Feeling the BURN!

[Burner02]

Ok, I am back to writing a journal on-line. I'm again pretty consistant wiht the workouts and am pretty much pain free from the occasional nagging injury I've sustained from my semi-non-couch potato life.

I've also got a time line. I am again going back to Cozumel, Mexico for scuba diving this December, and will putting on as much lean muscle and stripping away as much as possible before then.

My workout schedule will pretty much coincide with my shift shcedule. I am going to maintain a two on, one off schedule, unless I feel I need another day to recouperate.

My schedule will be as follows:

Day 1: chest
Day 2: Back, Bi's
Day 3: off
Day 4: Shoulders, tris
Day 5: Legs
Day 6: off
Day 7: repeat

While weather is still nice, will probably go and run at night at work.

My diet......is sorta ok. Haven't counted cals in a while. I know I can use help in cleaning it up. Rarely go to fast-food places. Sodas are diet, do drink plenty of water, try and keep sugars to minimum...

So....without furthur ado...here goes the first recorded journal entry in several months.

Pictures MAYBE are to follow soon....

 

[Dero]

So is this counting da hockey lessons????
Hmmmm...Stick handling!!
Now da school girl outfit...

 

[Burner02]

Day 1, Week 1
10 August, 2002

Chest:

Incline Dumbell Press:
50*15, 70*12, 90*7, 90*7, 90*6

Bench Press:
185*10, 225*6, 225*4, 135*14

Standing Cable Fly
60*8, 60*8, 50*10

***weights felt pretty good today. Had that wonderful OH MY GAWD...MY PECS ARE GOING TO EXPLODE!!! feeling midway through my incline presses. So, that was good. I hadn't gone that heavy for reps in a whle. Felt good to heft that again. In two weeks, I will go for 100lbs'ers. I was careful to make sure I got full range of motion. A buddy of mine informed me lately that I had been 'cheating' my reps...not going down a sfar as can / should. Bad mike. Jumped in with a guy close to my strength for flat benching so had a spotter. Weight felt good. Last couple reps on last set, felt sloppy. I was concentrating on my form as Mudge suggested for where bar should be in the arc. That last rep, I think I was 'out of shape' and my shoulders kicked in a bit too much. I dropped decline bench, as I felt my pecs were pretty fried.
After the second set of cable flyes, I dropped weight, I think I wasn't using good enough form (too much delts) so dropped 10 lbs and concentrated on stretching the pecs. Ran out of time, couldn't do any cardio.
(Actually was looking foward to jumping on the elliptical...a buddy burned a techno cd for me "guranteeing" to kill me....maybe I'm part sadist??)

FOOD:
Meal 1:
1 whole egg, 3 egg whites, 2 slices of lean turkey, dab of cheese sauce. Cup coffee. 2 vitamins, two Xenidrine pills.

Meal 2:
steak, 1 serving mac-n-cheese, small salad / dab of Ranch. Sugar free cool-Aide

Meal 3:
Chicken sandwich, can AZ iced tea, some Dorritos (I know..bad, yet tasty!)

Meal 4:
2 chix breasts, 1/2 can peas, can Dt. Mt. Dew

Meal 5:
Lean pocket, protein shake

Meal 6: protein shake

 

[Burner02]

I'm going to go with the hockey lessons as a bonus cardio session!

 

[Leslie]

......Cheese sauce, macncheese, dorritos

Come on now, you know better!!
Glad you FINALLY started your diary!!!

 

[Burner02]

..yeah, yeah, I know. Scrap the dorritos!


Besides...as I say, I go to te gym to support my eating habits!


Will post my work out later.

 

[esmerelda]

Whoowhoooooooo!!!! At long bloody last!!!! About time ya big girls bouse!!!!! Now for the pics!!!!!!

Hey baby-cakes.......nice to see you remembered where to post this journal!!!!! I will be keeping a close eye on you.....you deserve to be whipped every so often....and over here Im sure I can assist at your time of the day!!!!!

Becareful with the old injuries......or I'll just have to end up being your own private body oiler/rubber!!!!!

 

[Burner02]

"Becareful with the old injuries......or I'll just have to end up being your own private body oiler/rubber!!!!!"
***with an ofer like that, I might just inspire for another injury....snow boarding season is around the corner...I'm prety certain, I'm gonna get a little bit dinged up....

 

[Burner02]

Dear journal....
Today's work out, well...sucked. I guess a bad work out is better than no workout?

