my journal

**Freeman** · 01-28-2003, 06:35 PM

Meal #1
Protein pancakes
3 strips turkey bacon
OJ

Meal #2
ABB Pure Pro drink - this sucks but it's all I had time for bc I was late for class...arg!

Meal #3
6 oz chicken breast
2 hardboiled eggs
2 slices whole wheat with sf jelly

Meal #4
MRP (2 scoops, 2tbsp flax, 4 strawberries, and a few blueberries...12oz water, 2 ice cubes)

Meal #5
salad, kinda large, w/ ff shredded cheese, diced ham, newman's own italian dressing
10 oz top sirloin (I'm estimating here..could be a little more, or a little less).
1 baked potato w. country crock and salt and pepper

**Freeman** · 01-28-2003, 06:37 PM

Oh, I forgot to mention........I have water with every meal except meal #1 which is always OJ

..and I have a multi-vitamin with meal #1 and either meals #5 or #6...I'm planning on having meal #6 in a bit, will take vitamin then

**firestorm** · 01-28-2003, 06:52 PM

You da man Free. Your poundages look very good my man

**Freeman** · 01-28-2003, 06:54 PM

Thanks bro! I appreciate the encouragement and good words...keeps me motivated! I'm not as strong as you......yet

**firestorm** · 01-28-2003, 06:59 PM

It's not a compition with me my friend, it's a compitition with yourself and it appears to me your winning!!!!! Rock on!!!!

**Freeman** · 01-28-2003, 07:04 PM

I know, just bustin' your chops bro!

**firestorm** · 01-28-2003, 08:16 PM

OK that's kewel but never underestimate yourself. You want to be stronger then me then that is a good goal. I'll send you some stats for you to reach for if you wish. Whatever incentive it takes bro.

**Freeman** · 01-28-2003, 08:29 PM

Sure, I'm always up for a challenge

but, yeah I'm doing this for myself...I love the fact that you find out a lot about yourself by lifting weights...nutrition also...it takes a lot of dedication...and I love it

**firestorm** · 01-28-2003, 08:32 PM

ok you got it, I'll send you some goals.

**Freeman** · 01-28-2003, 08:33 PM

true, thanks my man!

**firestorm** · 01-28-2003, 08:38 PM

Just give me until next sunday. All my workouts are home.

**Freeman** · 01-28-2003, 08:41 PM

that's cool..no rush..I appreciate it though!

**oceangurl01** · 01-28-2003, 08:50 PM

good job freeman!

**Freeman** · 01-28-2003, 08:57 PM

thanks

**oceangurl01** · 01-28-2003, 09:03 PM

how much carbs you eating daily??

**Freeman** · 01-28-2003, 09:35 PM

Umm, I am not really keeping track of the numbers...

I just eat good carbs (oatmeal, brown rice, whole wheat bread, sweet potatos etc.) I'm not cutting..I'm bulking, so right now I don't need to be so strict and count calories...

If I was like my friend who is a huge bodybuilder..I'd eat whatever I want..he's bulking too...I was at his house and he had a big ice cream cake he'd been working on!

**Jodi** · 01-28-2003, 09:42 PM

Hey, No talk of ice cream!

LOL! I'm trying to get over my sugar cravings.

**firestorm** · 01-28-2003, 09:50 PM

Ya see that is what is wrong. Eating a whole icecream cake. Bulking isn't an excuse to eat like that. If it were bulking would be called fattning. Bulking requires a balanced diet as well as a cutting phase. The only thing that changes is the percentages of Proteins, Carbs and fat. If your buddy is eating that much fat and looks pretty damn good I'm suspect to believe he isn't all natural and or he has one hell of a metabolism.

**oceangurl01** · 01-29-2003, 05:43 AM

i have a friend all she eats is (bad food) you know what i mean by that. and she is always been skinny.. no tummy nothing!

**Freeman** · 01-29-2003, 06:14 AM

Originally posted by firestorm
Ya see that is what is wrong. Eating a whole icecream cake. Bulking isn't an excuse to eat like that. If it were bulking would be called fattning. Bulking requires a balanced diet as well as a cutting phase. The only thing that changes is the percentages of Proteins, Carbs and fat. If your buddy is eating that much fat and looks pretty damn good I'm suspect to believe he isn't all natural and or he has one hell of a metabolism.

He does have a good metabolism. He's super-huge...although he's real short too, so it will look odd until he does cut up. And, I do suspect he's not natural. He has told me he doens't have a problem with it (nor do I) and that he doesn't do it...but that he probably will. Also, he took some pill the other night when we were all at Outback and wouldn't tell me what it was. But, then again, he told me if he ever did stuff he'd use injections instead of pill cuz pills are worse...mess up your liver or something..so, who knows?

**Freeman** · 01-30-2003, 08:56 AM

01-30-2003

LEGS:

Leg ext. - 105lbs x 10, 115lbs x 8
Smith squats, legs placed far in front to work hams and glutes more - 205lbs x 12, 225lbs x 12, 245lbs x 10
single legpress - 100lbs x 15, 125lbs x 12, 145lbs x 10 (these are hard! but I love 'em!

