mister ed' horse of a log

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    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!

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

    it's also fixed now
  3. New Member
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    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.
    •   
       

  4. New Member
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    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.
  5. New Member
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    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
  6. Elite Member
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    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
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  7. New Member
    mister ed's Avatar
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    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
  8. Elite Member
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    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!
  9. New Member
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    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 01:22 AM. Reason: Update
  10. New Member
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    sorry it's been such sporadic posting lately... it's been busy in the real world.
  11. Elite Member
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    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!
  12. New Member
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    sounds perfect.

    :-)
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    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.
  14. Elite Member
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    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!
  15. New Member
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    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.
  16. Elite Member
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    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!
  17. New Member
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    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.
  18. Elite Member
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    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!
  19. New Member
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    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****.
  20. Elite Member
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    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!
  21. New Member
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    Squats - 225x10
    Dips - 15x10
    SLDL - 135x10, 155x10
    Incline Bench Press - 135x10, 135x10
    Hammer Low Rows - 110x10, 130x10
    Australian pull-ups - 10
    DB Shrugs - 55x10 (2 55lbs dumbells, don't know if i score that as 40 or 90)
    Lateral Raises: 15x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 40x5
    Preacher Curls: xxx
    Skull crushers: xxx
    One Legged Calf Raises: xxx
    Machine Crunches: xxx
    ---------------------WORKOUT COMPLETE-------------------------
    ENCORE LIFTS -
    Incline Bench Press: xxx
    Squats: xxx

    Man, Saturday I had a great workout... I was putting up big numbers. I was feeling good despite being a little hung over. Then came the shoulder press. I could blame Primal tendencies and the young, attractive lady doing a resistance workout (which by the way, is bonus points) for distracting me from doing the amount of weight I usually do, but I'll blame the hangover. Anyways, I lost control in my left arm, tweaked it backwards, and almost dropped the weight, and should have. i stopped it short because my shoulder was screaming. I think that was a smart decision, regardless of how few upper body things i had left.
  22. New Member
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    Total Body
    Squats: 225x10
    Gironda Leg Curls: 90x10, 110x10
    DB Incline Bench: 40x10, 50x8
    Assisted Dips: 15x10
    One Armed Rows: 60x10, 70x10
    Wide Grip Pulldowns: 70x10, 85x10
    Seated Rows: 120x10
    Lateral Raises: 20x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 35x10
    Incline DB Curls: 20x10
    DB Hammer Curls: 20x10
    Close Grip Bench: 135x12 135x10
    Calf Raises: 105x10, 150x10
    Crunches: 35x10, 40x10

    went fuggin nuts tonight. i hadn't worked out since saturday when i had to stop early. felt bad about chick-fil-a for lunch, so felt like i needed to go huge. and i did. look at all those heads rockin!

    i am not even sure i wanted to go huge, but i am glad i did. my squats even felt right for form, and i went extra slow to feel the burn... got to parallel and came back up. that set me up for a huge night.

    i have been super lax with diet lately, but i have been preoccupied with work and apartment hunting. will try to redeem this week.

    ed
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    Way to go 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
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  24. New Member
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    some pics






    have been sick since late Wednesday/early Thursday, so no workouts... going to try to do one tomorrow morning.

    currently alternating between: and

    with a little too.

    hope to post soon!
  25. Elite Member
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    I'll hook you up with some wellness formula tomorrow man. It tastes awful but that means it's good 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!
  26. New Member
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    Squats: 225x10
    Gironda Leg Curls: 100, 110x10
    DB Incline Bench: 45x10, 50x9
    Assisted Dips: 10x10
    One Armed Rows: 65x10, 70x10
    Asst. Pull ups - 50x10
    Seated Rows: 120x10
    Lateral Raises: 20x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 35x10
    DB Hammer Curls: 20x10
    Incline DB Curls: 20x5
    Close Grip Bench: 135x12 135x12
    Calf Raises: 105x10, 150x10

    **** FORGOT TO DO CRUNCHES

    Anywho I have been battling a cold the last few days and it's been the first time since Tuesday I have been able to lift. I thought it would be tough, and in some ways (more breathing than lifting) it was. Turns out that for being drained of energy proved one of two things: I can either lift better when I am sick (unlikely); or I am not going hard enough when healthy (probable). I guess it is a good measuring stick that if you can do your normal workout while battling a cold, you should kick it up a few notches. If you can go bigger while battling a cold, you're doing something wrong. stop being stupid.

    take for instance - dips with only 10lbs assistance.
    or
    doing 12 reps each set on CG Bench.
    or
    going up 5 lbs on one armed rows.

    makes me wonder...
  27. Elite Member
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    Good lifts bro, it was good seeing you in the gym.

