mister ed' horse of a log

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    mister ed' horse of a log


    okay, okay, i can't promise anything here... but i am going to give logging a shot. hopefully you guys will find it interesting enough to stick around for.

    Days 1 & 2

    let's get to it:

    Day 1
    I actually started lifting (enthusiastically, but uncontrolled, and unmanaged - more on that before the workout) a month or two ago, but i didn't pay great attention to my dietary intake until very recently so, because of diet alteration, i am starting this log about a week into circuit training regimen. i'll post that in a sec. i have been consulting with SilentBob187 on dietary issues, and since a lot of this is very confusing to me, i am using an eerily similar diet plan. I did not start this plan until Day 2, as Day 1 was a good set of meals, but it wasn't the diet plan i am now implementing. i will be providing nutritional info where possible.

    breakfast -
    1 cup Smart Start cereal with 1 cup skim milk
    1 Monster Java Energy Drink - Darkest version

    snack -
    Planters apple cinnamom trail mix

    lunch - Sushi Lunch!!
    mori sushi platter - 1 each of:
    salmon nigiri (slice of Salmon on rice)
    tuna nigiri
    mackeral nigiri
    shrimp nigiri
    crab nigiri
    cup miso soup

    afternoon snack
    kashi oatmeal

    THE WORKOUT
    this is a circuit workout - no breaks unless you need water, full body 35 minute workout. i am adding the jump rope segments, even though myself and my trainer did not have time to take advantage of that aspect. i doubt i am ready to add that anyways, as it brings the sweat and the pain. with the jump ropes the workout is 45:00 start to finish, not including 15:00 cooldown on the elliptical or on the bikes.
    one set each of:

    jump rope - 3:30

    squats - 12 x 95lbs
    inclined close grip bench press - 12 x 95lbs

    jump rope - 00:30

    single arm row lift- 12x40lbs per arm
    side bends - 15x35lbs

    jump rope - 00:30

    squats - 12x65lbs
    military press - 6x65lbs in front 6x65lbs behind

    jump rope - 00:30

    cross cable flys - 12x20lbs
    single leg bulgarian squats - 12x32lbs

    jump rope - 00:30

    bench press - 12x95lbs
    dips - 15x105lbs

    jump rope - 00:30

    push press - 8x65lbs

    post workout - 1 scoop Gold Standard Whey Protein

    dinner
    1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
    dinner stats -
    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)
    171 / 5.7-1.4 / 23 / 116 / 1 / 5.5

    Day 2
    i had to work this into my work training schedule, which wasn't as bad as i was thinking it would be. i worked 9:30 - 4:00

    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 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    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

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner
    1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)

    171 / 5.7-1.4 / 23 / 116 / 1 / 5.5

    Daily Total -

    Total Calories -
    2,383 / 2,500 - 95% of Calorie Goal

    75.2g fat
    12.4g sat fat
    146g protein
    2211mg sodium
    34g fiber
    224.5g carbohydrate


    Sunday, August 17, 2008

    Day 3


    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 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35


    THE WORKOUT

    jump rope - 3:30

    squats - 12 x 95lbs
    inclined close grip bench press - 12 x 85lbs

    jump rope - 00:30

    single arm row lift- 12x40lbs per arm
    side bends - 15x35lbs

    jump rope - 00:30

    step ups - 12x40lbs per leg
    military press - 6x65lbs in front 6x65lbs behind

    jump rope - 00:30

    cross cable flys - 12x20lbs
    single leg bulgarian squats - 12x35lbs

    jump rope - 00:30

    bench press - 12x95lbs
    dips - 15x105lbs

    jump rope - 00:30

    push press - 8x65lbs

    MEASUREMENTS
    weight - 193.0 (+2 recent / -15 net)
    bodyfat - 19.5 (-0.2%)
    blood pressure - 117 / 66
    heart rate - 126

    post workout - 1 scoop Gold Standard Whey Protein

    2nd "breakfast"

    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

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner:
    pepper steak
    503 / 39.5 / 27 / 119mg / 0.4 / 4

    Daily total:

    Calories - 2,383
    Fat - 109.5g
    Saturated Fat> 11g
    Protein - 149g
    Sodium - 2214mg
    Fiber - 37.4g
    Carbs - 223g

    :bruce3:

  2. New Member
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    Should be noted


    if not noted already - circuit workout is supposed to be every other day, with muscle group training in between, once i get enough strength and stamina to tackle that. that might take a bit longer, however, as i need to work up to the entire circuit (with rope) first.
  3. New Member
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    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 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    NO WORKOUT

