Andy's attempt at mass building and healthy lifestyle

[Daimozz]

this is my first journal post so bear with me......I am 37 ......have 2 boys i see every now and then............i have been working out for 2 years on and off .......the off part is from over training i guess.......but i discovered frankie's ny 5 x5 program a while ago and love it......
i have been probing around bb site for awhile checking out proper techniques advice but never took to the forums till awhile ago...... i would like to thank all for the great site and advice its been a great help

tuesday
pull
deadlift 180 lbs
tbar 155 lbs
weighted chins 10 lbs

thursday
push
fb press 195 lbs
incline press 70 lbs
weighted dips 35lbs

saturday
legs
squats 230 lbs
str leg deadlift 185lbs
weighted crunches on a ball 3 x 12


weight is to failure then i go down


i have made massive gains in weight and seems to be gains in size as well a few more weeks before i change up things

my diet
i eat about 4 times a day seems to be about the most i can fit into my day

1 big teaspon peanut butter
1/2 cupsteel oats
1 big teaspoon honey
mixed together
milk with creatine
maybe a homemade protein bar


after workout
whey drink
1 or 2
fryed chicken breast on toasted whole wheat
milk with creatine


slow cooked blade roast about 4 ounces
with a couple of potatoes and some green waxed beans
garden cocktails
2 x
i slow cook a roast and potatoes for work so its less prep time thru the week....


thats kinda what i do
i have a spare tire that just seems to stick around i have done a tonne of cardio messed with my diet and it just seems to think it can stay........so i decided to ignore it and focus more on the body building aspect get a bit more size and worry about it later on.....as u notice i am not exactly that big....... i have tho lost around 25lbs and 4 or 5 inches of my waist....

I work in a foundry........ i am inprocess technician(i do quality stuff)
i don't drive so i walk alot and ride my bike for my cardio.....
as well i used to spend a considerable time on the heavy bag.....but decided it was takin from my body building a bit......when i figured out my activity level beyond my weightlighting i was about an hour to hour and a half..... something had to go....half an hour on the bag....was too much..... i also do skipping sometimes to warm up......


thats about it i guess.....

[jtroster]

Welcome!

[Daimozz]

squats jumped 15 lbs i was naughty and added 15 lbs ...tho my st dead lifts have been a struggle and need to work on my form and hurt too much to finish the 5th setat 180 lbs......

[ChocoChick]

Welcome. :)

[Daimozz]

well i have discovered why u need a healthy breakfast............ i had 2 donuts this morning for some reason....... and my workout was incredibly sluggish and i am sure that last night out didn't help my performance.....i squeezed out 195 on the flat bench press........... only did one set of 70 lbs before dropping to 65 on my inclines......... dropped back on the military pressess as well...... and gave up on my tricep dips....... not a great all round work out nor did i feel the normal juiced up i normally do.......

[Daimozz]

well kinda been sloppy here on keeping this up............ almost finished my 5 x5 @ 200 but missed it by the last rep:(......made progress on my inclines @ 70 lbs.........deadlifts(185) and my tbar(155) rows all jumped easily....... squats i am still jumping 10lbs a week up to 275 @ 5 x 5 next week and my standing deadlifts are now going back(185) and i am doing them much less pain.......changed my form thanks to the people on here.............and use a mirror as well bend my knees......throwing in more cardio.........hitting the bag again.....as well as few odds an ends....might do some jogging to boot

[mom24boys]

welcome and you've made great progress according to your pics :)

[Hibiscus09]

Welcome! You don't look spare tire-ish in your avatar. Nice photo!

Good luck to you! :)

[user464444132bbg]

Good progress! Nice to see you brought this journal back. It's hard to keep up with sometimes, I've let mine go to wayside...

I need to seriously think of doing the 5x5 someday soon. Maybe next winter when I do my bulking phase again. I'll probably be asking you tons of questions.

[joed]

I'll follow your journey if you post regularly. Deal?

[Daimozz]

welcome and you've made great progress according to your pics :)

thanks i give credit to the 5 x5 and a bit of an increase in diet maybe i'll get to ur body level of fat someday:P

[Daimozz]

[QUOTE=Fitnessfreak8;40734941]Good progress! Nice to see you brought this journal back. It's hard to keep up with sometimes, I've let mine go to wayside...

I am helping u with ur journal by keeping it on the top.......:P

[Daimozz]

Welcome! You don't look spare tire-ish in your avatar. Nice photo!

Good luck to you! :)

thanks.....and i sucked her in pretty good lol.....

[Daimozz]

I'll follow your journey if you post regularly. Deal?

deal......and i'll follow urs if u keep urs up:)

[Daimozz]

well anyways after i hit the gym for a bit of the heavy bag and skipping did a few minutes on the stepper....i cant do the bag very long....hard on my shoulders i find:( kinda annoys me i used to love letting loose on it...ahhh well....... i went for my short run..........i guess i should have waited a bit after i ate lol.....cramps.... i made it almost 3 minutes and kinda went off and on for abit till i just walked till my legs couldn't walk anymore i am seriously out of shape lol..... anyways thats the day today

[Seosaid]

Hiya Daimozz and welcome to our board!

[Daimozz]

Hiya Daimozz and welcome to our board!

greetings Seosaid and thank you:)

[orca]

Daimozz, Awesome progress. I love the 5x5 program too. I like to hit each body part once a week, hitting 1 to 2 body parts in a workout and seemed to make very good progress in size and strength. Best of luck hitting your goals and I'll be watching this one too!

[Izzy04]

Hello There,

LOL about eating and then running! The other way around works much better :)

[Daimozz]

Hello There,

LOL about eating and then running! The other way around works much better :)

:P :P :P :P

[Daimozz]

Daimozz, Awesome progress. I love the 5x5 program too. I like to hit each body part once a week, hitting 1 to 2 body parts in a workout and seemed to make very good progress in size and strength. Best of luck hitting your goals and I'll be watching this one too!

i love the 5 x5......my weights are zooming on alot of my stuff....... prolly 5 lbs a week at least......but there are some ones that i struggle with.....military press is getting slow....... incline press is a struggle at times...and my chins......but as for the squats, bench and deads they are all about 50 lbs or more since i started this routines 2 months ago.....squats are prolly around 70 lbs or more.......

[HoosierHardGain]

Hey Daimozz...thought I'd stop in and take a look around. Workouts looking good...good luck with it all!

[Daimozz]

walked today to the gym instead of biked then a bit of heavy bag......skipping rope and a quick stay on the stepper then i helped the owner and her co op student with their workouts and then i made some homemade protein bars for the gym.......

[justtryn]

Hey Diamozz - just thought I'd stop by to say hello. Workouts are looking strong, man!

[user464444132bbg]

Daimozz, what days do you do weights? Those homemade protein bars sound good. Yummy!!

[Nikonguy]

Keep on doing what you're doing Daimozz because it sure is working!

[Daimozz]

Daimozz, what days do you do weights? Those homemade protein bars sound good. Yummy!!

tuesday thursday and saturday....was monday wed fri.....but switched it up to help out at the gym........ the protein bars are a pretty easy thing to make up....... heres the recipe if ur interested.....




2 c. peanut butter
1 c. honey
1 c. chopped pecans
1 c. brown sesame seeds
1 c. sunflower seeds
1/2 c. coconut
1 c steel oats
1 c almonds(crushed/chopped)
melt the honey and pb then pour ontop of all ingredients mix together then put into a pan press down till flat and equal refridgerate .........wait a few hours then cut up...... and store as u please
add in some whey powder if u so desire......the honey and pb are what makes it all stick together so kinda mess with it to get the right consistancy and add or change what ud like and the honey i use is non pasteurized .....tastes much better then the mixed honey u get at the stores......not as strong but as sweet..... it only costs me about 16 bucks or so for the ingredients and i can get about 20 bars outta it....nice snack and somewhat healthy to boot....somewhat lol:D

[Daimozz]

Hey Diamozz - just thought I'd stop by to say hello. Workouts are looking strong, man!

thanx man!!! u 2....i seen ur pics too dude ......no way ur fat!!!! omg what is the matter with some people........

[Daimozz]

Keep on doing what you're doing Daimozz because it sure is working!

thanx alot!!!

[justtryn]

Thanks man - I appreciate it

[user464444132bbg]

tuesday thursday and saturday....was monday wed fri.....but switched it up to help out at the gym........ the protein bars are a pretty easy thing to make up....... heres the recipe if ur interested.....




2 c. peanut butter
1 c. honey
1 c. chopped pecans
1 c. brown sesame seeds
1 c. sunflower seeds
1/2 c. coconut
1 c steel oats
1 c almonds(crushed/chopped)
melt the honey and pb then pour ontop of all ingredients mix together then put into a pan press down till flat and equal refridgerate .........wait a few hours then cut up...... and store as u please
add in some whey powder if u so desire......the honey and pb are what makes it all stick together so kinda mess with it to get the right consistancy and add or change what ud like and the honey i use is non pasteurized .....tastes much better then the mixed honey u get at the stores......not as strong but as sweet..... it only costs me about 16 bucks or so for the ingredients and i can get about 20 bars outta it....nice snack and somewhat healthy to boot....somewhat lol:D

Cool! Thanks! I'll have to try this, looks much healthier then the ones I eat (Clif and Luna's).

