Bulletman's Getting Lean and Mean Journal

[bulletman]

OK, this is my first real post. I'm a 38 yr old man (39 very soon), 5'11.5" about 175lbs currently. I started lifting about a month ago (I have NEVER been a lifter before). 4 months ago though I started jogging everyday to lose some weight (I'm down to 175 from about 205). Anyway, a month ago I decided to change things up and add weight training to my routine, and I've discovered the forums. So far my results are very encouraging. I want to get rid of the remaining love handles, but I do want to get big in the right places.

Here's what I'm doing:

Sunday - day of rest, go for a 2 mile walk with the Mrs.

Monday - cardio, jog/run/sprint 3-3.5 miles 5 min at 5.5-6mph, 3min at 6-6.5mph, 2min at 7-7.5mph, repeat 3 times or so

Tuesday - AM, 30 min TaeKwonDo forms, kicks and punches, + 75-100 crunches for abs
- PM, 1hr at Gym Nautilus 2ST for arms, pecs, upper
- preacher curls, pec fly, lat raise, comp row, incline press, overhead press, tricep press

Wednesday - same as monday

Thursday - AM, 30 min TaeKwonDo forms, kicks and punches, + 75-100 crunches for abs
- PM, 1hr at Gym Nautilus 2ST for legs, lower back
- leg press, leg extension, prone leg curls
- also dead lift and squat (barbells or dumbells)

Friday - same as monday

Saturday - 1hr+ AM at home, Total gym (only equipment I currently have other than treadmill)
chest - arm pullover, chest fly
bicep - forearm curn, prone curl
back - lat fly, surfer lat pull
shoulders - front delt raises, upright row, shrugs
triceps - tricep pressdown, close grip press

I also to a 15minute walk each afternoon, and sprinkle in sets of 75 crunches and 30-40 pushups in the evenings.

Typical Day food

7am - high protein/fiber cereal w/ skim milk, OJ, cottage cheese
- decaff coffee w/ creating
- multi-vitamin w/ extra E
- fish oil capsule
10am - whey protein shake
12pm - garden burger on light english muffin (total 24g protein)
2:30pm - whey protein shake
5:30pm - typical family dinner, usually fish or lean chicken/turkey, occasionally pasta
- add some cottage cheese if lacking protein
8:30pm whey protein shake - occasionally a small bown of high fiber cereal

So I'm getting about 130-150g of protein a day (way more than I used to). I have been losing about a pound a week, but that has slowed a bit since I started eating more often and adding more protein.

Please give me whatever advice you can!

[bulletman]

Oh, my routine is HIT style (I think). I do 5 sets of each exercise: 12, 10, 8, 6 and 12 reps, each with more weight until I hit 6 (barely 6), then drop back one level for the 12 reps. I got this from the reading Bill Phillips' "Body for Life" book.

[hammerhands]

Make sure you do your forms one after the other, this is quite a workout especially if you are of higher rank. Try doing your one steps right after your forms then do your kicks and punches. This alone is a great workout. Also remember most protein shakes also have calories. Your workout seems pretty good. keep it up.

[bulletman]

Thanks! I've been sticking with EAS' Advantage Edge Whey which only has 120 calories per serving and 22g of protein. I have a reasonable stock pile of high protein bars for when a craving hits, or on the weekends when we're out doing things (hiking, camping, etc.), but I try to go light on them right now since they have more calories.

Good points about the forms and other TKD exercises, I wasn't sure how many martial arts practitioners there were on the forum. I earned my Black Belt about 4-5 years ago and then "retired", so I am really taking it up again as maintenance and as a way to add some more variety to my routine. I wish I had stuck with it, but my schedule really doesn't permit the classes.

[mom24boys]

welcome to the forum.

[joed]

Welcome bullet.

[bulletman]

Glad to be here, can always use the encouragement. Although my wife is very supportive, and does go to the gym, she's not as into it as I am at this point. I have a feeling that my son (who's now 11) will get into it as well, but right now he's not too serious a workout partner.

After work is legs and lower back, I have to improve my squatting technique A LOT. I can hardly wait!

[bulletman]

Guess I'm turning this into my journal...

Saturday, put in a good 1hr total gym upper body/arms session (trying to do some of the more challenging exercises, iron cross, pullovers, etc), suprisingly my arms seem more sore than after a regular nautilus session, which involves a lot more weight.

