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"Body by Pain"
- Thread starter w8lifter
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Dr. Pain
Banned Member
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Note to J'Bo: Please take KUSO! "D
w8, she wants the Women's Bulk!
DP
w8, she wants the Women's Bulk!
DP
w8lifter
Elite Member
I could have eaten the full carb up
w8lifter
Elite Member
I don't have the women's bulk here...only the women's cut?
KryptoAllez
Registered
Originally posted by Dr. Pain
What, did you kill the cow yourself Ms. Aggressiveness?
Excellent day!
DP
That was a good one, funny!
w8lifter
Elite Member
So I didn't log my meals yesterday....but I didn't cheat at all, 5 meals, approx. 1700kcals.
Training - 07/07
Superset:
Standing EZ-bar curls, 4 sets, 10, 8, 6, 6....w8's went up here
Overhead DB Extension, 4 sets, 10, 8, 7, 6...w8's went up here too
Superset:
Standing Alternating DB Curl: 10, 8, 8 ...w8's went up
Str8 bar Pressdown: 10, 8, 7
Superset:
Alternating Hammer Curls: 8, 7, 7
Single arm Rope Pressdown: 10, 8, 6
Abs between supersets
Walked a lot yesterday...we also ran the track and did some wind sprints.
Training - 07/07
Superset:
Standing EZ-bar curls, 4 sets, 10, 8, 6, 6....w8's went up here
Overhead DB Extension, 4 sets, 10, 8, 7, 6...w8's went up here too
Superset:
Standing Alternating DB Curl: 10, 8, 8 ...w8's went up
Str8 bar Pressdown: 10, 8, 7
Superset:
Alternating Hammer Curls: 8, 7, 7
Single arm Rope Pressdown: 10, 8, 6
Abs between supersets
Walked a lot yesterday...we also ran the track and did some wind sprints.
w8lifter
Elite Member
07/08/02
Meal 1
coffee
2 tbsp cream
3 oz turkey
1 oz l/g beef
Meal 2
can tuna
1 tsp flax
1 tsp olive oil
1/2 srving protein
veggies
Tot lazy to update meals, totals:
Total: 1503
Fat: 83 746 50%
Sat: 10 93 6%
Poly: 20 178 12%
Mono: 17 151 10%
Carbs: 17 69 5%
Fiber: 0 0 0%
Protein: 168 673 45%
Alcohol: 0 0 0%
Training
Superset, 60 RI
Weighted Lunges, 3 sets, 10, 10, 10
Smith Squat, legs forward, 3 sets, 10, 8, 6
Superset
Lying leg curl, 4 sets, 10, 8, 6, 5
Extensions, 3 sets, 10, 8, 6
Standing Calf Raise, drop sets, 3 sets of 10+10+10
Meal 1
coffee
2 tbsp cream
3 oz turkey
1 oz l/g beef
Meal 2
can tuna
1 tsp flax
1 tsp olive oil
1/2 srving protein
veggies
Tot lazy to update meals, totals:
Total: 1503
Fat: 83 746 50%
Sat: 10 93 6%
Poly: 20 178 12%
Mono: 17 151 10%
Carbs: 17 69 5%
Fiber: 0 0 0%
Protein: 168 673 45%
Alcohol: 0 0 0%
Training
Superset, 60 RI
Weighted Lunges, 3 sets, 10, 10, 10
Smith Squat, legs forward, 3 sets, 10, 8, 6
Superset
Lying leg curl, 4 sets, 10, 8, 6, 5
Extensions, 3 sets, 10, 8, 6
Standing Calf Raise, drop sets, 3 sets of 10+10+10
Last edited:
w8lifter
Elite Member
Training
Behind the neck smith presses, 4 sets, 10, 8, 6, 5
Superset:
DB Shrugs, 4 sets, 15, 12, 12, 10
DB press, 3 sets, 8, 8, 4....W/O w/ mmafiter, had a spotter
Superset:
Upright rows, 3 sets, 8, 8, 6
Side laterals, 3 sets, 10, 8, 8
Bent over flyes, 3 sets, 8,8,8
17 minutes, elliptical.
