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Tom's On a Recomp
- Thread starter Tom_B
- Start date
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Nice job - gotta hand it to you, you have incredible work ethic
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Thanks guys, I wish I had of waited to take the pics yesterday (I took those like Wed), tummy was even more solid. I should get pics of the rest of my body up ... I'm unsure of my Bodyfat, but I've been looking at some pics from natural competitions and comparing myself to them .. and I can guarantee that if I did a week of pre comp prep (sodium/carb load & deplete) and possibly lost another pound or two of fat I'd be one of the more leaner individuals on stage. Not to mention becuase I"m so skinny I need to be leaner than the bigger guys for the same amount of definition .. so I'm maybe around 8% or so?
Bigsahm21: Nope I don't notice any ill effects .. I know it's overkill but the reason it's so high is becuase I had 3 cups of cottage cheese before bed
. The excess went through gluconeogenesis and was turned into glucose .. basically as if I had eaten carbs. Normally on Cardio days I'll aim for 200-220G of protein a day and on weight training days I'll aim for about 230-240G worth ... yes this is still quite a fair amount for someone my size but I find that's what works best with my body.
PS whatever happened to your journal? hahaha
Anyways may post again later tonight .. I'm about to have some drinks here in an hour or so so depends on how wasted I am!
Bigsahm21: Nope I don't notice any ill effects .. I know it's overkill but the reason it's so high is becuase I had 3 cups of cottage cheese before bed
. The excess went through gluconeogenesis and was turned into glucose .. basically as if I had eaten carbs. Normally on Cardio days I'll aim for 200-220G of protein a day and on weight training days I'll aim for about 230-240G worth ... yes this is still quite a fair amount for someone my size but I find that's what works best with my body.PS whatever happened to your journal? hahaha
Anyways may post again later tonight .. I'm about to have some drinks here in an hour or so so depends on how wasted I am!
Haha I realized my journal has no purpose n this forum. This is a bodybuilding website...do you guys really care about my workouts which look like this:
50 jumpshots 5 spots around the 3 point arc
30s defensive slides x 15
Mikan drill until I make 50 in a row.
Suicides until I'm dead.
Hahaha. Maybe I'll start another one and just post my weight workouts (I'm still lifting 5 days a week)
50 jumpshots 5 spots around the 3 point arc
30s defensive slides x 15
Mikan drill until I make 50 in a row.
Suicides until I'm dead.
Hahaha. Maybe I'll start another one and just post my weight workouts (I'm still lifting 5 days a week)
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April 28
Training - Cardio + Stuff
Cardio: 7 minute Jog to gym .. would sprint the distance between a telephone pole, then lighty jog the distance between two telephone poles.
GPP/Circuti: completed 2.5 x (last round I just did 1/2 the reps of everything)
High Box Marches: 40 (20 per leg)
Med Ball Push ups: 8
Supine Row with feet on stability ball: 10
Skip Rope: 80
Burpee's to chin up: 7
Feet Elevated Push-up: 10
Cable Crunch, away from pulley: *90lbs* 10
Side Lateral Jumps: 20 (10 each side)
DB Squat Thrusters: *12lbs* 20 (10/10)
Renegade Rows: *8lbs* 10 (5/5)
Dragon Flags: 6
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Cardio: 10 minute jog home
Stretching: 20 minutes worth
Good workout, I just love running outside now it's sooo nice. Worked up quite a nice sweat with those sprints and GPP/circuits.
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 4: Shrimp, Egg beater Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Shrimp, Egg beater Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
*250ml of Vodka + ... some other smoke like stuff *
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium .... X 4 !!!!
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Bigsahm21: hahaha well it's up to you man, but I can tell ya that I'd be interested in reading workouts like that! I just find that keeping a journal like this really helps with motivation and helps keep track of my progress. If I ever lost my workout journal or anything like that I know everything is recorded here if I ever need to look back on anything, or to remember how my body reacted to certain routines/diet set-ups.
Awesome night last night! Man I was FUCKED hahaha. After I got home at 2in the morning I stayed up until 4 talking with my mom and eating Cottage cheese! LOL I ate a KG's worth last night, it was just sooo good I couldn't stop. The flavor was emplifed, omg soo yummy. hahaha I was going to go back for more but I was like ' Man I gotta stop eating and get some sleep ..'.
Training - Cardio + Stuff
Cardio: 7 minute Jog to gym .. would sprint the distance between a telephone pole, then lighty jog the distance between two telephone poles.
GPP/Circuti: completed 2.5 x (last round I just did 1/2 the reps of everything)
High Box Marches: 40 (20 per leg)
Med Ball Push ups: 8
Supine Row with feet on stability ball: 10
Skip Rope: 80
Burpee's to chin up: 7
Feet Elevated Push-up: 10
Cable Crunch, away from pulley: *90lbs* 10
Side Lateral Jumps: 20 (10 each side)
DB Squat Thrusters: *12lbs* 20 (10/10)
Renegade Rows: *8lbs* 10 (5/5)
Dragon Flags: 6
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Cardio: 10 minute jog home
Stretching: 20 minutes worth
Good workout, I just love running outside now it's sooo nice. Worked up quite a nice sweat with those sprints and GPP/circuits.
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 4: Shrimp, Egg beater Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Shrimp, Egg beater Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
*250ml of Vodka + ... some other smoke like stuff
*Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium .... X 4 !!!!
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Bigsahm21: hahaha well it's up to you man, but I can tell ya that I'd be interested in reading workouts like that! I just find that keeping a journal like this really helps with motivation and helps keep track of my progress. If I ever lost my workout journal or anything like that I know everything is recorded here if I ever need to look back on anything, or to remember how my body reacted to certain routines/diet set-ups.
Awesome night last night! Man I was FUCKED hahaha. After I got home at 2in the morning I stayed up until 4 talking with my mom and eating Cottage cheese! LOL I ate a KG's worth last night, it was just sooo good I couldn't stop. The flavor was emplifed, omg soo yummy. hahaha I was going to go back for more but I was like ' Man I gotta stop eating and get some sleep ..'.
