KelJu's Master Plan [Forum Archive]

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KelJu's Master Plan

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Posted by: KelJu

Quote:

Originally Posted by fufu

Woohoo! How is your break treating you? That is if you are on break...if you are not my apologies.

Treating me great. I have been working close to 50 hours during my break, but I am loving it. this upcoming semester is going to be well funded. I took on some extra projects that are all paying off nicely. I didn't spend any money during new years, so I bought me a new toy.

http://www.sirius.com/servlet/Conten...=1158082417240

Posted by: fufu

WOw, that looks pretty cool. Must come in handy all over the place.

Posted by: fufu

Congrats on the PR's, those are some crazy shrugs.

Posted by: KelJu

Friday 01/05/07
Leg Day

Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 340 x 3

Lying Leg Curls: (3m RI)
Set 1: 150 x 5
Set 2: 160 x 5
Set 3: 170 x 4

SLDL: (2m RI)
Set 1: 135 x 8
Set 2: 185 x 8

Seated Calve Raises: (2m RI)
Set 1: 180 x 30
Set 2: 225 x 30
Set 3: 270 x 20
Set 4: 135 x 70

I feel stronger now than I have ever been in my life. I know that I will probably start cutting again in a few weeks. I will miss the feeling of throwing up good numbers.

Posted by: Bakerboy

Nice squats, kelJu- what's your weight at these days... ? What's with the 135Calf raises for 70 reps-- that's crazy. 150 reps for calves-- damn!

Posted by: KelJu

Monday 01/07/07/06
Push Day

Flat Bench Press: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5

Smith Machine Inclines: (2m RI)
Set 1: 225 x 4
Set 2: 223 x 4
Set 3: 230 x 3

Standing Military Press: (2m RI)
Set 1: 115 x 6
Set 2: 135 x 5
Set 3: 185 x 2 *PR

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW+25 x 10
Set 3: BW+35 x 10

Cybex Triceps Extensions: (1.5m RI)
Set 1: 100 x 4
Set 2: 125 x 4
Set 3: 137.5 x 4

I'm fairly happy with that.

Posted by: fufu

Looks good! A push movement PR has presented itself, gj.

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

Nice squats, kelJu- what's your weight at these days... ? What's with the 135Calf raises for 70 reps-- that's crazy. 150 reps for calves-- damn!

Thanks man. My weight is in the 230 range, I am a fat cow and loving it. I like to goof off on calfs a little just because I believe that calfs can handle the abuse.

Posted by: KelJu

Quote:

Originally Posted by fufu

Looks good! A push movement PR has presented itself, gj.

Thanks. I am going to enjoy it while it last, because I will be going on a cut soon.

Posted by: KelJu

I hurt my back while warming up for deadlifts. Yeah, that is right. I actually hurt myself warming up. I am going to take a week off since I was due a de-load anyway.

Posted by: fufu

What kind of pain is it? Better hurting yourself on a warm up set rather than a heavy one I suppose.

Posted by: KelJu

Quote:

Originally Posted by fufu

What kind of pain is it? Better hurting yourself on a warm up set rather than a heavy one I suppose.

I numb, but throbbing sort of pain.

Posted by: fufu

Posted by: KelJu

Quote:

Originally Posted by fufu

Haha, That is great. I don't even get the joke, but some how it is still funny.

Posted by: KelJu

Thursday, 01/1/2007
Pull Day

Chin-Ups: (2m RI)
Set 1: BW x 10
Set 2: BW x 8
Set 3: BW x 5
Set 4: BW x 6

Iso-Laterial Hi Rows: (2m RI)
Set 1: 200 x 6
Set 2: 275 x 6
Set 3: 300 x 5 *PR

Barbell Shrugs: (2m RI)
Set 1: 225 x 25
Set 2: 315 x 25
Set 3: 405 x 15
Set 4: 450 x 10

I finished the rest of my workout from the day my back started hurting on warm-ups. I didn't do deadlifts. I am going to not do deadlifts for a while, until I feel comfortable stacking heavy weight again. Barbell shrugs didn't bother my back.

Posted by: fufu

Woohoo PR

Posted by: KelJu

Rededication Time

Posted by: KelJu

It is time to get my ass in gear for training, school, and personal growth. I have made incredible gains over the fall semester, but I got a little lazy also. I was eating dirty on top of clean which has given me a nice fat belly. I am going to carb-cycle slowly down to a good summer time BF%.

I started the program this morning. My diet is going to be meticulous, and my training is going to be strict. I am still slightly worried about the strange back pain I had during my last set of deadlifts, so I am going to lay off of deadliftss for about 2 – 3 weeks. Training days will be geared more toward physical fitness rather than power lifting. I feel that I am pretty close to the limits of my connective tissues, and I don’t want to wreak injury for the sake of ego. Training routine is going to stay push/pull/legs just because I really like it. I guess I will experiment with a linear periodization with a shock on the 3rd week, but followed by a 4rth standard week. 5th, 10th, and 15th weeks will be designated for deloads.

Carb-cycling is going to be different this time around. I have come to the conclusion that my body is sensitive to carbs. The rotation will fall the same:

High Carb
Low Carb
No Carb

But, this time High carb and low carb days will have a slightly reduced carb intake with each meal while raising good fats and proteins. I will be supplementing with both fish oil and flax seed. I will be eating less beef and pork than last time and try to focus more on chicken, fish, and beans.

My school schedule blows goats for quarters because I have 4 tough 400 level classes with 2 labs. I will have to go to morning classes, then work, then night classes. I know I can do it, but I may have to take drastic measures. I plan to format all of my computers that have games on them, toss the games, and then plan a schedule that will allow training time into my weekly schedule, but still leave enough time to breathe. The last thing I want to do is getting stressed out. Stress leads to panic, leads to anxiety attacks. I can’t afford that.

Sleeping is incredible right now. My neurologist just put me on Seroquel to be taken on top of my ambient. It is fucking nuts. I have slept 8-10 hours every night for the past 3 days. My mind feels sharper, and my energy level is through the roof. That alone could be what lit the fire under my ass to get organized and start my new training program. I hope this last for a while. My Dr. says 25mg of Seroquel knocks most people out for 10 hours or more, but insomniacs like me usually require 400mg or more.

Posted by: KelJu

Friday - 01/12/2007
High Carb Day:
9:30am
1/2 Cup Oatmeal - 150cal
3 Large Eggs - 280cal

12:00pm
1/2 Cup Oatmeal - 150cal
2 Large Eggs - 190cal

Posted by: fufu

Sounds like a smart and well though out plan. Best of luck to you. You really seem to be able to get yourself in gear for shit.

I decided a couple weeks ago I need to do the same things. Focus on diet, training, sleep and class strictly. Especially sleep. If I can manage my times better instead of diddling around on the computer for several hours I think I can finish all my work better and have more time to spend with friends.

Glad that your sleep is getting better.

Sleep is huge for me, it affect so much of how I feel.
My biggest hurdle will be going to bed early consistantly.

Posted by: Squaggleboggin

I'm also an insomniac. Better sleep would be great for basically all aspects of life.

