Thread: Carmine's log

goodluck brudda

Congratulations on the weight you have already lost!! Keep it up!!

Good luck, this seems like the perfect thing for you to do. You are an inspiration

Well, today I do my pinch test with calipers later since I cant find a place close enough rto do a pod submersion bf % test, (well closest place is a members only gym that wants like $80 for non members to be tested), as long as I remain true to how I pinch, if there is anything significant, it would show...

My wife is suppossed to be taking my pics later and picking up a newspaper.

I got legs and abs later on today when I get out of work.... I aint officially going full steam ahead til Monday, this week was more of a prep, (I'm one of those guys who has to have things all lined up, sort of how i psyche myself out I guess, pregame stuff)

I plan on posting my workout routine ...

My diet has always been hit or miss and I realized one thing.... you cant live on protein shakes.... you need real food cuz real food has fiber. Guess it helps with teh metabolism, and of course, staying hydrated will be a new habit I will have to fall into this week too. Now, if i can convince my wife she needs to start preparing meals ala south Beach diet style, we would both be eating a little healthier, plus she is wanting to lose some weight too so it could be motivating for her too.

(Oh geez, I am turning this into a journal from a log...)


Thanks Gena Marie... i appreciate the support you all are giving us.

we need your photos emailed in. please read and follow the rules

IronMagazine Bodybuilding Forums - Announcements in Forum : IronMagLabs 2011 Transformation Challenge

wife taking them tonight, and i will email immediately afterwards.

thank u

pics just sent, just made it ...

thank God these are still considered before pics. I cant imagine how my wife let me go so far and didnt say shit, and I already had lost 30+ pounds prior to these ...

well, now I know what I have to do and the journey ahead of me... let the magic begin

I visited Gold's Gym last night, they got a special deal running $99/yr, they also just picked up 4 new jungle gyms, got plenty of equipment so I am starting Monday at Golds and good bye to the "no judgment zone", people on cellphones holding up equipment and planet fitness. I get to finally have some options for exercises. they also have abs classes and i have been super lazy doing abs and am considering adding abs classes to my regiment, just to tighten up the core a little more.

I might hit them later today just to do a run thru of the gym and get comfortable with what they have and where it is located.

What I dont have and I realize we all ought to have one is a workout log. I dont do logs, I just remember my exercises and what I used the previous time and adjust the weights and this system needs to be revamped.

Additionally, it also means I have to watch my diet beyond just thinking about eating good, when I can. Drinking protein shakes like they are going out of style is not a good excuse for missing real meals so this challenge has got me to think more disciplined about my goals....

After having taken my pictures last night, I looked fatter than the man i am used to seeing in the mirror, lol. It is true, pictures do add 20 pounds and that aint good if the pounds are all fat!.

carmineb's photos have been added. i do have his newspaper photo, but i need to resize it before uploading.

Originally Posted by carmineb

I visited Gold's Gym last night, they got a special deal running $99/yr, they also just picked up 4 new jungle gyms, got plenty of equipment so I am starting Monday at Golds and good bye to the "no judgment zone", people on cellphones holding up equipment and planet fitness. I get to finally have some options for exercises. they also have abs classes and i have been super lazy doing abs and am considering adding abs classes to my regiment, just to tighten up the core a little more.

I might hit them later today just to do a run thru of the gym and get comfortable with what they have and where it is located.

What I dont have and I realize we all ought to have one is a workout log. I dont do logs, I just remember my exercises and what I used the previous time and adjust the weights and this system needs to be revamped.

Additionally, it also means I have to watch my diet beyond just thinking about eating good, when I can. Drinking protein shakes like they are going out of style is not a good excuse for missing real meals so this challenge has got me to think more disciplined about my goals....

After having taken my pictures last night, I looked fatter than the man i am used to seeing in the mirror, lol. It is true, pictures do add 20 pounds and that aint good if the pounds are all fat!.

Hey carmineb you made a great choice joining a golds. I used to work at one here in y city, they have a great training atmosphere and generally alot of people who are serious about getting in great shape. I always found that when you are training in a place like this it pushes you to do better. Good luck bro I will be watching. Any thing I can help with just ask.

Thanks. i did a walk thru workout today, just got back about an hour ago. Basically, i wanted to get aquainted with their stuff so did a set of various equipment I didnt have at the other gym to see how it hits me and what rep range I felt would work best for them.... i went from simple chest press machines in other place to several versions of incline and even a decline bench machine, got 3 different machines for calves, for leg biceps now, various angled leg press/squat press machines, even a spider curl station (very high angle almost perpendicular to the ground). I can safely asy I am pumped over the better equiped gym and cant wait to start to use the various equipment now.... back I have high rows, low rows regular rows T bar row machines

This week coming up is power week for me and I will post my workout, writing it this weekend....