Sunday, day off, went for a mile walk with the family, 100 crunches in the evening, typical 6 "meal" day. Dinner was Sushi.

Monday, 30minutes, 3.2 miles jog/run on the real road, mixing in some more sprinting sections. Later discovered adding some frozen strawberries (3-4) to my 120 cal vanilla whey shakes, pure heaven w/ added vitamins! Lunch was chicken soup (heavy on the chicken), dinner was pot roast (leave off the fat, thanks!) switching to only cottage cheese before bed time. (I'm mixing no salt added and regular to cut down on sodium)

Ordered Glucosamine, Chondroitin and MSM supplement, should arrive by end of week if I'm lucky. Also starting to take extra calcium on top of daily fish oil, multi-vitamin and creatine.

Watched "The Machinist" with Christian Bale, apparently he went down to about 120lb for the role, Completely visible musculature, but not in a good way!

Tuesday, AM 100 crunches, TaeKwonDo forms 1-4, working on my seriously lagging left roundhouse kick. Discovered a new High protein breakfast cereal, tastes good, stays crispy in milk. This PM is arms and uppers.

Weight seems to be steady at about 174-178, but definitely noticing improvements in distribution. Calipers are telling me I'm in the 14+% bf neighborhood.

[Gunn27]

Good to see you will be keeping a journal here. Nice looking workout too.

Interesting that you bring up Christian Bale, I have seen many of his movies, and the guy keeps himself in incredible shape. One transition that caught my attention was that of his role in The Machinist to that of Batman. These two pictures are reported to have been taken only a year apart. :eek:

[bulletman]

Yeah, I'm eager to see "Batman Begins", just so I know the poor guy is now healthy ;) . He must have been eating NOTHING. It is amazing what transformations the human body is capable of!

[bulletman]

Oh, by the way, in my opinion, you shouldn't buy the Taylor Handheld Body Fat Analyzer (I got mine from Target on line). It reports my body fat at 25%+, while calipers indicate 14%+, at 5' 11.5" and 175lb or so, with a 31.5" waist, I'm inclined to believe the calipers. Even at $15 it just isn't worth it.

[JaeBeam]

what parts of upstate NY do you hail from? I went to highschool in Syracuse, went to RPI for my BS in comp Sci. Own land outside of Corning, NY.

Welcome to the forums.

[powerman2000]

Good to see you will be keeping a journal here. Nice looking workout too.

Interesting that you bring up Christian Bale, I have seen many of his movies, and the guy keeps himself in incredible shape. One transition that caught my attention was that of his role in The Machinist to that of Batman. These two pictures are reported to have been taken only a year apart. :eek:
Holy Crap!

That doesn't even look like the same person.

Those kinds of swings in bw aren't healthy over short periods of time.

[bulletman]

what parts of upstate NY do you hail from? I went to highschool in Syracuse, went to RPI for my BS in comp Sci. Own land outside of Corning, NY.

Thanks for the welcome! I live near Albany. Coincidentally I went to RPI for my BS in Computer Systems Engineering.

[bulletman]

Today's arm and upper body workout was good and bad, pushed tricep press substantially, but saving the overhead press for last really wiped me out. I think I must've done tricep press first last week, so my weights and reps today were disappointing by contrast this time.

Dinner was spaghetti with a light clam sauce (plus a 1/2 cup cottage cheese on the side). I had to attend an evening meeting, so I grabbed a zone bar for the road (15g protein, 40/30/30 carb/fat/protein calorie split). Ended the day with some high fiber/protein cereal. I guess technically the zone bar was a cheat, but I was feeling really wiped out after working out.

Oh, and I did 3 40sec 3" leg lifts while watching TV along with a 60+ crunches. Should sleep like a rock.

[bulletman]

OK, It's LEG DAY! My plan for this afternoon's approach to deadlifts:

Start with nothing but the bar for 12reps, then add 15 pounds a side for 12, then another 12.5 pounds a side (for 100 total) for 12, all the time stressing form. If I'm happy with that, maybe I'll add another 12.5 a side (total 125) before doing another 12. Then finish off with just the bar for 12 just to stress the form.

What a pain changing all those weights ;) !

