Destiny's Destination

[*Destiny*]

I am new on bb.com and thought I would introduce myself. I am 23 years old I have been working out somewhat seriously for about a year now. Last year I shed most of the excess fat that I wanted to get rid of through clean eating, cardio, and a small amount of weight training. This year my goal is to shed more bodyfat and see some serious muscle definition. I am 5'4 126 and 22% bf right now. By June (or sooner) I hope to be around 15%. I recently started a new program called Swolegenix. I am basically eating a clean diet 6 days a week, cardio 5-6 days a week, and doing weight training 4x a week. I am allowed one "cheat day" per a week, but I try not to go overboard. It is a pretty strict plan but not all that much different than what I have been doing over the past year other than the weight training. This is my second week and I feel that it is going well so far. I am not obsessing over the number on the scale but more so how I look and my bf%. I took pics when I started and I do not plan on weighing/measuring again until January 31st. If I feel that I am progressing at that point, I hope I will be brave enough to post some progress pics.

[*Destiny*]

Here are my pics as of August 22, 2004. My stats in this pic are pretty much the same as now . My legs are my biggest problem area, but they have a ton of muscle so I think once I shed the excess bf, they have potential. I just want to post these now so I have motivation to post some progress pics at the end of the month.

[*Destiny*]

I haven't been to the gym since Thursday. Thursday was my scheduled cheat day and day off from the gym. Friday, I wasn't feeling to good and I got my period 4 days early. Saturday I had mandatory overtime. I had a terrible headache and I got sick at work and had to leave 2 hours earlier than expected. Today I have body aches. cramps, and a slight headache. I just don't want to overdo it and screw up my whole week so I will not be going today. I will get back on track tomorrow. Maybe I will switch up a few of my workouts so I can still do my 4 day split. I missed back/traps and chest/abs. Tomarrow would normally just be so I'll do back/traps & cardio. Then Tuesday will be leg day (no cardio), wednesday will be shoulders/arms & cardio and thursday will be chest/abs & cardio. Then Friday will just be cardio and I'll be back on track as of next saturday. Getting sick is so frustrating.

[Sistersteel]

I hear ya, I had a cold during exams, got better for a week now I have another terrible head cold, so my diet,and training has been thrown off for a week, and I am suppose to be cutting for a comp in April. I still have 13 weeks, I will just have to kick it up a notch.

I would like to offer you some constructive critizim, about your physique. Because you carry most of your body fat in your legs, you should really try to increase the size of you shoulders and the width of your back. It will make you more symetrical. I have a similar physique but my shoulders and back are a little broader.

Keep lifting the weights and hitting the cardio and you will see some amazing results.
SS

[*Destiny*]

I hear ya, I had a cold during exams, got better for a week now I have another terrible head cold, so my diet,and training has been thrown off for a week, and I am suppose to be cutting for a comp in April. I still have 13 weeks, I will just have to kick it up a notch.

I would like to offer you some constructive critizim, about your physique. Because you carry most of your body fat in your legs, you should really try to increase the size of you shoulders and the width of your back. It will make you more symetrical. I have a similar physique but my shoulders and back are a little broader.

Keep lifting the weights and hitting the cardio and you will see some amazing results.
SS

Thanks for the advice. I know my upper body is small in comparison to my lower body. I just recently started taking weight training seriously so I am hoping my efforts will pay off and even me out a little bit. Here is what my current schedule is like:

Sunday: 1 hour cardio chest/abs
Monday: 1 Hour kickboxing
Tuesday: Legs
Wednesday: 1 hour cardio shoulders/arms
Thursday: 1 hour cardio
Friday: Off
Saturday: 1 hour cardio back/traps

I am eating about 1600 kcal a day and paying close attention to my macronutient breakdown. My diet and training schedule were designed by Chris Janusz (http://www.vizualxcellence.com/about.html). I plan to follow this program until January 31st at which point I will evaluate my progress and determine what if anything needs to be changed. I have seen others make excellent progress on the Swolegenix plan and I hope it will do the same for me.

Again, I appreciate your critique. I like to keep onlne journals for that reason!

[aprilai]

1hr cardio 5x a week is WAY too much. if you're looking for muscle defination, that is absolutely not the best way to go. try cutting it down to 20-30 minutes. maybe 1hr session once a week for a change.

also i would not suggest doing weight training and cardio in a row unless you have a limited time in your schedule. i found the best results from doing weight training on a day by itself or with 6hrs in between weight training and cardio.

[imperfectly_lou]

Hi there and welcome to the journal section.

I have a friend who has also been doing Swolegenix for about 9 months now. She looks UNBELIEVABLE.... Although I don't personally agree with some aspects of the program (e.g. no HIIT), it obviously worked for her because she looks gorgeous! Best of luck with your program!

[*Destiny*]

1hr cardio 5x a week is WAY too much. if you're looking for muscle defination, that is absolutely not the best way to go. try cutting it down to 20-30 minutes. maybe 1hr session once a week for a change.

also i would not suggest doing weight training and cardio in a row unless you have a limited time in your schedule. i found the best results from doing weight training on a day by itself or with 6hrs in between weight training and cardio.

Cardio is done in the am and weight training is done in the evening. When I am not able to do cardio in the am, I do it in the evening, as I would rather do them together than not do it at all. I know this isn't ideal. Anyway, I am going to continue what I am doing until the 31st, at which point I will make changes if need be. I have quite a bit of bodyfat to melt and knowing my own body, I know that cardio 5x a week is not too much. I may cut it down to 45 min rather than an hour in the future, but honestly I really enjoy it and feel great afterward. I enjoy building up my endurance as well. I would like to see some definition, but my cardiovascular health is more important to me than my physical apearance at this point.

[*Destiny*]

Hi there and welcome to the journal section.

I have a friend who has also been doing Swolegenix for about 9 months now. She looks UNBELIEVABLE.... Although I don't personally agree with some aspects of the program (e.g. no HIIT), it obviously worked for her because she looks gorgeous! Best of luck with your program!

Thank you Lou! Does your friend post on this site or have any before/after pics available? I am REALLY hoping it works for me like it has for others!

I also don't agree 100% with everything on the SGX plan but I promised myself that would give it a fair chance for at least one month and go from there.

[StlBarbie]

This program looks very intriguing to me! I will be following your journal closing to see if you are pleased with the results! Good Luck!

[*Destiny*]

This program looks very intriguing to me! I will be following your journal closing to see if you are pleased with the results! Good Luck!

Thanks!

[imperfectly_lou]

Thank you Lou! Does your friend post on this site or have any before/after pics available? I am REALLY hoping it works for me like it has for others!

I also don't agree 100% with everything on the SGX plan but I promised myself that would give it a fair chance for at least one month and go from there.

She is a regular on the Swolecat website I believe, one of the moderators... so I am sure she will have pics up there! Her name is Val... :)

[Jennifer-Lynn]

Destiny - Welcome! Like Barb said this journal looks really interesting....Good luck and again welcome aboard!

I do agree though, that 1 hour of cardio 5x/week seems a bit too much. But like you said your giving it until the end of the month before you re-evaluate everything. That's good thinking - if it doesn't work change it :)

[*Destiny*]

The diet is going as planned (no slip ups yet). Yesterday was 1 hour kickboxing, back/traps. Today was legs, no cardio.

When I was reading through some other posts I came across the one about bc. I have been wondering how much it affects bodyfat and now I am really curious. I am currently on Yasmin and I hate putting hormones in my body. I get terrible headaches from it and I am tired of it. At the same time I don't want to risk pregnancy at this point in my life. I am going to do some research on IUD's and I also saw a new thing in a magazine. I don't remember the name of it but it was sort of like an iud except in was inserted into your fallopian tubes. It was interesting.

[*Destiny*]

Today was 1 hour cardio, shoulders/arms. My arms are feeling so much stronger than 3 weeks ago. I didn't expect to feel stronger so quickly. I was able to increase the weight on everything except hammer curls this week.

[Sistersteel]

I have been off BC for two months now and didn't notice much of a change in weight, moods or cramps. But I'm sure it is different for everyone.

Let me know what you learn about IUD's.

SS

[*Destiny*]

I have been off BC for two months now and didn't notice much of a change in weight, moods or cramps. But I'm sure it is different for everyone.

Let me know what you learn about IUD's.

SS

Interesting. I always hoped that I would lose a few pounds if I went off it, but maybe the whole weight gain caused by bc thing is overrated. Did you notice any difference in your skin? I tend to break out. I used to think the pill made it better but sometimes I suspect it actually makes it worse.

I reasearched IUDs a little bit this week and they sound ok other than one thing that really freaked me out. Your body can expel them (usually in the first year). I guess it can be expelled from your uterus without you even knowing it. You have to check the string on a regular basis to make sure it is positioned properly. I think I am just gonna stick with the pill for now, unless I really feel that it is affecting my bf in the future. Also, my mother tried to get one a few months ago and her doc was unable to insert it because of the way her uterus is positioned. I don't know if I would have the same issue but she said it was painful for a few days after they tried to insert it. I am also scared of getting horrible cramps and having to rush to the dr to make sure i'm ok. At least I know the pill doesn't do anythng totally strange to me and if I want to stop taking it I can, no emergency trip to the doc needed. Maybe I am overly paranoid (most likely), but I like to be in 100% control of that kind of thing and not depend on a doctor to have to remove it if something goes wrong.

Oh and just to highlight the good points, they are good for 5 years. Some involve no hormones while others include very small doses. They are just as effective as the pill and you don't have to rememeber it everyday. I like that part!!

[*Destiny*]

Today was chest/abs and 45 minutes of cardio. I feel fantastic. I worked my chest harder than ever before. I feel so much better and stronger than ever before. I can really feel my body chainging. I hope that I will be able to see some serious progress in my pics on the 31st. I am so scared that I will be discouraged if I don't. In any case I just need to remember that regrdless of my physical appearance, I FEEL incredible.

[Ynnhoj]

Today was chest/abs and 45 minutes of cardio. I feel fantastic. I worked my chest harder than ever before. I feel so much better and stronger than ever before. I can really feel my body chainging. I hope that I will be able to see some serious progress in my pics on the 31st. I am so scared that I will be discouraged if I don't. In any case I just need to remember that regrdless of my physical appearance, I FEEL incredible.

i can feel the spirit and your excitement!!!:)
its always good to hear of someone falling in love of their new body. im sure your making a profound difference. so, KEEP IT UP.
i wouldnt look to hard at the 31st pics. the changes on the outside arent going to be as dramatic as they will be in 2 and 3 months time frame!!!
best of luck.

looking forward to seeing your development and pics to come.

[Hibiscus09]

You're doing great, Destiny! I love the energetic feeling I have from exercising regularly also!! :)

[*Destiny*]

Thank yo Ynnhoj & Hibiscus09 for your encouraging comments.

Today is just a cardio day. I will be doing 1 hour of kickboxing. I am dying to do some weights so I can't wait for tomorrow!

[*Destiny*]

Today I did 45 minutes of cardio, back/traps. Stuck to my eating patterns as planned. Feeling good!

[Starzy]

Hey Destiny, I'm enjoying reading your journal so far and will look foward to some new pics. Perhaps you could post some of your diet as well?

[Jennifer-Lynn]

Keep up the good work! When are you redoing your stats?

[*Destiny*]

Keep up the good work! When are you redoing your stats?

Thanks!

I plan to post updated pics on the 31st of this month. I am not really worrying about my weight or bf% for the time being. I am just trying to go by what I see in the mirror/pics and how my clothes fit.

[*Destiny*]

Hey Destiny, I'm enjoying reading your journal so far and will look foward to some new pics. Perhaps you could post some of your diet as well?

Hi Starzy,

I am glad you are enjoying my journal! Here is an example of my dietary intake on a training day:

Meal 1
5 eggbeaters
1 TBS Flax oil

Meal 2
1 Scoop All They Whey Protein
1 TBS Flax Oil

Meal 3
Three Eggbeaters
1/2 cup fat free cottage cheese
16 black pearl olives

Meal 4
1 Scoop All The Whey Protein
1 TBS Flax Oil

Before weight training
1 apple
1 sugar free redbull (yes I know this is crap I love the caffeine buzz) or coffee, black

PWO Meal 1
1 scoop All the Whey Protein
55 grams Dextrose

PWO Meal 2
4 oz Tuna Steak
1 medium sweet potato

Non training days are very similiar with the exception of the last two meals.
I also drink about 5-6 liters of water and take varous other supplements at specific time periods throughout the day. I don't eat red meat or poultry so I get most of my protein from fish (also shrimp, scallops, etc), eggbeaters and whey protein. Once in a while I eat muenster cheese with my breakfast instead of the flax oil, but I don't consider cheese a "clean food" so I do this rarely. Unfortunately, I find posting my food intake insanely boring and monotonous. Additionally, I am very pleased with my current diet so I am not really looking for critiques at this time. That is why I refrain from posting it daily in my journal. If you want more info pm me. Maybe I can send you some of my old food logs if your interested.

