Tom's first journal

[BulkMeUp]

It looks like a 'chicken poke'.

I'm afraid to ask what a 'chicken poke' is.

 

[Tom_B]

You had to pay her to be nice!

*Damn women and their mood swings! Glad i dont have to deal with any of them.*

LOL yes I'd kill myself if I had to deal with them!
No offense to the women reading

 

[Tom_B]

Ok so about the press .. umm so now I should do it seated and with DBs?? isn't that just a seated DB Press?

Also about the dog things ..
ya I let him out every 1 - 2 hours , it's just on Sundays I can't .. from 11pm to 2pm I can't let him out cause dad's up and about ..
Also yup Sunny can sleep on my bed when he's older , so it dosen't matter , I haven't had a dog sleep with me in years! My last dog Mandy (chinese pug) use to sleep with me every night (yes I realize a choclate lab will be larger , but at one point our harlequin great dane slept in the same bed as me )

 

[LW83]

I'm afraid to ask what a 'chicken poke' is.

 

[Emma-Leigh]

You had to pay her to be nice!

*Damn women and their mood swings! Glad i dont have to deal with any of them.*

LOL yes I'd kill myself if I had to deal with them!

**cough**

Umm... Guys... I may not have boobs... and I don't wear dresses... But do still have ovaries you know...


So should I just pretend I didn't see these comments?

 

[Tom_B]

Routine + fat distribuation in diet

Split - Right now I have to do step classes on Thurs and Tues , but eventually I want to be able to do the classes on Wed. and Mon.
Mon - will end with this day being cardio + abs but for now it's jsut abs
Tues - Chest / Tri + Cardio for now
Wed - OFF , will be cardio in the end
Thurs - Hammies + calves + abs , cardio in the Pm for now
Fri - Back / Bi
Sat - OFF
Sun - Quads + shoulders


Chest + Tri:
Decline Bench Press - *5 sets* , 1 w/u 6-8 reps
Cable Flys - *3 sets* 8 -12 - Was thinking about doing Drop sets with Regular DB Flys can I??
Incline DB Press -*3-4 sets* 8-12
CG Bench Press *3 sets* 8-12
Cable Tricep extensions *3 sets* 8-12

Hammies + Calves + Abs -
SLDL - *5 sets* 1 w/u , 6-8
Glute - Ham Raises - *4 sets* to failure
Calf Raises on Squat Machine - * 3 sets* 15 reps each

Back + Bi -
Negative Pull - Ups - 3 sets
One arm DB Rows - *4 sets* 6 -8
Wide Grip Late Pull-down behind neck - * 3 sets* 8 -12
Close Grip Front Lat Pulldowns - *3 sets* 8 -12
* found out last routine I was doing a V-bar pull down*

Hyperextensions - *4 sets* 8 -12
Superseted with
Preacher Curls - * 3 sets* 8 -12
*This is superseted becuase of time restriants*

"21's" - 3 sets

Quads + Shoulders -
Full Squats with slightly wide stance - *5 sets* 1 w/u - 6-8
Db Shoulder Press - *3 sets* 6-8
Distance Step Ups - * 2 sets* 8 - 12 , one set = 8 -12 on Right leg , 8 -12 on Left Leg , 8 -12 on Right leg , 8 - 12 on Left leg
Low Pulley side lateral Raise - * 3 sets* 8 -12 ( or should I do the 15 reps still , doing partial reps , the upper part)
Leg Extensions - * 3 sets* 8 -12
Rear Cable Pull Aparts *3 sets* 8 -12





Diet -
Ok Need Fat distribution corrected.
How about

Meal 2 - Olive Oil + 2 fishies ( or if need be I can use flaxseed .. not sure how it'll taste in the pancake , and I'm concerned about it also bloating me ..)
Meal 3 - Walnuts
Meal 4 - Olive oil + 2 fishies
Meal 5 - PB or Walnuts + 2 -3 fishies
Meal 6 - PB or Walnuts (which ever I didn't have in Meal 5 ) + 2 -3 fishies


This fine now , got my omega 3 and omega 6's balanced alright??

 

[Tom_B]

HOLY CRAP! That scared the crap outta me , I literally screamed!! ... well more of a shriek..

 

[Tom_B]

**cough**

Umm... Guys... I may not have boobs... and I don't wear dresses... But do still have ovaries you know...


