Mass and Chisel: Ego's New Journal [Forum Archive]

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Mass and Chisel: Ego's New Journal

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Posted by: Egoatdoor

Did 35 minutes of cardio on the treadmill this morning. Chest and ab workout tomorrow.

Today's nutrition: 3689 calories, 21% protein, 59% carbs, 20% fat. Was very busy at work today and did not get out until well after 6 PM.

Ate half a protein bar mid morning and had to rush through a 40 minute working lunch. Grabbed a sandwich at the deli late afternoon to tide me over to dinner, which was very late.

Posted by: Egoatdoor

Two good workouts Tuesday and Wednesday. Trained chest Tuesday. Added two reps on the incline press and five pounds( up to 65) on the last set of incline flyes.

Did arms Wednesday morning. I did straight sets instead of supersets and did preacher curls with a bar instead of incline curls to take my shoulders out of the exercise. My shoulder felt fine both days, so it looks like the problem with soreness was due to training arms right after the chest. So....I guess I'll have to work on a 5 day split from here on.

Calories were down Tuesday, so I ate a ton today.

Tuesday: 3458 calories

, 23% protein, 59% carbs, 19% fat.
Wednesday: 4958 calories, 16% protein, 62% carbs, 22% fat( red meat, peanuts and some sugary treats

).

Off day on Thursday, then back and shoulders Friday morning.

Posted by: Egoatdoor

Thursday's nutrition: 3729 calories, 22% protein, 61% carbs, 17% fat.

Friday's nutrition: 3961 calories, 22% protein, 63% carbs, 15% fat.

Friday morning: Trained shoulders and back:

Shoulders:

Standing DB Presses 25x15 30x12 35x10 40(+5)x6
Wide Grip Upright Rows 60x12 75x10 90x8 115(+10)x10
Side Laterals 15x15 20x12 25x10 40x9(+2)
DB Shrugs 50x12 75x10 105(+5)x10

Back:
Straight Arm Pulldowns 50x10 70x10 70x10(+1)
Seated Cable Rows 110x10 140x10 160x12(+2)

Made new highs on each exercise. I started using hooks for my back exercises, deadlifts and shrugs about 3 or 4 months ago and these have really helped increase the weight I can pull. I could never have held a 105 pound dumbbell before for so many reps.

The weather has finally cooled off a bit. Its been in the 90s and low 100s ever since I got here. It actually felt chilly this morning and the temp will drop to the high 50s tonight.

Legs on Saturday, then an off day Sunday.

Posted by: Egoatdoor

An outstanding leg workout Saturday morning. I bumped the weight on almost every exercise.

Lying Leg Curls 45x15 72 1/2(+ 2 1/2) x12 107 1/2(+ 2 1/2) x10
Standing single leg curls 25x15 40x15 65(+5)x15
DB Stiff Deadlifts 55x12 85(+5)x10 110(+5)x8

Front Squats 75(+5)x15 100(+5)x12 120x11 ( +3!!!)
Hack Squats 95x12 150x10 210(+5)x9
Leg Press ( feet close together) 190x15 300x12 430(+10)x7

Seated Calf Raise 35x15 50x12 65x13(+2)
Calf Raise on 45 degree facing machine 40x12 60x12 90(+10) x13
Toe Press on Hammer Strength Horizontal Machine 60(+10)x12 120(+20)x12
160(+20) x10

Saturday's nutrition: 4046 calories, 26% protein, 59% carbs, 15% fat.

Posted by: b_reed23

how is everything going with your new job Ego?? Is it as hectic as you thought?

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

how is everything going with your new job Ego?? Is it as hectic as you thought?

Things are going very well on the new job. My co workers in the department I work in and those in the area I support are great. The job is just as hectic as I expected, but so far I am doing a good job of managing my time. The end of this month will be another test as I have two and possibly three major loan closings.

Posted by: Egoatdoor

Sunday's nutrition: 4171 calories, 22% protein, 53% carbs, 26% fat. I ate out at Golden Corral for dinner. Got lots of good protein from beef and chicken, but pigged out at dessert.

Aiming for 4050-4100 calories this week, up from 3976 last week. I'll be bumping my calories for the next eight weeks in a building phase before I start cutting for my Florida vacation which starts on February 23rd. I'm at 186 pounds right now and want to get up to the 192-194 range by December 11th.

Monday's workout was off the charts.

Back:
Wide Grip Pulldowns 115x12 ( too easy, will add weight next time) 160x10 175x 9 (+2)
T Bar Rows 65x12 85x12 105x12 130(+5)x11
Weighted Chins Did 26 reps over 4 sets with 25 pound plate( last week it took 5 sets)
DB Pullovers 55x10 65x10 80x9(+2)

Shoulders:
Bent Laterals 25x12 30x12 40(+5)x10
Angled Side Laterals 35x10 45(+5)x11
DB Front Raises 20x10 40(+5)x7

This is the start of week 7 of the X Frame Program.

Monday's nutrition: 4098 calories, 24% protein, 58% carbs, 18% fat.

Posted by: b_reed23

good lookin plan Ego!

Posted by: Egoatdoor

Tuesday's workout: Chest and abs

Chest:
Incline Smith Press 80x12 120(+5)x10 140x11(+3

)
DB Bench Press 45x12 70(+5)x10 80x5(-2

)
Incline Flyes 40x10 45x10 65x8(+2

)
Pec Dec 40x15 50x15 90(+10)x13

Abs:
Three sets of decline sit ups and crunches

I felt a bit sluggish early in the workout and as the day has gone along, I feel like I am now fighting off a cold, which is odd considering its still 80 degrees around here. I wonder if not getting enough sleep of late with my hours at work and getting up early to get in the gym are affecting my immune system. I have not been sick for almost two years.

Tuesday's nutrition: 4108 calories, 21% protein, 64% carbs, 15% fat.

Posted by: b_reed23

Not trying to scare you or anything, but I've been sick all week...first my sinuses, then vomiting on Monday night and Tuesday, and yesterday and today it's been coming out the other end....all the while with a bad sinus headache

hope you don't catch it too!!!! We have also had strep throught going around...

Posted by: Egoatdoor

Thursday's workout: Bis,Tris and forearms

BB Curls 45x15 65x12 85x10 110(+5)x10
Standing DB Curls 30x10 35x10 40x13(+3)
BB Preacher Curls 60(+5)x8 75 x7(+1)
EZ Bar Reverse Curls 55x15 70x12 85x13(+2)

EZ Bar Overhead Extensions on Incline Bench 30x12 55(+5)x12 75(+10)x12
Close Grip Bench Press 105(+10)x12 125x10 155(+5)x8
Pushdowns 80x15 120(+10)x12 150(+10)x13

Calories are down the last couple of days...been on the road at work.

Wednesday: 3683 calories, 21% protein, 60% carbs, 19% fat
Thursday: 3617 calories, 23% protein, 64% carbs, 13% fat

Cardio on Friday.

Posted by: Egoatdoor

I did 40 minutes of cardio Friday, then weights Saturday and Sunday. Saturday was high volume shoulders and low volume back, Sunday was legs. Two really good workouts.

I start Week 8 of the X Frame tomorrow and this will be the last week. Next week will be a semi "off"/recovery week, then I will start a five week powerlifting program. I will post the details of this later.

Appetite is going through the roof. My intake for the week was 4226 calories.

Posted by: Egoatdoor

Worked back and shoulders Tuesday, chest and abs Wednesday and arms Friday morning. Friday was very gratifying...quite an ego boost

. I did 115 pounds on barbell curls for the first time in my life, got 8 good clean reps and then dumbbell curled 45 pounds ( again a personal best) for 9 reps on the last set. My close grip bench was 160x7. This was the most I have done since I hurt my rotator cuff 4 years ago. A year ago, my max was 135x8 and two years ago, 125x7. Pushdowns: 160 pounds which was the stack plus two 10 pound dumbbells. Strength!!!!!

Saturday is shoulders and back, Sunday legs, then I am taking most of the week off except for some cardio.

Posted by: b_reed23

this is my off week too!! Enjoy it!

Posted by: Egoatdoor

My Internet was down...again

most of the week, so I haven't posted in awhile.

Saturday and Sunday workouts were good, not great. I needed a break. I took all week off from weights. Cardio was 30 minutes Tuesday and 20 minutes Friday morning. I was planning to do a full body workout tomorrow( Saturday), but I am not ready yet to go back to the gym. It was an exhausting week at work, so I am taking the weekend off too.

My diet has been all over the place this week. Not having Fitday available unless I logged in at work didn't help either. Will get my calories back to where they need to be this weekend and clean things up...my fat intake was running 28/29% a couple of days.....

I start my new program on Monday morning...

Posted by: Egoatdoor

I'm 15 weeks out from my vacation and have 5 weeks left to continue building before I begin 10 week cutting for my vacation. I'm at 188 now and want to get to 192-194.

My new program is a four week(plus one week acclimation) powerlifting program consisting of basic compound multi joint exercises only. Here it is:

FOUR WEEK POWERLIFTING PROGRAM: NOVEMBER 2005

Principles:

Basic compound exercises only, with an emphasis on multi joint exercises (bench press, dips, clean and press, deadlift, squat, close grip bench presses).
Low volume, but heavy weights with 3 minute rest periods on working sets. 1-3 warm up sets will be done for each exercise (3 on squats and deadlifts). Abs are worked to strengthen the core, assisting for the load on the squat and deadlift.
No pyramiding. Three working sets of 8 reps at 65-70% of my one rep max. The first two sets should not reach muscle failure. The third set may. I may add a small amount of weight to an exercise during the 4 weeks if the three sets do not turn out to be challenging enough.
Goal is to increase muscle mass and density while also minimizing time in the gym and maximizing rest/recovery so that my goal of increasing my lean muscle by one pound a week is achieved. Carb intake will be high, especially pre and post workout. Calorie intake daily will start around 4300 and cycle upward to 4500 at the end.

