Tom's On a Recomp

[Tom_B]

oh and PS we got 15cm of snow last night, WTF, random much?? Ugh I hate snow, especially when it's waste like this you think it could have waiting until Monday night to cancel school on Tues, but nope.

 

[Double D]

Tell me about it. It was just 75 here 1 week ago and all of a sudden its fuckin 35 degrees here! Talk about horrible.

 

[Tom_B]

April 8

Training - 60 minutes of shoveling Snow, cause that's a good time

Diet -
Meal 1 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna
Meal 2 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna, Lettuce, Olive oil
Meal 3 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna, Lettuce, Olive oil
Meal 4 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 5 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 6 - Creamed Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, green tea, SF syrups, Salt Substitute, VSL#3

DoubleD: This weather is just messed! Were getting another 2cm of snow tonight, and then by Tuesday it's going to be 11 degrees..

Did another increasement with the veggies, all seems to be alright bit bloated/ retaining water though from all that cottage cheese last night.
Also I realized that I ate ALL of my cottage cheese last night, and since it's Easter all the grocery stores are closed. So I went to some sort of convince store that was open and all they had was those 250G tubs of creamed Cottage Cheese, so I picked up one and some strawberries (cause I ate all those too) to tie me over until tomorrow. (and thankfully my parents gave me some spare change to get this, as I literally have like 21 cents to my name.) Hopefully it tastes good, gonna have it in a few minutes.
Other than that and then snow shoveling I worked and slept all day .. omg just so burnt out today, all through work I felt like I could have dropped at any second. It was too much energy to even talk hahaha.

 

[Tom_B]

April 9

Training - OFF

Diet -
Meal 1 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna
Meal 2 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna,
Meal 3 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna,
Meal 4 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 5 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 6 - Creamed Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter ... x2

Additional: Crystal light, green tea, SF syrups, Salt Substitute, VSL#3

Omg boring day, didn't do anything except homework and errands ! .. and holy fuck I really really gotta stop doubling up on the Meal 6. Seriously, I wasn't even necessarily STARVING like I normally am, I really could of done tonight without it. But yet I still ate it because I am a .. .. Oh well.

 

[Emma-Leigh]

I really really gotta stop doubling up on the Meal 6. Seriously, I wasn't even necessarily STARVING like I normally am, I really could of done tonight without it. But yet I still ate it because I am a ..

You and me both tom-tom...

 

[Tom_B]

Training - OFF

Diet -
Meal 1 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna
Meal 2 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna,
Meal 3 - Yogurt, whey, Oat bran, Peanut butter, Egg beater, Tuna,
Meal 4 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 5 - Hamburger, Tuna, Bok Choy, Broccoli, Green Peppers, onions, Celery, button mushrooms, cabbage, fish oil
Meal 6 - Creamed Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, green tea, SF syrups, Salt Substitute, VSL#3

Emma - Whoo - hoo I managed to resist tonight LOL the main problem I have with doubling that meal is the cost of it! I don't have that kind of money, strawberries are so damn expensive I spent nearly 20 bucks on them this week alone...

Really borning day, school and work. And even though I've been resting I'm still tired as hell .. can't stay awake and my mind is just going. I can barley speak without mixing up my words or just doing stupid non common sense stuff around the house. I'm losing my mind.

Going to probably do a VERY VERY light workout tomorrow .. not sure though.

 

[bigsahm21]

If I were you I'd do a little cardio, tops. I did a high volume period like you just did once and didn't unload well enough, and it hurt me a few weeks later. I'd recommend a good week of rest, maybe a little cardio, but no weights, it'll help you in the long run. You won't believe how strong you'll feel in the weight room next week!!

 

[Emma-Leigh]

Everything ok Tom-tom?? It is not like you not to post...

I hope it is because you are just taking it easy rather than anything icky or stressful...

If you get the time - Let us know you are ok!?

