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Lets see whats under this mess


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Posted by: IainDaniel

Quote:
Originally posted by Jodi
Sucks to be you
You were just waiting to throw a jab at me weren't you.


Posted by: IainDaniel

Quote:
Originally posted by rock4832
Haha, welcome to the club!!

Geez they all are coming out of the wood work tonite. It's like I poked fun at you when things were getting taken out of your diet


Posted by: Jodi

Quote:
Originally posted by IainDaniel
This is how my schedule is going to follow for the time being. Let me know you thoughts

Day 1 High carb-Legs-no cardio
Day 2 No Carb-Push-Cardio
Day 3 Lo Carb-Pull- no Cardio
Day 4 No Carb-Rest- Cardio

Repeat

Cardio will occur 3 times a week, I will make it 2 HIT and one Standard Cardio, probably on the Elipitcal machine.

Comments are welcome
I think its too much cardio at one. I would start with 2x per week and then in 2 weeks add another HIIT. JMO!

Don't put all your tweaks in one basket


Posted by: rock4832

Quote:
Originally posted by IainDaniel
Geez they all are coming out of the wood work tonite. It's like I poked fun at you when things were getting taken out of your diet
POKED FUN?!?! You were the instigator for my food and shakes being taken away!!


Posted by: IainDaniel

Quote:
Originally posted by Jodi
I think its too much cardio at one. I would start with 2x per week and then in 2 weeks add another HIIT. JMO!

Don't put all your tweaks in one basket

Oaky Doke!


Posted by: IainDaniel

MEal 1
2 scoops on
Whole Grain Bread
Oats
1/2 apple
fish oil

Meal 2
1%CC
Stevia
Cinn
Fish oil

Meal 3
Beef tenderloin
yam
1/2 apple
fish oil

MEal 4
2 scoops on
flax

Meal 5
chicken
Romaine
acv
Brown rice
1/2 apple
fish oil

Meal 6
2 scoops on
oats
1/2 apple


Posted by: IainDaniel

squat machine
90*10
180*10
270*10
360*8
360*8
410*6

leg ext
210*10
270*10
270*10
270*8

1 leg ham press
270*8
270*8
270*8

lying leg curl
150*10
150*10
165*7

standing calve raise
300*8
300*8
300*8


Posted by: IainDaniel

MEal 1
2 scoops on
Fish oil

Meal 2
1% CC
Stevia
Cinn
Fish oil

Meal 3
Chicken
Romaine
ACV
Fish oil

Meal 4
Sirloin
Brocolli
Cauliflower
Romaine

Meal 5
1% CC
Cinn
Stevia


Posted by: IainDaniel

*******WARNING, WARNING*******

I had a shitty weekend, ate some shit. I have been extremely tired the last week, and gave into some urges over the weekend, not going to list things, but lets just say it ended with a Brownie Sunday from DQ.

Will just call it a refeed, Yeah that is it a refeed.

I know I fucked up pretty good, but time to straighten out this mess before it gets out of control


Posted by: Jodi



That's all I'm going to say.


Posted by: rock4832

Buddy- You can't beat yourself up or continue to feel bad over something that's already happened and is behind you. That said- DON'T LET IT HAPPEN AGAIN!!! Right now things like that WILL screw you! Your stronger than that Iain and when your tired or upset or whatever, eating food is not the solution to it! Find another way to uplift yourself because giving into bad food isn't even rewarding and the pleasure you do experience from it lasts a few minutes but the effect of it lasts much longer on your body and pyschologically! Be strong buddy ( I know you've got a WHOLE lot on your plate right now).


Posted by: Jill

I saw on Tv this am dairy queen cheesecake blizzards..


Posted by: IainDaniel

MEal 1
2 scoops on
fish oil

MEal 2
1% CC
Stevia
Cinn

MEal 3
Chicken
Broccoli
fish oil

Meal 4
Chicken
Romaine
ACV
Fish oil

MEal 5
2 scoops on


Posted by: IainDaniel

Incline DB Press
50x10
50x10
70x10
90x8
85x8
85x7

Hammer Strength Press
180x10
180x9
180x8

Pec Dec
165x10
165x10
165x10

Hammer Strength Shoulder Press
180x8
180x6
180x6

Rev Pec Dec
125x10
125x10
125x10

Skullcrusher superset cg press
80x10/80x10
80x8/80x10
80x8/80x10

Rope Pressdown
100x10
100x8
80x9


Posted by: yellowmoomba

Quote:
Originally posted by IainDaniel
Incline DB Press
50x10
50x10
70x10
90x8
85x8
85x7

Hammer Strength Press
180x10
180x9
180x8

Pec Dec
165x10
165x10
165x10

Hammer Strength Shoulder Press
180x8
180x6
180x6

Rev Pec Dec
125x10
125x10
125x10

Skullcrusher superset cg press
80x10/80x10
80x8/80x10
80x8/80x10

Rope Pressdown
100x10
100x8
80x9

Good work on the Incline DB PRESS!!



