Jason's Journal

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Posted by: Jason2459 Nov 21 2006, 05:38 PM
Background

Age: 30
Sex: Male
Weight: 166
Bodyfat: 11% (home scale maybe off but at least I can see it going up and down)

Training experience:
On and off for the past 6 years. Unfortunately, every time I’m off I loose all my gains extremely quickly. Six years ago I was around 145lbs and around three years ago I peaked at 185 after working out solidly for two years but since that time work outs have been very inconsistant.
Present Diet: Trying to eat at least every 2-3 hours and trying to maintain a split of 50%carbs/30%protein/20%fats. The carbs and proteins very but I’m very admit about keeping the fat to below 20%. I’ll post daily food intake.

Training outline:
Started on a workout based on the Westside barbell system about 2 weeks ago and I’ll back post those workouts. Here is my split based on http://elitefts.com/documents/9week-training-program.htm

Monday: Max Effort(squat) 3reps down to 1 rep with 1-2m rest/set then supplemental exercises with 45-60s rest/set
Tuesday: Max Effort(bench) same
Wednesday: Supplemental exercises with biceps and calves
Thursday: Dynamic Effort (squat) 50% 1 RM with supplemental exercises everything with 45-60s rest/set
Friday: Dynamic Effort (bench)60% - 65% 1RM same
Saturday: Supplemental exercises with biceps and calves

I always workout early in the morning at 6am so that I know I've got my workout in and nothing can interfere with it. All workouts are also done with in 45minutes and the Wed/Sat are usually done in 30 minuntes.

Supplements Taking and Schedule:
MultiVitamin in the morning
Before workout iI'll take a carb/protien/creatine drink high in whey and carb is just maltodextrin
Just after workout it'll usually be a carb/protien/creatine high in whey and carb is 50/50 maltodextrin/dextrose
Just before getting ready for bed a protiien/creatine drink high in Micellar casein protien
MultiVitamin at night
Try and take in as much water as I can. At least 8-16oz during workout, afterworkout with shake, morning, with lunch, afternoon, late afternoon, evening, with dinner, after dinner... you get the idea, I have a bottle attached to my hand all day

Present Goals and beliefs:
I’ve never been a strong lifter and would love to change that. I have never really done bench or squat so I have no idea where I'm at with those. I’m not looking to enter any competitions but weightlifting is extremely personal to me and gives me tremendous satisfaction. I like to get as educated as I can be and have always looked at the western traditional approach to body building. I even went as far as getting ACE and AFAA certified, never renewed. I just wanted to test my knowledge. I’ve gotten bigger and have felt good but never really what I would consider stronger proportionate to my gains in size and weight going from 145lbs up to 185lbs. I am a true ectomorph and hard gainer but don’t believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can. I started reading articles on elitefts and Westside-barbell.ocm thought instantly that I have to give this a try. I hope keeping a journal here and keeping track of nutrients at fitday.com I’ll keep consistant for another two years and this time when I’m up to 185lbs I’ll be pushing over 300lbs on the bench.

Posted by: Jason2459 Nov 21 2006, 05:48 PM
Monday November 6 2006.

Week1/day1 Max Effort (Squat)

Good Mornings 1-2min rest/set 3>1 reps/set
1x10@95 (warm up the back in the morning)
1x6@145
1x3@165
1x3@185
1x3@195
1x2@195
1x1@215
2x1@225

Supplementals: 45-60s rest/set
Glut/Ham Raises 3x10
HyperExtensions 3x10@25
Leg Ext. 3x8@215
Pull Down Abs kneeling
1x20@100
1x10@130
1x8@150
2x10@130


Cals Fat Carb Prot
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk,nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Bread, lowfat, 98% fat free ( 1.4 slice ) 91 1 17 3
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
White potato, mashed ( 2 cup ) 518 30 55 9
Shrimp, breaded, or battered, fried ( 3 oz,) 206 10 10 17
Total 2873 80 333 214

B/W: 167

Posted by: Jason2459 Nov 21 2006, 06:14 PM
Tuesday November 7, 2006

Week1/day2 Max Effort (bench)

Pin Press 1-2min rest/set 3>1 reps/set
2x3@185
1x2@205
1x1@205
1xmiss@205
1x2@185
1x1@195
2x1@200

Supplementals: 45-60s rest/set
Skull Crushers
1x10@70
1x6@80
1x8@70
1x6@70
2x7@60

Rope Pulldowns
1x10@50
2x10@70

Hanging StraightLeg Raises 5x10
HyperExtensions 3x12@25


Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
RealGains from Universal ( 88.6 gram ) 349 3 50 30
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Shrimp, floured, breaded, or battered, fried ( 1 oz, without shell, cooked ) 69 3 3 6
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
White potato, from fresh, mashed, NS as to milk or fat ( 1.5 cup ) 388 22 41 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Rice, brown, cooked, instant, fat not added in cooking ( 0.5 cup, cooked ) 117 1 24 3
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Sunflower oil ( 0.15 tablespoon ) 18 2 0 0
Soy sauce ( 0.1 tablespoon ) 1 0 0 0
Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6
Total 2745 64 337 213



B/W:167

Posted by: Jason2459 Nov 21 2006, 06:18 PM
Week1/supplemental day 45-60s rest/set

Standing Dumbbell Hammer Curls
1x8@30
1x8@40
1x6@45
1x5@50

Reverse Grip Straightbar Curl
1x10@50
1x8@60
1x6@70
1x8@50
1x6@60
1x3@70

Wrist Curls on Bench 3x15@25
Standing Calf Raises 5x12@150
Toe Raises w/Dumbbell on Bench 4x20@35

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Egg, whole, fried ( 0.1 cup ) 27 2 0 2
Sunflower oil ( 0.15 tablespoon ) 18 2 0 0
Soy sauce ( 0.1 tablespoon ) 1 0 0 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Total 2743 54 322 250



B/W: 167

Posted by: Jason2459 Nov 21 2006, 06:22 PM
Thursday November 9 2006

Week1/Day3 Dynamic Effort (squat) 45-60sec rest/set

Just below Parallel Box Squats 50% 1 RM
10x5@175

Stiff Leg Deadlifts w/ dumbbells
3x10@80

Single Leg Squats
4x10

Ab Pulldowns, Standing
5x20@90

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Egg, whole, fried ( 0.1 cup ) 27 2 0 2
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5
Soy sauce ( 0.15 tablespoon ) 1 0 0 0
Sunflower oil ( 0.5 tablespoon ) 60 7 0 0
Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Chicken or turkey soup, cream of, prepared with water ( 0.15 cup ) 18 1 1 1
Chicken, breast, with or without bone, broiled, skin not eaten ( 5 oz, boneless, cooked, skinless ) 229 5 0 43
Broccoli, cooked, from fresh, NS as to fat added in cooking ( 0.25 cup, NFS ) 19 1 2 1
Noodles, cooked, NS as to fat added in cooking ( 1 cup, cooked ) 212 2 40 8
Bread, garlic, toasted ( 1 large slice ) 135 5 18 3
Total 3082 69 333 286


B/W 166

Posted by: Jason2459 Nov 21 2006, 06:26 PM
Friday November 10 2006

Week1/day4 Dynamic Effort day (bench) 45-60sec rest/set

Bench Press 60% 1 RM
10x5@135

Skull Crushers
4x8@70

Dumbbell Side Raises
4x8@25

Dumbbell Bent over Raises
3x10@25

Hanging Straight leg raises
5x15

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Broccoli, cooked, from fresh, NS as to fat added in cooking ( 1 cup, NFS ) 77 4 8 5
Noodles, cooked, NS as to fat added in cooking ( 2 cup, cooked ) 423 5 79 15
Chicken, breast, with or without bone, broiled, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86
Chicken or turkey soup, cream of, prepared with water ( 0.5 cup ) 58 4 5 2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Total 2899 66 287 293


B/W 166

Posted by: Jason2459 Nov 21 2006, 06:29 PM
Saturday November 11 2006

Week1 Supplement Day 45-60sec rest/set

Straight Bar Curl
1x10@50
1x6@60
1x5@70
1x5@80
1x2@90
1x1@100
3x2@90

Standing Alternating Dumbbell Curls
1x8@30
3x8@35

Reverse Wrist Curls on bench 3x12@12

Calf Press on Leg press machine 5x15@215

Toe Raises 5x15@40

Cals Fat Carb Prot
Heartwise with fruit nuggets ( 2 cup ) 235 1 65 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
RealGains from Universal ( 1 oz ) 112 1 16 10
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Pork, cured, ham, steak, boneless, extra lean, unheated ( 4.5 oz ) 156 5 0 25
Waffle, plain ( 1 round waffle (8" dia) ) 325 10 50 8
Jam, preserves, all flavors ( 3 tablespoon ) 164 0 42 0
Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0
Total 2945 51 393 251


B/W 168

Posted by: Jason2459 Nov 21 2006, 06:32 PM
Monday November 13 2006

Week2/Day1 MaxEffort (squat)

Good Mornings 1-2min rest/set 3>1reps/set
1x6@135
1x3@185
1x2@205
2x2@225
1xmiss@235
1x2@225
1x1@225

Glut/Ham Raises 3x8

HyperExtentions 3x8@45

Leg Ext 4x8@220

Standing Ab Pulldowns 5x20@60

Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Turkey or chicken breast, prepackaged or deli, luncheon meat ( 2 slice (1 oz) ) 62 1 0 13
Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10
Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0
Tomatoes, raw ( 2 medium slice (1/4" thick) ) 8 0 2 0
Mustard ( 1 teaspoon ) 3 0 0 0
Mayonnaise, regular ( 1 packet ) 72 8 0 0
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11
Total 2997 63 388 239



B/W 170

Posted by: Jason2459 Nov 21 2006, 06:37 PM
Tuesday November 14 2006

Week2/Day2 MaxEffort

Pin Press
1x5@135
1x2@185
1x2@205
2x1@215
1xmiss@215
1xmiss@210
1x1@205

Skull Crushers
6x8@70

Rope Push Downs
3x10@60

Hanging Straight Leg Raises 5x12


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Egg, white only, raw ( 3 large egg white ) 50 0 1 10
Peanuts, NFS ( 1.25 oz, shelled ) 206 17 7 9
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Chicken breast, with or without bone, battered, fried, prepared skinless, coating not eaten ( 1 cup, cooked, diced ) 251 6 1 45
Carrots, cooked, from fresh, glazed ( 0.25 cup ) 54 3 7 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11
Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Peppers, green, cooked, NS as to fat added in cooking ( 0.15 cup ) 11 1 1 0
Total 2978 66 361 256


B/W 169

Posted by: Jason2459 Nov 21 2006, 06:39 PM
Wednesday November 15 2006

Week2/Sup day

Dumbbell Hammer Curls
1x8@45
5x6@45

Reverse Grip Straight Bar Curl
1x10@50
3x6@60

Wrist Curls 3x15@20

Standing Calf Raises 6x12@120

Toe Raises 4x15@45


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2716 56 346 232


B/W 170

Posted by: Jason2459 Nov 21 2006, 06:43 PM
Thursday November 16 2006

Week2/Day3 Dynamic Effort 45-60sec rest/set

Box Squats 54% 1 RM
10x5@190

HyperExtensions: 3x8@45

Dumbbell Rows 4x6@85

Barbell Shrugs 3x15@135

Ab Pulldowns 5x10@80



Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10
Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3 slice, NFS ) 92 1 0 19
Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0
Cheese food, pasteurized process, swiss ( 1 oz ) 92 7 1 6
Mustard ( 1 teaspoon ) 3 0 0 0
Onions, mature, raw ( 1 thin slice ) 3 0 1 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
WEIGHT WATCHERS Chicken Enchilada Suiza, Sour Cream Sauce with Cheese, frozen entree ( 1 serving ) 283 10 33 16
Tortilla, whole wheat ( 1 large chappatti or roti (8") ) 109 1 30 4
Beef, ground, lean, cooked, pan-fried, well done ( 2 oz ) 157 10 0 16
Cheese, processed, American or Cheddar type, lowfat ( 0.15 cup, shredded ) 31 1 1 4
Sour cream ( 0.02 cup ) 10 1 0 0
Guacamole, NFS ( 0.04 cup ) 15 1 1 0
Salty snacks, corn or cornmeal base, tortilla chips, light (baked with less oil) ( 10 chips ) 74 2 11 1
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 1 tablespoon ) 94 6 6 5
Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0
Total 2897 67 355 239



B/W 170

Posted by: Jason2459 Nov 21 2006, 06:45 PM
Friday November 17 2006

Week2/Day 4 Dynamic Effort 45-60s rest/set

Bench Press 60% 1 RM
10x5@145

Lying Dumbbell tri ext.
4x8@25

Dumbbell Side Raises
3x8@25

Bent Over Dummbell Raises
3x10@25

Leg Raises 5x15


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 medium (7" to 7-7/8" long) ) 109 1 28 1
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2881 61 365 243

B/W 172.6

Posted by: Jason2459 Nov 21 2006, 06:48 PM
Saturday November 18 2006

Week2/Supplement Day 45-60s rest/set

StraightBar Curl
10x5@70

Alternating DB Curl
3x5@35

Reverse WristCurl 3x15@15

Donkey Calf Raises 4x50

Toe Raises 5x15@40


Cals Fat Carb Prot
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14
Shredded Wheat, 100% ( 1.5 cup, NFS ) 269 1 61 8
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2
Lemonade ( 1 cup (8 fl oz) ) 99 0 26 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2661 35 368 234



B/W 171.2

Posted by: Jason2459 Nov 21 2006, 06:51 PM
Monday November 20 2006

Week3/Day 1 Max Effort Day
Reps of 3 forced to drop to 1.

Goodmornings 1-2m rest/set starting max 3weeks ago 1x1@225 with bad form, ended with 1x1@220 with much improved form
1x5@135
4x3@205
1x2@210
1x1@210
1x1@220

Supplemental Exercises 45-60s rest/set
Glut Ham Raises 3x8

HyperExtensions 3x8@45

Leg Extensions 3x10@195,225,255

Ab Pull downs


Foods

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Mushroom soup, cream of, prepared with water ( 0.25 can (10.75 oz), prepared ) 79 6 6 1
Macaroni, cooked, vegetable, fat not added in cooking ( 1 cup, cooked ) 116 0 24 4
Tuna, canned, water pack ( 0.25 can (6.5 oz), drained ) 48 0 0 11
Cheese, natural, Cheddar or American type ( 0.25 cup, shredded ) 114 9 0 7
Total 2812 56 325 260



B/W 170.2

Posted by: Jason2459 Nov 21 2006, 06:54 PM
Tuesday November 21 2006

Week3/Day2 Max Effort
1-2min rest/set
Pin Press starting max 3weeks ago 1x1@205 now:
3x3@185
2x3@205
1x2@210
1x1@215
1x1@220
1xmiss@225

45-60s rest/set
Skull Crushers
6x6@70

Rope Pushdowns
3x10@70

Hanging Leg Raises 3x15


Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Cheese, natural, Cheddar or American type ( 0.5 cup, shredded ) 227 19 1 14
Macaroni, cooked, vegetable, fat not added in cooking ( 2 cup, cooked ) 232 0 48 8
Mushroom soup, cream of, prepared with water ( 0.5 can (10.75 oz), prepared ) 157 12 11 2
Soup, chicken broth, canned, condensed, commercial ( 2 fl oz ) 19 1 0 3
Tuna, canned, water pack ( 0.5 can (6.5 oz), drained ) 97 1 0 21
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 3 cup ) 270 0 39 27
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Rice, fried, meatless ( 2 cup ) 542 25 68 11
Onions, mature, raw ( 0.25 cup, NFS ) 15 0 3 0
Hoisin sauce ( 2 tablespoon ) 79 1 16 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Total 3158 81 348 258


B/W 170.6

Posted by: Jason2459 Nov 22 2006, 10:37 AM
Wednesday November 22 2006

Week3/Sup day 45-60s rest/set

Dumbbell Hammer curls
1x6@40
1x5@50
8x5@45

Reverse Grip Straightbar Curl
4x6@60

Wrist Curls 3x15@15

Standing Calf raises 6x12@135

Toe Raises 4x15@45



Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Cheese, natural, Cheddar or American type ( 0.15 cup, NFS ) 68 6 0 4
Mushroom soup, cream of, prepared with water ( 0.15 can (10.75 oz), prepared ) 47 3 3 1
Macaroni, cooked, vegetable, fat not added in cooking ( 0.5 cup, cooked ) 58 0 12 2
Tuna, canned, water pack ( 0.15 can (6.5 oz), drained ) 29 0 0 6
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 2 teaspoon ) 7 0 1 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34
Shrimp, Popcorn PortSide ( 2.5 serving ) 575 30 45 23
Total 3162 78 339 271


B/W 172

Posted by: Jason2459 Nov 23 2006, 10:34 PM
Thursday November 23 2006 (Happy Turkey Day)

Week3/Day3 Dynamic Effort (squat)

Box Squats 56% 1RM
10x3@205

HyperExtensions 3x10@45

One Leg Squats 3x8@30

DB Rows 4x10@60

Barbell Shrugs 3x15@135

Pull Down Abs Standing



Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Turkey, light meat, roasted, skin not eaten ( 5 oz, boneless, cooked, skinless ) 219 4 0 42
Bread stuffing, bread, dry mix ( 2 oz ) 219 2 43 6
White potato, from fresh, mashed, NS as to milk or fat ( 0.5 cup ) 129 7 14 2
Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3
Corn, sweet, yellow, canned, vacuum pack, no salt added ( 0.5 cup ) 83 1 20 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 3 teaspoon ) 10 0 1 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2834 33 363 274



B/W 171

Posted by: Jason2459 Nov 24 2006, 10:45 AM
Friday November 24 2006

Week3/Day4 Dynamic Effor (Bench)

Bench Press 60% 1RM
10x3@150

Lying DB Tricep extensions 4x8@30

DB Side Raises 3x8@30

Bent Over DB side raises 3x8@30

Pull Down Abs kneeling 5x15@150


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Shredded Wheat, 100% ( 2 cup, NFS ) 359 2 81 11
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Turkey, light meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 263 5 0 50
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Mustard ( 2 packet ) 7 0 1 0
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Fast foods, chicken fillet sandwich, plain ( 1 sandwich ) 515 29 39 24
Beef jerky ( 6 Super Jerk ) 241 15 6 20
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3225 80 372 262


B/W 171

Posted by: Jason2459 Nov 28 2006, 11:38 AM
Three weeks and this program feels great. After every max effort and dynamic effort workout I feel the core of my body just radiating heat and I don't even want to put on a jacket when going outside, it's averaging around 40degrees right now and dropping. By the end of the day I I can feel my muscles. Not a DOMS feeling but a feeling of hardness. Like when I do a ME or DE bench day later on when pushing up on the arms of a chair while standing up I can feel my Tri's tense up like they are about to try and lift another set but screaming please don't. They are like that for most of two days and the night before doing another bench or squat day I wonder how I'm going to get through another round because my muscles are still tight. With great surprise though, when I wake up in the morning my body is ready to go with no tightness in the muscle group ready to be worked out again. It's very exciting to go through this for three weeks now. I'm not exploding in gains and I didn't expect too but my overall feeling of wellbeing is at a much needed high and I feel more solid that I have been.

This weekend was a long one as I drove 8 hours on Saturday and Monday out of state for family Thanksgiving so I lost a supplemental day and delayed this weeks work outs so I'll loose another supplemental day. I was going to try and avoid that by trying to do both my squat and bench ME workouts today in the morning and then squeeze one in again in the afternoon. But I've decided against that as this mornings squat workout wiped me out and I want all my energy for my bench ME workout.

Posted by: Jason2459 Nov 28 2006, 11:40 AM
Tuesday November 28 2006

I have a feeling I could do more on the squat and know by the end of three weeks that 1RM should go up. By how much I'm not sure. I didn't do more just because of inexperience with the squat and wanted to get a better feeling of doing this on a low box and fear that I'll get over as I get a better feel of this, also because of not having a partner to spot. I mainly really concentrated on the form today by keeping my back tight, abs pressed against the weight belt, and pressing out on my feet. I used to use a much more narrow stance when squating and never thought about getting the hips and every other part of my body into it. I also reduced my rest time to 1 minute and no more on the ME exercise and no more than 30-45s on everything else and by the end I was shaking and took probably an hour to fully recover.


Week4/Day1 MaxEffort (Squat)

Low Box Squat ME 1m rest/set 3-1reps
2x3@205
2x3@255
1x2@275
1x1@285
2x1@290

Glut/Ham Raises 5x5

Partial Deadlifts 3x20@205

Hyperextensions 3x10@45

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Broccoli, chinese, cooked ( 1 cup ) 19 1 3 1
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Egg roll, with beef and/or pork ( 1 egg roll ) 113 6 9 5
Hoisin sauce ( 3 tablespoon ) 119 2 24 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Mustard ( 2 teaspoon ) 7 0 1 0
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3663 62 431 348


B/W ?? didn't weigh in this morning

Posted by: unstable Nov 28 2006, 08:05 PM
glad to see another log with Westside influence.

QUOTE
I am a true ectomorph and hard gainer but don’t believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can.


I think the approach you are taking is holding you back more than helping you. Usually people who have a slow metabolism or who are dieting are told to eat small frequent meals...this is like stoking the fire, jump starting the metabolism.

It sounds to me like you need to do the opposite and not only TRAIN like a powerlifter but also EAT like one too.

When I visited Westside, I remember Louie Simmons wearing a MET-RX T-shirt while we sat and ate breakfast at Cracker Barrell. He said (while eating a shitload of bacon, eggs, pancakes and anything else you can imagine)--"I EAT THIS..." (and pointed at his food) "But I wear this" (pointed at his shirt).

A good tip I got from Mike Ruggiera (also of westside / 1000+ lbs. squatter) was to add Heavy or Whipping Cream to your protein shakes or weight gainers. This added fat will do amazing things to not only your strength, but your mass as well.

The Bulgarians are well known for eating a low carb, high fat, high protein diet. If you are really keen on trying to eat clean and break down your macros, I'd recommend doing an isocaloric diet...1/3 fat 1/3 protein 1/3 carbs.

Just for shits and giggles...I'd like to see you take a month and eat like shit but ensure you get enough protein. Eat peanut butter, eat ice cream...eat fast food until you can't handle anymore...and see what happens...I think you'd be surprised.

Most guys have a tendency of trying to eat clean but they end up depriving themselves of the shit they need to grow.

Eat whatever and SMASH FUCKING WEIGHTS.

only other thing I see looking through your log is your dynamic bench days...make sure you are not going too heavy. If you are using 150 lbs, that would put you at 250 press at 60%. The percentages can obviously be manipulated depending on your speed...but the important thing is not weight but the force/acceleration of the barbell.

HTH...feel free to drop me a line if you have any questions.

Posted by: Jason2459 Nov 28 2006, 08:43 PM
QUOTE
Just for shits and giggles...I'd like to see you take a month and eat like shit but ensure you get enough protein.  Eat peanut butter, eat ice cream...eat fast food until you can't handle anymore...and see what happens...I think you'd be surprised. 

Most guys have a tendency of trying to eat clean but they end up depriving themselves of the shit they need to grow. 


I really don't know if I could do that. I've never been a fast food person and love a good home cooked meal. I am always up to trying different things but like to try one thing at a time so I know what is working or not working. I might think about it after these nine weeks are up. I just feel really good now though.


QUOTE
only other thing I see looking through your log is your dynamic bench days...make sure you are not going too heavy.  If you are using 150 lbs, that would put you at 250 press at 60%.  The percentages can obviously be manipulated depending on your speed...but the important thing is not weight but the force/acceleration of the barbell.


I have to agree with you there. The third week really felt to slow on the movements. I feel the second week's weight felt much better and was able to push it up and through much faster. I'll have to not be to aggressive with going up in weight for the DE day and leave that for the ME

Thanks for the support. I'm sure there are things I've done wrong or will not be doing the right way and can use any feedback. I'm always learning.

Posted by: Jason2459 Nov 29 2006, 11:56 AM
Wasn't able to figure out how to do a floor press with the barbell by myself as All the lower hooks that I had available where either to small, smith machine, or had a bar on the bottom that wouldn't let me to come all the way down, squat rack. So, I settled for trying the floor press with some dumbbells. I don't think that agreed with me. For one it was very hard getting into position with the weights and then afterwords my left shoulder and my right wrist where not feeing right and my right wrist is still irritated. Any other suggestions on techniques for getting into position for this exercise with DBs or another way to use a barbell would be great. Otherwise, I might have to scratch this exercise and pick another one for the ME bench. Mind you I have no training partner, no one would probably want to be after looking like a flopping fish this morning, and there are no extra employees there to spot that early in the morning. Funny thing about it though some girl asked if I wanted to share her bench that she was workout out on because the floor was just unsanitary.


Week4/Day2 Max Effort (Bench)

DB Floor Press ME
1x5@70
1x3@85
1x3@90
1x1@95
1xmiss@100
1x1@95

JM Press Work up to 2x3
1x5@135
1x5@155
1x4@175
2x3@180

Incline DB Press
2x7@70

Seated DB Cleans 4x8@35

Straight Leg Raises 4x15


Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Mustard ( 2 teaspoon ) 7 0 1 0
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Mustard ( 1 cup ) 165 8 19 10
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24
Whole Wheat 100% Bread Dutch Country ( 1 cubic inch ) 12 0 2 1
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Tomato soup, cream of, prepared with milk ( 2 cup ) 295 9 45 12
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3405 72 410 298


B/W 172.1

Posted by: Jason2459 Nov 29 2006, 12:33 PM
While I was out looking for ideas on a work around for the floor press I ran into these videos which I just had to post the link. As I understand they are more olympic lifts than PL but just absolutly amazing to get a chance to see different training facilities from around the world.

http://www.youtube.com/profile_videos?user=Heisman06

Posted by: Jason2459 Nov 30 2006, 09:43 AM
Week4/Sup Day

Standing DB Curls 15s rest/set
1x20@12
1x10@15
1x10@20
1x10@25
1x5@30
1x5@35
1x5@40
1x4@45
1x3@50
1x2@55
1xmiss@60
Reverse back up with same reps and weights
My Bi's burned for a week the last time I did these. Also, last time I did these I was only able to get up to a single at 50 with a miss on 55.

Standing DB behind back wrist curls 3x15@20

Seated Calf Raises 5x12@90

Standing Single Leg Calf Raises No Rest Alternating 2x25

Toe Raises 3x15@50

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3354 73 415 274


B/W 172.2

Posted by: Jason2459 Dec 2 2006, 12:13 PM
Post for Friday December 1 2006
Week4/Day3 DE squat

Box Squats 60% 1RM then work up to a heavy 2reps no missing
10x3@180
1x2@225 Felt like nothing
1x2@275 still easy
1x2@295 Felt heavy but smooth, better than ME day with a little more weight and 2 reps

Hyperextensions 3x10@50 time to increase some weight

chest support Rows (hammer strength iso-lateral)
1x10@90
2x6@135

Glut/Ham Raises 3x6 almost able to do the first set with no assist...I have to use the lat pull down seat and restraint for this exercise and the lat bar in front of me so I don't go face first into the ground.

Foods

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Peanuts, NFS ( 3 oz, shelled ) 494 42 16 22
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Pizza with meat, thin crust ( 5 piece (1/8 of 12" dia) ) 1041 51 96 47
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3783 117 419 272

Posted by: Jason2459 Dec 2 2006, 12:15 PM
Week4/Day4 DE bench

Out of town again this weekend for a family Christmas. Inlaw's have a workout machine and room so with all the pullies I have no idea where I was with weights...

Bench Press 60% 1RM.. the machine seems to be adjusted really close with the press but not the rest of the pully systems like upper pully and lower pully.
1x10@100 ... try to get it all adjusted right
10x3@140

Close Grip Press (Well, used a hammer curl type grip as the bar came in on top straight down then back out)
2x3@200 (as heave as this thing could go but I probably only could have used only another 30lbs anyway)

1arm Pulldown extensions 3x10@20??? felt a lot heavier on the upper pully

Front Plate raises... well used a rope and used the lower pully for this one.
3x10@20?? again the lower pully felt like I was pulling up 50lbs.

Hanging Leg Raises 5x15 these are getting a lot easier... about time

Posted by: LedZeppelin Dec 3 2006, 02:26 PM
QUOTE (Jason2459 @ Nov 29 2006, 11:56 AM)
Wasn't able to figure out how to do a floor press with the barbell by myself

Yeah it's impossible to floor press with barbell solo.

