Big boy needs to strip out, here's the plan, plz review and critique.

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    Quote Originally Posted by bluehealer View Post
    Spectacular!!!

    Sorry for the absence, trying to catch up on everything.
    Thanks Blue and Welcome back. Been hunkering for some skittles
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    Quote Originally Posted by taman6886 View Post
    What about HeretoStudy? He has been a big supporter also, I need to give some props his way also
    yup-hts is a good guy.
    BPS REP-DERMACRINE/ENDOSURGE....COMBUSTION/DCP 2.0
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    Apr 19, 2011
    Name: Day 2, wk 5
    Start Time: 04:45 PM
    End Time: 06:00 PM
    Duration: 01:15
    Notes: Started with 4 minutes cardio warm up,

    # Exercise Name Set Lbs. Reps

    1 Barbell Deadlift
    #1 320 8
    #2 340 4
    #3 360 2
    #4 320 3
    Warm ups at 140, 190, 230. Got 380 off the ground but could not lock it out. Realized after the fact that I had the 50lb bar, wonder if I would have hit 375 this week. Still the best DL'ing day since I pulled my hammy.

    2 Hack Squat
    #1 280 8
    #2 280 8
    #3 290 8
    #4 290 6

    3 Calf Press On The Leg Press Machine
    #1 590 20
    #2 590 20
    #3 590 16

    4 Leg Press
    #1 590 12
    #2 590 8
    #3 590 8

    Today's dietary info: 3006 cals (176g [minus 25g fiber], 265 protein, 139 fats) with an estimated burn of 4448 for a deficit of 1442. Cycled the carbs up a bit for Deadlift day.
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    Not much activity today.

    2810 cals in (117 carb [minus 25 fiber]247 protein, 151 fats) with an estimated burn of only 3626, for a deficit of 816.
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    Quote Originally Posted by thebigt View Post
    yup-hts is a good guy.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Apr 21, 2011
    Name: Day 3, wk 5
    Start Time: 05:25 PM
    End Time: 06:40 PM
    Duration: 01:15

    Notes: Decided to shake things up a bit tonight, went pretty well.
    # Exercise Name Set Lbs. Reps

    1 Barbell Bench Press - Medium Grip
    #1 225 6
    #2 225 6
    #3 225 5
    #4 225 4
    #5 165 12
    #6 175 10
    These were dead presses, set up in a power rack with pins set so bar was barely touching my chest. All reps started at the bottom and emphasized slow negs. No bounce back, no elastic momentum. Very intense results.

    2 Assisted pull up
    #1 242 4
    #2 242 4
    #3 232 6
    #4 232 6
    Noted weight is BW + shoes etc minus assist weight.

    3 Incline Dumbbell Press
    #1 170 4
    #2 170 8
    Kind of lost it on the first set but recovered, however, it costs me some reps.

    4 DB Pull overs
    #1 55 12
    #2 65 12
    5 Close-Grip Bench Press
    #1 175 9
    #2 175 7

    6 Standing One-Arm Dumbbell Triceps Extension
    #1 30 10
    #2 30 10
    #3 30 10
    #4 30 10
    Been trying to put some emphasis on the rear head, this seems to get the job done. Even sets are left hand, odd sets are right

    7 Standing Bicep Cable Curl
    #1 120 12
    #2 100 10
    #3 80 10
    #4 40 12
    #5 120 8
    #6 100 6
    #7 80 4
    #8 40 10
    Did these as drop sets 2x (120, 100, 80, 40) Damn good pump and burn.

    Finished with 10X 20/40 HIIT entire time was at 100% resistance, max SPM= 252. 135 cals

    Today's dietary info: 3068 cals (105 carbs [minus 25 fiber], 304 grams of protein, 160 fats) with an estimated burn of 4540 for a deficit of 1472.
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    Apr 22, 2011
    Name: Day 4, wk 5
    Start Time: 10:00 AM
    End Time: 11:20 AM
    Duration: 01:20
    Location: Wlms County Y
    Notes: Started with a 3 minute warm up on eliptical. Got a sweat rolling. AM very pleased with the way things went today.

