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Tom's On a Recomp
- Thread starter Tom_B
- Start date
- Status
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Jan 1
Training - Lower + Lat
Deadlift: *45lbs* 5 *135lbs* 5 *185lbs* 3 *225lbs* 5, 5, 5, 5
Leg Press (high & wide): *180lbs* 5 *270lbs* 5 *450lbs* 7, 7, 7
V-Bar Pulldown: *125lbs* 8, 8, 7, 6
Pull-throughs: *45lbs* 13, 13
BB Step up: *115lbs* 10/10, 10/10
Straight Arm Pulldowns: *55lbs*14, 14
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Workout was AMAZING this morning!! Deadlifts were SOLID, mucho glute/hamie activation happening. Also I'm now almost at 2x my BW for them
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, peanut butter, fish oil, strawberries, cocoa powder, SF metamucil
Meal 3 - Egg beater, whey, quick oats, oat bran, almond butter, fish oil, pear
Meal 4 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter, fish oil, oat bran, quick oats
Meal 5 - Broccoli, hamburger, tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea
Water: 5L
So after reading Emmas journal I've decided to go back to the skim milk + whey only for post workout.
This is what I was doing in Toronto, found it much eaiser, but would always beat myself up for it and thought I needed to include something else .. but guess this isn't the case. Besides I enjoy to eat my oats much much more than to drink them.
Very fucking busy today, had no time to do anything. Been getting all my final documents ready to applying to uni and then tomorrow I gotta get my student loan shit set up .. but I should have time to visit some peeps journals!
hahaha I also got the pics my friend took from Marc's house while we were drinking before going to Voo-doo. Man I was trashed!! Can post some pictures if people want...
As for now ... BED TIME!!
I have no clue how I'm going to start getting up at 4am again starting wendesday .. I've been going to bed at 1am lately..
Training - Lower + Lat
Deadlift: *45lbs* 5 *135lbs* 5 *185lbs* 3 *225lbs* 5, 5, 5, 5
Leg Press (high & wide): *180lbs* 5 *270lbs* 5 *450lbs* 7, 7, 7
V-Bar Pulldown: *125lbs* 8, 8, 7, 6
Pull-throughs: *45lbs* 13, 13
BB Step up: *115lbs* 10/10, 10/10
Straight Arm Pulldowns: *55lbs*14, 14
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Workout was AMAZING this morning!! Deadlifts were SOLID, mucho glute/hamie activation happening. Also I'm now almost at 2x my BW for them
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, peanut butter, fish oil, strawberries, cocoa powder, SF metamucil
Meal 3 - Egg beater, whey, quick oats, oat bran, almond butter, fish oil, pear
Meal 4 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter, fish oil, oat bran, quick oats
Meal 5 - Broccoli, hamburger, tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea
Water: 5L
So after reading Emmas journal I've decided to go back to the skim milk + whey only for post workout.
This is what I was doing in Toronto, found it much eaiser, but would always beat myself up for it and thought I needed to include something else .. but guess this isn't the case. Besides I enjoy to eat my oats much much more than to drink them.
Very fucking busy today, had no time to do anything. Been getting all my final documents ready to applying to uni and then tomorrow I gotta get my student loan shit set up .. but I should have time to visit some peeps journals!
hahaha I also got the pics my friend took from Marc's house while we were drinking before going to Voo-doo. Man I was trashed!! Can post some pictures if people want...
As for now ... BED TIME!!
I have no clue how I'm going to start getting up at 4am again starting wendesday .. I've been going to bed at 1am lately..
Last edited:
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
it's a loan from the government... I think my parents are going to have to lie and say they're divorced because my step-dad makes so much money that I don't think they'll allow me to have one..
Nice DL's 
Check out all possibilities for loans. If i remember correctly, there are 2 types. A Provincial and a Canada Student loan. I think you need to apply for them separately. But I'm not sure what the requirements are.
Check out all possibilities for loans. If i remember correctly, there are 2 types. A Provincial and a Canada Student loan. I think you need to apply for them separately. But I'm not sure what the requirements are.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Jan 2
Training - Upper
Incline DB Press: *15lbs* 5 *25lbs* 5 *45lbs* 6, 6, 5, 5
One Arm DB Row: *15lbs* 5/5, *25lbs* 5/5 *55lbs* 7/7, 6/6, 6/6
Smith machine single Arm OH Press: - no rests -*15lbs* 10/10, 10/10, 8/8, 2/2, 4/4 Felt really good! Was in the 'zone' for these
Seated Cable Row: *110lbs* 11 What? why is my form/temp so shitty.. oh wrong weight opps *100lbs* 11
Decline DB Flies: *25lbs* 14, 13
BB Skullcrushers: *50lbs* 8, 8, 7
Incline DB Curls: *20lbs* 12/12, 12/12, 12/12, drop *15lbs* 10/10
*check, check ... phew arms didn't explode ...