Posted by: Jason2459 Dec 3 2006, 02:34 PM
QUOTE
Yeah it's impossible to floor press with barbell solo.


I'm going to try and DB floor press again on tuesday. I'm thinking I might try and put the weights up on something, sit down on the floor, slam them down on my legs, then roll back. Trying to get them straight from the floor onto the legs or into possition is really hard and I think it screwed up my wrist that day.

Posted by: LedZeppelin Dec 3 2006, 02:37 PM
Sounds like the injures out weight the benefits on that one. I hate talking to people during workout, but If i had to do something like that just ask someone who's standing around doing nothing. Or skip floor presses if no one is there to help and do rack benchs or incline. D=

Posted by: Jason2459 Dec 3 2006, 10:17 PM
Yeah, I put in my ear buds, jam out, and ignore everyone else. Nice thing though about working out at 6am is most everyone, the few that show up, is in there for working out and not socializing. It's completely different then when I go in there 12 hours later at 6pm. I'm going to try out the floor press one last time. Once I'm in position it seems like a great movement but getting there is hell. Otherwise, yeah I'm going on to the next exercise in the arsenal.

Posted by: unstable Dec 3 2006, 10:48 PM
when I do DB floor presses I usually use the repetition method and see how many reps I can pound out.

In my squat rack I can set the pins on the lowest setting and set the hooks up high enough where I can get under, try for a max and if I miss it's only going to hit the pins. I guess I'm fortunate that my rack is adjustable like that.

The only other suggestion I have is trying to make up the difference on the floor somehow with mats or something along those lines.

I find the DB floor presses for reps work quite well to nail the shoulders.

Posted by: Jason2459 Dec 4 2006, 10:28 AM
QUOTE
In my squat rack I can set the pins on the lowest setting and set the hooks up high enough where I can get under, try for a max and if I miss it's only going to hit the pins. I guess I'm fortunate that my rack is adjustable like that.


That would be nice. Their "squat rack" has a bar that goes along the bottom about a foot off the floor. when the barbell rests on it my elbows are about two inches from the ground. I was hoping to use that but I guess my arms just aren't long enough.


QUOTE
I find the DB floor presses for reps work quite well to nail the shoulders.


We'll see how tomorrow goes and I might have to use the floor press as an auxilary exercise for reps. I didn't have problems really until I got up into the 90lbs area.

If having the DBs up high doesn't work then like you said try and sit on one of those step platforms to give a little extra room to jerk up the weights.

Thanks for the help.

Posted by: Jason2459 Dec 4 2006, 10:35 AM
Before starting this program I've never squated, for reps, more than 225 in my life. Probably only 6-8 reps too at 225. I was so excited today to go over 300lbs. My legs were a little shaky as I started going up but then I thought of the dynamic effort day and the explosion going up and I shot right up. It's all mental I tell ya. I'm looking for another 5lbs. and slapping on three 45s on each side. Never thought I would do that as I've always been such a wuss on the squat.

Week5/Day1 Max Effort Squat

Low Box Squat
1x5@225
1x3@275
2x3@295
1x1+miss@305
1x1@310

Glut/Ham Raises 5x5

Partial Deadlift (These are freaking exhausting, Once I get going I don't pause at all. As soon as the bar touchs I'm going back up.)
2x15@225
1x10@225

Hyper Extensions 3x10@50


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5
Onions, young green, raw ( 0.25 cup, chopped ) 8 0 2 0
Celery, raw ( 0.25 cup, NFS ) 5 0 1 0
Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0
Olive oil ( 1 tablespoon ) 119 14 0 0
Soy sauce ( 0.5 tablespoon ) 5 0 1 1
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Total 3248 71 358 302

Posted by: Jason2459 Dec 5 2006, 10:24 AM
I did it. I didn't kill myself doing the DB Floor Press. No flopping, smashing, slamming, or crashing on any body part. I got two step platforms and put one layer of risers on them so it was probably just under a foot to maybe a foot high platform. Then I rested the dumbbells upright at the ends of each platform. I sat between them with the platforms running parrallel with my legs starting at my hips. I could then tilt slightly each DB at a time and roll them onto my legs. I could lift my legs a little bit and once they started onto my legs I could slightly bounce the weight into position. Good thing because I went up slightly in weight. I think this is the first time ever lifting/pressing 100lbs DBs over my head, granted I started at a half way point.

Week5/Day2 ME Bench

DB Floor Press
2x5@70
1x3@85
1x2@95
1x1@100

JM Press
1x5@135
1x5@155
1x3@175
2x2@195

Incline DB Press
2x8@70

Seated DB Cleans
4x8@35

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Banana, raw ( 1 small (6" to 6-7/8" long) ) 93 0 24 1
Celery, raw ( 0.25 cup, NFS ) 5 0 1 0
Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0
Egg, whole, fried ( 0.25 cup ) 67 5 0 5
Olive oil ( 1 tablespoon ) 119 14 0 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Soy sauce ( 0.5 tablespoon ) 5 0 1 1
Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Whole Wheat 100% Bread Dutch Country ( 5 regular slice ) 450 5 85 20
Turkey, dark meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 313 12 0 48
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Mustard ( 2 teaspoon ) 7 0 1 0
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3368 74 352 333

B/W 172.6

Posted by: Jason2459 Dec 5 2006, 11:17 AM
Okay, I just realized I am not doing a seated clean but more of a clean and jerk type of motion. I clean the DBs to shoulder height and then press them up. I really liked the movement as I can feel it in my upper traps as I clean then my shoulders on the press. I could go heavier on the clean part but it’s the press where I start struggling on the upper reps. I’ll start calling it a seated clean and jerk then do normal seated cleans another time.

Posted by: Jason2459 Dec 6 2006, 09:23 AM
I really need to increase my grip strength and I hope I'm helping that with these middle of the week auxilary days. I am starting to see more definition in my forearms.

Week5/Aux Day

Rope Hammer Curls
1x12@50
1x10@70
1x10@90
1x8@100
1x6@110
1x5@120
1x4@130
1x4@140

DB Reverse Curls
1x8@25
2x8@30

DB Wrist curls behind back
3x12@30

Standing Calf Raises
6x10@215

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Mustard ( 1 cup ) 165 8 19 10
Shrimp, Popcorn PortSide ( 1 serving ) 230 12 18 9
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Beef jerky ( 0.5 cup, pieces ) 185 12 5 15
Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14
Total 3095 75 362 255



B/W 171.8

Posted by: Jason2459 Dec 7 2006, 09:46 AM
I made sure I didn't go to heavy on the box squat and really concentrated on form and exploding up as fast as I can. After this last ME low box squat and getting past what would have been a sticking point I definitely see the benefit of these dynamic days. With out being able to know what it feels like and be able to visualize the acceleration I think I would have lowered the weight back down and let the pins catch it. Now, I kind of realize now after reading some more on box squats that I cheated just a tad. I’m supposed to have a good pause on the box and release my hip flexors, and then go back up. I just kind of went down, touched the box, didn’t release anything, took a breath, and then moved back up. We’ll see how high I get up in weight again next time I do lower box squats. Hopefully better with better form but I would be happy to hit the same weight with better form. On an annoying note, my shaker broke at some point between yesterday morning and this morning. I didn’t find out until I was filling my shaker up after my workout at the water fountain but not until I started shaking it up. Crap went spraying everywhere. It was a good one inch crack on the bottom. So I had to grab a paper towel to stop it from leaking anymore and chug the stuff down half shaken then clean up the walls. Luckily I didn’t get any on me.

Week5/Day3 DE squat

Box Squats 50% 1RM
10x3@155

Hypersextensions
5x8@50

Chest Supported Rows (HS isolateral)
4x8@135

Glut/Ham Raises 3x6

Pull Down Abs Kneeling 3x20@130


B/W 171.4


Foods

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Turkey, dark meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 313 12 0 48
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Mustard ( 2 teaspoon ) 7 0 1 0
Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Olives, green, stuffed ( 2 large ) 9 1 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0
Pork, NS as to cut, cooked, lean only eaten ( 5 oz, boneless, cooked, lean only ) 298 14 0 41
Mushroom soup, cream of, prepared with water ( 0.25 cup ) 32 2 2 1
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Soy sauce ( 0.5 tablespoon ) 5 0 1 1
Honey ( 0.25 tablespoon ) 16 0 4 0
Corn, yellow ( 0.5 cup ) 303 4 62 8
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Game meat, deer, cooked, roasted ( 2 oz ) 90 2 0 17
Total 4055 89 480 342

Posted by: Jason2459 Dec 8 2006, 10:31 AM
Well, working on my bench form. Tried to make sure on every rep that I kept my body tight, pressure on my heels, coming striaght down and up to my lower chest, and pulling the bar apart with my back. I finally made the bar shake like on my DE squat days on the top. I love the speed and explosion. I keep it controlled on the way down not going to fast and I hope that is right but then I accelerate as fast as I can on the way up. I ate like an animal yesterday, at least for me it was a ton. First time breaking 4000 cals since traking my food on fitday. I'm going to try and replicate another 4000 today. I still feel full though. I'll be interested to see what my B/W is tomorrow morning because after I got to the gym and had to use the bathroom I'm sure I lost a couple pounds.

Week5/Day4 DE Bench

Bench 60% 1RM
10x3@145

Close Grip Bench
1x3@185
1x3@195

1 arm Overhead DB ext
3x10@30

Front Plate Raises
3x10@35

Hanging Leg Raises 3x15

B/W 173.6

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14
Pork, NS as to cut, cooked, lean only eaten ( 10 oz, boneless, cooked, lean only ) 596 27 0 82
Honey ( 0.5 tablespoon ) 32 0 9 0
Soy sauce ( 1 tablespoon ) 9 0 1 1
Onions, young green, raw ( 0.3 cup, chopped ) 10 0 2 1
Mushroom soup, cream of, prepared with water ( 0.5 cup ) 65 5 5 1
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Mustard ( 1 teaspoon ) 3 0 0 0
Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Kung pao chicken ( 1 cup ) 432 31 11 29
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Biscuits, plain or buttermilk, dry mix, prepared ( 1 biscuit (3" dia) ) 191 7 28 4
TYSON Roasted Chicken with Garlic Sauce, Pasta and Vegetable Medley, frozen entree, Product Code 5128-921 ( 1 serving ) 214 7 22 17
Total 4349 131 406 389

Posted by: Jason2459 Dec 8 2006, 10:14 PM
Well, I did it and broke the 4k cal boundry again. Ate more fats than I'm used to or wanted. Surprising though I feel full but I could keep eating still all the same. It'll be interesting in the morning.

Posted by: nycste Dec 9 2006, 12:24 AM
doing good man much stricker westside method then me. but yea floor db presses i enjoy

esp since NO ONE has ever done them in my gym haha

cant wait till im repping the 100s again these damn shoulders of mine ive been babying them

Posted by: Jason2459 Dec 9 2006, 06:03 PM
Thanks, I'm trying to stick with the program as close as possible. It doesn't call for any calf or biceps directly so I do them on off days of Wednesday and Saturday as the Auxilary days. It seems like most Westside workouts call for a monday/tuesday ME and friday/saturday DE but I never know what is going to happen on the weekends and I'd rather loose an auxilary day. Like today I didn't have much time but I got in and out in 20mins.

QUOTE
esp since NO ONE has ever done them in my gym haha


Yeah, I've gotten funny looks doing them and one person telling me it's gross and unsanitary.

Posted by: Jason2459 Dec 9 2006, 06:04 PM
Week5/Aux day

Seated Calf Raises
10x10@90

Incline Bench Seated DB curls
10x10@35

B/W 176


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Oats, raw ( 1 cup ) 311 5 54 13
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Pork, NS as to cut, cooked, lean only eaten ( 4 oz, boneless, cooked, lean only ) 238 11 0 33
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Tomato soup, cream of, prepared with milk ( 1 cup ) 147 4 22 6
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Beef jerky ( 5 cubic inch ) 246 15 7 20
Total 4308 93 527 354

Posted by: Jason2459 Dec 10 2006, 12:47 PM
Off day

B/W Still 176 this morning. I don't track what I eat today and eat when ever and what ever. This is my day off from everything work, workingout, tracking everything, and cheating on food. I still don't go crazy and eat icecream and pizza all day but just to give me some sanity I don't look and think about what and when I'm eating. I know I wont eat a full 4k calories today. Three days in a row at that level was rough for me. I would be like crap I have to eat something. Not because I was full but because I really was getting tired of eating.

Posted by: Jason2459 Dec 11 2006, 12:05 PM
Man actually releasing my hip flexors on the box really kicks my butt especially for the low box squat where I'm probably the weakest. I'm wondering if I should do low box squat for my DE day to help with the lift down there. I got to the 310 and was just fine lowering it then when I tried to lift back up I went no where.

Week6/Day1 ME Squat

Low Box Squat
1x3@225
2x3@295
1x2@305
1xmiss@310
2x1@305

Glut/Ham Raises
5x5

Partial Deadlifts
3x20@225

Hypers
3x8@50

B/W 174.4

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Tuna salad ( 1 cup ) 296 11 20 29
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Olives, green, stuffed ( 2 large ) 9 1 0 0
Shrimp, Popcorn PortSide ( 3 serving ) 690 36 54 27
Sweetpotato, cooked, baked in skin, without salt ( 2 large ) 371 0 87 6
Total 4017 81 533 291

Posted by: Jason2459 Dec 12 2006, 09:28 AM
Changed up two things today after reading up on some articles. Dave Tate mentions a big mistake that beginners make is either starting off to heavy on ME day or jumping up in weight to fast on the ME day. So, I started lighter and incremented smaller. This allows for a greater total number of pounds lifted and it is also more exhausting let me tell you. So, last week I did a total of 1245lbs and this week 2545lbs on the Floor Press. Also, when I first looked up how to do the JM Press it was discribed basically has a little wider grip than the close grip bench press and it not coming down all the way to the lower chest. Well Dave Tate's way is much harder, wow. It is a narrower grip than normal but when bringing the bar down in a striaght line it needs to come down to the neck area.


Week6/Day2 ME Bench

DB Floor Press
2x5@50
1x5@55
1x3@60
1x3@65
1x3@70
1x3@75
1x3@80
1x3@85
1x3@90
1x1+miss@95
1x1@100
1xmiss@105

JM Press
2x5@135
2x3@155

Incline DB Press
2x8@75

Seated DB Clean & Jerk
4x8@40

Straight Leg Raises
4x15

B/W 175.6

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Chicken salad spread ( 1 cup ) 416 28 15 24
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Corn, yellow ( 1 cup ) 606 8 123 16
Tortilla, whole wheat ( 2 small chappatti or roti (6") ) 113 1 31 5
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Salsa, NFS ( 2 tablespoon ) 9 0 2 0
Cheese, natural, Cheddar or American type ( 1 slice (1 oz) ) 114 9 0 7
Sour cream ( 0.01 cup ) 5 0 0 0
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Game meat, deer, cooked, roasted ( 1 oz ) 45 1 0 9
Total 4481 89 591 350

Posted by: Jason2459 Dec 13 2006, 09:07 AM
Today felt good, I upped my reps and my weight on the Rope Hammer Curls. I think my grip is feeling stronger. We'll find out when I do some real DLs.

Week6/Aux Day

Rope Hammer Curls
1x10@70
1x10@80
1x10@90
1x8@100
1x8@110
1X6@120
1x6@130
1x4@140
1x4@150
1x3@160

Alt DB Reverse Curls
4x8@30

Alt DB Wrist Curls behind back
4x10@30

Standing Calf Raises
5x10@215

B/W 176.4

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Cheese, natural, Cheddar or American type ( 1.25 slice (1 oz) ) 143 12 0 9
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86
Salsa, NFS ( 3 tablespoon ) 13 0 3 1
Tortilla, whole wheat ( 3 small chappatti or roti (6") ) 169 1 46 7
Sour cream ( 0.02 cup ) 10 1 0 0
Rice, brown, long-grain, cooked ( 1.75 cup ) 379 3 78 9
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Chili con carne with beans ( 2 cup ) 641 28 54 45
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Bread, cornbread, dry mix, prepared ( 1 piece ) 188 6 29 4
Total 4137 88 489 363

Posted by: Jason2459 Dec 14 2006, 01:48 PM
I really don't think I'm doing these pull down abs right. I looked at elitefts but I just don't get them. I'm either going to light and it's really easy or then I just go one more wieght heavier and I can't pull down without my body weight and gravity, no abs. Once I get to 60lbs I have to really lean forward and then there goes gravity.

Week6/Day3 DE Squat

Box Squat 52% 1RM
10x3@165

Hypers
5x8@50

Chest Supported Rows (HS isolateral)
4x8@135 (each arm)

Glut/Ham Raises
3x6

Standing Pull Down Abs
5x20@50

B/W 177.2

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Dextrose by NOW ( 4 tablespoon ) 144 0 38 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 cup ) 244 1 39 21
Cheese, natural, Cheddar or American type ( 0.5 slice (1 oz) ) 57 5 0 4
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Rice, brown, long-grain, cooked ( 0.5 cup ) 108 1 22 3
Salsa, NFS ( 2 tablespoon ) 9 0 2 0
Sour cream ( 0.01 cup ) 5 0 0 0
Tortilla, whole wheat ( 2 small chappatti or roti (6") ) 113 1 31 5
Chili con carne with beans ( 3 cup ) 962 42 81 67
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Bread, cornbread, dry mix, prepared ( 1 piece ) 188 6 29 4
Shrimp, Popcorn PortSide ( 1 serving ) 230 12 18 9
Total 4212 100 497 345

Posted by: Jason2459 Dec 15 2006, 09:42 AM
Week6/Day4 DE Bench

Bench Press 60% 1RM
10x3@145

Close Grip Bench
1x3@185
1x2@205

1 Arm DB Overhead Ext.
3x10@30

Front Plate Raises
3x10@45

Straight Leg Raises
5x15

B/W 176.8

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Rice, brown, long-grain, cooked ( 3 cup ) 649 5 134 15
Beef, NS as to cut, cooked, lean only eaten ( 2 cup, cooked, diced ) 568 26 0 79
Chili con carne with beans ( 2 cup ) 641 28 54 45
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Chicken patty, fillet, or tenders, breaded, cooked ( 4 Tyson fillet ) 470 30 22 27
Mushrooms, stuffed ( 1 stuffed cap ) 69 4 6 3
Carrots, raw ( 5 large strip (3" long) ) 15 0 4 0
Tomatoes, raw ( 1 small whole (2-2/5" dia) ) 19 0 4 1
Cucumber, raw ( 5 slice ) 4 0 1 0
Meatballs, NS as to type of meat, with sauce (mixture) ( 5 meatball with sauce ) 432 29 1 38
Scallops, steamed or boiled ( 5 scallop ) 69 2 1 11
Bacon or side pork, fresh, cooked ( 2 slice, cooked ) 92 8 0 5
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4757 145 473 388

Posted by: Jason2459 Dec 15 2006, 06:19 PM
Well, I'm really having to relearn everything there is about form with this program. I did some more tweaking on my form today for the bench. I tucked my elbows in a little more to make about a 45degree angle from my body and no more. I also not only tensed up my back and shoulders but really concentrated on pulling my shoulder blades back even before I started lifting the bar off the hooks. It really felt good.

Posted by: Jason2459 Dec 16 2006, 10:50 AM
Christmas work party last night. It was all appetizers so that equals to much fat but oh well. Unstable will be happy with that. I'm going to be out of town on Thursday next week so I'm going to have to shift my workout schedule this week. If I wasn't leaving at 5am and probably not going to be getting back until 11pm or so I wouldn't but I wont have a chance to get into the gym. I'm cutting my aux day today and start my ME Squat day tomorrow.

Posted by: Jason2459 Dec 17 2006, 03:54 PM
I bought my first piece of power lifting gear yesterday and got to use it today. I got some chucks. cool.gif Even with the light weight I'm pushing I can feel the difference of not having a heel.
I also did a movement today that I've never heard of before this program, goodmorning squats. I love them. I can feel the tension going down then BAM into a squat and explode right up. By the time I'm up to doing heavier weights it's almost like doing negatives for the goodmornings. I also decided to take Dave Tates advice and try and stick with 3-5 reps for goodmorning movements to keep and put more pressure on my back for a longer peroid of time and keep stricter form.

Week7/Day1 ME Squat

Goodmorning Squat
1x5@bar
1x5@135
1x5@155
1x5@185
1x5@195
1x4@205
1x3@225
1x3@245
1x2@255

Glut/Ham Raises
5x5

Lounges w/ DB
4x7@50 each leg

Hypers
3x8@70

Pull Down Abs
5x10@60

B/W 175.2

Cals Fat Carb Prot
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Oats, raw ( 1 cup ) 311 5 54 13
Real Gains from Universal ( 133 gram ) 523 5 75 45
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
OSCAR MAYER, Ham (chopped with natural juice) ( 4 serving ) 207 13 3 18
Mustard ( 2 teaspoon ) 7 0 1 0
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Sweetpotato, raw ( 1 cup, cubes ) 140 0 32 2
Popcorn, popped in oil, unsalted ( 2 cup, popped ) 82 5 9 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Bread, banana, prepared from recipe, made with margarine ( 1 slice ) 196 6 33 3
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3335 62 465 242

Posted by: Jason2459 Dec 17 2006, 09:12 PM
I forgot to mention this earlier but I think I've gotten the standing pulldown abs down. I stepped back and got my body pretty close to being right under the pully and concentrated on pushing my hips back and bringing my body straight down with my abs. I could accually feel it and was able to use over 50lbs.

Posted by: Jason2459 Dec 18 2006, 05:35 PM
Okay, today was the first time I've ever used one of those stability balls. Felt very strange. I wasn't really sure how far I was supposed to roll forward on it so each time I did the exercise with the ball in a different place. None of them felt very natural. I did get a good workout with my triceps though doing it. I could really feel it and near the end of each set my tri's where turning into jelly.

Week7/Day2 ME Bench

Ball DB Press (elbows tucked in, neutral grip)
3x20@50

Seated DB Shoulder Press
5x10@45

Incline DB Tri Ext
4x8@70

Face Pulls
3x15@100

B/W 175

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
OSCAR MAYER, Ham (chopped with natural juice) ( 6 serving ) 311 20 5 27
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Sweetpotato, raw ( 2 cup, cubes ) 279 1 65 4
Pizza HarvestWheat Supreme ThinCrust DG ( 1.5 serving ) 375 12 48 20
Cake, pineapple upside-down, prepared from recipe ( 2 oz ) 181 7 29 2
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3659 59 516 277

Posted by: Jason2459 Dec 19 2006, 10:21 AM
I saw these grip exercises online and thought that it couldn't hurt to try them. They really burn a lot so they must do something.

Week7/Aux

Plate Pinch Reverse Curls
4x20@20

Plate Pinch Holds
4xaslongaspossible@20 (2x10lb plates)

Seated Calf Raises
6x14@90

B/W 177.6


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
OSCAR MAYER, Ham (chopped with natural juice) ( 4 serving ) 207 13 3 18
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Mustard ( 3 teaspoon ) 10 0 1 1
Meatballs, NS as to type of meat, with sauce (mixture) ( 4 meatball with sauce ) 346 24 1 31
Italian sausage ( 1 link (5" long) ) 220 17 1 14
Pork sandwich ( 1 sandwich ) 323 9 32 26
Cake, pineapple upside-down, prepared from recipe ( 2 oz ) 181 7 29 2
Caesar salad (with romaine) ( 0.25 cup ) 42 3 2 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Celery, raw ( 2 medium stalk (7-1/2" - 8" long) ) 13 0 3 1
Peanut butter ( 3 tablespoon ) 285 24 9 12
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3905 118 421 302

Posted by: Jason2459 Dec 20 2006, 09:25 AM
I got a nice complement at the gym today. I was asked by this lady bodybuilder if I was working out to do a show this summer because she said that it looks like I've really stepped up my workouts and have gained some size. It's always nice when people notice how hard you are working. I told her I'm not training for a show or anything but just switched up to more of a PL routine and working on gaining strength. Size is just a bi-product that I'm not to concerned about. I want to hit that 300bench and 400squat this year!! Well, next year since this year only has about another week or so left.

Week7/Day3 DE Squat

BoxSquat 54% 1RM
10x3@170
Workup to Heavy Doubles
1x2@225
1x2@275
2x2@295

Hypers 4x8@70

B/W 177.6

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Tuna salad ( 3 cup ) 887 33 60 88
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Sweetpotato, raw ( 1 cup, cubes ) 140 0 32 2
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) ( 1 bagel (4-1/2" dia) ) 303 2 59 12
Egg, white only, raw ( 3 large egg white ) 50 0 1 10
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, top sirloin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled ( 3 oz ) 172 7 0 26
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 2 oz, boneless, cooked, skinless ) 92 2 0 17
Rice, fried, meatless ( 0.25 cup ) 68 3 9 1
Pineapple, raw ( 2 slice (3-1/2" dia x 3/4" thick) ) 82 1 21 1
Total 4239 67 550 368

Posted by: Jason2459 Dec 22 2006, 11:29 AM
Coming up to my last week after today. The nineth week will be a 1RM max only week to see where my squat/dead/bench are at. I can't wait and I'm really looking forward to that. I've never done a true 1RM Max on anything. Today felt great and I had great energy. Especially after working up to the heavy doubles on the bench. I wanted to keep going but I had to stop myself because this isn't a ME day and I didn't want to miss. The goal was to just feel some weight. Still I did something I've never done before and that was to rep with full ROM two plates on each side and feel good. I would say that would have probably been my max before starting all of this if I had ever done a true 1rm before. On the delt combo movement I decided to do some grip work with it and do a plate pinch keeping my wrist straight. I had to break up the 2 sets of 20 with short pauses because my hands were burning like they were on fire. I think the set went more like 16 pause 4, 12 pause 4 pause, final 4.


Week7/Day4 DE Bench

Bench Press 60% 1RM
10x3@140
Workup to Heavy doubles
1x2@185
1x2@205
1x2@215
1x2@225

DB two handed Overhead Tri Ext
1x6@60
1x6@70
1x5@80
1x6@80 (I was mad I couldn't get the 6th rep up on the last set so I gritted my teeth and gave it everything to get the 6th rep out on this one.)

Reverse Grip Tri Push Down
3x15@50

Front/Side/Rear Delt Combo
2x20@10lb plate pinch

Pull Down Abs
5x15@60

B/W 177.2

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Pizza with meat, NS as to type of crust ( 4 piece (1/8 of 12" dia) ) 833 41 77 38
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3998 88 478 332

Posted by: Jason2459 Dec 23 2006, 11:54 AM
I'll have to schedule around the holiday schedule this week. So today's aux day will be an off day and tomorrow will start my ME squat/dl day for my final full week before doing my max attempts.

OFF

B/W 179.2

Posted by: Jason2459 Dec 24 2006, 02:41 PM
I LOVE the Goodmorning Squat. I felt like I could go on for ever on those goodmorning squats. I worked out like an animal today. I kept thinking about next week is my max out week and that this is it to gain any more strength before that. I about passed out after each set of the hypers. I'd get done with a set and the world was spinning. There was a bunch of people at the gym today as it is closed tomorrow and short hours today. I got to see people there that I don't normally see, including that person that likes to tell everyone how to do things. I kept watching him come up to people and "correct" how they are doing their exercises and suggest other exercises to do. Low and behold he came up to me and told me I was squating all wrong and I was going to seriously hurt my back. I just kind of laughed, hit the play button, and did another set with out even saying anything to the guy. He stood there for a little bit and tried to say something else to me but I wouldn't look up or hit pause. So, he finally walked away to help some other poor person.

Week8/Day1 ME Squat/DL

Goodmorning Squat
1x5@bar
1x3@135
1x3@175
1x3@185
1x3@195
1x3@205
1x3@215
1x3@225
1x3@235
1x3@245
1x3@255
1x3@265
1x2.5@275

Glut/Ham Raises
5x5

DB Lunges
4x6@50

Hypers
3x8@70

Pull Down Abs
4x15@60

B/W 177

Cals Fat Carb Prot
Cereals, QUAKER, oatmeal, instant, maple and brown sugar, dry ( 2 packet ) 319 4 65 9
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Shrimp, baked or broiled ( 2 oz, without shell, raw (yield after cooking) ) 77 3 1 12
Carrots, raw ( 1 oz, raw, yields ) 11 0 3 0
Celery, raw ( 1 oz, raw, yields ) 4 0 1 0
Egg, whole, fried ( 0.5 large ) 45 3 0 3
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Cookies, sugar, refrigerated dough, baked ( 1 cookie ) 58 3 8 1
Total 3122 55 437 231

Didn't eat no where near enough today, I'll make up for it tomorrow durring X-mass I'm sure of it.