    # Exercise Name Set Lbs. Reps

    1 Barbell Full Squat
    #1 320 6
    #2 350 4
    #3 380 2
    #4 260 10
    War ups at bar (50#) 140, 190, 230. All reps to parallel

    2 Romanian Deadlift
    #1 260 8
    #2 260 8
    #3 260 8
    #4 260 8
    Getting closer to the weight I was at when I popped my hammy, trying not to let it get in my head.

    3 Leg Extensions
    #1 230 12
    #2 230 12
    #3 245 10

    4 Lying Leg Curls
    #1 110 12
    #2 110 10
    #3 110 10
    Have been making some nice gains here lately.
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    Dietary info for today: 2630 cals (110 [minus 27 fiber]= 83 carbs, 231 protein, 138 fat grams) with an estimated burn of 4395 for a deficit of 1765.

    Wanted to keep it tight today despite leg day as I am taking the wife (and kids) out for her Birthday tomorrow, gonna use this as my first "cheat meal" in almost 2 weeks. Please note, it will be a MEAL and not all day. Hopefully, I can get a bit of cardio in ahead of time.
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    Ok all, have to admit I blew the hell out of the diet this weekend. Was actually pretty good at the buffet for my wifes Birthday, stuck to chicken (although breaded) and salad except a baked potato then I snagged a wht bread dinner roll, and a couple of small pieces of pie.

    Then Sunday came and it was easter and family and well............. on top of that no Sunday Iron because of the Holiday. So we will see what the damage is Tuesday and go from there. Am kind of hoping that even with some gain, it will reset my metabolism as I seemed to be at a plateu the last week or two. This week is gonna be tight for the Iron also, son has a school program Tuesday, so will have to either alter the schedule or squeeze one in early Tuesday before work.
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    damn taman how you gonna do that bro! no carbs for the rest of the week for you!!
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    damn taman how you gonna do that bro! no carbs for the rest of the week for you!!
    See now, this is why I tell on myself, so you guys can bust my chops! Overall, this is just a set back, no where near a crushing blow,
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    Beats my half pound of chocolate (or more), $5 Taco Bell Big Box, and numerous other cheat foods this weekend!!! I put back on 12lbs from Saturday night to Sunday night!!!

    Okay, so I was a bit dehydrated and all from contest prep, but still put a lot of crap in my body that I didn't need to!
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    I assume the comp is over now? How did you fare my friend?
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    Quote Originally Posted by taman6886 View Post
    I assume the comp is over now? How did you fare my friend?
    I finished fifth in the open competition, there was no novice for me to compete at. I went in and did my best, just turns out I don't have the frame for competitive BB IMO. I was in the largest class (middleweight, 155-176lbs), with 7 guys.

    Although a lot of people were saying I looked really good, I just didn't feel like I was at the same level as the other dudes there. At least I placed and got a medal, the guys I beat were all sour grapes in the changing room after!

    There's a video of my 60 second free posing in my log, check it out.
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    taman, looks like you are still plugging away. dont let dropping the ball get you down man.

    I'm on a diet now too. you just gotta get back to it, put it behind you.

    edit: easter was a blown day for a lot of us. today hasnt been fun.
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    Quote Originally Posted by jtx View Post
    taman, looks like you are still plugging away. dont let dropping the ball get you down man.

    I'm on a diet now too. you just gotta get back to it, put it behind you.

    edit: easter was a blown day for a lot of us. today hasnt been fun.
    Oh Hellz no, no quit in this kid! As evidenced by:

    Apr 25, 2011
    Name: Day 1, wk 6
    Start Time: 05:30 PM
    End Time: 06:40 PM
    Duration: 01:10
    Location:
    Notes: 4 Minute warm up prior to lifting

    # Exercise Name Set Lbs. Reps
    1 Decline Barbell Bench Press
    #1 245 8
    #2 255 1
    #3 275 1
    #4 295 1
    #5 195 16
    Did not have a true decline bench, had to set up in a power rack, Hit the back bar on set 2 and 3, cost me a few reps, 295 was a forced rep w/some help.

