Tom_B

lol ok forgot it was 15ML not grams! thanks adrian!

Tom_B

LOL don't worry about it Emma! I probably wouldn't have had time to chat back Yes stupid real life , really takes away time! LOL!
Yes I did enjoy my cake , it was sooooooo yummy! and the fudge that was in the middle OMG tasted so good , like all these mini chocolate chips!
anyways talk to ya later lol

Tom_B

Training - Chest + Vertical back work
Flat Bench Press - *45lbs* 12 , *95lbs* 8 , 8 , 7 , 5
Seated Row - *45lbs* 12 , *70lbs* 8 , 8 , 8 ,8
Incline Flys - *15lbs* 12 , 12 , 12
Bent over BB Row - *45lbs* 12 , 12 , 12
Face Pulls - *30lbs* 12 , 12 , 12

Great workout and it only took an hour Compared to my usual hour and 40 minute Sunday workouts
Back is Really tender today

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pearly barley , walnuts , muesli mix, flaxseed, cinnamon, apple
Meal 4 - Sweet Potato , apple , chicken , frozen broccoli, olive oil , cayenne pepper , pepper,
Meal 5 - Yogurt ,rolled oats ,flaxseed, whey
Meal 6 - PB , CC , SF maple syrup


Macros ~
2812 calories
50G fat (7G sat)
407G carbs (50G fiber)
185G protein

Macros changed al ittle as I took out fishies and added flax and switched muesli mix in meal 5 to rolled oats.


Water -3L
Additonals -green tea, stevia ,
Sleep - 8 hours

Day late , but I was so busy from work .. didn't get home until 10:15 pm and I had to be in bed by 11 becuase I needed to wake up early the next morning for a hair coloring ..

Tom_B

Training - Quads + shoulders
Overhead BB squat - *25lbs* 12 , 12 ,12
Full Squat - *95lbs* 8 , 8 , 8 ,8
Seated DB Press - *25lbs* 8 , 7 , 5 , 5
Step - ups - *25lbs* 12 , 12
Leg Extension - *30lbs* 12 , DROP *20lbs* 12
DB Side lateral raises - *10lbs* 12 , 12 ,12 *girl was using the cable*

Great Workout , really worked up a sweat and was in and out of the gym in less than an hour Really nice and fast workout ..


Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pearly barley , walnuts , muesli mix, flaxseed, cinnamon, apple
Meal 4 - Sweet Potato , apple , chicken , frozen broccoli, olive oil , cayenne pepper , pepper,
Meal 5 - Yogurt ,rolled oats ,flaxseed, whey
Meal 6 - PB , CC , SF maple syrup


Macros ~
2812 calories
50G fat (7G sat)
407G carbs (50G fiber)
185G protein



Water -3L
Additonals -green tea, stevia ,
Sleep - 8 hours

Well I got my hair highlighted .. she wanted ot try somethign new and bleached my hair .. lets just say I'm REALLY REALLY blonde now LOL! I've gotten ltos of compliments .. I'll try a put up a pic sometime during the week if I get a chance.
Hugn out with Sarah and Corey during the day , then I was called into work for 30 minutes my one day off .. o well. Then at night I hung out with Craig , Steve, Diane , Micheal , and Matt.

Also omfg I made an ass out of myself today when we went to get gas .. I got $30 worth and I have alot of change .. so I wanted to get rid of some of it so I got $25 worth in bills , then I counted out $5 in change , 1 toonie ($2) , and 1 loonie ($1) and the rest in dimes (10 cents) and nickles (5cents) , so I counted it all out and went in to pay .. well there was two girls that I saw that were workign so I look down and get my money , lay down my bills , then I look up ... well who was behind them leaning on the counter lookijng at me , the hot dreamy guy! Instantly I droped all my damn change! So i picked it up and was 'oo sorry , umm just wait a second I'll count it out' Well FYI lewie , when he's around hot guys (espically this one!!!) starts to get nervous and he fumbles and can't think straight and can't talk right and is jsut really damn clumsy and stupid. So Clumsy stupid lewie + trying to count out $5 worth of change + super hot dreamy guy staring at me = FUCK UP!!
Omg so bad .. I put down the loonie and toonie and sat there and stared at it .. it took the good part of 10 - 15 seconds (literally!) to realize $1 + $2 = $3! so then I start counting out the dimes and nickles omg , my hand were shaking I looked up at one point and the guy was jsut leaning against the counter with his arms crossed smiling and laughing at me! omg I felt so stupid. And then I counted my change .. well I only had $29.30!! omfg so I was like 'I'm really sorry about all this , I'll be right back with some more money ..' So i run out to the ran and I'm like 'omfg sarah and corey I'm making an ass out of myself and Matts in there (the hot dreamy guy)!! , so I need another .70 cents, pass me my wallet' So i count out the money , take a deep breath , go back in and all my money's gone , and Matts gone and the girls standing there with .30 cents in her hands and she goes 'Umm bud you actually had more than enough ..' I felt soooo stupid! I didn't even count it right after it took me like 3 mintues ..
So I was like 'ooo .. umm okay , thank - you' Got my receipt and ran the hell out of there ..

