Tom's first journal

[Tom_B]

Yea, it is. The first time i had it, i was like 'WTF? sweetened cheese??? yuck!' But after a few bites, i caved!

O god , just thinking of it's sweetness it was so good!

 

[Tom_B]

ok, thats good. You dont want to end up being a psychiatrist's dream and locked up in a padded room!

with all the crazy shit I do , I'd be 10 psychiatrist's dream subject!

 

[Tom_B]

Febuary 8

Training - Chest / Tri - total time 50 minutes
Incline DB Press - *25lbs* 1x15 (coulda kept going but my arm was starting to wobble) , *35lbs* 1x5 , 1x .5 , *32.5lbs* 1x5.5 , 1x4.5
DB Press - 1x8 , 1x5.5 , 1x4.5 *27.5lbs* 1x5.5 (I have no idea why I did an extra set I forget , but in my book theres a mad face .. probably something to do with form .. )
DB Flies - *15lbs* 1x12 (coulda kept going but my back was starting to arch to much , and my right arm was starting to wobble) , *17.5lbs* 1x3*badform*2 , *15lbs* 1x7 , 1x4 , 1x1 (for these last 3 sets my right arm kept screwing up .. it'd be all wobbly , then when I'd get my arm level and I go to bring my arms back up my right arm would automatically twist in a wierd way and IT REALLY HURT! )
Tricep Ext. - (After the Db Flies I stoped sweating .. before that I was swetaing like crazy) *35lbs* 1x12 , 1x9
Dips - (couldn't get the mind and muscle connection here , my arms were WAY TOO TIRED AND STIFF!) 1x7 , 1x6*then I fell really fast and pulled out another 1/2 a rep* , (got a little Mind / muscle connection here) 1x7.5


It was so nice getting back to the weights!! And I was sweating like crazy towards the beggining of the workout but then it stoped at tricep extensions .. o well . I wasn't able to get in the rep ranges I was suppos to .. I could for the first set , but then the other sets my reps decreased not enough rest inbetween sets?? Or is that suppos to happen and I'm suppos to decrease the weights every set ? ..
My right arm went all weird on my DB Flies (see comments in workout) .. I don't know why .. it hurt but I kept trying and trying to get good form but my damn right arm kept twisting and towards the end it would twist and then I would have to drop the weight .. either way all thoughout the day my arms / chest were so tight / stiff ... anytime I would laugh my chest would start hurting really bad .. anyways , overall it was a good workout anyways.




Diet - Add a new thing to my diet today - Heinz vegetable sauce (creamy parmesan)
Per TBSP - Calories - 25
Fat - 2.5G (1G sat)
Sodium - 120mg
Carbs - 1G (0g sugar / fibre)
Protein - 1g
This is sooooo good over broccoli!!

Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , muesli , skim milk , banana
Meal 2 - CC , whey , muesli , natty PB , SF maple syrup
Meal 3 - brown rice , pear , chicken , fishiescelery
Meal 4 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
*2 hour nap .. I was soo tired *
Meal 5 - CC , almond butter , fiber 1
Meal 6 - CC , almond butter , fiber 1 ,

Water - 4L
Additonals - Green Tea

Nothing happened today .. my eyes were so redeveryone though I was stoned! anyways..
Well I have a math assignment , science test and comm - tech drawing project ... all due tomorrow there's so much homework ... and school is just .. exhausting the hell out of me ..*sigh* .. all I got left is to study for my test ..

 

[Emma-Leigh]

Training - Chest / Tri - total time 50 minutes
Incline DB Press - *25lbs* 1x15 (coulda kept going but my arm was starting to wobble) , *35lbs* 1x5 , 1x .5 , *32.5lbs* 1x5.5 , 1x4.5
DB Press - 1x8 , 1x5.5 , 1x4.5 *27.5lbs* 1x5.5 (I have no idea why I did an extra set I forget , but in my book theres a mad face .. probably something to do with form .. )
DB Flies - *15lbs* 1x12 (coulda kept going but my back was starting to arch to much , and my right arm was starting to wobble) , *17.5lbs* 1x3*badform*2 , *15lbs* 1x7 , 1x4 , 1x1 (for these last 3 sets my right arm kept screwing up .. it'd be all wobbly , then when I'd get my arm level and I go to bring my arms back up my right arm would automatically twist in a wierd way and IT REALLY HURT! )
Tricep Ext. - (After the Db Flies I stoped sweating .. before that I was swetaing like crazy) *35lbs* 1x12 , 1x9
Dips - (couldn't get the mind and muscle connection here , my arms were WAY TOO TIRED AND STIFF!) 1x7 , 1x6*then I fell really fast and pulled out another 1/2 a rep* , (got a little Mind / muscle connection here) 1x7.5

Ok - I think you need to drop the weight, esp on your flyes. Form is MUCH more important than the pounds you are lifting, so if you can't do something in or very close to the required rep range then decrease the weight until you can.

Doing single reps of all these things is not going to be doing didly, esp if your form is bad.

You could also try increasing your rest between sets (as I suggested - use the ranges I posted earlier) and see if this helps.

You can expect a decrease in reps (eg: From 8 reps to 6 reps over a few sets) but not from 12 to 2... If that happens something is wrong).

Also - Where did your arm hurt? Up near your shoulder or down near your elbow?


Good to see you added something to your diet too!!


Good luck with your school work!