    2 Bent Over Barbell Row
    #1 225 8
    #2 235 6
    #3 235 6
    #4 235 4
    Did these UH, Yates style.
    3 Dumbbell Bench Press
    #1 190 5
    #2 190 2
    95'SX2
    4 Magnum Lat Row machince
    #1 160 8
    #2 160 8
    Set 1 wd grip, set 2 Neutral group

    5 Barbell Shoulder Press
    #1 150 12
    #2 170 10
    #3 180 6
    Seated
    6 Standing OH Triceps ext
    #1 70 10
    #2 70 10
    #3 70 8
    Went as deep as I could

    7 Hammer Curls
    #1 35 12
    #2 35 12
    #3 35 12
    #4 35 12
    #5 35 10
    #6 35 10
    Odd sets are left, even sets are right.

    Finished with 12X30/30 HIIT at max resistance, 17 total minutes, 151 cals, max SPM: 253

    Dietary info: 2696 cals (103 carb [minus 19 fiber]=85, 259 protein, 143 fats) with an estimated burn of 4698 for a deficit of 1802. Have to get it done early tomorrow, so DL before 7 am
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    Today's "Tale of the tape" has me at 279 with a waist measurement of 44.5. so that is up 1.6 from last week (weekend damage was not too bad) but down 3/8 inch on the waist. Overall totals since we started: Down 43 pounds, 7 inches off of the waist.
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    Damn it! Today was a reminder why I hate doing dead lifts and squats pre-dawn. In short, it sucked, details later!
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    Apr 26, 2011
    Name: Day 2, wk 6
    Start Time: 06:50 AM
    End Time: 07:50 AM
    Duration: 01:00
    Mood: Not In The Mood To Workout

    Notes: 5 minute cardio warm up. Not sure if it was the early morning swing or back at it after 12 hr break with 1800 cal deficit, but did not have "it" this AM. Dead lifting went all to hell.

    # Exercise Name Set Lbs. Reps
    1 Barbell Deadlift
    #1 325 2
    #2 345 0
    #3 315 3
    Warm ups at 135, 185, 225, 275. Again Pre-dawn dead lift action sux.

    2 Hack Squat
    #1 230 10
    #2 230 10
    #3 230 10

    3 Calf Press On The Leg Press Machine
    #1 610 20
    #2 610 20
    #3 610 19

    4 Leg Press
    #1 610 10
    #2 610 10
    #3 610 10

    Dietary info for today: 3066 cals in (134 [minus 20 fiber] =114 carbs, 264 proteine, 165 fats.) Estimated burn of 4254 for a deficit of 1188.
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    Just work today, so I kept it pretty tight: 2628 cals (75 carbs [minus 15 fiber]=60, 223 protein, 159 fats.) with an estimated output of 3608 for a deficit of 980.
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    Apr 28, 2011
    Name: Day 3, wk 6
    Start Time: 05:15 PM
    End Time: 06:35 PM
    Duration: 01:20
    Location:Mood: Energized and Ready!
    Notes: Started using Taurus Nutrition's Wyked pre-workout tonight, will be logging this in another sub forum. Rather impressed so far.

    Log is here:
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    if you want to check it out.

    Did 4 minutes cardio warm up pre-weights

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 6
    #2 235 3
    #3 225 6
    #4 225 4
    #5 195 8
    #6 165 12
    Like last week, these were dead presses, set up in a power rack with pins at the bottom which is where the rep started with slow negs. Good stuff!

    2 Assisted Pull up
    #1 245 5
    #2 235 6
    #3 235 6
    #4 205 6
    Noted weight is body wft +shoes etc minus assist weight. Last set was done chin up style.

