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02-07-2004, 08:26 AM
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#91 |
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Lookin' for abs !
Elite Member
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Feb. 7, 2004
Todays results Well the good news is I lost 2 lbs ! The bad news is it wasn't fat I don't think. weight dropped 2 lbs. body fat stayed the same, some of the body measurements dropped. diet hasn't changed . The only difference this week was I know I didn't get as much water on wednesday as usual ( granny's funeral ) and my diet was off that day too. Can one day being partially off make that much difference ? Should i chalk this week up to water loss and keep going another week as is ? Or do I need to make some adjustments. Also , my strength is still increasing. I make increases on some of the exercises every week. weight 170 bodyfat % - 7.7 to 8 % according to accumeasure calipers calories average around 2300 a little over average breakdown is 45 % carbs, 40 % protein, 15 % fat Trying to get the bf% down to bring out the abs. would prfer to do it without losing LBM which i have been able to do so far. Any input aprreciated. Gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 Last edited by gwcaton : 02-07-2004 at 08:55 AM. |
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02-07-2004, 11:53 AM
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#92 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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I would say that your weight is about the same then.. being a lil dehyrated.. as well know the scale can fluctuate due to hydration levels.
again, the same for the caliper testing. it can always be slightly off each time. so not to worry. sounds as though you are in a slight plateau. awesome that your strength is going up tho! a slight suggestion would be to drop the carbs slightly back to 40% and up the fat to 20%... try that for a while and see how it goes. or we could make a slight adjustments to daily diet.
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd |
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02-07-2004, 01:49 PM
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#93 |
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Lookin' for abs !
Elite Member
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Hi Jen,
Appreciate the suggestion, always value your opinion. As a mtter of fact after I posted this morning I dug out the BFFM maual looking for suggestions and I came up with basically what you suggested . You're great ! I'll give it a shot this week and see what happens . Oh and I've been ready your journal(s) and am glad that you are a "Happy Jen". Gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-07-2004, 01:53 PM
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#94 |
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Lookin' for abs !
Elite Member
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how much more until i get some abs ?
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-07-2004, 01:54 PM
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#95 |
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Lookin' for abs !
Elite Member
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not much longer i hope
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-08-2004, 11:44 AM
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#96 |
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Lookin' for abs !
Elite Member
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Feb. 8th, 2004
Workout Incline bench press 160 lbs x 12 reps 175 x 10 185 x 8 195 x 6 160 x 12 Last 2 reps on set #4 weren't the best form. Only one more workout to meet my goal of 200 lbs for set #4. Should make it but form probabbly will be as bad as todays. so will keep at the incline bench until I can do the 200 correctly then switch to flat bench press. Haven't done those in months ! Incline d.b. Flyes 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 Time to increase these next workout Seated barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 x 12 Seated bentover d.b. lateral lifts 20 lbs x 12 reps 25 x 10 30 x 8 35 x 6 20 x 12 time to increase these next workout Triceps pressdown 62.5 lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 this was an increase over last workout Notes: Just for grins and giggles I measured after chest exercises. 2 " from the pump. Is that good? average ? poor? diet details this evening.
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-08-2004, 12:04 PM
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#97 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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looking good gary!! defintly leaning down alot! those abs will come! takes time! what do you do for them(exercises?)
Kepp us updated with how the diet adjustments go! 
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd |
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02-08-2004, 06:36 PM
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#98 |
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Lookin' for abs !
Elite Member
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Jen,
right now all i do for abs is cable crunches , 5 sets once every 5 days
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-08-2004, 10:17 PM
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#99 |
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Lookin' for abs !
Elite Member
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Feb. 8th 2004 diet
meal 1 2 egg whites 1 whole egg 1/3 cup oatmeal w/protein banana 22 oz water meal 2 16 oz protein shake banana 22 oz water Meal 3 4 oz chicken 1/2 cup pasta salad 2 tea Best I could do . we were out of town longer than i that we would be and ate at a pasta house Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz steak cup peas 22 oz water coffee Meal 6 salad 3 tsp Nat PB 22 oz water Notes: the usual coffee in the morning pre-workout 22 ozwater during workout creatine w/gatorade after workout
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-09-2004, 10:09 PM
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#100 |
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Lookin' for abs !