As fufu said, it looks like a very solid plan. Good luck, my friend.

Posted by: fufu

Quote:

Originally Posted by Squaggleboggin

I'm also an insomniac. Better sleep would be great for basically all aspects of life.

As fufu said, it looks like a very solid plan. Good luck, my friend.

Have you tried melatonin or valerian root?

Posted by: KelJu

Thanks guys. As usual, support from friends at IM is a priceless commodity when pushing one's self to excel.

Squaggleboggin, as Fufu already stated melatonin and valerian root help. You might also try 5-htp, and calcium citrate.

Posted by: DOMS

Quote:

Originally Posted by Squaggleboggin

I'm also an insomniac. Better sleep would be great for basically all aspects of life.

Have you (or you, KelJu) tried melatonin?

Edit: Damn you, fufu!

Posted by: fufu

lawl.

Melatonin is awesome though. I'm not just saying that, the stuff fucking works. Once I went to bed after sleeping 11 hours and only had been up for 8and I got 5 hours of sleep after taking it. I was out within 20 minutes. Normally I could be up for 14-15 hours and it would take alteast and hour to fall asleep.

Now I'm not saying I do that all the time(going to bed after being up for so short), just using it as an example.

Posted by: Jodi

Have you ever tried 5-HTP? That stuff is great and doesn't leave you groggy in the morning like melatonin.

Posted by: Squaggleboggin

I'm a little hesitant to use any kind of drugs or herbs, though. I'd rather just train my body and mind to fall asleep of their own accord. Usually with sleeping pills and other such insomnia fixes, if you stop using them you end up worse than before you started. For example, with extra melatonin, the body may stop making it altogether since there is no longer any need to do so. But that's just my relatively inexperienced opinion. Thanks for the info.

Posted by: fufu

Quote:

Originally Posted by Squaggleboggin

I'm a little hesitant to use any kind of drugs or herbs, though. I'd rather just train my body and mind to fall asleep of their own accord. Usually with sleeping pills and other such insomnia fixes, if you stop using them you end up worse than before you started. For example, with extra melatonin, the body may stop making it altogether since there is no longer any need to do so. But that's just my relatively inexperienced opinion. Thanks for the info.

Actually trouble recommended it to me and she said my levels would come back to normal eventually. I just need to taper off. I used to need 6 grams of it and now I am down to 3. I could probably go down to 2 as well.

I wouldn't want to take anything that I would become dependent on.

Posted by: Jodi

You are on the right track Squaggleboggin.

Melatonin is a hormone your body produces. Just like any other hormone, used haphazardly and your body shuts down its own production of melatonin. Then when you come off there will be conseques such as insomnia (worse than before the melatonin) depression, fatigue, high cholesterol, high blood pressure, blood clots, heart issues in general, prostate enlargement in men and women menses issues. As it stands now, as you age your body produces less of it already.

Another major issue with overuse of melatonin is that it can also affect circadian rhythms which can in turn mess with your adrenal glands and your production of cortisol, ACTH and DHEA. Trust me you don't want to go there!

Posted by: Squaggleboggin

Quote:

Originally Posted by Jodi

You are on the right track Squaggleboggin.

Melatonin is a hormone your body produces. Just like any other hormone, used haphazardly and your body shuts down its own production of melatonin. Then when you come off there will be conseques such as insomnia (worse than before the melatonin) depression, fatigue, high cholesterol, high blood pressure, blood clots, heart issues in general, prostate enlargement in men and women menses issues. As it stands now, as you age your body produces less of it already.

Another major issue with overuse of melatonin is that it can also affect circadian rhythms which can in turn mess with your adrenal glands and your production of cortisol, ACTH and DHEA. Trust me you don't want to go there!

I see. I'd speculate that its production is strongest during the teen years (when about 9.2 hours of sleep is recommended) and tapers thereafter. I'm only seventeen, though, so you'd think I'd be producing it like crazy.

You're definitely right - I don't want to mess with anything that serious. Note that this makes me more hesitant to take anything, haha.

Posted by: fufu

Quote:

Originally Posted by Jodi

I'm gonna die!

But seriously, what is your idea of haphazardly use of it?

Posted by: Jodi

Using it more than 4-6 weeks and taking more than 3mg per day. It's like any other hormone..........

Posted by: KelJu

Quote:

Originally Posted by Jodi

Using it more than 4-6 weeks and taking more than 3mg per day. It's like any other hormone..........

I don't even need all that other stuff anymore.

400mg Seroquel
15mg Ambien

FTW!

Friday 01/12/07
Leg Day

Squats: (3m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 315 x 6
Set 4: 350 x 3 *PR

Lying Leg Curls: (3m RI)
Set 1: 150 x 6
Set 2: 160 x 5
Set 3: 170 x 5 *PR

Seated Calve Raises: (2m RI)
Set 1: 225 x 25
Set 2: 270 x 20
Set 3: 270 x 15
Set 4: 180 x 80 *PR

Well this concludes my last power week for a while. I will be training higher reps for the next 6 months. Damn I am going to miss days like this. My ego almost exploded and ran out of my ears today. I made PR is every freaking lift.

I was a little cocky leaving the gym I guess. I stopped at fresh market to ge tsome almonds, pecans, and cashews to make a trail mix. I am going camping tonight. I was wearing my hooters shirt from the gym still, and the girl re-stocking the nuts asked me if I worked there. I told her, "Yeah I used to be a hooters girl back in the day". I was high as hell, but luckily she laughed her ass off or I would have felt like a big douche nozzle.

Posted by: Squaggleboggin

Wow. Nice job. And way to turn on the ol' charm, heh. All's well that ends well.

Posted by: KelJu

Saturday - 01/13/2007
Low Carb Day:
9:00am
2 servings of tuna salid

11:00am
2 servings of tuna salid
1 piece of multigran wheat bread

2:00pm
2 servings of tuna salid
1 piece of multigran wheat bread

5:00pm
2 servings of tuna salid

8:00pm
2 servings of tuna salid

Posted by: Little Wing

hi there.

Posted by: KelJu

Quote:

Originally Posted by Little Wing

hi there.

What is up yo. The avatar is too cool.

Hopefully one of these days, some of your style will rub off on me.

Posted by: KelJu

Sunday - 01/14/07
Push Day / 8-12 Range

Flat Bench Press: (1m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 225 x 8
Set 4: 225 x 9

Standing Barbell Military Press: (1m RI)
Set 1: 95 x 8
Set 2: 100 x 8
Set 3: 110 x 8

Seated Dumbell Presses: (1.5m RI)
Set 1: 40 x 12
Set 2: 40 x 12
Set 3: 40 x 11

Dips: (1m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 12
Set 4: BW x 10 WTF

Arm Extensions: (1.5m RI)
Set 1: 75 x 12
Set 2: 75 x 12
Set 3: 75 x 12
Set 4: 75 x 10

That is not what I expected. I am thinking that maybe since today was a no carb day that my body was running low on energy. I was just sure that I would be able to get 3x10@225 on bench press. Dips are sucking balls too. Dips use to be one of my strongest exercises, but not anymore. I have been training low reps for a while, so maybe my slow twitch fibers are asleep.