When do you do ABS/CARDIO??


Posted by: IainDaniel

Forgot to add 20 mins Standard Cardio in there.

Abs, fall on my pull days, generally heavy and low reps, although sometimes I switch it up.

Cardio, right now about twice a week on no carb days.


Posted by: IainDaniel

Quote:
Originally posted by rock4832
Buddy- You can't beat yourself up or continue to feel bad over something that's already happened and is behind you. That said- DON'T LET IT HAPPEN AGAIN!!! Right now things like that WILL screw you! Your stronger than that Iain and when your tired or upset or whatever, eating food is not the solution to it! Find another way to uplift yourself because giving into bad food isn't even rewarding and the pleasure you do experience from it lasts a few minutes but the effect of it lasts much longer on your body and pyschologically! Be strong buddy ( I know you've got a WHOLE lot on your plate right now).
Thanks Rock


Posted by: rock4832

My pleasure! Your busting your ass here and having awesome w/o's. I want you to feel and look your best at the end and know you kicked ass! Your doing great buddy! Awesome Incline DB!


Posted by: IainDaniel

I guess I deserve it

Yeah last nights workout felt like shit, but I got a reasonable pump out of it. Just felt weak. You still posing ????


Posted by: rock4832

Yes I am! But only 5 days a week. It is so freaking hard for me!!


Posted by: IainDaniel

Do you notice any benefits from it, other than Practicing?


Posted by: rock4832

To be honest with you no. I sweat during it but it doesn't feel like cardio.


Posted by: IainDaniel

MEal 1
2 scoops on
Oat bran
1/2 apple
Fish oil

MEal 2
Tuna
Romaine
ACV

Meal 3
Chicken
Romaine
zero cal dressing
fish oil

Meal 4
1% cc
stevia
Cinn
fish oil

Meal 5
Roast beef
cauliflower
yam
1/2 apple
fish oil

Meal 6
2 scoops on
oats
1/apple


Posted by: IainDaniel

Hammer strenght cg rows
90x10
180x10
270x10
360x7
320x8
270x8 drop 180x8

CG cable rows superset onearm cable rows
200x8/90x6
200x8/80x8
200x7/80x8

Hammer strength Shrugs
270x10
270x10
270x10

ez curls superset seated db curls
80x8/30x8
80x8/30x8
80x7/30x6

concentration curls
30x8
30x7
30x7

ab machine
180x10
180x10
180x10

oblique cables
100x6
100x6
100x6


Posted by: yellowmoomba

Those are some impressive numbers on the CG Hammer Row !!



Posted by: IainDaniel

Thanks YM!

For whatever reason within the last 3-4 months, that exercise has become a strong one for me


Posted by: IainDaniel

MEal 1
2 scoops on
fish oil

meal 2
1%cc
stevia
cinn
Fish oil

Meal 3
roast beef
brocolli
fish oil

Meal 4
roast beef
brocolli

Meal 5
salmon
brocolli

Meal 6
1 scoop on, 1 scoop PVL
fish oil


Posted by: IainDaniel

5 min warm up
20 mins HIIT

Wasn't that bad today sweat my ass off, no not literally


Posted by: rock4832

Good, give me some of that then!! Are you going to up it to 30 min?


Posted by: IainDaniel

Yeah I plan to increase, maybe next session 25 mins


Posted by: rock4832

Quote:
Originally posted by IainDaniel
Yeah I plan to increase, maybe next session 25 mins



Posted by: IainDaniel

MEal 1
2 scoops PVL
oat bran
whole grain bread
1/2 apple
fish oil

Meal 2
1% CC
stevia
Cinn

Meal 3
Chicken
yam
1/2 apple
fish oil

Meal 4
chicken
Brocolli
fish oil

Meal 5
Chicken
Brown Rice
Romaine
1/2 apple
Fish oil

Meal 6
2 scoops PVL
oat bran
1/2 pear


Posted by: Jodi

I don't think I could workout as late as you do. I'd never get my ass to bed.