[*Destiny*]

Thursday (tomorrow) was supposed to be my off training day but I only got four hours of sleep last night so I decided to rest today.I don't feel like I could have put in the appropriate effort if I had done legs today. So I will be doing legs tomorrow. Today was also my "cheat day". I had a small salad and 1 piece of pizza for lunch and a small veggie sandwich from Subway for dinner. Crap? Yes. Do I care? No. I enjoy my cheat days guilt free. The way I see it, if I didn't have one once a week, I wouldn't have the will power to stick to the plan the rest of the week. The benefit of 6 days of solid willpower exceeds the cost of a few extra calories.

[*Destiny*]

Just for the heck of it heres some pics from the 1/16/05. They are just of my arms/back/shoulders. Full body will be posted on the 31st. Comments/critiques welcome.

[Starzy]

Thanks for that Destiny and I am with you on the sugar free red bull! Oops, did I just say that?!? :) :) Great pics and I can't wait for the 31st!

[*Destiny*]

Thanks Starzy! I can't wait to do my pics on the 31st either. I don't know if I will see a big difference from the pic taken 8/22/04 (the one in the beginning of my journal) but I want to compare my 1 year progress photos. I started my transformation on 1/25/04 and I weighed 157.5 and was 35% bodyfat! So 1/31/05 will be exactly 1 year and six days from when I started. It should be a pretty drastic difference!

Today my diet was followed perfectly. It was leg day. Gotta love those squats!

[RuggedRon13]

Hey Destiny....looks like you're making some really great progress...looking forward to seeing the new pics on the 31st....keep up the good work

[*Destiny*]

Today was chest/abs. I feel totally wiped out, but it was a great workout. My left arm felt a little weak when I did cable flyes. Stuck to my diet perfectly. Overall it was a good day.

[*Destiny*]

Hey Destiny....looks like you're making some really great progress...looking forward to seeing the new pics on the 31st....keep up the good work

Thanks Ron!! I also just found out I won the transformation of the month contest. I need to submit my beore/after pics by the end of this month so I think I am going to take pics on the 25th instead of the 31st.

[Hibiscus09]

Wow! Congrats, Destiny! Your new pics from 1/16 look great! :)

[*Destiny*]

Wow! Congrats, Destiny! Your new pics from 1/16 look great! :)

Thanks Hibiscus! I was a little disappointed with those pics. Sometimes I feel like I am never gonna see definition. I know it will take some time and it will be worth the wait when I finally do, I am just impatient!

[bscrusher]

hi destiny, you are absolutely lovely, great legs too.

i am wondering what your goals are.

whatever they are, you will be better served by cutting your training down to 4 sessions a week, and increasing intensity. that is how you are going to get the definition you are hoping for.

see what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=298212

[*Destiny*]

hi destiny, you are absolutely lovely, great legs too.

i am wondering what your goals are.

whatever they are, you will be better served by cutting your training down to 4 sessions a week, and increasing intensity. that is how you are going to get the definition you are hoping for.

see what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=298212

Thanks bscrusher! My goal as of right now is to decrease my bodyfat and mantain the muscle I do have. I really really want some definition!

Thanks for the advice on training. Technically, right now this is how my schedule should be going:

Day 1: Back/Traps
Day 2: Chest/Abs
Day 3: Off
Day 4: Legs
Day 5: Shoulders/Arms
Day6: Off
Day 7: Off

Does that look ok to you? My plan has been a little messed up because of my job and some other things and I had to switch some days around the past couple weeks. However, I really should only be weight training four days a week. Do you mean I should cut out the extra cardio too? Right now I am doing cardio every day except leg day. I promised myself I would follow this plan until the 31st, but any advice is welcome at this point since I will need to evaluate and decide what to do after that. I will definitely read the articles you posted. Hopefully they will answer some of my questions.

[bscrusher]

so you are doing ten workouts per week?

cut it down to FOUR, and increase intensity.

do not lift two days in a row.

do 2 lifting sessions and two cardio sessions per week if you want, but the most effective program will be 3 lifting, no cardio.

if you are able to make the appearance of substantial lifting only 24 hours after a lifting session, that first lifting session was worthless and weak.

you need to lift INTENSELY, and then recover FULLY. that is how muscle mass is built and how metabolisms are sped up.

as of now you are not recovering at all. unless your training has no intensity, you are headed for an overtraining crisis. if your training is intense, you are about to be exhausted, sick, or injured.

simplify your split. a simple full body, or 2 or 3 way split will serve you much better than the 4 way.

post the lifts you plan to do, these are much more important than the split you are using.

with all the extra time you are about to acquire, you can have a life outside the gym, and really enjoy your soon-to-be-awesome physique.

see what i wrote on this thread about body part training in answer to seadra's question,

http://forum.bodybuilding.com/showthread.php?t=347831

and on this thread about cardio, in answer to kariev34's question.

http://forum.bodybuilding.com/showthread.php?t=361213

[bscrusher]

Cardio is done in the am and weight training is done in the evening. When I am not able to do cardio in the am, I do it in the evening, as I would rather do them together than not do it at all. I know this isn't ideal. Anyway, I am going to continue what I am doing until the 31st, at which point I will make changes if need be. I have quite a bit of bodyfat to melt and knowing my own body, I know that cardio 5x a week is not too much. I may cut it down to 45 min rather than an hour in the future, but honestly I really enjoy it and feel great afterward. I enjoy building up my endurance as well. I would like to see some definition, but


my cardiovascular health is more important to me than my physical apearance at this point.

p.s. why? and why do you think the two are mutually exclusive?

[*Destiny*]

so you are doing ten workouts per week?

Yes. I agree 200% that this is a lot. I started doing a personalized program called Swolegenix which I paid a decent sum of money for. When I got it I wasn't thrilled with the amount of workouts but I agreed to give it a fair chance. I don't agree with everything about the program, but I do not like to pass judgement until I have tried something and have results (or lack thereof) to back up my opinion.



as of now you are not recovering at all. unless your training has no intensity, you are headed for an overtraining crisis. if your training is intense, you are about to be exhausted, sick, or injured.

This is a very true possibility. I have been feeling exhausted for 2 weeks now.



post the lifts you plan to do, these are much more important than the split you are using.

I only post my splits right now because I am not at liberty to share a lot of details about the program. It would be a violation of the agreement with Chris Janusz aka Swolecat. I am respecting Swolcat's wishes and not posting my workouts and diet for all to see. Sometimes I wish I could, so I could get feedback from others. Once I change what I am doing I will most likely be posting more details, especially in regard to my weight training.

I am not ashamed to admit I am far from an expert when it comes to weight training. I am very new to it and I have so much to learn. I am very open minded. I like to try new things and see how they work for me. I don't believe that everyone's body reacts exactly the same way, so I like to try things for myself regardless of what the results have been for others. On a message forum, you can never be sure that someone is really putting in the effort they say they are either. Therefore, I don't like to assume that just because a program didn't work for someone else that it won't work for me. The opposite is also true, I don't believe that just because something worked for someone else that it will work for me. Don't get me wrong, I value the results that others have experienced, I just don't base my opinion on it 100%.

I committed to myself that I would follow SGX from 12/26/04-1/31/05 and go from there. I do not like to break my committments even if they are only to myself, so I will continue with my current training until then.

I will most definitely take your advice into consideration when deciding what to do after that. I sincerely appreciate your advice and the time you have taken to pass along your knowledge.

[*Destiny*]

p.s. why? and why do you think the two are mutually exclusive?

I don't necessarily think they are. I guess I am just not fully educated on the topic. I have always thought that to have excellent cardiovascular endurance that you must perform a lot of cardio. I know that diet is also very important when it comes to cardiovascular health and I also take that into consideration. A lot of people have advised me to cut down my cardio in order to improve my muscle definition (which I equate to my appearance). I guess I am assuming (quite possibly wrongly assuming) that by cutting down my cardio, I will lose cardiovascular endurance.

It is important too me to have a strong healthy heart. I love knowing that I can perform tons of cardio without getting winded. Probably because less than a year ago, I couldn't even do 20 minutes of cardio without huffing and puffing and wanting to stop. If I can cut down on my cardio and maintain the endurance I have built up, then I would be open to the idea of cutting down. I guess the other reason I enjoy doing it so much is mental. When I am on the elliptical, listening to my headphones, I block everything else out. It really de-stresses me and clears my head.

[bscrusher]

Originally Posted by bscrusher

so you are doing ten workouts per week?





Yes. I agree 200% that this is a lot. I started doing a personalized program called Swolegenix which I paid a decent sum of money for. When I got it I wasn't thrilled with the amount of workouts but I agreed to give it a fair chance. I don't agree with everything about the program, but I do not like to pass judgement until I have tried something and have results (or lack thereof) to back up my opinion.




Quote:



Originally Posted by bscrusher

as of now you are not recovering at all. unless your training has no intensity, you are headed for an overtraining crisis. if your training is intense, you are about to be exhausted, sick, or injured.





This is a very true possibility. I have been feeling exhausted for 2 weeks now.




Quote:



Originally Posted by bscrusher

post the lifts you plan to do, these are much more important than the split you are using.





I only post my splits right now because I am not at liberty to share a lot of details about the program. It would be a violation of the agreement with Chris Janusz aka Swolecat.

i am sorry to break this to you destiny, but the savvy readers are howling with laughter right now. there are NO secrets in bodybuilding or sports science. you have been shaken down by a cheap con-man.

i suggest you stop wasting your valuable time and money, chalk up your mistake to lessons learned, and start doing things right and honestly right now.


I am respecting Swolcat's wishes and not posting my workouts and diet for all to see. Sometimes I wish I could, so I could get feedback from others. Once I change what I am doing I will most likely be posting more details, especially in regard to my weight training.

I am not ashamed to admit I am far from an expert when it comes to weight training. I am very new to it and I have so much to learn. I am very open minded. I like to try new things and see how they work for me. I don't believe that everyone's body reacts exactly the same way,

you will find that everyone's body reacts VERY NEARLY the same way to exercise. that is how coaches, books on exercise, sites like this one, and sports science itself, can exist.


so I like to try things for myself regardless of what the results have been for others.

"try things for yourself"?

"regardless of what the results have been for others"?

that contradicts the idea of hiring a trainer or asking questions on this forum.

you need to get your thoughts in some kind of order.


On a message forum, you can never be sure that someone is really putting in the effort they say they are either. Therefore, I don't like to assume that just because a program didn't work for someone else that it won't work for me. The opposite is also true, I don't believe that just because something worked for someone else that it will work for me. Don't get me wrong, I value the results that others have experienced, I just don't base my opinion on it 100%.

I committed to myself that I would follow SGX from 12/26/04-1/31/05 and go from there. I do not like to break my committments even if they are only to myself, so I will continue with my current training until then.

i hope you can see what an utterly flawed and weak philosophy that is.

so you are claiming that even though you know that what you are doing is totally useless at best, and harmful, you are going to keep doing it because you were unfortunately ignorant enough to start this absolute joke of a program.

that reminds me of smokers who will not stop smoking even though it is killing them, because they don't want to be "quitters".



I will most definitely take your advice into consideration when deciding what to do after that. I sincerely appreciate your advice and the time you have taken to pass along your knowledge.


THANK YOU so much for posting this thread. it is going to serve as an awesome learning tool and warning for the readers on this forum.


...

[*Destiny*]

bscrusher,

I am not quite sure why you feel the need to come into my journal and tell me everything I do (including the way I think is incorrect) in such an impolite manner. I have read and considered everything you have told me and have been nothing but polite and grateful for the advice you have given me. I was simply responding to you and answering your questions as honestly as possible. If you think having an open mind is "weak", then that is you poragative. I personally enjoy having an open mind because I feel that I learn more that way. I am not trying to dictate to anyone how to think and I would appreciate the same from you. If I were to listen to only one person's opinion/advice and it happened to be the wrong person, where would that get me? I am sorry if it bothers you that I will not drop my current plan to start doing what you have advised me immediatly.