Originally Posted by ParadiseCup

carmineb's photos have been added. i do have his newspaper photo, but i need to resize it before uploading.

carmineb's photos have been added.

I thought i would offer up my list of medication, lol.. I mean supplement log.

1. Orange Triad multivitamin/mineral/joint support/digestive support

2. Omega 3/6/9 oils

3. l-glutamine by myogenix 15 g/day am/afternoon/bedtime, on workout days, before and post workout so 20 that day.

4. preworkout : Jack3d, 2 scoops

5. protein supplement long lasting 3x/day. am/afternoon I take with milk, evening, with water before bed. I get 42g protein from powder and if I add 12 ounces of milk, another 12. Total calories is 450 with milk and 250 without.

I am taking NO separate BCAA's since my protein already contains some and my preworkout mix has some in it. When I go for weightloss and do fasted cardio, I will include BCAAs but i thik I got the positive notrigen balance issue resolved here.

6. Toco from primordial (Vitamin e) helps with testoterone

7. Vitamin C: 3g, spread out over 3x/day

8. DMZ (15 mg) 13 Ethyl (30 mg) ... 2x/day am/pm for a total of 30/60

9. Liv 52 liver support 2x/day

10. Nolva if needed...

11. joint support 2x/day (additional)

12. 1/2 gal water a day..... plus what I drink during workouts usually 1 quart and doesnt include any liquids consumed with meals or protein shakes.



I will post my workout logs as I do my workouts. Tomorrow (Monday) will be first log.

My workouts are goign to be a 4 day/week workout as follows:

Mondays: chest, biceps, forearms, abs
Tuesdays: Legs, calves

Wednesday: break

Thursday: Lats, lower back, abs
Friday: Delts, Traps, Triceps, calves

Saturday/Sunday: rest

My cardio initially will be 12 minute preworkout just to get the blood flowing and get my joints moving. I will adjust cardio to real cardio later on but for now, not too concerned with it.

There is an abs class at my gym and I might do it 3x/wk and come in for just the class, if I do taht, then I will adjust workout for abs during workout.

good luck

thanks. with all the shit I am taking, I forgot some trhat should have ben on the list:

1. colostrum (with evening protein) 5 g

2. vanadyl sulfate (20 mg 3x a day)

3. digestive enzymes

Where in MA are you bud? I lived in Easton, Norwood and Norfolk. Wish I was still out there, I miss my home. Luckily, I still have many family members out there to visit.

I live in Somerville.... 5 minutes north of the city, I can see the skyline from my house.


off to the gym, this is the official first workout of the challenge for me.... hate night workouts, gotta get up at 5:30 am and do the early morning ones, maybe get that going next week or something.

Monday Workout (Power Week): (chest, biceps, forearms, abs)

Chest:
Decline Bench 2 warmup + 3 sets 4-6 reps
Incline dumbell presses 3 sets 4-6 reps
Flat Bench flys 1 warm up + 2 sets 4-6 reps

Biceps:
Incline Dumbell Curls 2 warm up + 2 sets 4-6 reps
Preacher Curls 2 sets 4-6 reps
Alternate Dumbell Curls 2 sets 4-6 reps

Forearms
Barbel wrist curls 2 sets 4-6 reps
Reverse easy bar curls 2 sets 4-6

Abs:
Incline situps 2 sets 8-10 (weighted)
Roman Chair Leg Raises 1 set 8-10 reps (weighted)

just got in from first workout.... Havent done a power workout in a very long time so it was experimental... since I dont ahve a training partner to spot me and I feel funny looking for a spot for all sets, I went with some hammer strength machines. I also, when doing the incline dumbell presses realized I could press more than I thought and my arms would buckle a little so next time I go power, I am going to change it up to incline presses, probably also Hammer strength machine , (only cuz it keeps tension which I like).

