mister ed' horse of a log

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  1. for clarification you're saying - don't jump so high in weight?


  2. nonono, I'm just saying that it's good to continually add weight.
    If you're able to jump up a lot and still get the full sets in that's great.

    Once that stops being so easy, you still need to try and up the weight.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
    •   
       


  3. Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    grits
    408 / 6.4 - 1.6 / 9.2 / 2,032 / 1.1 / 79.6

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    Peanuts
    330 / 29 - 4 / 15 / 230 / 5 / 9

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    1 banana
    121 / 0 - 0 / 1 / 1 / 4 / 31

    Tortilla Chips
    280 / 9 - ? / 220 / 2 / 46

    dinner
    300 / 5 - 2 / 430 / 8 / 46

    25:00 Cardio on Bike

    Total Calories -
    2,347 / 2,500 - 94% of calorie goal

  4. Nice work for your off day.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  5. Thursday, September 4th

    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Lunch

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    4 oz unsalted peanuts
    480 / 56 - 8 / 32 / 0 / 8 / 20

    Later -

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36


    Dinner -

    6" Subway MeltŪ
    380 / 12.0 - 5.0 / 26 / 1600 / 5 / 48

    Pedicab Piloting - 4.5 Hours


    6" Subway MeltŪ
    380 / 12.0 - 5.0 / 26 / 1600 / 5 / 48

    Total Calories -
    2342 / 2500 - 94% of Caloric Goal
    •   
       


  6. Friday, September 5th

    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    breakfast -

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Scoop Greens+ Omega3 Chia Seeds
    81 / 4.9 - 0 / 2.5 / 2 / 4.2 / 6.6

    Lunch

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    4 oz unsalted peanuts
    480 / 56 - 8 / 32 / 0 / 8 / 20

    Later -

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    Total Body
    Squats: 165x10
    Gironda Leg Curls: 60x10, 80x10
    DB Incline Bench: 40x10, 45x10
    Assisted Dips: 60x10
    One Armed Rows: 45x10, 55x10
    Wide Grip Pulldowns: 50x10, 55x10
    Seated Rows: 75x10
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 30x10
    Incline DB Curls: 15x10
    DB Hammer Curls: 15x10
    Close Grip Bench: 115x10, 135x6, 125x4
    Calf Raises: 80x10, 120x10
    Crunches: 10x10, 20x10

    DINNER

    1/2 Reuben
    290 / 18 - 0 / 11 / 950 / 0 / 20

    Beer - 60 oz

    750 / 0 - 0 / 0 / 0 / 0 / 48

    Other Jrunk food -

    600 / ? - ? / ? / ? / ? / ? /

    Total Calories -
    3,271 / 2,500 - 130% of daily calories.

    CHEAT DAY OF SORTS

    Today started off well enough... but the night got rowdy. I am totally Okay with this, however.

    If you knew me, you'd know that I am not the most disciplined person around. I know some people have to be efficient and not grant themselves any leave, or cheats. That's great. They will get results faster. Good for them. However, I needed a night like tonight to just go wild and have a good time downtown. I didn't feel bad about it at all. I will make up for it later, and I will work just as hard from here on out. But this, to me, was worth setting me back a week or so. I don't plan on making it a habit, because that would in fact be a terrible thing. If I do, you get one free hit. per infraction. or not, we'll see.

    This coming week will be good, I have motivation to hit the gym hard this week.

  7. Whatever dude, everybody deserves a good cheat meal every now and again. Don't worry over it.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. breakfast -

    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Later -

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small Red Delicious.
    80 / 1-0 / 0 / 0 / 4 / 22

    Lunch -

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    2 slices muenster
    206 / 16 - 10 / 7 / 352 / 0 / 0

