WarcraftJJS dropping War on the iron with the help of "The One"

[WarcraftJJS]

So I actually started "The One" on Monday and I'm going to post about every 3 days or so.

Video was taken on Thursday, Monday I weighed in at 231.1 lbs./23% (Every Monday I will have my weight and fat%)

[ame="http://www.youtube.com/watch?v=YMQrmboXAcg"]YouTube - TheOneFirstSUB[/ame]

Doseing
The One: 2 in the morning and 1 more around 2:30.
NeoVar: 3 caps in the morning 3 more right after workout
Omega-Essentials: 2 around morning snack time.
Animal Pak: snack before workout
Creatine Caps: 3 before workout and 3 after workout.
Protein: Thoughout the day trying to get around 230g
Pre-workout Drink: BSN NoXplode

Most of my workouts are after work so I get to the gym around 5:30 pm or 6:00 pm.
(If I'm using a Dumbell the lbs. is per dumbell.)

Monday:

Food:
1.25 gal of water, 6 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Workout: Arms
Barbell - Close Grip Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Cable - Triceps Pushdown
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 150.00 Lbs
Set 3: 8 x 150.00 Lbs

Barbell - Close Grip Bench Skull Crusher
Set 1: 8 x 90.00 Lbs
Set 2: 8 x 90.00 Lbs
Set 3: 8 x 90.00 Lbs

Barbell Curl
Set 1: 5 x 100.00 Lbs
Set 2: 6 x 90.00 Lbs
Set 3: 6 x 90.00 Lbs

Dumbbell - Incline Curls
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 7 x 45.00 Lbs

Preacher Curl Close Grip
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 8 x 80.00 Lbs

Dumbbells Palm up Wrist Curl
Set 1: 8 x 35.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 50.00 Lbs

Dumbbells Palm down Wrist Curl
Set 1: 8 x 20.00 Lbs
Set 2: 8 x 20.00 Lbs
Set 3: 8 x 20.00 Lbs

Stationary Bike
Distance; 1.77 mi
Time: 7 min 0 sec
Calories burnt: 58
Level/Resistance: 10

Treadmill
Distance: 0.8 mi
Time: 10 min 0 sec
Calories burnt: 88

Notes:
Good workout tired after 3 days off.

-------------------------------------------------------------------------

Tuesday: Shoulders/Traps

Food:
1.25 gal of water, 6 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.74 mi
Time: 7 min 0 sec
Calories burnt: 59
Level/Resistance: 11

Dumbbell Lying Rear Lateral Raise
Set 1: 8 x 35.00 Lbs
Set 2: 8 x 40.00 Lbs
Set 3: 8 x 40.00 Lbs

Dumbbell - Lateral raise
Set 1: 8 x 35.00 Lbs
Set 2: 8 x 35.00 Lbs
Set 3: 8 x 35.00 Lbs

Barbell Shrugs
Set 1: 3 x 275.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 245.00 Lbs

Dumbbell Shrugs (Total lbs.)
Set 1: 8 x 220.00 Lbs
Set 2: 8 x 220.00 Lbs
Set 3: 8 x 220.00 Lbs

Dumbbell Standing Upright Row
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 45.00 Lbs

Barbell - Behind Neck Overhead Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 135.00 Lbs
Set 3: 8 x 135.00 Lbs
Set 4: 8 x 135.00 Lbs

No Cardio

Notes:
Not bad workout could have been better no cardio. Not good. Try for Thursday.

------------------------------------------------------------------------

Wednesday: Off Day

Food:
1.25 gal of water, 5 meals.
Muscle Hardness, Vascularity: Offday
Mood/Aggression: Good day
Libido: Good
Joints: NP

Overall Sense of Feeling: Feel great after only 3 days will have to see if more is to come over the next 4 weeks.

 

[UKStrength]

Nice mate, good luck with The One (I only seem to be hearing good things about it so far).

Are you using 2nd gear for PCT?

What are your goals for the cycle?

What dietary plan are you following?

Sorry for all the questions! Just nosy I guess

 

[WarcraftJJS]

No problem.

PCT:
2nd Gear, Drive (Test Booster), NeoVar, Bio-Mend, Omega-Essentials, Animal pak, and normal stuff.

Goals and many to just pack on some good lean muslcle and lean out a some of my fat levels.

