Out of the cast, Into the gym

Irish Cannon said:
Nah, but I could have guessed with that haircut. Is his daughter still doing all that Hooter's modeling? I haven't seen her in a long time.
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you know what good buddy, i didn't ask him if his daughter was still using her body to make money. haha which one?
 
just woke up about an hour ago. starting a new shift and schedule. i'm going to lift on my days off.
10 schedule:
3 days Cardio (Working)
2 days lifting (Not working)
2 days Cardio (Working)
3 days lifting (working)

days where i have to work we have pt. I'm going to do it at the beginning of the 12 hr shift and then do my cardio at the gym when i get off.

today is a day of rest. i'm not sure how my body will respond to the new hours. i'm basically shifting my entire day forward about six hours. back in the gym tomorrow afternoon when i wake up again.

diet is getting shaky. still eating great but, i feel like i'm eating too much in my slightly larger meals. i've also been making a rookie mistake. i've been taking about 8 or 9 grams of dicreatine malate in each of my two daily servings. my old creatine was 5gm to 1tsp, unfortunately i translated it to the DM. i believe that is causing my water retention to skyrocket. still drinking 2-3 gallons of water a day, and utilizing the restroom quite frequently.

chest and lats are still pretty sore from last week, but i'm sure with this day of rest i'll be able to get in the gym tomorrow and tear it up.

IC, Volcom, and whoever else, let me know what i can do to switch up my routine to hit everything. i have no problem adding or taking away excercises.

I want to hit my lower half SOOOOO BADDDDLY!!!! Doctor's orders though. i should be able to get on it around August 1st. My foot is doing fairly well, but my right ankle is getting sore halfway through the day. I'm going to add Glucosamine and Chondroitin for the joint pain seeing that i already have a couple bottles lying around.

i just got the Modest Mouse Discography so i have some new tunes for the gym! woot woot!

time to get ready for work. i look forward to your inputs!
 
it is time for me to quit dipping. i know already how horrible it is. but Timberwolf Straight went from $1.79 to $3.69 a can two days ago thanks to the new bill on tobacco. almost the old cost of Copenhagen which is now around $7.00 a can. it's getting too expensive for a terrible habit i developed many years ago.

i hope it will help my reach my goal faster, but i will miss it more than the stupid booze.

help keep me honest guys!

"Timberwolf, i wish i could quit you!"
 
Offering advice on a routine, such as naming particular exercises and in which order, this number of reps & sets, best angles, specific manners of execution, is a chasing of the wind. Techniques have such a large spectrum of variables and each technique is influenced by a subjective preference which varies from person to person. People tend to pass on what they like to do “right now,” and what is most effective for them, “right now.” However, the body has season's of change as well, and ANY new technique can be effective if executed with the proper principles. Muscle stimulation and the excitation of adaptions and re-adaptions are a result of princples, and not as much about technique. I'll let someone else offer their techniques, but I can offer some general principles that are less infinite in ideology.

Imagine a teeter totter, on one end of the teeter totter is VOLUME and on the other end is INTENSITY. These are the two prime elements you'll have to play with to tweek your program.

Volume and Intensity have an inverse relationship. As a general rule, muscle hypertrophy is greater when you emphasize VOLUME, while strength is best perpetuated by emphasizing INTENSITY.

Volume can consists of total reps & sets, number of exercises performed and frequency of workouts.

Intensity can consists of weight used, time under tension, and shorter rest intervals.

However, you need both volume and intensity to be on par, volume must be relative to intensity, otherwise you end up doing cardio. Too much intensity with an excessive absence of volume, turns into greater neural adaptions, as oppose to physiological. Neither is exclusive to one type of adaption over the other. The difference is the emphasis of one over the other, but you can't have a sole adaption of either muscle or strength.

Typical bodybuilding for muscle follows a 3-4 set/8-12 or 10-15 rep scheme. While a strength routine is typically 2-3 sets/5-8 reps scheme. These are just generic examples.

However, in spite of my academic knowledge, my muscles simply respond better to High Intensity, but I still switch up my program back to higher volume when my body stops responding to an intensity focused routine.

