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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
Dec 24
Training - OFF
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1,
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil,
Meal 4 - Alot of different veggies, chicken, fish oil
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF energy drink, espresso
Water: 5L
You too Adrian!!!
CHRISTMAS EVE!!! You know I wasn't in the 'holiday spirit' until tonight. I'm soo excited for christmas, seeing all the presents under the trees and everything - AND my family is actually getting along!! my mom gave me a kiss tonight! (I know .. but for my family that's a huge thing). Everyone's joking and laughing ... I'm just really happy right now.
So tomorrow = PRESENTS!, FAMILY BONDING! AND LOTS OF FOOD!
(or well if everything goes well *fingers crossed*)
Training - OFF
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1,
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil,
Meal 4 - Alot of different veggies, chicken, fish oil
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF energy drink, espresso
Water: 5L
You too Adrian!!!
CHRISTMAS EVE!!! You know I wasn't in the 'holiday spirit' until tonight. I'm soo excited for christmas, seeing all the presents under the trees and everything - AND my family is actually getting along!! my mom gave me a kiss tonight! (I know .. but for my family that's a huge thing). Everyone's joking and laughing ... I'm just really happy right now.
So tomorrow = PRESENTS!, FAMILY BONDING! AND LOTS OF FOOD!
(or well if everything goes well *fingers crossed*)
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Christmas
Training - Lower + Lats
Don't even want to post it .. it was PATHETIC! .. Very depleted + lack of food before training + me being paranoid and freaked out at the gym = one shitty workout. Rests were longer, tempo was fucked, lost reps etc.
Diet -
There were no set meals .. it was basically whatever, whenever throughout the day. .. with no purging! I didn't binge, I jsut ate until satisfied at each point .. sure I was a bit bloated but no biggie
Weighed myself before bed -
150lbs
7.5% BF
It's weird becuase after I 'cheat' or I weigh myself later at night my BF % on the scale is lower.
Normally it's 9.5-10%
Day went really really well!! No family fighting! Just lots of bonding I basically spent the day eating, opening presents, joking and laughing with the fam, and watching a BUNCH of movies with the family! It was SOOO nice!
I was also the most vascular I have EVER been! It was nuts! Plus all the sugar kept putting me into naps lol.
Training - Lower + Lats
Don't even want to post it .. it was PATHETIC! .. Very depleted + lack of food before training + me being paranoid and freaked out at the gym = one shitty workout. Rests were longer, tempo was fucked, lost reps etc.
Diet -
There were no set meals .. it was basically whatever, whenever throughout the day.
.. with no purging! I didn't binge, I jsut ate until satisfied at each point .. sure I was a bit bloated but no biggie Weighed myself before bed -
150lbs
7.5% BF
It's weird becuase after I 'cheat' or I weigh myself later at night my BF % on the scale is lower.
Normally it's 9.5-10%
Day went really really well!! No family fighting! Just lots of bonding
I basically spent the day eating, opening presents, joking and laughing with the fam, and watching a BUNCH of movies with the family! It was SOOO nice!I was also the most vascular I have EVER been! It was nuts! Plus all the sugar kept putting me into naps lol.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Christmas
Training - Lower + Lats
Don't even want to post it .. it was PATHETIC! .. Very depleted + lack of food before training + me being paranoid and freaked out at the gym = one shitty workout. Rests were longer, tempo was fucked, lost reps etc.
Diet -
There were no set meals .. it was basically whatever, whenever throughout the day. .. with no purging! I didn't binge, I jsut ate until satisfied at each point .. sure I was a bit bloated but no biggie
Weighed myself before bed -
150lbs
7.5% BF
It's weird becuase after I 'cheat'or I weight myself later at night my BF % on the scale is lower.
Normally it's 9.5-10%
Day went really really well!! No family fighting! Just lots of bonding I basically spent the day eating, opening presents, joking and laughing with the fam, and watching a BUNCH of movies with the family! It was SOOO nice!
I was also the most vascular I have EVER been! It was nuts! Plus all the sugar kept putting me into naps lol.
Training - Lower + Lats
Don't even want to post it .. it was PATHETIC! .. Very depleted + lack of food before training + me being paranoid and freaked out at the gym = one shitty workout. Rests were longer, tempo was fucked, lost reps etc.