    2 slices turkey
    60 / 1 - 0 / 8 / 0 / 0 / 0 /

    24 almonds
    163 / 14 - 1 / 6 / 0 / 3 / 6

    1 small Red Delicious.
    80 / 1-0 / 0 / 0 / 4 / 22

    4 oz unsalted peanuts
    480 / 56 - 8 / 32 / 0 / 8 / 20

    Workout -

    Squats - 175x10
    Dips - 40x10
    SLDL - 95x10, 135x10 (form still questionable)
    Incline Bench Press - 135x10, 135x6, 115x4
    Hammer Low Rows - 135x10, 155x10
    Australian Pull-Up - 10
    DB Shrugs: 60x10
    Lateral Raises: 10x10
    Face Pulls: 35x10
    DB Shoulder Press: 35x10
    Preacher Curls: 15x10x2, 20x10x2
    Skull crushers: 30x10, 40x10
    One Legged Calf Raises: 105x10, 145x10


    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    Total Calories -
    2,341 / 2,500 - 94% of goal

  9. 9-9-08

    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Lunch

    Tuna
    110 / 4 - 0.5 / 16 / 300 / 0 / 2

    4 oz unsalted peanuts
    480 / 56 - 8 / 32 / 0 / 8 / 20

    1/2 cup sunflower seeds
    360 / 30 - 3 / 14 / 520 / 6 / 12

    1 small Red Delicious.
    80 / 1-0 / 0 / 0 / 4 / 22

    2/3 Quiznos Salad
    610 / 21 - 6 / 28 / 1300 / 6 / 64

    1 small Red Delicious.
    80 / 1-0 / 0 / 0 / 4 / 22

    Can't remember dinner yesterday...

    for the life of me.

    maybe didn't have dinner?

    did have:
    Oberto Beef Jerky
    240 / 4 - 0 / 44 / 2000 / 0 / 20

    Clif Bar
    230 / 3 - 0 / 10 / 125 / 5 / 45

    Total Calories -
    2,982 / 2,500 - 119% of calorie goal!

    2,982 / 132 - 18.5 / 189 (~1g protein per pound) / 4,573 (explains the BP spike tomorrow) / 41.5 / 223.2
    GRR TOO MANY CALS. CURSE BE TO QUIZNOS FLATBREAD SALAD!
    Last edited by mister ed; 09-10-2008 at 11:16 PM. Reason: fixed sunflower seed intake...

  10. breakfast -

    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    Lunch

    Grilled Chicked with Salad and Fruit
    220 / 6 - 3.5 / 22 / 860 / 4 / 20

    1/2 cup sunflower seeds
    360 / 30 - 3 / 14 / 520 / 6 / 12

    24 almonds
    163 / 14 - 1 / 6 / 0 / 3 / 6

    Workout -

    Squats - 185x10
    Dips - 25x10
    SLDL - 135x10, 155x10
    Incline Bench Press - 135x10, 135x8 (+2 reps a lil later with a little rest)*
    Hammer Low Rows - 90x10, 100x10
    Australian Pull-Up - 10
    DB Shrugs: 40x10 (2 40lbs dumbells, don't know if i score that as 40 or 80)
    Lateral Raises: 10x15
    Face Pulls: 35x10
    DB Shoulder Press: 35x10
    Preacher Curls: 15x10x2, 20x10x2
    Skull crushers: 30x10, 40x10
    One Legged Calf Raises: 125x10, 165x10
    Machine Crunches: 10x10, 20x10

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    Dinner -
    Healthy Choice Chicken Parmigiana
    370 / 9 - 2 / 16 / 500 / 6 / 56

    Total Calories -
    1,862 / 2500 - 75% of daily calories.

    Totals -
    1,862 / 75 - 12 / 148 (.8 grams per pound) / 2535 / 31 / 128

    Long & Short of it:
    * So psyched about putting 45s on the incline bench press this week! (can't use that one enough today) I haven't done that before this week and it feels so good. I should admit I am doing these on the smith so that limits my motion on the press, but, I took the safeties down for the second set, let the bar hit my chest, and still churned out 8. on the second set. with no safeties. seems like a lapse in judgement in retrospect.