I got off to a good start. Iwoke p feeling good, made my eggs and cleaned up my place a bit and called my friend to see if he wanted to hit the gym w/ me. No answer, so waited my hour for digestion and jumped on the motorcycle. I rode down the the Starbuck's for my double esspresso to help jazz me up and went on to the gym. I decided to do regular dead lifts this week instead of the usual stiffies I normnaly do to break thigns up. I dind't use the normal bar, but the bar that you can stand in between so the bar doesn't scrape shins to bloody pulps.

/\
-- --
\/

is basically what the bar looks like to get a picture of it.
It dind't work so well, really didn't feel much either in my hams or lower back....
My second exercise was pull-ups. Those didn't go over so well either. I was paying more attention to make sure I was going full range of motion....and slowed down. My reps sufered and I felt weaker? After five sets I had only done a total of 43 reps. (I usually am able to do fifty in that many sets) I did one more set and got a total of 51. Not very happy about that.
I was only able to do two sets of one arm rows, time was running out and was feeling weak. (no, not over training. Just couldn't get 'into it')
So, here goes:

Day 2, Week 1
12 August, 2002

Back:
Dead Lift:
135*15, 225*12, 225*10, 225*10

Pull Up:
BW*10, BW*9, BW*7, BW*8, BW*9, , BW*8 =51

One Arm Row:
70*8, 70*8

Food:
1st: 1 egg, 4 egg whites, 2 slices lean Turkey. dab cheese. 1/2 cup milk

2nd: serving pasta w/ prego sauce and chicken, sugar free cool aide

3rd: 1 sirloin burger, can dt. mt. dew

4th: 2 chicken breasts, 1/2 can peas, 1 serving mac-n-cheese, sugar free kool aid

5th: protein shake

at least 3 liters of water

 

[Burner02]

Day 3, Week 1
13 August, 2002

Shoulder / Arms

Smith Machine Military Press
50*20, 90*12, 140*5, 140/*4 / (drop set) 90*6

Dumbell Military Press:
40*10, 60*4, 40*8 /20*8

Standing Dumbell Lateral Raise:
25*10, 30*10, 30*8

Reverse Pec Dec:
100*12, 110*10, 120*8

Shrug:
90*10, 95*10, 95*8 (didn't have straps)

Bar Bell Curl:
65*15, 85*8, 85*8, 85*8, 85*8
(kept weights light...do not want o reinjure the tendons)

Preacher Curl:
75*5, 75*6, 75*5

Dips:
45*10, 45*10, 70*6, 90*4

Press down:
80*10, 80*10, 80*10

Cardio:
Elliptical = 21.5 minutes. Level 10.
(friend gave me new euro techno cd. I was SPENT by the time I was done....I was drenched in sweat)

 

[Burner02]

Day 4, Week 1
14 August, 2002

Legs:
Squats:
135*20, 225*12, 225*15, 275*10

Leg Extension:
150*13, 150*10, 170*7

***out of time. Woke up too late, almost didn't go, but figured, shitty little work out wsa better than no workout at all.

Saw something that made me feeligsignificant....
the guy next to me was doing staning military presses. He was pressing 315 lbs for at least 6 reps! That is more than I was squatting today. I had to stop and watch him for a second in awe. I can barely bench 315..and he is doing that for his delts! Truely impressive!
It also helps that he is a good 6'5" - 6'7" and 250lbs +....but that's stilla lot of weight!!!

 

[Burner02]

Ok, haven't been posting here as needed. Will get all caught up, will leave out the fod part. Why? becasuse it sucked!
so...

Day 1, Week 2
16 August, 2002

Chest:
Bench Press:
135*15, 205*9, 205*9, 273*3, 185*11

Decline Bench:
185-9, 205*6, 205*5

Smith Incline Bench:
180*6, 90*15

Hammer Bench:
135*8, 135*8, 90*15

**no cardio

 

[Burner02]

Day 2, Week 2
18 August, 2002

Back:
Stiff Legged Dead Lifts:
135*15, 225*10, 275*4, 275*4

Pull Up:
BW*12, BW*12, 25*6, 25*6, 25*6

Hammer Rows:
90*12, 135*8, 135*8, 135*8

**Out of time

 

[Burner02]

Day 1, Week 3
24 August, 2002

Ok, ok, if anyone else has been reading this drivel, I missed too many days in between, so just started back fresh...