My conditioning is pathetic. High reps and my weed habit had me wheezing half way through the workout. I was going at a medium pace from exercise to exercise with fairly low RIs. My knees can not hold up to the amount of squatting I do and running, so I will toss out running and use some sort of elliptical machine.

All in all I expect great things. I feel very motivated, so I just need to do what I know I need to do and I meet my new goals ahead of schedule.

Posted by: Little Wing

thanks. exercising is back up. n wondering why i have developed the brain hiccup of suddenly starting to spell it like i pronounce it, excercise. Results 1 - 10 of about 3,740,000 for excercise. apparently i'm not alone

Posted by: KelJu

Sunday - 01/14/07

No Carb Day:

10:30am
4 eggs

2:00pm
3 eggs
1 cup of steamed brocolli

5:00pm
2 eggs
1 cup of steamed brocolli
3 babyback ribs

Posted by: KelJu

Sunday - 01/14/07

No Carb Day:

7:30am
5 grilled chicken wings
3 large spoons of pea salid
1/8lb of grilled Hamburger Meat

9:00pm
1/2 cup mixed nuts (fresh almonds, pecans, brazil nuts)
1 chicken wing
1 cup cottage cheese

Posted by: KelJu

Monday - 01/15/07

I am thinking that maybe I will start recording other data that could be of interest to me later. I always seem to be fighting a battle with my skin and my sleep. From here on out I will be recording those things as well by ranking them on a scale of 1 - 10 with 1 being the worst and 10 being the best. I will also start counting weight so that I may see when to tweak my diet.

Weight: 229
Sleep: 9
Skin: 5

High Carb Day:

10:30am
1/2 cup oatmeal
1/2 cup mixed nuts (fresh almonds, pecans, brazil nuts)

1:30pm
1/2 cup oatmeal
10oz broiled atlantic salmon

Posted by: KelJu

Monday - 01/15/07

High Carb Day:

3:30pm
1/2 cup oatmeal
1/2 cup mixed nuts (fresh almonds, pecans, brazil nuts)
8oz broiled salmon

6:30pm
2 seafood stuffed salmon fillets
1 cup brocolli

6:30pm
1 cup brocolli
2 cups cottege cheese

Posted by: KelJu

Monday - 01/1/2007
Pull Day / 8-12 Range

Chin-Ups: (1m RI)
Set 1: BW x 12
Set 2: BW x 10
Set 3: BW x 8
Set 4: BW x 7

Iso-Laterial Hi Rows: (1m RI)
Set 1: 160 x 12
Set 2: 180 x 12
Set 3: 190 x 9

T-Bar Row: (1m RI)
Set 1: 90 x 10
Set 2: 90 x 9
Set 3: 90 x 9

Barbell Shrugs: (2m RI)
Set 1: 315 x 25
Set 2: 405 x 20
Set 3: 425 x 15 *PR
Set 4: 450 x 12 *PR

Dumbell Hammer Curls: (1m RI)
Set 1: 30 x 12
Set 2: 35 x 10
Set 3: 35 x 8

Wow! I knew deadlifts where exhausting my pulling movements, but I didn’t know it was that much. Most of my numbers when up when I didn’t deadlift today. Shrugs are still getting better. To be honest, I think I could do a lot more, but my grip can't handle anymore. I really need to start doing more grip work.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Barbell Shrugs: (2m RI)
Set 1: 315 x 25
Set 2: 405 x 20
Set 3: 425 x 15 *PR
Set 4: 450 x 12 *PR

Good shit!

Posted by: KelJu

Quote:

Originally Posted by DOMS

Good shit!

Thanks dude.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Thanks dude.

I was going to say something like, "That's intense! I'm surprised your uterus didn't fall out!", but I decided not to.

Posted by: KelJu

Quote:

Originally Posted by DOMS

I was going to say something like, "That's intense! I'm surprised your uterus didn't fall out!", but I decided not to.

Haha, you should have. Trust me I of all people realize our much of a blood belching vagina I can be sometimes.

Posted by: KelJu

Tuesday - 01/16/07

Weight: 226
Sleep: 8
Skin: 6

Low Carb Day:

9:30am
1/2 cup oatmeal
1&1/2 cup cottage cheese

12:30pm
1/2 cup oatmeal
8oz Tune Steak

Posted by: KelJu

Tuesday - 01/16/07
Low Carb Day:

3:30pm
1 cup steamed brocolli
1 cup Kaishi Puffs w/ organic blueberries
1 cup mixed nuts (fresh almonds, pecans, brazil nuts)

6:30pm
1 cup steamed brocolli
8oz grilled tuna steak
1 cup mixed nuts (fresh almonds, pecans, brazil nuts)

8:00pm
1lb frog legs

9:30pm
1&1/2 cup cottage cheese

Whoops, I might have over done it with the carbs today.

Posted by: fufu

Frog's legs? No way!

Posted by: KelJu

Quote:

Originally Posted by fufu

Frog's legs? No way!

If a chicken fucked a Talipa, their offspring would taste like from legs. Walmart in my area is now selling them fresh for $4.59 per pound. I am sick of chicken, so it is a nice substitute.

Posted by: KelJu

Wednesday - 01/17/07

Weight: 226
Sleep: 8
Skin: 7

I am giving my skin a 7 today just because it is the best I have seen it in a long time. I have no new bumps and the old scars a slowly starting to heal and go away. I have been using absolutely no acne products. I read that if you use Head and Shoulders Shampoo for dandruff as a body wash, it could help people with extremely sensitive skin. It seems to be working great. I go through a bottle of shampoo a week, but that is still cheaper than all of the shitty acne products I buy that never worked. This might be the miracle cure I have been looking for.

No Carb Day:

9:00am
4 large eggs

12:30pm
10oz broiled atlantic salmon
1 cup brocolli

Posted by: KelJu

Wednesday - 01/17/07

No Carb Day:

1:00pm
1 egg
1/8 cup mixed nuts (fresh almonds, pecans, brazil nuts)
Large Myoplex drink

Leg Day / (8-12) Range

Squats: (1.5m RI)
Set 1: 135 x 6
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 300 x 10

SLDL: (1m RI)
Set 1: 115 x 10
Set 2: 125 x 10
Set 3: 135 x 10
Set 4: 155 x 10

I went easy on these because I didn't want to aggrovate my back. It still feels a little funny from the other day. Just to be safe I am going to slowly work up to heavier weights. I really don't want to injure my lower back, so slow and easy will be the smart thing to do.

Lying Leg Curls: (1m RI)
Set 1: 120 x 5
Set 2: 100 x 10
Set 3: 100 x 6

I guess those SLDLs sapped my hamstrings. Perhaps I will drop the leg curls once I work up to a heavier weight with the SLDLs.