    I was worried today, as I was a little low on calories, but I was still able to put up some [relatively] big numbers, though questioning my form on a couple of the early lifts, primarily the squat, and the SLDL. The calorie issue is still looming over my head, as I lose appetite with Adderall. I also forgot to pack lunch today. luckily i keep goodies at work to keep me full. Tomorrow I am bringing the tuna back >:-)

    The squat didn't feel as productive in the quads as it usually does, and that might be due to the higher weight which could have triggered poor form. As for the SLDL, I just feel like those are a mess all over, they may not be, but I didn't have anyone to analyze them today. I might not be doing them wrong, but they didn't seem as productive as they should, either. I like seeing the weight on the squats going up, but I am concerned I am sacrificing form with the higher weight.

    Also - I didn't mention it in the first draft, or the subsequent two edits, but doing 10 assisted dips with only 25 pounds is pretty awesome too... inching closer to unassisted dips...

    I also didn't eat a cup of sunflower seeds yesterday, it's fixed now.

  11. Hells yeah bro! Let me know when you're training again and I'll take a look at your form. The PTs should be more than willing to monitor your form as well if you ask them.

    Your numbers are looking great dude. Keep it up.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  12. found another problem - hammer low row i added 45 for a bar... that isn't used on that machine.

    it's also fixed now

  13. Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Mid Morning

    Jack Link's Beef Jerky
    80 / 1 - 0.5 / 12 / 540 / 0 / 5

    1 banana
    121 / 0 - 0 / 1 / 1 / 4 / 31

    24 almonds
    163 / 14 - 1 / 6 / 0 / 3 / 6

    1/2 cup sunflower seeds
    360 / 30 - 3 / 14 / 520 / 6 / 12

    Lunch - Chinese Pepper Steak - High in protein, low in fat... YUM (no rice either)
    457 / 14 - 0 / 32 / 0 / 0 / 22

    Afternoon -

    1 banana
    121 / 0 - 0 / 1 / 1 / 4 / 31

    Misc -

    ~280 / ? - ? / ? / ? / ? / ? /

    Cals so far - 2,044

    Post mini workout

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    Dinner -
    300 / 5 - 2 / 17 / 430 / 8 / 46

    Total Calories -
    2,644 / 2,500 - 106% of daily calorie goal.

  14. Squats - 185x10
    Dips - 40x10 :-(
    SLDL - 135x10, 145x10
    Incline Bench Press - 135x10, 135x8 (+2 reps a lil later with a little rest)*
    Hammer Low Rows - 90x10, 110x10
    Asst. Pull-up - 70x10
    DB Shrugs: 45x10 (2 45lbs dumbells, don't know if i score that as 40 or 90)
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 35x10
    Preacher Curls: 15x10x2, 20x10x2
    Skull crushers: 35x10, FCK I KNEW IT! I FORGOT A SET!
    One Legged Calf Raises: 145x10, 185x10
    Machine Crunches: 20x10, 30x10

    I thought today was a rough lift, but it turns out, looking at the numbers, it wasn't so bad... work on the other hand, was a different story. sigh... can't win em all.

  15. Total Body
    Squats: 195x10 :rock:
    Gironda Leg Curls: 70x10, 90x10
    DB Incline Bench: 35x10, 45x10
    Assisted Dips: 25x10 :rock:
    *One Armed Rows: 45x10, 50x10
    *Wide Grip Pulldowns: 45x10, 50x10 (hm)
    Seated Rows: 100x10
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 35x10
    Incline DB Curls: 15x10
    DB Hammer Curls: 20x10
    Close Grip Bench: 135x10, 135x8 (+2 to finish set)
    Calf Raises: 105x10, 135x10
    Machine Crunches: 10x10, 40x10

    forgot to log diet today.

    workout was grrrreat

  16. Your squats are going up ridiculously man! 165 to 195 in about 10 days. I take it the total body approach is working out for you?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  17. now with at least one pic!


