Ice's Journal.

**IceDragon** · 03-17-2008, 06:55 AM

Taken straight out of my journal at extremebodybuilding.net, so for those of you who haven't seen me before, I've dropped off the heavy weights and low reps and I've gone onto lighter weights and high reps just for a change.

Current stats stand at 95 pounds bench, 110 pounds squat (atg) and 160.5 pounds deadlift (above my current bodyweight of 156). Not bad considering in September last year, I struggled to bench, squat and deadlift the 45 pound bar.

I'm 5' 8" and about 156 pounds. Probably about 19% bf or thereabouts. I've come a long way too, since in mid 2004 I was 236 pounds and 39.4% bf.

Anyways, here's todays:

Had a friend meet me at the gym today. She’s got polycystic ovaries and wants to lose some weight, so I introduced her to my way of working out. I don’t think she’ll be talking to me tomorrow.

12 minutes bike, HR 140-150.

Military press superset with lat raises 3×12@5.5 (each db)

One-arm db row 3×12@5.5

Dips 3×12@45

ATG squats 3×12@45

Cable crunch 3×12@35

Hanging leg raises 4×10

13 minutes bike, HR 160-180

Various yoga poses to finish (I think I’m starting to get the benefits too. My back doesn’t ache as much as it used to, and my hams seem to be a little more flexible than before, so it’s getting there).

Diet’s good. Haven’t finished up for the day yet but it’s all planned out. 1004 cals: 36% carbs, 52% protein, 12% fat.

Another good day.

**katt** · 03-17-2008, 08:27 AM

Hi Ice... . fb workout looks awesome! Nice job on the weight loss!!

1004 calories..

good gravy I'd be starving..

**IceDragon** · 03-17-2008, 08:31 AM

Originally Posted by katt

Hi Ice... . fb workout looks awesome! Nice job on the weight loss!!

1004 calories..

good gravy I'd be starving..

Surprisingly enough, I actually eat plenty of food for me. You wouldn't believe the amount of fruit and veg I go through in a week.

I'm also not hungry either, which is even better. If I was starving, I wouldn't be able to stick to it.

**SamEaston** · 03-17-2008, 08:38 AM

Hey Ice!

I was wondering how long it would take you to start a journal here!

Nice one lass - i had no idea you had made such progress from 2004 though! Bloody hell, that's amazing!

**nadirmg** · 03-17-2008, 08:40 AM

Heya, Ice! Welcome to the IM journals - nice to have ya

I myself, until about a month ago, was doing the low weight high reps. Now I'm on a bulk so I'm doing heavier weights and low reps, trying to add some muscle to my diminutive frame.

Looking forward to hearing about your progress!

Originally Posted by katt

Hi Ice... . fb workout looks awesome! Nice job on the weight loss!!

1004 calories..

good gravy I'd be starving..

Yeah...today i was at 1000 cals after just breakfast, PWO meal, and 2nd meal. I still haven't had lunch yet!! I would die. seriously.

But your protein macros are looking good. But are you sure you're getting enough fat, Ice?

**b_reed23** · 03-17-2008, 08:44 AM

Hey Ice!! Glad to see ya here!! I think your workout looks great, but I think you need more eats!!!!!

**IceDragon** · 03-17-2008, 01:18 PM

I'm cutting, guys. I've got about ten pounds or so that will not budge so I'm forcibly showing it the door, hence the very low-fat and low cals thing. It'll only be for a few weeks, though. Can't stomach it much past that.

Usually I'm on around 1400-1600 non-weight days and 1600-1800 weight days.

**the other half** · 03-17-2008, 07:03 PM

welcome aboard ICE. and you tell them not to worry, i will eat extra for you.

congrats on the hard work and pay off.

keep it up.

**nadirmg** · 03-17-2008, 08:28 PM

Originally Posted by the other half

welcome aboard ICE. and you tell them not to worry, i will eat extra for you.

correction...

WE will eat extra for you

**SamEaston** · 03-18-2008, 07:04 AM

Originally Posted by nadirmg

correction...