So should I just pretend I didn't see these comments?

ROFL

Yes, I don't want you to get pissy at me , then I have to pay you $113 dollars as well

 

[Emma-Leigh]

ROFL

Yes, I don't want you to get pissy at me , then I have to pay you $113 dollars as well

LOL - Welll... Now that you mention it... In terms of all this "free" advice I have been giving you...

 

[Tom_B]

LOL - Welll... Now that you mention it... In terms of all this "free" advice I have been giving you...

LOL , well in that case I owe you ALOT more than $113!!

P.S. Have I mentioned how much I love you and owe you so much and your such a wonderful person?

 

[Emma-Leigh]

Split - Right now I have to do step classes on Thurs and Tues , but eventually I want to be able to do the classes on Wed. and Mon.
Mon - will end with this day being cardio + abs but for now it's jsut abs
Tues - Chest / Tri + Cardio for now
Wed - OFF , will be cardio in the end
Thurs - Hammies + calves + abs , cardio in the Pm for now
Fri - Back / Bi
Sat - OFF
Sun - Quads + shoulders

I would really try to get another day off in there tom. You are too stressed at the moment trying to do so much, plus, as you go on through high school your work is going to get harder too.

What about:
Sun - Quads/shoulders
Mon - Chest/Tri + cardio/abs
Tues - OFF
Wed - Cardio
Thurs - Back/Bi
Fri - Hammies/calves/abs
Sat - OFF

It gives you a nice split with 2 days off for now. It also leaves you 'room' to add another day of cardio should you need to.

[qoute] Chest + Tri:
Decline Bench Press - *5 sets* , 1 w/u 6-8 reps
Cable Flys - *3 sets* 8 -12 - Was thinking about doing Drop sets with Regular DB Flys can I??
Incline DB Press -*3-4 sets* 8-12

CG Bench Press *3 sets* 8-12
Cable Tricep extensions *3 sets* 8-12[/quote]
I would stick to cable flyes for the moment (you are already doing DBs with your incline press). But you could do a drop set on the last set of this if you wanted.. (not every week - but swap it around).

Hammies + Calves + Abs -
SLDL - *5 sets* 1 w/u , 6-8
Glute - Ham Raises - *4 sets* to failure
Calf Raises on Squat Machine - * 3 sets* 15 reps each

You need some more work on your hammies here... I would do another exercise for your glutes (eg: lunges or single leg work like drop squats).

Drop your glute-hams back to 2-3 sets too.

Back + Bi -
Negative Pull - Ups - 3 sets
One arm DB Rows - *4 sets* 6 -8
Wide Grip Late Pull-down behind neck - * 3 sets* 8 -12
Close Grip Front Lat Pulldowns - *3 sets* 8 -12
* found out last routine I was doing a V-bar pull down*

Hyperextensions - *4 sets* 8 -12
Superseted with
Preacher Curls - * 3 sets* 8 -12
*This is superseted becuase of time restriants*

"21's" - 3 sets

Ok - WAY too much back work. Think about 2 exercises for your back width and 1 for your thickness (and then the week after do 2 for thickness and one for width) and then do your lower back work.

So something like:
Negative Pull-Ups 3 sets (don't go to failure - go to just before failure)
One arm DB Rows 4 sets 6-8
Wide Grip Lat Pull-down 3 sets 8 -12 (DON'T do behind the neck!! You are asking for shoulder issues)
Hyperextensions 2 sets 8-12 reps

The week after you could do:
neutral grip V-bar Pulldowns 4 sets, 6-8 (sit on the floor under the seat and lean back and put your chest up - so you activate your middle back)
wide grip overhand cable rows 3 sets, 8-12 reps
one arm DB rows 2-3 sets, 8-12 reps
Hyperextensions2-3 sets, 8 -12


Then do your biceps:
Preacher Curls 4 sets, 8-10 reps
"21's" 2 sets (you don't need to do 3 sets of 21s!! And these are actually more of a 'shock' technique. I don't suggest you do these EVERY week - you will FRY your biceps and they will overtrain and SHRINK!!! You would be better off with something else).

