Tom's On a Recomp

[Tom_B]

Dec 4

Training - Lower + Lats
Deadlift: *45lbs* 5 *135lbs* 5 *205lbs* 6, 6, 6, 6
Leg Press (high & wide): *180lbs* 5 *270lbs* 5 *430lbs* 7, 7, 6 owwie...
V-Bar Pulldown - *105lbs* 8, 8, 8, 8 mucho faituge happening here ..
Pullthroughs: *35lbs* 15, 15
BB Step ups: *105lbs* 10/10, 9/9 hard as fuck! i don't expect this to progress to quickly..
Straight Arm Pulldowns: *45lbs* 15, 15

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

Great workout, this one always kicks my ass. That's also a PR on the deadlifts!

Diet -
Meal 1 - Yogurt, whey, lettuce, fibre 1
*Peri/PWO* - Skim milk, whey
Meal 2 - Yogurt, egg beater, lettuce, fibre 1
Meal 3 - Protein bar
Meal 4 - Cottage Cheese, strawberries, cocoa, SF metamucil,
Meal 5 - Shrimp, variety of vegetables
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil,

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

Well unforutnaly there was no storm... not even the slightest bit of snow!!

However ... half way through the afternoon it started snowing .. and kept snowing. By 4 o'clock when I had to go to work, the road was lightly covered.. however that didn't mean it wasnt' slippery. I nearly spun out three times and almost ran into a stop sign twice. Some scary stuff ... and that was with me literally going 10mph. It took me 12 minutes to drive to work when normally it's a 2-3 minute drive. So i got an appointment tomorrow to get new tires on my car . but the snow conitnued. There's been crash crashes and cars driving into ditches all over, in fact one girl that we work with, her husband got into a crash and TOTALED the car, it buckled ..
The last I heard of my mom was shewas out in springhill (15 minute highway drive) .. she said she couldn't leave becuase she was spinning all over the road and that a friend was coming otu to get her .. well I didn't hear form her all night and was calling her cell phone non stop .. it doesn't hit you how much you care about someone (even if they piss you off ALOT) until your really worried about them .. I ended up calling my aunt val and my mom was fine and with aunt val .. so that's good.

And my drive home from work took 15-20 minutes .. GAH!
The interent says were only suppo to get 1cm (lol we've gotten way more than that) the radio says 4-5cm and then the weater network says 15-20cm .. so no one knows who to believe.
*fingers crossed again that maybe tomorrow there will be no school!!*

 

[Double D]

No storm, sorry to hear that...

I expect you to progress nicely on those BB stepups, I mean why not your a healthy youngester, it will happen!

 

[Tom_B]

Dec 5

Training - Modified Upper
Well I wanted to do something more higher rep/ glycogen depletion type stuff today ... the RI's are :45-1:00 with a 2-3/0/2-3 tempo for all exercises and sets
Incline DB Press - *15lbs* 12, 12*30lbs* 15, 14, 12, 10 drop *25lbs* 4
One Arm DB Row - *15lbs* 12/12, 12/12 *35lbs* 14/14, 14/14, 12+1/12+1
Seated DB Press - *20lbs* 15, 10 DROP *15lbs* 5 81/2 DROP *15lbs* 4
Seated Cable Row - *80lbs* 15, 15
Decline DB Flies - *15lbs* 20, 20
BB Skull crushers - *25lbs* 15 *30lbs* 14, 13
Incline DB Curls - *15lbs* 20/20
21's - 2 sets using 15lbs

Good workout .. holy god my chest is certainly feeling it ..

Diet -
Meal 1 - Yogurt, whey, lettuce, fibre 1
*Peri/PWO* - Skim milk, whey
Meal 2 - Yogurt, egg beater, lettuce, fibre 1
Meal 3 - Tuna
Meal 4 - Egg beater

1st round -
1/2 of a cake
1 bit of a pumpkin cheesecake (it was gross)
1 slice of a apple crisp pie (it was gross)
.6L of ice-cream
2 cups of fibre 1 cereal
1/4 a box of chocolate lucky charms
2 pieces of cookie dough
1 sugar cookie
1 HUGE cinnamon roll
4 clodhoppers (they were gross)
1 chocolate
1 protein bar
2 sugar doughnuts
3 white chocolate covered oreos
3 normal oreos
1 ice - cream sandwhich
Skim milk
6" pizza with hamburger
6" garlic finger
Order of chicken strips and fries

2nd Round (2 hours later) -
1L of ice cream
1/4 a box of choclate lucky charms cereal
2 cups of fibre 1
skim milk
1 protein bar
1 HUGE cinnamon roll

belly is in pain .. and I haven't slept for 22 hours.