    2nd "breakfast"

    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

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner:
    pepper steak
    503 / 39.5 / 27 / 119mg / 0.4 / 4

    Total Calories -
    2,383 / 2,500 - 95% of Calorie Goal

    Fat - 109.5g
    Saturated Fat> 11g
    Protein - 149g
    Sodium - 2214mg
    Fiber - 37.4g
    Carbs - 223g

    noticed a big boost in energy yesterday, can't tell what to credit that to, could be fitness, could be energy bar, but i am feeling more chipper everyday.

    also, it felt good seeing myself in the mirror this morning.

    pics coming soon
    •   
       

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    Ed's got a log going! Hooray!!!!

    Sounds like it's time for a sexy party.


    Diet is looking good man.
    "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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    Why you should always get pissed before you work out

    Today went well till I made the mistake of checking my measurements after drinking lots of water. Or something. Regardless it never feels good to see your body fat percentage go higher than it has ever been, as measured on this machine. I'll get to those later. The thing that has frustrated me the most this past month+ is that I have actually put in the work to get the job done, and I have been spinning the wheels. I am hoping my recent diet rehaul will reap some kind of results in the next few weeks. I mean, how can't it? The only direction to go is forward if I keep my food in check, and start working out like I did tonight. Maybe the machine helped me out! Anyway, as noted yesterday, I have found myself to be gaining energy and not getting exhausted as easily as I used to...

    But seriously, that pissed me off so much I immediately threw 20 more pounds on the bar for the squat and went to town! From there on out, it was a relatively insane night.

    Key

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)


    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 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    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


    Almonds
    405 / 35 - 2.5 / 15g / 0 / 7.5 / 15


    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    THE WORKOUT
    one set each of:

    squats - 12 x 115lbs
    *inclined close grip bench press - 12 x 95lbs

    single arm row lift- 12x45lbs per arm
    side bends - 15x40lbs

    step ups - 12x50lbs per leg
    *military press - 12x85lbs

    cross cable flys - 12x25lbs
    single leg bulgarian squats - 12x35lbs

    *bench press - 12x105lbs
    dips - 15x105lbs

    push press - 8x65lbs

    *on the Smith Machine, for what it's worth.

    MEASUREMENTS
    weight - 192.0 (-1 recent / -16 net)
    bodyfat - 19.85 (+0.35%) (measured again post workout at 19.6, still pissed as it's going to wrong way!)
    blood pressure - 118 / 81
    heart rate -

    post workout - 1 scoop Gold Standard Whey Protein

    dinner:
    510 / 25.5 / 20 /1600mg / 0.4 / 4

    Total Calories
    2,788 / 2,500 - 111% of Calorie Goal

    don't feel like adding the rest up. prolly a lot of fat, sodium, more than i'd like to see, at least.
  6. New Member
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    Feeling fat for some reason.


    Today I feel fat, and for no particular reason other than I am a little fat. haha. I think I am going to be jumping my lifting up to 6 days a week. I have become somewhat accustomed to my circuit now, and I think I can jam some lifts on the in-between days. I am thinking my M-Sunday will go something like this now:

    Monday - Circuit (above)
    Tuesday - Back/Biceps*
    Wednesday - Circuit
    Thursday - Chest/Triceps*
    Friday - Circuit (2x for funsies)
    Saturday - Legs/Abs
    Sunday - Rest or Ride

    ALSO - Next week I am going to begin incorporating Jump Rope intervals into the circuit to pump it up a little more. I might add them into my group specific training later on, if I feel lucky.

    I know, I promised pics, and they will be here soon enough, once I get a little time, and decide I want to take that hit, ego-wise haha.

    Anyways, to those who might be reading, please feel free to drop a line.
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    Dude, most of the peeps post pictures of themselves w/ their faces blocked out or something else put over it to help them over it. Leave your ego at the door. You can do it! You can do it all night long!
    "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. New Member
    mister ed's Avatar
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    Well, this week has been difficult. I have had some days where I have really wanted to work out but have not been able to.

    Yesterday was a prime example of such. Friday will be another such example, though I might wake early and hit the weights in the AM before heading up to DC.

    In the beginning, I did require a day between workouts, as I was quite sore and not really ready to go the next day, but those days are fewer now, and next week I am really vamping it up. I am going to attempt, for the first time, possibly ever, to start a six-day regimen.