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
GREAT workout once again! I think I'm finally starting to feel the creatine ..by the time those curls came around my veins were bulging, and the pump was crazy! Never felt anything so intense...
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, peanut butter, fish oil, strawberries, cocoa powder, SF metamucil
Meal 3 - Egg beater, whey, quick oats, oat bran, almond butter, fish oil, pear
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil, oat bran, quick oats
Meal 5 - Broccoli, hamburger, tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea, SF rockstar
Ok that thing about that I should have some extra time today ..well that was a lie. No extra time for anything!! So *really* hoping for some time tomorrow, I should have some to visit some journals...
Since the beginning of xmas break I've been getting about 8 - 10 hours of sleep a night. School starts tomorrow so I really need to get use to waking up at 4am again .. so I FORCED myself up at 4am this morning.. after going to bed at 1am. OMG ... I've been soo tired. I actually dozed off twice throughout the day ..
I really forgot how much sleep affects your energy (as stupid as that sounds).. been drained all day.
Now some sleep ... then back to school in the Am 
Training - Upper
Incline DB Press: *15lbs* 5 *25lbs* 5 *45lbs* 6, 6, 5, 5
One Arm DB Row: *15lbs* 5/5, *25lbs* 5/5 *55lbs* 7/7, 6/6, 6/6
Smith machine single Arm OH Press: - no rests -*15lbs* 10/10, 10/10, 8/8, 2/2, 4/4 Felt really good! Was in the 'zone' for these
Seated Cable Row: *110lbs* 11 What? why is my form/temp so shitty.. oh wrong weight opps *100lbs* 11
Decline DB Flies: *25lbs* 14, 13
BB Skullcrushers: *50lbs* 8, 8, 7
Incline DB Curls: *20lbs* 12/12, 12/12, 12/12, drop *15lbs* 10/10
*check, check ... phew arms didn't explode ...
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
GREAT workout once again! I think I'm finally starting to feel the creatine ..by the time those curls came around my veins were bulging, and the pump was crazy! Never felt anything so intense...
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, peanut butter, fish oil, strawberries, cocoa powder, SF metamucil
Meal 3 - Egg beater, whey, quick oats, oat bran, almond butter, fish oil, pear
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil, oat bran, quick oats
Meal 5 - Broccoli, hamburger, tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea, SF rockstar
Ok that thing about that I should have some extra time today ..well that was a lie. No extra time for anything!! So *really* hoping for some time tomorrow, I should have some to visit some journals...
Since the beginning of xmas break I've been getting about 8 - 10 hours of sleep a night. School starts tomorrow so I really need to get use to waking up at 4am again .. so I FORCED myself up at 4am this morning.. after going to bed at 1am. OMG ... I've been soo tired. I actually dozed off twice throughout the day ..
I really forgot how much sleep affects your energy (as stupid as that sounds).. been drained all day.
Now some sleep
... then back to school in the Am - Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
GAH! my best (real life, non Torontonian 
) friend just gave me a call as I was crawling into bed. What was suppos to be a quick 10 minute catch-up, turned into a 2.5 hour conversation about EVERYTHING! LOL ...
oh god I'm going to be sooo tired tomorrow .. going to try and catch 3.5 hours of sleep ..
) friend just gave me a call as I was crawling into bed. What was suppos to be a quick 10 minute catch-up, turned into a 2.5 hour conversation about EVERYTHING! LOL ...oh god I'm going to be sooo tired tomorrow .. going to try and catch 3.5 hours of sleep ..
GAH! my best (real life, non Torontonian
lol, does that imply I'm not "real life"?
Oh you!Will e-mail tomorrow. Sleep now, Lewie!
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Jan 3
Training - Cardio + Rotator Cuff + core
Rotator Cuff - 4 sets
Cardio - 30 minutes
5 minute on steeper at lvl 60
1:30 minute warm up on treadmill
7 minute HIIT on treadmill30 at 4.8mph with 1% incline / :30 at 11mph with 3% incline)
1:30 cool down on treadmill
10 minutes at 8mph with 1% incline
5 minutes on stepper at lvl 70
Go Kill yourself treadmill!!
Don't ask me why I did this .. I hated every minute of it, I just didn't want to do the GPP stuff either! So I compromised a did a bit of both (guess a good thing to know though is that my speed hasn't decreased and it felt like it actually might have increased..)
