Just a Journal

[Dr. Pain]

Oh....good for you! err :ass:....no actually...I think you needed it!


DP

 

[w8lifter]

You do???? :areyoujoking:

 

[Dr. Pain]

No...serious...are you going to C and P meals to your BULKING JOURNAL or am I?


w8.....much rather you have SP than Bread or ice cream....still need to make the midweek BULKING post!

DP

 

[w8lifter]

Oh yeah...I'll C&P....I've been w8ing for "your post" all day

 

[Vai Fan]

Originally posted by Dr. Pain
GP is a Pussy...err....Nice guy compared to smack I lay down on my trainees! (ask w8 and Leslie)

DAMN! Well, I asked w8 recently if it was typical to pass us, uh, not so fit folks around from moderator to moderator to satisfy your sadistic needs.

Tell ya what, if there's anything left of me when GP is done abusing me, I may just take you on and see what you're made of! (did I just slit my own throat?)

Oh yeah, and I NEVER use 2.5 lb weights...geez!

 

[w8lifter]

(did I just slit my own throat?)

I think so

Oh yeah, and I NEVER use 2.5 lb weights...geez!

Neither do I! Geez! lol

 

[Dr. Pain]

Originally posted by Vai Fan

Originally posted by Dr. Pain
GP is a Pussy...err....Nice guy compared to smack I lay down on my trainees! (ask w8 and Leslie)

DAMN! Well, I asked w8 recently if it was typical to pass us, uh, not so fit folks around from moderator to moderator to satisfy your sadistic needs.

Tell ya what, if there's anything left of me when GP is done abusing me, I may just take you on and see what you're made of! (did I just slit my own throat?)

Oh yeah, and I NEVER use 2.5 lb weights...geez!

You're TOAST!

DP

 

[w8lifter]

Meals

9:15

2 coffee
2 tbsp cream
1.25 srving protein
1/2 cup oats
1/2 tbsp peanut butter

12:30

4 oz ground sirloin
1/2 cup brown rice
1 tbsp almond butter <---not sick of that

3:15 Pre-W/O

1 scoop protein
2 tsp flax
1/4 banana

4:30

1.25 srving protein
1/2 cup oats
3 tbsp table cream

7:30

tuna
2 tsp flax
1/2 tbsp almond butter
4 egg whites
veggies

10

6 egg whites
2 yolks
1.5 oz cheese

But I couldn't finish it all

Total: 2081
Fat: 92 825 41%
Sat: 8 73 4%
Poly: 22 202 10%
Mono: 21 190 9%
Carbs: 113 400 20%
Fiber: 13 0 0%
Protein: 203 812 40%

 

[Vai Fan]

Originally posted by Dr. Pain
Your TOAST!

DP

Damn, I did it again. You know, my mother is a very, very wise woman who is great with giving advice. Many, many years ago we were taking a long walk, reflecting on the wonders of life. She then gave me the best advice of my life, which I should have used today....'Shut your pie hole, kid'.

 

[w8lifter]

I don't feel like going to the gym today, but if I don't it'll screw up next week's w/o's w/ mel...*sigh*

 

[Dr. Pain]

Go.........in your post about meals when traveling...mention....don't drink (water) and drive! (forgot and have a 140 minute drive now)

See Ya


DP

 

[Dr. Pain]

Oh....and have a gr8 W/O !


DP

 

[w8lifter]

Crap....*going* :eviltongue:

Will mention water, lol.

Have fun

 

[Dr. Pain]

Originally posted by w8lifter


Low to High Cable Woodchop....15/10, 20/10....120 RI
Circuit:
Incline Hip Raise 18
Machine Crunch 70/12
Oblique raise 15/12
Reverse Crunch 15
Flat Crunch w/ twist 15 per side
Bench Knee ups 25
Machine Crunch 70/8
Swiss Ball Twist w/ MB 10/20 (ten each side)
Machine Crunch 60/12
Oblique Raise 15/12

This W/O and the one before it, you seem to have forgotten.......we had decided to "thicken and etch (once cutting)" your abdominals by adding resistance...(the rep range is fine)..

I seem to remember a post were you were getting better results w/w8?

DP

 

[w8lifter]

Originally posted by Dr. Pain
This W/O and the one before it, you seem to have forgotten.......we had decided to "thicken and etch (once cutting)" your abdominals by adding resistance...(the rep range is fine)..

I seem to remember a post were you were getting better results w/w8?