Additionals : Coffee, crystal light powder,Salt subsitute, green tea ,
Water : no clue

DoubleD - They're just soo damn hard! And by that point in the workout I'm so fatigued + the bench is a bit wobbly and it's not 100% safe .. hahah but I'll be trying my best! I always do!


busy busy busy day! then in the afternoon/night .. well my diet speaks for itself
I might try and get some sleep .. if I can ..

 

[Tom_B]

Dec 6

Training - Rotator Cuff + Core + Cardio
Rotator Cuff - 4 sets

Core: :45RI slow tempo
Decline Sit-ups: *35lbs* 12, 12, 10
Landmines: *Bar + 30lbs* 9/9
Weighted V-ups: *25lbs* 12, 12, 12

Cardio - 40 minutes
30 minutes of a step+pump class
10 minutes of HIIT

Diet -
Meal 1 - Huge piece of cake, 8 sugar cookies, 1L of ice-cream, 1/4 a box of cereal, 2 cups of fibre 1, can of tuna, 1 oatmeal and cream cookie, skim milk
Meal 2 - Yogurt, lettuce, egg beater, walnuts, fibre 1
Meal 3 - Protein bar, hamburger, broccoli
Meal 4 - Yogurt, lettuce, tuna, fibre 1
Meal 5 - Protein bar
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, walnuts

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

So I did end up getting a bit of sleep .. woke up very bloated but starving at the same time .. I coudln't resist ...
It's so weird. Like I've been hungry all day, but I'm very very bloated... and fuck did I eat ALOT I shoudl not be hungry ..
Veins and striations are back in full force though (about 2-3 days before my cheat they start to fade a bit) and energy is certianly high, even though I feel a bit shitty .. I don't know I'm all fucked right now haha. Bloated as fuck but very hungry, full of energy but sluggish .. very weird.

Anyways time to get some sleep ..

 

[Tom_B]

Dec 7

Training - Lower + shoulder
Squats: *45lbs* 5 *115lbs* 5 *185lbs* 6, 6, 5, 5
RDL: *45lbs* 5 *95lbs* 5 *165lbs* 8, 8, 8
Seated BB OH Press: *30lbs* 7 *70lbs* 8, 8, 8, 7
Leg Ext: *45lbs* 13, 10+3
BB Reverse Lunge: *115lbs* 11/11, 11/11
DB upright Row: *25lbs* 9, 9

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

Great workout, lots of fatigue..

Diet -
Lots of food, running late for the gym so I don't got time to post!

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

Busy Busy day yesterday hence why I didn't have time to post.
But I sold all my old weights / bench / BB/ DB from two years ago for 100 dollars! .. which is perfect timing considering I used the last scoop of my whey this morning.

 

[Emma-Leigh]

?? no diet?? why?? Not so good on the eats today?


**edit - oh, wait, just saw you were running late! Have fun at the gym!! **

 

[BulkMeUp]

Meal 1 - Huge piece of cake, 8 sugar cookies, 1L of ice-cream, 1/4 a box of cereal, 2 cups of fibre 1, can of tuna, 1 oatmeal and cream cookie, skim milk

You had cake, cookies, ice cream and tuna for breakfast???!!!

 

[Tom_B]

Dec. 8

Training - Rotator Cuff + Stuff
Rotator Cuff: 4 sets

Cardio: 15 minutes
5 minute warm up on stepper
10 minutes on stepper with HR between 140-150BPM

Circuit/Core/GPP thing: 35 minutes
Repeated 4x with as little rest as possible

High Box March: 20 reps per leg
Hindu push-ups: 10 reps
supine row (fat man pulls): 10
Weighted Crunch: 10
Jump rope: 100
Burpee to chin-up: 8
Feet Elevated Push up: 10
Cable Crunch: 10
Mountain Climber: 20 reps per leg
DB Renegade Rows: 5 reps each arm
Single Arm DB Thrusters: 10 each arm

GREAT workout. Had alot of fun. Lately I've been really really really detesting traditional cardio (treadmill, eliptical, bike, stepper etc.) and every friday I've been dreading having to do it.. See I love cardio like step classes, something where your not doing a continous movement for a long period of time... so I decided to do that circuit, and it was SOO much fun! First time doing alot of those things (the burpes, chin-ups, hindu push-ups etc.) and was surprised I was actually able to do them. Worked up a huge sweat, I'll defintly be doing this from now on.