Meal 1
coffee
2 tbsp cream
1.5 srving protein
Meal 2
Tuna
1 tbsp Mayo
veggies
Meal 3
1.5 srving protein
2 tsp flax
berries
mixed veggies w/ olive oil
Behind the neck smith presses, 4 sets, 10, 8, 6, 5
Superset:
DB Shrugs, 4 sets, 15, 12, 12, 10
DB press, 3 sets, 8, 8, 4....W/O w/ mmafiter, had a spotter
Superset:
Upright rows, 3 sets, 8, 8, 6
Side laterals, 3 sets, 10, 8, 8
Bent over flyes, 3 sets, 8,8,8
17 minutes, elliptical.
Meal 1
coffee
2 tbsp cream
1.5 srving protein
Meal 2
Tuna
1 tbsp Mayo
veggies
Meal 3
1.5 srving protein
2 tsp flax
berries
mixed veggies w/ olive oil
Hey w8, you never post the weights you use. How do we know if you are improving or not. If we want to use your plan we need to know if it works or not. I think posting the weights should be required of DPw8 trainers. 
w8lifter
Elite Member
*ignoring any comments about w8s from craig* 
I'm pretty sure I've fucked up the order of my training days somehow
Training
Superset:
Standing EZ bar curl, 4 sets, 10, 8, 8, 6
Cambered Bar Pressdown, 4 sets, 10, 10, 10, 8..should've started 10lbs heavier, lol
Superset:
Seated Overhead EZ-bar extension, 3 sets, 8, 7, 6
Standing Reverse Curls, 3 sets, 8, 8, 6
Superset:
Weghted Bench Dips, 3 sets, 12, 10, 10...I need a training partner to add more weight, lol.
Alternating DB curls, 3 sets, 8, 7, 6
Abs....
Vertical Leg Raises...1 set 20
Knee ups...1 set 25
Crunch on Decline bench...1 set 25
I'm pretty sure I've fucked up the order of my training days somehow
Training
Superset:
Standing EZ bar curl, 4 sets, 10, 8, 8, 6
Cambered Bar Pressdown, 4 sets, 10, 10, 10, 8..should've started 10lbs heavier, lol
Superset:
Seated Overhead EZ-bar extension, 3 sets, 8, 7, 6
Standing Reverse Curls, 3 sets, 8, 8, 6
Superset:
Weghted Bench Dips, 3 sets, 12, 10, 10...I need a training partner to add more weight, lol.
Alternating DB curls, 3 sets, 8, 7, 6
Abs....
Vertical Leg Raises...1 set 20
Knee ups...1 set 25
Crunch on Decline bench...1 set 25
Hey w8, had lunch with Albob yesterday and he wanted me to tell you.
STFU
don't know about what, I guess everything.
STFU
don't know about what, I guess everything.
w8lifter
Elite Member
Originally posted by craig777
Hey w8, had lunch with Albob yesterday and he wanted me to tell you.
STFU
don't know about what, I guess everything.
lmao...tell ALBOB I said "nice try, but you're not getting any"
mmafiter
Banned Member
Hey w8, what happened to my running partner in the mornings? The hills and the stadium bleachers are always there waiting to be used.
w8lifter
Elite Member
Originally posted by mmafiter
Hey w8, what happened to my running partner in the mornings? The hills and the stadium bleachers are always there waiting to be used.
*lalalalalalala....I can't hear you*
Meal 1
coffee
2 tbsp cream
1.5 srving protein
1/3 cup oats
Meal 2
6 egg whites
3 yolks
Meal 3
tuna
2 tsp flax
1/3 cup oats
Meal 4
tuna
1 tbsp mayo
veggies w/ oil & vinegar
Meal 5
1.5 srving protein
3 tbsp cream
berries
Total: 1528
Fat: 72 649 43%
Sat: 7 66 4%
Poly: 10 88 6%
Mono: 11 100 7%
Carbs: 56 199 13%
Fiber: 6 0 0%
Protein: 162 647 43%
Hey mmafiter,
Is she turning into a prissy little girl that doesn't work out hard.
and all these people are coming to her for advice. Jeeze
Is she turning into a prissy little girl that doesn't work out hard.
and all these people are coming to her for advice. Jeeze
Dr. Pain
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Originally posted by craig777
Hey mmafiter,
Is she turning into a prissy little girl that doesn't work out hard.
