz fish, 85g green beans


128 oz water
120 seconds b/t sets, 3 min b/t exercises


02-29-2008 05:49 AM
High carb day

Yesterday 022808

4:30 AM 200 mcg caffeine, 1 vit C
5:15 AM WorkOut

Seated DB MP 3x60 3x70 3x75
Hammer MP 10x70 8x75 6x80
Rev Cable Fly 10x15 8x20 8x25
Rear Delt High Row 10x100 8x110 8x120
DB Shrug 10x70 8x75 8x80
Cable UpRight Row 10x65 8x72.5 8x80

7 AM 8 oz skim milk w/1 scoop protein, 5g creatine & 5g glut,3 rice cakes, 1 multi vit
9 AM 1 cup 2% cottage cheese, 3 rice cakes
12:30 PM 6 inch WW subway roasted chicken breast double meat, w/cheese, lettuce, tomato, banana peppers, and a little southwest sauce, 1 bag pretzels
4 PM 6 inch WW subway roasted chicken breast double meat, w/cheese, lettuce, tomato, banana peppers, and a little southwest sauce, 1 bag pretzels
7 PM 1.5 cup black beans, 2 pcs WW bread, 2 pcs 2% cheese

128 oz water


03-03-2008 04:55 PM
Off creatine for now

4 AM 1 serv oatmeal, 8 oz skim milk w/1 scoop protein
5:15 AM WorkOut 90-120 seconds b/t sets & exercises

Flat BB BP 12x95 12x95 10x135 10x185 6+2x195 4+1x205
Inc BB BP 10x135 7x155 4x160
Inc Hammer BP 10x55 8x60 8x65
Flat DB Fly 10x25 8x30 6x35
Dips 10xBW 8xBW 8xBW
EZ Push Down 10x65 8x80 8x95
Rope Push Down 10x50 8x57.5 8x65
30 minutes elliptical, burned 310 calories

7:15 AM 8 oz skim milk w/1 scoop protein, 1 brown rice cake
9 AM 4.5 oz chicken, 70g brown rice, 1 brown rice cake, 1 multi, 1 vit C
12 PM 4.5 oz chicken, 90g Asian medley veggies, 1 oz sunflower seeds
3 PM 4.5 oz chicken, 90g Asian medley veggies, 1 oz sunflower seeds
6:30 PM 4.5 oz pork, med salad w/light dressing, ? oz sunflower seeds, 1 vit C
9 PM 4 oz low fat cottage cheese, 1/2 oz sunflower seeds

128 oz water
Supps: 1 multi, 2 vit C
Notes: Workout went well, although I was noticeably weaker with the higher rep scheme/lower rest intervals. This was expected, regardless it never sits well with the conscious. Quit taking creatine this past weekend, figured for leaning up it?s not what I need right now. Felt really bloated today around 3 PM:/ This morning I weighed 237.5 pounds. My goal is to be at 235 by Saturday morning. Short-term goal is to get to 210, 27.5 pounds to go!


03-04-2008 04:52 PM
4:30 AM 200 mcg, 1 vit C
5:15 AM WorkOut 90-120 seconds b/t sets & exercises

Chin Ups 3xBW 3xBW 3xBW 3xBW 3xBW
Behind Neck Lat Pull Down 10x100 8x120 8x140
Hammer Row 10x90 8x115 6x135
V Handle Row 10x140 8x160 7x180
EZ BB Curl 10x85 8x95 6x100
Alt Stand DB Curl 10x35 8x40 6x45
EZ Cable Curl ss/w 10x57.5 8x62.5
1 Arm Cable Curl 10x12.5 8x17.5

7:15 AM 8 oz skim milk w/1 scoop protein, 1 brown rice cake
9 AM 4.5 oz chicken, 70g brown rice, 1 brown rice cake, 1 multi, 1 vit C
12 PM 4.5 oz chicken, 90g Asian medley veggies
3 PM 4.5 oz chicken, 90g Asian medley veggies
6:30 PM 5 oz 92/8 beef (pre-cooked weight), 1 pc cheese, 1 oz sunflower seeds
9 PM 4 oz low fat cottage cheese, 1 oz mixed nuts

128 oz water
Supps: 1 multi, 2 vit C, 200 mcg caffeine
Notes: Good workout, had a really nice bicep pump. Decided to workout on an empty stomach due to some discomfort I've been getting from my 4 AM pre-workout meal. Didn't notice any ill effects this morning.


03-05-2008 06:35 AM
4 AM 1 Quaker Oatmeal-To-Go bar, 8 oz skim milk w/1 scoop protein, 1 vit C
5:15 AM WorkOut 90-120- seconds bt/sets & exercises

A to G BB Squat 10x95 10x95 6x135 3x185 1x205 6x225 4x235 4x245 1x275
Leg Press 10x450 8x540 7x630
Leg Ext 10x90 8x100 8x110
Str8 Leg DL 10x135 8x155 6x165
Hyper Ext 10x25 8x25 6x25

7 AM 8 oz skim milk w/1 scoop protein, 5g glut
9 AM 4.5 oz chicken, 110g Asain medley veggies, 70g brown rice, 1 brown rice cake, 1 multi, 1 vit C
12:30 PM 5 oz 92/8 beef (precook weight) w/red peppers, 110g Asain medley veggies
4 PM 6 oz 92/8 beef (precook weight) w/red peppers, 110g Asain medley veggies
5:15 PM 45 minutes cardio, 514.5 calories burned
7 PM 4 oz fish, med salad w/light dressing, 1 oz mixed nuts, med salad w/light dressing

128 oz water
Supps: 1 multi, 2 vit C
Notes: Had a good workout, was able to squat more than what I expected. However, I do feel run down today. I got in bed last night no later than 10 pm, get up at 4 am. With this being Wednesday I've already hit my body with 3 separate weightlifting sessions. All of which have been pretty intense. I'm sure that this reason, coupled with the carb restriction is to blame. Right now I'm limiting it to around 100-110g per day.


03-06-2008 05:35 PM
5:15 AM WorkOut 90-120 seconds b/t sets & exercises

Seated DB MP 12x20 12x20 10x30 10x50 8x55 8x60
Smith Machine Seated MP 10x135 6x155
Hammer MP 10x70 6x75
Rev Cable Fly 10x15 8x22 6x25
Rear Delt Row 10x100 8x120 8x130
DB Shrug 10x75 10x80 8x90
Cable Upright Row 10x72.5 10x80 6x87.5

7 AM 8 oz FF milk w/1 scoop protein, 1 brown rice cake, 5g glut, 1 multi, 1 vit C
9 AM 4.5 oz chicken, 70g brown rice
12:30 PM 4.5 oz chicken, 100g Asian medley veggies
4 PM 4.5 oz chicken, 100g Asian medley veggies
6 PM 45 minutes cardio, 450 calories burned
7:30 PM 6 oz pork, 1 oz mixed nuts, med salad w/light dressing, 1 vit C
9:30 PM 1/2 cup low fat cottage cheese, 1 oz mixed nuts

128 oz water
Supps: 1 multi, 2 vit C, 5g glut


03-07-2008 01:14 AM
5:15 AM WorkOut 90-120- seconds bt/sets & exercises

EZ Curl 12x45 12x55 10x65 10x75 8x95 5x105
Alt Std DB Curl 10x40 8x45 6x50
EZ Cable Curl 10x57.5 8x62.5 8x67.5
Dips 10x25 8x45 7x70
OverHead DB Ext 10x80 8x90 6x100
V Handle Push Down 10x85 8x90 8x95

7 AM 8 oz skim milk w/1 scoop protein, 5g glut, 1 multi, 1 vit C

9 AM 4.5 oz chicken, 70g brown rice,
12:30 PM 4.5 oz chicken, 2/3 cup Asian medley veggies
6 PM 8 oz sesame seed chicken, 70g white rice
9 PM 8 oz sesame seed chicken, 70g white rice


128 oz water
Supps: 1 multi, 2 vit C
Notes: Pumped about the dips!


03-10-2008 01:17 AM
Weighed myself yesterday, prior to enjoying my "free day" and was pleased to see the scale read 230. I've been a solid 230 for about two weeks now. Hopefully by the end of this week I can be around 227.


03-10-2008 05:12 PM
Monday 031008

5:15 AM WorkOut 90-120 sec b/t sets & exercises

Flat BB BP 12x95 12x95 10x135 10x185 8x195 6x205
Inc BB BP 10x135 8x155 5x165
Inc Hammer BP 10x55 8x70 8x75
Dec BB BP 10x135 10x145 6x185
Dips 10xBW 8xBW 8xBW
Fat Bar EZ Push Down 10x80 8x87.5 8x95
30 min cardio, 318 calories

7 AM 10 oz skim milk, 1 scoop protein, 5g glut
9 AM 5 oz chicken, 70g brown rice, 1 tbsp spaghetti sauce, 1 multi, 1 vit C
12:30 PM 5 oz chicken, 85g Asian medley veggies, 1 oz mixed nuts
4 PM 5 oz chicken, 85g broccoli, 1 tbsp bbq sauce
7:15 PM 5 oz pork, 50g Asian medley veggies, 1 med salad w/light dressing, 1/2 oz 2% cheese, 1 vit C
9 PM 1/2 cup low fat CC, 1 oz mixed nuts

128 oz water
Supps: 1 multi, 2 vit C
Notes: Noticeable strength increase from last weeks chest/tri workout.


