SilentBob's JACKED over his PRIMEd and ACTIVATEd bulk; puns a plenty within

[Inarius]

looking good bud.

 

[SilentBob187]

Day 14

Dietary Totals:
5026 calories
264g protein
511g carbs (59g fiber, 156g sugar)
214g fat (39g poly, 50g mono, 60g sat)

 

[bslick69b]

Day 14

Dietary Totals:
5026 calories
264g protein
511g carbs (59g fiber, 156g sugar)
214g fat (39g poly, 50g mono, 60g sat)

:thumbsup:

 

[SilentBob187]

Day 15

Total Body
Squats (Smith Machine): 225x10
SLDL: 160x10, 225x10
Incline Bench: 160x10, 185x6(+4 @ 160)
Dips: 10
Hammer Low Rows: 145x10, 165x10
Pullups: 10(+25lb assist), 10(+40lb assist)
DB Shrugs: 80x10
Lateral Raises: 20x10
Bent Rear Delt Raises: 15x10
Military: 150x10
Preacher Curls: 65x10, 80x10
Skull crushers: 70x10, 70x10
One Legged Calf Raises: 120x10, 120x10

Dietary Totals:
Meal 1
6 whole eggs
1tbsp coconut oil

Meal 2
1/2 cup sunflower seeds
2 cheese sticks

Meal 3
1/2 cup sunflower seeds
2 cheese sticks

Meal 4
1/2 cup sunflower seeds
2 cheese sticks

Meal 5
6 whole eggs
1tbsp coconut oil

Meal 6
1/2 cup almonds
1 scoop milk protein isolate
2tbsp fish oil

Totals:
3964 calories
236g protein
89g carbs (34g fiber, 22g sugar)
296g fat (106g poly, 81g mono, 95g sat)

Narrative:
The refeed yesterday went well. I know this because today's lift was fantastic. 225 Deadlift felt amazingly easy. It's gonna be a good week :twisted: I noted that todays squats were in the smith machine. This was NOT by choice. There were two guys, doing curls, in the squat rack. There were three things about this that pissed me off.

1) They were doing curls in the squat rack
2) They were taking up BOTH squat racks for curls
3) THEY WERE CURLING IN THE SQUAT RACK AND KEEPING ME FROM USING IT THE WAY IT WAS INTENDED.

So yeah, smith machine today. I'm sure that with the smith being less taxing on my system played into the deadlift feeling so good/easy but I was happy all the same. I also had to do rear delt raises instead of facepulls since both ropes were being used, at opposite ends of the gym, for casual f*cking tricep pulldowns. I say casual because the one guy was carrying on a conversation while doing pulldowns with minimal weight (but it looks like he's working.)

Song of the Day:
Children of Bodom - Mask of Sanity
YouTube - Broadcast Yourself.

 

[bslick69b]

So yeah, smith machine today. I'm sure that with the smith being less taxing on my system played into the deadlift feeling so good/easy but I was happy all the same. I also had to do rear delt raises instead of facepulls since both ropes were being used, at opposite ends of the gym, for casual f*cking tricep pulldowns. I say casual because the one guy was carrying on a conversation while doing pulldowns with minimal weight (but it looks like he's working.)

that sucks bob!

 

[SilentBob187]

No doubt man. Comes with the territory I reckon. To put things in to perspective, it's only going to get worse next month with the 'resolutionists' that show up every year for 2-3 weeks.

YAY!!!

 

[biggfly]

sub'd to see about this PRIME product...my only thing is you must not be doing TRUE HIIT cardio, because no man alive, no matter who they are, can do 30 mins of TRUE HIIT. 8-10 mins max for real deal TRUE Hiit, before puking and dropping. Honestly, TRUE Hiit is ridiculously intense and painful and mutha trucking HARD!!!

 

[Inarius]

nice incline bench man

 

[SilentBob187]

sub'd to see about this PRIME product...my only thing is you must not be doing TRUE HIIT cardio, because no man alive, no matter who they are, can do 30 mins of TRUE HIIT. 8-10 mins max for real deal TRUE Hiit, before puking and dropping. Honestly, TRUE Hiit is ridiculously intense and painful and mutha trucking HARD!!!

1 minute sprints, 2 minutes jog, repeat. I dunno if it's TRUE or not, but it sucks something awful. Planning on moving to 1 minute sprints, 1.5 minutes jog to add more sprints to the 30 minutes.