WE will eat extra for you

haha - im eating extra for EVERYONE

*realises she still has a fat gut and promptly stops laughing*

**IceDragon** · 03-19-2008, 05:44 PM

Sam, you don't have a fat gut. Trust me on that.

And guys, eat all you like for me. That includes all the cheat food under the sun...

**IceDragon** · 03-19-2008, 05:44 PM

Another intense workout.

10 minutes cycling, HR 150-160.

Bench press 2x5@65, 3x12@45 (surprisingly tough)

Pulldown 3x12@42

Hanging leg raise 4x10

15 minutes cross-trainer, HR 170-190

8 minutes treadmill, 8 incline, 3.7mph.

Various yoga poses to finish.

Upped cals today, felt a little weak. So 1267: 28% carbs, 58% protein, 14% fat.

Should be posting update pics very soon. I appear to be shrinking again - I don't seem to be seeing any difference except I'm getting smaller...

**katt** · 03-19-2008, 05:46 PM

Nice wo Ice.. so on your uber-low cal intake, do you ever up the carbs for a day??

**IceDragon** · 03-19-2008, 06:18 PM

Originally Posted by katt

Nice wo Ice.. so on your uber-low cal intake, do you ever up the carbs for a day??

I eat a shitload of wholegrain/wholemeal cereals and fruit/veg but none of them seem to add up to that many calories, but they're clean which is vitally important to me, at any rate.

One other thing is that I tend towards hypoglycaemia so can't eat too many carbs or I get sluggish and lethargic. I just have to strike that balance, and lower carbs seems to work for me for some reason (trust me, it's taken about three years of experimentation to find that out lol).

**IceDragon** · 03-19-2008, 06:20 PM

Does anyone else work their heart as a muscle instead of doing cardio for the calorie-burning?

One other thing I've noticed recently since I've changed my cardio methods - roughly four weeks ago, my resting heart rate was 67bpm. I've just tested it again, and it's down to 58bpm.

Whatever I'm doing is working.

**nadirmg** · 03-19-2008, 06:56 PM

oooh, hanging leg raises!! those are death on me but they hit the lower abs oh-so-good.

i'm with katt on the carbs. maybe that's why you were tired today?
and you upped them UP TO 1267?!

you poor thing... i'm going to go eat some PB toast and FF cottage cheese for you right now.

**katt** · 03-19-2008, 08:35 PM

Originally Posted by IceDragon

Does anyone else work their heart as a muscle instead of doing cardio for the calorie-burning?

One other thing I've noticed recently since I've changed my cardio methods - roughly four weeks ago, my resting heart rate was 67bpm. I've just tested it again, and it's down to 58bpm.

Whatever I'm doing is working.

Wow gj with that lowered heart rate!! That last 10 lbs will be gone in no time....

**SamEaston** · 03-20-2008, 04:13 AM

Originally Posted by IceDragon

Does anyone else work their heart as a muscle instead of doing cardio for the calorie-burning?

One other thing I've noticed recently since I've changed my cardio methods - roughly four weeks ago, my resting heart rate was 67bpm. I've just tested it again, and it's down to 58bpm.

Whatever I'm doing is working.

Yes - i used to anyway. Although calroie burning is a great side effect! Thats a fantastic drop in your RHR - well done. That's proof like no other that what you're doing is benefiting your health

Going on what Katt said though, do you ever raise the cals to 1800-2000 for one day? Keeping it clean of course? But you might find that upping the cals for a day will have more than one benefit. It might help you recover faster, it'll keep your metabolism burning at a higher pace instead of letting your body get used to the low cals where your metabolism might drop off as a result, plus the couple of days following a high calorie day you'll be burning more fat thatn usual since your body thinks more food is on the way.

Its just a thought, i mean if you reach a plateu i would fiddle with the calorie intake.

**b_reed23** · 03-20-2008, 11:59 AM

great idea Sam

**IceDragon** · 03-20-2008, 05:50 PM

I'm actually seriously pondering that Sam. Leave it with me, I'll up my cals over the next few days and see how it feels.

