the jeromehauser diary

[jeromehauser]

hello from montana! today is 1-1-13! i am 30 years old, 5'8" and 165lbs about 15%bf with no cycle history. my goals are to enlarge and perfect my muscles on a daily basis. i believe that this physical path to improvement is also a mental and spiritual path as well. thank you to all my predecessors for making this forum available to me now that i am ready to begin this experiment!

i have been training and dieting consistently now for about 5 months and am happy to say that i have gone from 205lbs to 165lbs! thats a lot of fat off my ass!
if its ok with the powers that be...(super new!) i would like to post here at least a few times a week so that i may have a record of my efforts.

now for the diet part....
meal 1
8 egg whites..2 whole eggs...1/2 cup oats...or
50 grams whey isolate...1 tbsp almond butter...1/2 cup oats

meal 2
8oz steak...filet or venison... 1 cup broccoli...10 almonds

meal 3
8oz chicken breast...1/2 cup brown rice...10 almonds

meal 4
same as 3 maybe a sweet potato instead of rice..

meal 5
same as meal 2,

meal 6
same as meal 1, usually protein, no oats...unless im hungry...

meal 7
sometimes i eat 6oz of meat or 7 egg whites or a protein shake again....i know but they're so chocolate-y....


i have an earlier post about my training but am still experimenting.... thinking of the ronnie rowland slingshot training...not his cycles, his workout theories.

again, thank you for this forum! i am excited to record this new year!

[jeromehauser]

Also....my favorite part of training right now is cardio! I do cardio every day...30min. Intervals...run 1min....walk 1min...on my rest days...twice a week...I do 60min... I am definitely not perfect in any area of training or diet or anything really...but I feel really positive....and very motivated to improve!

[jeromehauser]

1-2-13.

just got out of the gym. did chest. after warm-up cardio for 5 min and warm up sets on the hammer bench.....i did..

3 sets of incline dumbbell presses with 50lbs
3 sets flat flys with 35lbs
3 sets decline hammer with 4 plates
3 sets incline flys with 35lbs

30 min interval cardio

got a job interview today at the hospital!

words for the day....modesty... perseverance...self-discipline....indomitable spirit.... etiquette

[ghettoboyd]

hi bro and welcome...I like the fact that your keeping a log... I will be following...goodluck in your goals...

[jeromehauser]

thank you sir! cooking up a big filet right now! ....broccoli...spinach....brown rice....repeat.....

[canesfan804]

Congrats on the weight loss.

[kelkel]

Great work so far! Keep the log up.

If you don't, we'll track you down and find a way to embarrass you into keeping up the progress....

kel

[jeromehauser]

Thank you guys! Always eating.....right now I'm munching five pieces of chicken with pepper ( about 10oz...) 1 more mealy-o before night-time. Gunna tear my back up tomorrow.....

[jeromehauser]

Great work so far! Keep the log up.

If you don't, we'll track you down and find a way to embarrass you into keeping up the progress....

kel

Awww...that's actually very sweet....thank you sir!

[jeromehauser]

1-3-13

what day is it? backday!

breakfast...60 grams of whey isolate...1 tbsp...peanut butter....i know should be almond butter....
pre work out....2 scoops pump fuel..

5 min. warm up cardio....3 sets lat pull downs...warm up

3 sets...close grip pull downs at 140 lbs.
3 sets...close grip seated rows at 160 lbs.
3 sets...bent over rows at 65 lbs.
3 sets...hammer pull downs?... 4 plates.

30 min. interval cardio... abs...about 10min 6 exercises.

wieghed in about 167 lbs....

[jeromehauser]

oh yeah... eating 10 oz chicken breast with 1/2 cup rice right now...( and post whoring)

[bigpapabuff]

Nice log. Just came across it. I will follow along for sure. Nice job so far.

[jeromehauser]

thank you sir! i just got a job at the hospital here! feeling great!

right now im eating 6 oz of steak....all i got left which means....time to go shopping for my favorite anabolic supplement....meat!

[jeromehauser]

Half pound lean hamburger on a whole wheat bun....cheat meal? Or bulk fuel?

[jeromehauser]

1-4-13

Rest day.....

60min cardio.....

[jeromehauser]

Today I ate.....50grams whey....1 tbsp peanut butter
12oz steak.....10oz chicken breast w/ 1/2 cup rice...
Piece of beef jerky....sad face....10oz steak....

Going to eat 8 egg whites....and another protein shake...

Tomorrow....legs

[jeromehauser]

1-5-13

7am....8 egg whites...1/3 cup oats....

1 1/2 scoops pump fuel....

9am-11am....leg day

did 8min cardio warm up....2 sets light weight quad extensions..