At present it boils down to 10 minutes of sprints and 20 of jogging. Sorry for any confusion.

 

[Inarius]

1 minute sprints, 2 minutes jog, repeat. I dunno if it's TRUE or not, but it sucks something awful. Planning on moving to 1 minute sprints, 1.5 minutes jog to add more sprints to the 30 minutes.

At present it boils down to 10 minutes of sprints and 20 of jogging. Sorry for any confusion.

ahhh.... cardio.... my worst nightmare

 

[SilentBob187]

Day 16

Cardio
5 minute warmup
30 minutes HIIT
1 minute sprints, 1:30 minute jog, repeat
total of 12 sprints
5 minute cool down

Dietary Totals:
Meal 1
8oz Kielbasa
1/2 cup almonds

Meal 2
6 whole eggs
1tbsp coconut oil

Meal 3
2 cheese sticks
1/2 cup sunflower seeds

Meal 4
2 cheese sticks
1/2 cup sunflower seeds

Meal 5
1 Ostrim beef stick
2 cheese sticks
1/2 cup sunflower seeds

Meal 6
6 whole eggs
2tbsp coconut oil (1 for the eggs, one for Bob)
2tbsp fish oil

Totals:
4434 calories
253g protein
86g carbs (32g fiber, 22g sugar)
342g fat (107g poly, 81g mono, 119g sat)

Narrative:
Stepped up the cardio today as promised, only 90 seconds of jogging between sprints instead of 2 minutes. Apparently I have a new foe on AM. Inarius and I are similar in numbers so the plan is to motivate each other by outlifting each other week after week.

That being said, you should all take a look at his Sheiko training log http://anabolicminds.com/forum/workout-logs/110627-inarius-vs-sheiko.html I've already told him that I plan on giving Sheiko a whirl in January so I'm interested in finding out what my 1RMs are on the big 3. Inarius, this is me officially calling you out. Bring it on!!! :aargh:

Song of the Day:
Strung Out - Bark At The Moon
YouTube - Strung Out - Bark at the Moon (Ozzy Cover)

 

[bslick69b]

looking good bob!....Meal 6
6 whole eggs
2tbsp coconut oil (1 for the eggs, one for Bob)
2tbsp fish oil

how do you eat your eggs,raw or cooked?

 

[SilentBob187]

looking good bob!....Meal 6
6 whole eggs
2tbsp coconut oil (1 for the eggs, one for Bob)
2tbsp fish oil

how do you eat your eggs,raw or cooked?

scrambled, easiest/quickest way to fly. :food:

 

[bslick69b]

scrambled, easiest/quickest way to fly. :food:

thats my style!..thats alot of eggs my friend!

 

[SilentBob187]

Day 17

Total Body
Squats: 225x10
SLDL: 165x10, 230x10
Incline Bench: 165x10, 185x6(+4 @ 165)
Dips: 10
Hammer Low Rows: 150x10, 170x10
Pullups: 10(+25lb assist), 10(+40lb assist)
DB Shrugs: 80x10
Lateral Raises: 20x10
Face Pulls: 42.5x10
Military: 155x10
Standing DB Curls: 30x10, 35x10
Skull crushers: 70x10, 70x10
Calf Raises: 225x10, 315x10

Dietary Totals:
Meal 1
8oz Kielbasa
1/2 cup almonds

Meal 2
6 whole eggs
1tbsp coconut oil

Meal 3
1 cytosport protein drink
1/2 cup almonds

Meal 4
6oz London Broil
2 cups green beans
2tbsp fish oil
1/2 cup walnuts

Meal 5
TBA

Meal 6(if awake)
TBA

After 4 meals:
3051 calories
196g protein
65g carbs (29g fiber, 18g sugar)
223g fat (66g poly, 79g mono, 58g sat)

Narrative:
Free squatting 225 is A LOT different than 225 in the smith machine. It hurt so good. I didn't think I was going to be able to get both of my deadlifts done but I got em both with good form.

I'm slowly creeping up on most of my lifts. It's nice to have some sort of feeling of accomplishment while doing total body. I think this evening I'll either do more eggs or just a milk protein shake and some more walnuts. Depending on how long I stay up I may do both.

Song of the Day:
Tobias Sammet's Avantasia - Devil In The Belfry
YouTube - Tobias Sammet's Avantasia - Devil In The Belfry

 

[bslick69b]

logs looking sweet bob!..keep up the good work!:thumbsup:..MERRY CHRISTMAS MY FRIEND!