03-13-2008 07:46 AM
Current diet

My diet is as follows, unless otherwise noted (eating this way for 2 wks):
4 AM 1 serv oatmeal, 8 oz skim milk, 1 scoop whey protein
7 AM Post-Workout 10 oz skim milk, 1 scoop whey protein, 5g glut
9 AM 5 oz chicken w/1 tbsp bbq/spaghetti/other sauce, 70g brown rice or 1 oz WW high fiber pasta, 1 multi, 1 vit C
12 PM 1 can low sodium tuna on 2 pcs WW bread, 1 tbsp light mayo, mustard, 1 tbsp relish, 85g broccoli or Asian medley veggies, 1 oz mixed nuts
3:30 PM 5 oz chicken, beef, or pork, 85g broccoli or Asian medley veggies, 1 oz mixed nuts
7 PM 5 oz fish/chicken/beef/pork, med salad w/light dressing, .5 oz 2% cheese, 1 vit C
9 PM If I'm hungry I'll eat 1/2 low fat cottage cheese w/1 oz sunflower seeds

128 oz water per day
Supps: 1 multi, 2 vit C, 5g glut


03-14-2008 05:40 AM
Tuesday 031108 Back & Bi's/90-120 seconds rest b/t
Chin Ups 6 sets of 3
Behind Neck Lat Pull Down 10x100 8x120 8x140
Hammer Row 10x90 8x135 6x160
V Handle Row 10x140 8x160 6x180
DB Curl 10x35 8x40 6x45
Cable Curl 10x65 8x72.5 6x60

Wednesday 031208 Legs/90-120 seconds rest b/t
BB Squat 8x225 4x235 3x245 (all slightly below parallel)
Leg Press 8x540 6x630 3x720
Leg Ext 10x100 8x110 8x120
Seated Leg Curl Machine#1 10x105 10x120 10x135
Machine Calf Raises 10x155 8x175 8x195
Hypers 12 10 8

Thursday 031308 Shoulders & Traps/90-120 seconds b/t
Smith Machine MP 10x135 8x155 6x160
Hammer MP 10x55 8x70 6x80
DB Side Lateral 10x20 8x25 6x30
DB Front Lateral 10x20 8x30 6x35
Cable Upright Row 10x80 8x87.5 6x95

Friday 031408 Bi's & Tri's/90-120 seconds b/t
EZ Curl 8x95 6x105 5x110
Std Alt DB Curl 8x40 6x45 6x50
Fat EZ Cable Curl 8x80 6x85 5x87.5
Dips 8x25 6x45 4x70
Overhead DB Ext 8x90 6x100 4x105

226.6 lbs this morning. This time next week I expect to be around 224.


03-21-2008 12:48 PM
Carb Cycling Week #1

Carb Cycling Nutrition Plan
Workout Day Meal Plan (Mon, Tue, Thurs, Fri, Sat):
5 AM Workout
7 AM Post Workout - 8 oz skim milk, 1 scoop pro, ? tbsp glut
8 AM 8 oz skim milk, 1 scoop pro, ? tbsp glut
9 AM 5 oz lean protein, 1 serv oatmeal, 1 mutli, 1 vit C
12 AM 1 oz mixed nuts, or 2 tbsp PB
12:30 PM 5 oz lean protein, 100g broccoli, green beans, or Asian medley
12 AM 1 oz mixed nuts, or 2 tbsp PB
4 PM 5 oz lean protein, 100g broccoli, green beans, or Asian medley, 1 vit C
7 PM 5 oz lean protein, med salad w/light dressing, 50g broccoli, green beans, or Asian medley
9 PM 1/2 cup low fat CC, 1 oz sunflower seeds

Non-Workout Day Meal Plan (Wednesday and Sunday):
6 AM 1 whole egg plus 7 egg whites, ? oz 2% cheese, 3 pcs turkey bacon, 1 multi, 1 vit C
9 AM 5 oz lean protein, 100g broccoli, green beans, or Asian medley
12 AM 1 oz mixed nuts, or 2 tbsp PB
12:30 PM 5 oz lean protein, 100g broccoli, green beans, or Asian medley
12 AM 1 oz mixed nuts, or 2 tbsp PB
4 PM 5 oz lean protein, 100g broccoli, green beans, or Asian medley, 1 vit C
7 PM 5 oz lean protein, med salad w/light dressing, 50g broccoli, green beans, or Asian medley
9 PM 1/2 cup low fat CC, 1 oz sunflower seeds

Plan on carbing up every 13th and 14th day. 12 day depletion, 2 day reefed.

Monday 031708 Chest/Shoulders/Tri's 90-120 seconds rest b/t
Flat BB BP 8x185 6x205 4x225
Inc BB BP 8x155 6x165 4x185
Dec BB BP 8x185 6x205 4x225
Seat DB MP 8x50 6x55 6x60
Std Side DB Lateral 10x15 8x20 8x25
Dips 8xBW 8xBW 8xBW
Overhead DB Ext 8x90 6x95 4x100
20 min cardio, 200 calories burned

Tuesday 031808 Back/Traps/Bi's 90-120 seconds rest b/t
Chin Ups 3 3 3 3 3 3
Behind Neck Lat Pull down 8x140 6x160 4x180
Hammer 1 Arm Row 8x115 6x135 6x180
DB Shrug 8x80 6x90 4x100
Cable Upright Row 8x80 6x87.5 5x95
Str8 BB Curl 8x80 6x90 4x100
Stand Alt DB Curl 8x40 6x45 4x50
20 min cardio, 210 calories burned

Wednesday 031908 Day OFF!

Thursday 032008 Legs, lower back 90-120 seconds rest b/t
Leg Press 8x630 6x680 6x720 3x810
Hack Squats 8x180 6x270 6x320
Str8 Leg DL 8x135 6x155 6x185
Seated Leg Curl 8x135 6x150 6x165
Machine CR 8x155 8x175 8x195
Seated CR 8x90 8x115 8x135

Friday 032108 Chest/Shoulders/Tri's 90-120 seconds rest b/t
Flat BB BP 8x185 6x205 4x225
Dec BB BP 8x225 5x235 3x245
Inc DB BP 8x60 6x65 6x70
Seated DB MP 8x50 8x55 6x60
Rear Delt DB Kickback 8x20 8x25 8x30
Dips 8x25 8x35 5x45
EZ Cable Push Down 8x95 7x105 6x105
20 min cardio, 208 calories burned

Saturday 032208 Cardio/Abs 90-120 seconds rest b/t
Hang Knee Raises 12 12 12
Inc Crunches 12 12 12
Rev Crunch 12 12 12
40 min cardio

Sunday 032308 Day OFF!


03-24-2008 04:18 AM
Back and Bi's

Chins 4 3 3 3
Lat Pull Down Behind Neck 8x120 8x140 6x160
Hammer Row 8x135 8x160 6x180
V Cable Row 8x135 8x160 6x180
EZ Curl 8x75 8x85 6x95
Std Alt DB Curl 8x40 6x45 5x50
1 Arm Cable Curl 8x27.5 6x32.5 6x32.5

Note: Good pump in biceps/forearms.