[mom24boys]

thanks i give credit to the 5 x5 and a bit of an increase in diet maybe i'll get to ur body level of fat someday:P


now why would you wanna go up??? :)
I am gonna try that recipe too..as soon as i find more hours for my day :)

[flywheel99]

thanks for stopping by my journal.

i need to read more about the 5 x 5 program. how long have you been doing 5 x 5?

good luck with everything.

[Daimozz]

thanks for stopping by my journal.

i need to read more about the 5 x 5 program. how long have you been doing 5 x 5?

good luck with everything.

just 10 weeks...... 2 more to go before i switch stuff around.......its a 12 week rotation


and thank you for popping bye

[Daimozz]

now why would you wanna go up??? :)
I am gonna try that recipe too..as soon as i find more hours for my day :)

up? i wish :P lol
thanks for coming by

[Daimozz]

Welcome! You don't look spare tire-ish in your avatar. Nice photo!

Good luck to you! :)

i would like to thank your for stopping bye...


Welcome. :)
thank you for ur greeting.......


welcome and you've made great progress according to your pics :)
thank you for the compliment and i see u have made great progress as well and thank you for coming by too:)

Good progress! Nice to see you brought this journal back. It's hard to keep up with sometimes, I've let mine go to wayside...

I need to seriously think of doing the 5x5 someday soon. Maybe next winter when I do my bulking phase again. I'll probably be asking you tons of questions.
thanks you for all your advice and as well dropping by;)

[Daimozz]

Hiya Daimozz and welcome to our board!
thanks yo very much for welcomg me!

Daimozz, Awesome progress. I love the 5x5 program too. I like to hit each body part once a week, hitting 1 to 2 body parts in a workout and seemed to make very good progress in size and strength. Best of luck hitting your goals and I'll be watching this one too!
greeets you welcome and concurs!


Hello There,

LOL about eating and then running! The other way around works much better :)
:P thanks for the humour and visiting.....

Hey Daimozz...thought I'd stop in and take a look around. Workouts looking good...good luck with it all!
thanks for coming and the luck:)

[Daimozz]

okies here she goes
dead lifts @ 140 + 45 bar
5 x 5 complete 3 minute rest next 150

tbar rows @ 155
5 x 5 complete
next 165

chinups @ 10 lbs
5 x5 complete next 15 lbs

timing between was a bit sloppy
people talking.. me talking.... lol oh well...
dead lifts went really well... i was pleased
happy i made gains on chinups they been wagging behind
wasn't happy with my times in between were starting to stretch a bit beyond the 3 minutes tho frankie said between 2-5 minutes rest so i guess i am not that outta whack really over all a good work out.....

[user464444132bbg]

Excellent workout! I love chins, pullups and wide grip pullups. I need to start adding weights to mine. Great job on the deads, too. Those make me cringe because I hurt my low back in the early 90's doing a dead. Took years for that injury to heal. I still don't do deads heavy. Kind of bums me out because I love doing them.

[Daimozz]

i learned to use a mirror recently won't work out without now.....

[chrisbute]

A belated hello! I see you did T-Bar rows. I miss doing them since my gym doesn't have that piece of equipment. It hits the back (in my humble opinion) slightly better than the compound row. I have been lobbying for one.

[Daimozz]

A belated hello! I see you did T-Bar rows. I miss doing them since my gym doesn't have that piece of equipment. It hits the back (in my humble opinion) slightly better than the compound row. I have been lobbying for one.

have u tried using a vbar grip ....steal the attachment from the row machine and throw it on a bar or just use the bar straight length like that? its not exactly the same but its similar for now until u can convince them otherwise.......ours is ancient but does what it needs too.....

[Daimozz]

i have decided i need to focus on my diet as i seem to have gained some unwanted weight around my mid section in the last couple of weeks:(

1 cup of steel oats with raisons/milk
1 cup of milk/creatine

a can of tuna in a salad(romaine lettuce)
1 cup of milk/creatine

slow cooked blade roast/ 1 cup of brown rice and mixed veggies in tomato sauce x 2

here are the values i came up with for this


food calories protein fat carbs

1 cup steel oats 640 24 12 27
1/4cup raisins 129 1.2 .3 30
2.5 cups milk 325 22.5 12.5 30

1 can tuna 120 28 .6 0


4 oz blade roast 364 32 28 0
4 oz blade roast 364 32 28 0
1/2 cup brown rice 113 2.5 1 22.5
1/2 cup brown rice 113 2.5 1 22.5
1 cup tomato sauce 140 4 2 26


also one rice protein shake.....

[chrisbute]

have u tried using a vbar grip ....steal the attachment from the row machine and throw it on a bar or just use the bar straight length like that? its not exactly the same but its similar for now until u can convince them otherwise.......ours is ancient but does what it needs too.....

Good idea. I love to improvise. Why didn't I think of it??

[justtryn]

Hey Andy - good work in here - good luck with the diet rework.

[Tifflex]

Nice looking workouts in here. Good luck with your goals!

[Daimozz]

todays cardio.......
1130 am
10 minute on the heavy bag split in 2 5 min
skipping rope 5 min- 1 min sets
10 min joggin
12 min stepper
(10 min bike there and back)



345 pm

5 min skipping 1 min sets
10 min jogging/walking(lower back getting sore)
10 min heavy bag 2 5 min sets
(15 min walk there and back)

[user464444132bbg]

So I checked out your foods. Right now you are at 2308 calories. Did you get my pm about your calorie intake? What are your thoughts on it? Too low?

I didn't add up the rice protein shake because you didn't have the ratios for that so you are a bit higher then 2308 right now. I'm assuming you have one or two more meals to eat?

Great workout! :)

[mom24boys]

HaPpY hUmP dAy sweetie :) great job on the cardio.

[Daimozz]

So I checked out your foods. Right now you are at 2308 calories. Did you get my pm about your calorie intake? What are your thoughts on it? Too low?

I didn't add up the rice protein shake because you didn't have the ratios for that so you are a bit higher then 2308 right now. I'm assuming you have one or two more meals to eat?

Great workout! :)

that was based on my 4 times a day eating....... i am switchng over to 6 times a day tomorrow..... cutting up the breakfast in to meals and adding another can of tuna prolly with some apple sauce....i think the calorie count sounds ok....might be a bit high i don't know lol..........i am gathering from your knowledge it should be close..atm tho i am finding it hard with the smaller meals my stomach is crying for more food:(

[user464444132bbg]

Yea, but you'll be eating more frequently so it should equal out. Although I do find myself hungry all day long. I can eat from the time I get up to the time I go to bed. It's a good thing I follow this structure or I'd be a cow right about now. Just see how your body responds and go from there. :)

[Daimozz]

food calories protein fat carbs

1 cupsteel oats 640 24 12 27
1/4cup raisons 129 1.2 .3 30 7am-8am&10am(split up into 2 meals)
2.5 cups milk 325 22.5 12.5 30

1094

tuna 120 28 .6 0 5 pm
1/2 cup brown rice 113 2.5 1 22.5
tuna 120 28 .6 0 8 pm
1/2 cup brown rice 113 2.5 1 22.5

1 cup apple sauce 140 4 2 26 (for both meals)

606

tuna 120 28 .6 0 12pm
romaine lettuce
tuna 120 28 .6 0 230pm
romaine lettuce
1 cup tomato sauce 140 4 2 26 (for both meals)
4 cups of milk 400

380

italian mixed veg 100


2580
late night snak of cottage cheese 200

that what i have scheduled in atm for my diet tomorrow maybe add in some cottage cheese before bed time? or add some chicken for tuna depending on things.....


need to add some more calories here......not sure what tho...

[Daimozz]

12 pm


a few minutes skipping and on the heavy bag(didn't wanna over do bag as chest and shoulders later on)
12 minutes stepper
10 minutes on bike

3pm

flat bench205 205/200 200 200 200(slipped by here barerly hehe)
incline 70 70 70 70 70 didn't make the last rep here just missed it by a few inches:(

military presses 115 115 115/110 110 110 ok this was a struggle i am guessing cause of the heavy bag workout and minor gains on my chest my shoulders are getting tired wasn't anything there to even push with.........
an ok work out no huge gains but some.....tho my shoulders were kinda of a slip backwards.......also tried working out later..... didn't seem to work for me ......... i think had less energy ....... going bak to my noonish workouts......

planning on a long walk with my dog.......didn't get to it because of the rain yesterday.......

[user464444132bbg]

Great workout. Aren't you still doing the 5x5? You did 6 sets here. Awesome job and great poundage you are using. I really want to start training this way. How many minutes break do you take between each set?