 

[Inarius]

how much longer do you have on this workout?

 

[SilentBob187]

how much longer do you have on this workout?

I reckon at least 1 more week.

 

[Inarius]

I reckon at least 1 more week.

I bet you will rip it up if you decide to do some heavy sets

 

[SilentBob187]

Day 18

Christmas, no training.
6 meals
Lots of nuts
Ham, cheese, sausage

Narrative:
Didn't track but probably between 3500 and 4000 calories judging by similar days. Friday update will be posted shortly.

 

[SilentBob187]

Day 19:

Total Body:
Squats: 225x10
SLDL: 165x10, 235x10
Incline Bench: 165x10, 185x6(+4 @ 165)
Dips: 10
Hammer Low Rows: 155x10, 180x10
Pullups: 10(+25lb assist), 10(+40lb assist)
DB Shrugs: 80x10
Lateral Raises: 20x10
Face Pulls: 42.5x10
Military: 155x10
Standing DB Curls: 30x10, 35x10
Skull crushers: 70x10, 70x10
Calf Raises: 225x10, 315x10

Dietary Totals:
Meal 1
6 whole eggs
1/2 cup almonds
1tbsp coconut oil

Meal 2
1/2 cup sunflower seeds
2 cheese sticks

Meal 3
1/2 cup sunflower seeds
2 cheese sticks

Meal 4
1/2 cup sunflower seeds
2 cheese sticks

Meal 5
8oz Kielbasa
1/2 cup walnuts

Meal 6
6oz Turkey Breast
1 cup broccoli
2 fiber chews
2tbsp fish oil

Totals:
4286 calories
270g protein
95g carbs (40g fiber, 19g sugar)
314g fat (126g poly, 67g mono, 85g sat)

Narrative:
I've eaten a lot today. I've been up since 7 which explains a lot. I'll probably have one more meal before I call it a night which will probably consiste of some milk protein and almonds, quick and filling.

Week 3 is coming to an end and I really don't have any reports from the supplement side. My lifts are slowly going up which I suppose can be attributed to the Activate and Prime. My deadlifts (sets of 10) have increased from 200lb to 235lb I know my max was around 315 at the time that I started this log but I don't know what my 10RM was prior to this log.

Other lifts of interest:
Deadlift: 200x10 -> 235x10
Squats: 200x10 -> 225x10
Incline Bench (BB): 155x10 -> 185x6(+4 @ 165)
Military (seated, front): 135x10 -> 155x10

There will be one more week of these Total Body workouts before part 1 of this log comes to a close. I finally received my KB training vid however it's a little late to implement that on the cardio days.

During part is where the competition with Inarius begins. :twisted: Get ready for the excitement!

Song of the Day:
Kamelot - March of Mephisto
YouTube - KAMELOT - March Of Mephisto

 

[bslick69b]

looking good bob!:thumbsup:

 

[SilentBob187]

Day 22

Total Body
Squats: 230x10
SLDL: 155x10, 205x10
DB Incline Bench: 80x10, 85x10
Dips: 1 set
One Armed Rows: 60x10, 70x10
Wide Grip Pulldowns: 120x10, 140x10
Seated Rows: 140x10
Lateral Raises: 20x10
Face Pulls: 42.5x10
DB Shoulder Press: 65x10
Incline DB Curls: 25x10
DB Hammer Curls: 30x10
Close Grip Bench: 155x10, 185x10
One Legged Calf Raises: 120x10, 120x10
Ab Circuit: 1 set

Dietary Totals:
Meal 1
6 whole eggs
1tbsp coconut oil

Meal 2
2 cheese sticks
1/2 cup sunflower seeds

Meal 3
2 cheese sticks
1/2 cup sunflower seeds

Meal 4
2 cheese sticks
1/2 cup sunflower seeds

Meal 5
6 whole eggs
2tbsp coconut oil

Meal 6
1/2 cup walnuts

Meal 7
1/4 cup almonds
1 scoop milk protein isolate

Totals:
4264 calories
238g protein
90g carbs (33g fiber, 22g sugar)
328g fat (130g poly, 75g mono, 108g sat)

Narrative:
Well this weekend was good, didn't track the diet but I kept it in range. Did a 36 hour refeed instead of 24 because I couldn't resist all of the good food that was cooked on Christmas any longer.
This is my last week of total body. Next week is a 3 day split. Monday is finding my Squat 1RM, Wednesday is Chest 1RM and Friday is DeadLift 1RM. Each day will be about a half hour of warming up and smaller lifts before I start cranking out heavy weight. Bottom line, I want to destroy Inarius' starting numbers.
:bb3:

Song of the Day:
Blind Guardian - Mirror, Mirror
[ame="http://www.youtube.com/watch?v=1AfNOKQdY-U"]YouTube - Blind Guardian- Mirror Mirror[/ame]

 

[bslick69b]

looking good there bob!:thumbsup:..its all good bro keep that grind on!:thumbsup:

 

[SilentBob187]

Day 23

Cardio:
30 minutes HIIT
12, 1 minute sprints

Dietary Totals:
Meal 1
8oz Kielbasa
1/4 cup almonds

Meal 2
1/2 cup walnuts
2 cheese sticks

Meal 3
1/2 cup almonds
2 cheese sticks
1 ostrim beef stick

Meal 4
6 whole eggs
2tbsp coconut oil

Meal 5
1/2 cup walnuts
2 cheese sticks

Meal 6
1 scoop milk protein isolate
2tbsp fish oil

Totals:
4208 calories
243g protein
80g carbs (33g carbs, 22g sugar)
324g fat (102g poly, 71g mono, 90g sat)

Narrative:
Nothing to report, counting down to Sheiko.

Song of the Day:
Motley Crue - Same Ol' Situation
[ame="http://www.youtube.com/watch?v=PGMugNs4ZiM"]YouTube - Same Ol' Situation (S.O.S.) - Motley Crue[/ame]

 

[bslick69b]

like that song bro,and if im not mistaken its a song about a dudes g.f leaving him for another woman!..looking good bob!:thumbsup:

 

[SilentBob187]

Day 24

Total Body
Squats: 235x10
SLDL: 160x10, 190x10
DB Incline Bench: 85x10, 85x10
Dips: 1 set
One Armed Rows: 60x10, 70x10
Wide Grip Pulldowns: 125x10, 145x10
Seated Rows: 145x10
Lateral Raises: 20x10
Face Pulls: 42.5x10
DB Shoulder Press: 70x10
Incline DB Curls: 25x10
DB Hammer Curls: 30x10
Close Grip Bench: 155x10, 185x10
Calf Raises: 225x10, 315x10
Ab Circuit: 1 set

Dietary Totals:
3992 calories
269g protein
72g carbs (27g fiber, 20g sugar)
292g fat (104g poly, 53g mono, 76g sat)

Narrative:
Happy New Year.

 

[Inarius]

happy new year boss. What are your 1RM that you are using for sheiko?

 

[SilentBob187]

happy new year boss. What are your 1RM that you are using for sheiko?

I don't know yet. I'll let you know next week. Monday we're finding our DL 1RM, Wednesday is Bench 1RM and Friday is squat 1RM

 

[Inarius]

sounds good boss man

 

[SilentBob187]

Day 25

Cardio:
30 minutes HIIT
12, 1 minute sprints

Dietary Totals:
3978 calories
237g protein
105g carbs (43g fiber, 22g sugar)
290g fat (95g poly, 61g mono, 69g sat)

Narrative:
Ug tired, ug have long day.

Song of the Day:
Metallica - So What
[ame="http://www.youtube.com/watch?v=E52tl3Zh94w"]YouTube - Metallica So what[/ame]

 

[mister ed]

Looking good SB!

 

[SilentBob187]

Day 26

Total Body
Squats: 240x10
SLDL: 165x10, 225x10
DB Incline Bench: 85x10, 85x10
Dips: 1 set
One Armed Rows: 60x10, 70x10
Wide Grip Pulldowns: 120x10, 145x10
Seated Rows: 145x10
Lateral Raises: 20x10
Face Pulls: 50x10
DB Shoulder Press: 70x10
Incline DB Curls: 30x10
DB Hammer Curls: 30x10
Close Grip Bench: 160x10, 190x7(+185x3)
Calf Raises: 225x10, 315x10
Ab Circuit: 1 set

Dietary Totals:
4168 calories
261g protein
97g carbs (41g fiber, 23g sugar)
304g fat (91g poly, 72g mono, 86g sat)

Narrative:
I had a big portion of homemade chili today for lunch. It had ground turkey, chuncks of beef, and red peppers in it. No beans. I don't know the calories on it because I didn't make it. My co-worker brought it in. So I'm probably somewhere between 4300 and 4500 for calories for today.
Had a good day at the gym too. 225 SLDL for 10 reps was intense. I think that was the first time I've done that. I should also note in the log that aside from this week, every time it has SLDL listed, it should be traditional deadlifts. Total Body is OVER! It's time for

Song of the Day:
Phil Collins - Sussudio
[nomedia="http://www.youtube.com/watch?v=gB775nB3YBI"]YouTube - Broadcast Yourself.[/nomedia]
Yeah, first song I heard when I walked in the Gym today. I felt the spirit of Patrick Bateman enter my body.