Like I told you, I am very new to weight training and I am researching and learning everyday. I don't feel that the program I am on right now is "useless". Like I said, I don't necessarily think it is the end all be all, but I am giving it a fair chance. I haven't officially weighed myself, measured my bf% or taken progress pics since I started so I don't know the exact results as of yet. However, I do feel stronger (lifting heavier), and my clothes fit better. If the "savvy" readers of my journal laugh at me, then so be it. I am sure they all made mistakes too when they started out. I have read many of your former posts and was a little turned off by your harshness. I made my best attempt to respond to you with a very open mind in order to avoid being attacked by your arrogance. However, it seems that you cannot speak to others in a civil manner no matter how they respond to you. Apparently it was my mistake to acknowledge any of your comments. Based on tone of your last post, I would appreciate if you would either please speak to me more respectfully in the future or please refrain from posting in my journal. I will gladly be the one "at loss" by not subjecting myself to your "advice". I am here for many reasons, but being mocked and talked down to is not one of them.

[RuggedRon13]

Thanks Ron!! I also just found out I won the transformation of the month contest. I need to submit my beore/after pics by the end of this month so I think I am going to take pics on the 25th instead of the 31st.

That's awesome congrats!!!!! What part of mass are you from???

[*Destiny*]

That's awesome congrats!!!!! What part of mass are you from???

Thanks Ron! Check your PM's

[bscrusher]

bscrusher,

I am not quite sure why you feel the need to come into my journal and tell me everything I do (including the way I think is incorrect) in such an impolite manner.

the reason i have to do that is because you are posting on a PUBLIC forum. it is irresponsible to not correct obvoius errors. you and i are not having a private correspondence here. MANY persons are reading this thread. many are absolute beginners. as you have learned, lack of knowledge can be frustrating and expensive, it can also be dangerous and even deadly. ALL mistakes must be corrected in detail for this forum to be maximally useful.


I have read and considered everything you have told me and have been nothing but polite and grateful for the advice you have given me. I was simply responding to you and answering your questions as honestly as possible. If you think having an open mind is "weak", then that is you poragative.

i do not know why you would think that I think that having an open mind is weak. i certainly never wrote that i think that having an open mind is weak. you need to follow my earlier adcvice and REALLY get your thoughts in order.


I personally enjoy having an open mind because I feel that I learn more that way. I am not trying to dictate to anyone how to think and I would appreciate the same from you.

a smart person once said, "an open mind is a wonderful thing, but not gaping, use some discrimination."


If I were to listen to only one person's opinion/advice and it happened to be the wrong person, where would that get me?

you DID take only one person's "advice" and it got you PRECISELY where you are, frustrated and lost.


I am sorry if it bothers you that I will not drop my current plan to start doing what you have advised me immediatly.

surely a person of average intelligence can now understand that i do not care whether readers use my guidance or not. i only care that correct information is available to the readers on this forum.


Like I told you, I am very new to weight training. and I am researching and learning everyday. If the "savvy" readers of my journal laugh at me, then so be it. I am sure they all made mistakes too when they started out. Based on tone of your last post, I would appreciate if you would either please speak to me more respectfully in the future or please refrain from posting in my journal. I am here for many reasons, but being mocked and talked down to is not one of them.

if you feel mocked that is your own weakness and embarassment giving you pain. i do not "talk down" to anyone.



p.s.


This is a very true possibility. I have been feeling exhausted for 2 weeks now.


so you are really going to continue doing what has made you miserable for 2 weeks.

ask yourself if that is the action of a rational person.




...

[*Destiny*]

the reason i have to do that is because you are posting on a PUBLIC forum. it is irresponsible to not correct obvoius errors. you and i are not having a private correspondence here. MANY persons are reading this thread. many are absolute beginners. as you have learned, lack of knowledge can be frustrating and expensive, it can also be dangerous and even deadly. ALL mistakes must be corrected in detail for this forum to be maximally useful.

Correcting me is fine. Rudeness is not. There are ways to do it more politely.



i do not know why you would think that I think that having an open mind is weak. i certainly never wrote that i think that having an open mind is weak. you need to follow my earlier adcvice and REALLY get your thoghts in order.

Do you feel that I must take your advice to have my thoughts in order? Is your way the only way for me to reach my goals? Is everyone's opinion that conflicts with your "not in order"? I have my guess as to how you feel about this, but I will give you a fair chance to respond.



you DID take only one person's "advice" and it got you PRECISELY where you are, frustrated and lost..

If you had completely read through my journal you would find that I designed my own program, which I followed from 1/25/04 until 12/26/04 at which point I started following SGX. I made excellent progress throughout the year and met many of my goals. I don't know where you get the idea I am frustrated or lost. I have been trying something new for one month. It has its pros and cons and I haven't fully formed an opinion about it yet.


surely a person of average intelligence can now understand that i do not care whether readers use my guidance or not. i only care that correct information is available to the readers on this forum.

I am glad you do not care, and I no longer wish to receive your guidance. Can you please respect that?



if you feel mocked that is your own weakness and embarassment giving you pain. i do not mock anyone.

I use my journal as a source of tracking my progress, receiving feedback (in a polite manner) from others and it gives me a sense of accountability. It appeared that you were trying to imply that my journal is simply a guide for what not to do. Belittling my efforts that I have made progress as a result of, and turning my journal into a "what not to do" tool could rightfully be perceived as mocking me. I don't believe that makes me weak. If you do, again that is your perogative.

This is my last post to you bscrusher. I am not going to waste anymore of my time on your philosophies. If you feel you have a civil duty to post in my journal to correct everything I do, then so be it. All I ask is that you use some tact and politeness when speaking to me, directly or indirectly. However,you would be better off utilizing your time by advising someone who cares what you have to say.

[bscrusher]

Originally Posted by bscrusher

i do not know why you would think that I think that having an open mind is weak. i certainly never wrote that i think that having an open mind is weak. you need to follow my earlier advice and REALLY get your thoughts in order.





Do you feel that I must take your advice to have my thoughts in order?

i don't know why you think that I may feel that you must take my advice on training in order to put your thoughts in order. i certainly never WROTE that you must use my training guidance in order to put your thoughts in order.


Is your way the only way for me to reach my goals?

it is not the only way, it is only the MOST EFFICIENT WAY.


Is everyone's opinion that conflicts with your "not in order"? I have my guess as to how you feel about this, but I will give you a fair chance to respond.

that is a real bonehead question, i will let it sit there looking stupid.





Quote:



Originally Posted by bscrusher

you DID take only one person's "advice" and it got you PRECISELY where you are, frustrated and lost..





If you had completely read through my journal you would find that I designed my own program, which I followed from 1/25/04 until 12/26/04 at which point I started following SGX. I made excellent progress throughout the year and met many of my goals. I don't know where you get the idea I am frustrated or lost. I have been trying something new for one month. It has its pros and cons and I haven't fully formed an opinion about it yet.

if YOU will read your own postings you will see that you are frustrated and lost.



Quote:



Originally Posted by bscrusher

surely a person of average intelligence can now understand that i do not care whether readers use my guidance or not. i only care that correct information is available to the readers on this forum.





I am glad you do not care, and I no longer wish to receive your guidance. Can you please respect that?

you have never received any of my guidance, i am writing for the other readers on this forum.




Quote:



Originally Posted by bscrusher

if you feel mocked that is your own weakness and embarassment giving you pain. i do not "talk down" to anyone.





I use my journal as a source of tracking my progress, receiving feedback (in a polite manner) from others and it gives me a sense of accountability.

that seems a very unlikely reason for posting your journal as when someone ACTUALLY calls you to account for yourself, you refuse.


It appeared that you were trying to imply that my journal is simply a guide for what not to do. Belittling my efforts that I have made progress as a result of, and turning my journal into a "what not to do" tool could rightfully be perceived as mocking me. I don't believe that makes me weak. If you do, again that is your perogative.

This is my last post to you bscrusher. I am not going to waste anymore of my time on your philosophies. If you feel you have a civil duty to post in my journal to correct everything I do, then so be it. All I ask is that you use some tact and politeness when speaking to me, directly or indirectly. However,you would be better off utilizing your time by advising someone who cares what you have to say.

if you want, you can turn your online journal into something other than an example of what not to do.

i find that many readers care what i have to say, that is who i am advising.

[*Destiny*]

Apparently the "something else" that my journal is going to turn into is nothng more than a back and forth with you.



i don't know why you think that I may feel that you must take my advice on training in order to put your thoughts inorder. i certainly never WROTE that you must use my training guidance in order to puit your thoughts in order

I beg to differ. Your exact words:


you need to follow my earlier adcvice and REALLY get your thoughts in order.



if YOU will read your own postings you will see that you are frustrated and lost.

That is only your interpretation. Most of my posts are enthusiastic about my training, or simply recaps of how my day went in regard to training/diet.


you have never received any of my guidance, i am writing for the other readers on this forum

Again, do you think you could refrain from using my journal for your personal purposes, unless you can be more polite? Could you perhaps start your own journal for your fans to refer to?



that seems a very unlikely reason for posting your journal as when someone ACTUALLY calls you to account for yourself, you refuse.

How am I not taking accountability for myself? Please elaborate. If refusing to immediatly change my program and instead take your advice is what you mean, then I am willing to take full responsibility if that decision turns out to be a mistake.

[bscrusher]

Apparently the "something else" that my journal is going to turn into is nothng more than a back and forth with you.



Quote:



Originally Posted by bscrusher

i don't know why you think that I may feel that you must take my advice on training in order to put your thoughts inorder. i certainly never WROTE that you must use my training guidance in order to puit your thoughts in order





I beg to differ. Your exact words:



Quote:



Originally Posted by bscrusher

you need to follow my earlier advice and REALLY get your thoughts in order.



THE "EARLIER ADVICE" IS MY ADVICE TO "GET YOUR THOUGHTS IN ORDER", NOT TRAINING ADVICE.







Quote:



Originally Posted by bscrusher

if YOU will read your own postings you will see that you are frustrated and lost.





That is only your interpretation. Most of my posts are enthusiastic about my training, or simply recaps of how my day went in regard to training/diet.

it is also the interpretation of any sensible person who reads your thread.




Quote:



Originally Posted by bscrusher

you have never received any of my guidance, i am writing for the other readers on this forum





Again, do you think you could refrain from using my journal for your personal purposes, [/qyuote]


um... no. absolutely not. if you do not want people to correct the mistakes in your writing, go buy a real ink pen and a little paper book and write your journal in that, like they used to in the old days. then you can only show your book to people you know won't criticize or help you at all. plus your nonsense will be hidden from public view. i think that will be a great idea.

[quote]unless you can be more polite? Could you perhaps start your own journal for your fans to refer to?

ahh, destiny you see, this IS my journal and my fans are refering to it, that is what a PUBLIC forum is.




Quote:



Originally Posted by bscrusher

that seems a very unlikely reason for posting your journal as when someone ACTUALLY calls you to account for yourself, you refuse.





How am I not taking accountability for myself? Please elaborate. If refusing to immediatly change my program and instead taking your advice is what you mean, then I am willing to take full responsibility if that decision turns out to be a mistake.

instead of debating TRAINING ISSUES you are complaining about how you do not like how someone is critiquing your program.

we already are quite certain that the training you are doing is a mistake.

whether you claim to be "willing to take responsibilty" is utterly meaningless. the fact is, the responsibility IS yours regardless of any conscious choice you think you might be making.

you are not proving anything of value by continuing to do something you know is wrong.

it is instructive and entertaining to watch however.

[*Destiny*]

Then sit back and enjoy!

[Sistersteel]

Destiny, I enjoy reading your journal. Your pictures look amazing!
I am currently training for a bodybuilding competition, and am training with weights four days a week, and doing cardio 6 days a week for over an hour each time. This is definetly not something I suggest unless trying to get ready for a competition. Not everyone wants to train like bscrusher, although I think if trying to gain mass he/she has great training advice.

I am glad to see that you are not discouraged by the comments made in your journal. Do what makes you happy, and works for you, there is no one way to train. Training is a personal journey to understand what works for you, take your time and things will start to fall into place.

SS

[noms]

Ive never talked to you b4, I really like your pic's you have a good build and nice shoulders 4 sure.. noms

[*Destiny*]

Destiny, I enjoy reading your journal. Your pictures look amazing!
I am currently training for a bodybuilding competition, and am training with weights four days a week, and doing cardio 6 days a week for over an hour each time. This is definetly not something I suggest unless trying to get ready for a competition. Not everyone wants to train like bscrusher, although I think if trying to gain mass he/she has great training advice.

I am glad to see that you are not discouraged by the comments made in your journal. Do what makes you happy, and works for you, there is no one way to train. Training is a personal journey to understand what works for you, take your time and things will start to fall into place.