[Daimozz]

3 minutes approx.......... says 2-5 .......kinda go by how u feel.........the weights with the / between the numbers are were i failed with the one weight and went down 5 lbs

also just finished 1.5 hour walk with my dog

[Darracq]

Excellent workout! I love chins, pullups and wide grip pullups. I need to start adding weights to mine. Great job on the deads, too. Those make me cringe because I hurt my low back in the early 90's doing a dead. Took years for that injury to heal. I still don't do deads heavy. Kind of bums me out because I love doing them.

sorry for the hijack, but i hurt my back doing deads the other day, where did you hurt yours, mini is real low in my back when i was going down felt like something tore or somthing. real stiff and sore, its only been a few days since i did it. I benched and did pull ups with no pain though.

[Darracq]

Nice work man.

What are you going to do after the 5x5? i have though about doing 5x5 but never could get myselft to try it.

[Daimozz]

just change it up........ front squats instead of dead......switch the presses around........ dead lifts to sumo deads stuff like that.......i have trouble putting on muscle it seems and this has been the most gains i have had in 2 years....i dun plan on changing to another routine quite yet......unless i am trying to shape up........thanks for coming by too

[Spitfire-1]

Hey :)

Mix some herbs into your cottage cheese.....corriander,basil or chives is good. Stops it being boring.

Trying to come up to date with your journal mate, you do a lot of bag work I see, that must be hard to work in with weights, I find it enough to add in some power walking...LOL

How long have you been doing the 5x5?

[HoosierHardGain]

Great looking workout Daimozz. Now get some rest this weekend.

[Daimozz]

Hey :)

Mix some herbs into your cottage cheese.....corriander,basil or chives is good. Stops it being boring.

Trying to come up to date with your journal mate, you do a lot of bag work I see, that must be hard to work in with weights, I find it enough to add in some power walking...LOL

How long have you been doing the 5x5?

thanks for the advice...... and yea it seem to affect my shoulder work out.....but i love it......thanks for coming by:)

[Daimozz]

rest? there is no rest for the wicked?!! mwahahaha ........ok sorry ya i need rest i took it today .......slacker that i am........ and it would seem i am having some serious gas issues ......i am thhinkin i am having trouble with protein:( if it is does anyone have any suggestions for me?

[Daimozz]

think i have solved the gas problem.........eat slower .......less water while i am eating and more acid foods....... and enzymes:|
oh ya.....i had a horrid day as far as diet went......... buddy made me eggs bacon and toast...... thats all i had till 230 pm and i ate at swiss chalet half a chicken and fries( can i hear the gasps now?) inno i was bad but no choice....... also had a few bananas in between tho...... and then my tuna, rice, applesauceand veggie mix with a banana and garden cocktail .........in a few some cottage cheese and some more garden cocktail..... tomorrow will prolly be as bad..... a diet as i am on the road again:(

[jocularric]

My good man Andy thou hast been around and made thyself known hither and yon. Thou art supportive and did'st drop a word nay not a few to the knights and dames of this realm. Thou hath shown thyself a fellow wielder of the order of iron and steel. 'Tis fitting that thou should'st have a title. I do hereby dub thee Sir Andy the Glib. Mayest thou always be found a friend, loquacious in word and deed, and a wielder of iron and steel.

[mom24boys]

Have a great weekend sweetie :)

[BigBT]

I do hereby dub thee Sir Andy the Glib.

Andy the Glib??? Didn't he sing for the Bee Gees?

Swiss Chalet? I have fond memories of that hotel in high school. You used to be able to get a room for about $20 and cram as many kids in there as possible. Never a complaint because the rooms on either side were doing the same thing!

Don't sweat the bad meals. You've been working hard enough where an occassional slip shouldn't matter.

[Daimozz]

heh bad meals again.......lets see super subs at a deli with a v8 and a milk.....then 5 burgers at fast eddies and a tuna sandwich later on.......did i mention the large amounts of beer drank? shhh dun tell ...... adventures in london and bars:0....missed a workout today will have to do it tomorrow.......

[jocularric]

heh bad meals again.......lets see super subs at a deli with a v8 and a milk.....then 5 burgers at fast eddies and a tuna sandwich later on.......did i mention the large amounts of beer drank? shhh dun tell ...... adventures in london and bars:0....missed a workout today will have to do it tomorrow.......
Who art thou and what hath thou done with Sir Andy the Glib--brave knight of the order of Iron and Steel?

[Daimozz]

Who art thou and what hath thou done with Sir Andy the Glib--brave knight of the order of Iron and Steel?

he art quite hungover and he shall be dragging his sorry ass to the gym on thus wondrous day doing punishing like squats till hopefully he doth puke all over thus mirror as punishment for his crimes against his art body

[Daimozz]

Andy the Glib??? Didn't he sing for the Bee Gees?

Swiss Chalet? I have fond memories of that hotel in high school. You used to be able to get a room for about $20 and cram as many kids in there as possible. Never a complaint because the rooms on either side were doing the same thing!

Don't sweat the bad meals. You've been working hard enough where an occassional slip shouldn't matter.

hehe well i need to get back on track today ......thanks ......

[Daimozz]

Have a great weekend sweetie :)

thanx and u 2 have a very happy moms day

[user464444132bbg]

he art quite hungover and he shall be dragging his sorry ass to the gym on thus wondrous day doing punishing like squats till hopefully he doth puke all over thus mirror as punishment for his crimes against his art body

LMFAO!! Have fun with that! :)

[Daimozz]

ya well no puking started off at 300 lbs for squats and dropped to 265....... which is still much over what i did last week...it was kinda messy alot of dropping of weights but legs are kinda stiff atm so it was good...........sweated my ass of doing them anyways.......
squats(3 minute rest)
300x3/280x2
280x2/265x3
265x5
265x5
265x5

st dead lifts
190x5
190x5
190x5
190x5
190x5

3x12 ball crunches with 30 lbs on chest
1x12 hanging knee raises
2x6 hanging knee raises
30 minutes walk there and backx2(forgot my keys to the gym:|)
ps i seem to have started loosing my water retention finally thanx to all with the advice......
prolly going for a long walk with the dog later this evening......

[Husky Bob]

Not bad for working out with a HANGOVER!!!

You're startin' out where I top off (and not while hungover).

And I lose alot of water too... once the "beer gates" open!

Bob

[Daimozz]

Not bad for working out with a HANGOVER!!!

You're startin' out where I top off (and not while hungover).

And I lose alot of water too... once the "beer gates" open!

Bob

heh was m ore of a punishment going up that high....yea i seem to be loosing my water too thanks for dropping by :)

[Seosaid]

LOL at the walk back for your keys!

Hope you had a great weekend!!

[jocularric]

'Tis good to have thee back Sir Andy. Some scurvy tosspot didst steal thee away. Prithee that thy dungeon work didst excise those spirits. :D

[Daimozz]

LOL at the walk back for your keys!

Hope you had a great weekend!!

heh i deservered it..... lol and thanx for coming by:)

[orca]

that's a great hangover workout...i'm sure the head was pounding even harder after tha one. Happy Monday!

[HoosierHardGain]

Nice, heavy workout, Daimozz. Good job.

[Daimozz]

that's a great hangover workout...i'm sure the head was pounding even harder after tha one. Happy Monday!


Nice, heavy workout, Daimozz. Good job.

thanks guys....... appreciate it

[joed]

Squats+Deads+Crunches=Killer WO. Funny story about forgetting your keys; you should put them on a string around your neck, like we used to do when we were kids & our folks went shopping & locked the house.

[user464444132bbg]

Wow, great workout! 300# squats? I could not even imagine that. Way to go! Those deads are killer too. Your hamstrings will be screaming at you tomorrow!

[IronIc]

Hi Diamozz, great journal. These keep us accountable!

Wonderful workouts. The 5x5 routine sounds killa! I may try that someday :)

I think it's good that we post our good and bad nutrition days. Judging from your pics, you are definitely doing something right :D


Have a great day! :)


~I

[Daimozz]

Squats+Deads+Crunches=Killer WO. Funny story about forgetting your keys; you should put them on a string around your neck, like we used to do when we were kids & our folks went shopping & locked the house.

haha:P

[Daimozz]

Hi Diamozz, great journal. These keep us accountable!

