Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.

[taman6886]

5/19/11
Day 3, (Deload) Week 9
5:15-6:20 pm
Duration: 65 minutes
Notes: Started with 4 minute on eliptical for warmup. Continued to go light and us compound and super sets to crank up the intensity.

(Compound set)
Assisted Pull Up 185 – 10/10/10 (body weight +shoes etc minus assist weight)
Magnum Lat Row 120 – 10/10/10

(Compound set)
Flat Barebell Bench 185 - 10/10/10
Inc DB Press 110 – 10/10/10 (55'sX2)

(Compound set)
Seated OH BB Press 100 – 12/12, 110-15
DB Front Raise 20 – 12, 24 – 12, 30 – 15 (DB wgt X2)

(Opposing set)
2H OH DB Ext 55 – 12/15/20
St. Bar Curl 60 – 12/15/20

Seated Alt DB Curl 50 – 15/15 (25's X2)
EZ bar skull 65 - 15/15

Finished with 10X 50/40 HIIT then coasted for to an even 21. 150 cals.

Dietary info for today: 2669 in (102 [minus 19 fiber] = 83 carbs, 278 protein, 129 fats) with an estimated output of 4364 for a deficit of 1695.

Tomorrow, early morning cardio, legs after work.

Some things I have noted from this stack:

1) Energy continues to be good
2) Aggression in the weight room is good.
3) Sleeping better, usually wake up 2-3 times a night(briefly) but have only been getting up once about 1:30, then sleep till 6. I can live with this.
4) Libido is a bit too good. (Not getting into it, but if ya have been there, you know what I mean.

[taman6886]

Ok, this mornings cardio efforts were a cluster F. WTF is the point of having a cardio machine sign up board if some ass wipe is gonna take the machine you wanted when you are signing up. GRRRRRRRRRRRRRRRR. I was like "no big deal, there is another one just like it." Unfortunately, all tracking meters on it were screwed, think that batteries were dead. I should have said something, but hell, I don't always sign in my self and did not seem worth the fuss (yet I sit here passive aggressively beatching )

Anyways, jumped on the treadmill instead, did 7 minutes and was like "Damn, no calorie meter" so I went to a stationary bike- 13 minutes, 60 supposed calories (+getting acquainted with the damn program) 60 cals. Grand estimated total: 107 cal burned, less than half of what I was expecting from an anticipated 35 - 40 minute session.

What's done is done I guess. Compound/opposing sets for legs tonight. Maybe I will break my rule and do more cardio after leg work out since I am going light this week.

[taman6886]

5/20/11
Day 4 (Deload) week 9
4:45-5:30pm
Duration: 45 minutes
Notes – continued to go light and use opposing sets to bring the intensity tonight. After a week of this, I am getting hungry for some low rep/high weight action.

(opposing set) Does not include warm ups.
Squat 245 -10, 255 – 10/10
Lying Hamstring Curl 60 – 12, 70 - 12/12 (slow reps)

(opposing set)
Romanian DL 185 – 10, 195 – 10/12
Leg Extension 120 – 15, 140 – 12/12 (slow reps)

Leg Press Calf Ext 410 – 20/20/20

Did some random wrist curls as the above went very quickly and I tend to ignore my forearms.

Due to things going cruddy this morning with the pre-work cardio, I went ahead and did some more after leg work out. Variable
resistance (60%, 80%, 100%) for 27 minutes – 200 cals.

Dietary for today: 2576cals in (98 [minus 22 fiber] = 76 carbs, 255 protein, 130 fats) with an estimated burn of 4251 for a deficit of 1675.

Tomorrow I am going with the little guy for a camp out with the Scouts, will try to be disciplined, maybe pack some protein shakes pre-mixed and take a cooler and some peanuts nd jerky.

[taman6886]

5/22/10
Day 1, wk 10
1:50-3:10pm
Duration 1:20
Notes: Started with a 5 minute warm up.

1)Decline bench
250 -4, 260 – 2, 280 -1+1(FR), 290 – 1(FR), 210 – 10, 140 - 20
(No spotter till I hit 275), got 290 up about 3-4 inches and stalled which is weird as I usually “die” with bar on my chest.

2)Bent Over BB Row - 205 7/7/8/7
3)“V bar” Pull down - 190 7/7
4)Assisted Dip - 230 – 12, 240 – 10, 250 – 4 (bw + shoes etc minus assist weight)
5)2H OH DB Ext - 65 12/12/12
6)Hammer Curl - 45 8/8/8/8 (even sets left, odd sets right)
7)Concentration Curl - 40 6/6/6/6 (even sets left, odd sets right) focused on form, slow reps.
8)Straight Bar Cable Curl – 115 10/12

finished with 35 minutes of 5 stage hills profile cardio, 275 cals, came home and mowed (push and rider)

Dietary for today: 2489 in (87 [minus 22 fiber] = 65 carbs, 243 protein, 122 fats) with an estimated burn of 4798 for a deficit of 2309.

[Rosie Chee]

Anyways, jumped on the treadmill instead, did 7 minutes and was like "Damn, no calorie meter" so I went to a stationary bike- 13 minutes, 60 supposed calories (+getting acquainted with the damn program) 60 cals. Grand estimated total: 107 cal burned, less than half of what I was expecting from an anticipated 35 - 40 minute session.

