Testicular Fortitude [Forum Archive]

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Testicular Fortitude

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Posted by: Cold Iron

OK. I need a journal for this comp. I meant to get this up a little earlier but school has been devouring me lately.

I'll be doing a program called Suddenly Singles. I'm used to going into the gym and just "winging" it per say. So, I felt a program that was more structured was in order. I'll have to raise the intensity level to make this program work.

The routine is a mixture of HST and power-lifting i'd say. It consists of 4 separate workouts, once each per week, for a duration of four weeks.

Notes
- The tempo thing killed me, especially the deads.
-Chest was already fried, I should have took a couple days off before starting this program.
- I forgot to alternate exercises and just did them straight through.
- I hate Skull crushers, irritate my elbows

EDIT 234 -After screwing aroung for like an hr, I cant get my WO to display properly, so i just attached it. If anyone knows how to keep the spacing when you paste/type a document on here, hook up

Posted by: camarosuper6

At least your not a high volume nut.

Posted by: Cold Iron

I'll just write the workouts out im simpler form. If anyone has a question, holler.

Week 1 - Workout 2 ----- Tues nov 16

A1 Dumbell one armed preacher curls
55*4* 6 singles(5 seconds on eccentric + 35s between reps)

A2 Squat
275*4*6 singles(4 seconds on eccentric+ 35s between reps)

B1 Seated Eccentric leg curl
60*3*12( 6 5s eccentrics per leg)

B2 Hanging knee raises
3*8(3s eccentric + 3s Concentric)

C1 Heel raise on leg machine
320*3*20(5s hold at top)

Notes

-I fucked up the singles part of the WO.This program is p'ing me off already. I know what im doing wrong and it'll be fixed from here on out though. In the first 2 exercises, 48 singles should have been done...i did 12. Didn't realize the # of singles changed WO 2 WO
-These workout are sketchy for me, after the first week things should start to go a little smoother.
- Hanging knee raises are BRUTAL. I was supposed to do at least 12, wasnt happening. My Abs are still killin' 24hrs later
-Should get some pics up sometime tomorrow!

Posted by: Velvet

very interesting journal title I dare say!

Posted by: Cold Iron

Camaro- Umm... thanks?

Velvet- Thanks, I'll take that as a compliment

. Where abouts are you in Ontario?

Thanks for popping in, both of you.

Posted by: Cold Iron

Week 1 - Workout 3 ---- Thurs Nov 18 (my mommy's b-day!)

A1 DB Incline bench press@25 degree's
90*1* 6 singles(35s between reps, 4s eccentric)

A2 WG Lat pulldown
200*1* 6 doubles(35s after each double, 3s eccentric, 2s pause)

B1 DB Shoulder press
60*3*7,6,6(4s eccentric)

B2 Block BB Deads to shrug
225*3*7,7,6(2s eccentric, 2s pause)

C1 BB Decline close-grip bench press
205*3*7,7,6

Notes
- This WO kicked my a$$. Went pretty long, 80+
- I wasn't liking my form on the pulldowns, so i went to doubles instead of singles
- My grip was giving out on the dead to shrugs. First time doing the exercise and cant say im too big of a fan.
- I really need to find a good scale, the one at my gym is possessed. I can weigh anywhere from 185-200

edit- ooops, changed 120 min WO to 80, im not that hardcore

Posted by: Velvet

Quote:

Originally Posted by Arnie's left nu

Camaro- Umm... thanks?

Velvet- Thanks, I'll take that as a compliment

. Where abouts are you in Ontario?

Thanks for popping in, both of you.

Kingston...where are you?

Posted by: Cold Iron

Quote:

Originally Posted by Velvet

Kingston...where are you?

That's pretty ironic. I'm driving to Kingston later this afternoon for a toga party tonight

Should be a real fun drive, considering i'm in Bolton(3 hrs away)

Posted by: Velvet

Quote:

Originally Posted by Arnie's left nu

That's pretty ironic. I'm driving to Kingston later this afternoon for a toga party tonight

Should be a real fun drive, considering i'm in Bolton(3 hrs away)

Where the hell is Bolton?

I've never even heard of it..is it east or west of Kingston? Toga party??? Is it at the University???

Posted by: Cold Iron

Velvet- pffft....You havent't heard of Bolton?

Ya, I don't blame you. I'm West of you though. Reallly west of you.

It's a kegger toga party. Some freinds of mine go to Queens and they're throwing it off campus.

So here goes all the progress i made this week...

I'm gonna get stuck in traffic big-time. I think i'm going to have to take the ETR up.

Posted by: Cold Iron

Week 1 - Workout 4 ---- Fri Nov 19

A1 DB Incline hammer curl
45*1*6 singles(5s eccentric+ 35s between singles)

A2 BB Deadlift
315*1*6 singles(40s between singles)

B1 Wide stance leg press
540*3*7

B2 Leg extension
150*7

C1 Cable crunch
50*3*7(3s eccentric+ 3s concentric and 3s pause @ top and bottom)

Notes
- I didn't use the tempo on a lot of my lifts today
- My back is irritating me from the deads
- Im outta here for Kingston

Posted by: tucker01

Kegger eh! Nice. Have a few for me

and pick up a few chicks as well.

you might as well head on to Ottawa and watch the Grey cup

There are tickets still availble. Go Argos

Posted by: Cold Iron

IainDaniel- Not feeling too well today. I think I had a few too many for you last night

Awesome night though!!

I'm exahusted. Drove from Kingston to Guelph to Orangville to Brampton to Orangeville and then finally back to Bolton. Too top it off, I was severly hungover the whole way. Brutal.

On the bright side, ARGOOOOOOOOS tomorrow

Posted by: Cold Iron

Bummer. Couldn't workout today. My left arm was still hurting too much from all the arm wrestling on Fri night

Every time I had to unlock a heavy weight on bench, I got a sharp pain in my left elbow. I only got to the acclimation set on my warmups, so hopefully i didnt do any further dmage. Anyway, I've taken a few pills and iced it for 20 mins. I guess it's a wait and see game, hopefully I can give it a go tomorrow.

Posted by: Velvet

Quote:

Originally Posted by Arnie's left nu

Bummer. Couldn't workout today. My left arm was still hurting too much from all the arm wrestling on Fri night

Well that sucks buddy

But on a brighter note

ARGO's WON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!

Posted by: Cold Iron

you know it!!!!

ARGOOOOOS!!!!!!!!!

Posted by: Cold Iron

Alright, we're in business. I kept telling myself that it was ok to eat any crap I wanted, just to make my before pics a lil worse. Now that i'm chubby and got the pics posted, it's game time. No excuses for diet now, got to get it in check...

Posted by: Velvet

I'd hardly call you chubby, and it looks like you have some good muscle on you

Good luck with your goals!!!

Posted by: Cold Iron

Velvet- thank you. I'm not too worried about the extra fat, all part of my scheme to win this competition

Ok fine, im lying, I like to indulge sometimes

Posted by: Cold Iron

Week 2 - Workout 1 ---- Wed Nov 24

I'm getting frustrated now. That toga party is going to be the end of me.
5 days later and I still cant workout yet.

Bench
185*2*12,8

DB rows
60*2*10

By this time, the pain was irritating me too much. FUCKKKKKK!!!

Im going to do legs tomorrow, then rest till Sunday. On Sunday I will go back to my old routine, as I don't think the Suddenly singles program is good for my ailing ?elbow?. I guess I'll do some active recovery if im still not 100%

Posted by: Cold Iron

LEGS -- Nov 25

Squat - 185*4*15,12,10,6(knee started to hurt, so i cut last set short)

45 Leg press- 360*2*25,15

Leg entension- 90*2*12
Lying leg Curl -60*2*12(two superets)

Standing calf raises
300*2*12

Notes
- I still managed to aggrevate my elbow doing LEGS!! WTF!!!
- Decent workout overall
- My knees really bug me when doing legs, hmmm....
- Went higher than usual on reps, so I'm sure i'll pay for it tomorrow
- It's all good b/c I'll have lot's of time to recover. I am NOT going back to the gym till my ?elbow? is better.

Posted by: Cold Iron

Back/Tri/Abs- Dec 2

BB Rows
105*3*10

GM's
135*3*7

DB Rows
60*3*12

CG bench
135*3*10

Incline extensions
60*3*12

Swiss ball crunches
25*2*12

Cable crunches
50*3*8

NOTES
-FINALLY got back into the gym today. It's been so long I felt like a virgin all over again. Good news is I felt no pain in the left elbow. Feels kinda stiff, but no pain. I was nursing it today, trying to reduce the chance of re-aggrevating it. Active recovery
- Felt awesome to get back in there

Posted by: Cold Iron

Shoulders/Traps -- Dec 4

Seated DB press
60*3*9,7,7

DB lateral
25*2*8

Bentover rear lateral
25*2*10

DB shrugs
100*9
90*9

15m HIT

Notes
- Real qiuck and simple workout
- Still going light, trying not to re-aggrevate my left elbow
- Did cardio at the end of my WO, never do it but..
- Im seriously considering quitting weights for a month. As crazy as that sounds, I feel my cardiovascular activity is REALLY bad. Im having trouble breathing sometimes and for some reason i keep getting dizzy whenever I lift. I dont think I have recovered 100% from the mono i had, even though it was 6 months ago....and it would also give me time to heal. I hate not being able to give it 100%

Posted by: Cold Iron

I actually managed to hurt my other elbow a couple days ago. Heard a pop but good thing was, it didn't hurt. Woke up the next morning though and I couldnt even make a fist. Hurt big time.

I have been swarmed with exams. 8 in four days

I havent had a decent workout in a month and havent even been in the gym for the past few weeks
My diet sucks
I have slept 5 hrs total in the past 3 days
I am soooo stressed

I was debating about quitting the IM challenge but I will attempt a comeback in the new yr. I have a lot of more work to do now. We'll just say I gave everyone a head start. I'm taking new pictures b/c i look even shittier now and want an accurate reflection of my chubbness...

Posted by: Velvet

Welcome back! Hope you feel better, and damnit don't quit..there's lots of time to get back on board!!