Key: Weights listed are estimated. Actual will be determined based on trial and error the week of 10/31.

DAY ONE: CHEST AND SHOULDERS:

SMITH MACHINE BENCH PRESS 125
DB INCLINE PRESS 60
- WEIGHTED DIPS ???
- CLEAN AND PRESS 85
Second exercise is one of these two:
- BB SHRUGS ???
- WIDE GRIP UPRIGHT ROWS 90
DAY TWO: BACK AND HAMSTRINGS:

First exercise is one these two:

HAMMER STRENGTH HIGH ROWS ???
ONE ARM DB ROWS 75

THEN:

WEIGHTED CLOSE GRIP CHINS 15-25 lb plate
DEADLIFTS 215

LYING LEG CURLS 90
DB STIFF DEADLIFTS 90

DAY THREE: ARMS AND ABS

BARBELL CURLS 95
DB CURLS 35
PREACHER BAR CURLS 70

CLOSE GRIP BENCH PRESS 135
PUSHDOWNS 135

DAY FOUR: QUADS CALVES AND ABS

SQUATS 305
HACK SQUATS 165

CALF RAISE ON 45 DEGREE MACHINE 3 SETS AT 70X12
SEATED CALF RAISES 3 SETS AT 45X12

Posted by: Egoatdoor

I got my energy back on Saturday...a Friday night massage helped I think...so I decided to start my new program on Sunday rather than Monday.

Sunday was chest, shoulders and abs. 125 was right on the Smith Bench Press. I failed at 8 on the last set and the set before was pretty rough too. Dumbbell Inclines at 60 were a bit too easy, so I'll go to 65 next week. Weighted dips were tough. Never got past 6 reps.

Clean and Press was challenging, but it seemed like I could do more, so I'll go to 90 pounds next week. Shrugs were trial and error. 135 and 145 were not too hard. Got 10 reps at 145. Will try 155 for 3 sets next week. That could be right, or maybe a bit high...I'll see....

I was pretty worn out when I finished.

Back and hamstrings Tuesday morning.

Posted by: Egoatdoor

Back and Hamstrings on Tuesday morning. The workout took longer than I thought because it took me 6 sets to get to 30 reps on weighted chins with a 25 pound plate. On deadlifts, I did 8, 8 and 9 on my working sets, but I am not sure if I can increase the weight and still get 8,8 and 8. I'll see how my strength feels next week. I'll be adding 5 pounds to both lying leg curls and stiff dumbbell deadlifts as I easily went past 8 reps on these.

I was not sore on Wednesday which surprised me as I had not done deadlifts for so long.

Thursday is arms and abs.

I got a few bodybuilding DVDs the last couple of weeks. Ronnie Coleman's "Cost of Redemption" and Jay Cutler's "New Improved and Beyond" are excellent. I was disappointed in Markus Ruhl's DVD and Johnnie Jackson's was awful. Both in my opinion have no idea how to train. They both use too much weight, have terrible form and rely on spotters to lift the weight when they should be using less weight and lifting it themselves. I have a much lesser opinion now of Markus. Johnnie must think the viewers are stupid because he constantly says he does 12-15 reps on his sets, but almost all the time he is stopping his sets at 6 or 8 reps, which are actually are half reps for the range of motion he uses and the amount of momentum he throws around.

I'm looking at Lee Priest's "Next Blond Myth" now and so far it seems pretty good. His form is the most strict of any of them.

Posted by: b_reed23

hi there! I wondered where you went!! I can't wait to see what kind of weight you throw up with a powerlifting routine! When do we get to see some new pictures??

Posted by: Egoatdoor

Bis, Tris and abs this morning. My bis were weaker than I expected. 95 pound barbell curls were really hard and I dropped the preacher bar curls to 65 and still only got 6 reps on the last set. Will drop it to 60 next week. Tris were strong. No trouble with the 135 close grip bench presses and the 135 pushdowns were too easy. Will go to 145 on pushdowns next week which is the stack plus a 5 pound dumbbell.

Cardio Friday morning, then taking Saturday off.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

When do we get to see some new pictures??

OK, but who is going to take them?

Posted by: b_reed23

Posted by: Egoatdoor

Worked quads, calves and abs Sunday morning. This was the first time I had done back squats in almost three months. Plus it was heavy! Three working sets at 305 after two sets of light leg extensions and then three warm up sets of squats. The first set was OK. The second, the eighth rep was tough. On the third, I felt like I was going to die on the 6th rep. Gutted out #7 with a yell ( hope they don't kick me out of the gym

) and got a little help on the ascent of #8 from my spotter.

I'm suffering from serious DOMS today.

Start week 2 Tuesday with chest and shoulders. Hope my legs don't give out on the clean and press.

I made my 4300 calories target last week. Weighed 189 1/4 today.

Posted by: b_reed23

well, you've gained 1 1/4 lb...your on your way!

Posted by: Egoatdoor

I recovered enough from Sunday to have a really good chest and shoulder workout. The Smith Bench Press was much easier than last week. Too easy, so I will add 10 pounds next week. Clean and press was brutal. I was on the floor after the third set. Wide Grip Upright rows were too easy at 90, so I'll go to 95 next time.

Back and hamstrings on Wednesday. Its a day early because I can't train Thursday because of an early morning appointment.

Posted by: Egoatdoor

Wednesday was back and hamstrings. Went to 225 on deadlift and got 8,8 and 10. Banged out 10 or 11 reps on my leg curls and stiff DB deadlifts too, so will add weight on these next week. A really good workout.

Trained arms Friday. Bicep training was good. My form got a bit sloppy according to my spotter on close grip bench presses, so will watch it next week. 145s on pushdowns were still to easy, so will go to 150 next week.

Did 30 minutes of cardio this morning( Saturday).

I am seeing an increase in muscle density in quads, chest and back after almost two weeks of powerlifting.

I am worried about how much I can train next week. I have a business dinner Tuesday night, an all day meeting on Wednesday, two closings scheduled for Friday, which may mean working Wednesday and Thursday nights, and a massage Saturday morning. I may need to cut my routine to one or two days.

Posted by: b_reed23

you may need to cut back..but the important thing is your still TRYING!!

Posted by: Egoatdoor

Sunday was a great workout, but very exhausting. I was dizzy after hack squats. Moved the back squats to 315 and did 8,8,9. Added 10 pounds on hacks and also got 8,8,9.

Got a curious comment from a lady after my second set of hack squats. "Why are you trying so hard? Why don't you use less weight"?

My target calories last week was 4350 and I actually hit 4397. Appetite is really high. My target this week is 4400. I'll weigh myself again on Tuesday.

Off day Monday. Chest and shoulders Tuesday, then I'll play it by ear the rest of the week.

Posted by: Egoatdoor

I got all of my workouts in this week. It turned out not to be so busy after all as both closings ended up being postponed.

Tuesday was chest and shoulders. Got to 135 on Smith Bench Press and 95 on the Clean and Press. I was wiped out after the latter. Thursday was back and hamstrings. Deadlifts are such a high.

Went to 235, 10 more than last week and got 8,8 and 9. Lying curls, where is all this strength coming from? Went to 105 and still got to 11 on the last set before I failed.

Friday morning was arms and abs. Another really good workout. Did early morning cardio, then had my massage today. Back in the gym Sunday for quads and calves.

I plateaued this week at 189, so I've bumped my calories up the last 3 days and should get close to 4500 for the week. The chicken breasts are staying in the freezer and I'm eating alot of red meat instead.

Posted by: Egoatdoor

Things are blasting off here.

Quads and calves Sunday. Bumped the squats from 315 to 325 and did 8,8 and 10!! Hack Squats, went to 180 from 170, 8, 8 and 11! Will bump the weights again next week.

Tuesday and Wednesday were great workouts too. I wasn't getting enough back stimulation with the Machine Rows or one arm rows, so I did Bent BB Rows instead Wednesday. Did 180 x 8, 8 and 10. Had a lot of power on my deadlifts. 240 x 8, 8 and 10. Will go to 250 next week. I started at 215 four weeks ago.

Weight is now 192, so I am finally gaining at a fast rate. Want to get to 194/195 by Saturday December 3, when this gaining phase ends.

Off today. The turkey is cooking!

Cardio Friday morning, then arms on Saturday, quads and calves Sunday.

Posted by: Egoatdoor

Had a really good arm workout today, but I have made a MAJOR change in plans.

I have made some really positive changes physique wise during this 4 weeks thus far of powerlifting. But I was getting a bit bored with the low volume and starting to feel some joint soreness ( wear and tear from the heavy weights) particularly in the shoulders, elbows and hips the last couple of days. A change of routine was coming anyway in two weeks and I spent yesterday thinking about what I wanted to accomplish in the next near term and then began putting together a program to do that.

After my workout today, I really did not feel like I wanted to do another week on the current routine, so I've decided to start the new routine next week instead. I will still be eating a ton next week as this will be my last week of bulking up before I begin my 11 weeks of cutting for vacation.

So....tomorrow is heavy legs and calves, Monday is off, new routine starts Tuesday.

Here it is:

Principles:

Five day program for six weeks using two different splits. Emphasis on back, biceps and calves. Traps and triceps will be deemphasized, so they will not be worked at all in week two.
Will be using various rep ranges and incorporating some of the X Frame training methods. Rest periods will be 90 seconds except where indicated.
Volumes will be low to moderate, low on Fridays. Intensity level will be moderate, with highest levels on Tuesday (first training day of week) and Saturday (weekend, so I have extra time to train if needed). Will minimize number of warm up sets to reduce the time of the workouts. Some compound, tri sets and drop sets are included to increase intensity while keeping workout time to a minimum.
Program will run through mid January. There may be problems getting all the workouts in during the week of December 15 (work trip to Atlanta) and from December 21-29 (back home for Christmas).