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April 29
Training - OFF
Diet -
Meal 1: Yogurt, Oat bran, Whey, egg beater, Peanut butter, pysllium creatine
Meal 2: Yogurt, Oat bran, Whey, egg beater, Peanut butter , pysllium,
Meal 3: Yogurt, pysllium, Shrimp, Tuna Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 4: Shrimp, Tuna Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Haven't eaten too much today .. work up at 12pm, really really late for me. Just got off work now I'm going to go watch some TV and do a bit of studying then get some sleep.
Training - OFF
Diet -
Meal 1: Yogurt, Oat bran, Whey, egg beater, Peanut butter, pysllium creatine
Meal 2: Yogurt, Oat bran, Whey, egg beater, Peanut butter , pysllium,
Meal 3: Yogurt, pysllium, Shrimp, Tuna Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 4: Shrimp, Tuna Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Haven't eaten too much today .. work up at 12pm, really really late for me. Just got off work now I'm going to go watch some TV and do a bit of studying then get some sleep.
Nice. Unlikely you could do that in DT TO. You'd either bump into someone or someone would bump into you.
Also be prepared for things to be a LOT more than 7 mins away
You are really going to miss things being closeby so if you think your life is hectic and stressfull, it'll only get worse. 
Nice. Unlikely you could do that in DT TO. You'd either bump into someone or someone would bump into you.
Also be prepared for things to be a LOT more than 7 mins away
Amen to everything Adrian said
But you'll survive....you always do
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April 30th
Training - Full Body (Back + Shoulder Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
One Arm DB Row :
[3/0/2/1] ~ *25bs* 5/5 *30lbs* 5/5 *40lbs* 3/3 *70lbs* 4/4, 4/4, 4/4, 4/4
Seated DB Press:
[3/0/2-3/1] ~ *20lbs* 5 *25lbs* 5 *30lbs* 3 *45lbs* 3, 3 *40lbs*, 5, 5
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
Leg Press:
[3/1/2/1] ~ *470lbs* 7, 7, 7,
Decline Bench Press:
[3/0/2/1] ~ *125lbs* 8, 8, 6+1
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
Reverse BB Lunges:
[2/0/1/0] ~ *115lbs* 12/12, 12/12
V-bar Pulldown:
[2/1/2/0] ~ *110lbs* 12, 12
Following Two exercises were Supersets
Single Arm High Cable Row:
[2/1/2/0] ~ *45lbs* 15/15, 15/15
Upright Rear Trap Fly:
[2/0/2/1] ~ *20lbs* 13/13, 13/13
Was Feeling like Something really metabolic, so I switched it up.
Following Two exercises were Superseted
DB Curls:
[2/0/2/1] ~ *20lbs* 15, 15
V-bar Tricep Pulldown:
[2/1/2/0] ~ *90lbs* 13, 13
Machine Crunch:
[2/0/2/2] ~ *45RI: *50lbs* 10, 8+2, 6+2+2, 4+2+2+2
Stretching: None .. no time!
Great workout, increased everything (had trouble on the seated DB Presses though). And those DB Rows are certainly a PB!
Diet -
Meal 1: Yogurt, Rolled Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Peanut butter, Cottage Cheese, banana, strawberries, Wheat bran, Cocoa Powder, pysllium, sprouted bread
Meal 3: Apple, Oat bran, Whey, Egg beater, Peanut butter, Fish oil,
Meal 4: Yogurt, Oat bran, Whey, Egg beater, Peanut butter, fish oil, pysllium,
Meal 5: Hamburger, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, baby brussel sprouts, bean sprouts, pysllium
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, SF syrups, VSL#3
Adrian: LOL ya, if I ever wanted to jog outside in T-dot I'd probably go down to that board walk thing .. I think either you or Jaime took me there before??
And my Gym is actually downtown .. I can just run fast . One of the main reasons that I chose Ryerson is because of Location, with it being right downtown I'm hoping that I'll be near practically everything I'll ever need!
Jaime: Damn right I'll survive!! haha what doesn't kill you makes you stronger right? (PS I miss you!!!! xoxox)
Rough day .. just sooo busy, had alot of errands to run today and I've been so tired .. didn't even go to school this morning because I fell asleep after I got home from the gym.
Okay so my Cheat day is going to be May 8th .. and I'll be eating TONS, so I'm sort of 'dieting' down until then (not that I really need to or should be I'm lean enough as is ...). I'm experimenting with some IF on the cardio days, mind you It won't be completely fasting, it'll just be very little food .. lol or well at least this is the plan. Today I've had calories at 2600 and I'm STARVING! .. I went out and even bought a bag of frozen brussel sprouts and roasted them up in the oven .. omg sooo good, I've never had them before!
Anyways off to eat Meal 6 .. wish me luck that I can fight the cravings and not eat doubles
Training - Full Body (Back + Shoulder Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
One Arm DB Row :
[3/0/2/1] ~ *25bs* 5/5 *30lbs* 5/5 *40lbs* 3/3 *70lbs* 4/4, 4/4, 4/4, 4/4
Seated DB Press:
[3/0/2-3/1] ~ *20lbs* 5 *25lbs* 5 *30lbs* 3 *45lbs* 3, 3 *40lbs*, 5, 5
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
Leg Press:
[3/1/2/1] ~ *470lbs* 7, 7, 7,
Decline Bench Press:
[3/0/2/1] ~ *125lbs* 8, 8, 6+1
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
Reverse BB Lunges:
[2/0/1/0] ~ *115lbs* 12/12, 12/12
V-bar Pulldown:
[2/1/2/0] ~ *110lbs* 12, 12
Following Two exercises were Supersets
Single Arm High Cable Row:
[2/1/2/0] ~ *45lbs* 15/15, 15/15
Upright Rear Trap Fly:
[2/0/2/1] ~ *20lbs* 13/13, 13/13
Was Feeling like Something really metabolic, so I switched it up.