 

[Tom_B]

Thanks for checking in on me Emz

I'm reading this right now, having a hard time breathing,feeling nausea, rubbing my pregnant looking belly, and continuing to take glances that the remaining $150 worth of food on my bedroom floor ...

Lets Just say me and a friend had a very unscheduled, spur of the moment food-a-thon LOL ..
Oh and I'm not at school becuase it's cancelled and were getting another 15 - 25 CM of snow ..

Will post last two days / more details later today after I digest some of this food <burp>

 

[Jodi]

Tom, this is one of the books my doctor said is good. Amazon.com: Safe Uses of Cortisol: Books: William McK., M.D. Jefferies

 

[Tom_B]

April 11

Training - DELOAD
Alternated at a 1:00RI after first Exercise, then 1:00RI after the Second then Repeat
Squats:
[No tempo] ~ *45lbs* 8, *95lbs* 15, 15
Decline Bench Press:
[No tempo] ~ *45lbs* 8 *75lbs* 15, 15

Alternated at a 1:00RI after first Exercise, then 1:00RI after the Second then Repeat
One Arm DB Row:
[No tempo] ~ *25lbs* 15/15, 15/15
Standing BB OH Press
[No tempo] ~ *40lbs* 15, 15

Alternated at a 1:00RI after first Exercise, then 1:00RI after the Second then Repeat
DB RDL:
[No tempo] ~ *25lbs* 15, 15
WG Lat Pulldown:
[No tempo] ~ *50lbs* 15, *60lbs* 15

Following Two exercises were Supersets
High Incline DB Curl w/ rotation at top:
[No tempo] ~ *15lbs* 15/15, 15/15
Tricep V-bar Pulldown:
[No tempo] ~ *50lbs* 15, 15

V-ups:
[4/0/3/1-2] ~ 1:00RI *Ankle weights + 25lb plate in arms* 15, 10, 9

Stretching: 20 minutes worth

Light and Easy, very easy.

Diet -
Normal
Additional: Crystal light, green tea, SF syrups, SF Metamucil VSL#3

Bigsahm21: Don't worry this workout was very very very easy .. I know I had defintely started spilling over into the over training category towards the end of my last routine .. I'm making sure this break is actually a break! My body needs the rest. LOL it'll be interesting to do cardio next week, considering I haven't done any realy cardio in about 2.5 months!

 

[Tom_B]

April 11 & 12

Training - OFF

Diet -
Meal 1 - 4: Normal
Thursday Night - Friday night:
... 150 dollars worth of junk food.
Were talking - Cinnamon rolls, doritos, chips, marshmellow fluff, ice -cream, cooking dough, cake, cheesecake, chocolates, oreos, sugar cookies, poutine, fries, chicken balls, soo guy, egg rools, chicken strips, potato skins, cheese & chives, cheeseburgers, donughts, muffins, cereal, protein bars, bars, macaroons, brownies, creme filled cookies, chocolate filled rolls, milk shakes, SF energy drinks ... the list just goes on and on.
I puked I total of three times throughout this 24 hour food-a-thon .. which is damn good considering the sheer mass and volume of food/liquids I've consumed! And it's not like I ate and then puked right afterwards, I ate and would lay down for 2 hours or so .. try to drink some water and then it would all come up so I learnt on the second day don't drink so much water!http://www.vsl3.com/VSL3/default.asp

See the original plan was friday night (tonight) me and a friend were going to go ut and get a bunch of food and watch some movies. Well Thursday came around and there was a 25cm snow storm warning in effect, so I called up my friend and was like ' what do we do if all the stores are closed tomorrow??' So we decided in the spur of the moment to just do the food-a-thon that night!
So we did .. and I ended up passing out on my bed with a box of sugar cookies in my hands and a cookie half bitten in my mouth LOL not lying!
So I woke up the next morning and still had so much food left over .. and I've literally been sitting here all day eating, just fucking eating all this food. Well I did go to work for 4 hours...