Quads + Shoulders -
Full Squats with slightly wide stance - *5 sets* 1 w/u - 6-8
Db Shoulder Press - *3 sets* 6-8
Distance Step Ups - * 2 sets* 8 - 12 , one set = 8 -12 on Right leg , 8 -12 on Left Leg , 8 -12 on Right leg , 8 - 12 on Left leg
Low Pulley side lateral Raise - * 3 sets* 8 -12 ( or should I do the 15 reps still , doing partial reps , the upper part)
Leg Extensions - * 3 sets* 8 -12
Rear Cable Pull Aparts *3 sets* 8 -12

This is going to take you WAY too long... And what the hell is with 24 step ups a 'set'??!!

I would do something like:
Full Squats with slightly wide stance5 sets 1 w/u, 6-8
Distance Step Ups 2 sets 8-12 reps (EACH LEG DONE ONCE!)
Leg Extensions 2-3 sets 8-12 (you could occasionally do drops here)

Db Shoulder Press 4 sets 6-8 reps
Rear Cable Pull Aparts 2 sets 8-12
Low Pulley side lateral Raise 2 sets 8-12

Diet -
Ok Need Fat distribution corrected. How about:

Meal 2 - Olive Oil + 2 fishies ( or if need be I can use flaxseed .. not sure how it'll taste in the pancake , and I'm concerned about it also bloating me ..)
Meal 3 - Walnuts
Meal 4 - Olive oil + 2 fishies
Meal 5 - PB or Walnuts + 2 -3 fishies
Meal 6 - PB or Walnuts (which ever I didn't have in Meal 5 ) + 2 -3 fishies


This fine now , got my omega 3 and omega 6's balanced alright??

That is too many fish oils... stick to 6 .

Increase the olive oil in meal 2 and 4 instead (you don't need more nuts).

Then the walnuts and PB in the last two meals is good.

 

[Emma-Leigh]

P.S. Have I mentioned how much I love you and owe you so much and your such a wonderful person?

Thank you Lewie. Thank means a lot to hear you say that. I love you too.

And you owe me nothing! Just seeing the positive changes you made in your life is enough.

 

[BulkMeUp]

Also yup Sunny can sleep on my bed when he's older ,

Then you had better ease up on the protein, else you might gas him to death in his sleep!!

 

[BulkMeUp]

HOLY CRAP!!!! That was scary!!

 

[BulkMeUp]

**cough**

Umm... Guys... I may not have boobs... and I don't wear dresses... But do still have ovaries you know...


So should I just pretend I didn't see these comments?

Every rule has an exception. And for this one, You are the exception, Emma!

 

[BulkMeUp]

I would really try to get another day off in there tom. You are too stressed at the moment trying to do so much, plus, as you go on through high school your work is going to get harder too.

As much as you hate the time off, being stressed and overworked will only have negative effects on everything. Also higher education is a lot more work. So plan things out carefully.

 

[Tom_B]

Thank you Lewie. Thank means a lot to hear you say that. I love you too.

And you owe me nothing! Just seeing the positive changes you made in your life is enough.

Thanks Emma
Sometimes I wonder what I'd be doing right now if I didn't find you guys , it scares me.

 

[Tom_B]

Then you had better ease up on the protein, else you might gas him to death in his sleep!!

LOL nah my gas isn't that bad anymore .. well it's coming back , but I'm fine if I take my beano

As much as you hate the time off, being stressed and overworked will only have negative effects on everything. Also higher education is a lot more work. So plan things out carefully.

Ya know what , I'm not as stressed anymore
After I took that week off , I've been alot clamer and laid back , I take it easy at work and don't overwork myself and get all worked up over school , and surprisingly on my last major science test I got 100% on it , and my major last math test of the year , was yesterday , asked the teach if she marked them and she said yes and I said "did I do well?" and She lookked around and said "shh , but you got the highest in the class"

 

[Tom_B]

I would really try to get another day off in there tom. You are too stressed at the moment trying to do so much, plus, as you go on through high school your work is going to get harder too.

What about:
Sun - Quads/shoulders
Mon - Chest/Tri + cardio/abs
Tues - OFF
Wed - Cardio
Thurs - Back/Bi
Fri - Hammies/calves/abs
Sat - OFF

It gives you a nice split with 2 days off for now. It also leaves you 'room' to add another day of cardio should you need to.

Ok looks perfect , just for right now I need to do cardio on Tues and Thurs .. I just need to do this for about a month or so and I can do mon and wed cardio.
P.S. thank god in that routine Back / Bis are on Thurs not Fri. LOL , if I had of done hammies this morning then went to the step class .. holy crap I don't think I could of done it.