GPP circuit stuff: Completed Two times,
High Box march: 20 reps per leg
Hindu Push-ups: 10
Supine Row: 10
Crunch machine: 10
Jump Rope: 100
Burpee to chin-up: 8
Feel elevated push up: 10
Cable Crunch: 10
Lateral Jumps: 20
Renegade rows: 5 reps per arm
Single Arm DB Squat thrusters: 10 reps per arm
Core:
Landimes: *Bar+25lbs* 9/9, 9/9, 9/9
No stretching today
Diet -
Meal 1 - Yogurt, lettuce, fibre 1 whey, creatine
Meal 2 - Lettuce, Yogurt, fibre 1, egg beater
Meal 3 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Meal 5 - Scallops, hamburger, + alot of mixed vegetables *burp*
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter,
Additional: Crystal light, SF salt, SF syrups, green tea, SF rockstar
So Tired .. ended up taking two naps.. well one really. Fell asleep during my last class of the day, woke up, walked home (7 minute walk), ate, watched 20 mins of oprah, slept until 5:30 ... actually I guess that's a bit more than a nap
Okay so was first day back to school .. omg
I forgot how much I hate school and why I'm always so damn drained!! School = stress + no sleep.
I also wore a more revealing t-shirt than what I normally do today ..got a TON of compliments and critisim. It was actually the topic for quite a while at the lunch table .. lol I walk up to the table and take off my coat and everyone looked right at me and went ' Holy fuck look at your chest Lewie!!!'
People all day kept telling me how much bigger my arms looked as well and how my biceps were 'poping'. They were also like ' God I can't explain it .. your sooooo TINY, but your muscles are HUGE!!, how do you get that look?' So people were going on about how "buff" I looked and then 5 minutes later would tell me I'm too skinny and need to gain some weight.
Oh well the tiny, dense, hard, cut look is what I'm going for so it was all good certainly an ego boost considering I've been feeling fat lately.
Another extremely busy day, no time to do anything (and tomorrow will be even more crazy..) and well it's 12:02am again and I'm still not in bed!! fuck fuck fuck .. gotta be up at 4am, I need SLEEP
Training - Cardio + Rotator Cuff + core
Rotator Cuff - 4 sets
Cardio - 30 minutes
5 minute on steeper at lvl 60
1:30 minute warm up on treadmill
7 minute HIIT on treadmill
30 at 4.8mph with 1% incline / :30 at 11mph with 3% incline)1:30 cool down on treadmill
10 minutes at 8mph with 1% incline
5 minutes on stepper at lvl 70
Go Kill yourself treadmill!!
Don't ask me why I did this .. I hated every minute of it, I just didn't want to do the GPP stuff either! So I compromised a did a bit of both (guess a good thing to know though is that my speed hasn't decreased and it felt like it actually might have increased..)GPP circuit stuff: Completed Two times,
High Box march: 20 reps per leg
Hindu Push-ups: 10
Supine Row: 10
Crunch machine: 10
Jump Rope: 100
Burpee to chin-up: 8
Feel elevated push up: 10
Cable Crunch: 10
Lateral Jumps: 20
Renegade rows: 5 reps per arm
Single Arm DB Squat thrusters: 10 reps per arm
Core:
Landimes: *Bar+25lbs* 9/9, 9/9, 9/9
No stretching today
Diet -
Meal 1 - Yogurt, lettuce, fibre 1 whey, creatine
Meal 2 - Lettuce, Yogurt, fibre 1, egg beater
Meal 3 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Meal 5 - Scallops, hamburger, + alot of mixed vegetables *burp*
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter,
Additional: Crystal light, SF salt, SF syrups, green tea, SF rockstar
So Tired .. ended up taking two naps.. well one really. Fell asleep during my last class of the day, woke up, walked home (7 minute walk), ate, watched 20 mins of oprah, slept until 5:30 ... actually I guess that's a bit more than a nap
Okay so was first day back to school .. omg
I forgot how much I hate school and why I'm always so damn drained!! School = stress + no sleep.I also wore a more revealing t-shirt than what I normally do today ..got a TON of compliments and critisim. It was actually the topic for quite a while at the lunch table .. lol I walk up to the table and take off my coat and everyone looked right at me and went ' Holy fuck look at your chest Lewie!!!'
People all day kept telling me how much bigger my arms looked as well and how my biceps were 'poping'. They were also like ' God I can't explain it .. your sooooo TINY, but your muscles are HUGE!!, how do you get that look?' So people were going on about how "buff" I looked and then 5 minutes later would tell me I'm too skinny and need to gain some weight.
Oh well the tiny, dense, hard, cut look is what I'm going for so it was all good
certainly an ego boost considering I've been feeling fat lately.Another extremely busy day, no time to do anything (and tomorrow will be even more crazy..) and well it's 12:02am again and I'm still not in bed!! fuck fuck fuck .. gotta be up at 4am, I need SLEEP
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Jan 4
Training - Lower + shoulders
Squats: *45lbs* 5 *115lbs* 5 *165lbs* 3 *195lbs* 6, 6, 6, 6 Could use a bit more depth but other than that these were amazing, really feeling the glutes!!