Ugh it's 12:30am right now .. I've just finished eating even MORE .. and I feel like I'm going to explode .. I just want to lay down and get some sleep, I feel like I'm going to pass out from all this sugar..

PS I thought I would make this journal entry my farwell to me having abs .. *sigh* oh well, I enjoyed their brief visit.
(well they're still here, since my stoamch is rock hard and protruding .. but I expect by the time I wake up tomorrow I'll be all poofy from water.)

 

[bigsahm21]

So you ate and ate and ate...


...and then barfed.


...And then kept eating?


Impressive, I'll have to try that food-a-thon thing. Only time I've come clsoe to puking from too much food was at this barbeque last summer. I had like 3 chicken breasts, 4 slices of brisket, 11 huge ribs, cookies, potato salad, beans, cake, etc. etc...it was to the point where I couldn't stand up straight and could barely walk six hours later. I'm a champ though, I kept it down.

 

[Tom_B]

LOL ya. I kept it down as long as possible though, try and get those muscle building, leptin restoring calories absorbed

But in the grand scheme, those three little barfs were really nothing compared to everything I ate ...
I mean we are talking entire cakes, entire cheesecakes, entire boxes of oreos, entire boxes of cereal, 2L worth of ice cream, 24" worth of pizza .. Like it's RETARDED how much I have eaten, it looks like I'm pregnant and I know exactly what you mean about the not being able to stand up straight! lol .. in fact even though I'm certainly NOT hungry .. I'm still craving things. I just went upstairs to taste test the Maple Walnut Ice -cream and cappuccino flavored frozen yogurt in the freezer .. even though I'm dead tired I can't sleep just yet, I just want to curl up in my bed under some blankets with some ice-cream and watch what-not-wear all night but I feel so sick, that I'm almost 100% positive if I tried eating anything else I'd vomit, which I REALLY don't feel like or want to do.

 

[BulkMeUp]

$150 worth of food thats a lot of junk to be eating in a day or so.

 

[Tom_B]

April 14

Training - OFF

Diet -
Meal 1: Oat bran, Yogurt, Whey, Egg beater, fish oil
Meal 2: Tuna, bit of veggies, Egg beater, Yogurt, Fish oil
Meal 3: Tuna, bit of veggies, Egg beater, Yogurt, Fish oil
Meal 4: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil

Additional: Green tea, SF syrups, SF energy drink, SF Metamucil VSL#3

Adrian: mmm it was all sooo good! No regrets!

LOL okay .. so I eat all that food .. then I go to bed ... I slept for 13 hours, from 2am - 3pm. LOL I felt like a bear hibernating or some shit, stock up on the food and then sleep, sleep, sleep!
I woke up though feeling so rested and my tummy wasn't in pain or all that bloated, I was just really full, and I could tell I was retaining a bunch of water, I'm right poofy. Took me 2 hours after I woke up though to eat .. I just couldn't, like I said I was still really full.

Did Jack shit today .. literally sat around and watch TV, talking on the phone with some peeps, and made a new training routine.

 

[Tom_B]

Okay heres the new routine:

Monday: Workout A
Tuesday: Cardio (mod intesity) + stuff
Wednesday: Workout B
Thursday: Cardio (low intesity) + stuff
Friday: Workout C
Saturday: Cardio (High intesity) + stuff
Sunday: Rest


Rep Ranges with tempo, volume and Rest Intervals:
~ A's: 5x 3-5, [3/0-1/2-3/0-1], 1:00//2:00RI
~ B's: 3x 6-10, [2-3/0-1/2-3/0-1], :30//1:00RI
~ C's: 2-3x 8-12, [2-3/0-1/2-3/0-1], :30//:30RI
~ D's: 2x 12-15, [2/0/2/0], No rests, super seted.