Diet -
Meal 1 - Yogurt, lettuce, fibre 1, whey, apple
Meal 2 - Yogurt, lettuce, egg beater, fibre 1, apple
Meal 3 - Protein bar
Meal 4 - Cottage cheese, strawberries, cocoa, SF metamucil, Peanut butter
Meal 5 - Hamburger, broccoli
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, Peanut butter

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi, SF energy drink
Water : 5L

Emma - hahah ya. All you need to do is look at my shoulder+lat day and it's the exact same thing... oh wait I actually thought I'd mix it up and added some extra yogurt to meal 5 lol
Oh Emma I had SOO much fun at the gym. I enjoyed that GPP stuff soo much.

Adrian - haha ya. I woke up .. and was really really hungry .. I went upstairs and saw all the leftovers I hadn't eaten .. I stood in my kitchen staring at them.. continued to stand there staring for a good 5 minutes. And then I started to eat everything that was left on the table .. afterwards I figured I should get SOME protein into me .. so I had tuna. lol.
But you have no idea how much I've been resisting the temptations of having another breakfast like that. My hunger lately has been crazy..I've put on a pound or two (weight has been holdng steady at 139-140 for the last two weeks), but my stomach is extrmely tight, and the etches of my abs are certainly there. And once I flex them, depending on the time of day and what I have jsut eaten, you can see my abs.. (not like a ripped 6 pack or anything but they're starting to build/come through..)
But I've been soooo hungry! I didn't think it was possible for my appetite to increase, but it has .. even my sense of smell for food has heightened. Working in the restaurant is killing me, because all the food is smelling 10x better and has a much stronger aroma.. it's so hard not to binge..

On a side note I'm not sure why I gained some weight. Either one of two options,
1) My 'cheat' meals/day have finally caught up with me.
2) The only change I've made to my diet is I've stoped drinking SF energy drinks (due to money issues) for the past two weeks. Now this would also make sense considering I started drinking the SF energy drinks in Toronto and right after I started I lose those 7lbs in two weeks. I've also noticed my bowels movements have become alot less frequent after stopping the SF energy drinks .. but sure enough I had one today and litterally RIGHT after drinking it I had to go to the washroom .. soo

 

[Double D]

Extra yogurt, oh dont hurt yourself...haha. jk. Hope all is well Tom, to much goes wrong with you much to often. Keep chuggin along buddy, you are doing a fine job!

 

[Emma-Leigh]

LOL - that workout looks oddly familiar!

Glad you liked it!

ps: seems both of us are on feeding frenzy patterns at the moment! Hope your hunger gets under control too... (have you considered more frequent re-feeds? Say doing a high day ever 3 days or so?)...

ps: Imagine the grocery bills if we DID live together!

 

[Tom_B]

Dec 9

Training - Upper
Bent over BB Rows: *45lbs* 5 *65lbs* 5 *125lbs* 6, 6, 5, 5
Decline Bench Press: *45lbs* 5 *65lbs* 5 *115lbs 8, 8, 7
WG Lat Pulldown: *95lbs* 10, 9, 8+1cheat
DB Flies: *30lbs* 9 *25lbs* 11 someone was using the cables and I didn't feel like waiting, so I justed used DB's instead of doing cable flies
Seated Face Pull: *45lbs* 15, 15 was just feeling these today! Got +2 reps on the first set and +3 reps on the second set!!!
Preacher Curls {5/2/3}: *60lbs* 8, 8, 6 BURN!
V-bar Pressdowns: *45lbs* 13, 12, 10+2

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

Core: Wood Choppers: *45lbs* 12/12, 12/12
Cable Crunch (away from pulley): *80lbs* 12 *90lbs* 12
Planks: *25lbs on back* 2 sets held till failure.. not sure how long that was.

10 minute cardio cooldown

Great workout today. I found that doing the cable crunches away from pulley is alot harder and I can certianly feel it alot more .. also first time doing weighted planks today .. wow. my stomach was so sore .. really loved them.

Diet -
Meal 1 - Yogurt, whey, lettuce, fibre 1, quick oats, pear
*Peri/PWO* - Skim milk, whey, quick oats
Meal 2 - Yogurt, Cottage Cheese, lettuce, fibre 1, pear, walnuts
Meal 3 - Egg Beater, tuna, ACV, oatbran, apple, PB
Meal 4 - Broccoli, tuna, ACV, hamburger, apple, walnuts
Meal 5 - Cottage cheese, strawberries, cocoa, SF metamucil, PB

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

DoubleD - mmm yogurt!! I eat a 750G a day! Can't get enough of the stuff. ya there's certainly days where I wish I had better luck.. yesterdy I sliped on some black ice going to my car, came down pretty hard on my elbow/hip .. really bruised/ tender. Plus the girl at work that I sold my old gym equipement to for 100 dollars, gave me the money yesterday and was going to pick it up today. Found out today thought hat her uncle was going to give her his 1500 dollar gym stuff so she doesn't want to buy the stuff anymore and I had already gone out and spent 50 dollars on whey powder since I ran out. So I gotta pay her back monday.. gah.