Dietary:
Well with help from Guejsn, I'm going with a diet of Carbs 1.5g per my wieght, 1g per, and around 80g to 100g of fat a day.

I have not been writeing down my diet but I'm going to start. I know that will help.

 

[Rosie Chee]

Great seeing your log up. Are you entering the AppNut Challenge?

 

[Zero V]

Thats what I was thinking, you in the appnut challenge?

 

[WarcraftJJS]

I didn't think I could because I didn't have a video. can I still?

 

[Rosie Chee]

I didn't think I could because I didn't have a video. can I still?

Make a video and you can.

 

[WarcraftJJS]

Weight: 238 lbs./ 23% fat.

Food:
1.25 gal of water, 6 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Thursday: Back

Stationary Bike
Distance: 1.72 mi
Time: 7 min 0 sec
Calories burnt: 55
Level/Resistance: 12

Wide Grip Front Lat Pull Down
Set 1: 8 x 150.00 Lbs
Set 2: 8 x 150.00 Lbs
Set 3: 8 x 150.00 Lbs

Cable Pull Downs - V-Bar
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 150.00 Lbs

Pull Ups - Front
Set 1: 5 reps
Set 2: 7 reps
Set 3: 5 reps

Cable - Seated Row
Set 1: 8 x 160.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 160.00 Lbs

Dumbbell - Bent Over Row (Total Lbs)
Set 1: 8 x 90.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 6 x 100.00 Lbs

Treadmill
Distance: 1 mi
Time: 15 min 11 sec
Calories burnt: 102

Notes:
Good workout not to bad on the tradmill could have been better. Try on saturday for better cardio.

---------------------------------------------------------------------------------------------

Friday: Legs/Calves

Food:
1.00 gal of water, 7 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Barbell Full Squat
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 135.00 Lbs
Set 3: 8 x 165.00 Lbs

Machine Leg Extension
Set 1: 8 x 195.00 Lbs
Set 2: 8 x 195.00 Lbs
Set 3: 8 x 210.00 Lbs

Barbell - Romanian Deadlift
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 5 x 225.00 Lbs

Machine - Lying Leg Curls
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 130.00 Lbs
Set 3: 8 x 130.00 Lbs

Standing Calf Raise
Set 1: 8 x 60.00 Lbs
Set 2: 8 x 70.00 Lbs
Set 3: 8 x 80.00 Lbs

Seated Calf Raise
Set 1: 8 x 390.00 Lbs
Set 2: 8 x 400.00 Lbs
Set 3: 8 x 400.00 Lbs

Stationary Bike
Distance: 1.89 mi
Time: 7 min 0 sec
Calories burnt: 62
Level/Resistance: 12

Notes:
Workout could have been better try next time to cut out the no-explode. Heart rate was almost to much. Felt like I was going to throw up a couple times.

----------------------------------------------------------------------------------------------------------

Saturday: Chest/Abs

Food:
1.50 gal of water, 6 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.77 mi
Time: 7 min 0 sec
Calories burnt: 60
Level/Resistance: 12

Barbell Incline Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 5 x 225.00 Lbs
Set 3: 5 x 225.00 Lbs

Dumbbell Decline Bench Press (Total Lbs)
Set 1: 8 x 210.00 Lbs
Set 2: 5 x 210.00 Lbs
Set 3: 8 x 210.00 Lbs

Dumbbell Flyes Incline (Total Lbs.)
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Machine Pec Dec
Set 1: 8 x 200.00 Lbs
Set 2: 8 x 200.00 Lbs
Set 3: 8 x 200.00 Lbs

Barbell Bench Press
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 245.00 Lbs
Set 3: 5 x 245.00 Lbs

Cable Crunch
Set 1: 8 x 200.00 Lbs
Set 2: 15 x 200.00 Lbs
Set 3: 10 x 200.00 Lbs

Notes:
Workout was sh!t did not eat enuf. My own fault. I'm better than this. Have to find out why my right forarm hurts like hell.