Split:

Week One:

Tuesday Back/Traps

Wednesday Chest/Shoulders

Thursday Cardio (HIT)

Friday Back/Hams

Saturday Arms/Light Cardio

Sunday Quads/Calves

Week two:

Tuesday Back/Biceps

Wednesday Chest/Calves

Thursday Cardio (HIT)

Friday Back/Hams

Saturday: Shoulders/Biceps/Light Cardio

Sunday Quads/Calves

If my schedule and energy level allows, the Saturday AM postworkout cardio may be done instead on Monday, Friday or Saturday nights at the apartment complex fitness room.

Training:

DAY ONE: BACK AND TRAPS (Tuesday)

WIDE GRIP PULLDOWNS- 4 SETS of 15 12 10 8
BENT ROWS 4 SETS OF 12
WEIGHTED CHINS 25 LB PLATE 20 REPS TOTAL

DB SHRUGS- 3 SETS OF 12 10 10
BEHIND BACK BB SHRUGS- 3 SETS OF 10

DAY TWO: CHEST AND SHOULDERS (Wednesday)

INCLINE SMITH MACHINE PRESS- 4 SETS OF 15 12 10 8
DB BENCH PRESS- 3 SETS OF 12 10 8
PEC DEC- 3 SETS OF 12-15( 60 SECOND RESTS)

SMITH MILITARY PRESS – 3 SETS OF 12 10 8
TRI SET: STANDING SIDE LATERALS, WIDE GRIP UPRIGHT ROWS AND DB BENT OVER LATERALS 3 SETS OF 12

DAY THREE: BACK AND HAMS (Friday)

MACHINE PULLOVERS 3 SETS OF 12
CABLE ROWS 3 SETS OF 12-15

LYING LEG CURLS 3 SETS OF 15 12 10
STIFF DB DEADLIFTS 3 SETS OF 12 10 10

DAY FOUR: ARMS (Saturday)

BB CURLS 4 SETS OF 15 12 10 8
STANDING DB CURLS 3 SETS OF 12
PREACHER BAR CURLS 3 SETS OF 12 ( 60 SECOND RESTS)
PUSHDOWNS 3 SETS OF 12
INCLINE EZ BAR EXTENSIONS 4 SETS OF 10
DB KICKBACKS 3 SETS OF 10

DAY FIVE: QUADS AND CALVES (Sunday)

SQUATS 3 SETS OF 15
LEG PRESS 3 SETS OF 15 12 10
HACK SQUATS 2 SETS OF 10
ONE LAP OF WALKING BB LUNGES

SEATED CALF RAISE 3 SETS OF 20 15 12
45 DEGREE MACHINE CALF RAISE 3 SETS OF 12
SINGLE LEGGED CALF RAISES 60 SECONDS OR TO FAILURE

DAY ONE: BACK AND BICEPS (Tuesday)

T BAR ROWS 4 SETS OF 12
COMPOUND SET OF CABLE ROWS AND DB PULLOVERS 3 SETS OF 10
HYPEREXTENSIONS 3 SETS OF 10

SEATED DB CURLS 3 SETS OF 8
CABLE ( OR INCLINE) CURLS 2 SETS OF 10
HAMMER CURLS 3 SETS OF 10

DAY TWO: CHEST AND CALVES (Wednesday)

DB INCLINE 4 SETS OF 8
INCLINE FLYES 2 SETS OF 10
COMPOUND SET OF DECLINE PRESS AND FLAT BENCH FLYES 2 SETS OF 8

SMITH MACHINE CALF RAISE 3 SETS OF 20 15 12
45 DEGREE MACHINE CALF RAISE 3 SETS OF 10

DAY THREE: BACK AND HAMS (Friday)

WIDE GRIP PULLDOWNS 2 SETS OF 10
2 COMPOUND SETS OF WIDE GRIP PULLDOWNS AND BODYWEIGHT WIDE GRIP CHINS
DEADLIFTS 3 SETS OF 15

LYING LEG CURLS 3 SETS OF 8
STANDING ONE LEGGED LEG CURLS 3 SETS OF 12-15 (NO RESTS)

DAY FOUR: SHOULDERS AND BICEPS (Saturday)

DB PRESS 4 SETS OF 15 12 10 8
ANGLED SIDE LATERALS 3 SETS OF 12 (60 SECOND RESTS)
BENT OVER DB LATERALS 4 SETS OF 15 12 10 8
BENT LATERALS ON INCLINE BENCH 3 DROP SETS OF 15

BB CURLS 3 SETS OF 10
REVERSE EZ BAR CURLS 3 SETS OF 12-15 (60 SECOND RESTS)
CONCENTRATION CURLS (OR OVERHEAD CABLE CURLS) 3 SETS OF 15-20

DAY FIVE: QUADS AND CALVES (Sunday)

FRONT SQUATS 3 SETS OF 15 12 10
HACK SQUATS 4 SETS OF 12( 60 SECOND RESTS)
LEG EXTENSIONS 3 DROP SETS OF 15( 60 SECOND RESTS)

SEATED CALF RAISE 3 SETS OF 15 12 12
TOE PRESS ON HAMMER STRENGTH HORIZONTAL MACHINE 5 SETS OF 10

Posted by: b_reed23

hey..cool.... a new routine! Good luck!! what supp. have you been taking during your bulking?? any creatine? what kind of supp. do you use??

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

hey..cool.... a new routine! Good luck!! what supp. have you been taking during your bulking?? any creatine? what kind of supp. do you use??

Supplements haven't changed much. Its more the increase in calories, especially in carbs.

Each day I take a multi vitamin, vitamin e, vitamin c, calcium, branched chain amino acids and glutamine powder. For creatine, I take two scoops of Muscle Tech's Cell Tech in water. On off days, I have it right after breakfast and on workout days, I drink it in the locker room right after the workout. On workout or cardio days only, 30 minutes before my workout, I take a thermogenic( either Muscle Tech's Thermo Gain or Cytodyne's Xenadrine NRG).

On my trainer's advice, I started taking a testosterone booster, Tribulus Terrestris ( 1500 mg daily) and another supplement, Arachidonic Acid(1000 mg) last April.

I take creatine pretty much year round, but will stop taking it when I get into my cutting program. When I am cutting, I also start taking the thermogenics every day and increase the dosages.

Posted by: Egoatdoor

I had my first workout with the new routine today. It felt good to add some volume. I did keep the intensity level low by not training close to or at failure. I was feeling overtrained this weekend, so I am going to keep the intensity level low this week, treating as an acclimation and recovery week.

I did make one change to the Back and trap workout. I feel I need some more lower lats, so I added close grip pulldowns after the wide grips and cut back one set of bent rows and on the number of sets and reps on wide grip chins. Here is the new Tuesday week one routine:

DAY ONE: BACK AND TRAPS (Tuesday)

WIDE GRIP PULLDOWNS- 4 SETS of 15 12 10 8
CLOSE GRIP PULLDOWNS V HANDLE 3 SETS OF 8
BENT ROWS 3 SETS OF 12
WEIGHTED CHINS 25 LB PLATE 15 REPS TOTAL

DB SHRUGS- 3 SETS OF 12 10 10
BEHIND BACK BB SHRUGS- 3 SETS OF 10

Weighed 192 1/2 today, up 1/2 pound from last week. Can I get to 193 by Saturday?

Posted by: Egoatdoor

Almost finished week one of the new routine. I actually worked out Wednesday night instead of the morning. A closing Tuesday went into the night

and I got home way too late to get back in the gym Wednesday morning. I could see that I'm glad that I work out in the mornings. Even at 8PM, the gym was still crowded and it looked like a pig sty...stuff all over the place... no one puts their dumbbells back on the rack or strips their bars down when they're done.

I've been keeping the intensity low and been tweaking the workouts. Friday's volume was too low for back, so I'll add a set to machine pullovers and do 5 sets of cable rows instead of 3.

My bicep workout was too similar to what I was doing before plus I can see I need more of a bicep peak, so I will be substituting overhead cable curls instead of preachers on the Saturday bi and tri workout and moving the preacher bar curls to next week's shoulder and bi routine between Reverse EZ Bar curls and concentrations.

Today was the first time in years I did cardio after weights and it was no problem. I took a short break after weights, drank a protein shake and then hit the treadmill for 25 minutes.

Posted by: Egoatdoor

Sunday's leg workout went good. I actually did 4 sets of squats instead of 3. Got to 185 for 15 reps on the last set. The walking lunges killed me. 40 reps on each leg. My glutes and hams were on fire Monday.

I started my 12 week cut for vacation on Sunday. I weighed 193 1/2 on Saturday. My guess is that I will end up in the high 170s somewhere the 3rd week in February. I am shooting for 4300 calories this week, which is 100 less than last week and 200 below the week before. I am starting to clean up my diet for the next two weeks, cutting back on the bagels(white bread), sugars, fruit juice and other "bad stuff". Increasing glutamine to at least 10 grams a day.

Tuesday morning was my first full out workout in ten days after taking it easy last week. I did back and biceps. Bis were surprisingly strong considering I had just finished back. On seated DB curls, did 11 reps with 40s the last set, so I'll bump it to 45 next time. Hammer curls, 11 at 35 the last set, so I'll bump that too.

I missed Wednesday morning's workout because I was out late Tuesday night at a customer's holiday party. There was no way I was getting up anywhere near 3 AM. So I'll do weights ( chest and calves) instead of cardio Thursday morning.

Posted by: b_reed23

holy cow...40 reps on walking lunges?? I bet you could hardly walk!!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

holy cow...40 reps on walking lunges?? I bet you could hardly walk!!

They carried me out of the gym.

Posted by: Egoatdoor

A super chest workout Thursday. The volume was just right. Blasted out 4 sets of inclines, 2 sets of incline flyes and then two monster compound sets of declines and flat bench dumbbell flyes to failure. There was NOTHING left after that.

Finished with 6 sets of calves.

It is REALLY COLD down here. The temperature never got out of the 30s and the wind chills were in the 20s. But at least it won't snow...can't say the same about back home in Philly!