Emma- hahaha ya I took some exercise Ideas from yours and Cowpimps journal. I couldn't decide though to try out one of his layouts (doing 3 seperate circuits) or yours (doing all the exercises in one circuit). Figured doing it all in one circuit would be much more heart racing.. so I addd about three exercises and threw in some row stuff and a bit more push-up type stuff. Much more fun than running in place on a treadmill for 35 minutes!

Ya hunger has been a real bitch lately (I'm sure I don't need to tell you that!!) it's retarded, I'm always counting down to my next meal and the aroma of food is getting so much stronger.. I would like to 're-feed' every 3 days or so, but I know if I did that I would start to put on the weight.. and I'm really looking to maintain my current BF or even get a bit leaner (just body recomp stuff, not dieting down or anything). I'm going to get through the xmas holiday as this Saturday were having a turkey dinner + celebrating 3 birthdays (mine, tammy's and lukies) so theres going to be much much food .. + then there'll be xmas dinner (or even a full out day's worth of pigging out). But if hunger issues aren't fixed after xmas I'm going to have to re-evalute and figure something out.

lol don't mention grocery bills .. I spent about 250 dollars this week on groceries!! I'm soo broke! I really have no idea how I'm going to xmas shop.
bahaha I think the most 'strangest' thing we'd need to do if we were roommates is probably buy a completely seperate fridge just to store all of our Cottage cheese LOL.

 

[Double D]

Damn the luck on the gym equipment deal. Oh well atleast it forced ya to let go of some of that cash and get ya some protein.

Whats ACV in your diet?

 

[Tom_B]

Dec 10

Training - OFF

Diet -
Meal 1 - Yogurt, lettuce, fibre 1, tuna, walnuts, pear, ACV
Meal 2 - Yogurt, lettuce, fibre 1, egg beater, walnuts, a[[;e
Meal 3 - Cottage cheese, strawberries, cocoa, SF metamucil, Peanut butter
Meal 4 - Hamburger, broccoli
Meal 5 - Cottage cheese, strawberries, cocoa, SF metamucil, Peanut butter

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi, SF energy drink
Water : 5L

DD - Ya I know .. just when I thought I was going to get some extra cash it turns out I become in debt by 40 dollars . ACV = Apple Cider Vinnegar.

Really tired and really sore. My entire body is aching, even my legs.. and my last workout for them was thurs.
Had to work all day and then do homework .. and my hunger almost got the better of me .. I went so far as to pull the cookie out of the box and held it in my hand .. stared at it .. sighed and then but it back in the box.

 

[BulkMeUp]

Hope you didnt hurt yourself too bad. A couple of years ago i fell on my right shoulder on some ice. It took over 3 weeks to get back to normal!

ACV is said to help with fatigue. After a few weeks of taking ACV I have noticed that i am less fatigued . Or maybe it is just a placebo effect, i cant be sure Hopefully it will help with your fatigue as well, but only if you get good regular rest/sleep as well

 

[Emma-Leigh]

Emma- hahaha ya I took some exercise Ideas from yours and Cowpimps journal. I couldn't decide though to try out one of his layouts (doing 3 seperate circuits) or yours (doing all the exercises in one circuit). Figured doing it all in one circuit would be much more heart racing.. so I addd about three exercises and threw in some row stuff and a bit more push-up type stuff. Much more fun than running in place on a treadmill for 35 minutes!

I have been HATING cardio at the moment too... can't bring myself to do it... (not only that - but I have not had the time recently either - barely have enough time for bathing! And I would rather that than doing the tready )... But I don't mind these curcuits!! Only thing is that they are a lot more of a 'semi workout' - so they enduce a lot more muscle fatigue than plain cardio...

Ya hunger has been a real bitch lately (I'm sure I don't need to tell you that!!) it's retarded, I'm always counting down to my next meal and the aroma of food is getting so much stronger..

Completely understand!!! (hence my overly excessive vege consumption! LOL)

I would like to 're-feed' every 3 days or so, but I know if I did that I would start to put on the weight.. and I'm really looking to maintain my current BF or even get a bit leaner (just body recomp stuff, not dieting down or anything).