YEAH! Luckily they have me for balance!
DP
Originally posted by Dr. Pain
YEAH! Luckily they have me for balance!
DP
I will agree with that one DP.
Hey DP, I read on your bio that you did Triathalons, that is cool. I always wanted to do the one in Hawaii. I trained very hard for it, but couldn't do the run. I have very very flat feet.
Dr. Pain
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It's also very difficult to run a marathon after a 112 mile bike, you saved yourself a lot of Pain!
I was one of 75 people invited to"Ultraman" in Hawaii one year.
Day one: 10 Kilometer swim, 90 mile ride with 4000 feet of climbing
Day two: 160 mile ride with 9000 feet of climbing
Day three: 52.4 mile run (double marathon)
Believe it or not, the run would have been the easy part!
DP
I was one of 75 people invited to"Ultraman" in Hawaii one year.
Day one: 10 Kilometer swim, 90 mile ride with 4000 feet of climbing
Day two: 160 mile ride with 9000 feet of climbing
Day three: 52.4 mile run (double marathon)
Believe it or not, the run would have been the easy part!
DP
Good job DP.
and probably not on the run, they told me the only thing they can do for my ankles and feet is fuse bones together to help with the pain. I will deal with the pain, they are not going to fuse any of my bones together.
and probably not on the run, they told me the only thing they can do for my ankles and feet is fuse bones together to help with the pain. I will deal with the pain, they are not going to fuse any of my bones together.
mmafiter
Banned Member
Originally posted by craig777
Hey mmafiter,
Is she turning into a prissy little girl that doesn't work out hard.
Nah, it's just part of my coaching style. I use a blend of negative and positive reinforcement during training. For example we may be doing sprints and if she's lagging behind me I'll casually say; "You know you aren't doing too bad for a woman. Women can't be expected to be as competitive as men due to thier natural inferiority, so don't worry about always being behind me."
Usually she will get so pissed off that she pushes herself harder and gets a better time. Then at the end I'll say; "That was great, you looked really good out there."
Anger and frustration are good motivators.
Oh I get it, first you tell her the truth, and then you lie to her to build her back up. 
w8 you know that I am just giving you shiat.
w8 you know that I am just giving you shiat.
w8lifter
Elite Member
Training
NG chins, 4 sets of 4
Plate-loaded row, 4 sets, 10, 8, 8, 6
Superset:
WG lat pull, 4 sets, 10, 8, 6, 6
Cable rows, 4 sets, 8, 8, 6, 5
Superset:
Straight arm pull down, 3 sets, 10, 7, 6
Weighted Hypers, 2 sets, 333 tempo, 14, 10,
23 minutes HIIT on the elliptical
Anger is a good fuel for a w/o.
Meal 1
coffee
2 tbsp cream
1.5 srving protein
1/3 cup oats
Meal 2
tuna
2 tsp flax seed oil
1/3 cup oats
NG chins, 4 sets of 4
Plate-loaded row, 4 sets, 10, 8, 8, 6
Superset:
WG lat pull, 4 sets, 10, 8, 6, 6
Cable rows, 4 sets, 8, 8, 6, 5
Superset:
Straight arm pull down, 3 sets, 10, 7, 6
Weighted Hypers, 2 sets, 333 tempo, 14, 10,
23 minutes HIIT on the elliptical
Anger is a good fuel for a w/o.