Posted by: Egoatdoor

Friday was back and hamstrings. Finished deadlifts at 175 for 15 reps and it wasn't hard. I have another 5 or 10 pounds in me. Very strong on leg curls. 115x10 the last set, will bump it to 115 next time.

Saturday was a high volume shoulders and biceps workout. The volume was not a problem. Had a total of 26 working sets. Then drank a protein drink and stepped on the treadmill for 20 minutes of cardio.

Sunday I did quads, calves and abs. Quads were intense, but lower volume than last week: Front squats, hack squats and then 3 drop sets of leg extensions. This finished week 2.

I start week three tomorrow, where I go back to the week 1 routine. Despite my trip to Atlanta Wednesday afternoon, I think I can get my workouts in. Back and traps Tuesday, chest and shoulders Wednesday, cardio Thursday morning at the hotel and then back and hams when I get back on Friday. I may not post again until the weekend.

Nutritionally, I ate more calories than I planned last week. I had a customer's holiday party Tuesday night. Had 12 meatballs and two sodas, but I was surprised when I put this into Fitday how much this blew up my calories for the day. And then on Friday, I took a new employee out to lunch and was really bad...fried catfish, fried shrimp, french fries and then apple pie for dessert. No self control....I know.

Anyway, despite all this, I was good the rest of the week and I could see on Sunday in the gym that I was getting leaner.

This week, I want to cut calories to 4100, which is 300 less than last week. Cardio goes to two days a week (only did once a week the last 2 weeks) and I will start taking my NRG thermogenic on both training and off days.

Posted by: Egoatdoor

Trained back and traps Tuesday morning. Followed up with chest and shoulders Wednesday. Shoulders included the side lateral/wide grip upright row/bent laterals tri set and it was a killer.

My traps and entire back were on fire for two days!

Travel to Atlanta for work was a bear. The weather wreaked havoc with the airports. My return flight Thursday was three hours late, so I missed my Friday morning workout and then got stuck late at work. Thus, I didn't train back and hams until 10 PM Friday night. After I worked out the knots in my back from Wednesday, the back workout went really well. Got 135 pounds for 13 reps on the last set of seated rows.

I slept in Saturday, had a big breakfast, rested, then ate again before training at 1 PM. Arm workout was excellent. Followed up with 25 minutes on the treadmill for cardio.

Diet is close to plan. I'll be a little under the 4100 calorie target for the week. Had some airport fast food Wednesday and Thursday, but my physique is still looking good. Got my early morning cardio in Thursday morning at the hotel. I had a great restaurant meal of mussels, baked chicken, vegetables and new potatoes Wednesday night. Passed on dessert.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

holy cow...40 reps on walking lunges?? I bet you could hardly walk!!

Tomorrow is WALKING LUNGES AGAIN.

Posted by: b_reed23

Posted by: Egoatdoor

Awesome leg workout.

Squats 135x15 155x15 185x15 215x15
Leg Press 190x15 310x12 460x11
Hack Squats 150x10 200x12
One Lap of walking BB Lunges 30 lbs 41 reps on each leg

Seated Calf Raises 35x20 55x15 60x12
Standing Calf Raises on 45 degree machine 75x12 85x12 100x10
One Legged Calf Raises 60 seconds each leg 33 reps left leg 27 right leg

I'm flying home for the holidays Wednesday morning and will not be posting again until I get back home on the 29th. I'll be training back and biceps here Tuesday morning as planned and then my workouts will be as I can get them in during the holiday week.

Happy holidays to everybody!

Posted by: b_reed23

lookin good...nice weight on leg press!

Posted by: Egoatdoor

I had a good time over the holidays back in the Philadelphia area.

Some interesting things happened from a training and nutritional perspective. I did get all of my workouts in by training in the early morning before doing last minute shopping and "meeting and greeting" the rest of the day.

I flew in on Wednesday the 21st. Thursday I did chest, calves and cardio at my old gym, which gave me a free week's pass. Friday was back, hams and abs. The gym was closed Sunday for Christmas and I don't like doing legs on a weekday, so I did legs Saturday instead( Christmas Eve) and then did shoulders and biceps Monday.

Monday morning, I looked real flat and depleted when posing after the workout. I had been eating by feel as I did not have access to Fitday to track my calories and when I looked at my log later that day, I saw that one, my meal timing had been horrible ever since I left Houston. I was going 5, 6 and 7 hours between meals. Plus, even though I had several big meals such as Christmas Eve dinner, Christmas night dinner and some sit down meals at places like Lone Star Steakhouse and Buca Di Peppo, my total calorie intake by eyeballs looked low. So as of Tuesday, I started making sure I ate every 2 1/2 or 3 hours, and started going to Old Country Buffet for dinner ( including eating desserts). BOOM! By the time I left Thursday the 29th, my fullness was back and with getting in my cardio, I was still getting more cuts, especially in the legs.

The last couple of days there, I got some unsolicited comments from people I knew from the old gym as to how my physique had changed in the 4 months I had been gone. Bigger traps, wider shoulders, bigger arms, more cuts in the legs and more overall muscle density and thickness.

Tuesday was back and traps. I did 120 for dumbbell shrugs for the first time, getting 10 reps.

Wednesday was chest and shoulders. I was surprised that my delts were still strong even though they had just been trained on Monday.

Back in Houston, I trained back and hams Friday morning. I couldn't believe the scale when I got on it before my workout. 193 1/2. I was 191 on Tuesday the 20th before I left. I usually lose weight when traveling.

Saturday was arms and 30 minutes of cardio, Sunday quads, calves and abs. All of my workouts this week were excellent. I added weight or reps on almost every exercise. My 15 rep squat was 235 Sunday and leg press was 480 (plates only, not including the sled), up 20 pounds from 2 weeks ago and 50 from 4 weeks ago. After my leg workout, my quads were huge with clearly defined cuts.

Tomorrow, I start the final week of this six week program. I am still deciding what exactly I will do starting next week, but my workout frequency will drop back to 4 days a week from five and then the following week, I will up the cardio to 3 days a week.

Nutritionally, I am 8 weeks out from vacation and now things get pretty strict. No white breads or bagels, even pre and post workout. My only breads, if any, will be a slice of whole wheat with my pre workout (carb up) meal. Pasta will be limited ( more on this later). No sugars and fruit juice will only be taken pre and during my workouts. I am adding several egg whites to my daily consumption and whole eggs will be limited to at most one daily. Fewer red potatoes and more yams. Other carb sources will be shredded wheat( I don't like oatmeal and this is a great substitute) and high fibrous vegetables such as broccoli and salads.

I have been packing two "Power Salads" to take to work each day the last few weeks. One is eaten for lunch and the other mid afternoon. In a tupperware container, I pack pre mixed salad mix from the produce section of my supermarket( I like the "Field Greens') along with a half can of tuna ( protein), chopped green or red peppers and onion( more taste), raisins( more carbs and some sweetness to the taste) and chopped pecan pieces ( healthy fat), topped with 4 tablespoons of fat free Italian salad dressing.

My calorie count will drop to 3800 this week from 4000 before I left for Christmas. My cuts are coming in, but I do not want to flatten out too much as my bodyweight should begin dropping by a couple of pounds a week. So I am going to carb cycle beginning now, rotating low ( usually on off days like today), medium and an occasional high day. The high days will include carb sources such as pasta and more consumption of potatoes and shredded wheat.

Its going to be 80 here today, so I will run a couple of errands and then tan for a few hours by the pool. Who would believe its January?

Back to the gym Tuesday for back and biceps.

Posted by: b_reed23

well, look who's back! And he stayed pretty busy!!!

Posted by: Egoatdoor

Monday's nutrition: 3099 calories, 223 g protein (29%), 342 carbs(43%), 98 g fat(28%). 112 ounces of water.

Tuesday morning workout: Back and biceps. Got up to 45 pounds, 10 reps on both seated dumbbell curls and hammer curls. The hammers were 5 pounds more than two weeks ago. I've been using lifting hooks for back work, shrugs and hammer curls the last eight months and these really help with the grip. There is no way I could have held onto those 45s or the 120s I did on shrugs last week for those number of reps without those hooks. Now I can go to muscle failure rather than grip failure.

The gym regulars were back today, so the gym was getting crowded as the morning went on. Someone mentioned that it was an absolute zoo in there yesterday. The New Year's Resolution crowd too???

Posted by: b_reed23

don't you LOVE hammers?? They are my fave bicep exercise

yeah...new year crowd...we had them today too ...

they will be gone by next week....

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

yeah...new year crowd...we had them today too ...

they will be gone by next week....

Hope so.

Posted by: Egoatdoor

Today's nutrition: 3943 calories, 232 g protein(23%), 620 g carbs(60%), 74 g fat(17%). Water intake 168 ounces.

I weighed 189 1/2 this morning.

Posted by: Egoatdoor

Very good chest and calf workout this morning. Chest routine was short but intense and had a great pump afterwards.

Today's nutrition: 4027 calories, 220 g protein(22%), 554 g carbs(53%), 113 g fat (25%). Fat was up because I added extra nuts to my salads.

Posted by: Egoatdoor

TEXAS LONGHORNS: NATIONAL CHAMPIONS!!!

Posted by: Egoatdoor

Cardio Thursday morning. Did 30 minutes of high intensity interval walking on the treadmill. Worked up to 4.1 MPH at incline level #6. Finished with 5 minutes of set ups on a bench with dumbbells.

The cardio really jacked my appetite all morning. It tapered off after lunch.

Today's nutrition: 3470 calories, 227 g protein(26%), 459 carbs (51%), 93 fat(23%).

Posted by: Egoatdoor

Friday morning was back and hamstrings. Finished hamstrings with walking dumbbell lunges. My hams and glutes were on fire.

Today's nutrition: 3975 calories. 238 g protein(24%), 544 carbs(53%), 101 fat(23%). Fat grams were higher than they should have been. I was rushing this morning packing my food and forgot to pack my fat free salad dressing. So I had to use regular Italian from the fridge at work. 30 grams of fat.

