Crossroads...

[DaMayor]

Originally posted by w8lifter
What's fake creamer?

Well, I meant 'creamer......fake cream ' Either way, it's junk. But it was what I grabbed while doing 70 mph thru the dairy aisle....had to keep little DaMayor's attention off of other things.

Today 's been a bad day for diet. Obviously I've tried to compensate for foods I didn't have with those that are less healthy. Time to go shopping!

Meal 1 (Rushed this am..had to grab and go!)
EAS Advant-edge bar
1/4 mixed nuts (I know...better tomorrow)

Meal 2
8 oz. tunas salad
1.5 cups Spinach greens

Meal 3
8oz. Tuna salad......Isn't tuna the best?
2 cups spinach
1/2 cup nuts

Meal 4
6 oz. Chicken breast......Halleluiah!
1.5 cups broccoli

Post w/o-
Optimum x3 w/ 2 lg. strawbwerries (mixed together, y'know)

Meal 5
6 oz. steak
1 cup green beans

Meal 6
Optimumx2

Today was not what I had planned...tomorrow will be better.

 

[DaMayor]

Workout.....

Okay, leg day........YeeeeHaw!

Since I'm still experimenting somewhat, you only get the exercises and an estimate on weights...for now.

Warm Up-treadmill/bike, depends on gym traffic.
Leg press 3x10 (Cybex)general range=200w/u,400,600,we'll see....
Hack Squats (light) 3x10 90,180,we'll see...
Ham st. curls 3x10 we'll see.....
Leg Extensions 3~4x10 100w/u,110,120,130
calf raises(seated)
ab-work (It is about damn time, eh?)
bike/treadmill warmdown.......5 minutes tops.


Since I've been out for a while, I'm easing back into legsvery conservatively . I've had more injuries in the past due to the "too much too soon" approach. So I might manipulate the sets/reps depending on how I feel...this time. I may even do squats w/ the bar only...need to get my form together....might not be able to squat the bar!

 

[P-funk]

Word of advise: Don't even think about adding resitance to squats if you can't get the form solid with your own body weight. I have seem to many stupid personal trainers "F" peoples knees up becuase they had them squating with weight and the form sucked. My clients don't get weight for squats utill I feel 100% confident in their form..

Not trying to be a dick, just ofering some freind to friend advise that I believe strongly in.

 

[DaMayor]

Hey, I agree,man. Hence the caution. I'd rather not blow out my knees just because I'm feeling 'strong' at the moment, y'know?
Actually, I'd rather not do squats at all....but they seem to be so much more effective.

Note: to todays w/o, add DB lunges...um....3x10 and possibly walking lunges.

 

[P-funk]

Ever do bodysquats with a swiss ball placed btw the small of your back and a wall. Then walk your feet out infront of you a bit, keep your toes forward and your feet about hip with apart and just squat like that. The ball keeps you in place and it allows you to feel the motion of sitting back into a squat a little better with out having to worry about falling backwards and compromising your form. It seems to work with a lot of my clients that lack the proper flexibility in the foot and ankle anr/or the confidence to perform squats without leaning forward over their feet..Just a thought.

 

[DaMayor]

Not a bad idea. No, I've done squats in the past, but like many folks, I got away from a good leg program.....or, I should say a leg program. I just know that (my) lack of strength in certain areas...stabilizers,balance,etc. might cause an unneccessary crash. Fotunately, there are only a few serious power lifter types in my gym, so the ego issue shouldn't come into play.

 

[w8lifter]

Originally posted by P-funk
Ever do bodysquats with a swiss ball placed btw the small of your back and a wall. Then walk your feet out infront of you a bit, keep your toes forward and your feet about hip with apart and just squat like that. The ball keeps you in place and it allows you to feel the motion of sitting back into a squat a little better with out having to worry about falling backwards and compromising your form. It seems to work with a lot of my clients that lack the proper flexibility in the foot and ankle anr/or the confidence to perform squats without leaning forward over their feet..Just a thought.

I love those I use them a lot w/ clients too

 

[DaMayor]

Well, maybe I'll try the ball as well next time.
Walked into the gym tonight.....looked around...two women on the treadmill(s).....that was it. I had the place to myself..Weird.
Good work-out.....I can tell I've been away for a while, my legs are shot...which is cool. Form wasn't too bad on squates, well, let me rephrase that...my form felt good...fluent and balanced, not awkward......which is cool too. Later. I better get outta here before someone thinks I'm being too serious.

 

[DaMayor]

Working on yesterday's totals....sore as hell.....I love it.

