ALR Sponsored Primed Ultra Log [Archive]

fates_child03

02-21-2007, 02:05 PM

Starting Stats:
Age: 21
Height: 6'2
Weight: 207lbs
Waist Size: 35.5 inches

Current Supplements: X-Factor, Activate, Rebound Reloaded, Green Mag (PWO)
Current Diet: 40/40/20 Split for 3500 calories a day (Clean Bulking)

These pictures included were taken a couple days ago. I will post pics at the half way point and at the end of my log also. Starting in the morning I will post my nutrition plan for each day and then update once I workout for that day.

fates_child03

02-21-2007, 05:04 PM

WOW ALR you guys really outdid yourselves with primed ultra. I didn't honestly figure that the first dose I took would make a big difference at all, but boy was I wrong. Within 25 mins of taking my first dose I started to feel warm in my face first then spread throughout the body. With 5-10 mins of that it was like I just woke up from 8 solid hours of sleep. I was pumped up and raring to go. It was amazing. I did my leg workout in half the time it normally takes and I wasn't fatigued at all even at the end. My energy and focus was at an all time high from minute 30ish even until now 2.5 hours after taking it. You guys just definitely sold me on this product and its only day 1. I cant wait to go back tomorrow and see what I can do when I am actually rested.
/applaud ALR

Here's my leg workout from today

Squats
95lbs x 10 reps (WU)
135lbs x 10 reps
155lbs x 10 reps
185lbs x 10 reps
205 lbs x 10 reps
225lbs x 10 reps

Seated Calf Raises
70lbs x 15 reps
140lbs x 10 reps
160lbs x 10 reps
180 lbs x 10 reps

Front Leg Ext.
120lbs x 10 reps
130lbs x 10 reps
140lbs x 10 reps

Leg Curls
90lbs x 10 reps
100lbs x 10 reps
120lbs x 10 reps

Leg Press
180lbs x 15 reps
270lbs x 10 reps
360lbs x 10 reps
410lbs x 10 reps

ABS
Weighted Crunch Machine
80lbs x 15 reps
90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps

Capt. Chair
10 reps
10 reps

Wow I just cant say enough at this point. I had been dragging all day and was hoping to make it through my workout today, instead I ended up having to stop myself from doing more so my legs werent hurting tomorrow lol.

fitnfirm

02-21-2007, 05:10 PM

xcellent :D

SUBBED:)

tmz123

02-21-2007, 05:15 PM

Nice workout man. That's a lot of volume for legs...have fun walking tomorrow :p

AtownKing187

02-21-2007, 05:16 PM

xcellent :D

SUBBED:)

x2 sub'd.....:)

fates_child03

02-21-2007, 05:29 PM

Yeah the crazy part was I had to stop myself because I wanted to keep lifting. I was so fired up I wasn't feeling the least bit tired.

fitnfirm

02-21-2007, 05:31 PM

Yeah the crazy part was I had to stop myself because I wanted to keep lifting. I was so fired up I wasn't feeling the least bit tired.

I know exactly what you mean ! I experience the same thing !

fates_child03

02-21-2007, 05:41 PM

Awesome deal if every workout goes like this one I'm going to have a heck of a time not over doing it because I just wont tire lol. I thought about doing another 2-3 sets of squats and leg presses at the end but I was like I did more leg volume than usual if I keep going walking could be a challenge tomorrow. I think tomorrow I am going to change up my workout a bit and do bis/ tris together so I can focus an entire day on Chest then another full day to back.
I did have a really awesome experience today at the gym. One of the head personal trainers there heard a friend of mine talking to me about what I've done and now the personal trainer wants to do a write up and post pics etc at my gym of where I started compared to where I am now. She also wants to submit them to our local paper to help inspire the people who are struggling with losing weight and staying healthy. I must say I was very touched to think that someone was that impressed with me, honestly I was a little dumbfounded even.

fitnfirm

02-21-2007, 05:48 PM

fates_child03

02-21-2007, 08:30 PM

That it can be spider and I highly recommend it.

fates_child03

02-21-2007, 08:33 PM

Primed Ultra can definitely be stacked with JW and I highly recommend it.

fates_child03

02-21-2007, 10:08 PM

I think tomorrow I am going to change up my workout split some. I had been doing Chest/Tris, Back/Biceps, Shoulders, Legs than take 1-2 days off and redo. I think starting with todays workout I am going to go Legs, Tri's/ Bi's , Chest, Back, Shoulders than 1-2 days off. I want to focus one full day to each major body part like chest back etc that way I can really blast on them to put on some more lean mass.

fates_child03

02-21-2007, 10:09 PM

Here is a look at my meal set up for today. I'm definitely looking forward to workout number 2 today. I am going to blast on the Bi's/ Tri's today that way tomorrow I can just focus on chest.

Meal 1
2 Whole Eggs
3 Egg whites
1/2 cup spinanch
1 oz Fat Free Mozzarella
3 slices Ezeikel 4.9 bread
1 med. apple

Meal 2
5 ounces 93% lean ground beef
2 whole wheat wraps
Red/ Green Bell Peppers, Onions
Salsa
1/3 Avocado

Meal 3
6 ounces 93% lean ground beef
1/3 Cup Brown Rice
2/3 Cup Broccoli

Meal 4 (Preworkout)
1 med. Banana
6 Oz B/S chicken tenders
3/4 Cup Oatmeal
Cinnamon/ Splenda

Post Workout
3/4 cup Oatmeal
1.5 Scoops Whey
Cinnamon/ Splenda
1/2 Cup mixed berries

Meal 5
1 Can Tuna
1.5 oz. Cheddar Cheese
1 Cup Broccoli
1 Whole wheat pita

Pre Bed
1 Cup FF Cottage Cheese
1-2 tbsp. Almond Butter
1/2 scoop whey

fates_child03

02-21-2007, 10:10 PM

Yes Primed Ultra and JW can be stacked together and I would highly recommend it.

fitnfirm

02-21-2007, 10:44 PM

Sounds good ! Now get to bed :D

superspider

02-22-2007, 03:34 AM

Nice!

Can Primed Ultra be stacked with Jungle Warfare?

fates_child03

02-22-2007, 01:50 PM

Alright I am getting ready for Release The Energy Overload Take 2. I.E. ALR Primed Ultra preworkout :) I am about to take my 2nd dose and go blast Bi's and Tri's in about 45 mins. I'll update on how I feel and my workout after I get home tonight. Looking forward to seeing what I can do tonight. I may go for a new PR or 2 on biceps as the are really starting to come along for me.

fitnfirm

02-22-2007, 01:54 PM

Nice!

Can Primed Ultra be stacked with Jungle Warfare?

Yes it can be .

fates_child03

02-22-2007, 05:01 PM

Just got back from my Tri's/ Bi's workout and Primed Ultra definitely delivered even more than expected again today. Not only did I blast through more reps than I've ever been able to do but I did so with a weight substantial heavier than last weeks lifts. This is nothing short of amazing to me. I went in Biceps

Standing EZ- Bar Curls
65lbs x 15 reps
75lbs x 12 reps
75lbs x 10 reps
85lbs x 5 reps (Tie PR)

Preacher DB Curls
20's x 12 reps
20's x 10 reps
25's x 8 reps

Alt. DB Curls
20's x 12 reps
20's x 12 reps
25's x 10 reps
30's x 8 reps

Concentration Curls
20lb DB x 10 reps
25lb x 8 reps

Triceps

Tricep Pushdown
100lbs x 15 reps
100lbs x 15 reps
140lbs x 12 reps
150lbs x 10 reps

Skull Crushers
55lbs x 12 reps
65lbs x 10 reps
75lbs x 8 reps

Over Head DB Ext.
40lb x 12 reps
45lb x 10 reps
50lb x 8 reps

Tricep Dips
120lbs x 12 reps
130lbs x 10 reps

Very impressive workout tonight things just keep getting better and better.tonight with a basic idea what I could lift weight wise but when I got to the gym I just felt really psyched up so I decided to start a little heavier and just keep going up from there.

fitnfirm

02-22-2007, 05:49 PM

:eek: Wow !!!! Your going to town on those arms !!!!!!!! Excellent workout !!!!

fates_child03

02-22-2007, 07:05 PM

Yeah it was definitely one of the most intense workouts I've ever had. The pump throughout the workout was amazing. I had almost 0 downtime while doing it. I would do a set of triceps pause 30-45 secs then bang out a set of biceps. I couldnt believe that I kept going like that until I looked at the clock and was like holy crap I just pounded that out.

fates_child03

02-23-2007, 04:47 AM

Alright here is an ouline for what I'll be eating today.

Meal 1
1.5 Cups Shredded Wheat
8 ounces Skim Milk
1.5 Scoops Whey
1tbsp Almond Butter

Meal 2
6 ounces 93% lean ground beef
2 slices ezeikel sprouted 4.9 bread
1 medium orange

Meal 3
6 Ounces Eye of Round
1/3 cup Brown Rice
1 Cup Asparagus Stir Fry Veggies

Meal 4 Preworkout
5 ounces Eye of Round
1/2 Cup Brown Rice
1/2 cup Mixed Veggies

Postworkout
3/4 cup Oatmeal
1 med Banana
1.5 Scoops whey
1/2 cup mixed berries
cinnamon/ splenda

Meal 5
2 whole eggs
3 egg whites
2 oz avocado
1/2 cup spinanch
1 oz. FF mozarella
1 whole wheat tortilla.

fates_child03

02-23-2007, 05:22 PM

I went to the gym intending on doing chest but my new workout partner hadn't done back yet this week so I figured wth its been 3 days since I worked back I'll give it a shot. Let me tell you guys I definitely didnt leave the gym disappointed in the least. This was one of the most intense workouts I've had. I felt like I was on fire the entire that I was there. I was doing DB rows and the guy working on the bench next to me was good lord man your veins are crazy. It was truly grand. I havent been this focused while working out in my life. I feel like a machine while I'm lifting. I definitely felt a warm sensation especially in my face through basically the whole workout. The amount of extra energy coupled with less muscle fatigue is giving me the opportunity to push myself harder ever workout.

Low Row Machine
100lbs x 12 reps
110lbs x 10 reps
120 lbs x 8 reps
130lbs x 6 reps

BB Rows
115lbs x 10 reps
125lbs x 8 reps
135lbs x 6 reps
140lbs x 4 reps (NEW PR)

Leat Pulldowns
100lbs x 10 reps
110lbs x 8 reps
120lbs x 8 reps
130lbs x 6 reps

T-Bar Rows
60lbs x 9 reps
70lbs x 8 reps
85lbs x 6 reps

DB Rows
50lbs x 10 reps
60lbs x 8 reps
65lbs x 6 reps ( New PR)

Ended the night with my 2nd new PR of the evening. Needless to say when I left the gym I was smiling. Tomorrow will be an off day for me since I wont get off work until the gym is closing. I'll give the muscles a day to heal then probably blast chest on Sunday.

fates_child03

02-23-2007, 07:57 PM

since tomorrow is an off day think I should take a dose of PU or not? I was thinking no since I workout 6 days a week right now if I dont take a dose on my off days a bottle will last 5 weeks. Any input on this ?

fitnfirm

02-23-2007, 08:01 PM

fates_child03

02-23-2007, 08:03 PM

That was my thinking too. If I don't take it on off days I can do a full 5 week log and give everyone out there a better not only short term but long term effect/ benefit of PU. I'm definitely hooked on this product right now its going to become a staple in my stacks. Looking forward to trying out the Evolution Stack with PU and maybe Lean Dreams or Hyperdrive. I think that is going to be the next stack of products I try out together.

fitnfirm

02-23-2007, 08:08 PM

fates_child03

02-23-2007, 08:13 PM

Oh yeah I'm finally to the point where bulking doesnt drive me insane lol. Until just recently I couldnt let myself see a scale go up without me panicing. Now I've learned to pay more attention to how my clothes fit and what I see in a mirror than just paying attention to a scale. I plan on Clean Bulking for several more months to try and put on some quality muscle mass so it may help fill in extra skin I have from losing so much weight.

fates_child03

02-24-2007, 04:57 AM

Today is my rest day which equates to working 8 hours then moving furniture after I get off work lol. So no lifting today. Here is what my meals will look like for today. By the way thanks for the support FnF and everyone with me applying for the myochem position.

