PDA

View Full Version : BPP's road to becoming a monster



Pages : [1] 2 3 4 5 6 7 8 9 10

BPP
10-09-2007, 09:52 AM
edited: wow strong old journal...first post no longer accurate

BPP
10-09-2007, 09:52 AM
start weight: 232

BPP
10-09-2007, 09:52 AM
day 1:

BACK
Wide-Grip Lat Pulldowns: 100x15, 110x15, 130x13, 120x12

Seated CG cable rows: 100x15, 130x15, 150x13, 170x10

Hypers: 25x12, 25x13, 35x10, 35x10

Smith Shrugs: 200x15, 225x15

DB shrugs: 100x15, 100x15

Hammer MTS Rows(weight per side): 50x15, 60x15, 70x10, 70x11

NOTES:
-usually do a bit of cardio pre/post, but knee hurt out of the blue...random
-wide-grips felt a bit in the shoulders today, but not bad. i like keeping these a bit lighter to really feel my lats work rather than hurting my shoulders
-seated rows felt good...did these slow, and really felt them in my back
-finally have a hyper thing agaiN!(new gym). immediate lower-back pump I'm still feeling today. nice!
-smith shrugs didnt feel real nice...their smith is weird, but the racks were already in use with a line(went at 6pm..oops)
-DB shrugs....100lb = max DBs :( Good forearm pump and veins, did one set in front, one on side
-hammer MTS row is a hamer strength machine. the grip is underhand, and it's a seated low row. very good feeling for the rear delt and back!
-solid workout. numbers are still down a bit, but should kick up soon

Supplementation:
-coffee protein shake pre
-3 hydroxycut pre

BPP
10-09-2007, 10:01 AM
day 1 nutrition:

calories: 2313
fat(saturated): 61(31)
carbs(sugar)(fiber): 230(129)(19)
protein: 211

water intake: 70 oz

supplements/other:
6 hydroxycut
2 cups coffee
3 diet sodas(working back off of these)

notes:
-working my protein up still
-water was too low
-most of the "sugar" in the carbs comes either from dextrose PWO, or fruit
-need to work my diet soda down to 1, maybe 2, max daily

bigbridrol
10-09-2007, 10:02 AM
congrats on getting married! Hope you have good time management, looks like you have a lot on your plate.

homelifter
10-09-2007, 10:05 AM
Nice to see you getting a journal going. Looks pretty good. Sub'd.

BPP
10-09-2007, 10:06 AM
congrats on getting married! Hope you have good time management, looks like you have a lot on your plate.

traditionally my time management sucks lol...but it's easier now witha wife to help. plus I'm alot more dedicated/focused with grad school than I was in undergrad
her dieting/working out with me helps as well

BPP
10-09-2007, 10:07 AM
note about the wife:

she's 5'7 130. she's not fat or anything, she just likes the figure girl look, and wants a 6-pack. when she flexes you can see the top 2 abs and some outline on the outer edge. that's her reasons for working out. (no fatty)(yes fitness minded)(yes hot)(no pics)

Gator Alum 03
10-09-2007, 10:10 AM
I will also be taking(soon to finish) hydroxycut thermo(any ideas for next product?), a joint compound, NOX-CG3, a multi and drinking lots of tea.

Congrats on the marriage as well.

As far as a suggestion for your next product, check out BURN 3D. I took it a few months back and I was very impressed. 270 caps per bottle is always nice...

BPP
10-09-2007, 10:14 AM
Congrats on the marriage as well.

As far as a suggestion for your next product, check out BURN 3D. I took it a few months back and I was very impressed. 270 caps per bottle is always nice...

what company?

Gator Alum 03
10-09-2007, 10:16 AM
what company?

Omega Sports

homelifter
10-09-2007, 10:28 AM
I just got done taking the new BSN Atro-Phex. It is a pretty impressive thermogenic, and honestly, it does make you feel good. I was plesently suprised. The only setback is the price. It isn't cheap. I would say to give it a try though.

Here is the link for more info.
http://www.bsnonline.net/products/products_expanded.php?id=834266001101

homelifter
10-09-2007, 10:44 AM
supplements:
currently have 3 kinds of protein powder. I will also be taking(soon to finish) hydroxycut thermo(any ideas for next product?), a joint compound, NOX-CG3, a multi and drinking lots of tea.

I'm not sure how many supplements you are taking, or want to take, but here are a few of the ones that you should really try.

1) Red Dragon Beta-Alanine *****
2) Universal-Torrent-post workout shake *****
3) Kre-Alkalyn-creatine that is buffered..good stuff. *****
4) Fish Oil or Flaxseed Oil
5) CLA-this helps you lose fat!!!

As far as protein powders-it is often a toss up. I have found ON 100% Whey Gold standard to be very good for when the fast acting whey is needed...first thing in the morning and added to my post workout shake, and BSN Syntha-6 is great for a longer lasting protein.

Skull Crusher Chris
10-09-2007, 10:44 AM
Awesome, I'm in. Scribed!


Good luck spartan and congrats on the marriage!

BPP
10-09-2007, 10:45 AM
I'm not sure how many supplements you are taking, or want to take, but here are a few of the ones that you should really try.

1) Red Dragon Beta-Alanine *****
2) Universal-Torrent-post workout shake *****
3) Kre-Alkalyn-creatine that is buffered..good stuff. *****
4) Fish Oil or Flaxseed Oil
5) CLA-this helps you lose fat!!!

As far as protein powders-it is often a toss up. I have found ON 100% Whey Gold standard to be very good for when the fast acting whey is needed...first thing in the morning and added to my post workout shake, and BSN Syntha-6 is great for a longer lasting protein.

I only meant as far as thermos :D

im stocked on protein, have plenty of cg-3 left, and lots of other random products

only thing I'm about to run out on(next 3 days or so) is a thermo

homelifter
10-09-2007, 11:03 AM
I only meant as far as thermos :D

im stocked on protein, have plenty of cg-3 left, and lots of other random products

only thing I'm about to run out on(next 3 days or so) is a thermo

That is why I mentioned Atro-Phex in the prior post. I didn't see any of these other supplements listed though...and the ones with 5*'s...are the best supplements I've taken. I wouldn't train without them. Just some suggestions.

INGENIUM
10-09-2007, 11:21 AM
dayum...got married...started a new log...I hardly recognize you :D


BTW, check out the new version of MAN Scorch ;)

trojannation
10-09-2007, 12:12 PM
Subscribed

MacGyverDel
10-09-2007, 02:02 PM
Subscribed. :D Will this thread self destruct in 28 days? :eek:

Congrats on the marriage too btw. ;)

MesoPeaks
10-09-2007, 04:10 PM
Welcome back Yardie! :)

Congrats with the marriage and everything.

In for the support!

XPmpnII
10-09-2007, 04:48 PM
Guess who's back...back again!

BPP's back... tell a friend. :D

*subscribed*

oh, and...

1st page!

BPP
10-09-2007, 04:57 PM
to clarify:

title is because this will be a 28-day program for now...at that point we will evaluate and either adjust or abandon for a dif. program

BPP
10-09-2007, 07:49 PM
Day 2:

Pre-Workout Supplements:
3 hydroxycut
2 scops NOX-CG3(immediately pre, and throuhg the first 5 sets or so)

Bench warmup: 45x25

DB Bench: 45x15, 55x15, 65x12, 75x6->50x7

Incline DB FLy: 35x15, 40x13, 35x13, 35x11

Hammer MTS Decline Press(/side): 35x15, 40x15, 50x8, 40x14

Hammer MTS Incline press(/side): 35x13, 40x13, 45x10, 50x9

Icarian Seated Chest Press: 170x15, 210x5->190x2

Treadmill: 25 minutes

NOTES:
-L shoulder a bit cranky today
-db bench felt weak, but great pump
-always love the incline flies
-hammer machines were good, decline hurt my shoulder at lockout a bit, but the incline felt good
-icarian was basically a seated horizontal bench...good finisher
-when a set says -> (example: 150x7->120x2) it means it was a drop set
-weight went up with all the stuff lately, plus I increased my calorie/water load from what it had been.

Cals Burned(treadmill): 277

Weight: 229

Cardio Time Remaining: 24:35
(remember, 25 total hours for the month between bjj/cardio)

homelifter
10-09-2007, 07:52 PM
I really like your rep ranges...growth range for sure. I can believe you had a great pump going at the end. Tough workout.

XPmpnII
10-09-2007, 08:12 PM
Day 2:

Pre-Workout Supplements:
3 hydroxycut
2 scops NOX-CG3(immediately pre, and throuhg the first 5 sets or so)

Bench warmup: 45x25

DB Bench: 45x15, 55x15, 65x12, 75x6->50x7

Incline DB FLy: 35x15, 40x13, 35x13, 35x11

Hammer MTS Decline Press(/side): 35x15, 40x15, 50x8, 40x14

Hammer MTS Incline press(/side): 35x13, 40x13, 45x10, 50x9

Icarian Seated Chest Press: 170x15, 210x5->190x2

Treadmill: 25 minutes

NOTES:
-L shoulder a bit cranky today
-db bench felt weak, but great pump
-always love the incline flies
-hammer machines were good, decline hurt my shoulder at lockout a bit, but the incline felt good
-icarian was basically a seated horizontal bench...good finisher
-when a set says -> (example: 150x7->120x2) it means it was a drop set
-weight went up with all the stuff lately, plus I increased my calorie/water load from what it had been.

Cals Burned(treadmill): 277

Weight: 229

Cardio Time Remaining: 24:35
(remember, 25 total hours for the month between bjj/cardio)

looks like you had a good workout, bro. Great job. Btw, that Icarian seated chest press... is there a video or pics of that exercise? For some reason, I'm having a hard time visualizing that... I might be visualizing it wrong, actually. Is that something new you decided to try or have you been doing it awhile?

Do you ever use BBs for benching or do you kinda stick with DBs?

BPP
10-09-2007, 10:19 PM
Day 2 Nutrition

calories: 2862
fat:69(27)
carb: 249(100)(26)
protein: 311

water: 130oz

total supplements:
6 hydroxycut
2 scoops xyience nox-cg3
2 **** venom lean dreams before bed(last 2)

total diet soda: 2 cans :)


notes:
-much better numbers today!
-got myself 4lbs of tilapia...yum!

MesoPeaks
10-09-2007, 11:47 PM
Your workout was basically the same like mine,for only 4 sets each routine and It was really good to do a drop set for a continuous pump on the chest.

However, tilapia was probably one of the most tastiest fish out there,plus it was cheaper compared to other fish like tuna and salmon,but still the best for dieting..

Mythic Beast
10-10-2007, 10:50 AM
Sub Scribed

INGENIUM
10-10-2007, 11:08 AM
BTW, will you still be tearing up the hip adductor machine on leg day? :D

BPP
10-10-2007, 07:54 PM
Day 3

Treadmill: 20 minutes

Hack Squats: 45x12, 70x10

Leg Press: 405x12, 475x10

Hammer MTS leg ext(/side): 45x13, 55x13

Icarian seated leg curls: 80x15, 100x12

Seated Calf Raises: 45x20, 45x25

Incline french press: 50x15, 60x13, 60x13

Str8bar pushdowns: 100x20, 120x15, stack(150)x8

paramount seated tricep extensions: 50x15, 70x12, 80x10

Icarian seated dip pushdowns: 100x12

Treadmill: 5 minutes

Total Cals: 236/25m

notes:
-legs were already sore, so weights were light
-volume is less for legs to allow for more cardio
-triceps were already a bit sore from chest day as well
-treadmill post-workout was cut short due to my night class

Pre-Workout Supplements:
2 hydroxycut
1 serving Controlled Labs Green MAGnitude

Cardio Time Left - 24:10

XPmpnII
10-10-2007, 09:01 PM
Day 3

Treadmill: 20 minutes

Hack Squats: 45x12, 70x10

Leg Press: 405x12, 475x10

Hammer MTS leg ext(/side): 45x13, 55x13

Icarian seated leg curls: 80x15, 100x12

Seated Calf Raises: 45x20, 45x25

Incline french press: 50x15, 60x13, 60x13

Str8bar pushdowns: 100x20, 120x15, stack(150)x8

paramount seated tricep extensions: 50x15, 70x12, 80x10

Icarian seated dip pushdowns: 100x12

Treadmill: 5 minutes

Total Cals: 236/25m

notes:
-legs were already sore, so weights were light
-volume is less for legs to allow for more cardio
-triceps were already a bit sore from chest day as well
-treadmill post-workout was cut short due to my night class

Pre-Workout Supplements:
2 hydroxycut
1 serving Controlled Labs Green MAGnitude

Cardio Time Left - 24:10

I'm seeing some more Icarian exercises... what are those, man? Just curious, but why are you working triceps the next day when you just did chest the day before? Doesn't seem like such a good idea since they're not getting enough time to recover... plus, you can't hit them as hard when they're sore. Don't think I'm trying to hate on you, bro... I'm not. ;) I'm just wondering.