    3 Incline Dumbbell Press
    #1 180 8
    #2 180 6
    90X2 = 180

    4 Straight-Arm Dumbbell Pullover
    #1 75 12
    #2 85 8

    5 Close-Grip Bench Press
    #1 180 10
    #2 180 7

    6 Dumbbell One Arm Triceps Extension
    #1 35 6
    #2 35 6
    #3 30 8
    #4 30 8
    Even sets are left arm, odd sets are right

    7 Barbell Curl
    #1 90 10
    #2 90 8

    8 Preacher Curl
    #1 65 12
    #2 65 11
    Inside grip

    Finished up with 15X30/30 HIIT, exceeded the SPM capacity, was at 253 then a big fat "E". Anyways, 158 cals.

    Today's dietary numbers: 2882 cals (115 [minus 19 fiber] = 96 carbs, 270 protein, 157 fats) with an estimated output of 4599 for a deficit of 1717.
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    Apr 29, 2011
    Name: Day 4, wk 6
    Start Time: 04:20 PM
    End Time: 05:35 PM
    Duration: 01:15
    Location: Van Wert Cnty Y

    Notes: Warmed up with 4 minutes cardio,

    # Exercise Name Set Lbs. Reps

    1 Barbell Full Squat
    #1 325 5
    #2 355 3
    #3 385 1 (New PR since working to improve depth)
    #4 275 10
    Warm ups with bar, 135, 185, 225. All reps to parallel except I did unrack 405 and just hold it and do a few slight knee bends to get a feel for it. Felt good. Could have maybe squeezed out another rep on sets 1 and 2 but had no spotter, did not feel like bailing tonight.

    2 Romanian Deadlift
    #1 265 8
    #2 265 8
    #3 265 8
    #4 265 8

    3 Leg Extensions
    #1 220 12
    #2 220 11
    #3 220 10
    This machine has more resistance then the one at the Williams Cnty Y, so I had to use a little less weight.

    4 Lying Leg Curls
    #1 90 12
    #2 90 10
    #3 90 9
    This machine has more resistance then the one at the Williams Cnty Y, so I had to use a little less weight.

    Dietary info for today: 2711 cals (125 [minus 21 fiber]= 104 carbs, 265 protein, 129 fats) with an estimated burn of 4436 for a deficit of 1725.
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    Fairly active day overall. Went with the little guy and his scout pack to clean up the local grave yard for about 1.5 hrs, then invested another 1.5 hrs mowing (rider and then push to trim) plus weed wacking. Estimated burn on the day was 4245. Intake was 2562 (78 [minus 15 fiber]= 63 carbs, 239 protein and 142 fat) for an daily deficit of 1683.
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    May 1, 2011
    Name: Day 1, wk 7
    Start Time: 03:00 PM
    End Time: 04:25 PM
    Duration: 01:25
    Location: Wlms County Y
    Mood: Energized and Ready!
    Notes: Started with a 4 minute cardio warm up, just to get a sweat rolling.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 245 6
    #2 260 2
    #3 275 1
    #4 295 1
    #5 205 10
    #6 135 20
    Warm ups with bar, 135, 185. Got 295 2/3 up, could not lock it out, calling it a forced rep. Looks good for next week.

    2 Bent Over Barbell Row
    #1 190 8
    #2 190 8
    #3 190 8
    #4 190 8
    Dropped weight and bent over further, noted my form had gotten a bit sloppy on these, so I am correcting it.

    3 V-Bar Pulldown
    #1 175 8
    #2 175 8

    4 Assisted dip
    #1 230 10
    #2 230 9
    #3 230 4
    Noted weight is bw+shoes etc minus assist wgt.

    5 Seated Side Lateral Raise
    #1 40 12
    #2 40 12
    #3 50 9
    Noted weight is DB wgt X2

    6 Standing Dumbbell Triceps Extension
    #1 75 10
    #2 75 6

    7 Seated Hammer Curls
    #1 70 12
    #2 70 12
    #3 70 10
    Did these seated to minimize momentum. Both hands at same time, so wgt is db wgt X2

    8 Dumbbell Shrug
    #1 200 10
    #2 200 12
    Decided that DL's and OH Presses were not enough, time to bring these babies up to speed!

