mister ed' horse of a log

mister ed

mister ed

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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:
 
mister ed

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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.
 
mister ed

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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
 
SilentBob187

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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.
 
mister ed

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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.
 
mister ed

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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.
 
SilentBob187

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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!
 
mister ed

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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:
 
SilentBob187

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Good luck in DC man.
 
mister ed

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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
 
SilentBob187

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mister ed

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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.
 
SilentBob187

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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 :twisted: OR there is a back extension machine which works your lower back.
 
mister ed

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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
 
SilentBob187

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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?
 
mister ed

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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!
 
mister ed

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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.
 
SilentBob187

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HELL YEAH! RANDY MARSH FTW!!!

 
mister ed

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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)
:head:

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

SECOND - SLAYER ****ING ROCKS.:head:
 
SilentBob187

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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
 
mister ed

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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
:head:
 
mister ed

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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:
mister ed

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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.
 
crader

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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?
 
mister ed

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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.
 
mister ed

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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!
 
SilentBob187

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Give credit where credit is due, that little piece of pain came from DAdams. :)
 
mister ed

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just realized i kept your numbers from the copy/paste. it's fixed now.
 
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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.
 
SilentBob187

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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.
 
mister ed

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for clarification you're saying - don't jump so high in weight?
 
SilentBob187

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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.
 
mister ed

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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
 
SilentBob187

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Nice work for your off day.
 
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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 Melt®
380 / 12.0 - 5.0 / 26 / 1600 / 5 / 48

Pedicab Piloting - 4.5 Hours


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

Total Calories -
2342 / 2500 - 94% of Caloric Goal
 
mister ed

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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.
 
SilentBob187

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Whatever dude, everybody deserves a good cheat meal every now and again. Don't worry over it.
 
mister ed

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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
 
mister ed

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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 :sad:/ 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:
mister ed

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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 :head:
Dips - 25x10 :head: :head:
SLDL - 135x10, 155x10 :aargh:
Incline Bench Press - 135x10, 135x8 (+2 reps a lil later with a little rest):head:*
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! :head: (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.
 
SilentBob187

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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.
 
mister ed

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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
 
mister ed

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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.
 
mister ed

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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.
 
mister ed

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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
 
SilentBob187

SilentBob187

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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?
 
mister ed

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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:head:
Gironda Leg Curls: 70x10, 90x10
DB Incline Bench: 40x10, 50x10
Assisted Dips: 25x10 :head:
One Armed Rows: 50x10, 60x10 :head:
Wide Grip Pulldowns: 42.5x10, 50x10 (hm)
Seated Rows: 100x10 :head:
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
 
SilentBob187

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I see a 4-pak. Good work Ed!
 
mister ed

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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:
mister ed

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

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