What's good for you? Try the different techniques, DC, HIT, Traditional, and more often then not, what you respond well to usually coincides with what you enjoy the most. Not always, but if you're enjoying yourself, it effects everything, from effort, dedication, consistency, creativity, enthusiasm, motivation and all of those elements will effect results (as they effect how you invest).

My only real suggestions are, do all your complex movements first and isolations last. In conjunction with the previous suggestions, do all your free weights first, then machines/cables last.

Lastly, I re-read some of the first pages, taking into consideration what your workouts have looked like, contrasted with what supps you're on and the first thing that came to mind is this.

At the very least, add an extra set to your two set exercises. You're on creatine and Beta Alanine (White Flood), creatine boosts strength performances at the lower repetition range, while Beta Alanine increases performance at the higher rep range. Although the BA's effects are intra-set based, you can loosely base your supplementation program to:

Creatine = Intensity
Beta Alanine = Volume..... loosely.

Since you're on “somewhat” of a recomp, and a re-establishing of strength, I realize that the creatine probably has priority in which compound you want to most exploit. However, since you are on Beta Alanine, you might as well try to take some advantage of it, so I would extend your two set exercises to three.

On the other hand, if you really want to take the two set approach to a strength extreme, then use a weight you can only push maybe 6 times, because two sets of 10 reps is a bit in the margin.

Before picking a plan, clearly establish what your primary objectives are. Your body can adapt to many different stimulations, but OPTIMAL adaption is accomplished when the objective is clear & concise.

First establish a clear objective, because I can go on forever with scientific data and bodybuilding philosophies.
 
BIG PROPS on that post Volcom. Thanks for sharing the good info.

I was able to make it into the gym yesterday to lift. They let us do PT as soon as we got there so i went and did a chest and tri day. Chest weights went up a little, but nothing special. i tried to do more excercises and i did all free weights first then machines. i tried to do some dips when i was done, but i had run out of time.

Bench 155x8(WU) 215x8, 225x8, 225x7
Inc DB 50x8, 65x7, 65x7, 55x8
Overhead Tri Ext 60x10(x2) 60x8
Solitary OH Tri Ext 25x8(x3)
Kneeling Tri Ext 15x10(3)
Standing Tri Est 60x10, 50x10, 50x10
DB Fly 25x10(x2) 20x8

No time for any cardio, abs, or dips or anything, but i'm going in about 15 minutes to take care of that.

Yesterday was like a wife-beater convention, and i'm not talking the good kind. everywhere i looked every single person out of 30 people not including myself had a beater on.
Energy was good, and i was feeling pretty decent about being able to stack plates on bench. I'm going for 235 or 245 next week. Got to get my chest back and start stacking 3 plates. My goal on that is one and a half months. I learned that with my dumbbell exercises, i'm starting out too heavy and losing good form, so i'll cut back about 5lbs on the first and second set, then bump it up.

Any suggestions for chest day? I really want to get my Flat Bench and Inc Bench up, a lot! I should be able to start legs in a few weeks and i know that will help. I'm going to try with some machines on Friday to see how if feels.
 
thenomad said:
Bench 155x8(WU) 215x8, 225x8, 225x7
Inc DB 50x8, 65x7, 65x7, 55x8
Overhead Tri Ext 60x10(x2) 60x8
Solitary OH Tri Ext 25x8(x3)
Kneeling Tri Ext 15x10(3)
Standing Tri Est 60x10, 50x10, 50x10
DB Fly 25x10(x2) 20x8

Energy was good, and i was feeling pretty decent about being able to stack plates on bench. I'm going for 235 or 245 next week. Got to get my chest back and start stacking 3 plates. My goal on that is one and a half months. I learned that with my dumbbell exercises, i'm starting out too heavy and losing good form, so i'll cut back about 5lbs on the first and second set, then bump it up.

Any suggestions for chest day? I really want to get my Flat Bench and Inc Bench up, a lot! I should be able to start legs in a few weeks and i know that will help. I'm going to try with some machines on Friday to see how if feels.
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Your opening bench looks good. Your rep range is right in the meat of where it should be, in terms of optimizing strength and hitting the Db flies last was good.

