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Big Boys on quest for leanness phase 2

Onlychevy6 said:
4/11/12


Another good workout. Even completed an hour of cardio total today. Sheesh my calves were cramping up towards the end of my training and cardio. LOL. I also backed down the scoops of Alpha Rage to 2 scoops. I have been having some major issues with sleeping at night and I train at night so taking a pre workout may be hindering my sleep. We shall see. Took 2 scoops of Alpha Rage, 2 scoops of BCAA's Extended, 1 scoop of NO2XL. All lemon flavor of course.


Wide Grip Pulldowns

12 reps 140 lbs (Warm Up)
12 reps 200 lbs
12 reps 180 lbs
12 reps 160 lbs
10 reps 140 lbs


Decline Bench

12 reps 190 lbs (Warm Up)
13 reps 230 lbs ( Might be Personal Best to date. Will have to go back and look)
10 reps 230 lbs
10 reps 190 lbs
10 reps 140 lbs


Cable Upright Rows

12 reps 140 lbs (Warm Up)
12 reps 200 lbs
12 reps 200 lbs
12 reps 140 lbs
11 reps 110 lbs


Side Lateral Raise Machine

12 reps 60 lbs (Warm Up)
15 reps 80 lbs (Personal Best to date I think)
12 reps 80 lbs
12 reps 70 lbs
12 reps 60 lbs


Hack Squats

12 reps 630 lbs (warm up)
15 reps 810 lbs
15 reps 810 lbs
12 reps 720 lbs
12 reps 630 lbs
Click to expand...

60 min cardio? Damn Dude, AWESOME!
 
A lot of my cardio sessions are longer ones but if I go 30 minutes or less I will do high intensity intervals...If I have an hour I will opt for 45 moderate and finish with 15 of the interval...
 
DreamWeaver said:
A lot of my cardio sessions are longer ones but if I go 30 minutes or less I will do high intensity intervals...If I have an hour I will opt for 45 moderate and finish with 15 of the interval...
Click to expand...

How fast is your interval speeds?
 
runner_79 said:
How fast is your interval speeds?
Click to expand...

I don't monitor by speed but by heart rate, I go pretty damn hard but won't let my heart rate above 140, I have a very low heart rate. It's rare that it will go up over that even when I go as hard as I can. 1 use 1 minute on one minute slow to medium depending on the heart rate. I use a precor cross trainer with high tension.
 
Nice man...
Same with me... I'll be sprinting but my hr only gets up to 180bpm and that's 32km/h sprint
 
DreamWeaver said:
I don't monitor by speed but by heart rate, I go pretty damn hard but won't let my heart rate above 140, I have a very low heart rate. It's rare that it will go up over that even when I go as hard as I can. 1 use 1 minute on one minute slow to medium depending on the heart rate. I use a precor cross trainer with high tension.
Click to expand...

Mine gets higher but Ive noticed lately its getting harder and harder to get it over 160 when it used to be that just light walking would do that. Now i have to move it a lot more to get my hr in the 160s when running/elliptical. Hiit like p90x I can hit the 180s still though.
 
4/12/12 Day 3, wk 1 (65%)
4:50-5:40 Started with some deep calf stretching and hip flexor stretches (after a bit of cardio of course)

Deads 5x5@245

Front Squat (did these to the low end of a decline bench just to have a depth marker, these things take some getting used to.)
135x8/10, 155x10

Back Raise/Hyper Extensions 3x12 w/65#db

Planks 5x15 second hold

Full ROM DB Shrugs @100's 15/15/8(started losing my grip)

Opted for some whirlpool time instead of cardio, that's cool, gonna hit it tomorrow morning, lift after work.

Dietary for today:2652 cals (186 carbs, 218 protein [plus 40g bcaa], 117 fats) with an estimated burn of 4000. Fed from 12-8.
 
I started up my 500-Xt at Invalid Link Removed WARNING it's CHEESE CENTRAL on how cheesy/campy it is. Trying to have some fun with it.
 
Yesterday's info. Funny enough I thought I over ate but I still dropped some weight this morning.

Workout died, didn't have a chance, as I was heading out the door wife had to go back into work. I rode the exercise bike a bit at home to make up some of the calories I ate today. Worried as I went over the 1910 I usually shot to be around.

Not sure what was going on but I couldn't get full today. I did eat really clean though as in no carbs.

