mister ed' horse of a log

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    Shoulder Day! (Yesterday)

    Arnold Press
    20x10, 30x10, 30x10, 35x10

    Shoulder Press
    20x10, 30x10, 30x10, 35x10

    Lat Raises
    15x10, 15x10, 20x10, 20x10

    Delt Raises
    30x10, 40x10, 50x10

    Forward Rotation Shrugs
    20x10, 30x10, 35x10
    -Chased With-
    Backward Rotation Shrugs
    20x10, 30x10, 35x10
    -Chased With-
    Shrugs
    20x10, 30x10, 35x10

    Military Press
    Front
    65x10, 75x10
    Back
    65x5, 75x5

    Face Pulls
    30x10, 40x10, 50x10, 57.5x10

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    Sorry for the delay -

    Saturday: 2.5 hours cycling around Raleigh, non-stop, alley cat style. on a fixed gear.

    Sunday: Back

    Assisted Pullups
    75x10, 60x10, 50x10, 50x8

    Seated Row
    85x10, 100x10, 120x10, 140x5, 160x5

    Hammer Iso Low Row
    50x10, 70x10, 90x10, 140x10

    Chin Ups
    75x10

    Incline DB Curls
    15x10, 15x10, 20x10

    Super-Setted with

    Concentration Hammer Curls
    15x10, 15x10, 20x10

    Called it a day after that. A bit abbreviated, yes... but I was in a rush.
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    Keep it up!!!
    •   
       

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    Yo Ed! I got your back day right here!

    315 deadlift!!!!!!

    How'd the bike race go? What'd you end up dressing up as? Pics or it didn't happen!
    "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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    the bike race was fun! got to cruise all over raleigh with my jams blastin, my quads burning and my hams gaspin. it was fun but it was still a race, i finished about halfway through the crowd... i was race filler... but it was fun.

    i was worn the f out by the end of it.

    i didn't wear a costume, other than a schlitz jersey... so i guess i was dressed as ****ty beer? it was hard enough to pedal and make sure the bike wasn't going to fall apart, much less worry about a costume.

    tomorrow is legs... gotta let them rest after giving them such a run on saturday, so today is a rest, as i am getting mentally, as well as physically fatigued with all this working out, work and moving!
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    Yesterday -

    Squats
    95x10, 135x10, 185x5, 225x5, 135x13

    SLDL
    135x10, 155x10, 185x5, 205x3

    Calf Raises
    90x10, 130x10, 150x10

    Lunges
    15x16... then felt hurt, and stopped.

    resting again tonight... might go do shoulders tonight... but I am not feeling well, so I might rest a little, instead.
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    hey you two who read this... i have been out for a while, sorry. i have nothing really to report other than i have gotten preoccupied and not been able to lift. working two jobs is getting taxing, and unfortunately, workouts are paying the price.

    I do have some lingering concerns, though... I started taking Leviathan a while back but have since stopped, since I am noticing some not so great side effects... probably a bad reaction to the yohimbine, especially when I was taking two pills per serving.

    So I have stopped that, and am trying to let my body get all of the remnants out of it so I can hopefully be back to normal soon.

    I am thinking that the Leviathan was increasing my stress levels that I am already feeling, moving into a new apartment, and being on my own again, the economy, that is stressful given my last situation, so I don't think the Leviathan helped that... I was getting what I hope was panic attacks, and seeing how I am a pretty healthy guy with no signs of heart problems or history of such, or family history of such, I think I can rule out a heart attack... and I am seeing a doctor Monday to make double sure. But the symptoms were pretty consistent with Panic Attacks.

    should also be noted that some of these symptoms were present when I was taking Adderall, which is also known to induce panic attacks... So yeah.


    So we will see what happens with all of this...
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    I suppose it could be possible on levi. Although I have never had an issue but if you are prone to them I would stop it like you are doing and see if it helps.

    That sucks!! Hope you are feeling better soon!
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    Sorry about the panic attack Ed. I kinda feel partially responsible for it. I'll let you try some DCP if you'd like. It's a non-stim thermogenic from RPN. Crader could tell you more about it.

    Let me know when you're able to get back in the gym man. Just to keep from falling out of it you could do things like pushups, crunches and burpees at the new digs.
    "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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    Back at it


    Sorry about the panic attack Ed. I kinda feel partially responsible for it.
    Don't be... you weren't responsible, in fact the Leviathan probably helped keep it from being paralyzing, since Leviathan has a lot of similar effects to adderall.