Posted by: Cold Iron

Sweet, finally got back into the gym. Just been messing around/going light, as i havent been into the gym in like 6 weeks or something and i am also training my best friend from scratch

Mon- back/tri
Tues- shoulders/traps/abs
today-off

Also im doing 15 mins of cardio after weights

I'm SOOOOOOOOO SORE!!!!!!!

Next week, I'll start to keep a more detailed log again and I will include diet. WOHOOO!!! feels awesome to be back in the gym. Lots of work to do now...

Posted by: Cold Iron

GOd dayum my boobs are sore. Diet gets in check tomorrow and week #2 starts!!!

Posted by: Cold Iron

still di(king around in the gym, not 100% yet....diet is in effect now and everything will be im more detail starting next week

Posted by: Cold Iron

Did Chest and Bi yesterday.....had to cut bi's short as my elbow started bugging me again. This is like a vicious cycle. However I dont feel any pain today, so thats good I guess. As soon as I felt that pain again though, I immediatly got pissed off and then almost in the next instant, felt depressed. O well, Im going to continue going light for a little while longer I guess.....I say that but its really hard. Im sooo eager to get back to where i was at.
I start off with good intentions but then the ego takes over halfway into the w/o.

I was going to take new pictures but i dont even care about the IM contest anymore.... it is all about getting myself healthy again. I feel I am rushing back into this.. atleast partly to try and salvage a respectbable finish in this comp....so whatever, nothing exciting will be happening in this journal.......kinda like the last 8 weeks

You want exciting though? my mondays at school are 8am to 930 pm

Im dying here....and only halfway through the day

Posted by: CowPimp

You should post weights, reps, etc.

Posted by: PreMier

I concur. And update more frequently

Posted by: Cold Iron

Cowpimp- Good call. I'll start today.

Premier- I'll be fucking estatic to post all my workouts, in great depth too, if that means im healthy and in the gym consistantly again

Posted by: Cold Iron

Tues Jan 18 2005

Delts + Traps

HS Shoulder press
135*10
185*8
225*8

Upright Rows
70*12
80*12

Bentover laterals
25*10*2

Smith Shrugs
135*12
185*12
225*8

10 min cardio

Notes
- Forgot log book, so those are educated guess's. I think theyre all right though
- On the last set of shrugs i had a weird feeling in my elbow, so I cut it short
- It should be noted, I havent felt the same pain that I was feeling all the time, a month or so ago. What im getting now is sort of an irritating feeling, something on the verge of becoming a pain but not that exact pain. Hard to describe..
- I got up at 1:00, so my diets a little empty still ..hah
- Im going shopping right now for some g-rub

DIET
- Shake(natty PB+oats + bananna)
- Protein Bar + apple
- PWO shake (oats+ dextrose)
- sandwich on a flax bagel, fishies, 1%milk
- 2 eggs + 2 slices WW + 1%milk
- Nayure valley bar + 10 WW crackers
- Everything flax bagel + salad + cheese+ fishies

Posted by: PreMier

Sorry.. I neglected to read the whole journal yesterday, just scoped the dates. But it sounds like you have tendonitis in your arm. I get that when arm wrestling. Also, did you take time off because the holidays, or aggrivate the arm again?

Posted by: Cold Iron

Premier- NP. I took the time off to try and let it heal. Well, actually, I didnt even have a choice...too much pain to work through.There would be absolutly zero chance of me just taking time off for the hell of it. I've only being lifting a little over 2 yrs and I've had two pretty big setbacks already, so....

Posted by: PreMier

Ive been at it a little over a year, and more than half of that is OUT of the gym

I feel your pain

Posted by: Cold Iron

Premier-Holy shit...youve only been lifting for a yr?

hey, what does tendonitis fel like?

Posted by: PreMier

Seriously, yes. I played football from 15-17, then stopped lifting from 17-21.

Its usually not noticable, untill you have enflamed it. Then the tendon gets sore. Mine gets inflamed when I arm wrestle.. its almost like a dull achy pain in the forearm/elbow area. Makes the arm feel 'dead' in a way, but it hurts. Thats the best I can explain it

Posted by: Cold Iron

Premier- so youve been lifting for a yr and on the DL for a yr? shit bro, if thats the case, i dont feel as bad now. thx

Ok then, I'm pretty sure its not tendonitis...

Posted by: Cold Iron

From now on, I am no longer someone's testicle....I shall be known as

Cold Iron

Posted by: Cold Iron

Wed Jan 19 2005

Back/Tri (no tri today though)

Rack Deads
165*12*3

Platform T-bar rows
65*10*2

Pulldowns
120*12*2

DB Rows
40*12*2

The lean-back machine
140*20*2

15min HIT

Notes
- I dont know where my head is lately, I forgot to do tri's. I never forget shit like that
- Went light, as usual. I think im going to go at around 50% for the next few weeks and see how that goes. Even lighter than today

- I ordered some Ph's yesterday. Im not even necessarily going to do them, but I felt like I was missing the boat if I didnt get any before the ban. I can always sell them if needed. However, I'm in canada, so we'll see if they make it here
- I havent had any time the last couple of days, tomorrow I have some time, so I will pre-cook a bunch of meals
- I dont know the real name of the lean-back machine..lol

Diet

- Shake( NPB + Oats)
- PWO shake (Oats + dextrose)
- Protein bar
- Sandwich on a bagel
- Lasanga + 1%milk + fishies
- tuna + apple + nature vallley bar + fishies

Posted by: PreMier

I wouldnt do that 'lean back machine'. I know what one it is, and its dangerous, because of the shearing force placed on your spine. I used to do it, untill LAM told me.

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

I wouldnt do that 'lean back machine'. I know what one it is, and its dangerous, because of the shearing force placed on your spine. I used to do it, untill LAM told me.

Really? I feel it gives my lower back a sweet WO. I go super slow and it feels awesome. I dont understand how it could put excessive force on your spine. Wouldnt the weight have to be coming from above you.. ala behind the neck presses or something similar, to have that effect? Imma shot LAM a pm

Posted by: Cold Iron

WTF I weighed myself today and was pushing 210

I've never been over 2 bills..

and this aint the good weight

Posted by: Cold Iron

My "goodies" came in today. No immediate plans on burstin ma cherry, but a good asset to have none the less. Dirrrrrrt cheap

Posted by: Cold Iron

Thurs Jan 20 2005

Off Day

Diet
- Shake( NPB + Oats+ banana)
- Sandwich on bagel + 1%milk + fishies
- Grilled chicken wrap
- Lasanga + 1%milk
- Tuna + nature valley bar + Apple + fishies

Notes
- Even inspite of this diet, I'm losing weight

Being back in the gym is helping quite a bit though
- I really need to ditch the bagels everyday but theyre just sooo easy for me
- Tomorrow I will have more time, been meaning to cook up at crapload of chicken and rice I bought the other day
- I take 2 multi's per day as well
- I drink a helluva lot of water everyday too

Posted by: Cold Iron

Same old shit. Workouts suck, diet sucks, everything sucks. It's impossible to stay motivated when I cant train hard. Im making an appointment to get my knees, left elbow and lower back checked out. I HATE the fact its so hard to build muscle/strength and yet its so easy to lose. Whatever.

Posted by: PreMier

Damn, your as bad as me hahaha

Good luck with it all man. It sucks.. I know.

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

Damn, your as bad as me hahaha

Good luck with it all man. It sucks.. I know.

thx prem. I kinda tweaked my bicep today too

....

One day we'll be back in the game. One day.

Posted by: Cold Iron

Sat Jan 28 2005

Back/Delts/Tri's

BB Rows
120*2*10

DB Rows
50*12

Iso-lateral HS High Row
170*12

Hypers
60*2*9

DB Press
40*2*15,10

HS lateral raise
100*2*10

Bentover reverse flys
15*2*10

CG Bench
135*2*8

Pushdowns
80*9

Rope pulldown
50*9

Abs

7.5 min cardio

Notes
- I made up for slacking this week and condensed 2 days into one so I doidnt have to miss anything. I know, not a good idea for someone in my situation. I lowered the volume though ~ 6 sets Back, 6 shoulders, 3 Tri's
- I was in the gym a hell of a long time, gaping out. It was like I didnt want to be there but at the same time, I couldnt leave.
- My right bicept is irritating me
- Im fat
- I got some vicious cramps doing cardio and had to call it quits
- My mom is making me a doc's appointment

- My elbow started bugging me doing pushdows but its not the same pain ive been having, it feels like tennis elbow... from what ive read !?!?!
- Im a whinny bitch

"Diet"

- Shake (NPB + Oats +bananna)
- PWO shake
- Chinese food + chicken wrap
- Flax bagel sandwich + milk
- 2 yogurts, apple, nature valley bar

Posted by: Cold Iron

Sun Jan 29 05

Traps/Abs

BB shrugs
135*3*12(5s hold at the top)

DB shrug
75*2*12

Various ab b.s

20m HIIT cardio

Notes
- I didnt even want to go in yesterday, but my friend, who I am training, missed his last day and needed some assistance ( a lot actually)
- cardio killed me, i'm still in piss poor cardiovascular condition
- My internet wasnt working yesterday at home, so i'm at school today posting everything
- My mondays(today) at school are 8am - 930 pm, therefore imposssible to eat clean...but lots of time to browse IM
- I was starving yesterday

Diet

- Omlet and 2 slices ww toast
- prtoein bar
- PWO shake
- Tuna + apple + yogurt + Carrots + peanuts
- Shake( banana, natty pb, oats)

Posted by: Cold Iron

Mon Feb 1, 2005

Off day

Diet
- Shake(NPB + oatties)
- Sausage on a bun
- Foot long spicy chicken sub on WW
- Shake(oats)
- Tuna + apple + yogurt + fishies

Notes
- all my shakes have 2 scoopes unless I have them with milk. If thats the case, then 1.5
- I need to go get more multi's and more fishies
- Still waiting to hear when my appointment is
- I was away from home for 12.5 hrs, thus the sub and weiner
- I think im gonna cut, even though it aint conducive to healing
- I have tomorrow off, so im going shopping and cooking