Diet:

Breakfast:
Shredded Fat Free Cheese 1/4 cup
String Cheese - 1oz
Chicken Breast 12 oz

Lunch:
Light Tuna - 8oz
Low Fat Mayo - Light - 1.5tbsp
Chicken Breast 12 oz.
Dill Pickle Slices - 6 slices

Dinner:
Chicken Breast 19 oz.
Grilled Portobello Mushroom - 1 cap
Turkey Pepperoni
String Cheese

Snacks:
Pork Rinds - 1 oz
Nuts - Peanuts - 1.5oz
Turkey Pepperoni

Calories: 2289
Carbs: 35
Fat: 83
Protein: 385
Fiber: 17

Supplements:
AM: Orange Triad, Erase Pro, PowerChews Creatine, Fish Oil 3000mg, Organ Shield, 500-XT
Random: Fitness Fiber X 2
PM: 3z and Raspberry Ketones.
 
Nice workout today.

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Time: 42 Minutes ----- Cals Burnt: 792. ----- %Fat: 13 -----

More details will be posted on my log at:

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Diet for the day:

Breakfast:
Light String Cheese - 2oz
Turkey Pepperoni

Lunch:
Beef Cubed Steak
Romain Lettuce - Walden Farms Cal Free Dressing

Dinner:
Side Salad
12 oz. Sirloin
California Blend
Sauteed Pepper, Onions, and mushrooms
2 Hard boiled eggs
1 small wheat dinner roll

Snacks:
3 Musketeers - Marshmellow Minis (read notes)


Supplements Taken:
AM: 500-XT, Raspberry Ketones, Recover Pro, Organ Shield, Erase Pro, 3000mg Fish Oil, Power Chew Creatine, DCP, Glycobol
Before Lunch: Raspberry Ketones, Glycobol
Intra: Recover Pro
PM: Raspberry Ketones, DCP, 3z.

*Notes:
Didn't take glycobol for Supper as I ran into an issue with taking it for breakfast and lunch and not having enough carbs, I went very low blood sugar after working out (at that point I had only had 2 total carbs for the day) and had some issues with that. After working out I felt very sick. That is what the 3 Musketeers Marshmellow mini's was for. Felt much better shortly after that. Decided to hold off taking it again for supper.

Macros:
Cals: 1791
Protein: 173 (+36 grams BCAA's) This is a bit low compared to the 200-250 I usually eat.
Carbs: 55 *PowerChews was 15g of these, Marshmellow Minis was 9, Dinner roll was 9.
Fats: 62
Water: 128oz.

Net cals of 999. I will have to eat a bit more tomorrow!
 
4/13/12

Today was something much needed. I have no idea why but I was in a crappy mood all day. Did 30 minutes of cardio workout this morning. Went a tad lighter with more reps on some of the exercises.


Arnold Presses

12 reps 40 lbs
15 reps 65 lbs
15 reps 65 lbs
15 reps 40 lbs
12 reps 30 lbs


DB Pull Overs

12 reps 60 lbs
12 reps 90 lbs
13 reps 80 lbs
13 reps 65 lbs
10 reps 50 lbs


Hammer Strength Super Incline

12 reps 180 lbs
15 reps 240 lbs
15 reps 240 lbs
15 reps 180 lbs
15 reps 160 lbs


Reverse Grip Bench Press

12 reps 190 lbs
15 reps 210 lbs (Personal Best to date)
15 reps 210 lbs
12 reps 160 lbs
12 reps 100 lbs


Seated Leg Curls

12 reps 80 lbs
15 reps 135 lbs
15 reps 135 lbs
12 reps 115 lbs
12 reps 100 lbs


Leg Extensions

12 reps 80 lbs
15 reps 120 lbs
15 reps 120 lbs
10 reps 95 lbs
10 reps 80 lbs
 
Today was ass kickin'. Rolled out early for some AM cardio on 6g bcaa (and Pro X et al of course), 30 minutes, 215 cals. Showered then work.

Broke fast a little before 12:00

Iron: Day 4, wk 1 (65%)
4:40-5:40 (Started with some light RC work)

Standing OH BB Press: 5x5 @135

Incline DB Press : 75'sx 10/10, 85's X7

Tate Press (had to feel my way around these a bit)
25x12, 30x12, 35'sx12 (Gonna start at 35's and bump to 40's next week)

BO DB Row (been a while for these, was very pleased grunting these ouT!)
90x12/12, 95x10/10, 100x10/10 (Rawr lol)

Cross Body Hammer Curls 30x12/12, 35'sx8/8, 8/8

Cable Crunch 3x25@200

Finished the burn with 8x60/30 HIIT Cycles with the coasting part at 8/20 max resist70 RPM, Intense portions at 11/20 max resist, 95+ RPM. 135 cals.