    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

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

    1 Omega 3 Fish Oil
    1 Omega 3 - 6 - 9 Fish Oil
    1 now ADAM Daily Multi
    1 Cal-Mag-Zinc
    (Forgot my Probiotic today)
    1 20mg Aphetamine Salt (Adderall)

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

    PowerBar Protein+ Reduced Sugar
    270 / 9 - 4 / 22 / 290 / 2 / 30

    Lunch

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

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

    2 Omega 3 Fish Oil
    2 Omega 3-6-9 Fish Oil
    1 Cal-Mag-Zinc
    1 now ADAM Daily Multi

    Snack
    Sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6
    1 20mg Aphetamine Salt (Adderall)

    Dinner

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

    Daily Total -
    2,183 / 2,500 87% of daily calorie goal

    So, verdict is in. Leviathan had less to do with it than: 1. Adderall (or abruptly stopping Adderall), 2. Personal Tendencies which make me prone to anxiety and stress, 3. Stressors out of my control.

    Chest Day

    5 minutes cardio

    DB Incline Bench
    30x10, 35x10, 40x10, 50x7, 40x8

    DB Incline Flies
    15x10, 15x10, 15x10, 15x10

    Bench Press
    95x10, 115x10, 135x10, 155x5, 135x8

    Decline Bench - free weight
    65x10, 75x10, 85x5, 90x2 (these did not go so well)

    ISO Hammer Decline Bench
    90x10, 140x7
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    I meant to ask you last night Ed, where are you letting the bar down when you were doing decline bench. It could have been coming down too high on your pecs (close to your neck) which could make it more difficult to lift.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Ed, where are you letting the bar down when you were doing decline
    Though last nights decline is something I'd rather forget, I would probably say it was closer to my neck than my stomach. in fact, it prolly was near my neck...
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    That would have a LOT to do with it not going so well. No worries
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    YESTERDAY - SHOULDERS

    Arnold Press
    20x10, 30x10, 40x10

    Shoulder Press
    20x10, 25x10, 30x10, 35x01

    Lat Raises
    5x10, 10x10, 15x10, 15x10

    Shrugs (Forward Rotation, Backward Rotation, Shrug)
    25x10, 30x10, 35x10

    Face Pulls
    35x10, 45x10, 55x10 (or thereaboout)

    Bradford press
    30x10, 30x10, 40x10, 40x10

    weights have gone down a little, but I am okay with that, haha.
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    YESTERDAY - LEGS

    5 min cardio

    SQUATS
    45x10, 75x10, 95x10, 135x10, 185x5, 135x20

    SLDL
    135x10

    PRONE LEG CURL
    60x10, 70x10, 80x10

    CALF RAISES
    SINGLE LEG 95x10x2
    BOTH LEGS 135x10, 145x10

    LUNGES
    20x10x2
    25x10x2

    still sore! it's a good feeling!

    I finished my squats, and MAN did my hammies and quads hurt. So much I had to not to SLDL, and do normal hamstring workouts... Anyways, it's on to do shoulders tonight!
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    I have neglected typing in here..sorry

    I've been reading though! Sounds like its going better for you!
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    update


    hey crader, thanks for checking in.

    yeah things are getting better... i had been particularly vague on here, for a few reasons, but basically, lots of changes going on in life right now, and the stress was piling up... i had moved into an apartment, and that was a big part of it. There were a lot of other stress factors, too. A long commute, shorter days, lots of work at work, and a general desire not to be there. Upcoming tax season, and all that. The worst part was listening to the news... talk about gloomy! I'd imagine that was partially due to the election, but all this talk about a tanking world economy made me stress out. It got to the point where I was having anxiety attacks near daily, but I went to my doctor, and she reassured me that it wasn't anything other than anxiety. I had thought it might have been the leviathan causing some kind of heart condition!

    Anyways, getting out and around people and working out again have helped.

    Thanks for keeping up with me!
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    I'm glad you are feeling better, stress sucks.
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    Shoulders!