Also... no squats? *shakes head* You disappoint me. ;) :D Anyways, man... good job on your workout.

Mythic Beast
10-10-2007, 09:14 PM
I'm seeing some more Icarian exercises... what are those, man? Just curious, but why are you working triceps the next day when you just did chest the day before? Doesn't seem like such a good idea since they're not getting enough time to recover... plus, you can't hit them as hard when they're sore. Don't think I'm trying to hate on you, bro... I'm not. ;) I'm just wondering.

Also... no squats? *shakes head* You disappoint me. ;) :D Anyways, man... good job on your workout.

Nah it works out fine, the triceps don't get destroyed on the chest workout,. Say you lifted boxes off the ground and moved them, you can still deadlift the next day, it's kind of like that. Also triceps/biceps/forearms all recover quickly compared to chest/quads/lats and other huge muscles.

XPmpnII
10-10-2007, 09:21 PM
Nah it works out fine, the triceps don't get destroyed on the chest workout,. Say you lifted boxes off the ground and moved them, you can still deadlift the next day, it's kind of like that. Also triceps/biceps/forearms all recover quickly compared to chest/quads/lats and other huge muscles.

ah, ok. I guess I was always under the impression that, say, if you didn't work chest with tris or back with bis, then space them out to where you don't end up doing biceps the day after back, etc.

BPP
10-10-2007, 10:14 PM
no squats bc of slightly sore lower backs

icarian is a brand of machine, like hammer strength

MesoPeaks
10-11-2007, 01:34 AM
nice move by lowering the weights down for you to do a cardio session more.Although, hours of weight training is also considered as cardio..

Skull Crusher Chris
10-11-2007, 02:42 AM
Solid workout, I really like that high rep scheme.


no squats bc of slightly sore lower backs

icarian is a brand of machine, like hammer strength

I have a lower back injury from HS wrestling and it SUCKS! Do you ever do squats, I just recently was able to get back into doing them and I can still fell some sharp pains. I'm going to try a few more times but if that doesn't work out then it's the Smith Machine for me.

Just wondering what you do if you don't normally do squats?

BPP
10-11-2007, 09:09 AM
Solid workout, I really like that high rep scheme.



I have a lower back injury from HS wrestling and it SUCKS! Do you ever do squats, I just recently was able to get back into doing them and I can still fell some sharp pains. I'm going to try a few more times but if that doesn't work out then it's the Smith Machine for me.

Just wondering what you do if you don't normally do squats?

i usually do them, this was just one time I didnt

MacGyverDel
10-11-2007, 10:10 AM
i usually do them, this was just one time I didnt

Nice light weight w/o but too bad about the squats. I hope this isn't a recurring thing.
I'm sure you know of these but here's the link anyway;

http://www.teeterhangups.com/about/history.html

Have a great day and hope the back is better. :)

BPP
10-11-2007, 10:16 AM
mines not bad, it was more the wife's

we hadnt done hypers in like years(no machine at last gym), so it hit it well

im fine today :D

BPP
10-11-2007, 10:18 AM
Day 3 Nutrition

Calories: 2748
Fat: 76(28)
Carb: 290(92)(26)
Protein: 226

water: 116oz

BPP
10-11-2007, 11:26 AM
Day 4

Treadmill: 30 minutes

calories: 302

Cardio Time Left - 23:40

littlechick
10-11-2007, 11:28 AM
congrats on getting married...

I like how you are keeping track of your cardio by the month, lol...

Skull Crusher Chris
10-11-2007, 11:54 AM
i usually do them, this was just one time I didnt

Ah, cool. Good to hear, still hoping mine recovers fully.

MesoPeaks
10-11-2007, 04:17 PM
mines not bad, it was more the wife's

we hadnt done hypers in like years(no machine at last gym), so it hit it well

im fine today :D

Good to hear man, any plans for the coming weekends?

BPP
10-13-2007, 10:57 PM
Day 4 Nutrition:

calories: 2410
fat: 66(30)
carb: 240(98)(26)
prot: 214

water: 66oz

notes:
busy day at work, didnt pack enough food, and was out when I got home at midnight :(

BPP
10-13-2007, 10:59 PM
Day 5:

no workout, had a training course in the AM + work PM

Nutrition:

calories: 2262
fat: 54(21)
carb: 272(102)(19)
prot: 172

water: 79oz

notes:
-another bad day....all they had was donuts at the training, so I only had coffee.....it ran late, so i didnt have time to cook before work. sucky :(

BPP
10-13-2007, 11:05 PM
Day 6:

elliptical x 5 min(warmup)

Cambered curls->rev. grip military*: 50x15, 60x13, 70x10, 80x8

DB curls->DB arnold**: 25x12, 30x11, 35x8, 30x10

DB side laterals: 20x12, 25x10, 25x10, 30x8
Supersetted with:
Hammer Curls: 40x12, 45x10
DB 1-arm preacher curls***: 30x8, 30x8

Hammer MTS shoulder press(per side): 50x15, 60x13, 70x9, 65x9

Rev Pec Dec: 80x12, 100x9, 100x8, 80x10

Cambered 21's: 50x21

notes:
* - 1 rep = cambered bar curl + a reverse grip military press
** - 1 rep = db curl + standing arnold press
*** = first two sets of the laterals were SS with hammer, last two were SS with the preacher curls

-ran out of time before work, hence no more bicep work or cardio
-rest times between sets was 20-30 seconds!


Weight: 225

Cardio Time Left: 23:35

Mythic Beast
10-13-2007, 11:36 PM
Interesting superset, how is that workin for you? arnold curls ftw.

MesoPeaks
10-14-2007, 12:24 AM
Yes, it's hard to prepare foods when you are that busy. Unless someone will have to prepare for you..

And to your routine,however,you still did what you have to do..which is good

gymratluke
10-14-2007, 12:52 AM
*subbed*

BPP
10-14-2007, 11:39 AM
Day 6 Nutrition:

CALORIES: 2295
fat: 63(18)
carb: 179(85)(24)
protein: 253

water: 79oz

2 diet soda
no supplements

notes:
-lowered carbs due to last few days of higher carbs
-cals/prot a bit low, but not bad
-new supp. stack starting day 7

BPP
10-14-2007, 11:41 AM
10/14 day #7

Treadmill: 50 minutes

Calories Burned 516

Pre-Workout: 2 SCORCH, empty stomach
Post-Workout: 1 Dicana

BPP
10-14-2007, 11:44 AM
new supplement stack:
Avant Labs Sesathin
MAN Scorch
Thermolife Dicana


follow this supp. log here:

http://forum.bodybuilding.com/showthread.php?t=5075393

kennny d
10-14-2007, 11:44 AM
DB curls->DB arnold**: 25x12, 30x11, 35x8, 30x10

[/color]

arnold curls ftw, lost exercise alot of people miss out on... havent done a regular conc. curl in over a year since tryin those

BPP
10-14-2007, 12:00 PM
arnold curls ftw, lost exercise alot of people miss out on... havent done a regular conc. curl in over a year since tryin those

that was arnold presses, not curls


whats an arnold curl?

kennny d
10-14-2007, 12:03 PM
that was arnold presses, not curls


whats an arnold curl?

oh, arnold curls are great try em out... have you seen pumping iron? Its basically arnold doing concentration curls but standing and bent over, you can support yourself against a wall or anything while you do them.. much better than typical concentration curls

heres a pic:

http://www.thearnoldfans.com/bodybuilding/images/concentrationcurl.jpg

MesoPeaks
10-14-2007, 04:12 PM
Yah,I remember how to do the Arnold press thing.

However, idk anything about supplement,but good luck there man...

and congrats with the calorie burned..

INGENIUM
10-15-2007, 05:49 AM
new supplement stack:
Avant Labs Sesathin
MAN Scorch
Thermolife Dicana


follow this supp. log here:

http://forum.bodybuilding.com/showthread.php?t=5075393
very nice choices...i don't know why, but avant's sesamin is the only one that seemed to work for me...

BPP
10-15-2007, 11:16 PM
10/14 workout 2 lol

~10 minutes chasing/fighting with suspect

see:
http://forum.bodybuilding.com/showthread.php?t=5102463

Cardio time left: 22:35

BPP
10-15-2007, 11:20 PM
10/14 Nutrition:
calories: 2355
fat: 51(29)
carb: 283(128)(17)
prot: 191

water: ~80-90oz

supplements:
-4 diet pops(needed stay awake for report/paperwork at the station)
-3 cups coffee
-1 serving sesathin(yuck!)
-2 dicana(1 am, 1 pm)
-6 scorch(3 AM, 3 at work)

note:
-rough estimate
-due to being REALLY busy, my food intake sucked...I ran call to call for about 5 hours before getting the arrest above. so then i was stuck at station with no food of my own, and forced to rummage for calories...so it wasnt the best day lol

Mythic Beast
10-15-2007, 11:20 PM
10/14 workout 2 lol

~10 minutes chasing/fighting with suspect

see:
http://forum.bodybuilding.com/showthread.php?t=5102463

Cardio time left: 22:35

ROFL, best workout ever.

BPP
10-15-2007, 11:22 PM
ROFL, best workout ever.

:D

wow fast reply :eek:

Mythic Beast
10-15-2007, 11:35 PM
4 minutes? lol, I just got on to look up some help on some math problems and checked my subscribed threads real quick, gotta go finish up my work now.

You sure you're getting enough calories after taking that guy down? :D

MesoPeaks
10-16-2007, 03:32 PM
wow what a workout man :D

However, nice to hear you lol even though your diet wasn't the best!

MANOSTEEL00
10-16-2007, 04:05 PM
BPP,

Congrats on the workout - it looks solid.

If you're trying to drop the pounds while gaining muscle, I've been experiencing great results by doing the following:

1.) Morning Cardio on an empty stomach, 30-45 minutes with additional core strengthening exercises.
2.) Night workout with 20-30 minutes of cardio.

I've been gaining muscle and strength by doing this while shedding fat. Granted, it takes up more time in your day but is VERY much worth it. You can knock the morning session out easily in an hour (light jog outside), and the night session shouldn't take more than 1.5 hours. Combined with the right diet (yours looks solid), you will get results fast.

BPP
10-16-2007, 10:43 PM
Day 8 - 10/16

treadmill: 15 minutes

Cals Burned: 147

Deadlifts: 135x12, 225x10, 300x8

Wide-grip pulldowns: 110x15, 130x15, 140x10, 120x10

CG Cable Rows: 110x15, 130x15, 150x15, 180x10

Shrugs: 135x15, 205x15, 305x10, 250x13

Hammer MTS rows(/side): 50x15, 60x15, 70x13, 80x8, 90x7

notes:
-ok workout...was in the mood for chest, but did back instead, felt fresher
-passed reps/weight on all exercises from last week
-decent workout

Cardio time left: 22:20

MesoPeaks
10-17-2007, 07:58 PM
Good to hear that it was a decent workout man.However, wide grip pull downs is always better than medium grip.Coz it gives you more width at the back..

bluffcolts
10-17-2007, 08:08 PM
Very nice workouts!