-----------------------------------------------------------------------------------------------------

Sunday: OFF Day (BaseBall Game Oh god the drinks that are there and i did not even have one I'm a God (In my own mind. :smite: ))

Food:
1.75 gal of water, 5 meals.
Muscle Hardness, Vascularity: NA
Mood/Aggression: Happy most of the day then the SOXs lost. :crying:
Libido: Good
Joints: NP

----------------------------------------------------------------------------------------------------

Monday: Arms

1.00 gal of water, 6 meals.
Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.62 mi
Time: 7 min 0 sec
Calories burnt: 51
Level/Resistance: 10

Barbell - Close Grip Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Cable - Tricep Pushdown
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 150.00 Lbs
Set 3: 8 x 150.00 Lbs

Barbell - Close Grip Bench Skull Crusher
Set 1: 8 x 90.00 Lbs
Set 2: 8 x 90.00 Lbs
Set 3: 8 x 90.00 Lbs

Barbell Curl
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Dumbbell - Incline Curls
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 45.00 Lbs

Preacher Curl Close Grip
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 8 x 80.00 Lbs

Dumbbells Palm Up Wrist Curl
Set 1: 8 x 50.00 Lbs
Set 2: 8 x 50.00 Lbs
Set 3: 8 x 45.00 Lbs

Dumbbells Palm Down Wrist Curl
Set 1: 8 x 20.00 Lbs
Set 2: 8 x 20.00 Lbs
Set 3: 8 x 20.00 Lbs

Treadmill
Distance: 1.03 mi
Time: 15 min 10 sec
Calories burnt: 104

Notes:
Did not take createn today and was able to do cardio. Not bad workout could be better. Leg day tomorrow will be better.

 

[WarcraftJJS]

And I will start to write down what I eat because I need to start to post up here.

 

[WhatsaRoid?]

Nice, your off to a great start I'm glad you decided and got the chance to enter. Even though we are competitors I'm still rooting for ya.

...Now picture the hot chick you want to approach as a fat walrus taking a sh*t. Now its instantly easy to talk to her without trying to hard and screwing up.

Best advice for picking chicks up haha...

Dropping War

When I first read that in your title I was like hey hey buddy haha

Just seen your video nice affliction shirt I can't fit mine anymore

Distance:
Time:
Calories burnt:

Great log, I'm taking this from you I need to start noting this down

 

[WarcraftJJS]

Ya the shirt went from a not loose fitting shirt on top and a tight fitting on the bottom to a tight shirt on the top and starting to be loose fitting on the bottom. HAHA :nervous:

And no problem I'm glad you can use it. Its good info to keep even if the Cal. numbers are a little off.

 

[WarcraftJJS]

Tuesday: Legs/Calves

Food:
1.25 gal of water, 5 meals.

Morning: Oatmeal and fruit
Snack: 1/2 cup of carrots and 1 cup of watermelon
Lunch: 1 Filet of Fish and Baked Potato from the grill, and 1 cup of Broccoli
Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and small bag of Baked Layes
Dinner: Double Hamburger, Salad, couple fries from my kid’s meal. (Just for the taste. Oh there so good I miss them. :spankme: )

Muscle Hardness, Vascularity: Not bad.
Mood/Aggression: Always there
Libido: Good
Joints: NP

Stationary Bike
Distance: 2.03 mi
Time: 7 min 0 sec
Calories burnt: 59
Level/Resistance: 10

Barbell Full Squat
Set 1: 8 x 155.00 Lbs
Set 2: 8 x 185.00 Lbs
Set 3: 8 x 225.00 Lbs

Machine Leg Extension
Set 1: 8 x 210.00 Lbs
Set 2: 8 x 210.00 Lbs
Set 3: 8 x 210.00 Lbs

Barbell - Romanian Deadlift
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 7 x 225.00 Lbs

Machine - Lying Leg Curls
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 130.00 Lbs
Set 3: 8 x 130.00 Lbs

Standing Calf Raise
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 8 x 80.00 Lbs

Seated Calf Raise
Set 1: 8 x 400.00 Lbs
Set 2: 8 x 400.00 Lbs
Set 3: 8 x 400.00 Lbs

Treadmill
Distance: 1.02 mi
Time: 15 min 0 sec
Calories burnt: 103

Notes:
Workout was good cardio could have been better but because of leg day I understand why. Still good workout.

 

[WhatsaRoid?]

I like the fact your doing cardio keep it up

 

[WarcraftJJS]

I like the fact your doing cardio keep it up

I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird. :dunno:

 

[WhatsaRoid?]

I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird. :dunno:

Very weird, what form of creatine are you using? Also how were you feeling on the days you couldn't really do cardio? Winded? I have asthma so I'm often winded and at times after cardio I have to lay down or I'd passout so I know your pain man.