I would stick to cable flyes for the moment (you are already doing DBs with your incline press). But you could do a drop set on the last set of this if you wanted.. (not every week - but swap it around).

You need some more work on your hammies here... I would do another exercise for your glutes (eg: lunges or single leg work like drop squats).

Drop your glute-hams back to 2-3 sets too.

HOLY CRAP!!
This is a very rare moment , Your telling me I actually need to do more not less

Ok I'll drop glute ham raises sets back , and add in another exercise .. hmm what are drop squats?? tried looking around for them .. foudn stuff talking about how it strengthens knees etc..
are these them??

And would I use weight??

Ok - WAY too much back work. Think about 2 exercises for your back width and 1 for your thickness (and then the week after do 2 for thickness and one for width) and then do your lower back work.

ok phew , things are back to normal

So something like:
Negative Pull-Ups 3 sets (don't go to failure - go to just before failure)
One arm DB Rows 4 sets 6-8
Wide Grip Lat Pull-down 3 sets 8 -12 (DON'T do behind the neck!! You are asking for shoulder issues)
Hyperextensions 2 sets 8-12 reps

The week after you could do:
neutral grip V-bar Pulldowns 4 sets, 6-8 (sit on the floor under the seat and lean back and put your chest up - so you activate your middle back)
wide grip overhand cable rows 3 sets, 8-12 reps
one arm DB rows 2-3 sets, 8-12 reps
Hyperextensions2-3 sets, 8 -12

Hmm ok just got a few Q's
Umm Neutral grip V-bar pulldowns .. basically just these?? Except that says don't lean back .. but in my last routine I would lean back and do what you explained with the chest , it's what one of the PT's showed me.
Wide grip overhand cable rows , are these them?

Then do your biceps:
Preacher Curls 4 sets, 8-10 reps
"21's" 2 sets (you don't need to do 3 sets of 21s!! And these are actually more of a 'shock' technique. I don't suggest you do these EVERY week - you will FRY your biceps and they will overtrain and SHRINK!!! You would be better off with something else).

Okay how about the "21's" every 3rd week? or 4th?
And then to replace them what about just a regular DB Curl? 2 sets , 8-12

P.S. I switched the preacher curls to DB preacher curls .. I liek working with DB's better for basically everything , I favour my right to much and it's getting bigger .. espically my lat you have no idea how noticable it is ..

This is going to take you WAY too long... And what the hell is with 24 step ups a 'set'??!!

I would do something like:
Full Squats with slightly wide stance5 sets 1 w/u, 6-8
Distance Step Ups 2 sets 8-12 reps (EACH LEG DONE ONCE!)
Leg Extensions 2-3 sets 8-12 (you could occasionally do drops here)

Db Shoulder Press 4 sets 6-8 reps
Rear Cable Pull Aparts 2 sets 8-12
Low Pulley side lateral Raise 2 sets 8-12

Ok .. so do legs first then shoulders , don't mix the exercises up?
Also can I do 3 sets of distance Step - ups and only 2 of extensions , the extensions last time kinda bothered my knees ..

That is too many fish oils... stick to 6 .

Increase the olive oil in meal 2 and 4 instead (you don't need more nuts).

Then the walnuts and PB in the last two meals is good.

Ok

Thanks alot Emma!! Really appricate it! ,
I think I'm ready to start a new journal too for my new goals , as soon as I get these few last Q's straigtened up LOL

 

[Tom_B]

May 19

Training -Back + Bi in the AM , step class in the PM
Negative Pull - ups - 3x3
One Arm DB Row - *35lbs* 4x8
Wide grip lat pulldowns - *80lbs* 1x9 , *70lbs* 2x12 , 1x10 , 1x9 .. reduced weight cause I wanted to do a slower controlled movement and not just let it touch my chest , but to actually hold it there for a little. Worked alot better this way
Hypers - 2x12 , really slow movement here. Lower back was on fire.
Precher Curls - *35lbs* 1x12
DB Preacher Curls - *15lbs* 2x12 , 1x9 , like DB work alot better , I always favour my right side if I'm doing BB work ..
"21's" - *12lbs* 2x 7/7/7


Step Class - This was intense. OMG and missing two weeks killed me .. I could keep up and fake most the moves .. there were so many new ones. But I caught on the instructor said I did really well espcially since I didn't know alot of the moves. Stayed behind and got her to show me them.

