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The Cut Starts Here: Iain
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03-07-2003, 08:34 PM
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#121 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Confession
Alright, I guess you spoke a little soon about good meals, cause boy did I ever fuqq up today.
Slept in didn't prepare anymeals.  nibbled on some jube jubes, cause I had nothing else to eat, and then to top it all off ate a Detour Bar.  Fuq I am an idiot.  Well tomorrow is a new day. IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan 
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03-09-2003, 08:19 PM
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#122 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Saturday March 8,2003
830am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 11am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 2pm 10 oz Chicken 1/4 cup Sweet potato 430pm Shoulders 1) w/u Rotator Cuff 2) DB Shoulder Press 45/10, 50/9, 55/9, 60/8, 65/5 drop 60,55,50,45/4, 3a) DB Front Raise 40/10, 40/10, 40/9 3b) Lat Raises 20/10, 20/10, 20/10 3c) Reverse Flys 20/12, 20/10, 20/10 4a) BB Shrugs 185/12, 185/12 4b) Seated DB Shrug 60/10, 60/10 530pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 830 small Ceasar Salad 8 oz Chicken Brocolli and Peppers 11pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-09-2003, 08:28 PM
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#123 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Sunday March 9,2003
830am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 12pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 230pm 8 oz Roast Beef 1/4 cup Sweet potato 2 cups Spinach 1 tbls Newman's own oil and Vinegar 6pm (ate out at Swiss Shit) 8 oz Chicken Garden Salad 9pm Arms 1) CG Bench Press 135/10, 155/9, 175/8, 195/5 drop 175, 155, 135/4 2a) DB Overhead Ext 50/10, 55/10, 60/9 2b) Rev Grip tri press down 40/10, 40/10, 40/10 3) ez Bar Curl 75/10, 95/8, 115/5, drop set 115,95,75/3 4a) Incline DB Curls 30/10, 30/10, 30/8 4b) BB Curls 95/8, 95/8, 95/7 5a) Cable Curls 60/10, 60/10 5b) Tri Pressdown 90/8, 90/8 10pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-09-2003, 08:31 PM
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#124 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Quick question about shake prep?
 I usually make my meals for the day in the morning, the only problem is if I want a shake at around 3ish, will the protein and flax remain stable, if not any remedies? would keeping it refridgerated help? IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-09-2003, 09:14 PM
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#125 |
Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Yes....keep it cold!
DP |
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03-11-2003, 03:11 PM
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#126 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Monday Mrach 10,2003
7am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 945am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 1230pm 8 oz Roast Beef 1/4 cup Sweet potato 2 cups Spinach 1 tbls Newman's own oil and Vinegar 345pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 7pm 10oz Chicken 1 cup Spaghetti Squash 2 cups Spinach 1 tbls Newmans own 930pm Legs 1) Squats 205/15, 225/10, 245/10, 265/9, 285/8 tried 305 not going to happen Dropset to 135 lbs 1-1/4 squat 12 reps2 DB Lunges 30/10, 35/10, 40/8 3a) Leg Extension 100/20 , 120/18, 120/18 3b) Stand Leg Curl 40/20, 40/20, 40/20 4) SLDL 135/10, 135/10, 135/10 1015pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free I have been able to work alot harder in my workouts since I change my diet Saturday, found I can focus better and work a little harder. Pretty cool, I am happy about the extra effort IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-11-2003, 03:21 PM
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#127 | |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Re: Monday Mrach 10,2003
Quote:
You can make 305, even 315 happen really easily through rep conservation. I have a post on it somewhere. 135/6-8, 225/6, 275/5, 305/?, 315/? Is actually less effort than the total of the w8 X reps that you posted   DP |
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03-11-2003, 03:39 PM
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#128 |
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Member
Elite Member
Join Date: Nov 2001
Location: Jamaica bound!
Posts: 364
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Looks good!
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03-11-2003, 03:49 PM
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#129 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Thanks DP, I read your post, makes sense. I assume I would only use the conservation on Fundemental exercises Like Squat, Bench, Deadlift.