SS

Thank you SisterSteel. I really try not to get discouraged by negative comments. I take all feedback and constructive criticism into consideration. I am not opposed to bscrusher's advice, as I told him/her that I would consider it when I evaluate my training program in 9 days. I guess that wasn't good enough. Apparently, I would have to change everything immediatly to satisfy him/her. I also feel that if someone really wants to help me there is no need to say it so harshly. For me a rude tone takes away a lot from what the person is saying.

Anyway, I truly appreciate your comments. I also read your journal and I love it! You are intense!!

[*Destiny*]

Ive never talked to you b4, I really like your pic's you have a good build and nice shoulders 4 sure.. noms

Hi Noms! Thank you for your kind words. I just read through your journal and saw that you are competing in a figure comp in May. That is awesome!! I will definitely be following your journal. Nice to meet you!

[*Destiny*]

Today was supposed to be arms/shoulders, but we are getting tons of snow and my gym was closed. Stuck to the diet perfectly. I'll do arms/shoulders tomorrow as long as the gym is open. *crosses fingers*

[imperfectly_lou]

Hi Destiny and congrats on winning transformation of the month! Well done! :)

Please don't be discouraged by some of the negative feedback you have received. I don't know if you remember me, but I told you about my friend who has also been doing Swolegenix and looks unbelievable. Naturally, I do not know the intricacies of the program, but it is obviously working for her and you too!

Bodybuilding is a JOURNEY.... some people may argue that if you do X Y and Z, then you will end up at your goal as fast as possible. That may or may not be true (I believe different things work for different physiques and lifestyles). However, unless you are a competitor and have a time frame, learning from the trial and error is invaluable. I have been training for 3 years now, seriously for 2, and it has taken me this long to figure out what does and doesn't work. Some of the so-called experts have been wrong, but that is ok, because at least I know NOW. Does that make sense?

[*Destiny*]

Hi Destiny and congrats on winning transformation of the month! Well done! :)

Please don't be discouraged by some of the negative feedback you have received. I don't know if you remember me, but I told you about my friend who has also been doing Swolegenix and looks unbelievable. Naturally, I do not know the intricacies of the program, but it is obviously working for her and you too!

Bodybuilding is a JOURNEY.... some people may argue that if you do X Y and Z, then you will end up at your goal as fast as possible. That may or may not be true (I believe different things work for different physiques and lifestyles). However, unless you are a competitor and have a time frame, learning from the trial and error is invaluable. I have been training for 3 years now, seriously for 2, and it has taken me this long to figure out what does and doesn't work. Some of the so-called experts have been wrong, but that is ok, because at least I know NOW. Does that make sense?

Hi Lou. I do remember about your friend. Yor advice about trial and error is great. I completely agree with your thoughts. Thank you for taking the time to leave some encouraging words.

[bscrusher]

Hi Destiny and congrats on winning transformation of the month! Well done! :)

Please don't be discouraged by some of the negative feedback you have received. I don't know if you remember me, but I told you about


my friend who has also been doing Swolegenix and looks unbelievable.

let us not forget that MANY persons look "unbelievable" with NO EXERCISE AT ALL. the fact that one person did something and looks unbelievable means exactly nothing.

i know a woman who consumes only canned orange juice, m&ms, alchoholic beverages and street drugs. her only exercise is the occasional half conscious gang-bang, she also looks unbelievable. should you follow her recipe for success?



Naturally, I do not know the intricacies of the program, but it is obviously working for her and you too!

Bodybuilding is a JOURNEY.... some people may argue that if you do X Y and Z, then you will end up at your goal as fast as possible. That may or may not be true (I believe different things work for different physiques and lifestyles). However, unless you are a competitor and have a time frame, learning from the trial and error is invaluable.

lou your writing is wandering away from logic. if trial and error were so very effective sites like this one would not exist. the reason coaches and books on sports science exist is because basically sports science works the same for EVERYBODY. the only significant differences are goals, lifestyle, and rate of recovery.

i know people do not like to hear that because it makes them feel not so special. people want to be different, they want to assert their individuality.
well, you will have to find another way to prove you are special, because your body works just the same as every other body that ever existed.


I have been training for 3 years now, seriously for 2, and it has taken me this long to figure out what does and doesn't work. Some of the so-called experts have been wrong, but that is ok, because at least I know NOW. Does that make sense?

do not be afraid to try things and fail. in fact, if you learn, there is no such thing as failure. if you keep making the same mistakes over and over again, THAT is true failure.

[imperfectly_lou]

do not be afraid to try things and fail. in fact, if you learn, there is no such thing as failure. if you keep making the same mistakes over and over again, THAT is true failure.

that is exactly the same thing I said..

[*Destiny*]

We got over two feet of snow and it is still snowing!! Needless to say, my gym is closed again. Looks like the only exercise I will be getting is shoveling. I opened my door this morning and snow had drifted up against it to my waist!! Gotta love New England!!

[Starzy]

Oh I am a little jealous! Its boiling hot here at the moment - makes me want to go to work...ack!

[*Destiny*]

Oh I am a little jealous! Its boiling hot here at the moment - makes me want to go to work...ack!

Hahaha.....You would definitely change your mind if you were here!!!

[*Destiny*]

Today was 1 hour of kickboxing. I am feeling great.

[*Destiny*]

Today is leg day, no cardio. I am going to reduce my cardio to 4 times a week @ 45 minutes and still do a 4 day split for strength training. I am also going to start taking green tea capsules to help with the fat burning. I like my current eating patterns so I won't be modifying them much except I am going to start eating a small salad with lunch.

Here are my updated pics. I don't see any ,major differences since the August pic but I am not disappointed. I was really relaxed throughout the holiday season and put on small amount of fat. I think my efforts since late december have reversed any damage I did. Overall, I am not dissapointed with my progress. Feedback welcome.

[bscrusher]

well, you still look excellent, a bit more muscular i would say, especially in the legs. good luck.

[Starzy]

ditto to bscrucher, and back is starting to form as well, and tummy looks tighter, nice work!

[noms]

hey destiny, I was just wondering how ya got your pics attached to here? I suck when it dome to computers. lol anyways ur pics r great! noms

[*Destiny*]

Thank you for the nice comments Starzy, bscrusher and noms. I really appreciate your feedback.

noms- to post a pic click the reply button. Scroll down and you will see additional options. Click the "manage attachments" button. This will launch a new box. Click the "browse" button and locate the picture you want to attach. Once you have located it click on the selected file and click the "open" button. Then click the "upload" button. This will attach your image to the reply.

[c0nfusi0n]

I just happened to see this because Im returning your rep.

WOW. LOL. I love your quad and glute development! Keep it up.

[c0nfusi0n]

Destiny I have a system that will melt the fat off very fast.

Heres what you do.

1)Take an ECA stack OR 3 cups of greent tea and possibly some coffee every day.

2) Eat 10 X LBM Do not do it based on your weight start doing it based on your LBM.

3) Do no cheat days or meals. One cheat day equals 1/7 less progress. All the stimulants will suppress your appetite I almost have trouble sometimes eating 1500 calories and im 180 lbs! Add in one extra posworkout meal ONLY on weight training days. THis helps keep your metabolism up a little from the calorie restriction and helps reduce muscle loss on those days you hit the weights. I got this from a book.

4) Do not do cardio in the morning. Too high of cortisol and eats at your muscle. I think you can get the same effect by doing cardio approximately 4 hours after a meal and its just like in the morning except the cortisol levels are not as high I believe. I also wait 45 minutes afterwards due to all the hormones released that cause fat burning. I got that last part from a book also.

5) do lower intensity for longer instead of higher intensity for shorter. Less muscle/carbs burned and less overtraining. I do an hour of slow walking only 3.2 on the treadmill. Ever since I started doing slower walking instead of a more intense cardio and on an empty stomach i have actually increased muscle strength whereas before it was staying the same. All the pro bodybuilders do low intensity cardio for long duration. Mr olympia does 1 hour sessions of slow cardio 2 times a day. :D

6) I do weights only once a week(just upperbody) and do cardio 6 times a week. I don't care about my legs so much since they are my strong point and i want fat loss fast and i don't want to overtrain my legs by lifting weights with them too. You might want to think about cardio 5 times a week for an hour low intensity and leg and upper body day on the other 2 days.


Just so you know im not bull****ting ive lost more then 4 inches on my waist in 6 weeks and a total of 24 lbs. If you follow my advice I PROMISE you excellent results. :D

[*Destiny*]

I just happened to see this because Im returning your rep.

WOW. LOL. I love your quad and glute development! Keep it up.

Thank you C0nfusi0n. I am flattered. =)

[*Destiny*]

Today was just cardio. I also hung out in the steam room afterward. It felt like heaven. I need to do that more. Especially this time of year because my skin gets so dry.

[*Destiny*]

Today was arms/shoulder. I felt stronger then ever. I had an awesome day!

[Hibiscus09]

Glad you had a nice arms/shoulder day! :) I've never been in our gym's steamroom because I get overheated and feel faint easily in things like that -- the hot tub gets me too. Anyway, I see people in it all the time and some of the ladies even do their abs in there. I'm not sure that's so wise to exercise in there. LOL I didn't know it helped with dry skin. Mine tends to get that way as it gets colder, so I wish I could go in there!

Anyway, hope you have a great week! :)

[*Destiny*]

Glad you had a nice arms/shoulder day! :) I've never been in our gym's steamroom because I get overheated and feel faint easily in things like that -- the hot tub gets me too. Anyway, I see people in it all the time and some of the ladies even do their abs in there. I'm not sure that's so wise to exercise in there. LOL I didn't know it helped with dry skin. Mine tends to get that way as it gets colder, so I wish I could go in there!

Anyway, hope you have a great week! :)

Hi Hibiscus! I usually get overheated in hot tub's too, but for some reason the steam room doesn't bother me. It does help out with dry skin, especially in the winter. My skin gets so dry and disgusting in the winter, I can't take it. I read that the steam room can help it out and it really seems to be working. Especially on my face.

[*Destiny*]

Today was 1 hour of kickboxing. As always, it was fun and a great cardio workout.

[*Destiny*]

Today was back/traps. Had a very good workout.

[*Destiny*]

yesterday was leg day. Awesome workout. Increased the wieght on my squats by 10 lbs.

Today is 45 minutes of cardio & chest/abs.

[*Destiny*]

Yesterday I was so tired and I ended up skipping the gym. Today I just did chest/abs no cardio. I increased the weight in my incline presses by 10 lbs again so I am happy. I have wicked bad doms from my leg workout on Thursday. Two days after is always the worst. Other than that I feel great today.

[*Destiny*]

Today I did 45 minutes of cardio arms/shoulders. I am feeling super strong.

[Sistersteel]

Hey

Great job with increasing the weight on your incline press! It is so rewarding when you can start to increase the weights!
Are you in school?

Thanks again for resizing my pics, still having some trouble loading up my back picture, but I think it is the forum, not the picture that is causing the trouble.

SS

[*Destiny*]

Hey

Great job with increasing the weight on your incline press! It is so rewarding when you can start to increase the weights!
Are you in school?

Thanks again for resizing my pics, still having some trouble loading up my back picture, but I think it is the forum, not the picture that is causing the trouble.

SS

Thanks SS! I get so happy when I can increase weight! I work full time and I go to school part time. I am working towards my BSBA and I am also taking classes through GIA working towards becoming a Graduate Gemologist. No problem about the pics. Let me know if you need any resized/cropped or whatever in the future.

[*Destiny*]

Yesterday was 1 hour of kickboxing. Today was 45 minutes of cardio and back/traps. It was a good workout, feeling strong.

[Hibiscus09]

Cool! Looks like you're working hard, Destiny! :)

[*Destiny*]

Thanks Hibiscus! You always have such nice things to say!

Yesterday was my cheat day. I ate clean up until dinner. Then I had fish & chips (only ate half), a milky way and chocolate chip cookie dough ice cream. Yum!! But man my stomach hurt afterward! Soon i will give up my cheat days because I would probably make progress so much faster. I will give them up once I commit to a competition. I have never been to a show so I am going to attend a local one in April. Once I see what they are really like, I think I will be a lot less afraid to compete. I just need to learn a little more then I am going to commit hardcore. I was aiming for a show in October but I am hoping for one a little sooner.

Today is leg day. Last week my legs were so sore for three days after but my quads feel like they are tightning up pretty good. That makes me happy because they are one of my biggest problem areas. I am gonna try to increase the weight on my squats again tonight. Right now my leg day consists of:

Leg extensions 4x20
Seated Leg Curls 4x20
Squats: 4x20
Leg press 4x20

The reps are high, but I use the heaviest weight I can tolerate on all sets. I have tons of muscle in my legs/glutes so I really just want to maintain at this point. So far this routine has been working quite nicely for my goal. Tonight, I am going to add some seated calf raises. I have been avoiding calf work because my calves are already huge and I don't want them any bigger. However, I am hoping that it will tighten them up and make them pop out a little more rather than make them bigger. I have some fat in that are that is really stubborn and I think it will be the last to go. I have been considering lowering the reps and going super heavy on everything. I just don't want my lower body to get much bigger until my upper body catches up. Any feedback or suggestions are welcome in reference to my leg routine.