Nice thread title by the way. :D

BPP
10-18-2007, 12:29 PM
10/18

treadmill: 30 minutes

Cals: 321

Time left: 21:50

trojannation
10-18-2007, 01:59 PM
Good workouts so far bro

-themask-
10-18-2007, 02:13 PM
hey goodluck seen you posting around so i thought id stop in

hey uhh no noob or anything but how do you subscribe to things haha?

BPP
10-19-2007, 12:17 PM
10/19

treadmill: 50 minutes

Cals: 651

time left: 21:00


notes:
-alternated 3 minute jog/2 min walk...varying speeds. mostly runs at 1.5 incline, but towards the end did slower jogs at 5 degree inclines

INGENIUM
10-19-2007, 12:20 PM
10/14 workout 2 lol

~10 minutes chasing/fighting with suspect

see:
http://forum.bodybuilding.com/showthread.php?t=5102463

Cardio time left: 22:35
LMAO...i missed this thread ^^^

nice :D

J-Peg
10-19-2007, 11:35 PM
sub'd

MesoPeaks
10-20-2007, 12:42 AM
10/18

treadmill: 30 minutes

Cals: 321

Time left: 21:50


10/19

treadmill: 50 minutes

Cals: 651

time left: 21:00


notes:
-alternated 3 minute jog/2 min walk...varying speeds. mostly runs at 1.5 incline, but towards the end did slower jogs at 5 degree inclines


nice Yardie, you added minutes of hours in your cardio session.In my case,I like more doing it on a stationary bike,less tension on my knees and burns a lot of calories.I really sweat a lot,really.I feel so refreshed afterwards.

BPP
10-21-2007, 11:55 AM
10/21

treadmill: 61 minutes

first 31 minutes walking, med pace med incline

second 30 minutes 3 min run/2 min walk alternate


Cals Burned: 709

Time left: 19:59

Current weight: 224

Skull Crusher Chris
10-23-2007, 03:32 PM
10/21

treadmill: 61 minutes

first 31 minutes walking, med pace med incline

second 30 minutes 3 min run/2 min walk alternate


Cals Burned: 709

Time left: 19:59

Current weight: 224


Dang, no way would I want to do that much cardio. My knees would hate me, football, lacrosse and wrestling took their toll:p

When you say first and second is two separate times(of the day) or back to back? Looking good though.


PM'd BTW:)

BPP
10-25-2007, 03:24 PM
sorry for the delay

a few days ago I was involved in another resisting case after a pursuit...I wasn't in uniform because i was only on to do my qualifying shoot...well, I got involved to help, and was caught without my duty gloves i wear for stuff like this.

long story short, got into it with a resisting suspect after he stopped...him and the pursuing officer were on the ground when I got there. i got his hands behind his back and got him cuffed(similar to last week, almost another omaplata but he wiggled out, so just basic kimora type stuff). in the process, i sustained a few cuts and scrapes to my hands and knuckels, and scratched my wedding ring. he had already sustained a large cut to the head somehow, and I got his blood all over my hands/shirt and in my wounds.

as such, spent the other evening in the hospital getting shots and blood draws...get to go through AIDS testing for a year now, as well as meetings with the prosecutor to subpeona blood draws on him..with the blood drawn, some of the shots and everything, I missed a few days(that day was really weak from the blood draw, since I've had a sore shoulder from the tetanus shot). hence the delay...plus it's my first midterm week as a grad student

10/24

treadmill: 30 minutes

Cals: 322

Time left: 19:29


10/25:

treadmill: 45 minutes

Cals: 509

Time left: 18:44

notes:
-diet last few days slacked a bit due to the above incident...spent alot of time at the courthouse, at the station, hosptial ER, etc...and b/c they took so much blood, and i hate blood draws, I had to get sugar afterwards due to almost fainting rofl

BPP
10-25-2007, 08:21 PM
10/25 workout 2

treadmill: 39 minutes

Cals Burned: 469

Time left: 18:05

Current Weight: 223

BPP
10-25-2007, 08:27 PM
wow man i hope your blood is ok

and when/how/why did u get to 223???

read up...wedding, etc got me back to 230...workin back down now

H2whoa
10-25-2007, 08:28 PM
wow man i hope your blood is ok


x2
man i wouldn't be able to sleep and stuff just knowing that you could catch something

BPP
10-25-2007, 09:11 PM
http://img519.imageshack.us/img519/9901/colinpowell2a37bdft3.jpg

rofl-negged

:D

XPmpnII
10-25-2007, 09:47 PM
wow man i hope your blood is ok

x2

That's crazy, man.

trojannation
10-29-2007, 09:26 AM
x2

That's crazy, man.

x3

Mythic Beast
10-29-2007, 09:55 AM
x3

x4 when I got a small amount of blood drawn I felt like I was going to faint and all my workouts got weaker, yours sounds really bad.

BPP
10-29-2007, 09:29 PM
10/27:

Treadmill: 30 minutes

Time: 17:35

note:
-got a new tattoo after this above my tiger/on the outside of the right knee...this pretty much ends any chance of meeting my cardio goal lol

10/29:

Bench: 45x25, 95x15, 115x15, 145x15, 160x10

Inc. DB Fly: 30x15, 35x15, 40x11, 45x9

Hammer MTS chest(/side): 45x13, 50x12, 60x10, 65x8

Icarian Seated Bench press: 140x15, 150x12, 170x10, STACK(250)x6(PR)->190x3

Icarian Pec Dec: 60x20, 80x15, 100x10

notes:
-decent chest day...real weak on some things, strong on others...but very good pump today

BPP
10-30-2007, 03:43 PM
10/30 workout 1:

flexibility work: 20 minutes

cardio: 15 minutes

(few min warmup...jog 1/4 mile, HIT 1/4 mile, jog 1/4 mile, HIT 1/4 mile)


time left: 17:20

Apostle X
10-30-2007, 04:44 PM
intercourse is your only option

lol, nice log title BPP.

BPP
10-30-2007, 05:21 PM
intercourse is your only option

actually I'm working bicycle patrol tomorrow for halloween

that'll bring me down into the single digits most likely :D

BPP
11-01-2007, 09:51 AM
10/30 workout 2

treadmill x 5min w/u

alt DB curls: 30x15, 35x15, 40x12, 45x9, 50x5

hammer curls: 55x6, 50x6, 50x4

1-arm DB preacher: 25x10, 25x12, 30x8, 30x7

DB concentration curls: 20x12, 25x10, 25x8

cable cambered curls: 80x15, 90x10, 100x8

cable 1-arm 4-arm curls: 40x15, 45x15

NOTES:
-wow strong volume and wow strong DOMS
-solid workout
-cable 4-arm curls....attach to high cable pulley...stand sideways...pull down and tuck elbow in to body and curl vertically down using only wrist motion

10/31:

bike patrol x 4.5 hours

Time left: 12:45

BPP
11-02-2007, 12:59 PM
11/2 workout 1

Day 24

cardio: 30 minutes

walk/jog mix..nice day outside!

Time left: 12:15

BPP
11-02-2007, 09:29 PM
11/2 workout 2

seated DB military: 35x15, 40x15, 50x12, 60x8

Side DB laterals: 20x15, 25x12, 30x8

hammer mts shoulder press(/side): 45x15, 65x13, 75x10, 85x7(PR)

cable 1-arm front laterals: 15x15, 20x10, 25x7

Reverse pec dec: 80x10, 80x10, 80x9, 80x10

treadmill: 30 minutes

Cals: 328

Time: 11:45

bluffcolts
11-02-2007, 09:34 PM
Nice workouts! Keep them coming.

BNR
11-02-2007, 09:36 PM
BTW, check out the new version of MAN Scorch ;)

possibly my fav. supp

BPP, so how do you like lifting in the 12-15 rep range? I'm also currently cutting, but I've been contemplating on increasing my rep range even though I tend to lift heavy while cutting.

Skull Crusher Chris
11-03-2007, 06:34 AM
Grats on the PR BPP!

Let's get the next week bball poll up, Cavs screwed me over this week...

BPP
11-06-2007, 01:51 PM
11/4

cardio x 15 min

Time: 11:30

note:
-worked a double saturday and sunday AM...gym was never open when i was off


11/5 - Day 27

treadmill: 30 m

seated overhead DB tri ext: 55x15, 65x12

paramount seated french press machine: 90x15, 110x13, 120x7

rope pushdowns: 60x15, 70x13, 80x10

french press: 60x15, 70x12

Decline Situps(45 degree): x15, x15, x15

hanging knee raises: x15, x15

seated calf raises: 45x15, 60x15, 70x15

Time: 11:00

BPP
11-06-2007, 07:41 PM
11/6 day 28

treadmill x 10 min

t-bar rows: 45x15, 90x15, 115x10, 135x8

shrugs: 155x15, 205x15, 275x12, 305x10

WG pulldowns: 120x12, 150x10, 170x8, 160x8

u-grip cable rows: 110x15, 130x15, 150x10, 170x8

hammer MTS rows(/side): 50x15, 70x14, 90x8, 100x5(PR)

treadmill: 21 min

cals: 342

Final Time for 28 days: 14 hours, 1 minute

notes:
-t-bar rows using real barbell, they have a nice setup in the corner...used the CG bar, only counted the weight i put on
-u-grip is a little u-type thing, CG, with 90 degree angles...gripped hammer style...awesome

BPP
11-12-2007, 02:30 PM
End of 1st 28-day cycle

Progress:
Start Weight: 232
End Weight: 223

Result: -9lbs

notes:
-I liked the change of pace with volume training...downsides were much longer DOMS, causing a miss of a few workouts
-work cut into it ALOT, especially my cardio
-diet was a roller coaster...needs to be steadier day to day despite work/school

cycle totals:
Cardio Time: 14 hours, 1 minute
Workouts(weights): 12(did alot of just cardio workouts this month)

Changes for 2nd 28 cycle:
-more cardio
-more weights
-slightly less volume
-back to BJJ
-lower calories

BPP
11-12-2007, 02:34 PM
28 Days Later: Cycle 2

Monday, Nov. 12th(today) through Sunday, December 9th

only planned cheat day will be thanksgiving!

Nutrition:
Calories: 2600
Fat: 60g
Carb: 215g
Protein: 300g

Supplements:
(same)
Avant Labs Sesathin
MAN Scorch
Thermolife Dicana
NOW Adam vitamin
XYIENCE Nox-CG3

Workout Plan:
-4-day split(m/t/w/f usually):
chest/back/arms(bi, tri, delt, 4arm)/ legs + core
-cardio before/after each workout, as well as any other days as available
-each AM, general calisthenics...(depending on time/weather/soreness:)pushups, situps, jumpin jacks, mountain climbers, flexibility work, jogging, etc
-much more flexibility work at night, etc.
-the above 2 things are for future law enforcement physical tests, as I'm applying federally at the turn of the year

-weights will stay a bit higher volume, but will also include more compounds, shorter rest times, etc

BPP
11-12-2007, 02:37 PM
(note: took ~1 week off after 1st cycle due to midterms, work, court cases at work, etc etc.)

Also had a cheat day yesterday(sunday).

Start weight: 227(4pm)
-alot of water weight, just had a large shake...will weigh again tonight and average for a start weight

BPP
11-12-2007, 02:37 PM
Day 1 - 11/12

Treadmill: 15 min (med pace, med incline walk)

Bench: 45x25, 95x12, 135x8, 175x6, 200x4

45 degree incline DB bench: 50x10, 60x10, 70x8

"" "" "" DB fly: 35x12, 40x10

Icarian seated bench: 150x123, STACK(250) x 8(PR), 210x9

hammer MTS decline bench(/side): 35x11
hammer MTS bench(/side): 45x12
hammer MTS incline bench(/side): 50x9

lying medicine ball push: 12lb x 30, 12x30

treadmill: 10 min (run 8 min)

notes:
-strong workout
-incline bench felt real strong tonight
-medicine ball was what I used to do for strongman. lay flat on back, partner drops ball to your extended arms...catch, lower to chest, and explode it up like a CG bench motion.
-easy pace jog post-workout, .75 mile in like 7:45

Current Weight: 227

BPP
11-12-2007, 02:38 PM
Day 1 Nutrition:

calories: 2191
fat: 43(19)
carb: 215(55)(27)
prot: 236

water: 78oz

supplements:
5 scorch
2 servings sesathin
3 dicana
2 scoops nox-cg3
1 now adam
(also i buy whole grain bread with flaxseed in it)

BPP
11-13-2007, 10:18 AM
updated for day 1

BPP
11-14-2007, 11:02 AM
Day 2

jog: 15 minutes


calories: 2271
fat: 51(23)
carb: 239(93)(22)
prot: 214

supplements:
1 adam
2 dicana
1 serving sesathin

MISSINGLINK
11-14-2007, 11:19 AM
Nice journal. Keep up the good work!