Chest:
Incline Dumb Bell Press;
50*15, 80*10, 100*6, 100*5 / 70*4

Bench Press:
185*8, 185*9, 205*5, 205*7

Decline Bench on Smith Machine:
180*10, 200*6, 200*5

**time

***might sound kind of twisted, but I found a way to channel negative energy into positive: I've an ex g/f. She and I rean't on speaking terms. i've found out some really bad things about her, then she had the neve to talk shiat about me to mutual friends. Well, during that last couple sets on my flat bench, the thought of her popped into my head, and it really fuq'ing raged me. well, I focused that rage into the bar and pushed out two reps more than what I had done previously. Now, give it, say 6 months...when I am bigger and leaner....if I run into the tramp, I can thak her for the proper motivation to help achieve the results!

**oh, before all that psycho bable, I was also happy that I got up 100 lb'ers in such a long time! When I can put them up for reps in the 7 - 8 rep range, I will go on for the 110'ers!

 

[Burner02]

Day 2, Week 3
26 August, 2002

Back:
Dead Lift:
135*15, 225*10, 225*10, 225*10

Pull Up:
BW*12, BW*10, 25*6, 45*4, 45*5

Close Grip Angled Pull Down:
150*10, 180*8, 180*8, 180*8

1 Arm Dumb Bell Rows:
70*8, 70*9, 80*8

**no cardio, felt kinda sick, as in over exerted or something.

 

[Burner02]

Day 3, Week 3
27 August, 2002

Shoulders:
Standing Military Press:
95*10, 95*8, 95*8, 105*3, 95*6

Upright Row:
50*15, 60*15, 70*10, 70*9

Machine Shrug:
20*12, 200*12, 200*10

Bar Bell Curl:
65*12, 85*10, 105*5, 105*5

**stopped after one set of preacher curl - wrist from previous injury started to nag in. Just stopped and headed home.

 

[Burner02]

Day 4, Week 3
27 August, 2002

Legs:
Squat:
135*20, 225*15, 275*8, 275*8

Dumb Bell Lunges:
50*10, 50*8, 50*8, 50*8

Leg Extension:
150*12, 150*10, 150*10

**Time

My friend Jennifer Thomas is back in town! I got to say howdy to her in between sets! She will be in town until next Spring...

I found that lunges took more out of me than my squats did! Not sure how that happend, but I do know that tomorrow is gonna suck!

Food:
1st: 2 flavored Oatmeal, preotein shake, 8oz milk, 1 cup coffee
2nd: Chicken Burger, 1 slice cheese, 8 oz milk, 1 serving low fat
cottage cheese
3rd: Grilled Chicken Sandwich, protein shake
4th: 2 chicken breasts, serving spinnach, serving rice, diet Mt.
Dew. Dab of Cheese Suce. (how can eat spinnach alone..)
5th: Protein Shake

 

[lina]

Hi tweet tweet!

 

[Stacey]

Heya Burner!!
Your meals are looking good!
Thats neat about your friend Jennifer!
Ya know, sometimes I do that too, think of someone who has ticked me off or whatever (... my boss) and my energy just sores after that!

Glad to see your back in the gym!

 

[Leslie]

Looking good Burner! See you don't need a cook

 

[Burner02]

oh, but I DO need a cook! However, with you being over 1000miles away, it would be most difficult for the cummute on a daily basis, so you, my dear are off the hook...for now. However, when I win the powerball and I buy my own personal jet, I'll have to shuttle you back-n-forth!

Hey P!
Yep, very much glad that she is back in town...maybe I get her to cook for me....work things off in trade...


Hiya Lina!
So..you're actually back from your glob trotting, or just checking in from one of your many ports of call???


No work out today. Day off. I wanted to go and do cardio..first because I am in desparate need of it....second, to stretch out my poor, sore legs! I got home on time; 0600 hours and went to bed. I was awakened by what I thought was my alarm clocks. Come to find out, it was a dump truck with the warning back up alarm on. (It was out side my bedroom. They are putting new roofs on my town home community) So, after realizing I had turned off all my alarms and that damned sound was still going on, my brain finally spu up to speed and I realized what the sound was. I went to the bathroom adn looked at the clock. It was only 10am. Great. Now I had problems getting back to sleep, 'cause they were doing the roof on the next home over. Now, if things are going on AFTER I've fallen alseep, I'm good to go. However, I was motivated towards unconciousness. The bad thing: with my turning off my alarm (yes, multiple, I do not like to wake up..) I didn't wake up until almost 4pm. So, I just got up, ate, got showered and went to the mall to get my new pants for my new bouncer job for tomorrow night.
So, come Monday night...I might have an adventure to tell about....