Meal 1
6 oz gr.round burger
3 egg whites
2 whole eggs
Coffee...usual mixers

Suppliments- Multi Vit.,400 mg ALA, 2 caps fish oil (not enough)

Meal 2
6 oz. steak
1 cup green beans

Meal 3
6 oz. steak
1.5 cups spinach
low fat salad dressing

Meal 4
EAS advantage bar
1/2 cup mixed nuts (it's over..they're gone now)

Meal 5
4 oz. gr.round
4 oz. turkey cutlet
1 cup broccoli/cauliflower

Meal 6
Optimum x3 (quick fix..cals low..protein a plus)

Totals
Calories-
Protein-
Carbs.-
Fat-

 

[DaMayor]

Okay, I think it is time to design a meal plan based on the ratios I want to maintain, rather than simply eating what seems healthy and totaling up the macros. Initially, this was a fair approach, but not altogether beneficial. So after this week, I'll be eating a lot of duplicate meals...unless I can find the extra time to formulate a more diverse menu. We'll check out some of the recipes here.....

Meal 1
4 whites
1 whole egg
.25 grapefruit..not too interested this a.m.

Meal 2
EAS Advant-edge bar

Meal 3
6~8 oz. turkey cutlet
1 cup broccoli/cauliflower

Meal 4........

 

[P-funk]

To mix up my meals I rely on a meal bank. I just have several different meals written out in a journal (which I am always adding to so that I don;t get bored) complete with cals and macro breakdown. Then I simply pick one that I feel like eating, or I pick a few if I am planning for a day ahead. Also the meals work well because they are in a middle ground as far as calories go so depending on wether I am bulking or cutting I can simply add a little more fat or protein or take away a little fat or carbs if need be.

 

[DaMayor]

That is a very good idea...sort of what I had in mind. Great way to break up the monotony. I'm going to drop down here and whine for a minute.....later!

 

[DaMayor]

Today I went to the gym....Fridays are usually great days for me. However, I usually work biceps, etc. on Fridays...
I injured my right "elbow"..more like the inner area....I referred to it as the brachealis.....about a month ago. (DP said I had golfer's elbow...)Regardless, I've been babying it since the bi's are frequently impacted by many excercises. Today, I went in, did some tricep work..moved on to bi's. ..and I'll be damned if the friggin' thing didn't go to shit on me again! After a damn MONTH of rest, it still isn't healed. So now, feeling old and washed up, I throw my gear in the locker, slam it shut, and go home..........only to feel guilty because I quit. I don't quit.......never have. But what the hell am I supposed to do? Every time I get some momentum, something happens to F!*$ it up! I've had it! I'm sick of busting my ass for nothing..........this sucks!

 

[DaMayor]

Did I mention that I had a bad day yesterday?

Note to self: Get over it already!

Meal 1
Protein Pancakes
Suagr free,low cal,low carb syrup
coffee,creamer.etc

Meal 2....

 

[Dr. Pain]

Originally posted by DaMayor

I injured my right "elbow"..more like the inner area....I referred to it as the brachealis.....about a month ago. (DP said I had golfer's elbow...)

I thought I said medial epicondyllitis

DP

 

[Dr. Pain]

Do you want some exercises and stretches for this?

DP

 

[DaMayor]

Is a response warranted?
Actually, the injury is kind of convenient...cuts my arm workouts by 50%.....gives me more time to bitch and moan.

I read that this condition often involves the ulnar nerve. I assume this would include/explain the numbness I've experienced .....mainly in the "pinky" finger.
Regardless, it would be really really neat-o to be able to work my arms again. Otherwise I might end up looking like Tom Platz....and we wouldn't want that.

 

[DaMayor]

Had no time to cook and pack last night....the diet will look much better tomorrow.
Scratch that.....it'll look better Today. Ran home for lunch, did the turbo chef thang.....Rockin!


Meal 1
1/2 cup Oat Bran
3 egg whites
1 whole egg
coffee/etc.

Meal 2

EAS Bar
2 oz. peanuts

Meal 3
8 Oz. Tilapia fillets
1-1.5 cups green beans

Meal 4
8 oz. Tuna Salad
1.5 cups baby spinach

Post w/o
Optimum x3 w/ dex.

Meal 5
8oz. Ground Round Burger (96%)
1scoop All The Whey protein powder
1 egg
1.5 cups spinach/red leaf lettuce
1/4 cup black olives
1/8 cup sliced almonds
1 Tbsp Flax Oil
1/8 cup salad dressing
1/8cup balsamic vinegar
1 cup broccoli

Meal 6
Optimum x3

Totals
Calories-2791
Protein-325.5
Carbs.-106.44
Fat-100.8

 

[DaMayor]

I believe I might give Gopro's Power, Rep Range and Shock approach a try for a few weeks. (At this point, there isn't much need to post my every workout, since, right now, my goal(s) are more closely related to diet and metabolism.) Until I reach a metabolic threshhold from which to start more of a reduction oriented diet, there's no sense in getting too wrapped up in experimentingand/or tweaking my existing w/o, and since gopro's is pretty straight forward, it should work much better than what I've been doing. So we'll give it a shot.