BPP
11-14-2007, 12:30 PM
11/14

lying leg raises x25
crunches x50
leg raises x25
side rotations x10/side
crunches x50
leg raise + body extension x10
leg raises x25
cross crunch/knee raise x25/side
bicycles x20

hip/hamstring flexibility work x 15 minutes

notes:
-home BJJ style core workout...no car today due to getting new tires
-lying leg raise..flat on back, lift legs to 90 degrees, drop but dont touch floor
-side rotations = lay flat on back, knees bent at 90 degree feet off floor...rotate side to side using the obliques/trunk
-leg raise + extension = leg raise + using abs roll your body up vertically so that your upside down on your upper back/neck area
cross crucnh/knee = crunch and knee raise opposite(eg: left knee to right elbow)simultaneously...as if trying to elbow and knee to the same point
-bicycles = lay on ground and pedal imaginary bicycle in the air
-flexibility work was all hams and hips...good stretches, went nice and far

BPP
11-20-2007, 10:55 AM
11/17

jog x 20 min

flexibility work x 15 min

cals: 2448
fat: 56(26)
carb: 212(68)(26)
prot: 274
water: 90oz

11/18

treadmill: 5 min

t-bar rows: 45x15, 100x15, 135x8, 150x8

Deadlifts: 135x10, 225x8, 300x6, 350x3

hang cleans: 135x5, 150x5, 165x3, 175x3, 190x1

shrugs: 185x20, 235x15, 300x15

WG pulldowns: 130x10, 160x8, 180x8

U-grip cable rows: 140x10, 150x7

treadmill: 10 min

cals burned: 194

notes:
-strong workout..deads burned out quick, but everything else felt really good

cals: 1796
fat: 36(17)
carb: 206(79)(24)
prot: 162
water: 82oz


11/19:

yoga x 15 min
flexibility x 10 min

cals: 2885
fat: 95(30)
carb: 277(79)(29)
prot: 223
water: 61oz

BPP
11-20-2007, 12:53 PM
11/20 workout 1

treadmill: 12 minutes

french press: 40x20, 50x15, 60x15

str8bar pushdowns: 120x12, 140x10, 160x10

rope pushdowns: 130x20, 140x15

paramount seated french press: 70x12, 80x12

treadmill: 33 minutes

Cals Burned: 481/45 minutes

notes:
-eblows have hurt for quite awhile now when doing almost any tricep work :(
-rope felt very strong and good today, no pain either
-paramount machine no pain, great burn

BPP
11-23-2007, 07:40 PM
11/23

treadmill: 15 min

bench: 45x25, 95x12, 1356x8, 160x5, 185x5, 205x3

DB incline: 55x10, 65x9, 55x10

db incline fly: 35x10, 40x8

hammer MTS decline(/side): 40x10, 45x12

Icarian seated bench: 150x12, 210x10

DB Hammer Curls: 45x8, 50x7, 55x6

cambered preacher curls: 50x12, 60x12

DB incline curls: 25x10, 25x10

Behind back BB 4-arm: 65x15, 75x15

treadmill: 15 minutes

30 min/313 cal burned

-themask-
11-23-2007, 09:30 PM
11/23

treadmill: 15 min

bench: 45x25, 95x12, 1356x8, 160x5, 185x5, 205x3

DB incline: 55x10, 65x9, 55x10

db incline fly: 35x10, 40x8

hammer MTS decline(/side): 40x10, 45x12

Icarian seated bench: 150x12, 210x10

DB Hammer Curls: 45x8, 50x7, 55x6

cambered preacher curls: 50x12, 60x12

DB incline curls: 25x10, 25x10

Behind back BB 4-arm: 65x15, 75x15

treadmill: 15 minutes

30 min/313 cal burned

nice bench, how do i subscribe to journals??

check mine out sometime if you want to :D

BPP
11-26-2007, 09:59 PM
posting w/o quickly....will get to nutrition after my presentation is done

11/26

treadmill: 10 min

standing military press: 45x15, 75x10, 105x7, 125x5, 135x5

upright rows(WG): 65x15, 85x10, 100x8, 110x7

seated DB side laterals: 15x15, 20x12

seated DB front laterals: 20x9, 20x8

treadmill: 20 min HIT

Cals Burned: 378/30 min

notes:
-weak workout shoulder wise
-1 pec dec machine was taken literally every time I looked...so no rear delt flies
-HIT was 10 minutes of 90 sec run/90 walk...then 10 of 60 sec/60 sec....most around 7.5mph @ 3.0 incline on the runs

BPP
11-30-2007, 07:19 PM
ok, had a few days of papers/presentations/double shifts + worked some overtime doing stakeouts...good times, but no time to workout :(


also:
starting tomorrow, I"m back to KETO!!! :) ive stalled with a normal diet, so back to keto(yes im aware the lack of cardio isnt helping, but keto works faster for me anyway)

11/30

bench: 45x15, 95x10, 115x10, 155x5, 135x2, 135x2, 135x2, 135x2, 135x2

reverse grip bench: 45x10, 65x10, 95x10, 115x10, 135x8

incline bench: 95x10, 115x8, 135x8, 155x6

JM press: 95x8, 115x7, 135x5

rope pushdowns: 100x23

notes:
-gym was closing
-AWESOME tricep and chest pump...SOLID workout
-bench was soso, shoulder kinda hurt, but not bad
-did a DE day, all the doubles were explosive
-reverse grip is SWEET for triceps...doesnt hurt mine :)
-incline first time doing not on a smith in forever...pretty good! wide grip
-JMs felt good to do
-pushdowns were a great finisher


Current weight after yesterday's carb up: 232

BPP
12-02-2007, 11:01 AM
12/1 - Day 1

calories: 1735

fat: 55(16)
carb: 89(41)(13)
prot: 221

water: 62oz

supplements:
3 halls defense

1.5 cups coffee
3 diet sodas


notes:
-worked 17 hours
-got some kind of throat infection
-all day was snow/freezing rain mixes...I literally was answering calls where cars would slide out of the driveway by themselves after being parked...thats how bad it was
-i got freaking SOAKED from the freezing/slush rain..sick
-no time for workout due to double shift...gotta get used to fattier meats again too, had 4 pieces of fish...hence the protein/fat ratios

BPP
12-05-2007, 02:49 PM
12/2

calories: 2364
fat: 88(35)
carb: 101(32)(16)
prot: 292

water: 58

note:
-higher numbers...have a bad throat cold...only supplement was medicine


12/3

calories: 2249
fat: 105(39)
carb: 98(30)(17)
prot: 228

water: 66oz


12/4

calories: 2204
fat: 110(46)
carb: 92(35)(18)
prot: 210

water: 56oz


note:
-today, 12/5, feeling better...back to supps, lowered carbs, and back to the gym!

BPP
12-05-2007, 02:52 PM
12/5

treadmill: 5 min walk

military press: 65x15, 95x8, 120x5, 140x4

push press: 140x5, 160x4, 175x3, 190x2

WG upright rows: 75x12, 95x8, 110x8, 120x5

seated side DB laterals: 20x9, 20x10

seated front DB laterals: 20x12, 25x10

reverse pec dec: 80x10, 100x10, 120x6, 100x8

treadmill: 15 min walk(med pace, med incline)

cals burned: 219/20m

note:
-no running...almost over my cold, waiting til i wont cough violently from that
-strong workout for being sick lately

pre-workout:
cals:
fat: 6(3)
carb: 24(3)(10)
prot: 52
water: 55oz

supps:
2 scoops NOX-CG3
8oz coffee
2 scorch
1 dicana
1 sesathin serving

BPP
12-06-2007, 01:58 AM
ouch

came home from class tonight...walking in the parking lot, even wearing my work boots..... slipped and fell, landed hard on my right side

cut my right palm and smashed my pointer finger tip(a bit dark under the nail, but not bad)

lower backs a bit sore, but not bad

but my right knee took most of the hit, and was the leg i had my weight on when it slipped out

now it's bruised under the kneecap/top of the tib anterior/shin, and the lateral side is a bit swollen and very tender....after sitting here working on a paper for an hour or so, got up and it was very stiff

not lookin forward to feelin it tomorrow :(

BPP
12-10-2007, 10:39 AM
update:

got worse over the weekend...went to the doc today

sent me for xrays...asked for her opinion(pre x-ray), she said with everything, she suspects possibly a meniscus tear or a PCL partial tear/injury

the back hurts the worst now, goin up the hammy a bit, and my leg locks out sometimes when walking...plus she said the PCL area is pretty swollen and feels a bit odd...which is why she thinks that might be it

pretty much hurts 24/7...feels best slightly bent. side movements and torque at all, plus the brusiing along the front, make her suspicious of the meniscus

sent me for xray also bc of tenderness/pain when touching the top/outer part of the tibula near the knee...said its swollen and a bit different looking from the other basically, so wants to rule out a small fracture

no cardio or leg involvement for awhile for me :(

BPP
12-12-2007, 11:08 PM
newest update:
no fractures

meet with doc tomorrow for further

BPP
12-12-2007, 11:12 PM
12/10 apartment gym workout

*all using the cable loaded machines*

seated bench: 40x15, 60x15

seated incline: 50x12, 60x10

seated shoulder press: 50x13, 60x8

WG pulldowns: 80x15, 110x13

str8 bar tricep pushdowns: 100x20, 80x15(reverse grip)

cable preachers: 80x15, 100x13

standing cable CG lat pushdowns: 40x13, 60x11



12/12 apartment gym

WG pulldowns: 90x15, 110x15, 140x10

underhand pulldowns: 120x12, 130x10

CG v-bar pulldowns: 130x13, 150x9

CG seated v-bar rows: 130x12, 150x10, 170x8

seated DB shrugs: 50x15, 50x15

treadmill: 1 min, left foot only(2.0 mph)
(used the side bars/triceps to 'crutch' when right foot came up...wow strong tricep/cardio for short time)

note:
-50 = largest DB

BPP
12-13-2007, 11:57 PM
saw a nurse practionioner who was having a bad day

told me absolutely nothing. tested for PCL tear(did my google research)...made the pcl area hurt alot worse after doing such

then lectured me for not taking ibuprofen regularly, that I "wasnt doing much to heal"

then made me an appt. Tue to see their doc, who if still bothering me, will "do what I just did then refer you to an ortho"

waste of time, but basically seems they're treating as a PCL sprain

BPP
12-13-2007, 11:58 PM
12/13

seated alt db curl: 25x15, 30x12, 35x10, 40x8

preacher cambered curl: 55x12, 60x10, 55x10

db concentration curl: 20x15, 25x12, 30x8

BB 4-arm: 65x15, 75x15, 85x10, 95x7

notes:
-regular gym wrokout
-had workout partner bring me the DBs to stay off my knee
-almost all BW on left foot during the 4-arm curls to keep weight off knee

jwdjrs
12-14-2007, 11:49 AM
saw a nurse practionioner who was having a bad day

told me absolutely nothing. tested for PCL tear(did my google research)...made the pcl area hurt alot worse after doing such

then lectured me for not taking ibuprofen regularly, that I "wasnt doing much to heal"

then made me an appt. Tue to see their doc, who if still bothering me, will "do what I just did then refer you to an ortho"

waste of time, but basically seems they're treating as a PCL sprainI know the feeling man, Around 2 to 2 1/2 months ago I ruptured a couple disc in my neck doing barbell curls, Took me a month to find out what happen, Had to wait to get in to see the Doctor, Then they had to make me a neurosurgeon appt, In the mean time they told me to take 400 to 800 mg of ibuprofen. 2 months later I'm going to the chiro and getting my neck stretched. Gonna start back ''Lord Willing'' at the first of the year