Standing Calf Raises: (1m RI)
Set 1: 250 x 25
Set 2: 250 x 25
Set 3: 300 x 25
Set 4: 320 x 25
Set 5: 350 x 20 *PR

Seated Calve Raises: (1m RI)
Set 1: 180 x 60
Set 2: 180 x 40+20s static Squeeze

Hanging Towel Holds:
Set 1: 25s
Set 2: 20s

Wow! I suck at hanging towel holds. I should probably do these twice a week until I can hold on for a respectable amount of time. The rest of my workout went great. I wasn't sure if I would be able to get 300x10 on the last set of squats, but I pulled it out. I like the way SLDLs feel, so I will probably replce leg curls with the SLDLs.

Posted by: DOMS

Good Lord, look at that workout. You're a sick, sick man...

Good job on the PR! Working through that burn must have been tough!

Posted by: BigDyl

How could you eat Kermit?

Posted by: KelJu

Quote:

Originally Posted by DOMS

Good Lord, look at that workout. You're a sick, sick man...

Good job on the PR! Working through that burn must have been tough!

Thanks dude. I am paying for it now. I have to be at work in 40 minutes, but I can't move right now. I am stuck to this chair.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Thanks dude. I am paying for it now. I have to be at work in 40 minutes, but I can't move right now. I am stuck to this chair.

So...you'll be doing the prison bitch walk.

Posted by: fufu

Wow, nice squats. 315x10 probably isn't that far away. I bet you could hit it too because you got 300x10 after a couple high rep sets. good job.

hanging towel holds are a great idea for grip strength, I think I will use them tommarow actually. I'm always looking for something interesting to do for grip strength, static holds get a bit boring.

Frog's legs must be a southern thing. Lol, I don't think I have ever seen that sold up here in MA. I think when I was on New Orleans they had them.

oh yeah, you can always try unilateral leg curls for something different, I like those.

Posted by: Brutus_G

I want frog legs!

Posted by: Brutus_G

What happened to your skin Kelju?

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

What happened to your skin Kelju?

I'm a retard. I tried a small cycle last February, and I am still paying for it. Besides the fact that I didn’t know what I was doing and got very sick, my skin went nuts. my entire back broke out with cystic acne. I am not 100% sure it was the AS, but I am pretty sure. Now that my skin is clearing up, I never want to do hardcore AS. I have done M1T by it self before with few side effects.

Posted by: KelJu

Wednesday - 01/17/07

No Carb Day:

4:00pm
8oz Broiled salmon
1&1/2 cup brocolli
1/3 cup (fresh almonds, pecans, brazil nuts)

7:00pm
2 8oz bakes chicken w/ carbwell BBQ sauce

Posted by: KelJu

Wednesday - 01/17/07

No Carb Day:

9:00pm
8oz baked chicken breast w/ carbwell BBQ sauce

Posted by: KelJu

Thursday - 01/18/07
High Carb Day:

8:30
1/2 cup outmeal
2 Large Eggs

11:00am
1/2 cup outmeal
2 Large Eggs

Posted by: KelJu

Thursday - 01/18/07

Weight: 226
Sleep: 6
Skin: 8

I got in the tanning bed for about 10 minutes yesterday, and my skin looks even better this morning. It is a little dryer, and the scars are still healing. I am loving this.

Posted by: KelJu

Thursday - 01/18/07
High Carb Day:

3:00pm
1&1/2 cup cottage cheese
2 cup Kashi Puffs
1/3 cup (fresh almonds, pecans, brazil nuts)

6:15pm
1 cup cottage cheese
1 cup (fresh almonds, pecans, brazil nuts)

Posted by: KelJu

Friday - 01/19/07

Weight: 226
Sleep: 9
Skin: 8

Why is my weight not moving?

Low Carb Day:

9:30am
3 large eggs
1/2 cup outmeal

12:15pm
MuscleMilk Mixed with water for PWO Shake

12:45
10oz broiled atlantic salmon
1 cup brocolli

Push Day / 8-12 Range

Flat Bench Press: (1.5m RI)
Set 1: 135 x 10
Set 2: 225 x 9
Set 3: 225 x 8
Set 4: 225 x 10

Standing Barbell Military Press: (1.5m RI)
Set 1: 95 x 10
Set 2: 115 x 10
Set 3: 120 x 8

Behind Neck Barbell Press: (1.5m RI)
Set 1: 85 x 8
Set 2: 85 x 8

Weighted Dips: (1.5m RI)
Set 1: BW+15 x 10
Set 2: BW+20 x 10
Set 3: BW+25 x 10
Set 4: BW+35 x 8

Static Barbell Holds: (1m RI)
Set 1: 225 x 30s
Set 2: 225 x 30s
Set 3: 225 x 25s
Set 4: 225 x 25s
Set 5: 135 x 45s
Set 6: 135 x 45s

Great Workout. The grip work is really painful with that pinched nerve in my hand, but I think I can work through it. I alternated my grip between each set.

Posted by: fufu

Good jobby. Weights + RI's look solid.

I must remember to bring a towel to the gym today for towel holds........

Posted by: Bakerboy

You the man KelJu.

Posted by: KelJu

Sunday - 01/21/07

Weight: 227
Sleep: 9
Skin: 8

Why is my weight not moving?

High Carb Day:

9:30am
1/2 cup outmeal

12:45pm
8oz broiled atlantic salmon
1 cup brocolli
1/4 cup oatmeal

3:30pm
8oz broiled atlantic salmon
1 cup brocolli
1/4 cup oatmeal

Pull Day / 8-12 Range

Chin-Ups: (1m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 8

After reading that thread in the training forum about how to increase pull-up power, I have decided to reduce my reps, but start doing them 3 times a week. I hope to have better luck with the modified program.
T-Bar Row: (1m RI)
Set 1: 90 x 10
Set 2: 115 x 10
Set 3: 115 x 10

Iso-Laterial Hi Rows: (1.5m RI)
Set 1: 180 x 10
Set 2: 230 x 10
Set 3: 230 x 9

Barbell Shrugs: (1.5m RI)
Set 1: 315 x 25
Set 2: 405 x 25
Set 3: 405 x 20
Set 4: 405 x 20

Barbell Curls: (1m RI)
Set 1: 85 x 10
Set 2: 85 x 10
Set 3: 85 x 6 I must have run out of juice at this point

10 minute rest:

Farmers Walks: (1m RI)
Set 1: 75 x 50s
Set 2: 75 x 45s
Set 3: 75 x 35s
Set 2: 75 x 30s
Set 3: 75 x 25s

I had an excellent workout today. My weight is stagnant, but my numbers made a huge jump. I can live with that.

Posted by: fufu

Awesome!

Posted by: Bakerboy

I can't believe how much you can shrug- wow!

Posted by: Pylon

Quote:

Originally Posted by KelJu

Barbell Shrugs: (1.5m RI)
Set 1: 315 x 25
Set 2: 405 x 25
Set 3: 405 x 20
Set 4: 405 x 20

Guacamole, that's a lot of weight!

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

I can't believe how much you can shrug- wow!

It appears to be a gift I never knew I had until now. It is nice to have something that I am naturally good at.

Quote:

Originally Posted by Pylon

Guacamole, that's a lot of weight!

Thanks dude!