Dietary: 2688 (181 carbs, 225 protein [plus 52g bcaa], 126 fats) with an estimated burn of 4300.
 
4/14/2012

Exercise:

Walking the zoo + Lifting:

Barbell Squat 225 = 7, 6, 7
45 Degree Incline DBP = 75 X 12, 13, 12
DumBbell Row 75 each side = 12/13, 13/13, 12/12

Narrow Stance Barbell Deadlift 215 = 10, 9, 5
Narrow Grip Supinated Lat PullDown 135 = 12, 12, 12
Standing Dumbbell Overhead Press 60 = 12, 12, 11

Dumbbell Zottman Curls 60 X 12, 12, 13
Decline Dumbbell Tricep Extensions 50 X 14, 14, 14

Total Calorie burn from everything: 1410 cals.

Legs are on fire anytime I move and left elbow is giving me a bit of grief. I almost stopped after the Deadlifts but I kept pushing through it. I couldn't do deads or squats today very well. JUst couldn't get my legs to cooperate.

Diet:

Breakfast:
none

Lunch:
16 ounces Lean Ground Beef
2 slices Cheese
Lettuce, Tomato, Onion, Pickles
1/2 hamburger bun

Dinner:
Broccoli - 1 cup raw
Bell Pepper - 3/4 cup
Carrots - .5 cup raw
Black Olives - .5 cup
Turkey Pepperoni
Cheese Stick x 2

Snack:
Bison Jerky - 4 oz

Macros:
Cals: 2332
Carbs: 84
Fat: 104
Protein: 221

Supplements:
AM: Glycobol, Raspberry Ketones, Orange Triad, Fish Oil, Organ Shield, Erase Pro, 500-XT, dcp
Lunch: Glycobol, Raspberry Ketones
Supper: Glycobol, Raspberry Ketones
PM: Raspberry Ketones, 3z

Carbs were high today, the jerky had a hidden 32 in it, then dinner had over 22 in it from the veggies. Lunch had more than I thought as well with the 30 or so carbs there.

Weight: up .4 pounds from yesterday. Most likely an influx from the carbs.
 
D2footballjrc said:
4/14/2012

Exercise:

Walking the zoo + Lifting:

Barbell Squat 225 = 7, 6, 7
45 Degree Incline DBP = 75 X 12, 13, 12
DumBbell Row 75 each side = 12/13, 13/13, 12/12

Narrow Stance Barbell Deadlift 215 = 10, 9, 5
Narrow Grip Supinated Lat PullDown 135 = 12, 12, 12
Standing Dumbbell Overhead Press 60 = 12, 12, 11

Dumbbell Zottman Curls 60 X 12, 12, 13
Decline Dumbbell Tricep Extensions 50 X 14, 14, 14

Total Calorie burn from everything: 1410 cals.

Legs are on fire anytime I move and left elbow is giving me a bit of grief. I almost stopped after the Deadlifts but I kept pushing through it. I couldn't do deads or squats today very well. JUst couldn't get my legs to cooperate.

Diet:

Breakfast:
none

Lunch:
16 ounces Lean Ground Beef
2 slices Cheese
Lettuce, Tomato, Onion, Pickles
1/2 hamburger bun

Dinner:
Broccoli - 1 cup raw
Bell Pepper - 3/4 cup
Carrots - .5 cup raw
Black Olives - .5 cup
Turkey Pepperoni
Cheese Stick x 2

Snack:
Bison Jerky - 4 oz

Macros:
Cals: 2332
Carbs: 84
Fat: 104
Protein: 221

Supplements:
AM: Glycobol, Raspberry Ketones, Orange Triad, Fish Oil, Organ Shield, Erase Pro, 500-XT, dcp
Lunch: Glycobol, Raspberry Ketones
Supper: Glycobol, Raspberry Ketones
PM: Raspberry Ketones, 3z

Carbs were high today, the jerky had a hidden 32 in it, then dinner had over 22 in it from the veggies. Lunch had more than I thought as well with the 30 or so carbs there.