DP

Ok...well tell me what to do then. Give me an ab w/o

 

[w8lifter]

...preferably w/ some good core exercises

 

[w8lifter]

Supine Pullup on Smith, feet on ball 8, 7, 6...90 RI

NG Chins 4, 5, 5...120 RI

Plate loaded Row, w8 per side 55/6, 60/5, 65/4, 65/4....180-210 RI

Cable Row 90/8, 95/6, 100/5, 100/5...180-210...RI

Straight Arm Pulldown 90/7, 80/8, 80/10...120 RI

 

[Dr. Pain]

Originally posted by w8lifter
...preferably w/ some good core exercises

Not from this puter.....it's like resistance training typing on this thing.....one of those wavy anatomical keyboards

DP

 

[Dr. Pain]

Originally posted by w8lifter
Supine Pullup on Smith, feet on ball 8, 7, 6...90 RI

Fun huh?


Sometimes....not here.....rather than bring in the stabilizers along with the prime mover.....the ball detracts from the value of the exercise. I think Poliquin has a quote something along the lines of "your gains are limited with core exercises to how strong your wrists and ankles are in the movement"

DP

 

[w8lifter]

Doesn't mean we shouldn't work to improve them though

 

[Dr. Pain]

Yep.....MASS (not ass) first...K?


DP

 

[w8lifter]

K

 

[mmafiter]

Originally posted by w8lifter
...preferably w/ some good core exercises

 

[Dr. Pain]

Originally posted by w8lifter
Ok...well tell me what to do then. Give me an ab w/o

1a Lying crunch...feet up 20/10 18/25 15/35 reps/pounds on forehead
1b V-ups across a bench, w8 between feet 20/5 18/8 15/10 reps/pounds
1c Swiss ball crunch....w8 on clavicle, twist optional 25/25 20/30 15/35 r/p

2a reverse crunch, twist hips left and right in the air before return 18, 15, 12...last set...3 twists=1 rep (left/right. left/right left/right)
2b cable rope crunches...str8 to knees big curl...expell air 20/70 18/80 15/85
2c standing cable oblique crunches...elbow towards knees, hand on obliques 20/50 18/60 15/70


3 sets each RI optional


DP

 

[w8lifter]

Hate it but ok

 

[w8lifter]

My back is sore...I probably won't be able to do heavy deads today.

Meals

9 am

2 coffee
2 tbsp cream
1/2 cup oats
1.25 srving protein
1/2 tbsp almond butter

12

tuna
2 tsp flax
2 oz apple
3 oz banana

2:30 Pre-w/o

1 scoop protein
1 tbsp almond butter

5 Post-w/o

1/2 cup oats
1.25 srving protein
3 tbsp table cream

*getting sick of oats/protein* ...I really wanted chicken and sweet potato but I didn't have any, lol.

7:30

3 chicken drumsticks (I really wanted chicken, lol)
1 oz mozzarella
1.5 cup veggies w/ newmans

10:30

5 oz salmon
1/2 tbsp almond butter


Total: 1901
Fat: 80 723 39%
Sat: 9 82 4%
Poly: 18 158 9%
Mono: 21 193 10%
Carbs: 102 357 19%
Fiber: 13 0 0%
Protein: 194 778 42%

 

[w8lifter]

1. Safety Squats, w8 per side 45/8, 70/5, 70/5, 70/5....180-210 RI
Last weeks Squats: 35/8...120 RI, 55/6...180 RI, 60/4, 60/5....120 RI, assistance on the last 2 reps of the last set.


2a. BB SLDL 95/8, 115/6, 135/5, 145/3....0 sec RI
2b. DB SLDL 50/6, 50/6, 50/6, 50/3....210-310 RI

Last weeks BB SLDL: 95/8, 115/6, 125/4, 145/3

3. Single Leg Leg Press, w8 per side 25/7, 25/7.....180 RI....Ok...my left leg was much stronger this time around. I only did two sets here cause we were both getting dizzy (LOL) and I got a charliehorse or something in my right quad after that last set...leg almost gave out on me

Seated Single Leg Curl 20/8 x 3....120 RI

 

[w8lifter]

I got my skinfolds done

 

[w8lifter]

See how committed I am to this bulk...I have turned downed 3 shooters this week

 

[Dr. Pain]

Originally posted by w8lifter
My back is sore...I probably won't be able to do heavy deads today.

Meals

9 am

2 coffee
2 tbsp cream
1/2 cup oats
1.25 srving protein
1/2 tbsp almond butter

12

tuna
2 tsp flax
2 oz apple
3 oz banana

2:30 Pre-w/o

1 scoop protein
1 tbsp almond butter

5 Post-w/o

1/2 cup oats
1.25 srving protein
3 tbsp table cream

*getting sick of oats/protein* ...I really wanted chicken and sweet potato but I didn't have any, lol.

I hope greens or veggies are coming?

DP