 

[WarcraftJJS]

Very weird, what form of creatine are you using? Also how were you feeling on the days you couldn't really do cardio? Winded? I have asthma so I'm often winded and at times after cardio I have to lay down or I'd passout so I know your pain man.

Creatine Ethyl Ester that is the stuff I have. I felt Winded, my heartrate was though the roof, and my right for arm hurt :dunno: . I stopped taken it and I felt great like I could do my cardio again. And it basicly came all back the same day I stoped taking it. Weird. :dunno:

Maybe I should try a different type.

 

[WarcraftJJS]

Wedensday: OFF Day

Food:
1.25 gal of water, 5 meals.

Morning: Oatmeal and fruit
Snack: 1/2 cup of carrots and 1 cup of Strawberrys (Yum)
Lunch: Homemade Turkey and Beef Burger and Baked Potato from the grill
Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and small bag of Baked Layes
Snack: Protein Shake
Dinner: Grilled Pork Chop and Green Saled/Low fat Itailan Dressing

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

Notes:
Have to add in a Protein shake to get my Protein up.

 

[WhatsaRoid?]

Creatine Ethyl Ester that is the stuff I have. I felt Winded, my heartrate was though the roof, and my right for arm hurt :dunno: . I stopped taken it and I felt great like I could do my cardio again. And it basicly came all back the same day I stoped taking it. Weird. :dunno:

Maybe I should try a different type.

I would get some bulk mono or micro even..you know what you could try the new con-cret creatine I'm hearing great things about it. I might order that with some IML cee soon.

 

[Rosie Chee]

I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird. :dunno:

Creatine shouldn't affect your ability to do cardio (and if you're doing high intensity cardio, would actually be beneficial).

Creatine Ethyl Ester that is the stuff I have...Maybe I should try a different type.

I would recommend using a regular creatine monohydrate product instead of a creatine ethyl ester.

 

[WarcraftJJS]

I will have to try the creatine monohydrate then.

 

[Rosie Chee]

I will have to try the creatine monohydrate then.

You can use straight creatine monohydrate caps/powder, or use a creatine product that has creatine monohydrate in. Something like NeoVar Recomped would be excellent while on The ONE, and if trying to recomp or bulk in general.

 

[WarcraftJJS]

You can use straight creatine monohydrate caps/powder, or use a creatine product that has creatine monohydrate in. Something like NeoVar Recomped would be excellent while on The ONE, and if trying to recomp or bulk in general.

I was taking NeoVar Recomped and Creatine Ethyl Ester do you think it was to much?

 

[Rosie Chee]

I was taking NeoVar Recomped and Creatine Ethyl Ester do you think it was to much?

Probably. You DON'T need TWO creatine products (and would have been getting enough creatine per day from the NeoVar Recomped alone).

 

[WarcraftJJS]

Probably. You DON'T need TWO creatine products (and would have been getting enough creatine per day from the NeoVar Recomped alone).

Oh do I know now. Feel a lot better now.

 

[WhatsaRoid?]

Oh do I know now. Feel a lot better now.

Good to hear my friend :wave2:

 

[WarcraftJJS]

Good to hear my friend :wave2:

Thanks man. I just had a good workout and will update after my nefs. graduation.

 

[WarcraftJJS]

Thursday: Shoulders/Traps

Food:
1.50 gal of water, 6 meals.

Morning: Oatmeal and fruit
Snack: 1/2 cup of carrots and 1 cup of Strawberrys (Yum)
Lunch: Turkey Piniany with Brocily and Cheese Soup
Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and Less then 1oz of Barq. Chips
Dinner after workout: (Free food day at gym!) 2 burgers in a wrap, Chicken wrap.
Snack: Ceaser side saled.

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

Stationary Bike
Distance: 2.06 mi
Time: 7 min 0 sec
Calories burnt: 59
Level/Resistance: 10

Barbell - Behind Neck Overhead Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 135.00 Lbs
Set 3: 8 x 135.00 Lbs
Set 4: 8 x 135.00 Lbs

Dumbbell Standing Upright Row
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 45.00 Lbs

Dumbbell - Lateral raise
Set 1: 8 x 30.00 Lbs
Set 2: 8 x 35.00 Lbs
Set 3: 8 x 35.00 Lbs

Dumbbell Lying Rear Lateral Raise
Set 1: 8 x 40.00 Lbs
Set 2: 8 x 40.00 Lbs
Set 3: 8 x 45.00 Lbs

Barbell Shrugs
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Dumbbell Shrugs (Total Lbs)
Set 1: 8 x 220.00 Lbs
Set 2: 8 x 220.00 Lbs
Set 3: 8 x 220.00 Lbs

Notes:
Rushed workout. No cardio will do some on Friday if not a full workout, family in town so they b!tch if I don't atlest spend time with them.