4 sets squats 225lbs

3 sets machine hack squats with 4 plates

3 sets seated leg curls with 2 plates

3 sets quad extensions 110lbs

3 sets laying leg curls weight?? set on 11

3 sets standing calf raises set on 15

20 min. interval cardio.....

i thought the workout went fairly well...good intensity...felt healthy...didnt hurt myself...i WILL get bigger...i WILL get faster...i WILL get stronger!

[jeromehauser]

1-6-13

Did fasting cardio for 60min. This morning. Went well...had fun..

Had 8egg whites...big piece of steak ( didnt weigh) ...10oz chicken w/ 1/2 cup rice..

Next meal will be....steak....anyone else kinda hate carbs? I have lots of energy....guess I'll check out the nutrition threads again....

[jeromehauser]

1-7-13

shoulders and traps...

warm-up as usual...and 3 sets side lateral raises..

3 sets side lateral raises...25lbs

4 sets db presses....50lbs

3 sets front raises superset with bent over rear raises...25lbs for both

4 sets shrugs....80lbs

3 sets barbell trap raises?....70lbs plus bar

triple drop db military presses....

30 min cardio....forgot to to abs!...

so far.....50gram whey isolate 1 tbsp..peanut butter.....12oz steak...10 oz chicken with 1/2 cup rice...

[jeromehauser]

1-8-13

Arms.....

Usual warm-up.....

3sets hi rep seated curls.....30lbs

3 sets hammer curls....35lbs

3 sets preacher curls....50lbs plus e z grip bar

3 sets wide grip bb curls...60lbs

3 sets skull crushers....50lbs plus bar

3 sets weighted dips....45lbs on belt

3 sets tri extensions....130lbs superset with bench dips 3 sets

Abs....10min 25 lb plate on chest

30min. Cardio...usual.

[jeromehauser]

1-11-13

Did legs today...back yesterday...cardio the day before

Squats...3 sets....225lbs

Presses....3 plates

Seated curls....

Laying curls

Standing calf raises

30 min cardio

Abs

[jeromehauser]

1-13-13

Started out good... Fasted cardio...60min....shake.....some chicken.....then....a plate of nasty chicken wings and a bowl of potato chips with cheese! Im convinced that this is a direct result of the packers sh@t!ng the bed last night....I guess I get another chance tomorrow...

[jeromehauser]

1-17-13

weighed in at 171 today

chest....normal warmup...3 sets warmup hammer bench...5 min treadmill

3 sets dumb bell incline....50lbs

3 sets flat flys....40lbs

3 sets decline hammer...4 plates 2 25's

drop set incline flys...40...35...30...25

40 min. interval cardio..

upped the cardio because i feel like i have not been losing any fat for 10 days or so...pretty sure its my diet...i have been doing good on it but not 100%...i feel like the diet aspect is the hardest part to figure out....i do think that diet is the secret tho and so i need to keep trying some different ways to approach this. i will smash through this wall. it is worth it.

[jeromehauser]

1-18-13

70min cardio.....ready for back day tommorrow!

[jeromehauser]

1-26-13

Started a new job on the 21st. And haven't been to the gym since then. Got in today and felt amazing! All rested up and motivated! I did a chest workout even though I should have done legs...did abs and ran for 40min. I should be able to get to the gym everyday from now on now that I'm done with orientation. I have to adjust my diet and eating schedule to my work schedule...few more carbs... Different times...

[fit2bOld]

Gotta keep at it jerome no slacking now you can get work and training in all the same day buddy!!!

[jeromehauser]

2-3-13

Thank you sir..

I have been doing ok. Still lifting daily but have cut cardio to every other day...not very happy with that. It is my intension to step it up this week and report it on this log...
Today...chest and back 30min of cardio....bought an iPod and some pantera...had a killer time. Felt healthy again for the first time in a week

[jeromehauser]

2-4-13

Got in 60min of cardio! Still holding at 170lbs.

[Soar]

Nice log! Not sure how I missed this one? Anyway nice work on the fat loss, looking forward to seeing some progress pics soon. Good luck!

[jeromehauser]

1-6-13

Thanks soar! I will be posting some progress pics on 2-8-13! I have been training very well! My diet has not been 100 percent, but so far I think a break from low carbs has actually been helping...I have definitely had more energy. It's really hard to figure out on a personal level and feel I need to be patient and try different carb cycling strategies. Today I did well though, legs...squats with higher reps...leg presses....leg extensions....leg curls....calf raises....30 min cardio. Pretty consistent weigh ins at 170 pounds...up from 165 about the same body fat or slightly lower...around 15 percent is my best guess.