I did it before, but jumped from a low 1400s to a high 1800s within a day, which was far too much. Hopefully I can hit around 1600s or so and find it works.

**nadirmg** · 03-20-2008, 06:05 PM

Originally Posted by IceDragon

I'm actually seriously pondering that Sam. Leave it with me, I'll up my cals over the next few days and see how it feels.

just in time for easter dinner

**goob** · 03-21-2008, 08:57 AM

'Ice Dragon'.......someone got a crystal meth addiction??

Either way, training looks good in here, you obviously have good conditioning. Good stuff.

**IceDragon** · 03-22-2008, 01:39 PM

Originally Posted by goob

'Ice Dragon'.......someone got a crystal meth addiction??

Either way, training looks good in here, you obviously have good conditioning. Good stuff.

Nope, more like a D&D addiction when I was younger.

**IceDragon** · 03-22-2008, 01:39 PM

Must be something about me, ya know...

Last week pulled an oblique for no apparent reason, and today I slipped down the stairs and have a bruise that's spread from the top of one hip across to the other.

I must be bloody cursed. :o

**IceDragon** · 03-25-2008, 01:28 PM

Another great workout today. Diet went well too: 1452 cals, 24% carbs/61% protein/15% fat.

Tried something a little different with my reps and sets. When I first started ages ago, I read the BFL book, and I thought I'd try the workout regime for a while because it really did feel comfortable for me so I'm willing to try it.

(1 min RP between sets)

10 minutes bike, HR 130-145.

DB bench press 1x12@5, 1x10@7.5, 1x8@10, 1x6@12.5 followed immediately with
Flyes 2x12@60

Chin-ups 1x12@60, 1x10@55, 1x8@50*, 1x6@45* followed immediately by
Bicep curls 2x12@5

Tricep pressdown 1x12@11.5, 1x10@13.5, 1x8@15, 1x6@17.5 followed immediately by
Dips 2x12@60

5 minutes bike, HR 170-185

15 minutes cross-trainer, HR 160-180.

* doesn't include the partial and almost-but-not-quite-there reps that it took me to GET those final full ones. If it wasn't a full rep, it wasn't counted.

On top of that, it's the Easter hols for the next few weeks so have to make my workouts REALLY count since I'm down from four to five sessions a week to three maximum.

Felt real good though, and didn't hurt my back at all which is a bonus.

**IceDragon** · 03-26-2008, 06:07 PM

For my own future reference and for those who didn't already know...

My before and current pics.

Before, end-2004, already lost about 35 pounds, still about 200 pounds at 37-38% bf.

Current (almost three months ago), 156 pounds, roughly 19% bf.

It'll get there, I think I'm about ten, fifteen pounds off it. My goal is 18% bf too, so I'm definitely close.

**nadirmg** · 03-26-2008, 07:56 PM

Originally Posted by IceDragon

For my own future reference and for those who didn't already know...

My before and current pics.

Before, end-2004, already lost about 35 pounds, still about 200 pounds at 37-38% bf.

Current (almost three months ago), 156 pounds, roughly 19% bf.

It'll get there, I think I'm about ten, fifteen pounds off it. My goal is 18% bf too, so I'm definitely close.

wow, that's an amazing transformation, ice. nice work!

Originally Posted by IceDragon

* doesn't include the partial and almost-but-not-quite-there reps that it took me to GET those final full ones. If it wasn't a full rep, it wasn't counted.

wow, you're a slave-driver! talk about being hard on yourself

**IceDragon** · 03-27-2008, 05:12 AM

nadirmg, I'm ALWAYS hard on myself. No-one else is going to get me where I need to be.

**katt** · 03-27-2008, 05:38 AM

Originally Posted by IceDragon

nadirmg, I'm ALWAYS hard on myself. No-one else is going to get me where I need to be.

Exactly my theory

Good job!

**Pylon** · 03-27-2008, 06:34 AM

Great progress already, Ice. Well done!

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