Following Two exercises were Superseted
DB Curls:
[2/0/2/1] ~ *20lbs* 15, 15
V-bar Tricep Pulldown:
[2/1/2/0] ~ *90lbs* 13, 13
Machine Crunch:
[2/0/2/2] ~ *45RI: *50lbs* 10, 8+2, 6+2+2, 4+2+2+2
Stretching: None .. no time!
Great workout, increased everything (had trouble on the seated DB Presses though). And those DB Rows are certainly a PB!
Diet -
Meal 1: Yogurt, Rolled Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Peanut butter, Cottage Cheese, banana, strawberries, Wheat bran, Cocoa Powder, pysllium, sprouted bread
Meal 3: Apple, Oat bran, Whey, Egg beater, Peanut butter, Fish oil,
Meal 4: Yogurt, Oat bran, Whey, Egg beater, Peanut butter, fish oil, pysllium,
Meal 5: Hamburger, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, baby brussel sprouts, bean sprouts, pysllium
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, SF syrups, VSL#3
Adrian: LOL ya, if I ever wanted to jog outside in T-dot I'd probably go down to that board walk thing .. I think either you or Jaime took me there before??
And my Gym is actually downtown .. I can just run fast
. One of the main reasons that I chose Ryerson is because of Location, with it being right downtown I'm hoping that I'll be near practically everything I'll ever need!Jaime: Damn right I'll survive!! haha what doesn't kill you makes you stronger right? (PS I miss you!!!! xoxox)
Rough day .. just sooo busy, had alot of errands to run today and I've been so tired .. didn't even go to school this morning because I fell asleep after I got home from the gym.
Okay so my Cheat day is going to be May 8th .. and I'll be eating TONS, so I'm sort of 'dieting' down until then (not that I really need to or should be I'm lean enough as is ...). I'm experimenting with some IF on the cardio days, mind you It won't be completely fasting, it'll just be very little food .. lol or well at least this is the plan. Today I've had calories at 2600 and I'm STARVING! .. I went out and even bought a bag of frozen brussel sprouts and roasted them up in the oven .. omg sooo good, I've never had them before!
Anyways off to eat Meal 6 .. wish me luck that I can fight the cravings and not eat doubles
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So I just fucking get out of school after being locked up in the back of the library with 4 other students because a kid in our class had a gun in his pocket. (after the cops arrested him, they found out it was fake, but it looked EXACTLY like a real gun, they said if he had of pulled it out they would have thought it was real and would have shot him). So after giving statements to the cops all day, and just being fucking rattled, I came home from school early and mom isn't like 'Omg are you okay??' (they called her and let her know what happened), she tells me to lift this huge fucking chair over the stairs and outside, which ended up stretching my shirt. And still hasn't said a word about what happened and is just upstairs vacuuming. Omg I'm just in such a fucking bad mood, I'm just rattled and so tense, I was just so fucking scared I literally thought I could have died today. I've never been in such a 'fight or flight' type mode, I was watching every move this kid made, ready at any moment for him to pull the gun out and just start shooting.
And to make things worse this guy is now expelled from school, but he knows it was me and the other 4 who ratted him out .. so now I just don't know what to do, like what am I suppose to do if I see him on the streets? Fuck, that whole thing is just fucked.
And to make things worse this guy is now expelled from school, but he knows it was me and the other 4 who ratted him out .. so now I just don't know what to do, like what am I suppose to do if I see him on the streets? Fuck, that whole thing is just fucked.
Are you ok? Wow... a kid had a fake gun at your school? WHAT THE??? 
Idiot...! After the recent shootings didn't he realise what a stupid thing that would be to do??Are you ok?? I would have wanted to KICK the guy after he revealed it was fake.... Arggg.... And if he is the kind of guy to do that... then I think you are perfectly justified in feeling uneasy about him seeing you in the street....
What are you going to do? Can you talk to the cops about it?
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May 1
Training - Cardio + Stuff
Cardio: 36 minutes total
3:30 minutes on treadmill at 4mph with 5% incline
14:30 minutes on treadmill at 4mph with 12% incline
12 minutes on Stepper at Level 55
4 minutes on Stepper at Level 35
Core:
Landmines:
[No tempo] ~ 1:00RI: *Bar + 45lbs* 14 (7/7), 14 (7/7), 12 (6/6)
Kneeling Wood Choppers:
[4/0/3/1-2] ~ one side, then the next, no rest: *40lbs* 8/8, 8/8
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: None ..
Was so hungry .. actually felt really sick for the majority of this workout. But still worked it.
Diet -
Meal 1: Yogurt, Oat bran, Whey,
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
*snacked on oven roasted brussels sprouts*
Meal 3: Yogurt, Oat bran, Peanut Butter Whey, Egg beater, pysllium
Meal 4: Beef, Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 5: Shrimp, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Emma: Ya ... I'm fine, just a bit rattled. I've never been so scared or tensed in my life. The thing is, is that HE didn't reveal it was a fake, the cops pulled it off him ... here's the full story.
I was sitting in Global history when Denise (who sits across from me) goes 'Lewie and Molly read this .. don't let anyone else see it.' (molly sits right behind me). So she passes me the note and I open it so me and Molly can read and it goes 'Corey has a gun and it's loaded'. Corey (who is very very tall and overweight, and is emo/gothic..) sits right in front of Denise. So Me, Molly and Denise are all just kind of staring at each other .. like what the fuck are you suppose to do? .. the kid is standing right THERE! .. so we were just mouthing back to one another really secretively without him noticing, stuff like ' No .. your joking, he doesn't ..' and Denise was like ' He DOES! It's in his pants, he just showed it to me!' And we knew Denise wasn't joking .. she was freaking right out, like tears were in her eyes. So Molly goes 'Denise come out with me' and Molly asks to use the washroom, and Denise asks to get something out of her locker ... I'm just sitting there staring at Corey .. just watching every little movement he was making, all the while this voice was going off in my head ' GET THE FUCK OUT OF HERE!' like he can pull this gun out AT ANY MOMENT and kill you .. get out, get out, get out. Like I was just freaking out.