 

[WhatsaRoid?]

Your shoulders seem strong, a lot stronger then mine hows your shoulder and trap size? I'm going to go a lil heavier on mine so I can catch up

 

[WarcraftJJS]

Your shoulders seem strong, a lot stronger then mine hows your shoulder and trap size? I'm going to go a lil heavier on mine so I can catch up

I have always had a bigger upper body and now that I'm starting to take some of the under lying water and fat I'm staring to finlly see them for what they really are. So size of I'm not sure right now.

 

[WhatsaRoid?]

I have always had a bigger upper body and now that I'm starting to take some of the under lying water and fat I'm staring to finlly see them for what they really are. So size of I'm not sure right now.

Post after pics

 

[WarcraftJJS]

Post after pics

Will do.

 

[WarcraftJJS]

Friday: Chest

Food:
1.50 gal of water, 6 meals.

Muscle Hardness, Vascularity: Not Bad
Mood/Aggression: Fine
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.92 mi
Time: 7 min 0 sec
Calories burnt: 57
Level/Resistance: 10

Barbell Incline Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 5 x 225.00 Lbs
Set 3: 5 x 225.00 Lbs

Dumbbell Decline Bench Press (Total Lbs)
Set 1: 8 x 210.00 Lbs
Set 2: 8 x 230.00 Lbs
Set 3: 8 x 260.00 Lbs

Dumbbell Flyes Incline (Total Lbs)
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Machine Pec Dec
Set 1: 8 x 200.00 Lbs
Set 2: 8 x 200.00 Lbs
Set 3: 8 x 200.00 Lbs

Barbell Bench Press
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 245.00 Lbs
Set 3: 5 x 245.00 Lbs

Cable Crunch
Set 1: 8 x 200.00 Lbs
Set 2: 15 x 200.00 Lbs
Set 3: 15 x 200.00 Lbs

Notes:
Another rushed workout. But not bad, no cardio again!! Hell have to do it on Saturday.

------------------------------------------------------------------------------------------------

Saturday: Off Day (Didn't want to but Family in town.)

Food:
1.25 gal of water, 4 meals.

Morning: Chopped Steak, 2 eggs, potatoes
Lunch: Sandwich
Snack: Apple
Dinner: Homemade Sloppy-Joes made with 95% ground beef. (4)

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

------------------------------------------------------------------------------------------------

Sunday: Back

Food:
1.50 gal of water, 4 meals.

Morning: Sandwiches and Tea
Lunch: Sloppy-Joes (3) Chips
Snack: Protein Cookies (2)
Dinner: Grilled Chicken Club with fries (bad me.)

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.55 mi
Time: 7 min 0 sec
Calories burnt: 51
Level/Resistance: 10

Pull Ups - Front
Set 1: 8 reps
Set 2: 6 reps
Set 3: 6 reps

Dumbbell - Bent Over Row (Total Lbs)
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Wide Grip Front Lat Pull Down
Set 1: 8 x 150.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 160.00 Lbs

Cable - Seated Row
Set 1: 8 x 160.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 170.00 Lbs

Cable Pull Downs - V-Bar
Set 1: 8 x 150.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 160.00 Lbs

Dumbbell - One Arm Row
Set 1: 8 x 105.00 Lbs
Set 2: 8 x 105.00 Lbs
Set 3: 8 x 105.00 Lbs

Treadmill
Distance: 1.04 mi
Time: 15 min 0 sec
Calories burnt: 106
Level/Resistance: 0

Notes:
Add one back workout to routine. Felt great got cardio in trying to get to a 10 min mile. The hurting is not from HR but my feet and legs begin to hurt when I run.
But all round go workout today.

 

[Rosie Chee]

Looking good in here, Jason

 

[WhatsaRoid?]

Those sloppy joes have my mouth watering.

 

[WarcraftJJS]

Looking good in here, Jason

Thanks Rosie. Great thing is my wife is starting to kick in her workouts with the sameones I'm doing.