Here is my first log:

Chest:

Hammer strength Decline Press (weight reprsents waht is added to bar)
90 x 12
180 x 8
230 x 8
270 x 7
300 x 5


Incline dumbell presses
40's x 12
50's x 8
60's x 6
60's x 2 (arms buckled)


Flat Bench flys
20 x 15
35 x 6
35 x 4


Biceps:

Incline Dumbell Curls
20 x 10
30 x 8
35 x 6
35 x 5

Preacher Curls Machine
110 x 8
110 x 4

Alternate Dumbell Curls
30 x 6
30 x 6

Forearms:

Dumbell wrist curls (sitting on bench)
35 x 6
35 x 6

Reverse easy bar curls
40 x 6
40 x 6

Abs:
Ab Machine (w/weights)
150 x 12
180 x 10

Roman Chair Leg Raises
1 set x 12 reps (un-weighted)



Pre workout (45 minutes out)

Synthesize pre-workout BCAA/creatine, protein, etc....
added 5g l-glutamine
1 DMZ MAX (DMZ-15 mg, 13-ethyl - 30 mg)

right before I left house:

2 scoops Jack3d


I got in, took

Myogenix AfterShock protein
added 10g l-glutamine
3 Triad Orange multi vit/min
1 vanadyl sulfate 20 mg
2 Omega Oils 3/6/9
1 Liv 52
1 Naproxin (for inflamation, my shoulders are going to pay in the morning)
2 digestive enzymes


When I go to bed, i wil take:

Muscle Milk
added 4 g colostrum
added 10 g l-glutamine
2 digestive enzyme

got up, took my morning medications:

multi/vit
Fish Oils
vanadyl sulphate
naproxin
DMZ/13-Ethyl
joint support
Liv 52

That is my typical morning supplements, plus, I down a protein shake w/added glutamine before I head out, (I am still wondering if I am suppossed to take the glutamine alone, on empty stomach instead of mixed in drink but many protein drinnks that are enhanced add glutamine, I dont know why I cant, unless they are all doing it wrong). I'l be drinking muscle milk , long lasting so I stay positive nitrogen til next meal.... I should probably invest in a box of protein bars to make up for when I dont have food around, if just to take a bite here or there to remain positive.... Also, since i drink more than 20-25g protein, I take teh digestive enzymes....

I switched from Dymatize to muscle milk for now Went from $32/5 lbs to $53/5 lbs protein with the switch, (purchased locally, gotta see if online prices are consierably better) I DO like the MCT in the muscle milk.

I also need to get my diet right for mornings... I am always on the fly so I default to protein shakes when I should probably go with oatmeal/eggs, etc..... Since I am starting to take vanadyl supphate, (finally companies are starting to make this again), I will be able to maintain a more consistent insulin level. Vanadyl mimicks insulin in the body and shuttles stuff to your muscles in the absence of insulin.

I am also glad to see more experts jumping on the colostrrum bandwagon.... Colostrum has IGF-1 and 2 peptides in it, being the first mothers milk and body builders of old used to add it to their proteins and used to drink it with creama nd milk to protect the peptides from getting destroyed by stomach acids.... (sort of like a lipid coating I guess....)

I can tell the DMZ/13-Ethyl is starting to work. I have a sense of aggressiveness inside which is more of a fidgety feeling, the weights i lifed last night I was suprised at. I started to predose on Friday so by today, it would have been in my system 3-4 days.

Toniight I do legs.... HAvent finalized my power workout for legs yet , I do know I need to pick up a lifting belt, if I am going to do squats tonight and deadlifts later this week, I need a lifting belt.

Quantum Colostrum The Finest Quality Organic Colostrum To Help Promote and Maintain A Strong Immune System and support repair of the body.

this is a write up on colostrum above.

Also go to: http://bulkcolostrum.com/

will probably order from these guys, I need stuff in bulk, pills are way to expensive to maintain longer term.


And here is a bed time protein shake you can make:

(from Mike westerdal at criticalbench.com)

An example of a bedtime shake for a 220 lb. person at 10% body fat is:

16 oz. Of skim milk
1 cup of blueberries
10 grams of glutamine
20 grams of colostrum
40 grams of casein protein
2 table spoons of flaxseed oil

Man I havent seen colostrum since the 90's curios to see haow it works for you good log bro!

good luck. Yes i am also curious I havent seen colostrum ... since milking cows back in the day .............

just got in from work.... Got my first leg day ahead of me, it is going to be experimental til i start and see how it goes....

I just took some synthesize and added 5 g glutamine..... I also took my ph (DMZ/ 13-ethyl) (15g/30g)

The thing I see in considering the hormonal side of things is as follows, and trust me, I am far from any expert and any help is always received graciously!....

I am taking PH to assist me in being more anabolic. If i am more anabolic, i cant be as catabolic I guess... This is helping me with more protein sythesis of course....