Posted by: KelJu

Monday - 01/22/07

Weight: 227
Sleep: 9 I really don't know how to rank my sleep last night. I guess I would either call it perrfect or terrible. I went to sleep about 10ish, and I work up at 5:30 this morning like someone had lit a fire under my behind. I feel rested, but my stomach feels weird.
Skin: 6

Low Carb Day:

6:00am
1/4 cup outmeal
1 cup cottage cheese

Posted by: KelJu

Monday - 01/22/07
Low Carb Day:

9:30am
1/4 cup oatmeal
1&1/2 cup cottage cheese
1/4 cup mixed nuts

Squats: (1.5m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 315 x 11 *PR

SLDL: (1.5m RI)
Set 1: 115 x 10
Set 2: 165 x 10
Set 3: 215 x 10 *PR

Standing Calve Raises: (1.5m RI)
Set 1: 300 x 25
Set 2: 350 x 20
Set 3: 400 x 20 *PR
Set 4: 400 x 20 *PR

Farmers Walks: (1m RI)
Set 1: 75 x 50s
Set 2: 75 x 50s
Set 3: 75 x 35s
Set 4: 75 x 25s

Well, I have yet to lose any weight, but I am steadily making huge muscle gains. I don't mean to complain or anything, it is just that I want to slim down a little, yet I keep throwing on muscle. I don't know, maybe I am just to sincitive to carbs or something. My diet is clean for the most part. I have been sneaking in a lot of milk, so maybe that is part of the problem.

Either way, I am very happy with the workout today.

Posted by: Bakerboy

I think you need to start a PR club- with Brutus and fufu- all you guys do is set personal bests- you must have kiki chi!

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

I think you need to start a PR club- with Brutus and fufu- all you guys do is set personal bests- you must have kiki chi!

Haha, I can't touch Fufu. That dude is nuts. I think he has made gains every workout consistently for the last year.

But yeah, the Kiki club has the best journals.

Posted by: DOMS

Quote:

Originally Posted by KelJu

I can't touch Fufu.

You'd better not!

Posted by: fufu

nice squats! wow!!

Posted by: BigDyl

lawl

Posted by: KelJu

Monday - 01/18/07
Low Carb Day:

12:30pm
1 cup outmeal
2 cup Black Eye Peas

3:00pm
1 cup outmeal
2 cup Black Eye Peas

5:30pm
1 cup Black Eye Peas

Posted by: Squaggleboggin

Nice squats there, man. That's some serious stuff.

Posted by: Pylon

mmmm...black eyed peas....

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Monday - 01/18/07
Low Carb Day:

12:30pm
1 cup outmeal
2 cup Black Eye Peas

3:00pm
1 cup outmeal
2 cup Black Eye Peas

5:30pm
1 cup Black Eye Peas

Eat any protein?

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Eat any protein?

Yeah I know, I slipped up yesterday. Black-eye Peas have 10 grams of protein per cup of cooked peas. 2 cups is 20 grams. I got at least 20 grams per meal.

Bah, wtf am I talking about. I weighed 227 this morning.

I am tempted to go on a low carb diet.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

I am tempted to go on a low carb diet.

The BA of beans is 50 which means 20 grams = 10.

I shoot for 80-90 grams per meals...5x-6x a day...

Posted by: BigDyl

Okmeow,

what you need to do is not go low anything.

Control portion size, but eat more meals. Get 20 grams of fat per meal, and eat carbs every other meal. Make sure you don't eat any for your last meal, but alot for the first. Fill in the gap with huge amounts of whole food lean meat protein and some whey.

Posted by: KelJu

Solid advice Bigdyl! I know these things, but I seem to lose track or ignore the facts. BTW, my last diet update was a typo. Everywhere that said oatmeal was actually cottage cheese. I am lazy so I hit quote then edit my post rather than re-type each new one. It should have read like this:

Quote:

Originally Posted by KelJu

Monday - 01/18/07
Low Carb Day:

12:30pm
1 cup Cottage Cheese
2 cup Black Eye Peas

3:00pm
1 cup Cottage Cheese
2 cup Black Eye Peas

5:30pm
1 cup Black Eye Peas

That is yet another reason I am begging Rob to allow us to edit Online Journal Entries 24 hours after post.

Tuesday - 01/23/07

Weight: 227
Sleep: 9
Skin: 9

No Carb Day:

7:00am
1 cup Cottage Cheese

10:00am
8oz broiled salmon
1 cup brocolli

12:30pm
8oz broiled salmon
1 cup brocolli

Posted by: BigDyl

Don't worry about your weight eithermeow.

If you are gaining strength it's probably LBM, and you could even be losing fat.

One thing is for sure--if you are eating slightly above your caloric maintenance but doing cardio/weight training--that will bring you to right about maintenance to slightly below. So if you are eating clean, there is no way in hell you will gain fat.

Seriously, you can't fail when you eat clean.

Another thing, try throwing some what I like to call weight loss "catalysts" in the mix.

Get some seasamin (i recommend bulk nutrition seasamin--they have a really good deal, 24 bucks for 8 oz, and the avant labs is like 4 oz for 34 bucks which is what i used to pay.)

Start supplementing with some green tea extract, or if you don't want the caffeine, get the EGCG alone.

Start using some TTA. Designer supplements has a decent version of TTA called "melting point" which is essentially some high grade tta with some fatty acids.

Btw, 4 cups of cottage cheese is alot of sodium, which = bloat.

Posted by: BigDyl

And another thing. Low carb will not work well for some.

Sure you will loose a few LB's, but alot of processes in your body will cease to function correctly, and you may even have loss of libido, etc. This is why you have refeed, and most people who do no carb are competitive body builders.

The idea isn't to cut, it's to gain muscle and loose fat at the same time, which can be done IMO, you just have to be on point with diet and sleep.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Don't worry about your weight eithermeow.

If you are gaining strength it's probably LBM, and you could even be losing fat.

One thing is for sure--if you are eating slightly above your caloric maintenance but doing cardio/weight training--that will bring you to right about maintenance to slightly below. So if you are eating clean, there is no way in hell you will gain fat.

Seriously, you can't fail when you eat clean.

Another thing, try throwing some what I like to call weight loss "catalysts" in the mix.

Get some seasamin (i recommend bulk nutrition seasamin--they have a really good deal, 24 bucks for 8 oz, and the avant labs is like 4 oz for 34 bucks which is what i used to pay.)

Start supplementing with some green tea extract, or if you don't want the caffeine, get the EGCG alone.

Start using some TTA. Designer supplements has a decent version of TTA called "melting point" which is essentially some high grade tta with some fatty acids.

Btw, 4 cups of cottage cheese is alot of sodium, which = bloat.

I will order some of each of those things. As far as the cottage cheese, I will have to continue eating it because I can eat it in class. Tuesday-Friday I have class:work:class with almost no break inbetween. I get the funniest looks from the other computer nerds when they see me finish off an entire container of cottage cheese while the professor talks about subnetting.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Pop quiz hotshot, what are the 3 requirements to be able to supernet two subnets?

Posted by: KelJu

I don't know. I guess I should be paying more attention to the teacher instead of my cottage cheese. I need to do some studying this week.