Meal 1
1.5 Cups Shredded Wheat
1.5 Scoops Whey
8 Ounces Skim Milk
1 tbsp. Almond Butter

Meal 2
2 Whole Eggs
3 Egg whites
1/2 cup spinanch
1/3 Avocado
1 oz. FF mozzarella Cheese
2 slices sprouted Ezeikel 4.9 bread

Meal 3
5 Oz. Eye of Round
1/3 Cup Brown Rice
1/2 Cup Grilled Bell Peppers and Onion

Meal 4
5 Oz. Eye of Round
1 Whole wheat Tortilla
1 oz. FF mozarella cheese
Lettuce, Tomato, Onion
Mustard

Meal 5
6 ounces B/S Chicken Tenders
1 Cup broccoli/ cauliflower mix
8 ounces Skim Milk

Pre Bed
1 Cup FF cottage cheese
1/3 Avocado

fates_child03

02-25-2007, 05:18 AM

Starting last night I've had a serious sugar craving but so far I have successfully kept from eating any garbage lol. Here's a look at whats on my plate for today.

Meal 1
1.5 Tbsp. Almond Butter
1.5 Scoops whey
3 oz skim milk
3 slices Ezeikel 4.9 bread

Meal 2
2 Whole Eggs
3 Egg whites
1/2 cup spinanch
1 oz FF mozzarella
2 whole wheat tortillas

Meal 3 (Preworkout)
3 oz. Whole wheat spaghetti
6 Ounces 99% lean ground turkey breast
2/3 Cup Marianara Sauce

Post- Workout
3/4 Cup Oatmeal
1.5 Scoops whey
2/3 Cup mixed berries
Cinnamon/ Splenda

Meal 4
5 Ounces Top Sirloin
1/2 Cup Brown rice
3/4 Cup Asparagus Stir fry veggies

Meal 5
5 Ounces 93% lean ground beef
1 Cup Broccoli
6 ounces Skim milk

Pre Bed
1 Cup FF Cottage cheese
1/2 scoop whey
1/2 Avocado

fates_child03

02-25-2007, 09:34 AM

I figure since I am working on bulking up some I am going to go down to lifting 5 days a week instead of 6 to give my muscles more time to grow. Today I am going to go to the gym hit some cardio, abs and maybe a exercise class if the urge strikes me lol.

fitnfirm

02-25-2007, 09:41 AM

maybe taking a class huh ? Do you have a spinning class available or a boot camp class ? those are fun :)

fates_child03

02-25-2007, 01:39 PM

I am looking forward to tomorrow afternoon. It will be my chest workout day. First time in awhile I havent worked tri's / chest together so I can really focus on pounding out 12-15 really good sets of chest workout. Plus I now have a lifting partner so I can actually push myself hard and not be as afraid of hurting myself. I really want to push through a couple pleateaus I've hit with DB incline press and DB flat bench. I'm fired up waiting for tomorrow.

fates_child03

02-26-2007, 10:33 AM

Weekly Weigh in this morning

Weight: 208.6lbs (+1.6 lbs from last week) (+3.4 in last 2 weeks)
Waist: 35.3 inches (-.2 inches from last week) (-.45 inches in last 2 weeks)

Here is a listing of todays meals and I will post after workout also to let everyone know how this dosing goes.
Here is a list of my nutrition for the day. Going for the solid calories for the next 35 days.

Meal 1
1.5 Tbsp. Almond Butter
1.5 Scoops Whey
3 ounces skim milk
4 Slices Sprouted Ezeikel 4.9 bread

Meal 2
1 Cup FF Plain Yogurt
1 Scoop whey
1 Cup shredded Wheat

Meal 3
7 Ounces Turkey Breast
1/2 Cup Brown Rice
1 Cup Stir Fry Vegetables

Meal 4 (Preworkout)
Same as 3

Post Workout
1/2 Cup Oatmeal
1/2 Cup mixed berries
1.5 Scoops whey
4 ounces skim milk

Meal 5
2 whole Eggs
3 Egg whites
1/2 Cup spinanch
1 oz. FF mozzarella cheese
Salsa
1 Whole wheat tortilla

Pre Bed
1 cup FF cottage cheese
1/2 Avocado

qw3r

02-26-2007, 10:46 AM

hi, just started reading your log and WOW! you have made a great transformation, if i may ask, what was your "before" weight? i was just reading your feedback on PU and you are really getting a lot out of it which is great. hopefully my PU log will go half as well as yours :D

fates_child03

02-26-2007, 01:49 PM

My starting out weight in June of 2005 was a I hate to admit it but 462 lbs. PU has been treating me great. I'll keep an eye on your log too to see how things are going man. Good luck with your log too if you need anything let me know and I'll be glad to help anyway I can.

fates_child03

02-26-2007, 05:18 PM

Wow lol I just pounded my chest into submission thats for sure. I just had a great series of chest lifts. Its still hard atm because my chest isnt quite back up to full strength yet but I must say my form is better now then it ever was before and it is definitely getting stronger.

Flat Bench Barbell
95lbs x 15 reps
135lbs x 12 reps
135lbs x 12 reps
155lbs x 10 reps (I didnt up weight this week instead decided to pound out some reps)

Incline DB Press
30's x 12 reps
35's x 10 reps
35's x 10 reps
40's x 8 reps

Incline Flyes
20's x 12 reps
20's x 12 reps
25's x 10 reps

Flat Bench DB Press
30's x 12 reps
35's x 12 reps
40's x 10 reps

Cable Crossovers
60lbs x 15 reps
80lbs x 10 reps

Abs
Hanging Leg Raises
x 12 reps
x 12 reps

Capt. Chair
x 12 reps
x 12 reps

Weighted Crunches
90lbs x 15 reps
90lbs x 15 reps

My intensity was very high I blew through these sets in no time to keep the heart rate firing and the chest burning. Great workout especially considering I only had 4.5 hours of sleep last night. I couldn't believe my energy level was this high all the way to the end.

fates_child03

02-27-2007, 04:30 AM

Alright today will be my shoulders day at the gym. I got some good quality sleep last night so I'm definitely feeling more energetic already today. Heres a look at the menu selection for the day.

Meal 1
1.5 Cup Shredded Wheat
1.5 Scoops Whey
6 Ounces Milk
Cinn/Splenda
1 med Orange

Meal 2
2 Whole Eggs
3 Egg whites
1 oz. FF mozzarella cheese
1/2 Cup spinanch
Salsa
2 Whole Wheat Wraps

Meal 3
7 Ounces 93% lean Ground Beef
1/2 Cup Brown Rice
2/3 Cup Stir Fry Veggies

Meal 4 (Pre Workout)
Same as 3

Postworkout
3/4 Cup Oatmeal
1.5 Scoops Whey
4 Ounces Skim Milk
2/3 Cup Mixed berries

Meal 5
1 Can of 50% less sodium tuna
1 Cup Broccoli

Prebed
1 Cup FF Cottage Cheese
1-1.5 Tbsp. Almond Butter
1/2 scoop of whey

AtownKing187

02-27-2007, 12:16 PM

Wow...you're doing good man...as far as i can tell you're liking the Primed! :D
Keep up the hard work:)

fates_child03

02-27-2007, 01:37 PM

I am definitely enjoying PU it is treating me very well :). I am looking forward to this afternoon's workout so I get another dose.

fates_child03

02-27-2007, 05:04 PM

Awesome Shoulder Workout Tonight. My chest was definitely already pretty sore today and I bet after this workout my shoulders will be feeling it tomorrow lol. I was impressed though, My form is much better than it has been and my workout was alot shorter than last weeks. My focus has been outstanding. Very little down time it was just blast away through the sets.

Side Laterals
8lbs x 15 reps
12lbs x 12 reps
15lbs x 10 reps

Seated BB Press
65lbs x 12 reps
85lbs x 10 reps ( New PR)

Seated DB Presses
30's x 10 reps
30's x 10 reps
35's x 10 reps

Front Raises
12's x 12 reps
15's x 10 reps
20's x 10 reps

BB shrugs
135lbs x 12 reps
185lbs x 12 reps
225lbs x 10 reps
225lbs x 10 reps
275lbs x 8 reps (New PR)

Reverse DB flyes
10's x 12 reps
15's x 12 reps
15's x 12 reps ( I had never done these before today)

Very Good workout for me I really hammered it today.

AtownKing187

02-27-2007, 05:58 PM

Wow...what a workout man! :eek:

fates_child03

02-27-2007, 06:00 PM

AtownKing187

02-27-2007, 06:05 PM

I was working my last set of shrugs when I was like holy crap did I just do that much weight ? Lol I couldnt believe my grip held up for the 275 i was like man that feels good. On the last rep I held it for about 15 secs at the top of the rep to get a nice burn at the end.

Kick A$$ man!...Shrugs are one of my favorite exercises...i love behind the back shrugs they're a killer for sure...that and seated Db shrugs...o man im gettin all excited now!

fates_child03

02-27-2007, 06:16 PM

I love some seated DB shrugs too I've never tried behind the back shrugs I think I'm going to try that next week to see how intense it is.

AtownKing187

02-27-2007, 06:24 PM

I love some seated DB shrugs too I've never tried behind the back shrugs I think I'm going to try that next week to see how intense it is.

O man it rocks!!!!...I had to lower the weight a tad..but you'll deffinitly feel it more in the traps.

fates_child03

02-27-2007, 06:32 PM

AtownKing187

02-27-2007, 06:34 PM

Sweet ATK thanks for the heads up on this I love trying out new exercises to see what gives me the best results/ burn. On a side not good lord my appetite is going crazy the last couple days lol. I feel like I could eat a cow the last few days. I am keeping an eye on my fat level and if it keeps not going up I may ramp calories up some more because I could definitely eat more right now.

No problem man..my pleasure. :)
Me and you having the same problem...hungry as beast..I just never seem to eat enough anymore...I gotta ramp up the calories soon..im not too worried about fat gain due to my body type,but im gunna try to keep it healthy for the most part.

fates_child03

02-27-2007, 06:41 PM

fates_child03

02-28-2007, 06:20 AM

Today I am going to start slowing upping my calories. I think I am going to up about 200-300 calories and see how things go for 5-7 days then go from there. Here is a look at my meals for the day.

Meal 1
3/4 Cup Grape Nuts
1.5 Scoops Whey
6 ounces Skim Milk
1 medium banana

Meal 2
2 Whole Eggs
3 Egg whites
1/2 Cup Spinanch
1 oz. FF Mozarella Cheese
2 Whole Wheat Tortillas

Meal 3
7 Ounces Beef Tenderloin
1/2 Cup Oatmeal
cinnamon/ splenda
3/4 Cup broccoli

Meal 4 (Preworkout meal)
6 Ounces Top Sirloin
1/2 Cup Brown Rice
1/2 cup bell peppers and onions

Post Workout
3/4 Cup Oatmeal
1/2 cup mixed berries
1.5 scoops whey
1 med. Banana

Meal 5
6 Ounces Top Sirloin
1 Cup Broccoli
6 ounces skim milk

Pre Bed
1 Cup Cottage Cheese
1-2 Tbsp. Almond Butter
1/2 scoop whey

I am going to try to get the majority of my calorie increase in protein and fat

fates_child03

02-28-2007, 05:16 PM

Another very solid day in the gym. I was on point blasting from set to set. I blew through 2 plateaus that I hadnt been able to get past on legs today. It felt really almost too easy. I'm closing in on what I use to be able to leg press and squat when I was 300lbs so I feel awesome. Probably 2 more weeks tops and I'll be breaking all time PR on leg lifts. I did hit highs tonight on both squats and leg press for my sub 300 lb days.

Squats
95lbs x 15 reps (WU)
135lbs x 10 reps
185lbs x 10 reps
205 lbs x 10 reps
225lbs x 10 reps
245 lbs x 10 reps (First 5 were tough then it felt easy) :) (+20lbs from last week)

Leg Press
180lbs x 12 reps
270lbs x 12 reps
360lbs x 10 reps
450lbs x 8 reps (+40lbs from last week)

Seated Calf Raise
70lbs x 10 reps
140lbs x 10 reps
180lbs x 10 reps

Front Leg Extensions
100lbs x 12 reps
120lbs x 10 reps
150lbs x 10 reps

Seated Leg Curls
100lbs x 10 reps
120lbs x 10 reps
150lbs x 10 reps

Abs
Capt. Chair
x 15 reps
x 15 reps
x 10 reps
x 10 reps

Weighted crunches
80lbs x 15 reps
100lbs x 15 reps
100lbs x 15 reps

Hanging Leg Raises
x 15 reps
x 15 reps

20 mins on a stationary bike for 6 miles and 250 calories burned

I feel like a machine in the gym lately. It is so motivating to see the lifts going up like this, not to mention the fact that I just look visibly bigger than I ever remember before especially my arms. The size is definitely coming on in a good way. The waist is slowly going back down while my weight is going up so I couldnt ask for anything more. I can say I've been invited to go out to eat about 4 times in the last 5 days and have no desire to at all right now. Why would I want to mess up when things are rolling so well right now. I can honestly say I don't need that crutch right now.