So I went to the Teacher and asked to get something out of my locker (even though I don't have one) and she goes okay .. so I walk up the hallway and take out my cell phone and called Denise and was like 'Where are you guys?' and she goes ' In the library, hurry and get here.'. So I circle back around towards the library, and down the hallway I can see the vice principal and some other guy from the office going towards the library. They make the turn around the wall and go out of sight .. as I keep walking and I get to the turn to go towards the library I see Corey walking down the hall way coming right at me.
Holy fuck, my hands went right into fists and then I realized I just had to act calm and like nothing was bothering me. So I'm walking down this hallway front on, to this guy that I think has a gun ... omg I was freaking out but I jsut remained calm and we walked right past each other .. so I then went into the library, and Denise, Molly, this other guy named Dylan, the vice-principal, and the other office guy were in the back in this group talking. So walked up to them and go 'He was just out in the hallways and now he's going back towards the classroom' So everyone stops talking and the vice principal and other office guy tell us all to stay here and out of sight, and they left to call the cops. So then the librarian took us way into the back of the library, into this secluded room with a steel door and told us to stay here, and she went back out to the front of the library and locked the doors shut. So we were just in the back room and I was like ' okay Denise what the hell exactly happened?!' and she goes 'He turned around to me and goes 'you know I could shoot myself at any moment' and Denise was like ' What are you talking about?' and he lifted up his shirt and showed the tip of the gun and he goes 'It's loaded and there's no safety on it.' So denise was like ' Buddy .. no man that not something to shit around about.' and he goes ' I'm not shitting around, it's loaded and ready to use.' And a guy named Joel who sat across from them (on the opposite side from me) saw it as well and Denise was like ' Did you see that ..' and he just nodded to her really quickly and goes 'Don't say anything, don't talk to him, don't look at him..' And then So that's when she passed us the note ...
We were locked in the library for a LONG time before the cops came in to tell us they got him and everything was fine. The cop then took out his gun and goes 'It looked exactly like this ... it was fake, but it looked IDENTICAL to my gun. The only way we knew it was fake was after we took it off him and touched it and felt that it was plastic. If he had of pulled it out .. we would of had to shot him, there was no way to tell it was a fake.'
So then I spent the rest of the afternoon giving statements, talking to the principal, the guidance counselor .. it was just so fucked.
And I guess that earlier that day he had shown it to two people as well, but they never said anything because they thought if they did he would lose it and shoot everyone..
Corey was arrested and is also expelled from school, he's not allowed to come back .. the problem is, is that he KNOWS it was us who ratted him out .. I mean the three of us just got up and walked out. But when the cops were taking our names Denise was like ' Will he know it was us?' and the cop goes 'Well by law he's allowed to get a copy of the report .. and your guy's name will be in the report.'
So that was my day .. I'm fine, it's just .. I'm still trying to comprehend it you know? Like fuck .. could you imagine if it was a real gun? .. It's just fucked to think about ..
Training - Cardio + Stuff
Cardio: 36 minutes total
3:30 minutes on treadmill at 4mph with 5% incline
14:30 minutes on treadmill at 4mph with 12% incline
12 minutes on Stepper at Level 55
4 minutes on Stepper at Level 35
Core:
Landmines:
[No tempo] ~ 1:00RI: *Bar + 45lbs* 14 (7/7), 14 (7/7), 12 (6/6)
Kneeling Wood Choppers:
[4/0/3/1-2] ~ one side, then the next, no rest: *40lbs* 8/8, 8/8
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: None ..
Was so hungry .. actually felt really sick for the majority of this workout. But still worked it.
Diet -
Meal 1: Yogurt, Oat bran, Whey,
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
*snacked on oven roasted brussels sprouts*
Meal 3: Yogurt, Oat bran, Peanut Butter Whey, Egg beater, pysllium
Meal 4: Beef, Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 5: Shrimp, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Emma: Ya ... I'm fine, just a bit rattled. I've never been so scared or tensed in my life. The thing is, is that HE didn't reveal it was a fake, the cops pulled it off him ... here's the full story.
I was sitting in Global history when Denise (who sits across from me) goes 'Lewie and Molly read this .. don't let anyone else see it.' (molly sits right behind me). So she passes me the note and I open it so me and Molly can read and it goes 'Corey has a gun and it's loaded'. Corey (who is very very tall and overweight, and is emo/gothic..) sits right in front of Denise. So Me, Molly and Denise are all just kind of staring at each other .. like what the fuck are you suppose to do? .. the kid is standing right THERE! .. so we were just mouthing back to one another really secretively without him noticing, stuff like ' No .. your joking, he doesn't ..' and Denise was like ' He DOES! It's in his pants, he just showed it to me!' And we knew Denise wasn't joking .. she was freaking right out, like tears were in her eyes. So Molly goes 'Denise come out with me' and Molly asks to use the washroom, and Denise asks to get something out of her locker ... I'm just sitting there staring at Corey .. just watching every little movement he was making, all the while this voice was going off in my head ' GET THE FUCK OUT OF HERE!' like he can pull this gun out AT ANY MOMENT and kill you .. get out, get out, get out. Like I was just freaking out.
So I went to the Teacher and asked to get something out of my locker (even though I don't have one) and she goes okay .. so I walk up the hallway and take out my cell phone and called Denise and was like 'Where are you guys?' and she goes ' In the library, hurry and get here.'. So I circle back around towards the library, and down the hallway I can see the vice principal and some other guy from the office going towards the library. They make the turn around the wall and go out of sight .. as I keep walking and I get to the turn to go towards the library I see Corey walking down the hall way coming right at me.