Wonderful workouts. The 5x5 routine sounds killa! I may try that someday :)

I think it's good that we post our good and bad nutrition days. Judging from your pics, you are definitely doing something right :D


Have a great day! :)


~I

thanks ....... 5x5 is for generally putting on mass..... its certainly fun for me anyways...... and thanx for the comment about the pic........and its a journal i think so it should be both good and bad........not a show boat about just the good things........thanks for coming by too

[Daimozz]

Wow, great workout! 300# squats? I could not even imagine that. Way to go! Those deads are killer too. Your hamstrings will be screaming at you tomorrow!
the 300 was punishment just to see where it took me i should be around 275 .....for 5 x5 but i decided to have some fun....... and the hams are sore today......its great that i can do those again and keep going up.........and they aren't as bad as my quads..........tho this not near as killer as ur workouts.....wow!! lol u go girl

[Daimozz]

noon aerobics...... 12 min stepper 9 min heavy bag(3 min sets) 1.5 skipping rope(calves were killin me) then an 8 min jog @ 6.5 mph and then a slow down for 4 minutes

[Chubby Mom]

HI! Diamozz, I found your Journal :D

[Daimozz]

HI! Diamozz, I found your Journal :D

heh thanks for coming bye.........waves:)

[jtroster]

Nice workout. I usually need a few sets to get up to a 300 pound squat.

[mom24boys]

Hey hotstuff :)

[Daimozz]

Hey hotstuff :)

u sure u got the right journal there hot n sassy?:P

[Tifflex]

Nice leg workout daimozz....300# squat..wow.

[Daimozz]

aerobic #2 430 pm
7 minutes rowing
13 min power walking @ 4.6 mph ooopsy!!!1thanx chi
12 min stepper
30 min walkin to gym and back

[Original Poster]

aerobic #2 430 pm
7 minutes rowing
13 miles power walking @ 4.6 mph
12 min stepper
30 min walkin to gym and back

You spent almost 3 hours powerwalking just in your 2nd cardio session of the day ?

:eek:

Happpy Monday !

[Daimozz]

You spent almost 3 hours powerwalking just in your 2nd cardio session of the day ?

:eek:

Happpy Monday !

thanks!! rather big ooopsy lol

[Daimozz]

diet for the day
1/2 cup of steel oats with apple sauce 320
1/2 banana 55
1 cup of milk 100

1/2 cup of steel oats with apple sauce 320
1/2 banana 55
1 cup of milk 100

1 can of tuna 120
1 cup of tomato sauce 60
1 cup of milk 100
1 cup of garden cocktail60

4 pces of whole wheat toast 480
3/4 tomato 30
6 pces of lean ham120
shredded cheese 30

4 pces of whole wheat toast 480
3/4 tomato 30
6 pces of lean ham120
shredded cheese30

1 can of tuna120
1 cup of tomato sauce60
1 cup of milk100
1 cup of garden cocktail60


1 cup of low fat cottage cheese100


just came home form 1.5 hour walk with the dog......

[jtroster]

For more protein in the morning try poaching two eggs in the oatmeal just as it finishes cooking. I do that with Red River cereal.

[pastorgbc]

diet for the day
1/2 cup of steel oats with apple sauce 320
1/2 banana 55
1 cup of milk 100

1/2 cup of steel oats with apple sauce 320
1/2 banana 55
1 cup of milk 100

1 can of tuna 120
1 cup of tomato sauce 60
1 cup of milk 100
1 cup of garden cocktail60

4 pces of whole wheat toast 480
3/4 tomato 30
6 pces of lean ham120
shredded cheese 30

4 pces of whole wheat toast 480
3/4 tomato 30
6 pces of lean ham120
shredded cheese30

1 can of tuna120
1 cup of tomato sauce60
1 cup of milk100
1 cup of garden cocktail60


1 cup of low fat cottage cheese100


just came home form 1.5 hour walk with the dog......
Hey Daimozz,

I just spent some time looking through your journal. Everything looks smart and solid.

Ray

[Hibiscus09]

Morning! Wowzers -- 13 miles power walking? I "power walk" on the golf course for 5 miles. LOL

Happy Tuesday and thanks for visiting my journal!! :)

[Daimozz]

uhh.........hmmmmm i use da microwave ......i have never cooked it on the stove? give me some more hints lol

[Daimozz]

that was 13 minutes....... i thought i had edited the mistake:| and thanks for dropping by:)

[user464444132bbg]

So how many miles did you really power walk? :p

[Daimozz]

Hey Daimozz,

I just spent some time looking through your journal. Everything looks smart and solid.

Ray

thanks for coming by and ur comments:)

[jtroster]

uhh.........hmmmmm i use da microwave ......i have never cooked it on the stove? give me some more hints lol
Put 1/4 Cup Red River Cereal and 1 Cup water into a small frying pan. Bring to a boil and simmer for 3 minutes. Then crack 2 eggs on top, cover and simmer for 2-3 minutes more. Slide the whole thing into a shallow bowl and eat.

[Daimozz]

thanks jt!!!

[user464444132bbg]

Put 1/4 Cup Red River Cereal and 1 Cup water into a small frying pan. Bring to a boil and simmer for 3 minutes. Then crack 2 eggs on top, cover and simmer for 2-3 minutes more. Slide the whole thing into a shallow bowl and eat.

Damn, that sounds good!

[Daimozz]

Damn, that sounds good!

ya it is........only problem was it stuck to the bottom of the pot:| lol need to practise cookin it i guess? but the eggs idea was neat.....

[jtroster]

ya it is........only problem was it stuck to the bottom of the pot:| lol need to practise cookin it i guess? but the eggs idea was neat.....
You have to stir the cereal before you add the eggs and not have it on too high a heat after it comes to a boil.

[Spitfire-1]

Hey dude

Diet is looking good :)

[Daimozz]

You have to stir the cereal before you add the eggs and not have it on too high a heat after it comes to a boil.

man i am just an ooopsy waitin to happen

[Daimozz]

Hey dude

Diet is looking good :)

thanx!
and thanx for coming by:)

[Daimozz]

pull day

dead lifts
195 5x5


tbar rows
165x5
165x1 160 x4
165 3 x 5

weighted chinups
15 x5
15x 5
15 x 4 10 x 1
10 2 x 5

not too bad a workout
also decided to switch gyms for a change........see h ow that goes.....

[mom24boys]

u sure u got the right journal there hot n sassy?:P

positive ;)

[Daimozz]

positive ;)

well hot n sassy thanx:P

[Daimozz]

well i was informed that i should consider something else other then steel oats cause they are not as high in protein as i am lead to believe.....i guess eggs is a choice..... and pb........but i trully want to limit the amount of whole wheat bread i eat as i can be somewhat gluten sensitive.....and i redid my calorie intake and it looks to be at least 3600 calories to gain mass:| so i need to redo my meals ack! lol

[user464444132bbg]

well i was informed that i should consider something else other then steel oats cause they are not as high in protein as i am lead to believe.....i guess eggs is a choice..... and pb........but i trully want to limit the amount of whole wheat bread i eat as i can be somewhat gluten sensitive.....and i redid my calorie intake and it looks to be at least 3600 calories to gain mass:| so i need to redo my meals ack! lol

Watch the pb, it's more a fat then a protein. I eat it every day, but limited quantity.

Are you sure you want to eat that much? :eek: How did you come up with that total? Are you following the BFFM formula?

[Daimozz]

what is the bffm formula? we did 2 different formulas and 3600 is muscle gain and it might be even on the low side....

[chrisbute]

I agree with FitnessFreak. 3600 calories seems excessive.

BFFM is Burn the Fat, Feed the Muscle

http://www.bodybuilding.com/fun/venuto.htm

[Daimozz]

well according to my figures........ 3146.55 is what i need for maintenance on a very low level........ off the bffm formula......i am a very active person i don't drive i walk or ride my bike wherever i go.......i do areobics 3x a week or more and i do a tonne of walking....

[jocularric]

Put 1/4 Cup Red River Cereal and 1 Cup water into a small frying pan. Bring to a boil and simmer for 3 minutes. Then crack 2 eggs on top, cover and simmer for 2-3 minutes more. Slide the whole thing into a shallow bowl and eat.
I just tried this too. Yep it's good. I had to scrape it off the bottom of the pan the first time but the second time was great. I tried to get my daughter to eat it but she wouldn't--it looked to gross for her.

Kids!

[jtroster]

I just tried this too. Yep it's good. I had to scrape it off the bottom of the pan the first time but the second time was great. I tried to get my daughter to eat it but she wouldn't--it looked to gross for her.

Kids!
I think I started a trend. I just had it this morning with some diced mango.

[orca]

I think I started a trend. I just had it this morning with some diced mango.


Put 1/4 Cup Red River Cereal and 1 Cup water into a small frying pan. Bring to a boil and simmer for 3 minutes. Then crack 2 eggs on top, cover and simmer for 2-3 minutes more. Slide the whole thing into a shallow bowl and eat.

this looks pretty good. I'm going to have to try this!

[Daimozz]

hehe the red river valley oatmeal journal come one come all and tell us ur oatmean recipes! lol ok so bad jokes.....but i am good at them.....


3.5 skipping
30 minutes on the eliptical machine
i tried something new
20 seconds fast 40 moderate slow
i forget how many calories i burned lol
20 min biking......

[Daimozz]

**************calories protein fats carbs

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12


6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10


1 cup of cottage cheese 200 30 4 14


****************2888 281 33 336.5



here is my new diet? needs maybe a few more calories....but we shall see....

