65

12/15/2008 4:53:20 PM

Where's aaprior?

12/15/2008 5:01:47 PM

"day off"

20min HIIT cardio

3hr break

5x20 Hanging Leg Lifts
5x20 T-Stabilization Push-Ups
5x20 Decline Medicine Ball Toss

30min 120 BPM cardio

12/16/2008 1:46:42 PM

skipped breakfast

12/16/2008 3:36:59 PM

50min mixed cardio this morning...legs tonight after work at planet fitness

12/17/2008 8:21:45 AM

ended up falling asleep around 8pm...no legs...oh darn!

chest today:

5x15 Flat DB Bench
5x15 Flat DB Flies
5x15 Incline DB Press
5x15 Incline DB Flies
5x10 Dips
5x15 Decline Push-Ups

5x20 Weighted Decline Crunches
5x20 Hanging Leg Lifts
5x60s Stomach Vacuums

50min LISS Cardio

can't wait for my carb up...running on <20 carbs/day for nearly 10 days now..I've got a reese's peanut butter cup cookie to kick it off with....I'll likely chug 8oz of grape juice post workout first though

12/18/2008 2:19:33 PM

Back:

5x Pull-Ups(15-10-8-7-6)
5x15 Haney Shrugs
5x15 Yates Rows
5x15 Close Grip Lat Pull Downs
5x15 DB Row
3x10 Cable Row

5x20 Broomstick Twists
5x20 Weighted Crunches
5x60second Stomach Vacuums

40min mixed cardio

12/19/2008 11:32:51 AM

Yesterday I did:

15 min on treadmill
6 arm exercises (2 reps of 12 on each)
30 min on crossfit elliptical thingy

Today I have holiday parties so I'll be back in le gym on Saturday to make up for not going.

12/19/2008 11:35:55 AM

73min on stairclimber yesterday, my fav machine at the gym

today is 73min of alternating in zones 2 & 3

booooring

but worth it

12/19/2008 12:46:02 PM

ncsuwolfy....








i wish

12/19/2008 5:15:36 PM

5 Sets maximum effort pull-ups
Ran 2 miles in 12:30

Light day, was going to lift, but had to travel most of the day.

12/19/2008 5:29:47 PM

I'm at my parents in Missouri, but I made an effort to go to the gym today anyways and get some workouts in.

btw the gym here in my parents town sucks ballz


5min warmup on treadmill

Bench: 3x10x95,115,135
Then I switched over to smith machine bench cause i had no spot:
8x145
6x155
4x165
4x175
1x185
1x195
1x205

That would be a record bench for me, but since it's smith machine idk if its legit. Still felt good though.


Dumbbell Presses: 3x10x15, 25, 35
Dumbbell Flies: 3x10x15, 20, 25

Combo: Single Arm Cable Pulldowns 4x10x12.5, 17.5, 20, 22.5
Straight bar arm cable pulldowns: 4x10x45, 55, 65, 75

12/19/2008 7:22:34 PM

carb load day, no WO, no cardio

today is a different story though...time to deplete!

12/21/2008 2:43:26 AM

i drove to get the mail today. its about a 60 second walk

I'm Big Business and i approved this message.

12/21/2008 2:43:56 AM

I refrained from drinking most of a handle of fetid canadian whiskey, which is what I've been doing for the past week or so. I also attempted to walk to get my dinner but it was cold and raining.

12/21/2008 2:58:30 AM

5 Sets squats.
3 Sets step ups.
4 Sets leg press.
2 Sets leg lifts.

12/21/2008 11:50:24 AM

I'm trying to decide if I should go to the gym in the next 20 minutes and do a whatever week, or jump gung ho into the 4-day westside derived plan a week early....

[Edited on December 21, 2008 at 4:03 PM. Reason : ]

12/21/2008 4:02:35 PM

Fasted for 55 hours, then I started to hallucinate, so I ate today. Not gonna have a good diet for the next two weeks, in addition to having a break from the gym, so my workouts this week would be moot. I may just do cardio the next couple of days.

12/21/2008 4:11:27 PM

Why are you fasting? Why does your diet have to be off? Why can't you do bodyweight/outdoor workouts or tell a local gym you are thinking about joining for free passes?