Elite Member
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Feb. 9, 2004
Workout 30 minutes cardio in Am 30 Minutes cardio in Pm. Diet Meal 1 6 oz cottage cheese 1/2 cup oatmeal w/protein banana 22 oz water meal 2 16 oz protein banana 22 0z water Meal 3 6 oz tuna 4 oz potato cup brocolli 22 oz water Meal 4 16 oz protein 22 oz water Meal 5 6 oz salmon patty cup green beans coffee 22 oz water Meal 6 salad 2 tbsp nat pb 22 oz water Notes: coffee after waking up creatine w/gatorade after workouts Tomorrows workout will have some new exercises in it since i have met my mini -goal of getting my 50 pullups done in 4 sets ( use to take 5-6 sets)
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-10-2004, 08:51 PM
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#101 |
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Registered User
Join Date: Feb 2004
Location: Orlando, FL.
Posts: 4
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So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals.
Keep up the pace. You have made major gains since day one. Congrads! Coffee
Walk with peace.
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02-10-2004, 09:13 PM
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#102 |
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Lookin' for abs !
Elite Member
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Feb. 10, 2004
Workout Wide grip Pulldowns to the front 85 lbs x 12 reps 100 x 10 115 x 8 130 x 6 85 x 12 pretty good guess as to where to start at,felt good. Seated low pulley rows - narrow grip 130 lbs x 12 reps 145 x 10 160 x 8 175 x 6 130 x 12 once again, good guess as to where to start. felt good still feel it this evening. Barbell shrugs 205 lbs x 12 reps 225 x 10 245 x 8 265 x 6 205 x 12 Close grip EZ bar curls 65 lbs x 12 reps 75 x 10 85 x 8 95 x 6 65 x 12 Mini goal is/was to do 100 lbs for set #4 by 2-14-04 next workout for biceps is 2-15. Going for it ! Preacher cable curls 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 cable crunches 80 lbs x 20 reps 95 x 15 90 x 15 90 x 15 80 x 20 Barbell side bends Olympic bar x 20 reps each side - 5 sets Notes : first time for pulldowns and low rows in a long time. felt good. Added barbell side bends to workout. only added 10 minutes to the workout ( 70 minutes ). Diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1whole egg banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water meal 3 6 oz tuna 4 oz potato 1/2 cup corn 22 oz water Meal 4 16 os protein shake 22 oz water Meal 5 6 oz chicken 1/2 cup green beans 22 oz water coffee meal 6 6 oz nonfat yogurt 2 tbsp Nat PB salad 22 oz water Notes: Wake up coffee 22 oz water during workout creatine w/gatorade after workout
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-10-2004, 09:17 PM
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#103 | |
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Lookin' for abs !
Elite Member
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Quote:
thanks for stopping by . Look forward to checking your journal and watching your progress when you get it started. gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-11-2004, 07:54 PM
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#104 |
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Lookin' for abs !
Elite Member
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Feb.11, 2004
Workout Front squats 125 lbsx 12 reps 145 x 10 170 x 8 190 x 3 WAHHHHHHHHH!!! too heavy. Didn't get my 6 reps  125 x 12 My first disappointment in a while. Do i leave set #4 at 190 and keep at it until i get my 6 or drop the weight so i can get my 6 reps now and try the 190 later ? Leg extensions 85 lbs x 12 reps 95 x 10 105 x 8 115 x 6 85 x 12 These were an increase over last workout. will increase again next workout Leg curls 65 lbs x 12 reps 75 x 10 85 x 8 95 x 6 65 x 12 Seated calf raises 120 lbs x 20 reps 150 x 15 180 x 10 150 x 15 120 x 20 Notes: back still sore from last workout. WOW ! Todays diet Meal 1 1/4 cup oatmeal w/protein 2 egg whites 1 whole egg banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz salmon patty 2 oz potato 1/2 cup corn 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 7 oz steak ! 1/2 cup brocolli 22 oz water coffee Meal 6 6 oz nonfat yogurt salad 22 oz water Notes: coffee first thing this morning 22 oz water during workout creatine w/gatorade afetr workout been reading up on TP's carb cycling diet. If the changes made in my diet this week don't jump start some more fat loss within the next 10 days or so may give it a try.
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-12-2004, 08:40 PM
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#105 |
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Lookin' for abs !