)

Lying leg curl - 145lbs x 8, 175lbs x 8
stiff deadlift - 135lbs x 10, 175lbs x 8
seated leg curl - 130lbs x 12

No hack squat machine, so that's why I did the smith squat with my legs placed far in front of me...I can feel it.

**mmafiter** · 01-30-2003, 03:34 PM

Originally posted by freeman1504
01-30-2003

LEGS:

Leg ext. - 105lbs x 10, 115lbs x 8
Smith squats, legs placed far in front to work hams and glutes more - 205lbs x 12, 225lbs x 12, 245lbs x 10
single legpress - 100lbs x 15, 125lbs x 12, 145lbs x 10 (these are hard! but I love 'em!

)

Lying leg curl - 145lbs x 8, 175lbs x 8
stiff deadlift - 135lbs x 10, 175lbs x 8
seated leg curl - 130lbs x 12

No hack squat machine, so that's why I did the smith squat with my legs placed far in front of me...I can feel it.

Kick ass Dude!

**Freeman** · 01-31-2003, 05:36 AM

Yesterday's Meals

meal #1
protein pancakes w/ sf syrup
3 slices turkey bacon
OJ

Meal #2
MRP post workout

meal #3
6oz chicken breast
2 pieces whole wheat toast w/ natty pb and sf jelly

meal #4
detour bar

meal #5
4oz steak
apple
natty pb

meal #6
salad w/ diced ham, FF shredded cheddar, Newman's Own italian
2 butterball Turkey Sausage Links
1 sweet potato with cinnamon and splenda

water with all meals except meal #1
multivitamin with #1 and #6

**Freeman** · 01-31-2003, 04:54 PM

What I'm "roughly guessing" are my %s for today. Will post meals later. and workouts..

cals(again, ROUGHLY) 3664
F = 139
C =230
P =378

**butterfly** · 01-31-2003, 05:41 PM

Have you posted your STATS yet and I just missed 'em

**Freeman** · 01-31-2003, 05:53 PM

hah, no...

6'1 175
bf % - never measure but I'm estimating around 10-12% ....I used one of those scales that are "supposed" to state your bf% last summer before I started really lifting and it said 6-7%...I doubt it was that accurate...I'm not a fatty thouigh...I'm a hard gainer, and a weakling right now..so, I'm bulking and strengthening

**Freeman** · 01-31-2003, 05:54 PM

Oh, and I honestly..seriously recommend gopro's workouts...just started the superset week...today was chest/back and it was awesome. thought my chest was gonna explode! I will post workouts later tonight. I could post them right now b/c I never do jack shit in this lame-town besides sit home. But, I'm gonna go play Sim City 4 and watch some TV mudafukas!

**Freeman** · 01-31-2003, 09:16 PM

chest/back

superset - cablecrossover/incline smith press - 50lbs x 10/155lbs x 10.....60lbs x 8/155lbs x 8

superset
incline flyes/dips - 35lbs x 10/10 dips

dropset
machine press - 130 x 15..drop...115lbs x 12 drop....100lbs x 10

superset
pullovers/WG lat pulldowns - 140lbs x 12/160lbs x 12....140lbs x 10/160lbs x 10

superset
stiffarm pulldown/reverse grip bent BB rows - 55lbs x 10/135lbs x 10....55lbs x 8/135lbs x 8

CG seated pulley rows - 190lbs x 8..drop..175lbs x 8..drop...160lbs x 8 KILLER!

abs
...no time for calves today

**Freeman** · 01-31-2003, 09:20 PM

meal #1
protein pancakes
3 strips turkey bacon
glass of OJ
multivitamin

Meal #2 -post w/o MRP
2 scoops
5g glutamine/5g creatine
1/2 banana
4 small-ish strawberries
12oz water, 2 ice cubes

Meal #3
7oz tuna
FF mayo (didn't measure this, prolly too much..oh well

)
1 medium apple
2tbsp natural PB

Meal #4 - MRP
2 scoops
1/2 banana
2tbsp flax oil
12oz water, 2 ice cubes

Meal #5
greens salad with diced ham and diced chicken breast...Newman's Italian (probaly too much, but I make BIG salads cuz they're yummy and lettuce is fun to eat!)
steak (I'm guessing 8-9oz)
baked potato with smart balance spread

No meal #6 today

**Freeman** · 02-01-2003, 09:03 PM

2-1-03 (a sad day)

No gym today..day off

Meal#1
6 egg whites, 2 whole eggs
2 slices FF cheese
ground turkey
2 pieces whole wheat toast w/ sf jelly

Meal #2
2 scoops
2 tbsp flax
4 small strawberries, and SOME blueberries
12oz water, 2 cubes

Meal #3
6oz chicken breasts
1 apple
2 tbsp natural PB

Meal #4
2 scoops
1/2 banana
4 tbsp heavy cream
12oz water, 4 ice cubes

Meal #5
Outback Special

(12oz sirloin, baked potato w/ butter bacon pieces & cheese...salad...and a hot fudge brownie ice cream chocolate thingy) Hey, I can have a goody every once in a while...I never treat myself, so fuckoff!

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