Workout A: (Back + Shoulder Focus)
A1: One Arm DB Rows
A2: Seated OH BB Press
B1: Squat Machine
B2: Decline BB Press
C1: BB Reverse Lunges
C2: Pronated Grip Pull-ups
D1: Seated Cable Row
D2: Reverse Cable Flies
+/- some arm work

Workout B: (Quad + Chest Focus)
A1: Squats
A2: Bench Press
B1: Leg Press (High & Wide)
B2: V-Bar Pulldown or supine grip Pullups
C1: High Rope Row
C2: DB Upright Row
D1: Leg Ext.
D2: Cable Fly
+/- some arm Work

Workout C: (Hamstring + Lat Focus)
A1: Deadlift
A2: WG Lat Pulldown
B1: Supinated Grip BB Row
B2: Seated OH DB Press
C1: Leg Press
C2: Incline DB Press or Flies
D1: Lying Leg Curls
D2: Straight Arm Pulldowns
+/- some arm work


Lots of alternating/super sets happening. I want to try and work on my conditioning for a bit on this new routine .. going to give it a go for 4 - 6 weeks and then probably switch to a 4x a week weight program .. might not though depending on how much I like this. We'll see.
Diet will be High carbs on training days, lower carbs on cardio/rest days. Mondays will probably be a Refeed type day, wanna bring out my back a shoulders. But it'll depend on if I drank over the weekend or not. Just going to play shit by ear.

 

[BulkMeUp]

thats over 24-26 sets + possibly arm work... looks like a lot of work!

 

[Tom_B]

Ya I know. I'm considering dropping the D's and just moving the C's into the 12-15 rep range ... not sure though, going to test it out tomorrow and see how it goes. Another Factor will be time, so I also gotta see how long one of these workouts would take me.

 

[Tom_B]

April 15

Training - OFF

Diet -
Meal 1: Oat bran, Yogurt, Whey, Egg beater, Peanut butter
Meal 2: Oat bran, Yogurt, Whey, Egg beater, Peanut butter
Meal 3: Oat bran, Yogurt, Whey, Egg beater, Peanut butter
Meal 4: Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, green peppers, onions, fish oil
Meal 5: Tuna, Broccoli, bok choy, button mushrooms, celery, cabbage, green peppers, onions, fish oil
Meal 4: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut butter

Additional: Green tea, SF syrups, SF energy drink, SF Metamucil VSL#3

Omg just so tired right now ... was at the hospital tonight, becuase of the copious amounts of food I have eaten, I've been in the washroom pooing practically for the last two days. I now have a fissure, lovely just lovely .

Anwyays Back to the gym tomorrow !! Thank god.

 

[Tom_B]

April 16

Training - Full Body (Back + Shoulder Focus)
Alternated at a 1:00RI after first Exercise, then 2:00RI after the Second then Repeat
One Arm DB Rows:
[3/0/2/1] ~ *20lbs* 5/5, *25lbs* 5/5 *30lbs* 5/5, *60lbs* 5/5, 5/5, 5/5, 5/5
Seated BB OH Press:
[3/0/2-3/1] ~ *30lbs* 5 *35lbs* 5 *40lbs* 5 *95lbs* 4, 4, 4, 4

Alternated at a :30RI after first Exercise, then 1:00RI after the Second then Repeat
Squat Machine:
[2/1/2/0] ~ *250lbs* 10, 10, 10
Decline BB Press
[3/0/2/1] ~ *115lbs* 10, 10, 8

Alternated at a :30RI after first Exercise, then :30RI after the Second then Repeat
BB Reverse BB Lunges:
[2/0/1/0] ~ Did one leg, rest for :15, do other leg rest for :15 then on to second exercise: *105lbs* 12/12, 12/12
WG Pronated Grip Pullups:
[No tempo] ~ *Bodyweight* 5+4, 5+2+2+1

Following Two exercises were Supersets
Seated Cable Row:
[2/0/2/1] ~ *85lbs* 15, 7+5+1
Reverse Cable Flies:
[2/0/2/1] ~ *20lbs* 13, 7+2+3+1