Tuesday - 01/23/07
Low Carb Day:

5:00pm
1 cup brocolli
8oz broiled salmon

Posted by: BigDyl

Quote:

Originally Posted by KelJu

No big deal, that question was probably out of the realm of the ciriculim. He was probably covering CIDR more specifically... and trust me, you're gonna forget this shit anyways, lawlz

Just focus on specializing in 1 area.. and worry about me catching up with you squats, SON!

Posted by: KelJu

Quote:

Originally Posted by BigDyl

That is all we have covered is CIDR. Well, CIDR and classful addressing. That stuff is

Posted by: KelJu

Tuesday - 01/23/07
No Carb Day:

8:00pm
3oz roasted chicken
1 small spoonful of mashed potatoes
4oz broiled salmon
1/2 cup brocolli

That spoonful of tadders was pure ecstacy!

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Tuesday - 01/23/07
No Carb Day:

8:00pm
3oz roasted chicken
1 small spoonful of mashed potatoes
4oz broiled salmon
1/2 cup brocolli

That spoonful of tadders was pure ecstacy!

Tadders on no carb day...

Posted by: KelJu

Tuesday - 01/23/07
No Carb Day:

10:00pm
8oz broiled salmon
1/2 cup brocolli

Posted by: Malley

Fuckin no carb days suck some serious ass!!!!!

Posted by: DOMS

Quote:

Originally Posted by BigDyl

Tadders on no carb day...

I think he needs an intervention.

Posted by: KelJu

Wednesday - 01/24/07

Weight: 227
Sleep:7
Skin: 8

High Carb Day:

7:00am
1/4 cup oatmeal
1/4 cup cottage cheese
4oz salmon

I am starting to get real burned out on salmon, but the macros and health benefits are too good to pass up.

Posted by: fufu

Quote:

Originally Posted by BigDyl

Tadders on no carb day...

That's like 5 carbs you Carb Nazi!!!

Posted by: fufu

Props on sticking with a super clean diet.

Posted by: BigDyl

Quote:

Originally Posted by fufu

That's like 5 carbs you Carb Nazi!!!

I know, but you damn jews never seen to listen, and need a final diet solution if you will.

Posted by: KelJu

Wednesday - 01/24/07
High Carb Day:

11:30pm
1/8 cup oatmeal
5 Egg omolet

I had something come up this morning thta I had to take care of, so I went a little longer between meals than I wanted to.

Posted by: fufu

1/4 and 1/8 cup of oats on high carb day?

Posted by: KelJu

Quote:

Originally Posted by fufu

1/4 and 1/8 cup of oats on high carb day?

I am losing my grip on things man. I have been as strict as possible, but the weight seems to be staying on. I am torn between whether I am eating too much to lose weight and too little to hold on to my wonderful gains.

Posted by: fufu

Hmmm, what are you daily total cals look like?

Hate to see such hard dedication return you stagnant results.

Posted by: KelJu

Quote:

Originally Posted by fufu

Hmmm, what are you daily total cals look like?

Hate to see such hard dedication return you stagnant results.

I don't include milk, because I guess I think that a liquid doesn't count, but that is terrible logic. I am cutting out the milk. I will also be getting away from carb cycling for a little bit, because it is starting to piss me off. I want to be in a good state of mind, so I would rather maintain weight and make gains than lose my focus trying to lose weight.

Thursday - 01/25/07

Weight: 226
Sleep: 9
Skin: 8

7:30am
8oz broiled chicken breast

10:45am
2 cups black-eye peas

Push Day / 8-12 Range

Flat Bench Press: (2m RI)
Set 1: 315 x 1
Set 2: 225 x 9
Set 3: 225 x 9
Set 4: 225 x 10

Standing Barbell Military Press: (2m RI)
Set 1: 135 x 9
Set 2: 135 x 9
Set 3: 135 x 8

Dips: (1m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 13

Posted by: fufu

Nice bench!

Posted by: ReproMan

Quote:

Originally Posted by KelJu

I want to be in a good state of mind, so I would rather maintain weight and make gains than lose my focus trying to lose weight.

I was going through the exact same thing this weekend. I decided making gains was more important as well.

Posted by: DOMS

315?

D-a-a-a-m-n!

Posted by: KelJu

Ha, thanks guys. The 315 bench press made me fill better about the failed weightloss.

Posted by: DOMS

Why do you think you failed at losing weight?

Posted by: KelJu

Quote:

Originally Posted by DOMS

Why do you think you failed at losing weight?

I expected to have lost 5-10 lbs by now. I did it this time last year. I don't really care that much, because I am so much stronger this year.

Posted by: DOMS

What's your current body fat percentage?

Posted by: KelJu

I don't know. I have never asked a Dr. to check it.

Posted by: DOMS

Best guess?

Posted by: KelJu

Quote:

Originally Posted by DOMS

Best guess?

Between 15%-20%, but that is pure guess.

Posted by: DOMS

That's about where I'm at.

How well did you stick to your diet? Heck, did you have a meal plan written out?

Posted by: KelJu

Quote:

Originally Posted by DOMS

That's about where I'm at.

How well did you stick to your diet? Heck, did you have a meal plan written out?

I am proud of my effort, but I think I failed because of poor macro counting. I also cheated and drank a lot of milk.

Posted by: KelJu

Thrusday - 01/25/07

2:30pm
2 cups tuna salad
2 pieces wheat bread
6:00pm
1 cup black-eye peas

I am in class, and very hungry. I didn't bring enough food with me to work to later carry to school

Posted by: Malley

I do that shit at work all the time. Damn I hate that. I brought 6 ounces of chicken and a can of tuna along with some brocolli, green beans, and an apple. I was like shit, I forgot my oats!

Posted by: KelJu

Thrusday - 01/25/07

8:00
2 chicken baken breast

Posted by: Pylon

Quote:

Originally Posted by Double D

I do that shit at work all the time. Damn I hate that. I brought 6 ounces of chicken and a can of tuna along with some brocolli, green beans, and an apple. I was like shit, I forgot my oats!

The only thing worse is being in that situation and swinging by the vending machine, which you know happens to have some decent options...only to find they are gone, and all that remains are ding dongs. I've taken to keeping a box of oats in my desk, just in case.

Posted by: Malley

Haha, those ding dongs are an excellent choice for an extra dimple. Yeah those are sexy.

Posted by: Pylon

Sure, if you like the golf ball look, I guess.

Posted by: Malley

I prefer the pear look, haha.

Posted by: KelJu

Friday - 01/26/07

Weight: 226
Sleep: 9
Skin: 7

I lost an inch in the waste, made some nice gains, and I have lost 4 pounds since I started this thing. I guess this is just as good as just losing straight weight.

7:30am
8oz broiled chicken breast

Posted by: KelJu

Friday - 01/26/07
Pull Day / 8-12 Range

Sumo Deadlift: (1.5m RI)
Set 1: 185 x 10
Set 2: 225 x 8
Set 3: 255 x 8

I had no pain.

I'm starting back easy on the DL, but I will work up progressively faster.