    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Other things throughout the day -
    1/2 cup sunflower seeds
    360 / 30 - 3 / 14 / 520 / 6 / 12

    Lunch -
    1 / 2 Quiznos Honey Bourbon Chicken Sub
    405 / 5.5 - 1.25 / 28 / 1225 / 6 / 122

    Mid - Afternoon
    1 / 2 Quiznos Honey Bourbon Chicken Sub
    405 / 5.5 - 1.25 / 28 / 1225 / 6 / 122

    Cake -
    300 / 19 - 9 / 4 / 220 / 1 / 39

    other
    380 / 15 - 8 / 5 / 300 / 1 / 58

    Total Body
    Squats: 200x10
    Gironda Leg Curls: 70x10, 90x10
    DB Incline Bench: 40x10, 50x10
    Assisted Dips: 25x10
    One Armed Rows: 50x10, 60x10
    Wide Grip Pulldowns: 42.5x10, 50x10 (hm)
    Seated Rows: 100x10
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 35x10, 35x10
    Incline DB Curls: 15x10
    DB Hammer Curls: 15x10
    Close Grip Bench: 135x6 (+4), 95x10*
    Calf Raises: 105x10, 135x10
    Machine Crunches: 40x10, 30x10

    Post mini workout

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    *for what it's worth i switched on the smith machine from allowing the slight lateral movement to move towards my chin to allowing it to slide towards my belly. i don't know if it physically makes a difference, but it definitely makes a mental one, for me.

    Total Calories -
    2,612 / 2,500 - 104% of caloric goal - though this isn't a great thing, as about 600 of those calories weren't desirable sources...

    and, what you all have been waiting for - PICTURE

  18. I see a 4-pak. Good work Ed!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  19. for later -


    Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
    Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

    Breakfast -
    Grits!
    511 / 7.5 - 0 / 10 / A Lot / 5 / 100

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 Scoop Greens+ Omega3 Chia Seeds
    162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

    Morning Snack -
    1/2 cup sunflower seeds
    360 / 30 - 3 / 14 / 520 / 6 / 12

    Lunch - Arroz con Pollo
    530 / 27 - 6 / 27 / 2090 / 5 / 45

    Total Body
    Squats: 205x10
    Gironda Leg Curls: 70x10, 100x10
    DB Incline Bench: 40x10, 50x10
    Assisted Dips: 25x10
    One Armed Rows: 50x10, 60x10
    Wide Grip Pulldowns: 50x10, 70x10 (hm)
    Seated Rows: 100x10
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 35x10
    Incline DB Curls: 20x10
    DB Hammer Curls: 20x10
    Close Grip Bench: 135x10, 135x8
    Calf Raises: 105x10, 165x10
    Machine Crunches: 40x10, 50x10

    Post Workout
    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    Partial Serving of Shrimp Tempura Roll
    250 / 10.5 - ? / 10 / ? / 4.5 / 32

    Sweet Potato & Avocado Roll
    304 / 8.7 - ? / 20 / ? / 5.8 / 32

    Totals -
    2,717 / 96.7 - 11 / 166 (.8 g/lb)

    2,717 / 2,500 - 109% of daily caloric goal

    Workout Felt gooooooooooood today!
    Went up to 205 on the squats, continued to increase weights where possible. Put up 10 at 135 on Close Grip Bench on the first set, then put up 8 on the second set. Felt pretty good. Once I can put up 12 in both sets for all bench lifts (Close Grip, Incline, et cetera) then I will start adding more.

    The squat is the only exercise I have been able to consistently continue to add and build weight on throughout the entire process. I can still see a bit of upward movement that I can make on the squat. I can see a little more movement on the one armed rows, and some of the other things, but the squat is my money lift right now. I might add another set just because I love them so much! However, since I am starting the second rotation of this workout on Monday, I might not do it just yet.

    I did notice that on the dual pulley wide-grip pull down, the weight is much lower at my maximum weight for a 10 rep set. on the single pulley one, it goes up dramatically.
    Last edited by mister ed; 09-19-2008 at 12:22 AM. Reason: Update

  20. sorry it's been such sporadic posting lately... it's been busy in the real world.