BPP
12-19-2007, 06:38 PM
took some days off...no supplements(except joint formula and ibuprofen for the knee)

went to the doctor yesterday. said it's a sprained PCL thats healing nicely. should be back to 100% in a month or so

i can run/squat/etc...just cant do any BJJ or torquing motions until then

he said it'll have some worse days with flareups, but should slowly/steadily get better

he also tested the entire knee and found that my ACL is loose...if it's stable and not painful he's not worried, but said to keep an eye on it in the future for problems

back to sup0plements/workouts today

12/19 workout 1

treadmill: 25 minutes

Cals: 244

notes:
-first 5 min easy walk..then med walk/med incline...then 5 min jog..then med pace/higher incline
-felt pretty good

BPP
12-19-2007, 08:10 PM
12/19 Workout 2

Seated DB Military: 35x15, 40x15

Standing military: 105x8, 115x5

Push Press: 140x5, 160x4, 175x3, 185x2

seated DB side laterals: 20x10, 25x8

seated DB front laterals: 25x10, 30x7

reverse pec dec: 80x12, 100x10, 120x8

Squats: 45x15

notes:
-used 1/2 scoop green mag 15 min pre-workout for the first time
-had GREAT energy...id get tired on a set, and 30 sec later be roaring to go again, with strength....if thats the green mag, im excited!
-push press felt very strong through the 175...once my leg explosivity/power comes back, it'll go well over 200 IMO
-good shoulder day, solid pump
-squats was just to start workin my way back into lower body work to get back from this PCL sprain. no pain during, a bit sore after but not bad
-also used Tiger Balm for the first time before the workout on my PCL...decent stuff

Immediately pre-workout:
tiger balm on PCL
3 MAN Scorch
1/2 scoop green MAG
1 ibuprofen

other supplements so far today:
1 ibuprofen
1 dicana
1.25ml sesathin
3 joint capsules
1 flaxseed pill

BPP
12-26-2007, 09:09 PM
12/26

treadmill: 7 min

WG pulldowns: 90x15, 110x13, 120x10

hang cleans: 95x5, 120x4, 140x3, 165x2, 175x1

shrugs: 155x18, 205x15, 250x15, 300x10

u-grip CG cable rows: 120x13, 140x12, 160x8

hammer MTS row(/side): 60x10, 100x10, 115x7

treadmill: 13 min

Cals burned: 200/20 m

gymratluke
12-26-2007, 09:53 PM
^^^

Solid!!!

How long you been doin Keto?! Results?!

Dreamscapes
12-27-2007, 09:18 AM
Hey.

What source are you using to put together your diet?

I'm looking for a 16wk keto diet. I know there was one on animalstack's site, but now I can't find the thing.

awahl63
12-27-2007, 09:22 AM
Good job so far...glad you are recovering from your injury and it isn't super serious.

BPP
12-28-2007, 11:44 AM
12/28 500-rep PT

Jumping jacks x50
BW squats x25
crunches x25
burpees x15
bicycles x25
pushups x25
lunges x20
1-legged squats x20
flutter kicks x25
cross-elbow crunches x50
back ext x50
arm haulers x25
neck x20
heel raise x25
hindu squats x15
jumping jacks x60

notes:
-one to the next after writing them down. watched 300 during haha
-cross-elbow = a crunch while throwing an elbow to the opposite knee that is up
-arm haulers = lay on stomach, chest off ground. arms off ground to the sides and outstretched...bring them over your head, like a reverse snow angel, but they never touch the ground
-neck = 10 up/down, 10 side/side
-heel raise = balance on 1 foot, other foot behind the ankle...do calf raises

monsterdeads
12-28-2007, 12:14 PM
Looks pretty hectic! Can't argue with the coming results though :p

BPP
01-01-2008, 04:29 PM
1/1/08 - legs

first leg workout since the PCL sprain

leg press: 135x15, 225x15, 360x10, 405x10

squats: 95x10, m135x8, 175x6, 200x4

1-leg leg ext: 40x10, 45x10, 50x10

seated leg curls: 60x12, 80x10, 60x13

seated calf raise: 45x15, 60x15

notes:
-decent day....good pump
-leg extensions were making my knees shake haha...good workout
-im gonna be SORE lol

BPP
01-01-2008, 09:41 PM
front squats bro

first leg day back from a knee injury bro

gymratluke
01-02-2008, 02:19 AM
we gotta have dreams and hopes bro

hey bro can you do SLDLs bro?

BRORLY

SDFlip
01-02-2008, 02:22 AM
i'm not gonna lie..... i'm in for the reps. :)

gymratluke
01-02-2008, 02:27 AM
front squats bro


first leg day back from a knee injury bro

I honestly always felt like fronts were easier on my knees...

BPP
01-02-2008, 02:28 PM
1/1 nutrition - refeed/carbup

CALORIES: 2850
fat: 72(22)
carb: 331(111)(23)
prot: 242

water: 62oz

supps:
1 ibuprofen
1 dicana
1 joint formula
1 flax seed pill

gymratluke
01-02-2008, 02:31 PM
Need...more...water...



:)

liftingbuddy1
01-02-2008, 02:31 PM
1/1/08 - legs

first leg workout since the PCL sprain

leg press: 135x15, 225x15, 360x10, 405x10

squats: 95x10, m135x8, 175x6, 200x4

1-leg leg ext: 40x10, 45x10, 50x10

seated leg curls: 60x12, 80x10, 60x13

seated calf raise: 45x15, 60x15

notes:
-decent day....good pump
-leg extensions were making my knees shake haha...good workout
-im gonna be SORE lol

Leg workout looks good man. Are your weights on the Leg Press just the plates or is it including the sled's weight (assuming it's 45 lbs)? Keep up the hard work and good luck in '08. :)

Mike

BPP
01-02-2008, 02:32 PM
1/2 workout 1

treadmill: 30 minutes

Cals Burned: 338

BPP
01-02-2008, 02:33 PM
Need...more...water...



:)

i know, im bad at that sometimes :(

BPP
01-02-2008, 02:34 PM
Leg workout looks good man. Are your weights on the Leg Press just the plates or is it including the sled's weight (assuming it's 45 lbs)? Keep up the hard work and good luck in '08. :)

Mike


i just assumed it's 45 and added that in

thanks bro

bigDADDY205
01-02-2008, 02:59 PM
Good lookin progress, bpp. Sorry to hear about the injury, the ice is a bear! My dad slipped earlier this year in the parking lot at his job and tore his rotator cuff. Long rehab, to say the least. Keep it up!

BPP
01-04-2008, 11:49 AM
gotta get ready for work, will post nutrition later tonight

1/4

treadmill: 30 minutes

fast walk/med incline
first 10 min warmup
last 20 min changed something every 2.5 minutes(pace or incline)

Cals: 346

Average heartrate: 150
(taken every 2.5 minutes)

BPP
01-05-2008, 12:00 PM
1/5

treadmill: 15 min

alt db curl: 25x15, 35x10, 40x8

hammer curl: 45x8

reverse cambered curls: 40x12, 60x10, 50x12

BB 4arm: 65x15, 75x15, 85x10

treadmill: 15 min

Cals Burned: 341/30m

notes:
-quick workout...only a shake beforehand, so weak as well
-second treadmill session alternated 1 min of fast walk/high incline with med/med...good 15 m

vikesfankevin
01-05-2008, 01:45 PM
12/28 500-rep PT

Jumping jacks x50
BW squats x25
crunches x25
burpees x15
bicycles x25
pushups x25
lunges x20
1-legged squats x20
flutter kicks x25
cross-elbow crunches x50
back ext x50
arm haulers x25
neck x20
heel raise x25
hindu squats x15
jumping jacks x60

notes:
-one to the next after writing them down. watched 300 during haha
-cross-elbow = a crunch while throwing an elbow to the opposite knee that is up
-arm haulers = lay on stomach, chest off ground. arms off ground to the sides and outstretched...bring them over your head, like a reverse snow angel, but they never touch the ground
-neck = 10 up/down, 10 side/side
-heel raise = balance on 1 foot, other foot behind the ankle...do calf raises

That looks bad ass. I wanted to start something like that when I get back from the desert. How is it working for you? Congrats on getting married. I'm getting married in June 09 but when I move back to MN in Aug I was going to start working out with my girl. We are both excited to start working out together. So how is your wife doing with her progress? Keep up the good work.

BPP
01-15-2008, 02:20 PM
internet's still down, so not gonna go back and find/post every day's diet and workout. heres just a few lately


1/9

hang cleans: 95x8, 120x6, 145x5, 165x4, 175x3

shrugs: 225x15, 275x13, 305x10, 320x8

u-grip cable rows: 130x13, 150x12, 180x10, 200x8

WG pulldowns: 120x12, 140x10, 170x8, 180x7

hammer MTS rows(/side): 70x12, 90x10, 100x9



1/10

treadmill: 1 hour
(warmup + 4 mile run)

DB multi #1*: 25x15, 30x12

cambered multi #1*: 50x15, 70x15

DB concentration: 25x15, 30x10

front DB lat: 25x12, 30x10

Side DB lat: 20x15, 25x12

rev BB curl: 50x15, 70x10

Rev pec dec: 80x15, 90x12, 100x10

treadmill: 10 min
(run 1/2 mile + cooldown)

notes:
-* DB multi = dumbell curl + arnold press for 1 rep
-* cambered multi = cambered bar curl + reverse grip military for 1 rep






1/15 workout 1

treadmill: 12 min

bench:45x25, 95x12, 135x6, 160x6, 175x6, 185x6

incline bench: 105x12, 120x10, 140x8, 150x5

french press: 50x15, 70x12

v-grip pushdowns: 110x12, 120x8

Icarian seated bench: 210x8, STACK(250) x 6

treadmill: 18 min
(med incline/med speed walk + easy jog 10:33 min mile)

Cals burned: 356/30m

notes:
-I'm well into Keto based on my strips.
-booked our honeymoon, leaving March 2nd :eek:

BPP
01-15-2008, 08:02 PM
1/15 workout 2

brazilian jiu-jitsu: 75 min

Surive123
01-15-2008, 08:18 PM
-booked our honeymoon, leaving March 2nd :eek:

:eek:

oh hai can I tag along?

BPP
01-15-2008, 09:40 PM
:eek:

oh hai can I tag along?

:D nah, it's a private event ;)

Surive123
01-16-2008, 04:37 PM
:D nah, it's a private event ;)

Well too freakin bad, I'm gonna spoil teh party:mad:

I needed some more subb'd logs anyways :D

BPP
01-22-2008, 08:45 PM
1/18: legs
weekend: off(worked doubles all weekend)

1/21:

treadmill: 20 min

bench: 45x20, 105x12, 135x6, 160x6, 185x4, 200x3, 215x1, 225x2, 95x25

incline bench: 115x8, 135x8, 155x6

decline hammer MTS(/side): 50x8, 60x7

french press: 70x15, 80x8

rope pushdowns: 70x15, 85x10

treadmill: 10 min

Cals burned: 379


1/22 (yes all at once) :

BJJ: 1.5 hours

Treadmill: 35 minutes

Cals burned(treadmill): 434

notes:
-bjj was almost exclusive conditioning and sparring tonight as some of our guys are competing saturday
-treadmill was med-fast walk at med-high incline...every 3 min, increased either speed or incline
-average heartrate(tread) was 159(measured for 5 seconds of every minute)
-max heartrate was 178

Current Weight: 227.4
-1.3lbs

Surive123
01-22-2008, 08:49 PM
wow, today must have sucked. Thats a lot of cardio :eek:

What are your goals for this log?

