My Trials and Tribulations to the stage

[madles]

October 3 2010,

I am Les, a soon to be 44 y/o father of 5. I have been lifting steady for the past 8 years and never have made the body of my dreams. I have a great wife who thinks that exercise is a 4 letter word. She just understand why I love the DOMS. She doe not want me dancing up on a stage in my underwear, but we will cross that bridge down the road.

As of this morning I weigh 164lbs, about 18% bf, stand on a good day and not after squats about 5' 4".

I am giving myself to April 1 to get in competition shape. Just joined a new gym (my old one closed up over night). I have had my testosterone tested in the past year and know that I am naturaly low. I was using a low dose testim without any noticable difference in how I felt, and the INBF bannes it, so I stopped using. I am all Natural.

Today is day ONE of the journey. I eat typically 5-6 times a day. Following the Diet Solution for now. I train legs on Monday, Chest and Bi's on Tues, Abs and longer aerobics on Wed, Back, rear delts and traps on Thurs, Shoulders and Tris on Friday. I never do the same workout two weeks in a row. Something is always different. Wether the exercise that I do or the weight and rep range is different.

The only supplements that I use so far is Quake and whey. Not opposed to using anything else, just haven't had the cash. Looking into Test boosters though.

I would appreciate any constructive comments any time. Pictures to follow. Haven't taken of them in the past year.

thanks for listening and looking forward to the next six months.

Here is my diet for today, a non training day
meal 1: 3 egg whites, 3 whole eggs
4 pieces of ezkle bread (cinnamin and raisen)
1 Banana
Juice Plus
meal 2: 2 scoops Whey with about 1 tsp peanutbutter
meal 3: 4-6 oz chicken with Walden Farms BQ sauce
brocoli
18 Emerald Dark Roasted Chocolate Almonds
meal 4: 4-6 oz chichicken with Walden Farms BQ sauce
apple
3 tsp olive oil
meal 5: sludge

[madles]

October 4, 2010

Today's Leg workout
leg press 270 x15,15 450x6,6, 500x6,10,10
hack squat 90 x 10 180x 6,6,6
seated leg curl 80x12 95x10 105x10,10,10
leg extensions 115x10,10,10
standing leg curl 90x8,7,5
seated calf raise 90x20, 100x12,10,10
standing calf raise 9x20 10x18,18 (unknown how much each weighs)
no aerobics today son had a cross country meet

Diet for today
meal 1: 4 egg whites, 2 whole eggs, 1 scoop Designer whey (it was given to me), juice plus
meal 2: 18 almonds, Designer whey protein blitz
meal 3: 1 tbs peanut butter, apple, 7 oz can Tuna fish with low fat miracle whip
meal 4: 1 cup oats, 2 scoops Scivation Whey, tbsp peanut butter, Walden Farms chocolate sauce, 1 banana
meal 5: 4-6 oz chicken, brocolli, walden farms BQ sauce, 18 almonds

cycling off of all supplements for 2 weeks.

[madles]

October 5, 2010

Meals today
#1 2 whole eggs, 5 egg whites, 1 scoop Designer whey, juice plus
#2 18 Almonds, Designer Whey Protein Blitz
#3 apple, 7 oz tuna fish with ff miracle whip
#4 post work out 9 oz of premade meatballs (no idea what was in them), ezkiel bread 4 slices, 1 tbs peanut butter, 1 banana
#5 2 scoops whey, 18 almonds
ate a small grahm cracker before my workout not normal but I was starving and got out of work late.


work out Chest & Biceps (got out of work late, no aerobics)
incline DB bench 45x10,10 70x10 75x8,7,8
flat DB bench 80x7,6,5
cable low cross over 4x12 5x10,10 (I believe each plate weighs 12 lbs)
cable high cross over 5x12 6x12, 10
EZ barbell curl 50x10,10 90x8,8,8
Hammer strength preacher curl 60x10 70x9,8
incline single db curl 35x6,6,6

going to invest in some Forskolin and D-aspartate acid

[madles]

