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Pylon's new journal


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Posted by: Pylon

OK, so after 6 months, I finally decided to start an online journal. So far, here's the progress I've made:

Starting weight - 323
Starting BF - 23.2%

Current weight - 290
Current BF - 16.8%

Things are going well, but I'd like to make sure I stay on track. This seems like a good way to do it. (And I'm probably skipping my cardio today. Have a cold, can't breathe...treadmill might be a bad idea. Maybe I'll feel better tonight.)

Did legs yesterday:

Hip Sled - 2 warmup x 15 (90lbs, 180lbs)
360 x 10
630 x 8
720 x 6
810 x 6
900 x 4

Followed with squats: 225lbs, 3 sets of 20 (almost died from that)

Finished with 3 sets of 50 leg extentions (started at 100lbs, ended at 45lbs)

Crawled into the shower, stumbled thru rest of day. Fell asleep before 9pm. 10 hours of sleep. Felt good.

And, of course, now stuffed up, can't breathe. If up to it, will crank out cardio tonite while playing NFL Blitz, hope to be ready for back and tri work tomorrow. Woo hoo!


Posted by: gwcaton

Pushing some good weights there

Making good progress too. How tall are you ?

Good luck with the journal


Posted by: Cold Iron

Youre a pretty big pylon


Posted by: Pylon

Sorry, guess I should have added that. I'm 6' - 6'1", depending on what shoes I'm wearing.

I lucky that I have a pretty strong structure to build off of. I'd like to get my BF down to under 12% and work on flexibility. I used to play a lot of roller hockey, but haven't for a while and probably wouldn't do very well at this point. (I play goal, so it takes a while for the reflexes to come back.)

My leg days are best, mostly because I can crank up the weights. Other days are good, but not as fun. (My bench is around 210 right now, deadlift around 275, I think.)


Posted by: Pylon

Quote:
Originally Posted by Cold Iron
Youre a pretty big pylon
Yah...but not quite as big as I was....


Posted by: Cold Iron

Quote:
Originally Posted by Pylon
Yah...but not quite as big as I was....

True, nice progress bud


Posted by: Pylon

Quote:
Originally Posted by Cold Iron
True, nice progress bud
Actually, I maxed out at close to 350, about 2 years ago. I'm happy with where I'm at (comparitively speaking), but still lots of work to do.


Posted by: Pylon

Couldn't breath, so I figured I was OK to skip. I'll pick it up this weekend. (Famous last words, huh?)


Posted by: Pylon

OK, so didn't get to the gym today either, and actually got talked into lunch with some others. Caved a little, had a calzone, but managed not to do too much damage. Guess I'll lose an off day this weekend to go lift...

I'm kinda at a sticking point right now. I feel like I can' get moved off of 285-290. I just bought new pants that are smaller than last time around, but I'm stuck on the weight thing. Just need some extra motivation, I guess. Shitty weather and a cold make it tough to get stoked up...

Hmm. Should've started this journal earlier...or later. A low spot is probably not the best place to start from, huh?


Posted by: crazy_enough

Quote:
Originally Posted by Pylon
OK, so didn't get to the gym today either, and actually got talked into lunch with some others. Caved a little, had a calzone, but managed not to do too much damage. Guess I'll lose an off day this weekend to go lift...

I'm kinda at a sticking point right now. I feel like I can' get moved off of 285-290. I just bought new pants that are smaller than last time around, but I'm stuck on the weight thing. Just need some extra motivation, I guess. Shitty weather and a cold make it tough to get stoked up...

Hmm. Should've started this journal earlier...or later. A low spot is probably not the best place to start from, huh?
NAAAAA!! You picked the best time...that way, the bad, or hard times will be fresh in your memory when U are tempted to skip more w/o's or eat more calzones!! Dont quit!


Posted by: Pylon

Quote:
Originally Posted by crazy_enough
NAAAAA!! You picked the best time...that way, the bad, or hard times will be fresh in your memory when U are tempted to skip more w/o's or eat more calzones!! Dont quit!
Hmm...sounds like the voice of experience.


Posted by: Pylon

As the day rolls on, my slide continues. I went into full tilt junk mode tonight. The funny part is, I've been harping about buying healthy food for some time now. So I headed to the kitched, craving anything other than chicken or egg whites. I guess my shopping theories have been working, because I couldn't find ANYTHING! The worst I could throw together was a quesadilla made from chicken and veggies with cheese, plus a couple of toaster waffles my kid doesn't like. (I couldn't bring myself to eat the ones he does like.)

I also know I don't have the patience for anything that would take more than 5 mintues to make. So, I ate a rice cake or two and mixed a bowl of sugar free pudding with low carb milk.

I'm not sure if all this makes me feel better or not. If I had the junk, I'd eat it, but I don't, so I can't. I guess it's pretty effective self preservation in advance.


Posted by: Archangel

It's not easy brother, but you have to stick with it!!! Where are you at in "the Lou"? I'm about 20 minutes outside of St. Louis.


Posted by: Cardinal

Quote:
Originally Posted by Pylon
... So I headed to the kitched, craving anything other than chicken or egg whites. I guess my shopping theories have been working, because I couldn't find ANYTHING! The worst I could throw together was a quesadilla made from chicken and veggies with cheese, plus a couple of toaster waffles my kid doesn't like. (I couldn't bring myself to eat the ones he does like.)

I also know I don't have the patience for anything that would take more than 5 mintues to make. So, I ate a rice cake or two and mixed a bowl of sugar free pudding with low carb milk.

I'm not sure if all this makes me feel better or not. If I had the junk, I'd eat it, but I don't, so I can't. I guess it's pretty effective self preservation in advance.
Can't tell you how many times I have been through the same scenario almost verbatim. It works really well to control my binging tendencies. I find myself eyeing my father's food but can usually restrain myself by remembering that it is his. Getting rid of junk completely is such a good call!


Posted by: Pylon

Quote:
Originally Posted by Archangel
It's not easy brother, but you have to stick with it!!! Where are you at in "the Lou"? I'm about 20 minutes outside of St. Louis.
Affton. And yes, I'm within walking distance of Fortell's. Never a good thing...


Posted by: Pylon

The good news is I came out of it OK the next morning. Man, what was that about?

Back on track with the food, just about over the cold, back in the gym on Monday. Chest and Arms. Good times, good times...


Posted by: Archangel

Quote:
Originally Posted by Pylon
Affton. And yes, I'm within walking distance of Fortell's. Never a good thing...



Posted by: Archangel

Quote:
Originally Posted by Pylon
Back on track with the food, just about over the cold, back in the gym on Monday. Chest and Arms. Good times, good times...



Posted by: Pylon

Got an early start. 45 min on the bike downstairs...now off to football. Feeling mucho better.


Posted by: sara

Good Luck Pylon


Posted by: Pylon

Chest/Biceps day, 4 sets of 8 on each

HammerStrength Preacher curls - 90lbs
Standing Alt BD Curl - 35, 40 x 2, 35lbs
Rev Cable Curl - 80, 100x2, 120

Smith incline press - 90, 130, 160x2
DB incline press - 50x2, 60x2
Pec Deck - 135, 150, 165x2

Good day. I usually do chest then bis, but swapped today. Didn't feel as gassed when done, but 15 minutes later could really feel it. Snuck in an extra 5 minutes of cardio at the end, just because I had a little time. Back on track with food as well.

As I was leaving, one of the other lifters (don't really know him but have seen him once or twice there) made a point to ask how much I had lost and how, and complemented me on my progress (but not in a gay way or anything...not that there's anything wrong with that.) Nice way to end the day...


Posted by: Pylon

Cardio day today...started on eliptical, bounced to bike halfway thru.

Had a group lunch at work...they have gotten used to me showing up after working out and bringing my own food. Kinda makes me laugh.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Chest/Biceps day, 4 sets of 8 on each

HammerStrength Preacher curls - 90lbs
Standing Alt BD Curl - 35, 40 x 2, 35lbs
Rev Cable Curl - 80, 100x2, 120

Smith incline press - 90, 130, 160x2
DB incline press - 50x2, 60x2
Pec Deck - 135, 150, 165x2

Good day. I usually do chest then bis, but swapped today. Didn't feel as gassed when done, but 15 minutes later could really feel it. Snuck in an extra 5 minutes of cardio at the end, just because I had a little time. Back on track with food as well.