Sorry for the rambling there at the end but I'm really psyched atm.

AtownKing187

02-28-2007, 06:17 PM

I think my problem is its so easy for me to put on fat I have to be very careful. Its one of those bad parts once you've been fat you can become fat alot easier seeing as you never completely get rid of the fat cells. That and my families genetics is pretty crappy but I think I've got the discipline back now to make it work nonetheless.

Man you have serious determination..I know that you can do it! Keep at it, and keep lifting hard and eating rite! You have made incredible progress thus far ,and you are someone to look up to..You've been through soo much, and stuff it's hard not to notice all the hard work you have put in man!:)

fates_child03

03-01-2007, 04:31 AM

I'm defintely a lot sore in the chest and shoulders today hehe. Its all gravy though. Heres a look at my menu plan for the day.

Meal 1
3/4 Cup Oatmeal
1.5 Scoops Whey
1/2 cup mixed berries
4 ounces skim milk
1 med. banana

Meal 2
2 Whole Eggs
3 Egg whites
1/4 Avocado
1/2 cup spinanch
2 whole wheat tortillas

Meal 3
6 ounces Top Sirloin
1/2 cup brown rice
2/3 cup onions, peppers

Meal 4
7 ounces Beef Tenderloin
1/2 Cup Brown Rice
1/2 cup onion, peppers

Meal 5
Same as 3
1 medium apple

Post Workout
1 med. banana
3/4 cup Oatmeal
1.5 scoops whey
3/4 cup mixed berries
4 ounces skim milk

Meal 6
1 cup cottage cheeswe
1 tbsp. Almond butter
1/2 scoop whey

fates_child03

03-01-2007, 05:04 PM

Wow another very solid workout. I decided to try for a super arm burnout by supersetting everything lol. It did the job too. I was very impressed that even though I did superset everything I still hit a new PR on Standing E-Z bar curls. Great energy and focus level throughout the workout to blow through the supersets with no problems.

I'll list my exercises in order with the ones they are supersetted with.

Cable Tricep Pulldown
100lbs x 15 reps
130lbs x 12 reps
150lbs x 10 reps
150lbs x 10 reps

Incline Alt. DB Curls
20's x 12 reps
25's x 10 reps
30's x 10 reps
35's x 6 reps (couldnt get 1 rep with these last week)

Skull Crushers
45lbs x 12 reps
65lbs x 10 reps
70lbs x 8 reps
80lbs x 6 reps

Barbell Curls
65lbs x 12 reps
75lbs x 10 reps
75lbs x 8 reps
80lbs x 6 reps ( New High on this for me )

Overhead D.B Extensions
40lb x 12 reps
50lb x 10 reps
55lb x 8 reps

Preacher Curls E-Z Bar
45lbs x 12 reps
55lbs x 10 reps
60lbs x 8 reps

Close Grip Bench Press
65lbs x 10 reps
75lbs x 10 reps
85lbs x 8 reps

Standing E-Z Bar Curls
65lbs x 10 reps
75lbs x 8 reps
90lbs x 4 reps (Oh Yeah New PR)

One of the most awesome workouts I've had to date. I cant believe I hit a new PR on the very last set of my workout. I didnt figure I'd budge the 90lbs after having already done 13 sets. All i can say is wow that felt great!

AtownKing187

03-01-2007, 05:28 PM

Super Sets FTW!!!!!

fates_child03

03-01-2007, 05:32 PM

Oh yeah. i'm sure I'll be feeling it tomorrow but the pump I had throughout the workout was insane. My veins were showing from the ends of my hands all the way up my biceps lol a guy next to me looked over and was like holy **** man. I was like huh ? then I looked down at my arms and saw what he was looking at lol.

AtownKing187

03-01-2007, 05:33 PM

fates_child03

03-01-2007, 05:37 PM

Yeah lol I was so focused on pounding up the weights I hadnt really noticed up until that point. I was like alright fat man is in business lol.

AtownKing187

03-01-2007, 05:37 PM

Yeah lol I was so focused on pounding up the weights I hadnt really noticed up until that point. I was like alright fat man is in business lol.

ROFL..Keep it up man!

fates_child03

03-02-2007, 04:46 AM

Today will be an offday lifting for me. I'll be just doing cardio/abs at the gym today. I'm going to taper my carbs off a little the next 2 days while I'm not lifting. Then I'll increase them back to normal on Sunday for back day.

Meal Plan
Meal 1
3/4 Cup Grape Nuts
1.5 Scoops whey
6 ounces skim milk
1 med. banana

Meal 2
2 whole eggs
3 Egg whites
1/2 cup Spinanch
Salsa
2 Whole wheat Wrap

Meal 3
7 Ounces Top Sirloin
1/2 cup Onions, bell Peppers
1/3 cup Brown Rice

Meal 4
same as 3

Meal 5
1 Can Tuna
1/2 cup FF cottage cheese
Salad made from Romaine Lettuce and Tomato
Drizzle of Olive Oil and Balsamic Vinegar

Pre bed
1 cup FF cottage cheese
1/2 scoop whey
2 tbsp Amond Butter

fates_child03

03-02-2007, 04:47 AM

Also I'll be getting my BF tested next week and I'll take some more pictures to post up as well. I think there is already a noticeable change in my physique. I think this is the first time I am actually excited to take pics in my life lol.

AtownKing187

03-02-2007, 10:44 AM

fates_child03

03-03-2007, 05:06 AM

Heres a look at todays food. I was starving this morning and has a massive amount of food lol.

Meal 1
16 oz skim Milk
2.5 Scoops Whey
1 Med. Banana
2 tbsp. Almond Butter

Meal 2
2 Whole Eggs
3 Egg whites
1/2 cup spinanch
3/4 Cup Oatmeal

Meal 3
6 Ounces eye of Round
1/2 Cup Brown Rice
2/3 Cup Broccoli, Carrot, cauliflower medley

Meal 4
Same as 3

Meal 5
6 Ounces Top Loin Pork Chop
1/4 Cup Brown Rice
1 cup Broccoli, Carrot, Cauliflower medley

Pre Bed
1 Cup FF cottage Cheese
1 scoop whey

fates_child03

03-04-2007, 07:19 AM

Well the last 2 days off from working out were nice in a way but I am definitely looking forward to being back lifting today. It was good to give my body 2 days in a row to recover and grow but I definitely wanted to be working out those days lol. Today will be my back day. I'm looking forward to giving the lats a beating today at about 2ish. Heres a look at my nutrition for the day and I'll post an update after my workout.

Meal 1
3/4 Cup Grape nuts
8 oz. skim milk
1.5 scoops whey
1 medium banana

Meal 2
2 whole eggs
4 Egg Whites
2/3 cup spinanch
salsa
3/4 cup oatmeal

Meal 3 (Pre workout 2 hrs )
8 oz. b/s Chicken tenders
3 oz whole wheat spaghetti
1/2 cup marianara

Postworkout
3/4 Cup Oatmeal
1.5 Scoops Whey
1/2 Cup Mixed berries
1 med. banana
4 oz. skim milk

Meal 4
1/2 cup brown rice
6 oz. top loin boneless pork chops
1/2 cup broccoli, carrot, cauliflower medley

Meal 5
6 oz. Top Sirloin
Big Salad made from Romaine Lettuce, tomato, some bell pepper, broccoli and drizzled with balsamic vinegar and olive oil .
1/2 cup FF cottage cheese for the salad

Prebed
1 Cup FF cottage cheese
1-1.5 tbsp. Almond butter
1/2 scoop whey

fates_child03

03-04-2007, 03:11 PM

Holy crapola lol I am so farkin blown out right now but It feels amazing. I just went in and blasted my back with everything I could throw at it. I just kept getting more and more from it too lol. Everyday in the gym right now I feel like I am a fat kid in a candy store like in my youth lol. It is so amazing right now I dont know what to expect going in the gym anymore. I go with a basic plan of what I am going to lift then I'll start doing my sets and I'm like hmm this feels so much lighter than last week. So I'll up the weight and blast through more sets but its like I'm so focused and keyed in right now my muscles just arent fatiguing for alot longer than they were. I can actually post my lifts today with a smile on my face because I think they are actually starting to become halfway respectable now.

Lat Pulldowns Wide Grip
100lbs x 12 reps (WU set)
110lbs x 12 reps
120lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps

T-Bar Rows
50lbs x 10 reps
60lbs x 10 reps
75lbs x 10 reps

Seated Cable Rows
120lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps
140lbs x 6 reps

Lat Pullover Machine
70lbs x 12 reps
80lbs x 10 reps

DB Rows
50lbs x 10 reps
60lbs x 10 reps
70lbs x 6 reps (Woot blasted last weeks PR) :)

Barbell Row
135lbs x 10 reps
145lbs x 10 reps
155lbs x 8 reps ( NEW PR Last week I could barely do 140 on this I think I finally got the form down better on this)

I am definitely Proud of this workout today. I went it and gave it everything I had plus a little bit. I think next week I am going to try to blast my Lat Pulldown PR I am really starting to feel stronger lately I dont want to push it too far and hurt something but its hard to hold back when you feel like this lol.

AtownKing187

03-04-2007, 04:22 PM

Great job man! ...Where dem pics at??...Don't make me call Fit! :D

fates_child03

03-04-2007, 04:25 PM

AtownKing187

03-04-2007, 04:31 PM

I'm going to post up pics on Wednesday after I get my BF % measured at the gym. I'm actually pretty excited about that lol. I was tempted to take some today but I was like nah got to wait until wednesday lol.

heheh..Alrighty I can wait!, that and Fit will be back by then so she'll get see them too :)

fates_child03

03-04-2007, 05:05 PM

AtownKing187

03-04-2007, 05:11 PM

I think this is the first time I've ever known I was going to put pics up and I dont feel embarassed this time. I feel better because I've been giving it all I got lately and think I've made some decent gains.

Hey it cool...Screw what everybody else thinks...it's bout how you feel about all the hard work you've done ya know?

fates_child03

03-04-2007, 05:16 PM

AtownKing187

03-04-2007, 05:21 PM

Exactly. I'm finally starting to learn that its about making myself happy by bettering myself physically and mentally not by trying to appease everyone in the world who has no idea what I've already been through just to be in the category of average sized human instead of SUPER SIZED Human.

Yup that's it man...I love your dedication...Honestly...everytime i can't push out that extra rep I think about what you've gone through..just to be "normal"(no homo, and no offense), and that makes me wanna keep going. :)

fates_child03

03-04-2007, 05:29 PM

Yup that's it man...I love your dedication...Honestly...everytime i can't push out that extra rep I think about what you've gone through..just to be "normal"(no homo, and no offense), and that makes me wanna keep going. :)

See its things like this that keep me going everyday. It really makes me want to give it my all to show the world that people can change, that people can do it themselves without having surgery done or what not. Its all about how hard you are willing to work. Yeah I have crap genetics and I made alot of mistakes that led me to be a grotesque fat person but I really want to change that permanently. I mean I know my chances of ever being able to do a bb comp are very small but I'd love to do it to prove to the world what can be done if you truly want it.

AtownKing187

03-04-2007, 05:52 PM

See its things like this that keep me going everyday. It really makes me want to give it my all to show the world that people can change, that people can do it themselves without having surgery done or what not. Its all about how hard you are willing to work. Yeah I have crap genetics and I made alot of mistakes that led me to be a grotesque fat person but I really want to change that permanently. I mean I know my chances of ever being able to do a bb comp are very small but I'd love to do it to prove to the world what can be done if you truly want it.

You can achieve anything..with hard work and determination...like you have. You don't need to go to stage to prove yourself..you've already accomplished soooo much man!

fates_child03

03-05-2007, 05:11 AM

Weekly Weigh in time was today. Heres a link at the numbers.

Weight: 210.0 (+1.4 lbs from last week ) (+ 4.8 lbs in last 3 weeks)
Waist: 35.1 inches (-.2 inch from last week) (-.65 inch in last 3 weeks)

So far I've put on right at 5lbs while losing almost 3/4 of an inch off my waist. Very solid numbers I do believe. I will be getting my BF tested on Wednesday which probably wont be very accurate thanks to the lose skin lol but after I get that done I'll also post progress pics either Wednesday evening or Thursday morning. I think things are starting to some along nicely. Today will be a good chest blasting workout. Here is a look at my meal plans for today.