[Daimozz]

2 hour walk with the dog.....

[ChocoChick]

Candy, indeed. :)

[user464444132bbg]

**************calories protein fats carbs

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12


6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10


1 cup of cottage cheese 200 30 4 14


****************2888 281 33 336.5



here is my new diet? needs maybe a few more calories....but we shall see....

This looks good. Are you still having a Whey protein shake after your workouts? That's the only thing I see missing. What's Garden Cocktail?

[Daimozz]

This looks good. Are you still having a Whey protein shake after your workouts? That's the only thing I see missing. What's Garden Cocktail?

i have some troubles digesting the protein shakes.....but i was thinkin of adding them after the work out too......garden cocktail is like a v8 but tastier and a bit better ...........

[Hibiscus09]

I get tummy issues from the whey also. I probably have them about 50% of the time post workout and have real food 50% of the time. Good job on the nutrition! I've never heard of Garden Cocktail. I prefer clamato juice over V8, but it's high in sodium and even has high fructose corn syrup. :eek: I try to only have it when I'm drinking Bloody Mary's on the golf course. :D

Happy Thursday!

[Daimozz]

Candy, indeed. :)

lol.......very sweet..... and thanx..

[Daimozz]

I get tummy issues from the whey also. I probably have them about 50% of the time post workout and have real food 50% of the time. Good job on the nutrition! I've never heard of Garden Cocktail. I prefer clamato juice over V8, but it's high in sodium and even has high fructose corn syrup. :eek: I try to only have it when I'm drinking Bloody Mary's on the golf course. :D

Happy Thursday!

its a canadian thing probably:):P............i even take enzymes to help with the digestion but the protein shakes seems a bit much at times

[Seosaid]

i tried something new
20 seconds fast 40 moderate slow
.

This is GREAT
HIIT really does make a difference!


**************calories protein fats carbs

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12

1/4 cup steel oats 160 6 3 6.75
6 egg whites 102 24
1 cup milk 100 9 12


6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

6 pieces of ham 180 30 18
sweet potatoes 249 4 58
tomatoes
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10

1 can of tuna 120 28 .6 0
1/2 cup brown rice 113 2.5 1 22.5
1 cup milk 100 9 12
1 cup of garden cocktail 60 2 5 10


1 cup of cottage cheese 200 30 4 14


****************2888 281 33 336.5



here is my new diet? needs maybe a few more calories....but we shall see....


I browsed and couldn't find you goals, so I think It's a pretty good and clean diet overall, but I am really wondering why you drink 5 cups of milk per day?

I'm biased about dairy, so I'd like to know :p

[Daimozz]

This is GREAT
HIIT really does make a difference!




I browsed and couldn't find you goals, so I think It's a pretty good and clean diet overall, but I am really wondering why you drink 5 cups of milk per day?

I'm biased about dairy, so I'd like to know :p

can't have alot of whey protein...... so i have to come up with protein in other ways....... and my goal is to put on mass..... hence the 5 x5 workout routine which is strength/mass building

[Nikonguy]

can't have alot of whey protein...... so i have to come up with protein in other ways....... and my goal is to put on mass....

No doubt you will get there! :)

[Daimozz]

No doubt you will get there! :)

thanks....... i hope so....... too.....

[Daimozz]

testing testing......

[Daimozz]

hey......what an awesome day today at the new gym.....i dunno why but i felt great......no oustanding accomplishments but def improvements....

(3min rest)

flat bench bb press
205 x5
205 x5
205 x6(over counted) lol
205 x 4 200 x 1
200 x 4 (lost energy for my last rep)
overall a 11 rep increase @ 205

incline
5x5 @70 last set did 7 instead of just 5 was easy!!

standing military press
115 x5
115 x5
115 x5
115x4 110 x1
110 x5
improvement of 5 reps @ 115
also because i felt so great included dips
5 x5 @ 35lbs
wohoooooooo! this was my last push day before a week lay off
next time it will be flat dumb bell presses, incline barbell press, db shoulder press, and prolly keep the dips for when i feel up to it....... dropped it before cause of lack of energy...

[ChocoChick]

Nice workout. How about some veggies? :D

[Daimozz]

Nice workout. How about some veggies? :D

veggies what are those:P........:P i eat them tho not alot..hence why i drink alot of garden cocktails.......veggies tend too........(run thru me quickly) don't read that if ur squeamish.....and thanx

[ChocoChick]

^^ Well, that's certainly one of the better excuses I've heard!

:)

[orca]

hey......what an awesome day today at the new gym.....i dunno why but i felt great......no oustanding accomplishments but def improvements....

(3min rest)

flat bench bb press
205 x5
205 x5
205 x6(over counted) lol
205 x 4 200 x 1
200 x 4 (lost energy for my last rep)
overall a 11 rep increase @ 205

incline
5x5 @70 last set did 7 instead of just 5 was easy!!

standing military press
115 x5
115 x5
115 x5
115x4 110 x1
110 x5
improvement of 5 reps @ 115
also because i felt so great included dips
5 x5 @ 35lbs
wohoooooooo! this was my last push day before a week lay off
next time it will be flat dumb bell presses, incline barbell press, db shoulder press, and prolly keep the dips for when i feel up to it....... dropped it before cause of lack of energy...

another nice workout...aint it great to see improvementsenjoy the week off

[Spitfire-1]

Hey dude

Nice w/out

Do you find that your military press is marred by the chest work at all ??

I can't do chest and shoulder work on the same night, I find it too taxing on the same muscle groups

[Daimozz]

yes...... but its suppose.....too....... since i don't do alot of isolation exercises...... the program is based on core exercises........ push, pull and legs....its designed to work triceps and shoulders on that day.....tho my biceps get pretty pumped......and give it a 7 day rest......i had originally dropped tricep dips cause of exhaustion.....and some days my shoulder workout does suffer....... but i figure it all works out its a matter of working to failure.....maybe i am wrong .......but my shoulders don't look too bad so i am not overly concerned yet........

[Daimozz]

another nice workout...aint it great to see improvementsenjoy the week off

thanks!

[Daimozz]

^^ Well, that's certainly one of the better excuses I've heard!

:)
i am king of excuses madame hot sutff:P

[justtryn]

good workout, man. I like your excuse on the vegi's too... I'll have to try that one out. :)

[user464444132bbg]

Nice workout!! Very impressive.

About all that milk you drink. You might want to try and find another protein source. Milk (especially whole milk) leans more towards fat then protein. Maybe add in some egg whites once in a while? :) Just a suggestion.

[jocularric]

Nice workout there and I like your routine--I taking some notes--I need to come up with a plan with fewer exercises for my next cycle.

[Daimozz]

Nice workout!! Very impressive.

About all that milk you drink. You might want to try and find another protein source. Milk (especially whole milk) leans more towards fat then protein. Maybe add in some egg whites once in a while? :) Just a suggestion.

its 1% milk......... and i already eating a dozen eggwhites :P

[Daimozz]

Nice workout there and I like your routine--I taking some notes--I need to come up with a plan with fewer exercises for my next cycle.



thanks!
in a week i am going to post my progress in this routine after a 12 week cycle and see the gains i have made both in weight and in size......and what the new cycle will be....if ur interested.......

[Daimozz]

forgot about my walk 2 hours with dog..........seemed everyone and their dog had the same idea....lol grrrrrrr
and diet same as above except some apples and some californian frozen veggies with some spinach.....for hot chocolate girl......:P

[IronIc]

Looks like you had a good workout day :)

As far as diet goes, I'm lucky because I actually like veggies! ;)


~I

[mom24boys]

Hiya Mozz ;)

[jocularric]

thanks!
in a week i am going to post my progress in this routine after a 12 week cycle and see the gains i have made both in weight and in size......and what the new cycle will be....if ur interested.......
Thanks Andy. It will be good reading about your success and thoughts about it. Then I pick up some ideas on what I can use.

[dbx]

flat bench bb press
205 x5
205 x5
205 x6(over counted) lol
205 x 4 200 x 1
200 x 4 (lost energy for my last rep)
overall a 11 rep increase @ 205

incline
5x5 @70 last set did 7 instead of just 5 was easy!!

standing military press
115 x5
115 x5
115 x5
115x4 110 x1
110 x5
improvement of 5 reps @ 115
also because i felt so great included dips
5 x5 @ 35lbs
wohoooooooo! this was my last push day before a week lay off
next time it will be flat dumb bell presses, incline barbell press, db shoulder press, and prolly keep the dips for when i feel up to it....... dropped it before cause of lack of energy...


Nice workout, Daimozz. I found that when I did BP and Incline first, my dips would suffer a bit. But when I do a different exercise that doesn't include chest...and then did dips...it helped a good bit.

Enjoy your time off :)

[pastorgbc]

Hey Daimozz,

Nice workout. Enjoy the week off.