Some of the BEST diets involve more frequent re-feeds tom - but they are proper re-feeds (not your 'food fests')... So it would be a targeted and controlled intake of food over a set amount of hours. You do them properly and you'll get lean (very, very lean)....

lol don't mention grocery bills .. I spent about 250 dollars this week on groceries!! I'm soo broke! I really have no idea how I'm going to xmas shop.
bahaha I think the most 'strangest' thing we'd need to do if we were roommates is probably buy a completely seperate fridge just to store all of our Cottage cheese LOL.

Hee hee hee.... That - and the fact that we actually think the CC/psyllium 'fudge' concoction thing we eat are TASTY!!

 

[Tom_B]

Dec 11

Training - Lower+Lats
Deadlift: *45lbs* 5 *135lbs* 5 *215lbs* 5, 5, 5, 5 FUCK ya! These were really good, almost puked on every set.
Leg Press (high & wide): *190lbs* 5 *270lbs* 5 *430lbs* 8, 7, 7 ouchie
V-Bar Pulldown: *110lbs* 8, 8, 8, 8
Pull-Throughs: *35lbs* 15, 15
BB Step-ups: *105lbs* 10/10, 10/10
Straight Arm Pulldowns: *50lbs* 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

10 minute cardio cooldown

GREAT workout! Felt really strong, hit alot of PRs, and I'm already feeling the DOMS settling in

Diet -
Meal 1 - Yogurt, whey, lettuce, quick oats, pear
*Peri/PWO* - Skim milk, whey, quick oats
Meal 2 - Yogurt, Cottage Cheese, lettuce, fibre 1, apple, walnuts, oatbran
Meal 3 - Egg Beater, oatbran, pear, walnuts
Meal 4 - tuna, ACV, oatbran, apple, Peanut butter
Meal 5 - Broccoli, yogurt, hamburger, fish oil
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, PB, fish oil

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

Adrian: Ya bruising is starting to go. Meh I only use the ACV with my tuna to help flavour it, I'm still really run down and fatigued. I'm getting 5 hours of sleep a night...

Emma: Ya I was debating if I shoudl switch my Upper body workout on saturday with the circuits on Friday. But it seems that my saturday workout didn't suffer ..
hmm good point about the refeeds. I think this is my game plan, I'm going to have my cheat on Saturday (the 16th) with the family, then between the 17th and 25th maybe diet down (maybe some sort of PSMF thingy.. probably not though), then on the 25th have an all out all day feast! Then come new years with my new set of measurments re-evaluate myself, see where I stand and then probably start up with some proper re-feeds every 3-4 days.
OMG the fudge cottage cheese concoction is easily my favorite meal of the day.

Really 'painful' day. I haven't had a proper bowel movement in the last couple of days, and was in alot of pain all day, I mean ALOT. It felt like all my food was backing up into my throat. Well I gave it all day, and by 7pm I still didn't have a bowel movment. So I took a suppository laxative, ugh I just had to I was in so much pain ..
feeling a bit better now, but even the suppository didn't completely work .. fucks sake. I think theres something seriously messed with my digestive system .. theres ALWAYS chunks of full pieces of lettuce with my stools (with walnuts sometimes ), they're always 'sinkers' (so a sign that my vitamins/minerals are being absorbed) and they're always a weridish color - and now that I've stoped drinking my SF energy drinks my bowels just aren' working properly .. *sigh*.
But I'm not sure if this is a common thing that happens alot to people or not ..
Oh and I've added fish oil back to my diet after a few months of hiatus. Not that I have the money technically ..

 

[BulkMeUp]

chew chew chew your food... gently i your mouth
merrily merrily merrily it goes into your gut...

 

[Tom_B]

Dec 12

Training - Upper
Incline DB Press: *15lbs* 5 *25lbs* 5 *45lbs* 4, 4, 3 DROP *40lbs* 1 *40lbs* 5 Arg these are so fucking fustrating!
One Arm DB Row: *15lbs* 5/5, *25lbs* 5/5 *50lbs* 7/7, 7/7, 6+1/6+1
Standing Single Arm OH DB Press: - No Rests between arms - *25lbs* 10/10, 8/8, 6/6, 5/5, 1/1
Seated Cable Row: *95lbs* 12, 12
Decline DB Flies: *20lbs* 14, 14 OMFG! chest felt like it was going to rip in half..
BB skullcrushers: *45lbs* 8, 8, 6
Incline DB Curls w/ rotations: *20lbs* 12, 12, 9/9 DROP *15lbs* 8/8, 8/8 DROP *15lbs* 9/9

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

20 minute cardio cooldown

Another amazing workout! Only problem was, was my chest was still really sore from saturdays workout .. so that made things a bit difficult. Those Decline Flies were so painful.
I don't know what it is but since last week I've been having amazing workouts getting an extra 2-3 reps on all my sets or increasing weights (except my bench pressing .. but I know the problem with that, I have really weak Tris ). Hmm maybe these 2lbs I put on were a good thing hahahaha