[Edited on December 21, 2008 at 4:17 PM. Reason : ]

12/21/2008 4:16:26 PM

Quote :

"The Iron by Henry Rollins I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely. When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy. I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either. Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly. Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it. Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me. It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you. It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout. I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control. I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads. I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind. Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. "

12/29/2008 11:16:25 PM

Today was my first day on a westside template

ME Bench

Bench, chins, t-bar rows, face pulls, shrugs, curls

12/29/2008 11:19:48 PM

DE Squat

Squats, stepups, romanian dls, hanging leg raises

12/30/2008 10:39:07 PM

No time until the new year, since my bro is going to Hawaii and we have to move him and get him to friends.

12/30/2008 10:49:05 PM

I lifted a lot of junk at work.

12/30/2008 10:51:25 PM

Nice.

12/30/2008 11:17:57 PM

35min on bike (400 cal)
15min on treadmill (200cal)

Exercise ball assisted squats with dumbbell weights: 3x12x(10, 15, 20lbs)
Seated Leg Press 3x10x110,150,190 with last rep stationaries (7 seconds)
Hip abductors 3x10x170,185,200
Hip adductors 3x10x140,155,170
Leg Extensions 3x10x90,100,110
Seated Leg Curl 3x10x55,65,75

Abs: 3x10 unassisted situps with 12lb medicine ball
3x15 reach for the sky crunches with 12lb medicine ball
3x20 bicycle crunches

Fun Day

12/31/2008 12:21:41 AM

probably just hit up the treadmill, im way too lazy to do anything else

12/31/2008 12:06:05 PM

I don't know if I should dread the gym tomorrow or not. I want to say the resolutionist storm will begin monday, but I bet there will be plenty in tommorrow. I'm betting this will be like a "monday" for them.....bench and curls.


Tom.....Today is RE Bench. Shit. This is going to suck.



[Edited on January 1, 2009 at 1:41 AM. Reason : it might be barbell chain/weighted pushups time]

1/1/2009 1:40:52 AM

Yep, so I was wanting to do barbell flat bench, but one was being used, and one had an unresponsive fat cow straddling the bench. So, I proceded to do

weighted barbell pushups, chinups super setted with facepulls, military press, barbell shrugs super setted w/ hammer curls.

1/1/2009 6:38:19 PM

3 weeks of almost no steady gym routine

BULKING SEASON ITT

begins tomorrow!

why do you have to eat the donuts in the krispy kreme challenge eat krispy kreme has 2g trans fat

1/6/2009 12:25:37 AM

i've eaten like 2 pints of ben and jerrys in the past 24 hours

1/6/2009 12:55:19 AM

Quote :

"3 weeks of almost no steady gym routine "

I hear ya...it was only 2 for me though luckily. However, the breaks are generally very generous to me. After two weeks in which I only had 1 day that I was in any sort of gym and just did crunches, pushups, and some light work with some handweights, I got back home and into the gym yesterday and felt as good or better on nearly every movement. In some cases, I felt better/did more weight.

I guess I should start working legs soon though, I really hate working legs but I know it will help overall. Im hitting everything on my upper body but I dont have the same drive to put time into my legs besides the running, volleyball, tennis, etc. that I do

1/6/2009 9:16:36 AM

I started back hardcore yesterday. Back on the low carb diet, back in the gym. I want to lose about 30 lbs. and tighten up by the spring

1/6/2009 9:18:07 AM

I've been on atkins for about 2 weeks and i've lost 12 pounds without any exercise. I started back in the gym yesterday to amplify my weight loss.

1/6/2009 9:18:53 AM

Yeah I have missed the last few weeks as well. I played basketball against a highschool team back home for about an hour and a half this weekend and every muscle in my body was sore for a few days.

1/6/2009 9:19:50 AM

it's tough to get to the gym around christmas time.. between it closing too early and having to do things around the house to see family.

1/6/2009 9:21:09 AM

Quote :

"Back on the low carb diet"

man, I can't do that. If I don't have a good amount of carbs and I am in the gym or running I have NO energy and my numbers are down across the board.