As I was leaving, one of the other lifters (don't really know him but have seen him once or twice there) made a point to ask how much I had lost and how, and complemented me on my progress (but not in a gay way or anything...not that there's anything wrong with that.) Nice way to end the day...
Keep it up Brother.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Got an early start. 45 min on the bike downstairs...now off to football. Feeling mucho better.
You play foozball??? Foozball for the Devil!!! Love that line in "The Waterboy". So what team you play football for?


Posted by: Pylon

Quote:
Originally Posted by Archangel
You play foozball??? Foozball for the Devil!!! Love that line in "The Waterboy". So what team you play football for?
Um...no...just, uh, watching...football...


Posted by: Pylon

Ahh, leg day! I'm traveling for business the rest of the week, so this may be my last lift until Monday. (Can still sneak in my cardio, though. Not sure if I'm happy about that or not.)

Leg ext (4x20) 100lbs
SS with leg curl (4x20) 100

leg sled
540 x 20
630 x 15
720 x 10
810 x 8

DB sumo squat (3x15) 100, 120x2

leg ext (3x8) 150, 200x2
leg curl (3x8) 160, 200x2


Posted by: Pylon

Cardio day on the road, always a challenge. The hotel I'm in had two treads and a bike, but all in good shape. Plus, the room was empty and the temp was around 120 inside. (OK, maybe 80, but it felt pretty hot.) Cranked out time on both machines, and I'm going to sneak back down and do some laps in the pool. (They are checking the Ph right now, so I have a few minutes to kill.)

I tried something a little different on the tread: running. Now, you have to understand, I don't even run in from the car when it's raining. My worst memories of high school were gym class on running days. Hated it, still do. But I figured, what the heck, let's see how it feels now.

I still don't love it, but it is amazing the difference when you are carrying less weight. My legs are pretty strong, but having dropped 40lbs or so int he last 6 months makes it a whole new deal. My knees feel OK, and the work was way diff from fast walking on max incline. Still not a lot of endurance, but I can see working it into my routine to build up without Mr. Cherv screaming at me to finish the lap.

Who'da thunk it? OK, off to the pool!


Posted by: Pylon

OK, the pool was a bust. Too small for laps, plus an old women's exercise group had moved in. I didn't want to fight them for space (heck, I wouldn't want them power walking in my gym) so I opted for a hot tub soak and stretch instead. Still felt gooooooood...


Posted by: Archangel

Hey Brother, at least your still doin' somethin!!! By the way, puttin up some serious weight on legs


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hey Brother, at least your still doin' somethin!!! By the way, puttin up some serious weight on legs
That's why I love leg day, my man!


Posted by: Pylon

Got home last night, so got to get to the gym today for back/tri's-

deadlifts
90x10 - 2 sets (warm up)
225 x 8
265 x 6
285 x 4
315 x 2
DB Rows - 45lbs, 3x15
Wide pulldown, palms in - 4 sets of 10 - 100, 120x3
v-bar pushdowns, 3 sets of 15 - 150, 200x2
seated french DB press - 60x6, 50x8, 45x10
overhead rope extends - 100x9, 90x10 (3 sets)

I normally don't really feel gassed on back/tri day, but went really well today. I think the added weight on deads got me started right, and it just carried from there. Also got new gloves, which felt great. I used wraps for the first time a couple of weeks ago and intended to get some for today. I ended up with hooks instead, which I REALLY dig. I think I just felt stronger with them. Can't explain why...


Posted by: Pylon

One other thing...I normally avoid doing this, but I caught myself peeking at the weight stack of a couple of kids at least 10 years younger than me (I'm 31) doing the same lift (v-bar pushdowns.) They were doing about the same reps (15), maybe a little less.

Anyway, I try not to compare weights (since I have no idea what they have been doing before that lift or other items that will impact your strength.) Ok, its also because when I started lifting seriously (about 6 months ago) I felt like I was lifting lighter than everyone around me. Again, I know I shouldn't care, but...well, what can I say.

ANYWAY, I see these two guys while doing the v-bar. I was doing the full stack at that point (200lbs) and was feeling pretty strong at that. I glanced over and saw one of the two shaking trying to put down around 50, maybe 60lbs.

Now, I am not saying this to cut on them or anyone else using that weight, and I know I have lifts where I am not very strong yet. But I have to say it gave me a nice ego boost to see I was doing 4 times their lift and not having much trouble with it. It made me realize how far I've come in 6 months. (I remember being really excited about breaking 200 on my squat and 500 on my leg press. Now, my leg press doesn't really get going until I hit 500, and I squat in the mid 200s for 15 rep sets.)

Yup, feels pretty good to see progress in numbers. Now if only I cold get my bench and curl numbers to go up like that...


Posted by: Archangel

Quote:
Originally Posted by Pylon
Got home last night, so got to get to the gym today for back/tri's-

deadlifts
90x10 - 2 sets (warm up)
225 x 8
265 x 6
285 x 4
315 x 2
DB Rows - 45lbs, 3x15
Wide pulldown, palms in - 4 sets of 10 - 100, 120x3
v-bar pushdowns, 3 sets of 15 - 150, 200x2
seated french DB press - 60x6, 50x8, 45x10
overhead rope extends - 100x9, 90x10 (3 sets)

I normally don't really feel gassed on back/tri day, but went really well today. I think the added weight on deads got me started right, and it just carried from there. Also got new gloves, which felt great. I used wraps for the first time a couple of weeks ago and intended to get some for today. I ended up with hooks instead, which I REALLY dig. I think I just felt stronger with them. Can't explain why...
Good W/O!!! I use the hooks too. The only thing is they pinch my fingers sometimes. Always in the middle of a BIG lift, ya know!!!


Posted by: Archangel

Quote:
Originally Posted by Pylon
One other thing...I normally avoid doing this, but I caught myself peeking at the weight stack of a couple of kids at least 10 years younger than me (I'm 31) doing the same lift (v-bar pushdowns.) They were doing about the same reps (15), maybe a little less.

Anyway, I try not to compare weights (since I have no idea what they have been doing before that lift or other items that will impact your strength.) Ok, its also because when I started lifting seriously (about 6 months ago) I felt like I was lifting lighter than everyone around me. Again, I know I shouldn't care, but...well, what can I say.

ANYWAY, I see these two guys while doing the v-bar. I was doing the full stack at that point (200lbs) and was feeling pretty strong at that. I glanced over and saw one of the two shaking trying to put down around 50, maybe 60lbs.

Now, I am not saying this to cut on them or anyone else using that weight, and I know I have lifts where I am not very strong yet. But I have to say it gave me a nice ego boost to see I was doing 4 times their lift and not having much trouble with it. It made me realize how far I've come in 6 months. (I remember being really excited about breaking 200 on my squat and 500 on my leg press. Now, my leg press doesn't really get going until I hit 500, and I squat in the mid 200s for 15 rep sets.)

Yup, feels pretty good to see progress in numbers. Now if only I cold get my bench and curl numbers to go up like that...
I hear ya!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Good W/O!!! I use the hooks too. The only thing is they pinch my fingers sometimes. Always in the middle of a BIG lift, ya know!!!
I love 'em. I liked the wraps too, but...I don't know...the hooks make me feel stronger.


Posted by: Pylon

No work outs this weekend...having a birthday party for my kid tomorrow, so spending time getting ready for it. And no, I will not be partaking in the ice cream and big cookie. I'll firing up the grill for the party, and plan on at least 8 lbs of chiken breasts. I fully expect plenty of leftovers, I can go without cooking for a day or two.


Posted by: Archangel

Quote:
Originally Posted by Pylon
No work outs this weekend...having a birthday party for my kid tomorrow, so spending time getting ready for it. And no, I will not be partaking in the ice cream and big cookie. I'll firing up the grill for the party, and plan on at least 8 lbs of chiken breasts. I fully expect plenty of leftovers, I can go without cooking for a day or two.
Did I help you on the HIT entry? I was hoping I was clear, but sometimes I can't think and explain to well!!!