 

[Tom_B]

Ok - I think you need to drop the weight, esp on your flyes. Form is MUCH more important than the pounds you are lifting, so if you can't do something in or very close to the required rep range then decrease the weight until you can.

Doing single reps of all these things is not going to be doing didly, esp if your form is bad.

I can get to the required rep using X amount of weight but then on my next set I can't .. this has never happened before .. maybe it'll decrease by 1 or 2 reps but not as bad ..

You could also try increasing your rest between sets (as I suggested - use the ranges I posted earlier) and see if this helps.

Well that's what I was thinking while working out .. that I wasn't resting enough .. so on some sets I would rest like 1 minute but it didn't help .. I'll go through and do the stuff you recommended.

You can expect a decrease in reps (eg: From 8 reps to 6 reps over a few sets) but not from 12 to 2... If that happens something is wrong).

That was the same thing that happened with my flyes .. I could do 6.5 reps (I think don't have my book right now) but then on my next set I could only do 1/2 a rep .. then my arms got too tired and the weight just droped .. my chest wasn't really fagtigued , it was always my arms .. I was concentrating on feeling it in my chest which worked , but then after a while my arms would go numbish and start wobbling espically my right.

Also - Where did your arm hurt? Up near your shoulder or down near your elbow?

It would twist at my Bicep then up to my shoulder the back part..
At first I thought it was soemthing I was doign wrong with form so I kept re-trying concentrating on my arm not twisting but it did automatically! .. this has never happened to me on flyes .. espically with 15lbs ..

Good to see you added something to your diet too!!

I was searching for some low salt soya sauce but the lowest our store had was 420mg per tbsp .. , o well the creamy paremesan cheese stuff is sooo goood!!

Good luck with your school work!

I'm so stressed from it! ugh .. hopefully I did my math assignment right .. I'll check that with my friends at lunch .. didn't finish my comm - tech pic (this took me 2 hours last night .. well 3 if you count the stuff I did on it in class and I'm not even done! ) , I'll have to do the shading in class .. he said he'd give us 20 minutes in class to finish it ..and then for my science test I jsut went over my notes once .. but the test isn't untill 3rd period so I'll go over them again before then ..

 

[BulkMeUp]

It was so nice getting back to the weights!! And I was sweating like crazy towards the beggining of the workout but then it stoped at tricep extensions .. o well

Same with me. The bigger ones (chest and flies) make me sweat more. but by the time i get to tris, i dont sweat as much.

I wasn't able to get in the rep ranges I was suppos to .. I could for the first set , but then the other sets my reps decreased not enough rest inbetween sets?? Or is that suppos to happen and I'm suppos to decrease the weights every set ? ..

This is the way i work it. When you do your reps and when you get to your target rep for the set. Stop there. If you are able to do all sets at your target reps, then you know you are ready to increase the weight. If increasing the weight proves too much, then i go a bit higher (from 10 to 12) with the same weight until i can get ALL sets done with those reps. THEN i increase the weights. But you have to keep trying to push out extra reps regularly. No decreasing weights.

To give you an idea here is my present flies routine stats:

Chest/Tris/Shoul
_____ Date__ 16 _ 24 _ 30 _ 06
_____ Month_ 01 _ 01 _ 01 _ 02
Chest DB BP
.....
Flies (machine)
set-1 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 12 _ 10 _ 10
set-2 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 12 _ 10 _ 8
set-3 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 8 _ 10 _ 8
set-4 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 7 _ 10 _ 10

So as you can see, on 16/01, i was able to do 12 resp for ALL sets, so i hiked up the weight. On 24/01 i wasnt able to do 12 resp, but it was one of those days where i wasnt focussed enough. On 30/01 i felt i could do more and hiked it up and did 10 reps for ALL sets (10 reps is my target reps). On 06/02 i decided to go higher as i reached my target reps previously. I wasnt able to get 10reps for all sets except the first and the last where i tried very hard. Depends on how i feel for the next sesstion, i will do 105 and try to get 10 reps for all sets or hike up the weights to see how far i can get with higher weights. But at no point did i reduce the weight. I do that ONLY if i feel i cant handle the higher weight with good form.

ALWAYS remember FORM before WEIGHT. There is no shame in reducing the weight. Take pride in doing it correctly with good form.

I have an Excel spreadsheet for my routine where you can plug in your values and simply copy and paste the results like i did above. This way we can all see your entire progress at once glance. If you would like to have it, pm me your email address and i shall email it to you.

My right arm went all weird on my DB Flies (see comments in workout) .. I don't know why .. it hurt but I kept trying and trying to get good form but my damn right arm kept twisting and towards the end it would twist and then I would have to drop the weight ..

hmm.. cant really comment on that. Will wait to see what Emma has to say. Do you remember if your shoulder baldes were positioned correctly? I use a machine for flies as i cant get them right with DB's and i have to consiously hold my shoulder position correctly when doing BP.

either way all thoughout the day my arms / chest were so tight / stiff ... anytime I would laugh my chest would start hurting really bad ..

Yea, now you are getting into what a REAL weight workout feels like My body parts start to hurt 24-48h after a wo and keep hurting for 2-3 days after with my new wo.

Diet - Add a new thing to my diet today - Heinz vegetable sauce (creamy parmesan)

ooo .. gotta look for that. Am getting tired of using light caesars salad dressing with my Yams and Tuna.