Oct 6 2010

work out today was hanging leg raises 4 sets of 15-25
inclined sit up 3x15-20
30 minutes on the treadmil, inclined to 10% at 3.2

Diet for today
meal#1 3 egg whites, 3 whole eggs, designer whey protein blitz, juice plus
meal #2 18 almonds, designer whey protein blitz
meal # 3 7 oz tuna with low fat miracle whip
meal #4 post workout 2 scoops Scivation sludge, 1 cup oats, 1 banana, 1tbs peanut butter, topped with walden farms chocolate
meal#5 4-6oz roast, broccoli, apple

quads still sore from monday, chest sore from yesterday

[madles]

October 7
meal 1: 4 egg whites, two whole eggs, 1 scoop Designer whey, juice plus
meal 2: 18 almonds, Designer whey blitz
meal 3: Tuna fish 7 oz can, low fat miracle whip, 1 tbsp peanut butter, 1 apple
meal 4: 4-6 oz chicken with WF BQ sauce, 1 cup oats, 1 cup low fat milk, 1 banana, fish oil tablet
had some popcorn for a little snack

Out of work late today, no workout. this was totally unexpected.

Ordered my Forskolin and D-aspartate Acid today, should have it by the weekend

[madles]

october 8
meal 1 4 egg whites, 2 whole eggs, 1 scoop Designer whey, juice plus
meal 2 18 almonds, designer whey protein blitz
meal 3 tuna fish 7 oz, 1 tbsp peanut butter, apple
meal 4 two slices eckiel bread, 1/2 cup oats, 2 scoops Scivation protein, 1 tbsp peanut butter This is post workout
meal 5 Free - Church BBQ

workout back
rack lifts 135x12,10 205x5 265x5 315x5 375x2 PR
bent over bb row 135x10,10, 155x10 175x7x7
HS narrow pull down 90 (per side)x10 115x4 100x6 (lost grip), 7 rest pause 4 rp 3
wide grip pull down to front 13 (i believe each plate is 12 lbs)x6, 10,8,8
long range row 13x10 14x6,8
smith shrugs 135x10 205x12 225x10 245x8
bent over db flies 25x12 30x10 35x8, 8 rp 2
reverse cable flies 25 (light)x20 25 (heavy)x10,8
incline walk 3 speed, incline 12 for 20 minutes

I start stacking Forskolin and D-asparate acid tomorrow. Let's see what happens

[madles]

october 9

Started Forskolin and D-asparate acid. Not much of an appetite today. But I must keep eating, I know.

Workout for the day
Smith Shoulder press 105x10,10 125x10 135x7 135x6 drop set 115x8
DB lateral raise 20x12 25x12 30x10,10
alternating DB front raise 25x10, 30x8,6
decline ez curl bar skull crushers 60x10,10 90x9,6,6
cable push downs 8x10 9x7,9 7x12
single rope push down (like a standing kickback) 4x10, 5x8,6 lt arm stronger, great pump

no aerobics, was in a rush

Meals
#1 4 eggs whites, 2 whole eggs, juice plus, apple, 1 scoop Designer whey
#2 2 scoops scivation whey, 1 cup oats, 1tbs peanut butter, apple
a little cheat snack 2 apple fritter
#3 4-6 oz chicken , brocolli, 18 almonds
#4 2 scoops whey, 1 tbs PB

[madles]

Oct 10
meals today
#1 French Toast made from 4 pieces of eikel bread, 4 egg whites, 2 whole eggs, then cooked up the rest of the egg mixture, 1 scoop of designer whey, juice plus, walden farms syrup
#2 2 scoops of whey, 18 almonds, apple
snack single serve mini bag of Orvill Popcorn
#3 4-6 oz chicken, mixed peas and carrots, 1 tbs pb
#4 Sludge with 2 scoops

[madles]

october 11

A little disappointed at the scale today. 163lbs. Not to get discouraged have plenty of time to loose the fat. I am giving myself to April to get in competition shape. I need to get some pictures taken and compare what the camera says instead of the scale. Leg today. Deciding if I want to do squats for reps or weight. See what the body tells me later in the day I guess.