Tomorrow is chest day again....get all pumped up and put on a black shirt and go work at the club....things could be good!

 

[esmerelda]

Errrrrrrrrrrrmmmmmmm...Burner...Honey....where are the last lot of entries for this diary?!!!! I dont know....a poor girl goes underground for a while...comes back and finds the boys slackin' off....what do I have to do to get you back in the mood?!!!!!

Or shouldnt I ask!!!!!!!!!!!!

 

[Burner02]

Ask? nope. Talk is cheap. I want to see action, babe!

 

[Burner02]

Day 1, Week 4
30 August, 2002

Chest:
Flat Bench Press:
135*15, 185*12, 225*4, 225*4, 225*6 (had spotter last set)

Incline Dumb Bell Press:
70*9, 70*10, 70*10

Decline Bench Press:
185*8, 185*9, 185*7

Dips:
BW*12, 45*8, 45*6

Seated overhead Cable Extensions:
#5*12, #6*4, #5*10 (not sure the weight)
--Super Setted With--
Tricep Extension:
#6*12, #6*12, #6*6

 

[Burner02]

Day 2, Week 4
31 August, 2002

BACK:
Stiff Legged Dead Lifts:
135*15, 225*8, 225*6, 225*5 (no straps)

Wide Grip Pull Downs:
150*12, 200*6, 200*5, 200*6

Cybex Machine Pull-Up:
10*15, 10*13, 10*12, 10*8

**out of time

 

[Burner02]

Day 3, Week 4
02 September, 2002

Delts:
Smith Machine Military Press:
90*12, 140*4, 140*3, 110*6, 110*7

**bonus sets!:
Seated Dumb bell Military Press:
40*8, 40*6, 40*8

Standing Side Laterals:
25*10, 25*9, 25*10

Seated Bent Over Lateral Raises:
30*10, 30*10, 30*10, 30*10
(I ended up doing an extra set..'cause there was a cute girl next to me and felt full of energy..)

Dumb Bell Shrugs:
90*15, 90*12, 90*13

**Out of time

 

[Burner02]

Missed leg workout, needed to start cycle over to keep every thing else moving..

 

[Burner02]

Day 1, Week 5
6 September, 2002

Chest:
Incline Dum Bell Bench Press:
50*15, 70*10, 100*8, 100*7, 100*4
(reps are going up for this weight! Next db workout, will use 105's!)

Bench Press:
185*10, 205*4, 205*5

***woke up too late, ran out of time
(note to self, buy better alarm clock!)

 

[Burner02]

Day 2, Week 5
8 September, 2002

BACK:
Dead Lifts:
135*15, 265*10, 265*10, 265*9

Pull Up:
BW*12, BW*10, 45*3, 45*4, 45*5

**Again, ran out of time due to getting up too late. Need to work on that. Pull ups felt weak. I have been eating like shiat all last week, so that probably has something to do with it. Been having bad sweet cravings...luckily, I am a bit on the poor side, so do not go too nuts.
Tomorrow is supposed to eb an off day, might go in to finish noff my back and chest exercises..quick but intense!
Might have a date tomorrow night, so will have to plow through the workout!
Also, this girl is a vegetarian. nie girl...but how am I supposewd tobe able to eventually bbq for a girl who doesn't eat meat? How the hell do you bbq a friggin' carrot??????

 

[lina]

Originally posted by Burner02
***might sound kind of twisted, but I found a way to channel negative energy into positive: I've an ex g/f. She and I rean't on speaking terms. i've found out some really bad things about her, then she had the neve to talk shiat about me to mutual friends. Well, during that last couple sets on my flat bench, the thought of her popped into my head, and it really fuq'ing raged me. well, I focused that rage into the bar and pushed out two reps more than what I had done previously. Now, give it, say 6 months...when I am bigger and leaner....if I run into the tramp, I can thak her for the proper motivation to help achieve the results!

Remind me not to let you date any of my friends, my offer to introduce you to my girlfriends have been rescinded!!!


Also, your date who is a veggie-teh--rian you can grill some nice veggies like zucchini, tomatoes, onions, red peppers for her. Baste them while you are bbq'ing them in some nice sauce like lemon pepper or olive oil. Then you can also throw some of veggie Boca burgers on the grill. They are pretty good and you can get them in any grocery store. Or if you are adventurous or really want to impress her go to epicurious.com or allrecipes.com and I'm sure you can find a tastey veggie-bleh-rian dish she'd like! Hey remember, first impressions count!