Nothing happened today .. my eyes were so redeveryone though I was stoned! anyways..

Thats ok. Give them something to gossip about

Well I have a math assignment , science test and comm - tech drawing project ... all due tomorrow there's so much homework ... and school is just .. exhausting the hell out of me ..*sigh* .. all I got left is to study for my test ..

This is one reason why i suggested a 3 day wo. YOu MUST use the free time to prepare for school. Just as you plan your diet and exercise, you must plan and work things to accomodate school work. Presently how much brocolli you can eat or how much weight you can lift up and down is not as important as school work. This gets FIRST priority. You will be done with school eventually. If you adont perform well, are you likely to go back and repeat the class? I dont think so. But you will have the rest of your life to exercise and tinker with your diet. So, WORK DAT BRAIN!!

 

[Tom_B]

Same with me. The bigger ones (chest and flies) make me sweat more. but by the time i get to tris, i dont sweat as much.

ok then good that's normal then , I was kinda like

This is the way i work it. When you do your reps and when you get to your target rep for the set. Stop there. If you are able to do all sets at your target reps, then you know you are ready to increase the weight. If increasing the weight proves too much, then i go a bit higher (from 10 to 12) with the same weight until i can get ALL sets done with those reps. THEN i increase the weights. But you have to keep trying to push out extra reps regularly. No decreasing weights.

To give you an idea here is my present flies routine stats:

Chest/Tris/Shoul
_____ Date__ 16 _ 24 _ 30 _ 06
_____ Month_ 01 _ 01 _ 01 _ 02
Chest DB BP
.....
Flies (machine)
set-1 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 12 _ 10 _ 10
set-2 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 12 _ 10 _ 8
set-3 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 8 _ 10 _ 8
set-4 weight 75 _ 81 _ 90 _ 105
_____ reppes 12 _ 7 _ 10 _ 10

So as you can see, on 16/01, i was able to do 12 resp for ALL sets, so i hiked up the weight. On 24/01 i wasnt able to do 12 resp, but it was one of those days where i wasnt focussed enough. On 30/01 i felt i could do more and hiked it up and did 10 reps for ALL sets (10 reps is my target reps). On 06/02 i decided to go higher as i reached my target reps previously. I wasnt able to get 10reps for all sets except the first and the last where i tried very hard. Depends on how i feel for the next sesstion, i will do 105 and try to get 10 reps for all sets or hike up the weights to see how far i can get with higher weights. But at no point did i reduce the weight. I do that ONLY if i feel i cant handle the higher weight with good form.

Well what I use to do is I would be able to lift X amount of weight for X amount of reps for all my sets ..then if I could increase the reps once again I'd increase the weights .. but now I can only reach the X amount of reps then I can't get it anymore for any of my sets....
I'll jsut go along with it and do it the way oyu do.

ALWAYS remember FORM before WEIGHT. There is no shame in reducing the weight. Take pride in doing it correctly with good form.

yup I always try and do perfect form , besides I have no one ot show off to as I lift in my basment all alone

I have an Excel spreadsheet for my routine where you can plug in your values and simply copy and paste the results like i did above. This way we can all see your entire progress at once glance. If you would like to have it, pm me your email address and i shall email it to you.

Well what is it exactly? .. as my computer has a tendency to crash and everything is deleted ..
Currently I jsut have a five star notebook and right everything in there including diets and meausrements and such , easy enough for me. But if you guys would like me to use it so you can view it or what not I'll get it

hmm.. cant really comment on that. Will wait to see what Emma has to say. Do you remember if your shoulder baldes were positioned correctly? I use a machine for flies as i cant get them right with DB's and i have to consiously hold my shoulder position correctly when doing BP.

Yup shoulders were postioned fine .. I've done lots of DB flies in the past and nothign like this has ever happened .. I think it's -
A) My arms were fatigued from swimming the night before
B) The shots I got on Fri still have my arms a little .. weird ..
C) Was thinking about it earlier and I know I came up with a third reason .. but I forget it
Meh .. I'll see what happens next time I guess ..

Yea, now you are getting into what a REAL weight workout feels like My body parts start to hurt 24-48h after a wo and keep hurting for 2-3 days after with my new wo.

UGH today all across my chest / rib cage / arms were so SORE AND STIFF! my friend kept laughing at me and at one point just hit my right across the chest .. it knocked the wind right out of me .. I can't even go up a set of stairs without my chest hurting ..

ooo .. gotta look for that. Am getting tired of using light caesars salad dressing with my Yams and Tuna.

I'ts sooo good! I love it over broccoli! I was eyeing it for over a month but finally decided what the hell. There's 3-4 flavours .. but the parmesan cheese jsut screamed at me ..