[Nyladigm]

Let us know when you sign up for a comp! I've never done one either so I'd be really interested to see what you think :)

If you're really concerned about eliminating your cheat days maybe you could limit how much you cheat on those days and it might make you feel better. I know its silly because cheat days are used to be bad etc and to make us get back on track for the rest of the week but maybe there are some healthier alternatives that still give the sensation of cheating...something that might taste the same but not carry as many calories or sugar? Just my $0.02 :)

I do have to admit that your cheat food did sound mighty tasty.

[*Destiny*]

Nyladigm,

Thanks for your suggestion. Usually I am not quita as bad as I was last night as far as the sugary stuff goes. Its that time of the month and I am craving chocolate like a mad woman. I never eat candy bars but I was a crazed woman last night! Hahaha. It was so bad, yet sooooo good!

I switch up my cheat days every so often. Somtimes I eat healthy food, just lots of it. Sometimes I eat not-so-bad stuff that I wouldn't normally allow myself and sometimes I go all out. I don't sweat it too much because I eat flawlessly the other six days of the week. I just wonder how much they are really hurting my progress. I guess I know what I need to do to find out. ;) I know it will be easier for me to give them up when I have a specific motivation like a competition.

[Goal05]

Hey Destiny! you are doing great girl!! keep up the good work ;)

check your PM box :)

[Hibiscus09]

Yep, I'm preparing for one Destiny, although I'm not in the cutting phase yet. It's amazing how much thinking about putting on one of those tiny outfits and getting up on stage in front of a lot of people scares you away from bad for you food. :D

Hope you have a fantastic Valentine's weekend/day!!

[*Destiny*]

Thanks Hibiscus. Hope you have an awesome weekend too! You are always so nice. =)

I ended up taking Wednesday & Thursday off from the gym. Yesterday I had a killer leg workout. I felt nauseous afterward, but it was well worth it. Legs aren't too sore today, but usually I get the worst soreness two days after.

My poor laptop crashed on Thursday night. I thought it was the harddrive so I went out and got a new one. Installed it, still no good. The BIOS aren't detecting the hard disk. It will cost $160 for comp usa to even look at it on top of the $125 I spent on the hard drive so I am just gonna get a new one. I hope I can return the hard drive that I bought, but I don't know since I opened it and tried it out. Grrrrrrrr. I lost all my food logs & progress pics on top of a million other things for school, financial records etc. I guess I learned my lesson and will back up my data from now on.=(

Today I will do 45 minutes of cardio & chest/abs. Looking forward to it.

[Jennifer-Lynn]

My poor laptop crashed on Thursday night. I thought it was the harddrive so I went out and got a new one. Installed it, still no good. The BIOS aren't detecting the hard disk. It will cost $160 for comp usa to even look at it on top of the $125 I spent on the hard drive so I am just gonna get a new one. I hope I can return the hard drive that I bought, but I don't know since I opened it and tried it out. Grrrrrrrr. I lost all my food logs & progress pics on top of a million other things for school, financial records etc. I guess I learned my lesson and will back up my data from now on.=(


Aren't computers a double edged sword! I hope they let you return it, they should...just tell them you took it out but realized you didn't want it. Hey whatever it takes. :)

[jacci2105]

hey destiny
just an idea for your sweet tooth. try steaming carrots or some type of veggie that you like and drizzle some s/f maple syrup on it. this way you are fixing that craving, but not doing too bad b/c its with veggies. i know it sounds crazy, but it works for me. take care.

jacci

[*Destiny*]

hey destiny
just an idea for your sweet tooth. try steaming carrots or some type of veggie that you like and drizzle some s/f maple syrup on it. this way you are fixing that craving, but not doing too bad b/c its with veggies. i know it sounds crazy, but it works for me. take care.

jacci

I might have to try this in the future. Thanks!

[Goal05]

I know girl.. I can't live with my computer... I feel sorry for you :(

Have a good weekend though ;)

[*Destiny*]

Yesterday I did 30 minutes of cardio and arms/shoulders. I am very sore today. I got a new laptop on Saturday so I am happy, but I still miss the old one. =(

Today I will do 1 hour of cardioboxing. I am also having a cheat day today. Starting tomorrow I am making an attempt to go four weeks without a cheat. I will post some progress pics at the end of the four weeks which will be March 15th.

[Sistersteel]

Hey Destiny hope you are having a happy valentines day. It is freezing rain here, and I have a pharmaceutics test today not a picture perfect valentines, lol.

I look forward to seeing you progress pictures. I have taken some recent ones and will be e-mailing them to you to resize if you don't mind. Thanks a bunch!

SS

[LadyStarlight]

hi Destiny....good luck with no-cheat meals, but don't be too strict on yourself.....sanity is a good thing! I've seen your pictures and am looking forward to seeing your continuing progress :)

[*Destiny*]

Thaks you SS and Ladystarlight for your well wishes. I am not going to let myself go insane but I am really going to strive hard to give up my cheats for four weeks. I am confident that I can cope without them for four weeks. I really feel that this is something I need to do because I am always left with a nagging feeling after my cheats that I could be making much better progress if I went without them. This way I will know one way or another how much they are truly affecting my progress. If I make really good progress then I will try to cut down on them as much as possible in the future and make better food choices when I do cheat. If it doesn't seem to make much of a difference, then I will go back to my 1 day per a week cheats. I am excited to see how it will turn out.

[LadyStarlight]

sounds like a good plan to me!
I can't wait to see how far I get along in 4 weeks too, but I'm just finding I don't have the discipline with food that I used to have....

[*Destiny*]

I have had a terrible headache the past two days and ended up staying home from work. Although I didn't really "cheat" but I didn't go to the gym either. Yesterday I barely ate anything because I was terribly nauseous. I think the headaches are related to my bc because I have been getting them the first week of every new pack for a few months now. Some months are worse than others. I have been looking into some alternatives but haven't been able to find anything suitable yet. I have tried numerous brands of the pill (which is what I am on now). I have been on depo-provera (never ever again). I am researching IUDs but I don't think I can get one because I have never had a child and all of the info I can find says that they prefer you have at least one before getting an IUD. Risking pregnancy is absolutely not going to happen at this point in my life so I guess I will have to deal with the friggin headaches until something better comes along. I don't trust condoms and I refuse to use cervical caps and all that junk. Yuck!

So anyway my no cheating for four weeks begins tomorrow. Tomorrow will also be 45 minutes of cardio & back/traps.

[*Destiny*]

I have decided to do Max OT for the next 8 weeks. Today was leg day. I did:

Barbell Squats
Barbell Lunges
Leg Press
Standing Calf raises
Seated Calf raises
Seated Leg Curls
Leg extensions
Butt Blaster

I don't feel as sore as I usually do, and Max OT is a lot less reps than I usually do but I lifted very heavy. I am only going to do cardio 3 x a week.

[Hibiscus09]

Good luck to you with your new plan, Destiny! :)

I take Loestrin and it doesn't give me any issues. Have you tried that?

[*Destiny*]

Thanks Hibiscus! No I haven't tried Loestrin. I haven't even heard of it before this. I'll do a little research. Thanks!

[*Destiny*]

Today I did chest/abs.

Pec Fly (machine)
Incline Press (machine)
Cable Crossover
Flat Bench
Decline Dumbell Flyes

Rope Crunch
Ab machine
Hanging Knee Raises

Tonight I have kickboxing. I won't normally be doing weights and cardio on the same day but I decided to today since I had the day off from work and plenty of time to kill.

My workout today was awesome. I feel so strong and so energetic!

[*Destiny*]

Yesterday was arms/shoulders. I did the following:

Preacher Curl
Shoulder Press (machine)
Lateral Side Raises
Hammer Curls
Cable Hammer Curls
Dip (machine)
Close Grip Bench (ez curl bar)


I also did some weight assisted dips because I am really trying to strengthen my triceps. At this point I am able to do them with only 30 lbs of assistance. My goal is to be able to do real dips by the time I am done with Max OT. I thnk I am getting pretty close.

Today will either be cardio or off. I haven't decided yet. I am feeling a little tired right now, but usually thats how I am early in the day. My energy starts skyrocketing around 4:00 for some reason.

[sillyvent]

Looking Good- Do You Have A Recent Pictures For Your Pogroess To Share? :)

[*Destiny*]

Looking Good- Do You Have A Recent Pictures For Your Pogroess To Share? :)

My most recent pic is the one on page 3 of my journal (5th post down). That was taken on 1-25-05. I will be updating again in around four weeks and again when 8 weeks of Max OT is complete.

[sillyvent]

Nice Back And Shoulders :)

[*Destiny*]

Nice Back And Shoulders :)

Thanks! My shoulders seem to be responding better than any other part of my body. Now if I could only get the fat to melt off my butt........

[Krissypoo]

I agree...shoulders look great!

[Hibiscus09]

Nice job with chest/abs and arms/shoulders, Destiny! Keep up the hard work! :)

[*Destiny*]

Today I did back/traps:

Deadlifts
Lat Pulldowns
Barbell shrugs
Compound Rows (machine)
One Arm Dumbell Rows
Chin Ups (weight assisted)

I am so glad its friday. I can't wait to sleep in tomorrow!

[Hibiscus09]

I slept in until 9:00am this morning and it was heaven. I'm usually up at 6:00am. :) Have a nice weekend! Nice job on the workout!

[Jennifer-Lynn]

Destiny - How's it going with "no Treats"? Are you having any cravings or are they actually disappearing?

[*Destiny*]

Th "no cheating for four weeks" plan is cancelled. It sucked and I was craving something constantly. I hated it. I gave in and bought cadbury mini eggs this weekend. Damn, you can only get those things this time of year. Hahaha. I am not upset about it though. I have had the best workouts all week and I feel so good and strong. I think the increased intensity is really increasing my apetite so I am just going to listen to my body and eat more (clean foods).

Today was leg day. It was a killer workout and I feel really good.

[*Destiny*]

Yesterday I was supposed to do 1 hour of kickboxing but I was really tired & my legs were sore so I skipped it. I haven't been doing much cardio at all the past week or two and I feel so guilty. Even though I wanted to cut down I think I should still be doing it a minimum of 2-3 times a week. I guess the problem is that I have been really sore from Max OT and I just don't feel like it. I know I am getting stronger but I also feel a bit flabbier in the stomach area. Its disappointing but at the same time I know I am gaining muscle which is going to make it easier to burn the fat once I start cutting. I have been eating more than usual too since I started Max OT. I figured its a good time to increase my calories since I am trying to pack on some muscle. Its convenient as well because I have been a lot hungrier since I started. I just have such conflicting feelings about eating more/less cardio even though I know it is what I need to be doing to put on muscle. I am going to aim to do cardio 2 times a week until I am done with this. Maybe 3 if I feel extra motivated. I just hope thats enough to prevent me from blowing up!

[VanillaBean_21]

Th "no cheating for four weeks" plan is cancelled. It sucked and I was craving something constantly. I hated it. I gave in and bought cadbury mini eggs this weekend. Damn, you can only get those things this time of year. Hahaha. I am not upset about it though. I have had the best workouts all week and I feel so good and strong. I think the increased intensity is really increasing my apetite so I am just going to listen to my body and eat more (clean foods).

Today was leg day. It was a killer workout and I feel really good.

Those are my favorite easter candy! I used to buy a huge bag of them and polish them off in like 2 days. :P I am going to resist them this year though. They are damn good though. :D

[*Destiny*]

Those are my favorite easter candy! I used to buy a huge bag of them and polish them off in like 2 days. :P I am going to resist them this year though. They are damn good though. :D

Yes they are! They have been my favorite Easter candy since I was little. Those stupid things have soooooooooo much fat. I finished off my bag in two days too. At least it wasn't the huge 2 lb bag though. Hahaha!

[*Destiny*]

Last night was chest/abs. The only thing I was able to increase weight on was rope crunches and the vertical chest press. I felt really tired and weak last night. It was so frustrating. I am thinking about taking creatine. I have always stayed away from it because I didn't want the water retention weight, but at this point I really don't care at all what I weigh as long as I am putting on muscle. Since I am sort of doing a bulk right now I guess it would be a great time to take it.