Posted by: Cold Iron

Tues Feb 1, 2005

Chest and Bi's

BB bench press
135*12
185*10
205*5

Incline BB press
165*8*2

Decline fly's
30*10|
20*12| SS

Dips
BW*15

Alternating DB curl
20*12
30*10*2

Hammer curl
30*10

BB curl
40*20

15m HIIT running

Notes
- Hammers really irritate whatever I f'ed in my left elbow area
- I just threw the dips in b/c my buddy wanted to see what they were
- I havent done incline BB in sooo long, lost a lot of strength there
- I felt good today for the most part, went about 90% on chest, 60-70% on bi's
- My appontment is 10:10 Thurs morning
- I started writing this post at 5:30p.m yesterday. Then in-mid post my cousin told me that we had to start moving her. It was me and only one other guy who moved her, talk about exahusting. I had just gotten home from this w/o and then I had to go do that. Afterwards she took us out to eat and when I got home at 1:30am, it was lights out. I actually didnt even make it up to my room and passed out on the couch
- My last meal was REALLY good, but i'm pretty PO'ed at myself, especially considering I just started a "cut" but I was EXTREMELY hungry after moving my cuz for like 4 hrs virtually by myself and it was sorta my "payment" so I wanted to get my money's worth

Diet

- Shake(ntb, oats)
- 2eggs, ww toast
- Protein bar
- PWO shake
- Tuna, carrots, yogurt
- Protein bar
- party platter(shrimp,mozza sticks, all kinds of crap) steak sandwich, ceaser salad, balsamic chicken, Rrice and 2 beers

Posted by: PreMier

Where did you go out to eat?

Posted by: Cold Iron

just Kelsey's, but our bill was well over $100 Are they in the U.S too?

She has to move again in exactly one yr. This time it will be the keg

Posted by: PreMier

Nope, never heard of the place

I forgot that you were in Canada lol

Posted by: Cold Iron

Wed Feb 2 2005

Legs

Smith squats
135*10
185*10
225*10

One legged leg Press
180*12
200*12

Lying Leg curl
80*2*10

Seated calf raise
90*2*12

Abbducter
75*2*12

Adducter
80*2*12

Notes
- Did this workout earlier today but then had to rush straight to school
- Then proceeded to get in shit for playing poker in class
- It was only my 3rd time using those "chick" machines but I must say, I enjoy them. I think theyre loosening up my IT band and giving me more flexibility im my hips and ultimately less discomfort when doing legs
- I am gaining more confidence in my left arm again, docs appointment is tomorrow morning anyway. I want to get some bloodwork done too

edit------- forgot food

G-rub
- Shake(oats)
- Protein bar
- Egg sandwich on WW, fishies
- PWO shake
- Large spicy chicken sub on mg
- chicken, ww rice, veggies, fishies

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

Nope, never heard of the place

I forgot that you were in Canada lol

Its in between a fast food joint and a nice steak house. Meals are like 10-20, my type of place.

Posted by: PreMier

Ok, cool. I like those places.

Posted by: Cold Iron

Thurs Feb 3 3005

Abs/Cardio

Swiss ball stuff
Cable crunches

20m HIIT

Notes
- Doctor thinks I have tendinitis im my left elbow, but I dont know if he can make that assessment just by prodding my elbow a couple times like he did. Im going back next week with a specialist in mind whom I want him to refer me too, plus im gettin blood work as well
- My back gives out before my abs even get fatigued, not cool. The only exercise that doesnt effect my back is the cable crunches, so I mostly do those

Diet
- Shake
- Egg sandwich + fishies
- PWO shake
- Salmon + veggies + salad
- Brown rice + chciken + veggies
- Tuna + Apple
- Protein bar

Posted by: Cold Iron

Fri Feb 4 2005

Delts/Traps

DB Shoulder press
40*2*20, 15
55*8

Nastilus lateral raise
120*2*12

Reverse fly machine
135*2*12

DB shrugs (Double drop set)
85*12
60*12
50*12

22m moderate cardio

Notes

- The 85's started bugging my elbow, so i'm going to lay of exercises where im holding a lot of weight and its pulling downwards( shrugs, deads etc)
- I must have been holding a lot of water b.c im down 8 pounds in like 5 days
- If feels AMAZING to have decent WO's again!!!!!!

Diet

- Shake
- Egg sandwich on MG + 1%milk + fishies
- PWO shakes
- Tuna salad + yogurt
- Porkchops + perogies + beans
- Protein bar

Posted by: Cold Iron

Off Day

Diet

-Shake (Oats + bananna + NPB + 1%Milk)
-Protein bar
-Egg sandwich on MG + fishies
-Tuna salad + apple
-Small shake

Notes
- Ya so im cutting, yeah
- I have sat at this computer desk ALL day, no wonder i'm not hungry
- Ive been sooo unproductive today. Im fuccking hooked on online hold em' ...but the bad thing is, I f'ing suck. I lost $50 in like an hour.
- wow im boring

Posted by: Cold Iron

Sunday Feb 6 2005

Back/Tri

BB rows
125*2*10

Cable Row
120*2*10

Lat pulldown
140*2*10

Alternating high pull
90*2*10

Hypers
BW+40*2*10

Decline CG bench
145*10
175*2*10

Seated dip machine
180*10
230*10

Camber bar pushdowns (SS)
70*10
60*10

Notes
- I'm almost poisitve I have tennis elbow
- Hurt my wrist on the CG's
- I think my bloodpressure shyrockets during workouts, I developed a headache today while lifting
- Fuck im not "made" to workout I guess
- I have sooo much school work to do today, I'm thee king of procrastination
- GO EAGLES!!!!!!!!!!!!!!!!

Diet
- Shake(oats+ NPB+ banana)
- Protein bar
- PWO shake
- Tuna + apple
- Chillie + Bread
- Shit load of wings

Posted by: Cold Iron

Off Day

Diet
- Shake(oats)
- 12" spicy chicken sub on ww
- 2 spicy Beef patties
- ww Spaghetti
- Tuna salad + apple + milk

Notes
- Diet sucked b/c I was at school for 14hrs, outta the house for 15
- My left elbow hurts like a b*tch today, lotsa swelling and inflammation
- Starting next week, im going to a 3day split, my aching body cant handle 4

Posted by: PreMier

Sounds like a good move. Do you take MSM?

Posted by: Cold Iron

No, but good call. I've been doing a lot of searching around here. I think i'm going to pick up some glucosamine, chrondrotin and MSM. Hopefully, they're not too pricey b/c im low on da flow.

Posted by: PreMier

http://esj1.com/bonesandjoints_tripleflex.htm is what I use. MSM might really help. You could also get some Naproxen(active ingredient in Aleve). Its an anti inflamitory.

Posted by: Cold Iron

Tues Feb 8 2005

Chest/Biceps

Incline DB press
60*10
70*2*10

Decline BB press
185*2*10

Dips
Bw*2*10

DB curls
30*10
40*7
35*8

DB Hammer
35*8

BB curl
60*2*10

15m cardio

Notes
- As expected curls annoy left elbow
- My strength is still climbing nicely. Although it will be hard to get back to where I was, if I cant give 'er 100%
- Atleast Im losing lb's...
- My thighs were rubbing together and burning like hell during cardio. I need some baby powder or something, lol

Diet
- Shake(oats+ banana)
- Egg sandwich on WW + 1%milk + fishies
- PWO shake
- Tuna + salad + appple + 1%milk
- Tuna + carrots + 1milk
- Milk

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

http://esj1.com/bonesandjoints_tripleflex.htm is what I use. MSM might really help. You could also get some Naproxen(active ingredient in Aleve). Its an anti inflamitory.

Those look sweet. Thx. All the goodies I need wrapped up in one. Are the dosages high enough for each thing though? Sometimes when they offer all-in-one products like that, they give you a little of each but not enough of any. I really dont know shit about dosages for that stuff.

Posted by: PreMier

The glucosamine and chondroiten is high enough.. but I dont know much about MSM dosage. You know that it will take about 4-6 weeks to kick in, right? Maybe I'll search up on MSM.

Posted by: Cold Iron

I knew it wasnt immediate but also didn't know it was 4-6 weeks.

Posted by: CowPimp

I buy Whole Foods brand mix of those 3 items. I don't have joint problems though, so it is merely for preventative mainenance. I figure it is better to help keep them in good shape as opposed to trying to recover from injuries later.

Posted by: Cold Iron

I hear ya CP, wish I would have thought of that. Although it probably wouldnt have helped in my situation

Posted by: Cold Iron

Wed Feb 9 2005

Legs

Smith squat
185*10
235*7
185*12

Incline Sled leg press
360*10
500*10|
360*10|< Double drop set
270*10|
500*10

Lying hammie curls
80*2*10

Seated calf
90*2*8

Abbduter
Adducter

Notes
- I felt nauseous after this w/o. I really pushed it even though I felt very weak
- Went below parallel on the squats. I usually go just parallel but wanted to try going lower
- My aunt's fiance "apparently" gets deals on drug store supplements, so I asked him to pick m up some EFA's. He brings me home 90 caps for $9. Thanks, those will last me 9 days,lol
- We had a bunch of realators over today. This is not good b/c I will have no where to live when the house sells and i'll be mid-semester

Diet
- Shake
- Egg sandwich + 1% milk
- PWO shake
- Tuna + apple + 1%milk
- 6" spicy chicken sub on MG
- ???

Posted by: PreMier

Do you normally squat on the smith?

Posted by: Cold Iron

Nope. It's actually only the fourth or fifth time I have ever used it. I'm training one of my best friends, who is about 280, so it's easier for him to learn on. Although I find it is a little easier on my knees too.