RDL: *45lbs* 5 *95lbs* 5 *135lbs* 3 *185lbs* 7, 7, 7
Seated OH BB Press: *30lbs* 5 *40lbs* 5 *75lbs* 8, 8, 6, 6 FUCK! .. lost reps...
Leg Ext. *50lbs* 14, 10+4
Reverse BB Lunges: *125lbs* 11/11, 11/11
DB Upright Row: *30lbs* 11, 10
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Another great workout (aside from the OH Presses..) squats were really intense
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey ( BUTTER TOFFEE JAIME!! <3 ), creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, apple, fibre 1,walnuts, fish oil,
Meal 3 - Egg beater, whey, quick oats, oat bran, peanut butter, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil,
Meal 5 - Broccoli, hamburger, Tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
busy as hell .. need sleep .. body not functioning
Training - Lower + shoulders
Squats: *45lbs* 5 *115lbs* 5 *165lbs* 3 *195lbs* 6, 6, 6, 6 Could use a bit more depth but other than that these were amazing, really feeling the glutes!!
RDL: *45lbs* 5 *95lbs* 5 *135lbs* 3 *185lbs* 7, 7, 7
Seated OH BB Press: *30lbs* 5 *40lbs* 5 *75lbs* 8, 8, 6, 6 FUCK! .. lost reps...
Leg Ext. *50lbs* 14, 10+4
Reverse BB Lunges: *125lbs* 11/11, 11/11
DB Upright Row: *30lbs* 11, 10
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Another great workout (aside from the OH Presses..) squats were really intense
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey ( BUTTER TOFFEE JAIME!! <3 ), creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, apple, fibre 1,walnuts, fish oil,
Meal 3 - Egg beater, whey, quick oats, oat bran, peanut butter, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil,
Meal 5 - Broccoli, hamburger, Tuna
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
busy as hell .. need sleep .. body not functioning
I am going over to my buddies tommorow I will pick you up one of those drinks. They werent open the other day. It is a po-dunk town and the gas station was closed for whatever reason. I havent checked into the shipping cost, but its cool I will probably just send it anyways. Well as long as its not like 50 bucks or something. I think its like 15 bucks so we will see. I will let you know.
I can't believe you are almost squating 200#!! Damn Tom - VERY impressive.... YEAH YOU!!
ps: good to see you are getting some results from the creatine too!
pps: how much skim milk are you using PWO??
ppps: mmmm... butter cream toffee....
pppss: mmmm.... you seem to be living on cottage cheese fudge!!
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Jan 5
Training - Upper
Bent over BB Rows: *45lb* 5 *65lbs* 115lbs* 3 *135lbs* 6, 6, 6, 5
Decline Bench Press: *45lbs* 5 *65lbs* 5 *125lbs* 8, 7, 7
WG Lat Pulldowns: *100lbs* 10, 9, 8
Cable Flies: *25lbs* 9, 5 Drop *20lbs* 4 3/4
Seated Face Pull: *50lbs* 14, 13
Preacher Curls: *70lbs* 8, 8, 7
V-bar Pressdown: *50lbs* 13, 13, 13
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Good workout .. nothing special. Last workout for this routine, bout to go on a 4-5 day break...
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, apple, fibre 1,walnuts, fish oil,
Meal 3 - Egg beater, whey, quick oats, oat bran, peanut butter, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil,
Meal 5 - Broccoli, hamburger, Yogurt
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea
DoubleD- Are you sure?? I mean 15 bucks, is 15 bucks! That's a bottle of fish oil .. I mean really I completely 100% understand if you can't send me up one!
But .. if you still are ...
ROCKSTAR!!
Emma- Thanks lol my glutes and legs are also finding it hard to believe I'm almost at 200# !! Very sore today!
I <3 the creatine. Espically this last week .. it's really helped in giving me the "kick" I need to get started in the morning.. I'm using 500ml of skim milk and .5 scoops of whey PWO. While in Toronto I was doing 250ml of skim milk and 1 scoop of whey .. but I want more carbs than that postworkout, so the bumping the milk up to 2 cups made sense .. (plus reading everything in your journal). I'm really liking it..
And yes .. I've been going through a cottage cheese fix lately!! going through about 750G of the stuff a day ...
Jaime - SOOOO good !!!
It smells amazing. Nope haven't tried the PB stuff yet .. but I plan on it shortly I'll let you know when I do!!
PS e-mail coming tomorrow!