Thats ok. Give them something to gossip about

I almost went to school with my right eye being red today! I was brushing my teeth and toothpaste flew off my toothbrush and hit me in the eye! omg it stung so bad , and I was using that herbal white stuff so it was a minty pain! ugh .. my eye was so red .. but it got better before going to shcool

This is one reason why i suggested a 3 day wo. YOu MUST use the free time to prepare for school. Just as you plan your diet and exercise, you must plan and work things to accomodate school work. Presently how much brocolli you can eat or how much weight you can lift up and down is not as important as school work. This gets FIRST priority. You will be done with school eventually. If you adont perform well, are you likely to go back and repeat the class? I dont think so. But you will have the rest of your life to exercise and tinker with your diet. So, WORK DAT BRAIN!!

well ...
See the way I do it is , if I wake up early , then my ENTIRE day is pushed up , including school , I'll miss my first / second class if it means I ahve to workout .. I have no problem with it ..
To me there both on equal terms .. besides I'm doing fine in school , I got my report card and these were my final first semester grades -

English - 94% ( I got the highest mark in my class on the english exam - 94% )
Art- 82% ( becuase I skiped the last few days and she knew I did she wrote on the comment part " Tom's work slipped towards the end of the year" )
French - 89%
Keyboarding - 94%
And according to all my absences I missed over a month worth of school

But I'm starting to stress out .. with alll my new courses theres alot more homework .. I'm only getting 5 -6 hours of sleep a night .. I feel so drained all day and I'm so tired .. last night was 4 hours worth of homework .. and now I have a Social Studies sheet due tomorrow , a test Mon. and a new math assignment due Mon and also a math test sometime next week .. and I'm only in my second week for this term! *sigh* I think I'm gonna ask for Sat off of work so I can just use that day to completely relax and just so normal things with my friends and vent a little.

 

[Tom_B]

Febuary 9

Training - OFF / Flexabilty = Yoga


Diet - To add the 200 extra calories on a day of not training I jsut added an extra meal of whey / muesli .. although I forgot about this so I accidently ate a littl ebit too much brown rice O well
Meal 1 - whey , oats , skim milk , banana
Meal 2 - whey , muesli
Meal 3 - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 4 - brown rice , apple , chicken , fishies,
Meal 5 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon,
Meal 6 - CC , almond butter , fiber 1, fishies
Meal 7 - CC , almond butter , fiber 1 , green beans , vinnegar

Water - 4L
Additonals - Green Tea

Ok school ... nothing other than the usual boring crap .. I had my science test .. it think I did fairly well anyways..
Ok since I've been so busy (ugh I still need to figure out when I can get out to the mall and get more skim milk , and a valentines present ) I haven't been able to completely lay out my new routine after Emma tweaked it .. so.. this is what I think will be tomorrow's leg day ..

Squat - 4 sets (1w/u 3 6-8)
Single legged Split Squats - 2 sets (4-6 reps/side x 2, per set)
Walking lunges - 2 sets (10-12 reps each)
Lying leg curls not glute ham raises - 2 sets to failure (do reps until you break form then rest)

Calves - 4 sets (Working in different rep ranges not going ot failure)

Ok .. jsut found out that what i thought was glute ham raises are actually lying leg curls .. I thought they were the same thing .. then I did some research *sigh* so .. should that be switched with anything like a deadlift or is it fine?

 

[BulkMeUp]

Well what I use to do is I would be able to lift X amount of weight for X amount of reps for all my sets ..then if I could increase the reps once again I'd increase the weights .. but now I can only reach the X amount of reps then I can't get it anymore for any of my sets....
I'll jsut go along with it and do it the way oyu do.

Yup. Just stick to the same weights. Look at the same set that you did in the previous sesion before you start and try and push out more reps.

, besides I have no one ot show off to as I lift in my basment all alone

Be careful. Dont try any 'stunts'. In a gym there are generally others around in case one needs help. But alone in your basement you may not get help when you need it. Then you will kinda miss the feeling

Well what is it exactly? .. as my computer has a tendency to crash and everything is deleted ..

It is a program with lots of little rectangles. You can enter each bit of text in a rectangle to keep them seperated properly. But if you dont have it, dont worry. Do you have a program called 'notepad' at least? i'm sure you do. It should be in your accessories program folder. You can follow the format of my example and use extra underscores or dashes to seperate the values and keep them in line to make them more readable so that we can see your total progress at a glance.

UGH today all across my chest / rib cage / arms were so SORE AND STIFF! my friend kept laughing at me and at one point just hit my right across the chest .. it knocked the wind right out of me .. I can't even go up a set of stairs without my chest hurting ..

well that will reduce as training progresses. Even though you may be lifting heavier weights, it wont hurt as much as it did in the past.

I'ts sooo good! I love it over broccoli! I was eyeing it for over a month but finally decided what the hell. There's 3-4 flavours .. but the parmesan cheese jsut screamed at me ..

My grocery store dosent have it.

it was a minty pain!

But I'm starting to stress out .. with alll my new courses theres alot more homework .. I'm only getting 5 -6 hours of sleep a night .. I feel so drained all day and I'm so tired ...

You MUST work in some rest time and plan your days. If not, school AND your training will began to suffer. Even though it is good that you are doing well in school, i still say it is a priority over training presently. School wont last forever but you can always come back to training.

 

[Tom_B]

Yup. Just stick to the same weights. Look at the same set that you did in the previous sesion before you start and try and push out more reps.

Okay

Be careful. Dont try any 'stunts'. In a gym there are generally others around in case one needs help. But alone in your basement you may not get help when you need it. Then you will kinda miss the feeling

That's the reason why I find leg days so hard .. I'm kinda scared to go to failure on stuff like BB lunges and squats .. becuase well if I mess up I got not squat rack / no one to help me ..so I'm always careful working my legs ..

It is a program with lots of little rectangles. You can enter each bit of text in a rectangle to keep them seperated properly. But if you dont have it, dont worry. Do you have a program called 'notepad' at least? i'm sure you do. It should be in your accessories program folder. You can follow the format of my example and use extra underscores or dashes to seperate the values and keep them in line to make them more readable so that we can see your total progress at a glance.