Holy fuck, my hands went right into fists and then I realized I just had to act calm and like nothing was bothering me. So I'm walking down this hallway front on, to this guy that I think has a gun ... omg I was freaking out but I jsut remained calm and we walked right past each other .. so I then went into the library, and Denise, Molly, this other guy named Dylan, the vice-principal, and the other office guy were in the back in this group talking. So walked up to them and go 'He was just out in the hallways and now he's going back towards the classroom' So everyone stops talking and the vice principal and other office guy tell us all to stay here and out of sight, and they left to call the cops. So then the librarian took us way into the back of the library, into this secluded room with a steel door and told us to stay here, and she went back out to the front of the library and locked the doors shut. So we were just in the back room and I was like ' okay Denise what the hell exactly happened?!' and she goes 'He turned around to me and goes 'you know I could shoot myself at any moment' and Denise was like ' What are you talking about?' and he lifted up his shirt and showed the tip of the gun and he goes 'It's loaded and there's no safety on it.' So denise was like ' Buddy .. no man that not something to shit around about.' and he goes ' I'm not shitting around, it's loaded and ready to use.' And a guy named Joel who sat across from them (on the opposite side from me) saw it as well and Denise was like ' Did you see that ..' and he just nodded to her really quickly and goes 'Don't say anything, don't talk to him, don't look at him..' And then So that's when she passed us the note ...
We were locked in the library for a LONG time before the cops came in to tell us they got him and everything was fine. The cop then took out his gun and goes 'It looked exactly like this ... it was fake, but it looked IDENTICAL to my gun. The only way we knew it was fake was after we took it off him and touched it and felt that it was plastic. If he had of pulled it out .. we would of had to shot him, there was no way to tell it was a fake.'
So then I spent the rest of the afternoon giving statements, talking to the principal, the guidance counselor .. it was just so fucked.
And I guess that earlier that day he had shown it to two people as well, but they never said anything because they thought if they did he would lose it and shoot everyone..
Corey was arrested and is also expelled from school, he's not allowed to come back .. the problem is, is that he KNOWS it was us who ratted him out .. I mean the three of us just got up and walked out. But when the cops were taking our names Denise was like ' Will he know it was us?' and the cop goes 'Well by law he's allowed to get a copy of the report .. and your guy's name will be in the report.'
So that was my day .. I'm fine, it's just .. I'm still trying to comprehend it you know? Like fuck .. could you imagine if it was a real gun? .. It's just fucked to think about ..
Jesus, man. Glad it wasn't a real gun and you're okay.
Way to go though man, you did the right thing. And as far as him knowing it was you three...is it really mandated by the law that he be able to find out? Isn't that something they could mask in the police report? It just seems counter-intuitive on a thousand different levels to divulge the name of somebody who turned in a criminal to that criminal.
Get some rest my man, and talk to the guidance counselor if you need to...they really can help with shit like this. Again, glad you're okay...I'm sure everything will work itself out
Way to go though man, you did the right thing. And as far as him knowing it was you three...is it really mandated by the law that he be able to find out? Isn't that something they could mask in the police report? It just seems counter-intuitive on a thousand different levels to divulge the name of somebody who turned in a criminal to that criminal.
Get some rest my man, and talk to the guidance counselor if you need to...they really can help with shit like this. Again, glad you're okay...I'm sure everything will work itself out
WOWSER!!!! The first think I could think about was, hit that guy in the back of the head as hard and as quick as you could! Damn I handle things badly! I wouldnt worry about him to much now. Hes expelled and if he wanted to kill someone it wouldve been a real gun in the first place.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 2
Training - Full Body (Quad + Chest Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
Squats:
[3/1/3/1] ~ *45bs* 5 *135lbs* 5 *165lbs* 3 *205lbs* 4, 4, 4, 4
Bench press:
[3/0/2-3/1] ~ *45lbs* 5 *65lbs* 5 *95lbs* 3 *145lbs* 4, 3, 3, 3
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
DB SLDL:
[3/1/2/1] ~ *50lbs* 10, 10, 10
Chin ups:
[No tempo] ~ *Bodyweight* 9, 3+2,+2 Just was not feeling these.. WG Lat Pulldown [2-3/1/2-3/0] *110lbs* 7 *90lbs* 9
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
High Cable Bar Row:
[2/1/2/0] ~ *100lbs* 11, 11
Upright DB Row:
[3/0/2/1] ~ *30lbs* 9, 8
Following Two exercises were Supersets
Leg Ext:
[2/0/1-2/0-1] ~ *40lbs* 15, 15
Cable Flies:
[2/0/2/1] ~ *25lbs* 13, 8+3+1
Following Two exercises were Superseted
BB Curl:
[3/0/3/2] ~ *75lbs* 7, 5+1
CG Bench Press:
[3/0/2-3/1-2] ~ *95lbs* 8, 8
Weighted Decline Sit-ups:
[4/0/4/1] ~ *30RI: *45lbs* 12, 12, 10+2
Stretching: None
Diet -
Meal 1: Yogurt, Rolled Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Peanut butter, Cottage Cheese, banana, strawberries, Wheat bran, Cocoa Powder, pysllium, sprouted bread
Meal 3: Apple, Oat bran, Whey, Egg beater, Peanut butter, Fish oil,
Meal 4: Yogurt, Oat bran, Whey, Egg beater, Peanut butter, fish oil, pysllium,
Meal 5: Hamburger, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, baby brussel sprouts, bean sprouts, pysllium
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, X 2
Additional: Crystal light, green tea, SF syrups, VSL#3
Training - Full Body (Quad + Chest Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
Squats:
[3/1/3/1] ~ *45bs* 5 *135lbs* 5 *165lbs* 3 *205lbs* 4, 4, 4, 4
Bench press:
[3/0/2-3/1] ~ *45lbs* 5 *65lbs* 5 *95lbs* 3 *145lbs* 4, 3, 3, 3
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
DB SLDL:
[3/1/2/1] ~ *50lbs* 10, 10, 10
Chin ups:
[No tempo] ~ *Bodyweight* 9, 3+2,+2 Just was not feeling these.. WG Lat Pulldown [2-3/1/2-3/0] *110lbs* 7 *90lbs* 9
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
High Cable Bar Row:
[2/1/2/0] ~ *100lbs* 11, 11
Upright DB Row:
[3/0/2/1] ~ *30lbs* 9, 8
Following Two exercises were Supersets
Leg Ext:
[2/0/1-2/0-1] ~ *40lbs* 15, 15
Cable Flies:
[2/0/2/1] ~ *25lbs* 13, 8+3+1
Following Two exercises were Superseted
BB Curl:
[3/0/3/2] ~ *75lbs* 7, 5+1
CG Bench Press:
[3/0/2-3/1-2] ~ *95lbs* 8, 8
Weighted Decline Sit-ups:
[4/0/4/1] ~ *30RI: *45lbs* 12, 12, 10+2
Stretching: None
Diet -
Meal 1: Yogurt, Rolled Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Peanut butter, Cottage Cheese, banana, strawberries, Wheat bran, Cocoa Powder, pysllium, sprouted bread
Meal 3: Apple, Oat bran, Whey, Egg beater, Peanut butter, Fish oil,
Meal 4: Yogurt, Oat bran, Whey, Egg beater, Peanut butter, fish oil, pysllium,
Meal 5: Hamburger, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, baby brussel sprouts, bean sprouts, pysllium
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, X 2
Additional: Crystal light, green tea, SF syrups, VSL#3
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 3
Training - Cardio + Stuff
Cardio: 36 minutes total
5 minutes on treadmill at 4mph with 5% incline
25 minutes on treadmill at 7mph with 1% incline
3 minutes on treadmill at 4mph with 12% incline
3 minutes on treadmill at 4mph with 5% incline
Core:
Stick Crunches:
[3/0/3/2] ~ 1:00RI: *50lbs* 12, 2, 10
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: 20 minutes worth
Good workout, nearly killed me, was just soo tired and hungry..