03-25-2008 06:00 AM
Tuesday 032508

5:15 AM Workout 90-12- seconds b/t sets & exercises
Leg Press *10x360 10x360 6x450 3x540 1x630* 8x720 6x770 4x810
Hack Squat 8x180 6x270 4x360
Seated Leg Curl 8x120 8x150 8x180
Mach CR 8x175 8x195 8x215
Seated CR 8x90 8x135 8x160
Hypers 12x25 10x25

6:30 AM 5 oz skim milk, 1 scoop protein
8 AM 5 oz skim milk, 1 scoop protein
9 AM 3.5 oz pork, 2 serv grits, 1 multi, 1 vit C, 2 fish oil
12 PM 1 oz mixed nuts
12:30 PM 1 can low sodium tuna (light mayo, ralish, mustard), 100g broccoli, 2 fish oil
3:30 PM 1 oz sunflower seeds
4 PM 3.5 oz pork, 100g broccoli, 1 vit C, 2 fish oil
6 PM 33 min cardio, 325 calories burned
7-8 PM 4 oz lean beef, 1 med spinach salad w/light dressing

Supps: 1 multi, 2 vit C, 6 fish oil, 2 scoops protein
Water: 120 oz
* Warmup Sets


03-26-2008 05:49 PM
4:30 AM 400 mcg caffeine, 1 serv White Blood
5:15 AM Workout

Flat BB BP *10x95 10x95 135x6 185x3 205x1* 8x185 6x205 6x225
Dec BB BP 8x225 4x235
Inc DB BP 8x60 6x70 4x80
Dips 8xBW 8xBW 8xBW
EZ Push Down 8x95 8x95 8x95
1 Arm Cable Push Down 8x17.5 8x22.5 8x27.5

7 AM 16 oz skim milk, 1 scoop protein
9 AM 16 oz skim milk, 1 scoop protein, 1 multi, 1 vit C
10 AM 5 oz chicken breast, 2 serv grits, 2 fish oil
12 PM 1 pc high fiber bread w/2 tbsp PB
12:30 PM 5 oz chicken breast, 100g broccoli, 1 fish oil
3:30 PM 1 pc high fiber bread w/2 tbsp PB
4 PM 5 oz chicken breast, 1 vit C, 1 fish oil
8:30 PM 4 oz lean beef, 2 fish oil

Supps: 1 multi, 2 vit C, 6 fish oil, 2 scoops protein
Water: 120 oz
* Warmup Sets
Notes: Experiencing some lower back pumps, time on deck is 10 AM. Lower back pumps have gone away


03-27-2008 08:46 AM
High Carb Day

4:15 AM Weighed in at 227.5 lbs
4:30 AM 1 serv White Blood
5:15 AM Workout

Seated DB MP *10x20 10x20 6x30 3x35 1x40* 8x55 8x60 6x70
Hammer MP 8x70 6x80 4x90
Standing DB Side Lateral 8x20 8x25 8x30
DB Shrugs 8x80 8x90 8x100
Cable Upright Row 8x80 8x87.5 6x95

7 AM 10 oz skim milk, 1 scoop protein
8 AM 10 oz skim milk, 1 scoop protein, 1 multi, 1 vit C
9 AM 5 oz chicken breast, 1 tbsp spaghetti sauce, 1 Mott's applesauce, 9 Triscuits, 2 fish oil
12:30 PM 5 oz chicken breast, 1 Mott's applesauce, 9 Triscuits, 1 fish oil
4 PM 5 oz chicken breast, 100g green beans, 1 vit C, 1 fish oil
7 PM 4 oz pork, 12 Triscuits, 1 vit C, 2 fish oil
8:30 PM Fiber One Bar

Supps: 1 multi, 2 vit C, 6 fish oil, 2 scoops protein
Water: 124 oz
* Warmup Sets
Notes: Weight/reps seem to be improving on a weekly basis! Definitely pumped about that one


03-28-2008 03:13 PM
4:45 AM 1 serv White Blood
5:30 AM Workout

Chin Ups 5 5 5
Behind Neck Lat WIDE Lat Pull Down 8x120 8x140 6x160
Hammer Row (Close) 8x115 8x125
V Handle Cable Row 8x160 8x180
EZ Curl 8x80 8x90 6x100
Standing Alt Cross Body DB Hammer Curl 8x45 8x50 6x55

6:30 AM 5 oz skim milk, 1 scoop protein
7:30 AM 5 oz skim milk, 1 scoop protein, 1 multi, 1 vit C
9 AM 5 oz pork, 100g green beans, 9 Triscuits, 2 fish oil
12:15 PM 5 oz pork, 100g green beans, 1 fish oil
3 PM 1 can 98% fat free chicken chuncks, 1 JIF-To-Go PB, 1 fish oil
6 PM 4 oz lean beef, 1/2 oz 2% cheese, 1 tbsp salsa, 1 vit C, 2 fish oil
9 PM 4 oz lean beef, 1/2 oz 2% cheese, 1 tbsp salsa
Midnight 4 oz lean beef, 1/2 oz 2% cheese, 1 tbsp salsa

Supps: 1 multi, 2 vit C, 6 fish oil, 2 scoops protein
Water: 128 oz
* Warmup Sets
Notes: Finally was able to get 3 decent sets of chin's in this morning.


03-29-2008 03:04 PM
No Training!
10 AM 4 oz lean beef, 1/2 oz 2% cheese, 1 mutli, 1 vit C, 2 fish oil
1 PM 10 oz skim milk, 1 scoop protein
4 PM 10 oz skim milk, 1 scoop protein
6:15 PM 1 can low sodium tuna, 1, vit C, 2 fish oil
10 PM Outback - 5 oz sirloin steak, 1 serv grilled veggies, house salad w/honey mustard dressing, 2 fish oil

Supps: 1 multi, 2 vit C, 6 fish oil
Water: 64 oz
Notes: Received the supps I ordered from CL. Not sure if I'll start them on Monday or if I'll hold off. I'm leaning towards the latter of the two. Due to the fact that my work set weights have been improving/I've been leaning up on my own. I think it would be wise to wait until I need an extra boost. Say when I'm worn out from the gym, or I've hit a plateau.

[teufelhundenjwa]

03-31-2008 05:15 AM
Sunday 033008

No Training!
10:30 AM 5 oz sirloin, 1 serv grilled veggies, 1 multi, 1 vit C, 2 fish oil
1:30 PM 10 oz skim milk, 1 scoop protein, 2 fish oil
5 PM 10 oz skim milk, 1 scoop protein
8 PM The GF was in charge of dinner tonight...large salad from TGI Friday's with 4 oz grilled chicken, regular fat honey mustard, 1/2 serv Bang Bang Shrimp from Bonefish (most favorite place to eat, 1 vit C, 2 fish oil
9 PM 1 PB Girl Scout Cookie

Supps: 1 multi, 2 vit C, 6 fish oil
64 oz water
Note: I was good this week/weekend. The only meal I would consider a cheat, and a small one at that, would be my 8 PM meal tonight. Little too much fat from the salad I'm sure of it. As well as sodium. The carbs form the breaded Bang Bang didn't help either, but man was it worth it


03-31-2008 07:36 AM
High Carb Day 2 - Starting CL Stack - Red Acid Gen2/PW/WF

4:15 AM 227.8 lbs this morning (no bowel movement prior, just a whiz quiz), 1 serv White Blood
4:30 AM 2 serv Purple Wraath mixed with 32 oz water (sipped from now thru workout)
4:45 AM 1 serv Red Acid Gen2
5:15 AM Workout

Leg Press (3 min rest b/t work sets) *10x270 10x270 6x360 3x450 1x540* 6x720 6x720 6x720
Hack Squat (3 min rest between sets) 6x230 6x360 4x360
Lying Leg Curl (2 min b/t sets) 8x95 8x105 8x120
Machine CR (2 min b/t sets) 8x175 8x175 8x175
Seated CR (2 min b/t sets) 8x90 8x90 8x90

7 AM 5 oz skim milk, 1 scoop protein
8 AM 5 oz skim milk, 1 scoop protein, 1 serv cinnamon applesauce, 1 vit C
9:30 AM 5 oz chicken breast, 1 serv oatmeal, 1 multi, 2 fish oil
12 PM 1 serv Red Acid Gen2
12:30 PM 5 oz chicken breast, 2 serv Triscuit's, 1 cinnamon applesauce, 2 fish oil
4:15 PM 5 oz chicken breast, 1.5 serv Triscuit's, 1 vit C, 2 fish oil
5:15 PM 60 minutes cardio, 661 calories burned
7:30 PM 4 oz chicken breast, 1 tortilla,

Supps: 1 serv WB, 2 serv PW, 2 serv Gen2, 1 multi, 2 vit C, 6 fish oil
Water: 198.3 oz
Notes: Wasn't too happy with the Leg Press numbers this morning. Weider Principle "Instinctive Training" told
me to go a little lighter today, as I wasn't feeling the grove. Then again, I didn't sleep too well last night.
The GF has been on vacation with the family for the past 10 days. She returned this weekend, which I'm very stoked
about But I do have to get use to her being in the bed again, as I'm a very light sleeper:/ Secondly I drank half
of what I usually do in a day. I'm sure this dehydration played a role in this mornings workout. Didn't take any
caffeine this morning either. Another reason the workout may have suffered could in part be due to depletion, not of
the carbs if you know what I'm saying...