I see you're really into hitting those tri's, which is all good. My suggestion to that routine up there, is to substitute one or more of your isolated triceps exercises, with other triceps exercise that are more compound and much more intimate to the goal of upping your bench.

A). Close grip bench press: This will emphasize your triceps, while still stimulating your anterior delts and pectorals, but your tri's will receive a hulky bulk of the work.

B). Reverse grip bench press: The grip is about the same width as a regular bench or where ever your wrist feels the most comfortable, but your grip is reversed. Meaning, your wrist will be turned so that your palms will be facing you and your knuckles away. Again, this emphasis the triceps, but removes stress on the shoulders, while still stimulating your pectorals.

Your body will release more testosterone and/or growth hormone during compound movements, such as example A and B. Isolated, single joint movements such as curls or triceps extension type movements has little effect on your body's release of natural test and gh during a workout.

Hell, if you really wanted to get gangster, do your regular bench, incline Db's, then close grip bench, then reverse grip bench. You could still finish with your standing and kneeling triceps extensions.

Here's a video on reversed bench press, it's an uncommon lift, so just reading about it might not click the right way.

[ame="http://www.youtube.com/watch?v=LCwrSFdeXyQ"]YouTube - Reverse Grip Bench Press 315lbsx21reps[/ame]
 
Again, I'm not one of those guys who thinks its cool to do awkward and uncommon lifts for the sake of standing out. I suggest those lifts because they are compound, and performing those compound lifts will have a MUCH greater effect over your regular bench press, then isolated triceps training. That said, those additional compound movements are still triceps workouts and damn good ones at that, so you'll still be hitting the tri's like you want. I only assume you really have a desire to bump those suckers up, judging by your tri's dominated routine, so it's all good, all around.
 
VolcomX311 said:
Again, I'm not one of those guys who thinks its cool to do awkward and uncommon lifts for the sake of standing out. I suggest those lifts because they are compound, and performing those compound lifts will have a MUCH greater effect over your regular bench press, then isolated triceps training. That said, those additional compound movements are still triceps workouts and damn good ones at that, so you'll still be hitting the tri's like you want. I only assume you really have a desire to bump those suckers up, judging by your tri's dominated routine, so it's all good, all around.
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Word. I'm all about some triceps, I believe that in ratio they are the biggest muscle that i have. I'm all about getting my bench up too! Based on my bench and tri weights, what would you recommend for starting weight on the reverse grip bench?

I really love inc bench, but all these homo's that go to the gym on base wont get the hell off of it! I guess i just have to get huge and intimidate them off of it! Haha! Or ask nicely when they plan on finishing.
 
Went to the gym this evening to do some abs and cardio. I wasn't too pleased with the cardio, i was only able to do about 12 minutes of HIIT on the stationary bike until my foot started hurting pretty bad.
For the abs i tried out some new ex's that i saw on youtube.com and they effing worked them like a son of a gun!
I did about 100 of each exercise.

First, I laid down and pointed my toes out, lifted my knees to my chest, then slowly let my legs back down and only hit my toes on the ground. This really isolated my lower abs and got them burning.

Second, sets of 20, 4 count butterfly kicks to 100

Third, Hanging knee-to-chest lifts, 4 sets of 25.

Fourth, finished out with 2 sets of 50 sit-ups.

I was reasonably sore from my last ab workout, but i did my best to push through the pain and finish my measly ab routine.


I went out to AJ's tonight with a buddy and his girl (same ones from the post in IC's log) Ended up meeting a really good looking girl from Louisiana, we have solid plans for Friday evening. Pretty stoked about that, but for now i have to stay up a few more hours and then sleep until it is time for work. I may try to hit the gym after my shift, but it may be better to come home and sleep. It's a back day, i'm going to try some clap pull ups, but i plan on hitting my back and bi's realllllllllly hard!!! time to get those suckers really sore!!!!

Hope all is well in dreamland! Thanks for the input guys!
 
I met a real sweet Christian girl at UA yesterday, but she was a decent bit younger than I had originally thought. :( - I should have just given her my email and told her to contact me when she came down again. I thought she was 20 or 21, but she turned out to be 17. She was so gorgeous.