Elite Member
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Feb. 12, 2004
Workout Incline bench press 160 lbs x 12 reps 175 x 10 185 x 8 200 x 6 !!! Actually 4 good ones and 2 not so good but i got 6 ! 160 x 12 Incline d.b flyes 37.5 lbs x 12 reps 42.5 x 10 47.5 x 8 52.5 x 6 37.5 x 12 This was an increase over last workout Seated Barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 x 12 Seated bentover db lateral lifts 22.5 lbs x 12 reps 27.5 x 10 32.5 x 8 37.5 x 6 22.5 x 12 This was an increase over last workout. Triceps pressdown 62.5 lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 Notes: will do incline bench one more workout to see if i can get 6 clean reps with 200 then switching over to flat bench press. Haven't done them for a few months. I posted some new pics today. Am I making any progress ? Let me know. Good or bad . new pics I know my strength is increasing but is there any visual changes ? Diet Meal 1 1/3 cup oatmeal w/protein 6 oz cottage cheese banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 4 oz lean beef patty 4 oz potato cup green beans 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken cup spinach 22 oz water coffee Meal 6 salad 1 tbsp nat Pb Notes: the usual coffee in the mornnig 22 oz water during workout creatine w/gatorade after workout OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 . 
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-12-2004, 09:08 PM
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#106 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!!
Thanks!!  P.S> Were those pics taken before or after the choc kisses? 
The beatings will continue until morale improves!!
Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!!  Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?  Bests: Bench:? | Squat: ? | Deads: ? Goals: Bench: 235 | Squat: 250 | Deadlift: 300 |
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02-12-2004, 10:49 PM
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#107 | |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Quote:
 Jk! I planning a cheat real soon myself! Ive been having dreams of chocolate!Your diet looks awesome-very consistent. I was comparing your pics now, and from Jan, and you def do look leaner. Keep up the hard work! |
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02-12-2004, 10:50 PM
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#108 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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BTW-atleast it was dark choc-better for you than milk chocolate!
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02-13-2004, 05:54 AM
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#109 | |
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Lookin' for abs !
Elite Member
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Quote:
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-13-2004, 05:58 AM
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#110 | |
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Lookin' for abs !
Elite Member
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Quote:
The diet is pretty easy since my wife has it ready for me when i need it , all i have to do is sit down and eat it ! Valentines day will definetly be a nice cheat day . Taking the wife out for dinner and will be diving into some more of those dark choc kisses ! TGIF !
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-13-2004, 07:10 PM
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#111 |
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Lookin' for abs !
Elite Member
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Feb. 13 , 2004
Workout 32 minutes cardio Am. 30 minutes cardio Pm. Diet Meal 1 1/3 cup oatmeal w/protein banana 1 tbsp All fruit 2 egg whites 1 whole egg 22 oz water Meal 2 16 oz protein shake Banana 22 oz water Meal 3 4 oz chicken 1/2 cup brown rice 1/2 cup peas 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz lean beef patty 1/2 cup green beens coffee 22 oz water Meal 6 salad 3 tsp Nat Pb 22 oz water Notes: coffee first thing in morning. Tomorrow is Valentine's day and cheat day ! also weigh /measure/evaulate day. Then its special dark hersheys kisses. lunch at J.B Hooks seafood restaraunt and that evening my usual weekly 1/2 a pizza. We have a local pizzaria here that is run by a couple from Chicago. he brought his family's recipe with him and opened up a pizzaria and it is the Best pizza in the world !!!!! Happy Valentines Day !
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-14-2004, 01:05 AM
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#112 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Gary,
Can you explain your split? Why do you do five sets instead of 4? Thanks!!
The beatings will continue until morale improves!!
Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ? Bests: Bench:? | Squat: ? | Deads: ? Goals: Bench: 235 | Squat: 250 | Deadlift: 300 |
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02-14-2004, 08:06 AM
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#113 |
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Lookin' for abs !
Elite Member
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I'm,
My first set is a warm up basically , the next 3 sets are my "working " sets and the 5th is just for added pump. I started out Nov, 2002 doing BFL and that was the way they set up the workouts and I like it and have not changed. Yet . But as I get closer and closer to where I want to be I am looking ahead at changes in diet and exercise. Hope I answered your question, If not let me know and I'll try again. Gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-14-2004, 08:55 AM
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#114 |
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Lookin' for abs !
Elite Member
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Well I have taken my measurements , weighed , etc. Just need to sit down and analyze it then I will report my findings . LOL
But first things first . Must attend to the Valentines Day activities. Happy Valentines Day everybody ! Gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-14-2004, 10:50 AM
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#115 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Enjoy your cheats today-You deserve it, your discipline this last month was awesome! Eat up!
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02-14-2004, 08:02 PM
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#116 | |
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Lookin' for abs !