Feel free to send some of them there chicken breasts over here!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Did I help you on the HIT entry?
Sort of. It sounds pretty intense, but also very time efficient, which is good, since I lift on my lunch hour.

Most of my work has been 3 or 4 sets, bouncing around in reps to keep things changing. I think I'm ready to get into an actual program, and if this one works as well as it seems to, I'll be stoked about it.

I am going to troll around and see if I can find some sample workout lists. If you have any feel free to share...


Posted by: Archangel

Alternate Uppers and Lowers!!!

Exercises- (1 set to failure,approx. 8-12reps on all upper body, 12-20 on lower body)
UPPER (8-12reps. if more than 12, weight is too light, less than 8, weight is too heavy)
Chest-Incline Bench,Flat DB press,Decline Flyes (3 sets total, all to failure)
Back-Deadlifts,Chins,Bent-over Rows (3 sets total, all to failure)
Delts-Military Presses,Side Laterals,Rear Laterals (3 sets total, all to failure)
Traps-BB Shrugs (1 set total, to failure)
Biceps-BB curls,Seated Incline curls,Hammer curls (3 sets total, all to failure)
Triceps-CG Bench,Skulls,Pushdowns (3 set total, all to failure)

LOWER (12-20 reps. More than 20, too light, less than 12, too heavy)
Squats (1 set to failure)
Leg Press (1 set to failure)
Extensions (1 set to failure)
SLD's (1 set to failure)
Leg curls (1 set to failure)
Calve raises (1 set to failure)

Throw your abs in on either day. I just put exercises I've done, just to give you an idea!!! I always changed the exercises up every 4 weks. So it was 6 workouts each (uppers/Lowers) Alternate uppers and lowers like this:

M-U
W-L
F-U
M-L
W-U
F-L
etc.
No rest, just enough to get to the next exercise, except on squats, wait till you almost get your wind back!!! (Try to get uppers done in about 30 minutes, lowers in about 20)
Hope this helps!!! Let me know
Angel


Posted by: Archangel

Quote:
Originally Posted by Pylon
It sounds pretty intense



Posted by: Pylon

Looks great. Thanks for the tips, arch. I'll probably start in on Monday.

How often were you doing cardio with this? It's time efficient enough that I can throw it in whenever, but it looks like my normal T and Th cardio schedule would work also...


Posted by: Archangel

Quote:
Originally Posted by Pylon
Looks great. Thanks for the tips, arch. I'll probably start in on Monday.

How often were you doing cardio with this? It's time efficient enough that I can throw it in whenever, but it looks like my normal T and Th cardio schedule would work also...
I did cardio on tues, thurs. and saturdays!!! No problem, glad I could help. Keep your journal and I'll help out when I can!!!


Posted by: Pylon

OK, starting a HIT cycle today. I'm pretty stoked about it.

I thought I would try to do better about logging meals and supplements as well.

So, to start, 7am - shake - 3 scoops ON whey, 2 cups low carb FF milk


Posted by: Pylon

9:30am - 1 c cooked oats w/ scoop protein, 1.5 T peanut butter
supps - 2 x calcimate plus 800
3 x liver supp
multvitamin
flax oil cap - 1000mg
vit E - 1000 I.U.
Twinlab Ripped Fuel Extreme x 2


Posted by: greekblondechic

Hi Pylon!!!! Just saying hello, you look like you're doing great!


Posted by: Pylon

Quote:
Originally Posted by greekblondechic
Hi Pylon!!!! Just saying hello, you look like you're doing great!
It only looks that way because I haven't posted pics.


Posted by: Pylon

11am - Amino Acids 1800 x 3
Off to the gym. Running on Arch's list above for first HIT session. Woohoo!


Posted by: Pylon

First HIT workload-
Incline HS - 70lbsx15(warmup) 160 x 6
flat DB press - 40 x 14
decline HS - 160 x 4
rack pulls - 225 x 12
chins - 9 (w/ 100lb assist)
smith bent over row - 90 x 16
db mil press - 30 x 15
side lat raise - 30 x 8
front lat raise - 20 x 10
BB shrug - 275 x 10
seated incline db curl - 30 x 8
hammer curl - 30 x 7
cg smith press - 90 x 15
db french press - 60 x 8
pushdowns - 105 x 9

Felt good, but I think Friday will be better, since I can tweak the weight a little. I need to go up in wieght on rack pulls, rows, mil press (a lot) and back off of shrugs, incline curl and hammer curls. (I got them moved, but will low ROM.)

I also need to do better on slowing down my lifts and squeezing at the top, but I figure that will also come with practice.

Having lunch now: lg chicken breast (grilled) with 1 c brown rice and 1 c spinach (frozen.) Also putting down 10 g creatine (loading phase) and 5 g l-glutamine.


Posted by: Pylon

3:30pm - 10g creating, 5 g l-glut
Repeat previous meal as well

Did I mention I had new music ready for the new workout? Great stuff loaded up...and my batteries died as soon as I got there. Oh, I carry extras...but had not used them since getting my new player...which uses AAA, not AA, which is what I had.


Posted by: Pylon

5:30 - shake (3 scoops protein, 2.5 c FF low carb milk)
also 2 x calcimate plus 800, 3 x liver supp


Posted by: Archangel

Quote:
Originally Posted by Pylon
First HIT workload-
Incline HS - 70lbsx15(warmup) 160 x 6
flat DB press - 40 x 14
decline HS - 160 x 4
rack pulls - 225 x 12
chins - 9 (w/ 100lb assist)
smith bent over row - 90 x 16
db mil press - 30 x 15
side lat raise - 30 x 8
front lat raise - 20 x 10
BB shrug - 275 x 10
seated incline db curl - 30 x 8
hammer curl - 30 x 7
cg smith press - 90 x 15
db french press - 60 x 8
pushdowns - 105 x 9

Felt good, but I think Friday will be better, since I can tweak the weight a little. I need to go up in wieght on rack pulls, rows, mil press (a lot) and back off of shrugs, incline curl and hammer curls. (I got them moved, but will low ROM.)

I also need to do better on slowing down my lifts and squeezing at the top, but I figure that will also come with practice.

Having lunch now: lg chicken breast (grilled) with 1 c brown rice and 1 c spinach (frozen.) Also putting down 10 g creatine (loading phase) and 5 g l-glutamine.
Lookin good!!! How did it feel? You'll get better with time Yes sir, you need to squeeze the muscle, really make it work!!! Your only doin one set, make it "COUNT" Damn Brother, shruggin some serious weight there!!!
Keep goin. Legs are Wed. right? How long did it take you? Thats another way to "UP" the intensity. Getting the same amount of work done but in lesser time!!! Lookin' Good


Posted by: Pylon

Quote:
Originally Posted by Archangel
Lookin good!!! How did it feel? You'll get better with time Yes sir, you need to squeeze the muscle, really make it work!!! Your only doin one set, make it "COUNT" Damn Brother, shruggin some serious weight there!!!
Keep goin. Legs are Wed. right? How long did it take you? Thats another way to "UP" the intensity. Getting the same amount of work done but in lesser time!!! Lookin' Good
I got thru in about 30 minutes. Yeah, the shrugs were a little too heavy, I think. I was able to get movement, but not enough. I'm guessing form is very important on this program too, right?

I think I can drop the shrugs down to 225 for next time and have a much better feel. I left the bar at the same place it was for the rack pulls. When I got it up, I realized I should have used THAT weight for pulls and use my pull weight for shrugs. Live and learn, right?


Posted by: Archangel

Quote:
Originally Posted by Pylon
I got thru in about 30 minutes. Yeah, the shrugs were a little too heavy, I think. I was able to get movement, but not enough. I'm guessing form is very important on this program too, right?

I think I can drop the shrugs down to 225 for next time and have a much better feel. I left the bar at the same place it was for the rack pulls. When I got it up, I realized I should have used THAT weight for pulls and use my pull weight for shrugs. Live and learn, right?
30 Minutes, thats great!!! Form is more important than weight WAY more important!!! Just like you said Brother, ya live and ya learn!!!
Heres a trick I used to do. When you reach failure, and you know you will not get another rep up in good form. HOLD that last rep as long as you can. Squeeze the muscle until you can't hold it anymore. And let it down slow!!!