Tonight is cardio. I plan to do 45-60 minutes.

[sillyvent]

Creatine.....works great. I highly suggest esterified creatine 4000 - by pinnacle. Many creatines have some bad side effects....but this one is good on your stomach. I have only gained about 4/5 lbs of water weight on it.

[*Destiny*]

Creatine.....works great. I highly suggest esterified creatine 4000 - by pinnacle. Many creatines have some bad side effects....but this one is good on your stomach. I have only gained about 4/5 lbs of water weight on it.

Thanks Silly! I'll look into it. Do you take capsules or powder? Is one better than the other?

[sillyvent]

Due To The Disgusting Taste I Use The Pills- This Form Is A Pill- Smells Bad But Doesn't Taste Bad Or Give You Bad Side Effects! :) I Don't Think It Matters Pill Vs. Powder.....i Think It's More What You Perfer And How Long It Takes To Get Into Your System. I Take Mine 60-90 Mins Before A Workout.

[*Destiny*]

Today I did arms/shoulders and 45 minutes of cardio. I am going to get some creatine tomorrow.

[*Destiny*]

Today I did back/traps and 45 minutes of cardio. I was able to increase the weight on everything except lat pulldowns and weight assisted chin ups. I also bought some creatine and I will start that tomorrow.

[*Destiny*]

I started creatine on Sunday. I haven't been to the gym yet because I had another friggin migraine on Monday and Tuesday. Its finally gone today. Once again I am pretty sure it was because of the BC I am on. I called my doctor yesterday and I am trying to either switch brands or I might try Nuvaring. I have to call her back on Thursday because she wasn't in. It pisses me off so incredibly bad that I get these stupid headaches that ruin entire days of my life. It feels like my head is gonna explode and I am going to puke and I can't stand light. the only thing that makes it better is sleep. I also hate wasting hours sleeping and getting absolutely nothing done. It seems like they are getting progressively worse each time.

Today is leg day. I am looking forward to working out after 4 days of the loading phase.

[*Destiny*]

Yesterday I did:

Squats 2 x 6
Barbell Lunges 1x 6 (each side)
Leg Press 2 x 6
Leg Extensions 2x 6
Leg Curls 2x 6
Butt Blaster 1 x 6 (each side)
Standing Calf Raises 3x 20
Seated Calf Raises 3x 20

I also do a few warm up and acclimation sets, but I don't bother listing those. I increased my leg press by 10 lbs. I also increased on leg extensions & leg curls.Today I am not as sore as I usually am after a leg workout. Today I will do arms/shoulders.

[*Destiny*]

Today I did:

Shoulder Press 2 x 6
Preacher Curl 2 x 6
Lateral Side raises 2 x 6
Hammer Curls 2 x 6
Cable Hammer Curls 2 x 6
Close Grip Bench 2 x 6
Tricep machine 2 x 6
Weight assisted dips 2 x 6 (20 lbs assisted)

I increased the weight on every single exercise! I was also able to do 3 dips unassisted! I am so happy because my goal was to be able to do unassisted dips by the time I finished Max OT. This is only my third week, so I totally exceeded that goal! I can feel such a difference since I started creatine. I am very please with my progress this week.

[*Destiny*]

Yesterday I did chest/abs:

Flat Bench: 2 x6
Decline Dumbell Flyes: 2 x 6
Cable Flyes: 2 x 6
Pec Fly (machine) 2 x 6
Incline Press (machine) 2 x 6
Vertical Chest Press: 2 x 6

Rope crunches: 2 x 6
Ab machine 1 x 6 (front and sides)
Hanging Knee raises: 4 x 15

I increased my weight on every chest exercise. For some reason I decreased on the ab machine, probably because I did that last. Thats ok though because I increased the weight on my rope crunches by 10 lbs. Creatine has really made such a difference in my workouts. I also did 30 minutes on the elliptical. Today I will do back/traps.

[Sistersteel]

Hey girl, I am so happy for you. It is great when the weights start going up, it gives you such a feeling of satisfaction and power!

I hope the migraines get better, that must be so awful!

Keep up the hard work, your awesome!!!
SS

[*Destiny*]

Thanks for the support SS! Yeah, it feels great to see the weights going up. As for the migraines, they suck. I called my doc back Thursday but she was out unexpectedly so I have to call her again tomorrow. Hopefully she can give me prescription for a different brand and this nonsense will end!

Today I did back/traps:

Deadlifts 2 x6
Lat Pulldowns 2 x 6
One Arm Dumbell Rows 2 x 6
Weight Assisted Chin Ups 2x 6
Compound Rows (machine) 2 x 6
Hyperextensions 2 x 10
Barbell Shrugs 2 x 6


I increased weight on compound rows only. I also did 45 minutes of cardio on the elliptical trainer. Tomorrow I will be doing one hour of kickboxing, no weights.

[*Destiny*]

Yesterday was my day off. Today is legs. I'll post my workout later tonight.

[*Destiny*]

Yesterday was leg day:

Squats 2 x 6
Barbell lunges 1 x 6
Leg Press 2 x 6
Leg Extension 2 x 6
Hamstring Curl 2 x 6
Butt Blaster 2 x 6
Seated Calf Raises 3 x 20
Standing Calf Raises 3 x 20

Weight went up on Barbell Lunges, Leg Press and Butt Blaster. Stayed the same as last week on everything else except Hamstring Curls, which went down. I did those last so I am hoping thats why.

[Hibiscus09]

Great job on the workouts, Destiny!! Nice job on the weights moving up! Sorry about the headaches. :( I use creatine and it helps me greatly with strength. Make sure you drink at least a gallon of water a day while taking it. If not, it will give you headaches, stomach cramping, dry mouth, etc.

Happy Thursday!!

[*Destiny*]

Thanks Hibiscus! Happy Thursday to you too. Creatine is awesome. I can't believe how well its working. I haven't had any of the negative side effects except a dry mouth. I have been drinking around a gallon of water a day. I mostly have a dry mouth at night and when I wake up in the morning. I don't mind though because the creatine is really increasing my strength!!!

[*Destiny*]

Today I did arms/shoulders:

Shoulder Press: 2 x 6
Preacher Curl: 2 x 6
Close Grip Bench: 2 x 6
Weight Assisted Dips: 2 x 6
Tricep Machine: 2 x 6
Hammer Curls: 2 x6
Cable Hammer Curls: 2 x 6
Lateral Side raises 2 x 6
Bicep Curls (dumbell) 2 x 6

I have been eating like **** the past week. I am so hungry and I need to get it under control. I used to log everything then I stopped because I was able to eat properly without the logging every single thing I put into my mouth. However, based on my recent behavior, it looks like I need to start logging again. I am going to start logging it in fitday and posting my ratios here at the end of the day. Hopefully that will help me get my binging under control. I am aiming for 1600-1800 calories a day with a 40/40/20 macronutrient ratio.

[*Destiny*]

Today I did chest/abs:

Flat Bench: 2 x6
Decline Dumbell Flyes: 2 x 6
Cable Flyes: 2 x 6
Pec Fly (machine) 2 x 6
Incline Press (machine) 2 x 6
Vertical Chest Press: 2 x 6

Rope crunches: 2 x 6
Ab machine 1 x 6 (front and sides)
Hanging Knee raises: 4 x 15


Weight increased on Pec Fly, Vertical Chest Press, Rope crunches and Ab machine. I also did 40 minutes on the elliptical trainer.

Here is how my diet looked today:

Calories Eaten Today
source grams cals %total
Total: 1642
Fat: 33 299 20%
Sat: 8 75 5%
Poly: 10 91 6%
Mono: 11 97 6%
Carbs: 193 633 42%
Fiber: 35 0 0%
Protein: 140 560 38%
Alcohol: 0 0 0%

[*Destiny*]

No workout today. Tomorrow will be back/traps and 45-60 minutes of cardio. Tomorrow will complete 4 weeks of Max OT.

Here is what my diet looked like today:

Calories Eaten Today
source grams cals %total
Total: 1520
Fat: 33 298 22%
Sat: 5 48 3%
Poly: 10 93 7%
Mono: 9 82 6%
Carbs: 189 594 43%
Fiber: 41 0 0%
Protein: 121 486 35%
Alcohol: 0 0 0%

[*Destiny*]

Today I did back/traps:

Deadlifts 2 x6
Lat Pulldowns 2 x 6
One Arm Dumbell Rows 2 x 6
Weight Assisted Chin Ups 2x 6
Compound Rows (machine) 2 x 6
Hyperextensions 3 x 10
Barbell Shrugs 2 x 6

The only thing that went up from last week was lat pulldowns.

My diet:

Total: 1702
Fat: 53 475 29%
Sat: 11 100 6%
Poly: 18 163 10%
Mono: 16 148 9%
Carbs: 166 608 37%
Fiber: 14 0 0%
Protein: 139 557 34%
Alcohol: 0 0 0%


Fat was high because I had 1 Tbs of flax oil early in the day the salmon for dinner. If I hadn't had the flax oil my ratios would have been nearly perfect.

[*Destiny*]

Today I did 1 hour of kickboxing.

My diet was right On:

Total: 1739
Fat: 36 323 20%
Sat: 11 102 6%
Poly: 2 17 1%
Mono: 14 127 8%
Carbs: 200 628 40%
Fiber: 43 0 0%
Protein: 158 633 40%
Alcohol: 0 0 0%

[*Destiny*]

Yesterday was my cheat day and boy was I bad. No workout, and I ate enough for two days!!


Total: 3196
Fat: 97 869 28%
Sat: 30 267 9%
Poly: 3 26 1%
Mono: 15 135 4%
Carbs: 449 1662 53%
Fiber: 33 0 0%
Protein: 147 586 19%
Alcohol: 0 0 0%

[*Destiny*]

I don't know what the hell my problem is. I ate clean all day at work and was looking forward to going to the gym as soon as I left work. Then on the way home it started snowing and I turned cold and cranky. When I got home, I ate a bunch af crap and decided to stay in. I don't know how I can have such mood swings in a matter of an hour. I do know that I am sick of the friggin snow and it is making me crazy. I want nice weather so I can do cardio in the morning, outside without freezing my ass off. Heres my diet yesterday:

Total: 2490
Fat: 86 773 32%
Sat: 40 363 15%
Poly: 4 37 2%
Mono: 27 247 10%
Carbs: 276 1017 42%
Fiber: 22 0 0%
Protein: 159 634 26%
Alcohol: 0 0 0%

Anyway, today is leg day and I am going to the gym no matter what. I am under no circumstances going to ruin my diet today. I am so pissed off at myself about yesterday.

[*Destiny*]

I need to just stop promising myself things because the more I promise, the more I promises I break. Screwed up yesterday pretty bad. Also ate kinda bad today but I made up for it at the gym. I am too lazy to post my workout and I didn't log my food into fit day. I am not making any promises as far as my diet goes tomorrow and Sunday, but I will try my best to keep it clean. I will go to the gym tomorrow, but Sunday it is closed. Then starting monday, back to business. I will log my food into fitday and my gym schedule will be back to normal.

I used to have my nutrition under control so effortlessly. I dn't know what has gotten into me lately. I have been craving chocolate like a mad woman. Strange thing is, I have never been a fan of chocolate. I have always craved sugary candy like skittles in the past. I don't know why I am experiencing the sudden change. I don't have PMS, I am just craving chocolate all the time. I am trying to figure out why. If anyone has any ideas, toss them my way. =)

[Paichka]

Well, the joke here is that all of us chicas are craving chocolate because we aren't getting any play.

It's against Army regulations to mess around with the menfolk while deployed. It happens, but most of us are very good about it. So it's a year or more without getting any, and all of us have been fiending for chocolate like madwomen.

One of my friends came up with the correlation at dinner the other night. I laughed, but secretly I wonder. ;-)

-- Sunny

PS: you're working very hard, and getting down on yourself about a few diet mishaps is not the answer. Just take a deep breath and say in your best Scarlet O'Hara voice, "tomorruh is anutha day!"

BTW: how's the creatine treating you?

[Ivey_Itch]

if you can have it, try some unsweetened cocoa powder. Mix a Tbsp or 2 in with some HOT water and splenda for "hot chocolate" .. or you could use skim milk.. depending on your feelings toward dairy.. the cocoa and cottage cheese and splenda is good too.. add some PB if you want a real treat.. chocolate protein powder perhaps? um... cocoa and tofu and splenda.. maybe you can use at least one of the methods :) Good luck! Just remember how hard you are working and what you want to accomplish, and just take it one day at a time.. you'll get there! :D

[*Destiny*]

Paichka - Thanks for the encouragement! The creatine is by far the best supplement I have ever taken. I have honestly experienced gains in strength that I never would have expected. I haven't experienced any negative side effects what so ever. I love creatine and I highly recommend trying it out!!