Found it searched my comp for it and I have it .. it looked confusing but I think I know how to work it , pretty sure.

well that will reduce as training progresses. Even though you may be lifting heavier weights, it wont hurt as much as it did in the past.

I hope , they weren't sore today though ..

My grocery store dosent have it.

you'll never get a chance to taste it's yummy yumminess of yummy stuff

You MUST work in some rest time and plan your days. If not, school AND your training will began to suffer. Even though it is good that you are doing well in school, i still say it is a priority over training presently. School wont last forever but you can always come back to training.

Ya .. I need some more rest .. today I only worked for 2 hours because I got homework , and I already talked to my parents and I can have sat off , I jsut need a day of non business so I can relax or somethign with my friend .. I haven't had a chance to do anything this week ..
Also I know when to drawn the line about my training and school .. like for instance if it's a class or two I can miss , then sure I'll miss them , I can get caught up easy but if it's something like a major test or an exam I'll be heading to school and train later or something , I manage to find balance

 

[Tom_B]

Feb 10

Training - Leggies / abs
Legs - Squats *95lbs* 1x12 (can use a higher weight for this) , *110lbs* 1x9 (can go to a higher weight) , *120lbs* 1x8 (almost to failure) , 1x7 then one last rep but that one had bad form
-Single legged Squats (my newest favorite exercise these had me sweating SO MUCH! , my hair was drenched!) - *95lbs* 1x0 .. I got in postion but it hurt my knee , *85lbs* 1x3R 1x0L , *75lbs* 1x5R , 1x5L , 1x5R , 1x5L *rest* 1x5R , 1x5L , 1x5R , 1x6L (failure for these usually were around when my foot on the bench would automatically fall off the bench)
- Walking Lunges - *22.5lbs* 1x30 (coulda kept going) , *27.5lbs* 1x24
Lying Leg Curl - *50lbs* 1x18 , 1x18.5
Calf Raises (some of these hurt my left knee .. also none of them are to failure , close though ) - *135lbs* 1x6 , *125lbs* 1x12 , *130lbs* 1x10 , *120lbs* 1x15
Abs -
Ball Pike - 2x15
Saxon Bends - 2x10
Negative Dragon flag - 1x4 , 1x4 (I almost got one of these reps perfect! I got to a 1/4 a ways from the bench but my body gave out)

My leggies were sooo sore , those single leg squats really hit my legs well! I could feel it everywhere , espically in the glutes / groin / inner thigh area
I wasn't sure of somethign to do with my abs though .. I was gonna do some janda sit-ups but was thinking well if I jsut worked out my hammies would I still be able to tighten them enough to take out my hip reflexors? Or is the fact that I just worked out my hammies better and would be able to take out my hip reflexors even more?


Diet -
Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , muesli, skim milk , banana
Meal 2 - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 3 - brown rice , pear , chicken , fishies,
Meal 4 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
Meal 5 - CC , almond butter , fiber 1,
Meal 6 - CC , almond butter , fiber 1 , green beans , vinnegar

Water - 4L ... I think I might have to up this on my leg days. I was dehydrated throughout the day .. espically after my workout , maybe because of the extra sweating??
Additonals - Green Tea

School - boring old crap. I did have a fun time in Comm-tech though , and all the other crazy stuff that happened to me throughout the day , such as walking through snow and having my shoe fall off , then my friend throwing it way over on another snow back so I was hoping outside in the cold with no shoe untill Andrew went over and got my shoe for me etc. jsut stupid things like that.

Work .. ugh jsut a soap opera like usual , I'm being put in this akward postion .. ugh I don't even want to think of it.

Shoulders / Fat burning yoga tomorrow .. can't wait

 

[Tom_B]

Feb 11

Training - Shoulders / Fat - burning yoga session
Shoulders (total time 25mins) - seated Db Press - *15lbs* 1x15.5 (Will go heavier next time) , *20lbs* 1x9.5 , 1x6 , 1x6.25
Push Press - *45lbs* 1x12 , 1x11.5 , 1x11
Bent over rear dealt raise with head on bench - *5lbs* 1x17 , *17.5lbs* 1x10 (had bad for for most of those reps) , 1x9 (this wasn't to failure but after my 8th rep form started to be bad)

Yoga - Well .. there was standing poses , series of lunges , twists , ab work , then a cooldown .. took around 50 minutes forgot to look at clock when I started
My favorite thing was at the end of the session the girl says "Now you've just built muscle , increase your heart heart which means you burned calories which means you burnt fat , so thank yourself" ya right if burning fat / building muscle was that easy everyone would have bodies of a god.
It was a little hard to get in the positions as my legs / glutes are so sore .. they've never been this sore , espically my glutes , those one legged squats really hit my legs hard.

Diet -
Meal 1 - whey , oats , skim milk , banana
*post workout #1* - whey , muesli, skim milk , banana
*post workout #2* - whey , muesli , skim milk , banana
Meal 2 - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 3 - brown rice , apple, chicken , fishies, celery
Meal 4 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
Meal 5 - CC , almond butter , fiber 1,
Meal 6 - CC , almond butter , fiber 1 ,

Water - 4L
Additonals - Green Tea

Today was jsut a horrible god damn day .. I'm gonna have a glass of tea then go to bed , tomorrows my weigh in / cheat meal.

