Flex

you want a new pr for deads? you want a big back? put those deads first brotha. your strength/size will both skyrocket with deads first, trust me.

your rows are already great. now move onto the meatpacker (no gay pun intended haha). deads work your legs, lower back, upper back, traps, forearms.....possibly teh best overall exer. there is.

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

GRIFF

Thanks Flex, I'll do that. Probably should have thought of that, its kind of like doing flat bench first, somethin you can hit a lot of groups with and with a lot of weight. I'll be packin meat til the cows come home, (take it how you want to haha)

Weighed in at 239.6 this morning, felt much leaner today than last night, I dont know what my body does while I'm sleeping but I always manage to go down about 3 pounds and feel leaner in the morning, SLEEP is GOOD. Today is my day off and I need it, back is pretty sore, but I'm lovin it.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

GRIFF

No Carb Day

Meal 1:
4 eggs
4 egg whites

Meal 2:
Can of Tuna
Broccoli

Meal 3:
6 oz chicken (white, boneless/skinless)
1 cup, lettuce

Meal 4:
Can of Tuna

Meal 5:
13 oz Chicken (white, w/ bone, skinless)
1 cup, lettuce

Meal 6:
8 egg whites

Daily Totals:
1680/253/17/60


Holy crap, cals are extremely low today. Thats no good. I need to be supplementing w/ protein shakes on no carb days because its just so hard to get the cals up without getting the fat up, I'll just have to double the tuna or eggs a couple of times or something.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

atherjen

YOU NEED FATS!!!!!!!!!!!!!!!!!!!! way way too low!!

are you carb cycling right now?

" 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

Saturday Fever

You need to read my post in the training forum about metabolism. You'll realize very quickly that your diet is a poor way to drop pounds. Besides, pounds shouldn't be your judge of success or failure. You should judge your progress by looking in the mirror every morning.

70% of your metabolism is basal and you have no control over it. You can make this even more efficient with more muscle. If you're not too sold on your diet and routine now, I've got something for you.

yay.

atherjen

I eat more food than you!

" 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

GRIFF

haha, easy now, i'm just figuring things out here, I dont need the talk about metabolism and that crap, because I've been cutting for 10 weeks now and have seen good results. And I do not judge anything by the scale. If I could stay at 240 and continuely look better I would care less. All I know is my waist is shrinking and my chest and bicep measurements are staying the same.

I dont eat 1600 calories a day, trust me. This was just a mistake on my part when looking back on it. Its very hard without carbs to get the calories up, atleast for me when I dont normally space out 6 meals just like this so specifically.

And Jen, I am carb cycling right now, or attempting too, high carb day tommorow. The problem here is I work 11 hours a day this week, so its going to be harder for me to get everything I need. And how much more than 60 grams of fat do I actually need???

SF, my routine has been pretty solid, seeing strength gains everywhere, but if there is anything you'd recommend I'd gladly give it a shot.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

GRIFF

Ran 2 miles last night for the hell of it. Weighed in at 237.6 today, thats the lowest I've seen on the scale since beginning of my freshman year. Probably the low cals, no carbs, and sweating from the running has to do with it.

Today I'm determined to get my cals up and have enough food here to do it. So I'm looking forward to actually getting to EAT today. Legs later today which will be good too.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

atherjen

okie! sorry!!! I just didnt want to see you not eating enough!
and I guess I read wrong-I thought it was 17g fats... regardless where are you getting 60g fat??? I see some from the eggs, and a lil bit from chicken.. but honest you need to add in some EFA's.

" 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

GRIFF

haha my bad jen, I should have listed what order that was in. The rest of the fat is in that chicken, its precooked and sitting under a lamp at the grocery store, you know the roasted stuff? I dunno, maybe there isnt that much fat in it. I have some flax oil caps at home, I'll try to take some of those with a couple meals. When would be the best time to take them??

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

ncgirl21

Divide up how many your going to take and take them with each meal. It's easier that way, especially for me, but I hate taking pills!! I'm a wuss!

http://stephlg.proboards44.com/index.cgi#general

GRIFF

haha, pills dont bother me, but I'll do that. How many should I be taking? I get paranoid when I see a big fat total even though its good fat.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

atherjen

DO NOT BE SCARED OF FAT!!!!! healthy fats are sooo good for you!!! you wanna keep healthy test levels mister??
get some fishy caps. about 10/day.
thats a lot of fat from just chicken? were you eating the skin??

" 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

GRIFF

haha ok, fishy caps it is, and yes, i'd like to keep healthy test levels. no no, no skin on this chicken, not sure, I'll double check on fitday

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

Saturday Fever

Yeah man, it's like I told Monstar. Hormones are transported via fat. The more muscle you have and/or want, the more fat you also have to have
Got to give those hormones a way to keep your muscles growing.

yay.

GRIFF

Very true, but I'm cutting right now, so if the muscles dont come now thats fine with me, I know that building more muscle will burn more fat, but I'm not willing to add fat to build muscle right now.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

Saturday Fever

You're going to get into what I refer to as the "perpetually bulking and cutting routine."