Chin-Ups: (1m RI)
Set 1: BW x 10
Set 2: BW x 8

Pull-Ups: (1m RI)
Set 1: BW x 7
Set 2: BW x 6

T-Bar Row: (1m RI)
Set 1: 115 x 10
Set 2: 135 x 8
Set 3: 135 x 6

Barbell Shrugs: (1.5m RI)
Set 1: 315 x 20
Set 2: 405 x 20
Set 3: 500 x 10 *PR
Set 4: 500 x 10 *PR
Set 5: 405 x 20

Hammer Curls: (1m RI)
Set 1: 40 x 10
Set 2: 40 x 9
Set 3: 40 x 6

Farmers Walks: (1m RI)
Set 1: 75 x 1m *PR
Set 2: 75 x 50s
Set 3: 75 x 35s
Set 2: 75 x 30s
Set 3: 75 x 25s

Posted by: KelJu

Friday - 01/26/07

10:30am
4oz broiled chicken breast
fresh market organic crispy veggie snacks
1/2 cup mixed nuts

Posted by: Bakerboy

It sounds like your diet is working better than you thought Dr. Keke.

It's Hammer time.

Posted by: fufu

Wow, you are a shrug-o-matic!

Posted by: Brutus_G

Wait a second would'n t you have had to deadlift the 500 BB off the floor to do shrugs?

Posted by: BigDyl

Quote:

Originally Posted by Brutus_G

Wait a second would'n t you have had to deadlift the 500 BB off the floor to do shrugs?

No.

You grab it off a rack...silly

Posted by: KelJu

Friday - 01/26/07

1:30pm
4oz baked chicken
1 cup fresh market organic crispy veggie snacks
1/2 cup mixed nuts

4:00pm
1 cup tuna salad
1 piece of multigran wheatbread
1 cup fresh market organic crispy veggie snacks
1/2 cup mixed nuts

7:00pm
8pz broiled salmon
1&1/2 cup steamed broccoli

Posted by: KelJu

Quote:

Originally Posted by BigDyl

No.

You grab it off a rack...silly

Bingo!

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Bingo!

Although, I'm guessing you used wrist straps.... er

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Friday - 01/26/07

1:30pm
4oz baked chicken
1 cup fresh market organic crispy veggie snacks
1/2 cup mixed nuts

4:00pm
1 cup tuna salad
1 piece of multigran wheatbread
1 cup fresh market organic crispy veggie snacks
1/2 cup mixed nuts

7:00pm
8pz broiled salmon
1&1/2 cup steamed broccoli

1/2 cup mixed nuts like like 35-40 grams of fat.

and

your "multi grain" "wheat" bread has High Fructose Corn Syrup in it.

and

Organic "crispy" veggie snacks is not on a "clean" diet.

You're fired.

Posted by: Malley

I was going to mention to ditch the bread, and 1/4 cup of almonds is like 17 grams of fat and its pretty close to other nuts.

Posted by: KelJu

I wish everything grew like my traps. This is the last barbell shrug day for a while. I have noticed that my right trap is growing faster than my left. I am sure it is due to me being right arm dominate. I am going to focus on building my left side up until it is close to the same size as my right trap.

I have been doing tons of grip work also. I bought two hand grippers at walmart. I do them constantly. I have started doing them in my car so when I am stuck in traffic, I can get a workout. I even pinch the hand grippers to the beat of the song I am listening to until my hand gives out. It is great. I bet 6 months of this, and my grip will be great. I am sure that I will have to upgrade hand grips in a few weeks, as these are already too easy, but if you squeeze them about 100 times you get a nice grip workout. I plan to order these tonight.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Yeah I figured the nuts was what was stopping the weight loss. I will throttle down on the fresh nuts.

Posted by: BigDyl

Quote:

Originally Posted by Double D

I was going to mention to ditch the bread, and 1/4 cup of almonds is like 17 grams of fat and its pretty close to other nuts.

I got some nuts for you.

Posted by: Malley

Clever, took ya a long time to think of that huh? Brilliant.

Posted by: BigDyl

Quote:

Originally Posted by Double D

Clever, took ya a long time to think of that huh? Brilliant.

Posted by: DOMS

Quote:

Originally Posted by BigDyl

In all fairness, rumor has it that they've been in a squirrel's mouth.

Posted by: Malley

You are a very nice looking squirrel if I do say so myself.

Posted by: DOMS

squeak

Posted by: Malley

As long as I didnt get a "nibble nibble"

Posted by: fufu

Have you looked into the captain of crush grippers? Those are considered top of the line the shit in grip strength. You can get them off of elitefts.com or ironmind.com

I have one and it has improved my grip strength, I like it. BTW people who advocate grip strength say that those grippers you buy in stores usually don't do much. They say to train grip just like anything else, with sets, reps(1-15) and rest. Just relaying some info you might find helpful.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

I wish everything grew like my traps. This is the last barbell shrug day for a while. I have noticed that my right trap is growing faster than my left. I am sure it is due to me being right arm dominate. I am going to focus on building my left side up until it is close to the same size as my right trap.

I have been doing tons of grip work also. I bought two hand grippers at walmart. I do them constantly. I have started doing them in my car so when I am stuck in traffic, I can get a workout. I even pinch the hand grippers to the beat of the song I am listening to until my hand gives out. It is great. I bet 6 months of this, and my grip will be great. I am sure that I will have to upgrade hand grips in a few weeks, as these are already too easy, but if you squeeze them about 100 times you get a nice grip workout. I plan to order these tonight.

I have this same problem.

Posted by: Brutus_G

Quote:

Originally Posted by BigDyl

Good call on all of these.

Posted by: KelJu

Quote:

Originally Posted by fufu

Have you looked into the captain of crush grippers? Those are considered top of the line the shit in grip strength. You can get them off of elitefts.com or ironmind.com

I have one and it has improved my grip strength, I like it. BTW people who advocate grip strength say that those grippers you buy in stores usually don't do much. They say to train grip just like anything else, with sets, reps(1-15) and rest. Just relaying some info you might find helpful.

I am ordering one right now.

Posted by: KelJu

I went out and partied my ass off last night. I got two hours of sleep before having to do a side job today moving a chandelier for a client. $175.00 for two hours of work is thanks. That pretty much offset what I spent last night and I still have about 50 left over.

I also lost about 5 pounds of water weight.

Sunday - 01/28/07

Weight: 221
Sleep: 2
Skin: 6

8:00am
4 Large scrambled eggs

11:00am
1&1/2 cup of mixed nuts

1:30pm
China Buffet

This is also the first day of my deload. I will take off until Friday. I am looking forward to being able to get caught up in my classes. I will be at school for the next 4 hours. I have to install Linux to my group’s project machine, and then set up an Apache server.

I have been using my hand grippers religiously. I can't wait for my captain crushes to arrive.

Posted by: DOMS

Quote:

Originally Posted by KelJu

1:30pm
China Buffet

If I can't eat there, neither should you!

Posted by: fufu

lawl China Buffet rocks.

What kind of COC did you get?

Posted by: fufu

Quote:

Originally Posted by DOMS

If I can't eat there, neither should you!