Great Back Workout too, still felt like I coulda done more , but I think it's the negative pull ups .. only fell them in my bi's up to my shoulders - but once I get strong enough to do real pull-ups I think I'll be fine.

Diet -
Meal 1 - skim milk , oats , whey , strawberries
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
*PW* - skim milk , oats , whey , banana
Meal 5 - home made muesli mix , skim milk , whey , fishies , walnuts
Meal 6 - PB , CC , fishies


Macros ~
Calories - 3249
Fat - 87G (12G sat)
Carbs - 401G (47G fibre)
Protein - 226G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , salt , SF ketchup,
Sleep -7 and a half

kinda crap day.
First had to distect owl pellets in science .. well should I say I refused to. It was so gross , got my classmates to do it for me , now way in hell I wasw touching that. Then we had to organize all the bones in it o god.. then I forgot Birds had wings and this guy looked at his friends and said "Thank fucking god I'm not as stupid as him , I would quit life" and not in a jokign way , LOL I was like omg , I want to cry.
Umm then I went home and nearly cut my finger off , was cutting sweet potato and there was this thcik part and I pushed really hard witht he knife and my finger sliped under it .. cut it really deep , blookd soaked through 2 band-aids. It's fine now .. put some iodine on it , dad says it should heal in a couple days so long as I don't get it wet ..
Umm and for the next week or so it's gonna be crazy .. gonna have to do 2 peoples job , and I might have to fill in peoples shifts .. on SAt I have to worka 9 hour shift , bussiest day of the week , doign two jobs.
One of the workers hurt her back , so she won't be in for a week ..
Anyways , Doc appointment is On Wed. , gonna try and get recommended to see a dermotologist and dentist is on the 26th , can't wait for both been wanting this for a while.
Umm might be seeing Episode 3 tomorrow with Andrew , Robbie , Micheal and Corey .. I'm not a Star wars geek , but I don't mind watching them mind you I have no idea what the hell the story line is , omfg the first one I was just like are they doign now?! anyways , that should be fun, I'm making Andrew be social for the last month he's here ..

-----------------------------------------------------

O ya didn't post Wed. Stuff , umm diet was the same , workout was some cardio , 30 minutes moderate to intense intensity on the treadmill.

 

[BulkMeUp]

Cable Flys - *80lbs* 1x9 , *70lbs* 2x12 , 1x10 , 1x9 .. reduced weight cause I wanted to do a slower controlled movement and not just let it touch my chest , but to actually hold it there for a little. Worked alot better this way

Yes , it is a good idea to focus on the movement rather than simply swing the weight back and forth.

Umm then I went home and nearly cut my finger off , was cutting sweet potato and there was this thcik part and I pushed really hard witht he knife and my finger sliped under it .. cut it really deep , blookd soaked through 2 band-aids. It's fine now .. put some iodine on it , dad says it should heal in a couple days so long as I don't get it wet ..

Hope your finger is ok.... And dont try passing it off in a fast food joint j/k

Umm might be seeing Episode 3 tomorrow with Andrew , Robbie , Micheal and Corey .. I'm not a Star wars geek , .

You dont like Star Wars???!!!

I am DEFINATELY going to watch it, but i always wait a couple of weeks until the crowds lessen. The first movie (in the 70's) had 300+ special effects. This one has 2100+ special effects i have to see it!!!!

 

[Tom_B]

Well woke up this morning to find a good and bad thing.
The good thing was sunny!! He actually stayed on my bed for the night instead of jumping down and destroying thing it was so cute.
The bad thing was a puddle of blood from my finger , on my bed and pillow : musta hit it in my sleep or something .. the band-aid was completely red

And then it started to bleed while I was doing my SLDL's this morning .. it jsut started to go through the band - aid , nothing bad though.

 

[Tom_B]

Yes , it is a good idea to focus on the movement rather than simply swing the weight back and forth.

LOL opps had that as a cable fly ROFL , 70lbs for a cable fly I wish!!
Suppos to be wide grip lat pulldown

Hope your finger is ok.... And dont try passing it off in a fast food joint j/k

LOL Wendy's , that's so gross!!
Finger's hodling up now .. mom threw on some peroxide and iodine .. neither one stung in the slighest bit , but the cut is infected .. hmm , mom wraped it up in thiswhite thingy though so the blood can't get through if it starts bleeding again , if it's not healing by wed I'll get the doc to look at it.