BPP
01-22-2008, 08:55 PM
wow, today must have sucked. Thats a lot of cardio :eek:

What are your goals for this log?

i like having logs online

but currnet goals are to drop to ~200 or less.... <10% bf...get cut up

mostly working towards upcoming physical tests for other PDs im applying to + my MMA training...increasing endurance, strenght, etc in a practical way for fighting and testing


basically, think of it as boot camp..some strenght, some endurance, and alot of conditioning to get t3h r1pped :D


today was fun actually....I love rolling, I get tired, but recover quicker than most of the guys and regain my wind(thanks to 5 years on the fire dept and extensive training in police tactics for shootouts, searches etc....ive done alot of training for controlling breathing and tactical breathing, it helps a TON). left BJJ and felt so good I grabbed a bottle of water with a scoop of green MAG and hit the treadmill. put my new mp3 player on some hatebreed, then put up a pic(yes mp3/pic/vid mp3 player) of sean sherk in the ring ripped...pounded out my cardio.

good times :D helps that my diet's been pretty much spot on, and my honeymoon is rapidly approaching

Surive123
01-22-2008, 09:01 PM
i like having logs online

but currnet goals are to drop to ~200 or less.... <10% bf...get cut up

mostly working towards upcoming physical tests for other PDs im applying to + my MMA training...increasing endurance, strenght, etc in a practical way for fighting and testing


basically, think of it as boot camp..some strenght, some endurance, and alot of conditioning to get t3h r1pped :D

Good deal. :cool:


today was fun actually....I love rolling, I get tired, but recover quicker than most of the guys and regain my wind(thanks to 5 years on the fire dept and extensive training in police tactics for shootouts, searches etc....ive done alot of training for controlling breathing and tactical breathing, it helps a TON).
I can only imagine. My entire dads side of the family were firemen, a good 5-6 generations. I hear a lot of stories, and my uncle who is 49 is going through all his testing and it sounds pretty brutal, especially at that age.

left BJJ and felt so good I grabbed a bottle of water with a scoop of green MAG and hit the treadmill. put my new mp3 player on some hatebreed
hatebreed, o'rly?

"Live for this" and "Last Breath" Ftw.

good times :D helps that my diet's been pretty much spot on, and my honeymoon is rapidly approaching
Where you planning on going? (no stalker)

BPP
01-23-2008, 10:26 AM
hatebreed, o'rly?

"Live for this" and "Last Breath" Ftw.

Where you planning on going? (no stalker)

yeah, i havent fully uploaded my music collection, so for now its just hatbreed, fear factory, a few rap songs and a flyleaf song


scottsdale/phoneix/mesa

MISSINGLINK
01-23-2008, 11:05 AM
Nice journal. Have you ever tried Gracie Jiu Jitsu?

BPP
01-23-2008, 11:14 AM
Nice journal. Have you ever tried Gracie Jiu Jitsu?

no, just brazilian...its all we have around here haha

my instructor was trained under/got his black belt from Marcello Monteiro, who's from the De La Riva line

MISSINGLINK
01-23-2008, 11:16 AM
Are you a fan of Royce Gracie? I would watch him in the early UFC events and that guy was small but he usually won.

BPP
01-23-2008, 11:24 AM
he was impressive, but i used to watch the early ones for tank and shamrock :D

MISSINGLINK
01-23-2008, 11:29 AM
he was impressive, but i used to watch the early ones for tank and shamrock :D

Tank was badass for sure.

MarcTonk
01-23-2008, 11:38 AM
What is your cardio sessions like, could you go into a little more detail. At the moment im trying to complile some differant types of cardio over time and how it was for the person. Its just going to be a little write up for myself.

Glad to see your married brother! May you grow old and happy together, but for the time being have a great time and love each other!

BPP
01-23-2008, 11:41 AM
What is your cardio sessions like, could you go into a little more detail. At the moment im trying to complile some differant types of cardio over time and how it was for the person. Its just going to be a little write up for myself.

Glad to see your married brother! May you grow old and happy together, but for the time being have a great time and love each other!

it varies

yesterday i warmuped up for 5 min, then set it at a 3.5mph walk @ 5 degree incline...every 3 minutes, increased one or the other until it was at 4.2mph and 12 degree incline


other times i'll run at a medium incline for 5 minutes, then walk for 1, alternating this way

MISSINGLINK
01-23-2008, 11:52 AM
What is this cardio you speak of? I have never heard of it. :p

EDIT: Did you like Dan Severn?

BPP
01-23-2008, 11:52 AM
What is this cardio you speak of? I have never heard of it. :p

EDIT: Did you like Dan Severn?

no, never did like him

BPP
01-26-2008, 08:32 AM
will post other workouts later

1/26

treadmill: 30 min

10 min walk, 15 min HIT, 5 min walk

Cals burned: 378

notes:
-AM empty stomach cardio

Surive123
01-30-2008, 07:42 PM
will post other workouts later


When you say later, I was expecting like...in a day or two max, lol.

I was expecting the workout to pop up soon, but it never did! :eek:

BPP
01-31-2008, 12:02 PM
1/29

treadmill: 15 minutes

bench: 45x20, 105x12, 135x6, 165x6, 190x4, 205x3, 215x2, 230x1, 235x1

icarian seated bench machine: 210x8, stack(250)x6, stack x 7

DB incline bench: 50x10, 65x8

incline bench: 140x10

cable crossover: 60x15, 70x10

pushdowns: 100x15, 120x12, 140x7

rope pushdowns: 80x12

MISSINGLINK
01-31-2008, 12:16 PM
Nice work proppy. What is your 1RM in the bench?

BPP
01-31-2008, 12:40 PM
Nice work proppy. What is your 1RM in the bench?

back in the day i think it was 260 or 270(the 280 in my bodyspace was shirted with a simple shirt)

at the moment, i prolly could've gotten ~240-245 the other day....230 went up easily, and 235 wasnt bad

BPP
02-04-2008, 02:46 PM
2/2

tread: 5 min

Squats: 45x15, 115x12, 145x6, 175x5, 205x3, 230x1, 250x2

leg press: 225x10, 315x10, 405x8, 180x25

seated calf raise: 45x15, 80x15, 100x12

SL good mornings: 75x12, 100x8

notes:
-workout done at 8am after working 12 hours
-called into work the night before due to a bank robbery...spent most of the night walking through the foot of snow we had had following tracks or searching abandoned houses....that was a workout in itself LOL
-legs were a bit weak due to being up so long, and the nature of work itself the night before

Surive123
02-04-2008, 02:48 PM
-workout done at 8am after working 12 hours
-called into work the night before due to a bank robbery...spent most of the night walking through the foot of snow we had had following tracks or searching abandoned houses....that was a workout in itself LOL

Gotta be tough, especially 12 hours of that. Check out a bank robbery, eh? Ever done something like that before?

BPP
02-04-2008, 02:50 PM
Gotta be tough, especially 12 hours of that. Check out a bank robbery, eh? Ever done something like that before?

nah...weve had them nearby before, but usually they fled the other directions for the county or other cities to handle

this one went on foot our way, so we assisted the county/FBI by doing some tracking/searching on our border areas with vacant properties, etc

BPP
02-04-2008, 02:50 PM
2/1

WG pulldowns: 110x13, 130x10, 160x10, 180x6

u-grip cable rows: 150x10, 170x10, 190x8, 210x7

Hang cleans: 115x5, 140x4, 160x3, 175x2, 185x1

shrugs: 225x15, 275x12, 300x10

treadmill: 12 min

MISSINGLINK
02-05-2008, 05:42 AM
How do you like the hang cleans? Nice work.

BPP
02-06-2008, 04:44 PM
How do you like the hang cleans? Nice work.

i like em...i used to do em alot more than I do now, but im getting back to them

BPP
02-06-2008, 06:22 PM
2/5

pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x15
crunches x25
pushups x20
crunches x50
pushups x15

total:
pushups -100
crunches - 250


back and forth one to the other...quick workout before work(BJJ was cancelled due to snow advisory)

Surive123
02-09-2008, 05:19 AM
How you doin bud? Sick?

BPP
02-09-2008, 01:55 PM
How you doin bud? Sick?

yeah, 100-102 degree fever last 2-3 days..been at 101 all day today

takin 5-10g/day vit c
3 capsules echinechia
3 capsules some flu relief stuff
3 capsules some flu symptom helper stuff
gatorade g2 for electrolyes
tea/electrolyte water daily
healthy choices chicken noodle soup(only 8 net carbs/bowl)

feel awful...everything is tingly, hurts...light headed weak and wobbly...a cough that makes my head throb

this blows :( luckily had 2 days off when this started...called off for tonight..see how i feel tomorrow

im SO BORED at home though

Surive123
02-09-2008, 01:58 PM
yeah, 100-102 degree fever last 2-3 days..been at 101 all day today

takin 5-10g/day vit c
3 capsules echinechia
3 capsules some flu relief stuff
3 capsules some flu symptom helper stuff
gatorade g2 for electrolyes
tea/electrolyte water daily
healthy choices chicken noodle soup(only 8 net carbs/bowl)

feel awful...everything is tingly, hurts...light headed weak and wobbly...a cough that makes my head throb

this blows :( luckily had 2 days off when this started...called off for tonight..see how i feel tomorrow

im SO BORED at home though

100-102 for the last 3 days is crazy. I went through something like that awhile ago and was dying. I can only imagine how you're feeling.

Seems as though you are taking more than enough precautions to being back to regular health. All I did was stick to chicken broth, water, and rest :o

Wishing you a spreed recovery bud.

BPP
02-09-2008, 01:59 PM
100-102 for the last 3 days is crazy. I went through something like that awhile ago and was dying. I can only imagine how you're feeling.

Seems as though you are taking more than enough precautions to being back to regular health. All I did was stick to chicken broth, water, and rest :o

Wishing you a spreed recovery bud.

yeh...ive already missed one blood draw for my exposure due to this..and a day of work

goin on honeymoon in 3.5 weeks for a week, cant afford to be missing the gym and work :eek:

liftingbuddy1
02-09-2008, 02:01 PM
Sucks to be sick man. Hope you get better soon so you can tear up those weights! :)

Mike

MISSINGLINK
02-12-2008, 06:16 AM
Hope you get better Proppy. I lost 14lbs in a week last March due to teh Flu.

BPP
02-12-2008, 09:21 AM
saw a doc yesterday, it's an upper respiratory infection....gave me some albuterol and some hydrocodone cough syrup to sleep good at night, plus had me buy mucinex... she was cool tho, sent me to a local ma/pa pharmacist...got all 3 things for only $45 with tax :)

feelin better today(not totally, but at least 50%) so ill hit the gym today...no BJJ, as I think I'd cough up a lung plus infect others lol

MISSINGLINK
02-12-2008, 09:28 AM
Do you think it will help you or hurt you to get back to the gym so quickly?

Surive123
02-12-2008, 03:37 PM
saw a doc yesterday, it's an upper respiratory infection....gave me some albuterol and some hydrocodone cough syrup to sleep good at night, plus had me buy mucinex... she was cool tho, sent me to a local ma/pa pharmacist...got all 3 things for only $45 with tax :)

feelin better today(not totally, but at least 50%) so ill hit the gym today...no BJJ, as I think I'd cough up a lung plus infect others lol

Good thing you are recovering bud. My friend just came down with a respiratory infection as well.

BPP
02-15-2008, 06:18 AM
decided to wait 2 more days to get even healthier

feelin pretty good, just here and there runny nose/cough from the phlegm


2/15 workout 1

treadmill: 12 min

seated front db laterals: 20x10, 25x10

seated side db lats: 20x10, 20x10

standing military press: 65x12, 85x10, 100x8, 115x5

push press: 135x5, 150x5

WG upright rows: 80x10, 95x8, 105x6

DB shrugs: 80x15, 90x12

treadmill: 13 minutes

Cals burned: 280

notes:
-kinda weak, but not bad
-no running, just med speed walk @ med/high incline

BPP
02-25-2008, 08:01 PM
been real busy, no time for log

had another shift of walking through the snow tracking burglary suspects last week

will post last few days

2/20
indoor driving range
large basket using SW, 9i, 7i and 5i only

note:
solid day, pure-ing the ball all day long
-cant wait to play!!!

