SilentBob's *insert witty, topical, punny remark here* Workout Log

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  1. Quote Originally Posted by SilentBob187 View Post
    My favorite is a can of tuna and 5 balls.
    I am so not touching that one.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless


  2. Quote Originally Posted by dsade View Post
    I am so not touching that one.
    Yeah, for some reason the first thing that comes to mind when I re-read that is Two and a Half Men....

    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
    •   
       


  3. 5-8-08 Off

    Today was an off day, from work and from lifting. I decided to spend the day cleaning my room. This was 2 years in the making. Some highlights from the clean include $11.25 in quarters, the instruction manual from Zelda II: The Adventures of Link, and a 1992 Barry Bonds baseball card mint condition in a hard plastic sleeve.

    Sitting on four meals so far today. I have work in the morning so I probably won't be up long enough for a 5th meal.

    http://anabolicminds.com/forum/diett...lentry&u=36037

    Dietary Totals for 5-8-08
    2529- calories
    236- protein
    151- carbs
    109- fat

    Song of the Day:
    Creedence Clearwater Revival - Looking Out My Back Door
    "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!

  4. With Bonds' latest troubles getting picked up as a FA, I would dump the card now.
    Evolutionary Muse - Inspire to Evolve
    Flawless Skin Couture - We give you the tools to make you Flawless

  5. 5-9-08: Chest/Bis

    Incline DB Bench Press: 20x10, 40x10, 80x8, 75x8, 70x6, 65x8, 60x8
    super-setted with
    Incline DB Flies: 10x10, 15x10, 20x8, 20x8, 20x8, 20x8, 20x8

    Flat Bench DB Press: 50x8, 55x8, 60x8, 65x6, 70x4
    super-setted with
    Flat Bench DB Flies: 20x8, 20x8, 20x8, 20x8, 20x8

    Concentration Hammer Curls: 20x20, 25x20, 30x16+30x6, 25x14+25x8, 20x20
    super-setted with
    Incline Curls: 20x20, 25x20, 30x12+30x10, 25x14+25x8, 20x20

    5min Cardio Elliptical

    Narrative:
    I felt strong today. Was stuck at work until 5. I don't like lifting in the evenings. Way too much Tom Foolery going on in the gym 'after work.' I felt like a pink-shirt popped collar guido from another thread doing nothing but chest and bicep exercises but I had to switch up my routine a little bit. So whatever. All those + signs with the curls are where I had to stop and take 10 seconds before finishing. I'd do 2 more than I needed to if I stopped. I figure if I'm going to wuss out at 14 of 20, I'm gonna force 8 more out of myself.

    First lift in a while where I haven't had any form of BCAA supplementation. I can honestly say that I could tell there was an absense of Citruline Malate in my system. (Xtend and CoreABC both have it.) 2 minuntes in to cardio I started cramping up, hard. It got to the point where I didn't want to force it anymore so I stopped at 5 minutes.

    All in all it was a good lift. Until I got home, opened up my NP package and didn't have any freebies. (Hank)

    I'm not too worried about it though, got my java diffusor set up in the bathroom (would be in my room but the windows are open and it'd be wasteful,) and it smells incredible. I should take a picture of my RPN stash, seriously. And yes, I would include the raws to make DCP as part of it (what can I say, it's out of stock all the time )

    Song of the Day:
    A good pump needs a good jam to back it up. Sure it's short haired Metallica but it's still pre-St. Anger New album soon, can't wait!
    Metallica - Slither
    "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!
    •   
       


  6. Lol good workout!!

    Glad you like the diffuser, the DCP will be back soon. I would buy several bottles because they are back in the small caps..woohoo!!! I won't take the big ones!

  7. Quote Originally Posted by crader View Post
    Lol good workout!!

    Glad you like the diffuser, the DCP will be back soon. I would buy several bottles because they are back in the small caps..woohoo!!! I won't take the big ones!
    Are they the same dosage in the 00 caps as they are in the 000 caps? If so, the raws can wait cause I can't tamp that hard w/o breaking something.
    "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. I'm here, better late than never

    MB
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  9. Quote Originally Posted by SilentBob187 View Post
    Are they the same dosage in the 00 caps as they are in the 000 caps? If so, the raws can wait cause I can't tamp that hard w/o breaking something.

    Yep same dosage!! We found a capsuler who could do it better and so we are bringing back the small caps!!