Diet -
There were no set meals .. it was basically whatever, whenever throughout the day.
.. with no purging! I didn't binge, I jsut ate until satisfied at each point .. sure I was a bit bloated but no biggie Weighed myself before bed -
150lbs
7.5% BF
It's weird becuase after I 'cheat'or I weight myself later at night my BF % on the scale is lower.
Normally it's 9.5-10%
Day went really really well!! No family fighting! Just lots of bonding
I basically spent the day eating, opening presents, joking and laughing with the fam, and watching a BUNCH of movies with the family! It was SOOO nice!I was also the most vascular I have EVER been! It was nuts! Plus all the sugar kept putting me into naps lol.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Dec 26
Training - Upper
Incline DB Press: *15lbs* 5 *25lbs* 5 *45lbs* 6, 5, 5, 4
One Arm DB Row: *15lbs* 5/5, *25lbs* 5/5, *50lbs* 8/8, 8/8, 8/8
Smith Machine Single Arm OH Press: - no rests - *15lbs* 9/9, 9/9, 5/5, 4/4
Seated Cable Row: *100lbs* 10, 10
Decline DB Flies: *25lbs* 13, 12
BB SkullCrushers: *50lbs* 7, 7, 7
Incline DB Curls w/ rotations: *20lbs* 12/12, 12/12, 10/10 DROP *15lbs* 10/10
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
10 hours of sleep + LOTS of carbs = ONE HELL OF A WORKOUT! Lots & lots of increases, this was just a great workout! Coudlnt' stop shaking hours afterwards.
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1, quick oats, oat bran, creatine
*Peri/PWO* - skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter
Meal 4 - Broccoli, hamburger
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF energy drink, espresso
Water: 5L
Thanks doubleD, It was one of the best xmas's we've had in years.
Well I was also very proud of myself today as well, not only did yesterday I not purger, but I didn't "starve" myself today Ate plenty, plus I didn't have any of those bad 'cravings' I would normally have the day after a cheat.
Only bad thing .. becuase I MAJORLY slept in this morning (woke up at 12pm) and due to all my plans / schedule for tomorrow ... no sleep for me tonight
(it's 1:40am right now as I type this) which normally wouldn't be that bad .. But I'm drinking tomorrow night (or well techincally I guess tonight) and going to voo-doo!! So no sleep + drinking = I'm going to be HAMMERED and have a HORRIBLE hangover .. GAH!
Oh well c'est la vie. - Had a great night tonight with the friends !! BAHAHAH omg I rented my first PORN tonight!! Envoking the powers of my newly 18 years of age I went into the dirty smutty porn X rated room at the back of the video store!! omg me and my friends were losing it! It's soooo gross in their!! bahaha but the worst thing was that out of ALL the movies in there only THREE weren't already rented!!! SICK!! hahaha.
Training - Upper
Incline DB Press: *15lbs* 5 *25lbs* 5 *45lbs* 6, 5, 5, 4
One Arm DB Row: *15lbs* 5/5, *25lbs* 5/5, *50lbs* 8/8, 8/8, 8/8
Smith Machine Single Arm OH Press: - no rests - *15lbs* 9/9, 9/9, 5/5, 4/4
Seated Cable Row: *100lbs* 10, 10
Decline DB Flies: *25lbs* 13, 12
BB SkullCrushers: *50lbs* 7, 7, 7
Incline DB Curls w/ rotations: *20lbs* 12/12, 12/12, 10/10 DROP *15lbs* 10/10
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
10 hours of sleep + LOTS of carbs = ONE HELL OF A WORKOUT! Lots & lots of increases, this was just a great workout! Coudlnt' stop shaking hours afterwards.
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1, quick oats, oat bran, creatine
*Peri/PWO* - skim milk, whey, creatine
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter
Meal 4 - Broccoli, hamburger
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF energy drink, espresso
Water: 5L
Thanks doubleD, It was one of the best xmas's we've had in years.