Ivey_Itch - The "hot chocolate" is a wonderful idea! I am definitely going to try that out. Thank you so much for the suggestion. Also, I was all out of chocolate protein the last few weeks but I just got a new 5 lb tub of it so hopefully that will help me out as well. =)

I love this forum. Everyone is always so supportive and encouraging. Thank you ladies for lifting my spirits when I am feeling down. You guys are the best!

[Paichka]

Which brand do you use?

We have GNC brand here that I could try, or I could order away for some...that'll take about 2 weeks, though, and I'm impatient. ;-)

keep up the good work!
Sunny

[*Destiny*]

Which brand do you use?

We have GNC brand here that I could try, or I could order away for some...that'll take about 2 weeks, though, and I'm impatient. ;-)

keep up the good work!
Sunny

I am using "Precision Engineered" capsules. I got it at Vitamin World for a pretty good price. I haven't ever tried any other brand so I don't have anything to compare it to, but it works great IMO. I just followed the instructions on the bottle. During the loading phase I took 6 capsules four times a day and now I take 6 capsules once a day, usually about 30 minutes before my workout.

My guess is that any brand will give you results, but I have heard that some brands cause side effects like upset stomach. Heres a link to what I use if your interested:

http://www.vitaminworld.com/pages/file.asp?xs=37E5913675D247E39549A527ADF5A9BD&PID=864&np=0

[Zeener]

Hey Destiny,

I've been through a chocolate frenzy or two as well! I've found that I turn to chocolate when I'm tired and that's usually in the late afternoon. I slowly get addicted to the caffeine/sugar buzz that chocolate gives.

I've found that by acknowledging my lethargy, I'm able to move on without the chocolate (it's hard!). Or if I just can't take it, I'll drink a diet soda for the caffeine (don't like to do this, but it works in a pinch). Good luck beating the chocolate monster!

[*Destiny*]

Hey Destiny,

I've been through a chocolate frenzy or two as well! I've found that I turn to chocolate when I'm tired and that's usually in the late afternoon. I slowly get addicted to the caffeine/sugar buzz that chocolate gives.

I've found that by acknowledging my lethargy, I'm able to move on without the chocolate (it's hard!). Or if I just can't take it, I'll drink a diet soda for the caffeine (don't like to do this, but it works in a pinch). Good luck beating the chocolate monster!

Thanks for the ideas Zeener. The chocolate Monster sure is evil, isn't he?!!

I have been thinking about it and realized that the severe cravings begin when I gave up caffeine because I started taking creatine. Around that same time I also ran out of chocolate protein powder, which didn't help. I just got a 5lb tub of it and also some chocolate protein pudding. Hopefully that will help eliminate the cravings.

[*Destiny*]

I have been sticking to my workouts. My diet has been good for the most part especially during the day. In the evening I have been a little bit bad. I plan to start logging my workouts/fitday later in the week, I just don't like to push it when I am in this kid of mood otherwise I feel really burnt out. Heres an updated pic of my back/shoulders after 5 weeks of Max OT. I think it is responding nicely. There is a pic of the same pose on page 3 of my journal (5th post down I think) for comparison. I will probably post full body shots in 6-7 weeks.

[Hibiscus09]

Back and shoulders are looking great, Destiny!!! :) Nice work!

[MMA_Fighter]

wow, u look awesome Destiny! I really notice a differnece in your pix. YAY!!

I feel ya on the chocolate cravings, but unfortunely i went and had some on easter..and i had so much that i couldnt possibly eat it for a very long time..but now when i need the sweetness, i have a great protien powder that i bought at walmart of all places,for only 12.99 for a large container, and it tastes like chocolate milk!! oh its so good, and i dont feel bad havin it a few times a day, even at night when my boredom causes cravings.

Anyways, i will try to drop in and add to everyones support, im actually goin to go back and read more of ur journal to learn more bout ya!!

Take care, eat well and train hard!

[Paichka]

I have been sticking to my workouts. My diet has been good for the most part especially during the day. In the evening I have been a little bit bad. I plan to start logging my workouts/fitday later in the week, I just don't like to push it when I am in this kid of mood otherwise I feel really burnt out. Heres an updated pic of my back/shoulders after 5 weeks of Max OT. I think it is responding nicely. There is a pic of the same pose on page 3 of my journal (5th post down I think) for comparison. I will probably post full body shots in 6-7 weeks.

Your shoulders look HOT! What is your tattoo of?

-- Sunny

[*Destiny*]

Your shoulders look HOT! What is your tattoo of?

-- Sunny

Thanks! The tatoo is a moon with a vine & some flowers wrapping around it. Honestly, I got it when i was waaaaay to young and I wish I didn't, but oh well.

[*Destiny*]

Today will be arm/shoulder day. I have a loooong day ahead. I have to work until 4:30 then to school until 8:00, then to the gym. I'll post my diet/workout once I get home.

[Jae]

Destiny, I am new to this forum (I put a thread in general chat) and have been looking through some of the journals and threads for inspiration. Your pics are amazing, how long did the transformation take? You have definitely given me an incentive to do this. Thankyou.
J

[*Destiny*]

Destiny, I am new to this forum (I put a thread in general chat) and have been looking through some of the journals and threads for inspiration. Your pics are amazing, how long did the transformation take? You have definitely given me an incentive to do this. Thankyou.
J

Hi Jae! Thanks for the compliment. I can't believe I actually inspire someone!!! The fat loss part of my transformation took from 1/25/2004 until about August of 2004. I went from 158.5 to 124. I started seriously weight training in late december and I am trying to put on some muscle so I have actually gained weight, but I am still the same size. If you want more details pm me and give me your email. I can send you my horrifying before pic so you can see what I looked like at 158.5 compared to now.

[Jae]

Destiny,
Your horifying pic cant be as bad as mine!!!! I seem to have a problem keeping to a diet. I have sent my email address.
J

[*Destiny*]

Destiny,
Your horifying pic cant be as bad as mine!!!! I seem to have a problem keeping to a diet. I have sent my email address.
J

I sent the pics. Um, I won't argue how scary my before pic is because your going to see the proof when you open the email. Be careful, you might go blind. ;)

I sent it twice cuz the first email was acting all weird and I wasn't sure it went through. Let me know if theres anything else I can do to help.

[Pilgrim BB]

Hi Destiny,

Just wanted to let you know that Jae is away this week and will read her emails and reply to you on Friday or Saturday.

I too think your progress is great. Keep up the good work. We shall be watching your future posts.

A

[vanessa40]

Destiny,
Thank you for the Max Ot info you sent me..i can't wait to try it..

Vanessa

[*Destiny*]

Destiny,
Thank you for the Max OT info you sent me..i can't wait to try it..

Vanessa

NP. I hope the results are good for you. I have made tremendous gains in strength since I started (7 weeks ago) and I feel great!!!

[*Destiny*]

Hi Destiny,

Just wanted to let you know that Jae is away this week and will read her emails and reply to you on Friday or Saturday.

I too think your progress is great. Keep up the good work. We shall be watching your future posts.

A

Thanks for letting me know. If theres anything else I can do to help her out, let me know.

[someday]

wow! nice shoulders woman..........keep up the good work!

[*Destiny*]

Thank you, someday!

Yesterday was an eventful day. I decided I am going to start working out in the morning. I got up at 4:30 am to make it to the gym by 5:00. Did legs and felt great for the rest of the day. I am going to slowly ease myself into it so I didn't go this morning (will go in the evening), but next week I plan to go in the morning on Tuesday & Wednesday. And when I start cutting, I will begin doing morning cardio on tuesdays, wednesdays and fridays. So my schedule will be like this:

Monday: Kickboxing (pm)
Tuesday: Cardio (am) Legs (pm)
Wednesday: Cardio (am) Arms/Shoulders (pm)
Thursday: Off or 22 minutes HIIT (sprinting)
Friday: Cardio (am) Chest/abs (pm)
Saturday: Cardio (am) Back/traps afternoon
Sunday: Off or HIIT (sprinting)

I also decided that I was going to incorporate chicken & turkey into my diet. I haven't eaten chicken in nearly 10 years so this was a big decision for me. I decided to become lacto-ovo vegetarian ewhen I was 14 years old. When I was 17 I bacame vegan, then went back to lacto-ovo at 19. When I was 21, I decided to incorporate fish and seafood into my diet. For the past few months I have been thinking about incorporating poultry but wasn't sure how I felt about it. However, I finally came to the decision that this was the best thing I could do to reach my goals so I went for it and ate chicken. I was a little worried about how my body would react, but so far I am fine - no digestion issues. I also ate some chicken breast for lunch. It tasted so good and made me feel so full. Planning my meals will be so much easier now and chicken seems like such a treat!

I am planning to do a figure comp on November 5th this year. I plan to start cutting 20 weeks out which is June 19th, so I will continue my bulk until then. I am not going to drive myself crazy with logging food, weight/measurements etc. while I am bulking. However, I plan to eat mostly clean for the rest of my bulk. At 20 weeks out I will find out my weight/bf%/measurements and take it from there. The big challenge is at 10 weeks out I have a 2 week vacation booked. One week at my grandmother's in the midwest and one week in Vegas. There is a gym near my Grandmother's that I can get day passes at so I will be able to workout. Resisting Grandma's cooking is gonna be a little tougher!!! I need to find a hotel in Vegas that doesn't charge $20 a day to use the fitness facilities. I have to call a few places but haven't gotten around to it yet. I plan to eat clean while I am there with the exception of three cheat meals. It's going to be a major challenge, but I am devising a plan. I figure worst case I will cut 10 weeks, look good on vacation, and learn in the process. If I end up blowing it on vacation, then I will do one in the beginning of 2006. But I am not planning on failing!

[Jae]

Thankyou for the email Destiny, Wow, I am even more inspired by your results the transformation is amazing. You did all the weight loss in 7 months that is real dedication. Which diet did you use?
J
.....I didnt go blind haha...........

[kkapp]

Hi Destiny,
Thanks for the max OT workout... I do have a couple questions, though.

1) Even though I have been lifting heavy, kind of like the program is layed out, do I start at the beginning? (i.e. week 1), or can I skip to where it talks about the second OT workout? Does it depend on how advanced you are? Or should even the advanced lifter, start at the beginning?

2) Do you know where I can get this program in "hard copy"? I would like to have it printed out, but don't want to print out 165 pages. It is hard for me to really read in and understand the whole thing, when I am reading it off the computer. Having the paper in hand, where I can make notes and highlight important details, would be more beneficial to me.

Just let me know.... thanks again:) Karla(kkapp)

[*Destiny*]

Thankyou for the email Destiny, Wow, I am even more inspired by your results the transformation is amazing. You did all the weight loss in 7 months that is real dedication. Which diet did you use?
J
.....I didnt go blind haha...........

Lol! I didn't use any special diet. I just started eating clean six days a week. I ate around 1500 calories and aimed for a 40/40/20 macronutrient breakdown. I started eating six times a day and drinking nearly a gallon of water each day. I did cardio roughly 4 times a week and weight training only 2 days a week in the beginning. I allowed myself one cheat day a week and ate whatever I wanted. The weight started coming off pretty steadily and I lost a total of 33.5 pounds (from 157.5 to 124 at my lowest). I have since gained weight, but I know some of it is muscle and I am also on creatine so I will probably go down once I go off of it.

[*Destiny*]

Hi Destiny,
Thanks for the max OT workout... I do have a couple questions, though.

1) Even though I have been lifting heavy, kind of like the program is layed out, do I start at the beginning? (i.e. week 1), or can I skip to where it talks about the second OT workout? Does it depend on how advanced you are? Or should even the advanced lifter, start at the beginning?

2) Do you know where I can get this program in "hard copy"? I would like to have it printed out, but don't want to print out 165 pages. It is hard for me to really read in and understand the whole thing, when I am reading it off the computer. Having the paper in hand, where I can make notes and highlight important details, would be more beneficial to me.

Just let me know.... thanks again:) Karla(kkapp)

I am by no means an expert but I'll do my best to answer you questions:

1) According to the pdf your results will be best if you follow the plan exactly as it is laid out. Personally, I do not follow it precisely. I follow the basic principles and I have seen wonderful results. Since I have never followed it exactly, I cannot the results of my modified version to its original. It is completely possible that I may see better results if I followed it perfectly, but I haven't yet as I like what I am doing. So really the choice is yours if you want to follow it precisely or not. I am sure you will see results either way.

2) Unfortunately I don't know where to get a hard copy. I printed it off at work (hehe) because it would take waaay to long on my printer at home.