  10. Quote Originally Posted by ManBeast View Post
    I'm here, better late than never

    MB
    Welcome to the party, the keg's in the back.

    Oh yeah, I meant to add. My boss and co-worker want to start tanning for some pictures in 6 weeks. We have a really laid back atmosphere at the VS. Anyway, I have a trial size of Atomic Meltdown and I think that I'll probably shell out for the big guy. Sure one of them is Italian and I'm Scandinavian but I think I can go darker, with help. There are no rules in tanning as long as you don't turn orange!
    "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!

  11. Booyah! no need for a keg-erator when the Beast is around

    MB
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  12. LOL You can out tan him!!! I'm pretty dark from using it! Also use bed upgrades for a deeper tan.

  13. Dietary totals for 5-9-08

    3006- Calories
    332 - Protein
    271 - Carbs
    66 - Fat

    Composed of: (in no particular order)
    8 cups of skim milk
    1 banana
    2 cans of tuna
    2 scoops VP2
    4 scoops All the Whey WPI
    2 tablespoons Carlson's Liquid Fish Oil
    2 5oz Turkey Patties
    1.25 Potatoes
    1 tablespoon EVOO
    50g WMS
    2 apples.
    Last edited by SilentBob187; 05-10-2008 at 09:40 AM. Reason: SKIM milk
    "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. Lookin Good man! Glad you decided to list your foods...def rather interesting!

  15. Man likes his milk.

  16. Quote Originally Posted by OCCFan023 View Post
    Man likes his milk.
    I used to do nothing but water but my calories would always be stuck around 2200. Can't have that

    Now I drink a lot of milk and still get in over a gallon of water a 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!

  17. Quote Originally Posted by SilentBob187 View Post
    I used to do nothing but water but my calories would always be stuck around 2200. Can't have that

    Now I drink a lot of milk and still get in over a gallon of water a day.
    Yea dude I hear ya. When not restricting calories I indulge in the nectar of the gods like its my job.

    I also indulge in the throw up of the gods as well (aka cottage cheese). mm mm good

  18. 5-10-08 Back/Tris
    SLDL: 65x10, 95x10, 135x10, 185x8, 205x8, 225x6, 135x10

    Assisted Chins: (55lb)10, (40lb)x8, (25lb)x6, (40lb)x5, (55lb)x7
    super-setted with
    Dips: 10x5

    One Arm Low Row: 80x10, 100x10, 120x10, 140x10, 160x10
    *2x listed sets

    Lap Pull down: 80x10, 100x10, 180x3, 160x4, 140x6, 120x8, 100x10

    Seated Tricept Extensions: 50x10, 60x10, 70x10, 80x10
    super-setted with
    Skull Crushers: 40x10, 50x10, 60x8, 40x10
    super-setted with
    Close grip bench press: 40x10, 50x10, 60x10, 40x10

    Caloric Intake for 5-10-08

    2713 - calories
    257 - protein
    266 - carbs
    69 - fat

    Composed of (semi order):
    meal 1:
    2 egg whites
    1 whole egg
    1 table spoon olive oil based margarine
    2 slices whole wheat bread
    1 tablespoon natty pb
    meal 2:
    1 cup oats
    2 scoops All the whey WPI
    meal 3:
    2 scoops All the whey WPI
    50g WMS
    2 cups milk
    1 banana
    1 apple
    meal 4:
    2 cups milk
    1 can tuna
    1 apple
    meal 5:
    1 can tuna
    1 apple
    meal 6:
    spicy tuna roll
    2 tablespoons fish oil

    Narrative: There was this kid at the gym today. I say kid but he's probably late teens early twenties, kid. Anyway, he was roaming around the gym not doing any lifts, would fiddle with a machine and generally look like he didn't know what he was doing or was just trying to piss people off. Anyway, this kid kept on staring at me while I was trying to lift. I don't know if any of you have had situations like this but it's very difficult to lift when someone is in either your direct line of sight or in your peripheral and just stares. He didn't move the entire time. He did this at during at least 3 of my lifts. To say I was getting irritated would be an understatement. Oh well, got it done.

    Anyway, something I've been thinking about. Protein in a day. How much? Upon searching, one post said that if your urine is foamy you may be having too much (not an issue here.) My manager said that the amount I'm eating in a day is too much. I don't want to up the carbs more than they already are and I don't want to drink olive oil all day. I already do 2 table spoons of fish oil but is there any way to up my caloric intake while retaining my carbs and lowing my protein? (Eat more fats, simple? Yeah...kinda not really)
    Should I invest more in nuts? (Leave it alone dsade, serious question.)