Diet -
Meal 1: Yogurt, Oat bran, Whey,
*snacked on oven roasted brussels sprouts*
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Peanut Butter Whey, Egg beater, pysllium
Meal 4: Beef, Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 5: Shrimp, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
*snacked on oven roasted brussels sprouts*
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Thanks guys .. today they pulled us all back in the office and told us that he's not allowed 5m from the school, and that we all get restraining orders against him and that he can't directly or indirectly contact us.
But I found out that there's some people (friends of Corey's sister) who have been harrassing one of my friends and the Dylan guy, they circled her and him (at separate times) and was like ' Why did you turn him in?' 'Are you fucking stupid?' and shit like that.
SOOO PISSED. I wish I had of been there, I'm so fucking mad right now just thinking about it. I hope to god they say something to me tomorrow, or say something to her again while I'm around, I'll just fucking lose it, I'll rip right into them.
Anyways I need some sleep.. I don't know what it is, but lately I've just been extra extra tired .. I can barley function
guh.
Training - Cardio + Stuff
Cardio: 36 minutes total
5 minutes on treadmill at 4mph with 5% incline
25 minutes on treadmill at 7mph with 1% incline
3 minutes on treadmill at 4mph with 12% incline
3 minutes on treadmill at 4mph with 5% incline
Core:
Stick Crunches:
[3/0/3/2] ~ 1:00RI: *50lbs* 12, 2, 10
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: 20 minutes worth
Good workout, nearly killed me, was just soo tired and hungry..
Diet -
Meal 1: Yogurt, Oat bran, Whey,
*snacked on oven roasted brussels sprouts*
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Peanut Butter Whey, Egg beater, pysllium
Meal 4: Beef, Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
Meal 5: Shrimp, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, bean sprouts
*snacked on oven roasted brussels sprouts*
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Thanks guys .. today they pulled us all back in the office and told us that he's not allowed 5m from the school, and that we all get restraining orders against him and that he can't directly or indirectly contact us.
But I found out that there's some people (friends of Corey's sister) who have been harrassing one of my friends and the Dylan guy, they circled her and him (at separate times) and was like ' Why did you turn him in?' 'Are you fucking stupid?' and shit like that.
SOOO PISSED. I wish I had of been there, I'm so fucking mad right now just thinking about it. I hope to god they say something to me tomorrow, or say something to her again while I'm around, I'll just fucking lose it, I'll rip right into them.
Anyways I need some sleep.. I don't know what it is, but lately I've just been extra extra tired .. I can barley function
guh.- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 4
Training - Cardio + Stuff
Cardio: 20 minutes total
5 minutes at 4mph with 5%incline
10 minutes of intervals30 at 11mph with 1% incline // 1:30 at 6mph with 1% incline)
3 minutes of intervals/cooldown30 at 11mph with 5%incline // 1:00 at 4mph with 5%incline)
2 minutes at 3.5mph with 5% incline
GPP/Circuti: completed 2x
High Box Marches: 40 (20 per leg)
Med Ball Push ups: 8
Supine Row with feet on stability ball: 10
Skip Rope: 80
Burpee's to chin up: 7
Feet Elevated Push-up: 10
Cable Crunch, away from pulley: *110lbs* 10
Side Lateral Jumps: 20 (10 each side)
DB Squat Thrusters: *12lbs* 20 (10/10)
Renegade Rows: *8lbs* 10 (5/5)
Cable Crunch, away from pulley (again): *110lbs* 10
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: 20 minutes worth
Good workout .. felt dead though through the circuit, the lower carbs/calories are really kicking in.
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil, Peanut butter
Meal 4: Hamburger, Tuna,, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Shrimp,tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, pysllium
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Didn't post becuase I was crazy busy, didn't get home till midnight becuase I went to see spiderman 3 with some peeps.
And now I'm running late for a party I'm going to tonight, so depending on how drunk I am when I get home I might post! hahaha
Training - Cardio + Stuff
Cardio: 20 minutes total
5 minutes at 4mph with 5%incline
10 minutes of intervals
30 at 11mph with 1% incline // 1:30 at 6mph with 1% incline)3 minutes of intervals/cooldown
30 at 11mph with 5%incline // 1:00 at 4mph with 5%incline)2 minutes at 3.5mph with 5% incline
GPP/Circuti: completed 2x
High Box Marches: 40 (20 per leg)
Med Ball Push ups: 8
Supine Row with feet on stability ball: 10
Skip Rope: 80
Burpee's to chin up: 7
Feet Elevated Push-up: 10
Cable Crunch, away from pulley: *110lbs* 10
Side Lateral Jumps: 20 (10 each side)
DB Squat Thrusters: *12lbs* 20 (10/10)
Renegade Rows: *8lbs* 10 (5/5)
Cable Crunch, away from pulley (again): *110lbs* 10
Rotator Cuff:
External DB Rotations: *12lbs* 12/12, 12/12
DB Thumb Down Scaptions: *12lbs* 12/12, 12/12
Stretching: 20 minutes worth
Good workout .. felt dead though through the circuit, the lower carbs/calories are really kicking in.