Meal 1
10 oz. Skim Milk
1.5 Scoops Whey
2 Kashi Waffles
2 tbsp. PB

Meal 2
2 Whole Eggs
4 Egg Whites
1/2 Cup Spinanch
Salsa
1 Whole wheat pita (2 pockets )

Meal 3
6 Oz. Top Loin Chop
1/2 Cup Brown Rice
1/2 Cup Broccoli, Cauliflower

Meal 4 (2 hrs Preworkout)
8 oz. B/S chicken tenders
1/2 Cup Brown Rice
1/2 Cup broccoli,cauliflower
1 med apple

Post Workout
3/4 Cup Oatmeal
1/2 cup mixed berries
1.5 scoops whey
1 med. banana

Meal 5
7 oz. Top Sirloin
1 Cup Broccoli
8 oz. skim Milk

Pre Bed
1 Cup FF cottage cheese
1/2 scoop whey
1 tbsp. almond butter

fates_child03

03-05-2007, 02:21 PM

well I am getting ready to take another dose of capsule form adrenaline I mean PU :) tonight is my chest workout day. Going to really go hard today and try to break some plateaus.

fates_child03

03-05-2007, 05:55 PM

Wow it feels oh so sweet right now. Today I not only broke but crushed 2 plateaus i hadnt been able to get through. It was a great great workout today. 16 sets of very quality chest pounding. It was the first time in my life I ever got to use 50lb db's while working chest. I didnt feel like quite as big of a wuss after tonight. Things are definitely really piecing together.

On a side not I got my BF % tested at the gym today. It almost brought tears to my eyes to know that less than 2 years ago I was at over 60% BF and today I was at 13.6%. Its unfreaken believable. It was hard for me to comprehend that I was definitely stunned. To think a right at 50% swing in my BF levels in the last 2 years it was definite motivation right there. Right now I cant help but smile.

Flat Bench DB Press
30's x 12 reps (WU)
35's 12 reps
40's x 10 reps
45's x 8 reps
50's x 6 reps (New PR)
50's x 6 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
45's x 8 reps
50's x 5 reps (New PR)

Incline DB Press ( After the first 9 working sets didnt want to risk pushing my luck going for big weight here lol)
30's x 10 reps
35's x 8 reps
35's x 8 reps
40's x 6 reps

Flat Bench Flyes
15's x 15 reps
20's x 15 reps
20's x 12 reps

Abs
Capt. Chair
x 15 reps
x15 reps
x 12 reps

Weighted Crunches
90lbs x 15reps
100lbs x 15 reps

Hanging Leg raises
x 10 reps
x 10 reps

Wow absolutely amazing day for me. I was fired up through this whole workout. Up until today whenever I'd go for a new PR id always doubt myself a little but today I felt like I could throw it up no problem. If the days to come go like this one I'll be one very happy person.

AtownKing187

03-05-2007, 06:01 PM

Awesome Job On The Pr's!!!

fitnfirm

03-05-2007, 06:18 PM

Glad to see your training going so well !!!!!!!!! We are back from the AC but not back up to par with working the boards yet. Keep up the great work !!!!!!!!

fates_child03

03-05-2007, 06:52 PM

Thanks for following guys and gals :) Glad you guys had a good time at the AC FnF I look forward to seeing you and viper around more again.

fates_child03

03-05-2007, 07:42 PM

Well I'm definitely about to start planning for a nice little weekend trip. Seeing as ALR is the main sponsor for a bbing show a couple hours from where I live June 9th. I am definitely going to have to go to this. Especially seeing as it is the weekend after my birthday that would be a nice present for myself.

fates_child03

03-06-2007, 04:41 AM

Heres an outline of my food for the day.

Meal 1
10 oz. Skim milk
2 Scoops Whey
1.5 tbsp. Almond Butter
2 kashi waffles

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz. Fat free cheddar
1 whole wheat english muffin

Meal 3
6 oz. Top Loin Chop
1/2 Cup Brown Rice
1/2 Cup mixed veggies

Meal 4 (2 hrs Pre Workout)
6 oz. Top Sirloin
1/2 Cup Brown Rice
1 med. apple

Postworkout
3/4 cup Oatmeal
1.5 Scoops Whey
1/2 Cup mixed berries
1 med. banana

Meal 5
7 oz. Top Round
Green Salad with Tomato, bell pepper, onion, broccoli
drizzled with olive oil and balsamic vinegar on top
1/2 Cup FF cottage cheese
6 oz. Skim Milk

Prebed
1 Cup FF cottage cheese
1/2 Scoop whey
1 tbsp. natural PB

fates_child03

03-06-2007, 05:36 PM

All I can say is I'd like the chance to personally shake the people of ALR's hands that picked me to get to log Primed Ultra. Not only is my focus insane right now but when you can break PR's on the last sets of a workout I dont think there is such a thing as fatigue lol. Its insane how it keeps the muscles from wearing out. It was another amazing workout tonight. My Bi's and Tri's are definitely coming along. I plan on keeping on hammering every body part as hard as I can for the rest of this log to see how far I can push my personal limits. By the way these exercises are listed Tri/ BI together because everything was supersetted.

Tricep Pushdowns
100lbs x 15 reps (WU)
140lbs x 12 reps
150lbs x 10 reps
150lbs x 10 reps
160lbs x 8 reps

E-Z Bar Curls
45lbs x 15 reps (WU)
65lbs x 12 reps
85lbs x 10 reps
85lbs x 8 reps
95lbs x 4 reps ( New PR) Feel the power!

Sull Crushers
55lbs x 12 reps
75lbs x 8 reps
85lbs x 6 reps (Tie PR)

DB Preacher Curls
25's x 12 reps
25's x 10 reps
30's x 8 reps

Overhead DB Extensions
50lbs x 10 reps
55lbs x 8 reps

Hammer Curls
25's x 10 reps
30's x 8 reps

Tricep Dips
120lbs x 12 reps
130lbs x 12 reps
140lbs x 8 reps

High Arm Cable Curls
30lbs x 10 reps (weight per hand)
30lbs x 10 reps
40lbs x 10 reps

Solid all around. Tomorrow is leg day :) Most people hate to work legs but I love it lol. I'm going to blast some hella sets tomorrow.

fates_child03

03-07-2007, 05:53 AM

First off here are some almost half way point pictures.

Now heres my menu plan for the day.
Meal 1
3/4 Cup Grape Nuts
1.5 Scoops Whey
6 ounces skim milk
1 Tbsp PB

Meal 2
2 Whole EGGS
4 Egg whites
1/2 Cup spinanch
Salsa
2 Whole wheat Tortillas

Meal 3
7 Ounces Turkey Breast Strips
1/2 Cup Brown Rice
1/2 Cup peppers, onions

Meal 4 (Pre workout)
6 Ounces Ground Buffalo
1/2 cup Brown Rice
1 med. Banana

Post Workout
3/4 Cup Oatmeal
1.5 scoops whey
cinnamon
1/2 cup mixed berries
1 med banana

Meal 5
7 ounces grilled turkey breast strips
1/2 cup oatmeal
cinnamon/splenda
4 oz. skim milk

Pre bed
1 Cup FF cottage cheese
1/2 scoop whey
1-2 tbsp natural PB

AtownKing187

03-07-2007, 04:17 PM

We will meet one day...and i'll make sure shaking hands is the first thing we do. :)

Kick ass job thus far man!

EDIT: Lookin solid in those pics man! also congrats on the new rep position!!!

fates_child03

03-07-2007, 05:00 PM

Well I was kinda nervous going in the gym for my leg day today because when I did chest 2 days ago on my last set of incline db presses I was about to set my db's down when my elbow popped and instead of the DB hitting the floor it hit me right on the top of my left quad lol. It was a little ugly colored today but it didnt hinder me. I am definitely feeling it some now but it was a great workout. I left with the nervousness gone and proud of blowing through some hard sets today.

Squats
135lbs x 10 reps
205lbs x 10 reps
225lbs x 10 reps
245lbs x 10 reps
275lbs x 10 reps (up 40lbs in the last 2 weeks)

Leg Press ( Was my last exercise my legs were pretty blown out by now)
180lbs x 10 reps
270lbs x 10 reps
360lbs x 10 reps
410lbs x 10 reps

Seated Calf Raises
160lbs x 10 reps
180lbs x 10 reps
210bs x 10 reps ( New PR)

Leg Curls
110lbs x 12 reps
130lbs x 10 reps
150lbs x 10 reps

Front Leg Ext.
130lbs x 12 reps
150lbs x 10 reps
170lbs x 10 reps
200lbs x 6 reps ( Tie PR) Last Time I maxed this machine out was alot of lbs ago for me lol.

All in all I must say I definitely have been able to walk out of the gym everyday for the last couple weeks with my head held high knowing I left nothing on the table.
I've been a little tired all week not sure why. Then about 30 mins before its time to workout I'll pop my 2 PU's and by the time I get to the gym I am fired up ready to throw some weight around. It has been a great pick me up and keep me up and focused so far.

AtownKing187

03-07-2007, 05:39 PM

good job on the legs tonight man!

fates_child03

03-07-2007, 06:00 PM

Tomorrow is one of the rough workouts for me. I have terrible shoulders and I'm trying to find the missing link to getting these bastards to start growing lol.

AtownKing187

03-07-2007, 06:01 PM

Tomorrow is one of the rough workouts for me. I have terrible shoulders and I'm trying to find the missing link to getting these bastards to start growing lol.
Arnold presses!!!! have you tried those yet?

fates_child03

03-07-2007, 06:02 PM

Yeah I need to get the form right on them. I havent tried them since I had someone to workout with so now I could try em and not be as worried about cracking myself with a db.

AtownKing187

03-07-2007, 06:07 PM

Yeah I need to get the form right on them. I havent tried them since I had someone to workout with so now I could try em and not be as worried about cracking myself with a db.

I love them! i just started useing them bout a week ago...and i have to say they are the best delt exercise i have tried to date.

fates_child03

03-07-2007, 06:13 PM

I'll definitely give them a try tomorrow. Ill probably do that DB Presses, Seated Military Presses, Front Raises, Lateral Raises than some Upright rowss and Shrugs of some kind.

AtownKing187

03-07-2007, 06:15 PM

I'll definitely give them a try tomorrow. Ill probably do that DB Presses, Seated Military Presses, Front Raises, Lateral Raises than some Upright rowss and Shrugs of some kind.

werd..:cool: You try behind the back shrugs or seated ones yet?

fates_child03

03-07-2007, 06:17 PM

AtownKing187

03-07-2007, 06:21 PM

I tried behind the back ones I definite like those I think I may do 3-4 sets of each this week. I'm definitely going to try seated shrugs tomorrow. I'm not sure even where to start with weight on those though.

ahhh...i went heavy..but not super heavy cuz on seated the weight really pulls on your traps

fates_child03

03-07-2007, 06:37 PM

what lb Db's did you do the seated ones with ?

fates_child03

03-08-2007, 04:40 AM

Heres a look at my food for the day.

Meal 1
3/4 Cup Grape Nuts
6 oz. Skim Milk
1.5 Scoops Whey
1 Tbsp PB

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
2 Whole wheat Tortillas

Meal 3
6 oz Turkey Breast Strips
1/3 Cup Brown Rice
1/2 Cup broccoli

Meal 4
6 oz Turkey Breast Strips
1/2 cup Brown Rice
1 med apple

Post Workout
3/4 Cup Oatmeal
1.5 Scoops whey
1 med banana
1/2 cup mixed berries

Meal 5
6 oz. Top sirloin
1 Cup Broccoli/ Cauliflower
8 oz. Skim Milk

Pre Bed
1 Cup FF Cottage Cheese
1/2 scoops whey
1-2 Tbsp Almond Butter

fates_child03

03-08-2007, 05:16 PM

Today is definitely probably my most frustrating day working out. My shoulders have always been terrible. I've never been able to get them to grow them so I've decided to pound them into submission. Let me tell you I did just that tonight. It was the first time in my life that I even picked up 100lb DB's. Damn did that feel good. I was like holy **** I can actually hold these and use them for something. All I can say is to hell with my crap genetics who needs em when you are willing to do whatever it takes to succeed.