04-01-2008 01:29 PM
Added Green Mag to stack

4:30 AM 1 serv PW/WF/GM/Red Gen2, 16.9 oz water
5:45 AM Later than I entended. Gym didn't open on time. Had to drive across town to another location:/ Workout

Sipped on 1 serv PW/WF/GG in 32 oz water
Flat BB Bp (3 min rest b/t) *10x95 10x95 6x135 3x185 1x205* 6x225 6x235 3x245
Inc DB BP (3 min rest b/t) 6x80 6x90 3x100
Hammer BP Inc (3 min rest b/t) 6x90 6x100 6x100
Dips (2 min rest b/t) 8xBW 8xBW 8xBW
1 Arm Cable Push Down (2 min rest b/t) 8x20 8x25 6x30
Right Arm Only Overhead DB Ext (90 sec rest b/t) 8x20 6x25
Finished 32 oz water

7 AM 10 oz skim milk, 2 scoop protein
9 AM 4 oz chicken breast, 1.5 oz fry WW pasta, 75g broccoli, finished 32 oz water, 1 multi, 1 vitc C, 2 fish oil
10 AM Finished 16.9 oz water
11 AM Starting to get hungry.
11:15 AM 16.9 oz water
12 PM 1 serv Red Acid Gen2
12:30 PM 4 oz chicken breast, 1.5 oz fry WW pasta, 75g broccoli, 1/2 oz almonds, 2 fish oil
2 PM 1/2 oz almonds, finished 16.9 oz water
4:25 PM 5 oz chicken breast, Fiber1 bar, 1 vit C, 2 fish oil, finished 16.9 oz water
7:30 PM 1 whole egg plus 4 egg whites, 1 pc WW toast. 1/4 cup cheddar cheese

Supps: 1 serv WB, 2 serv PW, 2 serv Gen2, 1 multi, 2 vit C, 6 fish oil
Water: 160 oz
Notes: Great workout! I was happy with the progress on flat BP and inc DB BP. Must admit that I experienced
PW "tingle" today. Did't notice it yesterday, but the gym opening late gave it longer to react with me I guess.
It took about 60 mins I was tingling in my face, hands, and feet. After this morning I've also decided to take
the GM post-workout. Seems as if the Red Acid is helping to curb my appitite. I get to eat in half an hout (9 AM)
and I'm usualy startving by this time. Not today. Due to it causing the urge to shite myself whilst in the middle
of a set. Never a good thing:/ All in all a great way to start Tuesday off.


04-02-2008 12:50 PM
4:15 AM 1 serv PW
4:30 AM 1 serv WF
4:45 AM 1 serv RA Gen2, finished 16.9 oz water
5:15 Workout, sipped on 1 serv PW/WF/GG w/32 oz water for duration

Chins (2 min b/t) 5 5 5 5 5
Wide Chins (2 min b/t) 3
1 Arm DB Row (2 min b/t) 6x80 6x85 6x90
1 Arm Hammer Row (2 min b/t) 6x135 6x160 6x180
V Handle Row (2 min b/t) 6x180 6x200 5x220
EZ BB Curl (2 min b/t) 8x75 8x95 6x105
Stand Alt DB Curl (2 min b/t) 8x40 6x45 (3 min b/t here) 6x50
Right Arm Only DB Hammer Curl (2 min b/t) 8x40 6x45

6:30 AM 1 serv GM, finished 32 oz water
7:30 AM 10 oz skim milk, 2 scoop protein
9 AM 5 oz chicken breast, 140g white rice, 1 tbsp buffalo sauce, 1 multi, 1 vit C, 2 fish oil
9:30 AM Finished 16.9 oz water
11:30 PM Finished 16.9 oz water
12 PM 1 serv RA Gen2
12:30 PM 5 oz pork, 140g white rice, 75g mixed veggies, 2 fish oil
1:30 PM 1/2 oz almonds
1:45 PM Finished 16.9 oz water
3:30 PM 1/2 oz almonds, finished 16.9 oz water
3:45 PM 5 oz chicken, 1 tbsp sauce, 140g white rice, 1 vit C, 2 fish oil
4:30 PM 60 min cardio, 615 calories burned
7:30 PM 4 oz lean beef w/taco seasoning, 1 tortilla, 2 tbsp salsa


Supps: 1, multi, 2 vit C, 6 fish oil, 2 serv PW/WF/RA, 1 serv GM/GG
Water: 165 oz
Notes: Can definitely feel the PW starting about 20 mins after I take it. Mainly in my face, neck, and hands.
5 sets of 5 on the chins made me feel pretty good this morning. Next week I'll prolly play around with the rep
scheme a little. Would like to do 3 sets of 8 reps, but that isn't going to happen next week. Took the GM
post-workout. Going to allow myself more carbs thru the day. Still going to cycle them, keeping around150-175g
per day. Every fourth day I'll still have the high carb/low fat day. Reaching carb levels aroundv300g. I've
decided that 128-160 oz water is about the maximum level of hydration I can handle.


04-03-2008 01:11 PM
4:30 AM 1 serv PW
4:45 AM 1 serv WF
4:45 AM 1 serv RA Gen2, finished 8 oz water
5:15 Workout, sipped on 1 serv PW/WF/GG w/32 oz water for duration

Seated DB MP (2 min b/t) *10x20 10x30 6x40 3x50 1x60* 6x70 6x75 (3 min b/t) 4x80
Hammer MP (2 min b/t) 6x70 6x80 6x90
Stand 1 Arm DB Side Lateral (2 min b/t) 10x20 8x25 6x30
DB Shrug (2 min b/t) 10x80 8x85 6x90
Cable Upright Row (2 min b/t) 10x80 8x87.5 6x95

7:15 AM 1 serv GM, finished 32 oz water
7:30 AM 8 oz skim milk, 2 scoop protein
9 AM 5 oz pork, 75g white rice, 1 multi, 1 vit C, 2 fish oil
10 AM Finished 16.9 oz water
12 PM 1 serv RA Gen2
12:30 PM 5 oz pork, 75g white rice, 2 fish oil
1:35 PM 1/2 oz almonds
3 PM 1/2 oz almonds
3:50 PM Finished 16.9 oz water
4 PM 4 oz lean beef, 75g white rice, 2 fish oil
4:30 PM Finished 16.9 oz
7:30 PM Large salad, 1 can low sodium tuna, light dressing

Supps: 1 multi, 2 vit C, 6 fish oil, 2 serv PW/WF/RA, 1 serv GM/GG
Water: 128 oz
Notes: Woke up this morning with a migraine:/ Not the best way to start the day. Took some Excedrin Migraine at
around 4:15 AM. Despite the headache, I was able to get a PB on the DB MP. Up until now 70 lbs have been my last
work set poundage. I worked out with 80 lbs today, only 4 reps, but 80 lbs none the less. Next week I should be
able to rep it out for 6. Dream big right.


04-04-2008 01:20 PM
4:30 AM 1 serv PW
4:45 1 serv WF
4:45 1 serv RA Gen2, finished 8 oz water
5:15 Workout, sipped on 1 serv PW/WF/GG w/32 oz water for duration

EZ BB Curl (2 min b/t) *12x45 12x45* 10x65 8x75 8x85
Weighted Dips (2 min b/t) 10xBW 8x45 6x70
Std Alt DB Curl (2 min b/t) 10x35 8x40 6x45
Overhead DB Ext (2 min b/t) 10x80 8x90 6x100
1Arm Cable Curl(2 min b/t) 10x20 8x25 8x30
ss/w
1Arm Cable PD (2 min b/t) 10x20 8x25 8x30

6:30 AM 1 serv GM, finished 32 oz water
7 10 oz skim milk, 2 scoop protein
8:41 Finished 16.9 oz water
9 4 oz chicken breast, 75g white rice, 1 multi, 1 vit C, 2 fish oil
10:30 Finished 16.9 oz water
12 PM 1 serv RA Gen2
12:15 Finished 16.9 oz water
12:30 4 oz chicken breast, 75g white rice, 2 fish oil
2:30 1 oz almonds, finished 16.9 oz water
4 4 oz chicken breast, 75g white rice, 1 vit C, 2 fish oil
4:20 Finished 16.9 oz water
5:15 60 min cardio, 790 calories burned
7 Finished 16.9 oz water
9 5 oz chicken breast, 2 pcs WW bread, finished 16.9 oz water

Supps: 1 multi, 2 vit C, 6 fish oil, 2 scoops protein, 2 serv PW/WF/RA, 1 serv GM/GG
Water: 158.3 oz water
Notes: Going to give the 12,10,8 rep scheme another go round.