Well I was also very proud of myself today as well, not only did yesterday I not purger, but I didn't "starve" myself today
Ate plenty, plus I didn't have any of those bad 'cravings' I would normally have the day after a cheat.Only bad thing .. becuase I MAJORLY slept in this morning (woke up at 12pm) and due to all my plans / schedule for tomorrow ... no sleep for me tonight
(it's 1:40am right now as I type this) which normally wouldn't be that bad .. But I'm drinking tomorrow night (or well techincally I guess tonight) and going to voo-doo!! So no sleep + drinking = I'm going to be HAMMERED and have a HORRIBLE hangover .. GAH!Oh well c'est la vie. - Had a great night tonight with the friends !! BAHAHAH omg I rented my first PORN tonight!! Envoking the powers of my newly 18 years of age I went into the dirty smutty porn X rated room at the back of the video store!! omg me and my friends were losing it! It's soooo gross in their!! bahaha but the worst thing was that out of ALL the movies in there only THREE weren't already rented!!! SICK!! hahaha.
YEAH!
GO YOU!!!
WHHOOOTT!!!
GO YOU!!!
WHHOOOTT!!!
Congratulations Tom-Tom!! WOO HOO!!
So, SO pleased to see that you didn't binge/ purge on Chrissy - and that you then ate normally today! YAY YOU!! For you - knowing that you CAN stop... and then you can KEEP IT DOWN is absolutely FANTASTIC!! Such a BIG step in the right direction! You should be damn proud of yourself for that! 
And I am so glad that it was a wonderful chrissy too and that your family didn't argue or anything...
ps: YEAH for good workouts too!
pss: I shall send you a pm tomorrow - I need to sLEEpp
yay! good to know you had a great Christmas!! LOL - went out to rent porn???!!! ha ha haaaaa .. that must have been fun!! I dont think most of those movies will be returned before the new year. I think a lot of ppl use them to plan to bring in the new year with a 'bang'. 
Lol..i remember when I saw my first porn. I think I was like 13. But I guess 13 in girl years = 18 in boy years
Happy holidays. <3 MWWWWWWWWWWAAAAAAAAAAAAAA! (Biggest kiss ever! And if I could send NJY via airmail, I would...in a second!)
Happy holidays. <3 MWWWWWWWWWWAAAAAAAAAAAAAA! (Biggest kiss ever! And if I could send NJY via airmail, I would...in a second!)
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Dec 28
Training - Lower + shoulders
Squats: *45lbs* 5 *115lbs* 5 *195lbs* 6, 6, 5, 5
RDL: *45lbs* 5 *95lbs* 5 *185lbs* 6, 6, 6
Seated BB OH Press: *30lbs* 7 *75lbs* 8, 7, 7, 6
Leg Ext: *50lbs* 13, 12
Reverse BB Lunges: *125lbs* 10/10, 10/10
DB Upright Row: *30lbs* 10, 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: 15 minutes on treadmill
20 minute stretch
Diet -
Meal 1 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter
Meal 2 - Lettuce, Yogurt, whey, quick oats, fibre 1, creatine
*Peri/PWO* - skim milk, whey, creatine
Meal 3 - Lettuce, Yogurt, walnuts, egg beater, fibre 1, pear
Meal 4 - Broccoli, hamburger, fish oil
Meal 5 - Tuna, oat bran, yogurt, peanut butter
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Wow I was a MESS last night! Lets see .. 42 hours without sleep + very little food + Drinking 1.1L of STRONG beer in 5 minutes + 1 cooler + 1/4 of a pint of vodka = rolling around on the floor and smashing your head a few time & Making out with Fat ugly chicks & Power puking EVERYWHERE!!! LOL
I had such a great time either way though! I remember VERY LITTLE of the night but of what I do remember was amazing! hahaha !! I also had such a nice sleep Might post some pics.
Got home at around 1pm .. ate then headed to the gym .. GAH! Good workout, just felt like I was going to puke up stomach acid through out the workout. Then literally right after the gym I had to go to work, I'm soooo tired right now.
In the last 60 hours I've only had 10 hours of sleep ...
So I'm off too catch some much needed zzz's.