Hey tigress glad to see you back again, time to get it back in gear, eh! IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-11-2003, 03:58 PM
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#130 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Actually...Ian...it will work for most any lift/exercise that you want to improve
DP |
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03-12-2003, 04:02 PM
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#131 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Tuesday March 11,2003
7am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 945am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 1230pm 8 oz Chicken 1/4 cup Brown Rice 2 cups Spinach 1 tbls Newman's own oil and Vinegar 4pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 730pm 8oz Turkey Breast 1 cup Spaghetti Squash 2 cups Spinach 1 tbls Newmans own 945pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-13-2003, 11:26 AM
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#132 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Wednesday March 12, 2003
7am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 945am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 1230pm 8 oz Chicken 1/4 cup Sweet Potato 2 cups Spinach 1 tbls Newman's own oil and Vinegar 4pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 630pm 8oz Chicken Breast w/ Montreal Chicken Spice 1 cup Spaghetti Squash 2 cups Spinach 1 tbls Newmans own 830pm Chest Workout 1)Incline BB 135/10, 155/6, 175/5, 195/4, 215/4 drop 175/5 to 135/72a) DB Press 65/10, 65/10, 65/10 2b) Flat Fly 35/8, 35/8, 35/8 3a)Pushups 20, 20, 15 3b)Pec Dec 130/10, 130/10, 120/10 10pm Ice Hockey 1 Lite Beer after the Game 12am 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free Still feeling alot more energy since eating change, notice it especially during Hockey. IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-13-2003, 07:39 PM
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#133 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Excellent!...any body comp changes?
DP |
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03-14-2003, 06:39 AM
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#134 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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I was till last night!!
I was starting to notice a little more definition in lower Quads. During workouts starting to notice more vascularity in arms. From my gut to my upper legs still needs alot of work, but getting there slowly.Anyway, last night I stupidly had some whole grain flaxseed bread, that sparked a little carb crave, had two Chocolate chip cookies  . I am telling you bread never again. I felt like shit last night. Gut felt fatter than ever, bloated. Very dissapointing night, but back on the horse this morning, no significant change, only a minute increase in bw from yesterday to today, but I had no workout last night!IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-14-2003, 06:58 AM
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#135 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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It's only takes a day or two to get back......but now you know....food is powerful drug!
DP |
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03-14-2003, 07:12 AM
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#136 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Oh I know it is a powerful drug, trust me I know, I am an addict.
 Just a question. I have been pretty happy with most of my workouts, feel like I am making progress with them. The only one I feel like I am lacking is Back, mind you Back is proably my least favorite part to get psyched up for! Any suggestions! Thanks IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-14-2003, 07:18 AM
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#137 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Make it your most favorite, even if you are lying to yourself.
As a cyclist/runner....I hated hills.....one day...I'm doing hill repeats with a top female moutain biker, but she was out of shape....so about the 4th hill...she's coughing, gagging, on the verge of heaving...and she smiles and says: "Gotta Love these hills, they make you Stronger!" From that day on, I attacked hills and became a better climber...same thing with my shoulders and BB...use to be my weakest part.....now one of my strongest Point is......change your tude...ATTACK YOUR WEAKNESSES! DP "You gotta Love these hills, they make you Stronger"..... |
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03-15-2003, 07:09 AM
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#138 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Thursday March 13,2003
7am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 945am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 1230pm 8 oz Chicken 1/4 cup Sweet Potato 2 cups Spinach 1 tbls Newman's own oil and Vinegar 4pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 730pm 8oz Chicken Breast on Flax 2 slices of Flaxseed whole grain Bread Somewhere in here fuqqed up and had 2 chocolate chip cookies 10pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-15-2003, 07:17 AM
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#139 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Friday March 14,2003
7am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 945am 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 1215pm Souvlaki 4pm 8 oz lean ground chicken 530pm Back 1) WG pullups 10,8,8 2) BB Row 115/14, 135/10, 155/5, 175/5, 195/4 dropset to 155/4 to 115/8 3a) One-arm pulldowns 60/12, 70/10, 80/9 3b) DB Row 60/10, 60/10, 60/10 730pm 10oz Sirloin 1 cup Green Beans 2 cups Garden Salad 1 tbls Newmans own 11pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free Tried to get pysched up for back workout! A little better than usual , but I just find it hard as I don't get that pump from the blood flow like every other muscle group. However I will conquer this. IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-15-2003, 07:35 AM
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#140 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Good....music helps btw...