Why do I fuck up and get nervous like that!! Ugh! The guys probably not even gay , I'm so stupid!

BulkMeUp

Maybe next time dont dye your hair soooo blond?!

Emma-Leigh

Hey Tom!

LOL! Awwww... Don't worry about the money thing - it probably happens all the time to people who go in to pay so he probably didn't even think anything of it. Plus - I am sure he finds it less painful than the real butt-fluff people who come in and treat him with like he is invisable, pay for their gas and then go again...!

Anyway - if you really want to get to know him you should ask if he wants to have pizza/coffee with you guys some time! He might just say yes!


Nice workout tom! How are you finding the overheads?

If you are getting the hang of them then think about dropping the reps down to 5 or under (but don't drop the weight by a HUGE degree) and then really working on the technique... That way you can slowly increase your weights and work up to single reps.

Yay - Piccies!!

And I keep meaning to ask - How is your puppy going? Is he getting really big now?

Tom_B

LOL I swear to god it's a damn circle! I use to be really really smart , then I dye my hair blonde and I'm dumber than a door nail!

Tom_B

hey Emz!!

lol I hope so! I felt like sucha retard , I was completely fine when I first go in , but then I looked up and saw him looking at me and I just instantly droped all my money! ugh such a spaz!
.. o god ME ask HIM out for pizza / coffee I don't think i could ever do that! I find it hard enough to say 'gas for the van' or 'good , you?' when he asks 'how are ya today?' (store policy lol!!) when I'm near him I literally stuble over my words. Not to mention I'd be soooo scared he'd be like "huh?? you talking about boy??' and then start laughing right in my face! I could see it now ..
I could never make the first move ...
So I'll stick with admiring him from afar and going into pay for gas and making a complete loser out of myself! hey mayeb I'll be lucky and he'll ask me out for pizza / coffee - lol ya right! I'm a dreamer ..


overheads are going good I really like them , and I got to be really explosive today and I only 'bounced' on like 1 or 2 reps and I caught myself and did what Adrian said , to stop before lock out and I was fine. I only stumbled kinda on around 4 reps out of those 3 sets , but I made sure I re-did the ones I did stumble on. there hard!
Okay will try them with 5 or less reps , lol but did you mean 'don't increase the weight by a HUGE degree' ??


lol I'll try , maybe tomorrow night!

LOL yes he's getting big!! omg it's insane , and he's only gonna get bigger! , it was so sad though the other day , see he loves , jsut loves to go under neath my bed so I had to vaccuum my room / under the bed .. so I got him out from under the bed and put him on the bed , turned on the vaccuum cleaner and the vacuum cleaner scared him so badly he peed all over my bed / blankets , o I felt so bad ..
So I'll no longer be vacuuming around him ..

Tom_B

Training - Abs + cardio
Abs were 10 sets altogether ..
3 sets of negative dragon flags superseted with 3 sets of hovers
2 sets of swiss ball bridges supersetd with 1 set of cable crunches ..

Cardio was nice a fun. Omg it was soo humid /hot in the room . .the instructor said 'We'll TRY and get 30 minutes of step in .. but the rooms way to hot , so I'll be stoping if we start falling off our boards ... so if you guys need to come of your boards , espically for water , don't hesitate!'
So needless to say the cardio was very intense , but we made it through the 30 minutes .. So then after that I didn't have the energy / intensity to do sprinty stuff so i jsut walked some .. went like this
5 minutes - 4MPH at 5% incline
5 minutes - 4.5MPH at 5% incline
5 minutes - 4MPH at 5% incline
5 minutes - 4.5MPH at 5% incline
5 minutes - 4MPH at 1% incline

Was nice and sweaty afterwards .. very sweaty.