Workout
squats 135x10 185x10 225x6 245x6 265x4 205x12
SLD 135x10,10 185x10 205x10 225x8
BodyMaster Hack 90x10 110x10 130x6
standing leg curl 50x10 70x10 90x6 rest pause 2
leg extension 115x12,12,12
lying leg curl 110x12 130x10 140x8
No Aerobics

Meals
#1 4 egg whites, 2 whole eggs, 1 scoop whey, juice plus,
#2 18 almonds, designer protein blatz
#3 4 oz chicken 1tbs PB 1 apple
#4 2 scoops whey, 1 cup oats, 1 tbs PB , 1 banana post work out
#5 6 oz pot roast no fat, carrots

[madles]

October 12

weight 162

meals
#1 4 egg whites, 2 whole eggs, 1 scoop whey, juice plus, Forskolin, D-Asparate Acid
#2 Designer whey Protein Blitz, 18 almonds
#3 7 oz tuna fish, 1 cup pineapple, 1tbs PB
#4 1 cup oats, 2 scoop whey, 1 tbs PB, 1 banana
#5 6 oz chicken, WF BQ sauce, carrots, 1 tbsp PB

Chest and Bi's today. Lets ROCK it. I want to be big and ripped

Work out
flat DB bench 50x10,10 80x6 90x6 95x 1 1/2 (really bad spotter, just stood there) 75x10
Incline DB bench 65x10 70x7,7,5 55x12
cable flies 4x12 5x12 6x10
decline cable flies 5x10, 8 needed to stop pain to rt wrist and hand
ez bar curl 50x10,10 90x10,10,8
preacher curl 70x10,9,8
DB hammer curls 35x8,8,8
incline walk elevation 12 max at 3 for speed for 20 minutes

[madles]

October 13

Weight 161.6

meals
#1 4 egg whites, 2 whole eggs, 1 scoop whey, juice plus
#2 Protein blitz by Designer whey, 18 almonds
#3 7 oz tuna fish, 1 cup pineapple, 1 tbsp pb
#4 4 slices Eikel bread, 1 tbsp pb, 2 scoops whey, 1 banana with WF chocolate and whip cream. ( it was birthday cake from my wife because I told her I didn't want any cake.)
#5 2 scoops whey, 1 tbsp PB

Work out today is calves and abs then if time allows aerobics

hanging leg lifts 25,25,25,25
cables crunches 9x20,10x15, 10x15
incline twist with medicine ball 30,30,30
standing calf raise 8x25, 9x20, 10,20 11,15,15
seated calf raise 100x15,11,10
cybex calf press 110x20 130x20 150x20
incline walk speed 3 incline 12 for 20 minutes

[madles]

October 14

weight 162

meal
#1 4 eggs whites, 3 whole eggs, juice plus, 1 scoop whey
#2 1tbsp PB, Designer whey protein water with only 12 gm protein. I thought it was the blitz with 30 gms
#3 apple, 1 tbsp PB, 7 oz tuna fish
#4 1 banana, 1 cup oatmeal, 1 cup low fat milk, 2 scoops whey, post workout
#5 ?

work out

Rack lifts 135x10 225x10 315x6 365x3 275x10
bent over BB row 135x10 155x10 175x8,6 5 drop set 135x10
HS narrow high row 90x10 100x8,6,8
wide grip pull down 13x10 14x8 15x5 12x10
long range narrow grip row 13x10 148,8 11x12
smith machine shrug 135x10 225x10 245x10
bent over flies 30x10 35x10 40x9,7
reverse pec ded 130x10 135x9 140x8 110x10
incline walk 12% speed 3 20 minutes.

