Cold Iron

Fri Feb 4 2005

Delts/Traps

DB Shoulder press
40*2*20, 15
55*8

Nastilus lateral raise
120*2*12

Reverse fly machine
135*2*12

DB shrugs (Double drop set)
85*12
60*12
50*12

22m moderate cardio

Notes

- The 85's started bugging my elbow, so i'm going to lay of exercises where im holding a lot of weight and its pulling downwards( shrugs, deads etc)
- I must have been holding a lot of water b.c im down 8 pounds in like 5 days
- If feels AMAZING to have decent WO's again!!!!!!

Diet

- Shake
- Egg sandwich on MG + 1%milk + fishies
- PWO shakes
- Tuna salad + yogurt
- Porkchops + perogies + beans
- Protein bar

Cold Iron

Off Day

Diet

-Shake (Oats + bananna + NPB + 1%Milk)
-Protein bar
-Egg sandwich on MG + fishies
-Tuna salad + apple
-Small shake

Notes
- Ya so im cutting, yeah
- I have sat at this computer desk ALL day, no wonder i'm not hungry
- Ive been sooo unproductive today. Im fuccking hooked on online hold em' ...but the bad thing is, I f'ing suck. I lost $50 in like an hour.
- wow im boring

Cold Iron

Sunday Feb 6 2005

Back/Tri

BB rows
125*2*10

Cable Row
120*2*10

Lat pulldown
140*2*10

Alternating high pull
90*2*10

Hypers
BW+40*2*10

Decline CG bench
145*10
175*2*10

Seated dip machine
180*10
230*10

Camber bar pushdowns (SS)
70*10
60*10


Notes
- I'm almost poisitve I have tennis elbow
- Hurt my wrist on the CG's
- I think my bloodpressure shyrockets during workouts, I developed a headache today while lifting
- Fuck im not "made" to workout I guess
- I have sooo much school work to do today, I'm thee king of procrastination
- GO EAGLES!!!!!!!!!!!!!!!!

Diet
- Shake(oats+ NPB+ banana)
- Protein bar
- PWO shake
- Tuna + apple
- Chillie + Bread
- Shit load of wings

Cold Iron

Off Day

Diet
- Shake(oats)
- 12" spicy chicken sub on ww
- 2 spicy Beef patties
- ww Spaghetti
- Tuna salad + apple + milk

Notes
- Diet sucked b/c I was at school for 14hrs, outta the house for 15
- My left elbow hurts like a b*tch today, lotsa swelling and inflammation
- Starting next week, im going to a 3day split, my aching body cant handle 4

PreMier

Sounds like a good move. Do you take MSM?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Cold Iron

No, but good call. I've been doing a lot of searching around here. I think i'm going to pick up some glucosamine, chrondrotin and MSM. Hopefully, they're not too pricey b/c im low on da flow.

PreMier

http://esj1.com/bonesandjoints_tripleflex.htm is what I use. MSM might really help. You could also get some Naproxen(active ingredient in Aleve). Its an anti inflamitory.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Cold Iron

Tues Feb 8 2005

Chest/Biceps

Incline DB press
60*10
70*2*10

Decline BB press
185*2*10

Dips
Bw*2*10

DB curls
30*10
40*7
35*8

DB Hammer
35*8

BB curl
60*2*10

15m cardio


Notes
- As expected curls annoy left elbow
- My strength is still climbing nicely. Although it will be hard to get back to where I was, if I cant give 'er 100%
- Atleast Im losing lb's...
- My thighs were rubbing together and burning like hell during cardio. I need some baby powder or something, lol


Diet
- Shake(oats+ banana)
- Egg sandwich on WW + 1%milk + fishies
- PWO shake
- Tuna + salad + appple + 1%milk
- Tuna + carrots + 1milk
- Milk

Cold Iron

Those look sweet. Thx. All the goodies I need wrapped up in one. Are the dosages high enough for each thing though? Sometimes when they offer all-in-one products like that, they give you a little of each but not enough of any. I really dont know shit about dosages for that stuff.

