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

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


    5-5-08: 'Bees and Trees'

    warmup 5 minute elliptical

    Hammer curls: 20x20, 25x20, 30x16, 25x16, 20x20, 20x20
    super-setted with
    Incline curls: 20x20, 25x20, 30x16, 25x16, 20x20, 20x20
    super-setted with
    supine grip EZ curl: 65x10, 65x8, 65x8, 65x6, 45x10, 45x10
    super-setted with
    Seated Tricep Extension: 50x10, 60x10, 70x10, 80x10, 90x10, 50x10
    super-setted with
    Skull Crushers: 65x10, 65x10, 65x10, 65x10, 65x10, 45x15
    super-setted with
    Close-grip bench press: 65x10, 65x10, 65x10, 65x10, 65x10, 45x15
    super-setted with
    Dips: 10, 10, 10, 10, 10, 10
    super-setted with
    1-3min rest/water/cry

    What can I say, the free weight area was my playground and no one wanted to play with me.
    "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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    In for the new log!
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    THIRD!

    Was that one massive circuit workout of 6 sets per exercises separated by the others each time? So I assume you are focusing on metabolic boosting for fat loss currently?
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    Quote Originally Posted by OCCFan023 View Post
    THIRD!

    Was that one massive circuit workout of 6 sets per exercises separated by the others each time? So I assume you are focusing on metabolic boosting for fat loss currently?
    Wanna shed a little for summer
    "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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    Quote Originally Posted by SilentBob187 View Post
    Wanna shed a little for summer
    lol don't we all. In for the ride though, always enjoy seeing others training programs. Curious to see your leg day. If you employ a circuit like that you may die
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    5-6-08: Wheels

    warmup 5 minutes bike

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

    Leg Curls: 100x10, 115x10, 130x8, 145x8, 160x6

    One-Legged Calf Raises: 90x10, 90x10, 105x10, 105x10
    *2x posted lifts, one for each leg

    Calf Raises: 210x10x3

    High & Wide Leg Press: 230x10, 320x10, 410x8, 500x6, 360x8, 270x8, 180x10

    Tibialis anterior raises: 20x30, 25x25, 30x20, 35x15, 40x15

    15 minutes HIIT bike

    Went back to Xtend for intra workout. I still have too tall boys and a squat orange to go through before I need more bcaas. I'll probably go through these really quick though, 8 scoops a day minimum.

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    Last edited by SilentBob187; 05-06-2008 at 06:06 PM. Reason: REGULATORS!!!!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    SilentBob's current daily regime:
    4 MVP
    4 ZMK
    4 Recreate
    3 Noxidant
    1 Gut Health
    1-2 Yellow Gold (500-700mg per cap)
    3 1-carboxy (training days)
    8 scoops xtend (training days)
    2-3 tbsp fish oil
    1-2 Yellow Gold (500-700mg per cap)
    Last edited by SilentBob187; 05-07-2008 at 08:55 PM. Reason: left out yellow gold
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    cameltoe....I mean subbed
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    Wow, lots of higher rep work. Just curious how long your workouts are taking.
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    Looks like my training 45 min !! How are you liking the NoXidant?
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    Looks like your supp regimen is perfectly tuned to your routine...in for the badass recomp.
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    Quote Originally Posted by atjnutrition2 View Post
    Wow, lots of higher rep work. Just curious how long your workouts are taking.
    Usually between 60-90 minutes. I try to keep it short to keep from overtraining, but some days you just gotta ride the snake to til the end.

    Quote Originally Posted by crader View Post
    Looks like my training 45 min !! How are you liking the NoXidant?
    So far so good. I think I've been on it for about 1 week solid. I like the idea of cleaning up interally after a workout.

    Quote Originally Posted by dsade View Post
    Looks like your supp regimen is perfectly tuned to your routine...in for the badass recomp.
    I hope I can yield some good results. I'm gonna kick my diet in the pants in the coming days. More tuna, fewer shakes. One cheat meal every two weeks instead of every week. Mainly because the morning after a cheat meal is so depressing. "I ate what? "
    "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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    5-7-08: Shoulders

    warmup 5 minute elliptical

    Arnold Press: 25x10, 40x10, 75x2, 70x3, 65x5, 60x7, 55x8, 50x8
    super-setted with
    Seated Rear Delt Raises: 5x10, 10x8, 10x8, 10x8, 15x6, 15x6, 10x8, 10x8
    super-setted with
    Lateral Raises: 5x10, 10x8, 10x8, 10x8, 15x6, 15x6, 10x8, 10x8
    super-setted with
    Front Delt Raises: 5x10, 10x8, 10x8, 10x8, 15x6, 15x6, 10x8, 10x8

    Narrative: WORST LIFT EVER!!!!!
    I don't know what happened to me today. Either I didn't eat all my oats for breakfast or I didn't eat enough yesterday after legs but my strength just was not there. On drop sets I usually get the 75s up 4x on Arnold press and then the reps increase as the weight decreases. I was not feeling right about this.

    I left early before doing bradford press and shrugs but I just really wasn't feeling it today. Carbing up big time in about 20 minutes.

    Spaghetti! Thank goodness for Yellow Gold. I left it out initially in my supplement list but added it for accuracy. I try to get it in whenever I'm having a carb heavy meal. Usually preworkout and then sometime later in the day.