Really busy again today ... literally all week I've only been able to get 4 hours of sleep a night (well that's a lie .. last night I managed 4 and a half hours .. big difference
). My body is so worn down ... my eyes keep falling ... going to bed
Training - Upper
Bent over BB Rows: *45lb* 5 *65lbs* 115lbs* 3 *135lbs* 6, 6, 6, 5
Decline Bench Press: *45lbs* 5 *65lbs* 5 *125lbs* 8, 7, 7
WG Lat Pulldowns: *100lbs* 10, 9, 8
Cable Flies: *25lbs* 9, 5 Drop *20lbs* 4 3/4
Seated Face Pull: *50lbs* 14, 13
Preacher Curls: *70lbs* 8, 8, 7
V-bar Pressdown: *50lbs* 13, 13, 13
Tempo & RI's:
4-6 reps - (3/0/1), 2:00RI
6-8 reps - (3/0/2), 1:30RI
8-12 reps - (2-3/0/2), 1:00RI
12-15 reps - (2/0/2), :45RI
Cardio cooldown: 20 minutes on treadmill
20 minutes of stretching
Good workout .. nothing special. Last workout for this routine, bout to go on a 4-5 day break...
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, creatine
*Peri/Pwo* - Skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, apple, fibre 1,walnuts, fish oil,
Meal 3 - Egg beater, whey, quick oats, oat bran, peanut butter, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, wheat bran peanut butter, fish oil,
Meal 5 - Broccoli, hamburger, Yogurt
Meal 6 - Cottage Cheese, cocoa powder, strawberries, wheat bran, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, green tea
DoubleD- Are you sure?? I mean 15 bucks, is 15 bucks! That's a bottle of fish oil .. I mean really I completely 100% understand if you can't send me up one!
But .. if you still are ...
ROCKSTAR!! Emma- Thanks
lol my glutes and legs are also finding it hard to believe I'm almost at 200# !! Very sore today!I <3 the creatine. Espically this last week .. it's really helped in giving me the "kick" I need to get started in the morning.. I'm using 500ml of skim milk and .5 scoops of whey PWO. While in Toronto I was doing 250ml of skim milk and 1 scoop of whey .. but I want more carbs than that postworkout, so the bumping the milk up to 2 cups made sense .. (plus reading everything in your journal). I'm really liking it..
And yes .. I've been going through a cottage cheese fix lately!! going through about 750G of the stuff a day ...
Jaime - SOOOO good !!!
It smells amazing. Nope haven't tried the PB stuff yet .. but I plan on it shortly I'll let you know when I do!!PS e-mail coming tomorrow!
Really busy again today ... literally all week I've only been able to get 4 hours of sleep a night (well that's a lie .. last night I managed 4 and a half hours .. big difference
). My body is so worn down ... my eyes keep falling ... going to bed I bought the drink tonight. The station was actually open. I dont know exactly what the shipping will be, but I am on midnights, so I dont know if I will be able to get up in time in the morning before the mail room closes, but if not I will send it Monday.
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Jan 6
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 3 - Broccoli, Egg beater, Hamburger, apple
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 5 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar
DoubleD- Oh. My. God. Thank you soooo much DoubleD!! Like seriously I really appreciate you doing that for me! After learning there was a blue kind I've ALWAYS wanted to try it..
Busy day again! Soo tired, going to catch some zzz's now. I need em.
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 3 - Broccoli, Egg beater, Hamburger, apple
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 5 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar
DoubleD- Oh. My. God. Thank you soooo much DoubleD!! Like seriously I really appreciate you doing that for me! After learning there was a blue kind I've ALWAYS wanted to try it..
Busy day again! Soo tired, going to catch some zzz's now. I need em.
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Jan 7
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 3 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar, green tea
Alright day... lots of homework + a 6 hour shift at work.
Tomorrow however ...gotta go to school in the am + got a doc appointment +Gotta get my paycheck and cash it + Grocery shop + Train two of my friends at the gym + Do a DNA model for Biology class ..
Shall be busy..
Well off to do a Bio lab before bed.. hopefully it isn't long...
Oh and on a side note - I'm fucking starving!!!!
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 3 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar, green tea
Alright day... lots of homework + a 6 hour shift at work.
Tomorrow however ...gotta go to school in the am + got a doc appointment +Gotta get my paycheck and cash it + Grocery shop + Train two of my friends at the gym + Do a DNA model for Biology class ..
Shall be busy..Well off to do a Bio lab before bed.. hopefully it isn't long...
Oh and on a side note - I'm fucking starving!!!!
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Jan 8
Training - Light shit
45 mins of light cycling.
Then played some squash and dodge ball with friends after I trained em at the gym
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, SF syrups, SF rockstar, green tea
I'm really really really enjoying training my friends... in fact people saw me around the gym training them and then came up to me and asked me stuff about some exercises, and got me to show them around at the machines.
I'm really liking it..
Training - Light shit
45 mins of light cycling.