    Arnold Press
    20x10, 25x10, 30x10, 35x10

    Shoulder Press
    25x10, 30x10, 35x10, 40x5

    Lat Raises
    5x10, 10x10, 15x10, 15x10

    Shrugs (Forward, Back, Normal)
    25x10x3, 30x10x3, 35x10x3, 40x10x3

    Rear Delt Raises (on rear delt machine)
    30x10, 40x10, 50x10, 60x10

    Face Pulls
    37.5x10, 45x10, 52.5x10

    Military Press
    60x10, 80x10, 100x5
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    Be careful on military man. That thing gets heavy quick and it can hurt ya in not time without a spotter.
    "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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    the term "military press" might be a bit spurious here... i asked one of the trainers if there was a machine that i could do military presses on, i was pointed towards a shoulder press machine that wasn't individual arms... as far as i can find, the only difference between a shoulder press machine and a military press is that shoulder press is with dumbells, military with barbells. and that a real military press is a standing lift, that and you can go behind your head with the military press (which I don't/can't do anyways).

    i was going to ask you about that last night, actually. glad you brought that up here.
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    also - what is the difference between the bradford press and the military press? speed?
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    Quote Originally Posted by mister ed View Post
    also - what is the difference between the bradford press and the military press? speed?
    With bradford, the movement is one press in front, one in rear, which counts as one rep.
    "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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    Loss of motivation...


    I'm sure it happens to everyone, and it's happened to me, again. Any tips on how to stay motivated when it's so easy to cheat, and way easier to not do rather than to do. It's too bad I don't have silentbob's iron will and attention to detail... But who does?

    Any tips on how to be at least little more bob-like?
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    It happening again would refer to me eating ****ty food, and not going to the gym because I am a fat f*ck
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    It's kind of leading a horse to water. Horse has to be thirsty.

    What kind of goals have you set for yourself?
    What is your long term goal?
    Do you have any short term goals?

    It's easy to lose motivation without the short term goals; even more so if your goals are vague. Lose weight, or lose 5lb by the end of december. One goal is clearly more focused.

    Work on chest development, or increase DB Incline by 10lb the end of December.

    Stick with it bro, maybe look up some other forms of training just to freshen up your routine.
    "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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    New Deal?


    Thanks man!

    Okay, so I saw your post last night and started mulling over my goals... Or, actually, more like my lack of goals (since you hit the nail on the head).

    My main goal back in June or July was more of a general goal than any kind of specifics. I had the rough idea that I wanted to get interested in lifting, fitness, and diet... and to get good looking.

    The only specific goal I had set was a very unrealistic goal of reducing my body fat by 5% and raise my lean muscle mass by something like 10lbs. That would mean I would be basically... a beast. Taking my body fat percentage down 5% would cut my actual body fat by 30% (i think)

    I would, at that point have replaced 11lbs fat with 10lbs muscle, my weight would be roughly the same.

    Now you might be saying "that's a pretty good goal for a 24 year old guy."

    It might be. But I needed a plan and a support system, and a certain comprehension of the tasks at hand, that I didn't and still don't quite grasp. I still don't have a plan that I completely understand the logistics of. I was in an "I'm gonna be hot" mode.

    So. In short, I was going to the gym, I was working out, I was eating well (for a while there, at least), but I wasn't doing it right. I can't quite buy into it if I am not sure what it is I am buying into.

    So I am now trying to formulate a series of specific, short term, acheivable goals. The problem is that I don't know what a realistic goal should be.

    Here are some of my stats:

    Height - 5'8"
    Weight - 191lbs
    Body Fat - 19.3%
    Lean Mass - 154lbs

    Is going to 16.8% a realistic goal (that is just 5lbsof pure fat, afterall), in say, a month...

    Or would dropping to 15.8%, close to 8lbs be reasonable?

    I don't want to worry about any kind of cosmetic development just yet... and since everything other than my legs needs some serious development, I want to put that off so I can just focus on cutting fat...

    Also - a short aside - how is 122-167 lbs healthy for my height... for me that is pr8etty much my lean mass! I'd have to be at 8% body fat to even break into that range!

    So I guess any input on realistic goals would be helpful.
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    Total body

    Squats- 185x10 (switched to freeweight squats, maybe coulda done more, but haven't ever tried for 225 on freeweights, for a full set)

    Leg curl- 100x10, 110x10 (some big dudes were on the gironda leg press)

    Incline DB Bench- 40x10, 50x8

    Assisted dips- 25x10

    One arm row lift- 40x10, 50x10

    Wide grip pull down- 100x10, 120x10

    Seated row- 120x10

    Lat raises- 15x10

    DB shoulder press- 30x10, 30x10

    DB curls- incline- 20x10

    DB curls- concentration hammer curls- 20x10

    Close grip bench press- 135x10, 145x10

    Calf raises- 105x10, 135x10

    Crunches- 40x10, 45x10

    Good workout...
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    Quote Originally Posted by mister ed View Post
    Leg curl- 100x10, 110x10 (some big dudes were on the gironda leg press)
    Those jerks wouldn't let you work your sets in with em? Must be a pair of real as*holes
    "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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    Quote Originally Posted by SilentBob187 View Post
    Those jerks wouldn't let you work your sets in with em? Must be a pair of real as*holes
    It isn't that they wouldn't let me, I was afraid to ask... The blonde one looked like a gym nazi... Sides, leg curl works the hams all the same...
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    Friday Workout