PreMier

The glucosamine and chondroiten is high enough.. but I dont know much about MSM dosage. You know that it will take about 4-6 weeks to kick in, right? Maybe I'll search up on MSM.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Cold Iron

I knew it wasnt immediate but also didn't know it was 4-6 weeks.

CowPimp

I buy Whole Foods brand mix of those 3 items. I don't have joint problems though, so it is merely for preventative mainenance. I figure it is better to help keep them in good shape as opposed to trying to recover from injuries later.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

Cold Iron

I hear ya CP, wish I would have thought of that. Although it probably wouldnt have helped in my situation

Cold Iron

Wed Feb 9 2005

Legs

Smith squat
185*10
235*7
185*12

Incline Sled leg press
360*10
500*10|
360*10|< Double drop set
270*10|
500*10

Lying hammie curls
80*2*10

Seated calf
90*2*8

Abbduter
Adducter

Notes
- I felt nauseous after this w/o. I really pushed it even though I felt very weak
- Went below parallel on the squats. I usually go just parallel but wanted to try going lower
- My aunt's fiance "apparently" gets deals on drug store supplements, so I asked him to pick m up some EFA's. He brings me home 90 caps for $9. Thanks, those will last me 9 days,lol
- We had a bunch of realators over today. This is not good b/c I will have no where to live when the house sells and i'll be mid-semester

Diet
- Shake
- Egg sandwich + 1% milk
- PWO shake
- Tuna + apple + 1%milk
- 6" spicy chicken sub on MG
- ???

PreMier

Do you normally squat on the smith?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Cold Iron

Nope. It's actually only the fourth or fifth time I have ever used it. I'm training one of my best friends, who is about 280, so it's easier for him to learn on. Although I find it is a little easier on my knees too.

PreMier

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Cold Iron

I distinctly remeber reading that thread when it was first started. I re-read it though and now that I am more knowledgable, I understand it better. I avoided it for the longest time b/c it takes away from your natural plain of motion but now knowing and understanding everything else detrimental about it, I will never use it again.. except for shrugs. I only used that machine very sparingly, but even that is too much. Thx for the heads up Prem

Cold Iron

Thurs Feb 10 2005

Off day

Diet
- Shake
- Egg sandwich +1%milk + fishies
- Shake
- Steak + loaded potatoe + veggies
- Homemade WW macoroni with cheese
- Tuna + apple

Notes
- Diet was pretty weak today. Cashed in my superbowl bet for a nice steak meal
- I think I'm taking in too many calories, gonna scale it back a bit
- Bought some joint protection ish
- Found out why I got that canker, it's been all the damn vinegar im pouring on my tuna
- My legs were mangled from yesterday, so natta cardio

Cold Iron

Fri Feb 11 2005

Delts/Traps

Arnold presses
50*3*9,8,8

Upright rows
90*2*10

Bentover cable laterals
15*10
10*15

Shrugs
165*12
205*12

Ab work

Notes
- I couldnt even do my warm-up on the bike, legs were tooooo sore, Obviously no cardio today at the end
- Im going to drop shrugs for awhile, too hard on the you know what
- Workouts are taking waaay too long, but thats expected I guess
- Off to school

Diet
- Shake(oats,npb,bananna+milk)
- protein bar
- Pwo shake
- Tuna + apple + milk
- WW macoroni
- 1%milk + nature vally bar

Cold Iron

Im doing a case study on Whole foods right now, funny shit.