    The way I see it, 30-50g every three hours is fine for protein intake as long as I'm drinking ample water. If any of you all have any insight on this I would be very appreciative.

    Song of the Day:
    Godsmack - Keep Away
    Last edited by SilentBob187; 05-11-2008 at 10:36 AM.
    "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. I'm supposed to eat 20grams of protein for 6 meals a day and I weigh 122lbs. I'm sure you weigh more than I do!!

  20. 5-11-08 Off

    Dietary Totals
    2987 - calories
    220 - protein
    340 - carbs
    83 - fat

    Composed of:
    meal 1:
    2 Fillet Minons
    2 slices wheat toast
    1 tbls natty peanut butter
    1 cup milk
    meal 2:
    1 can tuna
    1 apple
    1 banana
    2 cups milk
    meal 3:
    1 can tuna
    1 apple
    1 banana
    2 cups milk
    meal 4:
    2 whole eggs
    4 egg whites
    1 tblsp fish oil
    meal 5: cheat
    Cinnamon rolls.
    1 tbls psyllium husk
    hour later:
    1 tbls fish oil

    Yeah, I hate filet for breakfast. It was delicious. Happy Mothers day. I cheated hard with those cinnamon rolls this evening. Ended up getting 100+g of carbs just from those. I tried to lessen the damage by taking an Anabolic Pump prior to eating them. At least my muscles will be flippin' sweet!

    Tomorrow morning I'm joining a new gym. Hopefully I can get all the paperwork and whatnot done and get a good leg workout in before I go to work.

    Song of the Day:
    Kenny Wayne Sheperd - Aberdeen
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  21. Good work so far bro! Keep it up.

    MB
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

  22. 5-12-08 Legs

    Squats: 95x10, 135x10, 185x10, 225x8, 275x6

    Leg Curls: 75x10, 90x10, 105x10, 120x10, 135x8, 150x6

    High & Wide Leg Press: 230x10, 320x10, 410x8x 180x10, 90x10

    Squats: 95x20, 95x20

    What can I say, I had new gym jitters and a lot to do this morning. Started a new log. Unsponsored RPN product, but I'm sure they'll dig it.

    http://anabolicminds.com/forum/suppl...-s-atomic.html

    Dietary Totals:

    2320 - calories
    263 - protein
    209 - carbs
    48 - fat

    Meal 1:
    1 cup oats
    2 scoops All the whey WPI

    Meal 2:
    2 scoops All the whey WPI
    50g WMS

    Meal 3:
    1 can tuna
    1 banana
    2 cups milk

    Meal 4:
    1 can tuna
    1 banana

    Meal 5:
    1 can tuna
    2 cups milk

    Meal 6:
    1 whole egg
    4 egg whites
    2 tbl spoons fish oil

    I need more fat. My plan is to take a bottle of fish oil to work and put it in the fridge there. That way I can keep up with my fats throughout the day, as well as benefit more from megadosing fishoil!

    Song of the Day:
    Dropkick Murphys - Shipping Up To Boston
    "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!

  23. 5-13-08 Shoulders

    Arnold Press: 20x10, 40x10, 50x8, 60x4, 70x1
    super-setted with
    Rear Delt Raises: 10x10, 10x10, 10x10, 10x10, 10x10
    super-setted with
    Lateral Raises: 10x10, 10x10, 10x10, 10x10, 10x10

    Shrugs: 20x20, 40x10, 50x10, 60x10

    Bradford Press: 40x10, 50x10, 70x10, 90x8

    15 minutes HIIT Elliptical

    Narrative: I smelled like burning gym equipment with a hint of syrup. Confused, check my other log

    Anyway, I tried the other location of the gym I joined today and I've gotta say that I liked the atmosphere a little more at this one. The only down side is that it's less than a block away from my ex's mom. God, I hope I don't see her there...

    Still getting used to the new digs, hence the less than stellar numbers. On with the food!!