2/21
db bench: 40x15, 50x15
incline bench: 115x5, 135x10, 135x12
bench: 135x12, 135x10, 135x13
assisted dips: -50x8, -40x8, -30x7
pushdowns: 110x15, stack(150)x15
rope axe choppers(simulating golf downswing): 75x15, 85x12

note:
assisted dips due to them usually hurting my shoulders, wanted to start light and see

2/23
*weak day*
WG pulldowns: 110x12, 140x10, 160x8
cg pulldowns: 150x8, 160x7
shrugs: 135x15, 185x15, 225x15
u-grip cable rows: 150x10, 170x8, 180x7
assisted commando-grip pullups: -60x8, -40x5, -30x4, -20x3

note:
just woke up and ran to gym on 1 scoop protein,....tired very quickly each set

2/25

golf-specific flexibility work: 30 minutes

notes:
-i am gonna get big into golf this year again, maybe try and earn some money doing it, either by outings or tournaments. i was gonna get a scholorship to play college golf but got ruled ineligible due to being a grad student(they said I had to play at the same school i ewnt to undergrad...but my undergrad didnt HAVE a golf team). long story, but still have always dreamed of being a pro. contemplating pursuing it hardcore

Surive123
02-25-2008, 08:03 PM
Its been awhile :(

How is the sickness bud?

BPP
02-25-2008, 08:10 PM
Its been awhile :(

How is the sickness bud?

im all better...doc gave me some good meds that cleared me up quickly :)

leave Sunday for honeymoon :D

Surive123
02-25-2008, 08:11 PM
im all better...doc gave me some good meds that cleared me up quickly :)

leave Sunday for honeymoon :D

Good to hear. Where you planning on going?

BPP
02-25-2008, 08:13 PM
Good to hear. Where you planning on going?

scottsdale, AZ + cubs spring training :D

PowerBuilder08
02-25-2008, 08:15 PM
New log. And you actually update this one :D

Good to see you're still lifting hard bro.

Surive123
02-25-2008, 08:28 PM
Have fun there big guy. I've never been to AZ, but my Mom grew up there. Sounds nice.

BPP
02-29-2008, 01:12 PM
2/27

bench: 65x20, 115x12, 150x8, 185x6

Dips: x8, x8, x9

Incline Bench: 95x12, 115x10, 150x7

cable crossovers: 50x15, 70x10

cable ax-choppers(golf specific): 75x10,85x10, 100x8

pushdowns: 100x23



2/29

treadmill: 30m

WG pulldowns: 100x15, 145x10, 175x8, 190x6

U-grip rows: 160x10, 175x10, 205x6

hypers: 25x10, 35x10, 45x8

hang clean: 115x5, 145x4, 160x4

Shrugs: 205x15, 245x12

MISSINGLINK
02-29-2008, 01:17 PM
Nice work Proppy. Do you play alot of softball? I see that you are a member of softballfans.com. What type of ball do you play, ASA or USSSA or both?

BPP
02-29-2008, 01:34 PM
Nice work Proppy. Do you play alot of softball? I see that you are a member of softballfans.com. What type of ball do you play, ASA or USSSA or both?

not alot, usually 2 summer leagues and a fall league, low level

ASA

MISSINGLINK
02-29-2008, 01:37 PM
not alot, usually 2 summer leagues and a fall league, low level

ASA

I heard that ASA and USSSA might be banning composites in the next year or 2 to put a stop to the bat Docs. I say we go back to a .50 core ball and swing aluminum.

BPP
02-29-2008, 01:43 PM
I heard that ASA and USSSA might be banning composites in the next year or 2 to put a stop to the bat Docs. I say we go back to a .50 core ball and swing aluminum.

I know nothing about bats :D

i grab the nicest one ive heard of and go play

im very recreational with it :D

plus it messes with my golf swing and vice versa

JIGSAW
03-06-2008, 06:27 PM
I heard that ASA and USSSA might be banning composites in the next year or 2 to put a stop to the bat Docs. I say we go back to a .50 core ball and swing aluminum.

?? I haven't heard that.......Guess I better get my swings in this year with my Freak +, and my Jeff Hall!

BPP
03-09-2008, 02:11 PM
back from vacation! :) got a nice tan/burn, and had a BLAST

did alot of swimming and hiking/walking....also hit the gym one day while at the resort for a NICE bicep day

anyway, back to it today!

3/9

treadmill: 15 min

seated ab crunch machine: 80x20, 100x15

hanging knee raises: x15, x15

oblique twist machine: 70x15, 80x12

treadmill: 15 min

Cals: 309

notes:
-hanging raises were true hang, used them for grip work as well
-solid core day, good mind-muscle connections
-12 weeks til my bday..hardcore cut!
-also will be playing alot more golf and practicing alot more(as well as focusing my lifting towards it) in hopes of playing competitively this year and working towards a future touring career
-also we are officially looking into moving to the phoenix/scottsdale area we liked it so much(and the work opportunity for both of us is much better)

BPP
03-09-2008, 02:16 PM
name change on journal

12 weeks(roughly) til my 25th bday

hardcore cut time :D

konvicted
03-09-2008, 02:17 PM
12=25

I dont get it!

BPP
03-09-2008, 02:22 PM
12=25

I dont get it!

read the post above yours :rolleyes:

;)

konvicted
03-09-2008, 02:28 PM
read the post above yours :rolleyes:

;)
Ohh LULZ! I always thought you were around late 30's!

BPP
03-09-2008, 02:29 PM
Ohh LULZ! I always thought you were around late 30's!

its funny

online everyone thinks im older

in real life, i look alot younger when i shave for work

lulz

jman14
03-09-2008, 02:31 PM
what are your goals BPP?

konvicted
03-09-2008, 02:36 PM
its funny

online everyone thinks im older

in real life, i look alot younger when i shave for work

lulz
You should put up some pics in here man, progress pics from beginning then end! SKEET SKEET SKEET! (no homo)

JIGSAW
03-09-2008, 02:38 PM
You should put up some pics in here man, progress pics from beginning then end! SKEET SKEET SKEET! (no homo)

x2....lets see the goods son (no.....uh, slight homo)

BPP
03-09-2008, 03:39 PM
You should put up some pics in here man, progress pics from beginning then end! SKEET SKEET SKEET! (no homo)

nah, dont do online pics anymore.

BPP
03-09-2008, 03:39 PM
what are your goals BPP?

next 12 weeks?

as much fat loss as possible
increased golf-specific flexibility/strength
and weather depending, get on the course again!

most likely im going to drop my bjj membership due to cost. its expensive, and I could better use that money towards my golf dreams, as its an expensive sport as well

jman14
03-09-2008, 03:43 PM
next 12 weeks?

as much fat loss as possible
increased golf-specific flexibility/strength
and weather depending, get on the course again!

most likely im going to drop my bjj membership due to cost. its expensive, and I could better use that money towards my golf dreams, as its an expensive sport as well

how long did you do BJJ for? i'm getting into it this summer, but proabbaly will only be able to go to classes twice a week and am trying to figure out if it is worth it.

you're a golfer, huh? i've played since i was 8, been beating my dad since i was 11. A good day on the golf course is the epitome of relaxation.

BPP
03-09-2008, 03:51 PM
how long did you do BJJ for? i'm getting into it this summer, but proabbaly will only be able to go to classes twice a week and am trying to figure out if it is worth it.

you're a golfer, huh? i've played since i was 8, been beating my dad since i was 11. A good day on the golf course is the epitome of relaxation.

year and a half, twice a week(used to do 3x)....especially at first, 2x/week is worth it, you'll learn alot, and be sore enough/tired enough to just do that

yeah, played since my dad cut down clubs at like 4-5 years old. played junior league at my country club for years, junior tournaments, some high school....had a college scholorship lined up when i went back for grad school(undergrad school didnt have a team), but had elibility issues due to being a grad student(complicated BS).

so now i wanna get way into it again, play competitively this summer locally, and improve into 09 to try and play some on a smaller tour if possible

also part of why were plannin to try and move to phoenix/scottsdale...170 courses in the valley and year round golf!

jman14
03-09-2008, 03:55 PM
year and a half, twice a week(used to do 3x)....especially at first, 2x/week is worth it, you'll learn alot, and be sore enough/tired enough to just do that

yeah, played since my dad cut down clubs at like 4-5 years old. played junior league at my country club for years, junior tournaments, some high school....had a college scholorship lined up when i went back for grad school(undergrad school didnt have a team), but had elibility issues due to being a grad student(complicated BS).

so now i wanna get way into it again, play competitively this summer locally, and improve into 09 to try and play some on a smaller tour if possible

also part of why were plannin to try and move to phoenix/scottsdale...170 courses in the valley and year round golf!

cool, thanks for the BJJ advice. You must be pretty damn good on the course. i played a few junior tournaments last year. 2nd of 24 people was my best placing, i was really proud.

that's funny about scottsdale, i just went there this winter and played 5 rounds in 10 days. it was awesome. living there would be great

konvicted
03-09-2008, 03:59 PM
nah, dont do online pics anymore.
NEGGED!

JIGSAW
03-09-2008, 04:02 PM
NEGGED!

x2, lets do it.....we could bring him under a million, hahahahaha

BPP
03-09-2008, 04:09 PM
cool, thanks for the BJJ advice. You must be pretty damn good on the course. i played a few junior tournaments last year. 2nd of 24 people was my best placing, i was really proud.

that's funny about scottsdale, i just went there this winter and played 5 rounds in 10 days. it was awesome. living there would be great

when i played alot a few years back, just out of HS, i was holding around a 4-6 handicap, not practicing, just playing 2-3x week

when i got on the PD, i didnt play nearly as much due to work and training. i tghink i finished last year with a 7 handicap. i wanna get that down this summer to around a 2-3.

ive always been good on distance, chipping(touch around greens) and putting

my struggles were always iron accuracy, sand play and control....which are 3 things i think i can pretty easily work out with extra practice and some coaching


my dad originally was gonna go to school(1 of 3 at the time nationally i think) for pro golf management, so hes a very good teacher. he was a scratch golfer until we got rear-ended years ago, and since then his back has had 3 major operations(bolts, cages, etc), so he had to readjust, and playing mostly punch shots now still has a 4 lol

jman14
03-09-2008, 04:42 PM
when i played alot a few years back, just out of HS, i was holding around a 4-6 handicap, not practicing, just playing 2-3x week

when i got on the PD, i didnt play nearly as much due to work and training. i tghink i finished last year with a 7 handicap. i wanna get that down this summer to around a 2-3.

ive always been good on distance, chipping(touch around greens) and putting

my struggles were always iron accuracy, sand play and control....which are 3 things i think i can pretty easily work out with extra practice and some coaching


my dad originally was gonna go to school(1 of 3 at the time nationally i think) for pro golf management, so hes a very good teacher. he was a scratch golfer until we got rear-ended years ago, and since then his back has had 3 major operations(bolts, cages, etc), so he had to readjust, and playing mostly punch shots now still has a 4 lol

a 4?! damn, maybe i should shoot punch shots haha. I was bout an 7-8 last year. i talked to a few of the pros around and joined a team last year also. haven't been playing recently so im afraid my game has probably slipped

I've always done well off the tee, on the fairway and around the green. sand play and putting are the toughest for me. seems like im further away from the hole when im 20 ft from the pin than at the tee box :( I have got to improve that part of my game

BPP
03-09-2008, 04:45 PM
a 4?! damn, maybe i should shoot punch shots haha. I was bout an 7-8 last year. i talked to a few of the pros around and joined a team last year also. haven't been playing recently so im afraid my game has probably slipped

I've always done well off the tee, on the fairway and around the green. sand play and putting are the toughest for me. seems like im further away from the hole when im 20 ft from the pin than at the tee box :( I have got to improve that part of my game

what putting grip do you use?

when i got inconsistent a few years back, I switched to cross-handed

at first it was weird, but a few weeks of hard work on it made it work wonderfully, no more wristing, excellent control, etc

i absolutely love cross-handed putting, it's been a moneymaker for me

jman14
03-09-2008, 04:50 PM
what putting grip do you use?

when i got inconsistent a few years back, I switched to cross-handed

at first it was weird, but a few weeks of hard work on it made it work wonderfully, no more wristing, excellent control, etc

i absolutely love cross-handed putting, it's been a moneymaker for me

overlap grip. i used to interlock, but became more comfortable with overlap. I haven't tried cross-handed, but that seems like an excellent way to minimize wristing. i'm gonna try it, thanks BPP

do you do golf-specific lifts? are there any?