Cold Iron

Sat Feb 12 2005

Off day

Diet
- Shake
- Egg sandwich on WW bagel + 1%milk + Fishies
- Tuna + Apple
- Shake + nature valley granola and yogurt bar
- Tuna + salad(balsamic vinagette)

Notes
- F'ing starving today
- Spur of the moment, like 20mins ago I decided to go shave my chest, lol. I wanted to see how I'm progressing with the cut. 5 months worth of hair later, I realized I still have lots of work to do. I feel like I have razor burn already
- Legs still too sore for cardio today, will make it up tomorrow

Cold Iron

Started my new split today, standard 3 day split - Push/Legs/Pull

Sun Feb 13 2005

Push

DB press
70*10
75*8

CG press
135*9
175*9

BB Military press
95*10
105*8

Dips
BW*12(chest)
BW*10(tri)

HS laterals
130*10

Rope pulldown
50*12

Incline fly's
30*10

20m HIIT

Notes
- Decided I was going to start the new split on the way too the gym, not too much thought/perperation went into the exercises, but it worked out alright
- RI's are coming down, I just keep telling my w/o partner to hurry up
- This W/O was tiring, just worked shoulders on fri, so they werent 100%, neither were my tri's, thus the low weights
- I like this split so far
- Decided to take ibuprofen and ice the elbow after every workout too
- Im pretty pissed, just found out CNW doesnt ship to Canada anymore

Diet
- Shake(oats)
- Protein bar
- PWO Shake(oats)
- Tuna + apple + salad + 1%milk
- Homeade vegtable soup + 2 slices italian bread
- Shake(banana + oats)

Cold Iron

Mon Feb 14 2005

Off Day

Diet
- Shake
- Pasta(chcken+veggies)
- 6 inch spicy chicken on WW
- 6 inch spicy chicken on ww
- Protein bar
- Ribs + some weird little ball potatoes
- Tuna + salad + 1%milk

Notes
- Diet was b.s. Today was the 13hr school day though
- My internet has been c-r-a-w-l-i-n-g the last couple weeks, switched over to firefox....WOW, it has never been faster
- I'm pretty drained, going to be an early night tonight
- Going for a blood test as soon as I get up tomorrow

Cold Iron

Tues Feb 15 2005

Legs

Squats
135*12
185*12
205*8

Sled Press
540*2*10
630*10
360*25

Standing leg curl
60*12

Seated calf
150*2*10

Notes
- I tried the adducter and abducter with cables, wasn't happening
- Havent squated with free weights for a while, was a little sketchy
- Got blood work done this morning. I had to go on an empty stomach but from rolling out of bed unitl gettin back from the docs, was only 30 minutes..hopefully not too much Catabolism occured
- Fuck I have to study all night, should be fun!!!!!

Diet
- Shake
- deli meat sandwich on a WW bagel with cheddy cheese + 1%milk + fishies
- PWO shake
- Tuna + Salad + Apple + 1%milk
- Tuna + apple
- Half shake + carrots

Cold Iron

Wed Feb 16 2005

Off day

Diet
- Shake
- 2 Egg + turkey sandwich on WW bagel + fishies
- Shake
- 12" WW grilled chicken sub
- Salad + carrots + protein bar



Notes
- Aced my CSC 2 mid-term tonight

Cold Iron

Thurs Feb 17 2005

Pull


BB Rows
135*2*10

MG Lat Pulldowns
150*2*12

BB curl
80*2*8

DB Hammer
30*2*8

Upright Rows
70*2*9

DB Rows
40*2*10 | 4s Concentric

Support Rows
90*10

10m HIIT

Notes
- Did a ton of rows today
- Wanted to finish up my old, half used, v12. Today was the first day. Pumps were insane already. Going to finish up my old glutamine too.
- I dont know, I think this is harder on my elbow than the 4 day split, dont know what im going to do
- Out of Multi's
- Ive dropped 13 pounds in like 3 weeks, starting to look pretty good


Diet
- Shake
- Egg sandwich on MG + 1%milk + fishies
- PWO shake
- Tuna + salad + apple + 1% milk
- Chicken + Brown Rice
- Shake(1 scoop) + 1%milk

Cold Iron

Fri Feb 18 2005

Abs/Cardio

Various abs exercises

20m @ 6.5


Diet
- Shake
- Protein bar
- 2 eggs + 2 slices MG + 2 slices bacon
- PWO shake
- ???