Weight: up .4 pounds from yesterday. Most likely an influx from the carbs.
Click to expand...

Daily weigh ins will drive you nuts, weekly under the exact same set of circumstances ... usually tells a pretty accurate story..
 
DreamWeaver said:
Daily weigh ins will drive you nuts, weekly under the exact same set of circumstances ... usually tells a pretty accurate story..
Click to expand...

Doesn't bother me. I use daily weigh ins to measure things besides just weight. It doesn't bother me I'm up at all. I weigh in first thing after bathroom in the morning and then at night after shower before bed. I like to see how various foods digest differently at night.
 
Thought I'd share this!

****************************** **********************WWWWWWWW EEEEOOOORRRRRRTTTTTTTTTTTWWWWW WWEEEEOOOOOOOOOOORRRRRRRRRTTTT TTT*************************** ************************

Low Carb Recipe Alert.

Today I was craving Brownies... not the dry cake kind that you see the recipe for online.. GROSS PEOPLE.. 2 Cups of Flour and 1 cup of Sugar is CALLED CAKE... not brownies..... BLAH!!

So I took off on a side adventure. Some of you who know me, know that I'm a foodie. If I hadn't gone into computers I would of became a chef and I still aspire to have my own bakery some day. Regardless I scoured whole foods for some ingredients to make a decent low carb brownie. Took a couple tries but I succeeded! 2 CARB Brownies.. That is right.. 2 CARB brownies that taste like brownies.

First Recipe is a simple one. It does have some Soy in it, this scares some people. I don't mind little amounts of soy.

Here is a picture of some obscure or items you probably don't have on hand that you will need.

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Now for Brownie Recipe I.. I like to call this the DOESN'T GO STRAIGHT TO YOUR BELLY FAT Brownies..

Recipe:
Preheat oven to 350, cook 25-30 minutes in a 8X8 or 9X9 pan. 9 servings per container

1 cup Stevia
1 cup Splenda
3 eggs
1/2 cup softened margarine
1/2c. unsweetened cocoa powder
1/4 c. flaxseed meal
1/2 c. Almond Flour
1/8 teaspoon salt
1/4 cup Soy Choc. Milk

MACROS: 5 Carbs per brownie, 3 Fiber per brownie.. net of 2 carbs a brownie (not small brownies either.) 6 protein per brownie, 99 cals per brownie.

Some pictures of the process and finished product:

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Now onto Brownie II.. This is the ultimate low carb brownie, but at the cost of a few more calories.

1 Cup Stevia
1 Cup Splenda
3 eggs
1/2 cup Margarine
2/3 c. unsweetened cocoa powder
3/4 c. Almond Flour
1/8 teaspoon salt
1/4 cup Unsweetened Almond Milk
1 serv. 1 squeeze packet Justin's Chocolate Hazelnut Butter
1/2 c. chopped walnuts

Preheat over to 350. Bake for 25-30 minutes.

162 cals, 6 carbs, 4 fiber, 14 fat, 6 protein for these brownies. These look better dough wise.

Pictures of the progress and final product!!

My son LOVED THESE..

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Comments from the family members:

My Son:

My son tried the brownies and told his mom.. I want a really really really big plate.

My Wife:

So I came back in to grab out the second set of brownies out of the oven and I look at the brownie pan and 4 brownies is missing out of the 9. I ate one and my wife said she ate one. I go in there and she's got a couple dollops of my vanilla protein ice cream and 2 brownies on a plate. Her reasoning, is she puts up with me, and that all together this equals one of her normal brownies.

ENJOY!!!
 
LOL, sounds good to me Jr!

Yesterday I was lazy as heck, 1988 cals 190 protein. Today has too has been quiet, but did get to mow and get in a relatively short ride with my 9 year old before the storms rolled in, about 16 minutes but much of that was against a strong wind with the storm coming in. I tell him to get dad a good cardio workout so he goes all that much harder, little does he know my main goal is to get him out and active! :)
 
April 15, 2012.

No working out.. Legs feel so much better today.

Diet:
Breakfast:
Chicken Breast 12.5oz
Turkey Pepperoni
String Cheese 1oz

Lunch:
Chicken Breast – 8z
Turkey Pepperoni
String Cheese 3oz

Dinner:
Chicken Breast – 12.5oz
Turkey Pepperoni
String Cheese – 2oz
Broccoli – 1 cup
Cauliflower – 1 cup
Asparagus – 2.5 cups

Snacks:
Low Carb Brownie recipe
Strawberries - .75 cup
String Cheese – 5 oz
Turkey Pepperoni
Macros:
Cals: 2275
Carbs: 56
Fat: 69
Protein: 332
Fiber: 32
Water: 88oz.