Diet -
Meal 1 - Yogurt, whey, lettuce, quick oats, pear
*Peri/PWO* - Skim milk, whey, quick oats
Meal 2 - Yogurt, Cottage Cheese, lettuce, fibre 1, apple, walnuts, oatbran
Meal 3 - Egg Beater, oatbran, pear, walnuts
Meal 4 - tuna, ACV, oatbran, apple, Peanut butter
Meal 5 - Broccoli, yogurt, hamburger, fish oil
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, almond butter, fish oil

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

Adrian: LOL I do chew my food though!! hahaha. I actually looked it up on the internet and I guess it's not an uncommon thing. Theres actually a disorder or something called ' Rapid Gastric Emptying' where the food isn't able to digest properly in the small intestines and will come out like what I saw. And becuase it's goign through so fast huge amounts of insulin are being sent out as well so people will also experience hypoglycemia effects as well, luckily it's really only in people who have had gastric surgeries and some other diseases.
Oh well, things got back to working today No more intestinal pain/feelings of food being backed up into my throat! Gas bloat/pain was there though

Pretty non-eventful day, full of school and workings at the restaurant. Not going to school tomorrow though as they need me in the restaurant as there is some HUGE plant orders ($200-300 each) back to back.
And I finally think my mom is going to order the stuff from extremesportsnutrition.com for my tomorrow morning! I've really been on her case and she said that tomorrow morninging she'll call BB.com and see when the money will be put on her credit card and we'll go from there.
like I'm DESPERATE to order stuff off the internet. Right now I'm paying $35 for 600G of whey ... $35 fucking dollars each week on whey! (I've run out of the 2kg tubs that I stocked up on the last time my dad took me to costco).

 

[BulkMeUp]

Adrian: LOL I do chew my food though!!

If you are chewing properly and completly, you wont poop out whole food. Think about it, food cannot put itself back together in your stomach and come out whole! The only explanation is that it wasnt chewed. And since it wasnt chewed it couldnt get digested.

Remember digestion, especially carbs, starts in the mouth with the action of chewing food into a pulp and mixing saliva with the pulp. This helps in digesting food properly. Thats why it is important to chew properly and completely.

Practice chewing a certain number of times before you swallow. Kinda like counting sets and reps. Yes it will be boring, but if food is not broken down unlikely you will digest it. In that case you a just pooping away your money.

Have you checked if there are any stores in Moncton for supps?

 

[Tom_B]

Dec 13

Training - Core + Rotator cuff + Cardio + bit more core ..
Core: Rests as little as possible
Landmines:*30lbs* 12/12, 9/9, 9/9
Weighted V-ups: *25lbs* 12, 12, 12 Threw up in the middle of the first set .. good thing it was as I was coming up so gravity was working against the vomit, meaning it didn't go flying out my mouth, bad thing was I had to swallow it, chunks and all!! UGH..

Rotator Cuff: 4 sets

Cardio: 40 minutes.
35 minutes of step class Wasn't really into it .. couldn't fully push myself, plus during random times I would just stop .. plus I kept screwing up the combos because people kept staring at me..
5 minutes on Treadmill Stoped Becuase a guy that was in my step class asked me if I actually needed more..

More Core: Rests as little as possible
Weighted Planks: *25lbs* 2 sets
Weighted Decline Sit-ups: *35lbs* 11 Stoped .. just too many people staring at me..

*sigh* Bad shirt selection to wear at the gym today..


Diet -
Meal 1 - Yogurt, egg beater, lettuce, walnuts, fibre 1, pear
Meal 2 - Broccoli, hamburger, fish oil, apple
Meal 3 - Tuna, PB
Meal 4 - Cottage cheese, strawberries, cocoa, almond butter, fish oil
Meal 5 - Yogurt, Tuna, lettuce, walnuts, fibre 1,
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, almond butter,

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi, SF energy drink
Water : 5L

Adrian: I do chew my food, it comes out it the pieces. It's actually a pretty common thing for lettuce, nuts, and peppers I found could mean some of my intestinal bacteria are out of whack.
Yup I know all about amylase, saliva, breaking down the indigestible wrappers of food, making it compact, lubricating the food etc.
Guess what?! My mom actually ordered off the stuff for me today! BOO YA! it was from xtremesportsnutrition.com , a canadian store, so I'll be getting all my whey + creatine THIS TUESDAY! I seriously recommend you check them out Adrian, the Dynamatize Energized Xpand was only 49 dollars! They're really cheap ..

Tired .. and feeling just lousy ..