Saturday is marathon day. High volume shoulders and bis, then cardio.

Posted by: Egoatdoor

Today's workout seemed like it took forever. That shoulder and bicep workout, which is 15 working sets of shoulders and 12 for biceps, would definitely be overtraining if I did it for any period of time. I did get an extra hour of sleep Friday, which helped my energy level. Also, I could not believe how cut my LEGS were after the workout and this was BEFORE my 20 minutes of HIT cardio. They looked close to stage ready. Where did that come from?

My body weight was 189 pre workout.

I was at a slight calorie deficit relative to my 3800 target for the week, so I ate BIG today. The final totals: 4320 calories, 313 g protein( 29%), 558 carbs(50%0, 103 fat (21%). 192 ounces of water.

Averages for the week: 3809 calories, 238 g protein(25%), 520 carbs(53%), 94 fat (22%). Water intake 157 ounces daily. Low carb day Monday (342)., moderate carbs on Thursday(459).

Sunday starts week 6 of 12. I will start tanning at least once a week. I joined a tanning salon today, though the temperature will be 75 tomorrow, so I will get the real thing.

I am adding CLA ( conjugated linoleic acid) to my supplements as an additional fat burner. I have never taken this before. I will be taking 2 capsules twice a day with meals, which totals 3 grams a day. My workout routine will go back to 4 days a week from five and I will post the new routine tomorrow. Cardio will be twice a week, probably Tuesday and Friday morning. Calorie target will be the same at 3800.

Posted by: Pylon

Hey goat, hadn't been here in a while, thought I would drop in. When did you move to Texas?

Posted by: FranktheTank

Quote:

Originally Posted by Egoatdoor

Sunday starts week 6 of 12. I will start tanning at least once a week. I joined a tanning salon today, though the temperature will be 75 tomorrow, so I will get the real thing.

Don't fall asleep in there

Everything's looking good

Posted by: Egoatdoor

Quote:

Originally Posted by Pylon

Hey goat, hadn't been here in a while, thought I would drop in. When did you move to Texas?

Hey Pylon. Good to see you back. I moved at the end of August. The details are on pages 6 and 7.

Posted by: Egoatdoor

Quote:

Originally Posted by FranktheTank

Don't fall asleep in there

Should be OK. They have stand up booths, which I prefer.

Posted by: b_reed23

Sorry I haven't been here in a while...life got in the way

It looks like you are really working hard, and eating right!!

Posted by: Egoatdoor

Here is the new 4 week program I will start on Tuesday. It is a variation of the X Frame Program I used from August through October. As I cut, my legs have a tendency to get real big...too big relative to the upper body and they are actually too big already right now. So, this program emphasizes the back and shoulders, working each twice a week. Hitting these really hard should get upper body back into synch. No deadlifts

and squats will be only be every other week and for 15 reps.

I was worried about doing this much volume as I continue cutting calories, so I cut the rest periods to 60 seconds or less which will reduce the amount of weight and thus the overall intensity and strain on my CNS.

Principles:
• Four day program for four weeks January 8-February 4.
• Rest periods will be 60 seconds except where indicated.
• Minimize warm up sets to save time.

Split:

Tuesday Back/Shoulders
Wednesday Cardio
Thursday Chest/Arms/Abs
Friday Cardio
Saturday Shoulders and Back: Third day of cardio beginning week of January 15th.
Sunday Legs/Abs

If my schedule and energy level allows, the Saturday AM postworkout cardio may be done instead on Monday or Saturday nights at the apartment complex fitness room.

DAY ONE: BACK (HIGH VOLUME)/SHOULDERS (LOW VOLUME):

• WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
• WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
• WEIGHTED CHINS 3 SETS 25 POUND PLATE
• DUMBBELL PULLOVERS 3 SETS OF 10

• BENT LATERALS(ALTERNATE WITH BENT LATERALS ON AN INCLINE BENCH) 3 SETS OF 12
• ANGLED ONE ARM SIDE LATERALS 2 SETS OF 10
• ALERNATE FRONT RAISES ( ALTERNATE W/ FRONT BAR RAISES) 2 SETS OF 10 ( 45 SECOND RESTS)

DAY TWO: CHEST/ARMS/ABS

• INCLINE SMITH MACHINE PRESS 4 SETS OF 12,10,8,8
• DB BENCH PRESS 3 SETS OF 12.10.8
• INCLINE FLYES 3 SETS OF 12 (45 SECOND RESTS)
• CABLE CROSSES 3 SETS 10,15,15 (45 SECOND RESTS)
WEEKS 2 AND 4: DO INCLINE FLYES FIRST TO PRE EXHAUST THE PECS. THEN DO INCLINE PRESS AND DB BENCH PRESS

• SUPERSET: 3 SETS OF STANDING DB ALTERNATING CURLS 10 REPS W/ INCLINE EZ BAR OVERHEAD EXTENSIONS 12 REPS
• SUPERSET: 3 SETS OF CLOSE GRIP BENCH PRESSES 12,10,8 W/ HAMMER CURLS 8,8,8
• SUPERSET: EZ BAR REVERSE CURLS W/ ROPE PUSHDOWNS 2 SETS OF 15,12

DAY THREE: SHOULDERS (HIGH VOLUME)/BACK (LOW VOLUME)

• STANDING DB PRESSES (ALTERNATE WITH CLEAN AND PRESSES) 4 SETS OF 15,12,10,8
• WIDE GRIP UPRIGHT ROWS 4 SETS OF 12,10,8,8
• STANDING SIDE LATERALS 4 SETS OF 15,12,10,8 (30 SECOND RESTS)

• DB SHRUGS 3 SETS OF 12,10,10

• CLOSE GRIP PULLDOWNS 3 SETS OF 10
• SEATED CABLE ROWS 4 SETS OF 12

DAY FOUR: LEGS/ABS

• LYING ( OR SEATED) LEG CURLS 3 SETS OF 15,12,10
• STANDING LEG CURLS 2 SETS OF 12-15 (NO RESTS)
• DB STIFF DEADLIFTS 3 SETS OF 12,10,10

• LEG EXTENSIONS ( WARM UP 2 SETS OF 15)
• FRONT SQUATS ( ALTERNATE WITH 15 REP SQUATS) 3 SETS OF 15,12,10
• CLOSE LEGGED HACK SQUATS 3 SETS OF 12,10,8 ( 45 SECOND RESTS)
• LEG EXTENSIONS (TOES POINTED SLIGHTLY IN) 3 DROP SETS OF 12

• SEATED CALF RAISES 3 SETS OF 15,12,12
• 45 DEGREE CALF RAISES ON FACING MACHINE 4 SETS OF 10
• ONE LEG CALF RAISES ON STEP 60 SECONDS TO FAILURE

Posted by: Egoatdoor

Sunday morning was quads, calves and abs. No real drama today. I'm off tomorrow, then start the new routine on Tuesday.

Today's nutrition: 3724 calories, 220 g protein(23%), 599 carbs (62%), 60 fat (14%). 216 ounces of water.

Posted by: Egoatdoor

Today was a low carb ( and low calorie!) day. 2870 calories, 242 g protein(33%), 305 carbs (41%), 82 fat (25%). 72 ounces of water.

Tomorrow is a workout day, so back to more normal calorie and carb levels.

Posted by: Egoatdoor

Tuesday was the first day on the new routine. It felt different with the shorter rest periods. Kept the intensity low on back, using weights where I was not reaching failure. The rear delt laterals on the incline bench were hard. Those muscles still did not feel recovered from Saturday's tri set blast.

Tuesday's nutrition: 3785 calories, 204 g protein(21%), 576 carbs(58%), 91 fat (21%). Water 168 ounces.

I had an extremely busy day at work. Two loan closings and hours of prep for a big prospect meeting on Wednesday. I did not leave until 8 PM. I did pack an extra power salad in the morning because I thought this may happen, plus I bought a sandwich at the building deli around 5 PM to eat with this. I got home, ate at 9 and crashed 45 minutes later.

Wednesday, up at 4 AM for morning cardio. I did 25 minutes on the treadmill. I had alot of energy, believe it or not, and finished up at 4.5 MPH walking at a level 5 incline. Finished up with 7 minutes of step ups on a bench with dumbbells.

Wednesday's nutrition: 3499 calories, 229 g protein(26%), 491 carbs (53%), 82 fat (21%). Water 120 ounces.

Posted by: b_reed23

busy, busy, busy!!

are you glad that you took this new job?

Posted by: Egoatdoor

Its been a great week at work, but not so great in the gym and at the dinner table, but I have to remember that it is my job that pays for the gym membership, my humongous food bill, the supplements and gives me the flexibility to train whenever and wherever I want.

The meeting with the prospective new customer ( which kept me in the office way late Tuesday) went really well on Wednesday. We were the last of six banks they interviewed. They called Thursday late afternoon, accepted our deal and asked us to attend their quarterly employee meeting at 7 AM Friday morning

so they could introduce us to everybody as their new bankers. There went my Friday morning cardio!!!

Another company I gave a term sheet to last week is also coming with us. They want to close next week.

January is going to be a knockout month.

Thursday morning in the gym was chest,arms and abs. The workout was not half bad, but I was dragging energy wise, even though I added some extra pre workout complex carbs.

Friday, as I said, I missed cardio. Saturday therefore will be high volume shoulders, low volume back and then cardio.

Thursdays' nutrition: 4261 calories, 274 g protein(25%), 605 carbs(54%), 96 fat(20%). 120 ounces of water.

Friday's nutrition: 3517 calories, 231 g protein(25%), 473 carbs(51%), 96 fat(24%). 120 ounces of water.

I'm only at 3600 calories per day this week, 200 below where I want to be.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

are you glad that you took this new job?

Yes, yes and yes!!