Posted by: Pylon

Almost forgot to post dinner: 1 can tuna w/ pepper & 1 T FF mayo, 1 lg sweet potatio sliced up and roasted. I put down 1 gallon of water at work, so close to 1.5 for the day.


Posted by: Pylon

Tuesday - 1 whole egg, 4 whites (boiled), 1 c. oats w/ 1 T PB
@10 - shake (2 scoops protein on ice w/ flax oil)


Posted by: Pylon

Lunch - 1 c green beans, 1 c brown rice, 1 grilled chicken breast (sounds familiar, no?)

I'm at home with a sick kid today, so my cardio will have to wait until tonight. (But it WILL get done!)


Posted by: Pylon

3pm - 1 c brown rice, 1 c green beans, 1 salmon foil pouch


Posted by: Pylon

5pm - chik breast, 1 can instone choc pudding (had to try it, pretty good!)
supps - 10g creatine, vit E, calciumx2, multi


Posted by: Archangel

Lookin GOOD Brother!!! Keep it up!!! Good Luck on legs tomorrow


Posted by: Pylon

Thanks arch. Lookin' forward to it!

Got in my cardio on the bike. Grilled chik & veg for dinner, 10g creatine, calciumx2.


Posted by: Pylon

Wednesday - Lower body HIT work
Squats - 135x15, 2 sets (warm-up), 275, 9 reps (could have done more I think, but am still adjusting to the style)
SLD - 135, 20 reps (felt these a lot in my lower back on the last few. New lift for me, so may be a form issue...needs more weight as well)
Leg Press - 540 x 12 + 10 sec hold (yowzer!)
Extends - 150 x 7 + 5 sec hold
Curls - 150 x 12 + 5 sec hold
Calf Raise - 100 x 14
Machine crunch - 100 x 12

Overall, good workout. I found it to be easier to work with the style than Monday. Kept reps slow, good form, squeezing at the top.

Food so far - shake (3 scoops in 2 cups), 1 c oats w/ 1 scoop protein, lunch of 1 chik breast, 1 c brown rice, 1 c mixed veg (broc, caul, carrot) + supps


Posted by: Archangel

Quote:
Originally Posted by Pylon
Wednesday - Lower body HIT work
Squats - 135x15, 2 sets (warm-up), 275, 9 reps (could have done more I think, but am still adjusting to the style)
SLD - 135, 20 reps (felt these a lot in my lower back on the last few. New lift for me, so may be a form issue...needs more weight as well)
Leg Press - 540 x 12 + 10 sec hold (yowzer!)
Extends - 150 x 7 + 5 sec hold
Curls - 150 x 12 + 5 sec hold
Calf Raise - 100 x 14
Machine crunch - 100 x 12

Overall, good workout. I found it to be easier to work with the style than Monday. Kept reps slow, good form, squeezing at the top.

Food so far - shake (3 scoops in 2 cups), 1 c oats w/ 1 scoop protein, lunch of 1 chik breast, 1 c brown rice, 1 c mixed veg (broc, caul, carrot) + supps
Adjusting well I see!!! SLD's, those can be tricky. Are you REALLY concentrating on squeezing your glutes and hams to move the weight? Thats a good way to take the strain off of your back!!! Glad to hear your taking a liking to it!!! Keep goin' Brother!!!
Lookin' Damn GOOD!!!


Posted by: Cold Iron

What part of the lift are you doing a 10s hold?


Posted by: Pylon

Quote:
Originally Posted by Cold Iron
What part of the lift are you doing a 10s hold?
Just short of lockout, so I have max tension and contraction, allowing for good squeeze.


Posted by: Pylon

Choked down 2 chik breast, a sweet potato, 1 c. steamed broc and a couple of grilled mushroom caps for dinner. I am trying to come in around 2500 cals each day (cutting, at about 285 right now), and had a bit to make up at dinner. So stuffed...


Posted by: Kimber

Pylon--you've been doing great the last couple weeks! Your leg press is amazing!

Ever had a "slinger" at the Courtesy Diner? I think its off of MacAusland? One of those things you could never eat sober! But when you're drunk its oh so yummy


Posted by: Pylon

Cardio day.

Trying the maxOT style...

Did 4 warm up minutes at level 3, 16 at level 8. Get 9.6 miles, 333 cal.

Food...shake, oats, protein...lunch is chicken, veg and rice...starting to get deja vu...

Headed on the road for the next two days. This should be a challenge. I'm packing everything I can to go with, and I got hooked up with a number of a gym in Buckhead, GA run by a friend of a trainer at my gym. I should have time to lift tomorrow, so I'm packing accordingly.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Cardio day.

Trying the maxOT style...

Did 4 warm up minutes at level 3, 16 at level 8. Get 9.6 miles, 333 cal.

Food...shake, oats, protein...lunch is chicken, veg and rice...starting to get deja vu...

Headed on the road for the next two days. This should be a challenge. I'm packing everything I can to go with, and I got hooked up with a number of a gym in Buckhead, GA run by a friend of a trainer at my gym. I should have time to lift tomorrow, so I'm packing accordingly.
Go For it!!! MaxOT is a isn't it? Feels good though once your done!!!


Posted by: Pylon

Quote:
Originally Posted by Kimber
Pylon--you've been doing great the last couple weeks! Your leg press is amazing!

Ever had a "slinger" at the Courtesy Diner? I think its off of MacAusland? One of those things you could never eat sober! But when you're drunk its oh so yummy
Thanks Kimber. I managed to get 900lbs up a couple of times, but with less that full stretch down. I had to scale it back for HIT, but it feels good to have to go searching for plates when I do them.

Yes, I have had a slinger, though only once or twice. They stay with you for quite some time. (In case someone out there is interested, it is a hamburger with cheese, no bun...plus an egg...and I think hash browns...covered in chili. Yikes.)

How are you so familiar with them? Are you from the Loo?


Posted by: Pylon

Quote:
Originally Posted by Archangel
Go For it!!! MaxOT is a isn't it? Feels good though once your done!!!
Oh yeah! I was still mopping myself down after my shower and an hour of downtime. It definitley kicks things up a bit.

So, sitting in the airport in Memphis, desperate for food. I packed a chicken/rice/veg bowl that I ate around 3. Come 5:30 I was starving. I think my metabolism is without question cranked up. I ended up stopping at a fast food place called Backyard Burger. (Here comes the dorky part.) I got the grilled chicken salad, no dressing, a grilled chicken sandwich, plain, and lots of mustard. (I started putting it on broccoli a while back, now it is the only thing I put on salads I love it!) Anyway, they of course did not have nutri values for anything, so (dork alert) I stopped and logged on to their website before I started eating and checked out what I bought. (It's OK, so it's gone now.) I still have @200 cals to eat later tonight. Will probably find a GNC or mega-mart to buy a shake or two to get me through.

Did I mention getting stopped by airport security because of my carry-on bag. What a great time. Try explaining to some sedentary, small minded, mean spirited chowderhead what lifting hooks are, and why you wont kill anyone with them. Good times.


Posted by: Kimber

Yea, I saw the 900...very impressive!

I lived in STL for 4 years...moved away about a year ago. Loved it there! Somehow always ended up with slingers after a night on the town....ahh the good ol' days.


Posted by: Pylon

Quote:
Originally Posted by Kimber
Yea, I saw the 900...very impressive!

I lived in STL for 4 years...moved away about a year ago. Loved it there! Somehow always ended up with slingers after a night on the town....ahh the good ol' days.
Move? Why would anyone want to move? I mean, unless you have alergies...or don't care for the crime rate...or poor schools...um...so where did you go?


Posted by: Archangel

OMG Slingers!!! Havn't had one of those in years, but Oh do I remember them

Pylon, I can just see you explaining lifting hooks


Posted by: Kimber

Finished school and people started talking about "getting a real job" so I moved up in the world....well, north anyway...I live in South Dakota....for now. I loved STL...always great music somewhere, great bars, stuff to do.... did I mention I live in S. Dakota?