Posted by: PreMier

http://www.ironmagazineforums.com/sh...t=smith+squats

Posted by: Cold Iron

I distinctly remeber reading that thread when it was first started. I re-read it though and now that I am more knowledgable, I understand it better. I avoided it for the longest time b/c it takes away from your natural plain of motion but now knowing and understanding everything else detrimental about it, I will never use it again.. except for shrugs. I only used that machine very sparingly, but even that is too much. Thx for the heads up Prem

Posted by: Cold Iron

Thurs Feb 10 2005

Off day

Diet
- Shake
- Egg sandwich +1%milk + fishies
- Shake
- Steak + loaded potatoe + veggies
- Homemade WW macoroni with cheese
- Tuna + apple

Notes
- Diet was pretty weak today. Cashed in my superbowl bet for a nice steak meal
- I think I'm taking in too many calories, gonna scale it back a bit
- Bought some joint protection ish
- Found out why I got that canker, it's been all the damn vinegar im pouring on my tuna
- My legs were mangled from yesterday, so natta cardio

Posted by: Cold Iron

Fri Feb 11 2005

Delts/Traps

Arnold presses
50*3*9,8,8

Upright rows
90*2*10

Bentover cable laterals
15*10
10*15

Shrugs
165*12
205*12

Ab work

Notes
- I couldnt even do my warm-up on the bike, legs were tooooo sore, Obviously no cardio today at the end
- Im going to drop shrugs for awhile, too hard on the you know what
- Workouts are taking waaay too long, but thats expected I guess
- Off to school

Diet
- Shake(oats,npb,bananna+milk)
- protein bar
- Pwo shake
- Tuna + apple + milk
- WW macoroni
- 1%milk + nature vally bar

Posted by: Cold Iron

Quote:

Originally Posted by CowPimp

I buy Whole Foods brand mix of those 3 items. I don't have joint problems though, so it is merely for preventative mainenance. I figure it is better to help keep them in good shape as opposed to trying to recover from injuries later.

Im doing a case study on Whole foods right now, funny shit.

Posted by: Cold Iron

Sat Feb 12 2005

Off day

Diet
- Shake
- Egg sandwich on WW bagel + 1%milk + Fishies
- Tuna + Apple
- Shake + nature valley granola and yogurt bar
- Tuna + salad(balsamic vinagette)

Notes
- F'ing starving today
- Spur of the moment, like 20mins ago I decided to go shave my chest, lol. I wanted to see how I'm progressing with the cut. 5 months worth of hair later, I realized I still have lots of work to do. I feel like I have razor burn already

- Legs still too sore for cardio today, will make it up tomorrow

Posted by: Cold Iron

Started my new split today, standard 3 day split - Push/Legs/Pull

Sun Feb 13 2005

Push

DB press
70*10
75*8

CG press
135*9
175*9

BB Military press
95*10
105*8

Dips
BW*12(chest)
BW*10(tri)

HS laterals
130*10

Rope pulldown
50*12

Incline fly's
30*10

20m HIIT

Notes
- Decided I was going to start the new split on the way too the gym, not too much thought/perperation went into the exercises, but it worked out alright
- RI's are coming down, I just keep telling my w/o partner to hurry up
- This W/O was tiring, just worked shoulders on fri, so they werent 100%, neither were my tri's, thus the low weights
- I like this split so far

- Decided to take ibuprofen and ice the elbow after every workout too
- Im pretty pissed, just found out CNW doesnt ship to Canada anymore

Diet
- Shake(oats)
- Protein bar
- PWO Shake(oats)
- Tuna + apple + salad + 1%milk
- Homeade vegtable soup + 2 slices italian bread
- Shake(banana + oats)

Posted by: Cold Iron

Mon Feb 14 2005

Off Day

Diet
- Shake
- Pasta(chcken+veggies)
- 6 inch spicy chicken on WW
- 6 inch spicy chicken on ww
- Protein bar
- Ribs + some weird little ball potatoes
- Tuna + salad + 1%milk

Notes
- Diet was b.s. Today was the 13hr school day though
- My internet has been c-r-a-w-l-i-n-g the last couple weeks, switched over to firefox....WOW, it has never been faster

- I'm pretty drained, going to be an early night tonight
- Going for a blood test as soon as I get up tomorrow

Posted by: Cold Iron

Tues Feb 15 2005

Legs

Squats
135*12
185*12
205*8

Sled Press
540*2*10
630*10
360*25

Standing leg curl
60*12

Seated calf
150*2*10

Notes
- I tried the adducter and abducter with cables, wasn't happening
- Havent squated with free weights for a while, was a little sketchy
- Got blood work done this morning. I had to go on an empty stomach but from rolling out of bed unitl gettin back from the docs, was only 30 minutes..hopefully not too much Catabolism occured

- Fuck I have to study all night, should be fun!!!!!

Diet
- Shake
- deli meat sandwich on a WW bagel with cheddy cheese + 1%milk + fishies

- PWO shake
- Tuna + Salad + Apple + 1%milk
- Tuna + apple
- Half shake + carrots

Posted by: Cold Iron

Wed Feb 16 2005

Off day

Diet
- Shake
- 2 Egg + turkey sandwich on WW bagel + fishies
- Shake
- 12" WW grilled chicken sub
- Salad + carrots + protein bar

Notes
- Aced my CSC 2 mid-term tonight

Posted by: Cold Iron

Thurs Feb 17 2005

Pull

BB Rows
135*2*10

MG Lat Pulldowns
150*2*12

BB curl
80*2*8

DB Hammer
30*2*8

Upright Rows
70*2*9

DB Rows
40*2*10 | 4s Concentric

Support Rows
90*10

10m HIIT

Notes
- Did a ton of rows today
- Wanted to finish up my old, half used, v12. Today was the first day. Pumps were insane already. Going to finish up my old glutamine too.
- I dont know, I think this is harder on my elbow than the 4 day split, dont know what im going to do
- Out of Multi's
- Ive dropped 13 pounds in like 3 weeks, starting to look pretty good

Diet
- Shake
- Egg sandwich on MG + 1%milk + fishies
- PWO shake
- Tuna + salad + apple + 1% milk
- Chicken + Brown Rice
- Shake(1 scoop) + 1%milk

Posted by: Cold Iron

Fri Feb 18 2005

Abs/Cardio

Various abs exercises

20m @ 6.5

Diet
- Shake
- Protein bar
- 2 eggs + 2 slices MG + 2 slices bacon
- PWO shake
- ???

Posted by: PreMier

How did the docs turn out?

Posted by: Cold Iron

Still haven't went, just found out he's away on absence for 2 weeks. My appointment isn't until early March. It'll probably be May by the time I get to a specialist.

Doesn't bother me right now though, my elbow and knees are feeling pretty decent.

Posted by: Cold Iron

Just some random notes/thoughts

- Booked my trip to today Mexico today. Leaving as soon as the semester finishes(my 6th and last semster of college) There's about 15-20 of my friends and family going but they all booked a couple weeks ago. Me, being myself, procrastinating and what not...now have to leave two days earlier than everyone and have to pay $100 more. Luckily i'm not going alone, it will be me and one of my buddies for those 2 days. Were sooo lucky, we ended up getting the last 2 seats on this other plane. It wouldnt have been the end of the world though b/c we had England/Las Vegas and various tropical islands to fall back on.

- It's been about a month now that I've gone without drinking. That is HUGE. I dont think I've ever gone this long in my life without some form of liks. I feel great and all, but I never reallly get to chill with my boy's anymore. Tomorrow, a bunch of us are all supposed to go downtown, play some poker, watch the dunk comp and then go to a club but I think I'll have to pass once again

- Debating on doing my first ever PH cycle. I mean, I can gain at a pretty good clip but all the injuries and set backs keep pushing back my progress big time. I swear I look the same now as I did 8 months into training. I really like the idea of being "natural" but I feel like my time is running out..even at the age of 22...wtf... Anyway, just awaiting my blood test before I make a final decision

- Fucking swamped at school lately, mid-term time. I'm vowing not to cheat at all this semester, so I've been studying like mad so far. I want to earn my marks for some odd reason. I've been setting my alarm to get up and study..hah

- Picked up some Vitamin E, C and a new multi today

- I'm getting da boot from where im living pretty soon, as it is on the market and should be sold very soon. I wouldnt give a shit except it's mid-semester and that throws a loop into it. Getting a place by myself is not an option. Dont know what im going to do, we'll see whats up

- I need a job placement for school quick time or I wont graduate..lol

- Speaking of which, this rant is done. I need to go apply for uni

Posted by: Cold Iron

FUCK, I caved. Went out last night and had 6 beers, smoked and ate french fries + gravy. Atleast the beers were low carb beers. I feel sooo fucking fat today. If it wasn't for the random sex last night, I'd be REALLLY p*ssed. Oh wait there was none, AHHHHHHHHHHH !!!!

Posted by: Cold Iron

Sun Feb 20 2005

Chest/Bi

Bench
160*2*12

Decline
145*2*12

Incline fly's
25*2*12

No Biceps today

20m HIIT

Diet
- Shake
- Protein bar
- PWO shake
- ??

Notes
- Went reallllly light today. My elbow still hasnt recovered from the pull day, thus no bi's today either
- Went back to the 4 day split
- Got two mid-terms tomorrow, i'll be studying all day and night. First ones at 8am tomorrow. I shouldnt have went out last night

Posted by: Cold Iron

Mon Feb 24 2005

Off day

Diet
- Shake(2 scoopes + 1c oats)
- 12" WW Grilled chicken sub
- 6" WW Grilled chicken
- 6" WW grilled chicken
- Chicken breast + Salad
- Tuna + Apple

Notes
- Why can't I edit my post from just yesterday?
- Im going to start pulling the cals back more
- Applied for uni today
- I'm beat only got about 3hrs last night

Posted by: PreMier

There is a timer. Cant edit posts older than 24hrs I believe.

Posted by: Cold Iron

Thats seems about right. It should be 2-3 days though.

Posted by: Cold Iron

Tues Feb 25 2005

Legs

Squat
135*10
185*10
205*10

Leg press
350*3*12,12,15

Lying leg curls
70*2*10

Calf work on the sled press
360*14 |
270*12 | Double drop
180*10 |

Notes
- Still getting used to the free-weight squats, felt good except for the clicking above my knee
- That calf set felt niiiice
- Tomorrow's my last mid-term(corporate finance). I'm getting pretty sick of studying, haven't even started for this one and I plan on watching the Raps Vs. NJ before I do....VC's reunion

Diet
- Shake
- Egg sandwich + 1% milk + fishies
- PWO shake
- Tuna + apple+ salad + 1%milk
-???