    As usual dedication and commitment will be my main concern not necessarily moving big weight or losing fast fat. All those will come with commitment.

    So, with all that said, let's toast some Whey Protein mixed with skim milk to today, as it could be a good one!

    Yesterday's stats - I really wish I had packed some whey and oats for work so that I could have had a pick me up and not been so drained after my night job that I couldn't go lift. Oh well. Next time.

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    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

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

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

    Almonds
    405 / 35 - 2.5 / 15g / 0 / 7.5 / 15

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

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

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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    NO WORKOUT - READ ABOVE

    dinner:
    510 / 25.5 / 20 /1600mg / 0.4 / 4

    Total Calories
    2,288 / 2,500 - 92% of Calorie Goal

    :bruce3:
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    Good luck in DC man.
    "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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    Not the best two days, these past two.


    Really only because of a lack of sufficient calories.

    no lifting in two days makes me angry.

    Saturday:
    Woke up too late to work out, as I got back at 1 am dead tired from DC last night

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

    Lunch -

    Spinach/RB Wrap -

    1 cup Spinach

    2 slices Roast Beef

    1 Whole Wheat Tortilla

    1 tbsp fat free cream cheese

    1 tbsp fresh cut salsa

    200 / 10 / 13 / 556 / 11 / 13.8

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    ECO COMMUTED TODAY - 5.6 miles / 12mph / max speed: 40.96mph / Lassiter Mill Rd. 40:00 Minutes

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

    Spinach/RB Wrap -

    1 cup Spinach

    2 slices Roast Beef

    1 Whole Wheat Tortilla

    1 tbsp fat free cream cheese

    1 tbsp fresh cut salsa

    200 / 10 / 13 / 556 / 11 / 13.8

    Total Calories -
    1,720 / 2500 - 69% of calorie goal

    Low cals = :-(

    Not even going to talk about yesterday, dietarily it was a disaster. I would be surprised if I topped 1500 calories >:- .....

    ...okay i'll talk about it...

    I had my full breakfast, a couple apples in the morning, then got to DC and got busy, didn't eat from 11 until 5, then had another whey and oats mini meal... big props to Steve for that easy to pack meal in bag that has come in very handy at work, and whenever i need to eat something and can't really make a whole meal. Also had some peanuts. Then didn't eat again till 9 when I hit up Subway, for a Sweet Onion Teriyaki on whole wheat.

    Maybe not the worst day, but not very regulated. PS - DC is an awesome city.

    OK I'll blog it.

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

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

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

    Sweet Onion Chicken Teriyaki
    740 / 10 - 3 / 52 / 2400 (!) / 10 / 118

    2 apples -

    160 / 0 - 0 / 0 / 0 / 10 / 44

    Total Calories -
    1,800 / 2500 - 72% of calorie goal


    P S - I AM SO LIFTING SUNDAY
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    "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" in the gym today...


    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    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

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

    2nd "breakfast"

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

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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    2 Chicken Thighs
    214 / 10.8 -3.0 / 27.6 / 82 / 0 / 0

    2 apples
    160 / 0 - 0 / 0 / 0 / 0 / ?

    BACK CIRCUIT! - 4 machines, 1 free weight, 17 sets. Each set goes as follows alternating arms with 10 rep count (5 per arm) 5 reps with both arms together, then 10 rep count (5 per arm), and 5 reps with both arms together. No rest during 20 rep set...
    Rest only to change weights and log.

    I don't know if this is a "complete" workout. Maybe some insight on that would help. I did the Single Arm Lift Row in lieu of using the T-bar because frankly, i don't know what "good form" is on the t-bar.

    I'd say 17 sets instead of 20 is pretty close to a full workout though.

    Iso-Lateral Wide Pulldown

    20 x 15lbs
    20 x 20lbs
    20 x 30lbs
    20 x 45lbs

    Iso-Lateral Low Row

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Iso-Lateral Front Pulldown

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Iso-Lateral Row

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Single Arm Row Lift -

    12x40lbs per arm

    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

    4th eat

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    brie cheese
    100 / 10 - 5 / 6 / 180 / 0 / 0

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

    Honey Nut Cheerios
    118 / 1.6 - 0 / 3.2 / 204 / 2.1 / 23.2

    dinner:
    Healthy Choice Roasted Chicken
    290 / 7 - 2 / 16 / 600 / 10 / 39


    Total Calories -
    2,542 / 2,500 - 101% of Calorie goal.