[jaguarr]

OK, It's LEG DAY! My plan for this afternoon's approach to deadlifts:

Start with nothing but the bar for 12reps, then add 15 pounds a side for 12, then another 12.5 pounds a side (for 100 total) for 12, all the time stressing form. If I'm happy with that, maybe I'll add another 12.5 a side (total 125) before doing another 12. Then finish off with just the bar for 12 just to stress the form.

What a pain changing all those weights ;) !


Are you doing Straight Leg Dead Lifts for leg day or regular deadlifts? SLDL's will hit your hammies, but normal or even rack pull deadlifts are more of a back exercise.

jag

[bulletman]

Are you doing Straight Leg Dead Lifts for leg day or regular deadlifts? SLDL's will hit your hammies, but normal or even rack pull deadlifts are more of a back exercise.

jag

Since I'm also including squats, prone curls, extensions and leg press in my routine, I'm doing regular deadlifts for now. My back can really use the exercise. Being a beginner, straight legged ones sounded a bit scary. Maybe later I'll get adventurous.

My legs are actually one of my best features at the moment (although that's not saying too much). My back on the other hand...

[bulletman]

I am soooo psyched! Using the "focus on a spot where the wall meets the ceiling" approach, I made a major step forward in my deadlifting. Even the gym's resident trainer noted the big improvement. I was shooting to get up to 125, but I was able to go up to 135 without a problem. I could probably go higher now that I sort of know what I'm doing. My squats also went up to 165 with good form.

So now I'm walking around on cloud 9 with wobbly legs. This evenings dinner consisted of a MetRX bar, and I just had my cottage cheese.

[Gunn27]

Great job bulletman, that's a great feeling aint it?

[bulletman]

Great job bulletman, that's a great feeling aint it?

Thanks Gunn. It's fun trying to explain to my wife why I would be so happy to barely be able to walk up, much less down, the stairs due to my legs being completely obliterated. It is an awesome feeling though! Great leg day, let's see how I feel after tomorrow AM's cardio jog (not mention the adirondack hike on Sat)!

Ya gotta be at least a little masochistic to succeed in this endeavour.

[EricF14]

Way to go bulletman!


...It's fun trying to explain to my wife why I would be so happy to barely be able to walk up, much less down, the stairs due to my legs being completely obliterated.

I know what you mean, a year ago I would have been as confused as your wife. But since I started lifting my perspective has changed a lot.

[bulletman]

Well, since I worked my legs as hard as I did yesterday, I took a little different approach to cardio this AM. I still did a little more than 35 minutes, but rather than push the speed, I kept it between 5 and 6mph and pushed the incline from 0-50%-100%. (I figured it would be better to fall off an inclined slower treadmill than a fast flat one ;) ) Still got quite a good workout. Figured it would also be a good prep in case the weather clears up and we actually get to go on our hike tomorrow. Weight seems to have dropped a bit in the last few days, not bad if I do say so for myself.

One other side note, as an additional personal motivator, I just received approval on my position as personal fitness merit badge counselor for our Boy Scout District. (I'm also an Assistant Scout Master for my son's troop). Now I have added insentive to make sure I keep walking the walk, and not just talking the talk!

[fitnessman]

Through the MAGIC of Moderating per your request:

NEW TITLE!!!

Keep up the good work!

[bulletman]

AWESOME! Thanks!!!!

[Gunn27]

Good choice of "post leg day" cardio bulletman. The day after legs is always a challenge for cardio, I will often opt for the bike or swimming in an effort to reduce impact on my suffering limbs.

Also, congrats on your position with your Scout Group, sounds like an interesting and rewarding way to spend some of your time.

[jaguarr]

One other side note, as an additional personal motivator, I just received approval on my position as personal fitness merit badge counselor for our Boy Scout District. (I'm also an Assistant Scout Master for my son's troop). Now I have added insentive to make sure I keep walking the walk, and not just talking the talk!


Oh, yeah. Now you HAVE to walk the walk to back up the talk, right? Hehehe! I love it when people find ways to put themselves in a position where they absolutely have to deliver on things. It's a fantastic motivator. And just think, you're insuring that you'll be healthy and happy and there for your son for much longer than the Boy Scouts will last for him. :cool:

Enjoy your DOMS!
jag

[bulletman]

Speaking of the scouts, I have to get up on my soapbox for just a sec about one thing I am dissapointed in. Having just attended our Council camporee, where more than 3000 scouts were in attendance, it does seem to me that the majority of scout leaders could REALLY use some more exercise to set a good example for the boys. I'm suprised at the number of big gutted scouters there are out there! Fortunately our scoutmaster is one of the ones that is in good shape.