Posted by: IainDaniel

Machine Squat
90x15
180x12
270x10
360x8
410x7
410x6

Leg Press Superset Leg Ext.
540x8/210x8
630x7/210x8
630x6/210x8

SLDL
135x12
225x8
245x4
225x6

Lying Leg Curl
150x10
165x6
150x8

Standing Calve Raise super set Donkey Calve raise
285x10/340x8
285x10/340x7
285x8/300x10

Seated Calve Raise
180x8
180x8


Posted by: IainDaniel

Quote:
Originally posted by Jodi
I don't think I could workout as late as you do. I'd never get my ass to bed.

I went to the Gym at 9pm, not to late, just didn't get to posting till now

Weekends cause I have no life, and well I got a little guy at home I sometimes go at like 11 or 11:30


Posted by: Jodi

No life huh?

LOSER

How is your little one


Posted by: IainDaniel

Jodi,

Quite the Drama your involved in at the other site


Posted by: IainDaniel

Quote:
Originally posted by Jodi
No life huh?

LOSER

How is your little one

Little one is awesome growing like a weed. Parenting is very demanding emotionally. Just wipes me out some nights.

We had to take him to the hospital a few times, cause he was sick the first week we brought him home, but everything is on the up an up now.

Sounds like everything is going awesome for you in AZ Congrats.


Posted by: Jodi

Not that I know anything about parenting, but enjoy him while he's young and innocent



Seriously, I'm very happy for you and I'm glad all is better and he's well.


Posted by: Rissole

Damn ID, good workouts and food
Your hiding some secrets arn't you........
No pics...... the wolf in sheeps clothing will strike April 30


Posted by: rock4832

Quote:
Originally posted by IainDaniel
Jodi,

Quite the Drama your involved in at the other site
Now this I want to know about!!


Posted by: Jodi

Quote:
Originally posted by IainDaniel
Jodi,

Quite the Drama your involved in at the other site
Well that will be easy enough to do.

I'm banned

Fuck him - he's a internet loser!


Posted by: IainDaniel

Quote:
Originally posted by Jodi
Well that will be easy enough to do.

I'm banned

Fuck him - he's a internet loser!

That is too bad! I thought you were a valuable asset over there, with a different perspective other than Beverly.

I don't blame you for being pissed at some of the actions, rather childish in my opinion, espcially reopening a locked thread.

Should have been kept private from the get go, but you were called out and have to defend yourself, and I applaud you for that.

BTW thanks for calling me a "LOSER"


Posted by: Jodi

Quote:
Originally posted by IainDaniel
That is too bad! I thought you were a valuable asset over there, with a different perspective other than Beverly.

I don't blame you for being pissed at some of the actions, rather childish in my opinion, espcially reopening a locked thread.

Should have been kept private from the get go, but you were called out and have to defend yourself, and I applaud you for that.

BTW thanks for calling me a "LOSER"
Thanks Iain

I saw the most childish behaviour from people that are alot older than myself over there. Now that's pathetic.

Well, its done and I don't regret anything I said. I'm glad to have finally got it off my chest instead of grinding my damn teeth everyday.

I've never been banned from a site before.


Posted by: IainDaniel

Quote:
Originally posted by Rissole
Damn ID, good workouts and food
Your hiding some secrets arn't you........
No pics...... the wolf in sheeps clothing will strike April 30

Thanks Riss,

I don't think so, My progress pales in comparison to you, Rock, and Tank. Mind you I am happy with the way things are progressing. I need some drastic fat loss to occur in the next four weeks to be even in the same ball park. Then again 4 weeks is alot of time


Posted by: Rissole

Hell yeah!! Get stuck into it bro


Posted by: rock4832

Listen to Jodi Iain! And it will come quick.


Posted by: IainDaniel

Meal 1
2 scoops PVL
fish oil

MEal 2
1% CC
cinn
Stevia

Meal 3
Shrimp
Brocolli
Fish oil

Meal 4
Chicken
Brocolli
Fish oil

Meal 5
Chicken
Brocolli
Cauliflower
Fishoil


Posted by: IainDaniel

Legs are still sore from the other day, hopefully a job after my workout will get rid of that.

They were a little sore from then HIIT and then the leg workout the next day topped it off.

Time to go find out.


Posted by: rock4832

I did squats yesterday Iain for the first time in awhile and I'm outta the gym today because I can hardly walk! Luckily it's No Carb for me and I got all my cardio in for the week


Posted by: IainDaniel

First off I hate going to the gym first thing in the morning

No energy levels

DB Miltary
40x15
40x10
60x10
70x8
70x8

upright Rows
100x10
120x10
120x10

Bent DB Raises
20x10
30x4
20x8

DB Flat Bench
50x10
80x10
90x8
90x7

Cable Cross Over
60x10
80x8
80x7

CG Bench Press
135x10
135x10
135x10

Rope Press down
100x10
100x10
100x10

20 mins Standard Cardio on Treadmill


Posted by: rock4832

I LOVE it first thing in the morning. I don't have the energy later in the day.