Posted by: Jason2459 Dec 26 2006, 07:23 PM
Week8/Day2 ME Bench

Ballpress
3x20@55

Seated DB Shoulder Press
1x8@50
1x6@50
2x8@40

Seated Overhead DB ext
1x6@70
1x6@80

Incline BB Tri Ext
3x6@70

Face Pulls
5x15@115

B/W 178.8

Cals Fat Carb Prot
Cereals, QUAKER, oatmeal, instant, maple and brown sugar, dry ( 1 packet ) 160 2 33 4
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten ( 6 oz, boneless, cooked, skinless ) 317 12 0 48
Chicken or turkey soup, cream of, prepared with water ( 0.25 cup ) 29 2 2 1
Cheese, natural, Cheddar or American type ( 0.25 cup, shredded ) 114 9 0 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Beans, string, green, raw ( 0.25 cup ) 9 0 2 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Total 3703 83 441 309


Posted by: Jason2459 Dec 28 2006, 08:05 PM
This week is really a drag. I know it sounds stupid but I hate having time off from work. Well, at least time off from work and not going anywhere. Just hanging around the house sucks. My grove is way off, I'm waking up later, not drinking or eating enough, and going into workout much later. I didn't track my food today.

Week8/Day3 DE squat

Box squat 62% 1RM
10x3@195

Hypers (2s pause on top, ouch!)
3x8@80
1x7@80

Lat PullDowns
1x8@150
1x8@160
1x8@180

Glut/Ham Raises
4x6

Hanging Leg Raises
4x15

B/W 176.8

Posted by: Jason2459 Dec 29 2006, 05:13 PM
I had a little more energy going in today. I can't wait to get back into my normal routine and next time I have time off and don't go anywhere I'm going to have to force myself out of bed first thing in the morning like normal. I just don't feel the same going in later in the day. Since I'm eating all the time I'm constantly burping up crap through out my workouts. I worked out my grip again today with the delt combo but this time used two 5lbs plates to make it a little harder and it was. I ended up pausing at the 12th rep then 8 more for both sets of 20.

Week8/Day4 DE bench

Bench Press 60% 1RM
10x3@145

Overhead DB Tri Ext
3x6@80
1x6@85

Reverse Grip Push Downs
3x15@50

Front/Side/Rear Delt Combo
2x20@10lbs (2x5lbs plates)

Pull Down Abs
4x15@60

B/W 176.8

Cals Fat Carb Prot
Oatmeal Our Family ( 1 cup, dry, yields ) 313 6 56 10
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Waffle, plain ( 2 round waffle (8" dia) ) 649 20 100 15
Peanut butter ( 5 tablespoon ) 474 41 15 20
Syrup, NFS ( 3 tablespoon ) 170 0 45 0
Egg, whole, fried ( 4 large ) 362 27 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4286 124 545 268

Posted by: Jason2459 Dec 29 2006, 10:24 PM
Next week will be my final test to see where I'm actually at for the squat/dl/bench. I'm looking forward to continuing this style of workout. I'll keep going with the three week cycle for a little longer, 12 weeks then do another check up. Then probably start switching it up to a two week cycle. I've been looking over many other training logs that workout on the westside barbell and I'm going to modify the weekly ME/DE/RE days. So, here's the plan:

Next week:
Tuesday: Max out on squat
Wednesday: Max out on bench
Friday: Max out on DL

Then Switch up the 12week cycle to:
Monday: DE/RE bench
Tuesday: ME Squat/DL
Thursday: ME Bench
Friday: DE/RE Squat/DL

Posted by: Jason2459 Jan 1 2007, 10:58 PM
Okay, here is the first day of I where was 8 weeks ago and where am I at now.

Starting stats:
B/W: 167
Fat: 11%
LBM: 148.63lbs

Current stats
B/W:177.51 (past week avg)
Fat: 13.2% (past week avg)
LBM: 154.08lbs

Conclusion:
B/W: up 10.51lbs
Fat: up 2.2%
LBM: up 5.45lbs

Now here are some measurements I found that I took of myself several years ago when i was at 175lbs. 8%b/f. I couldn't tell you if I was flexing on any of these, assume biceps I was, or where exactly I measured but I know I was cold and not pumped.

Wrist: 6.75
Shoulders 51
Chest 41
Waist 31
Hip 38
Bi 15.5
Forearm 12.25
Thigh 23.75
Calf 14
Neck 16

Today's measurements:
L wrist across bones straight: 6.75in
R wrist same: 6.75in
Outside around Shoulders: 50in
Chest under armpits breathed in: 43in
Accross Belly button completely relaxed: 34in (probably to much, fitting for a weight belt)
Waist pant size: 32.75in
Hips right around the ass: 40in
L arm at peak bi flexed: 15.25in
R arm at peak bi flexed: 15.5in
L forearm flexed: 11.75in
R forearm flexed: 12in
L thigh mid point leg straight out: 23.75in
R thigh mid point leg straight out: 24in
L calf: 14in
R calf: 14.25in
Neck mid-point: 15.25in


So, what does that all mean, absolutely nothing to me. I just love numbers. It's the numbers that are coming the rest of the week that mean the most to me.

Posted by: Jason2459 Jan 2 2007, 09:41 AM
My first real squat.

I did a little better then I was hoping for. I knew I should be able to do at least 325 fresh with a little warm up but was hoping for about 350. I got knee wraps this weekend to help with some knee stability as I have a lingering injury in my right knee from a moto-x accident. I didn't feel a thing with the wraps on which is good.

I started with 135 for a few reps then moved right up to 225 for a few reps just to warm up the joints. I jumped up to 305 for 1 rep just to get the feeling of a little heavier weight. I did it just fine.

So, I put on the wraps for the first time... Well, the first time for a lift. All weekend I practiced putting on the wraps to get a feel of them and figure out the best wrap for me. I put my leg out straight, lift up the toes to flatten out the calf and flex the quad to get it out of the way. Then I wrap outwards starting on the front toward the inside below the knee cap pushing it up a little. Then proceed to box it in doing a criss cross over the knee cap with tension on every angle and the final tag in front of the knee cap sticking up. I do the same thing on both legs. I wanted to do this on a weight I knew I wouldn't have a problem with just to get a feel of the wraps. It was very different walking out with the wraps on as they make me feel like my lower legs are a little wobbly. So, I did it again for one more rep and it felt a little more natural. Then I went to 315 and it still felt really good. I went to 335 at that's where I started to really struggle but I did it.

I thought about putting on 10 more lbs and see how that went but decided to just throw on 20 more lbs and get right up to 355. I got under the bar and thought crap I hope I'm not over doing it. Then that pissed me off thinking like that and I pushed up and stepped back. I'd never had that much weight on me like that but with out thinking or stopping to feel it dig into my traps I went down. I felt my self hit the hole, my hips felt like they were being folded in half. I knew I had to explode up and I did. My legs burned but then I felt myself going forward to much and I thought about the good morning squats and arched my back like I'd never arched before and pushed my abs as hard as I could into my belt. I don’t know if I closed my eyes or not because before I realized it my legs were locked out and I could see myself in the mirror again. My face was all red and veins sticking out of my neck. What a great experience. I can’t wait to do it again.

Squat 1RM Max: 355
B/W 177.6

Posted by: willpiazza31 Jan 2 2007, 09:58 AM
Nice job!!!

Planning on hitting any meets anytime soon?

Posted by: Jason2459 Jan 2 2007, 10:08 AM
Thanks. I'm going to go watch a meet coming up in April. I can't wait. I'm really going to be paying attention to the 181lbs class in the pure and unequipped division as that is what I would try and do most likely. They have a meet near me every year in april so I figure I'll watch this year then maybe just maybe I'll try it out in 2008. This whole process that I've been going through is really addicting. I could barely sleep this entire weekend as all I've been thinking about is my max attempts this week.

http://www.nasa-sports.com/Entries/Entry%20Iowa%20Powerlifting.htm

Posted by: Arnoldfan Jan 2 2007, 05:19 PM
Hey Jason... wow you put a lot of thought and energy into your training.
Anywho, I may have missed something but where's the beef?
I saw very little beef and not as much chicken as I would imagine.
Is there a reason for that? not tryin to be a dick, just curious?

You know what Arnold says Milk is for babies, and You are what you eat--that being said I saw a diet that is mostly made up of dairy and a shit load of shrimp..... you seem like a well of knowledge, thats why I was wondering why...

Beef and chicken certainly have better amino acid profiles than shrimp, crustations, and milk... well whey and casien are damn good.

Maybe I missed a goal of yours or something. elaborate please.

Posted by: Jason2459 Jan 2 2007, 05:47 PM
Thanks for the complements and the question.

Actually, if you look through out the diet you'll see a variety of meat. I try and eat at least once through out the week something that flies, something that walks, and something that swims. I usually eat the beef on the weekends for my cheating days because they are higher in saturated fats. I don't log my food intake on those days so you'd probably not see that unless there are left overs and I eat it through out the week. I cook large sums of food and eat many left overs through out the days following. However I'll eat a deer jerky or a little bit of beef jerky here and there as a small snack. I like variety for my protein sources. They all have their benefits and pitfalls so I think it all complements each other nicely. Chicken, Turkey, deer, beef, eggs, milk, cheese, yogurt, legumes, and even the oats and breads that I eat all make up my dietary protein profile. Then supplement that with my pre- and post- workout shakes and my before bed shake and it pretty much covers all my amino needs.

As for the dairy, I typically only drink milk with my shakes in the morning and the evening. Yogurt is awesome for the enzymes, good bacteria, and the protien. Cheese, well I like cheese on my sandwiches.

Posted by: Jason2459 Jan 2 2007, 08:49 PM
Food for today:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten ( 5 oz, boneless, cooked, skinless ) 264 10 0 40
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Shrimp, Popcorn PortSide ( 0.75 serving ) 173 9 14 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten ( 4 oz, boneless, cooked, skinless ) 211 8 0 32
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3692 65 477 307

Posted by: Arnoldfan Jan 2 2007, 10:47 PM
I didn't mean to sound offensive. Obviously what ever you are doing is working for you. Just didn't seem like there was as much red meat and chicken as i'm used to seeing in a high protein diet..... lots of shrimp though. Is deer meat good for gaining? seems like it would be. I heard that rabbit is an amazing source of protein, if you happen to have rabbit lying around. I wish I had as much ambition as you do when it comes to monitering my intake. I tend to just make sure I have a 40/40/20 ration when I eat and I try to eat every 2.5 to 3 hours. Squats.... ouch, they can be very taxing on the body but damn do they improve total power and size-good luck with them. Oh ya, thanks for the tip on the face pulls, I did them today and they really isolated my inner traps well.

Posted by: Jason2459 Jan 3 2007, 09:14 AM
No, absolutely no offense taken. You hit it right on the head. I still am learning but over the years I have gotten to know my body really well. I know pretty well how my body grows and what kinds of foods it wants and when it wants them. Knowing your own body is the most important thing to exercise and nutrition. There are overall things that work for everyone but even they work at different levels. Everybody's body is different.

Posted by: Jason2459 Jan 3 2007, 09:49 AM
Here's your answer to the benifits of the protien packed shrimp:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

Posted by: Jason2459 Jan 3 2007, 10:22 AM
Good lift…
Since I had only previous gotten up 220 for 1 rep previously and that was with a pin press I was really hoping to get at least 225 – 235 on a good clean full press for my 1RM max. I started out with a warm up at 135 for reps then moved right up to 185 for 1 rep. I felt good. I felt like my form was on and I was going to get my goal. I moved to 205 for one more rep just to get a little warmer and a feel for heavier weight. It went down and up with out a hitch. So, I figured I’ll start with 225. I got myself a spotter and got myself ready. It was over before I knew it. I couldn’t believe I just had two plates on each side and it still felt like I had 205 on there. I was excited. So I figured it worked for the squat day it’ll work today. I put on 40 more pounds and went for 265. I planted my feet firmly to the ground, arched my back, and pulled in my blades. As I started lowering the weight I felt my left side go a little and was like crap I got to get this thing moving before goes all the way. I touched the chest and moved it up and about half way the bar was stuck and moved slightly downward, with a little help it started back up. The spotter said, “Not much help though by me, great job.” NO, NO LIFT. Not a good lift at all, I can’t call that my max with a downward movement after the ascent let alone the tiniest help from the spotter. I dropped ten and went for 255. This time I was ready, I knew I could do it. After almost getting 265 I knew 255 was in me. I got myself into position again. I knew that I was going to have to give it everything I had. As soon as the bar touched my chest I flexed every muscle in my body that I could, my lats, my back, my legs, my calves, my tri’s, my delts, and anything else I could muster. It was going up solidly then it started to slow down again and I though it can’t stop or come back to me I had to keep going. I gripped the bar and clinched my shoulder blades together as hard as I could and I pushed my feet flat against the floor like I was doing a leg press. My arms locked out, my but never left the bench, my feet never moved, and the bar never stopped rising; GOOD LIFT!!

Bench 1RM Max: 255
B/W 178.2

Posted by: Arnoldfan Jan 3 2007, 05:36 PM
wow. shrimp... Thats cool, i like shrimp-- maybe i'll eat them more.
vitamin B, omega 3's.... didn't know that

Posted by: Jason2459 Jan 3 2007, 05:53 PM
Shrimp are great but they are usually just a snack because I definitely don't fill up on them. I love seafood in general as I grew up in south florida but I'm stuck in the mid-west now so I don't get a chance really to get really good fresh seafood like I used to. Know I understand how people around here think that Red Lobster is a great seafood resturant because there is nothing really any fresher around here. I do however love it when they have the all you can eat shrimp deal. That's another thing good about shrimp, it's really hard to mess them up taste wise.

Posted by: Jason2459 Jan 3 2007, 08:40 PM
I'm glad I've got another day to rest and even more so another day to figure out if I'm going to do my DL in a conventional stance or the sumo. I've never done a full DL so I have no idea which form will be best for me.

Food for today:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Tuna salad ( 1.5 cup ) 443 16 30 44
Sweetpotato, raw ( 1.25 sweetpotato, (5") ) 171 0 39 3
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Egg, white only, raw ( 3 large egg white ) 50 0 1 10
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Total 3474 58 472 278

Posted by: willpiazza31 Jan 4 2007, 11:37 AM
I think theoretically you'll be able to pull more weight with a sumo stance since the ROM is shorter.

A regular stance will let you use more leg drive and back though.


Posted by: Jason2459 Jan 4 2007, 11:59 AM
I don't know I'm so confused. blink.gif

I'll just have to try each stance out on some lower weight first while warming up. I was simulating it at home with a broom stick last night. My wife thought I finally went off the deep end. The sumo stance really kills my hips but it may be different when I actually do it. I'm in a good position right now though starting out fresh to figure out which I'll like and stick with it.

Posted by: willpiazza31 Jan 4 2007, 12:08 PM
Yeah sumo is harder on the hips.

I'm sure unstable knows more about this.

I think there's also a big thread on this sumo vs. regular DL in the training section. Might want to search for it.

Posted by: Jason2459 Jan 4 2007, 12:11 PM
Yeah, I saw some info on it in the PL and training sections. I know unstable and MM do sumo and are pretty pro for it but I keep hitting the it's your own personal preference thing so... blink.gif blink.gif

Posted by: Jason2459 Jan 5 2007, 08:45 AM
Food for yesterday.

Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter ( 2 tablespoon ) 190 16 6 8
Oatmeal Our Family ( 2 cup, dry, yields ) 627 13 113 21
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Tilapia Fillets Walmart Box ( 12 oz ) 294 3 0 63
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 cubic inch ) 72 0 7 11
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Egg, whole, raw ( 4 large ) 298 20 2 25
Spaghetti, cooked, whole wheat, NS as to fat added in cooking ( 2 cup, cooked ) 345 2 74 15
Game meat, deer, cooked, roasted ( 8 oz ) 358 7 0 68
Spaghetti sauce ( 1 cup ) 143 5 21 4
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3606 77 428 312

Posted by: Jason2459 Jan 5 2007, 11:17 AM
DL first time ever…

That was an interesting experience. Coming into today I knew I wasn’t going to push this like I have my previous two lifts earlier in the week. I wasn’t expecting anything and wasn’t going to get disappointed even if I could only do the bar. I’d be a bit worried but I wasn’t going to be upset. First was trying to choose between conventional and sumo. So, I started with the bar just to get the motions down and watch my form in the mirror knowing once I get weight on there I need to be focusing my head straight and up. Then I went to 135 just to get a little weight on there and see how each form felt. I thought that the sumo was going to feel weird and painful in my hips but it didn’t, not at this weight anyways. I guess even the short time that I was playing around at home with the broom stick helped get my hips used to having my legs ripped from their sockets. Then I went to a conventional stance. This surprisingly now felt awkward. I’m thinking because all my squat’s that I’ve been doing I’ve been training with a wide stance and really making sure I push my knees outward. It felt strange to try and keep them straight ahead. I didn’t feel that with out any weight but even the light amount of 135lbs I wanted to spread my knees apart. The next 12 weeks I’ll have to get deadlifts into my routine and play around with both styles for a little while but for now sumo it is. Once I decided on sumo I started adding a little more weight and went to 205. It went up pretty quickly so I jumped up to 255. I still didn’t have any problem at 255 and was really happy with that. It was at 315 I really felt it. My grip was fine but I had a little problem getting it off the floor but once it started it went up smoothly. The one thing I was most concerned about was my grip and not having a strong enough one to even go over 300lbs so this last life made me really happy. I didn’t feel any strain at all and didn’t feel the bar move in my hands. After this lift I figured if I can squat 355 I should be able to DL 355. Well, that didn’t happen. I couldn’t get it off the ground. The bar bent up a little then that was it. So, I brought it down to 325. I concentrated on keeping my ass down, my back arched, my shoulders rounded and as soon as I start getting it off the ground to push my hips up under it and lean back. I kept hearing in my head someone yelling ASS DOWN, ASS DOWN… gee thanks unstable. biggrin.gif This was it, I started pulling and it started going up, LOCK OUT. Much to improve on here with form alone I'm sure.

DL 1RM MAX: 325

Posted by: willpiazza31 Jan 5 2007, 11:22 AM
They're fun right?

How's your lower back feel? Sore?

Posted by: Jason2459 Jan 5 2007, 11:39 AM
biggrin.gif
Yeah, I'm not a big fan of these deadlifts. But that is just because I'm new to it and I have to get the form down. Actually. my lower back is fine. It's my hips that I'm kind of feeling right now.

Posted by: Jason2459 Jan 5 2007, 11:41 AM
Maybe I should work the conventional more. I believe I have a pretty strong back.

Posted by: Jason2459 Jan 5 2007, 12:54 PM
Okay now that this week is over it is time for some goal planning going into my next phase. I'll probably repeat some stuff I've already posted but this is my journal and I'll do what I want. biggrin.gif

Current stats:
B/W: 177.74 lb (avg past week)
B/F: 13.3% (avg past week)
LBM: 154.1
Calories eaten/day: 3937 (last month avg)

1RM MAX:
Squat: 355lbs
Bench: 255lbs
DL: 325lbs

Goals after 12 weeks:
B/W: 181 (not to concerned with gaining a lot of weight really)
B/F: 13.6%
LBM: 156.384
Calories eaten/day: 3600

1RM MAX:
Squat: 375-390lbs
Bench: 275-290lbs
DL: 355-390lbs (well it is more like 355-375 but everything else was ending in the 90s)

Weak points to concentrate on:
Squats: Form, getting back out of the hole and not go forward and have to correct it.
Bench: midpoint on the rise, I slow down to much and almost stalled at 255 and that is where it did start going down at 265.
DL: Getting weight off the ground. FORM FORM FORM… picking one and lock it in.

Things to help the weak points:
Squats: Low box squats, Goodmornings and GM squats strengthen the arch and work on sitting back more
Bench: a 2-3 board press, elbows out tricep extension
DL: Work more full deadlifts into my ME/DE days. DL from 2-4inbox to help with the starting. GHR/Hypers to get my hams and gluts up to speed

The next 12week cycle:
Monday: DE bench
Tuesday: ME Squat/DL
Thursday: ME Bench
Friday: DE Squat/DL

Supplemental work for grip, calf and bi's done on either Saturday or Sunday along along with some GPP work.

Posted by: Jason2459 Jan 8 2007, 10:08 AM
You know you have a great workout when you can barely lift the arms in the shower and when you step outside when it's 20degrees out it feels nice. I decided to do 8 sets of my DE bench and then do some Pin pressing. Something I did the first to third week last time but it was for my ME day. I actually did more weight and for reps today then I did by the end of the third week. I missed at 225lbs and could only do 1 rep at 220. I had no problems today doing 3 reps at 225. This was exciting. I'm contemplating doing the bulk fest even though my goal wasn't really to gain that much weight this time around but I might take up unstables offer and eat as much as possible where ever I can. I'll have to go to the goodwill and get some new pants.

New 12 Week cycle
Week1/Day1 DE Bench

Bench Press 60% 1RM
8x3@155

Pin Press (mid height)
1x3@155
1x3@180
1x3@225

DB Bench Press
1x10@55
1x10@60
1x10@65

DB Bent Over Rows
3x10@75

Tri Pushdowns
4x12@60

B/W 177.2

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Chicken, canned, meat only, light meat ( 1 can (5 oz) yields ) 198 5 0 36
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 cubic inch ) 72 0 7 11
Salad dressing, KRAFT MIRACLE WHIP LIGHT Dressing ( 3 tablespoon ) 111 9 7 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Sweetpotato, raw ( 1 sweetpotato, (5") ) 137 0 32 2
Oats, raw ( 1 cup ) 311 5 54 13
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Vegetable and pasta combinations with cream or cheese sauce (broccoli, pasta, carrots, corn, zucchini, peppers, cauliflower, peas, etc.), cooked ( 2 cup ) 361 15 41 16
Bread, cornbread, dry mix, prepared ( 2 piece ) 377 12 58 9
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4086 80 564 290

Posted by: Jason2459 Jan 9 2007, 10:22 AM
Today was a great day. First, I started today at the most I've weighed all year. Last year February I was 163lbs and started back working out seriously again and got up to around 178 or so until around June when I got married. One thing after another with the wedding, honeymoon, and then a bunch of work related trips I didn't get into the gym for a good three to four months. That's when I said that I've got to stop this crap of going hard for a little while then stopping and loosing it all and started this journal and new program based on westside barbell. I'll attach the graph and stats of my weight progress over the past year when I started working out and using fitday back last year. So, I can't stop now and I'm so excited about going forward with this program and power lifting in general.

Second thing that has been feeling good about today, well besides almost puking this morning, I'm really getting better at the box squats. The last time I did low box squats I missed completely at 310, couldn't get it back up, and was only doing 1 rep at 305. Today I was going good at 325 and then at the 345 mark I call it a miss because I did a touch and go and didn't give a pause on the box to release my hip flexors before coming back up. I also did a good 6 reps myself on the GHR on the first set and I really pushed myself on those to get 3s set by 10 reps. The most I've ever done on those. I have to get my hamstrings up to par. Then I also went up in weight on the hypers with a 1-2s pause on top. After that I was so completely wiped I had to sit were I was before I could get up to stumble into the showers. I did have on the plate for today some DB lounges and Abs. We'll see how my conditioning goes and if I can get those in next week or the third week in my three week wave.

Week1/Day2 ME SQ/DL

Low Box Squats
1x3@bar
1x3@95
1x3@115
1x3@135
1x3@165
1x3@195
1x3@225
1x3@255
1x3@285
1x3@315
1x1@325
1xmiss@345

GHR
3x10

Hypers with 1-2sec pause on top
3x8@90

B/W 179.2

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
OSCAR MAYER, Ham (chopped with natural juice) ( 6 serving ) 311 20 5 27
Vegetable and pasta combinations with cream or cheese sauce (broccoli, pasta, carrots, corn, zucchini, peppers, cauliflower, peas, etc.), cooked ( 2 cup ) 361 15 41 16
Sweetpotato, raw ( 1 sweetpotato, (5") ) 137 0 32 2
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Rice, brown, long-grain, cooked ( 1.5 cup ) 325 3 67 8
Shrimp, cooked, NS as to cooking method ( 1 oz, without shell, raw (yield after cooking) ) 30 0 0 6
Celery, raw ( 1 oz, raw, yields ) 4 0 1 0
Carrots, raw ( 1 oz, raw, yields ) 11 0 3 0
Egg, whole, fried ( 0.5 large ) 45 3 0 3
Cake, marble, with icing ( 1 piece (1/12 of 2-layer, 8" or 9" dia) ) 377 13 65 5
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Total 3744 86 510 249

Posted by: Jason2459 Jan 9 2007, 10:27 AM
You can see where I stopped working out and using fitday by the flat lines and I did do a periodic check and put it in but they were not good and drops in weight. Report showing my last year's weight change:

Posted by: Jason2459 Jan 9 2007, 10:28 AM
Here are the min/max/avg states over the past year:

Posted by: Jason2459 Jan 10 2007, 05:32 PM
Off Today.

B/W 179.4!!!

Wow, I was really expecting my B/W to be around 178ish this morning. I'm already liking this DE ME ME DE setup even though it's been only two days into it. A Monday ME day was hard for me because I'd slept in all weekend, well 8am is sleeping in for me, and it's harder getting up at 5:30am on Monday so I don't feel like I have as much energy for the ME day as I do the rest of the week. Also, I'm always doing some type of physical activity on the weekend and sometimes I'm still sore going into the gym on Monday. I also like the day off between the two ME days. I pushed it really hard yesterday thinking man I have a nice day off from the gym to rest my body tomorrow. I really needed the rest today because between those low box squats and the GHR my hams, gluts, and hips are sore.

edit: Just did some calculating, yes I like numbers, I squated 11,975 total lbs yesterday.

Posted by: Jason2459 Jan 10 2007, 05:44 PM
Well just to compare, the last time I did low box squats I did a total of 3975lbs. That is including the misses on both days. That is a HUGE difference in my training intensity and I am really happy with that. I am starting with a much lower weight but I am using that time to work on my form and stepping out. I still keep a 1 minute break between sets though.

Posted by: willpiazza31 Jan 11 2007, 09:49 AM
Holy shit, you box squat almost 4,000lbs?!!

Posted by: Jason2459 Jan 11 2007, 10:38 AM
laugh.gif laugh.gif Yeah I set the WPO record. Dave mentioned about not only looking at how much you're pushing during each set and striving to best that but also looking at the overal picture and see how much your doing by adding up every rep in every set giving you your total lbs lifted during that exercise.

Posted by: Jason2459 Jan 11 2007, 12:00 PM
Week1/Day3 ME Bench

Low Pin presses
1x3@bar
1x3@75
1x3@105
1x3@135
1x3@165
1x3@190
1x3@215
1x1@225
2xmiss@235 (DAMN IT!! I had this I know it but it got stuck half way up. So I gave myself a little break, 3mins, and went for it again. SAME THING!! I'm going to get this next week.)

Pull-ups
5x5

Combo Delt Raises (Plate Pinch 3(5lbs)Plates)
2x20@15

DB Elbows out Tri Ext
3x10@30

B/W 179

Posted by: Jason2459 Jan 14 2007, 08:56 PM
Back Posting for January 12, 2007
Week1/Day4

Box Squats 55% 1RM
8x2@195 (Hips were really sore this day so I did 8 sets and 2 reps)

Sumo DL 50% 1RM (Worked a lot on form and feet placement)
8x1@160 (I did one set of conventional and decided I really like the sumo stance)

Hypers
3x10@90

Side Bends w/ DB
3x10@70 (each side)

Hanging Leg Raises
4x15

Posted by: Jason2459 Jan 14 2007, 09:11 PM
Wow, those side bends I did on Friday are really kicking my ass. I'd never done those before and have only saw women doing those. My sides have hurt like a bitch all weekend.

Saturday I did some GPP home improvement style. Made sure I used only hand tools for everything.