Weight this morning was down the .4 pounds from the day before. So back broke even. Even after all that protein.

Supplements:
AM: 500-XT, Raspberry Ketones, Organ Shield, Erase Pro, Ancient Strength, Orange Triad, Fish Oil 1500mg, Fitness Fiber, Glycobol, DCP
PRELUNCH: Raspberry Ketones, Glycobol
PRESUPPER: Raspberry Ketones, Glycobol, Fitness Fiber
PM: 3z, Raspberry Ketones, DCP

Interesting fact: Since starting a little over a week ago with new training regiment, and new supplement stack I've lost .25 pounds off my belly.
 
You guys get so much good turkey type shyte, It's hard for me to get turkey sausage and impossible to find turkey jerky and I want some of that turkey peperoni!!!
 
DreamWeaver said:
You guys get so much good turkey type shyte, It's hard for me to get turkey sausage and impossible to find turkey jerky and I want some of that turkey peperoni!!!
Click to expand...

Really you guys don't have turkey pepperoni? The macros on it is amazing. 17 slices = 70 cals, 1 carbs, 4 fat, 9 protein.
 
April 16, 2012

A. Dumbbell Split Squat 3 X 12-15 Weight: 50 X 2
A. Neutral Grip Dumbbell Bench Press 3 X 12-15 Weight: 65 X 2
A. Bent Over Dumbbell Row 3 X 12-15 Weight: 75 X 2

B. Barbell Straight Leg Deadlift 3 X 12-15 Weight: 215
B. Wide Grip Lat Pulldowns 3 X 12-15 Weight: 150
B. Flat Pronated Flyes 3 X 12 -15 Weight: 35 X 2

C. Seated Hammer Curls 3 X 12-15 Weight: 45 X 2
C. Lying Dumbbell Tricep Ext. 3 X 12-15 Weight: 40 X 2

Time: 44 Minutes ----- Cals Burnt: 722 ----- %Fat: 15 -----



Diet:

Breakfast:
String Cheese 2 oz
1 small Empire Apple 3.5oz

Lunch:
Turkey Pepperoni
Chicken Breast - 12.5oz
String Cheeze - 2 oz

Dinner:
Flat Iron Steak 12 oz
Chicken Breast 2oz
String Cheeze 1oz

Snacks:
Hershey's Special Dark Chocolate Mini 2 pieces (10 carbs)
String Cheese 2oz

Macros:
Cals: 1706
Carbs: 30 (Apple 15, Hershey's 10)
Fats: 69
Protein: 230
Fiber: 15
Water: 128oz

Supplements:
AM: Orange Triad, DCP, Raspberry Ketones, 500-XT, Organ Shield, 3000mg Fish Oil, Erase Pro, Glycobol, Power Chews
Lunch: Raspberry Ketones, Glycobol
Intra: RecoverPro 3 scoops (24g)
Supper: Raspberry Ketones, Glycobol
PM: Raspberry Ketones, DCP, 3z.
 
D2footballjrc said:
April 16, 2012

A. Dumbbell Split Squat 3 X 12-15 Weight: 50 X 2
A. Neutral Grip Dumbbell Bench Press 3 X 12-15 Weight: 65 X 2
A. Bent Over Dumbbell Row 3 X 12-15 Weight: 75 X 2

B. Barbell Straight Leg Deadlift 3 X 12-15 Weight: 215
B. Wide Grip Lat Pulldowns 3 X 12-15 Weight: 150
B. Flat Pronated Flyes 3 X 12 -15 Weight: 35 X 2

C. Seated Hammer Curls 3 X 12-15 Weight: 45 X 2
C. Lying Dumbbell Tricep Ext. 3 X 12-15 Weight: 40 X 2

Time: 44 Minutes ----- Cals Burnt: 722 ----- %Fat: 15 -----
Click to expand...

Damned impressive on the split squats brother. I am just now trying to acquire the balance and form to do those which is particularly difficult with some neuropathy in my left foot.