 

[Tom_B]

Today's weight is 132.5lbs
Probably mostly jsut water from my cheat last week , or at least I hope so I'll see next week

 

[BulkMeUp]

Found it searched my comp for it and I have it .. it looked confusing but I think I know how to work it , pretty sure.

If you feel that it is too much trouble, then you could do this in notepad or word as well. Simply copy my example and edit/expand on it to include your exercises. As you probably know that you cannot have extra spaces in the text you put in here. So simply use some dots or dashes to space things out and line them up properly. If you are trying to do it in excel and need help, let me know. But even with excel, when you copy and paste, all extra spaces will be removed and the text will not line up correctly.

 

[Tom_B]

If you feel that it is too much trouble, then you could do this in notepad or word as well. Simply copy my example and edit/expand on it to include your exercises. As you probably know that you cannot have extra spaces in the text you put in here. So simply use some dots or dashes to space things out and line them up properly. If you are trying to do it in excel and need help, let me know. But even with excel, when you copy and paste, all extra spaces will be removed and the text will not line up correctly.

I'm gonna give excel a shot .. so basically I should be putting like --- between everything? I'm a little computer stupid
and I'll put it up every 6-8 weeks?

 

[Tom_B]

Feb 13

Training - Off

Diet -
Meal 1 (8:30am) - whey , CC , muesli , natty pb , sf maple syrup
Meal 2 (11:45am) - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 3 (3:00pm) - CC , cinnamon , fibre 1 , Sf maple syrup , chicken , 1 piece of astrounaut ice cream , 1 cinnamon danish cookie, fishies
Meal 4 (6:30pm) - 1 chicken strip platter (chicken strip platter , and fries) 1/2 a small potato skin with melted cheese over it (my friend begged me to go halves on it) , atkins ketchup , 1 piece of turtle pie
Meal 5 (10:00pm) - some nahos and cheese .. not alot , but still a fair amount
Meal 6(3:00am .. eep!! 5 hours forgot to eat!) - 1 piece of pepporni/cheese pizza
Meal 7 (4:00am) - CC , fishies , fibre 1


My god can I ever eat
The man who own the restaurant we ate at looked at my in disbelief he said" Holy , first potato skins , then chicken strips and fries , and you still want a piece of pie!? Where do you put it all , my god you can eat more than me!" (and he's a relativly big guy )

Water - 6L
Additonals - 2 small glasses of caramel coffee (with 50ml of unsweetned soy milk each) , 2 bottle of diet pepsi

Had a fun day today! first me and my firend went to the restaurant then we walked / ran home because I had to pee sooo bad!! I kept searchign for places to pee and finally found a good huttle of trees in a dark corner .. it wasn't funny (even though we kept laughing) I had to go so bad! The pain!
And well this is one of my best friends that I've known since elementary and for eight years we've been having a battle over "If theres a word without a vowel" .. literally 8 years! And this year I thought I finally had him I found 3 words without vowels - "My , By , Why" and he said that the "y" is a vowel in them , and he wen ton the internet and found somethign baking him up .. damn universary of Phoneix!
anyways .. then after the restaurant we went to the mall where he convinced me to buy a game and we rented a movie .. a really really bad movie! The for the rest of the night (6 hours) we've been playing the game he got me to buy ..
The pizza I had wasn't a social thing .. I just wanted pizza because my mom brought it home o well , only one piece , my cheats are going ALOT better than what they use to be ..

 

[Tom_B]

Feb 13

Training - Back - 45 mins in total
Back - Bent over one arm db row - *40lbs* 1x15 , *50lbs* 1x7.5 , *52.5lbs* 1x5.5 on right side , 1x6.5 on left side , 1x7 (I'm gonna switch this to a long bar row .. I find it hits my back ALOT better)
Middle Back shrug- *30lbs* 1x20 , *45lbs* 1x8.5 , 1x6
Reverse Hypers (these made me sweat alot) - 1x20 , 1x17 , 1x19 (faluire would be when my form was starting to get bad / when pressure on lower back)
BB Curl - *55lbs* 1x5.5 (cheated for the last rep and used momentum) , *50lbs* 1x8.5, 1x7
Concentration Curls - *25lbs* 1x10 on right arm , 1x12 on left arm , *30lbs* 1x8 (bad form , used my knee too much .. will try 27.5lbs next week)

Diet -
Meal 1 - whey , oats , skim milk , banana
*post workout #1* - whey , muesli, skim milk , banana
Meal 2 - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 3 - brown rice , pear, chicken , fishies, celery
Meal 4 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
Meal 5 - CC , almond butter , fiber 1,
Meal 6 - CC , almond butter , fiber 1 ,

Water - 4L or 4.5L .. lost count
Additonals - Green Tea

All I did was work / do homework today .. got a chance later on to play a game with my friend though and now I'm REALLY tired from the lack of sleep last night .. hopefully I'll be able to pull myself up tomorrow morning
Tomorrow there'll be no swimming as Kelly is sick , and it's Valentine's anyways so I doubt they were gonna go .. so I'll be doing some yoga / abs in the morning.

 

[Emma-Leigh]

Hey Tom - Sorry I have been somewhat absent from your journal over the last few days!!

I have been really busy (and it looks that way for the rest of the week too).

Your cheat day sounded like lots of fun yesterday!!! LOL at having to pee! Hee hee... I hate it when that happens and there are not any bathrooms around! You should try being a girl when that happens! :Laugh:

I'm off to bed - but I'll talk to you later ok!!