She was standing next to the manican or statue (whatever it's called) of the football player "Big E." - I said, "I see you're admiring my body sculpture." She raised her 'brow said, "Ohhh reaaallly? It doesn't look like you." - Keep in mind this thing is about a foot taller than me, 2x as wide, and black. I said, "Ya, I used to be tall...and black. They say once you go black you don't go back, but I went back." - She started laughing and we had a good conversation.

I've been kicking myself all night...and this morning...for not giving her my email. She was young, but it seems like that's when you have to catch 'em these days.
 
Irish Cannon said:
I met a real sweet Christian girl at UA yesterday, but she was a decent bit younger than I had originally thought. :( - I should have just given her my email and told her to contact me when she came down again. I thought she was 20 or 21, but she turned out to be 17. She was so gorgeous.

She was standing next to the manican or statue (whatever it's called) of the football player "Big E." - I said, "I see you're admiring my body sculpture." She raised her 'brow said, "Ohhh reaaallly? It doesn't look like you." - Keep in mind this thing is about a foot taller than me, 2x as wide, and black. I said, "Ya, I used to be tall...and black. They say once you go black you don't go back, but I went back." - She started laughing and we had a good conversation.

I've been kicking myself all night...and this morning...for not giving her my email. She was young, but it seems like that's when you have to catch 'em these days.
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You're pretty smooth there IC, spit'n that Irish game. I hate situations when you let something promising slip by.
 
thenomad said:
Word. I'm all about some triceps, I believe that in ratio they are the biggest muscle that i have. I'm all about getting my bench up too! Based on my bench and tri weights, what would you recommend for starting weight on the reverse grip bench?

I really love inc bench, but all these homo's that go to the gym on base wont get the hell off of it! I guess i just have to get huge and intimidate them off of it! Haha! Or ask nicely when they plan on finishing.
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I'd start with the quarters just until you get the feel, balance & stability of it. Once you've established some familiarity with the positions and movements, I'd start off on 135 and move up accordingly, still keeping with the 6-8/10 rep range.
 
Ok, so the clap pull-ups didn't work too well, but i hit everything else pretty hard. I have what i promised, and please don't be grossed out. But i'm posting pics. The first set is from a while ago, but i hadn't changed anything in my diet or workout until two weeks ago, so i'm sure i looked the same.
here we go!

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Back and Bicep workout yesterday.
Upright Rows 95x10, 115x8, 105x8, 105x8
Upright DB Rows 50x10, 55x10, 55x10, 55x10
Lat Pulldown (Started behind back, finished in front) 120x10x10, 140x10x8, 120x8x8
Seated Row 110x10, 120x8, 120x8
DB Curls 30x8(x3)
Cable Curls 100x10, 90x8, 90x10
Hammer Bar Curls, 45x10, 55x8, 65x8
Nautilus Lower Back 185x10, 200x12, 220x12, 22x12

Diet was really solid yesterday. Been pretty good so far today. I'm going to do some shoulders, maybe forearms, and abs, a little HIIT if there is time during PT.


I just found out that my E911 will probably arrive tomorrow or Saturday!!!!! I can't wait!!! I also stocked up on some CLA, BCAA's, a multi, and protein, from NP. Hopefully that crap gets here soon too, i'm almost out of my BCAA's.

I'm looking for some gluteus medius exercises to get my love handles down, and also some posterior shoulder exercises. i found some good ones already, but i need some mass builders.
 
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Time to dice you up!

Good to hear your E911 is coming soon. Sorry I didn't get back to you. Things have been pretty non-stop for me since Monday, and are just going to get worse tomorrow.

And ya, we should get up if at all possible this weekend out in Pcola. I'm staying at my old roommates place off of Creighton. I'm going to try and get some people from class to go out for UFC 100. I know a few of the guys and a chick are down, and hopefully there will be some more cuties in my class that will take us up on it.

I'm really hoping I run into Sarah Connor at the gym again next week. :lol: - I doubt she will still be here though. If you meet a tourist on Thursday, you can usually bet they'll be gone by Saturday. :dunno: - She seemed cool... F*cking British bastard and his c-blocking.
 
very true sir. i hope we can get together this weekend. it will be partly play it by ear for saturday though. call me and i'll let you know what's up. I WANT TO GET DICED DOOD!!!!
 
what a wonderful workout i had yesterday! i was so relaxed doing shoulders, but yet i had the most intense burning and felt the core of all of my shoulder muscles, it was amazing!