[Murdok1741]

Goodluck man! All the best ;)

[madles]

thanks Murdok

[madles]

October 15

meals
#1 3 egg whites, 3 whole eggs, 1 scoop whey, juice plus
#2 2 scoops whey, 1 tbsp pb
#3 7 oz tuna, 1 tbsp pb, apple
#4 post workout 1 cup oats, 2 scoops whey, 1 tbsp pb, 1 banana
#5 2 scoops whey, 1 tbsp pb

workout

BB press 65x10,10 115x10 125x9 130x7 115x10
DB lat raise 25x10 30x8,8 (poor form) 25x10
front raise 25x10 30x6,6 20x15
skull crushers 60x10,10 90x10 10,8
push down 8x10 9x7x6x7x12
rope push downs 4x10,10,10

incline walk speed 3 one minutes @ level 3 one minute at 6 one at 9 the rest at 12 for 20 minutes

My neighbor just dropped off some supplements that he gets for free and doesn't use them. Any input on the following:
All are Champion Nutrition: liquid whey shots 45 gms of protein no sugar, no fat
Pure Casein 120cal, 1.5 gm fat 3 gm carb protein 23
Met Endurance 200 cal 5gm fat 24 carb 15 protein
Pure Whey 130 cal 1.5 f 3 carb 26 p
Performan ADE creatine matrix

Would lik some comments on these.
thanks

[madles]

October 16

weight 162

I tried the Champion Nutrition Cassein last night GROSSS!

meals today
#1 1 scoop whey, 3 whole eggs, 4 egg whites, 1/2 cup oats, 2 slices ekiel bread, juice plus
#2 2 scoops whey, 1 tbs PB, 1 banana
#3 5 oz tuna fish, 1 tbsp PB, 1 apple, 2 egg whites
#4 Free meal weight watchers meatloaf, mashed potato's, salad, and a very small piece of cake
#5?

No training today

[madles]

October 17

Feel like I'm starting to come down with some thing. Have a little headache and sore throat. Eyes hurt a little. Time will tell.

meals today
#1 1 scoop whey, 3 whole eggs, 4 egg whites, 1/2 cup oats, 2 slices ekiel bread, juice plus
#2 2 scoops whey, 1 tbs PB, 1 apple
#3 6oz chicken with meat/tomato sauce, 1 tbsp pb, salad, 1 banana
#4 2 scoops whey, 1 tbsp pb
Don't think I'll get in #5 today

[madles]

October 18

Feeling a little better this morning. We'll see the the day is going to bring us. Today is leg day. Have a nice painful workout in mind. A little upsetting this morning when I jumped on the scale 163.4lbs I know I shouldn't care what the scale says. Going to look into having my BF measured today, and I should take measurements. Can't tell if my clothes fit differently, because I only wear OR scrubs. Just wondering if I should eat more, though I am not hungery. I am drinking about 3/4 gallon water daily.

Meals
#1 3 whole eggs, 3 egg whites, juice plus, 1 scoop whey
#2 2 scoops whey, 1 tbsp PB
#3 5 oz tuna fish, apple 1 scoop whey
#4 1 cup oats, 2scoops whey, 1 tbsp PB post work out
#5 ?

Going to start using Champion Nutrition Creatine today, It was free, got nothing to lose but a kidney or two, right.

Legs
Squats 135x10,10 205x10 225x8,6
SLD 135x10 185x12 205x10
hack squat 90x10 110x10 120x10
seated leg curl 95x12 105x10 115x10
sissy squats BW x 10 10x12 25x10
standing leg curl 70x10 90x8 90x5 drop set 70x3
walk 20minutes at 3mph, no incline today

I had such a vision of me doing squats today of high reps with 225, just wasn't there.