Posted by: IainDaniel

In a rush, so meals were good the last couple of days. Yesterday was lo carb and today was no carb.

Went out for Seafood last night :yummy: Crawdaddies, Blue tip Oysters, Tilapia

Gym closed early today and missed my workout


Posted by: IainDaniel

Meal 1
2 scoops PVL
oats
fish oil
1/2 apple

Meal 2
1% CC
cinn
Stevia
Fish oil

Meal 3
chicken
Brocolli
Fish oil

Meal 4
Chicken
Brocolli

Meal 5
Beef Tenderloin
Brown Rice
Brocolli
fish oil
1/2 apple

Meal 6
2 scoops PVL
oat bran
1/2 apple


Posted by: IainDaniel

wg Pulldowns (cable)
100x15
130x12
180x8
205x7
195x6

DB Rows
80x10
95x8
105x8

Hammer Strength Shrugs
320x10
320x10
320x10

Hammer Cable Curls
70x8
70x8
70x8

Preacher Hammer Strength Curls
90x8
90x8
90x8

Rope Crunches
100x8
100x7
100x5

Decline Weighted Crunch (Jodi you are a machine)
45x8
45x8
45x8

25 mins Standard Cardio


Posted by: IainDaniel

Meal 1
2 scoops PVL
fish oil

Meal 2
1% CC
Cinn
Stevia
Fishoil

Meal 3
Chicken
Brocolli
Fish oil

Meal 4
Chicken
Brocolli

Meal 5
Sirloin
Romaine Lettuce
Touch of Dressing

Meal 6
2 scoops pvl
Fish oil


Posted by: IainDaniel

25 Mins of HIIT Cardio


Posted by: rock4832

25 min. Moving up buddy, how was it?


Posted by: Jodi

Quote:
Originally posted by IainDaniel

Decline Weighted Crunch (Jodi you are a machine)
45x8
45x8
45x8
If you recall, I only do 4 reps


Posted by: rock4832

Is that a weighted crunch or sit-up? Do you hold the weight on your chest?


Posted by: IainDaniel

Hold the Weight(plate) on the Chest

And I couldn't imagine throwing another 45 on there But my abs are feeling the different movement today


Posted by: IainDaniel

Quote:
Originally posted by rock4832
25 min. Moving up buddy, how was it?

Good, Got to watch part of American Idol and Then the Beginning 24.


Posted by: rock4832

I watched the end of Average Joe and Happy family and Scrubs!

I can't go much past 10lbs behind my head on sit-ups.


Posted by: IainDaniel

MEal 1
2 scoop pvl
oat bran
whole grain bread
nat PB
fish oil
1/2 apple

Meal2
1% CC
cinn
Stevia
fish oil

Meal 3
Chicken
Brown Rice
1/2 apple
Fish oil

Meal 4
Chicken
Brocolli

Meal 5
Chicken
Brocollis
BrownRice
1/2 apple
Fish oil

Meal 6
2 scoops PVL
oats
1/2 apple


Posted by: IainDaniel

Squats
135x10
135x10
225x5
225x4 form gets sloppy lower back, legs are fine
135x8 jump squats
135x8 jump squats
135x8 jump squats

Hack Squat
180x8
180x8
230x8

Leg Ext
210x10
245x8
270x8
270x8
300x8

Seated Leg Curls
135x10
150x10
165x10
180x8

Standing Sinlge Leg curl
75x8
75x8
90x6

45 degree single Calve raise superset 45 degree calf raise
360x4/360x20
360x4/360x20
360x4/360x20

Seated Calf Raise
140x8
140x8
140x8

I hate Squats so might as well do some more
135x8
135x8


Posted by: P-funk

Are you kidding with the 135lbs jump squats??


Posted by: IainDaniel

no why? should I not be doing that much weight, bad on joints?


Posted by: P-funk

You did twp heavy sets (high intensity) at 225 for 4-5 reps!! You can't try and do something explosive like a jump squat after taht. You are lucky you didn't tear a hamstring. Or even worse if your form starts to go on the heavy sets then your back must be weak and then you go and try jump squats with 135lbs loaded on your spine. That just sounds like an ugly injury wating to happen. Explsive power lifts before heavy strength lifts. Do jump squats with bodyweight or some light Dumbells help at your side. Jumpiing with weight on your back places a lot of shock absorbtion on the spine.


Posted by: IainDaniel

Thanks Patrick!