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil, Peanut butter
Meal 4: Hamburger, Tuna,, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 5: Shrimp,tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers,
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, pysllium
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Didn't post becuase I was crazy busy, didn't get home till midnight becuase I went to see spiderman 3 with some peeps.
And now I'm running late for a party I'm going to tonight, so depending on how drunk I am when I get home I might post! hahaha
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 6
Training - Full Body (Ham + Lat Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
SLDL:
[3/1/2/0-1] ~ *45bs* 5 *95lbs* 5 *135lbs* 3 *165lbs* 5, 5, 5, 5
WG Lat Pulldown:
[3/1/2-3/1] ~ *50lbs* 5 *70lbs* 5 *90lbs* 3 *120lbs* 5, 5, 5, 5
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
Bent Over BB Row (Supine Grip):
[2/0/2/1] ~ *135lbs* 7, 7, 6
Side Lateral Cable Raises:
[3/0/2/1] ~ *25lbs* 6, 6, 5 + drop *20lbs* 5
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
Single Leg Leg Press:
[2/1/2/0] ~ *270lbs* 9/9, 9/9
Incline DB Press:
[2/0/2/1] ~ *35lbs* 12, 12
Following Two exercises were Supersets
Leg Curl:
[2/0/1-2/0] ~ *45lbs* 12+2, 8+3+1
Straight Arm Pulldown:
[2/2/2/0] ~ *55lbs* 15, 13+2
Following Two exercises were Superseted
DB Curl:
[2/0/2/1] ~ *25lbs* 12, 12
V-Bar Tricep Pulldown:
[2/1/2/0] ~ *90lbs* 14, 13
Weighted Planks:
[No tempo, obviously] ~ *1:00RI: *BW + 45lbs* 2 sets, each held for 55 seconds
Dragon Flags:
[No tempo] ~ 1:00RI: *BW* 6, 6
Stretching: None
Diet -
Meal 1: Yogurt, Oat bran, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Oat bran, Whey, pysllium,
Meal 3: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Yogurt
Meal 4: Shrimp, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, bean sprouts
Meal 5: Shrimp, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, bean sprouts
Additional: Crystal light, green tea, SF syrups, VSL#3
Omg !! What a night, I was just a mess really! ... It was Nicole's 18th B-day, so I promised her she'd have a night to remember and I certainly delivered! Just a random night really, we were EVERYWHERE around town, went to two different parties, went to Bambinos, tried to get into a bar LOL !! There was one point though where I literally thought we were going to die! After the first party got broken up, everyone was in the driveway trying to figure out where to go, and everyone's like ' Go to Pauls!' So me and Nicole were going to call a cab to get there, when this guy comes in his "car". Omg you should see this thing!, it's not even a car, it's 'camper' with two front seat and then the camper on the back, which only has seats for four people and then there's a table in the center. Well fucking ELEVEN people pile into this thing and we set out! Every turn we took I thought it was going to tip, and then I find out the driver was LOADED as fuck! DUH! .. fuck I was tripping out, I really thought we were going to die! hahaha and I know it's not something to laugh about, and I should be more careful in the future about that! Anyways .. omg and then at another time when I was smoking up with the guys, they were talkign about the gym and the different steriods they were on! I was like WTF why are you all on steriods?! .. just fucking eat more food to get big! And then there was some people fighting, and just a bunch of other random shit, it was such a good night, didn't get in till 2am.
Training - Full Body (Ham + Lat Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
SLDL:
[3/1/2/0-1] ~ *45bs* 5 *95lbs* 5 *135lbs* 3 *165lbs* 5, 5, 5, 5
WG Lat Pulldown:
[3/1/2-3/1] ~ *50lbs* 5 *70lbs* 5 *90lbs* 3 *120lbs* 5, 5, 5, 5
Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
Bent Over BB Row (Supine Grip):
[2/0/2/1] ~ *135lbs* 7, 7, 6
Side Lateral Cable Raises:
[3/0/2/1] ~ *25lbs* 6, 6, 5 + drop *20lbs* 5
Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
Single Leg Leg Press:
[2/1/2/0] ~ *270lbs* 9/9, 9/9
Incline DB Press:
[2/0/2/1] ~ *35lbs* 12, 12
Following Two exercises were Supersets
Leg Curl:
[2/0/1-2/0] ~ *45lbs* 12+2, 8+3+1
Straight Arm Pulldown:
[2/2/2/0] ~ *55lbs* 15, 13+2
Following Two exercises were Superseted
DB Curl:
[2/0/2/1] ~ *25lbs* 12, 12
V-Bar Tricep Pulldown:
[2/1/2/0] ~ *90lbs* 14, 13
Weighted Planks:
[No tempo, obviously] ~ *1:00RI: *BW + 45lbs* 2 sets, each held for 55 seconds
Dragon Flags:
[No tempo] ~ 1:00RI: *BW* 6, 6
Stretching: None
Diet -
Meal 1: Yogurt, Oat bran, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Fish oil, Oat bran, Whey, pysllium,
Meal 3: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Yogurt
Meal 4: Shrimp, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, bean sprouts
Meal 5: Shrimp, Egg beater, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, bean sprouts
*DRINKS + SMOKES*
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, X 2
Additional: Crystal light, green tea, SF syrups, VSL#3
Omg !! What a night, I was just a mess really! ... It was Nicole's 18th B-day, so I promised her she'd have a night to remember and I certainly delivered! Just a random night really, we were EVERYWHERE around town, went to two different parties, went to Bambinos, tried to get into a bar LOL !! There was one point though where I literally thought we were going to die! After the first party got broken up, everyone was in the driveway trying to figure out where to go, and everyone's like ' Go to Pauls!' So me and Nicole were going to call a cab to get there, when this guy comes in his "car". Omg you should see this thing!, it's not even a car, it's 'camper' with two front seat and then the camper on the back, which only has seats for four people and then there's a table in the center. Well fucking ELEVEN people pile into this thing and we set out! Every turn we took I thought it was going to tip, and then I find out the driver was LOADED as fuck! DUH! .. fuck I was tripping out, I really thought we were going to die! hahaha and I know it's not something to laugh about, and I should be more careful in the future about that! Anyways .. omg and then at another time when I was smoking up with the guys, they were talkign about the gym and the different steriods they were on! I was like WTF why are you all on steriods?! .. just fucking eat more food to get big! And then there was some people fighting, and just a bunch of other random shit, it was such a good night, didn't get in till 2am.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 6
Training - OFF
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine, Peanut butter
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil,
Meal 4: Hamburger, Tuna,, Broccoli, onions,
Meal 5: Shrimp,tuna, Fish oil, Bean sprouts, Cabbage, Onions
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, pysllium
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Tired, all I did was work today ..so burnt out for last night
Night!