Those sloppy joes have my mouth watering.

YOU know it! :box: :burger: :684:

 

[WarcraftJJS]

Monday: Arms
Body Weight: 237.7 Lbs
Bf%: 22.9

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: Orange
Lunch: Sloppy-Joes (2), Chips
Snack: Sandwich with ham and Cheese
Dinner: Two Tacos Beef

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.55 mi
Time: 7 min 0 sec
Calories burnt: 50
Level/Resistance: 10

Barbell - Close Grip Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Cable - Tricep Pushdown
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 150.00 Lbs
Set 3: 8 x 150.00 Lbs

Barbell Curl
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Dumbbell - Incline Curls
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 45.00 Lbs

Preacher Curl Close Grip
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 7 x 80.00 Lbs

Dumbbells Palm Up Wrist Curl
Set 1: 8 x 50.00 Lbs
Set 2: 8 x 50.00 Lbs
Set 3: 8 x 50.00 Lbs

Dumbbells Palm Down Wrist Curl
Set 1: 8 x 20.00 Lbs
Set 2: 8 x 20.00 Lbs
Set 3: 8 x 20.00 Lbs

Treadmill
Distance 1.07 mi
Time 15 min 0 sec
Calories burnt 111
Level/Resistance 0

Notes:
Better workout today. Good cardio. Have to eat better tho.

 

[Rosie Chee]

Thanks Rosie. Great thing is my wife is starting to kick in her workouts with the sameones I'm doing.

Just be sure that she's training for HER goals, and that her programme is specific for HER (and that she's not just doing what you're doing).

 

[jef2007]

your doing 100lb db flys dam thats kicken..

 

[WarcraftJJS]

your doing 100lb db flys dam thats kicken..

Thats total bro sorry for the mis. I'm not that big.

 

[WarcraftJJS]

Tuesday: Legs/Calves

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: Bagel/Cream Cheese :nervous:
Lunch: Chicken Marcela, Rice, Brocille
Snack: Flatbreak Chicken Bacon Ranch Wrap
Dinner: 2 Beef Tacos, and Rice.

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Fine
Libido: Good
Joints: NP

Stationary Bike
Distance: 1.58 mi
Time: 7 min 0 sec
Calories burnt: 50
Level/Resistance: 10

Barbell Full Squat
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 245.00 Lbs

Machine Leg Extension
Set 1: 8 x 210.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Barbell - Romanian Deadlift
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Machine - Lying Leg Curls
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 140.00 Lbs
Set 3: 8 x 130.00 Lbs

Standing Calf Raise
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 8 x 80.00 Lbs

Seated Calf Raise
Set 1: 8 x 400.00 Lbs
Set 2: 10 x 400.00 Lbs
Set 3: 10 x 400.00 Lbs

Treadmill
Distance: 1.07 mi
Time: 15 min 0 sec
Calories burnt: 109
Level/Resistance: 0

Notes:
Not much to say about workout was avg.

 

[WarcraftJJS]

Wednesday: Off Day

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: Apple and orange
Lunch: Steak Portabbla, Potatoes, and green beans
Snack: Flatbreak Chicken Basil Parm Wrap and Myoplex Lite protein drink
Dinner: 2 piece of pizza

Muscle Hardness, Vascularity: Fine.
Mood/Aggression: Good
Libido: Good
Joints: Knees hurt a little.

 

[jef2007]

Thats total bro sorry for the mis. I'm not that big.

you'za maka mia feel weak lol

 

[WarcraftJJS]

Just be sure that she's training for HER goals, and that her programme is specific for HER (and that she's not just doing what you're doing).

PMed about her workouts I would like her to do.

 

[Rosie Chee]

PMed about her workouts I would like her to do.

Seen. Discussed. You know what to do now.

 

[WarcraftJJS]

Thursday: Shoulders/Traps

Food:
1.50 gal of water, 6 meals.

Morning: Oatmeal
Snack: FiberOne Bar
Lunch: Chicken and rezoto pasta and Vegs.
Snack: Flatbreak Chicken Basil Parm Wrap and Myoplex Lite protein drink
Dinner: Breast of Chicken litely baked barq sause and green beans
Snack: Chicken sandwich and saled with french dressing.

Muscle Hardness, Vascularity: Very Hard.
Mood/Aggression: Good
Libido: Good
Joints: God did my back hurt when I was doing my workouts.