Did some plumbing and put in laminate flooring in the kitchen.

Laminate Floor bundle carry (didn't use a shopping cart)
3x49430439@6 bundles

Various Pliers
2000x2000

Screw Driver
1000x1000

Saw
2304030390x2393290202

Hammer
600x600

Appliance Drag
4x1@Refrigerator, oven, bakers rack, and various other carts.

Posted by: willpiazza31 Jan 14 2007, 09:19 PM
laugh.gif

Posted by: Jason2459 Jan 16 2007, 11:00 AM
Really late night at work Sunday, 2am, so monday was a no go. I felt like crap all day yesterday. So, get myself back in gear today and shift my workouts for this week by a day and no assistance day on the weekend.

Week2/Day1 DE Chest
Bench 60% 1RM
10x3@155

Skipped the heavy work with the Pin Presses this week and see how it goes on ME day. I'm going to get that 235.

DB Bench Press
1x10@60,65,70

DB Bent over rows
3x10@80

Tri Push Downs
4x10@70

B/W 179.4

Posted by: Jason2459 Jan 17 2007, 10:42 AM
Wow, staying up past my bed time really kicked my ass. I was useless monday, and yesterday I felt like I had something in my throat all day. Then last night I start coughing uncontrollably. I took some cough medicine. I guess I'm sick. I feel okay otherwise. Just to make sure it doesn't get worse I took today off and will have to do some more modifications this week.

Plan for rest of week:
Thursday: ME Squat/DL (Will start with 5reps and goto 3rm instead of 3 to1.)
Friday: ME Bench
Saturday: DE Squat/DL (Will do 5 sets of 1 rep for squat/dl)

Posted by: Jason2459 Jan 18 2007, 09:47 AM
FUCK, I'm still sick as shit. I started feeling worse as the day went on yesterday. I'm wiped out all day and my throat is killing me. Hopefully, tomorrow will be a better day.

Revised revised plan
Friday: ME Squat with a DE DL (just get some more work on the form on the DL maybe 5 sets of 1)
Saturday: ME Bench

Posted by: Jason2459 Jan 19 2007, 10:19 AM
Well, I guess I have pneumonia. The doc didn't know why I didn't feel worse than I do. I mean I have this constant cough and I feel wiped out but I didn't know I had a fever too. I guess I don't remember the last time I was sick. He said it was a good thing that I didn't workout the past few days and took it easy but he said I need to take off work too. I'm at work now so oh well. I'll just hide out in my cave all day as much as possible.

NEW REVISED REVISED REVISED PLAN
SFW : smash fucking water (doc said I just need to keep drinking the fluids and take these horse pills.)

Next Monday: Redo Week2

Posted by: Jason2459 Jan 21 2007, 11:02 AM
Feeling a little better. Still have a little cough but doing much better. I should be good to go tomorrow morning for a light workout. Good thing it is a DE day as I can hit the speed and not the weight so heavy. I just wont hit the accessory movements so hard.

APRIL 2008.

I'll be competing in the NASA PL meet. I told my wife yesterday my desires and she said that it will be exciting and looking forward to it. The next year I will have to step up my game. This coming April I'll get a good feel of what its all about and make some contacts to help me on my way. So far this forum has been a lot of help particulary I have to thank unstable and everyone at elitefts for the help and direction.

Posted by: unstable Jan 21 2007, 08:43 PM
looks like you're putting too much emphasis on dumbbells. I didn't read through your entire log but I see quite a bit of DB work in there. Generally at Westside, dumbbell work is reserved for supplemental/accessory lifts or the repetition method.

For example...
Max Effort Bench:
Boards / Floor Press working up to a single or triple.

DB clean & Press
10-15 reps 5 sets.

Modified DB extensions
10-15 Reps / 5 sets or 60 total reps.

OR
Decline DB press (palms in)
Pick a weight and do as many as you can in 1 minute. Make a note of this, try to exceed that number in the same amount of time in another workout.

Posted by: Jason2459 Jan 21 2007, 09:05 PM
I understand where you're going with that. While following the 9week program I had to resort the floor press to using DB's and then the last two weeks it called for doing DB presses on a ball for reps which I didn't understand but I did them anyways. They did burn but didn't go with any of the ME day's I'd done before. Now I'm kind of on my own and will look out for that. Thanks for looking in.

Posted by: Jason2459 Jan 22 2007, 11:01 AM
I'm feeling much better. My cough has almost gone but my chest feels heavy still. Probably still healing itself as is my throat. I took it easy today with more rest and didn't try and push the weight higher so much. I still got winded pretty easy.

Redo.
Week2/Day1 DE Bench

Bench 60% 1RM work three different grips
10x3@155


DB Flat Bench Press
4x10@55

DB Bent Over Rows
4x10@60

Tri Pushdowns
4x12@60

Concentration Curls (because I felt like it, SFW!!)
4x15@35

B/W 179.2

Posted by: Jason2459 Jan 22 2007, 08:32 PM
Food for today:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Pizza HarvestWheat Supreme ThinCrust DG ( 2 serving ) 500 16 64 26
Beans, baked, canned, with pork ( 1 cup ) 268 4 51 13
Finfish, salmon, pink, canned, without salt, solids with bone and liquid ( 6 oz ) 236 10 0 34
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Mushroom soup, cream of, prepared with water ( 0.25 cup ) 32 2 2 1
Chicken, boneless, NS as to part, breaded, baked or fried, light or dark meat, prepared skinless, NS as to coating eaten ( 5 oz, boneless, cooked ) 347 16 9 40
Pineapple, raw ( 1 slice (3-1/2" dia x 3/4" thick) ) 41 0 10 0
Onions, young green, raw ( 0.25 oz, raw, yields ) 2 0 0 0
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3783 79 466 313

Posted by: Jason2459 Jan 23 2007, 08:21 PM
Still dragging but really wanted to hit the 345 with a good pause on the low box. Took a little longer break then normal and jump up the weights a little fast then last week. After that I was pretty worn out.

Week2/Day2 ME Squat/DL

Low Box Squats
1x3@bar, 95, 135, 160, 195, 225, 255
1x2@295 (could have went for the third)
1x1@335, 345
Got the 345 clean this time no miss.

GHR 30 Reps in 1x12, 1x8, 1x10

Leg Raises 4x16

B/W 179.8

Posted by: Jason2459 Jan 23 2007, 09:10 PM
Foods for today

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1 cup ) 311 5 54 13
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Chicken, boneless, NS as to part, breaded, baked or fried, light or dark meat, prepared skinless, NS as to coating eaten ( 10 oz, boneless, cooked ) 694 32 17 80
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Mushroom soup, cream of, prepared with water ( 0.5 cup ) 65 5 5 1
Onions, young green, raw ( 0.25 oz, raw, yields ) 2 0 0 0
Pineapple, raw ( 2 slice (3-1/2" dia x 3/4" thick) ) 82 1 21 1
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Tortilla, flour (wheat) ( 1 medium tortilla (approx 8" dia) ) 140 3 24 4
Lettuce, raw ( 1 cup, shredded or chopped ) 7 0 1 1
Tomatoes, raw ( 0.25 cup, chopped or sliced ) 9 0 2 0
Olives, black ( 0.25 cup, NFS ) 35 3 2 0
Ground beef, extra lean, cooked ( 1 cup, cooked ) 312 20 0 31
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3691 85 427 308

Posted by: Jason2459 Jan 25 2007, 09:37 AM
I'm feeling up to about 98% now. Next week I'm going to have to lift harder then ever before.

Week2/Day3 ME Bench

Low Pin Presses
1x3@Bar, 115, 145, 185, 205, 230 (PR) Fuck'n A I got the bastard for 3
1x2,miss@240 (PR) Can't stop now
1x1@245 (PR) ON A ROLL!!
1xmiss@250 Felt good on the the way down but the pause on the pins killed me

Pullups
6x5

Tri Combo Delts w/ three plate pinch
3x20@15 (3x5s)

DB elbow out Tri ext.
4x10@40

B/W 179.4

Posted by: Jason2459 Jan 26 2007, 10:44 AM
99%.... Hips didn't hurt so bad like they did the last time I had a DE Sq/DL day. I was able to get some pretty good explosive power coming up.

Week2/Day4 DE Squat/DL

Parallel Box Squat 60% 1 RM
10x2@215

DL from floor, Did a few conventional but mostly sumo.
10x1@195

Hypers 4x10@90 (2s pause on top)

Side Bends w/ DB
3x10@70


Ab Pull Downs

Seated Calf Raises 5x15@90

B/W 183.2 I broke the 180 mark for the first time in a long time!!!!

Posted by: Jason2459 Jan 27 2007, 08:35 PM
Who needs a gym to do GPP work when I have an entire house full of crap to lift and move. Since I'm moving in a few weeks I decided I need to get rid of a bunch of crap that is just sitting around. I started with the heaviest and most numerous stuff today. I have a lot of books, and seriously I don't just mean a bookshelf full. I literally have several hundred books and down in the basement most of them sit. So, I went through them and picked out many that I need to get rid of. Well first I had to move them to a good location to sort through, then I had to move them to my car, then from my car to the goodwill. Each box was about 90lbs. These were big boxes that were used for computer monitors. I'm freaking beat and I can really feel it in my quads having to go up the stupid stairs.

Box Lifts and carries:
10x1@1 box at a time to cleared out space

Box Lifts and carries:
4x1@1 box at a time back to storage

Box lift, stair climb, and carry:
6x1@1 box at a time to the car

Box lift and carry:
6x1@1 box at a time to the goodwill

B/W 182.3

Posted by: willpiazza31 Jan 27 2007, 08:37 PM
laugh.gif

SFHousework

Posted by: Vaporize Jan 27 2007, 08:59 PM
Lol, welcome to my job. I'm a part time mover mad.gif

Posted by: Jason2459 Jan 27 2007, 09:02 PM
Yeah, I feel for yeah. No way would I want to do that for any kind of living. This is bad enough. This will by my fifth house I've bought now in 6 years and 6th move in 6 years.

Posted by: Jason2459 Jan 29 2007, 10:34 AM
Feels Good to be back to 100%.

Week3/Day1 DE Bench

Bench 60% 1RM
8x3@155

Mid-Height Pin Press
1x3@165, 205
1x2,miss@245 Damn IT!! (got it up about an inch or two but no more than that)

DB Bench
1x10@60,65,70,80

DB Bent Over Rows
4x10@85

Tri Push Downs
4x10@80

Seated Alternating DB Curls
3x8@40

B/W 181

Posted by: Jason2459 Jan 30 2007, 10:05 AM
You have to keep your head in the game and get your ass to the bathroom....

Week3/Day2 ME Squat/DL

Low Box Squats
1x3@bar,115,135,185,205,225,275
1x2@320 Wanted to go for a big PR so kept it at 2, could have got 3.
1x1@345
1xMISS@365 I almost had this sucker if I didn't start thinking about how bad I had to go take a crap on the way up. I lost concentration and the bar slipped a little so I brought it back down to the pins safely before I lost it all the way. I was pissed but that kid of strained my back a little and didn't want to push it and go for it again. That would have been a big PR for me.

GHR
33 Reps short pauses between a few sets

DB walking Lunges
1x30@BW per leg

Hanging Leg Raises
4x16

Seated Calf raises
3x15@70

B/W 180.2

Posted by: Jason2459 Feb 1 2007, 11:10 AM
Week3/Day3 ME Bench

Low Pin Presses:
1x3@bar, 115, 135, 185, 215, 220, 230
1x2,miss@240 PR
1x1@250 PR
1xmiss@255 (stuck about 1-2inchs off the pins)

Pull-ups
7x5

Combo Delt Raises (FSR) w/ 3 plate pinch
3x20@15 (3 5lbs plates)

DB Elbow's Out Tri. Ext.
4x10@40

Concentration Curls
3x10@40

B/W 181.8

Posted by: Jason2459 Feb 2 2007, 11:18 AM
It's all in the mind...

Week3/Day4

Parallel Box 65% 1RM
8x2@225
1x2@275
1x1@315 (Never would have thought three plates on each side would not feel to heavy)

DL 65% 1RM
8x1@215

Hypers
4x10@90

DB Side Bends
3x8@80

Standing Ab Pull downs
4x15

Seated Calf Raises
6x10@90

B/W 182.6

Posted by: Jason2459 Feb 4 2007, 09:00 PM
Finally got to the gym for some GPP work.

1xStarted out with some jump rope for a just a few minutes to warm up.

1xThen did some step ups to the front and to the side for a a while. Didn't really count how many or really for how long. Took some rest here and there and kept going. Maybe 15-20minutes at most.

1xFinished off with some pull throughs for a little while.

1x Soaked it up in the hot tub.

Posted by: Jason2459 Feb 5 2007, 11:07 AM
Week4/Day1 DE Bench

Bench 60% 1RM
8x3@155

High Pin Presses
1x3@185, 225, 235

DB Incline Press
3x10@65

HS Iso-Lateral Row
3x10@90 each side

Tri-Pushdown with Rope
4x12@40

Standing DB Hammer Curls
3x10@45

B/W 181.2

Posted by: Jason2459 Feb 6 2007, 01:36 PM
I figured this three week mini-cycle will be a good time to do some DL work. Next week I'll be gone on vacation and wont be working out. So, This week some really good deep stretching DL work now and the week after vacation and then finish off the third week from pins. I don't have a good platform to work off using both conventional and sumo style so I used 25lbs plates instead of 35or45lbs plates. That should give me the offset that I want.

Week4/Day2 ME SQ/DL

DL with a 2-3" offset Alternating Conv. and Sumo style

1x1@95, 145, 175, 195, 225, 245, 275, 295, 315 Conv.
1x1@95, 145, 175, 195, 225, 245, 275, 295, 315 Sumo

Skipped the GHR, hams were done.

Hypers
3x8@70 with 3-5s pause on top

Hanging Leg Raises
4x15

Seated Calf Raises
5x8@95

B/W 182.4

Posted by: Jason2459 Feb 8 2007, 10:19 AM
Firewood and Kindling... I got a bunch of funny looks today bringing in the boards. I had a few comments that I must be really cold to be carrying around my own firewood and kindling.

Week4/Day3 ME Bench

3 Board Press
1x3@bar, 95, 135, 165, 205, 225, 235, 245
1x2@255
1x?1?@265 (spotter)
1x?miss?@275 (spotter)

mad.gif mad.gif
--I didn't mark anything as a PR as this is my first time doing this but it is the first time ever going above 255 or hitting 245 for 3 and 255 for 2. The last two sets kind of pissed me off and I have no idea how much help I got or if I even really needed it. I got a spotter and on the first set he held on to the bar the entire time. I pushed up the 265 way to easy so I asked if he helped and he said not at all. I didn't believe him. So, I asked him not to hold on to the bar the entire time on the next set but as soon as the bar started to slow down on the way up he grabbed on again and he said he just nudged it a very little but that was it. I said thanks and that was it. In my head I'm thinking "YOU FU*KING A$#". Next time I get a spotter I'll tell them not to touch the bar until it is on my chest and I'm not breathing. --
mad.gif mad.gif

Pull ups
5x5

DB Front Raises
3x8@30

Lying Tri Ext.
3x12@20

B/W184.2

Posted by: unstable Feb 8 2007, 03:16 PM
good spotters are hard to come by bro.

Reading your experience reminds me of when I was shooting for a PR in the shirt. My best was 405 and I went for 410, my training partner was at the head position.

I launched it up and was about 1/2" from lock out and it was hanging, there is not a single doubt in my mind that i had the lift but my partner grabbed it and immediately said "YOU WOULD HAVE HAD IT".

I flipped. "What the FUCK ARE YOU DOING?!" I screamed at him.

The thing is...it's tough enough setting PR's. Breaking those personal records on maximum effort day is important. Helps you psychologically to overcome those barriers. For me, having 4 plates on each side was a major barrier, I acted entirely different in preperation whenever it was weight like that, instead of just looking at it as another lift.

Anyhow, I generally just tell the spotters not to touch it until I say "grab it" or unless the weight is coming DOWN when it's supposed to be going UP.

Posted by: Jason2459 Feb 9 2007, 09:56 AM
Almost turned into an ME day...
Got my new belt and knee wraps yesterday. I did some arm and grip work last night trying to bend the weight belt enough to break it in. I successfully broke my arms in and the belt is still super stiff.

Week4/Day4
Parallel Box Squat 60% 1RM
8x2@195

2" above Parallel Box Squat
1x1@295 Belt only
1x1@315 Belt with wraps
1x2@365 (PR PR)

biggrin.gif biggrin.gif
I just couldn't help it. I had to try out the new belt and knee wraps. I put the bench on some plates to raise it just above parallel and didn't really plan on even going to 90% of my max. I just wanted to feel the new toys. After I easily got 315 I went ahead and with out thinking put on 25lbs on both sides. Then I paused and said opps I didn't mean to put those on. Then said screw it, I'm going for it. I got down paused and pushed up and thought damn I can do that again and did it! I don't know if it was the new equipment or the adrenaline rushing through me because I was excited about getting the new equipment but damn that felt good.
biggrin.gif biggrin.gif


DB SLDL
3x10@80

DB Side bends
3x10@80

Hanging Leg Raises
4x15

Seated Calf Raises
5x8@90

B/W 183.2

Posted by: willpiazza31 Feb 9 2007, 01:30 PM
Nice job on the box squats. I've found that squatting is mental. A lot of people are afraid of failing since you have hundreds of pounds on your back. It's a little intimidating. That's why I love the power rack, just set the pins and if you fail fuck it, lower it back down and no harm done.


Posted by: Jason2459 Feb 9 2007, 06:04 PM
Thanks will. They felt great and I can't wait for my next ME Squat. But for the next week I'll be headed off for South Florida on vacation. Then when I get back I'll hit it hard on some more deadlifts.

Posted by: Jason2459 Feb 19 2007, 10:51 AM
It actually felt great to get back from vacation. I couldn't wait to get back into the gym. I love my wife, she said next time we take vacation we have to plan on going to the gym and I totally agree. I didn't think she would want that as we were doing so much and on vacation. I might post some pictures. I didn't know how this mornings workout was going to be since I was up from 3:30am yesterday morning until 12:40am this morning and had to get up at 5:30am this morning to workout. But I couldn't take another day off and I kept waking up after 4am hoping it was time to go to the gym.

Week5/Day1

DE Bench
Bench 52% 1 RM ( I just wanted to go as fast as possible today)
8x3@135 (got a little overzealous a few times and did maybe 5-6 reps here and there)

Accessory:
High Pin Press
1x3@205, 235, 255 PR!! (Not a ME day but hit a PR anyway)

Assistance:
DB incline Bench
4x10@70

H.S. Isolateral Row
4x10@90/arm

Rope Tricep Pull downs
4x12@60

Seated DB curls
4x10@35

B/W 185!!!! (I ATE like there was no tomorrow the entire trip)

Posted by: Jason2459 Feb 20 2007, 11:01 AM
Raging Headache... Having a headache and doing the DL is not a good combination. I about passed out several times today. It didn't take long until I would be pulling up and the top of my head would feel like it was ripping open and exposing my skull. Once I got into some heavier weights it felt like my skull was also cracking open and my brains were starting to get pushed through the cracks. After every set it my head would pound like one of those asian guys beating the crap out of those drums. It was pure agony today. I need sleep and rest and I'm not going to be getting it any time soon. I couldn't let this stop me though and I kept thinking that I have to get to 400lbs I have to get to 400lbs... over and over again I would be thinking this to the beats of the drums in my head.

Week5/Day2

ME SQ/DL
DL with 2-3" offset (using nothing bigger than 25lbs plates on the bar. Alternate between sumo and conventional)
Sumo 1x1@95, 125, 145, 175, 195, 225, 245, 295, 325 PR, 345 PR PR!!!
Conv. 1x1@95, 125, 145, 175, 195, 225, 245, 295, 325 PR, miss

Assistance
GHR
4x8

Hypers (I wasn't counting as my head was under a nuclear attack)
3xas many as possible@70 with 4s pause on top

Hanging Leg raises
3x15

Seated Calf Raises
3x10@90

B/W who knows, I was so exhausted and out of it this morning and didn't weight myself

Posted by: Jason2459 Feb 22 2007, 10:39 AM
Heaviest Day EVER!!!....

Week5/Day3

ME Bench
3board Press
1x3@bar,105,135,165,185,205,225,245
1x2,miss@265 PR for 2 solid ones no spotter!!!
1x1miss@275 Had it almost up then it started coming down, racked it on lower hooks

Decided to skip the frustration of a spotter and to roll the bar off the boards and bang on the pins if I get stuck on the bottom.

Assistance

Pull-ups
6x5

DB Front Raises
4x10@30

DB Tri Extensions
4x10@35

Standing Ab pull downs
4x15@65

B/W: 187.8!!! PR This is the heaviest I have ever been in my ENTIRE life!!!

Here's the last 4 months weight change:

Posted by: Jason2459 Feb 22 2007, 04:37 PM
I keep thinking about that miss at 275lbs. I should have had it. I thought I would get it going into it too. I felt good coming off the 265 for 2. I keep thinking about what happened and I can only come up with that I lost focus. With all the chaos going on this week it's been hard to focus. Just pisses me off that I didn't get it. I have one more week to get it.

Posted by: Jason2459 Feb 23 2007, 10:38 AM
Tired, just flat out exhausted. I actually thought of not going in the gym this morning but figured the stress relief of picking up some weights and exhausting myself even further outweighed the pure agony of trying to wake up so early.

Week5/Day4

DE SQ/DL
Parallel Box Squats
10x2@205


SLDL
4x10@95

DB Side Bends
3x10@80

Hanging Leg Raises
4x15

Seated Calf Raises
5x8@110

B/W 186.2

Posted by: Jason2459 Feb 26 2007, 10:42 AM
4 Days of GPP and counting

Moving in the winter sucks. Started moving last Thursday some stuff from the old house to the new one. Saturday was really the big day though to get the rest of everything out. Out of the past 6 moves in 6 years that has been the worse. Nothing like hauling shit in "The ice storm of the century" as the news puts it. Sleet, rain, ice, snow, wind... you name it and we moved through it. No U-haul or anything just one truck and a car to pack stuff up in them and drive back and forth between houses. Luckly they are both in town and not to far from each other.

Sunday was moving boxing upstairs, downstairs, to the garage and back again. Still have more of that to do for probably the next few days. I'm not sure how well my ME days will be this week. My back, shoulders, hams, gluts, and quads are just killing me. I have a really sharp pain in my right shoulder too.

Posted by: Jason2459 Feb 26 2007, 10:45 AM
Don't know how I got up the morning but I did.

Week6/Day 1
DE Bench

Flat Bench
8x3@135

DB incline Benhc
4x10@70

HS Iso-lateral Row
4x10@90

Tri Rope Pulldowns
4x10@90

Rope Hammer Curls
4x10@110

B/W no idea, the scale is packed somewhere.

Posted by: Jason2459 Feb 27 2007, 09:49 AM
Getting my ass kicked... I feel like I'm getting overtrained with this move. Went and got appliances last night and installed them. Didn't install the dishwasher yet as there are no hookups or place for it yet. I'll be building a cabinet to go around it and have to run electric and water to it. Still got it though and put it in the basement for now.

1x1@ Refrigerator

1x1@ Dishwasher

1x1@ Washmachine

1x1@ Dryer

1x1@ Oven

Posted by: Jason2459 Feb 27 2007, 10:00 AM
Almost didn't make it to the gym today. I probably shouldn't have. But I thought to myself I have one year to get my lifts up and that's it before I compete. I just went in and did the ME work and skipped all assistance work as I think I've been getting plenty of that the past 5 days. For the Rack Pulls the pins were around mid-shin, would have liked them a little higher but the next hooks on the POS "Power Rack" or what ever it is would put the pins just above knee height.

Week6/Day2 ME SQ/DL

DL Rack Pulls

I started with the bar and worked up. Pulled mostly conventional but threw in some sumo's for good measure. I did a lot of workup sets but didn't record them as I just didn't feel like it today. I just wanted to concentrate on pulling and forget absolutely everything else. I do remember the higher weights though and here it goes.

1x1@315 conv.
1x1@315 sumo
1x1@345, 365 conv
1x1@365 sumo
1x1@375 conv.
1xmiss@405 conv and sumo (Conv. didn't move but on sumo I may have gotten it up about an inch or two)
1x1@365 conv.

B/W 184.6

Posted by: Jason2459 Mar 1 2007, 01:32 PM
GRAB BIG CHUNKS OF IRON AND FORGET EVERYTHING ELSE!!!!

Again, I was thinking of not going into the gym again today. I turned the alarm off and just layed there in bed for a while feeling all my muscle still in pain. I finally got out of bed and figured I'd do the same today as I did on my last ME SQ/DL day and concentrate on the ME work and forget everything else.

Week6/Day3 ME Bench

3board Press
1x3@bar, 95, 115, 135, 165, 185, 205, 225

1x2,miss@255 (This really felt freaking heavy and almost quit here and go back down in weight)

1x2@275 PR!!!!!!!! (I got pissed at myself for even thinking about going down in weight and being a pansy for not going or even hitting a previous PR. The first rep actually felt lighter then the 255 so I went for a second rep. and got it!!)

1x1@285 PR PR!!!!!! (FUCK EM ALL!!! I was so pumped up about the previous PR !!!)

1xmiss@305 (Just had to feel what 300lbs felt like and I can feel it in my reach)


B/W 183.8 I am really haven't been eating the best the past two days. GET IN MY BELLY!!!! I need to eat more the rest of the week.



Posted by: Jason2459 Mar 2 2007, 09:10 AM
GYM IS CLOSED for right now!!!! I got there at 6am like always ready to get in there and move some iron.

GYM HAS A DELAYED OPENING TODAY
CALL IN TWO HOURS TO GET THE LASTEST UPDATE
ON GYM OPENING FOR TODAY.

All because of a little blizzard. What a bunch of pussies!!!!

Posted by: Jason2459 Mar 2 2007, 03:15 PM
Better late then never... Got into the gym for a quicky over the lunch hour. Didn't have to much time and I was going to just hit the parallel squat for a quick 8 and move on to a few assistance exercises but that all went up in smoke....

Week6/Day4
DE SQ/DL

Parallel Box Squat
2x8@ 205

I was going to move on to some assistance work but I just really felt like moving up in weight and do some auxilary work

1x1@295
2x1@315 (This just felt so good to have on 6plates and not be scared of it. No belt and no wraps. I love it. Now to move on to 8 plates and feel the same way.)

Again, I was going to move onto some assistance work but as soon as I took the clips off I found myself puting on some 25's.

1x1@355 (Put on the belt but skipped the wraps. Went down and up so smooth that I couldn't stop here.)

1x1@375 PR!!!!

Added the wraps for this one as I knew I was going to feel this one. I almost let out my breath on the way up but kept thinking over and over "HOLD YOUR BREATH!!!" and moved it on up. I felt really good about that one and decided I was done for the day. Besides I had to get back to work.

B/W: Sorry, didn't weigh myself in this morning.

Posted by: willpiazza31 Mar 2 2007, 05:54 PM
Nice PR's. 300 and 400 is right around the corner.

Posted by: Jason2459 Mar 5 2007, 10:59 AM
Thanks will. I hope so. I'm hoping to hit those numbers come compition time.

Posted by: Jason2459 Mar 5 2007, 11:10 AM
Long weekend. Started to get a lot of things unpacked and settled into the new house. Did some shopping so I could get some stuff done around the house. I don't know if the shopping cart push could be counted as GPP. I'm sure some of everything else could be. I fixed a toilet leak, replaced a light fixture, replaced all the locks, put in a door, and took out a wall. Taking out a wall is fun but the clean up afterwards sucks. Did take some time out to go see Pan's Labyrinth, great movie.


shopping cart push/pull
1x5000 isles@pyramid up to finish with full cart

Door Carry with pinch grip (Had to carry back to garage to get holes cut out and trim 2'' off top and bottom)
1x2@ 1 standard 30'' door

Overhead Light Fixture Press
1x1@light fixture (Shoulders get tired after a while keeping them up over the head)

Hammer Swings
1x23434392872 @ 1 standard hammer and prybar at times.

Drywall and stud clean up
2x1@really big boxes filled up with drywall and studs cut down to fit into car to be thrown away.


Posted by: Jason2459 Mar 5 2007, 11:12 AM
Hope to have more energy this week.