You dont like Star Wars???!!!

I am DEFINATELY going to watch it, but i always wait a couple of weeks until the crowds lessen. The first movie (in the 70's) had 300+ special effects. This one has 2100+ special effects i have to see it!!!!

ROFL you'd love my friend Mike then! every second word from him is Star wars!
Him and Andrew want to see it really badly , so I'm going for fun. I do like them .. there just complicated , well the first ones ( 4+ ) weren't bad , but my god the First one was horrible!! I had no idea what was going on I hated it. My fav so far has been the second one ... mostly cuase of [size=-1]Hayden Christesen , , but I could kinda follow the storyline , and I liked the fighting , espically when yoda came in and kicked that dudes ass at the end, I love yoda
[/size]

 

[Emma-Leigh]

Finger's hodling up now .. mom threw on some peroxide and iodine .. neither one stung in the slighest bit , but the cut is infected .. hmm , mom wraped it up in thiswhite thingy though so the blood can't get through if it starts bleeding again , if it's not healing by wed I'll get the doc to look at it.

Tom - ARGGG!! Don't put peroxide or iodine on it (at least not at 100% - if you MUST, some very DILUTED iodine solution would be ok...)! Both of those things kill the cells that are trying to HEAL the wound. You are better off cleaning it with a warm salt-water solution.

But - is it actually infected? Is it weeping pus or clear liquid? Is it all red and hot? Is it really painful?

If it is not actually infected then you are better off just wrapping it up, keeping it dry and stable and letting it heal. The more you 'play' with it, the more you damage what your body is trying to do.

If it IS infected then you should also be careful - you don't want any really nasty bugs to get into the wound (especially if it is really deep). So I would certainly want to get the doctor to check it out.

And maybe you should stop the fish oils for a while if it continues to bleed (they are 'anti-clotting' in their properties! ).

 

[Tom_B]

Tom - ARGGG!! Don't put peroxide or iodine on it (at least not at 100% - if you MUST, some very DILUTED iodine solution would be ok...)! Both of those things kill the cells that are trying to HEAL the wound. You are better off cleaning it with a warm salt-water solution.

O opps .. I always thought they helped heal wounds or something ..

But - is it actually infected? Is it weeping pus or clear liquid? Is it all red and hot? Is it really painful?

If it is not actually infected then you are better off just wrapping it up, keeping it dry and stable and letting it heal. The more you 'play' with it, the more you damage what your body is trying to do.

Well my mom said it was infected .. it's red .. it's got this black spot too .. it dosen't hurt , my fing is kinda numb I suppos..

If it IS infected then you should also be careful - you don't want any really nasty bugs to get into the wound (especially if it is really deep). So I would certainly want to get the doctor to check it out.

OMFG bugs?! WHY did you have to say that?! omg Can they really get in there holy crap I'm freaking out ..

And maybe you should stop the fish oils for a while if it continues to bleed (they are 'anti-clotting' in their properties! ).

ok I'll see if it bleeds again tonight ..


UGH BUGS?!

 

[Tom_B]

Ok just got back from the movie - it was ... alright I suppos. The main reason I went was destroyed .. [size=-1]Hayden Christesen. Ugh .. he did so many things that made him so not hot in this movie , it was horrible. (Contains Spoilers Adrian so don't read )

- He's hair was combed over
- He's hair was greasy
- He had this weird scar on his face
- His eyes had these nasty circles under them
- He had .. intercourse with a girl
- He knocked her up
- He kisses women
- He killed a ROOM full of little children OMG I almost cried , I mean little children .. he walked in and they were all like "Master skywalker what can we do theres so many of them" Then he's eyes went yellow and he took out his lightsaber , omg you should of seen the kids face he was petrified
- and he only took his shirt off once

Ugh speak about a bumer of a movie
[/size]

 

[Tom_B]

May 21

Training -Hammies + Calves + Abs
SLDL - * 45lbs* 1x12 , *125lbs* 1x8 .. I think , while in the middle of the set Beth came over trying to sell me a tank top .. couldn't concentrate. 1x8 , 1x7 *finger was hurting* *115lbs* 1x8 ..,.. form for these weren't great , grip was a little off cause of finger and it kept throbing which made me lose mind a muslce connections and was distracting etc..
Split Squats - *100lbs* 1x12 , 1x11 , 1x10 - omg these were great
Glute - Ham Raises - 1x3 , 1x2 + just barley alomst one more .. 1x2
Calf Raises 3x15