Posted by: Cold Iron

Wed Feb 26 2005

Off Day

Diet
- Shake
- Shake
- Shake
- 12"WW grilled chicken
- Porkchops + Brown Rice + Veggies + Fishies (5)

Notes
- I knew I should have studied more, today's mid-term didnt go so well

O well, there all over now
- Had no time to make anyhing to eat this morning, as I was busy studying, so 3 shakes it was lol

Posted by: Cold Iron

Thurs Feb 27 2005

Back/Tri

CG Lat pulldown
160*12
180*10
140*12

Suspended T-bar rows
90*2*12

DB Rows
70*9

Pullover machine
100*2*12

Good am's
135*2*8

CG Press
135*12
185*9

Horizontal Dips (Double drop)
BW+ 90 *2*14,7,4
BW+ 45
BW

Pushdowns
80*12

15m HIIT

Notes
- 10 sets for back, 5 for triceps
- Starting next week, im going to do sets of 15 for everything
- Good mornings were sketchy, havent done them in a while
- I can't believe B-cock didn't make a move at the trade deadline

Diet
- Shake
- PWO shake
- 8oz steak + Shrimp + Rice + veggies
- Tuna + apple
- 1%milk + fishies

Posted by: Cold Iron

Fri Feb 25 2005 (been getting the dates mixed up the last couple posts)

Delts/Trap

Standing DB Military press
45*3*10,8,7

Seated DB laterals
20*12 (held them really far out, arms almost locked)
SS| 20*10 (the rest were all normal)
SS| 15*6
20*10

Reverse peck dec
130*2*10,8

DB Shrugs
60*12 (5s squeeze at the top)

15HIIT

Notes
- I know I said I wasn't going to do traps for awhile, but I went realllly light
- My presses were crap due to a combination of killing my tri's yesterday and the fact I haven't done that exercise in ages
- I've been holding steady at 198 the past couple days. I thought I had stalled, weight loss wise, but I've actually been putting on LBM. Therefore, Im going to cut more calories...
- Ordered some T3 and Nolva last night
- So it's known, I use a complete ROM on every exercise

Diet
- Shake
- Egg sandwich + 2%milk + Fishies
- PWO shake
- Tuna + Apple + Salad + 2%milk
- Oragnic Pizza (wtf haha) + wings
- Half shake wit 1%milk + fishies
- 7 Doritos

Posted by: PreMier

Nice workout. You eat a shit ton uf tuna man LOL

Why did you buy T3 AND nolva? Going to run a ph/ps?

Posted by: Cold Iron

haha I fucking HATE tuna, as soon as i'm done cutting that shit aiint getting back into my house. Besides being a great food for shredding up, as you can probably tell by my meals, I'm a big fan of convenience. No time/desire/skill to cook anything.

As for the cycle, I dont know man. I've been debating whether to bust my cherry for awhile now. Like you, I gain quick when i'm actually in the gym but with all the set-backs, I feel as though I will never reach my ideal physique unless I speed up the process (ph). So im not sure .Still waiting for my doc to get back, to see my blood test results ( and make the appt. for the specialist)

As for the T3....I might try a real light dose without running ph's or I might wait till I start the cycle and run both...or I could even flip it to a buddy for a little profit

My workout partner wanted something to help him lose weight, so thats where it started and that coupled with finding a site that will actually ship research chems to canada led me to the impulse buying

Is there any serious health risks to running T3 if you are overweight? I assume there is, do you know of any specifics?

Posted by: PreMier

There is always the risk, that it could butrn up your thyroid.. but if your severely overweight, you might have a problem with it anyway. Im kinda sketchy on those research chems.. be careful. If I were you, I would have bought Rx Cytomel. Also, be sure to look into PCT for your thyroid, if you use it

Posted by: CowPimp

Hey man, it looks like you're having some pretty good workouts. I like your workouts too. They're usually nothing fancy, just the good ol' fashioned basic compound exercises that we all know and love. Keep it up.

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

There is always the risk, that it could butrn up your thyroid.. but if your severely overweight, you might have a problem with it anyway. Im kinda sketchy on those research chems.. be careful. If I were you, I would have bought Rx Cytomel. Also, be sure to look into PCT for your thyroid, if you use it

Don't have to worry about it now; got an email back saying it can't be processed and I got my CC credited. No one delivers to Canada

Posted by: Cold Iron

Quote:

Originally Posted by CowPimp

Hey man, it looks like you're having some pretty good workouts. I like your workouts too. They're usually nothing fancy, just the good ol' fashioned basic compound exercises that we all know and love. Keep it up.

Ya, I've been keeping it simple lately. Lifts are getting better, to no coincidence my elbow is too. I'm going close to 90% on everything except Back + Bi....and tri to a smaller extent. So the weights should be increasing nicely now that im in the gym consistently, although I am presently cutting.

Posted by: Cold Iron

Sat Feb 26 2005

Off Day - slipped in some cardio though

16m HIIT 1m:1m -- 4mph:9mph

Diet
- Shake(oats)
- Egg sandwich + 1%milk + fishies
- Tuna + apple + salad + 1%milk
- Shake
- 12" MG grilled chicken

Notes
- Like I said above, order got cancelled. So no T3 or nolva
- Going out tonight, will try not to drink or smoke

- Cardio killled me, im still in the process of getting back into shape since I quit smoking...getting better though

Posted by: Cold Iron

Did pretty good last night. Final result = 1 mixed drink + 1 beer + 1 smoke. I was doing awesome until next thing I knew, out of nowhere, I had two of my ex girlfriends standing beside me, one on each side. Ordinarily this wouldn't bother me, but one was a life long love, who I have been on-off with for about four years in total and it was the first time I saw her since we last broke up. The other girl, I hadn't seen in over 3 years....it was fucking weird. So she starts saying shit like I'm an asshole, I broke her heart

So yeah, my two longest relationships staring me in each eye; they're all buzzed and i'm dead sober, awkward to say the least. Anyway, fun stuff ..but tis the reason I drank when I said I wouldn't.

Posted by: Cold Iron

Sun Feb 27 2005

Chest/Bi

Flat BB
185*4
225*4
205*8
185*10

Incline DB
70*7
70*6

Cable X
35*2*10

Reverse Preacher BB
80*10

Preacher machine
80*10

Concentration curls
25*2*10

Hammers
25*9
30*9

10m Elliptical

Notes
- Obviously still going light on curls
- That elliptical machine is killer
- Miraculously I think I am better shape now than I was in the beginning of the IM comp. This is unbelievable b/c I think I've only had 5 weeks worth of working out since it commenced and have had to deal with about a 2 month layoff and getting rid of 15lbs of fat gain since the pictures I took. I honestly can't believe it myself...and this is without the use of any anabolic or thermogenic. It obvious my LBM is down but I think I've still done a helluva job on my 1st ever cut

though the pictures will do the real talking

Diet
- Shake
- PWO shake
- 3 Egg sandwich + 1%milk + fishies
- Shrimp ring
-??

Posted by: Cold Iron

Mon Feb 28 2005

Cardio/Abs

20HIIT 1m 4.0 : 1m 8.0

Various ab b.s

Notes
- I seriously hate working abs, least fav bp. My abs are gentically shit. They are soo tiny and weak my whole body trembles when I do them. I guess thats the good ole CNS, telling me I am a puss
- Reallllly didn't fell like going to gym but was glad I did when it was all said and done
- Today was such a useless, un-productive write off though

Diet
- Shake
- PWO shake 2 hrs after cardio
- Cheese + grapes + crackers (some litle school platter)
- WW pasta with meat sauce + fishies
- Shake with 1%milk

Posted by: Cold Iron

Tues March 1 2005

Legs

Squats
135*12
225*8
205*9
205*8

Incline Sled press
600*7 +3
600*8

Lying leg curl
50*3*12 (6-2-3)

Sled calf raises
360*3*10 (0-3-X)

Notes
- Funny story on incline press. My partner, who is new to lifting, got pinned on the leg press on his 3rd set

it was especially funny b/c he gets soo embarrassed. I tried un-successfully to push the sled up for him, so then I proceeded to whip the weight off each side, as fast as I could. This mishap ruined my w/o though b/c I strained my achilles trying to push the sled back up for him

It wouldve been funnier if I just left him pinned

- Squats felt nice, form is coming back
- For the Lying leg curl and calf work I used a tempo scheme. The first number is the eccentric part of the lift, 2nd is the pause and third is the concentric part. x means as explosively possible

Diet
- Shake
- 3 eggs + 1%milk + 5 fishies
- PWO shake
- Roast + mashed potatoes + veggies + gravy
- tea
- ??

Posted by: PreMier

Damn, I got pinned once.. I freaked out though, and pushed it back up because no one was around. Definately not fun lol

Posted by: Cold Iron

He probably should have gotten it back up but he hurt his ankle yesterday, so im sure that played a factor.

I've never gotten pinned on anything except bench...which has happened several times

Posted by: Cold Iron

Damn I feel like fucking shit. I havent ate anything since the roast and have actually been sleeping up in my room for the last couple of hrs. I think it was the shrimp ring I ate yesterday. I thought I was going to hurl for sure a couple hrs ago. Going to try and take down a shake right now.

Oh and I cant wait to bulk again. I look so flat and scranwy right now.... plus I'm always starving. cutting is overrated.lol

Posted by: PreMier

Do you keep track of your macros?

Posted by: Cold Iron

I have a good idea but I dont "count" them, why?

Posted by: PreMier

I was just inquiring. Why don't you count them, don't you think it would be more to your benefit if you did? Especially during a cut?

Posted by: Cold Iron

Awwwwww shit, I was hoping the answer would have something to with the reason I was feeling sick

Yeah for sure, it would. Especially during a cut, you're right. I have a pretty accurate estimation every day though, which I figure is good enough for now. I'm young, have a high metabolism and raging test...maybe I'll keep bettter track when im older

My weightloss had actually stalled, I think I will have a big refeed this weekend

Posted by: Cold Iron

Wed March 2 2005

Off day

Diet
- Shake
- Egg sandwich + 1%milk + Fishies
- fruit platter + hand full of almonds
- Tuna + Apple + 1%milk
- 1/2 shake with milk

Notes
- Cafe wasn't open at school today, so I had to settle for that platter crap
- I'm going away all weekend, so im going to cram my next 3 workouts into 2 and have a push/pull thurs and fri
- FUCK....dropped 5bills on a new suit today. It's Pacino style one though, pure gangsta. Entirely too much money for me to blow but I needed something asap and the store only had 2 types of suites, shitty ones and nice ones, so....