    PS - tomorrow the **** storm starts.
  13. Elite Member
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    Your carbs seems a little low (25g) for post workout. You may want to look at adding more. Maybe a banana? That'd add around 30 more carbs.

    Maybe instead of low rows and DB rows replace one of those lifts with high rows or chinups?

    You could always throw in some assisted pullups as well. Once you get good at those it's on to regular pullups and really working those lats.

    Nothing for the lower back? We could start doing deads together if you wanted OR there is a back extension machine which works your lower back.
    "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!
  14. New Member
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    jumping rope = sweat


    definitely hit calorie goal today!

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    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

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

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    2 apples
    160 / 0 - 0 / 0 / 0 / 10 / 44

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

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

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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

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

    Sandwich
    Whole Wheat Hoagie with Provolone, hard salami, bologna, Virginia baked Ham, lettuce, tomato

    600 / ? / ? / ? / ? / ?

    3:30 Jump Rope
    Squats - 12x135lbs
    Incline Close Grip Bench Press - 12 x 115

    00:30 Jump Rope
    Lift Row - 12x4x2 arms
    Side Bends - 12x40x2 sides

    00:30 Jump Rope
    Step Ups - 12x50x2 legs
    Military Press - 12x115

    00:30 Jump Rope
    Cross Cable Flys - 12x20
    Single Leg Bulgarian Squats - 12x30x2

    00:30 Jump Rope
    Bench Press - 12x105
    Dips - 15x105

    00:30 Jump Rope
    Push Press - 8x65

    It's nice to jump rope in the mirror, and not look or feel like your entire body is jiggling and flabbing around.

    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

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

    Calories - 2,751
  15. Elite Member
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    Quote Originally Posted by mister ed View Post
    It's nice to jump rope in the mirror, and not look or feel like your entire body is jiggling and flabbing around.
    I hear that man. That sentiment is probably why a lot of people don't go to the gym. They're afraid of looking foolish. Too bad they look more foolish not trying to stay healthy.

    What's this? Sunflower seeds? YEAH BOI!!!! How is the diet treating you man?
    "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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    that's half the reason i didn't start jumping rope in my routine till today... the other half was physical... glad i started though... it felt good as hell!
  17. New Member
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    Tonight is legs. yeouch. I am also consider substituting turkey for tuna next week. just gotta change things up sometimes.

    I am struggling with appetite today. I just plain don't want to eat. I am trying to eat parts of meals one at a time just to get the cals.

    It's tough.

    Tomorrow and Thursday will be the real test though.
  18. Elite Member
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    HELL YEAH! RANDY MARSH FTW!!!

    "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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    Just call me Legsy.


    Pulled almost 3k Calories today.

    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

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

    2nd "breakfast"

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

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

    1 apple
    160 / 0 - 0 / 0 / 0 / 5 / 22

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

    lunch

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

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

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

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

    Almonds
    202 / 17 - 1.2 / 7.5g / 0 / 3.75 / 8

    dinner:
    370 / 9 - 2 / 15 / 560 / 6 / 53

    LEG NIGHT

    SQUATS -
    10 x 45lbs
    10 x 65lbs
    10 x 95lbs
    10 x 135lbs
    10 x 95lbs
    10 x 65lbs
    10 x 45lbs

    DB WALKING LUNGES
    20 x 40lbs (10x40lbsx2legs)
    18 x 60lbs
    16 x 60lbs
    14 x 60lbs
    12 x 60lbs
    20 x 40lbs

    SLDL -
    10 x 40lbs
    10 x 60lbs
    10 x 80lbs
    10 x 60lbs
    10 x 50lbs

    STEP UPS
    12 x 20lbs x 2
    12 x 40lbs x 2

    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

    TOTAL CALORIES -
    2,933 / 2,500 - 117% of calorie goal... techincally this isn't ideal as it is in the maintenance calorie range (around 2910), rather than the fat loss range (around 2500)


    TWO NOTES FROM TONIGHT - Chelsea Clinton got to being very attractive between 2000 and now.

    SECOND - SLAYER ****ING ROCKS.
  20. Elite Member
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    Looks good man. Did Raphael show you how to SLDL?
    Walking lunges, you're gonna hate yourself in the morning if you haven't done those before, that's all I'm saying




    She looks too much like her mom.