Week 7/ Day 1
DE Bench:

Flat Bench
8x3@155


Assitance Work:

Incline DB Bench
3x8@85

HS Iso Lateral Row
1x8@90, 135, 170

Tri Rope Pushdowns
4x8@110

Rope Hammer Curls
4x8@110

B/W 184

Posted by: Jason2459 Mar 6 2007, 09:44 AM
Didn't know how much weight my upper back could take today as they feel pretty beat up but screw that pansy talk lets grind through it.

Week 7/ Day2
ME SQ/DL day

High Box squat (about 3in above parallel)
1x3@bar,95,135, 185, 225, 275, 315, 365, 405 PR
1x1@ 455 PR PR!!!

I love the high box squat. I didn't wrap my knees at all and didn't put on the belt until I got to 405. Felt great. First time over 400 on the squat and at 405 it felt really heavy but I got a solid three out of it. Then I thought about putting on a couple tens or even 5s as I was entering new territory but said screw it and put on a couple 25s. I got up underneith the bar and lifted and instantly felt like I was being crushed but I wasn't going to stop just because of that and stopped thinking about the weight. I got down onto the box and gave myself a good pause. On the way up I let out a little wind and new I better rack it but I did it. I think next time I'll get two.

Assistance work

GHR
4x8

Hypers
2x20@b/w

Bench Leg raises
4x20

B/W 184.6

Posted by: Jason2459 Mar 8 2007, 09:25 AM
One effect of not taking creatine now for over a month has been more and longer cases of DOMs. Strength is still there no problem so I don't know if creatine really helps me for strength but it sure helps me with recovery.

Week 7/Day 3

ME Bench
Close Grip Bench going to 3 Rep max
1x3@bar, 95, 115, 135, 165, 185, 205, 225
1x1,miss@235

Supplemental work
4 board press with close grip
1x2@225, 255
1xmiss@275
1x3@225

(Close grip sucks I've decided. So, that means I must do it. Wow, 225 felt heavy with close grip. That really hit my triceps hard.)

Assistance work

Pull-ups
5x6

Standing Abs
4x15@60

B/W 186.2

Posted by: unstable Mar 8 2007, 08:55 PM
if you think close grips suck, try extra wide grips...outside the power rings and get back to me.

Posted by: Jason2459 Mar 9 2007, 10:46 AM
QUOTE (unstable @ Mar 8 2007, 07:55 PM)
if you think close grips suck, try extra wide grips...outside the power rings and get back to me.

I'm just getting used to "compitition grip" with my forefingers covering the power rings. I couldn't imagine going outside of that even more. I'll have to give it a go next time around. I just feel like my triceps are to weak and are killing me at about 3/4s of the way up and that seems to be where it starts coming down again. I figured close grip and some 4 boards for a few weeks will help out a little. I don't know if it was because of the close grip which made everything seem heavy but the four board seemed harder to do than the three board. I'm thinking it's because that is my sticking point and really hitting it. I hope.

Posted by: Jason2459 Mar 9 2007, 11:55 AM
So tired this morning. Then I get to work and there's not much to do so I'm falling asleep. I just had some coffee a little while ago so now I'm buzzing with energy and nothing to do to release it. Workout was good. I just wanted to keep it simple today and deload a little.

Week7/Day4

DE Squat/DL

Box Squat
10x2@205

Assistance work

Hypers
2x20

Side Bends
2x15@55

Hanging Leg Raises
4x15

Standing Calf Raises
3x12@115

B/W 186.6

Posted by: Jason2459 Mar 11 2007, 07:23 PM
Just had a nice relaxing weekend. Didn't do anything to the new house and had inlaws come in to visit. Which helped us to not do anything but hang out with them. We both needed that even though there is still a lot we want to do. I'm so ready to hit the weights hard this week. I feel like I've been slacking in the gym but looking back I guess I can't complain. I've been hitting PR's every week so I guess I haven't been doing that bad. I've just been overly exhausted.

Posted by: Jason2459 Mar 12 2007, 10:19 AM
I was worried that I would have no energy this morning being that it was like waking up at 4:30am because of the time change. But I couldn't wait to get into the gym. I wish the "power rack" that the gym has provided better increaments in raising and lowering the "pins." I'll have to take a picture of this thing.

Week 8/Day1

DE Bench

Flat Bench
10x3@155

I usually use three different grips on this: narrow, medium, and compition but I threw in really wide as far as I could on the bench. That was really hard and I really felt it in my chest. At 155 it felt heavy.

Suplemental work

Pin Presses Mid height (Wish I could get them higher)
2x3@225
1x1@275 PR (Didn't really plan to but felt like it.)


Assistance work

Standing DB OHP (Palms facing each other)
1x10@25, 30, 35, 40

I'm looking at doing some power cleans and clean and jerks at some time but I realized I've never done even a standing press. So, I'll get prepared with the basics for now.

DB Rear Laterals
3x12@25

Kneeling Ab pulldowns
4x15@140

Rope Hammer Curls
4x6@140

B/W 186.2

Posted by: Jason2459 Mar 13 2007, 08:57 AM
Best day ever!!! I just kept going and going like I was the energizer bunny. I finally called it quites after I felt like I was going to fold in half...

Week8/Day2

ME SQ/DL

High Box Squat (3in above parallel)
1x3@bar, 135, 185, 205, 225, 275, 295, 315, 365, 385, 405, 435 PR, 455 PR PR, 475, PR PR PR!!!

405 felt better this week. Still felt heavy but easily doable. Then I kept going and gong. I hit 475 for a really good three with a really good pause on the box. No touch and go there for sure. By the time I got up to 455 and then 475 I felt like I was going to pass out as I couldn't figure out my breathing, trying to hold my breath, and keep my stomach full all at the same time to keep me stable. Didn't put my belt on till I hit 405 but no knee wraps needed at all with the high box squats. I can see myself hit 500 next week but I called it off as I could feel my CNS screaming at me. I need for it to adjust to these heavier weights and bust through this agian next week.

Assistance Work
BB lounges
4x15@bar

My butt was kicked after the last few sets of the high box and didn't realize how much it hit my quads until this exercise. I was pretty winded and didn't add any weights.

Hanging Leg Raises
4x15

Standing Calf Raises
4x12@135

B/W 186.6

Posted by: Jason2459 Mar 13 2007, 04:30 PM
Wow, the high box squats really hit my quads a lot more than I thought. I just had my right and left quad lockup a little as I was standing up. It's been a really long time since they've done that.

Posted by: Jason2459 Mar 14 2007, 09:59 AM
Here's that contraption that they call an "Olympic Power Rack." It's about useless but unfortunately it's the most usefull thing my gym has. This is a picture off of a website and is slightly different then the one at the gym. The two bottom bars are closer together and lower to the groung. However the hooks actually go all the way down on the back side for some reason. I don't thing they put it together right. The adjustable bar that goes across can easily be bounced out of the hooks if not carefull. It doesn't go up and down in small increaments but 3-4in jumps. The bottom bar is to high to be able to do floor presses. The "Spotting Platforms" can't actually fold down with the types of benches that the gym has so those are useless. If you lose ballance while standing up in the squat you better make sure you go forward and not backward as you'll be laying on the floor. There's only one of these so people love to use it for shrugs, curls, and use the pull-up bar when they can do all three someplace else.

Posted by: Jason2459 Mar 15 2007, 08:51 AM
I can really feel the effects of not being on creatine after these ME days. Not because of lack of strength but lack of recovery. I'm sore much faster and for a longer period of time.

Week 8/Day 3

ME Bench

Close Grip Bench (going to 3 rep max)
1x3@bar, 95, 115, 135, 185, 205, 225, 245
1,miss@245 PR (DAMN IT, I let out my air on the second rep and the bar started coming back down as soon as I did that!!)


Supplemental

4 board Press (close Grip)
1x2@245
1x1@265 PR, 275 PR PR!!

I still hate close grip. The weights just seem so much heavier and the range of motion is so much greater. On that last one @ 275 I almost let out my breath and lost it but kept it in and pushed through it.


Assistance Work

Pull-ups
5x6

Tri. Ext. w/ Straight Bar
4x12@60

Seated DB Clean & Jerk
4x12@30

Posted by: Jason2459 Mar 16 2007, 10:22 PM
No workout this morning. Took the wife to get surgery done on her wrist this morning and took care of her afterwards. She always comes first. I might try and get in the gym tomorrow if she's feeling better and do some GPP work. I felt really good this week and excited to get back in there on Monday and blast through some more PRs. I'll take as many of them as I can while I can.

Posted by: Jason2459 Mar 16 2007, 11:31 PM
Never mind, I just realized that I did some GPP today. Deadbody lift and drugged up wife lifts. As she's been way out of it because of being knocked out for the surgery and pain pills. I carried her from the car to the house and also had to carry her from the bedroom upstairs to the bathroom. That was some tough shit right there getting up and down steps. She was basically dead weight at first as she some completely zonked out and then she could help a little as she got better through the night.

Deadbody lift and carry:
1xcar-to-house@wife
2xbed-to-bathroom-and-back@wife

Drugged up Wife lift and carry:
6xbed-to-bathroom-and-back@wife

Posted by: Jason2459 Mar 19 2007, 08:56 PM
MAX it out on the Squat

1x3@bar, 135, 225, 315

All warmed up and ready for the big one

405 PR!!!


Now I'll have to revise my goal for the squat!!! I can handle that. Trouble spot on on this was actually getting down into the hole. Didn't really have any problems getting out and up.

Posted by: Jason2459 Mar 20 2007, 07:35 AM
MAX'n out on the Bench

Warmup

1x3@bar, 135, 185, 225

Ready for the max

275 PR!!!

So far I've hit or surpased my goals on both lifts. All I have left is the DL and I will do that on Thursday. I think I go down to slow on this. I didn't have any problems locking out at all so the three and and four board presses seemed to help but now I had problems down on the bottom around the 1 and two board range.

Posted by: unstable Mar 20 2007, 04:28 PM
QUOTE (Jason2459 @ Mar 6 2007, 09:44 AM)
.... and at 405 it felt really heavy but I got a solid three out of it. ...screw it and put on a couple 25s. I got up underneith the bar and lifted and instantly felt like I was being crushed

that goes to show...405 you only got 3 reps out of it, but then you tossed on 50 more lbs. and smashed it. That's what maximum effort is all about...you might have been good for closer to 500.

It takes awhile to get into the mindset to be able to truly smash fucking weights. Everyone is scared of failure. You nailed 455 and probably next time you'll toss on the cookies and nail 460, but you probably aren't even tapping into your potential until you're at 475 or more.

And that's what I try to convey when I'm talking about maximum effort...it's tough to verbalize. You probably thought that 405 was somewhere around 90%...until you nailed 455...and assuming you can hit 500 on the high box, 455 is only 5 lbs. over 90% for a 500 lbs. high box...you should have hit 3 lifts at 450 or more.

But it's a feeling out process...especially if you train by yourself. You don't know what those upper boundries are and you're probably hesitant to explore them. But I implore you to. Nothing wrong with failing and having to unload the bar to get it back up into the J-hooks.

HTH.

Posted by: Jason2459 Mar 20 2007, 04:34 PM
QUOTE (unstable @ Mar 20 2007, 03:28 PM)
QUOTE (Jason2459 @ Mar 6 2007, 09:44 AM)
.... and at 405 it felt really heavy but I got a solid three out of it. ...screw it and put on a couple 25s. I got up underneith the bar and lifted and instantly felt like I was being crushed

that goes to show...405 you only got 3 reps out of it, but then you tossed on 50 more lbs. and smashed it. That's what maximum effort is all about...you might have been good for closer to 500.

It takes awhile to get into the mindset to be able to truly smash fucking weights. Everyone is scared of failure. You nailed 455 and probably next time you'll toss on the cookies and nail 460, but you probably aren't even tapping into your potential until you're at 475 or more.

And that's what I try to convey when I'm talking about maximum effort...it's tough to verbalize. You probably thought that 405 was somewhere around 90%...until you nailed 455...and assuming you can hit 500 on the high box, 455 is only 5 lbs. over 90% for a 500 lbs. high box...you should have hit 3 lifts at 450 or more.

But it's a feeling out process...especially if you train by yourself. You don't know what those upper boundries are and you're probably hesitant to explore them. But I implore you to. Nothing wrong with failing and having to unload the bar to get it back up into the J-hooks.

HTH.

You are so right. I know I will smash through 500 the next time I'm on the high box squats. I felt it and I'm ready for it now. It is completely mental. I think I even short changed myself on my max squat lift of 405 and now think that I should have added on at least ten more pounds. My mind saw four plates on each side though and said crap that must be heavy so it was. My next target for the squat will be 450.

Posted by: Jason2459 Mar 22 2007, 08:21 AM
The test of pure power and strength

Warmup

1x1@bar, 135, 135, 225, 315

Ready for the MAX attempts
1xmiss@385
1x1@385 PR!!!
1xmiss@405

EDIT: Forgot to mention I did this sumo. I have harder time getting it off the floor sumo but once I crack it off the floor I seem to be able to pull it the rest of the way up. Using the 25lbs plates I think helped a lot in training for this.


On the first attempt I got the bar to just over my knees, I know this because they were pretty raw after that attempt. I just didn't lean back enough to lock it out. I was to far foward and had to let it back down. I didn't even think of lowering the weight as I knew all I had to do was correct my form. I didn't let myself second guess myself afterwards if I could have actually done more so I went for a third attempt at 405. It didn't move an inch.

Posted by: unstable Mar 22 2007, 10:54 AM
that's almost a 2.5 bodyweight DL. Identify and focus on your weak areas. If you pull conventional, give sumo a shot and see how it feels.

Posted by: Jason2459 Mar 22 2007, 11:59 AM
QUOTE (unstable @ Mar 22 2007, 09:54 AM)
that's almost a 2.5 bodyweight DL. Identify and focus on your weak areas. If you pull conventional, give sumo a shot and see how it feels.

Wow, I didn't even think to compare it to my body weight. Weighed in this morning at 186.7. In training I've been switching it up between sumo and conv. I've found sumo to feel more natural for me and easier to lock out but much harder to get it to break away from the floor. I was thinking some more of the deadlifts with 25lbs plates and GM or GM Squats. Plus, I was watching those squat tapes and I need to be going much more intense on things like pull throughs and such.

Posted by: Jason2459 Mar 22 2007, 02:11 PM
Time for some stats updates.

November 2006:
B/W: 167
B/F: 11%
LBM: 148.63lbs

Jan 2007:
B/W: 177.74 lb (avg 1week)
B/F: 13.3% (avg 1week)
LBM: 154.1

March 2007:
B/W: 186.47 (1 week average)
B/F: 14.2% (1 week average)
LBM: 159.99


From November 2006 to March 2007:
B/W: up 10.51lbs
B/F: up 2.2%
LBM: up 5.45lbs

FROM Jan 2007 to March 2007:
B/W: up 8.73lbs
B/F: up 1%
LBM: up 5.89lbs

From November 2006 to March 2007:
B/W: up 19.47lbs
B/W: up 3.2%
LBM: up 11.36lbs


MAX Stats:

November 2007:
Never did a Max attempt in my life before this.


Jan 2007
Squat: 355
Bench: 255
DL: 325
Total: 935

March 2007
Squat: 405
Bench: 270
DL: 385
Total: 1060

Max From Jan 2007 to March 2007
Squat: up 50
Bench: up 15
DL: up 60
Total: up 125

Posted by: Jason2459 Mar 22 2007, 02:33 PM
Goals and How I plan to get there:
in another 9 weeks.

Bench: 280
I'm getting stuck on the bottom now so get some 1 and 2 board presses in my workouts. I'm thinking I also need some more delt and lat work to help out. Maybe throw in some ME OHP work. I also feel like I am going to slow on the decent so I'll speed up the decent on speed days instead of take is slow on the way down.


Squat: 425
I felt it was really hard to get down into the hole and feel if I was below parallel. I figure some more low box squats will help here.


DL: 405
Still having a hard time getting it to come up off the floor. I think I need more work with the DL off a platform or using 25lbs plates. Also need to add in some good pullthroughs and maybe some GM Squats and Zercher Squats.

Posted by: Jason2459 Mar 24 2007, 01:21 PM
All logs insync now and will be going forward on Monday with IntraXCell and Steeledge for two months.

Posted by: unstable Mar 24 2007, 06:59 PM
who says you can't gain LBM powerlifting...I'd like to see you a little fatter though...you're married right? No sense in keeping up the appearance any longer.
biggrin.gif

So you pull sumo eh? and you have problems off of the floor. I can fix that...in fact, I've fixed it so good on myself that I struggle with the lockout now.

-zerchers off of pins. Generally not done for a max, get yer reps in.
-stiff legged deadlifts. Again, for reps...once you get good with those
-stiff legged deadlifts off of a box.
-concentric squats for max and reps.

lots of abs and hypers/weighted hypers can't hurt. For abs, standing cable abs are about the best I have found...decline situps are also helpful. If you can find a way to do spread-eagle situps, theoretically those should kick ass also.

when you compete are you going raw? If so, figure out a way to get floor presses into your regime. Do you have a set of bands? This will help with your reversal strength, especially if you feel you are slow descending.



Posted by: Jason2459 Mar 24 2007, 10:10 PM
QUOTE (unstable @ Mar 24 2007, 05:59 PM)


QUOTE
who says you can't gain LBM powerlifting...I'd like to see you a little fatter though...you're married right?  No sense in keeping up the appearance any longer.
biggrin.gif


Yep, and she gives me full support in getting fatter. biggrin.gif
I've been doing the fast food diet now for about a month now since I got back from vacation and moved. I've bumped up my fat intake to at least 30%.


QUOTE

So you pull sumo eh? and you have problems off of the floor.  I can fix that...in fact, I've fixed it so good on myself that I struggle with the lockout now.

-zerchers off of pins.  Generally not done for a max, get yer reps in.
-stiff legged deadlifts.  Again, for reps...once you get good with those
-stiff legged deadlifts off of a box.
-concentric squats for max and reps.


I'm looking forward to the zerchers. They look pretty painful though on the arms. I've been watching the squat videos from Louie and they show them doing the zerchers and talk about how they usually go for reps on them. I was planning on doing them as a supplement exercise on speed day. I'll put in the SLDL's as supplement exercises on either DE or ME day.

For the concentric squats would that be the squat from chains or pins?

QUOTE


lots of abs and hypers/weighted hypers can't hurt.  For abs, standing cable abs are about the best I have found...decline situps are also helpful.  If you can find a way to do spread-eagle situps, theoretically those should kick ass also.

I usually switch up between doing hanging leg raises and standing cable abs. I also just started to do side bends. I'll try those spread eagle sit ups. I'll probably look funny doing it but that hasn't stopped me yet,


QUOTE
when you compete are you going raw?  If so, figure out a way to get floor presses into your regime.  Do you have a set of bands?  This will help with your reversal strength, especially if you feel you are slow descending.


I'll be going what they call unequipped with just the belt and and knee wraps allowed. I've so far figured out how to do DB floor presses but the BB still eludes me.

EDIT: nope, no bands yet. I'll be looking to add bands in a little later as I'm still getting some of the basics down.

Posted by: unstable Mar 24 2007, 10:35 PM
the fast food diet works man. biggrin.gif I mentioned it before and said it many times...heavy or whipping cream in the shakes is a nice way to bump fat intake.

If you're still really strict on your diet, try isocaloric, 1/3 fat, 1/3 carbs, 1/3 protein. Although I think it'd almost be better to do 20% carbs and 80% between fat and protein however you want to break it up...I've never been one much for the dieting thing though.

ZERCHERS:
Go to Wally-world and pickup one of those funny ass knitted rugs. I know you have seen them before...your parents probably had them when you were a kid. They are probably 1 foot x 3 feet. They are all different colors and people throw them on the floor in the kitchen. They aren't rubber backed or anything, it's just like cotton.

Wrap that shit around the bar. You can also use it to toss on the floor when you do floor presses or modified dumbbell extensions, or toss on the boxes so you don't get a sliver in your ass when you're squatting.

For concentric squats, you can either hang the barbell from chains or just put the barbell on a low pin so that it emulates your deadlift, get up under it and lift that shit up. You'll be surprised the weight you can handle.

Posted by: Jason2459 Mar 24 2007, 10:40 PM
QUOTE (unstable @ Mar 24 2007, 09:35 PM)
Go to Wally-world and pickup one of those funny ass knitted rugs. I know you have seen them before...your parents probably had them when you were a kid. They are probably 1 foot x 3 feet. They are all different colors and people throw them on the floor in the kitchen. They aren't rubber backed or anything, it's just like cotton.

Thanks again. I actually have several of those ugly ass rugs out in the garage and basement. ph34r.gif

Posted by: Jason2459 Mar 26 2007, 09:32 AM
Did some GPP landscaping style yesterday. I spent the day digging, pulling out and dragging around 3 big, 4ft tall, bushes. The did some random raking and cleaning up of the yard.

Sunday GPP work:

Bush Dig
3x324323223@shovel

Bush dead lift from roots
3x1@big bush

40 yard Bush Drag
3x1@ big bush



Posted by: Jason2459 Mar 26 2007, 10:00 AM
Week1/ Day 1

Comments
First day of taking SteelEdge and IntraXCell. Didn't know what to expect but was waiting and preparing myself for the "tingling" feeling that people talk about. I did notice more a rush feeling probably from the stimulants in SteelEdge which I'm not used to taking early in the morning or at all really. It felt like a drank two cups of coffee which I might do on occassion. My foot tapped quite a bit between sets and my body temp felt slightly elevated earlier in the workout. Normally I feel really warm after my workouts. Never got any tingling sensation but I took everything together this morning with my normal 3 scoops of Real Gains and 2 cups of milk. The taste wasn't as bad as I was expecting as I mixed a citrus flavor with chocolate flavoring. I did feel the buzz of stimulants well after my workout was over but I do a pretty quick and intense workout.

Energy level after waking up: 1 still asleep and 10 wide awake and about to explode
4

Energy level once in the gym:
9

Energy level after workout:
7

Time to complete workout:
40m

The Workout

DE BENCH
Flat Bench
6x3@160
3x3@175
1x3@185

Assistance Work
Standing DB Military Press w/ Palms facing in
1x10@35, 50
1x6@45
2x8@35

DB Rear Laterals
4x10@25

Decline Bench Sit-ups
1x50@10lbs ball

B/W:186.2
B/F:14.5%

Today's Gorging of Food:

Added a few more posts below. I ment to add it here but made a new post instead.

Posted by: unstable Mar 26 2007, 03:33 PM
another critique.

Swap out the DB military presses for DB clean/press. Much more effective exercise.

Stand with DB's down at arms length, clean them up and press overhead...drop them back down.

-Got those from L.S. during my visit to WBC>

Posted by: Jason2459 Mar 26 2007, 03:37 PM
QUOTE (unstable @ Mar 26 2007, 02:33 PM)
another critique.

Swap out the DB military presses for DB clean/press. Much more effective exercise.

Stand with DB's down at arms length, clean them up and press overhead...drop them back down.

-Got those from L.S. during my visit to WBC>

That works as I'm trying to work into doing some full on power cleans but working my way up to them. Funny thing is I was thinking about doing just that this morning as I was thinking about the seated cleans and press (I was saying jerks) I was doing and do them standing up. I really feal those in the traps and all over the delts.

Posted by: JW32Hoops Mar 26 2007, 03:40 PM
QUOTE (Jason2459 @ Mar 26 2007, 09:32 AM)
Did some GPP

Nice, I don't do real cardio either!

Just breakin' your balls...great job on increasing your bench and deads over the past 3 months!

Posted by: Jason2459 Mar 26 2007, 03:39 PM
Forgot to update my food intake. Three to many logs to update now. dry.gif

Didn't know the calories in the IntraXCell but through in 6 caps for that and I doubt it adds up to much.

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Oatmeal Our Family ( 3 cup, cooked ) 450 9 81 15
Muffin, fruit and/or nuts ( 1 extra large muffin (3-1/2" dia) ) 393 9 68 8
Monster Thick Burger Hardee's 2/3lbs beef ( 1 serving ) 1410 107 47 60
Chicken, breast, with or without bone, roasted, skin not eaten ( 8 oz, boneless, cooked, skinless ) 367 8 0 69
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Cheese, natural, Cheddar or American type ( 1 slice (1 oz) ) 114 9 0 7
Beans, string, green, raw ( 1 cup ) 34 0 8 2
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4611 155 478 315

Posted by: Jason2459 Mar 26 2007, 03:43 PM
QUOTE (JW32Hoops @ Mar 26 2007, 02:40 PM)
QUOTE (Jason2459 @ Mar 26 2007, 09:32 AM)
Did some GPP

Nice, I don't do real cardio either!

Just breakin' your balls...great job on increasing your bench and deads over the past 3 months!

Thanks. If I sweat and put my back into something it must be some kind of GPP work. cool.gif

Let me tell you that kicked my ass yesterday. I can feel it in my back and legs today.

Posted by: Jason2459 Mar 27 2007, 09:12 AM
Week1/ Day 2

Comments
A little about the experience taking the products. I wanted to mention a few things again about the taste. I said yesterday that it wasn't as bad as I thought it was going to be and it's not. I wasn't saying that is was like drinking koolaide because it wasn't. I've just had much worse when it comes to supplement drinks. I might try it out tomorrow morning even though I don't workout by itself with water and see how it really tastes. Also wanted to mention that the scooper in the SteelEdge has way to long of a handle. Pain in the butt to pull out at 5:30am when you're still half asleep. biggrin.gif I guess it's like that so people don't have to get their hands messy when it gets to the bottom but they still have to stick their hands in there to get it out. I said I was going to mention everything about these products in the log. The intraXCell caps are just the right size and I can pop all three in at the same time.

I was really tired this morning and didn't feel the kick from the SteelEdge as strongly this morning but did start noticing the blood rushing a little more than normal by the second set into my first exercise. I had a really tough workout and felt extremely drained by the end. One of those days where you just sit down in the locker room and try and decide to either hit the bathroom to throw up or hit the showers to cool down. My body temp was pretty high and I felt like I had steam coming off me coming out of the showers and sitting back down. I noticed those my head was throbing a little on my way out of the gym. Not painful or a headache just feel like the stimulants were still trying to kick in.

Finally starting to gain back my composure after todays workout now about an hour and a half to almost two hours since leaving the gym. This is typical for a really good intense Max Effort day for me.

Energy level after waking up: 1 still asleep and 10 wide awake and about to explode
2 almost 1

Energy level once in the gym:
4 then 7 after my second set of first exercise

Energy level after workout:
1 (I'll say 0 would be puking and/or passing out)

Time to complete workout:
43m

The Workout

ME SQ/DL
Arch Back GM (Going for 3 RM)
1x3@bar, 95, 115, 135, 165, 185, 205, 225, 255 PR, 275 PR, 295 PR, 315 PR
1x1,miss@345 PR

I haven't done these in a long time. I figured I'm due to do them again. Watching the westside squat workout tapes I noticed how much explosive power they have in their hips when doing these and standing with a wider stance. Last time I did these I used a shoulder width or so stance. So, this time I brought my stance out like a squat and did them concentrating on exploding my hips into it. I can really feel them now.

Assistance Work
BB Lounges
1x10@bar
1x7@95 (was going for 8 but my glut really started to cramp so a stretched for a little bit)
1x9@95

GHR
3x8

Hanging Leg Raises
4x15

Standing Calf Raises
4x8@175

B/W:186.6
B/F:14.1%

Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Oatmeal Our Family ( 2 cup, cooked ) 300 6 54 10
Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34
Coney (Chilli) Cheese Dog - A&W Restaurant ( 2 serving ) 700 42 54 26
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Egg, whole, raw ( 2 large ) 149 10 1 12
Hamburger, 1/4 lb meat, with tomato and/or catsup, on bun ( 2 (1/4 lb) hamburger ) 890 41 76 52
Cheese, processed, American or Cheddar type ( 2 slice, NFS (.75 oz) ) 141 11 3 8
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Total 4445 136 502 295

Posted by: Jason2459 Mar 27 2007, 02:08 PM
I'm FREAKING HUNGRY... Although I'm hungry a lot of times but today before lunch I was ready to just devour anything in sight. I’ll be interested if I’m like that again just before dinner time. I do plan on snacking on a couple hard boiled eggs before then.