 

[BulkMeUp]

I'm gonna give excel a shot .. so basically I should be putting like --- between everything? I'm a little computer stupid
and I'll put it up every 6-8 weeks?

Ok. Give it a try. remember that the cells wont copy into here. Only the data within each cell can be copied here. So just make sure to use some extra charecters(the '---' or '___' etc) to space them out and make them line up evenly. Try it with a few lines first like my example and take it from there.

If you post it every 6-8 weeks, then you will get feedback (if any) on your total routine every 6-8 weeks. The whole idea is for all to see how you are progressing from each routine at a glance.

All you do is enter the new data (and save it), and then copy everything and paste it here. That way we can see and compare the entire routine and the way it is progressing.

 

[BulkMeUp]

Had a fun day today! first me and my firend went to the restaurant then we walked / ran home because I had to pee sooo bad!! I kept searchign for places to pee and finally found a good huttle of trees in a dark corner .. it wasn't funny (even though we kept laughing) I had to go so bad! The pain!

So it was YOU who made that yellow snow!

And well this is one of my best friends that I've known since elementary and for eight years we've been having a battle over "If theres a word without a vowel" .. literally 8 years! And this year I thought I finally had him I found 3 words without vowels - "My , By , Why" and he said that the "y" is a vowel in them , and he wen ton the internet and found somethign baking him up .. damn universary of Phoneix!

what!! according to the university of phoenix, 'y' is a vowel??!!

anyways .. then after the restaurant we went to the mall where he convinced me to buy a game and we rented a movie .. a really really bad movie! The for the rest of the night (6 hours) we've been playing the game he got me to buy ..

You are easy to sway, arent you?

The pizza I had wasn't a social thing .. I just wanted pizza because my mom brought it home o well , only one piece , my cheats are going ALOT better than what they use to be ..

 

[BulkMeUp]

Concentration Curls - *25lbs* 1x10 on right arm , 1x12 on left arm , *30lbs* 1x8 (bad form , used my knee too much .. will try 27.5lbs next week)
.

Dont do this regularly. You dont want to get disporportinate bodyparts. You need to do them equally. Start with the weaker arm and see how far you get, then match the stronger one to those reps.

It also depends on what the prevoius exercise was as that could have resulted in fatiguing your arm for the next exercise. If you feel that might be the case, then you could switch them around the next time and see if the reps make a diff. If they dont, then follow what i said earlier and do them both equally.

By now i think you have done a 'practice' week and you should know your starting point(of weight and reps) and which exercises you will be working on. Then stick to them for a cycle.

 

[Tom_B]

Hey Tom - Sorry I have been somewhat absent from your journal over the last few days!!

I have been really busy (and it looks that way for the rest of the week too).

lol no problem! trust me I know the feeling!

Your cheat day sounded like lots of fun yesterday!!! LOL at having to pee! Hee hee... I hate it when that happens and there are not any bathrooms around! You should try being a girl when that happens! :Laugh:

I'm off to bed - but I'll talk to you later ok!!

O god if I was a girl I wouldn't be able to survive! To get to the area that was all dark / with trees I had to cross this soccer fields from one of the elementary school .. Soccer Feild + Lots of light snow = falling through snow and cold feet!

Yup my cheat day was lots of fun! .. there kinda like how I lived my life int he past you know? Before I got myself into all this (and I wouldn't change that ) , staying up really really late playing talking to my friend / playing a game , being able to go out to eat somewhere and then something REALLY funny happening! .. it's just really nice to be able to spend a day of the week like that , with my friends , just being normal.

mmm bed sounds like good place!

 

[Tom_B]

Ok. Give it a try. remember that the cells wont copy into here. Only the data within each cell can be copied here. So just make sure to use some extra charecters(the '---' or '___' etc) to space them out and make them line up evenly. Try it with a few lines first like my example and take it from there.

If you post it every 6-8 weeks, then you will get feedback (if any) on your total routine every 6-8 weeks. The whole idea is for all to see how you are progressing from each routine at a glance.

All you do is enter the new data (and save it), and then copy everything and paste it here. That way we can see and compare the entire routine and the way it is progressing.

lol ok think I understand it now .. if not I'll ask ya more questions , damn lucky people and there computer knowledge OO which reminds me , by any chance would you know anything about the stock market? Like what would bea good investment for 4 months with 20,000 dollars? I got this relaly really stupid ass Comm - tech project I have no clue what a "stock" or "mutal funds" or any of that bull crap doo doo is!

 

[Tom_B]

So it was YOU who made that yellow snow!

maybe ...
At one point the house across from the bushes porch lights turned on and they let out there dog .. I ran like hell!! .. and then triped in the snow and couple of times

what!! according to the university of phoenix, 'y' is a vowel??!!

Ya!! that's BS isn't it!
it says that theres 3 times when y becomes a vowel like at the end on a word such as my , by etc. then 2 other situations where it is .. I WILL find a word without a vowel one day! I don't care if I have ot make it up and get Webster to publish it ... well first I'd have to make a spell to bring Webster back from the dead

You are easy to sway, arent you?