It can be hectic and fast paced, but its much more stimulating and interesting than what I would have had if I had stayed in Pennsylvania ( and still had a job, which was not assured). Financially, I am much better off too. Higher salary, much lower taxes and generally a much lower cost of living.

Posted by: Egoatdoor

Saturday morning: Shoulders, back and cardio. Weight session was pretty quick for me, an hour and 45 minutes including warm up and cool down. Mainly dumbbells and machines, plus mainly 60 second rests, so there was not alot of time spent changing plates on barbells and resting between sets.

I drank a whey protein drink in the locker room, then hit the treadmill for 25 minutes of walking. I didn't up the pace much, but did a steep incline and I think it was too much. My lower back has been stiff all day.

Leg day tomorrow. Help!

Weighed 187 1/4 this morning pre workout, down 1 1/4 pounds since Tuesday which was too much.

Saturday's nutrition: 4134 calories, 293 g protein(28%), 623 carbs(58%), 66 fat (14%). 192 ounces of water. Did a refeed today.

Average for the week was low at 3684, less than the 3800 planned. Macros were pretty good, 26% protein, 55% carbs and 19% fat. I started eating chicken breast again the last few days and less red meat.

This coming week, calorie target is 3750. I am adding a third cardio session. I am leaning towards keeping Monday as a totally off day, so cardio would be Wednesday, Friday and Saturday. Will start cutting sodium intake this week. Need to get to the tanning salon. Too busy this past week.

Posted by: Egoatdoor

There were no problems with my lower back today. I did some extra stretches before my workout. Trained legs and abs. A long exhausting workout. Off day on Monday. Shopping for a cowboy hat and boots.

Sunday's nutrition: 3780 calories, 191 protein(20%), 655 carbs (65%), 65 fat (15%). 168 ounces of water.

Posted by: b_reed23

remind me again Ego....when is your vacation?? Are we going to get progress pics again this year??

Posted by: FranktheTank

Quote:

Originally Posted by Egoatdoor

Sunday's nutrition: 3780 calories, 191 protein(20%), 655 carbs (65%), 65 fat (15%). 168 ounces of water.

Are you doing a 30-50-20 macro split Ego? If so, how are you liking it? I am thinking about dropping my 40-40-20 one, because I don't think I need as much protein as I'm consuming...

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

remind me again Ego....when is your vacation?? Are we going to get progress pics again this year??

I leave on February 23, so I'm a little more than 5 weeks away. Right now, I do not plan to have any pictures taken. There is no one around here I am comfortable with enough yet to ask ( for me to stand in front of in a bikini Speedo!!!

), plus I am taking this a bit less seriously than last year.

Posted by: Egoatdoor

Quote:

Originally Posted by FranktheTank

Are you doing a 30-50-20 macro split Ego? If so, how are you liking it? I am thinking about dropping my 40-40-20 one, because I don't think I need as much protein as I'm consuming...

When I started this Journal 9 months ago, I was shooting for a 30/50/20 macro in the offseason, but never really got there. It was more like a 20-25% protein, 55% carb, 20-25% fat breakdown. It is hard for me to get the carb % down because I am very aggressive with my carb intake pre and post workout, which I really feel helps prevent muscle catabolism.

I have not been taking my creatine/dextrose drink post workout the last three weeks, so I am getting the protein number up and the carb number down a bit. Also, as I reduce my overall carb intake the last couple of weeks at the end here next month, I should be in the 30/50/20 range based on what I've done the last couple of years. I was getting there last week with a 26/55/19 average for the week.

Our body types are different (based on what you described in your Journal), plus I have been training a lot longer than you, so it is hard to say if 40/40/20 is better for you, or if you should move towards my ratios. I seem to metabolize carbs fairly easily, plus as my muscles have matured the last 2 years, I can now build muscle on alot less protein than I did before. I was at 1.5 grams of protein per pound (about 270 grams per day)from mid 2002 through mid 2004 and made huge gains going from a bodyweight in the low 170s to almost 190. Since then I have been in the 1.2 range (220/225 per day) off season since then and have still made gains in muscle development while maintaining fat at a reasonable level. Part of this has been through an increase in lean red meat consumption like eye o round roast, lean hamburger and most recently in Texas, buffalo meat( all of this has less protein per gram) and less chicken and turkey breasts and tuna. The amino acids in the meat have done well for me physique and strength wise in the gym. I am also relying more on real food and less on protein drinks and bars.

Regardless of whatever ratios you use, it is imperative that you get sufficient carbs into your system especially post workout and preferably before training also.

Posted by: Egoatdoor

Off day from the gym. Got to the tanning salon plus did my cowboy shopping! Two boots, a Stetson hat and two shirts.

Today's nutrition: Low carb Monday as usual lately. 2814 calories, 223 g protein(30%), 344 carbs (45%), 84 fat(25%). 96 ounces of water.

Posted by: b_reed23

do you already have your Wranglers?? God..men look SO good in a stetson and bluejeans

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

do you already have your Wranglers?? God..men look SO good in a stetson and bluejeans

Yes. I got them last weekend. 4 pairs.

Ooohhh...I hope I look good at the rodeo!!!! But I may have to defend myself from women wanting to slap me on the butt.

Posted by: b_reed23

hey..there are worse things in life! I bet your going to be HOT!! wish you had a digi camera !

Posted by: Egoatdoor

I had an OK workout this morning. Shoulder exercises were really good and intense, but this day one back routine isn't doing it for me

:

• WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
• WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
• WEIGHTED CHINS 3 SETS 25 POUND PLATE
• DUMBBELL PULLOVERS 3 SETS OF 10

I am going to revamp it next week. Either change the exercises or possibly go heavier and with lower reps on the Smith Machine Bent Rows.

Today's nutrition: 4091 calories, 225 g protein(21%), 587 carbs (54%), 119 fat( 25%). Water 120 ounces. The fat was intentionally high. I added extra nuts to my two salads during the day to get the calories up so I would not have to eat a lot at night. I only had 2800 calories yesterday.

Posted by: Egoatdoor

Wednesday morning cardio: 35 minutes on the treadmill. Worked up to 4.1 MPH. Kept the incline level at 4 and had no lower back tightness afterwards. Finished with 8 minutes of step ups on a high bench with dumbbells.

Nutrition: 3721 calories, 240 g protein (25%), 574 carbs (58%), 72 fat (17%). Forgot to write that I weighed 185 3/4 on Tuesday.

Chest and arms on Thursday.

Posted by: Egoatdoor

A good chest, arms and abs workout today.

Today's nutrition: Ate a ton!!

My appetite was jacked all day. 4342 calories, 226 g protein(20%), 676 carbs (59%), 101 fat (21%). 144 ounces of water.

Posted by: Egoatdoor

Friday was cardio day. 20 minutes on the treadmill. Kept the incline to level 3. Worked up to 4.1 MPH. Finished with step ups. Increased dumbbells from 12 to 15 pounds.

Ate much less today after Thursday's pig out. 3283 calories, 201 g protein(23%), 524 carbs (60%), 66 fat (17%).

Posted by: b_reed23

looks great Ego...remember..we all have those "hunger" days

mine happen when it's raining outside...

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

looks great Ego...remember..we all have those "hunger" days

mine happen when it's raining outside...

With the drought down here, you'd starve!!

Posted by: Egoatdoor

A really good workout Saturday morning. It was such a rush to do clean and presses again after so many weeks! The last set wiped me out.

Did cardio after weights. 15 minutes on the treadmill and then 6 minutes of step ups.

Nutrition: 4176 calories, 218 g protein(20%), 723 carbs (65%)

, 72 fat(15%).

Posted by: b_reed23

Quote:

Originally Posted by Egoatdoor

With the drought down here, you'd starve!!

probably just what I need!!

Posted by: Egoatdoor

Sunday was an outstanding leg workout. Really blasted the quads. 15 rep squats, hacks with a very short 45 second rest period, then a drop set/superset of drop set leg extensions with toes pointed in, supersetted with reps on the adductor ( or whatever its called where you push the thighs out) machine. Then finished with 50 steps of walking dumbbell lunges.

My inner quads were on fire all the rest of yesterday.

Didn't "count" yesterday from a nutrition standpoint. My boss flew into town from Dallas late in the afternoon for a couple of days and we met for dinner at local popular seafood restaurant Sunday night for a sort of "get to know you" session and "here's how you're doing so far" type meeting.

Well, this seafood restaurant does not bake its fish. Its all FRIED.

I decided not to seem too "weird" in front of my boss ( I had already passed on alcohol) by asking for something off the menu, so I sucked it up and chalked the meal off as my last "cheat" before vacation. Had calamari (fried of course) and a salad ( which wasn't that great) for an appetizer and then fried shrimp and scallops ( the scallops were HUGE) for the meal. French fries were the only vegetable. No baked potato as an option.

I drank three glasses of clear soda. I had to ASK for water from the server.

I won't be going back to that place, regardless that everyone around here think's its great.

I was at about 2800 calories for the day and 165 grams of protein before the dinner, so I guess I was close to 4000 and 210 or so of protein at the end of the day.

I'm worried about my meal timing today. I have a dentist appointment at 11:15. Its my first here since I moved and its long overdue. It will interfere with lunch, plus I have to drive a half hour back to the office afterwards before I eat. I am going to try to have a big mid morning snack so I do not have too much time between meals.

Off day from the gym today. Back for back and shoulders Tuesday. My Tuesday back workout has SUCKED the last couple of weeks and I am going to change it for tomorrow. More details to come later.

This is now week 8 out of 12. A little more than 4 weeks until vacation. This week, I cut calories, possibly for the last time, to 3700. Will start cutting sodium content by switching to distilled water, cutting out condiments and reducing canned tuna consumption. More protein now will be from chicken breasts ( I hate chicken breasts

), fish and egg whites. Thermogenic( Xenadrine NRG) intake will now increase from 2 to 4 tablets each day. These are the last planned changes in my nutrition until the last couple of days before vacation. Any other changes in diet and cardio will be adjustments based on how I look as each day and week goes along. I am in much better condition right now than I was at this point last year.