[madles]

October 19

Checked by body comp today with one of those hand held devices. I know it is not the most accurate but it give me an idea. I was 16%.

Cold going into the chest, just annoying dry cough right now.

meals
#1 3 egg whites, 3 whole eggs, 1 scoop whey, Juice Plus
#2 2 scoope whey, 1 tbsp PB
#3 1 scoop whey, 5 oz tuna, apple, 1 tbsp PB
#4 4 slices eikel bread, PB on top of it, apple, 6-8oz chicken Post workout
#5 2 scoops whey, 1/2 small avacado

work out

db bench 50 x10,10 75x13 90x9 80x6 drop set 60x8
incline db bench 60x10 70x7 x5 drop set 50x8
cable cross over 4x15 5x12,12
pec dec 115x12 115x12 120x12 hold sqeeze
ez bar curl narrow grip 50x10,10 90x10,8,6 drop set 60x8
hammer strength preacher 70x10 75x8, 6 drop set 60x4 drop 50x5
db hammer curl 35x10 40x8, 6 drop set 30x10
incline walk rate 3 elevation 12 20 minutes

[madles]

October 20

Coughing my brains out today. But feeling physicaly OK

Meals
#1 3 eggs, 3 eggs whites, 1 scoop whey, juice plus
#2 2 scoops Whey, 18 almonds
#3 5 oz tunz with small amount of mayo, 1/2 small avacado, apple, 1 scoop whey
#4 post work out 2 scoops whey, 1 cup oatmeal, 1 banana
#5 6-8 oz chicken, 1/2 small avacado

training forgot journal
seated calfs, calf press, standing calfs
hanging leg lifts, planks
30 minutes treadmill, rate 3 no incline

[madles]

October 21

Still dealing with cold symptoms, hacking and coughing

meals
#1 3 egg whites, 3 whole eggs, juice plus, 1 scoop whey
#2 2 scoops whey, 18 almonds
#3 1 scoop whey, 5 oz tuna fish, 1/2 small avacodo, apple
#4 post work out 2 scoops whey, 1/2 cup oats, 1 tbsp pb
#5 6-8 oz chicken, 1 tbs PB,

work out
rack lifts 135x15 185x12 225x10 315x6 365x1 225x15
bent over bb rows 135x12, 10, 155x10 175x8 185x6 drop set 135x10
HS narrow grip pull down 90x10 100x8,6 90x6
wide grip pull down 12x10 14x6 narrow grip palms facing 12x10 12x10
long range row 12x10 14x8 15x6 10x20
smith shrugs 135x12 185x12 205x12 225x10
bent over db flies 30x10 35x10 40x8,8
bent over cable flies singles 2x12 3x10 4x10

no aerobics lungs not feeling it.

[madles]

October 22

just ordered my VersaGripps cant' wait to try these puppies out.

Meal
#1 3 whole eggs, 3 egg whites, 1 scoop whey, juice plus
#2 2 scoops whey, 18 almonds
#3 post work out 2 scoops whey, 1 cup oats, 1 tbsp pb, 1 banana
#4 2 scoops whey, 1 tbsp PB, 1 apple
# 5 6-8 oz chicken, 18 almonds

training

smith shoulder press75x12,12 95x10 105x10 125x8 135x4 105x12
lat db raise ( i was kneeling on an incline bench) 15x15 20x12,10,10
Ez bar front raise under hand grip 40x12 50x12 60x0,10
I have no idea what these are called standing with DB in each hand palms facing forward start with db over your head and bring them till your arms make a 90 degree downward swing so your arms are out to the side then back to over your head 10x12 15x10,10
couldn't skull crushers killing my elbow even light warm up set, same went for over head extensions to back of head

cable push down 5x15,15 7x15 8x10 9x10 rest pause 2
single arm extension no full bend in the elbow 25x10 30x10 35x10 super set 6

aerobics rate 3 elevation 9 20 minutes HR 125