Posted by: PreMier

Suit for what?

Posted by: Cold Iron

My Aunt's wedding is this Saturday. I also have my cousin's wedding in the summer, so atleast I'll get some use out of it.

This weekend isn't looking good bro, it's also one of my best friends birthday's on Friday. I have a feeling far too many alcoholic beverages will be consumed.

Posted by: PreMier

I quit drinking 4 weeks ago.. I dont see the problem

Last weekend was the first where people were nagging me about it.. They kept saying "have a shot" "just one wont hurt" etc. After about 20 times saying no, one kid was like "Thats really cool that you can just stop drinking like that. I wish I could do that"

Just willpower bro..

Posted by: Cold Iron

I hear ya, but I really enjoy drinking

I've cut down considerably, but I dont think there will ever be a time where I completely ditch it. Once every couple months is what I'll shoot for; only on special occasions. I just need to find a girl with similar interests but all the ones i'm meeting drink pretty frequently and if they dont, they're boring.

Posted by: PreMier

Yea, Im boring when I dont drink. It sucks that someone will judge you on something like that, even though they really dont know you ha.. Oh well.

Posted by: Cold Iron

Thurs Mar 3 2005

Chest/Tri/Delts

BB bench
225*4
205*7 +2
205*7

Decline CG bench
185*12

Seated DB press
60*7
50*9

Dips
BW*12

Naustilus laterals
130*12
110*8 (3s hold at top)

Flat Fly's
25*12 (3s hold at stretch)

Pushdowns/Incline reverse fly's -SS
60*14 / 20*12

Notes
- Had another buddy come workout with us today. He's going into police foundations, so he needs to increase his strength
- Took my buddy out for lunch today for his b-day. It was hard not to order wings and beer
- I'm starting to look pretty cut(for me)
- Workout was kinda shit, tooo long of RI's and I didnt get enough food into me before the workout
- I miss-judged the weight for shoulder press, my tri's were kinda fried when i got there

Diet
- Shake
- PWO shake
- Sonoma salad with grilled chcken
- Chicken + mashed potatoes + veggies + fishies
- Tuna + 1%milk

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

Yea, Im boring when I dont drink. It sucks that someone will judge you on something like that, even though they really dont know you ha.. Oh well.

Fuck them.

I dont NEED to drink per say, but I find it a big stress reliever.

Posted by: Cold Iron

Fri March 4 2005

Back/Bi

Super WG cable rows
120*12
135*12
150*8

Lat pulldown
160*2*10

Unilateral High pulls
90*2*12

Hypers
BW+45*2*10
BW+45*10 | DD
BW*10 |

Alternating DB curl
35*10
40*2*8

Incline Hammers
30*2*8

EZ Curl
70*10

14m HIIT

Notes
- 11sets back/ 6 bi
- On my 3rd set of hyper-extensions, I decided to throw a Drop-set in there. WOW, HOLY FUCK!! I think that was the most excruciating pain I have ever felt related to BB'ing. My erectors were on fire for the rest of the workout. I couldnt bend at all.They still hurt hrs later......and I loved every second. I'm sure the swole v2 didnt help the pump in my back too much either, lol. It was hilarious b/c all 3 of us did it back2back and the looks on their faces after they finished their last reps were priceless
- Solid workout. finished up with some HIIT
- I am out for the weekend. Peace ya'll

Diet
- Shake + apple
- PWO shake
- Salad + 2 Huuge chicken breasts + 1%milk + fishies
-???

Posted by: Cold Iron

Awesome weekend, although it was HELL for my physique. I feel flabby and fat. I'm not going to drink again for a w-h-i-l-e, i'm pretty pissed off at myself right now.

Posted by: PreMier

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

What im most pissed off with, is the fact that I had a big bi/back workout on friday that did a number on my elbow and I didnt give it any chance to heal over the weekend due to all the alcohal and poor eating

Posted by: Cold Iron

Tues Mar 8 2005

Legs

Squats
185*7*10

Standing leg curl
60*2*10

Calf
360*10

Notes
- Did 7 sets of squats, pretty killer
- I feel like shit today, think im coming down with something

- Yeah, homeowrk time

Posted by: Cold Iron

Thurs Mar 10 2005

Back/Tri

BB rows
100*10
150*2*9,7

Lat pulldown
120*3*10

DB row
60*2*10

GM
135*2*8

CG
135*2*10
185*8

Pushdown
70*10 (supinated) | SS
55*10 (pronated) |

Pushdown/Dips
65*2*10 |SS
BW*2*07 |

Notes
- Fucking elbow is pissing me off

Posted by: Cold Iron

Fri Mar 11 2005

Delts/traps

Military DB press
65*8
60*7
55*5
50*6

WG upright row
90*8

DB lateral
30*8

Seated DB lateral
20*8

Lying incline reverse fly's
20*2*10

DB shrugs
60*10 - 3s hold at top

AB work

Notes
- WG's uprights felt awkward too, I'm going to drop that exercise as a whole, as it puts my wrists in an uncomfortable position
- Lost strength quickly on the presses
- Went to the docs today. Got blood-work back, don't really know what the hell it means though... I guess im not dying or anything or he woulda said something.I'll look into it. Also, hes making appointments for me to get an EMG test and for a sports doc
- Ordered some T3 and Clen last night
- Got me visa bill today. I tried to order the triac and some other stuff a couple weeks ago form them but they had to reverse the transaction b/c apparently they dont deliver to Canada. Anyways, it originally costed me 247.88 and then they credited me only 235.44. I lost over $12 cuz the Canadian dollar went up, that BULLSHIT. So there's no way it could have went up that fast
- My cousins b-day tonight, maybe I'll DD

Posted by: Cold Iron

My weekend summed up:

Drank 3 beers, had 2 smokes fri night. Club was pretty good.

Stayed home sat night, ate cake and ice-cream for desert and won $58USD on online poker

Went into the gym sat morning and did abs/20m cardio, was feeling guilty for the beers last night

Posted by: Cold Iron

Sun Mar 11 2005

Chest/bi

BB bench
205*3*8,8,5

Incline DB --45 deg
70*2*6,8

Fly's
30*2*10

DB curl
35*8
40*2*8

Hammers -- Cross body
30*2*8

Bentover arnold curls
25*2*8

Posted by: Cold Iron

My legs are FINALLY starting to get some detail/thickness.... and I love it. I found myself sitting in class all day yesterday, extending my leg out and flexing my quad, all the while trying to casually examine/feel it and not get caught by classmates, wondering what the fuck i am doing.

Leg day today too. Gotta sneak it somewhere in between studying

Posted by: Cold Iron

Tues Mar 13 2005

Legs

Box Squats
185*2*10
225*2*8,6

Incline sled press
500*3*12

Standing Unilateral leg curl
60*2*10

Standing calf raises
360*2*10

Posted by: PreMier

People look at me, because Im always feeling myself. If they stare too long, I ask if they want to feel too.

Posted by: Yanick

i'm always feeling/massaging my sore areas too (mostly neck and chest) and i get funny ass looks. I just tell em i'm checking for breast cancer. This one girl told me once 'you don't have breasts!' i said 'they're bigger than yours' lol, they really are though.

Posted by: M.J.H.

Everything looks great CI! I really have never read your journal before bro, I am impressed. You're throwing around some solid weights, and your diet looks good. My only advice would be to eat more. A lot of your meals look a little shabby.

Quote:

Agreed, you should really consider dating a girl who has similar views about drinking, partying, etc. My girlfriend now only drinks on special occasions like I do, like on holidays, etc.

Posted by: M.J.H.

Quote:

People look at me, because Im always feeling myself. If they stare too long, I ask if they want to feel too.

LOL, I feel like I constantly feel my chest. I have no idea why. I flex my pecs, feel them for whatever reason (just a habit). And I do the same thing with my midsection. Tighten my abs, see how tight my midsection is getting, etc. I have had people ask me before "do you have an upset stomach?" LOL.

Posted by: Cold Iron

Whats up Yanick and MonStar. Welcome to PreMier and I's journal. LOL

Posted by: Cold Iron

Quote:

Originally Posted by MonStar

Everything looks great CI! I really have never read your journal before bro, I am impressed. You're throwing around some solid weights, and your diet looks good. My only advice would be to eat more. A lot of your meals look a little shabby.

Agreed, you should really consider dating a girl who has similar views about drinking, partying, etc. My girlfriend now only drinks on special occasions like I do, like on holidays, etc.

I agree on the lack of eating and girl situation completely.

I'm starting a bulker and I will be counting macros this time, so we'll see how that goes

Posted by: Cold Iron

Thurs Mar 5 2005

Delts/Traps

Seated DB press
70*7
60*8
65*6

Cable upright rows
70*10
80*2*10

Reverse pec dec
140*2*10

Bent-over laterals
20*2*10

BB shrugs
165*3*12

Notes
- Still going really super light on shrugs, dont feel like testing my elbow that seriously yet
- Really emphasized my rear delts today. Why? I guess I just felt like it
- Got my T3 and Clen in the mail today. They had "relaxing lavendar" on the label though?? I hope that was to just to get through the border, or I will be real fucking pissed that I spent $150 on bath soaps. LOL
- Dammit, I keep forgetting to work my cuffs after shoulders
- Just finished watching "saw" for the 2nd time. I dunno, nobody around here really likes it, but I do
- I have ridiculous gas today
- Just bought a new printer today. Sweet deal. One of those 3-in1 jobs, only $77

Then I go to hook it up and there's no USB cable

So I have to go back and buy a USB. I ask the guy, hey how come you didn't tell me it doesnt come with a USB?? he say's, well I bought one too and no one told me either. I'm like buddy, you work here you idiot
- This post has taken about 2 hrs to write, busy playing online poker. I think I have a problem. I think I'll wrap er up.