    Squats- 185x10

    Prone Leg curl- 80x10, 90x10

    Incline DB Bench- 40x10, 45x10

    Assisted dips- 25x10

    One arm row lift- 50x10, 55x10

    Wide grip pull down- 100x10, 120x10

    Seated row- 100x10

    Lat raises- 15x10

    DB shoulder press- 30x10, 30x10

    DB curls- incline- 15x10

    DB curls- concentration hammer curls- 15x10

    Close grip bench press- 135x10, 135x10

    Had to leave early to get to work, didn't do last two.

    I am enjoying this workout. I like the total body stuff.

    What's a good way to keep busy on days in between lift days (going only every other day).

    Or, better question, do I need to wait a day between workouts?
  32. Elite Member
    SilentBob187's Avatar
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    Yes you need the day between, if you want you can do 30 minutes of HIIT cardio on those days inbetween. That's a good way to keep busy
    "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
    mister ed's Avatar
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    5'8"  200 lbs.
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    Workout -

    Squats - 205x10
    Dips - 25x10
    SLDL - 135x10, 155x10 (form still questionable)
    Incline Bench Press - 135x10, 155x8
    Hammer Low Rows - 90x10, 110x10
    Assisted Pull-Ups - 40x10
    DB Shrugs: 40x10, 50x10
    Lateral Raises: 15x10
    Face Pulls: 57.5x10
    DB Shoulder Press: 40x10
    Concentration Hammer Curls - 20x10, Incline Curls - 20x10
    Calf Extensions - 100x10, 120x10
    Crunches - 30x10, 30x10

    Promising news!

    Total Weight - 188 (-3lbs)
    Body Fat % - 19.07
    Body Fat - 35.85lbs (-1.7lbs)

    good week so far, gotta keep things in check tonight, because it has the potential to be absolute dietary debauchary.
  34. Board Sponsor
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    Keep that diet tonight!
  35. Elite Member
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    Just watch the beer intake man, it adds up really quick like.
    "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!
  36. New Member
    mister ed's Avatar
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    This weekend was both a success and a bit of a letdown.

    I kept up damage control at christmas parties, but had a slight relapse sunday. saturday was fine, i kept the carbs and meals in check and they did fine, but i did have two beers after work, which i am not all that concerned about, though i should be. this week's pact - cut alcohol consumption to no more than one drink every other night. i also need to watch sodium.

    a brief overview of the main meals from this weekend.

    friday's nutrition -
    lunch - beef n broccoli
    380 / 8 - 3 / 22 / 1260 / 4 / 27

    dinner - bean burritos
    378 / 11 - 6 / 15 / 1166 / 0 / 55

    Distilled Spirits, over 6 hours
    512 calories (8 shots)

    i do not remember what breakfast was.

    saturday's nutrition-
    Brunch -
    1 cup Scrambled Eggs
    3 link sausage

    Dinner -
    Grilled Chkn Sandwich
    270 / 3.5-1 / 28 / 940 / 3 / 33
    2 Big Boss Bad Penny Brown Ale
    ~320 Calories

    sunday's nutrition-
    Lunch - Turkey Club Sandwich (turkey, tomato, bacon (2 strips) on sourdough bread), Pasta Salad.

    Dinner - Joey Bag of donuts (tortilla, black beans, rice, picco de gallo, lettuce, chicken) ~ 645 calories.


    2000 Calories
    59.5g Fat - 12.8g Sat. Fat
    92.6g protein
    30.5g fiber
    223g carb

    so that's the not-so-skinny on the weekend.
  37. Elite Member
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    Show us the lifts!
    "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!
  38. Board Sponsor
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    Well it could have been worse!
  39. New Member
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    posting lifts tonight, silentbob.
  40. New Member
    mister ed's Avatar
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    Squats- 185x10

    Prone Leg curl- 80x10, 90x10

    Incline DB Bench- 40x10, 45x10

    Assisted dips- 15x10

    One arm row lift- 55x10, 65x10

    Wide grip pull down- 80x10, 100x10

    Seated row- 120x10

    Lat raises- 15x10

    DB shoulder press- 35x10

    DB curls- concentration hammer curls- 15x10

    DB curls- 20x10

    Close grip bench press- 135x10, 135x10

    Calf Raises- 90x10, 135x10

    Crunches- 30x10, 40x10
  

  
 

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