1/6/2009 9:59:42 AM

20 minutes mixed cardio yesterday, kinda light. It was so freakin crowded I was kinda put out of the mood to exercise while I was at the gym yesterday. Monday+New Year = Shitty time to go to gym.

I'll go again tonight


I weighed in at 215 this morning. That means I've lost close to 20 pounds now. I'm very excited. My goal is to get to 200

1/6/2009 10:41:40 AM

Quote :

"I've been on atkins for about 2 weeks and i've lost 12 pounds without any exercise. I started back in the gym yesterday to amplify my weight loss"

that's how I was the first time I did Atkins. I lost 30 lbs. without any exercise. the problem was i just looked skinny as hell. this go around I want to rip up a bit

1/6/2009 10:43:07 AM

Atkins seems pretty pointless since it's nearly impossible to stay on the diet, but whatever floats your boat.

My gf got me a heart rate monitor/nike watch combo so I can upload my workouts.

Yesterday's spin class:



Yesterday's lifting:

1/6/2009 10:58:42 AM

walked up to the server room because the new production server doesn't have RDS enabled

also, i ate some banana chips (homemade, not the kind fried in coconut oil to make them crispy)

1/6/2009 11:00:33 AM

How do you make homemade ones, just slice and bake?

1/6/2009 11:01:15 AM

if you do Atkins right, it is very easy to stay on it actually.

the problem is, most people don't do it right. they just do the induction phase until they lose the weight they are trying to lose, then go back to eating like shit.

1/6/2009 11:24:20 AM

my "300" rep workout

25x Pull-Ups
50x 135lb Deadlifts
50x Push-Ups
50x 24" Box Jumps
50x Window Wipers
50x DB Cleans
25x Pull-Ups

added:
100x Cable Crunches
30x Leg Lifts
30min 130 BPM Cardio

only gained 2lbs with 3 weeks of no gym! my girl fed me the entire time....god she's awesome

1/6/2009 1:11:50 PM

^What's your max HR? I see that you do a lot of stuff in the 120-130 range. Was that recommended to you to maximize fat loss?

1/6/2009 1:31:40 PM

haha Kirk I was looking up instructions on how to do dehydrated banana chips without a dehydrater and found this silly site.

http://lecktorhannibal.wordpress.com/2006/10/30/making-dehydrated-banana-chips-ftw/

1/6/2009 1:34:26 PM

^^

I've never had a VO2 test done, so I'm unsure what my true range is for maximum fat cal burning, but to keep it safe, i aim for 120-140 for long durations

as far as max, during HIIT sessions I'll hit just above 180 and then return to sub 110 within 1 minute of walking...I've never hit the 180s HR while lifting though, only 170s during pull-ups and squats...resting heart rate is between 45-50

1/6/2009 1:41:28 PM

I should be between 125-165 but when I get to 165 it doesn't feel like I'm doing anything

I'm not trying to explode my heart, I'm just sayin' I don't feel like I'm burning a thing.

1/6/2009 1:43:09 PM

haha the random pictures of cats makes it all the better, thanks for the link

yeah I need to get vo2 max test done just to see. When I run my 5k pace (as close to a spirt as I can maintain for the duration) I'm up in the 170's. What is the recommended fat burning HR level? I know you lost a lot of weight and it looks like you researched a lot or at least had good knowledge passed on. I was 260 about 2.5 years ago and got done to 188, now hovering from 195-200.

1/6/2009 1:46:19 PM

somewhere below 140 should be an optimal zone for fat burning, usually higher HRs will burn more carb cals than fat cals....some machines list the zones for cardio/fat burning and they're usually close enough to be efficient for most people...when I was doing Keto I kept it sub 120s to ensure I wasn't burning my carb cals....now that I'm bulking, I technically shouldn't be doing much cardio at all but I am so paranoid about gaining BF% that I'd rather just make minute gains/losses and improve overall endurance....with my diet and lifting volume, if I cut out cardio I'd blimp up in no time...I'm just too paranoid to creep back over 200lbs...very happy with where I am now

I'm going to do 4 weeks of this "bulking" and 2 weeks off, 4 weeks on then Keto through the summer. Hoping to hit 10% BF by december...currently at 16% 197lbs, 6'1"

1/6/2009 2:22:04 PM