I appreciate you explaining things. Can't say I know a shit load about training and human mechanics, but I do find your knowledge and posts very informative.

I will know better now thanks

Iain


Posted by: P-funk

Just be safe bro. Here is a squat routin that I like to put some of my more experienced traines through that you may like to try:

superset- 4 sets
a) Barbell squat 5 reps per set (using 75% of your 1RM....which
is your 10RM)
b) Body weight walking lunges 40 reps each set


then you can also try this one:

superset
a) Barbell squat- 5 reps per set (using 75% of your 1RM....which
is your 10RM)
b) bodyweight jump squats- 12 reps per set (make sure they are
explosive and you are landing in a squat stance, knees bent,
to absorb force and explode back up as fast as you can)


Posted by: IainDaniel



Much Appreciated


Posted by: IainDaniel

Meal 1
2 scoops pvl
fish oil

Meal 2
1% cc
cinn
Stevia
Fish oil

Meal 3
Chicken
Romaine
Touch of dressing
fish oil

Meal 4
2 scoops pvl
flax

Meal 5
Turkey Burger
brocolli
Fish oil

Meal 6
2 scoops pvl


Posted by: IainDaniel

Incline BP
135x15
135x10
185x9
205x6
185x6

Cable Cross over
70x8
80x7
70x8
70x8

DB Military
50x10
60x10
70x6

Behind the back Cable Laterals
25x10
30x8
30x8

CG BP
135x10
155x8
175x6

CG press down
130x10
130x10
130x10


Posted by: rock4832

Aren't you starting TP-PT program soon?


Posted by: IainDaniel

26th

I want to continue this cut until the end of the month. The last week of my cut I will begin the program, and then change over to a slight bulk. I figured since this is a mass gaining program I should as least be in a caloric surplus to take the most advantage of it.

I'll be watching you guys until I start


Posted by: Jodi

Why not recomp?


Posted by: IainDaniel

Cause I want muscle

Actually I have been tossing up the idea between the two. and may settle inbetween (if that makes any sense). I think a caloric surplus would be benificial with this plan, although I realize that we will be increase Carb days so that by 4 weeks we will be in the +.

I got some thinking to do, I guess alot will have to do with my progress over the next few weeks.




Posted by: Jodi

Is your cut going well?


Posted by: IainDaniel

It is going pretty good, Couple of things threw loops into it. :cough: Baby :cough:

I don't think I will be where I want, but I Have made some good progress from my original pictures at the beginning.

I know I am doing this for myself, but I am competitive and I see everyone else, getting ripped and I get frustrated. I keep telling my self this is a learning process to figure out what works and doesn't work.

I think the cardio has helped alot, probably should have started earlier. Feel a little harder since I started doing some cardio.

Sorry to ramble, just sharing my thoughts.


Posted by: rock4832

I think you can put on some good muscle doing recomp. That's what I plan to do.


Posted by: Jodi

It's not ramble.

So, I know with carb cycling you CAN'T use a scale to monitor progress. So how have you been monitoring? Do you see changes? Do you have a change in bodyweight, measurements etc?


Posted by: IainDaniel

To be honest by the Mirror and by feeling myself ( i know I left my self open for a shot there. Looking for more Vascularity and muscle defenition.

It is a holiday up here and I am at work so I ran into the Shop and checked with the shipping scale weighing in at around 220 right now after a no carb day with Weights and cardio. Can't remember the last time I weighed myself

I haven't taken measurements, I know

Actually gonna order the measuring tape and skin fold package from BN, to keep better track of progress.

So really I have been going on a visual thing and how I feel emotionally and physically to judge my progress, I know hard to evaluate, which I regret now.

Got my BF checked before the cut, need to get it done again, I think that is going to be a good indicator, I just don't want it to be discouraging


Posted by: IainDaniel

Quote:
Originally posted by rock4832
I think you can put on some good muscle doing recomp. That's what I plan to do.

I agree rock, I think some good muscle can be put on, while recomping.

I guess I am not sure yet.

Since this is a mass gaining program, I guess I want to make the most of the opportunity and put on the most muscle possible.


Posted by: IainDaniel

Quote:
Originally posted by Jodi
Why not recomp?

Ok Question,

What is the real defenition of a recomp?

I would think it is a maintanence type diet, not really looking to put on weight, but achieve lean mass gains and lose BF. After reading a few threads, I keep seeing Recomp used in similar fashion to a bulk.

Confused please help?


Posted by: Jodi

It's manipulating your diet and training so that you continue to lose bodyfat and gain muscle. Hence the changes you see in TP's suggested diet for recomp.



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