Slingers---breakfast of champions!


Posted by: Pylon

Quote:
Originally Posted by Kimber
Slingers---breakfast of champions!
Yah, maybe...but that is one competition I want NOTHING to do with!


Posted by: Pylon

There are no words to express how pissed off I am right now.

I could live with not arriving in Atlanta until 1AM. I can get over the creepy desk guy who said he knew me (he did not) and made sure I knew he was only working two jobs by choice. I can even forget about being put in a smoking room, causing me to wake up twice being sure Death Himself was knocking on the door, wanting in, insisting the room was his, but he had forgotten his key. But then came the final straw.

I was getting dressed this morning and opened my bag to get clothes and stuff out.

THE ASSCLOWN SECURITY GUARD AT THE AIRPORT ONLY REPACKED ONE OF MY HOOKS!!! AARRRGGHHH!!!


Posted by: Pylon

OK, I got some of my anger out at the gym. Found a spot near my hotel, got my work done quick and hustled over for upper hit day. (Of course, I didn't have my hooks, which didn't help. Also, they didn't sell pro shop items except raquetball, and they just tossed the lost and found box yesterday, which had 3 or 4 sets of wraps in it. Arrgh! )

Anyway...

Incline HS - 140, 7 reps + 10 sec hold
Flat DB - 40, 8 + 10
Decline HS - 140, 7
Rack Pull - 275, 8 (could have done more with wraps...)
Smith row - 110, 13 (again, no wraps)
DB mil press - 45, 15
Side lat raise - 20, 8
Front raise - 20, 8
Shrugs - 225, 8 + 10 (yup...needed my hooks here too)
BB curl - 70, 15 + 10
incline DB curl - 25, 7 + 10
hammer curl - 20, 8 + 5
CG smith press - 110, 8 + 10
DB french press - 60, 8
pushdown - 110, 14 + 10

Felt great! I was completely gassed by the end, but took in 5 minutes in the sauna and 3 in the whirlpool, which felt even better. I love HIT. It brings my whole workout up a notch, no question. Sighting in my weights has helped too. Now I look forward to watching the numbers go up.

I'm thinking when I can get to 12 reps is when to add wieght, right?

Oh yeah, food has been a challenge, but I've been OK. Between some pre-packed EAS shakes, hard boiled eggs (the Waffle House gang was NOT amused by this request) and some decent wraps (one chicken, one shrimp, both with rice, some beans, and greenery...one post workout, one 3 hours later) I managed to stay OK. The only problem is my carbs and protein are both at about 42% of calories. When I get to memphis (layover) I'm going to pick up 3 grilled chik sandwhiches and ditch the buns. That should just about cover me for the day.

Did I mention I am really digging HIT?


Posted by: Archangel

Quote:
Originally Posted by Pylon
OK, I got some of my anger out at the gym. Found a spot near my hotel, got my work done quick and hustled over for upper hit day. (Of course, I didn't have my hooks, which didn't help. Also, they didn't sell pro shop items except raquetball, and they just tossed the lost and found box yesterday, which had 3 or 4 sets of wraps in it. Arrgh! )

Anyway...

Incline HS - 140, 7 reps + 10 sec hold
Flat DB - 40, 8 + 10
Decline HS - 140, 7
Rack Pull - 275, 8 (could have done more with wraps...)
Smith row - 110, 13 (again, no wraps)
DB mil press - 45, 15
Side lat raise - 20, 8
Front raise - 20, 8
Shrugs - 225, 8 + 10 (yup...needed my hooks here too)
BB curl - 70, 15 + 10
incline DB curl - 25, 7 + 10
hammer curl - 20, 8 + 5
CG smith press - 110, 8 + 10
DB french press - 60, 8
pushdown - 110, 14 + 10

Felt great! I was completely gassed by the end, but took in 5 minutes in the sauna and 3 in the whirlpool, which felt even better. I love HIT. It brings my whole workout up a notch, no question. Sighting in my weights has helped too. Now I look forward to watching the numbers go up.

I'm thinking when I can get to 12 reps is when to add wieght, right?

Oh yeah, food has been a challenge, but I've been OK. Between some pre-packed EAS shakes, hard boiled eggs (the Waffle House gang was NOT amused by this request) and some decent wraps (one chicken, one shrimp, both with rice, some beans, and greenery...one post workout, one 3 hours later) I managed to stay OK. The only problem is my carbs and protein are both at about 42% of calories. When I get to memphis (layover) I'm going to pick up 3 grilled chik sandwhiches and ditch the buns. That should just about cover me for the day.

Did I mention I am really digging HIT?
Pylon my Brother, Lookin outstanding!!! Sucks about your hooks But hey, ya went on and dominated anyway Thats when I added weight, when I got to 12 reps I'm glad you love HIT, It can be very beneficial if done right!!! And from the looks of it, your doin it right
Keep on keepin on!!!


Posted by: Pylon

Not much happening today. Had a birthday party (1 week laste) for my kid, so no w/o. I want to get in a cardio session (OK, "want" is a strong word) either tonite or in the morning before the game. Good news...lots more grilled chicken left. Hooray!


Posted by: Pylon

Day's end...not great, but not a total loss either.

Had the boy's birthday party today. I loosened up a bit, eating my chicken on a BUN with CHEESE! Also regular veggies, some baked beans (I made them, and can attest they are not the best thing in the world for you...just the best thing in the world.) I did eat cookie and ice cream (we went big cookie instead of cake), but stuck to a piece w/o icing.

Then the worst part...I jokingly told my wife to order pizza for dinner. (We have lots of grilled food left.) She decided it was a good idea. (She is no help to me at all.) I managed to get a small pizza (instead of large, so no leftovers) and got grilled chicken and mushrooms on my half. Not too bad.

Got in my cardio tonight as well, since I doubt I do it tomorrow before the game. I like the MaxOT style. It gets me wiped out in half the time I used to take. (I'm down to one game of NFL Blitz with a little time left over instead of 3.) Finished the day off with a little protien pudding before bed.

I am going to try to get some pics together tomorrow to post. One good thing about having everyone over are all the complements I got on how good I look. (My wife's sisters all cornered my in the kitchen to find out "what kind of diet" I was on. I told them "Lots of iron. Lots and lots of iron.")


Posted by: Archangel

Quote:
Originally Posted by Pylon
Good news...lots more grilled chicken left. Hooray!
Chicken, did I hear chicken?


Posted by: Archangel

I really like the MaxOT cardio also Brother Can't wait to see some pics Man you keep it up your gonna make me wanna go back to HIT


Posted by: Pylon

Managed to get thru the SB without crashing my diet. I ate at home and only ran out for the 1st half. My kid has been sick with the flu, so I didn't want to be out very long. Overall, a pretty good weekend considering a big football game AND a birthday party. Loooking forward to HITting legs tomorrow...


Posted by: Pylon

Monday, lower HIT-

Squats - 2 warm up sets, 275 x 12
SLD - 185 x 20
Leg Press - 540 x 20 + 3 sec hold
Extends - 140 x 9
Curls - 160 x 19
Calf raise - 130 x 15
crunch machine - 100 x 20


Posted by: Pylon

OK, I finally got around to adding a couple of pics. The first is from a couple of years ago, a little pic I like to think of as "Maximum Me." The other is from this afternoon. I have to admit, it's nice to see them side by side. Still a ways to go, but it's a good start.


Posted by: Archangel

Brother, Killer w/o!!! Awesome pic man. Your WELL on your way Hows your son???


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hows your son???
Not good, but could be worse. He's keeping liquids down now, but hasn't eaten much over the last 2 days. He's not running much of a fever, so we think it's on it's way out. He's been pretty lethargic, but I'm hoping by the morning he'll be up and running again.


Posted by: Archangel

GOD I know that feeling Hope he feels better soon


Posted by: Pylon

Quote:
Originally Posted by Archangel
GOD I know that feeling Hope he feels better soon
Thanks, arch. He's doing better this morning, so I think it's on the way out.


Posted by: Pylon

If there is anything I like less than cardio day, it is cardio day after leg day.