[kkapp]

I had to go into work for a couple of hours, so I made a copy of teh max OT too. Oh well, I give so much to the company they can give in return!!

[*Destiny*]

Nothing too interesting to report, I just thought I would post because I haven't in a while. This week was my 8th week of Max OT. I went off creatine this week and felt like I lost a tiny bit of strength but only upper body. I am still lifting as heavy as I can and hoping that I will be back to where I was last week by next week. I actually did increase the weight on a few exercises. Yesterday, I flat benched 95 which is 70% of my current weight. I was so happy!! My goal by the end of this year is to be able to bench my weight. This week I also increased th weight on my leg press by 10 lbs. WooHoo!


I have been eating whatever the heck I want lately and surprisingly haven't done too much damage. I am going to "clean" bulk for 4 more weeks then just try to maintain until June 19th when I will start cutting.

[StlBarbie]

Great job on that bench Destiny!!! You should have NO problem reaching your goal!

[someday]

by any chance did you workout at planet fitness in plymouth this weekend? we were at my mom and dad's and i went a couple of days.....when they had me sign in there was someone named destiny....i didn't know if it was your name or just a screen name.

[*Destiny*]

by any chance did you workout at planet fitness in plymouth this weekend? we were at my mom and dad's and i went a couple of days.....when they had me sign in there was someone named destiny....i didn't know if it was your name or just a screen name.

No, wasn't me. Its funny, people always tell me they know someone else named Destiny, but I have never met another Destiny yet. :D

[PhearaZer]

sweet job on the delts babe keep it up!! very very good gains in the 5 week pic. :cool: got any more coming for week 9?

[Sunshineslynn]

Here Here that is great progress. Keep up the wonderful work.

smiles
s

[kkapp]

Hi Destiny,
I just started the OT max training this yesterday. How do you like it? Are you getting any good results?
I read the whole packet and am going to start at the beginning. Except he sets it up to lift M-F and off the weekends. Do you think if I change this up and still lift for the 5 days but not necessarily in a row, will make a difference.
I keep you posted on how it works for me.
The only real problem I had was making sure I was lifting heavy enough for the 6 reps. I would lift what I thought was going to be heavy, but ended up not being heavy enough and then the next set would go heavier, but if it still wasn't heavy enough, I had already done my two sets. So I didn't know if I should increase the weight again and do a third set or just make a mental note and make sure to go higher next week. Any suggestions?
Karla

[*Destiny*]

Hi Destiny,
I just started the OT max training this yesterday. How do you like it? Are you getting any good results?
I read the whole packet and am going to start at the beginning. Except he sets it up to lift M-F and off the weekends. Do you think if I change this up and still lift for the 5 days but not necessarily in a row, will make a difference.
I keep you posted on how it works for me.
The only real problem I had was making sure I was lifting heavy enough for the 6 reps. I would lift what I thought was going to be heavy, but ended up not being heavy enough and then the next set would go heavier, but if it still wasn't heavy enough, I had already done my two sets. So I didn't know if I should increase the weight again and do a third set or just make a mental note and make sure to go higher next week. Any suggestions?
Karla

I am loving Max OT. I am getting so much stronger than I was before and I am definitely putting on more muscle. I don't think it would make a difference if you switch up the days. I don't follow the days either because of my schedule. I really just follow the basic principles stated in the beginning and I like my results. I like to keep things relatively simple and not drive myself crazy over little details. At this point in my life I am not preparing for anything that requires me to be super strict (not yet anyway).

As for determining your max weight, its really just trial and error. The first week you should get a decent idea of what you can do, but don't expect to have perfect workouts. The second week will be a little smoother in determining your max lifts and by the third week it should be smooth sailing. The first week I was really discouraged becuase I felt like I wasn't doing it right because I wasn't sure what my capabilities were. i felt like I was wasting my workouts trying to get things right, but I realized it does take time to learn. So take your time and figure things out. In a few weeks you will feel much more confident that you are lifting your heaviest!! :)

[esaraha]

Hi Destiny ... I have just finished reading your journal and really enjoyed it. You have made incredible progress since you started!!! You should be so proud of yourself!! As for the chocolate cravings, I have found in the past with myself that if I did not have enough carbs in my diet, I would crave the chocolate and sweets since my body probably needed the simple carbs [sugars] from the intense workouts so maybe up your carb intake slightly at each meal and overall calorie intake just a little bit. It definitely worked for me - I never really crave it now or sweets - and friday nights used to be a regular date night with my 2 favourite guys, Ben and Jerry!!! lol

Let me know if it works for you if you try to give it a chance. I find that any cravings are now under control - I just eat 5 to 6 meals a day at regular intervals - about every 3 hours. I start really early in the day too with my workouts at 4 30 am [weights and cardio] and am often not home until 7pm or so from work at night so I make sure to fuel myself.

Again, congrats on all of your progress - it is awesome!!!!!

[*Destiny*]

Thanks for the tips esaraha. I will definitely keep that in mind and perhaps increase my carb intake. Right now I am aiming for a 40/40/20 ratio but maybe I will change it to 50/30/20 until I start cutting. I will think it over this week.

I am taking this entire week off from the gym. I feel terrible. My sinuses are hurting bad and I have a sore throat. I think I am having spring allergies. I also just feel really run down in general. I was feeling a little tired last week but this week I am just feeling sick. I feel sore all over and my knees are really hurting too. All I want to do is go to sleep as soon as I get home from work which is exactly what I did yesterday. Today I took a nap until from 6:00-8:00. I wanted to stay in bed but I have homework I need to finish for tomorrow. Tomorrow I have school right after work and I plan to go to bed as soon as I get home. I feel yucky. :(

Hopefully I will feel recharged and ready to go next week. I feel like such a slacker not going to the gym.

[*Destiny*]

Sunday I did legs & 45 minutes cardio. Monday I did chest/abs & 45 minutes of cardio. Yesterday I did 45 minutes cardio. Tonight I plan to do arms/shoulders & 45 minutes cardio. I have been eating totally clean since Saturday. Sunday I slipped up a tiny bit but no big deal. I am feeling sooooooooo fat lately. I don't know if I really am fat or just feeling that way. My clothes all fit fine but the thighs seem snug which I can't stand. I decided to start cutting early because I can't stand feeling this way. I am going to do weights 4 days a week and cardio 6. I will probably do 4 45 minute sessions and 2 HIIT (sprinting) sessions a week for now. I have also stopped doing Max Ot and I am doing 3 sets of 8 reps (not including warm ups) for everything. I barely had to drop the weight on any exercises from my Max Ot heavy sets. That felt great to know I was doubling the amount of reps for my heavy sets and still not lowering the weight.

[someday]

have you ever tried clartin for your alleries? i have used it since before it was an over the counter item. it works great on my seasonal allergies. no side effects at all! maybe all this rain will help. feel better soon :)

[*Destiny*]

Wow its been a long time since I posted in here. Nothing much is new. I have been working out somewhat regularily. Diet has been decent most of the time. I just can't seem to grasp the motivation that I used to have. I have wed-fri off this week so I will be able to fit some great workouts in this week. Sometimes I just feel like I can't balance work, school and the gym all at once. I feel like I always sacrafice my workouts in order to do homework. I know school is more important right now, but I just get really frustrated because I enjoy working out and I hate school. I hate doing things half-assed and that is how I feel about the gym lately. But its either half-ass or not at all because quitting school or my job is not really an option. *sigh*

I feel overwhelmed/frustrated/depressed lately. I feel like I will never be done with school and my life will be consumed by this bull**** forever. I could double up on my classes and finish much sooner but that would essentially leave zero time for the gym. I feel so friggin fat already I could throw up. Its so frustrating not to have the time/energy that I want to dedicate to something so important to me. Finding the time to go to the gym is not the problem, its having the energy to put 100% into my workout, then come home and do hours of homework, and having no free time to myself. Sometimes I can get into the routine of wakeup/work/gym/shower/eat/homework/bed/repeat, but it gets really old after a while. Having NO time for FUN at all. Weekends consist of more homework/cleaning/grocery shopping/errands/catching up on sleep. I am seriously going crazy. I always feel like a failure no matter what because it seems I cannot succeed at everything all at once. As soon as I start improving on one thing, I fall behind on another. GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR.

Ok end of rant. I just needed to get that out of my system. The plan for this week is:

Tuesday: Cardio
Wednesday: Legs/Cardio
Thursday: Arms/Shoulders/Cardio
Friday: Chest/Abs/Cardio
Saturday: Back/Cardio
Sunday: Cardio

I need all this extra cardio becaise I feel flabby as hell lately. It also clears my head.

[Meggie]

I feel so friggin fat already I could throw up. Its so frustrating not to have the time/energy that I want to dedicate to something so important to me. Finding the time to go to the gym is not the problem, its having the energy to put 100% into my workout, then come home and do hours of homework, and having no free time to myself. Sometimes I can get into the routine of wakeup/work/gym/shower/eat/homework/bed/repeat, but it gets really old after a while. Having NO time for FUN at all. Weekends consist of more homework/cleaning/grocery shopping/errands/catching up on sleep.

Hi Destiny! I just recently joined this forum (in May) hoping for the best in support and motivation so you're probably not familiar with me. But I can say that I can TOTALLY relate to what you are saying. I just finished my first year of university and it was INSANE! I had always been active in cheerleading and had always gone to the gym in high school but that all changed when I went away to university. I was so stressed out and determined to do the best that I possibly could that I spent hours a night doing homework and studying. I had no personal time. I didn't even give myself one hour a night to go to the gym and as a result I ended up gaining 10 pounds! So that is why I am here...I need all the help and motivation I can get from people who know what they are talking about (my friends have no desire to go to the gym or take part in any sort of physical activity).

I'll be keeping up, good luck!

[*Destiny*]

Todays workout:

Squats : 3 x 8 135
Leg Press: 3 X 8 305
Standing calf raise: 1 x 20 bar +50 & 2 X 20 bar + 70
Seated calf raise: 3 x 20 50
Romanian deadlifts: 3 x 8 35# dumbells
Leg Curl: 3 x 8 90

Cardio: 45 minutes on Cybex Arctrainer

The leg extension machine was broken. I forgot to do walking lunges.

[*Destiny*]

Thursday I did arms/shoulders and 45 minutes of cardio. Friday I did 1 hour of cardio, Today I did chest/abs/45 minutes of cardio. Diet has been perfectly on track. I am feeling good. I am too lazy to post what I did for my workouts, maybe I will edit later.

Thursday I went to the beach and got my annual sunburn that I get every year the first time my skin sees the sunlight. I am so pale naturally it is disgusting. I usually wear a lot of sunscreen but I couldn't stand being so pale and I like how my burn turns into a good base tan so sunless tanner looks good over it. Otherwise sunless tanners look very weird on me. I am so paranoid of skin cancer though, I can't believe I let my vanity get the best of me. ;)

[*Destiny*]

Today I did back and 20 minutes of cardio. Diet is on track. I need to drink more water. It is always hard for me to drink enough on the weekends.

[RuggedRon13]

hey Destiny..how have you been?? how's the workouts going?

[*Destiny*]

I am on vacation this week so I have been eating a little less than ideal. Monday we went to the beach. I ate 4 oz turkey breast and .5 cups of cottage cheese before we left. I only planned o being there 2-3 hours so I packed 2 kiwis and water. Well we ended up staying all day then going to my boyfriends parent's house afterward. They ended up ordering chinese food so I totally blew it.

Yesterday I had a doctors appt. in the morning then we went to the zoo. I ate healthy beforehand, but once again we were gone all day so I missed a bunch of meals then ate too much when we got home.

Today we went out for breakfast, which is something we rarely do. I had an ommelette, homefries and half of a belgian waffle. I felt like I was going to explode so I didn't eat again until this evening. No gym all week either. Shame on me.

Back to the gym tomorrow. The plan is to do legs. We will probably play raquetball too so I'll end up getting some cardio.

I really need to get serious. I have been slacking ff waaaaaaaay too long.

[*Destiny*]

Yesterday I did:

Deadlifts 3 x 8 115
Lat pulldowns 3 x 8 62.5
One arm dumbell rows 1 x 8 30 2 x 8 25
Upright barbell rows 3 x 8 bar
Cable seated row 3 x 8 50
Hyperextensions 3x 10 10
Pullups 1 x 8 70 assisted (pathetic I know)

I haven't worked my back in a while and I lost a lot of strength :(. I'll work on that. I need to get those numbers back up there. Pullups were my weakest ever. I dropped shrugs because my neck and shoulders have been tense lately and I don't need the added stress.