Posted by: b_reed23

sounds like a solid plan!

Posted by: Egoatdoor

My diet sucked today. I spent an hour in the dentist chair, was running around like a maniac at work the rest of the day, went too long between feedings, whichever ones I could fit in, forgot to take most of my supplements and then left the pill container at work when I came home. ARGGHHH!!!! I had to eat a huge meal at 9PM to somewhat get caught up, but my protein consumption was way under par. Enough...chalk it off as a shot day.

3401 calories, 153 protein(17%), 517 carbs (57%), 103 fat (26%).

I've revamped my back workouts, hoping to get more intensity in on Tuesdays.

Here's the old and new Tuesday routine for tomorrow:

OLD:

• WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
• WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
• WEIGHTED CHINS 3 SETS 25 POUND PLATE
• DUMBBELL PULLOVERS 3 SETS OF 10

NEW
• T BAR ROWS 4 SETS OF 15, 12, 10, 8
• THREE TRI SETS OF BODYWEIGHT PULLUPS, CLOSE GRIP
PULLDOWNS 10 REPS AND DB PULLOVERS 12 REPS
• ONE ARM DB ROWS 2 SETS OF 10 REPS
• HYPEREXTENSIONS 3 SETS OF 10

And the old and new for Saturday
OLD:
• CLOSE GRIP PULLDOWNS 3 SETS OF 10
• SEATED CABLE ROWS 4 SETS OF 12

NEW:
• WIDE GRIP PULLDOWNS 3 SETS OF 10
• SEATED CABLE ROWS 4 SETS OF 12

Posted by: Egoatdoor

That new back workout was SO MUCH BETTER!! I got a great pump. My lats were flaring after the tri set and then the one arm rows.

I was really surprised when I got on the scale this morning. It was 187 1/4, UP 3/4 from Saturday and 1 1/2 from last Tuesday. I definitely looked bigger today, but had monster cuts, especially in the legs.

Today's nutrition: 4342 calories, 236 g protein (21%), 684 carbs (61%), 87 fat (18%). I was surprised at the number of calories. I did add extra nuts to my two salads and ate an extra protein bar later in the afternoon. I am personal training a co worker. I met him after work at his gym to go through one of the routines I gave him, so except for the bar, I did not eat for 4 1/2 hours.

On a side note, personal training is TOUGH! His form on deadlifts was all wrong. I had to do a couple of demonstrations and now MY hamstrings and glutes are tied up in knots!

Posted by: boilermaker

Good for you, helping out someone in need

Posted by: Egoatdoor

My calves, hamstrings, inner thighs and glutes have been in pain all day. Those deadlift demos last night plus morning cardio today did a number on these old bones and joints.

Cardio: 40 minutes of walking on the treadmill. Kept incline to level 4. Worked up to 4.3 MPH. Finished with 8 minutes of step ups on a high bench with dumbbells.

I did notice in the mirror that my waist is becoming visibly smaller and the abs are starting to show.

Nutrtion was not clean today. Had lunch out at the invite of a work colleague ( that I could not turn down by any means) and we split an apple pie slice for dessert.

Then my credit assistant's baby shower was later in the afternoon. One slice of cake and fruit punch, not too too bad.....

Totals: 3294 calories, 183 protein (22%), 475 carbs(54%), 91 fat (24%). 144 ounces of water.

Posted by: Egoatdoor

A great workout Thursday morning. Chest, arms and abs. Energy level was the best its been in weeks and I actually was adding weights and reps to my sets.

My appetite was jacked all morning and afternoon, just like last Thursday, so I was eating something every 90 minutes or so. Today's totals: 4157 calories, 186 g protein(18%), 695 carbs (64%), 86 fat(18%). 168 ounces of water.

Cardio tomorrow morning. I take my trainee through his second workout Friday night. This time, I am warming up and stretching with him too!!!

Posted by: Journey

Hey ego! I haven't talked to you in ages! Looks like your doing great!

I'm thinking about starting up a journal here.. i gotta get back on track!!! Too many friends and too many night of partying caused weight gain and less exercise..and bathing suit season is coming up! Good to see your still on track!

Posted by: b_reed23

I like what it says under your user name...

Posted by: Egoatdoor

Time to play catch up.

Friday morning: Cardio. 20 minutes on the treadmill, then 10 minutes of step ups and then 120 twists with a bar. I'm doing the step ups every session now. In the past, as I dieted down, my upper body, particularly the chest, shrunk from the additional cardio. I'm finding that doing the step ups with dumbbells in my hand not only work the quads, hams and glutes, but also pump up my chest and shoulders. I'm not seeing the shrinkage like I did in the past. And working shoulders and back twice a week in addition to these seems to be making the entire upper body bigger.

Nutrition: 3498 calories, 227 g protein(25%), 525 carbs (56%), 78 fat (19%). 144 ounces of water.

Saturday: The longggggg day. Shoulders, back, whey protein drink and then more cardio!! 25 minutes today on the treadmill, but kept the step ups to 5 minutes with lighter dumbbells. Traps were blown out from shrugs and hams felt tight. Really good news of the day: My obliques and serratus were clearly visible for the first time.

Nutrition: 3793 calories, 252 g protein ( 26%), 554 carbs (55%), 86 fat (19%).

Sunday: Legs and abs. Got to the gym 2 1/2 hours earlier than normal because I wanted to get home to watch the conclusion of a 24 hour auto race on TV at 7AM. I took a nap Saturday afternoon, but with only 3 hours sleep at night, I was dragging through the workout.

The weather was great this afternoon, so I got real sun at the pool instead of the fake tanning bed type.

No planned changes to the diet this week. I am on track, so calories and cardio will be kept the same. There will be more fish in my diet the last 3 weeks. I bought tuna steaks and catfish fillets at Costco today, plus turkey burgers.

Monday is an off day. Getting a massage after work and I need serious work on my calves and hamstrings.

An interesting story to tell about Friday night. I met my co worker, Jason, at his Bally's for our second session. I noticed a trainer at the desk eyeing me as I waited for Jason to arrive. When we checked in at the desk, the guy, who was the head personal trainer, said we could not train because the gym did not allow outside personal trainers. He probably saw me Tuesday night showing Jason around and carrying a clipboard. I told him Jason was a co worker who asked for my help, that I was not being paid, and after tonight, would not be back there. Jason was then free to seek out the gym's own services if he wanted. The trainer then said he had seen me training other people there, at which time Jason and I both took offense. I had never been to that gym before Tuesday.

We finally ironed it out after a few minutes and I did the session. Seeing that place made me appreciate my gym and working out in the mornings more. It was overcrowded, hot, smelly and there was absolutely no organization on the floor. Plates were all over the place and most dumbbells were not racked properly. We could not find many of the particular weights we needed and it was very annoying.

Posted by: Egoatdoor

Quote:

Originally Posted by Journey

Hey ego! I haven't talked to you in ages! Looks like your doing great!

Thanks Kim. Your journal looks like its going to ROCK!!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

I like what it says under your user name...

Yeah, I thought you'd get a kick out of that. But it is true, regardless of what many ladies (and guys) in my gyms think....

Posted by: Egoatdoor

Monday's nutrition: 2462 calories, 195 g protein(31%), 290 carbs(46%), 62 fat (22%). 96 ounces of water.

I was in pain...calves and hamstrings...after my massage three hours ago. The muscles feel much better now. Hopefully, will be OK when I get up tomorrow.

Posted by: b_reed23

I see cals are still low...is that intentional??

Posted by: Journey

When are we going to get some pics!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

I see cals are still low...is that intentional??

Mondays have been my "off" and low carb (and calorie) days the last few weeks. The cals go up alot on my workout days.

Posted by: Egoatdoor

Quote:

Originally Posted by Journey

When are we going to get some pics!

No plans for pics this year. No one here to take them.

Posted by: Egoatdoor

My back and shoulder workout today was so so. I was on low carbs from Sunday afternoon through about 8:00 last night and even though I had extra carbs pre workout, my energy level was pretty low. I was so exhausted, I fell asleep at the breakfast table afterwards.

Weighed 185 1/2 pre workout.

A long day at work. Stayed until 8PM. I was invited out to lunch after a loan closing, which was good because I got some great grilled Texas Redfish...yummy... and was able to save my salads in the refrig at work until the late afternoon and evening.

Just finished a late dinner of fish, egg whites and a potato. Going to bed.

Cardio tomorrow morning.

Today's nutrition: 3343 calories, 226 g protein(27%), 473 carbs (55%), 65 fat (18%). 120 ounces of water.

Posted by: Egoatdoor

This morning, I did the Gauntlet stair climber for the first time in a long while. In the past, it caused my legs to get too big relative to my upper body when dieting, but this time I am holding my upper body size, so I decided to do this for a change of pace as the treadmill by itself was boring me. ( I don't ride the bike because a few years ago, I discovered it was causing knee problems).

Did 5 minutes on the Gauntlet, then 25 minutes on the treadmill and 8 minutes of step ups.

Today's nutrition: 3495 calories, 238 g protein(27%), 468 carbs (51%), 83 fat (21%). 144 ounces of water.

Chest and arms tomorrow, which is three weeks to the day from vacation.

Posted by: b_reed23

I dont think 5 minutes of stairs is gonna hurt ya!

Posted by: Egoatdoor

Had a really good chest and arms workout Thursday morning. It was my best workout in a few days. Vacation is three weeks from today. I'm thinking of staying on the wagon through the first weekend there ( for the beach), then start pigging out on Monday.

I'm going to totally change my splits when I get back from vacation and I am looking at a couple of different options. Plus, what body parts should I be working on improving when I get back?

Nutrition: 3749 calories, 237 g protein(25%), 548 carbs(56%), 78 fat (19%).

Posted by: Journey

ohhh.. vacation!!

where ya going!

Posted by: Egoatdoor

Quote:

Originally Posted by Journey

ohhh.. vacation!!

where ya going!