    You're definately getting stronger dude, no doubt.

    Take that wellness formula and attack that iron on monday!
    "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!
  28. New Member
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    5 min cardio
    Squats - 245x8 (+8)
    Dips - UNASSISTED - 5 (+3) (+2)
    SLDL - 135x10, 135x10
    Incline Bench Press - 135x9 (+1), 135x8 :-(
    Hammer Low Rows - 110x10, 140x10
    Australian pull-ups - 10
    DB Shrugs - 50x10x2
    Lateral Raises: 15x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 40x5
    Preacher Curls: 45lbs on curl bar x10, 45x10
    Skull crushers: xxx - F*CK
    One Legged Calf Raises: 105x10, 135x10
    Machine Crunches: 30x10, 30x10

    This is my last week of complete body workout. I am trying to get four in this week, as I missed one of my workouts last week due to sickness.

    Next week I am transitioning into a 4 or 5 day split.

    By the way - I was using an old workout list and it didn't have skullcrushers on the list, and the list seemed a little short anyways.

    Today was an up and down workout... I am still battling sickness, but I am still putting up big numbers. I might have raised the squats too high... i think form suffered, but damn it, i wanted some big numbers tonight! maybe wanted it too much. I feel like squats in particular were suffering, but, I will get to build those up in the split workout. They also suffered when I went up to 225, as well... so I am going to keep going with it. The unassisted dips were fun. don't know if I went low enough on some of those last 5, but I am counting them, damn it.

    oh well, tomorrow is a new day!
    Last edited by mister ed; 10-07-2008 at 11:41 PM. Reason: retard
  29. New Member
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    Four isn't happening this week. next week it will, though. it has to.

    5 min cardio
    Squats - 230x10
    Dips - UNASSISTED - 10
    SLDL - 135x10, 155x10
    Incline Bench Press - 135x10, 155x5, 135x8 :-(
    Hammer Low Rows - 110x10, 140x10
    Asst Pull Ups - 15x10
    DB Shrugs - 60x10
    Lateral Raises: 20x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 40x8
    Incline curls - 20x10
    Concentration Hammer Curls - 20x10
    Calf Raises: 105x10, 180x10
    Machine Crunches: 30x10, 50x10

    good workout. still trying to pin down squats and incline bench. those should be big tomorrow or Saturday.
  30. Board Sponsor
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    I like the 5 day split mself. Your numbers are looking good. So was the full body beneficial?
  31. New Member
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    indeed, i have seen some tremendous gains doing the full body workout. However, the only thing is that doing the exact same workout every other day or there about, kinda becomes monotonous. Also, only working out three to four times a week, due to the fact that doing this workout every day would probably be counterproductive, makes it easier for me to cheat or be lazy on off days. Since a split affords more workouts and less down time, when my legs are sore I don't have to do anything to them, and can work something else out.

    I am starting the "Silent Treatment" on Monday. I can't wait.
  32. Elite Member
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    Quote Originally Posted by mister ed View Post
    I am starting the "Silent Treatment" on Monday. I can't wait.
    I like the explanation behind the name personally.
    "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!
  33. New Member
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    so far. back at it.


    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)

    Logging as we go!