Just so you know, what you burn DURING the session is NO indicator of what that session actually contributes to your progress, so be aware of that.

~Rosie~

[taman6886]

Just so you know, what you burn DURING the session is NO indicator of what that session actually contributes to your progress, so be aware of that.

~Rosie~

Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?

[Rosie Chee]

Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?

For example, 12 minutes of high intensity work on the treadmill or bike may only burn ~120 calories. However, the effect that is has on the body lasts a lot longer than what it burnt DURING the session, and will continue to have an effect on your body for up to 24 hours afterwards re "energy use".

~Rosie!

[taman6886]

Had to skip after work cardio tonight, got caught up in some stuff at work, gonna do a double tomorrow, AM cardio, PM deadlifts etc.

Dietary for today: 2553 in (96 [minus 20 fiber]=76 carbs, 225 protein, 137 fats) with an estimated burn of 3570 for a deficit of 1017.

[JudoJosh]

In bruddah!!

[JudoJosh]

Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?

Essentially it is a result of EPOC (excess post oxygen consumption) which simply means your body demands more O2 after the exercise and hence burns more calories.

[taman6886]

In bruddah!!

Awesome! I been haunting the Taurus section just because I missed seeing your Avi!

Great to have you along Josh.

[taman6886]

Thanks to both Josh and Rosie on some cardio education. Made up for missing last night with 35 minutes of variable resistance cardio (60/80/100% then back down) this morning: 250 cals. Was really due for some HIIT last night but did not want to go that route with Deadlifts coming tonight.

[taman6886]

5/24/11
Day 2, wk 10
4:50 pm to 6:05 pm
Duration: 1:15

Dead lifts 295 – 8, 325 – 6, 350 – 4, 365 – 2.
Tried 385 twice, got it off the ground both times,
Could not lock it out. (does not include warm up sets)
Belt only with 350 or above.

Hack Squat - 320 -8/8. 340 – 8, 350 -8

Back Hyper extension (w/65# dumbbell) 12/12/12

Leg Press – 550 -10/10/10
Good and deep with no push from hands.

Standing calf extension – 140 – 15/15/12 (Good full ROM)

dietary info for today: 2524cals in (94 {minus 21 fiber} =73 carbs, 241 protein, 128 fats) with an estimated burn of 4500 for a deficit of 1976.

Tomorrow AM, tale of the tape!

Subjective observations: Aggression was very good tonight as was confidence. I had no doubt that I would hit 385 when I plated it up that it really pissed me off when I could not lock it out.

Energy continues to be good, libido is also (almost too good still). Continue to get the ass kicking cardio endurance I experienced with the Wyked during my log.

Also, came to a realization: I am in fact a stim junkie. Started this day with 2 A T2, 4 cups of coffee, a mix of Lit Up and AI's Maniac and 2 AI Motivate (from their sample packs they sent out). Was not geeked but very driven, and it showed in my pace with the cardio work. Did feel a bit of a crash in the afternoon, but nothing that one more Alpha T-2 and 3 scoops of Wyked could not tackle. Guess given my history of addiction, it should not surprise me that I enjoy natural stims a bit too much.

[Rosie Chee]

Thanks to both Josh and Rosie on some cardio education. Made up for missing last night with 35 minutes of variable resistance cardio (60/80/100% then back down) this morning: 250 cals. Was really due for some HIIT last night but did not want to go that route with Deadlifts coming tonight.

No worries, bud - you know we're here to help out

Nice re the cardio

~Rosie~

[taman6886]

Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.

[Rosie Chee]

Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.

Not a bad week at all

[taman6886]

Not a bad week at all

Thanks Rosie. Nice to see you are following along also

Today was pretty quiet, late day at work, took some time this morning to reconnect with the wife while the kids were at school. It was worth missing some cardio time for.

Dietary for today may be a bit off as some one brought in a platter with summer sausage and various cheeses, I did include estimates in today's totals.

Estimated intake: 2479 (a bit over target) (92 [minus 20 fiber]= 72 carbs, 217 protein, 136 fats) with an estimated burn of 3555 for a deficit of 1076.

Tomorrow is upper body and cardio day. May split into AM/PM sessions not sure. PM will count on rain as my youngest is scheduled for a ball game but we have had bad storms with more in the forecast.

[Rosie Chee]

Thanks Rosie. Nice to see you are following along also .

No worries You can almost guarantee I am watching, even if I say nothing most of the time if you are using products that I love or from a company I support and stand behind

~Rosie~

[JudoJosh]

No worries You can almost guarantee I am watching, even if I say nothing most of the time if you are using products that I love or from a company I support and stand behind

~Rosie~

Same goes for me!

I have been SUPER busy lately so just been lurking on my phone most of the time but I am here following

[Rosie Chee]

Same goes for me!

I have been SUPER busy lately so just been lurking on my phone most of the time but I am here following

From July on I will likely be less active re posting, because busy gets turned up several notches for me, but I will always be watching, and if anyone wants the fastest response from me, they can always PM.

~Rosie~