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pearly barley , walnuts , muesli mix, flaxseed, cinnamon, apple
Meal 4 - Sweet Potato , apple , chicken , frozen broccoli, olive oil , cayenne pepper , pepper,
Meal 5 - Yogurt ,rolled oats ,flaxseed, whey
Meal 6 - PB , CC , SF maple syrup


Macros ~
2812 calories
50G fat (7G sat)
407G carbs (50G fiber)
185G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 8 hours

Work was whole heaps of fun today -
Although I did get 4 compliments there so that made my day
two grils from school came in for an eat - in , there kinda my 'fake cousins' , well randomly one of them just said I was cute LOL
Then another girl came in for an eat-in and I screwed up some numbers on the cash register so I had to re-do it and dad was laughing at me and said 'can ya tell he's new?" (I normally never ever work cash .. I'm soo bad at it) and the girl said 'ahh it's alright , since he's cute he's allowed to be slow' lol then Kathy and Kelly said they REALLY REALLY like my hair, and looks really nice , so those made my day - I don't get to many compliments
Then at night I hung eout with Mike , Steve and Diane .. it was Steve and Diane's 1 year anniversay tonight

Umm also I searched and searched for dextrose and 'brewers sugar' and other stuff .. couldn't find any , the only thing I could find was dextros tablets , with had like 7 tablets in a thing and each had 4G of carbs worth .. so that would be pointless , so i went out and got some gatorade powder .. first ingredient is sugar , then dextrose , but O well if need be I would of got candy ...

Now I'm off to bed for 7 hours of sleep have to wake up early tomorrow to get my arm / vertical back workout in and then get ready for work ..

O. P.S. Jaim if your reading this I'll reply to your PM tomorrow night , promise! I've just been so crazy busy lately ..

Tom_B

Training - Vertical Back + Arms
jump Pull-ups - 1:30 rest - 4 , 4
WG Lat Pulldowns - 1 min rest - *80lbs* 8 , 8 , 6 + 1 iffy rep , 6 + 1 cheat
Straight Arm Pulldowns - 1:30 rest - *40lbs* 9 (kinda weird ..) *35lbs* 11 (better ..)
DB Curls - - 1:15 - *20lbs* 8 , 8 , 6 , 6
CG Bench Press - 1:15*60lbs* 8 , 8 , 6 , 5

DB Preacher Curls - *15lbs* , 12 , 12 *each rep held for 4 secs at top of movement*
Super Seted with
Rope Pulldowns - *25lbs* 9 , 9

Great Workout. I've decided to start writting my rest intervals so I can become stricter and hopefully lower them .. I'm thinkin gabout trying to lower each by 10 seconds maybe every 2 -3 weeks ..
The jump pullups were becuase all the benches were beign used so i had to use this little plank thingy .. got my up high enough to grab the bars and then I'd have to jump and pull myself up at the same time then lower ..

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , gatorade powder, yogurt
Meal 2 - Muesli mix , Egg whites , banana ,
Meal 3 - Yogurt , whey , whole wheat sphaggetti, apple
Meal 4 - Sweet Potato , , chicken , whole wheat sphaggetti
Meal 5 - Yogurt ,rolled oats whey
Meal 6 - CC , SF maple syrup, cinnamon , stevia , flaxseed


Macros ~
3277 calories
29G fat (5G sat)
576G carbs (56G fiber)
180G protein


Water -3L + had some more ..
Additonals -green tea, stevia ,
Sleep - 7 hours

So tired today .. ugh almost fell asleep at work.

Anyways I've been thinking that I'm gonna need to switch up some stuff exercise wise , as this is the 11th week without a change (well except some stuff)

My chest / back work is fine as that's been changed ..
Triceps .. hmm well think I need to change the CG bench press?
Biceps .. think I have to change this all together ..
Quads .. hmm do I need to change my squats around??
Hammies - hmm don't know do I need to change my SLDLs??

lol .. I have a couple ideas of some new exercises but I'm not sure if I need to get rid of the Squats / CG bench press / SLDLs. Will just changing everything else be as effictive?

Tom_B

Training - Cardio
30 minute step class
2 minutes Treadmill @ 6mph
3 minutes Treadmill @ 8mph
2 minutes Treadmill @ 6mph
3 minutes Treadmill @ 9mph
5 minutes Treadmill @ 4mph

Good workout. It was weird though , casue I still had LOTS of energy left in me .. like the intensity was the same, was sweating buckets but I still coulda kept going , probably would of if I didn't have to go to work ..
Probably cause of all the food I ate yesterday

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , strawberry/grape juice, yogurt
Meal 2 - Muesli mix , Egg whites , banana , flaxseed , Pam cooking spray
Meal 3 - Yogurt , whey, oats , flaxseed , crystal light , apple
Meal 4 - Sweet Potato , chicken , olive oil , broccoli
Meal 5 - Yogurt ,whey , almond butter
Meal 6 - CC , SF maple syrup, PB


Macros ~
2381 calories
45G fat (7G sat)
307G carbs (37G fiber)
183G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 7 hours

Well like I said , early in the day i had tons of energy .. then I went to work and instantly I had no energy left in me .. omg I've been a zombie all day. I feel sooo tired. I think it's the lack of sleep ..
Anyways today was the last day of crazy work hours So that means tomorrow ...
I GET TO SLEEP IN!!