4:30 AM 1 serv PW
4:45 1 serv WF/RA, finished 8 oz water
5:15 Workout Chest/Tri's

Flat BB BP 12x185 10x205 4+2x215
Inc DB BP 12x50 10x55 8x60
Hammer Inc BP 12x45 10x55 8x65
Pec Dec 12x150 10x165 8x170
Dips 12xBW 10xBW 8xBW
Overhead DB Ext 12x80 10x85 8x90
Fat EZ Push D 12x65 10x72.5 8x80
1 Arm Cable-Push D (R arm) 12x20 10x25

6:30 Finished 32 oz water w/ 1 serv PW/WF/GG/GM
7 8 oz skim milk, 2 scoops protein
9 5 oz chicken, 75g white rice, 1 multi, 1 vit C, 2 fish oil
9:30 Finished 16.9 oz water
11:15 Finished 16.9 oz water
11:30 2 RA
12 PM 5 oz chicken breast, 75g white rice, 75g green beans, 2 fish oil
2:15 Finished 16.9 oz water
3:30 5 oz chicken breast, 75g white rice, 75g broccoli, 1 vit C, 2 fish oil
3:45 Finished 16.9 oz water w/South Beach Diet Tide-Me-Over additive
5:15 60 min cardio, 750 calories burned
7:30 4 oz lean beef, 1 tortilla,
8:30 Finished 32 oz water
8:45 3 chamomile tea bags steeped in 8 oz hot water

Supps: 1 multi, 2 vit C, 2 fish oil, 2 serv PW/WF/RA, 1 serv GM/GG/
water: 147.6 oz
Notes:

[teufelhundenjwa]

04-08-2008 01:29 PM
4:30 AM 1 serv PW
4:45 1 serv WF/RA, finished 8 oz water
5:15 Workout Legs

Leg Press 12x450 10x540 8x590
Hack Squat 12x180 10x230 8x270
Leg Ext 12x105 10x120 8x135
Seated Leg Curl 12x150 10x165 8x180
BW Standing 1 Leg CR 12 10 10
Seated CR 12x45 12x50 ss w/12x25 12x50 ss w/12x25

7 AM Finished 32 oz water w/ 1 serv PW/WF/GG/GM
7:30 10 oz skim milk, 1 scoop protein
9 5 oz chicken, 75g brown rice, 1 multi, 75g yellow corn, 1 vit C, 2 fish oil
9:15 Finished 16.9 oz water
11 Finished 16.9 oz water
12 PM 1 serv RA
12:30 4 oz extra lean Natural beef, 75g rice, 85g broccoli, 2 fish oil
12:38 Finished 16.9 oz water
3:30 5 oz chicken, 85g broccoli, 1 vit C, 2 fish oil
3:45 Finished 16.9 oz water
5:30 30 min cardio, 400 calories
6:30 Finished 16.9 oz water
7:30 4 oz extra lean beef, 1 tortilla

Notes: Not liking the lower numbers I'm working out with:/ This decrease is obviously due to the increased reps, so I guess this is a necessary evil.


04-09-2008 01:14 PM
4:30 AM 1 serv PW
4:45 1 serv WF/RA, finished 8 oz water
5:15 Workout

Chins 8 6 4
Wide Front Late Pull Down 12x100 10x110 8x120
1 Arm Hammer Row 12x115 10x135 8x160
V Handle Row 12x120 10x140 8x160
Pullups 3 3 3
Stand Alt DB Curl 12x30 10x35 8x40
Concentration Curls 8x25 8x25 8x25

6:45 Finished 2 serv PW, 1 serv WF/GG/GM, all with 32 oz water
7:30 8 oz 1% milk, 1 scoop protein
9 4 oz lean beef, 75g brown rice, 1 multi, 1 vit C, 2 fish oil
9:10 Finished 16.9 oz water
10:45 Finished 16.9 oz water
11:30 1 serv RA
12 PM 4 oz lean beef, 75g brown rice, 2 fish oil
1:30 Finished 16.9 oz water
3 8 oz 1% milk, 1 scoop protein, 1 vit C, 2 fish oil
4:30 Finished 16.9 oz water
6:30 1 oz 2% cheese
7 1 serv Sun Chips, finished 8 oz water
8 4 oz pork, 8 oz water

Supps: 1 multi, 2 vit C, 6 fish oil, 3 PW, 2 WF/RA, 1 GG/GM
Water: 128 oz
Notes: Very happy with the Chins.


04-10-2008 01:27 PM
4:30 AM 1 serv PW
4:45 1 serv WF/RA, finished 16.9 oz water
5:15 Workout

Seated DB MP 12x50 10x55 8x60
Hammer MP 12x55 10x65 8x70
Stand DB Side Lateral 12x20 10x25 8x30
Stand DB Front Lateral 12x20 10x25 8x30
Seated DB Shrug 12x50 10x60 8x70
Cable Upright Row 12x65 10x72.5 8x80

6 1 serv GM, finished 8 oz water
7 Finished 2 serv PW, 1 serv WF/GG, all with 32 oz water
7:30 10 oz skim milk, 2 scoops protein
9 4 oz pork, 75g brown rice, 1 multi, 1 vit C, 2 fish oil
9:15 Finished 16.9 oz water
11:30 1 serv RA, finished 16.9 oz water
12 PM 1 WW low carb tortilla, 1.5 oz lean beef, .5 oz chicken, 1/2 oz 2% cheese, 1/2 oz almonds, 2 fish oil
2 Finished 16.9 oz water
3 1 WW low carb tortilla, 2 oz lean beef, 1/2 oz 2% cheese, 1/2 oz almonds
4:05 Finished 16.9 oz water (124.5 oz water thus far)
7 1 whole egg, 3 egg whites, 4 sausage links, 2 pcs WW plus flax bread, 12 oz water
9 1 vit C, 2 fish oil, 8 oz water

Supps: 1 multi, 2 vit C, 6 fish oil, 3 serv PW, 2 serv WF/RA, 1 serv GM/GG
Water: 144.5 oz
Notes: The low carb tortilla's were a really nice change up in my diet. I may have to incorporate these more often.


04-11-2008 01:35 PM
4:30 AM 1 serv PW
4:45 1 serv WF/RA, finished 16.9 oz water
5:15 Workout

Pull Ups 6 6 6
Dips 12x25 10x35 8x45
Alt Stand DB Curl 12x35 10x40 8x45
Overhead DB Press 12x80 10x85 10x90
Machine Preacher Curl 12x70 8x75
EZ Push Down 12x87.5 10x95
1 Arm Cable Curl 12x20 10x25
1 Arm Push Down 12x20 10x30

7 Finished 2 serv PW, 1 serv WF/GG/GM with 32 oz water
8 10 oz skim milk, 2 scoops protein
9 Finished 16.9 oz water
10:35 Finished 16.9 oz water
11 Starkist-To-Go pack, 1 vit C, 2 fish oil
2:55 PM Finished 16.9 oz water
3 Starkist-To-Go pack, 1 vit C, 2 fish oil, 1 serv RA
4:30 Finished 16.9 oz water (116.5 oz thus far today)
7:15 Bone Fish Grill (absolute favorite) Cheat Meal, 2 fish oil


04-14-2008 01:08 PM
227 lbs - start low carbin it:/

4:30 AM-1 serv grits
4:40 AM-1 serv RA
4:45 AM-1 serv WF/PW, finished 16.9 oz water
5:20 AM-Workout

Leg Press 12x450 10x540 8x630
Hack Squat 12x180 10x270 8x320
Str8 Leg DL 12x135 10x155 8x165
Leg Ext 12x120 10x135 8x150
Seated Leg Curl 12x150 10x165 8x180
1 leg CR on Leg Press 12x90 10x110 8x140
1 leg CR on Seated CR 12x45 12x45 12x45
1 leg BW CR 12xBW 12xBW 12xBW

7 AM-Finished 2 serv PW, 1 serv WF/GG, 32 oz water
7:30 AM-1 serv GM, finished 8 oz water
8 AM-8 oz skim milk, 1 scoop protein
9 AM-4 oz chicken, 1 serv Triscuits, 1 multi, 2 fish oil
10:10 AM-Finished 16.9 oz water
11:30 AM-1 serv RA
11:54 AM-Finished 16.9 oz 2 (90.7 oz thus far today)
12 PM-4 oz 93/7 beef, 85g green beans, 1 oz 2% cheese, 6 oz grape fruit juice, 2 fish oil
3:30 PM-4 oz chicken, 85g green beans, 1/2 oz almonds, 2 fish oil
4:30 PM-Finished 16.9 oz water
7 PM-5 oz pork, 1/2 oz almonds
8:30 PM-1 scoop protein in 4 oz water

Supps: 1 multi, 6 fish oil, 3 serv PW, 2 serv WF/RA, 1 serv GM/GG
Water: 128.5 oz
Notes: Felt like shiznit this morning. Not ill just extremely tired.