DB Presses
30's x 12 reps
35's 10 reps
35's x 8 reps
40's x 6 reps

Lateral Raises
12's x 12 reps
15's x 10 reps
20's x 8 reps

Front Raises
12's x 12 reps
15's x 10 reps
20's x 8 reps

Rotary Delt Machine
80lbs x 12 reps
90lbs x 10 reps
100lbs x 8 reps

Upright Rows
75lbs x 12 reps
85lbs x 10 reps
95lbs x 8 reps (New PR)

Arnold Presses
20's x 10 reps
25's x 10 reps
30's x 6 reps
Trap Blasting Action
BB Shrugs
185lbs x 12 reps
225lbs x 10 reps
275lbs x 10 reps

Seated DB Shrugs 1st night to do these
60lb's x 12 reps
70lbs x 10 reps
75lb's x 8 reps (PR)

DB Shrugs
85's x 10 reps
90's x 10 reps
100's x 10 reps (New PR) Holy **** Batman

I must say I actually felt good at the end of this workout. I was so frustrated at the start I really almost just went home then I pulled out my old pics to give myself motivation to stop being a pussy. After that last set of DB shrugs I left in a much better humor than I think I ever have after a shoulder workout.

AtownKing187

03-08-2007, 05:19 PM

I see you did seated shrugs! and got 2 pr's!!!! VERY VERY GOOD JOB!

how'd you like them man?(the seated shrugs)

fates_child03

03-08-2007, 05:21 PM

AtownKing187

03-08-2007, 05:32 PM

Had to edit my post too I left off my arnold presses. Man the seated shrugs were awesome. That was definitely the best burn I think I've ever had in my traps. It was great. I've officially decided I'm going to stop getting depressed and bitching about my weak parts I'm just going to hammer them week in and week out until I dont have a reason to bitch anymore.

Dang straight man! Don't ever let anything...i mean anything hold you back...You have weak points..heck we all do! We just gotta put it in our heads that there are no weak points....only points we can make stronger! Arnie presses FTW!

fates_child03

03-08-2007, 05:50 PM

Exactly man. Its been a crappy week at work has kinda sucked the life out of me but I'm trying to not let it hinder my working out or focus on progressing.

AtownKing187

03-08-2007, 05:56 PM

Exactly man. Its been a crappy week at work has kinda sucked the life out of me but I'm trying to not let it hinder my working out or focus on progressing.

Great! You keep at it man!

fates_child03

03-09-2007, 04:32 AM

Alright well the next 2 days are my grow days lol. I wont be doing any serious lifting until Sunday. I am going to hit some Cardio and Abs tonight for sure and maybe tomorrow night if I get off work in time. It has been a pretty solid week for me both nutritionally and on the working out side. I am definitely having to adjust my eating some the last 2-3 days because I've been getting way too hungry lol. I ended up having to eat at about 2 am this morning because I couldnt sleep I was so hungry lol. So I'll be doing some refiguring on the old diet drawing board between now and monday.

Meal 1
1 Cup Oatmeal
1.5 Scoops whey
1/2 cup mixed berries
6 oz skim milk

Meal 2
2 Whole Eggs
4 Egg whites
1 oz. FF mozarrela cheese
1 Whole wheat English Muffin
1 med apple

Meal 3
7 oz. B/S Chicken Breast
1/2 Cup Kamut Rice
2/3 Cup peppers, onions

Meal 4
Same as 3

Meal 5
6 oz. Top Sirloin
1 Cup Broccoli
Salad with tomatos, lettuce, peppers, drizzled with olive oil and balsamic vinegar

Pre Bed
1 Cup FF cottage cheese
1/2 Scoop Sustain
2 tbsp. natural PB

I may try to squeeze another meal in before my Pre Bed snack depending on if I feel hollow again like the last couple of days lol.

fitnfirm

03-09-2007, 07:36 AM

If your getting too hungry it means you are building muscle and it needs FOOD :D You must be doing something right !

Mickfootie

03-09-2007, 07:59 AM

Great Log Fate's your doin a mighty fine job.

Hi FnF hows tricks?

fates_child03

03-09-2007, 04:13 PM

Thanks Mick I am giving it everything I can. time to go hammer out some cardio.

AtownKing187

03-09-2007, 04:20 PM

Thanks Mick I am giving it everything I can. time to go hammer out some cardio.

CARDIO FTW!!!!

fates_child03

03-09-2007, 06:24 PM

Yep shaved my 5k time down to 31 mins today I want to get it down to 25 mins in the next 6 weeks since I'm running the susan komen race for the cure April 21st.

fates_child03

03-10-2007, 03:48 AM

Alright guys and gals here is a meal outlook for the day. Its going to be a crappy day at work lol 10 hours of walking around in circles. Quality boredom time.

Meal 1
4 Kashi Waffles
1.5 Scoops Whey
SF Davinci Syrup
SF Choc Syrup

Meal 2
2 Eggs
4 Egg whites
1/2 cup spinanch
2/3 Cup Grape nuts
6 oz. skim milk

Meal 3
7 oz. B/S chicken Breast
2 Whole Wheat Tortillas
Lettuce, Tomato, Salsa

Meal 4
Same as 3

Meal 5
6-7 Oz Top round
1/4 cup Brown Rice
Peppers, Onions
1 Cup Steamed Broccoli

MEal 6
?

Prebed
1 Cup FF cottage cheese
1/2 Scoop whey
1-2 TBSP. Natural PB.

fates_child03

03-11-2007, 09:02 AM

alright here is a look at my nutrition for the day. I'll post another update later today after my workout also. The last 3 days or so have really been a challenge for me it seems like I just can't stay full. The last 3 nights running I've woke up in the middle of the night so hungry that I couldnt go back to sleep until I ate lol. First night this happened I had a couple spoonfuls of PB and a glass of water than went back to bed. Less than 2 hours later I was back up and hungry again lol. I am definitely having to do some serious meal modifying on the fly here because when I get hungry and stay hungry like this it greatly tempts me to go eat something I shouldnt lol. So I'm trying to fix this so I dont go binge eat something crappy. Now come tomorrow I'll see if I've done much damage the last few days with the calorie ramping up.

Meal 1
4 Kashi Waffles
1.5 Scoops Whey
SF Davinci Syrup
8 oz skim milk

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz. FF mozarella
2 Whole wheat tortillas
1/4 Avocado

Meal 3 (2 Preworkout0
8oz. B/S Chicken Breast
1/2 Cup Brown Rice
1/2 Cup Bell Peppers and Onions
1 med Apple

Postworkout
1 Cup Oatmeal
3/4 Cup Blueberries
1.5 Scoops Whey

Meal 4
Same as 3

Meal 5
6 oz. 93% lean Ground Beef
3/4 cup oatmeal
6 oz. skim milk
cinnamon/ splenda

Meal 6
1 can Tuna
1 cup Broccoli

Pre Bed
1 Cup FF cottage cheese
1/2 Scoop whey
2 tbsp. PB

fates_child03

03-11-2007, 01:18 PM

Well I must say I won today lol. I have been craving freaken sugar all weekend and I kept telling myself no you dont need that crap. Finally made it to workout time today and after what I just experienced the sugar craving is definitely quinched. I threw up several new Pr's today. I got 4-5 reps with DB's I couldnt budge off my chest just a week ago so it really showed me what I've been missing out on with my inconsistent diet up until the past 2 weeks or so. The strength gains are definitely coming on strong to say the least the last few weeks. I'm sure I am gaining some weight still but it doesnt visually appear to be fat.

Actually kinda an O/T moment but a girl I worked with poked me in the top of my stomach yesterday and was like ah **** that hurt. I was like huh? Then she did it again she is like thats hard. So I had to try it lol. It really feels like my ab muscles are starting to tighten up nicely underneath the skin. So that was an added bonus for the week lol. Back on topic lol here is a look at what happened in the gym for me today.

Flat Bench DB Press
30's x 12 reps (WU)
35's x 10 reps
40's x 8 reps
45's 6 reps
50's x 6 reps
55's x 4 reps ( New PR) I couldnt budge these off my chest last week

Incline DB Press
35's x 10 reps
40's x 8 reps
45's x 5 reps ( New PR) I didnt have a spotter and I was starting to shake a bit so I didnt want to risk going for rep 6 lol. I figured I'd take 5 of a new high.
40's x 8 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
50's x 6 reps
55's x 4 reps (New PR)

Needless to say after doing my DB lifts I was pretty fired up and looking for my to try and lift lol so I decided to blow through a few more sets

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
100lbs x 8 reps (New Pr)

I figure ah what the hell I'm not out of gas yet lets keep going.

Incline Flyes
20's x 15 reps
20's x 10 reps

All I can say is WOOT! lol I felt like a damn animal today. I didnt even have a spotter at the gym today but I felt strong enough to push for PR's on 3 DB exercises and wasn't even nervous about it. If I would of had a spotter I'd probably of grabbed some 60lb DB's just for ****s and giggles to see if i could of gotten em up at least once. Very nice start to the week of lifting. If the trend continues like this for the next 4-5 days I'll have a cheese eating grin painted on my face everyday in the gym.

fates_child03

03-11-2007, 08:14 PM

Well time to get some zzzz's for today I will post my weekly weight, etc updates first thing in the am.

AtownKing187

03-11-2007, 08:16 PM

Well time to get some zzzz's for today I will post my weekly weight, etc updates first thing in the am.

Night dude!

fates_child03

03-12-2007, 04:59 AM

Weekly Weigh in for me.

Weight: 211.0 lbs (1.0 lbs this week) (+6 lbs overall)
Waist: 34.9 inches (- .2 inches this week) (-.85 inches overall)

Very Solid week. Weight gain wasnt as high as the last few weeks which was very surprising considering I'm having to eat more it seems like everyday lol.

Meal outlook for today.

Meal 1
1 Cup Oatmeal
1/2 Cup Blueberries
1.5 Scoops whey
1 Tbsp. Davinci SF syrup

Meal 2
2 whole Eggs
4 Egg whites
2/3 Cup Spinanch
1 oz. FF mozzarella cheese
2 whole wheat tortillas

MEal 3
6 Oz. 93% lean Ground Beef
1/2 Cup Brown Rice
2/3 Cup mixed Veggies

Meal 4 (pre workout meal )
same as 3 except
1 Medium apple

Postworkout
3/4 cup to 1 cup oatmeal
2/3 cup blueberries
1 banana
1.5 scoops whey

Meal 5
6 oz. Top Sirloin
1 Cup Broccoli with 1oz ff cheese melted on top
8 oz. Skim Milk

Meal 6
1 Can Tuna
Peppers and Onions

Prebed
1 Cup FF cottage cheese
1/2 Scoop Whey
1-2 Tbsp. Natural PB

fates_child03

03-12-2007, 04:57 PM

Well I was feeling a little sluggish all day today, but when it counted I had some energy lol. I hit my second wind this afternoon and blew through a really nice back workout.

Lat Pulldown
100lbs x 12 (WU)
120lbs x 10 reps
130lbs x 10 reps
130lbs x 8 reps
140lbs x 6 reps (Tie PR)

BB Row
135lbs x 12 reps
145lbs x 10 reps
155lbs x 8 reps
155lbs x 6 reps

DB Row
55lb x 10 reps
65lb x 10 reps
75lb x 10 reps (New PR)

Seated Cable Row
120lbs x 12 reps
130lbs x 10 reps
140lbs x 8 reps
150lbs x 6 reps

T-Bar Rows
60lbs x 10 reps
70 lbs x 10 reps
85lbs x 10 reps

Very solid today. I am starving again today lol this is driving me nuts. I am a little scared to just seriously ramp my calories up but this hunger is driving me nuts lol.

AtownKing187

03-12-2007, 04:58 PM

VERY VERY solid today. :)

"If you're hungry...EAT!" -ATK

fates_child03

03-12-2007, 05:54 PM

Oh yeah I've been packing it down lol.

AtownKing187

03-12-2007, 05:58 PM

Oh yeah I've been packing it down lol.

hahaha!! Same for me... Don't be scared to gain a little. It's the huge amount you gotta worry about.

fates_child03

03-13-2007, 04:16 AM

Well after I workout tonight going on a mini road trip to go watch 300 at an imax theater that is about 1.5 hours away from where I live, should be a fun trip. Here is a look at mymeals planned for today.