Following Two exercises were Supersets
High Incline DB curls w/ rotation:
[2/1/2/0] ~ *20lbs* 12/12, 9/9+3/3
V-Bar Tricep Pulldown
[2/1/2/0] ~ *85lbs* 15, 13

Stick Crunches:
[2/0/2/2] ~ 1:00RI *50lbs* 12, 12, 12

Stretching: 15 minutes worth

Wow amazing workout. I really need to work on my conditioning, this workout left me breathless and with sweat pouring! I cut down some sets from what the original plan was .. also I'm thinking of switch the Squat machine to leg presses and I maybe need to switch the superset with the Cable Rows, and the reverse flies up .. that was way too hard.
Legs are already sore .. tomorrow will be so moderate cardio, nothing much 30 minutes at most.

Diet -
Meal 1: Yogurt, Rolled Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine
Meal 2: Yogurt, Oat bran, Fish oil, Peanut butter, Egg beater, Cottage Cheese, banana, strawberries, Wheat bran, Cocoa Powder, pysllium
Meal 3: Apple, Oat bran, Whey, Egg beater Peanut butter, Fish oil, pysllium
Meal 4: Yogurt, Oat bran, Whey, Egg beater Peanut butter, fish oil, pysllium
Meal 5: Hamburger, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter

Additional: Crystal light, green tea, SF syrups, VSL#3

So I've gotten 4.5 hours of sleep the last two nights in a row Soo ready to hit the sack right now, But I gotta stay up, eat meal 6 (about to go make it right after posting this) and then do a chem lab that is due tomorrow that I forgot all about. It's just been a messed day, got stressfull in the evening, got in this huge fight with a friend from Moncton over MSN, she's just a fucking Headcase and tires to create drama over the tiniest things to make her life more exciting. Fuck that, I don't need that shit in my life I'm through, that's what I told her and that I never want to see her fucking face again.

Anyways ... on a side note I'm really excited for the program. I think ti's going to go over well, and I'll be able to get my conditioning right back up there again.
PS - Body is practically back to about 95% of what it use to be before the food-a-thon ... makes me mroe confident I can have HUGE cheats like these more often without it doing damage. I'm thinking about doing it about once a month Food is addictive!!!

 

[bigsahm21]

I really like that routine, it looks solid.

"Fuck that, I don't need that shit in my life I'm through, that's what I told her and that I never want to see her fucking face again."

Haha don't sugarcoat it Tom, tell her how you really feel...

 

[Double D]

Doing some sick ass tempos there Tom, nice work!

Hey check this out and maybe you can answer this for me.

Even if trying to drop bf, should I still add about 50-70 grams of carbs directly after a resistance workout?

 

[Tom_B]

April 17

Training - Cardio + Stuff

Cardio: 36 minutes total
3 minutes at 4mph with 5% incline
4 minutes at 8mph with 0% incline
13 minutes at 6.5mph with 2% incline
10 minutes at Level 55 on Stepper
3 minutes at Level 35 on Stepper
3 minutes at 3.5mph with 5% incline

Core:
Landmines:
[No tempo] ~ 1:00RI: *Bar + 50lbs* 12 (6/6), 12 (6/6), 12 (6/6),
Kneeling Wood Choppers:
[3/0/2/1] ~ No Rests: *40lbs* 12/12, 8/8

Rotator Cuff: 4 Total Sets

Stretching: 20 minutes worth

Good workout, really good in fact. My heart rate was between 160 - 175BPM for a huge majority of this workout.. which I'm a bit embarassed about. I use to be able to go 8mph on the treadmill for 30 minutes with about a 160 heart rate .. oh well I'll get myself back up there.
I was sweating like mad which I haven't done in a while which is good, LOL may sound weird but I sort of missed having the sweat dripping off yoru face, soaking through your shirt cardio workouts hahaha.