 

[bslick69b]

mmmm!..homemade chili!..cant lose!:thumbsup:..keep up the good work!S.B!

 

[JudoJosh]

I finally received my KB training vid however it's a little late to implement that on the cardio days.

how are the vids.. I mess around with KB, I have a buddy who is real into them and showed me a couple of moves that I pratice and was thinking about an instructional dvd but afraid of them being garbage.. let me kno how yours was

 

[SilentBob187]

Day 27

Off

Dietary Totals:
3875 calories
254g protein
69g carbs (31g fiber, 15g sugar)
287g fat (81g poly, 64g mono, 79g sat)

Narrative:
REFEED TOMORROW! YEAH!!!!!!!!!!!!

 

[bslick69b]

Day 27

Off

Dietary Totals:
3875 calories
254g protein
69g carbs (31g fiber, 15g sugar)
287g fat (81g poly, 64g mono, 79g sat)

Narrative:
REFEED TOMORROW! YEAH!!!!!!!!!!!!

:food::thumbsup:

 

[jakellpet]

Narrative:
I had a big portion of homemade chili today for lunch. It had ground turkey, chuncks of beef, and red peppers in it. No beans. I don't know the calories on it because I didn't make it. My co-worker brought it in. So I'm probably somewhere between 4300 and 4500 for calories for today.

I make that with Kangaroo mince - real lean and choka full of iron.

per 100g ------------- prot(g)----fat(g)-----E(kJ)

Crocodile-------------- 21.1-------1.9------436
Chicken Breast---------20.2-------10.2-----720
Beef Sirloin-------------19.3-------16-------921
Kangaroo---------------24---------1-3-----500
Lean Lamb------------- 22---------2-7-----530
Lean Beef --------------22---------2-5-----500

 

[bslick69b]

hey jake, you serious!..croc and kangaroo!:food:

 

[jakellpet]

hey jake, you serious!..croc and kangaroo!:food:

not so much the croc, but hell yeah on the roo - it's cheaper than beef. A bit game-tasting, but in chilli it's fine.

 

[bslick69b]

not so much the croc, but hell yeah on the roo - it's cheaper than beef. A bit game-tasting, but in chilli it's fine.

what does it taste like bro!(roo)..and have you ever had croc?..if so what does that taste like?

 

[nofx4110]

I played "so what" for my girlfriend one time and she won't listen to anything else on my ipod.

 

[bslick69b]

I played "so what" for my girlfriend one time and she won't listen to anything else on my ipod.

what a coincedence!..i played "go fok yourself" for a wise a$$ once and he did!:thumbsup:

 

[Inarius]

croc tastes like fishy chicken

 

[bslick69b]

croc tastes like fishy chicken

really!..you had some before?

 

[Inarius]

really!..you had some before?

yeah I didnt like it. It just wasnt anything special

 

[bslick69b]

yeah I didnt like it. It just wasnt anything special

thanks bud!..i just wanted to know how it tasted!..and apparently kangaroos are a delicacy in the making!:food::thumbsup:

 

[Inarius]

thanks bud!..i just wanted to know how it tasted!..and apparently kangaroos are a delicacy in the making!:food::thumbsup:

haha crocs are not! I suggest trying it once to see if you like it but I didnt.

 

[bslick69b]

haha crocs are not! I suggest trying it once to see if you like it but I didnt.

i hear ya!..but being from hawaii, we eat pretty exotic foods here!..raw crab,raw squid,raw fish..etc!..but concidering that i only seen a croc in the zoo!..LOL..chances are thats as close as im gonna' get!

 

[Inarius]

i hear ya!..but being from hawaii, we eat pretty exotic foods here!..raw crab,raw squid,raw fish..etc!..but concidering that i only seen a croc in the zoo!..LOL..chances are thats as close as im gonna' get!

time for a little late night adventure then!