    Breakfast -

    Turkey Sausage
    110 / 6 - 2 / 8 / 610 / 0 / 4

    2nd 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

    4 cups skim mik
    360 / 0 - 0 / 32 / 480 / 0 / 88

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

    Snack
    Sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    Lunch
    Quiznos Honey Bourbon Chicken on Wheat Bread with Lettuce, Tomato, Onion, and Pickle
    550 / 8.5 - 2 / 38 / 1570 / 7 / 79

    Totals After Lunch -
    1,501 / 38.9 - 7 / 116.5 / 2,951 / 16.2 / ~218g

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

    Turkey Sausage
    220 / 12 - 4 / 16 / 1210 / 0 / 8

    WORKOUT

    11 min Cardio
    5 minutes stretching

    Iso Leg Extension 30x10x2
    G. Leg Curl 70x10
    Leg Extension 70x10
    G. Leg Curl 70x10
    Leg Extension 70x10

    Squats
    45x10
    95x10
    135x10
    185x5
    225x5
    135x20

    Dead Lift
    45x10
    95x10
    45x10

    5 min stretching

    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

    Daily Calorie Intake
    2,131 / 2,500
    85% of caloric goal

    Protein
    188.5g / 189.5g = 99.47% of protein goal (so practically perfect!)


    Wow. a lot of Sodium.
    Eww.

    Note - The last few days have been pretty tough for me. and since i had been a little under the weather, i lost my rhythm in my workout schedule. That cost me pretty big on Monday as the Leg workout was aborted due to fatigue and a general not wanting to be there feeling. Yesterday I did some AIGA stuff, then went grocery shopping forfeiting what was supposed to be a shoulder day. Tonight I am doing Widowmakers as punishment, and relinquishing my Saturday Rest day and devoting it to Shoulders.

    The four day Silent Treatment goes as follows -
    Monday - Legs
    Tuesday - Shoulders
    Wednesday - Rest
    Thursday - Back / Triceps
    Friday - Chest / Biceps
    Saturday - Rest / Makeup
    Sunday - Off

    The five day Silent Treatment goes:
    Monday - Legs
    Tuesday - Shoulders
    Wednesday - Rest
    Thursday - Back / Triceps
    Friday - Chest / Biceps
    Saturday - Arms
    Sunday - Off

    Anyways I hope that my mental recession clears itself up soon. it's getting a little frustrating... But lifting can be cathartic.
  34. Board Sponsor
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    Keep on pushing!
  35. New Member
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    thanks, crader, i sure am trying. tonight at the gym was really fun. i lifted with SilentBob. my legs are screaming. the amount i enjoyed the workout tonight totally made up for how fuggin lame i felt on monday and tuesday. lifting makes me feel good :-)
  36. New Member
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    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 44

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


    Snack
    Sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    Banana
    80 / 0 - 0 / 0 / ? / ? / ?

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

    Lunch
    1138 / 38 - 11 / 45 / 1530 / 7 / 160

    Turkey Sausage
    440 / 24 - 8 / 32 / 2420 / 0 / 16

    5 minutes cardio

    DB Incline Bench -
    20x10, 40x10

    -chased with-

    DB Incline Flies
    20x10, 20x10

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

    Incline Bench Press
    95x10, 135x10, 135x10, 135x8(+2)

    -chased with-

    Incline DB Flies
    20x10, 20x10, 20x10, 20x10

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

    Iso Decline Press
    90x10, 110x10, 140x10, 160x5

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

    Bench Press
    95x10, 135x10, 135x10, 135x8

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

    Cross Cable Flies - High to low

    15x10, 15x10

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

    Cross Cable Flies - low to high

    10x10

    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

    Daily Totals (hit calorie goal, by nefarious means...)
    2,629 / 2500 = 105% of daily calorie goal

    Protein - 182.5 / 189 = 97% of daily protein goal
  37. New Member
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    Yesterday's workout -
    5 minutes elliptical
    5 minutes stretches

    Squats (freeweights)
    95x10, 135x10, 185x5, 225x5, 135x20

    SLDL
    135x10, 155x10, 185x5, 225x1

    Seated Row
    120x10, 140x6

    Calf Raises -
    150x10, 150x10

    Lunges -
    40x10, 40x10

    Added some seated rows because my back felt lonely and unworkedout recently.

    tonight is shoulders.
  38. Board Sponsor
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    Wait did you say you lift with Bob? If so thats what the problem is
  39. New Member
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    crader, if i knew how, i'd give you some rep points... lol
  40. Elite Member
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    Quote Originally Posted by crader View Post
    Wait did you say you lift with Bob? If so thats what the problem is
    Quote Originally Posted by mister ed View Post
    crader, if i knew how, i'd give you some rep points... lol
    hyuck hyuck hyuck, jerks. ahhahahaha
    "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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