Abs - usual stuff


Diet -
Meal 1 - skim milk , oats , whey , strawberries
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix , skim milk , whey , fishies , PB , CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (11G sat)
Carbs - 331G (40G fibre)
Protein - 198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , salt , SF ketchup, diet pepsi
Sleep -10 hours

Work was alright .. then saw the movie , and omg my ass is so sore from the split squats
Although my back / Bi's aren't sore .. god it feels like I don't do enough for them ..

 

[Emma-Leigh]

Ok looks perfect , just for right now I need to do cardio on Tues and Thurs .. I just need to do this for about a month or so and I can do mon and wed cardio.

Maybe swap one of the rests then? What about this for the next month -
Sun - Quads/shoulders
Mon - Chest/Tri
Tues - Cardio
Wed - OFF
Thurs - Back/Bi + cardio
Fri - Hammies/calves/abs
Sat - OFF

HOLY CRAP!!
This is a very rare moment , Your telling me I actually need to do more not less

LOL... Well... Not necessarily MORE... But more exercises anyway.

Ok I'll drop glute ham raises sets back , and add in another exercise .. hmm what are drop squats?? tried looking around for them .. foudn stuff talking about how it strengthens knees etc..
are these them??

And would I use weight??

No these are not them... And the link to the site is down at the moment!!

Drop squats use a high box - and you have one leg over the edge - and you squat (ATG) down on one leg (holding DBs if you can) and then back up again.

But you can just do lunges or split squats for now and I think that they would be just as good.

Hmm ok just got a few Q's
Umm Neutral grip V-bar pulldowns .. basically just these?? Except that says don't lean back .. but in my last routine I would lean back and do what you explained with the chest , it's what one of the PT's showed me.

Yeah - only you lean back and you actually sit on the ground and wedge your knees under the seat. Then lean back and contract through your middle back to draw the v-bar to your chest/nipple line (not your sternum).

Wide grip overhand cable rows , are these them?

Yeah - but a little wider in the grip - then you PULL down through your lats to draw the bar towards you (like a lat pull)

Okay how about the "21's" every 3rd week? or 4th?
And then to replace them what about just a regular DB Curl? 2 sets , 8-12

Sounds good.

P.S. I switched the preacher curls to DB preacher curls .. I liek working with DB's better for basically everything , I favour my right to much and it's getting bigger .. espically my lat you have no idea how noticable it is ..

Good idea - symmetry is important so work with DB when you need to.

pquote]Ok .. so do legs first then shoulders , don't mix the exercises up?
Also can I do 3 sets of distance Step - ups and only 2 of extensions , the extensions last time kinda bothered my knees ..[/quote]
You can mix then if you want I was just suggesting the set/rep numbers.

Ideally you could do: 1 leg primary exercise then 1 shoulder primary exercise and then your 2 leg assistance exercises, and then your 2 shoulder exercises.

And 3 sets of step ups / 2 leg ext. is good too.

Thanks alot Emma!! Really appricate it! ,
I think I'm ready to start a new journal too for my new goals , as soon as I get these few last Q's straigtened up LOL

Welcome!! Any thoughts on a name for the new journal?? And are you going to have a different layout? Fancy headings? More piccies??

 

[Tom_B]

Hey , will reply to other stuff later , running late for work LOL

Just thought I's post my messed up weight today .. I weigh 140lbs , How'd I gain a Pound??

(On a side note , it's damn hard trying to type fast with your middle finger being wraped up)

 

[BulkMeUp]

- He's hair was combed over
- He's hair was greasy
- He had this weird scar on his face

That was supposed to happen, He is turning over to the dark side. He cant be all pretty and be on the dark side and turn into darth vader. Whoever heard of a pretty Darth Vader. Wouldnt be too convincing.

- His eyes had these nasty circles under them
- He had .. intercourse with a girl
- He knocked her up
- He kisses women

That was supposed to happen as well. Coz that explains Luke Skywalker and Princess Lea in the earlier movies (later part of the story)

Ugh speak about a bumer of a movie
[/size]

I am going to see it for the 2100+ special effects!!