But it's done. That's what counts, right?


Posted by: fantasma62

Bud, thanks again for your words, I'll be by later when I feel a little better......


Posted by: Archangel

Quote:
Originally Posted by Pylon
If there is anything I like less than cardio day, it is cardio day after leg day.

But it's done. That's what counts, right?



Posted by: fantasma62

Yo Pylon....


Man I just saw your gallery. Congratulations!!!!

You are doing a tremendous job. It's all about being healthy in my book and it seems the same way in yours too.....
So you are entering your second week right? Good....
I am really working on Dr. Darden's routines and so far so good....
If you need anything from me let me know


Posted by: Pylon

Quote:
Originally Posted by fantasma62
Yo Pylon....


Man I just saw your gallery. Congratulations!!!!

You are doing a tremendous job. It's all about being healthy in my book and it seems the same way in yours too.....
So you are entering your second week right? Good....
I am really working on Dr. Darden's routines and so far so good....
If you need anything from me let me know
Thanks for the props. It's just nice to know there is someone starting on the same program I'm on so we can compare notes from time to time.

I'm trying to keep everything clean, and coming in around 2500 cals/day, give or take 100. Tonight was one of those nights where I found myself sitting at 2100 after dinner and had to hunt down food to eat. Could be worse, I guess.


Posted by: Archangel

Good luck today Brother, HIT it hard!!!


Posted by: Kimber

Checked out your pics...you're lookin' good! Well done you!


Posted by: Sapphire

I also checked out your pics! GREAT JOB!!!!!!!!!


Posted by: Archangel

Hey Brother, where's the w/o? On a more important note, hows your son?


Posted by: Pylon

Sorry, no w/o yesterday or today. I am fighting off the flu, since the boy was so kind as to share it with me. I am hoping to be back at it tomorrow.


Posted by: Archangel

Hey Brother, at least he shares Hope you feel better soon!!!


Posted by: Pylon

Thanks Arch. Me too.

Thanks to all for the kind words on the pics as well. I'm not yet to the point I want to be, but I'm getting there. Heck, being sick has helped too! (I've dropped a couple of pounds, mostly because all I've eaten in the last 2 days are a bowl of soup, 2 bagels and 2 bowls of cereal. I think it's the first time I've eaten cold cereal in 4-6 months. But it stayed down, and that's what counts.)


Posted by: Archangel

Brother, I am VERY sorry for not tellin you about not workin out when your getting sick. I feel bad At least your keepin stuff down now. Don't worry about the weights either, you will be suprised how fast things drop into place again


Posted by: Pylon

Quote:
Originally Posted by Archangel
Brother, I am VERY sorry for not tellin you about not workin out when your getting sick. I feel bad At least your keepin stuff down now. Don't worry about the weights either, you will be suprised how fast things drop into place again
Don't sweat it. I haven't touched a wieght since I started feeling bad. Geez, if I don't know not to work too hard when getting sick by now, I'll never learn.


Posted by: Pylon

Well, no w/o to speak of. Trying to let my body recover from the flu. Both me and the boy are feeling much better, about 85% I'd guess. Since I wasn't at the gym I went out to lunch with my department, which was a nice change. I think they appreciate it more now, since I don't do it more than once a month.

Can't wait to get back at it Monday. I am headed out of town Thursday morning, and have already talked to the hotel about their "fitness center" (which will work for cardio on Thursday) and lined up a nearby gym for lifting Friday. I'll have to be there by 6 so I can be done before my 8am meeting, but I'm READY!!!


Posted by: Archangel

Quote:
Originally Posted by Pylon
Well, no w/o to speak of. Trying to let my body recover from the flu. Both me and the boy are feeling much better, about 85% I'd guess. Since I wasn't at the gym I went out to lunch with my department, which was a nice change. I think they appreciate it more now, since I don't do it more than once a month.

Can't wait to get back at it Monday. I am headed out of town Thursday morning, and have already talked to the hotel about their "fitness center" (which will work for cardio on Thursday) and lined up a nearby gym for lifting Friday. I'll have to be there by 6 so I can be done before my 8am meeting, but I'm READY!!!



Posted by: fantasma62

Quote:
Originally Posted by Archangel
We'll be looking forward to your workout Bro.......


Posted by: Pylon

Quote:
Originally Posted by fantasma62
We'll be looking forward to your workout Bro.......
Not as much as I am. I'm dying to head to the gym today, but still not at 100% and don't want to chance a relapse. I might sneak in some light cardio tonight or tomorrow morning just to get going a little.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Not as much as I am. I'm dying to head to the gym today, but still not at 100% and don't want to chance a relapse. I might sneak in some light cardio tonight or tomorrow morning just to get going a little.
Okay, now I'm telling you Do not, I repeat Do NOT work out if you are not 100 %. it will put you in a relapse. Trust me on this one Brother






Posted by: Pylon

Quote:
Originally Posted by Archangel
Okay, now I'm telling you Do not, I repeat Do NOT work out if you are not 100 %. it will put you in a relapse. Trust me on this one Brother



Psshh...yeah, right...as if....


Posted by: Archangel

Quote:
Originally Posted by Pylon
Psshh...yeah, right...as if....



Posted by: Sapphire




Posted by: Pylon

Quote:
Originally Posted by Sapphire
right back!


Posted by: Archangel

Good Luck tomorrow HITin it Brother!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Good Luck tomorrow HITin it Brother!!!
I can't wait. I'm allowing a little splurge at dinner, since we are doing the Valentine thing, but tomorrow will be full tilt!

I'm making a mexicanish dish I like to call chicken enchiritos. (The name means little, since all mexican food is basically the same four ingredients, right?) It grilled chicken diced and simmers in red enchilada sauce, then folded into a tortilla with FF beans and 2% cheese, grilled on both sides, then covered in more ench. sauce and thrown in the oven for about 30 min. Hit it with cheese again when it comes out. Easy and very good. (I'm working on the nutri. content to post in the recipie section, but this is a sneak preview.)


Posted by: JerseyDevil

Hey Pylon. You intrigued me after reading your insight on Broadway plays in Arch's journal, so I just read your whole frigging journal... and saw your progress pics . NICE JOB. You have made fantastic progress man!


Posted by: Pylon

Quote:
Originally Posted by JerseyDevil
Hey Pylon. You intrigued me after reading your insight on Broadway plays in Arch's journal, so I just read your whole frigging journal... and saw your progress pics . NICE JOB. You have made fantastic progress man!
Thanks, JD. Appreciate the words.


Posted by: Sapphire

Quote:
Originally Posted by Pylon
I can't wait. I'm allowing a little splurge at dinner, since we are doing the Valentine thing, but tomorrow will be full tilt!

I'm making a mexicanish dish I like to call chicken enchiritos. (The name means little, since all mexican food is basically the same four ingredients, right?) It grilled chicken diced and simmers in red enchilada sauce, then folded into a tortilla with FF beans and 2% cheese, grilled on both sides, then covered in more ench. sauce and thrown in the oven for about 30 min. Hit it with cheese again when it comes out. Easy and very good. (I'm working on the nutri. content to post in the recipie section, but this is a sneak preview.)
OH MAN That sounds good!!!!!!!!!!!!!!! Happy valentine's day!


Posted by: Pylon

Ok, after way too much time, got back into the swing today...

Incline HS - 140 x9 +10
Flat DB - 40 x 12
Decline HS - 140 x 5 + 5
Rack Pull - 275 x 12
BB row (both smith machines taken)- 110 x 12
DB mil press - 50 x 12
Side lat raise - 20 x 8
Front raise - 20 x 8
Shrugs - 225 x 12
BB curl - 80 x 8
incline DB curl - 20 x 12
hammer curl - 20 x 12
CG smith press - 120 x 8 + 10
DB french press - 60 x 6
pushdown - 130 x 12 + 8

I went up on several lifts, and was abl to put up 12 on a couple of them I guess my body appreciated the time off. I felt great, getting in and even better getting done. Woohoo! Can't wait for the next lifting day!

I am going to start doing BF% every month instead of every 2. I'll get pinched on Wednesday morning.