04-15-2008 01:03 PM
4:30 AM-1/2 granola bar
4:40 AM-1 serv RA
4:45 AM-1 serv WF/PW, finished 16.9 oz water
5:20 AM-Workout

Flat BB BP 6x225 6x230 6x225
Inc DB BP 6x85 6x90 6x85
Hammer Inc BP 6x90 6x90 6x95
Pec Dec 6x150 6x165 6x180
Dips 6x45 6x45 6x45
EZ Push Down 6x95 6x105 6x115
1 Hand Push Down (Plus 2 reps Right arm) 6x25 6x30 6x35

7 AM-Finished 2 serv PW, 1 serv WF, 32 oz water
7:30 AM-1 serv GM, 8 oz water (56.9 oz total water intake thus far)
8 AM-8 oz skim milk, 2 scoops protein
9:30 AM-4 oz chicken, 1 serb trisuits, 1 multi, 2 fish oil
10:15 AM-Finished 16.9 oz water (73.8 oz water thus far)
11:30 AM-1 serv RA
12 PM-4 oz lean beef, 85g green beans, 1 oz 2% cheese, 1 tsp flax butter, 2 fish oil
12:40 PM-Finished 16.9 oz water (90.7 oz water today)
2:15 PM-Finished 16.9 oz water (107.6 oz water today)
3:45 PM-4 oz chicken, 85g green beans, 1 tsp flax butter, 1/2 oz almonds, 2 fish oil
7 PM-7 oz beef, 100g mixed grilled veggies, 1 house salad w/honey mustard, finished 16.9 oz water
9 PM-Finished 16.9 oz water

Supps: 1 multi, 6 fish oil, 2 serv PW/WF/RA, 1 serv GM/GG
Water: 141.4 oz
Notes: Not too thrilled about the minute loss of strength. It's only been a couple of weeks since I lifted the 3 sets of 6 method. But I can tell that my strength has decreased ever so slightly.


04-16-2008 01:32 PM
4:30 AM-1/2 granola bar
4:40 AM-1 serv RA
4:45 AM-1 serv WF/PW, finished 16.9 oz water
5:15 AM-Workout

Wide Grip Pull Ups 6xBW 6xBW 6xBW
Wide Grip Pull Down Behind Neck (Double Pulley Machine) 6x70 6x70 6x80
1 arm Hammer Row 6x180 6x180 6x180
Hammer Lat Pull Down 6x135 6x135 6x135
Chins 4xBW 3xBW 3xBW
Stand Alt DB Curl 6x50 6x55 6x55
DB Concentration Curl 6x35 6x40 6x40

7 AM-Finished 1 serv WF/PW/GG, 32 oz water
7:30 AM-1 serv GM, 8 oz water
8 AM-8 oz skim milk, 2 scoops protein
9:30 AM-3 oz tuna w/mayo & relish, 1.5 serv WW Triscuits, 1 multi, 2 fish oil
9:45 AM-Finished 16.9 oz water (73.8 oz total)
11:30 AM-1 serv RA, finished 16.9 oz water (90.7 oz total)
12 PM-3 oz tuna w/mayo & relish, 1 serv WW Triscuits, 6 oz grape fruit juice, 2 fish oil
1:15 PM-Finished 16.9 oz water (107.6 oz total)
4 PM-3 oz tuna w/mayo & relish, 1 serv Triscuits, 2 fish oil
4:15 PM-Finished 16.9 oz water (124.5 oz total)
8 PM-CHEAT MEAL #1...9 boneless chicken wings, 2 serv tortilla chips w/salsa, 23 oz Mich Ultra
9 PM-Finished 8 oz water

Supps: 1 multi, 6 fish oil, 2 serv PW/WF/RA, 1 serv GM/GG
Water: 132.5 oz
Notes:


04-17-2008 01:26 PM
Even after my first cheat meal of the week (BW3's), my weight this morning was 224.6 lbs
4:30 AM-1 serv RA
4:45 AM-1 serv WF/PW, finished 16.9 oz water
5:20 AM-Workout

Seated DB MP 6x70 6x75 4x80
Hammer MP 6x70 6x90 6x100
Stand 1 Arm DB Side Lateral 6x35 6x35 6x35
Front Cable Rope Lateral 6x37.5 6x42.5 6x47.5
DB Shrug 6x80 6x95 6x100
Seated High Trap Row 6x65 6x72.5 6x80
Cable Upright Row 6x95 6x95 6x95

6:45 AM-Finished 32 oz water with 2 serv PW, 1 serv WF/GG
7:30 AM-Finished 8 oz water, 1 serv GM
8 AM-8 oz skim milk, 2 scoops protein
9:30 AM-5 oz pork, 2 serv WW Triscuits, 1 multi, 2 fish oil
9:40 AM-Finished 16.9 oz
11:45 AM-Finished 16.9 oz water (90.7 oz total)
12 PM-1 serv RA
12:30 PM-7 boneless chicken wings form BW3's, 2 fish oil
12:37 PM-Finished 16.9 oz water (107.6 oz total)
3:40 PM-Finished 8 oz water (115.6 oz total)
4 PM-8 oz skim milk, 2 scoops protein, 2 fish oil
7 PM-1 cup homemade chili, 1 lean pocket, finished 16.9 oz water
9:40 PM-Finished 16.9 oz water
9:50 PM-100 caloried snack pack x 2

Supps: 1 multi, 6 fish oil, 3 serv PW, 2 serv RA/WF, 1 serv GM/GG
Water: 149.4 oz
Notes: My entire body is beat. Sore like nobodies business. Bi's are sore, which hasn't happened in sometime.


04-18-2008 01:09 PM
4:30 AM-1 serv RA
4:40 AM-1 serv PW
4:45 AM-1 serv WF, finished 16.9 oz water
5:15 AM Workout

Chins 6 6 6
Dips 6x45 6x45 6x45
Stand Alt DB Curl 6x50 6x55 6x55
Seated Overhead DB Ext 6x100 6x100 6x100
1 Arm Cable Curl 6x42.5 6x42.5 6x42.5
Plus 6 reps @ 42.5 right arm only
1 arm Tri Pushdown 6x42.5 6x42.5 6x42.5
Plus 6 reps @ 42.5 right arm only

6:30 AM-1 serv GM, finished 8 oz water
6:45 AM-Finished 32 oz water, 2 serv PW, 1 serv WF/GG
7:15 AM-1 Myoplex Original shake
9 AM-4.5 oz pork, 100g brown rice, 1 tbsp sauce, 1 multi, 2 fish oil
9:55 AM-Finished 16.9 oz water (73.8 oz total)
10:30 AM-1 oz almonds
11:35 AM-Finished 16.9 oz water (90.7 oz total), 1 serv RA
12:15 PM-4.5 oz pork, 1/2 oz almonds, 2 fish oil
3:30 PM-1 Myoplex Original shake, 2 fish oil


04-21-2008 01:28 PM
Weight=230 lbs

4 AM-20mcg C
4:30 AM-1 serv PW
4:45 AM-1 serv WF, finished 16.9 oz water
5:30 AM-Workout

Flat BB BP 6x225 6x235 6x235
Inc DB BP 6x90 6x90 6x90
Hammer Inc BP 6x90 6x90 6x100
Hammer Wide BP 6x115 6x115 6x115
Pec Dec 6x170 6x170 6x170
25 min LISS cardio

7:15 AM-Finished 1 serv PW/WF/GM/GG with 32 oz water
7:30 AM-8 oz skim milk, 1 scoop protein, 1 serv oatmeal
8:40 AM-Finished 16.9 oz water (65.8 oz water)
9:30 AM-1 Myoplex Original RTD, 1 banana, 1 multi, 2 fish oil
9:55 AM-Finished 16.9 oz water (82.7 oz water)
12 PM-4.5 oz pork, 85g broccoli, 1 oz almonds, 2 fish oil
12:45 PM-Finished 16.9 oz water (99.6 oz water)
2 PM-4.5 oz chicken, 85g brocolli, 1/2 oz almonds
4:15 PM-8 oz skim milk, 1 scoop protein, 2 fish oil
4:25 PM-Finished 16.9 oz water (116.5 os water)
4:30 PM-1/2 oz almonds
7:20 PM-4 oz lean beef, 85g green beans, 1/2 oz 2% cheese
8 PM-Finished 16 oz water (132.5 oz water)
8:45 PM-3 Chamomile tea bags steeped in 8 oz water (140.5 oz water)
9 PM-Finished 8 oz water (148.5 oz water)

Supps: 1 multi, 6 fish oil, 20mcg C
Water: 148.5 oz
Notes: Quit taking RA Gen 2. Last dose was on 041808


04-22-2008 01:43 PM
Weight=224.8 lbs


4:15 AM-40mcg C (Day 2)
4:30 1 serv PW, 8 oz water
5:15 AM-Workout

Pull Ups 6 6 6
Lat Pull Down Behind Head 6x140 6x160 6x180
Hammer Row 6x135 6x160 6x180
Hammer Lat Pull Down 6x135 6x135 6x135
Cable V Row 6x180 6x200 6x220
DB Shrug 6x100 6x100 6x100
BB Upright Row 6x95 6x95 6x95
25 min LISS Cardio

6:30 AM-Finished 33.8 oz water, 1 serv PW/GG
7 AM-Finished 16.9 oz water (58.7 oz total), 1 serv GM
7:30 AM-1 Myoplex Original RTD
9 AM-4 oz lean beef, 1/2 oz almonds, 1 multi, 2 fish oil
9:10 AM-Finished 16.9 oz water (75.6 oz total)
10:30 AM-1/2 oz almonds
11:10 AM-Finished 16.9 oz water (92.5 oz total)
12:15 PM-4 oz lean beef, 85g green beans, 1/2 oz almonds, 2 fish oil
12:45 PM-Finished 16.9 oz water (109.4 oz total)
1:40 PM-Finished 16.9 oz water (126.3 oz total)
3 PM-4 oz lean beef, 85g green beans, 1/2 oz almonds, 2 fish oil
3:20 PM-Finished 16.9 oz water (143.2 oz total)
6:30 PM-Finished 16.9 oz water (160.1 oz total)
7:45 PM-4 oz chicken, 1 low carb tortilla
8 PM-Finished 16.9 oz water (177 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 177 oz
Notes: Slept like absolute SHITE last night:/ Tossed and turned,
woke up sweating a couple of times. Have had a headache since
waking up this morning. Not a migraine, just an ever so slight
pain.