Meal 1
1 Cup Oatmeal
1.5 Scoops whey
1/2 Cup blueberries
6 oz. Skim milk

Meal 2
2 Whole Eggs
4 Egg whites
1 oz. FF cheese
2 Whole wheat tortillas
Salsa
1/4 Avocado

Meal 3
6 oz 93% lean ground beef
1/2 cup brown rice
1/2 cup broccoli

Meal 4
Same as 3 except
also 1 medium apple

Postworkout
3/4 Cup Oatmeal
1.5 scoops whey
2/3 cup blueberries
1 med banana

Meal 5
7 oz. B/S Chicken Breast
1 Cup Broccoli
2 oz. whole wheat spaghetti
1/2 cup marianara

Meal 6
?

Prebed
1 Cup FF cottage cheese
1/2 Scoop whey
1-2 Tbsp PB

I usually dont have many carbs after my postworkout time but I'll be up for 4 hours longer than usually tonight so I'll have time to burn em off I think.

fates_child03

03-13-2007, 06:20 AM

Well this definitely isnt a good start to the day /sigh. My boss and I just had a confrontation because I refused to do things that were very morally reprehensible to me so he said either you change your attitude or leave so now I am about to go look for a new job for the first time in almost 4 years lol. I definitely couldn't afford to make a stand because of morales today but I couldn't sit there and do what was being asked of me and sleep well at night either so hopefully it will workout.

fates_child03

03-13-2007, 04:55 PM

Lol well today has been a **** hole of a day for me overall but maybe being really frustrated and angry does have a place in life after all. Because I sure as hell just used that anger for some explosive lifting at the gym. I went in there looking for a way to release pent up frustration from the events of today and I definitely left satisfied. All arm exercises were supersetted with the exercise following it in my breakdown of my workout.

Tricep Pushdows
110lbs x 15 reps (WU)
150lbs x 10 reps
150lbs x 10 reps
160lbs x 8 reps
170lbs x 8 reps (Oh Yeah )

E-Z Bar Curls
55lbs x 15 reps (WU)
75lbs x 12 reps
85lbs x 10 reps
90lbs x 8 reps
95lbs x 6 reps (New Rep High)

Skull Crushers
65lbs x 10 reps
80lbs x 10 reps
90lbs x 8 reps (New PR)

Incline Alt DB Curls
30's x 10 reps
35's x 8 reps
40's x 6 reps (New PR)

Overhead DB Extensions
55lb's x 10 reps
60lbs x 8 reps
65lbs x 6 reps

Hammer Curls
25's x 10 reps
30's x 8 reps
35's x 6 reps (Tie PR)

Tricep Dips
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps

Preacher Curls E-Z Bar
55lbs x 12 reps
65lbs x 10 reps
75lbs x 8 reps (New PR)

Yep I think sometimes anger is good. I blew through this workout in less than an hour. I was on point throughout the workout. Now if my luck just shifts and I find a good job in the next week or 2 life will be very good lol.

AtownKing187

03-13-2007, 10:27 PM

:eek: Holy pr's man !!!!

fates_child03

03-14-2007, 06:54 AM

Yep you do what can with it let it go than figure out how to move on. I'm definitely more at east today than yesterday. BTW 300 was awesome. In an Imax especially it was absolutely amazing. Well worth the 1 hr 45 min drive each way to go see it.

Meal 1
1 Cup Oatmeal
1.5 Scoops whey
2/3 Cup berries
1 tbsp. natural PB

Meal 2
2 Eggs
4 Egg whites
1 oz FF cheese
1/2 cup spinanch
Peppers, Onions
1 Whole Wheat Bagel

Meal 3
7oz. Beef Tenderloin
1/3 Cup Brown Rice
3/4 Cup Broccoli

Meal 4 (Pre Workout)
8 oz. B/S Chicken Breast
1/2 Cup Brown Rice
1/2 Cup Peppers, onions
1 med apple

Postworkout
1 Cup Oatmeal
1.5 Scoops whey
1 med banana
2/3 cup mixed berries
Cinnamon/ Stevia

Meal 5
7 oz. Beef Tenderloin
1 Cup Broccoli and Cauliflower
6 oz. Skim Milk

Prebed
1 Cup FF Cottage cheese
1 Scoop Sustain
1 tbsp natural PB

fates_child03

03-14-2007, 06:03 PM

Well today was a very strong leg day for me. I decided I'd go for 3 plates on each side on squats today. The first rep was awkward then once I got my balance set it was time to take the house. I really don't think I could ask for any better results up until this point. I've been pushing my limits and crushing most of them in every category of lifts. Its been a very inspiring last 4.5 weeks for me. Its definitely helped me to be able to focus on not trying to compare myself with others that I should just compare my results with what I've lifted before. Well here is a breakdown of the action for the day :)

Squats
135lbs x 12 reps
185lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
315lbs x 8 reps ( New PR) The glory!

Seated Calf Raises
90lbs x 15 reps
180lbs x 12 reps
200lbs x 12 reps
230lbs x 10 reps (New PR)

Leg Curls
120lbs x 12 reps
140lbs x 10 reps
160lbs x 10 reps

Front Leg Ext.
130lbs x 12 reps
150lbs x 12 reps
170lbs x 10 reps

Leg Press
270lbs x 10 reps
360lbs x 10 reps
450 lbs x 10 reps

Abs
Captain Chair
x 15 reps
x 15 reps
x 15 reps
x 10 reps

Hanging Leg Raises
x 15 reps
x 10 reps
x 10 reps

AtownKing187

03-14-2007, 10:01 PM

WHOA! 315 on squats! AWESOME MAN!!!!

fitnfirm

03-14-2007, 10:07 PM

WHOA! 315 on squats! AWESOME MAN!!!!

Ya really :mad: Looks like Im gonna have to kick it up a notch :D

fates_child03

03-15-2007, 12:23 AM

I pushed it for everything I was worth today. I knew what you were going through ATK so everyday I wanted to stop today I was thinking in the back of my head you know you will never make it to the 1st BBing show if you keep quitting.

I really want to make it and dedicate it to my deceased mom. Life definitely hasnt been the same since losing her at 15.

fates_child03

03-15-2007, 06:40 AM

Well my legs are feeling it a little bit today lol. My calf is a little sore but overall not much soreness from a good leg workout yesterday. I'm kinda amazed at this moment though. The last couple days it really has felt like I was leaning up some so I had to get on a scale and check it out and I've definitely dropped a couple pounds. I've been drinking more water lately so I dont think its due to dehydration. I'm not sure what to think seeing as I've been eating more calories than ever the last week or so lol. It just really seems like my metabolism has kicked into overdrive or something. As long as I'm not losing muscle size or strength I wont worry too much though. Never hurts to lose some of the gut lol.

Meals for Today

Meal 1
3/4 cup Grape Nuts
1.5 Scoops whey
8 oz. Skim milk
1 medium banana

Meal 2
2 Eggs
4 Egg whites
1/2 cup spinanch
1/4 avocado
Salsa
Whole Wheat Bagel
FF Cream cheese for bagel :)

Meal 3
7 oz. 95% lean ground beef
3/4 cup Oatmeal
cinnamon/ Splenda

Meal 4 (2 hrs Preworkout Meal )
7 oz. Top Round
1/2 cup Brown Rice
1/2 cup Kidney beans
Bell Peppers and Onions

Postworkout
1 Cup Oatmeal
1.5 Scoops whey
1 medium banana
1/2 cup mixed berries
Cinnamon/ Splenda

Meal 5
8 oz. Eye of Round
1.5 Cups Broccoli and Cauliflower
6 oz. Skim Milk

Pre Bed
1 Cup FF cottage cheese
1 scoop sustain
1 tbsp natural pb

Bernie

03-15-2007, 06:43 AM

Very nice log. I picked up som Primed Ultra and am really enjoying it!

fates_child03

03-15-2007, 06:46 AM

Awesome Bernie. PU is definitely a very quality product IMO. I dont know which part I like the most the focus or the anti-fatigue :)

AtownKing187

03-15-2007, 06:49 AM

fates_child03

03-15-2007, 06:54 AM

Thats right ATK. Sometimes it can suck to be a very uncontent person like myself, but it also makes you constantly strive to improve yourself in whatever you do. It does make you really hard on yourself though. I know I ride myself hard alot of days and get really frustrated with myself if I dont think I did as much as I could. People I workout with and friends always tell me I should be proud of what I've accomplished and to lighten up on myself.

I always tell them I'll be proud of what I've done in 10 years when the weight is still gone. I always laugh to myself and think lighten up on myself? Nah I'd rather be able to go to bed at night knowing I gave it 110% everyday to try and make my goals. Even if I don't make them at least there is no regrets for trying your best.

fates_child03

03-15-2007, 08:33 PM

Sorry for slacking on getting my workout updated. I was out and about getting ready for the AN Feast/ Famine Competition and the ISS Transformation Contest.
Very nice shoulder day today. I'm finally getting some strength gains here. Blew through a couple PR's today felt really good.

DB Presses
30's x 12 reps
35's 10 reps
40's x 8 reps
45's x 6 reps (New PR)

Lateral Raises
12's x 12 reps
15's x 10 reps
20's x 8 reps
25's x 6 reps (New PR)

Front Raises
12's x 12 reps
15's x 10 reps
20's x 8 reps
25's x 6 reps (New PR)

Rotary Delt Machine
80lbs x 12 reps
90lbs x 10 reps
100lbs x 8 reps

Upright Rows
75lbs x 12 reps
85lbs x 10 reps
95lbs x 8 reps

Arnold Presses
20's x 10 reps
25's x 10 reps
30's x 6 reps

Trap Blasting Action
BB Shrugs
185lbs x 12 reps
225lbs x 10 reps
275lbs x 10 reps

Seated DB Shrugs
60lb's x 12 reps
70lbs x 10 reps
80lb's x 8 reps (PR)

DB Shrugs
85's x 10 reps
95's x 10 reps
105's x 10 reps (New PR)

AtownKing187

03-15-2007, 11:19 PM

Great job on the pr's dude!

fates_child03

03-16-2007, 05:22 PM

I was slacking this morning and didnt wake up until late so I didnt have time to post my meals for today. I just got home from the gym so I'll post my meals then I'll post up my workout.

Meal 1
3/4 Cup Grape Nuts
6 oz. Skim Milk
1.5 Scoops Whey
1 Tbsp PB

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
2 Whole wheat Tortillas
1 oz. FF cheese

Meal 3
6 oz Turkey Breast Strips
1/2 Cup Brown Rice
1/2 Cup broccoli

Meal 4
7 oz. Top Round
1/2 cup Brown Rice
1 med apple

Post Workout
1 Cup Oatmeal
1.5 Scoops whey
1 med banana
1/2 cup mixed berries

Meal 5
7 oz. Top sirloin
1 Cup Broccoli/ Cauliflower
8 oz. Skim Milk

Pre Bed
1 Cup FF Cottage Cheese
1 scoops sustain
1-2 Tbsp Almond Butter

fates_child03

03-17-2007, 06:50 PM

Man its been a crazy last few days lol. Well here is a look at my meals for today.

Meal 1
4 Kashi Plain Waffles
1.5 Scoops whey
8 oz skim milk
1 tbsp natural PB
Davinci SF syrup

Meal 2
1/3 Cup Malt O meal
6 oz. 95% lean ground beef
1 med. Orange

Meal 3
8 oz. B/S Chicken Breast
1 Cup Bell Peppers and Onions
3 Whole Wheat Tortillas

Meal 4
7 Oz. Flank Steak
1/2 Cup Broccoli
1/2 Cup Asparagus
1/2 Cup Brown Rice

Meal 5
8 oz. Top Sirloin
1 Med. Baked Sweet Potato (Cut into logs baked in oven with Paprika on Top) Oh so good like this
1 Cup Cauliflower

Snack Post Cardio
1.5 Scoops whey

Pre Bed
1 Cup FF Cottage Cheese
1/2 Scoop Sustain
1 Tbsp Natural PB

fates_child03

03-17-2007, 06:56 PM

I'm still out of breath lol. I just got home from taking me a nice 7 mile run. I'm not exactly sure what spurred that decision lol. I had just gotten home from work and I was like hmm what am I going to do tonight and I was like well its nice outside I could go do some cardio. So I popped me 2 PU's and waited a few mins than decided I'd go get my legs stretched.

I went from doing a little cardio lol to deciding after I had gotten my legs warmed up that I should pount out a 7 mile run. I must say my lungs are on fire but I am very satisfied by that effort. I got my 7 miles in in just under 75 mins. Never figured I'd see the day I walked 7 miles must less ran it so it feels good.

fates_child03

03-18-2007, 06:16 AM

Well Today is going to be a long day at work so I wont get to post my workout update until probably 9pm cst tonight. I'm taking a long lunch at 2ish so I can go blast a chest workout. I'm thinking 11 hrs of work today with a killer workout in the middle will be lots of fun hehe. I'm thinking no cardio today unless I go after I get off work.