Then played some squash and dodge ball with friends after I trained em at the gym
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, SF syrups, SF rockstar, green tea
I'm really really really enjoying training my friends... in fact people saw me around the gym training them and then came up to me and asked me stuff about some exercises, and got me to show them around at the machines.
I'm really liking it..
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Jan 9
Training - 20 minutes of stretching
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, green tea
Hey DoubleD! Ya things are going good.. just really cramed with homework/life stuff + getting very little sleep..
I wake up at 4:30am this morning.. 5:30am comes around and I blinked .. it was suddenly 5:45am.. then my eyes started to get really heavy .. I figured if I just layed in my bed a wiggled my fingers I wouldn't fall asleep. Nope, as soon as I layed on the bed I was out. Woke up at 6:45.. Got to work doing some homework + my upcoming routine/diet stuff .. but the words were so blurry.. I would read stuff but it wasn't registering and I'd have to read it three time before it sank in. So by 7:30 I figured this time if I layed in my bed for a second but wiggled my fingers I wouldn't fall asleep can you guess what happened? 8:05 was when I woke up.. I should of been in the shower 25 minutes beforehand! Jumped up and was rushing around like mad.. was really late for school.
LOL and then in the afternoon I feel asleep during my last Biology class.
Off for some real sleep!
Training - 20 minutes of stretching
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple
Meal 5 - Broccoli, Egg beater, Hamburger, apple
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, green tea
Hey DoubleD! Ya things are going good.. just really cramed with homework/life stuff + getting very little sleep..
I wake up at 4:30am this morning.. 5:30am comes around and I blinked .. it was suddenly 5:45am.. then my eyes started to get really heavy .. I figured if I just layed in my bed a wiggled my fingers I wouldn't fall asleep. Nope, as soon as I layed on the bed I was out. Woke up at 6:45.. Got to work doing some homework + my upcoming routine/diet stuff .. but the words were so blurry.. I would read stuff but it wasn't registering and I'd have to read it three time before it sank in. So by 7:30 I figured this time if I layed in my bed for a second but wiggled my fingers I wouldn't fall asleep
can you guess what happened? 8:05 was when I woke up.. I should of been in the shower 25 minutes beforehand! Jumped up and was rushing around like mad.. was really late for school.LOL and then in the afternoon I feel asleep during my last Biology class.
Off for some real sleep!
???
Tom-tom... just because you are on a rest week doesn't mean you need to not eat anything with proper energy in it (hence your tiredness).... I love the fudge as much as you, but just be careful ok - cause there is not a lot in it...
A rest doesn't = no food - Cause this is when you are going to be repairing and growing... So try to eat a few more carbs tomorrow before you start your new training program. You'll probably need it.
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I don't think the energy thing isn't necessarily food related.. I think it's a combo of a lot of stress + only getting four hours of sleep each night for the past two weeks.
That food = 2500 calories with about 220G of carbs..
I'll lower the fats, up the calories to 2650 and up the carbs to 310 for ya - And for me, I want that extra energy in the gym tomorrow 
!!!! Omg I'm so excited to start up this routine tomorrow!!!! (and don't you worry I promise you there will be no 'starving' myself!)
That food = 2500 calories with about 220G of carbs..
I'll lower the fats, up the calories to 2650 and up the carbs to 310 for ya
- And for me, I want that extra energy in the gym tomorrow !!!! Omg I'm so excited to start up this routine tomorrow!!!! (and don't you worry I promise you there will be no 'starving' myself!)- Joined
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Jan 10
Training - Nothing .. not even any stretching
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, oat bran, apple
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple, oat bran
Meal 5 - Broccoli, Egg beater, Hamburger,
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, green tea
ROUTINE STARTS TOMORROW!
Should really head to be ASAP! I'm going to need a good nights worth of sleep!
Training - Nothing .. not even any stretching
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 2 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, oat bran, apple
Meal 3 - Yogurt, lettuce, fiber 1, Peanut butter, whey, quick oats, oat bran
Meal 4 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil, apple, oat bran
Meal 5 - Broccoli, Egg beater, Hamburger,
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder, fish oil
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, green tea
ROUTINE STARTS TOMORROW!
Should really head to be ASAP! I'm going to need a good nights worth of sleep!
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Jan 11
Training - Highest weights only, exercises in random order ~
Single Arm Smith Machine OH Press: 15lbs
Pull-throughs: 50lbs
DB Lateral Raise: 12lbs
Leg Press: 360lbs
Upright Rear Trap Fly: 15lbs
Leg Press (again): 180lbs
Cardio: 25 minute cooldown
Stretching: 20 minutes worth
Since I'm working with Emma-Leigh for this Program I'll only be posting highest weights, with the exercises in random Order. So no rep scheme, Rest intervals, or tempo allowed.