4/16/12 Day 1, wk 2 (75%)
5:30-6:25 (Started with 6 minute bike warm up, deep calf and hip flexor stretches)

Back Squat (Getting closer to para) 5x5 @265

Power Clean (Meant to hit 5x5@155 but it became apparent very quickly that I had overestimated my max on these)
3 reps at 155, dropped weight to 140 5/5/5/5

Split Squat Set 1 8 reps with no weight, sets 2 and 3 did the bavarian variety (top of rear foot on bench) with a single 20 dangled in the middle, and my free hand adding some stablizing help 6/6, 6/6

Hanging Leg Raise 25/20/15

Fed from 12 to a bit before 8, 2748 cals (204 carbs, 230 protean {plus 40 g bcaa}, 109 fats) with an estimated burn of just under 4000.
 
4/16/12

Had another good workout tonight. I am really starting to like being in a bad mood when going into training. Helps with staying motivated. Started off with a 5 minute warm up on the treadmill.

Flat Barbell Bench Press

12 reps 160 lbs (Warm Up)
12 reps 230 lbs
10 reps 250 lbs
10 reps 230 lbs
10 reps 210 lbs

First time I have been able to stay in the 200's on every rep.


Dumbbell Rows

12 reps 50 lbs (Warm Up)
12 reps 100 lbs
12 reps 100 lbs
12 reps 75 lbs
12 reps 50 lbs


Shoulder Press Machine

12 reps 160 lbs (Warm Up)
12 reps 300 lbs
12 reps 300 lbs
15 reps 200 lbs
12 reps 140 lbs


Cable Curls

12 reps 40 lbs (Warm Up)
15 reps 100 lbs
12 reps 100 lbs
12 reps 80 lbs
12 reps 70 lbs


For the first time my arms and shoulder were pumping after the entire workout. Was like I was in a wet t-short contest after I was complete. And that is not a purty site when you talking about me in the white t-shirt. lol
 
Onlychevy6 said:
4/16/12

Had another good workout tonight. I am really starting to like being in a bad mood when going into training. Helps with staying motivated. Started off with a 5 minute warm up on the treadmill.

Flat Barbell Bench Press

12 reps 160 lbs (Warm Up)
12 reps 230 lbs
10 reps 250 lbs
10 reps 230 lbs
10 reps 210 lbs

First time I have been able to stay in the 200's on every rep.


Dumbbell Rows

12 reps 50 lbs (Warm Up)
12 reps 100 lbs
12 reps 100 lbs
12 reps 75 lbs
12 reps 50 lbs


Shoulder Press Machine

12 reps 160 lbs (Warm Up)
12 reps 300 lbs
12 reps 300 lbs
15 reps 200 lbs
12 reps 140 lbs


Cable Curls

12 reps 40 lbs (Warm Up)
15 reps 100 lbs
12 reps 100 lbs
12 reps 80 lbs
12 reps 70 lbs


For the first time my arms and shoulder were pumping after the entire workout. Was like I was in a wet t-short contest after I was complete. And that is not a purty site when you talking about me in the white t-shirt. lol
Click to expand...

250x10, awesome Jeff.
 
taman6886 said:
250x10, awesome Jeff.
Click to expand...


Yes sir. i was considering more but that has never been my goal. When I started to get back into shape. One of my goals was to get back to 250 lbs for 20 reps. It has been a struggle sort of since I don't bench all the time.
 
I am going to search for some of the Turkey Pepporoni, there is a couple posibilities...
 
DreamWeaver said:
I am going to search for some of the Turkey Pepporoni, there is a couple posibilities...
Click to expand...

Google searching says sobeys and loblaws carry it. If that helps.
 
4/17/12 Day 2, wk 2 (75%)
4:45-5:45

Flat BB Bench 5x5 @205 ( Have been really focusing on keeping my scapula tucked and my elbows in tight. Learning to "Spread the Bar" has been a big help in this)

Dip 12/11/6

BO BB Row 195x10/10/10

Assisted Pull Up 205 estimated resistance 8/8/8

Close Grip Bench - 155x12, 165x10/8

Side bends 3x12per side

Finished with 30 minute4s cardio, 208 cals.

Fed from 12:30 to a bit after 8 tonight. 2505 cals (176 carbs, 218 protein [plus 40 BCAA], 106 fats) with an estimated burn of 4200.

I have been wrapping my right wrist the last two work outs and it is starting to heal.
 