Well heres a look at the food for the day.

Meal 1
1 Cup Shredded Wheat
1.5 Scoops whey
6oz Skim Milk
Cinnamon
1 med. banana sliced up and put in cereal
(Choc PB Banana Shredded Whey is mmmm good )

Meal 2
2 Eggs
4 Egg Whites
1/2 Cup Spinanch
1 oz FF cheese
1 Whole Wheat Bagel

Meal 3 (Preworkout)
8 Ounces B/S Chicken Tenders
1/2 Cup Brown Rice
Peppers and Onions
Hot Sauce
1 med. apple

Postworkout
1.5 Scoops Whey
1 Cup Oatmeal
1 med Banana
Cinnamon/ Splenda

Meal 4
6 oz. 95% lean ground beef
2 Slices Ezeikel 4.9 Bread
Lettuce, Tomato, Onion
Mustard
8 oz Skim Milk

Snack
2 Tbsp PB
1 med. apple

Meal 5
7 oz. Top Round Steak
1 Cup Broccoli
1/2 Cup Asparagus
1/4 cup Brown Rice

Prebed
1 Cup FF cottage cheese
1 Scoop Casein

fitnfirm

03-18-2007, 08:37 AM

Meals all look good and healthy for you :) Good planning !!!!!!

AtownKing187

03-18-2007, 01:02 PM

Fate does it good when it comes to his food. :D

fates_child03

03-18-2007, 07:42 PM

Phew finally home lol. I am wore out. Spent 12 hours at work today lol. Took my lunch break and went to the gym lol. Surprisingly it was a damn good workout considering that it was stuck in the middle of a day like today. Focus and Energy throughout the workout was great. I'm dragging a little now but its all good.

Flat DB Press
35's x 12 reps
40's x 10 reps
45's x 8 reps
50's x 6 reps
55's x 6 reps

Incline DB Press
35's x 10 reps
40's x 8 reps
45's x 6 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
50's x 6 reps

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
80lbs x 8 reps

Butterfly Contractor Machine
90lbs x 12 re;s
100lbs x 10 reps
110lbs x 8 reps

I'm definitely beat right now lol. Bad part is ill be working out again at 10 am in the morning. I'm definitely going to crash and go to bed soon.

fates_child03

03-19-2007, 10:35 AM

Alright everyone just got home from the gym so let me post up my weekly weigh in etc. then I'll do my meals for the day and my workout.

Weight: 212.8lbs (+ 1.8lbs this week) (+ 7.8lbs total)
Waist: 34.9 inches (Even this week) (-.85 inches total)

Well my waist decreasing stalled out this week but putting on almost 2 lbs and not gaining any waist size was definitely pretty positive to me.

I'm at a definite cross roads and I'm not sure what to do. I really want to start cutting for the summer time to lean out some more BF and allow myself time to do it without losing muscle. Any input here guys? I'm planning on leaning out until about the second week of June than going into maintaining mode until the first of September than slow clean bulking from than until next Spring.

fates_child03

03-19-2007, 10:41 AM

Here are my meals for today.

Meal 1
1 Cup Oatmeal
1.5 Scoops Whey
6 oz. Skim Milk
cinnamon/ splenda
1 med. Orange

Meal 2
2 Whole Eggs
4 Egg Whites
Salsa
1 oz FF cheese
Whole Wheat English Muffin
FF cream cheese for muffin

Meal 3
7 oz. 95% lean Ground Beef
1/2 Cup Brown Rice
1/2 Cup Asparagus
1/2 Cup Broccoli

Meal 4 (Preworkout)
8 oz. B/S Chicken breast
1/2 cup Brown Rice
1 Cup Cauliflower
1 Med Apple

Postworkout
1 Cup Oatmeal
1.5 Scoops whey
2/3 Cup mixed berries
Cinnamon/ Splenda
1 Med. Banana

Meal 5
8 oz. Top Sirloin
1 Cup Broccoli
1 Cup Spinanch
8 oz. Skim milk

Prebed
1 Cup FF Cottage cheese
1 Scoop Sustain
2 tbsp. natural PB

fates_child03

03-19-2007, 10:51 AM

Alright and now here we go into the workout for the day lol. I had a very solid back day today. At first I wasnt sure how the day was going to go bc I was a little sluggish this morning but once I started getting ready to go workout it was go time! (Thank you PU for the energy lol)

Lat Pulldowns
100lbs x 12 reps
110lbs x 10 reps
120lbs x 8 reps
130lbs x 8 reps
140lbs x 6 reps

BB Rows
135lbs x 10 reps
145lbs x 8 reps
155lbs x 8 reps
165lbs x 6 reps (New PR)

DB Rows
50lb x 10 reps
60lb x 10 reps
70lbs x 8 reps

Low Row Machine
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps
140lbs x 6 reps

T-Bar Rows
60lbs x 10 reps
75lbs x 8 reps
85bs x 6 reps
(FYI T-Bar is brutal as the last set for back lol )

I'm also happy to say I've officially corrupted my sister and she just joined the gym where I workout so this afternoon I'm going to go up there with her and show her around and help her learn the basics etc. Well you may not be able to change the world in a day but you can change the world for 1 person everyday.

AtownKing187

03-19-2007, 12:36 PM

awesome job dude!!

fitnfirm

03-19-2007, 12:44 PM

HEY !!!! Isnt it illegal to have this many great workouts in a row?????? :D

BTW- I made a PR the other day, not in my log yet but ............................ 130 on t-bar row :p AND I made my son witness it !!!!!

fates_child03

03-19-2007, 01:16 PM

Holy crap FnF thats impressive. If I tried to do that at the start of my workout I'd be grunting and not getting the weight up lol.

fates_child03

03-20-2007, 04:44 AM

I'm a little beat today. After working out yesterday AM then spending another 2 hours at the gym last night doing cardio/abs and showing my sister how to do a bunch of different exercises I'm slightly wore out. Today is going to be a beast of a day at work so I'm not looking forward to it either. Once I get off work at 5pm cst I'm going to go workout until 6:30ish than run home eat and be back at the gym by 7:30-8ish to help my sister again tonight
Heres a look at some grub for the day.

Meal 1
1.5 Cups Kashi Go lean cereal
1.5 scoops whey
6 oz skim milk
Cinnamon
1 med. banana

Meal 2
2 whole eggs
4 egg whites
Bell Peppers, Onions
2 Whole Wheat Tortillas
Salsa
1 oz FF cheese

Meal 3
7 oz. Flank Steak
1/2 Cup Brown Rice
1/2 Cup Broccoli
1/2 Cup Peppers and Onions

Meal 4 (Pre workout)
7 oz. B/S Chicken Breast
3 oz. Whole Wheat Spaghetti
1/2 cup marianara sauce
1 med apple

Postworkout
1 Cup Oatmeal
3/4 cup berries
1.5 scoops whey
cinnamon/ splenda
1 med. banana

Meal 5
7 oz. Top Round
1 Cup Broccoli
1 Cup Cauliflower
8 oz. Skim Milk

Pre bed
1 cup FF cottage cheese
1 scoop whey
1-2 tbsp natural pb

fates_child03

03-20-2007, 05:24 PM

I've been a little wore out all day and my left calf was bothering me today so I had to take it half way careful for leg day today. I didnt want to push my luck and go for any new Pr's or anything with a gimped up calf. Overall it was still a really solid workout though.

Squats
135lbs x 10 reps (WU)
185lbs x 10 reps
225lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
315 lbs x 10 reps

Leg Press
270lbs x 12 reps
270lbs x 12 reps
360lbs x 10 reps
450lbs x 8 reps

Leg Curls
120lbs x 12 reps
140lbs x 10 reps
160lbs x 10 reps

Front Leg Ext
130lbs x 12 reps
150lbs x 10 reps
180lbs x 10 reps

Seated Calf Raises
180lbs x 12 reps
210lbs x 10 reps
230lbs x 10 reps

AtownKing187

03-20-2007, 09:34 PM

Lookin good dude! :)

fates_child03

03-21-2007, 05:23 PM

I was slacking this morning and turned off my alarm so I didnt have time to post up my meals for the day before heading to work. Heres a look at food:)

Meal 1
1.5 Scoops Whey
2 Tbsp Natural PB
Davinci SF syrup
4 oz skim milk (these 4 mixed together)
3 Whole wheat Tortillas

Oh so damn good lol

Meal 2
2 Whole eggs
4 Egg whites
1/2 Cup spinanch
Salsa
1 oz FF cheese
1 whole wheat english muffin
1 med orange

Meal 3
8 oz 99% lean ground turkey breast
1/2 Cup Brown Rice
1/2 Cup peppers and onions
Hot Sauce

Meal 4 (Preworkout)
7 oz. Top Round
1 Cup Oatmeal
1 med apple
cinnamon/splenda

Postworkout
1 cup Oatmeal
3/4 Cup mixed berries
1.5 scoops whey
1 med banana
cinnamon / splenda

Meal 5
7 oz. New york strip
1 med Baked Sweet Potato (Cut into wedges and baked in oven) Topped with paprika
8 oz skim milk

Prebed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1 oz almonds

fates_child03

03-21-2007, 05:52 PM

Wow lol I can say right now my whole body feels pretty blown out. The last few weeks have been awesome. Giving it everything plus some. Tomorrow shoulder day is going to be a challenge lol. I definitely just had the best arm workout of my life tonight. I'm feeling it too lol. all exercises are supersetted and listed with the exercise they were SS with.

Bicep EZ Bar curls
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
90lbs x 6 reps
100lbs x 4 reps (New PR) I wanted 6 reps but I couldnt get the 5th rep to go lol.

Tricep Extension
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps
160lbs x 6 reps
175lbs x 4 reps (Tie PR) Almost lifted my ass off the ground doing these lol

Alt DB curls
25's x 10 reps
30's x 8 reps
35's x 6 reps

O.H. Extensions
55lbs x 10 reps
60lbs x 8 reps
65lbs x 8 reps (These were almost too easy im going heavier here next week)

High Arm Cable Curls
80lbs x 10 reps
80lbs x 10 reps
100lbs x 6 reps
100lbs x 6 reps

Skull Crushers
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
95lbs x 5 reps (Had to put it down b4 I could get 6 almost lost it lol my tri started twitching) New PR

Hammer curls
25's x 12 reps
30's x 10 reps
35's x 8 reps

Tricep dips
130lbs x 12 reps
150lbs x 10 reps
170lbs x 8 reps

All I can say is very motivating workout today after struggling some yesterday. I'm definitely sore as hell all over today but half of that is due to having to unload 5000lbs of stuff at work the last 2 days lol. Its all gravy though shoulders to blast through tomorrow then probably a day off on friday will just be cardio / abs I figure.

AtownKing187

03-21-2007, 09:56 PM

Congrats on the Curl Pr man! :)

fates_child03

03-21-2007, 10:02 PM

Thanks bro I'm trying to keep hammering away.

fates_child03

03-22-2007, 07:22 AM

Alright here is a look at food for the day. My arms arent as sore as I figured they may be today that is definitely promising.

Meal 1
3/4 Cup Grape Nuts
6 oz Skim milk
1.5 Scoops whey
1 med orange
cinnamon

Meal 2
7 oz. 95% lean ground beef
1/3 Cup Maltomeal
Pepper

Meal 3
8 oz. B/S Chicken Breast
3 oz. Whole wheat Spaghetti
1/2 Cup marianara sauce

Meal 4 (Preworkout)
6 Oz. Top Sirloin
2 Whole wheat pita pockets
alfalfa sprouts
3 tbsp hummus
Mustard
1 med apple

Post workout
1 Cup Oatmeal
3/4 Cup mixed berries
1.5 scoops whey
1 med banana
cinnamon/. splenda

Meal 5
2 Whole eggs
4 Egg whites
1 oz FF cheese
1/2 Cup spinanch
2 Kashi Waffles
1tbsp natural PB

Prebed
1 Cup FF cottage cheese
1 Scoop Miscellar matrix
1 tbsp natural PB

AtownKing187

03-22-2007, 01:31 PM

How ya doin man?

fates_child03

03-22-2007, 01:58 PM

Not bad man just got back from playing basketball for an hour than running 5 miles lol. Now I am about to go get my hair cut than I'll be heading to the gym for a good old shoulder/ trap blasting round.