Ray

[ChocoChick]

forgot about my walk 2 hours with dog..........seemed everyone and their dog had the same idea....lol grrrrrrr
and diet same as above except some apples and some californian frozen veggies with some spinach.....for hot chocolate girl......:P

What are Californian veggies?

Apple dipped in peanut butter = yummy. :)

Have a great weekend!

[Hibiscus09]

Morning, daimozz! :)

Happy, happy Friday!! Enjoy your weekend!

[orca]

What are Californian veggies?

Apple dipped in peanut butter = yummy. :)

Have a great weekend!

Natty PB and apples....love the stuff.

[scienceteacher]

GREAT transformation you have made, enjoy the week off.

[HoosierHardGain]

Hey D...hope ya gave a great weekend.

[jtroster]

Happy May 2-4 weekend!

[Daimozz]

Nice workout, Daimozz. I found that when I did BP and Incline first, my dips would suffer a bit. But when I do a different exercise that doesn't include chest...and then did dips...it helped a good bit.

Enjoy your time off :)
was thinking of maybe going to a 4 day split will be coming up with some ideas shortly

Hey Daimozz,

Nice workout. Enjoy the week off.

Ray
thanx ray!!! i will and u 2

What are Californian veggies?

Apple dipped in peanut butter = yummy. :)

Have a great weekend!
braccoli, coliflower and carrots(excuse my spelling)

Morning, daimozz! :)

Happy, happy Friday!! Enjoy your weekend!
thanks hibby u 2!!

Natty PB and apples....love the stuff.
will have to try it lol!

GREAT transformation you have made, enjoy the week off.
thanks man have a good weekend 2

Hey D...hope ya gave a great weekend.
u 2 man thanx!

Happy May 2-4 weekend!

u 2 .....don't party too hardy eh:P


just finished a 2.5 hours walk and boy i am starved

[Daimozz]

4 day split idea thus far

mon
chest/back
deadlifts5x5
rows3x8
bp5x5
inbp-3x8

tuesday
legs/abs
squats5x5
front squats3x8
st dl(w db's)5x5
weighted ball crunches 3 x 20


wed
bicep/triceps
weighted chinups 5x5
barbel curls3x8
close grip bench5x5
dips3x8


thurs
shoulders/abs
military press 5x5
shoulder press 3 x 8
incline weighted situps


with friday sat and sunday for cardio
then begin again....

[jtroster]

You are missing lunges or some other glute-specific exercise.

[orca]

4 day split idea thus far

mon
chest/back
deadlifts5x5
rows3x8
bp5x5
inbp-3x8

tuesday
legs/abs
squats5x5
front squats3x8
st dl(w db's)5x5
weighted ball crunches 3 x 20


wed
bicep/triceps
weighted chinups 5x5
barbel curls3x8
close grip bench5x5
dips3x8


thurs
shoulders/abs
military press 5x5
shoulder press 3 x 8
incline weighted situps


with friday sat and sunday for cardio
then begin again....

here's a split 5x5 split that work well for me, trying to get 4 exercises in for each body part with a 75 second rest in between sets and 2-3 minutes between exercises. On big bench days or squats I'd go for 2 minutes rest between sets.

Day 1 Chest and forearms
Day 2 Legs/Glutes
Day 3 rest/cardio
day 4 shoulders and tri
day 5 rest/cardio
day 6 back and bi
day 7 rest/rest/rest

I never did a lot of cardio so most of the rest/cardio was usually just rest.

[Daimozz]

here's a split 5x5 split that work well for me, trying to get 4 exercises in for each body part with a 75 second rest in between sets and 2-3 minutes between exercises. On big bench days or squats I'd go for 2 minutes rest between sets.

Day 1 Chest and forearms
Day 2 Legs/Glutes
Day 3 rest/cardio
day 4 shoulders and tri
day 5 rest/cardio
day 6 back and bi
day 7 rest/rest/rest

I never did a lot of cardio so most of the rest/cardio was usually just rest.
interesting ideas....tho the tricep and shoulder day was something i was trying to avoid for fatigue reasons....thanks

[Daimozz]

4 day split idea thus far

mon
chest/back
sumo deadlifts5x5
bb rows3x8
db bp5x5
in bb bp-3x8

tuesday
legs/abs
squats5x5
front squats3x8
st dl(w db's)5x5
weighted ball crunches 3 x 20


wed
bicep/triceps
weighted chinups 5x5
barbel curls3x8
close grip bench5x5
dips3x8


thurs
shoulders/glutes/abs
military press 5x5
shoulder press 3 x 8
lunges 5 x 5
incline weighted situps 3 x 20


with friday sat and sunday for cardio
then begin again....

id like to keep my weekends as free as i can hence why i lean to this split......but any other ideas are welcomed....and i added in some glute training for jt:P

[Daimozz]

ok today so far....
930 am 2.5 hour walk
1230 pm 40 min on elip(3.18 miles)
30 min hiit(20 seconds 100 rpm 40 sec 65 rpm), 8 min mod and 2 min cold down
315 pm
45 min swim ( 2-4 lengths and a breather not as in shape as i appear to be lol)

[user464444132bbg]

its 1% milk......... and i already eating a dozen eggwhites :P

Duh! How the hell did I miss all those egg whites in your diet? Sorry! I live on egg whites, I could eat them morning noon and night.

I like your breakdown of your split. I have to say that I like how Orca put cardio inbetween some of those days, though. I find when I work weights continually through the week by the last day split I'm very sore and fatigued. So I'll do two days together tops with weights and then cardio or rest in between. But you said you want your weekends open so as long as it works for you it should be good.

Hope you have a great weekend!

[mom24boys]

Have a great weekend :)

[Daimozz]

Duh! How the hell did I miss all those egg whites in your diet? Sorry! I live on egg whites, I could eat them morning noon and night.

I like your breakdown of your split. I have to say that I like how Orca put cardio inbetween some of those days, though. I find when I work weights continually through the week by the last day split I'm very sore and fatigued. So I'll do two days together tops with weights and then cardio or rest in between. But you said you want your weekends open so as long as it works for you it should be good.

Hope you have a great weekend!
thanks freakie one u 2

Have a great weekend :)

thanks hot stuff.....
u 2......i want those abs!


2.5 hours walk to finish off my day

[mom24boys]

thanks freakie one u 2


thanks hot stuff.....
u 2......i want those abs!


2.5 hours walk to finish off my day



you have abs :D damn thats alot of cardio....i have 5.5 more days of school and i can crank it up too. :)

[jocularric]

damn thats alot of cardio
Ditto! To what Lisa said!

Have a great weekend Andy.

[golfGirl]

i have a spare tire



You do :eek:.....uhh, where is it :rolleyes:


...garden cocktail is like a v8 but tastier and a bit better ...........


Ahhhh, and I had something totally different in mind.....cocktails....you know....in the garden :p

It looks like you have gotten much stronger just since you started your journal! You look great!

Thanks for stopping by my journal. Always nice to have a hunky guy in there :D

[Daimozz]

thanks golfgirl for stopping by ....and yes i have gotten stronger.....and yea i can suck the old gut in pretty good :P......and thank you very much for the very nice compliment.......;)

[Daimozz]

last day of legs
275 x 5
275 x 5
275 x 4
270 x 5
270 x 5

st dead lift
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

abs 3 x 12(30lbs)

[Daimozz]

i am having a brain fart again..... was thinking of mixxing htings up next 12 week sessions of a 4 week diet for body building and then a week of straight cardio with a diet to match and do that 3 x..........not sure if that is worth the effort not i dunno.....

[Seosaid]

Ok so I just received a "Reply to post "Andy's attempt at mass building and healthy lifestyle"

And the first thing that comes to my mind is "who the H... is Andy?"

Sorry I didn't know your real name :D

About your last post, I would not really do a week of cardio only unless your body shows signs of over training?

[Daimozz]

Ok so I just received a "Reply to post "Andy's attempt at mass building and healthy lifestyle"

And the first thing that comes to my mind is "who the H... is Andy?"

Sorry I didn't know your real name :D

About your last post, I would not really do a week of cardio only unless your body shows signs of over training?

heh i said it was a brain fart:P....thanks for the advice........ and ya it was a change i asked for and a very nice mod did it for me

[ChocoChick]

heh i said it was a brain fart:P....thanks for the advice........ and ya it was a change i asked for and a very nice mod did it for me

Well, that's good because I was wondering how many months we'd have to see that it was your first post!

Um, where's the spare tire exactly?

[Hibiscus09]

Ok so I just received a "Reply to post "Andy's attempt at mass building and healthy lifestyle"

And the first thing that comes to my mind is "who the H... is Andy?"

Sorry I didn't know your real name :D

About your last post, I would not really do a week of cardio only unless your body shows signs of over training?

I didn't know either and I'm glad it's Andy because that's easier for me to type than Daimozz. :) What's Daimozz mean anyway?