I had pizza, Chili's, and Korean Food the past three days, I feel like a pudgemeister.

Posted by: DOMS

Quote:

Originally Posted by fufu

I had pizza, Chili's, and Korean Food the past three days, I feel like a pudgemeister.

And I felt bad because I had some cheese on my chicken...

Posted by: fufu

That's good though.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

I had pizza, Chili's, and Korean Food the past three days, I feel like a pudgemeister.

and your still pretty lean in your pics.

Posted by: KelJu

Quote:

Originally Posted by fufu

lawl China Buffet rocks.

What kind of COC did you get?

I got the 100 for now. Maybe in a few months I can work up to the 140.

Posted by: KelJu

Quote:

Originally Posted by DOMS

If I can't eat there, neither should you!

It was a reward for not smoking last night.

I actually ate pretty clean at the buffet. I only ate seafood like shrimp and raw salmon sushi. I had a few pieces of white rice with the sushi, but I don't think I did too bad.

Posted by: DOMS

It's still more than I had.

Great job on the no-smoking thing!

Posted by: KelJu

Monday - 01/29/07

Weight: 221
Sleep: 10
Skin: 8

I feel great this morning. I slept from 8:00 last night until 9:00 this morning. My weight is still too low. I know I have lost a lot of water, so I am trying to put some H2O back in. It is pretty funny how Saturday night, none of my cloths fit because I was so bloated, but then I drank a lot of alcohol, did a few recreational drugs, got diarerra, spent most of my night on the shitter, and finally the next morning I had lost 8 pounds of water and my cloths fit again. Lawl!

9:30am
4 Large scrambled eggs

11:30am
1/2 cup of mixed nuts

I odered two more captains of crush. I will now have the 80lb, 100lb, and the 140lb. I should be able to do all sorts of workouts with them.

Posted by: fufu

COC rules, lol.

Posted by: DOMS

I just figured out what "COC" means...

I'll have to go back and reread those posts; they did something horrible to my mental eye.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

I just figured out what "COC" means...

I'll have to go back and reread those posts; they did something horrible to my mental eye.

Cock? LOL

Posted by: KelJu

Monday - 01/29/07

2:00pm
6oz piece of broiled salmon
1 cup steamed broccoli

5:30pm
6oz piece of broiled salmon
1 cup steamed broccoli
1/2 cup tuna salad

7:30pm
6oz piece of broiled salmon
1/2 cup steamed broccoli

Posted by: fufu

I think you're gonna turn into a fish.

Posted by: KelJu

Quote:

Originally Posted by fufu

I think you're gonna turn into a fish.

Haha, yeah I eat an assload of fish. I live on the coast, and fish is the same price or cheaper than beef or chicken usually, so why not? I think fish is usually healthier.

I am about burned out on salmon, but I still love tuna. I bought a lot of wild poultry yesterday at walmart. I got wild game hens, and a butterball turkey. I think I will enjoy eating poultry a little more than fish or at least until I burn myself out on it again, and then I will have to switch back to beef.

Posted by: KelJu

Tusday - 01/30/07

Weight: 221
Sleep: 9
Skin: 6

I am having a small breakout on my back again this morning. It isn;t too bad, but I just hate to see a new bump. Those things take about a month to go away. Fuck it! I am doing all I can do, so I rufuse to worry about shit that I can't do anythign about.

7:30am
4 Large scrambled eggs

10:30am
2 cups tuna salad no bread

Posted by: KelJu

FUCKKKKKKKKKKKKKKK!

I left my house 2 hours early this morning to get into the lab and install linux to our groups computer cluster, and I got a bad burn on the first fucking disk.

Posted by: DOMS

That sucks.

What version of Linux are you using?

Posted by: KelJu

Quote:

Originally Posted by DOMS

That sucks.

What version of Linux are you using?

For this class I am using suse. I checked the download checksum and it matched. I rarely have problems with nero burns, so I don't know what the problem is. I will burn again to a different type of CD and a lower burning speed. Maybe I will get lucky.

Posted by: DOMS

Can you download it from another site? Try http://distrowatch.com/

Posted by: KelJu

Quote:

Originally Posted by DOMS

Can you download it from another site? Try http://distrowatch.com/

It wasa 3Gb download. I would hate to have to download that again.

Posted by: DOMS

CompUSA might have a copy.

Have you tried a different burning program?

Posted by: KelJu

Quote:

Originally Posted by DOMS

CompUSA might have a copy.

Have you tried a different burning program?

Not yet, but I plan on burning from my laptop. My desktop burner could be a pos for burning ISOs.

Posted by: BigDyl

Lawl I ran suse 9 pro a few years ago before novell bought them. It was a 1337 dist

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

I do the same thing. I got phases in which i love and hate certain meats.

Posted by: KelJu

Tuesday - 01/30/07

1:30pm
1 cup tuna w/ 2 pieces of wheatbread

2:30pm
Chineese buffett

5:30pm
3 cups tuna salad without bread

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Tuesday - 01/30/07

1:30pm
1 cup tuna w/ 2 pieces of wheatbread

2:30pm
Chineese buffett

5:30pm
3 cups tuna salad without bread

You're fired.

oh btw, check your cyber-rights.net account

Posted by: KelJu

Tuesday - 01/30/07

8:00pm
2 cups of tuna salad
1 cup cottage cheese

8:00pm
1/2 cup mixed nuts

Posted by: KelJu

Wednesday - 01/31/07

Weight: 225
Sleep: 9
Skin: 5

FUCK! My weight climbed back up. I am waiting on my weightloss sups to arive, but until then I am trimming my macros a little. There will be no bread here and there. I am cutting the mixed nuts down a little, also.

7:30am
1 cup tuna salad
1 cup cottage cheese

10:30am
2 cups tuna salad
6oz broiled turkey tender loin

Posted by: KelJu

Wednesday - 01/31/07

Leg Day (8-12) Range
Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 315 x 10
Set 4: 315 x 9

SLDL: (2m RI)
Set 1: 115 x 10
Set 2: 185 x 10
Set 3: 225 x 10 *PR

Standing Calve Raises: (1.5m RI)
Set 1: 250 x 30
Set 2: 300 x 30
Set 3: 350 x 30
Set 4: 400 x 20

Standing Calve Raises: (1.5m RI)
Set 1: 225 x 40
Set 2: 225 x 40

I had an "OK" workout. I probably would have done a lot better if I hadn't went out over the weekend and got sloppy trashed. I will take this situation and learn from it. I don't think I will be abusing my body anymore on the weekends. I have too much time and energy invested into my body to run it into the ground on the weekends.

On an up note, my knees felt great. I had no pain, and my back also felt good during the SLDLs. My grip has improved. Doign the SLDLs didn't bother my grip at all, so using my crappy walmart hand grippers is paying off. I can't wait for my COCs to arive.

Posted by: DOMS

One day, when I grow up, I'm going to squat like that too.

Posted by: BigDyl

What's this secret sleep medication you've been taking?

Posted by: KelJu

Quote:

Originally Posted by BigDyl

What's this sec