What I mean by that is that you're trying to cut fat right now and accepting muscle loss. Then you'll start to bulk but the inevitable fact is that with new muscle comes new fat. And you'll decide you have too much fat and you'll start cutting again and all that hard earned muscle will be lost. At which time you'll again decide to bulk. And the cycle goes on and on.

I have a better idea. Bulk. You can eat clean, very clean, and still eat enough to bulk. This will enable you to make most of your gains lean. And the more lean mass you're adding, the more efficient your metabolism becomes. You will have to hold some fat, that's just a fact when you want to have muscle. But I think a cool 240 with 12-15% fat is much better than 200 with 10-12% fat.

yay.

GRIFF

April 30, 2004

Ya, I hear you SF, basically that would mean that I'd have to make sure my weight isnt really increasing all that much. How do you figure I'll get to 240 with 12-15% bf if I bulk? I'm really not looking to get below 225 here, I'm just tired of having love handles and feeling like shit, its just a different thinking I guess. I just wanna look good once and for all and then do something like you're saying where I can gain weight and muscle mass while still looking good. I dont feel the need to be constantly going up and down, I just dont want to stay like I am now with big muscles and same BF. I might not be making any sense haha, but atleast I understand what I'm saying.

Squat:

135 x 10
185 x 4
245 x 4
275 x 2
315 x 1
335 x 1! PR

Great to get a new PR but my squats still suck, oh well, only second real leg day of basically my life haha, so I'm sure they'll catch up eventually.

Leg Press

180 x 10
270 x 10
450 x 8
540 x 6

Cybex Leg Curl (single)

50 x 8
100 x 10
120 x 11

Pretty good workout today, legs felt good. Definetly getting stronger. Didnt have too much volume today because I was incredibly sore last time, its good to be doing everything now though.

April 30, 2004

High Carb Day

Meal 1:
5 egg whites
3 whole eggs
apple
1 cup fiber one

Meal 2:
Whey protein shake (2 scoops)
orange
1 cup salad

Meal 3:
1 can tuna
2 cinnamon muffins
3 slices wheat bread
2.5 table spoons pb
1 cup broccoli
1 apple

Meal 4:
1 can tuna
1 cup salad
orange

Meal 5:
8 egg whites
5 flax oil caps
1 cup fiber one

Meal 6:
Protein Shake (2 scoops)
1 cup corn

3107/305/309/87

Calories/Protein/Carbs/Fat

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

Flex

Griff, my man, feel FREE to throw whatever weight you don't want my way, k bro?

dude, honestly, regardless of what people say, it IS possible to lose fat and gain muscle at the same time.
Here's my little short story for ya.....
Up until last summer i alwasy drank my face off (i am a rockstar afterall ), but last summer i decided i wasnt going to drink, so i barely did. it continued all fall and almost until the winter. What did i notice? i noticed that i was getting bigger AND leaner at the same time....just from not boozing.

i dont know if you drink at all, that may not have anythign to do with you. But alls i'm saying is, with a good diet, no boozing, cardio and consistent training, you can stay big and get lean at the same time.....good luck brotha

BTW....i LOVE that quote in your sig....what's that from? haha

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

GRIFF

Thanks for the post flex. I havent been drinking much lately but I drank a TON at school, 4-5 nights a week with my boys, club 204 baby! Maybe I will just say screw it, eat clean, like a beast, do cardio and get huge.

The quote is from Man on Fire, its in theatres right now, you HAVE to see it. Denzel flips out and kills ALL of those motherfuckers, probably the most bad ass movie ever.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

Flex

ha nice, i'll hafta go check that flick out.

so you DO booze like me haha. honestly bro, i know its hard to do while you're at school (@ UConn its the ONLY thing to do here), but beer has so much to do w/ it. Not drinking for only those few months made me leaner, as i was getting bigger at the same time. .

whatever you decide, it'll be the right choice. Cuz i mean, you def. gotta have fun while you're at school, you don't gotta tell me that. But i'm done now, so i dont plan on drinking that much anymore.....except for when i'm on tour of course

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

M.J.H.

Nice job with 335 on squats GRIFF, keep up the hard work man. Are these just to parallel or ATF? Either way, man, solid.

I see you have your strength stats in your signature now. Reminds me of someone I know.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

GRIFF

Haha thanks bro. Well that one was certainly less than parallel because it was heavy for me and basically pounded me into the floor at the bottom. Definitely not ass to floor though, dont think I'm ready for those. Well the guy who introduced me to this site has some strength stats in his signature, hes basically my mentor haha so I thought, welp people should know what I lift, atleast so they dont have to listen to me when I try to tell them how to gain strength

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

GRIFF

May 1st, 2004

Meal 1:
4 sesame bagels
5 tablespoons cream cheese
Protein shake (2 scoops)

Meal 2:
4 egg whites
3 whole eggs
apple
1 cup lettuce

This will probably be the last meal I'll be able to have today. After work I'm heading right to the golf course for 18, then I'm going to wheaton to visit my friend Julia and it wont be a sober night. Oh well, I'm willing to live a little. Diet is not great today, but I'll hit a decent calorie amount although it wont be good, protein/carbs are ok...

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

Flex

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

M.J.H.