On a lot of the sets, i did a 5 sec drop on the neg of the rep.
Shoulder Hammer Press 100x10, 120x8, 130x8, 140x8
DB Press 35x10, 40x8, 40x8
Bent Over Lateral DB Raise 15x10(x3)
High Neck Rows 65x10, 65x10, 65x8
Lateral Plate Raises 35x10(x3)
Across Chest Cable Raise 20x8(x3)

Not really any funny stories. I got back to work though and we had a lot of gym equipment in our old locker room, so i grabbed some of the doods in the office and we went back and set it all up, so now there is a gym where i work which is pretty sweet!
I was goofing around for a second and grabbed the 100lb db and did some single arm press with my back flat on the floor. my chest was so sore, but it felt good to be able to lift those things again!

I've added 3 cups of coffee per day to my diet. I have also cut out all but around 15g ( milk and my protein) aside from the bread before my workouts. I feel like i need to cut some more out, but i will wait until the E911 gets here and see if i see more results. I noticed minor differences in my pics that i posted, but i'm ready to wash some clothes on my stomach if you know what i mean!

i know its a dumb question, but does anyone know anything about clenbuterol? I haven't found any solid reviews on how it works, how fast it works, side effects, and the like.
 
Clen aint worth the trouble. Some people have had good results dumping clen in a bottle of Avant Labs Napalm. If anything, I'd recommend that, but it wouldn't do you any good until you got down to a low bodyfat anyways. It's more for contest prep than anything else I would say.
 
Irish Cannon said:
Clen aint worth the trouble. Some people have had good results dumping clen in a bottle of Avant Labs Napalm. If anything, I'd recommend that, but it wouldn't do you any good until you got down to a low bodyfat anyways. It's more for contest prep than anything else I would say.
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word, that's what i figured. when are you heading out?
 
just got back from the gym. LEG DAY!!! MASSIVE HEADACHE!!! I wasn't really feeling it when i got in there, but it ended up being pretty decent for my first day back on legs in about six or seven months. I took it pretty easy but was still putting up good weight (or at least what i think is good weight)

Leg Press (Knees to Clavicles) 280x10, 370x10, 420x10, 470x10
Squat Machine (For stability's sake) 135x10, 315x8, 405x8 (ATG)
Leg Ext 125x8(x3)
Leg Curl 110x8, 125x8, 140x8

I am not going to hit up calves, Squat rack, lunges, or any free weights for legs for about another month. Need to take it easy on the foot. But this was the most productive/crappy workout day so far. It really got my confidence back up. I didn't know if i would still be able to put up any weight on legs, but i'm good. I should have done another set on the squat machine, leg cramps are the devil, especially on the first set of your second exercise.

Might be going out with that girl tonight, so we'll have to see how well i'm walking and if i can even get my pants on. MY LEGS ARE PUMPED!
 
Sooooo, my legs are super sore from my workout yesterday. I think i was drugged last night. I punched a bathroom hand-dryer. My front right car tire is blown out. I tweaked my ankle last night. I didn't find a girl last night.

However, MY NUTRAPLANET ORDER WAS WAITING PATIENTLY FOR ME AT MY DOOR THIS MORNING!!!!!! I have already mentioned what was in it, but i'm pretty x-cited about all of it. I'm drinking my new protein. Not thoroughly impressed but its a lot better than my old ON protein. Time to get suppin!
 
just been hanging out this weekend. my diet went to crap when i started throwing up yesterday. i got seriously dehydrated and was sick all day saturday. I've been trying to catch up today and i'm feeling a lot better.

Universal is doing a great promo for the military, they are giving free supps to military members, be sure to check it out if you get a chance! Thanks Scott!! I just e-mailed them and i'm sure i'll get my new supps soon.

No E911 yet, but i'm hoping it will arrive this week because i'm almost out of my other fat burner/energy. Let me know if you guys hear anything about it! Tomorrow is a chest day hopefully i'm up to it. I have a goal and while it may be weak, i want to be doing at least 350 with great form in about 3 or 4 months. I'm sure i can do it, let's see if my shoulders can take it!