    Dietary Totals:
    3032 - calories
    216 - protein
    317 - carbs
    100 - fat

    meal 1:
    4 slices wheat toast
    3 tbl spoon natty peanut butter

    meal 2:
    2 scoops ATW WPI
    1 cup oats
    2 tbl spoon fish oil

    meal 3:
    50g wms
    15min later
    2 scoops ATW WPI
    1 cup oats

    meal 4:
    8oz strip steak
    1/2 cup brown rice
    2 cups skim milk

    meal 5: (not really a MEAL)
    2 teaspoons psyllium
    1 tbl spoon fish oil

    Song of the Day:
    Led Zeppelin - Bring It On Home
    "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!

  24. I couldn't help but notice that your diet contained no balls!

  25. Quote Originally Posted by atjnutrition2 View Post
    I couldn't help but notice that your diet contained no balls!
    I will have some next week, going back to class and will need something between literature and intro to theater. Maybe introduce a lady or two to ATJ's balls

    5-14-08 Off

    Caloric Intake:

    2935 - calories
    287 - protein
    269 - carbs
    79 - fat

    Meal 1:
    4 slices whole wheat bread
    6 slices oscar meyer turkey
    2 cups skim milk

    Meal 2:
    1 can tuna
    1 apple
    2 cups skim milk

    Meal 3:
    1 can tuna
    1 apple
    2 cups skim milk

    Meal 4:
    1 can tuna
    1 apple
    1 atkins bar (high fiber, didn't want milk)

    Meal 5:
    8oz chicken breast (2.5 and 5.5)
    1.4 cup white rice
    2 cups skim milk
    1 tbl spoon fish oil

    Narrative: I think I'm going to go to a two days on, one day off routine.
    1 - Chest/Bis
    2 - Back/Tris
    3 - off
    4 - Legs
    5 - Shoulders
    6- off
    repeat

    Along with doing this I'm looking for new lifts to try, specifically on leg and shoulder day. Following crader's log, Classy and competition ready! I think that I'm going to start including step-ups, walking lunges, and those additional forms of lunges as well. Hopefully some good ole fashion muscle confusion will help to blow up my legs. All I'm saying is 25" thighs could be bigger.

    As for shoulders though I'm at somewhat of a loss...there are only so many ways I know of to really hit those 3 muslces. My traps are big enough, I almost need to grow in to them And they get enough work from deads and shrugs.

    Song of the Day:
    Metallica - For Whom The Bell Tolls
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  26. nice lookin log sb! barbell lunges rock for goin heavy and d bell real focus on stability thus recruiting some crazy muscle fibers! dam d bells will work ya though!

  27. Quote Originally Posted by boxmeman View Post
    nice lookin log sb! barbell lunges rock for goin heavy and d bell real focus on stability thus recruiting some crazy muscle fibers! dam d bells will work ya though!
    And I'm a sucker for DBs too man, just take a look at my chest days. I'm really looking forward to leg 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!

  28. We do a huge amount of dumbell work on shoulder day also! When is leg day? It will be interesting to see how you like it. We also do zig zag lunges, you might do a walking set normal and then do the zig zag back? With zig zag you take a long walking step and reach your leg way to the right in a stretch form same with the left side. You can also do dumbell deads and squats on one of those moving platform ab boards.

  29. Quote Originally Posted by crader View Post
    We do a huge amount of dumbell work on shoulder day also! When is leg day? It will be interesting to see how you like it. We also do zig zag lunges, you might do a walking set normal and then do the zig zag back? With zig zag you take a long walking step and reach your leg way to the right in a stretch form same with the left side. You can also do dumbell deads and squats on one of those moving platform ab boards.
    Well it looks like Leg Day will be Sunday, but, I may have to move it to another time, new gym, same problem lifting on sundays (stoopid hours)

    Is there any form adjustment using DBs for squats? Would you keep them @ your sides while you squat or have someone help you get them up by your ears?

    Also, what's a calf exercise that you use in your routine?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  30. Quote Originally Posted by SilentBob187 View Post
    Well it looks like Leg Day will be Sunday, but, I may have to move it to another time, new gym, same problem lifting on sundays (stoopid hours)

    Is there any form adjustment using DBs for squats? Would you keep them @ your sides while you squat or have someone help you get them up by your ears?

    Also, what's a calf exercise that you use in your routine?

    We do them on the board with the dumbells up on the shoulders by your ears.

    Well besides the exercises that hit calves secondary , she just has us do 4 sets of 50 usually on any weighted machines we chose to use. So nothing special really. I get a tiny bit by adding the mountain climbers before calves.
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