4/18/12

Well today was an interesting day. Work sucked as usual. Way too much going on . So when I got to the gym it was look around and see how crowded it was. So instead of working out with weights we did Rip 60. Which is Golds Gym version of P90X but with straps. Man I forgot how tough that was. So I will probably incorporate this into our regimen just for variety. I was sweating like something fierce.
 
4/18/2012

Rest day here, had a meeting for a thing at the school my wife works at. I love getting volunteered for stuff >:-( Diet was spot on.
 
Onlychevy6 said:
4/18/12

Well today was an interesting day. Work sucked as usual. Way too much going on . So when I got to the gym it was look around and see how crowded it was. So instead of working out with weights we did Rip 60. Which is Golds Gym version of P90X but with straps. Man I forgot how tough that was. So I will probably incorporate this into our regimen just for variety. I was sweating like something fierce.
Click to expand...

I have often thought about incorporating something in my off days maybe a 20 minute intensive routine something along the lines of P90X but I wiould get my mentor to design it.
 
DreamWeaver said:
I have often thought about incorporating something in my off days maybe a 20 minute intensive routine something along the lines of P90X but I wiould get my mentor to design it.
Click to expand...

Awesome. It wasn't meant for this to happen on a training day but that is exactly what I just started doing. :)
 
Looking good all of you! Just a heads up, I'm having one of the best weeks of my life! My dad is stable, grandpa is buried, but not forgotten. I started coaching baseball again and I've lost 4.6 pounds in the last 6 days. I'm not where I want to be but things are looking up and the sky is the limit. I feel truly blessed to have all of u in my corner. Thank you
 
freezito said:
Looking good all of you! Just a heads up, I'm having one of the best weeks of my life! My dad is stable, grandpa is buried, but not forgotten. I started coaching baseball again and I've lost 4.6 pounds in the last 6 days. I'm not where I want to be but things are looking up and the sky is the limit. I feel truly blessed to have all of u in my corner. Thank you
Click to expand...

This is some great news. Keep up the work my friend it will only get easier as the days go by.
 
freezito said:
Looking good all of you! Just a heads up, I'm having one of the best weeks of my life! My dad is stable, grandpa is buried, but not forgotten. I started coaching baseball again and I've lost 4.6 pounds in the last 6 days. I'm not where I want to be but things are looking up and the sky is the limit. I feel truly blessed to have all of u in my corner. Thank you
Click to expand...

Good to hear we were a little worried ..
 
freezito said:
Looking good all of you! Just a heads up, I'm having one of the best weeks of my life! My dad is stable, grandpa is buried, but not forgotten. I started coaching baseball again and I've lost 4.6 pounds in the last 6 days. I'm not where I want to be but things are looking up and the sky is the limit. I feel truly blessed to have all of u in my corner. Thank you
Click to expand...


:party:
 
Ok fella's I got a confession to make. I woke up about 2:15 last night and gave in to a food craving, ate some homemade chocolate cake /sadface.jpg for Penance, I will do am cardio tomorrow.

4/19/12 Day 3, wk 2 (75%)
Started with some 6 minute warm up and deep calf stretching.

Deads 5x5 @285

Front Squat (Still kind of building my confidence on these, am getting to just below parallel squating down to low end of decline bench)
155x10, 165x8/10

Back Raise/Extension @75x12/12/10

Barebell Shrug
275x12/12, 225x15 (Wanted to mke sur I was getting full ROM, I was)

Planks 5 sets w/30 sec hold/30 sec rest between sets.

Fed from a bit after 12-9 (did not get home till 8)

Dietary: 2669 cals (178 carbs, 238 protein {plus 28 g BCAA}, 110 fats) with an estimated burn of 4100.
 
Cheater... Lol... Don't worry about it. We all do it. Well maybe not all cause I hate cake. But there is not one person who hasn't cheated on there diet.
 
Onlychevy6 said:
Cheater... Lol... Don't worry about it. We all do it. Well maybe not all cause I hate cake. But there is not one person who hasn't cheated on there diet.
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That is true.. extra cardio does make up for it, if you calculate it, but even a small piece of cake will cost an hour so you don't want to be doing it too often or it gets impossible to keep up.
 
Change of plans, have to pick up the little guy at 6:00 from Baseball practice, so instead of AM cardio, we did AM weights. Still gonna not break fast till around 12:00, running on about 30g bcaa, thinking that will prevent any catabolic concerns. Gonna hit the cardio for a bit after work.
 
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