VERY easy! He just said "You should buy that game so I have someone to play with" then I said "But .. I'm not wasting $50 on a game I don't even like for your damn gains" then he said "Shut-up and buy it" .. so next thing I know I'm at the cash register pulling out $50 out of my pocket

 

[Tom_B]

Dont do this regularly. You dont want to get disporportinate bodyparts. You need to do them equally. Start with the weaker arm and see how far you get, then match the stronger one to those reps.

It also depends on what the prevoius exercise was as that could have resulted in fatiguing your arm for the next exercise. If you feel that might be the case, then you could switch them around the next time and see if the reps make a diff. If they dont, then follow what i said earlier and do them both equally.

By now i think you have done a 'practice' week and you should know your starting point(of weight and reps) and which exercises you will be working on. Then stick to them for a cycle.

I know that's what I was thinking I always thought my right side would be stronger ... but it turns out my left side is odd.
Yup done my "practice" week so I know which weight range I roughly fall in for whatever exercise , it'll probably take another week so to get it down perfectly though.

 

[Tom_B]

Feb 14

Training - Fat - Burning Yoga session / Abs
Yoga - 40 minutes .. was alright didn't really sweat .. it's odd because the very first session of yoga I did I was sweating like crazy! now I only break like one drop of sweat .. it's really relaxing though
Abs - "Janda" sit-ups - 1x10 , 1x12 (I call them "janda" because well there's no way I'd be able to get that many reps if I was doing them right .. but I don't have the right equpiment to do them properly , but they still feel different than a normal sit-up so a guess it's a mix)
Half ass Hover - 1x 30 seconds
Ball Pike - 2x15
Saxon Bend - *5lbs* 1x10
Negative Flags - 10 in total ... I'm gonna stop doing this for now on.
A) I don't ahve enough core strength yet to even do the negatives properly .. there really bad when I do them , within all the ones I do I can ALMOST get one good one but the others are crap ass my legs fall to fast or my lower back will arch up.
B) There starting to break my bench

Diet -
Meal 1 - whey , oats , skim milk , banana
*post workout #1* - whey , muesli, skim milk , banana
Meal 2 - Whey , muesli , natty PB , CC , Sf maple syrup
Meal 3 - brown rice , pear, chicken , fishies,
Meal 4 - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
Meal 5 - CC , almond butter , greeen beans , vinnegar (frorgot to bring the fiber 1 to work with me)
Meal 6 - CC , almond butter , fiber 1 (double serving size)

Water - 4L
Additonals - Green Tea

I'm sooo tired! it's bad enough that I didn't get enough sleep last night but my entire day went like this
-Workout
-School
-Running home , eating really fast and spending $16 in total to take me to the grocery store , get my grocery's , back home , drop my grocerires off , then off to work all within 30 minutes
-Work for the rest of the night because it's Valentine's Day and it was REALLY busy .. we had ot close early because we ran out of food.

I NEED SLEEP!

 

[BulkMeUp]

OO which reminds me , by any chance would you know anything about the stock market? Like what would bea good investment for 4 months with 20,000 dollars? I got this relaly really stupid ass Comm - tech project I have no clue what a "stock" or "mutal funds" or any of that bull crap doo doo is!

Sorry, i have absolutely no idea of that and i dont dabble in investments.

Maybe this will give you some info? http://invest-faq.com/articles/stock-a-basics.html

 

[BulkMeUp]

maybe ...
At one point the house across from the bushes porch lights turned on and they let out there dog .. I ran like hell!! .. and then triped in the snow and couple of times

Oop! careful.. else you could have fallen and injured yourself and then .... NO EXERCISE for a while.

Ya!! that's BS isn't it!
it says that theres 3 times when y becomes a vowel like at the end on a word such as my , by etc. then 2 other situations where it is .. I WILL find a word without a vowel one day! I don't care if I have ot make it up and get Webster to publish it ... well first I'd have to make a spell to bring Webster back from the dead

Ah.. he was talking about exceptions. Well i dont think you can really find words without vowels. They make words pronounceable.

VERY easy! He just said "You should buy that game so I have someone to play with" then I said "But .. I'm not wasting $50 on a game I don't even like for your damn gains" then he said "Shut-up and buy it" .. so next thing I know I'm at the cash register pulling out $50 out of my pocket

 

[BulkMeUp]

I know that's what I was thinking I always thought my right side would be stronger ... but it turns out my left side is odd.

Maybe your right side was fatigued? future wo's will tell.

Yup done my "practice" week so I know which weight range I roughly fall in for whatever exercise , it'll probably take another week so to get it down perfectly though.

Good idea. Once you fix the routine, simply keep churning out the reps and hiking up the weights.

 

[Tom_B]

Sorry, i have absolutely no idea of that and i dont dabble in investments.

Maybe this will give you some info? http://invest-faq.com/articles/stock-a-basics.html

it lost me after the 4th paragraph .. thanks though I'm gonna bookmark it and maybe I'll be able to understand it after we learn more in class or something ..
See our stupid Comm-tech class is doing this project for the first time ever where CAI bank or something like that is sponsoring us. What happens is were all put in groups of 5 and each person is given $20,000 of fake money .. the entire group can invest into one thin or a group of things and at the end of 4 months the group with the most amount of money get $2500 (spilt $500 each) to go into a RESP account. And since it's the first time this is being done there's gonna be like newspaper coverage etc. He said he dosen't know how big it's gonna get .. it retarded! .. and so help me god if the newspaper wants our picture , I'm skipping tha day , NO WAY am I letting my picture be taken by the newspaper