Posted by: PreMier

LMAO @ my journal. I bought a printer the other day, and it didnt have a USB either.. wtf are they thinking? Just trying to rip me off out of money.. needless to say, I caused quite a ruckus

How does your arm feel? Do you have like whole food stores in Canada? I remember you live in a fairly small town, so maybe not.. anyway, there is the Swedish Massage oil, called Olba(Alba?) Oil. It warms the area that you put it on. When I had tendonitis bad, I would use this, and then wrap it with an ace bandage. It worked wonders. I will check on the name for you when I get hone tonight.

EDIT: Yea, its olba sport oil. I could ship it to you if you paid shipping. Canada is kinda far lol

Posted by: Cold Iron

Isn't heat bad for tendonitis?

Anyways, it's ok bro, I dont even know if it IS tendonitis yet, but thanks for the offer.

Posted by: Cold Iron

Fri Mar 16 2005

Chest/Bi/Abs

Workout was terrible. absolutely terrible. I'm not posting the specifics.

Chest - 8 sets
Bi- 6 sets
Abs- 4 sets
Some rotator work

I dont know if anyone noticed but I changed mt split around a little this week, in order to have it how I wanted for next week. I skipped Back/Tri and pushed all the others forward in order to start my week, next week, with back on Sunday. I didnt like working all muscles - Legs in a 4 day span. The fact that I did delts yesterday instead, im sure, was a contributing factor to my piss poor chest workout today. Next, AND most importantly, was the fact that I think they cleaned the Olympic bars with turtle wax or some shit. This lead to my third factor, my hands slipping on the bar, that consequentially caused me to keep trying to re-adjust during the set and in turn hurt my right shoulder somehow. It was all downhill after the first set. Lost focus and intensity..yada yada yada

Posted by: Cold Iron

My motherboard is fucked on my Laptop. Sweet.

Good news is my Dad owns a laptop business. Bad news is I haven't talked to him in over 2 months.

Anyways this update is being done from school. My beautiful 6:30am to 9:30pm day. I am going home at 2:30 though, cant handle this shit

I'm running on ZERO minutes sleep, so bare with me.

Posted by: Cold Iron

Sun Mar 18 2005

Back/Tri

pron BB Rows
135*12
145*10
155*8

Support Rows
105*11
115*9,8

WG Lat pulldown
160*8
140*7

Hypers
BW+50*2*10

Decline CG
135*2*12
185*10

Seated Dip
230*2*12
320*9

Pushdowns
65*12
75*9

Posted by: M.J.H.

Quote:

Support Rows
105*11
115*9,8

Nice to see you doing these bro, they're great aren't they?

Posted by: Cold Iron

Quote:

Originally Posted by MonStar

Nice to see you doing these bro, they're great aren't they?

They'd be better if I was using heavier weight, but ya, I like em. What grip do you like on it more?

Posted by: M.J.H.

I either use a parallel-grip (palms facing) or an underhand grip. I attribute a lot of my lat development to lots of time spent on support rows.

Posted by: Cold Iron

Actually, the machine at my gym has a normal straight bar and a V bar(wider than the attachment though) that kind of branches off from the other one. I was wondering which out of those two you prefer?

Posted by: Cold Iron

Decided to stay at school and play poker for awhile with a few buds in the library

Posted by: M.J.H.

Quote:

Actually, the machine at my gym has a normal straight bar and a V bar(wider than the attachment though) that kind of branches off from the other one. I was wondering which out of those two you prefer?

It's hard to say without seeing the machine, bud. But from the sounds of it I would probably go with the v-bar. I think palms-facing is great position for hitting the lats. I feel better lat contractions in palms-facing style exercises. (pulldowns, cable rows, support rows, etc.)

Posted by: Cold Iron

Tues Mar 20 2005

Legs

Sled press
630*3*10
630*7 -- Huge drop set
450*7
270*7
90*7

Lying curl
70*2*10

Seated calf machine
180*2*10

Notes
- Pretty sore today
- At school right now, computer at house still fucked...so quick update
- Bulk will be ending fairly soon, im getting fat. I want to cut before my trip to Mexico anyways
- Just aced a corporate Finance test

Posted by: Cold Iron

Finally got my computer fixed; I think it was Firefox that screwed it up

oh well....

Shoulder w/o last week was great, chest was mediocre. Missed back/tri day but did it today instead. So this week will be condensed as fu(k: Tues- Back/Tri, Wed- delts Thurs- Legs, Sat- Chest Sun- new week. It's all fucked up

I'm getting pretty fat, so this bulk is going to end real soon....perhaps this weekend. Then I will cut for the last 4 weeks before my trip

Posted by: Cold Iron

Tues Mar 29 2005

Back/Tri

Deads
135*8
205*2*8

CG lat pulldown
160*2*10

Support rows
100*2*8

DB Rows
60*2*9

Hyperextension machine
180*10

CG BP
165*2*8

Seated dips
270*2*9,8

Pushdowns
80*5
70*7
60*7

DB Kickbacks
15*2*10

Notes
- Did deads and kickbacks...but more importantly deadlifts, for the first time in soooo long. They felt great. I think it's been almost 4 months since I've done deads. However, I should have waited longer. My elbow is buggin me again after them, but nothing too bad I dont think. Still, I'm going to chill on the deads for awhile
- This workout really kicked my a$$. First of all, I was training by myself, so shorter RI's. 2nd- This was the first workout I have ever used an mp3 player, awesome. And lastly it was fucking hot as fuck in my gym today. After my w/o I was stretching and I thought I was going to collapse, so I headed er' home and finished stretching at there. MAN I MISS WORKING OUT BY MYSELF
- ohhh and on the deads, I treaked something im my left hammie

Posted by: PreMier

The luck just isnt with you is it?

Do you normally train with someone? I thought you always trained alone?

Posted by: Cold Iron

The hammie feels ok today, aside from the DOMS. WOW. My erectors are fried too....and my posterior delts...and my traps....but it sa'lll good. I'm just at school still, going to work a little longer in the library, then head home for a late w/o. I think i'm going to hit delts/traps. They're sore, so I dont know how good it's going to be.

I havent trained alone in a long time. Lately I've been training one of my best friends, trying to help him lose weight... and I still go with my W/O partner at least twice a week. So there's usually 1-2 guys I train with every WO. Its getting better though, the guy i'm training is leanring quite a bit and I dont have to completely baby him anymore.

Posted by: Cold Iron

No workout tonight, as I locked my keys inside my car and can't get them out. I was out there for the last hour but to no avail. I've jimmy'ed it open 2 or 3 other times but I cant for the life of me tonight. If, by any luck there are any B & E experts that read my journal. HELP ME!!!

Posted by: PreMier

What kind of car is it? Manual lock, or electric?

Posted by: Cold Iron

manual

Posted by: PreMier

Oh, that fuckin sucks.. I would take a AA battery, and a coat hanger. Grab the top of the door, and pull it away from the car(not too hard or far, it can break the glass). Then slip the AA battery in there, as to prop it open a bit. Form the end of the hanger, so that it can go around the door handle. Try and snag it on there, then pull and it should pull the handle open, and unlock the door.

Posted by: Cold Iron

Thats basically what I was doing, except not proping it. Should I be pulling up or accross?

Posted by: PreMier

Both. Pull back(Im assuming the handle goes back) and up. Does the hanger keep slupping off too soon? Whats going wrong?

Posted by: Cold Iron

Ok, I'll try it again tomorrow morning. I dont know what exactly is going wrong, I'm not making any contact with anything in there it seems.

Posted by: PreMier

Yea, you have to bend the hanger weird sometimes, and if you prop the top of the door, it should allow some space to work and manipulate where the hanger goes. Goodluck.

Posted by: Cold Iron

My car better hope I get it open tomorrow, I already broke it's bumper with my right foot.

Posted by: Cold Iron

Sweet, when I woke up today the keys were on the kitchen table. My Uncle took it upon himself to ask around to see if he could help. One of the neighbours actually had real jimmy like the tow-truck drivers used and he got it open no problem.

Posted by: Cold Iron

Thurs March 31 2005

Chest/Shoulders/Bi/Abs

Flat DB
80*3*8,7,6

Incline DB
65*2*9,7

Flat Fly's
35*10
25*10 - 5s stretch in the whole

Stability ball DB press
45*6
40*9

Cable upright row
75*10
80*10

Lying BB face pulls
75*2*10

Standing DB curls
45*6

Incline curls
35*2*10

Hammers Bar
50+ bar *2*10

Concentration curls
25*10

Ab work

Posted by: PreMier

Get yourself a spare key made

Posted by: Cold Iron

fuck that...my cars value doesnt justify the cost of getting a new key made. If it happens again, I'll inpound the car or smash the window

Posted by: PreMier

Damn, you must drive a GEO

Key is like 5 bucks man.

Posted by: Cold Iron

nah, close. 1991 FOrd Escort LX -- with lots of speed holes too

Posted by: Cold Iron

Fri Apr 1 2005

Legs

ATG Front Squats
95*8
135*3*8

Leg press
420*10
450*2*10

Lying curls
40*10
60*10

Calf raises on sled
360*2*10
360*10 |Double Drop set
270*10 |
180*04 |

Notes
- Overall good workout, considering this was my 3rd w/o in 3 days
- Front squats were sketchy, havent done them in like a yr. I find them easier to get ATF though
- I went super light on the leg curls. My hammies were already pretty sore form the deads 2 days ago
- On the last part of my double drop for calves, the arches on the bottom of my feet killed and were burning like crazy, so I couldnt finish it off properly
- I started cutting yesterday. I'll get an official weigh in tomorrow morning, I dont have any calipers though. It's gonna be rough though, casue i'm pretty poverty right now
- Speaking of welfare, I broke my shower nosel holder this morning. I told my aunt and she said replace it. I then told her I had no money and duct tape was going to have to do for a couple days. She say's ok, well as long as you make it look good.To that I replied, well the duct tape is kinda shinny

- My buddy who I'm training and who also happens to be coming to Mexico with me, just started a little 3 week cycle of T3 today, so we'll see how that goes. He's currently at 250
- I have soo much dirty homework this weekend, so i'll be home and frequenting IM pretty often, I'm sure

Posted by: Cold Iron

I'm starting a new, little, four week program. Stolen from P-funk but yet not as hard-core, I'm going to use lower and lower RI's every week, till I leave for mexico(4 weeks). I figure it'll give me that extra added kick in the a$$ since im cutting...either that or it'll kill me. I'm in terrible shape, so we'll see what happens.