Meal 1
coffee
2 tbsp cream
1.5 srving protein
1/3 cup oats
Meal 2
tuna
2 tsp flax seed oil
1/3 cup oats
w8lifter
Elite Member
Okay...so, my diet ended yesterday w/ alcohol, peanut butter and cheese...hence no update
Training
Parallel Bar Dips, 3 sets, 12, 10, 10
Flat Smith Press, 5 sets, 10, 8, 6, 4, 4
Superset:
Incline DB flye, thumbs facing, 3 sets, 10, 8, 8
Pec Deck, 3 sets, 10, 8, 10
Superset:
Incline DB Press: 3 set, 7.5 <---I failed, not enough rest, 8, 5
DB Pullovers: 3 sets, 12, 10, 10
10 minutes of the tread, incline
15 minutes HIIT on the stepper
Meal 1
coffee
2 tbsp cream
1.5 srving protein
Meal 2
can of tuna
2 tsp flax seed oil
Meal 3
1.5 srving protein
2 tbsp cream
1 tsp flax
berries
mixed veggies w/ oil & vingear
Meal 4
4 oz lean ground beef
veggies w/ oil & vinegar
Meal 5
2oz lean beef
4 egg whites
2 yolks
Also had a coffee w/ cream...but only actually drank half of it.
...and at this point I was only at about 1300 kcals
I'm finding I'm not getting enough kcals w/ the 5 meals...I'm so not hungry....I don't even think about food anymore.
So I'm licking the peanut butter jar clean right now
Also had some cheese, lol.
Total: 1657
Fat: 97 877 54%
Sat: 22 194 12%
Poly: 15 138 8%
Mono: 23 208 13%
Carbs: 19 70 4%
Fiber: 1 0 0%
Protein: 172 689 42%
Training
Parallel Bar Dips, 3 sets, 12, 10, 10
Flat Smith Press, 5 sets, 10, 8, 6, 4, 4
Superset:
Incline DB flye, thumbs facing, 3 sets, 10, 8, 8
Pec Deck, 3 sets, 10, 8, 10
Superset:
Incline DB Press: 3 set, 7.5 <---I failed, not enough rest
, 8, 5DB Pullovers: 3 sets, 12, 10, 10
10 minutes of the tread, incline
15 minutes HIIT on the stepper
Meal 1
coffee
2 tbsp cream
1.5 srving protein
Meal 2
can of tuna
2 tsp flax seed oil
Meal 3
1.5 srving protein
2 tbsp cream
1 tsp flax
berries
mixed veggies w/ oil & vingear
Meal 4
4 oz lean ground beef
veggies w/ oil & vinegar
Meal 5
2oz lean beef
4 egg whites
2 yolks
Also had a coffee w/ cream...but only actually drank half of it.
...and at this point I was only at about 1300 kcals
I'm finding I'm not getting enough kcals w/ the 5 meals...I'm so not hungry....I don't even think about food anymore.
So I'm licking the peanut butter jar clean right now
Also had some cheese, lol.Total: 1657
Fat: 97 877 54%
Sat: 22 194 12%
Poly: 15 138 8%
Mono: 23 208 13%
Carbs: 19 70 4%
Fiber: 1 0 0%
Protein: 172 689 42%
Last edited:
w8lifter
Elite Member
My upper body is so sore it hurts to move my arms to pull my pants down when I have to pee.
That is all.
That is all.
mmafiter
Banned Member
Aaaalllllrighty then! Thanks for the info.
w8lifter
Elite Member
Okay...training for today....35 minutes elliptical, 10 min tread.
Meal 1
coffee
2 tbsp cream
1.5 srving protein
1 tsp flax
Meal 2
7 egg whites
3 yolks
Meal 3
1.5 cans tuna
1.5 tbsp mayo
veggies
Meal 4
7 egg whites
1.5 yolks
1/2 tbsp mayo
1 oz ground beef
veggies w/ oil & vinegar
Meal 5
5 oz chicken
1 tsp olive oil
apple
Total: 1598
Fat: 76 683 44%
Sat: 14 128 8%
Poly: 11 100 6%
Mono: 20 181 12%
Carbs: 34 121 8%
Fiber: 4 0 0%
Protein: 188 752 48%
There...I damn well better hit some decent numbers tonight, lol.
Last edited:
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