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06-13-2012, 07:34 PM #641
Thanks to all. Amazing how fast you get lazy and back in old habits. Just need to stay focused now and keep at it.
Had very limited internet while I was away so I have a lot of catching up on all your threads as well. Hope you are keeping on you goals.
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06-14-2012, 05:20 PM #642
Diet in check today. Did legs PM which was brutal. Still not getting up for my AM cardio. Hopefully soon...
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06-14-2012, 07:03 PM #643
so when is your goal to get cardio???
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06-15-2012, 07:28 AM #644
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06-15-2012, 07:36 AM #645
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06-15-2012, 11:41 AM #646
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06-15-2012, 11:48 AM #647
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06-15-2012, 01:19 PM #648
That's why I love this site. People that understand. I tell my wife I'm slacking and she says I'm not cause I made it 2 times to the gym this week. She just does not get it.
I come back from vacation and my friends are saying "your not going back to spending all that crazy time in the gym now are you" I guess I've lost my mind.
At least I can come here and there are people who get it. Not only get it but encourage it.
Thanks again. I'm getting gassed up and ready to do my "crazy" workouts.
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06-15-2012, 01:41 PM #649
Hey BA!
been awhile so i'd thought i'd check in. ya know, i came down with the same crap everyone else in the gym got, a cold with lung congestion. that was a few weeks ago, and really impacted my gym time. so now i'm back at it, and guess what? two days ago, i've got lung congestion again with phlegm. something's going around the gym and seems to be not so full. so I hear you how something can take down your motivation. I'll be eating my second meal in about 30 minutes, wait an hour then gym time. today is arms/shoulders. nursing a stinger in my right arm (possibble tendonitis) so no heavy weights on the isolated one arm curls for me for awhile.
Take care!
---Roman
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06-15-2012, 03:11 PM #650
once ur done cutting al it wont be nearly as bad man.. rite now i spend 3 days per wek in the gym.. 1 hr per day max.. no cardio at all... and i eat:
2lbs meat , 48 oatmeal pancakes, 1 cup rice , a bunch of veggies everyday dude! getn stronger and stronger.. rep'd 385 eight times today on squats and 265 8 times on closegrip bench.. diggin it man! dont stop keep going dude! i was where ur at now man.. its worth it on this side i promise u!
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06-15-2012, 06:03 PM #651
Hey TR great to hear from ya. Hope you are getting plenty of use on that bagger. Too bad you have been under the weather. I remember before I went on vacation you had an issue doing seated curls. That tendinitis sucks. I had it in my right elbow for a year an now I've been nursing my left for the last 6 months. Guess us old dogs just have to live with some pain if we want to stay in the game. Hope ya get better soon and thanks for stopping by.
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06-15-2012, 06:08 PM #652
Dude I am looking forward to greener pastures. Hopefully by Sep I'll be in that 12-14% range I've been targeting and I can do a nice bulk on cycle. Just like you I like to eat. And that is the biggest advice I got from you. I barely use any supplements any more and just eat most of my protein and carbs in clean meals. Looking forward to that capt crunch diet i read about in your thread
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06-15-2012, 06:11 PM #653
Day ?? I'll start counting days again once I finish this 2 week post vacation training.
Today was great workout
15 mins elliptical warmup
6 sets deadlifts
4 sets close grip pull ups
4 sets wide grip pull ups
4 sets lat pulldown superset bent over pullovers
3 mile jog at 5.3 MPH (about 35mins)
That's it, feeling good
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06-15-2012, 07:24 PM #654
^^^ seems u r getting back in the groove! yay!!!!!
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06-15-2012, 09:39 PM #655
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06-15-2012, 10:04 PM #656
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06-16-2012, 08:35 AM #657
Saturday...
60 Mins fasted LIC elliptical (Fvck yea)
followed by a batch of protein pancakes
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06-16-2012, 10:16 AM #658Banned
- Join Date
- Dec 2011
- Location
- OHIO
- Posts
- 1,854
Originally Posted by bikeral
Sent from my iPhone using Forum
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06-16-2012, 10:22 AM #659Originally Posted by bikeral
Pleased you enjoyed your family time in Spain too!NO SOURCES GIVEN
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06-16-2012, 11:42 AM #660
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06-16-2012, 01:59 PM #661
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06-16-2012, 03:05 PM #662
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06-16-2012, 03:05 PM #663
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06-16-2012, 03:08 PM #664
Saturday PM Delt/Trap/Tri
10 Mins warup
4 sets seated shoulder press
4 sets lateral raise
4 sets bent over rear delt row
4 sets shrugs
5 sets cable pushdown
4 sets cable kickbacks
That's it.
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06-17-2012, 02:00 PM #665
Sunday Off day
spent day relaxing and cooking. Cut the tuna out for a while since I have some mercury concerns. I was eating 6.4 oz of the albacore every other day for meal 3. Will sub with 93% lean ground beef mixed with brown rice. I'll start posting cals macros again tomorrow and see how it adds up.
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06-18-2012, 05:25 AM #666
Monday AM
60 Mins elliptical
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06-18-2012, 05:36 AM #667
This is more like it
NO SOURCES GIVEN
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06-18-2012, 06:55 AM #668
^^back in my groove. Hope you had a nice Fathers Day.
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06-18-2012, 07:52 AM #669
New Diet starting today.
Meal 1
8 egg whites
1 cup oven diced potatoes
coffee with half/half
cals 384 P34/C34/F10
Meal 2
.5 cup veggies
6 oz chicken breast
.75 cup brown rice
.5 TBsp olive Oil (cooked in Rice)
Cals 528 P48/C40/F11
Meal 3 (same as meal 2)
Cals 528 P48/C40/F11
Meal 4
8 oz lean ground beef pan browned and drained
.75 cup Brown rice
Cals 600 P70/C34/F18
Meal 5
Cup lowfat cottage cheese
2 tbsp sugar free preserves
Cals 183 P28/C16/F3
Totals Cals 2223 P228/C163/F53
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06-18-2012, 08:39 AM #670
Glad to see the dedication coming back Al!
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06-18-2012, 11:06 AM #671
Dude, if you can believe it I have a business/vacation trip in only 8.5 weeks again. I am determined to make my goal before I go so I can come back and start bulking. Thursday I'll put out my new stats (Hopefully damage will not be too bad from vacation)
That will give me a solid 8 weeks to get to my 12-14% BF goal. Thanks for checking in bro.
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06-18-2012, 12:49 PM #672
That's attainable Al, I'm confident you will get there. Now you got motivation to work forward for another trip lol.
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06-18-2012, 01:37 PM #673
Sorry I've never stopped by brother... it's tough trying to keep up with all these logs, including my own!
Keep it going... summer is here, this is when we're at our best... let's do this ish together!!!
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06-18-2012, 05:54 PM #674
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06-18-2012, 05:58 PM #675
Monday PM Chest/Bi
4 sets flat bench
4 sets chest dips
4 sets incline bench
6 sets standing dumbbell curls
3 sets barbell curls
25 mins elliptical
diet was 100% as planned
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06-18-2012, 09:14 PM #676
^^^ BA is BACK!
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06-19-2012, 05:24 AM #677
Good to be back! Hope all is well for you GGR.
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06-19-2012, 05:25 AM #678
Tuesday AM
30 Mins elliptical
30 mins incline treadmill
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06-19-2012, 06:46 AM #679
hey al looks like i may be getting on the cardio bandwagon with u here soon im gaining fat and dont like it!
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06-19-2012, 06:56 AM #680
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