Miami/Ft Lauderdale for ten days.

All of us old fogey snowbirds hit the beaches down there in February before the spring breakers invade!

Posted by: Egoatdoor

Friday morning cardio: 8 minutes on the Gauntlet, then 15 minutes on the treadmill and 5 minutes of step ups.
Saturday: Shoulders, back and more cardio.

Ten minutes this time on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. My weight Saturday pre workout was 184 pounds, down from 185 1/2 on Tuesday and 185 3/4 last Saturday. The Gauntlet and the step ups seem to be burning cuts in my quads.
Sunday: A monster leg workout. Quads: 15 rep squats, compound set of hack squats and adductor machine, drop set leg extensions and then added two sets of dumbbell lunges. My inner quads, hams and glutes are burning!

This week, I cut back to 3 days with weights and lower the volume. This is the last full week before vacation. Here is the schedule:

Monday, Wednesday and Friday: cardio
Tuesday: Chest, shoulders and biceps.
Thursday: Back, hams and triceps
Saturday or Sunday: Quads, calves and abs.

Nutrition:

Friday: 3293 calories, 244 g protein(29%), 475 carbs(55%), 58 fat(16%). 144 ounces of water.
Saturday: A refeed day after several days of low calories. 3839 calories, 238 g protein(25%), 567 carbs(57%), 80 fat (19%). 192 ounces of water.
Sunday: 3633 calories, 249 g protein(27%), 503 carbs(54%), 77 fat (19%).

Sunday and I have been cooking all afternoon and night!

Broiled catfish, baked potatoes, yams, grilled turkey burgers, eye o round roast....food is cooked for the whole week!

Posted by: b_reed23

yay! I did the same thing today...plenty of chicken and steak for next week

Catfish sounds good right now...couple more months and I can fish for my own!

Posted by: Egoatdoor

Monday cardio: Kept it light as I had not yet recovered from Sunday's leg thrashing. 20 minutes on the treadmill and 12 minutes of set ups. Alot of Super Bowl hangovers

...the gym was empty.

Nutrition: 3079 calories, 225 g protein(29%), 445 carbs (55%), 54 fat (16%).

Tuesday: Worked chest, shoulders and biceps. 10 rep sets, moderate weights. I threw in compound sets for chest and shoulder to cut the workout time. I was wiped out afterwards.

The early morning crowd was back again.

Nutrition: 3641 calories, 208 g protein(23%), 596 carbs(63%), 60 fat(15%).

I am dropping water like crazy. Weight down to 182 1/4 from 184 Saturday and 185 1/2 last Tuesday.

Posted by: b_reed23

just in case I don't see you again before you leave....have enough fun for both of us!!!! I hope you have a blast on your vacation

Posted by: Egoatdoor

Wednesday cardio: 25 minutes on the treadmill. 8 minutes of step ups.
Calories: 3437, protein 233g (27%), 430 carbs (48%), 95 fat(25%). 192 ounces of water.
Thursday: Back, hamstrings and triceps. I love training back!!
Calories: 3885, protein 227 g(23%), 530 carbs(52%), 110 fat(25%). Pecans, eye o round and catfish increased the fat content. 144 ounces of water.
Friday cardio: 8 minutes on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. End of the week. Worn out.

Calories: 3206, protein 213 g(26%), 465 carbs(57%), 61 fat(17%). 188 ounces of water.

Off day on Saturday. Massage and tanning only.

Posted by: Egoatdoor

Sunday's workout was quads, calves and abs. I did several sets of lunges at the end of the quad workout, including single leg lunges on a step and walking barbell lunges.

I put my post vacation workout routine on paper this weekend and can't wait to start it when I get to Florida next week. I will be prioritizing shoulders( need to continue building width), calves and hamstrings.

Saturday's nutrition: 3813 calories, 329 g protein ( lots of lean hamburger, turkey burgers and fish) ( 34%), 387 carbs(39%), 114 fat (27%). 144 ounces of water. My calorie count was up this week from a very low 3376 last week to 3527.

This coming week, no planned changes in the diet. I missed my cardio this morning due to a dentist appointment and right now I do not plan to make up for the day.

Sunday's nutrition: 3690 calories, 201 g protein(21%), 564 carbs (58%), 84 fat (20%). 192 ounces of water. Carbs were up from Saturday due to again having pre and post workout carbs as it was a workout day.

I have a couple of early morning meetings this week which will limit my time in the gym those mornings, so my workout schedule will change. I am only doing chest and shoulders Tuesday. Bis will be moved to the weekend.

Posted by: Egoatdoor

Monday was an off day. No cardio because I had an early morning dental appointment to get a filling. Low calorie day. 3104. 205 protein(26%), 358 carbs(43%), 110 fat (31%). 96 ounces of water.

Tuesday I worked chest and shoulders. I am still going heavy, working in the 10 rep range, to help retain muscle size and I think its working. The last couple of years, I worked in higher rep ranges and lowered the intensity, which I think now was a mistake. I surprised myself with 55 pound dumbbell shoulder presses today, which was only 5 pounds less than my absolute max.

Weight is now 181 1/4. Leg cuts were not there at all today

, probably because its been 3 days now without cardio. Back on the step and treadmill tomorrow.

Tuesday's diet: 4306 calories

269 g protein(25%), 653 carbs(58%), 85 fat (18%). 144 ounces of water. The calorie count surprised me. I was ravenous after my workout. I ate some extra in my post workout meal and then downed another protein shake as soon as I got to work. Then I had an unexpected last minute restaurant lunch with a new borrower to negotiate the final terms so we could close a deal that has been hanging around for awhile. It was relatively clean ( fish, baked potato and seafood gumbo), but the grilled fish portion was pretty large. It was also an administrative assistant's appreciation day in the office and I had to have a small dish of ice cream

with the entire group.

Posted by: Egoatdoor

Wednesday was cardio. 10 minutes on the step, 15 minutes treadmill and 10 minutes of step ups. I worked back on Thursday, then more cardio Friday morning. Saturday was exhausting: arms and then cardio. I could hardly stand up afterwards and ended up sleeping for 2 1/2 hours afterwards.

I was still feeling fatigued on Sunday, but gutted out a leg workout. I was working in the 10 rep range all week and the body was having trouble handling the intensity as the week wore on. 11 weeks of dieting will do that to you.

Been taking it easy all day today. No workouts on Monday. I'm off from work Monday, but have a ton of things to do so I can get out of here on Thursday morning.

Posted by: b_reed23

just a few more days to sun, women in bikinis, sand, and umbrella drinks!!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

just a few more days to sun, women in bikinis, sand, and umbrella drinks!!

Yup!!

I wish you and hubby were coming along too!

Posted by: b_reed23

beleive me....so do I, my friend, so do I!! I need a vacation SO bad...

Posted by: Journey

Have a great vacation

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

beleive me....so do I, my friend, so do I!! I need a vacation SO bad...

South Florida...February 2007..you, me and hubby....we'll rock the beach and the gyms!!!

Posted by: Egoatdoor

Leaving tomorrow. Doesn't it always happen...13 hours at work today..but its over and I'm not thinking about work again until I get back!!!

I'll post again when I get back on March 6th.

Happy training everybody!

Posted by: b_reed23

hmmm...I'll have to see what I can do for Feb 2007....hubby may not be keen on the idea of me wanting to take vacation with a total hottie

have fun for me too!!

Posted by: b_reed23

Posted by: Egoatdoor

Hi everybody. I have not dropped off the face of the earth. My Internet connection went out when I was on vacation and it took a week for it to be fixed after I got back. Then it went down AGAIN. I hope its fixed this time.

Anyway, I'm back and better than ever. I was depleted and overtrained when I left for vacation on the 23rd. I took four days off from training. Ate, slept and went to the beach. The following Monday, went roaring back to the gym (Golds Ft Lauderdale) and had a great week of training. My body also bounced back strongly. I had a caliper test done the next weekend at Golds. I was 179 depleted pounds when I left home. That day, I measured out at 184 pounds and 8% bodyfat.

I have a new training program and new goals for the next three months. But I am ending this journal and am not planning on another journal as I am finding it more and more difficult to do this while working the number of hours I am putting in at work, training 5 days a week, making sure I get my meals in and getting enough rest and sleep. So adios to everybody here and special thanks to Billie for her encouragement. I will still be lurking on the board here.

Posted by: b_reed23

aw....

so, tell us about Florida...the beaches, the girls, the eats...everything!!

OMG...8% DAMN!!!!!!!!!!!! you go boy!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

so, tell us about Florida...the beaches, the girls, the eats...everything!!

Beach: Was fine. The water was a bit cold the first day. The air temps apparently had been pretty chilly the week before. After that, temps were much more bearable and the last day there, it was so hot I was getting in the water every 15 minutes or so. There were a ton of Canadians on the beach that week...

English was like the third language.

Girls... not many speaking English.

Eats: Ate a TON! Went to Golden Corral about six times for dinner. But didn't have much junk or desserts. Lots of red meat, chicken and vegetables.

My body needed the food and I filled out really nice by the end of the vacation.

Golds Gym, Commercial Blvd, Ft Lauderdale: A really good gym if anyone is ever down there. Very bodybuilder friendly. Great three way mirrors in the locker room if you want to check out all sides of your physique!

Posted by: b_reed23

Posted by: Egoatdoor

Hey Billie.

I'm in a bit of a lull. I took two weeks not totally off, but trained very little. I went through an unbelievable growth spurt after I got back from vacation. Trained 5 days a week for 10 weeks, worked shoulders, hamstrings and calves alot. Ate a ton. Put on 18 pounds in 10 weeks.

I needed a break, so I cut back on eating and training for a couple of weeks. I started up again at full intensity on Sunday. Back on the "X Frame" program I used last August through October for six weeks.

Working a lot of hours at work, so with this and training, I don't have time to post on the boards much anymore.

Posted by: b_reed23

That's alright...I just missed you!!

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