Training - Lower + shoulders
Squats: *45lbs* 5 *115lbs* 5 *195lbs* 6, 6, 5, 5
RDL: *45lbs* 5 *95lbs* 5 *185lbs* 6, 6, 6
Seated BB OH Press: *30lbs* 7 *75lbs* 8, 7, 7, 6
Leg Ext: *50lbs* 13, 12
Reverse BB Lunges: *125lbs* 10/10, 10/10
DB Upright Row: *30lbs* 10, 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: 15 minutes on treadmill
20 minute stretch
Diet -
Meal 1 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, peanut butter
Meal 2 - Lettuce, Yogurt, whey, quick oats, fibre 1, creatine
*Peri/PWO* - skim milk, whey, creatine
Meal 3 - Lettuce, Yogurt, walnuts, egg beater, fibre 1, pear
Meal 4 - Broccoli, hamburger, fish oil
Meal 5 - Tuna, oat bran, yogurt, peanut butter
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Wow I was a MESS last night! Lets see .. 42 hours without sleep + very little food + Drinking 1.1L of STRONG beer in 5 minutes + 1 cooler + 1/4 of a pint of vodka = rolling around on the floor and smashing your head a few time & Making out with Fat ugly chicks & Power puking EVERYWHERE!!! LOL
I had such a great time either way though! I remember VERY LITTLE of the night but of what I do remember was amazing! hahaha !! I also had such a nice sleep
Might post some pics.Got home at around 1pm .. ate then headed to the gym .. GAH! Good workout, just felt like I was going to puke up stomach acid through out the workout. Then literally right after the gym I had to go to work, I'm soooo tired right now.
In the last 60 hours I've only had 10 hours of sleep ...
So I'm off too catch some much needed zzz's.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
LOL well she was trying to get on one of my friends but he literally ran from her!! No one saw me do it, but I said I did. So I'm *REALLY* hoping I didn't!!
I literally can not remember what I did. All I remember is drinking, getting to the club and dancing with my friend Danika. Nothing else.
Nope no extra water, just my regular 5L .. wasn't that dehydrated this morning, nor did I really have a hangover, considering I power puked everything back up! lol I woke up on a couch, got up and looked at myself in the mirror and noticed some stains on my t-shirt + jacket + crotch of my pants I was like ' What the fuck is this shit?? ...' hahaha.
I literally can not remember what I did. All I remember is drinking, getting to the club and dancing with my friend Danika. Nothing else.
Nope no extra water, just my regular 5L .. wasn't that dehydrated this morning, nor did I really have a hangover, considering I power puked everything back up! lol I woke up on a couch, got up and looked at myself in the mirror and noticed some stains on my t-shirt + jacket + crotch of my pants I was like ' What the fuck is this shit?? ...' hahaha.
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Dec 29
Training - Rotator Cuff + Core + cardio + GPP
Rotator Cuff - 4 sets
Cardio: 30 minutes
5 minutes at 4mph with 10% incline
25 minutes at 6.5mph with 5% incline
Core:
Stick Crunches: *35lbs* 12, 12, 10
GPP: Completed twice with as littles rests as possible
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
Elevated feet push-up: 10
Weighted Decline Sit-up: 10
Mountain Climber: 20 reps per leg
Lateral Jumps: 20
Renegade Rows: 5 reps per arm
Single Arm Squat Thrusters: 10 reps per arm
20 minutes of stretching
Good workout, lots of sweating. Thought I was going to go nuts on that treadmill. Thought that maybe after my break from traditional cardio I would of enjoyed doing some. Nope, not in the slightest. After the 30 minutes was up I would have rather died, so I finished up with some GPP stuff.
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1, creatine
Meal 2 - Lettuce, Yogurt, Egg beater, fibre 1
Meal 3 - Lots of different veggies, shrimp, tuna, walnuts, fish oil, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 5 - Tuna, Broccoli, Hamburger, Peanut butter, walnuts
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Adrian & Emma: LOL ya! Not a good sign when you can't remember what you did! bahahaha more than likely that's whats going to happen. I'm going to get shit faced and wake up the next morning beside a girl. 9 months later .. voila! .... hmmm I shoudl really stop drinking. lol
God damn I've been starving all day..
Well day was basically none eventful, just lots of working..
I think I might do a bit more stretching of my glutes/hams before bed .. my god they're some tight & sore! Those squats/lunges yesterday really did some damage
Training - Rotator Cuff + Core + cardio + GPP
Rotator Cuff - 4 sets
Cardio: 30 minutes
5 minutes at 4mph with 10% incline
25 minutes at 6.5mph with 5% incline
Core:
Stick Crunches: *35lbs* 12, 12, 10
GPP: Completed twice with as littles rests as possible
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
Elevated feet push-up: 10
Weighted Decline Sit-up: 10
Mountain Climber: 20 reps per leg
Lateral Jumps: 20
Renegade Rows: 5 reps per arm
Single Arm Squat Thrusters: 10 reps per arm
20 minutes of stretching
Good workout, lots of sweating. Thought I was going to go nuts on that treadmill. Thought that maybe after my break from traditional cardio I would of enjoyed doing some. Nope, not in the slightest. After the 30 minutes was up I would have rather died, so I finished up with some GPP stuff.