04-23-2008 01:27 PM
Weight=222.0 lbs


4:15 AM-60mcg C (Day 3)
4:30 1 serv PW, 16.9 oz water
5:30 AM-Workout

Cybex Plate Loaded Squat Press 6x630 6x630 6x630
Hack Squat 6x180 6x270
Leg Ext 6x150 6x170 6x190
Lying Leg Curl 6x130 6x150 6x150
Cybex Donkey Calf Raise 8x90 8x90 8x90

7 AM-Finished 32 oz water (48.9 oz total), 1 serv PW/GG/GM
8 AM-16 oz skim milk, 1 scoop protein
9:30 AM-4.5 oz chicken breast, 1 oz almonds, 1 multi, 2 fish oil
9:45 AM-Finished 16.9 oz water (65.8 oz total)
10:45 AM-Finished 16.9 oz water (82.7 oz total)
10:47 AM-2 Excedrin Migraine:/
11:55 AM-Finished 16.9 oz water (99.6 oz total)
12:30 PM-4.5 oz chicken, 1 oz almonds, fresh broccoli, 2 fish oil
12:45 PM-Finished 16.9 oz water (116.5 oz total)
3:30 PM-4.5 oz chicken, 1 oz almonds, 2 fish oil
3:35 PM-Finished 16.9 oz water (133.4 oz total)
6:30 PM-1 cup beef chili, Finished 16.9 oz water (150.3 oz total)
8:30 PM-2 oz chicken, 2 oz shrimp, Finished 16.9 oz water (167.2 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 167.2 oz
Notes: Decent day. Workout wasn't the best, but then again I'm cutting. As long as I maintain my strength I'll be happy.


04-24-2008 10:59 AM
Weight=221.6 lbs

4:15 AM-80mcg C (Day 4)
4:40 AM-1 serv PW, 16.9 oz water
5:30 AM-Workout

Seated DB MP 6x70 6x75 6x80
Hammer MP 6x90 6x100 6x100
DB Side Lateral 6x15 6x20 6x25
DB Front Lateral 6x15 6x20 6x25
Seated Low Cable Trap Row 6x80 6x95 6x95

7 AM-Finished 32 oz water (48.9 oz total), 1 serv PW/GG/GM
7:30 AM-16 oz skim milk, 1 scoop protein
9:30 AM-1 pouch tuna, 1 oz almonds, 1 multi, 2 fish oil
9:45 AM-Finished 16.9 oz water (65.8 oz total)
11:10 AM-Finished 16.9 oz water (82.7 oz total)
12:20 PM-Finished 16.9 oz water (99.6 oz total)
12:30 PM-1 pouch tuna, 1 oz almonds, 2 fish oil
2 PM-Finished 16.9 oz water (116.5 oz total)
3:30 PM-2 oz pork, 2 oz 2% cheese
4 PM-Finished 8 oz water (124.5 oz total), 2 fish oil
7 PM-1 baked chicken breast, 150g green beans
9 PM-Finished 33.8 oz water (158.3 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 158.3 oz
Notes:


04-25-2008 12:31 PM
Weight=221.0 lbs (post B movement)

4:20 AM-100mcg C (Day 5)
4:45 AM-1 serv PW, 16.9 oz water
5:15 AM-Workout

Chins 10 8 6
Stand Alt DB Curl 6x50 6x50 6x55
Stand Alt Hammer DB Curl 6x55 6x50 6x50
Dips 10 8 6
1 Arm Cable Pushdown 6x30 6x35 6x42.5
Machine Tri Ext 6x150 6x180 6x205

6:30 AM-Finished 32 oz water (48.9 oz total), 1 serv PW/GG/GM
7:30 AM-16 oz skim milk, 1 scoop protein, 1 med banana
9 AM-Finished 16.9 oz water (65.8 oz total)
9:30 AM-4.5 oz pork, 1 serv PB, 85g broccoli/grenn bean mixture, 1 multi, 2 fish oil
10:40 AM-Finished 16.9 oz water (82.7 oz total)
11:45 AM-Finished 16.9 oz water (99.6 oz total)
12 PM-4.5 oz pork, 85g green beans, 1 serv PB, 2 fish oil
1:55 PM-Finished 16.9 oz water (116.5 oz total)
3 PM-4.5 oz pork, 85g green beans, 1 oz almonds, 2 fish oil
3:30 PM-Finished 16.9 oz water (133.4 oz total)
6:45 PM-Finished 16.9 oz water (150.3 oz total)
7:30 PM-4 oz NY Strip, 1 oz grilled shrimp, 150g mixed veggies, 1 diet coke and rum, 8 oz water (158.3 oz total)


Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water:
Notes: Really pumped about the 10,8,6 reps on Chins. Always a great way to begin the day8)


04-28-2008 12:53 PM
Weight=224

4:15 AM-140mcg C (Day 8)
4:45 AM-1 serv PW, 16.9 oz water
5:15 AM-Workout

Flat BB BP 12x185 10x205 8x215
Inc DB BP 12x55 10x50 8x55
Hammer Wide BP 12x70 10x80 8x90
Dips 12 10 8
EZ Pushdown 12x80 10x87.5 8x95

6:30 AM-Finished 32 oz water (48.9 oz total), 1 serv PW/GG/GM
7:30 AM-16 oz skim milk, 2 scoop protein, 1 med banana
9:30 AM-4.5 oz lean beef, 2 WW tortilla, 1 multi, 2 fish oil
9:35 AM-Finished 16.9 oz water (65.8 oz total)
11 AM-Finisehd 16.9 oz water (82.7 oz total)
12:30 PM-4.5 oz lean beef, 1 WW tortilla, Fiber1 bar, Finished 16.9 oz water (99.6 oz total), 2 fish oil
2:40 PM-Finisehd 16.9 oz water (116.5 oz total)
3 PM-8 oz skim milk, 1 scoop protein, Fiber1 bar, 2 fish oil
7:30 PM-2 low carb tortilla, 1 pc 2% cheese, 4 oz chicken,
8:30 PM-2.5 oz pork
9 PM-Finished 16.9 oz water (133.4 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 133.4 oz
Notes: Had a family cookout yesterday, which I'm concidering a "Cheat Day", as I
allowed myself to indulge way more than usual. This is obvious from the 224 lbs this
morning. I was 220 prior to my cheat day. I'm sure I'll push out the water by Wednesday.


04-29-2008 01:00 PM
Weight=223

4:15 AM-140mcg C (Day 9)
4:45 AM-1 serv PW, 16.9 oz water
5:15 AM-Workout

Pull Up 8 6 6
Hammer Lat Pull Down 12x90 10x115 8x135
V Handle Cable Row 12x140 10x160 8x180
Stand Alt DB Curl 12x30 10x35 8x40
1 Arm Cable Curl 12x20 10x25 8x30

7 AM-Finished 32 oz water (48.9 oz total), 1 serv PW/GG/GM
7:30 AM-1 med banana
8 AM-16 oz skim milk, 2 scoop protein
9:30 AM-4.5 oz pork, 2 WW tortilla, 85g green beans, 1 tbsp flax butter, 1 multi, 2 fish oil
9:45 AM-Finished 16.9 oz water (65.8 oz total)
11:30 AM-Finished 16.9 oz water (82.7 oz total)
12:20 PM-4.5 oz pork, 1 WW tortilla, Fiber1 bar, 2 fish oil
12:30 PM-Finished 16.9 oz water (99.6 oz total)
3:50 PM-Fiber1 bar, finished 16.9 oz water (116.5 oz total)
4 PM-8 oz skim milk, 1 scoop protein
7 PM-4.5 oz chicken, 10 asparagus spears, 2 fish oil
9 PM-Finished 12 os water (128.5 oz total)


Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 128.5 oz
Notes: Biceps were starting to cramp, as well as my right forearm (during workout).