Elite Member
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Quote:
Thanks ! How was your Valentines day ? Great I hope. My cheat day/V-Day was pretty good . After my weigh/measure I walked into the dining room and thought I heard someone/something calling my name. I headed for the kitchen but the voice could not be heard. I turn around and headed towards the livingroom and the voice became more clear. Once in the livingroom I stopped, turned my ear to listen intently and determined where the voice was coming from. Aha ! It was those evil special dark hershey's kisses !!!!!! I grabbed a handful and headed for the computer. feeding on chocolate and surfing the internet. What a way to start your day ! Anyway , took my valentine to the lake for the day . Lunch at J.B. Hooks was 8 oz chicken breast and some penne pasta with a tomato sauce. not much of a cheat huh ? Headed for the Outlet mall and during my travels there managed to have a (1) chocolate covered raisin cluster and a couple of pinches of my wife's fudge w/walnuts. Then this evening I had my weekly 1/2 of a small pizza and later a piece of cherry cobler w/scoop of ice cream. To tell you the truth I am glad thats over ! So much pressure on cheat day ! LOL now , off to evaluate the results of my weigh/measure.
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-14-2004, 08:48 PM
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#117 |
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Lookin' for abs !
Elite Member
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Ok , here's what i came up with today.
Since Jan. 4th Weight - have lost 6 lbs ( from 175 to 169 ) Chest - gained .5 " 42 " Biceps - no change 15.5"Forearm - gained .25 " 13.5 " Neck - lost .25" 15.75" Waist - lost 1.5 " 32.5 "Thigh - no change 24 "Calf - no change 15" Bf% - I have quit measuring this , i don't think the calipers are accurate/we are not using them correctly . according to them i am at 7.7% and I just don't beleive it. Please check my photo gallery and tell me if you think the bf measurement is accurate my photo gallery My size has not increased but my strength has. Some observations from this week: I think it was Wednesday, i was washing my hands at work and glanced up in the mirror and thought I saw some dirt smudged on my face, so i washed my cheek, dried it and looked in the mirror. It wasn't dirt, It was a shadow on my cheekbone. I have evidently lost enough fat that it is showing in my face. today while shopping I tried on a shirt and while in the changing room and taking off my shirt I noticed that i could see a LOT of veins in my forearms and definition/separation. Hmmm . I'll try to get some pics of that in the next few days. If I shave my forearms I might freak out my co-workers though. They think I'm crazy already ! Getting close to 50 years old and shave my body ! Not to mention they think I'm crazy because I diet and workout ! I just laff at them and tell them "I want to die healthy ! " Appreciate any feedback Gary
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-14-2004, 11:13 PM
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#118 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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Keep up the good work Gary, and being almost 50 you ought to be mighty proud of yourself! Consistency is the key, I think-and determination. You waist measurements are awesome!!!! WAY TO GO!
Im glad you enjoyed your cheat, I feel like a little piggy tonight. The chocolates, calling your name, that made me laugh like crazy.  Back to being strict tomorrow, Im actually excited. |
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02-15-2004, 04:36 PM
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#119 |
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Lookin' for abs !
Elite Member
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Feb.15, 2004
Workout W.G. Pulldowns to the front 85 lbs x 12 reps 100 x 10 115 x 8 130 x 6 85 x 12 These felt heavier than last time, At least the last 2 sets anyway . Hmmmm Seated low pulley rows - Narrow grip 130 lbs x 12 reps 145 x 10 160 x 8 175 x 6 130 x 12 Barbell shrugs 205 lbs x 12 reps 225 x 10 245 x 8 265 x 6 205 x 12 Close grip EZ bar curls 65 lbs x 12 reps 75 x 10 85x 8 100 x 6 4 good ones 2 so so 65 x 12 preacher cable curls 35 lbs x 12 reps 40 x 10 45 x 8 59x 6 35x 12 Need to increase these next workout Cable crunches 80 lbs x 20 reps 95 x 15 95 x 15 90 x 15 80 x 20 Set 3 was an increase in weight over last workout Side bends 3 sets of 20 reps w/Oly bar on shoulders Diet details later. almost time to eat again ! Yum Yum !!!
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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02-15-2004, 08:42 PM
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#120 |
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Lookin' for abs !
Elite Member
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Feb. 15, 2004
Diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1 whole egg banana 22 ozwater coffee Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz tuna cup corn 4 oz potato 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz steak cup peas 22 oz water coffee Meal 6 salad 3 tsp Nat Pb 22 oz water Notes: 22 oz water during workout creatine w/gatorade after wo Looks like I'm back on the straight and narrow !
My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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