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Whey, creatine
*PWO* skim milk, whey, creatine
Meal 2 - Yogurt, lettuce, whey, olive oil
Meal 3 - Egg beater, tuna, olive oil
Meal 4 - Hamburger, Broccoli, tuna, fish oil
Meal 5 - Hamburger, Broccoli, tuna, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder,
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, LOTS of green tea
Was nice to be back in the gym today.
Bad day overall though - fucking stressed as hell from school. Not going tomorrow. I need to get away from it all.
Was also very cold and hungry all day, drank lots and lots of green tea... gah won't winter just leave already?
Training - Highest weights only, exercises in random order ~
Single Arm Smith Machine OH Press: 15lbs
Pull-throughs: 50lbs
DB Lateral Raise: 12lbs
Leg Press: 360lbs
Upright Rear Trap Fly: 15lbs
Leg Press (again): 180lbs
Cardio: 25 minute cooldown
Stretching: 20 minutes worth
Since I'm working with Emma-Leigh for this Program I'll only be posting highest weights, with the exercises in random Order. So no rep scheme, Rest intervals, or tempo allowed.
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Whey, creatine
*PWO* skim milk, whey, creatine
Meal 2 - Yogurt, lettuce, whey, olive oil
Meal 3 - Egg beater, tuna, olive oil
Meal 4 - Hamburger, Broccoli, tuna, fish oil
Meal 5 - Hamburger, Broccoli, tuna, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder,
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar, LOTS of green tea
Was nice to be back in the gym today.
Bad day overall though - fucking stressed as hell from school. Not going tomorrow. I need to get away from it all.
Was also very cold and hungry all day, drank lots and lots of green tea... gah won't winter just leave already?
YAY!!
You got to train!! WHOOO HOO!!!How did you like the program Tom-Tom?
Since when was 25 mins 'a cool down'!?
LOL - you know... this has interested me for ages now - but I have never asked before... HOW on earth do you stomach LETTUCE pre-workout at 5am in the morning?!
ps: And... hmmm.. fibre 1 pre weights workout??
Sorry to hear things are so sucky at school... Arggg.... Any reason why or was it just sucky in general??[it is times like this I always remember a saying one of my old friends had.... "it could be worse... you could be stabbed...".
]I hope your day is better tomorrow...
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Loved it! - And I loved this mornings as well - my chest is fried... I haven't worked chest that hard in MONTHS.YAY!!
How did you like the program Tom-Tom?
Since when was 25 mins 'a cool down'!?
hahaha. I'm RAVENOUS in the mornings! Therefore if Need something really filling in the mornings or else I'll be so hungry during my workout I won't be able to focus.LOL - you know... this has interested me for ages now - but I have never asked before... HOW on earth do you stomach LETTUCE pre-workout at 5am in the morning?!
ps: And... hmmm.. fibre 1 pre weights workout??
So I'll take 5 cups of lettuce, and make a dressing with the yogurt + crystal light.
And then I'll add a bit of fiber 1 on top for extra crunch! I know not the best Pre workout .. but at 1/4 a cups worth (50 cals, 7G fiber) I don't think it matters too much...ps I actually eat all that at 4:30am not 5
lol Becuase my teachers are idiots. They screw up and didn't time the course correctly so now they're rushing to get everything in to us before the exams. For instance we go into bio class Wed and he tells us we have a test on genetics FRIDAY! Two days away! Not to even mention we haven't even covered anything in genetics so I wouldn't be able to completely study even If I had the time. He finished all the genetics stuff last class on Thurs, + gave us a lab on genetics due monday. So I'm skipping that class today and will study over the weekend and do it Monday.
[it is times like this I always remember a saying one of my old friends had.... "it could be worse... you could be stabbed...".
I hope your day is better tomorrow...
Then in Food science because the original teacher left on stress leave, and left no course outline for the last month in class we have been doing nothing! (literally - Do you know what we would do? The teacher would let the 'boys' in class go on the internet and bring up a website full of homemade street fights and then the class would sit down watching people bash each others skulls in on someones back yard for money
) And then since Wednesday we've been giving three projects becuase the school board informed her that we have to cover certain things.And then In Pre-calc I'm so lost the teacher didn't even mark my last quiz. I had a bit of a breakdown and he felt bad and didn't count it for me..
But your right it could be worse, LOL like you said I could be stabed! hahaha.
---------------------------------------------------------------------
Well just got back from the hospital, had an ECG done. (before xmas I took a bit of an 'attack', was sitting on my bed and my heart started racing at about 160BPM, pains in my left shoulder/mid back + vision a bit blurred, lasted for 30-60 minutes... I lost count) The nurses aren't allowed to tell you the results but I sweet talked this one for a good while and I got her to Tell me ' You don't have to worry, however you are borderline (borderline for what I don't know??) and that my doctor will more than likely be calling me after seeing the results.'