  21. Ed, something to think about doing if you're serious about two sets of squats. Try the 2nd set at the end of your workout. Maybe shock your quads one last time after they thought they were out of the woods.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  22. sounds perfect.

    :-)
  23. If You Wear Pink Shoes You Gotta Go Big




    Total Body
    Squats: 225x10
    Gironda Leg Curls: 70x10, 100x10
    DB Incline Bench: 40x10, 45x10
    Assisted Dips: 15x10
    One Armed Rows: 55x10, 65x10
    Wide Grip Pulldowns: 70x10, 85x10
    Seated Rows: 100x10
    Lateral Raises: 15x10
    Face Pulls: 42.5x10
    DB Shoulder Press: 35x10, 40x10 (why do i keep doing two set of these?!?)
    DB Hammer Curls: 20x10
    DB Hammer Curls: 25x10
    Bench: 135x10
    Close Grip Bench: 135x10
    Calf Raises: 105x10, 185x10
    Machine Crunches: 30x10, 40x10
    Squats - 215x10 (dropped 10lbs cause i was pooped)

    good workout. second set of squats was killer.

  24. Pink shoes and argile socks, don't f*ck with Ed.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  25. morning time meal -

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    Lunch -
    Turkey Sandwich
    500 / 10 - 0 / 28 / 1500 / 0 / 47

    Afternoon -
    pear
    98 / 0 - 0 / 0 / 2 / 5 / 26

    2 oz Salmon -
    60 / 2 - 0 / 10 / 280 / ? / ?

    Dinner -
    Hamburger (no bun)
    439 / 31 - 12 / 36 / 126 / 0 / 0

    No Workout - absolutely lethargic from a long week of working in Durham, putting in 4 lifting days (Monday, Tuesday, Thursday, Saturday) Rickshawing on Friday (8 - 11) riding another 7 miles on Friday to and from Rickshawing, and working on Saturday at REI.

    Basically I needed a cheat and rest day.

  26. Get you some sleep man! You definately had a full week. That'll do you just as much good as a day off and a cheat meal.

    Dream of new PRs and Gemma Massey
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  27. Hurts so good!


    Squats - 225x10
    Dips - 25x10
    SLDL - 135x10, 155x10
    Incline Bench Press - 135x10, 135x8 (+2 reps a lil later with a little rest)*
    Hammer Low Rows - 90x10, 110x10
    Asst Chins - 75x10
    DB Shrugs: 40(per hand)x10
    Lateral Raises: 15x10
    Face Pulls: 50x10
    DB Shoulder Press: 40x10
    Preacher Curls: 20x10, 25x10
    Skull crushers: 40x10 (only did one :-()
    One Legged Calf Raises: 125x10, 180x10
    Machine Crunches: 30x10, 40x10
    Squats - 135x10 (went low to work on form)

    this is the most sore i have been from lifting in a while. great workout. feel awesome. despite another two people getting canned here in my department. that makes 6 since i have gotten here.

  28. Damn ed, your numbers are looking crazy good. What are you weighing these days?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  29. i didn't crash like WaMu


    Squats - 225x10
    Dips - 25x10 :-(
    SLDL - 135x10, 155x10
    Incline Bench Press - 135x10, 135x9
    Hammer Low Rows - 90x10, 110x10 (i just realized i was adding the bar on these, for which there is no bar)
    Asst. Pull-up - 60x10
    DB Shrugs: 50x10 (2 45lbs dumbells, don't know if i score that as 40 or 90)
    Lateral Raises: 15x10
    Face Pulls: 50x10
    DB Shoulder Press: 40x10
    Preacher Curls: 20x10x2, 20x10x2
    Skull crushers: 35x10, 35x10
    One Legged Calf Raises: 125x10, 185x10
    Machine Crunches: 30x10, 40x10
    Incline Bench Press: 135x10
    Squats: 135x10 for funsies.

    i just realized i was adding the bar to a lift where there is no bar. sorry for being a dumb****.

  30. Ed's getting swole!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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