    Finished with 33 minutes of 5 stage hills profile, with peak resistist 10/15. 284 cals.

    Estimated burn for the day: 4696.
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    Today's dietary info as follows: 2806 cals (118 [minus 26 fiber]= 92 carbs, 240 protein, 149 fats) for a deficit of 1890.
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    I have to ask, it's been nagging me for a while, but how do you calculate such a high caloric burn? I was at 200lbs, lifting for an hour and doing cardio for 2 hours and I was over 1K calories less than you. I can understand you'll be a little higher given your mass, but it just seems a little high burning 4600 calories daily.

    I just can't figure it out, not trying to call you out or anything, so I hope you don't take it that way. It could also explain some of the plateau effect...
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    Quote Originally Posted by Milas View Post
    I have to ask, it's been nagging me for a while, but how do you calculate such a high caloric burn? I was at 200lbs, lifting for an hour and doing cardio for 2 hours and I was over 1K calories less than you. I can understand you'll be a little higher given your mass, but it just seems a little high burning 4600 calories daily.

    I just can't figure it out, not trying to call you out or anything, so I hope you don't take it that way. It could also explain some of the plateau effect...
    In essence Milas, I utilize the activity calculator provided by the CalorieCount website ( for example, intense weight training supposedly burns about 754 cal/hr at my weight(if I recall), then add in the drive to and from work (90-100 minutes) and the cardio work numbers I take from the what the machine tells me based on my weight, time and effort. I do not include things like walking at work or my desk job, so I figure even if I am a bit over on the other stuff, that helps make up for it,

    Not really at a plateau, at least not IMO, despite the weight gain last week, my waist has continued to get smaller and that was after 2 very poor dietary days.

    I may be overestimating, not sure, you could be right. 4696 is one of my more intense days lately, have been running about 4200-4400 estimates. Even if I am off by 750, that still leaves a lot of deficit most days.
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    Yeah, not trying to be a Debbie Downer at all, you're doing great! I just wasn't understanding where the (IMO) insanely high caloric expenditure was coming from.

    It does seem like the estimate is a bit high, but that's just my interpretation for a lil' guy like myself (only numbers I look at)! When I used to row crew, I would break 4k spent, but was rowing like crazy for several hours! I have no idea what increased energy expenditures are for larger folk, but I thought it had to do with bf% and all since muscle burns more than fat. Again, not trying to call you out, just trying to better understand.

    Do you use a heart rate monitor for either cardio or lifting?

    Keep doing great work!
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    Quote Originally Posted by Milas View Post
    Yeah, not trying to be a Debbie Downer at all, you're doing great! I just wasn't understanding where the (IMO) insanely high caloric expenditure was coming from.

    It does seem like the estimate is a bit high, but that's just my interpretation for a lil' guy like myself (only numbers I look at)! When I used to row crew, I would break 4k spent, but was rowing like crazy for several hours! I have no idea what increased energy expenditures are for larger folk, but I thought it had to do with bf% and all since muscle burns more than fat. Again, not trying to call you out, just trying to better understand.

    Do you use a heart rate monitor for either cardio or lifting?

    Keep doing great work!

    Nope, like I said, just the counters/calculators on Caloriecount.com and whatever the cardio machine tells me for that session. I know I am large, but pretty sure I am carrying between 200-220lbs of lean mass, so perhaps not as much fat as you thing. Almost every BMR calculating tool that I have checked out starts me at around 3400 to 3600. There has to be something with that kind of consistency.

