**************Bikeral Training and Diet Log************************

[bikeral]

welcome back BA! Aren't u glad u missed the view from inside your gym that's the NEW BA ATTIUDE! yay!!!!

Goodjob Al glad to see your back on the horse!

good work al! im here for u man tonite was the hardest part.. getting back in...

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.

[bikeral]

Diet in check today. Did legs PM which was brutal. Still not getting up for my AM cardio. Hopefully soon...

[GirlyGymRat]

so when is your goal to get cardio???

[bikeral]

so when is your goal to get cardio???

Ha, yes still lazy in the morning! Every morning my alarm goes off and I've been hitting snooze. Monday is the deadline I set to do at least 3 morning cardio sessions next week.
Keep me to it, don't let me slack.

Thanks GGR

[RaginCajun]

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.

lazy is the word! glad to see ya made it back from across the pond. saddle up!!

[bikeral]

lazy is the word! glad to see ya made it back from across the pond. saddle up!!

Thanks dude. Its been an uphill climb since I got back. But hopefully by the end of next week I'll be fully back and ready to take on new goals.

Thanks for checking in RC.

[--->>405<<---]

ha, yes still lazy in the morning! Every morning my alarm goes off and i've been hitting snooze. monday is the deadline i set to do at least 3 morning cardio sessions next week.
Keep me to it, don't let me slack.

thanks ggr

i wont

[bikeral]

i wont

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.

[Times Roman]

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

[--->>405<<---]

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.

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!

[bikeral]

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

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.

[bikeral]

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!

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

[bikeral]

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

[GirlyGymRat]

^^^ seems u r getting back in the groove! yay!!!!!

[bikeral]

^^^ seems u r getting back in the groove! yay!!!!!

Yep, I was thinking about you guys when I was running. Progressing nicely. Next week a few 2 a days for sure.
Hey, I was looking for your thread... No updates?

[GirlyGymRat]

Yep, I was thinking about you guys when I was running. Progressing nicely. Next week a few 2 a days for sure.
Hey, I was looking for your thread... No updates?

yeh, I have been contemplating what to do about that thread....

[bikeral]

Saturday...
60 Mins fasted LIC elliptical (Fvck yea)
followed by a batch of protein pancakes

[jpowell]

Saturday...
60 Mins fasted LIC elliptical (Fvck yea)
followed by a batch of protein pancakes

Lic ima have to google this, been seeing it more an more but not familar with it. Also these protein pancakes ive saw u an 405 n a cpl ladies mention it...

Sent from my iPhone using Forum

[Back In Black]

Saturday...
60 Mins fasted LIC elliptical (Fvck yea)
followed by a batch of protein pancakes

Well done matey boy, back on it. I'm having pancakes almost every day now. Not as many as 405 though!

Pleased you enjoyed your family time in Spain too!

[bikeral]

Lic ima have to google this, been seeing it more an more but not familar with it. Also these protein pancakes ive saw u an 405 n a cpl ladies mention it...

Sent from my iPhone using Forum

Whats up JP

LIC Low-Intensity-Cardio

Protein pancakes = 1 cup egg whites/ 1 cup non fat cottage cheese/ 1 cup oats / 1 tsp baking soda
All goes in blender and cook like regular pancakes. I use butter flavored pam.
Some guys also add vanilla or blueberries etc...

[--->>405<<---]

Saturday...
60 Mins fasted LIC elliptical (Fvck yea)
followed by a batch of protein pancakes

theres the al i know good job!

[bikeral]

Well done matey boy, back on it. I'm having pancakes almost every day now. Not as many as 405 though!

Pleased you enjoyed your family time in Spain too!

Thanks Stem, glad to be back in the groove.

[bikeral]

theres the al i know good job!

Yea that wasn't too bad.

[bikeral]

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.

[bikeral]

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.

[bikeral]

Monday AM
60 Mins elliptical

[Back In Black]

This is more like it

[bikeral]

^^back in my groove. Hope you had a nice Fathers Day.

[bikeral]

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

[JohnnnyBlazzze]

Glad to see the dedication coming back Al!

[bikeral]

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.

[JohnnnyBlazzze]

That's attainable Al, I'm confident you will get there. Now you got motivation to work forward for another trip lol.

[gbrice75]

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!!!

[bikeral]

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!!!

GB, Glad you stopped by. Fantastic, I think we both have goal dates real close. I'll keep checking in on ya to see how your progress is going.

[bikeral]

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

[GirlyGymRat]

^^^ BA is BACK!

[bikeral]

Good to be back! Hope all is well for you GGR.

[bikeral]

Tuesday AM
30 Mins elliptical
30 mins incline treadmill

[--->>405<<---]

hey al looks like i may be getting on the cardio bandwagon with u here soon im gaining fat and dont like it!

[bikeral]

hey al looks like i may be getting on the cardio bandwagon with u here soon im gaining fat and dont like it!

Dude I weighed in at 215 today. 12lb gain since before vacation. Hoping some will drop fast but cardio and strict diet will be be my friend for the next 2 months.
Good luck with the cardio. Once you get back into it it gets easy after a few days.