Stationary Bike
Distance: 1.77 mi
Time: 7 min 0 sec
Calories burnt: 53
Level/Resistance: 10

Barbell - Behind Neck Overhead Press
Set 18 x 135.00 Lbs
Set 28 x 135.00 Lbs
Set 38 x 145.00 Lbs
Set 48 x 145.00 Lbs

Dumbbell Standing Upright Row (Each Lbs)
Set 18 x 45.00 Lbs
Set 28 x 45.00 Lbs
Set 38 x 50.00 Lbs

Dumbbell - Lateral raise (Each Lbs)
Set 18 x 35.00 Lbs
Set 28 x 35.00 Lbs
Set 38 x 40.00 Lbs

Dumbbell Lying Rear Lateral Raise (Each Lbs)
Set 18 x 40.00 Lbs
Set 28 x 45.00 Lbs
Set 38 x 45.00 Lbs

Barbell Shrugs
Set 18 x 225.00 Lbs
Set 28 x 225.00 Lbs
Set 38 x 225.00 Lbs

Dumbbell Shrugs (Total Lbs)
Set 18 x 220.00 Lbs
Set 28 x 230.00 Lbs
Set 38 x 240.00 Lbs

Treadmill
Distance: 1.09 mi
Time: 15 min 0 sec
Calories burnt: 113
Level/Resistance: 0

Notes:
13:10 mile on treadmill. Went up on a lot of stuff alround good workout.

 

[PhysiqueFreak]

hows it going in here?

 

[WarcraftJJS]

Back hurts a little from yesterday but I'm still going todo my Chest workout to day. You?

 

[WarcraftJJS]

Friday: Chest/Abs

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: ?
Lunch: Pasta and MeatBalls and Vegs.
Snack: Flatbreak Chicken Basil Parm Wrap and Myoplex Lite protein drink
Dinner: Chicken and Fish

Muscle Hardness, Vascularity: Very Hard.
Mood/Aggression: Good
Libido: Good
Joints: Arm hurts alittle but working thru it.

Stationary Bike
Distance: 1.58 mi
Time: 7 min 0 sec
Calories burnt: 50
Level/Resistance: 10

Barbell Incline Bench Press
Set 1: 8 x 135.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Dumbbell Decline Bench Press (Total Lbs.)
Set 1: 8 x 210.00 Lbs
Set 2: 10 x 240.00 Lbs
Set 3: 8 x 260.00 Lbs

Dumbbell Flyes Incline (Total Lbs.)
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Machine Pec Dec
Set 1: 8 x 210.00 Lbs
Set 2: 8 x 250.00 Lbs
Set 3: 8 x 250.00 Lbs

Barbell Bench Press
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 245.00 Lbs
Set 3: 6 x 245.00 Lbs

Reverse Crunch
Set 1: 18 reps
Set 2: 15 reps
Set 3: 20 reps

Cable Crunch
Set 1: 8 x 200.00 Lbs
Set 2: 15 x 200.00 Lbs
Set 3: 15 x 200.00 Lbs

Notes:
Had to end sooner then wanted to because day care was closing earlier today. Can't wait to eat so hungery.

--------------------------------------------------------------------------------------

Saturday: DayOff

Food:
1.00 gal of water, 3 meals.

Morning: Steak Bagel and Hash Brown, OJ
Lunch: Meat Lasagna and Salad with Fench Dress.
Dinner: Sandwich

Muscle Hardness, Vascularity: None
Mood/Aggression: Bad day
Libido: Good
Joints: Arm hurts alittle but working thru it.

-------------------------------------------------------------------------------------

Sunday: Chest/Abs

Food:
1.00 gal of water, 3 meals.

Morning: Ham, Egg, Cheese, Eng. Muffen
Lunch: Chicken Sandwich and Fries and Double Cheese Burger
Dinner: Baked Ribs, and Baked Potatos

Muscle Hardness, Vascularity: None
Mood/Aggression: Its there!
Libido: Good
Joints: NA

Stationary Bike
Distance: 1.67 mi
Time: 7 min 0 sec
Calories burnt: 52
Level/Resistance: 10

Barbell Full Squat
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 235.00 Lbs
Set 3: 8 x 245.00 Lbs

Machine Leg Extension
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 240.00 Lbs