Week 1 = 2.5minutes
Week 2 = 2m
Week 3 = 60s
Week 4 = 30s

Lifting heavy, most sets to failure or the brink of

Posted by: Cold Iron

Week 1 -- Sunday Apr 3, 2005 -- 2.5M RI

Back/Tri

BB Rows
75*10
145*2*8

MG Lat Pulldown
160*2*9
150*8

Ghetto T-Bar rows
180*3*7,6,5

Hyperextention machine
145*2*15

CG Bench
95*10
165*10
175*7
185*7

Weighted dips
BW + 35*2*8,7

Pressdowns
65*3*12,10,9

Notes
- This was fun but tiring. Man i'm in piss-poor shape
- Got to work out alone today again, which is always good
- Its going to be pretty hard on the lower ri's when im working out with my buddies. On top of that, I'm going to have to go to the gym when it's relatively empty or I can foresee some problems
- A bunch of old farts were on the the apparatus I usually use for hypers and I was worried about doing heavy GM's, cause my erectors were already screaming, so I just settled for the machine. I go light on it, but dont use my arms and legs like most due, just my back,exclusively

Posted by: Cold Iron

Im hoooooked on poker. It's 3am and I need to be up at 6am for a 14hr day at school. WTF i am thinking?? I even have a test tomorrow night

Posted by: Cold Iron

Weighed in @ 205 as of Apr 2

Posted by: PreMier

Are you playing with real money?

Posted by: Cold Iron

Yes

I was all set to end my career in poker, then last night I won $65. LOL

I'm off to school. Usually I dont go to school on Tuesday's but I need to go in for a group meeting and get some extra work done, so I'll squeeze in a workout after, on my way home. I'm thinking Legs...man I hate this split. Oh well, I'll optimize it when i'm done school in 4 weeks.

Posted by: Cold Iron

Week 1 -- Tues April 5 2005 -- 2.5m RI

Legs

ATF Squats
185*3*8

Sled press
540*3*8

Lying leg curl
70*3*8,8,7

Seated calf
140*2*8

Notes
- Shitty workout. It could have been the combination of: just working legs last friday, not enough food eaten before the workout, forgetting my timer or being too hot in the gym...but man this workout was crap
- I used my mp3 to time Ri's instead
- I had to shower at the gym, that sucked too. Once again, I feel more dirty now than before the shower
- Weight down to 203, no clue on the bf%. Maybe I can get some new pics up soon
- Alrighty.... back to the books

edit--- all the stretching i've been doing the past few weeks is really paying off. I'm able to get lower much easier now on my squats

Posted by: goandykid

I'm loving the journal

keep it up.

Quick questions about your lat workout.

What do Support Rows look like?

What bar do you use for your cable rows? I usually use the wide one w/ palms facing towards the ground but a friend tday told me to go w/ a closer grip bar w/ the palms facings each other.

EDIT: and wuts catabolism??

Posted by: Cold Iron

Quote:

Originally Posted by goandykid

I'm loving the journal

Glad you like it, Andy. Cheers.

Here's a support row, except mine is not as upright.

I use all attachments for the cable rows, I rotate them frequently. I'm feeling the close grip lately though.

Catabolism is the opposite of hypertrophy, so basically the breakdown of muscle.

Posted by: Cold Iron

Week 1 -- Thurs April 7 2005 -- 2.5m RI

Chest/Bi/abs

BB bench
185*12
205*2*7,6

Decline BB
205*3*8,7,6+1

Incline Fly's
35*10
30*10 - 5s stretch in hole

DB curl
40*2*9

Hammers
35*7
30*9

EZ Curl
80*2*8,7

Notes
- Today was the first workout for my partner, with these new timed RI's. He was pretty killed at 2.5minutes..lol. Keep in mind he's 250 and smokes. Pretty funny still... he's going to be puking on the last week @30s
- I don't know wtf is going on with my chest, I seem to be losing quite a bit of strength. Need to pool together some money from somewhere and buy some creatine or something
- Throwing a poker touney at my boy's house tomorrow night. Maybe thats where I'll get the money from

- Diet has been solid in the sense of no cheats, but like yesterday for instance, I only squeezed in 3 meals

Posted by: PreMier

LMAO, your poor because you have a gambling problem

Stop playing poker, and you can buy the cool shit you like(creatine/food).

On a serious note, my cousing got big into poker a few years back(when rounders came out). He ended up losing thousands of dollars to some guy, and his parents had to bail him out. Lucky, or he might have been toast.

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

LMAO, your poor because you have a gambling problem

wanna bet? no seriously, I'm actually pretty even. I'm poor b/c I'm in school full-time and concentrating on my studies and thus, not working

Posted by: Cold Iron

Weighed in @ 200.5 pre-dump this morning

Delt + trap w/o scheduled later this afternoon

Posted by: Cold Iron

Week 1 -- Fri April 8 2005 -- 2.5m RI

Delt/Trap

Seated BB Military press
155*8
145*7,7

Side laterals
35*2*8
30*8
25*10

Bentover laterals
20*2*10

BB Shrugs
225*2*10

DB Shrugs
65*12

Notes
- Note to self: No more shrugs for awhile.

Posted by: Cold Iron

Update:

My computer is broke again, this time there's something wrong with my screen. Perfect timing too, right in the middle of all my end-year assignments and exams.

I drank 5 low-carb beers on Friday, give or take 10. Most likely take. Ate a bunch of chilli too. Twas a good night, except I only broke even in poker. It was down to me and a buddy, head-to-head in the final and it was about 5am. He had to work at 7am, so he asked me if i wanted to split the pot($100). Me, being greedy and a dick, laughed and told him no. Couldn't have been ten hands later and I was your 2nd place finisher. What a goof I am.

Posted by: Cold Iron

Week 2 -- Mon April 10 2005 -- 1.5m RI

Back/Tri

BB Rows
75*12
135*3*12

WG Lat pulldown
140*3*11,9,8

CG Cable row
135*2*9,9

Hypers
BW+45*3*10

CG Press
135*10
145*10
155*7

Pressdowns
80*2*8

Dips
BW*2*10,8

Notes
- Killer. Thought I was going to die. Man, I'm in trouble.

Posted by: Cold Iron

Week 2 -- Tues April 12 2005 -- 1.5m RI

Legs

Squats
185*3*10

Sled Leg press
540*3*8

Lying hammie curls
60*8
70*8,7

Heel-toe raises on sled
360*12

Notes
-Wow

Posted by: Cold Iron

Week 2 -- Thurs April 14 2005 -- 1.5m RI

Chest/Bi

BB Bench
205*7
185*2*8,7

45 Incline BB Press
165*6
155*6
145*7

Standing cable X's
60*2*10

Standing DB curls
40*2*7

Incline Hammers
35*2*7,6

Straight bar Curls
70*2*8

Ab work -- not using timed RI's though

Notes
- Today's workout was tough, not as hard as legs though. Really noticed a decrease in strength with the inclines
- Updates are weak b/c my comp is still broken, so I'm updating while at school....and I'm really busy here. Fucking Exam time

Posted by: Cold Iron

Been really busy at school. Today was the first workout i've had in almost a week. I've been getting no sleep, not eating etc...

I'm leaving fro Mexico, a week Sunday, and I look like shit.

I've dropped the RI routine. It was fun but it was aggrevating my elbow. I'll try it again in the future though but for now I'm just going to my own thang for a week. When I get back I'll start up something else, probably some kind of diet ..lol

Posted by: goandykid

Don't do what I made the mistake of doing a little bit ago and taking that one week break and turning it into 6 months or so. A break can be good but stay motivated

Posted by: Cold Iron

I would never miss a workout if I didnt have to, so no worries there. As long as I can stay healthy, I'm good to go. thx though

Posted by: Cold Iron

Thurs April 21, 2005

Pull

Deads
135*10
225*8
275*2*3,2

Ghetto T-bars
190*2*7,6

BB Curl
90*2*8,6

Cable Upright Rows
85*6
70*6

Chins
BW*7

Notes
- Decided to do a "pull" workout today because I missed a couple workouts this week. Good workout, maybe a tad short though.
- Fixed my car today

....and my computer

- Almost done exams, 2 more left. One Mon and the other Wed
- Mexico in one week Sunday

- Started spiking my PWO shake again over the past couple days, only cuz I ran outta oats though..heh
- There was this kid at my gym tonight that looked like CowPimp..lol

Posted by: Cold Iron

Fri April 22, 2005

Push

Incline DB press
70*2*9

Standing BB miliary
115*2*7,5

Dips
BW+25*10 (tri)
BW+25*8 (chest)

Fly's
30*10 DS
25*8

Pressdowns
70*10
50*10 (3s Concentric)

Notes
- Posterior delts and Erectors were fried today when I woke up
- Another quickie, 10 sets total

Posted by: Cold Iron

It's been a while. Like almost 3 months in fact. Well......I'm Back. I finished school and then moved right after and subsequently have been without an Internet for awhile too, thus the absence from IM. In total, once I got back from Mexico -- I was outta the game for about 2 months. As expected, my build deteriorated and my strength, diminished substantially.

I've been back at it for about 4 weeks now. I started a light PH cycle just shortly after getting back into it. In retrospect, it was a stupid idea. I'll be lucky to get back to where I was pre-layoff, after the cycle.

Im on day 20 of my 1-AD cycle

Week 1-2 -- 300mg
Week 3-4 -- 400mg

I'm up about 15lbs so far and strength has shot up quite a bit. I'm pleased sp far with the results, but things could have been done better on my part.
Only side I have experienced is lethargy ...but I have it pretty bad. Though, that was pretty much expected since I am not stacking it with anything. Working 12hr day doesnt help either.

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