Diet -
Meal 1: Yogurt, Oat bran, Whey, creatine, caffeine
Meal 2: Yogurt, Oat bran, Fish oil, Whey, Egg beater, pysllium
Meal 3: Yogurt, Oat bran, Fish oil, Peanut Butter Whey, Egg beater, pysllium
Meal 4: Hamburger, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers, pysllium
Meal 5: Hamburger, Tuna, Fish oil, Broccoli, bok choy, button mushrooms, celery, cabbage, onions, green peppers
Meal 6: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Peanut Butter x 2 (comfort food)

Additional: Crystal light, green tea, salt sub, pepper, SF syrups, VSL#3

Bigsahm21: LOL I was just so mad, I literally SCREAMED 'fucking BITTTCHH!' while at my computer right before I told her off.

DoubleD: Good tempos for me?? Look at you! 15 second negatives on bench press, I doubt I could ever do that!
As for you Post workout questions ... well it depends on alot of factors. Such as when your workouts out, what your pre workout meal looked like, what kind of diet method are you trying to utilize (low carbs, calorie reduction, TKD etc.) ...
But for the most part I would say yes, have around 50 - 70G of carbs after your workout (With a mix coming from Skim milk + some dex or something else glucosey). For me I generally have 65-70G of carbs for my pre workout meal, I"ll do my workout, then have some skim milk + whey + creatine Post workout (about 28G of carbs in total), then an hour later in my post post workout meal I'll have about 60G of carbs.
Seems to be working great for me


Anyways .. really tired, bad bad bad day .. just stress up the ying yang had a bit of comfort food.

 

[Double D]

Well I am cutting calories. Just trying to eat right. I have been doing ok, but can do better! I had some complex carbs before my workout probably an hour or so. So after my workout I had some sugar, in the form of a Monster energy drink. My inital thoughts were, bad, but then I got to thinking, what is more of an insulin spike than an energy drink?

 

[Tom_B]

Okay if your just cutting calories, focusing on eating better and sort of recomposing your body then yes those carbs are a for sure.
As for the energy drink .. hmm .. I wouldn't have it for a PWO carb source .. now don't quote me on this as I'm not 100% sure, but I'm thinking that the caffeine + all those other funky ingredients is actually going to raise Cortisol which is something you defintely don't want Post workout ..

I use to be all for the energy drinks .. but I think they really messed up my body. I've been having 1 or more each day since the summer .. intially I had lost 7lbs within 2 weeks, and I was noticing some great changes, and I found that it had a sort of 'laxative' effect, to the point where if I didn't have one, then I didn't poo that day ... The energy drinks now actually make me TIRED and put me to sleep, I think it messed with my CNS. I had all those bowel issues, and once I stoped them .. well I'm now going around 8x a day (which is probably a sign of something else becuase that is a bit excessive .. but the fact is that after I stoped them I've been actually able to go to the washroom.) So just be carefull ..

 

[Double D]

I dont drink them all to often, probably 1-3 a week. I enjoy them, but not to the point 1 everyday, I cannot afford it!

 

[Bakerboy]

So how are you feeling Tom. 8 times is still better than not being able to go at all.

 

[BulkMeUp]

Thats some good cardio after that leg wo! my legs are sore for a few days after a lower wo. But towards the end of the previous routine they got less and less sore. With the new routine, the pain is back

I stay away from drama beyotches. I'm very allergic to drama!

8 times a day!! wow you are pooing more number of times than you eat Seriously, I think you need to take things easy for a while and give your tummy a break. No binges for while and keep those future binge parties moderate and far in between.

1 or more energy drinks per day???!!! hmmm.. ya know what we've said about you in the past about being excessive over things Good thing you've stopped/reduced those drinks.

p.s. I've never had any of those drinks. ever!

 

[Double D]

Enough poo talk, whats up Tom?