Posted by: Archangel

Hey Brother, Welcome back to the IRON GAME!!! W/O looks Great!!! You didn't miss a beat, picked right back up


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hey Brother, Welcome back to the IRON GAME!!! W/O looks Great!!! You didn't miss a beat, picked right back up
Yup, picked it up and pressed it a few times to boot!

I'm going to have to switch my mil press to a smith mil press, I think. I had a little trouble getting the dbs up today, but need to add weight to the lift.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Yup, picked it up and pressed it a few times to boot!

I'm going to have to switch my mil press to a smith mil press, I think. I had a little trouble getting the dbs up today, but need to add weight to the lift.
Your'e just takin HIT and runnin with it!!! Awesome Brother, just awesome!!!


Posted by: Pylon

Cardio day, didn't realy want to go, but went. Ran out of gas a bit since I missed my mid-mornin meal. (Doing interviews at work.) Got through it, having lunch. Weigh in tomorrow AM.


Posted by: Archangel




Posted by: Pylon

Did a weigh in this morning. Last time (1/19) I came in at 290 (which I thought was high) and 16.8% BF. As of this morning, rang in at 278 (after having the scale calibrated, so I feel pretty good about that number) and 16.2%BF. I was hoping to see 16.5%, so this is a great result for me.

Next up, leg day.


Posted by: Pylon

Leg Day...Yummy!

After a good weigh in, I was pretty fired up, and had a great w/o...

Squats - 275 x 17
SLD - 225 x 13 (up 40lbs)
Leg Press - 630 x 13 (up 90lbs)
Extends - 140 x 12
Curls - 170 x 12 (up 10lbs)
Calf raises - 130 x 20
Crunch machine - 110 x 12 (up 10lbs)
Knee raises x 10 (new)

I thought I would be able to do more on the knee raises, but I was completely gassed at that point and was happy to still be on my feet. WOOHOO!!!


Posted by: Kimber

Looks like having the flu didn't slow you down a bit! Nice work, and congrats on the wt. loss!


Posted by: fantasma62

Quote:
Originally Posted by Pylon
Leg Day...Yummy!

After a good weigh in, I was pretty fired up, and had a great w/o...

Squats - 275 x 17
SLD - 225 x 13 (up 40lbs)
Leg Press - 630 x 13 (up 90lbs)
Extends - 140 x 12
Curls - 170 x 12 (up 10lbs)
Calf raises - 130 x 20
Crunch machine - 110 x 12 (up 10lbs)
Knee raises x 10 (new)

I thought I would be able to do more on the knee raises, but I was completely gassed at that point and was happy to still be on my feet. WOOHOO!!!
Congratulations on being very tired and gassed.....
That flu came and went and you stayed strong, great workout.....


Posted by: Pylon

Quote:
Originally Posted by Kimber
Looks like having the flu didn't slow you down a bit! Nice work, and congrats on the wt. loss!
I think the flu actually helped, since I gave my body some time to rest. Feels great now though!


Posted by: Yunier

Quote:
Originally Posted by Pylon
Did a weigh in this morning. Last time (1/19) I came in at 290 (which I thought was high) and 16.8% BF. As of this morning, rang in at 278 (after having the scale calibrated, so I feel pretty good about that number) and 16.2%BF. I was hoping to see 16.5%, so this is a great result for me.

Next up, leg day.
Very Nice!

Maybe I missed it, but did you post your diet? I am interested to see how it looks like.


Posted by: Pylon

Quote:
Originally Posted by Yunier
Very Nice!

Maybe I missed it, but did you post your diet? I am interested to see how it looks like.
I haven't been posting it, but I can tell you what it normally consists of...

Meal 1 - usually shake (3 scoops protein, 2 c low carb FF milk), once in a while (out of town, out of milk, etc.) 4 egg whites, 1 egg (boiled)
Meal 2 - 1 c cooked oats w/ scoop protein, 2 T reduced fat PB (sometimes 1 and 2 are swapped)
Meal 3 and 4 - 1 C brown rice, 1-2 C frozen veg (green beans, broc, etc.), grileld chicken (or salmon or tuna)
Meal 5 - shake (as meal 1)
Meal 6 - This one changes from night to night, but generally lean meat and veg.

Daily nutri's come out to 2400-2500 cals, usually around 50% pro, 30-35% carb, 15-20% fat.


Posted by: Yunier

Awesome.
Do you feel weak or hungry?
also are you taking any supplements?


Posted by: Pylon

Quote:
Originally Posted by Yunier
Awesome.
Do you feel weak or hungry?
also are you taking any supplements?
Are you kidding? I have nights where I am trying to choke the food down. If I don't watch, I end up with 800-900 calories to take in after 5pm. And let me tell you, 5 cups of frozen veg (about 1 bag) doesn't pack more than 150 or so. I eat a lot of grilled chicken, just because it has decent calorie content and I get tired of fish easy. For variety, I will mix up FF SF pudding with the low carb milk and put it down around 8-9pm. It's a decent way to end the day, and keeps my sweet tooth at bay.

For supps I take Ripped Fuel, a multi, calcium, vit E, flax oil cap, liver amino, BCAAs, and (when I remember) creating and glutamine powders. I'm not great about taking everything each day, but I do my best. I just started on the Ripped Fuel about a week ago, so I don't think it's made much difference yet.


Posted by: Pylon

Also, I try to put down at least 1 gal of water each day.


Posted by: JerseyDevil

Awesome squats Pylon. You've got some great leg strength there bro!


Posted by: Pylon

Quote:
Originally Posted by JerseyDevil
Awesome squats Pylon. You've got some great leg strength there bro!
Thanks. I usually feel like I could do more on squats, but when I am sucking wind and can't get myself to go all the way down, I figure that's a good place to stop before I get into trouble.


Posted by: Archangel

Brother, DYNAMITE W/O!!! Kicken' squats!!!


Posted by: Pylon

Only one thing worse than cardio day...cardio day after leg day...when you are in Alabama.

Traveling for work, got in my cardio between my meeting and dinner meeting. I am going to have to get to the gym at 5:30am to get in my workout tomorrow, but I have a feeling I will be more alert and prepared than anyone else at the table come 8am!




Posted by: Archangel

Quote:
Originally Posted by Pylon
Only one thing worse than cardio day...cardio day after leg day...when you are in Alabama.

Traveling for work, got in my cardio between my meeting and dinner meeting. I am going to have to get to the gym at 5:30am to get in my workout tomorrow, but I have a feeling I will be more alert and prepared than anyone else at the table come 8am!
(where about in Alabama?)





Posted by: Yunier

Pylon,

I dont know how busy your schedule is but why dont you:
- Do cardio before doing your legs
- Do cardio in the morning and lift in the afternoon


I know how sore your legs can get the day after squating. I personally could never walk the day after squating let alone doing cardio. But if it works do it.


Posted by: fantasma62

Well bro, I hope that you don't fall down during a meeting and look ridiculous like I at my house the other day. At least only my baby saw me. You have meetings with people that will remember you falling and will make fun. I know I would

Have a great night bud...


Posted by: Pylon

Quote:
Originally Posted by Archangel
(where about in Alabama?)
Beautiful downtown Birmingham.

Dinner was actually pretty good (following a horrible lunch.) I was at about 1200 cals for the day, so I cut loose a bit. We went to a habachi place. Wonderful stuff.

Now I'm watching Supersize Me. HITting the gym at 5:30am.


Posted by: Pylon

Quote:
Originally Posted by Yunier
Pylon,

I dont know how busy your schedule is but why dont you:
- Do cardio before doing your legs
- Do cardio in the morning and lift in the afternoon


I know how sore your legs can get the day after squating. I personally could never walk the day after squating let alone doing cardio. But if it works do it.
No no. I don't do cardio and weights on the same day. Yesterday was legs, cardio today. That way they are good and sore. An hour or two after cardio, they feel like lead. Good times, good times....