Maybe it's just a sad testament to our society in general. Well anyway, here's to trying to make a difference, one person at a time!

[bulletman]

Enjoy your DOMS!
jag

DOMS ?

[Gunn27]

Maybe it's just a sad testament to our society in general.Bullseye !


Well anyway, here's to trying to make a difference, one person at a time!That's the spirit, lead by example, that's the best thing you could possibly do. :)

[Gunn27]

DOMS ?
Delayed Onset Muscle Soreness
The pain we all love the days following heavy lifting. :D

[bulletman]

Delayed Onset Muscle Soreness
The pain we all love the days following heavy lifting. :D

Cool, thanks. This place is almost as addicting as the gym. Too bad I can't sneak away to the gym as easily as I can sneak into this forum!

[Hibiscus09]

Hi bullet! :) Sorry I haven't visited you yet. Looks like you are doing well! I saw both movies -- "The Machinist" and "Batman Begins" -- it was hard to believe it was the same man. Anyway, I think you'll enjoy Batman Begins. It was a good Batman movie. Not quite as goofy as some of the others.

Good luck to you in achieving your goals!

[bulletman]

Thanks for the welcome Hibiscus! I just can't get over all the helpful people on this forum. I've read a lot of your posts on other threads, and am just honored that you read mine!

[bulletman]

I received my order of glucosamine, chondroitin, MSM complex yesterday, started taking that, will probably take 1/2 or 3/4 dose (2-3 a day) since there isn't really an "official" dose anyway.

this AM was "total gym". I can see outgrowing the capacity of the TG before the year is out, so I'm goign to look around for at least a few heavier dumbells for starters. Did curls, iron cross, pullovers, seeted bench press, high pulldowns, tricep pulldowns, and a few others, generally 3 sets of 12-15 on the higher inclines than usual (basically trying to get near failure). Trying to get more lats and traps in there, will probably feel it later (hopefully!).

@8 AM breakfast was 3 pancakes and cottage cheese, then @10:30 whey protein shake w/ a little no-salt cottage cheese thrown in as an experiment (not bad!)

Consumed a 110cal bag of microwaved popcorn last night while watching "Hitch", not a great movie, but a cute, check-your-brain-at-the-door date flick. Noted Will Smith is in pretty good shape (should I be scared that I notice these things more now?) My wife isn't worried, Testo. levels seems higher than before if you know what I mean ;) .

[Hibiscus09]

Yes, Will Smith is in very good shape. :D I notice these things also! ;) They showed a nakey side view shot of him in "I, Robot" and he was HOT!!

Oh, and Happy Saturday! :)

[bulletman]

Hibby, I'm going to have to let that kind of judgement call up to the ladies (well, er ah, or whoever feels compelled to make that kind of judgment call, I'm fine with that), I just tend to notice how certain actors arms look better than mine. Now Vin Diesel, on the other hand, he's my idol! (I want to be just like him, not, ..., well you get the idea) More a "Chronicles of Riddick" Diesel, rather than "the Pacifier" Diesel, but I'll settle for one on my way to the other.

OK, enough of the movie tangent, I don't want that to take over my journal too often. Maybe we need a separate thread for that!

[bulletman]

OK, I'm going to do an experiment with ABCDE dieting (well, my varient thereof). This week I'm going to go on a moderate cutting diet. To reduce a few hundred calories a day, I'll be cutting out the nonessentials: juice in the AM, sugar and cream in the coffee, my evening protein shake, any shake additives (egg beaters, strawberries and the occasional banana, etc). Also going to try to add in a little more cardio on what were my off cardio days, probably just fast walking. Next week I add 900-1000 calories back in on top of normal, probably in the form of 2-3 bars or something of that ilk so that I can closely monitor it. I do not want to overdo it and try to eat a whole pizza by myself or anything crazy like that. Then 2 weeks off, etc.

I'll try to post daily weights and info, tune in to see my progress.

Today for starters was 1cup high protein/fiber cereal w/ a splash of milk (160cal), black coffee, no juice.