    Since I'm trying to cut back on the carbs a little for recomp purposes, carb heavy meals 3 times a day is down to 1 to 2 times per day. (I should also note that I don't include my postwork meal in this because it's too close to the first YG dose. I suppose I could do the P-slin YG stack...but we'll see.)

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    lol im lovin the 2nd vid!!
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    Silentbob---when was your last off-day? Could account for a tougher day.
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    Quote Originally Posted by atjnutrition2 View Post
    Silentbob---when was your last off-day? Could account for a tougher day.
    Sunday, I reckon I'll have tomorrow be an off day. Allow myself a full day of sleep and eating. Give me time to think about what kind of routine I want for lifting. Do you all think I should maybe switch to a push/pull workout? Maybe Chest/Back/calves, off, Bees/Trees/abs, off, quads/thighs/shoulder, off. I'm definately open to suggestion.

    Another thought, would yall want me to start posting my diet again?

    today was 4 scoops whey isolate, 1 cups oat, 50g WMS, banana, 6 cups skim milk, two cans of tuna, (last) 10 protein recovery balls (), beef jerky, spaghetti w/ sausage/tomato sauce.

    If anyone wants me to start logging my food as well I'll get some macros up next to those values. I seriously can't believe I just remembered all that.
    "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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    Post your diet if you wish to do so.. i'd def be interested!
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    I am not trying to name drop so please excuse me for this blatant one. I am getting ready for my first show and luckily for me Lee Haney lifts and trains where I do. As far as splits go...I asked his opinion about a week ago and his advice was chest/bi's, back/tri's, legs/shoulders on a three day split. I modified it slightly into a four day split so that I do legs seperately and add a deadlift/shoulder day.
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    Quote Originally Posted by SilentBob187 View Post
    Sunday, I reckon I'll have tomorrow be an off day. Allow myself a full day of sleep and eating. Give me time to think about what kind of routine I want for lifting. Do you all think I should maybe switch to a push/pull workout? Maybe Chest/Back/calves, off, Bees/Trees/abs, off, quads/thighs/shoulder, off. I'm definately open to suggestion.

    Another thought, would yall want me to start posting my diet again?

    today was 4 scoops whey isolate, 1 cups oat, 50g WMS, banana, 6 cups skim milk, two cans of tuna, (last) 10 protein recovery balls (), beef jerky, spaghetti w/ sausage/tomato sauce.

    If anyone wants me to start logging my food as well I'll get some macros up next to those values. I seriously can't believe I just remembered all that.

    I'm hurt by the frowning face following the protein balls.
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    Alright so, going by the diet tracker, I ate big today.
    Anything to get over a sh*tty lift.

    AnabolicMinds Diet Tracker (BETA)
    "Candies" shows up on the diet cause I'm too lazy to create a custom food for WMS. lol

    Macros for 5-7-08
    3346 calories
    302 protein
    368 carbs
    74 fat

    I'm not gonna lie, dinner was awesome, thank you Yellow Gold.
    Last edited by SilentBob187; 05-08-2008 at 08:59 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$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by atjnutrition2 View Post
    I'm hurt by the frowning face following the protein balls.
    You're hurt!? I'm the one that's outta balls man! I'm gonna have to resupply on those jokers quick! They chase a can of tuna exceptionally well. No tuna breath for this guy!!!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    You're hurt!? I'm the one that's outta balls man! I'm gonna have to resupply on those jokers quick! They chase a can of tuna exceptionally well. No tuna breath for this guy!!!
    Yeah, misread what you wrote, sorry about that.
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    What do the protein balls taste like? I could definitley use an on the go protein source. But I'm getting my kids into the fish oil, clear edge, and protein drinks. But maybe this would be something they would like?
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    Whats a daily intake look like Bob? You really low calorie cutting or just moderate? What macros?

    I know I have had a couple of carb up days in the preceding days because I was feeling run down and it did wonders (both physically and mentally).
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    Quote Originally Posted by crader View Post
    What do the protein balls taste like? I could definitley use an on the go protein source. But I'm getting my kids into the fish oil, clear edge, and protein drinks. But maybe this would be something they would like?

    Crader, I've been told by some, and I'd have to agree, that they taste like a Reese's without the chocolate. My wife is a middle school teacher and the students at her school love them! My own two boys snack on them as well...My oldest makes us pack some in his lunch. I have no doubt that your kids would love them.


    Sorry SilentBob for the temporary hijack.
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    Quote Originally Posted by atjnutrition2 View Post
    Sorry SilentBob for the temporary hijack.
    i have a weird inclination that we will have many more temp hijacks in this thread in the future.
    most of which i plan on participating in.
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    Quote Originally Posted by crader View Post
    What do the protein balls taste like? I could definitley use an on the go protein source. But I'm getting my kids into the fish oil, clear edge, and protein drinks. But maybe this would be something they would like?
    These things are amazing. They are good as a standalone snack or included in an on the go meal. My favorite is a can of tuna and 5 balls. That alone puts you at 47.5g protein + 20g carbs and 14g of fats. And it's all the healthy kinds.

    Quote Originally Posted by OCCFan023 View Post
    Whats a daily intake look like Bob? You really low calorie cutting or just moderate? What macros?
    I'm trying to hit just below maintenace, anywhere from 2500 to 3000. Yesterday was an exception.

    Quote Originally Posted by Hank Vangut View Post
    i have a weird inclination that we will have many more temp hijacks in this thread in the future.
    most of which i plan on participating in.
    :bruce2: Bring it on!
    "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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