[mom24boys]

Hiya Andy..I like this better than mozz :)

[Daimozz]

I didn't know either and I'm glad it's Andy because that's easier for me to type than Daimozz. :) What's Daimozz mean anyway?

its a play on word between damian and demon....i just made it up long ago.......easy way for using it for userids in a lot of places without coming up with too many new ones.....


Well, that's good because I was wondering how many months we'd have to see that it was your first post!

Um, where's the spare tire exactly?
and hey i had no idea that the title would remain the same and had to ask special permission to change it :P i may have been lurking on the internet for 12 years but forums are still kinda new to me
as for the spare tire its there.........sucked into my abs? trust me i have one.........and last mouth its kinda ballooned on me....no idea why......i'll be posting pics shortly and prolly see it better..... there......

[Daimozz]

Hiya Andy..I like this better than mozz :)

thanks hot stuff:)

[ChocoChick]

and hey i had no idea that the title would remain the same and had to ask special permission to change it :P i may have been lurking on the internet for 12 years but forums are still kinda new to me
as for the spare tire its there.........sucked into my abs? trust me i have one.........and last mouth its kinda ballooned on me....no idea why......i'll be posting pics shortly and prolly see it better..... there......

Yes, yes, post pics please. Only so we can objectively evaluate your spare tire. Hahahahahaha. ;)

[Daimozz]

here are my latest pics....... i am not exactly great at posing so....try not to make fun....:P

[ChocoChick]

Nice stuff, Andy! Thank you especially for the leg shots. :)

I am off to church now with lascivious thoughts! :eek:

[Daimozz]

these are the increases from my 5 x5
in 3 months
bench press increased 50 lbs
incline went up 15 lbs
military went up 30 lbs
squats went up 90 lbs
st dead lifts went up 60 lbs
dead lifts 85 lbs
t bar rows50 lbs

body measurements increases
chest size 4.5 inches
arms 1.5 inches
legs stayed the same


so far this seems to be a good upper body and strength training program
need something to help the legs grow..... going to try 3x12 see if that helps on a 2nd exercise

[mom24boys]

*sits down* you dont mind if I sit an drool a bit do ya? :D
Happy Sunday sweetie

[Nikonguy]

OK, I was confused but now I'm not.......nice work Diam.....er, Andy. :D
Your 5x5 seems to have done the trick.

[user464444132bbg]

I agree, the 5x5 is working for you! Keep it up. Nice pics!!

I had a hard time finding your journal! LOL!

[Daimozz]

had to mask the pics somehow:P....and thanx.....hope ur enjoying ur lay off

[Daimozz]

*sits down* you dont mind if I sit an drool a bit do ya? :D
Happy Sunday sweetie

thanks ur much too kind....

[Daimozz]

Nice stuff, Andy! Thank you especially for the leg shots. :)

I am off to church now with lascivious thoughts! :eek:

LOL! Interesting:P..... thanx ....

[Seosaid]

You look GREAT.. in fact you have the exact same body type as my hubby, except he's in a bigger format... So of course I REALLY like ;)

[Daimozz]

You look GREAT.. in fact you have the exact same body type as my hubby, except he's in a bigger format... So of course I REALLY like ;)

uhhh......whos ur hubby? lol......... and thanx:)

[Daimozz]

managed a 2.5 hour walk after cutting the grass at the gym and cleaing the floor....... kinda been lazy.....and i need to manage my eating better before i for walks i seem to get outta hand eating when i get home:(

[golfGirl]

here are my latest pics....... i am not exactly great at posing so....try not to make fun....:P

Daaaayum. As we say in Texas ;)

[jocularric]

Well done Good Sir Andy! This leg of thy quest and thy wielding hath been most profitable unto thee. Verily thy images and thy numbers doth bear full witness.

[golfGirl]

Does anyone else think this.....


Daaaayum. As we say in Texas ;)

followed by this....


Well done Good Sir Andy! This leg of thy quest and thy wielding hath been most profitable unto thee. Verily thy images and thy numbers doth bear full witness.


is funny?? It's cracking me up!!


OK, sorry Andy, you can have your thread back (stupid energy drink.....I should really be in bed) :p

[orca]

Great pics and props to you on the numbers increase. Those are some incredible gains you have made. Keep up the great work!

[Daimozz]

Daaaayum. As we say in Texas ;)
thanks much too kind......:P...tho funny i think the same thing when i look at ur avi?:)

Well done Good Sir Andy! This leg of thy quest and thy wielding hath been most profitable unto thee. Verily thy images and thy numbers doth bear full witness.
thanks man!!

Does anyone else think this.....



followed by this....




is funny?? It's cracking me up!!


OK, sorry Andy, you can have your thread back (stupid energy drink.....I should really be in bed) :p
:P~ :P

Great pics and props to you on the numbers increase. Those are some incredible gains you have made. Keep up the great work!

thanks guy i appreciate it

[Daimozz]

spent 10 min on the tread mill jogging no idea how much calories i burned
then 30 min on the stepper doing hiit 10 sec fast 50 slow couldn't do anymore then that tried 20 / 40 but was too hard on it......burned about 470 calories......going for a walk shortly .....meals are getting whacked out and messed up need to get back on track

[HoosierHardGain]

spent 10 min on the tread mill jogging no idea how much calories i burned
then 30 min on the stepper doing hiit 10 sec fast 50 slow couldn't do anymore then that tried 20 / 40 but was too hard on it......burned about 470 calories......going for a walk shortly .....meals are getting whacked out and messed up need to get back on track

Some serious cardio there, buddy. Great job.

[ChocoChick]

What's this? Another one crossed over into the world of cardio? Ack!!!

[Daimozz]

Some serious cardio there, buddy. Great job.


What's this? Another one crossed over into the world of cardio? Ack!!!

not crossing over:P just winding down my weights with my week off i plan to do some heavy cardio been ramping up for awhile i still have some weight to peel off:(

[IronIc]

Hi Andy! It's nice to hear your name.

Your photos look great. The 5x5 routine is working for you ... I just have to try that in a couple of weeks. Can you give pointers to me? :)

Good job on the cardio, too. It (cardio) does help in the fat loss dept ... but I don't see too much fat on your body, judging from the pics!

Have a nice evening! :)


~I

[Daimozz]

Hi Andy! It's nice to hear your name.

Your photos look great. The 5x5 routine is working for you ... I just have to try that in a couple of weeks. Can you give pointers to me? :)

Good job on the cardio, too. It (cardio) does help in the fat loss dept ... but I don't see too much fat on your body, judging from the pics!

Have a nice evening! :)


~I

LOL i do have fat trust me i have a 40 inch belly still..i broke down and measured it:(...... the 5 x5 is a routine based on weight and strength....with low volume and core type exercises.....it has mass gaining in mind........ and for my it worked great for my upper body .......not great for lower....... other then strength...u want to be doing things like deadlifts, squats, pressess, and chinups or pullups....core exercises that target the whole body....and stay away from isolation exercises.......because of the low weights u want to go heavy as u can.....and the way i do the 5 x5 is u start out with ur maxx weight....... when i say do my benches i start out at 205lbs then keep it there till i fail.....when i fail i drop to 200 then complete the set and then continue with that weight and so on......kinda like drop setting a bit.....theres several workouts available on the forum @ http://forum.bodybuilding.com/showthread.php?t=772206...mine was based on frankie's ny but riptoe is very popular too.....i weight about 3 minutes between sets.....thats the amount of time it takes for me to recover from my last set generally .......u have to feel it out what works for you......and oh ya........ if u want the mass u need to eat ......hope ya understood this and it wasn't to mumbo jumbo.......

[Daimozz]

i forgot 2h 45 walk..........prolly out for another with the dog shortly...... ya i am insane but this belly is irritating me:| lol

[mom24boys]

Great Cardio Andy... hows your diet too...and like everyone keeps telling me :D abs are made in the kitchen, and damn this part is harder than an cardio, but I am finally getting it.

[Daimozz]

diet is fairly clean i can post it up again i generally stick with the same things as it is already fairly varied if u want
i am tired.......lol another walk this time 1.5 hours.... hehe i need to eat but no energy too

[ChocoChick]

Hey Andy, just stopping by to say hello. :)

[Seosaid]

Cardio does help... BUT food is 80% of the equation!

In fact, too much cardio will burn hard built muscles so be careful with this

[Daimozz]

Hey Andy, just stopping by to say hello. :)
thanks for coming by and for helping me....


Cardio does help... BUT food is 80% of the equation!

In fact, too much cardio will burn hard built muscles so be careful with this

thanks for the advice....... not exactly sure how much is too much .....and i am not sure that walking is really cardio that will impact or affect muscle growth......but i could be wrong....