B.O.L.A.
03-09-2008, 04:51 PM
oh hai, BPP, how are gains going? :cool:

BPP
03-09-2008, 05:05 PM
overlap grip. i used to interlock, but became more comfortable with overlap. I haven't tried cross-handed, but that seems like an excellent way to minimize wristing. i'm gonna try it, thanks BPP

do you do golf-specific lifts? are there any?

yeah, try out the cross-hand...it will very weird at first day or two, but give it a true trial and you'll likely end up liking it..makes it virtually impossible to wrist a putt.

golf is based on legs, core, lats and delts. russian twists are popular for obliques....heavy lat pulldowns and pullups for the lats...lateral raises for delts...and I use a specific tricep/core lift. i put the rope on the high cable pulley, grip it like a golf club at the top of my backswing(eg, stand sideways to it, golf stance)...and explosively twist it to impact point. works tricep extension, oblique twist, lat pulldown, etc all at once.

the resort we were at last week had a modified bar that was equipped with a real golf grip and an o-ring to do the same thing I just expained only with a real club grip.


alot of golfers who are into strength training also do squats, lunges, etc. also a lot of grip/forearm work for a stronger grip, especially helpful in thick rough

BPP
03-09-2008, 05:07 PM
oh hai, BPP, how are gains going? :cool:

I'll let ya know in a few weeks :D

other than the swimming, hiking and 1 day lifting...most of my honeymoon/vacation was spent lifting my fork :D


suprisingly, just weighed in after a meal and bottle of water...and I'm still only 227.8. guess i did enough physical stuff to keep the weight off from all that savory goodness :D

jman14
03-09-2008, 05:13 PM
yeah, try out the cross-hand...it will very weird at first day or two, but give it a true trial and you'll likely end up liking it..makes it virtually impossible to wrist a putt.

golf is based on legs, core, lats and delts. russian twists are popular for obliques....heavy lat pulldowns and pullups for the lats...lateral raises for delts...and I use a specific tricep/core lift. i put the rope on the high cable pulley, grip it like a golf club at the top of my backswing(eg, stand sideways to it, golf stance)...and explosively twist it to impact point. works tricep extension, oblique twist, lat pulldown, etc all at once.

the resort we were at last week had a modified bar that was equipped with a real golf grip and an o-ring to do the same thing I just expained only with a real club grip.


alot of golfers who are into strength training also do squats, lunges, etc. also a lot of grip/forearm work for a stronger grip, especially helpful in thick rough

hmm, i never though of lats being key. I train all of those hard, especially core and legs. but one thing that i'm sure is going to screw with my game is baseball season. getting into a good baseball swinging groove=terrible for your golf game.

BPP
03-09-2008, 05:34 PM
hmm, i never though of lats being key. I train all of those hard, especially core and legs. but one thing that i'm sure is going to screw with my game is baseball season. getting into a good baseball swinging groove=terrible for your golf game.

yeah, your lats really pull hard down through the ball on the downswing.

yeah, i play softball in the summer, they dont mix well :( i prolly wont play softball this year though, at least not as much. plus games all day on sundays doesnt work well when you work saturday and sunday night midnights lol

liftingbuddy1
03-09-2008, 05:59 PM
Nice workout man, hitting up on those abs I see :cool:

Mike

jman14
03-09-2008, 06:03 PM
yeah, your lats really pull hard down through the ball on the downswing.

yeah, i play softball in the summer, they dont mix well :( i prolly wont play softball this year though, at least not as much. plus games all day on sundays doesnt work well when you work saturday and sunday night midnights lol

night shift? i had that last summer, as a 15 year old :eek: i swear it should be illegal.

i just pulled my trap :( ice or heat?

BPP
03-09-2008, 06:14 PM
night shift? i had that last summer, as a 15 year old :eek: i swear it should be illegal.

i just pulled my trap :( ice or heat?

yeah, i work 11p-7a sat thru wed

ice IMO

Surive123
03-09-2008, 06:18 PM
Hullo!

:D

How you been doing man?

jman14
03-09-2008, 06:47 PM
yeah, i work 11p-7a sat thru wed

ice IMO

cool. thanks for the help.

i'll be following your log, include golfing details ;)

BPP
03-17-2008, 08:05 PM
sorry, been working OT

last few days...

3/12:
stretch x 1 hour(lower body + golf specific)

3/13:
stretch x 1 hour

3/14:
stretch x 30 min

3/15:
(using apartment gym at 2am)
treadmill x 10 min
DB bench: 35x25, 40x20, 50x15(50 = heaviest DB)
machine incline: 60x15, 80x15, 100x10
machne military: 60x15, 80x10, 100x10
pushdowns: 120x10, 140x10, 160x10
treadmill x 10 min


weekend off, busy and worked OT

B.O.L.A.
03-17-2008, 08:22 PM
other than the swimming, hiking and 1 day lifting...most of my honeymoon/vacation was spent lifting my fork :D


lol wat! What kind of honeymoon was that? :p

Crazy workout time btw. My room mate has a bet with me that I can't hit a 300 yard drive by May (yes meathead bet). Maybe your log holds the secret.

BPP
03-18-2008, 07:36 AM
lol wat! What kind of honeymoon was that? :p

Crazy workout time btw. My room mate has a bet with me that I can't hit a 300 yard drive by May (yes meathead bet). Maybe your log holds the secret.

where u at now?

and what stick you swingin(loft/shaft too)

BPP
03-18-2008, 07:36 AM
3/18:

am cardio after working mids/before bedtime

treadmill x 20min

med walk, med/high incline

BPP
03-21-2008, 02:46 AM
3/21 3am workout

treadmill x 17m

wg pulldowns: 100x15, 130x10, 170x7, 180x5

str8 arm lat pushdowns: 50x10, 70x8, 60x10

underhand 1-arm cable bent rows: 30x8, 50x10, 70x7

cg cable rows: 110x12, 150x10

stepper: 5 min

tread: 8 m

jman14
03-21-2008, 06:43 AM
night shift for the lose. i'm guessing that's why you find yourself working ut with no DBs heavier than 50lb. lots of overtime man, seriously putting in work. saving up to move to arizona?

BPP
03-21-2008, 07:04 AM
night shift for the lose. i'm guessing that's why you find yourself working ut with no DBs heavier than 50lb. lots of overtime man, seriously putting in work. saving up to move to arizona?

....if i go to the gym that late, its my apartment's gym

the biggest DBs....are 50lb

hence the limit

when im at my regular gym, i use bigger ones

jman14
03-21-2008, 07:12 AM
....if i go to the gym that late, its my apartment's gym

the biggest DBs....are 50lb

hence the limit

when im at my regular gym, i use bigger ones

yeah, i understood that, i think you wrote it. i was just saying that must a pain cause no other gyms are open at that time.

i'll be working night shift this summer :(

BPP
03-21-2008, 07:12 AM
yeah, i understood that, i think you wrote it. i was just saying that must a pain cause no other gyms are open at that time.

i'll be working night shift this summer :(

wish we had a real 24 hr gym nearby.,..closest is like 25min

i dont mind night shift, just gotta get a set gym time...either at 8 when i get home, or at night when i get up


plus im more anxious to go golfing than to the gym lately lol

jman14
03-21-2008, 07:25 AM
wish we had a real 24 hr gym nearby.,..closest is like 25min

i dont mind night shift, just gotta get a set gym time...either at 8 when i get home, or at night when i get up


plus im more anxious to go golfing than to the gym lately lol

where do you live? weather still bad? i'm from philly, it's still cold up here.

Surive123
03-21-2008, 08:16 AM
Hullo!

:D

How you been doing man?

I was ignored! :eek:

BPP
03-21-2008, 05:31 PM
where do you live? weather still bad? i'm from philly, it's still cold up here.

indiana

33 and sleet today

BPP
03-21-2008, 05:31 PM
I was ignored! :eek:

im good
u

BPP
03-22-2008, 10:46 AM
3/22

nice day, but sleeted/snowed last night, so no actual play today

indoor driving range: ~200 balls

worked with my dad(swing coach)...learned some new stuff, including mastery of tiger's stinger shot, new ball movement techniques, etc

im swinging VERY good for being this early. plus the gym specific is paying off, as Im more flexible, and making alot harder/faster passes at the ball(while not going 100% either).

the range has a real teaching pro too, talked with him for awhile. its always funny, my swing has always been...hard. very hard. i ALWAYS get comments from older folks about chiropracters(sp?), my poor back, etc haha. had a nice chat with the pro today about it, got a compliment out of it too :D


also, since I'm serious about pursuing a golf career, I applied for a few spots open this year for assistant golf pro positions. got an email back on one today, interviewing soon. its more money, free golf, and a great resume boost...when we move to phoenix, ill likely work at a course for $$ off the bat, so prior experience will help. plus it's one of the best courses anywhere nearby, so it's free golf at a freaking NICE course.

yes excited

dunno how itd work with work...but with the pay, i might even move back to part-time work at the pd during that time. (yes dead serious about trying to be a pro golfer)

jman14
03-22-2008, 11:24 AM
indiana

33 and sleet today

sounds terrible.


golf sounded good though, what new tips did you pick up? good luck with getting a position there, seems like it would really fit with what you're trying to do.

gymratluke
03-22-2008, 02:31 PM
Hey BPP havent checked in in a while! Glad youre honeymoon went well! So you're gettin serious into golf again eh?! I just started back up. I played like crazy back in HS but since then I havent played nearly enough. Just started lessons again cause I was struggling to play consistent. I used to be like a 8-10 HC but now I'm like 25 :eek: I see you're a CG putter...I've been puttin cross for years now but I just recently started to go back to normal putting for long putts. Have you ever done this?! Its amazing how much better you putt long ones when you use a normal grip compared to cross. My pro thought it would be good for me to try cause long putts have always been a problem for me since ya kinda gotta force it when your grips crossed. Just wanted your thoughts on this...

unkept_
03-22-2008, 02:45 PM
Hello Mr. Tiger Woods :o.

Soon you'll be 28 weeks later, then you can make your sequel. ;)

BPP
03-22-2008, 07:52 PM
Hey BPP havent checked in in a while! Glad youre honeymoon went well! So you're gettin serious into golf again eh?! I just started back up. I played like crazy back in HS but since then I havent played nearly enough. Just started lessons again cause I was struggling to play consistent. I used to be like a 8-10 HC but now I'm like 25 :eek: I see you're a CG putter...I've been puttin cross for years now but I just recently started to go back to normal putting for long putts. Have you ever done this?! Its amazing how much better you putt long ones when you use a normal grip compared to cross. My pro thought it would be good for me to try cause long putts have always been a problem for me since ya kinda gotta force it when your grips crossed. Just wanted your thoughts on this...

yeah last few years ive only played MAYBE once a week if that many weeks....stayed around a 6-7 handicap most of the time

ive still used CG for long ones, but ive heard that too...maybe ill try that

BPP
03-22-2008, 07:52 PM
Hello Mr. Tiger Woods :o.

Soon you'll be 28 weeks later, then you can make your sequel. ;)

:D lol

BPP
03-22-2008, 07:53 PM
sounds terrible.


golf sounded good though, what new tips did you pick up? good luck with getting a position there, seems like it would really fit with what you're trying to do.

lol yeah


worked on moving the ball using setup versus swing changes. also worked with blade irons versus the cavity backs(normal irons) i use now. blade style irons can 'work' the ball more for better movement, so gonna be switching to those this year

jman14
03-22-2008, 08:19 PM
lol yeah


worked on moving the ball using setup versus swing changes. also worked with blade irons versus the cavity backs(normal irons) i use now. blade style irons can 'work' the ball more for better movement, so gonna be switching to those this year

i've had blade irons since i was 13. always liked em, im sure you will too.