my journal

**Freeman** · 01-05-2003, 03:33 PM

Okay..figured I'd give this a shot....I hope I can remember to post to this!!

today was legs..i'm weak! but that's why I'm fucking training!

squats - 4 sets...8(225)...6(245)...5(255)..then back down to 225 for a quick 6reps

leg press - 3 sets....10@ 8 total plates...8@ 9 plates...5@ 10 plates...this machine is different than the one I'm usd to back home...not a 45degree...and for some reason it was a shitload harder to do...I usually do 6-7 plates on each side for 5-7 reps on the normal LP machine..oh well...as long as I got that burn and worked my ass off

leg curls(seated) - 3 sets ascending...130...145...then stuck w/ 145 again...reps were 10, 8, 6 respectively

leg ext. - 3 sets.....115...125...135lbs...reps: 10, 8, 6 respectively...

No, I'm not that strong....YET! I was once, gotta get back to where I was, then a lot stronger!

So far I've eaten :

meal #1 - my yummy protein pancakes..ingredients posted in diet/nutrition/recipe section...glass of water too

meal #2 - protein shake
4tbs heavy whipping cream
12 oz water
2 scoops optimum vanilla
4 strawberries
1 splenda packet

meal #3 - 5oz ground sirloin
3 deep fried shrimp (i know i know)
bits and pieces of onions and mushrooms..grilled..mmmm...glass of water (ok, this wasn't "healthy" probabaly, but I'lm bulking..and these were leftovers from Longhorn Steakhouse...So sue me!!

meal #4 - post workout shake
2 scoops optimum chocolate
5g creatine, 5g glutamine
2 spoonfuls of sugarfree chocolate syrup(contains dextrose/maltodextrin)
12 oz water and 4 ice cubes
splenda packet

meal #5 (planned) 8pm
6oz snapper with lime and garlic
sweet potato
greens salad with FF shredded cheddar, diced ham, dressing yet to be determined...
glass of water

meal #6 (planned) 10:30 or 11pm

shake....
4tbs heavy cream or 2 spoons of natrual PB
2 scoops protein
12-16oz water/ice cubes...

I might swap this for some FF cottage cheese...I dunno what else I should eat with the cottage cheese though...

that's it for now...I'll try to keep this current and up to date!

**david** · 01-05-2003, 03:41 PM

Although Pyramid style can be great but be sure to change this up every so often.. for example. Try 10 reps straight across and then in a few weeks back it down to 5 reps straight across. I guarantee you that your weights will GO UP!!!!!

Remember! PSYCHE!

What else do you do for your hamstrings?? Put Hamstrings on another day (2 days apart from your Quads)

PS. Hack squats is NOT a common piece of equipment I noticed for gyms here in S. FLA! So, just vary your angles on squats and leg presses if you can. Some people use the smith machine... put their feet together... out front... it's scary but effective!!! Or they put the bar across their chest/shoulders with their arms folded as well.... But you won't see me doing those!

**Freeman** · 01-05-2003, 03:56 PM

hehe yeah, i've seen ppl doing them with the bar across there chest area like that...not me! hehe too freaky..yeah, maybe I will do 'em like that on the smith...should I do leg curls at all? I have noticed some ppl dont do them at all!

god, just had that postworkout shake, and I'm fucking starving as hell already! ahh!

**Freeman** · 01-10-2003, 06:01 PM

Ok, OK..been too long..I just gotta get used to posting to this damn thing! :LOL:

Today was day off from the gym.

Monday was chest/tris
Tuesday was off
Wednesday was back/bis
Thursday(Yesterday) was shoulders/traps/calves

Saturday will be legs (quads and hams)
Sunday will be chest/tris again.

I don't remember everything I did the last few days..well, I remember yesterday:

behind the neck press (barbell) - 3sets 10,8, 6...95lbs...115lbs...135lbs

2 quick sets of arnies - 50lbs..then 55lbs...I suck at these! gonna hit them hard starting next week!

front raises - DB - 3 sets...35lbs, 40lb, 45lb

standing lat raises or whatever - 3 sets...35lbs, 40lbs, 45lb

cable side raises...don't remember the weight here..

2 quick sets of upright rows 100lbs...110lbs..(on the cables)

4 sets of shrugs...warmup of 135lbs..then up to 225 for 12...315lbs for 8 (not pretty, but felt it)...275lbs for 8...then back to 135 RIGHT after for a quick 10 to burn it...

Next time I'm gonna do shrugs first, I feel like it warms me up good and I did that the week before and was able to get 315lb more effectively.

Meal #1
7 egg whites w/ 2 whole eggs, diced ham, 2 pieces FF cheddar
.5 cups oats w/ cinnamon and splenda
3 pieces turkey bacon mmmm :smile:

Meal #2
MRP - 2 scoops protein, 4 strawberries, 16oz water, splenda, 1tbs flax oil

Meal #3
6oz chicken breast
red apple (this meal sucked because I was rushed getting ready for school and this is all I could grab real fast!)