AtownKing187

03-22-2007, 02:18 PM

fates_child03

03-22-2007, 05:29 PM

Great Shoulder Workout today. Shoulders have definitely been probably my least favorite body part to work because my strength is terrible there. Well shoulders and chest lol. I really have to just go in and pound away at them because I've never had any luck with them growing much so far. Anyways enough rambling heres a look at my workout.

Shoulder DB Press
25's x 12 reps
30's x 10 reps
35's x 8 reps
40's x 6 reps

Seated Military Press
75lbs x 10 reps
85lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps (New PR)

Front Raises
15's x 12 reps
20's x 10 reps
25's x 8 reps

Lateral Raises
15's x 12 reps
20's x 10 reps
25's x 8 reps

Upright Rows
75lbs x 10 reps
85lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps (New PR)

Barbell Shrugs
135lbs x 12 reps
225lbs x 10 reps
275lbs x 10 reps

DB Shrugs
90's x 12 reps
100's x 10 reps
110's x 8 reps (New PR)

Seated DB shrugs
60's x 12 reps
65's x 12 reps
75's x 10 reps
85's x 8 reps (New PR) Wasnt sure I was going to get back up with these lol I was getting pretty blown out at this point lol.

Very solid workout tonight. Finally making some progress with the shoulders.

AtownKing187

03-22-2007, 05:33 PM

Congrats on ALL you pr's man! You're working hard!

fates_child03

03-23-2007, 05:05 AM

Well today will probably be an off day lifting for me seeing as I've lifted the last 5 days straight lol. I think today will just be some cardio / abs. Here is a look at some grub for today.

Meal 1
1 Cup Oatmeal
1.5 Scoops whey
1/2 cup mixed berries
Cinnamon/ Splenda
1 Med Orange

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz FF cheese
Salsa
1 Whole wheat English Muffin

Meal 3
7 oz. Flank Steak
1/2 cup brown rice
1/2 cup broccoli
1/2 cup onions and peppers

Meal 4
Same as 3 except
8 oz B/S chicken breast instead of flank steak

Cardio

Meal 5
6 oz. Grilled Salmon
Green Salad
1 oz FF cheese
Olive oil/ Balsamic vinegar dressing
1/2 cup FF cottage cheese

Pre bed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1.5 tbsp Natural PB

Monday I am starting some carb cycling.

fates_child03

03-24-2007, 05:25 AM

Geez I feel like crap. I've been getting a sinus infection for the last 3 days and today it is really in full force. My throat is killing me. Today is a day off from lifting thankfully. Maybe I can get to feeling some better by tomorrow I hope. Heres a look at some food for the day.

Meal 1
1 Cup Blueberry Granola
1 Cup Plain Yogurt
1.5 Scoops whey

Meal 2
2 Whole Eggs
4 Egg whites
1/2 Cup Spinanch
1 oz FF cheese
2 whole wheat tortillas

Meal 3
6 oz. New York Strip
1/2 cup Brown rice
1/2 Cup broccoli

Meal 4
8 oz. B/S chicken breast
1 cup Oatmeal
cinnamon/ splenda

Meal 5
7 oz 95% lean ground beef
1 Cup Broccoli
1 Cup Asparagus
8 oz. skim milk

Pre Bed
1 Cup FF cottage cheese
1 scoop miscellar matrix
1-2 tbsp natural pb.

Monday will the start of some carb cycling action for me.

AtownKing187

03-24-2007, 07:14 AM

Get to feeling better man.

fates_child03

03-25-2007, 06:44 PM

Sorry on not posting a menu update this morning I had to be at work at 5 Am. I just now getting home /sigh. I went and worked out on my lunch break and I am really beat right now. I have to go back to work in less than 1.5 hours for 3 more hours. Ah well heres a look at food for the day.

Meal 1
1 Cup Blueberry Granola
1 Scoop whey
8 oz. Skim milk

Meal 2
1 cup Grape Nuts
1 Scoop whey
8 oz milk
1 med Apple

Meal 3 (Preworkout)
7 oz. B/S Chicken Breast
1 Cup Brown Rice
1 Cup Broccoli

And I just now had time for meal 4 /sigh I am way off on nutrition today.

Meal 4
8 Oz New York Strip Steak
1 Cup Salad
2 Whole wheat Tortillas.

Going to figure out something to pound down again before I head back to work.

fates_child03

03-25-2007, 06:50 PM

Heres a look at my workout today. I was a little tired today that and due to having had a sinus infection for days I was actually pretty impressed with what I could do.

Flat DB Press
35's x 12 reps
45's x 10 reps
50's x 8 reps
55's x 6 reps

Incline DB Press
30's x 10 reps
35's x 10 reps
40's x 8 reps
45's x 6 reps

Decline DB Press
40's x 10 reps
45's x 8 reps
45's x 8 reps
50's x 6 reps

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
100lbs x 8 reps

Butterfly Machine
100lbs x 12 reps
110lbs x 10 reps
120 lbs x 8 reps

Fairly solid workout especially considering all the circumstances I was trying to work against.

fitnfirm

03-25-2007, 07:44 PM

I think you should be a chef :) I have an opening too ;) Hopefully your sinus issue will clear up soon, this time of year stinks !

AtownKing187

03-25-2007, 07:50 PM

Get Well Soon!!!!

fates_child03

03-25-2007, 10:13 PM

FnF I'd love to be your chef :) I had actually once considered going to culinary school lol.

fates_child03

03-26-2007, 07:41 AM

Well yesterday definitely hurt my progress a bit for the week since I couldnt get enough meals in but overall it was a solid week and a good week lifting considering all the facts. This is the start of my last week of X-F. I've seen the awesome powers it has for bulking now for the last week I'm starting carb cycling today and I'll get to start seeing its power for cutting.

Weigh In: 213.4lbs (+.6 lbs this week) (+8.4lbs overall)
Waist Size: 34.75 inches (-.15 inch this week) (-1 inch overall) :)

Weight gain was the lowest this week but I know why its like that so no problems there. Also had a great waist size reduction so I'm happy with that. Down a full inch of the waist so I'm happy with gaining 8.5lbs.

fates_child03

03-26-2007, 08:14 AM

Today is Day 1 of carb cycling for me and it will be a No Carb day. I decided I'd try out Carb cyling instead of going to a Keto style eating because IMO Carb Cycling is probably much healthier in the long run.

First off here is a breakdown of how my days will be and calorie intake wise.

No-Carb Day
15% of kcals from Carbs
45% of kcals from Protein
40% of kcals from fats

Low-Carb Day
30% of kcals from Carbs
45% of kcals from Protein
25% of kcals from fats

High-Carb Day
45% of kcals from Carbs
40% of kcals from Protein
15% of kcals from fats

Hi-Carb Day: (2700 Calories)
40% Protein x 2700 Calories = 1080 calroies from protein (approx 270g)
45% Carbs x 2700 Calrories = 1215 calories from carbs (approx 303g)
15% Fats x 2700 Calories = 405 calories from fats (approx 45g)

Low-Carb Day: (2500 Calories)
45% Protein x 2500 Calories = 1125calories from protein (approx 280g)
30% Carbs x 2500 Calories = 750 calories from carbs (approx 185g)
25% Fats x 2500 Calories = 500 calories from fats (approx 55g)

No-Carb Days: (2500 Calories)
45% Protein x 2500 Calories = 1125 calories from protein (approx 280g)
15% Carbs x 2500 Calories = 375 calories from carbs (94g)
40% Fats x 2500 Calories = 1000 calories from fats (approx 111g)

My Days will be arranged like this

Monday: No Carb
Tuesday: Low Carb
Wednesday: High Carb
Thursday: No Carb
Friday: Low Carb
Saturday: Low Carb
Sunday: High Carb

fates_child03

03-26-2007, 07:48 PM

Heres a look at my workout for today. I decided to change things up a bit and hit Shoulders today. I'm going to try to start hitting them twice in a week every other week to maybe help them grow.

Seated Military Press
75lbs x 12 reps
95lbs x 8 reps
105lbs x 6 reps

Behind Head Seated military Presses
75lbs x 10 reps
85lbs x 8 reps
95lbs x 6 reps

DB Shoulder Press
25's x 12 reps
30's x 10 reps
35's x 8 reps
40's x 6 reps

Upright Rows
80lbs x 10 reps
90lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps

Rotary Delt Machine
90lbs x 10 reps
100lbs x 8 reps
110lbs x 6 reps

BB Shrugs
135lbs x 12 reps
225lbs x 12 reps
275lbs x 10 reps

DB Shrugs
90's x 12 reps
100's x 10 reps
110's x 8 reps
110's x 8 reps

fates_child03

03-27-2007, 05:19 PM

Alright well since the forums were down this morning I couldnt post an update. So heres a look at my workout for today and I'll post another update after I get off work tonight at 11pm.
Today was Arm day and all exercises are supersetted

Tricep Pushdowns
100lbs x 15 reps
120lbs x 12 reps
150lbs x 10 reps
150lbs x 8 reps
175lbs x 6 reps
185lbs x 4 reps ( NEW PR) Oh yeah been after this one for months now trying to break it.

Ez Bar Curls
55lbs x 15 reps
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
95lbs x6 reps
100lbs x 4 reps

Skull Crushers
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
95lbs x 6 reps (My elbows were hating me lol) (New Rep High for weight)

Alt DB Curls
25's x 12 reps
30's x 10 reps
35's x 8 reps
35's x 6 reps

O.H. DB Extensions
55lb x 10 reps
60lb x 8 reps
65lb x 6 reps
70lb x 6 reps

Concentration Curls
25's x 10 reps
30's x 8 reps
35's x 6 reps
35's x 6 reps

Pretty Solid Workout I must say. I was definitely happy.

fates_child03

03-28-2007, 01:55 PM

I must say the cutting has been going amazingly well for me this past little less than a week. Even while in a calorie defecit I have had plenty of energy to do cardio and have some really solid workouts with new PR's. I have been very impressed with PU's energy and focus increase. Also to me probably the least talked about but possible the greatest advantage of PU altogether is its anti-fatigue aspect. I know not long before I started PU I was just getting back into working out and I would get worn out quickly but that definitely hasnt been the case lately.

fates_child03

03-28-2007, 11:35 PM

Just got in from work so here is a look at my leg workout today. I didnt go overally heavy on anything because I'm doing a half marathon on Sunday morning so I dont want blown out legs for that lol.

Squats
135lbs x 10 reps
225lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
275lbs x 10 reps

Front Leg ext.
120lbs x 12 reps
140lbs x 10 reps
160lbs x 8 reps

Leg Curls
120lbs x 12 reps
130lbs x 10 reps
140lbs x 8 reps

Seated Calf Raises
90lbs x 15 reps
180lbs x 12 reps
180lbs x 12 reps
230lbs x 10 reps

Not a bad leg workout just lighter and less volume than usual for me but I wanted to save some juice in the wheels for this weekend. Especially since I have to work a couple hours after my half marathon lol.

fates_child03

03-29-2007, 05:25 PM

Today was back day at the gym and it was a solid day. I'm still under the weather so my energy level has been **** all week. I'm trying to take it half way easy in hopes of clearing up by Sunday. If not 13.1 miles running is going to be almost impossible with how I feel right now. I can hardly take a deep breathe atm so I'm a little worried about this weekend.

Lat Pulldown
100lbs x 15 reps
120lbs x 12 reps
130lbs x 10 reps
140lbs x 8 reps
130lbs x 10 reps

T-Bar Rows
70lbs x 12 reps
80lbs x 8 reps
95lbs x 6 reps

DB Rows
45lb x 12 reps
55lb x 10 reps
65lb x 10 reps

Low Row Machine
110lbs x 12 reps
120lbs x 8 reps
130lbs x 8 reps

Not a bad workout but its hard to really plow into things when you cant breathe well lol. Ah well thats life.

fates_child03

04-01-2007, 02:39 AM

Sorry for the slacking the last 2 days guys. They have been my off days lifting from the gym so nothing missed there hehe. Its been a super busy but interesting last 2 days for me.
I got a phone call on Friday from the owners/ operators of the gym I workout at offering me a job because they were really impressed with me. I was awed at this point I was like wow I didnt even have to apply for a job lol. Not to mention the fact they offered me quite a bit more money than I was currently making, So that definitely didnt hurt the cause at all.
So I started working there Friday actually worked about 7 hours than had to go work 8 hours at my other job so Friday was basically shot lol. Then yesterday I had to go to a CPR certification class all morning then go to work at my other job last night. So its been a busy last 2 days and the next week or so is going to be a little frantic but I am very excited about the opportunity right now.