Posted by: Pylon

Quote:
Originally Posted by fantasma62
Well bro, I hope that you don't fall down during a meeting and look ridiculous like I at my house the other day. At least only my baby saw me. You have meetings with people that will remember you falling and will make fun. I know I would

Have a great night bud...
I plan on showing up first and sitting quietly until the others arrive, always waiting until someone else is getting coffee to ask for some, and telling them I have some calls to make, so they should leave without me. That should take care of it, right?


Posted by: Archangel

Quote:
Originally Posted by Pylon
Beautiful downtown Birmingham.

Dinner was actually pretty good (following a horrible lunch.) I was at about 1200 cals for the day, so I cut loose a bit. We went to a habachi place. Wonderful stuff.

Now I'm watching Supersize Me. HITting the gym at 5:30am.
Are you familiar with Gulf Shores? My family and I go down there alot for vacation!!!

HIT it and Quit it, Brother!!!


Posted by: Pylon

OK, if anyone reads this who has NOT seen Supersize Me, turn off your computer and go to the video store. Rent it or buy it, go back home, watch it. Pay attention. You will no longer have a desire to eat the crap fast food places serve, and you just may end up very angry. If you have children, you may find yourself at the next school board meeting demanding to speak about phys. ed classes and school lunches.

Amazing stuff. And we wonder why our country is so screwed up...


Posted by: Pylon

OK, I'm officially unhappy.

The gym I had mapped out sounded like a decent place. I am up at 5am to head over and w/o. Then I realized my meeting was pushed back to 7am, and the gym is 20 miles away. No way to get there, w/o, and get back in time.

I will have to lift tomorrow at home, I guess.


Posted by: fantasma62

Quote:
Originally Posted by Pylon
OK, if anyone reads this who has NOT seen Supersize Me, turn off your computer and go to the video store. Rent it or buy it, go back home, watch it. Pay attention. You will no longer have a desire to eat the crap fast food places serve, and you just may end up very angry. If you have children, you may find yourself at the next school board meeting demanding to speak about phys. ed classes and school lunches.

Amazing stuff. And we wonder why our country is so screwed up...
It's funny you say that about supersize me...The only thing that I ever eat at McDonalds is the grilled chicken sandwich (plain). I can't eat burgers, fries or anything like that, and I haven't touched a Soda since 2001


Posted by: fantasma62

Quote:
Originally Posted by Pylon
OK, I'm officially unhappy.

The gym I had mapped out sounded like a decent place. I am up at 5am to head over and w/o. Then I realized my meeting was pushed back to 7am, and the gym is 20 miles away. No way to get there, w/o, and get back in time.

I will have to lift tomorrow at home, I guess.
Well that really sucks.....
Nah, don't worry much, you'll make it up tomorrow, and you'll be comfortable (at home)


Posted by: Archangel

Hey Brother, it just wasn't meant to be. Go home and HIT it there Just like Tony said, you'll feel more comfortable anyway.


Posted by: Pylon

Quote:
Originally Posted by fantasma62
It's funny you say that about supersize me...The only thing that I ever eat at McDonalds is the grilled chicken sandwich (plain). I can't eat burgers, fries or anything like that, and I haven't touched a Soda since 2001
Hmm...400 calories, 16 g fat, 1010mg sodium, 38g carbs (3 fiber), 7 g sugar, 27 g protein...that's more cals and fat than their cheeseburger...yeah, sounds yummy...

(Whoops, sorry...let me climb down off this high horse before I fall and hurt something...)


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hey Brother, it just wasn't meant to be. Go home and HIT it there Just like Tony said, you'll feel more comfortable anyway.
See, the thing is my gym is be the office, 1/2 hr away. I have a second gym I lift at once in a while (I get a punch card, 12 trips for $65.) So it's kinda home...but not really, you know? Oh well...


Posted by: Archangel

I understand my Brother, believe me Are you gonna HIT it tomorrow?


Posted by: Pylon

That's my plan...I owe an upper session


Posted by: Archangel

Quote:
Originally Posted by Pylon
That's my plan...I owe an upper session









Posted by: Pylon

Saturday w/o - upper HIT (not my gym, so wasn't at the top of my game, but still felt pretty good.)

Incline HS - 140 x8 +10
Flat DB - 45 x 8+5 (up 5 lbs)
Decline HS - 140 x 9 + 5
Rack Pull - 275 x 12 (would have gone up in my gym, but was feeling off)
Chinn - 90lb assist x 8
Smith row - 140 x 8 (up 30 lbs)
Smith mil press - 90 x 11 (change from DB mil 50 x 12)
Side lat raise - 20 x 8
Front raise - 20 x 12 (changed from both together to iso raises)
Shrugs - 275 x 12 (up 50 lbs, but not happy with my ROM on this)
BB curl - 80 x 12
incline DB curl - 25 x 12 (up 5 lbs)
hammer curl - 25 x 8 (up 5 lbs)
CG BB press - 125 x 8 + 10 (from CB smith 120 x 12)
DB french press - 60 x 8
pushdown - 150 x 9 (up 30 lbs)

Overall felt pretty good, but would rather be at my gym. (Better equipment, fewer idiots.) W/o time around 45 min.


Posted by: Archangel

Pylon, My Brother. Dynamite W/O!!! Movin up in weights Hows the form holdin out? You didn't skip a beat Bro!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Pylon, My Brother. Dynamite W/O!!! Movin up in weights Hows the form holdin out? You didn't skip a beat Bro!!!
Thanks Arch. Form was pretty good, though I felt myself speeding up a little to try to get out of there. Like I said, I'd rather be at my regular gym, but it's better than not going.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Thanks Arch. Form was pretty good, though I felt myself speeding up a little to try to get out of there. Like I said, I'd rather be at my regular gym, but it's better than not going.



Posted by: Pylon

Had a nice discussion with my wife about the w/o plan and eating right. I think she is starting to learn by osmosis...

My back is killing me. I've had some tightness in by lower back area since Wednesday, and I can't shake it. Going to try a hot shower later. I've been rubbing it with Tiger Balm, which helps for a while, but the wife is starting to complain about the aroma. (It's not unlike Vicks, if you've never tried it.)


Posted by: Archangel

Ah yes, Tiger Balm. Used to use it on my shins when I was kick-boxing (Muay Thai) and YES my Brother, it stinks






Posted by: Pylon

Quote:
Originally Posted by Archangel
Ah yes, Tiger Balm. Used to use it on my shins when I was kick-boxing (Muay Thai) and YES my Brother, it stinks
I kinda like it myself...


Posted by: Archangel

Quote:
Originally Posted by Pylon
I kinda like it myself...








Posted by: fantasma62

Quote:
Originally Posted by Pylon
Hmm...400 calories, 16 g fat, 1010mg sodium, 38g carbs (3 fiber), 7 g sugar, 27 g protein...that's more cals and fat than their cheeseburger...yeah, sounds yummy...

(Whoops, sorry...let me climb down off this high horse before I fall and hurt something...)
Whaaaat?
That's the plain one? I only eat the chicken and give the bread to my dog.....
I usually just add my own bread to it, since I don't like their bread....
Well, that sucks....

I have been reading your whole journal while looking for tips on HIT. I may be a little late on this post regarding McCrappy....


Posted by: Pylon

Quote:
Originally Posted by fantasma62
That's the plain one? I only eat the chicken and give the bread to my dog.....
I usually just add my own bread to it, since I don't like their bread....
Well, that sucks....
Then why not just cook a bunch on your own?


Posted by: Pylon

OK, Monday leg day. My back is still tight, but felt better after lifting. Of course, it is starting to stiffen up again, but I'll take what I can get...

Squats - 275 x 20 (up 3 reps)
SLD - 225 x 20 (up 7 reps)
Leg Press - 630 x 20 (up 13 reps)
Extensions - 140 x 13 + 5 (up 1 rep and hold)
Curls - 170 x 14 + 5 (up 2 reps + hold)
Calf raise - 145 x 15 (up 15 lbs)
Crunch machine - 110 x 16 (up 4 reps)
Knee raises - 12 (up 2 reps)

Time 25:00. Felt great, very strong throughout. I should go up on 3 moves Friday. I am very worried about my ability to walk out of the gym when that time comes.


Posted by: fantasma62

Quote:
Originally Posted by Pylon
Then why not just cook a bunch on your own?