 

[DaMayor]

Good workout tonight. Hit a few new personal highs on weight...seeemed to feel much stronger, even though the ol' elbow is still injured. I'll keep it wrapped if needed, although tonight the majority of the excercises were "push" movements. Worked in with a buddy of mine and his new training partner, enjoyed the company/motivation.
Weight has increased by 1.5 lbs.No doubt due to my carb intake this weekend. Now Now..it wasn't that bad, just had a couple of bran muffins.....I'm paying the price.
We'll continue to monitor for any substantial/consistent gains......then it's diet time!
If any of you have any comments or constructive criticism, feel free to post it! .........Yes, even you Andrew.

 

[lina]

How's the arm feeling?

Bran muffins? Ohhhh....yum!

Those were the days.......

 

[DaMayor]

Originally posted by lina
How's the arm feeling?

Bran muffins? Ohhhh....yum!

Those were the days.......

Hi Lina! Thanks for stopping by.

Arm's the same...trying to give it a rest.

Bran muffins were an accident....I haven't had anything like that in a while. I could definately tell that I had eaten the extra carbs! No more bran muffins for a while...ho hum. :

Everybody have a good day!

Meals O' the Day........


Meal 1
4 oz. Tilapia Fillet
2 boiled eggs
16 oz. water
Suppliments

Meal 2
~8 oz. Tuna Salad
1 cup mixed salad greens
trace of flax oil

Meal 3
6~8oz. Ground Round Burger
1 cup green beans
1 cup broccoli
1/4 cup mozarella
1 oz. sliced almonds

Meal 4
4 oz. Talapia fillet
1.25 cup broccoli
16 0z. water

Meal 5
8 oz Chicken Breast
1 cup mixed salad greens
1/2 cup brown rice

Totals...in the a.m.
Calories
Protein
Carbs
Fat-

 

[DaMayor]

Just had a little dicussion with the company owner. "Time to expand....need your marketing skills, you know our product..." etc.....Seems I will be doing a little traveling and hob nobbing with various Architects.........in NINE States. Now, as if it hasn't been difficult enough to orchestrate my schedule, both personal and training, and my diet.....here comes career advancement! GREAT!

 

[kuso]

Dude, no matter how it effects your training its still good to hear you are getting some recognition...congrats on the job

 

[DaMayor]

Well, let's just say I've heard this tune before....many times. So I'm going into it a bit gaurded.....a lot gaurded. At this point, as crazy as this might sound, my training is more important. If history is a reliable indicator, this will fizzle out within a month...if left to the owner. Of course, I suppose I could stop being such a nice guy all the time and knock a few arse kissers off of the wagon. Gee willickers beeve.....I think I'll kick some ass this time.

 

[DaMayor]

Alright boys and girls....it's feedin' time at DaMayor's place!

Don't be shy.....Come on in...set a spell....y'all come back now, y'hear?



Meal 1
6 oz. chicken breast
1/2 cup Oat Bran
coffee, et al

Meal 2
8 oz.tuna salad
1.5 cups baby spinach

Meal 3
4 oz. Tilapia Fillet
1.5 cups broccoli
.5 cup brown rice
1/4 cup almonds

Meal 4
Optimum x3
1/4 cup almonds

Meal 5 (post w/o)
Optimum x 4

Meal 6
6 oz chicken breast
1.5 cup broccoli/cauliflower
1 stick string cheese

Totals
Calories-2753
Protein-339.6
Carbs-100.4
Fat-95.1

 

[kuso]

Originally posted by DaMayor


Meal 2.....

That looks dangerous!!!

Is there a way to let your boss know you mean business without alienating him to the point of him firing you?

 

[DaMayor]

Oh sure. We had 'the discussion' before. As opposed to most employers, he likes to just throw his 'needs' or 'objectives' out there and let the dogs fight over them. His big thing is the Matrix Organization vs. a traditional Vertically Integrated Organization. I won't go into great explanation as to what the difference is, but let's just say the concept lends itself to many problems....most driven by human nature.....duplication of responsibilities, etc.
In other words, nice guys who wait for approval before acting, or who don't steal the ball from other players on the field, are often left behind. Courtesy will get you killed in the Matrix....sorta like the movie, I suppose.
To answer your question, we'll chat again before I go to Atlanta, and we'll have a firm agreement on the definition of my responsibilities.....and the level of tolerance regarding others getting in my way....rather, the degree to which I can kick their arse for doing so.

 

[kuso]

Originally posted by DaMayor
we'll have a firm agreement on the definition of my responsibilities.....and the level of tolerance regarding others getting in my way....rather, the degree to which I can kick their arse for doing so.

Can`t ask for too much more than that I guess....other than more mula to boot lol

G`luck mate

 

[DaMayor]

Well, we'll wait on that.....I just got a raise a few months back. Not as much as I should have gotten..but a raise.
Man, quit tainting my journal with all this work talk! I've got some bitchin', moaning, and whining to do!