DOMS from leg day is killing me!!! I'm walking around like Rainman!
 
Chest and Tri's today. (I'm a sissy)
BP 175x8, 225x7, 225x7
Inc Bench (Slowwww) 135x8, 145x7, 145x7
Single Arm Flat Back DB Press 60x8, 65x8, 75x8
Inc DB Fly 25x8, 30x8, 35x8
Rev Grip BP 95x10, 95x7 (+95x10 narrow grip) WORN OUT!!!
Kneeling Tri Ext 15x10, 20x10, 25x10
Tri Pulldown 30x12, 40x12, 50x12

There was a super good-looking chick in the gym today. Kind of intimidating, only because she was working shoulders and pretty much doing what i was doing on chest. yeah. She was wearing really tight clothes and i could see every rippling butt muscle when she was walking with weights in her hand. I didn't talk to her but, i should have.

Doing cardio this afternoon for PT at work. So, it's a two-a-day.

Still waiting on the E911!!!
 
thenomad said:
Chest and Tri's today. (I'm a sissy)
BP 175x8, 225x7, 225x7
Inc Bench (Slowwww) 135x8, 145x7, 145x7
Single Arm Flat Back DB Press 60x8, 65x8, 75x8
Inc DB Fly 25x8, 30x8, 35x8
Rev Grip BP 95x10, 95x7 (+95x10 narrow grip) WORN OUT!!!
Kneeling Tri Ext 15x10, 20x10, 25x10
Tri Pulldown 30x12, 40x12, 50x12

There was a super good-looking chick in the gym today. Kind of intimidating, only because she was working shoulders and pretty much doing what i was doing on chest. yeah. She was wearing really tight clothes and i could see every rippling butt muscle when she was walking with weights in her hand. I didn't talk to her but, i should have.

Doing cardio this afternoon for PT at work. So, it's a two-a-day.

Still waiting on the E911!!!
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E911 should be there soon.

Have you seen that chick there before? About how old was she? I've definitely seen some good looking chicks lifting on base. I wish I had access to it myself. - I was disappointed this morning when Texas-girl wasn't in the gym. :(
 
Irish Cannon said:
E911 should be there soon.

Have you seen that chick there before? About how old was she? I've definitely seen some good looking chicks lifting on base. I wish I had access to it myself. - I was disappointed this morning when Texas-girl wasn't in the gym. :(
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I called the company this morning and talked to Chuck, he said they got the shipment in today and they are sending it out this afternoon!!!!! He also threw in a couple free t-shirts!

Yeah, she used to be hotttttt blonde, she always wore a baseball cap. now she is hot and has really dark hair. she never looked at me, but there was some serious sexual tension going on!!! she's about 32 i think.

sorry to hear about texas-girl. maybe tomorrow though!

VolcomX311 said:
What I am, chop liver?! :lol:
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Uh hello, you haven't been here in like 3 or 4 days dood!! I don't like chopped liver, i like chopped chicken. You can be chopped chicken. I was getting lonely in here!!!

VolcomX311 said:
That's effing hilarious imagery.
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thank you sir. i wish i could say that i was making it up, but it is completely true!
 
thenomad said:
Yeah, she used to be hotttttt blonde, she always wore a baseball cap. now she is hot and has really dark hair. she never looked at me, but there was some serious sexual tension going on!!! she's about 32 i think.
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Apparently she's unaware. :lol: - You know I dig the dark hair. You can give her my number if you'd like.
 
VolcomX311 said:
I was talking about the hot chick you and Irish were talking about :lol:
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you suck. i get too into the zone to be worrying about cell phone pics. and i don't know if anyone watches Scrubs, but: SHFFABUCSU. (She's hot from far away, but up close, she's ugly) At least in the face. She does look like a nice person.


My attitude is saying this is not going to be an awesome day, but my heart wants it to be. I just woke up with that feeling. You know the dog in the pound feeling, like you haven't been doing anything right for a while. It sucks, but i'm doing what i can to push through! Today is a rest day, only because my whole lower half has some serious DOMS thanks to my HIIT cardio session while my legs were still really sore from leg day.