BulkMeUp

I have come to the conclusion that i should 'quit' while i am ahead. So 6-8weeks i plan to take a break without fail. But in my case i am pushing all bodyparts to the max at every session. I am not holding any back. So things do catch up with me after a while.

Are you feeling bored of your wo? no energy? feeling drained? if it is not caused by the lack of sleep as well as lots of work that you have been doing, then you can keep going if you like. Or maybe do a light wo week and then get back to your wo. But first make sure you get enough rest and test the next session. If all is going well, then stick to it. You dont have to change for the sake of changing because you reached a certain number.

You could do variations of those exercises. E.g. Hack or front squats insetad of back squats...etc. But, if your lifts are progressing and you are not bored with the routine, then you could stick to the routine. Not really necc to change things around. Progressive reps and poundages will enable growth and if you are able to do that, then you could stick with the routine.

Tom_B

Hmmm , ya idealy 8 weeks is usually good for a rest , but not for me I like pushing it .. I know I can tell I need a break soon.
lol I progress my chest / legs in a different way , I don't progress them through load , I progress them through density training. ( amount of muscular you can perform in a specified time , eg. Cutting down rest intervals) , Today I was able to get my SLDL's down to 1 min rest (except one set that I needed 1:15 ) I really thought I wasn't gonna be able to get the last 3 reps on the last set , really intense

Ya I think for the most part I'm getting bored , I wasnt to change things up a bit. Like today instead of doing Split Squats , I did reverse DB lunges (couldn't help myself , the DB's were calling my name ) , and it REALLY REALLY made a difference , made it a GREAT workout , and I had LOTS of fun. lol almost even killed myself and when I came up on one of the reps I pushed to much and I set the mat under my foot flying backwards and I almost toppled LOL!
But I plan on taking a week off after Toronto


O I always thought that no matter what you should change your routine at a minimum of 6-8 weeks and at a maximum of 11 - 12 weeks , as your body's more than likely adapted to those certain exercises
But I think I'm gonna change it up for boredom sake

I also thought about front squats .. just scared to try them out. I was thinking I could do one of two things to replace the back squats.
A) I could do 2 sets of Jump Squats as a warm - up then do 4 sets of overhead squats
B) I could do 3 sets of Overhead Squats as a warm up then do 4 sets of Front Squats ..
I'd perfer A) but since I can't lift alot doing overhead squats I'm not sure if it'd be enough for my legs .. O well guess I'll be giving front squats a try .. I'm gonna re-work my routine now and post it in the trainign section once I'm done ..

BulkMeUp

As far as i know, if the routine is working (you can increase reps/poundages) then leave it alone. No point in trying to fix something that works. Most advanced BBers wil regularly change. Mostly because they have gotten to a point where they have tried a lot of stuff and are moving the max they can. their bodies adapt more quickly at that stage. At your stage your body is probably not yet adapted to the training, if you are still improving.

Ok, if it makes the wo intresting, then go ahead.

Am not sure you should do the overhead stuff much. You need arm strength to lift enough weight to work your legs. But post the routine, lets see what feedback comes through.

Tom_B

rofl and what made it worse was after the set and I went to kick it back into place , I was so stubly cuase my legs hurt that when I kicked I compltely missed the matt LOL , my foot wen way over it!
I quickly looked around and no one saw me thank god!



Who knows O well for anity reasons I soo needed a change. I want to try out some new exercises!


lol ya that's why I didn't do it that way .. I'm defintly not ready / strong enough yet to get into that type of stuff. But after I work out my pysique I'm gonna start working on my strength and all those fun oly lifts

Tom_B

Training - Hammies + Glutes + abs
SLDL - 1:00 rests (except one set where I needed 1:15 ) *45lbs* 12 , *115lbs* 8 , 8 ,8 ,8
Reverse DB Lunges - 1:15 minutes rest between each leg - *30lbs* 12 , *35lbs* 12 , 12
Glute - Ham Raises - 1:30 rest - 6 , 4

Abs were usual stuff.