[Daimozz]

diet up date as i seen the anti sugar warning in the forum while tryin to loose some fat.....anyways.......
1/2 cup steel oats 320 12 6 13
6 egg whites 102 24

1/4 cup steel oats 320 12 3 13
6 egg whites 102 24



4 0z chicken breast 126 24
sweet potatoes 249 4 58
california veggies

4 0z chicken breast 126 24 18
sweet potatoes 249 4 58
california veggies

1 can of tuna 120 28 .6 0
1 cup brown rice 226 2.5 1 22.5
california veggies
almonds 28 g 160 6

1 can of tuna 120 28 .6 0
1 cup brown rice 263 2.5 1 22.5
california veggies
almonds 160 6

1 cup of cottage cheese 200 30 4 14


2843 230
california veggies= broccoli, cauliflour, carrots and spinach

adding some olive oil too for chocogirl!

[mom24boys]

yup looks boring like mine..must be right :)

[Daimozz]

yup looks boring like mine..must be right :)

lol....... yea its going to suck lol oh well....id rather that this spare tire........
and as some of u probably noticed my last pics don't look as nice as my avi......in the last few weeks.....i suddenly gained about 11-12 lbs i have lost about 4lbs of that so far.......if anyone could enlighten me what happened it would be nice........ so if ur wondering why i am walkin so much....and my cardio has started up....... thats why........ and a focus on my diet....
thanks for ur help as always debbie, chocogirl and mom24

[ChocoChick]

What were you eating differently when you gained the weight? That's a lot to gain so quickly... sounds like water retention maybe?

[user464444132bbg]

Hi Andy, eating clean does kind of suck. That's why I eat the Pro pudding and lot of oatmeal w/protein powder in it. Gives me something sweet to look forward to. Both of these are low in sugar and very good in taste. I put links in my journal for these items for you.

[Daimozz]

What were you eating differently when you gained the weight? That's a lot to gain so quickly... sounds like water retention maybe?

its possible the increase in my dairy.....

[Daimozz]

Hi Andy, eating clean does kind of suck. That's why I eat the Pro pudding and lot of oatmeal w/protein powder in it. Gives me something sweet to look forward to. Both of these are low in sugar and very good in taste. I put links in my journal for these items for you.

thanks i'll go check them out.....

[Chubby Mom]

Yep diet is the toughest part. Yours is looking good. :)

[ChocoChick]

Andy, I saw your post in the main forum and just wanted to say that I think dairy is fine in moderation. You've got a lot in your diet, so maybe sclae back a bit, but there's o need to eliminate it unles sit is giving you a problem.

[orca]

its possible the increase in my dairy.....

that could be it...didn't you up your milk consumption significantly?

[Daimozz]

Andy, I saw your post in the main forum and just wanted to say that I think dairy is fine in moderation. You've got a lot in your diet, so maybe sclae back a bit, but there's o need to eliminate it unles sit is giving you a problem.


that could be it...didn't you up your milk consumption significantly?

yes i upped in considerably.......... so i am going to reduce it as much as i can and see what happens i also upped my fruit intake as well......

[Daimozz]

well my last day off till mondaying doing the irons....... cardio now till monday lol...ick........ i was told that i am not fat? but anyways the 40 inches around my med section says other wise........
back/biceps

3 min rests

deadlifts
215 x5
215 x5
215 x5
215 x3 210 x 2
210 x5
this up to 20/15 lbs pb

t bar rows (does not include bar weight whatever that is?)
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

also a pb move up to 170 if i was to continue with this

chinups
15 x 5
15 x 5
15 x 5
15 x 4 10 x 1
10 x 4
also a pb
overall an excellent workout!
off for a bike ride in search of cheap eggs! lol 150 a dozen so i been told..... lol

[GSCampbell]

Look at all those PB's! Great stuff - keep it up.

[Daimozz]

proposed worksout schedule for next week

mon
chest/back
deadlifts5x5
rows3x8
pull ups 5 x 5
bp5x5
inbp-3x8

tuesday
legs/abs
squats5x5
front squats3x8
st dl(w db's)5x5
weighted ball crunches 3 x 20


wed - off

thurs
bicep/triceps
weighted chinups 5x5
barbel curls3x8
close grip bench5x5
dips3x8

fri - off

sat
shoulders/abs
military press 5x5
shoulder press 3 x 8
incline weighted situps

[golfGirl]

diet up date as i seen the anti sugar warning in the forum while tryin to loose some fat.....anyways.......
1/2 cup steel oats 320 12 6 13
6 egg whites 102 24

1/4 cup steel oats 320 12 3 13
6 egg whites 102 24



4 0z chicken breast 126 24
sweet potatoes 249 4 58
california veggies

4 0z chicken breast 126 24 18
sweet potatoes 249 4 58
california veggies

1 can of tuna 120 28 .6 0
1 cup brown rice 226 2.5 1 22.5
california veggies
almonds 28 g 160 6

1 can of tuna 120 28 .6 0
1 cup brown rice 263 2.5 1 22.5
california veggies
almonds 160 6

1 cup of cottage cheese 200 30 4 14


2843 230
california veggies= broccoli, cauliflour, carrots and spinach

adding some olive oil too for chocogirl!

That's looking good I think!! Although I must say that I'm glad I'm not a guy. I could NEVER eat that much. Just reading it makes me kind of pukey :p

Hey Andy!! Hope your day is going well and the weather is holding up for all that walking!

[Daimozz]

haha pukey:P thanks for come by and yes it is going well golfgirl..i just finished a 40 minute bike ride there and back to pick up 10 doz eggs for 15 bucks..... a steal imo....... i am sweaty tho...... and a bit tired.....

[user464444132bbg]

Great workout, Andy and congrats on the pb's!!! Woo hoo!

Damn, that is a good price for those eggs. Lucky you!

[Daimozz]

1.5 hour walk with the dog....

[ChocoChick]

Diet looks good, Andy. I could easily eat 2800 calories and I definitely wouldn't feel pukey. :D

[Daimozz]

Diet looks good, Andy. I could easily eat 2800 calories and I definitely wouldn't feel pukey. :D

with sexy abs like those id appreciate if u didn't:P

[mom24boys]

I couldnt eat that much either....i have problems with getting in the cals I need now...eating is not one of my priorities, I always forget :(
Hi Andy :D

[ChocoChick]

with sexy abs like those id appreciate if u didn't:P

Appreciate if I didn't do what? Eat? Or puke?

You'd be shocked and how much I eat. :o

[Daimozz]

I couldnt eat that much either....i have problems with getting in the cals I need now...eating is not one of my priorities, I always forget :(
Hi Andy :D

hey hot stuff.......i can be like that too......... i am tired and full.......and think i have only had 5 meals?

[SeaSiren]

i am tired and full.......and think i have only had 5 meals?

lol, sounds like me! And you have to eat more cals than I do :D

[jtroster]

1.5 hour walk with the dog....
You must have a buff dog! What breed?

[Seosaid]

1.5 hour walk with the dog....

I have to hold mine after 20 minutes :D

Happy hump day!

[Daimozz]

hes a border collie/beagle(not sure about the beagle but its most likely)
here is a pic....




and to note i am down 202.5 lbs this morning down from 211 a week or so ago........... lost a 1/2 inch or more off the belly.......todays plan is cardio.......walking.......biking and.....doing some maintenance stuff on the spin bikes at the gym...

[scienceteacher]

and to note i am down 202.5 lbs this morning..... lost a 1/2 inch or more off the belly.......todays plan is cardio.......walking.......biking and.....doing some maintenance stuff on the spin bikes at the gym...

Congrats on the loss. I am around 188 now and I am going to go to about 180 this summer, to my wife's dismay. She says my head looks too small at 180:(

[Daimozz]

Congfrats on the loss. I am around 188 now and I am going to go to about 180 this summer, to my wife's dismay. She says my head looks too small at 180:(

my goal is to be where i am without the body fat........ heh women are weird like that .....what we think makes us look better they think totally differently......i am trying my best not to try and underestand anymore lol!!
thanks for coming by too.....

[user464444132bbg]

hes a border collie/beagle(not sure about the beagle but its most likely)
here is a pic....




and to note i am down 202.5 lbs this morning down from 211 a week or so ago........... lost a 1/2 inch or more off the belly.......todays plan is cardio.......walking.......biking and.....doing some maintenance stuff on the spin bikes at the gym...

Aww, Toby is so cute! I love that name too. Congrats on your loss, dang, 9 lbs. in one week? That's great! Whatever you're doing, keep doing it!

[Daimozz]

Aww, Toby is so cute! I love that name too. Congrats on your loss, dang, 9 lbs. in one week? That's great! Whatever you're doing, keep doing it!

actually his full name is Tobias......thanks i am hoping its true.....scales make me leary when i use them..... lol they aren't always accurate and i get upset when they jump back.. so the 1/2 inch on my belly should indicate its leaning in the right direction

[golfGirl]

http://i22.photobucket.com/albums/b311/ewhite723/htcouch.gif


Toby is very cute!! We couldn't drag our dog out of the yard :p

[Daimozz]

lol cute:P....in my house the cat is the mischeivious one......shed steal anything not locked, tied or glued down............. the dog does his share......but i can leave food out and it will be untouched....by the dog......the cat will walk right up in front of me and try to take it! lol gutsy:P