    Here's a hot chick to counter
    "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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  21. New Member
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    oh, the pain.
    yesterday's leg-**** of a workout left me hurting in the squats, and step-ups.

    good lord.

    here's the day - again had trouble getting myself to eat all my meals, i meant to spread them out since i was working my night part time job, but forgot to eat the second serving of Tuna on Wheat. Lost about 300 calories on that one. BUT! I packed a whey and oats meal for dinner at work at REI. That made up for it.

    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

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

    2nd "breakfast"

    1 apple
    160 / 0 - 0 / 0 / 0 / 5 / 22

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

    lunch

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

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

    1 apple
    80 / 0 - 0 / 0 / 0 / 5 / 22

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

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

    Dinner

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

    Workout

    Jump Rope - 2:00

    Squats - 10x135lbs
    Incline Close Grip Bench Press - 12x95lbs

    Jump Rope - 00:30

    Single Arm Row Lift - 12x45lbsx2
    Side Bends - 12x40x2

    Jump Rope - 00:30

    Step Ups - 12x50lbsx2
    Military Press - 12x95lbs

    Jump Rope - 00:30

    Cross Cable Flys - 12 x 22.5
    Bulgarian Single Leg Squats - 12 x 25 x 2

    Jump Rope - 00:30

    Bench Press - 12 x 95lbs
    Dips - 15 x 100

    Jump Rope - 00:30

    Push Press - 8 x 65lbs

    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

    Total Calories
    2,701 / 2,500 108% of calorie goal
  22. New Member
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    blarg no workout yesterday! (post from 8-28)


    post from 8-28

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    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

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

    Blueberry Muffin
    180 / 3 - 1 / 3 / 350 / 3 / 38

    Orange Juice
    220 / 0 - 0 / 4 / 0 / 0 / 52

    2nd "breakfast"

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

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

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

    Work 8:00AM - 9:30PM - NO 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

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

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

    Total Calories -
    2,201 / 2,500 - 88% of calorie goal
    Last edited by mister ed; 08-29-2008 at 02:44 PM. Reason: title
  23. New Member
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    note for later


    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

    Orange Juice
    220 / 0 - 0 / 4 / 0 / 0 / 52

    2nd breakfast

    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

    Cashews
    250 / 20 - 3.5 / 8 / 170 / 1 / 11

    Lunch

    Hershey Dark Chocolate Kisses (7)
    163 / 10 - 5.4 / 3.1 / 23.3 / 0 / 16.3

    Spinach/RB Wrap -

    1 cup Spinach

    2 slices Roast Beef

    1 Whole Wheat Tortilla

    1 tbsp fat free cream cheese

    1 tbsp fresh cut salsa

    200 / 10 / 13 / 556 / 11 / 13.8

    late afternoon
    fat free puddin
    300 / 0 - 0 / 6 / 190 / 0 / 69 /

    Naked Blue Machine
    170 / 0 - 0 / 1 / 10 / 7 / 41

    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

    circuit workout today! rumor 'round the office is half day today, as well!
    Workout

    Squats - 12x135lbs
    Incline Close Grip Bench Press - 12x105lbs

    Single Arm Row Lift - 12x45lbsx2
    Side Bends - 12x45x2

    Step Ups - 12x60lbsx2
    Military Press - 12x105lbs

    Cross Cable Flys - 12x20lbs
    Bulgarian Single Leg Squats - 12x25lbsx2

    Bench Press - 12x95lbs
    Dips - 15x95lbs

    Assisted Pull Ups -10x85lbs
    Push Press - 8 x 75lbs

    SLDL -5x65, 5x65lbs
    Good Mornings 5x45lbs

    Smith Pull Ups - 8

    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

    Total Calories (Intake/Goal)-
    3,063/2,500 - 123% of calorie goal. That is my maintenance calorie level.
    *Protein* 192g
    I overdid it a little today with the protein, and did on Wednesday as well. 3 scoops a day seems a bit steep. I actually didn't do horrible, as I hit my recommended intake, but I feel like I haven't done an adequate job of drinking water. This is what worries me.
  24. Board Sponsor
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    Okay I'm in this log to pack on the guilt! LOL J/k

    Just keep on with what you are doing if it is working for you! Do you train with a trainer? Who designed the workout for you?
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    yep, i was given this workout by a trainer... silentbob modified it tonight though...

    it's working for me OK. I just now got it to the point where I am adding the jump ropes to make it a "complete" workout. I am also adding some muscle group splits in the days between circuits. I haven't seen ideal results yet because two weeks ago, i adjusted my diet to get most if not all healthy foods into the routine, and just this week I began six days a week working out.