Then a 120cal protein shake (straight) at 10:30 after a 35 min walk.

Lunch was a bacon/egg/bagel, about 300cal. Staying away from the butter on the bagel and when cooking the egg+eggbeaters, using only a half a slice of cheese, and only 2 slices of bacon saved me a few hundred calories right there over my families "normal" version!

Had a 120 cal protein shake this PM.

Dinner was half a ham steak 300cal, mashed potato 120cal, broccoli about 200cal, so about 620cal for dinner, wish I realized broccoli had so many calories before taking 2 helpings (at least it was good for 14g of protein) ! Steered way clear of butter and skipped the ice cream for desert.

Will have a bowl of high fiber/protein cereal later, another 180 cal w/ milk, so today should wind up at: 1500cal, TADAA!!

Drank lots of water some tea, coffee, avoided caloric drinks.

[bulletman]

Boring news update so far today (low cal day 2),

6am 35+minutes of cardio followed by a 7am, 180cal breakfast (cereal), black coffee w/1.5tsp creatine, multivitamin, calcium, fish oil, and glucosamine complex.

Weight after exercising, before breakfast 172.5lb (average of 2 scales), bodyfat from calipers, ~14%

Mid am : 120cal whey protein shake.
Lunch: veggie (boca) burger on a light wheat bun, about 160 cal total.
mid pm : 120cal whey protein shake.

[Gunn27]

Dinner was half a ham steak 300cal, mashed potato 120cal, broccoli about 200cal, so about 620cal for dinner, wish I realized broccoli had so many calories before taking 2 helpings (at least it was good for 14g of protein) ! Steered way clear of butter and skipped the ice cream for desert.
How much brocolli are you eating? One cup of brocolli is only approx 25 calories so you would need to be eating 8 cups to get 200 cals. Besides I would never worry about eating too many fibrous carbs, there's nothing but goodness in them. Are you using FitDay to track your nutrition?

It looks to me like you are not eating anywhere near enough food for a bodybuilding lifestyle. I am same height as you, 180.2 lbs this morning, and right now I am losing 1lb a week, cutting on 3000 calroies a day. Just some "food for thought". :)

[bulletman]

How much brocolli are you eating? One cup of brocolli is only approx 25 calories so you would need to be eating 8 cups to get 200 cals. Besides I would never worry about eating too many fibrous carbs, there's nothing but goodness in them. Are you using FitDay to track your nutrition?

It looks to me like you are not eating anywhere near enough food for a bodybuilding lifestyle. I am same height as you, 180.2 lbs this morning, and right now I am losing 1lb a week, cutting on 3000 calroies a day. Just some "food for thought". :)

I know I'm probably pushing it a bit this week. I'm trying to really zap the love handles (hopefully bring the bf% down) before I go into a real bulk / maintain-cut cycle. This week is purposely on the extreme side. I'm also figuring I'm still kindof early into the game and while my muscles are certainly growing, they're probably not growing at the rate of someone who can lift 1.5x or more times the weight I can currently. I am consuming a lot more protein than I ever have during dieting before. Am I asking for disaster?

Here's my data source on brocolli, maybe I got the serving size wrong:

http://www.nutritiondata.com/facts-001-02s01th.html

[fitnessman]

I'm also figuring I'm still kindof early into the game and while my muscles are certainly growing, they're probably not growing at the rate of someone who can lift 1.5x or more times the weight I can currently.

If anything you would be growing faster if the diet is in check. Newbie gains come very fast, and then slow.

Strength and growth are two completely different things.

[bulletman]

If anything you would be growing faster if the diet is in check. Newbie gains come very fast, and then slow.

I guess that's why my weight loss had dropped off once I started lifting, even though I added 3 protein shakes (or the equivalent) per day. I rreeaallllyy want to get/keep my body fat down though.

[Gunn27]

Exactly. Our bodies are too smart and complex to be manipulated by simply reducing calories. You need to keep changing things up in order to keep it changing. By reducing calories to where you are at, I strongly suspect your body is now in the process of storing fat and using muscle for energy, because you have created an environment where it thinks you are going to keep starving it of its energy source. Now do you see the principle behind the ABCDE diet that excompetor was trying to explain? The body adjusts and will work against what you are trying to do to it after a period of time. He has years of experience under his belt, so when he says the 12 day cycle works, I am going to heed that advice. Those principles should be applied to your lifting, cardio and nutrition regardless of if you are following the ABCDE diet or not, IMO.