04-30-2008 03:18 PM
Day of Rest

7 AM-140mcg C (Day 10)
8 AM-10 oz skim milk, 2 scoop protein
10:45 AM-Finished 16.9 oz water
11:30 AM-Finished 16.9 oz water (33.8 oz total)
12 PM-4.5 oz chicken, Fiber1 bar, 1 multi, 2 fish oil
12:50 PM-Finished 16.9 oz water (50.7 oz total)
3 PM-8 oz skim milk, 1 scoop protein
3:30 PM-Finished 16.9 oz water (67.9 oz total
8:15 PM-2 high fiber tortilla, 1 low sodium tuna, 1 pc 2% cheese, 2 fish oil
9:30 PM-Finished 16.9 oz water (84.8 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 4 fish oil
Water: 84.8 oz
Notes: Much deserved day off


05-01-2008 01:07 PM
Day of Rest

7 AM-140mcg C (Day 11)
7:30 AM-8 oz skim milk, 2 scoop protein, 1 multi, 2 fish oil
9:15 AM-Finished 16.9 oz water
10:30 AM-4.5 oz chicken, 1 WW tortilla
12.25 PM-Finished 16.9 oz water (33.8 oz total)
1:20 PM-Finished 16.9 oz water (50.7 oz total)
1:30 PM-4.5 oz chicken, 1 WW tortilla, 2 fish oil
3:25 PM-Finished 16.9 oz water (67.6 oz total)
7 PM-1 whole egg, 4 egg whites, 2 pcs turkey bacon
8:30 PM-2 oz lean beef, 1 WW low carb tortilla, 2 fish oil
9 PM-Finished 32 oz water (99.6 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 99.6 oz
Notes: Decided to take another day off. Will hit shoulders/traps tomorrow and legs on Saturday.


05-02-2008 12:50 PM
218.8 lbs

4:15 AM-140mcg C (Day 12)
4:40 AM-1 serv PW, finished 16.9 oz water
5:10 AM Workout

Seated DB MP 12x40 10x45 8x50
Hammer MP 12x45 10x55 8x70
Stand DB Side Lateral 12x15 10x20 8x25
DB Shrug 12x60 10x70 8x80
BB Upright Row 12x80 10x90 8x100

6:20 AM-1 serv PW/GM/GG, finished 32 oz water (48.9 oz total)
6:30 AM-16 oz skim milk, 2 scoops protein
8:40 AM-Finished 16.9 oz water (65.8 oz total)
9:30 AM-2 multi grain low card high fiber tortilla, 4 oz lean beef, 1 multi, 2 fish oil
12 PM-Finished 16.9 oz water (82.7 oz total)
12:30 PM-4.5 oz chicken, 85g green beans, 1/2 pc 2% cheese, 1/2 oz almonds, 2 fish oil
2:15 PM-Finished 16.9 oz water (99.6 oz total)
4 PM-8 oz skim milk, 1 scoop protein, 2 fish oil
7 PM-2 whole eggs, 5 egg whites
9 PM-Finished 32 oz water (131.6 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 131.6 oz
Notes: Dropped the rest intervals down to 90 seconds b/t sets & exercises. Shoulders were burning like a mofo!


05-04-2008 04:22 PM
Saturday 050308

10:30 AM-10 oz skim milk, 2 scoops protein, 1 tbsp PB
12 PM-Finished 16.9 oz water
1:45 PM-140mcg C (Day 13)
2 PM-4.5 oz chicken, 75g brown rice, 1 multi
3 PM- Finished 16.9 oz water (33.8 oz total)
3:30 PM-1 serv PW/WF, finished 16.9 oz water (50.7 oz total)
4 PM Workout

BB Squat 6x225 6x225 6x225
Leg Ext 12x90 10x105 8x120
Seated Leg Curl 12x90 10x120 8x135
Machine CR 12x135 10x155 8x175
Seated CR 12x45 10x55 8x70
Pullups 6 6 6

5 PM-1 serv PW/WF/GG/GM, finished 32 oz water (72.7 oz total)
6 PM-10 oz skim milk, 2 scoops protein
9 PM-1/2 order bang bang shrimp, 2 oz Chilean Sea Bass, house salad, 3 Mich Ultra?s

Supps: 2 serv PW/WF, 1 serv GM/GG, 1 multi, 4 fish oil
Water: 100 oz total
Notes: Fook squats!


05-04-2008 05:22 PM
Sunday 050408

11:30 AM-2 oz Chilean Sea Bass, ? crab cake, veggies, 1 multi, 2 fish oil
2 PM-10 oz skim milk, 2 scoops protein, 1 tbsp PB
5 PM-2 chicken soft tacos (double meat)
7:30 PM-Total water 100 oz
8:20 PM-4.5 oz chicken, ? pc 2% cheese, 13 asparagus spears,

Supps: 1 multi, 4 fish oil, 1 serv GM
Water: 128 oz
Notes:


05-05-2008 01:09 PM
220 lbs

4:30 AM-1 serv RA Gen2
4:45 AM-1 serv PW/WF, finished 16.9 oz water
5:10 AM Workout

Flat BB BP 6x225 6x225 6x225
Inc DB BP 12x50 10x55 8x60
Hammer Inc BP 12x55 10x70 8x90
Tricep Dips 12 10 8
EZ Push Down 12x87.5 10x95 8x105
1 Arm Rope Push Down 12x20 10x25 8x30

6:45 AM-1 serv PW/WF/GM/GG, finished 32 oz water (48.9 oz total)
7:45 AM-16 oz skim milk, 2 scoops protein
9:15 PM-4.5 oz chicken breast, 35g brown rice, 1 multi
10:30 AM-Finished 16.9 oz water (65.8 oz total)
12 PM-1 serv RA, finished 16.9 oz water (82.7 oz total)
12:30 PM-4.5 oz chicken breast, 85g green beans, 1 tbsp Flax butter, 3 fish oil
2:10 PM-Finished 16.9 oz water (82.7 oz total)
4 PM-4.5 oz chicken breast, 85g green beans, 3 fish oil
4:25 PM-Finished 16.9 oz water (99.6 oz total)
6:20 PM-Finished 16.9 oz water (116.5 oz total)
8:15 PM-4 oz chicken breast, 1 pc 2% cheese, 1 low carb tortilla, finished 16.9 oz water (133.4 oz total)

Supps: CURRENT STACK-2 serv PW, 1 serv GM/GG, 1 multi, 6 fish oil
Water: 133.4 oz
Notes: Finding that my usual "Mikey" appetite is no where to be found??? Could be the Red Acid Gen2, but I'm unsure.


05-06-2008 01:00 PM
4:30 AM-1 serv RA Gen2, finished 16.9 oz water
5:10 AM Workout

30 min LISS cardio

6 AM-Finished 16.9 oz water (33.8 oz total)
7:30 AM-4.5 oz chicken, Fiber1 bar, 1 multi, 2 fish oil
7:55 AM-Finished 16.9 oz water (50.7 oz total)
9:15 AM-Finished 16.9 oz water (67.6 oz total)
11 AM-1 scoop protein, 1 serv PB, finished 16.9 oz water (84.5 oz total), 2 fish oil
12:30 PM-1 serv RA Gen2, Finished 16.9 oz water (101.4 oz total)
2:30 PM-4.5 oz chicken breast, 1 serv PB, 2 fish oil
3:55 PM-Finished 16.9 oz water (118.3 oz total)
7 PM-4.5 oz chicken, med salad
9 PM-Finished 16.9 oz water (135.2 oz total)

Supps: 1 multi, 6 fish oil, 2 serv RA Gen2
Water: 135.2 oz
Notes:

[ChuckLee]

whoa

[novastepp]

teufelhundenjwa, try the sugar-free red bull. no need for all that sugar.

[teufelhundenjwa]

I agree Nova, only used them for a couple weeks as I can't stand the taste. Any other suggestions gentlemen?

[teufelhundenjwa]

Trying to cut-Currently at 214 lbs, wanting to get to 195. As always, everyone's help is greatly appreciated. My diet is as follows (meat portions are weighed after being prepared):

4:30 AM-1 serv yogurt, 1/2 cup high protein cereal
5:15 AM-Workout
7 AM-Protein shake, 1 banana or apple
9 AM-3.5 oz chicken, 75g brown rice, 1 serv yogurt, 1 multi
12 PM-3.5 oz pork, 75g brown rice, 3 fish oil
3 PM-3.5 oz chicken, 1 low carb high fiber tortilla, 80g fresh broccoli, 3 fish oil
6:30 PM-4 oz lean beef, 1 low carb high fiber tortilla, med salad w/light dressing, 1 oz almonds
8:30 PM-1/2 cup low fat CC, 1 oz almonds

Drink 100-128 oz water a day
4 day lift split:
Mon-Back/Bi
Tue-Chest/Tri
Thurs-Legs
Fri:Shoulder/Traps

Cardio 30 min 3 x per week. Also add in core/low back work once a week. Suggestions?