    So the results, if I keep at it, are pending, as I need to get into this routine to get the best results. I am not expecting to lose big weight quickly. I am trying to be patient so I don't get down on myself.

    Results will come with time. This process is in its infancy right now.
  26. New Member
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    Forgot to log meals!


    No meal updates this weekend :-(

    8-31-08 Total Body
    Squats: 135x10
    Gironda Leg Curls: 40x10, 60x10
    DB Incline Bench: 40x10, 40x10
    Dips: 10 x 75
    One Armed Rows: 45x10, 45x10
    Wide Grip Pulldowns: 45x10, 45x10
    Seated Rows: 45x10
    Lateral Raises: 10x10
    Face Pulls: 25x10
    DB Shoulder Press: 35x10
    Incline DB Curls: 20x8, 15x2
    DB Hammer Curls: 20x10
    Close Grip Bench: 95x10, 95x10
    Calf Raises: 40x10, 60x10
    Crunches: 10x10, 10x10

    Definitely an every other day workout I am going to continue to take advantage of! I like the longer duration of the workout, and I like the selection of exercises, so my thanks to SilentBob187 for the great workout today!
  27. Elite Member
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    Give credit where credit is due, that little piece of pain came from DAdams.
    "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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    just realized i kept your numbers from the copy/paste. it's fixed now.
  29. New Member
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    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

    Low Fat Apple Cinnamon Brown Sugar Pop Tart
    376 / 5.6 - 1.2 / 4.8 / 1.2 / 80

    Apple
    80 / 0 - 0 / 0 / 0 / 5 / 22

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

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

    Dinner
    Healthy Choice Beef Tips Portabello
    300 / 8 - 2.5 / 20 / 600 / 7 / 33

    9-2-08 Total Body
    Squats: 155x10
    Gironda Leg Curls: 60x10, 80x10
    DB Incline Bench: 30x10, 40x10
    Assisted Dips: 70x10
    One Armed Rows: 45x10, 50x10
    Wide Grip Pulldowns: 55x10, 85x10
    Seated Rows: 70x10
    Lateral Raises: 10x10
    Face Pulls: 35x10
    DB Shoulder Press: 30x10, 35x10
    Incline DB Curls: 15x10
    DB Hammer Curls: 20x10
    Close Grip Bench: 95x10, 115x6, 95x10
    Calf Raises: 75x10, 105x10
    Crunches: 20x10, 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

    Total Calories -
    2,188 / 2500
    88% of Daily Calorie Goal.

    Basically, today, and the last three or four days I have ****ed up my diet big time, not by eating the wrong thing, but by not eating my meals.

    I am getting a little tired of tuna, but I will persevere. The biggest issue is that I am taking Adderall again so that I can concentrate at work. It works wonders for ADD, but it kills the appetite, and if I take more than one pill a day, it makes me feel very strange and I don't like it. So I have been trying not to take it, but it works so well! :-\

    anyways, I do love the new workout. Thanks to DAdams and Silentbob for this one. I was able to kick up some of the weight, and some of it I struggled to maintain... oh well.

    I am looking forward to when the results start coming.
  30. Elite Member
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    Eat boy! To salt the wound a little, I took in 3352 today

    Maybe try timing your meals. Plan ahead as to when you'll be eating and when that time comes around eat whether or not you're hungry. If you're already doing that, maybe set your watch to beep every three hours?

    Something to think about doing, on the squats and maybe a few other lifts. Try to add 5lbs each week or so.
    "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!
  31. New Member
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    for clarification you're saying - don't jump so high in weight?
  32. Elite Member
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    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!
  33. 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 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
  34. Elite Member
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    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!
  35. New Member
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    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
  36. New Member
    mister ed's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Feb 2008
    Age
    30
    Posts
    109
    Rep Power
    138
    Level
    9
    Lv. Percent
    35.53%

    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.
  37. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    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!
  38. New Member
    mister ed's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Feb 2008
    Age
    30
    Posts
    109
    Rep Power
    138
    Level
    9
    Lv. Percent
    35.53%

    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
  39. New Member
    mister ed's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Feb 2008
    Age
    30
    Posts
    109
    Rep Power
    138
    Level
    9
    Lv. Percent
    35.53%

    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; 09-11-2008 at 12:16 AM. Reason: fixed sunflower seed intake...
  40. New Member
    mister ed's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Feb 2008
    Age
    30
    Posts
    109
    Rep Power
    138
    Level
    9
    Lv. Percent
    35.53%

    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.
  

  
 

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