    Maybe you have been underestimating, maybe I have been over. Either way, it is all good
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    Fasted cardio today Started the day with 2 cups of coffee, 10grams bcaa and 2 scoops Wyked. Did 40 minutes on the Nustep Crosstrainer, 5stg Hills profile. 348 cals, 116 avg spm 10/15 peak resist.

    Today's dietary totals: 2290 calories (69 [minus 22 fiber] = 47 carbs, 229 protein, 115 fats {kept it very tight today } with an estimated burn of 3798 for a deficit of 1508.
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    Today's tale of the tape: Weight 277, waist 44.25, down 2 pounds and 1/4 inch from last week. OVerall, have lost 45 pounds and 7.25 inches off of the waist.
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    May 3, 2011
    Name: Day 2, wk 7
    Start Time: 05:20 PM
    End Time: 06:40 PM
    Duration: 01:20
    Location: Van Wert Y
    Notes: Started with a 4 minute warm up, got a sweat rolling.

    # Exercise Name Set Lbs. Reps
    1 Barbell Deadlift
    #1 315 7
    #2 335 3
    #3 365 1
    #4 275 8
    Not my best night deadlifting, but better than last week. Warm up sets at 135, 185, 225. Belt only on 365 set.
    2 Hack Squat
    #1 280 8
    #2 280 8
    #3 300 8
    #4 320 8
    Good depth, kept the hands off of the knees.

    3 Calf Press On The Leg Press Machine
    #1 640 20
    #2 640 19
    #3 640 13

    4 Leg Press
    #1 640 8
    #2 640 8
    #3 640 8

    Dietary info for the day: 2666 cals( 106{minus 18 fibers}= 88 carbs, 233 protein, 149 fats) with an estimated burn of 4467 for a deficit of 1801.

    Not sure, but think I am going to do some more fasted cardio before work tomorrow.
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    This morniong I did 15x 30/30 HIIT cycles with the difference being I stayed at 100% max resistance through out, decreasing intensity only by lowering my pace and making recovery from each High Intensity round a bit more difficult. Max SPM exceeded machines capacity to track on most cycles. Then I dropped it down to 70% and coasted at 120+ SPM to an even 30 minutes. Fasted cardio on 10g BCAA, 2.5 cups of coffee and 2 scoops wyked.

    Gonna try to keep it pretty tight today, at work atm.
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    keep it going brother! the more steady the diet is, the better is the end result!
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    Ok, diet info for today: 2464 cals (92 [minus 19 fiber] =73 carbs, 220 protein, 138 fats) with an estimated burn of 3816 for a deficit of 1352.
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    May 5, 2011
    Name: DAY 3, WK 7
    Start Time: 04:30 PM
    End Time: 06:05 PM
    Duration: 01:35
    Notes: 4 minute cardio warm up before lifting.

    # Exercise Name Set Lbs. Reps

    1 Barbell Bench Press - Medium Grip
    #1 245 5
    #2 260 3
    #3 275 2
    #4 205 10
    #5 155 15
    Forced reps added (1) on set 2 and 3. Warm ups with bar, 135, 185.

    2 Assisted Pull up
    #1 220 8
    #2 220 6
    #3 210 8
    #4 210 8
    Increased the assist weight to insure full ROM, shot for 8 reps per set. Noted weight is body weight +shoes etc minus assist weight.

    3 Incline Dumbbell Press
    #1 160 12
    #2 160 9
    Shoulders have been a bit touchy lately, lightened up and increased reps here. 80'sX2

    4 Straight-Arm Dumbbell Pullover
    #1 75 10
    #2 75 10

    5 Barbell Shoulder Press
    #1 155 10
    #2 155 10
    #3 135 12
    2nd set was supposed to be 175 but lost it and had to bring it down to my lap and then the floor. With the recent shoulder pain and all, figured I would lighten up a bit.