Posted by: Jason2459 Mar 27 2007, 04:42 PM
Well, I just realized it's started. I'm HUNGRY!!! I ate the eggs around 2:30ish and I'm now really starting to feel my stomach calling for more food. Now, I'm usually getting hungry by the end of the day and ready to go home and cook some food and eat by 6pm. But this feeling is different some how and hard to explain how this hunger seems different then before other than saying it is different. Also, I noticed I've a lot more water to drink than normal today. I'll be curious if this type of hunger continues on for the next few weeks. This will be GREAT if so and I'll boost up my calories to please the beast.

Posted by: Jason2459 Mar 28 2007, 03:39 PM
OFF Day Continues with IntraXCell

By about 10am I started to feel the effects of the SteelEdge starting to die down which was good because I wanted to try out the IntraXCell with my Oats and have as little of the SteelEdge effects still going on. By about 10:30am I had already started to eat my Oats and popped in 3 caps of the IntraXCell. I was really hoping to feel the tingle. In about 18 minutes out of no where I started to feel something and was really hoping to feel the tingling. But the tingling never happened. I was feeling my body temprature rising. By about 30 minutes into it I was feeling slightly light headed but didn't last long and never got any more serious than that. I didn't get my hunger cravings like I did yesterday either.

Yesterday's hunger cravings were as if I hadn't eaten all day. Like not just my stomach was on empty but my entire body was seriously demanding food.

As for a recovery from yesterdays ME workout, my gluts started to get sore last night. Today I have some serious DOMS going on back in my gluts and hams. This usually lasts until Friday just in time for my SQ/DL DE day.


Stats This Morning:
B/W: 188.1
B/F: 14.4


Today's Gorging of Food

Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter ( 2 tablespoon ) 190 16 6 8
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Oatmeal Our Family ( 2 cup, cooked ) 300 6 54 10
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Bacon Double CheeseBurger - A&W Restaurant ( 1 serving ) 800 48 47 45
Cake, shortcake, sponge type, with whipped cream and fruit ( 1 cake (3" dia) with fruit and whipped cream ) 211 5 40 4
Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34
Beef shish kabob with vegetables, excluding potatoes ( 4 shishkabob ) 710 21 35 94
Potatoes, baked, flesh, without salt ( 2 cup ) 227 0 53 5
Corn, yellow ( 1 cup ) 606 8 123 16
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Total 4494 126 555 290

Posted by: Jason2459 Mar 29 2007, 09:47 AM
Week1/ Day 3

Comments
After taking the IntraXCell last night with dinner I really didn't notice anything for a while. It was maybe 30 or 40 minutes after taking it did I notice make a little throb in my head, nothing painful.

I still have my DOMS in my gluts/hams and walk fairly stiffly after standing up.

I was just so tired this morning and didn't want to get up. I hit the snooze once and waited for the alarm to go off again. I almost felt like giving myself a double scoop of the Steeledge this morning but didn't and kept it at a single scoop.

I got to break out my 2boards for the first time today. Luckly the SteelEdge kicked in by the time I got to the floor and started my first set. I started to feel the rush again and was ready to pound out another intense ME day. By the second set I could feel my temperature rising. Still no tingling but something else has happened and I can still feel it. Nothing that I've been trying for or really need but I got a "PUMP." I feel dirty now... biggrin.gif I was doing some Straight Bar Tricep Extensions and I could feel my triceps just exploding. My shirt is filled out in the arms area and it's been at least two and a half hours later and I can still feel the pump and my shirt is still slightly streached.

By the time I was done with my training I was just ready to passout and couldn't wait to get into the shower to cool off. Again it took almost two hours to gain my composure and skin color back from look all flushed and drained.


Energy level after waking up: 1 still asleep and 10 wide awake and about to explode
1

Energy level once in the gym:
8

Energy level after workout:
1 - 2

Time to complete workout:
53m

The Workout

ME Bench
2 Board Press
1x3@bar, 95, 135, 165, 185, 205, 225
1x2,miss@255
1xmiss@275
1x1@255

First time doing these and these are perfect for where I am failing now on the bench and can really feel it at the bottom. Next week I hope to hit 265. 275 was probably to big of a jump.


Assistance Work
Pull-ups
5x6@

Tricep Ext with Straight Bar
5x8@70

Not that I'm trying to get one because I don't work to failure on assistance work but I got a freak'n PUMP!!!

Seated DB Clean and Press
4x8@40

Standing AB Pulldowns
4x15@60


B/W:188.4
B/F:13.9%

Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Cookies, brownies, prepared from recipe ( 2 brownie (2" square) ) 224 14 24 3
Oatmeal Our Family ( 2 cup, cooked ) 300 6 54 10
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Finfish, salmon, pink, canned, without salt, solids with bone and liquid ( 1 can ) 631 27 0 90
Beans, baked, canned, with pork ( 1 cup ) 268 4 51 13
Egg, whole, raw ( 2 large ) 149 10 1 12
Peanuts, NFS ( 3 oz, shelled ) 494 42 16 22
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Egg, whole, cooked, fried ( 0.5 large egg ) 46 3 0 3
Celery, raw ( 0.25 cup, NFS ) 5 0 1 0
Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Shrimp, steamed or boiled ( 2 oz, without shell, cooked ) 77 1 1 15
Olive oil ( 1 tablespoon ) 119 14 0 0
Soy sauce ( 0.5 tablespoon ) 5 0 1 1
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4574 138 505 338


Posted by: Jason2459 Mar 30 2007, 08:17 AM
Week1/ Day 4

Comments
Woke up this morning at about 3am really thirsty and kind of hungry. So drank a glass of milk and ate a few slices of ham wrapped with a few slices of cheese. Woke up with much more ease this morning compared to yesterday.

The DOMS in my legs started to easy up last night and my gluts/hams were ready to go this morning. As usual perfect timing for my next session. By the time I got on the floor of the gym I was ready to go and do some DE box squats and explode up with energy. I found that my foot was tapping a lot today also.

Took maybe an hour at most to regain my composure today from the workout. The pump in my tri's yesterday went away sometime in the afternoon to be replaced by some DOMS and also by last night it was there in my Lats also and still here full force this morning.


Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
3

Energy level once in the gym:
9

Energy level after workout:
3

Time to complete workout:
39m

The Workout

DE SQ/DL
Parallel Box Squats @50% 1RM
12x2@205

Started off slow for the first three sets or so as my muscles warmed up but after that I got some really good speed and explosion off the box. I love making the bar shake and the weights rattle.

Assistance Work
Hypers
4x10@90

Pull-Throughs
4x8@90

DB Side Bends
3x10@80

My lower back was so freaking stiff that I had to lay down and curl up on a bench half way through the pull throughs. I looked like a dead bug. I had to look like I had a broom stick up my ass as I walked back to lock room.

B/W:189.2
B/F:14.4%

Today's Gorging of Food:

Cals Fat Carb Prot
OSCAR MAYER, Ham (chopped with natural juice) ( 3 serving ) 155 10 3 14
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Bagel, whole Grain Custom ( 1 extra large (4" to 4-1/2" dia) ) 340 2 66 12
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Frankfurter or hot dog, with catsup and/or mustard, on bun ( 1 foot long frankfurter on bun ) 455 27 37 15
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
Popcorn, popped in oil, buttered ( 1 Act II pop and serve bag ) 453 29 45 7
Chicken or turkey teriyaki (chicken or turkey with soy-based sauce) ( 2 cup ) 685 14 25 105
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Total 4776 142 522 352

Posted by: Jason2459 Mar 30 2007, 08:21 AM
I finally felt the tingle last night. I had a late dinner around 9pm as I was busy all day putting up texture on the bathroom walls and celling, cutting out a space in the counter for a dishwasher, running electric, supply line, and installing the dishwasher, and then frame it in.

I didn't feel anything at first just laying on the couch watching the rest of a movie after dinner. Then I stood up to get ready for bed and I felt this tingle, almost itch, sensation go up my back and down my arms. At first I thought I needed to take a shower because I was in some insulation but then realized I didn't deal with any insulation today. It hit me that I finally felt the tingling sensation. After the initial run up the back and down the arms it pretty much just stayed in my forearms and hands for about 15 minutes.

Posted by: Jason2459 Apr 2 2007, 08:01 AM
Week 2/ Day 1

Comments
Long busy weekend makes for a slow lethargic monday. Along with what I did on saturday, I put in a cabinet and shelving in the bathroom, painted the bathroom, installed a new fan, and fertilized the lawn on Sunday. Didn't get any tingling yesterday at all. I feel really tired I still put in a good workout and didn't get the work out till you puke syndrom this morning.


Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
1

Energy level once in the gym:
7-8

Energy level after workout:
3-2

Time to complete workout:
43m

The Workout

DE Bench
Bench 60% 1RM
10x3@165


Supplemental Work
low-mid height pin presses
1x3@165, 205, 225


Assistance Work
Standing DB Clean and Press
1x12@30
1x10@35
1x8@40
1x6@45

DB Bent over Rows
4x8@90

Standing Ab Pulldowns
4x15@60


B/W:188.6
B/F:14.6%

Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
Bacon Double CheeseBurger - A&W Restaurant ( 1 serving ) 800 48 47 45
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Egg, whole, raw ( 4 large ) 298 20 2 25
Pizza with meat and fruit, thin crust ( 1 pizza (10" dia) ) 802 30 93 40
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4424 161 472 274

Posted by: Jason2459 Apr 3 2007, 08:14 AM
Week 2/ Day 2

Comments
Very slugish this morning. I had a slight pain that would jolt down my left leg every once in a while first thing this morning. It's not there any more and I figure it was from being on my feet literally all day yesterday except for when I was driving. Got home last night did some painting and spread insect controll over the yard and sprayed around the outside and inside of the house. Got into bed pretty late like around 11pm. The alarm went off as normal, I turned off the alarm, but then I layed back down in bed. I was contemplating falling asleep again. This just pissed me off and told myself I had to stop being a wuss and get my sorry ass out of bed. I took the anger with me into the gym. Totally focused I just kept pounding out the weights with the only rest being to add more weights. Someone tried to come up and say something to me but I just kept going. I probably came off as an ass but I was motivated to keep pushing till I was done or I dropped.

Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
1-0

Energy level once in the gym:
6 at first then 9 as I pushed my butt through it.

Energy level after workout:
1

Time to complete workout:
46m

The Workout

ME SQ/DL
Arch Back GM
1x3@bar, 95, 115, 135, 165, 185, 205, 225, 255, 275, 295, 315, 345, 355 PR
1xmiss@385
1x1,miss@345


Assistance Work
BB Lounges
1x10@bar
1x8@115
2x8@135

GHR
4x8


Hanging Leg Raises
4x15

Seated Calf Raises
4x10@90


B/W:188.8
B/F:14.6%

Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Beef jerky ( 1 cup, pieces ) 369 23 10 30
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Bacon Double CheeseBurger - A&W Restaurant ( 1 serving ) 800 48 47 45
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Lasagna with meat and/or poultry ( 2 piece (1/8 of 7" x 12", approx 3-1/2" x 4") ) 740 29 75 43
Ice cream cookie sandwich ( 1 Chipwich ) 256 10 39 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4688 173 500 287

Posted by: Jason2459 Apr 5 2007, 08:15 AM
Week 2/ Day 3

Comments
Can't wait for this week to be over. Only today and tomorrow. At least I have something very exciting to look forward to this weekend. As each day goes by though my ass is dragging more and more. I did notice I got fairly stiff yesterday in the gluts and hams but not really sore like I did the week before and it's pretty much gone away already this morning. There was something else I wanted to mention but I'm to tired to remember.


Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
1

Energy level once in the gym:
7

Energy level after workout:
1

Time to complete workout:
47m

The Workout

ME Bench
2 Board Press
1x3@bar, 95, 115, 135, 165, 185, 205, 225
1x2,miss@255 DAMN IT!!!!!! Same crap as last week.
1x1@275 PR!! AND FORGET 265!!!
1xmiss@285

I was so pissed that I missed on the third attempt again at 255. Last week I missed on the third rep also and then missed at 275 and planned this week to try for 265, WELL SCREW THAT!!! I'm not going to give up that easy!


Assistance Work
Pull-ups
4x7

Straight Bar Tricep Ext.
4x6@80


Seated DB Clean and Press
4x12@30

B/W:190.2
B/F:14.6%

Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Beef jerky ( 0.5 cup, pieces ) 185 12 5 15
BK Tripple Stacker ( 2 serving ) 1600 108 66 96
Egg, whole, raw ( 2 large ) 149 10 1 12
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Noodles, chow mein ( 2 cup ) 474 28 52 8
Chicken or turkey teriyaki (chicken or turkey with soy-based sauce) ( 0.5 cup ) 171 3 6 26
Orange, raw ( 1 large (3-1/16" dia) ) 86 0 22 2
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4729 212 396 320

Posted by: Jason2459 Apr 5 2007, 04:42 PM
I hit another milestone today with weighing in just over 190lbs this morning. Now to keep steadily going up like I have been till I hit 200lbs. Then a nice slow and steady cut back to 181 just in time for my meet.

Here's the Past 6 months stat's showing where I started back in November with my current PL program.


Posted by: Jason2459 Apr 6 2007, 08:24 AM
Week 2/ Day 4

Comments
Last Day and next week will be back to normal. I have to say SteelEdge has given me some extra energy that I wouldn't have had otherwise this week for my workouts. Even though the energy levels once in the gym are not a full 10 they would be much lower with out the boost. I did have a little more energy this morning then yesterday as I feel the end of the week is here and tomorrow's event I've been looking forward to for several months now.


Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
1

Energy level once in the gym:
8

Energy level after workout:
2

Time to complete workout:
43m

The Workout

DE SQ/DL
Box Squat
8x3@225

Supplemental
Zercher Squats with Sumo Stance
1x6@135, 185, 205

First time doing these and I keep hearing about how much these hurt. Wow, pain is an understatement. I really do like these though because it really forces you to keep the back arched and stomach tight.


Assistance Work
Pull Throughs
1x10@90, 130
2x10@150

DB Side Bends
4x8@90

Hanging Leg Raises
3x15

Standing Calf Raises
3x10@195


B/W:190
B/F:14.9%


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Beans, baked, canned, with pork ( 1 cup ) 268 4 51 13
Finfish, salmon, pink, canned, without salt, solids with bone and liquid ( 1 can ) 631 27 0 90
Egg, whole, raw ( 4 large ) 298 20 2 25
Orange, raw ( 1 cup, sections ) 85 0 21 2
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Celery, raw ( 2 oz, raw, yields ) 8 0 2 0
Onions, young green, raw ( 0.5 oz, raw, yields ) 4 0 1 0
Carrots, raw ( 2 oz, raw, yields ) 22 0 5 1
Olive oil ( 1 tablespoon ) 119 14 0 0
Soy sauce ( 0.5 tablespoon ) 5 0 1 1
Shrimp, steamed or boiled ( 3 oz, without shell, cooked ) 116 2 1 22
Ice cream, rich, flavors other than chocolate ( 1 cup ) 357 24 33 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4589 147 485 338

Posted by: Jason2459 Apr 9 2007, 11:19 AM
Week 3/ Day 1

Comments
Great weekend and felt refreshed waking up this morning. Posted my review of the PL meet in the PowerLifting forum. I felt like puking after my workout but it only took about an hour to regain composure. It was a great workout and I hit my triceps hard. I'm expecting some major stiffness and DOMS in the next few days.

Energy level after waking up: 1 still asleep/passing out/puking and 10 wide awake and about to explode
3

Energy level once in the gym:
9

Energy level after workout:
1

Time to complete workout:
39m

The Workout

DE Bench
Bench 60% three different grips
10x3@165


Supplemental
JM Press
1x3@165, 185, 205 PR

Haven't done these in a while and forgot how much I HATE them. That just means I MUST do them. I was able to go lower and heavier then the last time doing them.

Assistance Work
DB Flat Bench with elbows tucked and palms facing
3x8@70

DB Bent Over Rows
4x7@100

Standing Ab Pulldowns
4x10@67.5

I need to bump up my tricep strength big time and push my bench over 300.


B/W:190.8
B/F:15.1%


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26
BK Tripple Stacker ( 2 serving ) 1600 108 66 96
Cottage Cheese Fat Free ( 2 serving ) 160 2 10 28
Orange, raw ( 1 large (3-1/16" dia) ) 86 0 22 2
Chicken, breast, with or without bone, roasted, skin not eaten ( 12 oz, boneless, cooked, skinless ) 550 12 0 103
Peppers, red, cooked, fat not added in cooking ( 1 cup ) 38 0 9 1
Onions, mature, raw ( 1 oz, raw, yields ) 10 0 2 0
Sweetpotato, raw ( 1.5 sweetpotato, (5") ) 205 1 47 3
Oats, raw ( 1 cup ) 311 5 54 13
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Olive oil ( 1 tablespoon ) 119 14 0 0
Total 4772 157 394 445

Posted by: unstable Apr 9 2007, 07:02 PM
where you from again bro?

Posted by: Jason2459 Apr 10 2007, 08:51 AM
QUOTE (unstable @ Apr 9 2007, 06:02 PM)
where you from again bro?

Middle of BFE Iowa.

Posted by: Jason2459 Apr 10 2007, 11:21 AM
Week 3/ Day 2

Comments
Got some yard work done after work yesterday. Mowed the lawn, trimed the edges, and edged the sidewalk with a flat shovel. I was so tired this morning. I hit the snooze twice before I got out of bed. I don't have to much DOMS pain in my tri's yet but I can feel it a little when I bend my arms in my lower tricep region. I actually have some light DOMS in my Chest too!! I moved really slow this morning getting out of the house and got to the gym late because of that and sleeping in. It was probably at least 30m before I actually started to lift weights after I tool SteelEdge at home. It was kicked in though really good by that time and I was up and ready to plow through an intense and short workout. I felt pretty good after the workout and didn't feel any slugishness.

Energy level after waking up: 1 still asleep/passing out/puking and 10 wide 1-0

Energy level once in the gym:
9

Energy level after workout:
4

Time to complete workout:
35m

The Workout

ME SQ/DL
Very Low Box Squats (probably about 6in but well bellow parallel)
1x3@bar, 95, 115, 135, 185, 205, 225, 255
1x1,miss@295
1x1@315, 335, 365
1xmiss@385

Never done box squats that low. That was very hard to get back up off the box. Once up I was up no problem. This is another lift that just plain sucks and I would never want to do it again. So, next week is another round because it is hitting exactly what I need. I'm hoping for carry over into both getting the bar off the ground for the DL and making it easier to get into the hole, just below parallel, in the squat.

Assistance Work
Hypers
4x8@90

Decline Situps
4x25@10


B/W:190.6
B/F:14.9%


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Steak, NS as to type of meat, cooked, lean only eaten ( 1 cup, cooked, diced ) 267 11 0 40
Hoisin sauce ( 0.25 cup ) 154 2 31 2
Egg roll, with beef and/or pork ( 2 egg roll ) 227 12 18 10
Onions, mature, raw ( 0.5 cup, NFS ) 30 0 7 1
Hot and sour soup ( 1 cup ) 160 8 5 15
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Egg, whole, raw ( 4 large ) 298 20 2 25
Game meat, deer, cooked, roasted ( 6 oz ) 269 5 0 51
Orange, raw ( 1 large (3-1/16" dia) ) 86 0 22 2
Cod, baked or broiled ( 8 oz, boneless, cooked ) 278 8 1 47
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Ice cream, rich, flavors other than chocolate ( 1 cup ) 357 24 33 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4883 159 471 391

Posted by: JW32Hoops Apr 10 2007, 11:46 AM
Hey Jason, can you help me out with something? I'm gonna try to find my 1RM on the bench, but don't know the proper method of testing it. Check my IntraXCell log, I put my idea in there. Let me know what you think. Thanks bro!

Posted by: Jason2459 Apr 10 2007, 03:32 PM
I'm finally starting to feel my front delts as the day goes on. Which is good. I was scared because I was only feeling it in my chest and slightly in my triceps from yesterdays workout. I was really hoping that keeping the elbow's in and palms facing on the DB bench press I would target mostly the delts and tri's.

I'm scared for my hips tomorrow though. I felt like my legs were coming out of their sockets doing those very low box squats.

Posted by: Jason2459 Apr 12 2007, 09:49 AM
Week 3/ Day 3

Comments
Felt pretty good this morning. Got to bed by about 9pm. Worked a little on the bathroom remodel project last night but nothing major. I felt great through out the workout and even felt fine after the workout. Strangely enough though it was on the drive to work I started to feel depleted. Only took about a half hour to regain full composure again.

Energy level after waking up: 1 still asleep/passing out/puking and 10 wide 3

Energy level once in the gym:
9

Energy level after workout:
4

Time to complete workout:
40m

The Workout

ME Bench
Seated BB OHP
1x3@bar, 75, 95, 115, 135
1x2,miss@155
1x1@185
1xmiss@195
1x1@155

This is GREAT. I keep finding exercises that I'm really weak at and are just really a pain in the butt to do. I don't remember the last time I've done a OHP of any kind with the BB. I had to get a spotter to help with the lift off when getting up above 135 as the hooks were behind where I was sitting and it was really awkward on the shoulders and I didn't want to injure them. I think I'll get an up right seat next time and go use the "Power Rack" that we have and get a better alignment then the hammer strength that I used today could offer. I'm sure if I get better at this that it will carry over to the bench. This is for sure a weak movement for me.

Assistance Work
Pull-ups
4x7

Elbow out tricep extensions
1x12@35
1x10@40
1x8@45

Face Pulls
1x10@100
3x10@120

Rope Hammer Curls
4x6@120

Hanging Leg Raises
4x15

B/W:190.9
B/F:N/A bad reading I'm sure, 18.5%


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Chicken or turkey with barbecue sauce (mixture) ( 4 chicken breast with sauce ) 1873 91 23 227
Pizza HarvestWheat Supreme ThinCrust DG ( 2 serving ) 500 16 64 26
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Oats, raw ( 1 cup ) 311 5 54 13
Total 4748 162 385 427

Posted by: Jason2459 Apr 13 2007, 11:05 AM
Week 3/ Day 4

Comments
No DOMS right now what so ever. A little tightness in the triceps and shoulders from the OHP but no major soreness. This is a good thing. I'm hoping it's from the IntraXCell finally kicking in for me. I also didn't get any kind of depleted feeling this morning. If this is all I get from IntraXCell then that is perfect for me. Because the training program I do could easily run a person into the ground through overtraining. I'm looking forward to next week and see how it goes.

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
3

Energy level once in the gym:
9

Energy level after workout:
5

Time to complete workout:
48m

The Workout

DE SQ/DL
Box Squats 60%
8x2@245

I actually started off with a couple sets at around 185 for several reps to warm up my hips as they were pretty stiff, not sore though. The blasted right into hitting 245 and really making sure I explode up and get my hips into it hard.

Supplemental
Zercher Squats with sumo stance
1x3@185, 205, 225

Getting used to it. At least this week I knew what to expect. Will start at 205 next week. Pain in the arms big time but these feel great in the back and ab regions where you really have to stabilize yourself.


Assistance Work

Pull Throughs
1x8@150, 170
2x8@190

DB Side Bends
4x8@90

Standing Calf Raises
4x10@225


B/W:191.9
B/F:15.1


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Bread, banana, prepared from recipe, made with margarine ( 2 slice ) 391 13 66 5
Bagel, whole Grain Custom ( 1 extra large (4" to 4-1/2" dia) ) 340 2 66 12
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Bacon Double CheeseBurger - A&W Restaurant ( 1 serving ) 800 48 47 45
Mixed nuts, NFS ( 0.25 cup ) 219 20 8 6
BK Tripple Stacker ( 2 serving ) 1600 108 66 96
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 5436 214 566 316

Posted by: Jason2459 Apr 13 2007, 02:51 PM
I smashed through the 5000 calorie barier for sure today. I've come close and maybe just above the 5k cal mark but not as much as I have will have eaten today 5436!! I'll be on the road tonight to NE for the Red/White Big Red Spring game tomorrow. We always stop at a QT to fill up on the way half way there and there's a BK there which I plan on devouring two Tripple Stackers. Also, I'm so not fitting into 32's anymore. Good thing I normally bought 33's and have just recent just got a bunch of 34-36 pants for room to grow!! Though I think I might start cleaning up the diet again once I break through 195 and touch 196lbs. Keep with a clean bulk again till 200 then start the slow and steady decline back down to 181lbs.

Posted by: Jason2459 Apr 16 2007, 09:08 AM
Week 4/ Day 1

Comments
Well, I got up with out hitting the snooze but it wasn't easy. I stood there forcing myself to not go back into bed. Hips are still a little stiff this morning but I think all the driving this weekend didn't help that out at all. I did get wiped out this morning and had a hard time keeping my arms up after my workout. I hate trying to talk on the cell phone after I hit my triceps or biceps hard. I feel like they just want to fall off. Didn't take much time though to regain my composure and probably only took about 20 minutes. Sitting here though I can already feel my chest and triceps getting a little sore. I did hit a 10 today though in the gym after the steeledge really kicked in. My legs and feet were tapping all over the place and I was just pounding out set after set. I was just ready to jump up and just start doing some kind of funny dancing to my music just to get the energy out.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
2

Energy level once in the gym:
10

Energy level after workout:
2

Time to complete workout:
40m

The Workout

DE Bench
Bench 60%
10x3@165


Supplemental
JM Press
1x3@185, 205, 225 PR

These just do not get any better. I hate these with a passion. I am going up in weight but damn it they suck. I forgot last weeks 205 was a PR also. I feel like it's going to come down and crush me. BUT FEAR IS NOT AN OPTION!!!


Assistance Work
DB Flat Bench w/ Elbows tucked in and palms facing
4x8@75


DB Bentover Rows
2x8@105
2x6@105

Rope Hammer Curls
4x8@135

Standing Ab pull downs
4x15


B/W:192.8
B/F:15.2


Today's Gorging of Food:

later when known

Posted by: Jason2459 Apr 16 2007, 08:48 PM
Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1 cup ) 311 5 54 13
Kung pao chicken ( 1 cup ) 432 31 11 29
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Egg roll, with beef and/or pork ( 2 egg roll ) 227 12 18 10
Hot and sour soup ( 1 cup ) 160 8 5 15
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Beef shish kabob with vegetables, excluding potatoes ( 3 shishkabob ) 533 16 26 71
Pineapple, raw ( 1 cup, diced ) 76 1 19 1
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Ice cream, rich, NS as to flavor ( 1 cup ) 357 24 33 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4646 161 491 315

Posted by: Jason2459 Apr 17 2007, 11:14 AM
Week 4/ Day 2

Comments
Very exhausted today. Went to bed late last night and didn't sleep well at all. Hit the snooze once this morning and then dragged myself out of bed. In the gym I was just out of it. Someone said hi and I'm not sure what I said. It just kind of came out all slured. Person probably thought I was drunk or something. By the time I was done with the workout I was winded and wiped out. Amazingly by the time I got out to my truck I just felt tired but not depleted to the pont of puking. I have a little soreness in my chest and tightness in my triceps and delts. Nothing bad though.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
5

Energy level after workout:
1

Time to complete workout:
46m

The Workout

ME Squat
Very Low Box Squats
1x3@bar, 115, 135, 185, 205, 225, 275, 295 PR, 315 PR
1x2,miss@365 PR
1xmiss@385
1x1@365, 365

I HATE THESE!!!! Still missed at 385!!! I get down and sit on the box but just can't get back up. I went back down to 365 to get one more rep in and stood there after I did the rep with the weight on my back. I don't know how long I stood there. People probably thought I was about to pass out or something. I was just thinking how I've just hit 365 with no problem for 2 this week and I didn't hit 385. That pissed me off so I went down and did one more rep. I almost missed but I pushed through it. I probably should have racked it and thought about all that but screw it. It felt good to have the weight on my back.


Assistance Work
GHR
4x8


Hypers with 5second hold on top
4x8@30

Hanging Leg Raises
4x15


B/W:192
B/F:15


Today's Gorging of Food:

later when known

Posted by: JW32Hoops Apr 17 2007, 11:16 AM
Congrats on the PR bro!

Posted by: Jason2459 Apr 17 2007, 11:21 AM
QUOTE (JW32Hoops @ Apr 17 2007, 10:16 AM)
Congrats on the PR bro!

I guess I can't complain. They were PR's for 3 and for 2. I really wanted the 385 PR for 1 but missed.