Let's make this a great day together!
 
IC, I am very confused right now. I recall that you said that I should do a TKD. I think you also said that I shouldn't worry about keto until i dropped a bit of weight and i was just trying to shed a few pounds. I have been seriously limiting my carb intake to whatever carbs are in my FF milk and cottage cheese. My fat intake is minimal to say the least, except for my EFA's, CLA, and MCT's.

I have been eating a piece of Ezek bread with 2 tbsp's of Smart Balance peanut butter 30 mins prior to my workouts. I haven't noticed any real fat-loss which is to be semi-expected in the first few weeks, but i still have plenty of energy and i'm toning up little by little. I'm getting tighter everywhere except for my stomach. I've noticed more vascularity (slightly), but only in my arms and lower legs. I really want to target the midsection body fat if possible and the rest will come with regular dieting and exercise.

I need to work my abs a lot more, but i would like to know if there are some more unconventional approaches to ab workouts. I've been doing decline weighted sit-ups, leg lifts, and anything but crunches and regular sit-ups. I know they will come with time, but is there any way to exercise my abs so that i can target fat-loss by building the muscles up by certain exercises?

Do you think it would be better if i did a more traditional CKD as opposed to the TKD right now? I have noticed better results from CKD in the past, but you have a lot more experience than i do in this area.

I know this is off topic as well, but i need some spiritual help as well. I have been really, really, really struggling lately and i guess i just need someone to talk to. This stress at work is getting me down and i feel like i just can't do what is right anymore. It is like i forgot how.
 
The reason I don't like jumping right into those CKD diets is the fact that you lose so much strength...You feel great at first, but then all of a sudden your workouts go to crap, strength drops, and muscle peels off. They're good for short bursts of time, but I don't think it's a great approach at marathon weight loss, as I like to put it. - TKD is a much better approach; it allows you to reload your glycogen around your workout time which is when you need it most, and then utilize fats for energy at other times of the day. - There is a much larger science to CKD, and if you don't know how to properly carb-cycle, you're really just going to screw things up.

As far as "targeting" midsection fat, that's basically impossible. It's going to come off however your body decides it wants to. My midsection is the last to go, so I just have to stick with it for the long haul, or until I'm happy with my composition. - I don't really believe in ab work being necessary unless you really need a strong core for athletic purposes. I never work my abs and mine are pretty good in size. It's definitely not going to help at all with exposing a ripped stomach, if that's your goal. That all comes with fat-loss, which has little to do with working your abs.

As for the spiritual guidance, just don't pursue what you know you shouldn't. I know your weaknesses for the most part, and much of it the same as me...I like my women, too. :lol: - Give me a call tomorrow night if you want to chat. I get out of class at 8:30pm or so, maybe a little before. Call me then. I'll probably be driving home.
 
AWESOME WORKOUT TODAY!!! I would provide some numbers, but i didn't realize that i had left my log book until i went to write stuff down after my first set. Haha!

Here's what i remember
Upright rows
Mid-chest to Chin upright rows
Lat Pulldown
Seated Rows
Db rows
Roman DL
Preacher curls
DB Hammer Curls
Concentration Curls
Lateral Bicep Cable Curls

Wow, i think now that i should have brought my book, i might have done too many exercises. Probably the reason i threw up in my mouth twice in the gym and once walking out!!! I would have let it all go, but i had my BCAA power intra-workout and i sure as heck didn't want to have to drink it again if i threw it up!

Semi-humorous story:
There was a decent sized dood in the gym who knew a couple guys working out in the gym already. He came in and tried to jump in with them. He was twisting and jerking trying to work with the weights they were using.He did this for about thirty minutes until his buddies left. He then proceeded to do some dead-lifts with 135lbs, he was making so much noise and had such bad form that i had to turn away from him while i was working out so that i wouldn't laugh at him.

ok maybe it's not that funny, but i felt like saying it.

My lats were killing my by the time i was leaving, i loved it. I'm going to be dying tomorrow! And i'm going to love that too!
 
yeah man, i went pretty heavy too (for me anyways). my back is killing me!!!! i'm gonna call you today, sorry for not getting it a day or two ago.

oh, and you spelled "dood" wrong. haha
 
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