SEcondly, I have to consider insulin. For insulin. we want to keep it from spiking UNLESS we want to transport nutrients to ou muscles which then a spike is a good thing. I chose to assist in regulating insulin by taking vanadyl sulphate. I used to take this stuff 15 years ago and it worked great for me! i was tight and my muscles weer always FULL! some people say it dont work as well for them but for me, I remember it did....

Thirdly, we want to consider GH and IGF. taht is where I came in with teh colostrum and is why I only take it with bed time protein shake along with glutamine.

So, if i can stay anabolic, increase and maintain IGF's, if I can shuttle nutrients into the muscles to keep them full , it sounds like a recipe for success....

My next post will be my leg workout I plan to do.

Tuesday workout: Power Week (quads, hams, calves)


Quads:
1. Squats (wide stance) 2 warmup + 4 sets 4-6 reps
2. Leg Presses (close stance) 3 sets 4-6 reps
3. Smith Machine Lunges 2 sets, 4-6 reps


Leg Bicep:
4. Lying Leg Curls 2 sets 4-6 reps
5. Stiff Leg Deadlifts 3 sets 4-6 reps
6. 1 leg , standing leg curls 2 sets 4-6 reps

Calves
7. Donkey calf raises 3 sets 4-6
8. Seated calf raises 2 sets 4-6


as mentioned before, I ahve 3 different workouts cycles and I will rotate them per week. this is Power week so it is basically going as heavy as I can in good form, accentuating the negative and powering thru as soon as I hit bottom, the idea is to tear as much muscle fiber as I can during negative and by an initial power push, (try moving weight as fast as possible at beginning of rep), I will try to ge as many muscle fibers activated at teh beginning as possible. I am resting a good 3 minutes between sets, I aint after pump, only full recouping of energy and maximum fiber recruitment. This goes for the last 2 workout thi week as well as yesterday's.

well, lets say tonight was an experience.... lol I havent done legs in a few weeks and I only did sets of 20 in the past.... Tonight, the squat racks were all taken (for the right reasons) so I had to use the Smith Machine with my feet planted forward of the line by like a ft or so.... I dont know if these are harder to do or stress your ass more but i will say this... I got ass craps.... If there was a prize for most improved bodypart, I would have to say mine would probably be my glutes when this context is over. I had to completely skip straight legged deadlifts, i was afraid I would have fallen over forward, tehe was no strength left in my glutes and I did the lunges purely out of ambition and heart, even tho I probably could have done slightly higher weight....

The Leg presses I opted for teh seated ones, I will go back to the regular ones next time, I dont care much for the seated ones. Same with standing leg curls, not on power day, I prefer the seatred leg curls where I get the super stretch on the leg biceps.... Teh standing calf raises, (which I ended up doing cuz i just didnt have the energy to stack weights on teh donkey raise machine, bothered my shoulders a bit cuz of the weight I had to use but I finished this workout out of perseverence only. with some minor adjustements, I think Power week can be an amazing week for legs.... Now, onto teh actual log:


Quads And Glutes:

1. Smith Machine Squats (shoulder wide stance, feet placed forward)
105 x 12
155 x 8
195 x 6
195 x 6
195 x 6
(skipped set 4)

2. Seated Leg Presses (close stance)

220 x 12
250 x 8
290 x 6

3. Smith Machine Lunges

65 x 6
65 x 6


Leg Bicep:

4. Lying Leg Curls

90 x 8
110 x 5

5. Stiff Leg Deadlifts

(skipped today)

6. 1 leg , standing leg curls

50 x 8
50 x 8

Calves:

7. Stainding calf raises

180 x 8
220 x 8
240 x 6

8. Seated calf raises

90 x 12
135 x 8


Got in took post workout protein:

Myogenix Aftershock, 3 scoops
5g glutamine added
multi vit/mineral
fish oils
joint support
Vanadyl sulfate 20 mg



Overall, altho I did not achieve waht I had set out to achieve, I did get a good workout I think my legs could ahve gotten blasted more, again the limiting parameter was my ass. lol

i just went to: Body Fat Calculator

it tells me my body fat is 27%. golds gym uses the rods you hold and I will get a differet opinion there and see what happens..

someone was tired and passed out after their after workout drink last night... I aint a night person when it comes to workin g out. next week i will have to adjust my schedule and do early morning workouts, they seem to favor me more.

Taking morning suppplements, my wife has just given up rehabing me, lol I got them all packed away in a box under the table rather than on my counters now....

Today is REST DAY. I ainit doin cardio, working out or anything.... Time to heal, feed the machine, rest and go to bed early.... I might carb load today a little ...