Great workout. Those reverse lunges really got my glutes well, they were really hard after I uped the weight to 35lbs , really hard. Went fast on them, tried to let my knee just 'kiss' the ground.
Then later on during the day at work my right hamstring all of a sudden clenched up and started having spasms but after I rubed it it was fine ..
Also noticed I have a 'knot' in my back ..

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , strawberry/grape juice, yogurt
Meal 2 - Muesli mix , Egg whites , banana , olive oil , lemon juice
Meal 3 - Yogurt , whey, muesli mix , apple , flaxseed , pearl balrey
Meal 4 - Sweet Potato , chicken , olive oil , broccoli, apple
Meal 5 - Yogurt ,whey , flaxseed ,oats , xanthan gum , crystal light
Meal 6 - CC , SF maple syrup, PB


Macros ~
2812 calories
50G fat (7G sat)
407G carbs (50G fiber)
185G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 10 hours

Yay for sleep
Did my new routine stuff. Then went to work (I decided to wear a t-shirt and one fo the girls , Kelly , that works there looked at me and went 'Holy crap you have REALLY nice shoulders' then ran her fingers across them that made me feel good LOL!) also the girl that was sick for 2 weeks snubed us again tonight fucking cunty ass skanky whore , ugh I was sooo pissed off. I was like 'Yay I just get to do my regular job and bag and not have to cook in the greasy / HOT HOT kitchen' but nooo she had to not show up which means I had to cook .
Anyways then I hung out with Sarah and Corey.

OFF / cheat day tomorrow!
fuck I've been craving some pizza for the last two days , I'm gonna get a 12" tomorrow and jsut load it with cheese / hamburger!
Also I've decided next week I' won't be having a cheat .. as I'll be leaving Monday and from that point on my diet is gonna get funky.

P.S. Waxing appointment is on Tuesday Can't wait , my legs are getting really hairy

BulkMeUp

mmmm... Pizzaaaaa!!!!!!!!! (and doughnuts)

Tom_B

LOL! HOMER!! I love Homer!
Yup good old pizza .. and considering I just weighed myself this morning and I weigh 137lbs which means I lost 1.5lbs this week (probably becuase instead of sitting my lazy ass down all day infront of the computer , I had to work in a super hot sweat inducing kitchen ..) I think I'll even eat a 16" pizza I can get a 12" down in me no problem , so LOL I'll see how I can handle a 16".


P.S. no one's responding to my new routine. LOL it must be really bad .. I'm scared to "bump" it and seem pushy ..
ahh lol I'm such a pussy , might as well go try and bump it, what's the worse that could happen.

Tom_B

Holy crap

LOL whenever I've eaten a 12" pizza with some cheese / hamburger meat I've only ever counted it as around 1000 cals .. well in reailty it's actually around 2200 !! ROFL opps.
So ya maybe getting a 16" today is out of the question and I'll stick with the 12" as that's what I normally get

Tom_B

Training - OFF

Diet -

Meal 1 - Rolled oats , Banana , tuna , vinnegar , pepper , crystal light powder
Meal 2 - 1.4L of 'smart scoop' ice - cream. It was basically low it fat , with 125ml being 120 cals and 1.5G of fat.
Meal 3 - CC , banana , SF maple syrup , PB
Meal 4 - CC , muesli mix , SF maple syrup , whey , PB
Meal 5 - CC , banana , SF maple syrup , PB

Estimated Calories ~ 2900 (1400 from the ice-cream LOL)

Figured it'd be better to eat more today.


Water -3L
Additonals -green tea, stevia ,
Sleep - 10 hours

Ok so I go to the store to get some 'fat free' cheese for my pizza later , figured it'd be better so I could eat more volume for the same amount of calories LOL. But then I saw something .. Ice - cream! and there was this cookies and cream stuff that was 1.89L (nice huge tub) with only 120cals per 125ml!!! Do you know what that meant?? It meant I could eat nearly the entire thing!! So I bought it and then gave a each Sarah and Corey a cups worth (lol I look at them and said 'Ok you guys can only have a cup exactly' and measured it all out and everything LOL - I'm such a pig I felt liek I shoulda just broken up with some-one , me sitting there in this nice chair, holding ahuge tub of ice - cream and watching will and grace.) So I ate basically the entire thing .. mmm. It was SOOO good.

Then i had to work ...
Tomorrow I'm not going in. Instead I'm going to the hospital to hopefully get my hemroid removed. My surgeon is on holidays so he called up saying just to head to out patients and they'll f