Diet -
Meal 1 - Lettuce, Yogurt, whey, fibre 1, creatine
Meal 2 - Lettuce, Yogurt, Egg beater, fibre 1
Meal 3 - Lots of different veggies, shrimp, tuna, walnuts, fish oil, apple
Meal 4 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 5 - Tuna, Broccoli, Hamburger, Peanut butter, walnuts
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter, fish oil
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Adrian & Emma: LOL ya! Not a good sign when you can't remember what you did! bahahaha more than likely that's whats going to happen. I'm going to get shit faced and wake up the next morning beside a girl. 9 months later .. voila! .... hmmm I shoudl really stop drinking. lol
God damn I've been starving all day..
Well day was basically none eventful, just lots of working..
I think I might do a bit more stretching of my glutes/hams before bed .. my god they're some tight & sore! Those squats/lunges yesterday really did some damage
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Thanks DoubleD ... My cardio level use to be higher - I use to love running sprints at 11mph with a 5% incline, or to just run 8mph for 40 minutes.
But lately, I can't stand any cardio - I despise it. If you really don't like cardio I recommend you try some of that GPP circuit stuff .. it's actually really fun and REALLY gets the heart pumping.
---------------------------------------------------------------------------------------------------------------------------------
Oh also thought I'd mention how much I HATE winter!! It was -25 degrees tonight! The skins on my hands have literally started to peel
... My cardio level use to be higher - I use to love running sprints at 11mph with a 5% incline, or to just run 8mph for 40 minutes.But lately, I can't stand any cardio - I despise it. If you really don't like cardio I recommend you try some of that GPP circuit stuff .. it's actually really fun and REALLY gets the heart pumping.
---------------------------------------------------------------------------------------------------------------------------------
Oh also thought I'd mention how much I HATE winter!! It was -25 degrees tonight! The skins on my hands have literally started to peel
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Dec 30
Training - Upper
Bent Over BB Row: *45lbs* 5 *65lbs* 5 *135lbs* 6, 6, 5, 5
Decline Bench Press: *45lbs* 5 *65lbs* 5 *120lbs* 8, 8, 7
WG Lat Pulldown: *100lbs* 10, 9, 9
Weighted V-ups: *25lbs* 12, 12, 10
Supersetted with ~
Cable Flies: *20lbs* 12, 10+2
Seated Face Pull: *50lbs* 14, 9+5
Preacher Curls: *70lbs* 7, 7, 7
Supersetted with ~
Weighted Planks: *35lbs* 3 sets
V-Bar Pressdown: *50lbs* 13, 12, 12
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
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, apple, creatine
*Peri/Pwo* - Skim milk, whey, quick oats, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, walnuts, fish oil
Meal 3 - Tuna, walnuts, fish oil, oat bran, quick oats, pear
Meal 4 - Egg beater, Peanut butter, fish oil, apple, Oat bran
Meal 5 - Broccoli, onions, green peppers, Beef, Yogurt
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Omfg , doubleD your soo lucky .. !! I hate the cold, can't stand it.
Soo hungry today ...
Didn't do much, just ran some errands, then chilaxed for a bit..
Tomorrow though = the 12 hour shift from hell. Gotta work 1pm - 1am, it's going to be nuts, just crazy. Just to give you an idea, we make about $15,000 easy new years ever (and thats after wages have been paid out..)