Machine - Lying Leg Curls
Set 1: 8 x 130.00 Lbs
Set 2: 8 x 150.00 Lbs
Set 3: 8 x 130.00 Lbs

Seated Calf Raise
Set 1: 8 x 400.00 Lbs
Set 2: 10 x 400.00 Lbs
Set 3: 10 x 400.00 Lbs

Standing Calf Raise
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 80.00 Lbs
Set 3: 8 x 90.00 Lbs

Barbell - Romanian Deadlift
Set 1: 8 x 225.00 Lbs
Set 2: 8 x 225.00 Lbs
Set 3: 8 x 225.00 Lbs

Treadmill
Distance: 1.13 mi
Time: 15 min 1 sec
Calories burnt: 119
Level/Resistance: 0

Notes:
12:40 mile feel great. Not bad leg day. Feel tired from working on the house all day but still feel good.

 

[WarcraftJJS]

Monday: Arms

Body Weight: 237.1 Lbs
Body Fat: 23 %

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: Something?
Lunch: Baked Ribs, and Baked Potato Home Made.
Snack: Fruit and 20g Protein Drink.
Dinner: Breast of Chicken and Wheat pasta

Muscle Hardness, Vascularity: Good
Mood/Aggression: Better day.
Libido: Good
Joints: NA

Stationary Bike
Distance: 1.61 mi
Time: 7 min 0 sec
Calories burnt: 51
Level/Resistance: 10

Barbell - Close Grip Bench Press
Set 1: 8 x 155.00 Lbs
Set 2: 8 x 245.00 Lbs
Set 3: 8 x 245.00 Lbs

Cable - Tricep Pushdown
Set 1: 8 x 140.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 160.00 Lbs

Barbell Curl
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 100.00 Lbs

Dumbbell - Incline Curls
Set 1: 8 x 45.00 Lbs
Set 2: 8 x 45.00 Lbs
Set 3: 8 x 45.00 Lbs

Preacher Curl Close Grip
Set 1: 8 x 80.00 Lbs
Set 2: 8 x 90.00 Lbs
Set 3: 8 x 90.00 Lbs

Dumbbells Palm Up Wrist Curl
Set 1: 8 x 50.00 Lbs
Set 2: 8 x 50.00 Lbs
Set 3: 8 x 50.00 Lbs

Dumbbells Palm Down Wrist Curl
Set 1: 8 x 20.00 Lbs
Set 2: 8 x 20.00 Lbs
Set 3: 8 x 20.00 Lbs

Treadmill
Distance: 1.13 mi
Time: 15 min 0 sec
Calories burnt: 120
Level/Resistance: 0

Notes:
12:05 mile that felt great. Arm workout good pain in arm going away was bad today but going away again. Must get food.

 

[WarcraftJJS]

Tuesday: Back

Food:
1.50 gal of water, 5 meals.

Morning: Oatmeal
Snack: Something?
Lunch: Breast of Chicken and Wheat Pasta
Snack: Breast of Spicy Chicken and Wheat Pasta
Dinner: Homemade Meat Loaf and Potatos.

Muscle Hardness, Vascularity: Good
Mood/Aggression: Better day.
Libido: Good
Joints: Legs hurt in the morning :dunno:

Stationary Bike
Distance: 1.77 mi
Time: 7 min 0 sec
Calories burnt: 53
Level/Resistance: 10

Pull Ups - Front
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Dumbbell - Bent Over Row (Total Lbs.)
Set 1: 8 x 100.00 Lbs
Set 2: 8 x 100.00 Lbs
Set 3: 8 x 110.00 Lbs

Wide Grip Front Lat Pull Down
Set 1: 8 x 160.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 170.00 Lbs

Cable - Seated Row
Set 1: 8 x 170.00 Lbs
Set 2: 8 x 170.00 Lbs
Set 3: 8 x 180.00 Lbs

Cable Pull Downs - V-Bar
Set 1: 8 x 160.00 Lbs
Set 2: 8 x 160.00 Lbs
Set 3: 8 x 170.00 Lbs

Dumbbell - One Arm Row
Set 1: 8 x 105.00 Lbs
Set 2: 8 x 105.00 Lbs
Set 3: 8 x 110.00 Lbs

Treadmill
Distance: 1.1 mi
Time: 15 min 0 sec
Calories burnt: 114
Level/Resistance: 0

Notes:
12:30 mile not bad. Time to eat. Back workout could have been better.