OK, Lack of blood flow usually means poor contractions...I see this commonly...esp with trainers and trainer/clients Do this for me........drop your head forward and do say an isometric seated row......back bends forward, chin tucks, arms come back...no real contraction Now, lift your head..arch your back, throw the chest out and forward and DO NOT MOVE from this position, perform the same row, elbows coming back near the sides (unless your lats are in the way)...and pull back hard enough to pinch your scapula together World of difference RIGHT? Here is the kicker....do this for me......every exercise.....do 10, 8, 6-8 failure, and then 18-25 reps (lighter, but as heavy as you can to get the reps (...Then let me know..K? DP |
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03-15-2003, 07:38 AM
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#141 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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One more thing...watch in the gym...even people that start out w/good form....drop their head and slightly round their backs at the end of the movement...DO NOT DO THAT!
DP |
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03-15-2003, 02:01 PM
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#142 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Thanks DP will try that next round, and your damn right music helps, I don't think I could keep my head in the game without some tunes blaring!
IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-16-2003, 08:21 AM
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#143 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Saturday March 15,2003
830am
1/4 cup irish oats (Pre-cooked) 10 oz Chicken 1145am 1) w/u Rotator Cuff 2) DB Shoulder Press 45/10, 50/9, 55/9, 60/8, 65/5 drop 60,55,50,45/4, 3a) DB Front Raise 40/10, 40/10, 40/9 3b) Lat Raises 20/10, 20/10, 20/10 3c) Reverse Flys 20/12, 20/10, 20/10 4) Upright Cable Rows 70/10, 80/9, 80/9 5a) BB Shrugs 185/12, 185/12 5b) Seated DB Shrug 60/10, 60/10 12pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 3pm 1.5 cans of Tuna 2 cups Spinach 1 tbls Newman's Own OV A couple of cookies (was a little pissed off at body composition results, emotions took over, realize now probably not the best way to vent 545pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 730pm 10oz Chicken 2 cups Garden Salad 1 tbls Newmans own 1 cup Sweet Potato 11pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free Well in general a good workout, things went well till I got my body composition done , but I correct my meals for the rest of the day IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-17-2003, 07:00 PM
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#144 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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Sunday March 16,2003
830am
1/4 cup irish oats (Pre-cooked) 8 oz lean ground beef 1115am Arms 1) CG Bench Press 135/10, 155/9, 175/6, 195/1 drop 175, 155, 135/4 2a) DB Overhead Ext 60/10, 60/10, 60/9 2b) Rev Grip tri press down 50/9, 50/80, 50/8 3) ez Bar Curl 75/10, 95/8, 115/5, drop set 115,95,75/3 4a) Incline DB Curls 30/10, 30/10, 30/8 4b) BB Curls 95/8, 65/10, 65/10 5a) Cable Curls 60/10, 60/10 5b) Tri Pressdown 90/8, 90/8 12pm 2 scoops Optimum Whey Mixed Berries 1 tbls Flaxseed oil Metamucil sugar free 330pm 1 Slice of Pizza 6 Chicken Wings Ceasar Salad I know pretty shitty meal, didn't organize my meals properly around my nephew's birthday party. One good thing I fought off the urge of alcohol especially after reading that post in the Diet/Nutrition Section yesterday morn. 7pm Chicken Pita w/ Hot peppers, onions Chicken Garden Salad 1030pm 2 scoops Optimum Whey 1 tbls Flaxseed oil metamucil sugar free Well not a great eating day, but were not all perfect. I will try and be quite strict this week to make up for this weekends faults. Workout didn't push as much weight as I did my previous workout, still felt pretty good afterwards. IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-17-2003, 07:48 PM
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#145 |
Join Date: May 2001
Location: Around.....
Posts: 14,964
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You've been pretty good lately...stay strong!
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03-17-2003, 08:40 PM
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#146 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,381
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