Training - Upper
Bent Over BB Row: *45lbs* 5 *65lbs* 5 *135lbs* 6, 6, 5, 5
Decline Bench Press: *45lbs* 5 *65lbs* 5 *120lbs* 8, 8, 7
WG Lat Pulldown: *100lbs* 10, 9, 9
Weighted V-ups: *25lbs* 12, 12, 10
Supersetted with ~
Cable Flies: *20lbs* 12, 10+2
Seated Face Pull: *50lbs* 14, 9+5
Preacher Curls: *70lbs* 7, 7, 7
Supersetted with ~
Weighted Planks: *35lbs* 3 sets
V-Bar Pressdown: *50lbs* 13, 12, 12
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
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, quick oats, whey, apple, creatine
*Peri/Pwo* - Skim milk, whey, quick oats, creatine
Meal 2 - Lettuce, Yogurt, Cottage cheese, pear, fibre 1, walnuts, fish oil
Meal 3 - Tuna, walnuts, fish oil, oat bran, quick oats, pear
Meal 4 - Egg beater, Peanut butter, fish oil, apple, Oat bran
Meal 5 - Broccoli, onions, green peppers, Beef, Yogurt
Meal 6 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, almond butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups,
Water: 5L
Omfg , doubleD your soo lucky .. !! I hate the cold, can't stand it.
Soo hungry today ...
Didn't do much, just ran some errands, then chilaxed for a bit..
Tomorrow though = the 12 hour shift from hell. Gotta work 1pm - 1am, it's going to be nuts, just crazy. Just to give you an idea, we make about $15,000 easy new years ever (and thats after wages have been paid out..)
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Ya I love fibre 1 .. I always place it on top of my salads for some extra crunch 
LOL I hear ya though about the fibre. Between all the vegetables, the fiber 1 and the oats I eat - I get about 70G of fiber a day!
No real reason for the cocoa powder, just to add some chocolate flavoring to my cottage cheese.
Calories .. well right now I'm getting in about 2800-2900 on training days, then about 2000-2200 on non training/cardio days. Then every 10-11 days I would do that huge binge thing .. So I don't know my real maintenance calories. However I'm about to start up a new plan in two weeks time and with it I think I can get my maintenance up to around 2800..
LOL I hear ya though about the fibre. Between all the vegetables, the fiber 1 and the oats I eat - I get about 70G of fiber a day! No real reason for the cocoa powder, just to add some chocolate flavoring to my cottage cheese.
Calories .. well right now I'm getting in about 2800-2900 on training days, then about 2000-2200 on non training/cardio days. Then every 10-11 days I would do that huge binge thing .. So I don't know my real maintenance calories. However I'm about to start up a new plan in two weeks time and with it I think I can get my maintenance up to around 2800..
- Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
huh .. so I guess my brother is moving to British Columbia is six days ..
Only found out because His MSN name said so...
Only found out because His MSN name said so...
Is he moving to BC or being moved? - Joined
- Jul 25, 2004
- Messages
- 3,309
- Reaction score
- 4
- Points
- 0
- Age
- 36
- Location
- Amherst, Nova Scotia, Canada
Dec 31
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, whey, Peanut butter, fish oil, creatine
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1, Almond butter, fish oil
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 4 - Broccoli, Hamburger
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 6 - Tuna, walnuts, fish oil
Meal 7 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar
Water: 5L
He's going to to live with his Godmother Anita who just came down for a visit .. she left today to go back to BC and I guess he'll be following on the 5th. I guess he's happy.. I don't know. Haven't talked to him about it, I don't even want to think about it or deal with it.
I'm about to lose my brother...
So tired. Work was nuts... literally the only breaks I got for 12 hours were four 5 minute breaks to eat very quickly. I'm so tired.. but at least my paycheck will be good.
Hope everyone had a good new years!!
Training - OFF
Diet -
Meal 1 - Yogurt, lettuce, fibre 1, whey, Peanut butter, fish oil, creatine
Meal 2 - Lettuce, Yogurt, egg beater, fibre 1, Almond butter, fish oil
Meal 3 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 4 - Broccoli, Hamburger
Meal 5 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Meal 6 - Tuna, walnuts, fish oil
Meal 7 - Cottage Cheese, cocoa powder, strawberries, SF metamucil, Peanut butter,
Additional: Crystal light, Diet Pepsi, SF salt, SF syrups, SF rockstar
Water: 5L
He's going to to live with his Godmother Anita who just came down for a visit .. she left today to go back to BC and I guess he'll be following on the 5th. I guess he's happy.. I don't know. Haven't talked to him about it, I don't even want to think about it or deal with it.
I'm about to lose my brother...
So tired. Work was nuts... literally the only breaks I got for 12 hours were four 5 minute breaks to eat very quickly. I'm so tired.. but at least my paycheck will be good.
Hope everyone had a good new years!!
- Status