 

[Tom_B]

Oh also I'm not sure If I'm sticking to my original plan ( Cheat birthday for Saturday, do a modified PSMF diet till Xmas, do a all day feast for xmas then re-evaluate come new years ..). See My friend Danika sent out an e-mail to a bunch of us who have kind of 'parted' ways and haven't really spoken/hng out in a while.. it was about us all getting together on the 27th to go to Voo-doo and get drunk together for old times sake.
Well, one of the other people that is coming is ... ED! I haven't seen him since Last feburary, and I've changed so much since then, so I want to make sure I look fucking hot as hell when I see him so he thinks ' Damn .. I could of had that ..' {LOL yes I know pathetic, but thats the way my mind works } So that means not being all flabby/gross/bloated .. which means no all day feast for xmas.
So I'm not sure what to do .. I was thinking maybe jsut moving the all day food feast to this Saturday in celebration of me turning 18 then on xmas jsut have one of my single cheats.. and I guess if I did the all day feast on Saturday it would help with the PSMF diet ..
But I'm not sure .. suggestions?
Maybe I should jsut stick to my original plan? Maybe I won't be flabby/gross/bloated by the second day?
gah!

 

[Double D]

Dont ever worry about people starring at ya in the gym. I get it now and then, especially whenever I am benching. For some reason people think 3 plates are impressive, but obviously they havent worked out where I have in the past. I remember seeing a guy benching 4 plates for reps or 12. Now thats a stud!

 

[BulkMeUp]

thanks for the tip on xtremesportsnutrition.com. I'll get it from there. I dont need it right away, so lets see how long they take to send it to you.

And yes, dont bother about others. Just go about your business at the gym. you've paid to be there.

 

[Emma-Leigh]

Tom - if you were to do a PSMF you would be a catagory one dieter.... So follow the refeed suggestions as such... I would strongly suggest you did the workouts as suggested too - if you didn't you risk simply burning off your lean mass and the result would be a smaller [and flabbier] version of yourself.

 

[Tom_B]

Dec 14

Training - Lower+shoulders
Squats: *45lbs* 5 *115lbs* 5 *185lbs* 6, 6, 6, 6
RDL: *45lbs* 5 *95lbs* 5 *175lbs* 7, 7, 6
Seated OH BB press: *30lbs* 7 *75lbs* 7, 7, 51/2 DROP *70lbs* 3 *70lbs* 6
Leg Ext. - *45lbs* 14, 11+3
Reverse BB Lunges: *115lbs* 12/12, 12/12
DB Upright Row: *25lbs* 11, 11

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

20 minute cardio cooldown

Workout KILLED me this morning!

Diet -
Meal 1 - Yogurt, whey, lettuce, quick oats, pear
*Peri/PWO* - Skim milk, whey, quick oats
Meal 2 - Yogurt, Cottage Cheese, lettuce, fibre 1, apple, walnuts,
Meal 3 - Protein Bar, apple
Meal 4 - Egg beater, Peanut butter, pear, Yogurt
Meal 5 - Hamburber, bunch of chinese veggies, currry, fish oil
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, almond butter,

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi
Water : 5L

DoubleD & Adrian: Normally I don't care, let people stare all they want! .. but .. my t-shirt well was a bit see through .. and as a result you could see my ribs through my t-shirt (back and front) and you could also make out how my stomach concaved .. and then add in the fact that I had shorts on so you could see my toothpick legs/quad seperation + at cetain movements I get striations/tendons going through my neck .. so all that together I'm sure I didn't look too healthy.
Like I said after I went into the cardio room and some other guy from my step class came in he looked at me and asked if I actually needed more cardio .. I jsut played it off by laughing and said I only wanted about another 5 minutes and then just walked out.
But it got worse after I laying myself down on the decline bench because everything was even more concaved / now my hip bones were pointing out. Quite literally I turned everyones head in the gym.

Emma: Hey! I don't know the full details to the percise PSMF dieting, so I was going to modify it a bit. around 1200-1300 calories, and doing absoultuely no cardio. But now I dont' think I'm even goign to bother. I woke up this morning really lean.. so I'm just goign to contiue what I've been doing (or if I do decide to do PSMF it'll only be for 3 or 4 days), and on Saturday / xmas I'll have my one single cheat meal (maybe go back for seconds like I sometimes do) I mean I don't need to use my B-day / x-mas as an excuse to have an all day cheat day, if I want one if the future, I'll have one. No reason not to.