Training - OFF
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine, Peanut butter
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil
Meal 3: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil,
Meal 4: Hamburger, Tuna,, Broccoli, onions,
Meal 5: Shrimp,tuna, Fish oil, Bean sprouts, Cabbage, Onions
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, pysllium
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
Tired, all I did was work today ..so burnt out for last night
Night!- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
May 7
Training - Cardio + Stuff
Cardio: 36 minutes total
3 minutes at 4mph with 5%incline
15 minutes at 4mph with 12%incline
15 minutes on Steeper at lvl 50
3 minutes at 4mph with 5% incline
Core:
Landmines:
[No tempo] ~ :40RI: *Bar + 45lbs* 14 (7/7), 14 (7/7)
Kneeling Wood Choppers:
[3/0/3/2] ~ One side, then the other : *50lbs* 8/8, 8/8
Stretching: None .. I really should have done some though.
Meh
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium,
Meal 3: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium
Meal 4: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil,
Meal 5: Hamburger, Tuna, Broccoli, Onions
Meal 6: Shrimp, tuna, Fish oil, Bean sprouts, cabbage, celery
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
DoubleD: Sometimes I do, sometimes I don't. I'll either just throw both of them together with the vegetables, or I'll just put the hamburger in the veggies and then eat the tuna separately with Some vinegar, or apple cider vinegar.
Jaime: My last workout was 22 sets ... 26 if you include the arm work .. and 30 if you include the core work. And to answer your question on MSN, the reason i'm practicing IF right now is it just see how my body reacts to it .. just because one practices IF doesn't mean that they necessarily can be cutting , I could use that technique and average calories at maintenance, if not more. So this was just sort of a trial run to see how I liked it, and it it'd be worth me utilizing in the future.
Okay .. stressfull fucking day. The amount of homework I have is insane .. like I'm really really overwhelmed. Normally I'll bitch and complain when I have alot, but deep down I know I'll be able to get it done, it'll be hard but I know I can. But this time .. I seriously don't know how I'm going to pull it off.
Also if that wasn't enough, I find out today I'm on a hit list from that guy corey
. At least I'm last on the list so if anything happens to the others, I'll know to really be on the outlook .. he isn't fucked much? He is.
anyways and with that I'm about to head to bed where I'll probably be dreaming of all sorts of yummy food considering it's my ..
Training - Cardio + Stuff
Cardio: 36 minutes total
3 minutes at 4mph with 5%incline
15 minutes at 4mph with 12%incline
15 minutes on Steeper at lvl 50
3 minutes at 4mph with 5% incline
Core:
Landmines:
[No tempo] ~ :40RI: *Bar + 45lbs* 14 (7/7), 14 (7/7)
Kneeling Wood Choppers:
[3/0/3/2] ~ One side, then the other : *50lbs* 8/8, 8/8
Stretching: None .. I really should have done some though.
Meh
Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine
Meal 2: Yogurt, Oat bran, Whey, Egg beater, pysllium,
Meal 3: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter, pysllium
Meal 4: Yogurt, Oat bran, Whey, Egg beater, pysllium, fish oil,
Meal 5: Hamburger, Tuna, Broccoli, Onions
Meal 6: Shrimp, tuna, Fish oil, Bean sprouts, cabbage, celery
Meal 7: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder,
Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3
DoubleD: Sometimes I do, sometimes I don't. I'll either just throw both of them together with the vegetables, or I'll just put the hamburger in the veggies and then eat the tuna separately with Some vinegar, or apple cider vinegar.
Jaime: My last workout was 22 sets ... 26 if you include the arm work .. and 30 if you include the core work. And to answer your question on MSN, the reason i'm practicing IF right now is it just see how my body reacts to it .. just because one practices IF doesn't mean that they necessarily can be cutting
, I could use that technique and average calories at maintenance, if not more. So this was just sort of a trial run to see how I liked it, and it it'd be worth me utilizing in the future.Okay .. stressfull fucking day. The amount of homework I have is insane .. like I'm really really overwhelmed. Normally I'll bitch and complain when I have alot, but deep down I know I'll be able to get it done, it'll be hard but I know I can. But this time .. I seriously don't know how I'm going to pull it off.
Also if that wasn't enough, I find out today I'm on a hit list from that guy corey
. At least I'm last on the list so if anything happens to the others, I'll know to really be on the outlook .. he isn't fucked much? He is.anyways and with that I'm about to head to bed where I'll probably be dreaming of all sorts of yummy food considering it's my ..
CHEAT DAY TOMORROW!
mmmm omg I can't wait. I'll be starting from the moment I get up, to the moment I go to bed! 
and I certainly need it after 'dieting' down for 9 days, fuck, sooo tired/lethargic !!
and I certainly need it after 'dieting' down for 9 days, fuck, sooo tired/lethargic !!
- Status