Meal #4
all I had time for was a Detour bar...and yes I'm starving again..

Meal #5 - Unless I go out real soon with someone to get food this will be cooked at home and will be:

filet minion :smile:
baked or sweet potato (havent decided yet)
salad with LF italian dressing

Meal #6
MRP and/or cottage cheese

**Freeman** · 01-11-2003, 05:43 PM

Ok, 01-11-2003

Today was a bit frustrating for me. I got a late start, and had to skip my usual morning workout because I would've been late for work. I wasn't even supposed to work today, but they asked me to work for this stupid girl...ugh!

Ok, so today was legs..warmups not cited here..

Squats - 4 sets...10@ 235lbs (already an improvement

)...8@ 255lbs...6@ 265lbs (not pretty, but at least I'm moving up!).

Leg Press - plates listed are total plates..this machine doesn't have 2 sides on either side of you..just one big lever/arm thing..I hate it, but it's all I got..

8 plates for 10...9plates for 8...9 plates again for 6...these were all pretty good reps IMO...felt it totally

Leg Ext. - 3sets.....115lbs for 12 reps...135 for 8 reps...145 for 6...then back down to 90lbs immediately for 5 slow reps..so I guess really 4 sets!

No hack machine, so I did smith squats..feet far out in front of me to hit dat ass and hammies..

(this was my 1st time trying this, so pardon the light weight...)

3 sets...155lbs for 10...185lbs for 8...225lbs for 6 or 7 can't; remember..then immediately back down to 135 for 8 slow and good reps..

Meal #1
Protein pancakes - can't get enough of these..mmmm! I love making these home made beautiful things!
3 pieces turkey bacon

Meal #2 - Late for work, so this is really a joke if you ask me
Detour bar...fucking pissed I couldn't really eat here..ugh!

Meal #3 - 6oz chicken breast
small sweet potato
FF yogurt..banana flavor mmmm

Meal #4 - post workout mrp...2 scoops..5g glutamine/creatine...4 strawberries...12oz water and 2 cubes..

Meal #5 - no idea...I'll try to post later..

Meal #6 - If I have time for one, i'tll be cottage cheese or a shake with flax oil in it...This day has F-ed meup big time..I wanna get that 6th meal in, but I don't want it to be at frigg'n 1am! I gotta wake up early anyways!

**Freeman** · 01-11-2003, 08:42 PM

Ok, so meal #5 was Outback take out. 9oz Victoria Filet.mmm...house salad w/ ranch dressing. a few bites of their bread, then I threw it out...didn't wanna get too full....loaded baked potato (butter, sour cream, grated cheese, bacon bits, chives)...didn't get a lot of cheese or bacon on this..oh well...

oh, and water..can't forget the glass of H2O!!

I doubt I'll get in another meal before bed...it's already almost 11pm and I ate like 30 minutes ago..not sure how much longer I'll be staying up...watching this game though...if it goes late, I'll fix a shake or have a few bites of cottage cheese...

**Freeman** · 01-12-2003, 06:47 PM

Ugh, work just totally Fs up my schedule. Gets all in the way of my normal routine and meals...ugh! I always feel famished on these days! I need to grow and I can't bring enough food with me to work and I can't get my meal times right..oh well, at least it isn't every day...here goes...workout:

chest/tris today - BTW I am a pathetic bastard when it comes to bench, and it's VERY frustrating, but I'm trying!

flat bb bench - 8@ 155lbs....7@160lbs...6@ 160lbs...
incline DBs - 10@ 50lbs...8@ 60lbs...5-6 @65..can't remember.
Decline DBs - 10 @50lbs (then by this time I was fried)..4@60lbs..5@ 35lbs...then I jumped over to bb declines for one set at 135lbs for 6 reps...
Flat DB flyes - 8 reps @ 40lbs...7 reps @40lbs..again, fried..so 6reps of 35lbs...

over head DB ext. - 55lbs for 10...60lbs for 8...60 again for 6. tris were fried at this point..ugh!

Cable pressdowns (angled hand bar) - 110lbs for 10 reps...130lbs for 6...120lbs. for 6...
Cable single arm extensions (Standing) - 30lbs for 10...40lbs for 8...50lbs for 6

skipped abs..doing them tomorrow with calves after class..otherwise tomorrow is my day off..

meal #1
leftover protein pancakes (2)
4 egg whites, 1 whole egg.scrambled with diced ham and 1 slice ff cheese.
2 strips of turkey bacon.
glass of OJ

meal #2 MRP - 2 scoops.....4 strawberries, 4tbs heavy cream 12oz water

Meal #3
6oz. tuna w/ lowfat mayo
1 apple
2 tbs. natural PB

Meal #4
Detour Bar (I'm sick of not getting in a meal here cuz of work and shit! ugh!)