    6 Barbell Shrug
    #1 275 12
    #2 315 8
    #3 315 8

    7 Standing One-Arm Dumbbell Triceps Extension
    #1 30 12
    #2 30 12
    #3 30 12
    #4 30 12
    #5 30 10
    #6 30 10
    Even sets are left, odd sets are right

    8 Preacher Curl
    #1 75 10
    #2 75 10
    EZ curl bar with inside grip.

    9 Barbell Curl
    #1 60 21
    Did on set at 60 pounds as "21's". Hell of a pump.

    Finished with 25 minutes of cardio, progressively increasing resistance (60%, 80%, 100% max) and then back down. 200 cals.

    Dietary info for today:2798cals (93 [minus 18 fiber] = 75 carbs, 262 protein, 157 fats) with an estimated burn of 4718 (95 minutes of lifting followed by cardio will do that) for a deficit of 1920.
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    As a side note, just reviewed some lab work with my PCP's office. A1-c was 6.0, down
    .3, HDL was 59, LDL was 129. Only issue of concern was a slight elevation in my creatinine levels at 1.49.
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    May 6, 2011
    Name: Day 4, wk 7
    Start Time: 04:30 PM
    End Time: 05:35 PM
    Duration: 01:05
    Notes: Started with 4 minute warm up.

    # Exercise Name Set Lbs. Reps

    1 Barbell Full Squat
    #1 325 5
    #2 355 3
    #3 395 1
    #4 275 9
    Warm ups at bar, 135, 185, 225. Belt on 395 attempt only, all reps to parallel.

    2 Romanian Deadlift
    #1 255 8
    #2 265 8
    #3 265 8
    #4 275 8
    Was very careful here as I hit the weight I was at when I pulled my hammy a few months ago. Decided not to let fear rule me, hit 275 on last set for 8 reps.

    3 Leg Extensions
    #1 220 12
    #2 225 10
    #3 225 10

    4 Lying Leg Curls
    #1 90 12
    #2 90 12
    #3 95 10

    Has been almost 2 weeks since I had a cheat meal.reload day, so I did tonight, had spaghetti with meat sauce, some garlic bread and 2 scoops of icecream. Was at about 1800 cals before that, estimate for today is 3600 with an estimated burn of 4300.

    Will hopefully burn that off with day 1, wk 8 tomorrow +cardio as I will not be lifting mother's day.
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    May 7, 2011
    Name: Day 1, wk8
    Start Time: 12:40 PM
    End Time: 02:00 PM
    Duration: 01:20
    Location: Wms Cnty
    Notes: Lifting preceeded by 5 minute cardio warm up.

    # Exercise Name Set Lbs. Reps
    1 Decline Barbell Bench Press
    #1 250 5
    #2 275 1
    #3 275 1
    #4 225 8
    #5 155 20
    Warm ups at bar, 135, 185. Maybe it was because I did not have enough recovery time since my last upper day, but did not go as well as I expected. Missed shots @ 295 and 285.

    2 Bent Over Barbell Row
    #1 205 7
    #2 205 7
    #3 205 6
    #4 205 6
    Continued to focus on form here.

    3 V-Bar Pulldown
    #1 190 12
    #2 220 12
    #3 250 10
    Did these off of cable stack this time, less resistance than the machine.
    4 Standing 2H Dumbbell Triceps Extension
    #1 80 10
    #2 80 8

    5 Assisted dip
    #1 205 9
    #2 205 8
    More assist than last week due to pre-fatigue from OH DB ext

    6 Hammer Curls
    #1 40 10
    #2 40 10
    #3 40 8
    #4 40 8
    Odd sets are left, even are right.

    7 Standing Bicep Cable Curl
    #1 145 6
    #2 115 6
    #3 85 8
    #4 60 12
    Did this as a 4 stage drop set, not sure on reps, best I can remember

    Finised with 32 minutes of cardio 11/15 max resist, 265 cals.
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    Nutrition info for today: 2223 cals (85 [minus 22 fiber]=73 carbs, 217 protein, 107 fats) with an estimated burn of 4450 for a deficit of 2227.
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