Phew exhausting day! School + work ..
So I'm in biology today and I look over at Nicole and she looked really down .. so I asked her if everything was alright? She said ' umm not really ..' and I was like 'what is it? what's wrong?' and she goes ' My dad ... ' and I was like 'what about him? ' and she goes ' You didn't hear yet?..' and I was like no.. so she goes 'I'm goign to write you a letter Lewie' so she starts writting it and then Courtney whips around and whispers ' LEWIE! omg her dad is dying!!' ... fuck I felt Horrible I felt so bad ..
So she finished writting it out and passed it to me ... her dad works up near europe and he was walking through the desert when he passed out. He was rushed to a proffesonal hospital and had to have emergency surgery in Germany .. they removed half of his pancreas and half of his stomach .. they also found that his cancer had returned.
He's in critical condition so he's too sick for them to send him back home.. so her mom left for Germany yesterday to say Good-bye to him and she might have to go up soon to, to say good-bye..
Obviously it was during class so I looked at her and went ' omg .. Nicole I'm so sorry.. how about this? Me and you get together on saturday, go out and buy a bunch of Ice-cream, pig out and we can just talk okay? and she smiled and went ' Lewie that sounds wonderful. Thank you.'

So I'm going to pick her up from work at 4pm (as since both her parents are gone to germany it's her grandmother thats driving her to and from work) were going to go to the store, get some ice-cream+/- some cereal for toppings on our ice-cream and jsut talk.

God I jsut feel terrible .. I can only imagine what she's going through..

 

[jaim91]

Sometimes "terminal" diseases aren't always terminal and people survive even the most insurmountable odds depending on how supportive their family and friends are Doctors don't know everything, but I'm sorry for your friend

 

[Double D]

Damn dude, your journals always have so much information you post up. Nice.

Oh and remind me next time I bulk to do a clean bulk. I messed up this winter and now I am paying for it.

 

[BulkMeUp]

Like I said after I went into the cardio room and some other guy from my step class came in he looked at me and asked if I actually needed more cardio ..

Trust me. You will hear a lot more references as to how skinny you are, esp for a BBer, when you move to Uni. Thats gonna prompt you to put on mass. That 'Ivanna B Atoothpick' look you currently desire will quickly be laid to rest!

 

[Tom_B]

Dec 15

Training - Rotator Cuff + Stuff
Rotator Cuff: 4 sets

Cardio: 15 minutes
2:30 minute warm up on stepper
10 minutes on stepper with HR between 140-150BPM
2:30 cool down on stepper

Circuit/Core/GPP thing: 30 minutes
Repeated 4x with as little rest as possible

High Box March: 20 reps per leg
Hindu push-ups: 10 reps
supine row (fat man pulls): 10
Weighted Crunch: 10
Jump rope: 100
Burpee to chin-up: 8
Feet Elevated Push up: 10
Cable Crunch: 10
Mountain Climber: 20 reps per leg
Single Arm DB Thrusters: 10 each arm
DB Renegade Rows: 5 reps each arm

Another great workout, really worked up a sweat, plus was able to complete this 5 minutes quicker than last week.
Also was extremely sore throughout it .. just to do Bodyweight squats was painful on the glutes!!

Diet -
Meal 1 - Yogurt, lettuce, fibre 1, whey,
Meal 2 - Yogurt, lettuce, tuna, fibre 1, fish oil
Meal 3 - Cottage cheese, strawberries, cocoa, SF metamucil, Peanut butter
Meal 4 - Egg beater, walnuts
Meal 5 - Hamburger, broccoli, fish oil
Meal 6 - Cottage cheese, strawberries, cocoa, SF metamucil, Almond butter

Additionals : Coffee, crystal light powder,Salt subsitute, green tea , diet pepsi, SF energy drink
Water : 5L

Jaime - Thanks for the words. Turns out we won't be getting together tomorrow .. work called her and now she has to work until 6, and we can't do it sunday becuase I work all day myself ..
DoubleD- haha thanks, I find that by posting the stuff I do it's kinda my own version of 'therapy' and helps to get things off my chest so I don't go completely insane..
Adrian- ... that mindset may come sooner than uni..

shittastic day! .. Just really tired (was still able to have a good workout despite of this), and have been STARVING all day. I would eat a meal and then 30 minutes later I was starving again..
I got home at lunch and I was just soo tired. I coudl barley stand.. so I ended up laying down on my bed and falling asleep, which means I didn't make it to school in the pm ..

anyways need some sleep, busy day ahead of me tomorrow, gotta be in Moncton at 11am to get Tammy, then we gotta shop around the mall / I'm meetting up with Marc, then heading home to start up Ham dinner + run alot of errands.
Tomorrow will be busy .. but it'll also certainly be yummy! and god knows I can use the food..

 

[Double D]

Hindu pushup? Explain please....