Hmmm... just be careful k - you really should be having some 'proper' food before your workout.... All that fibre is the LAST thing you want on board! [and it may be disrupting the absorption of your pre-workour creatine too...]... I'm as hungry as the next person when I wake up - but because it has such an impact on training - this meal is when I am stictly about 'what I need' and not 'what I want' thing.... Safe the lettuce for later in the day...hahaha. I'm RAVENOUS in the mornings! Therefore if Need something really filling in the mornings or else I'll be so hungry during my workout I won't be able to focus.
So I'll take 5 cups of lettuce, and make a dressing with the yogurt + crystal light.
ps I actually eat all that at 4:30am not 5
back at you...!!! 
Ok Tom - I'm getting my cranky hat out here - STOP IT WITH THE CAFFEINE ALREADY!!! Until you know what is going on with your heart - DO NOT risk it.... PEOPLE CAN DIE FROM HEART CONDITIONS! YOU CAN DIE FROM A HEART CONDITION
Well just got back from the hospital, had an ECG done. (before xmas I took a bit of an 'attack', was sitting on my bed and my heart started racing at about 160BPM, pains in my left shoulder/mid back + vision a bit blurred, lasted for 30-60 minutes... I lost count) The nurses aren't allowed to tell you the results but I sweet talked this one for a good while and I got her to Tell me ' You don't have to worry, however you are borderline (borderline for what I don't know??) and that my doctor will more than likely be calling me after seeing the results.'
I hope you're ok. I need you around!!
P.S. Hells ya on the skipping school part. But be careful, in uni, it's kind of like dog year. Skipping one day of uni = skipping a week of school.
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Jan 12
Training - Highest weights only, exercises in random order ~
Decline Bench Press: 95lbs
BB Skullcrushers: 45lbs
Bench Press: 125lbs
Stick crunches: 35lbs
Cable Flies: 10lbs
Bench Press (again): 95lbs
Landmines: *Bar+30lbs*
Cardio: 20 minute cooldown
Stretching: 20 minutes worth
GOOD workout. Chest/arms were fried...
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Whey, creatine
*PWO* skim milk, whey, creatine
Meal 2 - Yogurt, lettuce, whey, olive oil
Meal 3 - Egg beater, tuna, olive oil
Meal 4 - Hamburger, Broccoli, tuna, fish oil
Meal 5 - Hamburger, Broccoli, tuna, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder,
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar,green tea
Adrian - Hey! Ya *hopefully* my last year .. I haven't recieved a reply for Ryerson yet
Emma - Sending ya a PM ...
Jaime - Seriously? But don't they have all the nights online that I can get?? *fingers crossed*
Ok woke up with a scratchy throat, been bugging me all day.
Also very hungry - I hate low carb days... always hungry + the high fat always does funny things with my Tummy Oh well I get yummy, tasty, delicious filling carbs tomorrow!!
Heading to bed! No sleeping in for me tomorrow, still gotta be up at 4:20am, told some friends I'd take them to moncton tomorrow morning.
Night !
Training - Highest weights only, exercises in random order ~
Decline Bench Press: 95lbs
BB Skullcrushers: 45lbs
Bench Press: 125lbs
Stick crunches: 35lbs
Cable Flies: 10lbs
Bench Press (again): 95lbs
Landmines: *Bar+30lbs*
Cardio: 20 minute cooldown
Stretching: 20 minutes worth
GOOD workout. Chest/arms were fried...
Diet -
Meal 1 - Yogurt, lettuce, fiber 1, Whey, creatine
*PWO* skim milk, whey, creatine
Meal 2 - Yogurt, lettuce, whey, olive oil
Meal 3 - Egg beater, tuna, olive oil
Meal 4 - Hamburger, Broccoli, tuna, fish oil
Meal 5 - Hamburger, Broccoli, tuna, fish oil
Meal 6 - Cottage Cheese, strawberries, Peanut butter, Wheat bran, Cocoa powder,
Additional: Crystal light, salt sub, diet pepsi SF syrups, SF rockstar,green tea
Adrian - Hey! Ya *hopefully* my last year .. I haven't recieved a reply for Ryerson yet
Emma - Sending ya a PM ...
Jaime - Seriously? But don't they have all the nights online that I can get?? *fingers crossed*
Ok woke up with a scratchy throat, been bugging me all day.
Also very hungry - I hate low carb days... always hungry + the high fat always does funny things with my Tummy
Oh well I get yummy, tasty, delicious filling carbs tomorrow!! Heading to bed! No sleeping in for me tomorrow, still gotta be up at 4:20am, told some friends I'd take them to moncton tomorrow morning.
Night !
- Status