Meal #5 - post w/o shake...2scoops...4 strawberries...5g creatine and glutamine...2 cubes 12 oz water.

Meal #6 (looking like chicken breast, sweet potato, salad)

**oceangurl01** · 01-12-2003, 07:28 PM

whats a detour bar?? nutrition facts????

**firestorm** · 01-12-2003, 08:01 PM

A detour bar is the one that is left in your walking path in the gym and you have to walk around rather then pick it up. yea yea I'm sure that is what it is.

**oceangurl01** · 01-12-2003, 08:14 PM

no its not

**Freeman** · 01-12-2003, 08:22 PM

haha Detour Bar is a yummy protein bar..best tasting out there...

290 calories - 80 from fat
Carbs - 21g (6g sugar

)

Protein - 32g

**firestorm** · 01-12-2003, 08:42 PM

oceangurl do you have a pic of you posted on here anywhere?

**Jodi** · 01-12-2003, 08:43 PM

Originally posted by freeman1504
haha Detour Bar is a yummy protein bar..best tasting out there...

290 calories - 80 from fat
Carbs - 21g (6g sugar

)

Protein - 32g

But BARS ARE EVIL!!!!!!

**kuso** · 01-12-2003, 08:45 PM

Hey man...I just read a post from Terry Giles, and he hinted that the labeling on those bars is not 100% legit

**Freeman** · 01-12-2003, 08:54 PM

eh, well, they're yummy, and I'm bulking

**firestorm** · 01-12-2003, 08:59 PM

I heard that name before "terry giles" who is he and on what board did you read it. Isn't he from MM.com?

**kuso** · 01-12-2003, 09:04 PM

Yeah MM.com, that hell hole

He works at MetRx

**oceangurl01** · 01-12-2003, 09:26 PM

no i dont have any pictures sorry! i would if i had a scanner.
not all power bars are evil. they would be evil if you eat them more than one a day. one bar a day not gonna make adifference.
do you have any pics?

**firestorm** · 01-12-2003, 09:27 PM

Ohhh Kus,, you doing some spying on the compitition? hahaha

**Jodi** · 01-12-2003, 09:29 PM

Originally posted by oceangurl01
no i dont have any pictures sorry! i would if i had a scanner.
not all power bars are evil. they would be evil if you eat them more than one a day. one bar a day not gonna make adifference.
do you have any pics?

Yes all bars are EVIL! Ever wonder what that chocolate on the outside is.

Read This!

**kuso** · 01-12-2003, 09:30 PM

Originally posted by firestorm
Ohhh Kus,, you doing some spying on the compitition? hahaha

Always keep my eye on the competition, and look for a chance to flame IA at MM :o

**firestorm** · 01-12-2003, 09:33 PM

I use ProteinPlus bars.
Total Fat 5g
saturated Fat: 2.5g
Protein 24g
Carb 38g
Sugars 21g
Total Cals: 290 Cals from fat 45g
And I agree, I only use them when I'm at work to fill a meal gap.
The total Fat and sugars and amount of carbs are more then I'd like to be honest.

and yes oceangurl my pics are in the members pic section dear.
Take a looksee and tell me where you think I need work. I look forward to criticisms so don't be nice. wink wink

**oceangurl01** · 01-12-2003, 09:34 PM

but some bars have only 3 grams of sugar or less

**firestorm** · 01-12-2003, 09:35 PM

Bust a verbal cap in them for me Kuso.. I owe them one. (banned me)

**Jodi** · 01-12-2003, 09:36 PM

Did you read the article? If so then you would have noticed that the sugar count doesn't matter its the glycerine.

Sorry to screw up your journal Freeman, lets discuss this in your journal from now own.

**firestorm** · 01-12-2003, 09:36 PM

give me the names Ocean. I hate shopping for those damn things. If anyone knows a better brand, PLease feel free to post them Thanks.

**oceangurl01** · 01-12-2003, 09:39 PM

members pics? under what??
why you eating the protein plus with lots of sugar!
try premier protein
21 grams of carbs ( 8 grams of sugar) and 31 grams of protein
280 cal.. 8 grams of fat

**firestorm** · 01-12-2003, 09:39 PM

yea sorry Free. I'm starting a new thread people in "general Chat" on these subjects and whatever you want to talk about. I'll call it CHATTING.

**Jodi** · 01-12-2003, 09:39 PM

Hi Fire!
I don't think bars are good for either but remember your bulking and she's trying to cut. It makes a huge difference on your insulin when cutting. JMO

**firestorm** · 01-12-2003, 09:43 PM

Hi Jodi !!! Oh I totally AGREE not good for cutting. Talk to you in the "new" thread I started in General Chat. I feel bad were filling up my boys journal.

Fire.

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