Posted by: JW32Hoops Apr 17 2007, 11:31 AM
I was recently trying to test my bench 1RM and someone on here said that instead of loading up mad weight and potentially hurting yourself, you can take your 2 or 3RM and use some sort of calculator.

Of course I went ahead and lifted the weight anyway (265!) but do you know about this calculator? I might use it to find my squat 1RM.

Posted by: Jason2459 Apr 17 2007, 11:44 AM
QUOTE (JW32Hoops @ Apr 17 2007, 10:31 AM)
I was recently trying to test my bench 1RM and someone on here said that instead of loading up mad weight and potentially hurting yourself, you can take your 2 or 3RM and use some sort of calculator.

Of course I went ahead and lifted the weight anyway (265!) but do you know about this calculator? I might use it to find my squat 1RM.

yeah they have it on bb.com. My goal is to stimulate the CNS to be able to handle more weight so I need to load it up.

Posted by: Jason2459 Apr 17 2007, 04:56 PM
Why is it so hard to edit my previous post to add what I'm about to do here. It constantly fails but it works just fine as a new post.

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1 cup ) 311 5 54 13
Beef shish kabob with vegetables, excluding potatoes ( 3 shishkabob ) 533 16 26 71
Chicken, breast, with or without bone, roasted, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86
Almonds, chocolate covered ( 13 almond ) 219 17 12 7
Hamburger, 1/4 lb meat, with tomato and/or catsup, on bun ( 2 (1/4 lb) hamburger ) 890 41 76 52
Cheese, processed, American or Cheddar type ( 2 slice, NFS (.75 oz) ) 141 11 3 8
Shrimp, baked or broiled ( 0.5 cup, cooked ) 112 4 1 18
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4506 116 446 409

Posted by: Jason2459 Apr 18 2007, 02:41 PM
Off Day

Why do I get the "Tingle" on my off days? Again, I took the IntraXCell with my oatmeal at work and of course I keep getting interrupted. Then about 30m later I get the tingle.

Stiffness in my chest/delts/triceps is subsiding and my hips/gluts/hams today really aren't that bad. Stiff a little bit but it's that good stiffness that just feels right. Either I really didn't have a good workout yesterday or the IntraXCell is helping. I'm going with the later as I look back over the past few weeks the DOMS has been either short term or non-existent.

Confused!!!
I'm coming up on 195lbs and I will start cleaning my diet up at that point. Now, what do I do when I hit 200? I was planning on working my way down to 181lbs. The thing is I think I like being in the 190's. I like having this layer of fat on me and I've had to work hard at getting both the muscle and the fat. Please don't say I'm lucky for that. It's hard on my stomach and wallet to eat. I'm more than satisfied at 3000-3500 calories but I won't go anywhere at that level. I actually was told that I look better right now and my face looks healthy not mal-nourished.

I know I wouldn't have any problems bumping up my GPP work and slightly reducing my calories and I could easily get back down to 181lbs. That would make me more competitive and easier to make a higher placement in a meet. I've been thinking about this and those were my reasons for going down to 181lbs. What I seem to have lost sight in this reasoning is why I'm doing this in the first place. It wasn't to compete at all and I never thought I would entertain that I would be competing. I started for the sole reason to get stronger and find a routine that I loved and could stay consistent with. I didn't care about size, weight, bodyfat, or placing first in a competition.

With all that in my head why do I want to stop and reverse progress? I still want to compete and I will do that because it definitely is driving me and I am very excited about it. But why am I competing and who am I competing against. ME. It is and always will be me and my genetics that I'm trying to beet. I'm supposed to be 5'10'' 135-145lbs. At least that's where I would be if I didn't workout. I know I was there. I'm think I'm going to scrap any notion of going down to 181lbs to make myself competitive against others and just let myself go to where ever it is that I can make it too so that I can be as competitive against myself as possible. My goal is to get stronger and I would love to someday lift an elite total but at what body weight? We'll just have find out…

Posted by: Jason2459 Apr 19 2007, 08:57 AM
Week 4/ Day 3

Comments
Felt much better today. I did get the lawn mowed last night. Also, I went out to get a door for the master bedroom. I'm sick of waking up with a stuffy nose because the stupid cat likes to lay right there next to me and I'm slightly alergic to cats. I got the door cut down to size but didn't get it hung yet. It was getting late by that time and I wanted to get to bed. It was probably around 10pm by the time I got into bed. Workout went okay and I didn't get completely depleted by the end. I felt great by the time I got to work. My triceps and shoulders are tight but not really sore. Stiffness in my hips/gluts/hams have gone almost completely away.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
2

Energy level once in the gym:
8

Energy level after workout:
3

Time to complete workout:
45m

The Workout

ME Bench
Seated OHP
1x3@bar, 75, 95, 115, 135, 150PR
1x2,miss@155
1x1@165
1xmiss@185
2x1@155

I was really hoping to hit that 185 as I did get it last week. But I did add in a little more volume. I hit 150 for 3 and added in 165 for 1. The 150 was an accedent and probably could have gotten in 155 for 3 on that one. I accedently put a ten on one side and a 5 on the other. I thought I put ten's on both sides. I noticed it after I had it on the way down. I felt like I needed a little more after missing so I did two more sets of one at 155. The shoulders are really burning and giving out quickly on these.


Assistance Work
Pull-ups
5x7

Elbow's out Tricep Extensions
4x10@40

Face Pulls
4x10@140

Decline Situps
4x15@10


B/W:194.2
B/F:15.6


Today's Gorging of Food:

later when known

Posted by: Jason2459 Apr 20 2007, 01:48 PM
Week 4/ Day 4

Comments
Had some guests over last night so I made what I call an open face chicken cordon blue. Basically it's a layer of rice, a layer of baby spinach leaves, a half or full boneless skinless chicken breast, then a slice or two of maple ham, a slice of provolone cheese, and drizzled with a little bit of balsamic vinegar. After I have the rice and chicken cooked I stack every thing up and put it in the microwave until the cheese is melted then after taking it out drizzle a little of the balsamic vinegar on top and serve it. I like to make the rice with some chicken bullion, vermicelli, and some sweat basil in it. They brought the dessert which was some sort of banana cream pie on a graham cracker crust. So, after they left there was some clean up to do and got to be by 10pm.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
10000 ... Umm... I accedently put in two scoops of SteelEdge. I put it one scoop and wasn't thinking and put in another scoop. Needless to say I was jamming it out at the gym today. Nothing like playing some air guitar and drums in between sets.

Energy level after workout:
8 I was still kicking

Time to complete workout:
47m

The Workout

DE SQ/DL
Box Squats 52%
12x2@210

I'm glad my three week wave started over this week and back down to 52%. I didn't realize how stiff my hips where until I started these. Ouch.


Supplemental Work
Zercher Squats
2x3@210
1x3@225, 255PR

It wasn't so bad at 210 this week. 225 was getting a little harder. Then BAM! 255 hit me hard. I had a hard time keeping the bar in my arms and figuring out how the heck to breath. I had this one guy, who by the way was in teh squat rack next to me doing bicep curls with nickels on the damn bar!!!, tell me after my second set at 210 that I was doing the front squat all wrong and he was kind enough to show me how. I normally probably would have ignored it all and kept on trucken but I actually let him go on and show me. Then I went on to explain the Zercher Squat and how it really hits the core hard. After I got done with my last set where it looked like my veins were about to pop out of my neck and I'm puffing at all the wrong times on the way down and up he said "Wow, those look like they hurt!" I actually said the corniest thing in the world not thinking about it "No pain no gain man!" I felt like smacking myself.



Assistance Work
Pull Throughs
4x10@150, 190, 197.5, 205


DB Side Bends
4x8@90

Seated Calf raises
3x10@110


B/W:196.4 !!!! Damn this means I have to start cleaning up my diet on Monday
B/F:15.8


Today's Gorging of Food:

later when known

Posted by: Succio Apr 20 2007, 01:52 PM
sup bro

I was thinking of doing a 4 week cycle of ME bench on monday, then board presses on thursdays. you think its an overkill? ive never done board presses.

Posted by: Jason2459 Apr 20 2007, 02:21 PM
QUOTE (kdkdkdk @ Apr 20 2007, 12:52 PM)
sup bro

I was thinking of doing a 4 week cycle of ME bench on monday, then board presses on thursdays. you think its an overkill? ive never done board presses.

I love the board presses now. What will you be doing for the ME Bench on Monday? Just flat out full ROM bench to a 1RM or a 3RM? Then on Thursday will you be doing another ME sessions with the Board press? Wouldn't say it was excessive but wouldn't go like that for more than 3-4 weeks.

For me I'd say get a full ROM bench in on Monday for either reps like a 5x5 or for reps aiming for pure speed at 60% of your 1RM. And on the same day do some supplemental work of something like a mid-height pin press of three sets for three reps each. Don't go to heavy and miss on that day just go heavy enough like in the 80% - 90% range. It's not ment to be a ME.

Then on Thursday really hit a good board press ME day. Use the board height that suits your weekness. If you have problems on the bottom hit a 1-2 board, mid height 2-3, and problems locking out a 3-4 board. I'd say start with a 3 board though just get a feel of board. Maybe do the first two weeks at a 3 board then the last two weeks hit a 2 board. Just make sure you warm up with some light sets up to a 90% of your 1RM then after that make sure you get in at least Three reps above 90%.

EDIT: Added in Three reps

Example setup:
This was my last DE Bench day. Goal is is not neccessarily to get PR's but to be explosive and be fast.
DE Bench
Bench 60%
10x3@165

Supplemental
JM Press
1x3@185, 205, 225 PR

These just do not get any better. I hate these with a passion. I am going up in weight but damn it they suck. I forgot last weeks 205 was a PR also. I feel like it's going to come down and crush me. BUT FEAR IS NOT AN OPTION!!!

Assistance Work
DB Flat Bench w/ Elbows tucked in and palms facing
4x8@75

DB Bentover Rows
2x8@105
2x6@105

Rope Hammer Curls
4x8@135

Standing Ab pull downs
4x15

Here's my last ME day with boards 90% of my last 1RM would be 245lbs I hit three reps above that. I possible could have brought it back down a little and did one more rep if I wanted to. But I hit both of the main goals of a ME day 1)Hit a PR 2)Get at least three rep in above 90%. I think Louie actually mentions three attempts which would actually include a miss as well.
ME Bench
2 Board Press
1x3@bar, 95, 115, 135, 165, 185, 205, 225
1x2,miss@255 DAMN IT!!!!!! Same crap as last week.
1x1@275 PR!! AND FORGET 265!!!
1xmiss@285

I was so pissed that I missed on the third attempt again at 255. Last week I missed on the third rep also and then missed at 275 and planned this week to try for 265, WELL SCREW THAT!!! I'm not going to give up that easy!

Assistance Work
Pull-ups
4x7

Straight Bar Tricep Ext.
4x6@80

Seated DB Clean and Press
4x12@30

Posted by: Succio Apr 20 2007, 02:26 PM
yea i was thinkin on monday just workin up to 3-5. then on thursday work up to 2-3 on board presses. yea im not going to do it for more than a month, maybe just three weeks.

Posted by: Jason2459 Apr 23 2007, 10:13 AM
Week 5/ Day 1

Comments
Had a great weekend. It was just beautiful outside. Saturday went garage saling and picked up a bunch of stuf including a foosball table for $5 and a snow blower for $10. Bargains all over the place. Then went out golfing for the first time in over a year that afternoon. Sunday got some landscaping done, worked on bathroom remodle a little, and finished hanging door to the bedroom and framing it in. Sorry kitty no more hair in the bedroom. Went to a friends house that night for some grilling. Ate a bacon and cheddar bratt, pinapple brat, a bear brat, some seasoned shrimp, and a twice baked potatoe with chedar and bacon on it. Then played some guitar hero II for to long and didn't get home till pretty late. Oh well, great weekend.

Had a great surpise this morning. I put load of laundry in the washmachine before going to bed and the hose for the drain poped out some how and was laying on the floor. Well, if the drain hose is on the floor the water doesn't fill up in the washmachine and just goes out the drainage and right onto the floor. NOT GOOD, because the washmachine wont fill up with water it keeps trying and trying and doesn't continue on with the cycle. Luckly I got up right on the first alarm and when I went to the bathroom I could hear water running and thought that was strange. I ran down stairs and nothing was on. I ran down the the basement and it was filled with a sheet of water. It was coming out so fast that the floor drain wasn't keeping up. I turned it off and it quickly started to drain down. The person before us just used this utitility sink to stick the waschmachine drain tub into and so did we for starters. Later on I was going to move the washmachine to another location as we finished off parts of the basement and run a proper drain and water to the washmachine. Well, I know what project I'll be working on now sooner then planed. Fun stuff.

Workout was great as I was slightly peeved and took it out on the weights. I was also very ready to get into the gym and move the iron. I decided that I've been doing stuff I didn't like and it was time to do some fun stuff for the next few weeks.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
3

Energy level once in the gym:
9

Energy level after workout:
3

Time to complete workout:
40m

The Workout

DE Bench
Bench 60%
12x3@165


Supplemental Work
Mid-height Pin Presses

1x3@225, 235PR, 255 PR


Umm.. I hit two big PR's and didn't realize it at the gym. I forgot my journal in my truck and was just focused and ready to hit the weights I didn't want to go back out and get it. I just found out here at work. I have a spreadsheet of all my major exercises for ME and Supplemental and track the PR's on those so it's really easy and quick to see. I haven't done these in a while but for a none ME day that felt really good.


Assistance Work
Front/Side/Rear Combo raises with DB
3x10@30

DB Hammer Curls
4x8@45

Laying down V Sit-ups??
1x10

How do I explain this. Just sitting on the floor with my feet spread out in a V. I try and keep my feet down and just situp from laying down. I got about one set in and tried for another set and I just couldn't keep my feet from coming up. I had to look like a dieing fish on the second set just flooping around for what was a feeble attempt at a few reps. I'm sure with more work I'll get better at these.

Decline situps
3x10@20



B/W:195
B/F:15.6


Today's Gorging of Food:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1 cup ) 311 5 54 13
Orange, raw ( 1 cup, sections ) 85 0 21 2
Chicken, breast, with or without bone, roasted, skin not eaten ( 12 oz, boneless, cooked, skinless ) 550 12 0 103
Olive oil ( 1 tablespoon ) 119 14 0 0
Spices, poultry seasoning ( 1 teaspoon ) 5 0 1 0
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Steak, NS as to type of meat, cooked, lean only eaten ( 16 oz, boneless, cooked, lean only ) 905 36 0 136
Sweetpotato, raw ( 1.5 sweetpotato, (5") ) 205 1 47 3
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4526 120 414 437

Posted by: Jason2459 Apr 24 2007, 09:35 AM
Week 5/ Day 2

Comments
Didn't do much last night. Went out to eat and got my nice juicy steak and sweetpotato. YUMMY. As I feared though I couldn't fall asleep right away as I was thinking about my deadlifts for today. Thinking about form and exploding off the ground. Moving the bar as fast as possible. I didn't have any problem waking up though. I was excited to get to the gym. Very strange morning though. I keep doing stupid things and forgeting stupid stuff. It's like I'm wide awake yet my brain hasn't been activated yet. I was very focused at the gym though. No DOMS or stiffness from yesterdays workout.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
3

Energy level once in the gym:
8

Energy level after workout:
4

Time to complete workout:
50m

The Workout

ME SQ/DL
DL with 25lbs Plates (alternate between sumo and conv. till miss)
SUMO: 1x1@bar, 95, 115, 145, 165, 195, 215, 225, 265, 295, 315, 345, 365 PR!
CONV: 1x1@bar, 95, 115, 145, 165, 195, 215, 225, 265, 295, 315, 345 PR!

Sumo: 1xmiss@395
Conv: didn't attempt for a hit or miss at 365 for the Conv.

This was great. I think I really like these because of the challenge and how taxing they are. I won't do them for more than two weeks and with out a good 4 week or more break in between them. Let the CNS get a nice break. But I think they work so good in bringing up the DL. Last time I did these was back February 20th and hit 325 on the Conv and 345 on the Sumo. I didn't move on past 345 on the conv. pull as I really felt 345 and really struggled. I only want a single miss and wanted that on the sumo. I went for 395 and felt the bar bend but didn't break the ground. I knew if I could break it off the ground I could lock it out. But it didn't move. I'll get it next week!!

Assistance Work
GHR
6x5

Standing Ab Pull-downs
4x15@65

Seated Calf Raises
1x15@110
2x12@110


B/W:196.6
B/F:16


Today's Gorging of Food:

Later when known

Posted by: Jason2459 Apr 24 2007, 03:58 PM
Damn this site and how it doesn't work sometimes.

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 2 cup ) 622 10 109 26
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Egg, whole, raw ( 4 large ) 298 20 2 25
Chicken, breast, with or without bone, roasted, skin not eaten ( 12 oz, boneless, cooked, skinless ) 550 12 0 103
Cottage Cheese Fat Free ( 2 serving ) 160 2 10 28
Pineapple, raw ( 3 slice (3-1/2" dia x 3/4" thick) ) 123 1 31 1
Olive oil ( 1 tablespoon ) 119 14 0 0
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4259 86 489 381

Posted by: Jason2459 Apr 26 2007, 09:16 AM
Week 5/ Day 3

Comments
Yesterday was the off day. I wasn't feeling to hot in the afternoon. Headache and just felt like I was getting a tempurature. My right hip was really sore by the end of the day too. It hurt to lift my leg straight up. My body will only handle those dealifts with an offset for one more week and that's it. After today's ME bench and Monday's DE Bench day doing pin presses I feel really beat up. Both of those exercises, pin press and dl with offset, are probably the hardest on the body out of anything I do. I'll need a deload week after these two weeks.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
2

Energy level once in the gym:
8

Energy level after workout:
4

Time to complete workout:
42m

The Workout

ME Bench
Low Pin Presses
1x3@bar, 95, 115, 135, 165, 185, 205, 225
1x1,miss@255PR!
1xmiss@270
1x1@245

I almost had the 270. I got it about three inches up off the pins and just couldn't get it passed that and get a lockout. Looks like some four boards after next week.



Assistance Work
Lat machine Pulldowns
1x12@157.5
3x5@217.5

Seated Cleans
4x8@30

DB Tricep Extensions
1x15@25
3x10@30

Laying legs straight out in a V situps (have no idea what else to call these)
1x15
1xfish flopping around
Decided to get as many out of the first set as I could as I knew the second set would just be horrible.

Kneeling Ab pull-downs
3x15@150

B/W:196.4
B/F:15.6

Posted by: Jason2459 Apr 26 2007, 04:35 PM
Today's Gorging of Food

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1.5 cup ) 467 8 81 19
Chicken, with bone, NS as to part, broiled, light or dark meat, NS as to skin eaten ( 4 large piece (yield after cooking, bone removed) ) 872 50 0 100
Chicken, with bone, NS as to part, broiled, light or dark meat, NS as to skin eaten ( 4 small piece (yield after cooking, bone removed) ) 332 19 0 38
Game meat, deer, cooked, roasted ( 6 oz ) 269 5 0 51
Macaroni, whole wheat, cooked, fat not added in cooking ( 1 cup, cooked ) 173 1 37 7
Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) 183 4 0 34
Alfredo sauce ( 0.25 cup ) 63 4 4 2
Bread stick, soft, prepared with garlic and parmesan cheese ( 1 large stick or slice ) 220 9 28 6
Mango, raw ( 8 oz yields ) 104 0 27 1
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4308 111 406 408

Posted by: Jason2459 Apr 27 2007, 09:50 AM
Week 5/ Day 4

Comments
I hadn't touch the bathroom remodel in a little while so did some work on it last night. Finished up the backwall and all the walls and texturizing is done. Ripped out the old vanity and sink. Will put a new one in tonight and maybe the new medicine cabinet and lights. Then there will still be some new outlets to put in, tile parts of the wall, tile the floor, finish off the closet area.

Hips were still sore last night so I did some walking up and down the stairs with some weight in my arms to try and losen them up. I decided that after it felt fairly nice while bringing down the old sink top. So, I went back up with it and back down with it several times for about 15minutes. It probably weighed about 25lbs. This morning the hips were ready to go. My triceps are slightly sore this morning. Not an all out DOMS but still there.

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
9

Energy level after workout:
3

Time to complete workout:
35m

The Workout

DE SQ/DL
Box Squats @ 57%
10x2@230


Assistance Work
BB Lounges
4x8@135

Hypers
4x8@35 w/ 5s hold on top

Hanging Leg Raises
4x15

Seated Calf Raises
5x6@140 w/ a good pause on top of each rep

B/W:197.6
B/F:15.8

Posted by: Jason2459 Apr 27 2007, 02:31 PM
Today's Gorging of Food

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 2 cup ) 622 10 109 26
Beef jerky ( 1 cup, pieces ) 369 23 10 30
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Orange, raw ( 1 large (3-1/16" dia) ) 86 0 22 2
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Tuna, fresh, baked or broiled ( 10 oz, boneless, cooked ) 434 11 1 77
Olive oil ( 1 tablespoon ) 119 14 0 0
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4737 128 539 363

Posted by: Jason2459 Apr 30 2007, 08:34 AM
Week 6/ Day 1

Comments
Glad to be back to work. Long weekend. Saturday I had to get up at 6am and go to work. There was a hazardous waist recycling program going on from 9am to 12pm for people to just drop stuff off for free. We've been doing a lot of equipment upgrades so I filled up the truck and brought it all over there. After that I went home and I put in the vanity and vanity top, faucet, Medicine Cabinet, Lights, and new outlet. Put trim around the vanity and sealed it up. Also, got outside for a little bit and did some landscaping. Really nice day outside.

Sunday I had to get up at 6:30am to go walk for the March of Dimes. It was a nice walk starting out through some nature trails then ended up going through part of the city to go back to the starting point. It was a long walk though, 8 miles, and by the end the sun was just baking everyone. I ended up with a really good sun burn and wind burn. After that I got home and finished putting on the top caps and most all of the trim for the stair case. Needless to say I didn't do any GPP work on Sunday after the 8 mile walk.

So, I didn't get to sleep in like I normally do on the weekends. After the walk my hips were really sore and still are this morning. It hurts to raise my legs. I was able to wake up okay this morning mentally but my body didn’t want to move. Also, woke up with a slight temperature this morning but it wasn't to high so I still went into the gym. I think it's just from the long weekend and lots of sun.



Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
7

Energy level after workout:
2

Time to complete workout:
37m

The Workout

DE Bench
Bench @ 60% 4 different grips
12x2@165

Supplemental Work
Mid Pin Presses
1x3@225, 245
1x1@275 PR!!

I moved through the DE Bench work pretty good and quickly. Then I went into some Sup work with the Mid height pin presses and started to slow down. I was just going to hit 255 for three again but I noticed this slow down after the second set and got kind of peeved about it so I decided to load up the weights and just hit a PR for 1. It went up pretty smoothly too but doubt I would have been able to hit it for two. I paused on top thinking about it but told myself it's not an ME day and didn't want to miss.

Assistance Work
Front/Side/Rear Delt Combo
4x10@20

Close Neutral Grip Lat Pulldowns
1x10@180
3x6@220


B/W:197
B/F:15.6

Posted by: Jason2459 Apr 30 2007, 04:04 PM
Today's Gorging of Food

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1 serving ) 82 0 15 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Egg, whole, fried ( 2 large ) 181 14 1 12
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Bread, white, made from home recipe or purchased at a bakery, toasted ( 2 thick slice (3-3/4" x 5" x 5/8") ) 315 6 55 9
Cheese, processed, American or Cheddar type ( 1 slice (1 oz) ) 95 7 2 6
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26
Beef jerky ( 1 cup, pieces ) 369 23 10 30
Enchilada with beef, beans, and cheese ( 4 enchilada or enchirito ) 966 49 97 41
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Total 4498 133 503 325

Posted by: Jason2459 May 1 2007, 09:04 AM
Week 6/ Day 2

Comments

blahhhhh....... Hips were still sore last night. So, decided going up and down the stairs worked last time I'd go for some of it again. To facilitate this I riped out a wall and put a wall up. No longer is the house a 4 bed 2 bath but now a 3 bed two bath. Upstairs had three smaller bed rooms and one larger bedroom on the main floor off the living room. The plan was to take out two walls and make one bedroom out of two upstairs and put in a wall to block off the hall way. Well I got one of the walls ripped out last night and blocked off the hall way with a new wall. I got to take many reps of going up and down the stairs taking down rubble and putting it into the back of the truck and going down to cut wood. It worked, my hips felt fine this morning. I was completely disoriented though waking up this morning. I got to bed kind of late. I didn't take a shower until about 10pm. Then woke up this morning with the feeling that I didn't asleep at all and then where the heck am I.

I gave myself a scoop and a half of SteelEdge this morning. I think that helped some in the gym to get me going. I also finally go through the first container of SteelEdge and opened up the second one I bought. So, doing about one scoop for each workout 4 times a week lasted just over a month. Not bad. My triceps are a little sore this morning but not too bad at all. Just enough to know that they are there.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1-0

Energy level once in the gym:
7

Energy level after workout:
3

Time to complete workout:
34m

The Workout

ME SQ/DL
DL with 25lbs plates Alternate Conv. and Sumo
Sumo: 1x1@bar, 95, 125, 145, 175, 195, 225, 245, 275, 295, 325, 345, 375 PR!!
Conv: 1x1@bar, 95, 125, 145, 175, 195, 225, 245, 275, 295, 325, 345

Sumo: 2xmiss@395

I love these for some reason. They are just exhausting but I really get focused when doing them. I'm constantly thinking about form, technique, and just ripping the weight off the floor. I stopped at 345 on the Conv as that is where I got my PR on the conv. last week and really just wanted to concentrate on the Sumo PR. I got 375 up easy this week. Which is GREAT!!! as my previous max attempt was just 385 using 45lbs plates and I had to pull a much greater distance and get much lower to break the floor with these. Then I went for 395. I ALMOST HAD IT on the first attempt!!!! I got it just above the knees but just couldn't lock it out. I was so happy though that I got it off the floor and that probably broke my focus and I think I failed by not pulling back enough. I went for it one more time and I was just burned out. I got it about half way up my chins so I was happy I was still able to break away from the floor.


Assistance Work
GHR
5x6

Standing AB Pull-downs
4x10@70


B/W:197
B/F:15.1

I have been sweating a LOT the past few days and it was really hot upstairs and I was just drenched last night working on the walls. I figured I was burning a lot of my fat that I've been working to get. I may get a little dirtier in my diet for the next few days.

Posted by: Jason2459 May 1 2007, 08:41 PM
Today's Gorging of Food

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
SteelEdge from Athletic Edge Nutrition ( 1.5 serving ) 123 0 23 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 3 cup ) 933 15 163 39
BK Tripple Stacker ( 1 serving ) 800 54 33 48
A&W Root Beer Small - A&W Restaurant ( 1 serving ) 150 0 40 0
French Fries - A&W Restaurant ( 1 serving ) 310 12 45 3
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Corn dog (frankfurter or hot dog with cornbread coating) ( 1 corn dog ) 273 18 20 9
Pie, custard ( 1 piece (1/8 of 9" dia) ) 286 16 28 7
Orange, raw ( 1 large (3-1/16" dia) ) 86 0 22 2
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 4886 134 641 281

Posted by: Jason2459 May 3 2007, 08:56 AM
Week 6/ Day 3

Comments
I didn't want to get up this morning. I even hit the snooze at first and laid back in bed. But that lasted for a split second. I thought about something that came up in a discussion about the training I've been doing and it caught me on fire. Evedently, and this seems to be from many people, Westside is not for me. It is for the ultra elite power lifters who train and compete fully equipped. It is not for the novice, weak, and non-athletic person like myself. BULLS#!7!!!!!!! That just got me pissed off and ready to hit the gym harder then ever.

This was my last post to that thread that I just put in this morning:
"BTW I thank everyone that has told me that I can not progress, I should not being doing this, I will go no where, I'm not strong enough yet, and anything else negative. Because that just drives me harder. Negativity is NOT an option. You MUST believe you can do it and you will be able to lift the weight that is before you. If you think for a split second that you will fail you WILL FAIL!!! I was thinking about all that this morning going into my work out and it drove me harder then ever. I pushed two PR's today. Thank you! LIFT STRONG BE STRONG!!! "

I was extremely focused and moved through the ME work like clock work. Only breaks I had was changing the weights and I was back under the bar. As for DOMS of soreness I don't have any right now. Hips/Gluts/Hams are slightly stiff but fine. Going into today my upper body was ready to go. I did get a stupid pump again in my triceps AND my biceps today.

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
10

Energy level after workout:
4

Time to complete workout:
42m

The Workout

ME Bench
Low Pin-presses
1x3@bar, 95, 115, 135, 185, 205, 225
1x2,miss@255 PR!
1x1@275 PR!!!
1xmiss@295, 285
1x1@255

I was going to stop after the miss at 295 but kept going. I was then going to stop after the miss at 285 but kept going. I had to stop myself after hitting the 255.


Assistance Work
Lat Pull-Downs
4x6@210

Seated Cleans
4x10@30

DB Tricep Ext.
4x8@40

Rope Hammer Curls
4x8@130

Laying Down V whatever what ever situps
4x9 Couldn't get the 15 I got last time. My legs started to come up.

Decline Situps
3x10@20


B/W:198.2
B/F:48.9% Umm... it was a little off today biggrin.gif

Posted by: Jason2459 May 4 2007, 08:29 AM
Week 6/ Day 4

Comments
Have not been sleeping well the past two days. I keep waking up through out the night. To many projects going on at work and home that I constantly think about. No DOMS of any kind going into today. Triceps are a bit tight but not stiff if that makes any sense. Went to the gym and just had a nice relaxing workout. Felt good today and felt like I had some kind of ZEN flow going on through the gym.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
8

Energy level after workout:
5

Time to complete workout:
38m

The Workout

DE SQ/DL
Box Squat 62%
8x2@250


Assistance Work
BB Lunges
4x8@135

Pull-Throughs
4x8@205

Hanging Leg Raises
4x15

Seated Calf Raises
4x8@140

B/W:199.2
B/F:15.6

Posted by: Jason2459 May 6 2007, 08:39 PM
Originally planned on competing in 2008 but recently discovered that the NASA will also have a meet on October 27, 2007. Pure novice Unequipped Power Lifting Division and what ever weight class I happen to fall in.

http://www.nasa-sports.com/Entries/Entry%20Iowa%20Powerlifting.htm

Posted by: opfor101 May 6 2007, 11:41 PM
its pretty cool how you took the powerlifting path.
i myself cant imagine being a powerlifter, since as a bodybuilder we only strive for aesthetics(heavier weights too but not as important)

go kick some ass in the meet wink.gif

Posted by: Jason2459 May 7 2007, 08:22 AM
QUOTE (opfor101 @ May 6 2007, 10:41 PM)
its pretty cool how you took the powerlifting path.
i myself cant imagine being a powerlifter, since as a bodybuilder we only strive for aesthetics(heavier weights too but not as important)

go kick some ass in the meet wink.gif

I did the bodybuilding thing already but found I really couldn't give a rats a$$ how I looked. biggrin.gif

Posted by: Jason2459 May 7 2007, 09:32 AM
Week 7/ Day 1

Comments
Garage sale on Saturday went well. Loaded the rest of everything that didn't sell and brought it to goodwill. Then went to a city wide garage sale myself. Every year this small little town not to far away has a huge city wide garage sale. Just about every house either has stuff outside or is selling food and drinks. From hotdogs and hambugers to funnel cakes and cookies. I ate a lot that day. biggrin.gif

Sunday finished taking the rest of the walls out that separated the two rooms and now officially have one big room. I just have to finish up with a little bit of drywalling and trim work. I couldn't get the dry wall yesterday as it was raining all day.

I felt really good going into todays workout. Tired as heck but still ready to move some iron.

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
8

Energy level after workout:
4

Time to complete workout:
40m

The Workout

DE Bench
Bench @ 60% 4 different grips
10x2@165

I went back to bringing it down slowly again, pause, then explode up. I feel I'm moving this weight fast and fast now. I can't wait for my next max attempt. I feel I'll break 280.

Supplemental Work
Seated OHP
3x3@135

I hate these!!! I really really hate these. Did I say I hate these!!

Assistance Work
Face Pulls
4x10@130

Rope Tri pulldowns
4x6@130

Rope Hammers
4x8@130


B/W:198.2
B/F:15.7

Posted by: Jason2459 May 8 2007, 09:24 AM
Week 7/ Day 2

Comments
Well, went to bed late last night but not because of doing any house work. I got Guitar Hero II for the Xbox 360 as a gift last night. I hadn't even unpacked the Xbox yet since moving into the house. I set it up and played for just a little while. It's weird, after playing that game for a long time if you look at anything it moves up the wall. Everything seems to move. It was like I was drunk. Should have went to bed earlier but oh well.

I was able to pull myself and stay out of bed this morning. Workout went well. I was really depleted by the end but I didn't feel like puking which is really good.

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
8

Energy level after workout:
2

Time to complete workout:
45m

The Workout

ME SQ/DL
Parallel Box Squats
1x3@bar, 105, 135, 185, 205, 225, 275, 295, 315, 365 PR!
1x2,miss@385 PR!!
1xmiss@405

I was dreading these. I really felt like doing high box squats because they are so much easier but forget it, I'm not wussing out. I'll be coming up on my max attempts and wanted some work right at parallel since I've put so much work earlier well below parallel. I was excited when I hit 385 for two but just ran out of gass and didn't want to pass out on the third rep. Then I went for the 405 which is my current full max no box and it felt really good giong down. I got onto the box and started up but felt my form going quickly so I brought it back down and set it on the pins. I was going forward. I made the mistake of starting with the hips and not leading with the head.

Assistance Work

SLDL w/ DB
4x10@90

I haven't done these in a while. I don't like them as they really make me winded and light headed. I'm very surprise I didn't feel like puking today. I did have some nasty burps though.

Standing Abs pull-downs
4x12@70

Standing Calf Raises
4x10@215

B/W:198.9
B/F:15.9

Posted by: Kyle87 May 9 2007, 08:11 PM
Just like to comment on your log. One of the cleanest and most organized logs I've seen. Makes it real easy to see your huge improvements and to see how you got them. Keep up the good work, you made some awesome gains and it looks like there's still a lot more to come!

Posted by: Jason2459 May 10 2007, 08:41 AM
QUOTE (Kyle87 @ May 9 2007, 07:11 PM)
Just like to comment on your log. One of the cleanest and most organized logs I've seen. Makes it real easy to see your huge improvements and to see how you got them. Keep up the good work, you made some awesome gains and it looks like there's still a lot more to come!

Thanks for the comments. I think I've finally found a format I like. Since the start of the log I've been fiddling around with it. I hope to keep making the gains but know that they wont be as big of jumps as I get further down the road.

Posted by: Jason2459 May 10 2007, 09:35 AM
Week 7/ Day 3

Comments
Got home late from work but still had time to put up one sheet up. I wanted to get at least that one done because it covered up a lot of wires. Had three holes to cut out for the light switch and two outlets. Was going to get ready for bed after that but something was calling my name. I started to play Guitar Hero II again for a little bit. Needless to say it was really hard getting out of bed this morning. I was only going to play one song...

I was ready to hit the gym though and hit the one board. Just one problem I didn't have the one board in my truck. I had the two, three, and four but not the one. So, I did the two board. I'll have to find out what I did with it.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1-0

Energy level once in the gym:
8

Energy level after workout:
5

Time to complete workout:
45m

The Workout

ME Bench
2 Board Press
1x3@bar, 95, 115, 135, 165, 185, 205, 225, 255 PR!
1x2,miss@275 PR!!
1xmiss@295
1x1@275

275 felt really good. It felt nice and smooth for one and struggled for the double. But I felt like I could do it for a single all day long. The 295 felt heavy on the way down but just couldn't get it all the way back up. I got it up about two inches then failed.


Assistance Work
Pull-ups
5x7

Some type of Standing Press then I forget the name of and starts with a D. Basiclly its a press that I alternate pressing in front of the face to the back of the head and don't really go to a complete lock out. Used a straight curl bar. I counted front to back to front as one rep.

1x15@30
1x12@50
1x10@60
1x10@70

Elbow's Out Tri. Ext.
4x8@50

Legs straight out to V situps
1x17 (Little better)

Decline Situps
3x10@20


B/W:199 (I can really feel my metabolism is really kicking and fighting. Past three days I've been well over 5k cals and eatying hamburgers, pizza, fries, soda, icecream, cookies, brownies, and anything else I can shove in my mouth that's quickly availbable)
B/F:15.6

Posted by: willpiazza31 May 10 2007, 09:39 AM
Oh no you're gonna get fat. laugh.gif

Fucking fags.

Great job. Keep it up!!!

Posted by: Jason2459 May 10 2007, 10:07 AM
QUOTE (willpiazza31 @ May 10 2007, 08:39 AM)
Oh no you're gonna get fat. laugh.gif

Fucking fags.

Great job. Keep it up!!!

laugh.gif laugh.gif

Damn, I didn't think about that. I better clean it up and get it back down under 1000 calories. tongue.gif

Posted by: willpiazza31 May 10 2007, 10:07 AM
Yeah and start eating soy. laugh.gif

Posted by: Jason2459 May 10 2007, 11:30 AM
laugh.gif Yeah, soy is the key....


BRADFORD PRESS!!! Just came to me.... Well it had two D's in it but I guess it starts with a B. I didn't mind these to much and really burned out the shoulders pretty good.

Posted by: Jason2459 May 11 2007, 10:14 AM
Week 7/ Day 4

Comments
Hmm... comments. Had a guest over last night. Made some BBQ Chicken, Cheddar Twice Baked Potatoes, Cut up WaterMellon, A Sudenly Salad, and some salad.

Really good workout this morning. Pretty intense and felt really really depleted aftterwards. Didn't feel like puking my guts out which is good. Took no more then 40m to regain composure. Next week will be a deload week so no going over 90% or PR attempts. That will be left for my max attempts the folllow week on the three main lifts.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
7

Energy level after workout:
2

Time to complete workout:
45m

The Workout

DE SQ/DL
DL 60% (Sumo on most but a few conv. just for kicks)
10x2@230 (Reset between each rep)


Supplemental Work
Rack Pulls Sumo
6x2@315 (reset between each rep)
1x1@365 (This was a previous PR on the rack pulls on an ME day. Felt good. I could have easily added more weight and get a PR. Not the day or time for that though.)

Assistance Work
GHR
5x6

Hypers
5x8@90

DB Side Bends
3x8@100

Hanging Leg Raises
3x15

Standing Calf Raises
3x8@290


B/W:199.6
B/F:16.1

Posted by: Jason2459 May 12 2007, 03:39 PM
OFF Weekend:

HIT 201.2!!!!!

Funny thing is I was excited but disappointed that I didn't actually see 2 0 0. Must sound stupid. I just don't feel like I'm 200lbs. I still don't believe it. All day so far I've been saying, no way. Now I can clean up the diet some what. Not really worry about it and just eat to keep my body satisfied and to get stronger.


B/W: 201.2
B/F: 16.0

Posted by: Jason2459 May 14 2007, 08:54 AM
Week 8/ Day 1

Comments
After working out in the yard yesterday I got myself a really good sunburn on my upper back. Not good on a bench day!! Last week for my testing of IntraXCell and StellEdge. I'll be deloading this week in prep for next weeks max attempts on the squat/bench/deadlift. No, PR's or ME workouts. I'll be doing DE/RE type workouts. I'm also planing on not taking the SteelEdge this week and hitting myself with it next week on the max attempt days.



Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
7

Energy level after workout:
3

Time to complete workout:
30m

The Workout

DE Bench
Bench @ 55% 4 different grips
10x3@150

OUCH!!!!! all I have to say...

Assistance Work
Standing Bradford Press
1x10@70
1x10@80
1x8@90

Neutral Grip Pull-ups
4x6

Rope Triceps pulldowns
4x10@80 (Good 3s Static hold on the contraction)

DB Hammer Curls
4x8@45


B/W:199.8
B/F:16.1

Posted by: Jason2459 May 15 2007, 08:42 AM
Week 8/ Day 2

Comments
I've been really needing this deload week. It felt so good today in the gym. I'm not totally distroying my body in there and dripping with sweat by the time I'm done. It feels different not taking the SteelEdge. I sure don't have the high it gives me but still have the focus as always. I can't wait for next weeks attempt yet nervous at the same time. I just hope I hit my goals.

One thing I noticed about the IntraXCell is a slight smell. I smelled it before on the previous bottle and figure I'd wait until I opened my second bottle to see if it smelled the same. I forgot all about it until I got a wiff of it this morning. It smells of eggs that are just starting to go bad. It's not a open the bottle and everyone in the room passes out smell. Just a slightly bad odor. At least it doesn't make my breath smell bad. Or at least no one has said that I have the breath of dog poop.


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
7

Energy level after workout:
5

Time to complete workout:
30m

The Workout

ME SQ/DL
High Rack Pulls and holds (just above knee height)
1x1@225 20s hold
5x1@315 10s hold
4x1@405 6s hold


Assistance Work
Hypers
4x8

I went really slow on these and made sure my back was really straight. It felt SOOO good on the way down and on the bottom. Nice stretch.

Standing Ab Pulldowns
4x10@70


B/W:200.4
B/F:15.8

Posted by: Jason2459 May 17 2007, 08:14 AM
Week 8/ Day 3

Comments
I really could have used SteelEdge ths morning. I didn't get home from work until 11pm last night. I was going to just get home and go to sleep and worry about getting ready in the morning. But once I got home I knew I better do it that night because I'd probably forget something in the morning. Forgetting pants, shirt, or shoes isn't a big deal. Those are important enough to have to go back to the house and get them. It's the forgetting of underwear, socks, belt or any small stuff that I just wouldn't feel like going back home to get. I'd have to go the day with out them.

The cat was just a pain in the rear last night too. She was mad I wasn't home to give her any attention and she pawed at the door all through the night waking me up. I did hit the snooze once and went back to sleep but when the alarm went off again I was a good boy and dragged myself out of bed. I told myself that it was going to be an easy workout anyways. Then of course I argued that point with myself saying if it's going to be easy then why go in the first place! Then I retaliated by telling myself I need to stop being a pansy a$$ and get out of bed I need to train...


Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
1

Energy level once in the gym:
4

Energy level after workout:
1

Time to complete workout:
25m

The Workout

Sudo ME Bench
1x10@135
6x3@225

Wow, 225 felt really heavy this morning. Good thing I'm not maxing out today.


Assistance Work
Seated DB cleans
4x10@30

V-laying down situps
1x17

Decline situps
3x12


B/W:199.8
B/F:15.8

Posted by: willpiazza31 May 17 2007, 08:39 AM
You gotta pay more attention to your pussy. laugh.gif

Posted by: Jason2459 May 17 2007, 08:43 AM
QUOTE (willpiazza31 @ May 17 2007, 07:39 AM)
You gotta pay more attention to your pussy. laugh.gif

laugh.gif

Yeah, playing with the pussy is very relaxing.

Posted by: Jason2459 May 18 2007, 09:59 AM
Week 8/ Day 4

Comments
Left work late again last night but much earlier then the other night. Got home by 7pm and was in bed by 9pm. That felt good. A couple guys that have done some local bodybuilding shows that used to workout in the morning are back in the mornings again. It was nice to see them. I got to talk with one of them after my workout and he noticed I've gained some size. smile.gif That always feels good to hear. Then he asked the question after I told him I'm up to 200lbs. "What are you taken man!" Of course I hear everyone around kind of get quite to hear the response. I just kind of chuckled inside. Of course they expect I'm on some type of steroid or prohormone. Just good ol' food and a few extra proteins and aminos. Told him about this test I've been doing with IntraXCell and SteelEdge and I've been off creatine now for about three months.

This is it. Deload week over with. The last workout before the main three lifts....

Energy level after waking up: 1 still asleep/passing out/puking and 10 exploding
2

Energy level once in the gym:
7

Energy level after workout:
5

Time to complete workout:
25m

The Workout

DE SQ/DL
Low Box Squat 50%
8x2@205

Sumo DL 50ish%
8x2@205


Assistance Work
Standing Calf Raises
4x8@250

B/W:200.2
B/F:15.9

Posted by: Jason2459 May 18 2007, 10:57 AM
Body Composition Stats

Current May 2007
B/W: 200.43 lb (Past week's Average)
B/F: 15.9 (Past week's Average)
LBM: 168.56

March 2007:
B/W: 186.47 (1 week average)
B/F: 14.2% (1 week average)
LBM: 159.99

Jan 2007:
B/W: 177.74 lb (avg 1week)
B/F: 13.3% (avg 1week)
LBM: 154.1

November 2006:
B/W: 167 (1 week avg)
B/F: 11% (1 week avg)
LBM: 148.63lbs


Increases in the past two months during the testing of IntraXCell and SteelEdge:
From March 2007 to May 2007
B/W: up 13.96lbs
B/F: up 1.7%
LBM: up 8.57lbs

From the beginning, past 6 months:
B/W: up 33.43lbs
B/F: up 4.9%
LBM: up 19.93lbs

Will get Lift Stats after Next week.

Posted by: Jason2459 May 18 2007, 11:06 AM
Always like to see the graphical representation: biggrin.gif


Posted by: Jason2459 May 21 2007, 09:13 AM
OFF Day

Not working out today at all. Recovery time. Had a great weekend outside. Finally planted the garden. I've been tilling the garden area for the past four weeks but never got around to getting the seeds. Tilled it one final time and went and got some seeds. Planted some watermellon, cucumber, romain lettuce, carrots, onions, and giant pumpkins. Didn't do any corn this year as I'll get a lot of that from the farm.

Also, got a section next to the shed planted with some sun flowers. Along the long side of the garage I need to pull up some roses and replant them in front of the garage and then put in some raspberry and blackberry plants. Ran out of time and didn't get that done.

I also built a planter to house some herbs and strawberries. There was this old cabinet that's about 5' high and I made a base for it to sit in and now it's a raised planter. The top is about three feet up. Menards wanted $50 for a planter a quater of that size and it wouldn't have been raised. Forget that. I also got around to putting up some more paneling in the bedroom. That's almost done now.

The plan for the rest of the week will be as follows:

Tuesday: Max Attempt on Squat
Wednesday: Max Attempt on Bench
Friday: Max Attemp on DL

Posted by: Athletic Edge Nutrition May 21 2007, 09:02 PM
Great log so far and congrads on reaching 200lbs. Next up, 210. ohmy.gif

Posted by: Jason2459 May 22 2007, 09:45 AM
QUOTE (Athletic Edge Nutrition @ May 21 2007, 08:02 PM)
Great log so far and congrads on reaching 200lbs. Next up, 210. ohmy.gif

Thanks. Its been great to test out IntraXCell and SteelEdge too. At the end of the week I'll be writing up my final say on it all. As for my bodyweight. I'm not sure where it is going to go. I'm sticking with about 4000 calories right now for the past 4 or 5 days now and I'm sticking right at around the 200lbs mark so I'll stick with that for now. No goals on gaining or loosing. Just adding more weight to the bar. cool.gif

Posted by: Jason2459 May 22 2007, 10:04 AM
SQUAT

The MAX attempts have started. I felt rested this morning even though I stayed up a little later then I was planning last night. I will have to make sure to NOT play Guitar Hero II on Thursday night as it really wears out my hand and keeps me up late. cool.gif

I didn't take SteelEdge all last week as I really wanted to feel it for these max attempt days. I took a double dose of SteelEdge this morning. WOW, did that give me a good spark, or I should say HUGE BLAZE, this morning. I was already awake too because I was very excited to get into the gym and hit the squats.

I started out just going through the movements with the bar and geting in a good stretch. Getting myself into a groove. Then I started it up.

1x5@135 Felt really good. I'm in my groove and warming up.

1x3@225 Little more weight and felt like I was exploding up.

1x1@315 Put on the belt to get some air in the belly and push against. Really went slow on this to get a really good strech and feel some weight.


READY FOR MY FIRST ATTEMPT:
1x1@415 PR!!!

I got myself under the bar. I told myself that this was going to be really heavy but it didn't mater. I could do this. I wont fail. I just need to keep tight and keep pushing. I took in a really deep breath and stepped out. Left foot back and out then the right foot back and out. Two step step out. Perfect. Let a little air out and Breathed in like it was my last breath. Down I go. Felt like forever before I hit the hole but once I was there I could feel it. My hips were down and stretched out like I was giving birth. I lifting my head and shoulders as hard as I could and started the rise up. KEEP YOUR BREATH IN!!! I had to yell at myself. KEEP PUSHING AND KEEP IT TIGHT!!! I gripped the bar as hard as I could and pulled the bar down into my traps as they started to raise up and flexed my hips as hard as I could. Up I went.

GOOD LIFT!!!!

I gave myself a breather and decided to go for a second attempt.

1xmiss@435

I know exactly where I messed up on this one. I didn't breath right. That is where it all started. I stepped out with it fine. Let out a little but didn't take back in enough air. When I started to go down I didn't push out enough into the belt and I felt myself go forward a little. I had to pause for a split second and correct my form. I got myself down and started up but just didn't have enough force to get up more then a few inches and I had to bring it back down. I spent to much energy on correcting my self on the way down.

SQUAT 1RM: 415lbs

Posted by: Jason2459 May 22 2007, 02:04 PM
My Assessment of my Max Squat and where I go from here.

Previously My goal going into today and problems I was working on the past 8 weeks:
"Squat: 425
I felt it was really hard to get down into the hole and feel if I was below parallel. I figure some more low box squats will help here"


Well, I didn't have a problem feeling the myself get into the hole. I feel those low box squats did help with that. I also had no problem getting a lift off the bottom. I hit 415lbs pretty smoothly so I'm satisfied with that. I messed up on 435 so I need to fix my issues there.

I don't think I was ready for the weight. I think my body could have done 435 if I didn't screw up my form in the beginning. I need to load up the bar with some heavy @$$ weights in the next 8 weeks to let my body get used to the weight.

I'll get some high box squats in there and some more arch back good mornings. The high box squats will allow me to really load up the weights more then I normally would be able to do and make 435 not seem like such a shock just standing there. The arch back good mornings that I have been doing to strengthen up my erectors and protect myself from injuries and to help with recovery from a form break.

Posted by: Jason2459 May 23 2007, 02:08 PM
BENCH

Went to bed at a fairly decent time last night but I kept waking up thinking the alarm was going off. I was too excited about getting into the gym today. I took two scoops of the SteelEdge again and it really gives me a ZIP!!

Started off with some warm ups

1xa few@bar

1x5@135

1x1@225


TIME FOR THE FIRST ATTEMPT

1xmiss@285

Okay, okay. I got a little over zealous here. I at least moved it back up a little and needed just a small little push in one spot. I got into my setup with as much of an arch as I can get, planted my feet into the ground and pulled my shoulders back together. I got a lift off but made sure to tell the person to not help at all unless the bar is moving back towards me. Stalling is okay. After the lift off I was expecting to feel like the bar was going to be really heavy but it wasn't. I brought it down and it felt okay. The problem was on the way back up. I got it to about mid height and it stalled, big time, then started to move back towards me. The spotter gave it a little nudge and I got it the rest of the way up.

SECOND ATTEMPT!!!
1x1@275 PR!!


This felt heavier then 285 for some reason. I still stalled for a second at about mid-height but got it.

Posted by: Jason2459 May 24 2007, 10:26 AM
Okay, time to look at where I'm at with the bench and what I need to do. Here's my previous goals going into the past few months:

"Bench: 280
I'm getting stuck on the bottom now so get some 1 and 2 board presses in my workouts. I'm thinking I also need some more delt and lat work to help out. Maybe throw in some ME OHP work. I also feel like I am going to slow on the decent so I'll speed up the decent on speed days instead of take is slow on the way down. "

Well, I deffinitely did not get stuck on the bottom this time. In fact the bottom to half way up was very solid. I also think I brought the bar down much faster and smoother then before which is good. Two goals that I was able to accomplish. I was 5lbs off from the weight I wanted but then again I started off going for 5lbs over that. I shoulda coulda woulda... oh well.

Thinking about yesterdays lift I can spot several touble spots. First, and again like the squat, is my breathing. On thing I didn't think about at all was my breathing. I need to get that under control and timed right with the lift. I didn't take in any breath that I remember or anything. Need to work on that.

Also, leg drive. That is something that I've never been able to understand but just recently I'm starting to get it and now need to practice using more leg drive and get that into my bench.

The last thing is now hitting the mid area of the bench. I'll get some more floor presses in there and 2-3 board work. I still need to continue to bring my shoulders up to par. I think they are really lacking still.

Posted by: Jason2459 May 25 2007, 09:34 AM
DEADLIFT

I needed yesterday really badly. I've been kind of down this week for some reason. Sort of an emotional low and feeling out of it. Not sure why. I didn't do anything yesterday. I took off early from work and just relaxed and vegged out in front of the T.V. No GPP work. Didn't go outside except to water the garden and plants, that was relaxing. I thought about what I'm doing and what I want to do. Luckly I reaffirmed myself that I have to keep pushing myself and I want too not just because I have to. I'm looking forward to the next round. I went to bed early and woke up late. I set the alarm for 6:30am. I felt refreshed....


1xseveral reps@bar (some SLDL, some conv, and ended with sumo)

1xseveral more@135

1x3@225

1x1@315 (Got my belt on to make sure form is right with belt on)

READY FOR THE FIRST ATTEMPT
1x1@405 PR!!

Got my feet into position. Pretty wide sumo stance with my toes about two inches away from the plates. Bar touching my shins. I take in the Breath of life and hold it. I go down and set my grip into place and with out more then a second chance for any time to slip by I start the pull. I sit back and get my shoulders behind the bar and it comes up off the ground with ease and before I know it the bar is at my knees. That's when the weight hit me and I knew I better keep pulling back as hard as I could before I loose it. I lean back and bring my hips forward as hard as I can. I strain but pull my shoulders back. LOCK OUT!!!

No second attempt or more today. I was happy with that and felt releaved this week is over. I can't wait to start training again next week....

Posted by: Jason2459 May 25 2007, 03:48 PM
Okay, Today's Deadlift....

Here is where I wanted to be today several weeks ago:

"DL: 405
Still having a hard time getting it to come up off the floor. I think I need more work with the DL off a platform or using 25lbs plates. Also need to add in some good pullthroughs and maybe some GM Squats and Zercher Squats."

I focuses a lot on the deadlift this past training cycle. I really focussed hard on breaking the weight off the floor. I was extremely happy today when that happened. I was able to explode the weight up off the floor to knee height. I held breath the entire time and drove my hips into it hard. Getting it to break off the floor has been my problem since the beginning so this is really a big accomplishment to me and makes me very happy that I was able to achieve this goal.

Now, going forward I need to work on the lock out from the knees up. I'll probably focusing more on the squat in this next training cycle as I wasn't near as happy with that as I was for my bench and dl. I will do some rack pulls and some holds to help with the DL but a lot of the work I'll be doing for the squat will help carry over to the lockout in the deadlift.

Posted by: Jason2459 May 26 2007, 06:16 PM
Basic structure moving forward....

Week 1 - 2
ME Bench work:
3board press

ME SQ/DL work:
Some GM Squats

Week 3 - 5
ME Bench Work:
2board press

ME SQ/DL work:
DL with offsets / rack pulls

Week 6 - 8
ME Bench Work:
Floor Presses

ME SQ/DL Work:
Parallel Box Squats

Week 9-11
ME Bench Work:
Low Pin Presses

ME SQ/DL Work
High Box Squats

Deload Week

Max Attempts

Posted by: Jason2459 May 29 2007, 11:07 AM
Week 1/ Day 2

Comments
Nice long weekend which means I'm glad to be back to work. Lets see what all I did this weekend. Got a bunch of yardwork done. Everything is coming up nicely. The watermellon, cucumbers, lettuce, beans, pumpkin, sunflower, strawberries, and rhubarb. Painted all the cabinets in the kitchen. There's alot of them and the previous owner did the worse stain job I've ever seen. Let see what else did I do. Oh yeah, I built a linen closet type area in the bathroom. That's about it. I'm looking forward to the next twelve weeks. After that it will be count down time for my first meet.


Time to complete workout:
40m

The Workout

ME SQ/DL
GM Squat
1x5@bar, 95, 135, 175
1x3@225, 265, 315

No misses today and no PR's. Kind of making this week a deload week.



Assistance Work
GHR
5x5

Hypers
4x10 (5second hold on top.)

Hanging Leg Raises
3x10

Seated Calf Raises
3x15@90



B/W:198.9
B/F:15.4