[bulletman]

Right, I think I have the basic principles down, and I think I have been adding muscle while losing fat, question is when should I jump into a cycle. I guess the general thought (ABCDE wise) is to start on a bulking cycle, but for 2 reasons I wanted to postpone that. #1 I wanted the cycles to line up with certain things on the calendar (thanksgiving, Xmas), and #2 I was hoping to knock of the love handles a bit more before doing any real bulking.

I guess I am willing to sacrifice a little muscle for the next week or so if I lost the love handles. I have probably been a bit paranoid about keeping the calories low in general. You guys now have me worried that I may be at a point where any additional calories I add WILL be turned to fat. :( Up until yesterday, I was likely at 2000cal, which is where I'd been for the last month or so (weight was leveled off, and I noticed a gain in muscle). What should my next move be?

[bulletman]

OK, latest update (yes, I think I've lost my mind!) I reworked my schedule to shorten the cycles so that they are 8-13 days (12heavy,13light, 12h, 12l, 8h, 9l, 8h, 9+l) that lines up quite nicely with "life" that means I start on wednesday with a heavy cycle, so the question is what to do in the meantime! I am nervous that I may put myself into a "STORE THE FAT!!!" mode by goinng extreme right before a heavy cycle, so, since I went really light yesterday, I'm going to up the calories today, then drop them again (a bit) tomorrow.

This should keep my metabolism off balance plenty! So now I'm going to have 2 gardenburgers for lunch to make up for breakfast, still have just the protein shake this pm, but have a heavier dinner, and keep the evening cottage cheese.

[cuhockey]

Are you going to start a modified ABCDE?

[bulletman]

Are you going to start a modified ABCDE?

As of right now, yes. I plan on starting the "loading phase" on tuesday eve right after my workout. PLanning on taking calories up to 2800-3000/day during heavy eating periods, and 1500-2000/day during light eating periods. Planned periods will vary , but loading periods will be no longer than 12 days. Generally I'm trying to schedule it so that the light phase is a day or two longer than the heavy phase. My eating style favors protein and carbs, plus I take a fish oil supplement for good fats. Probably works out to 40%:40%:20% protein:carbs:fat.

Wish me luck!

[bulletman]

OK, suddenly felt like crap late afternoon, about 4pm, a little feverish, decided I definitely needed a bigger dinner. Had extra helping of "cod-kabobs" overall packed with protein, along with onions, tomatoes and peppers. I'd estimate 550 calories, 400+ being protein. Desert was some jello another 100 cal. Some watered down blueberry juice w/ dinner, call it 40cal.

Let's call dinner total 700cal.

Cod is amazing for protein (well, a lot like tuna):

http://www.nutritiondata.com/facts-001-02s034a.html

I also cheated a little and had a few pieces of candy, about 150 cal.

Skipped the evening protein shake, but had extra cereal, call it 250 cal.
Will have a cup of cottage cheese to top off the day, another 180 cal.

That's about 2000 calories, pretty typical day actually. I feel a LOT better having eaten.

Hmmnn, maybe I really not eating enough ?!?!

[bulletman]

OK, just so everyone knows what I'm working with here. Please be kind, remember I'm new at this!

[bulletman]

This AM feeling quite good, after an hour of TKD forms and kicks and 100 crunches, weighed in only about half a pound more than yesterday post exercise. That was without NEAR the amount of sweating, so I take that as a really good sign, since I expected to weigh a pound or two more. Feeling thin! Also note last night and this AM, despite it being 65 in the house, I felt comfortable, if not warm. Sunday after a very low calorie day I felt rather cold (Mrs pointed out my hands and feet were very cold Sunday night!).

Breakfast was typical, 1 cup cereal, 1/3 cup OJ, black coffee, supplements and vitamins. Call it 200cal.
mid morning was a protein shake 120cal
lunch was a gardenburger on wheat roll : 230cal
PM "snack" a cup of cottage cheese instead of shake since it's pre-workout by 2.5 hrs: 190cal

preworkout total: about 750 cal

workout after that, got to hit upper body HARD, plan to start loading up (ABCDE) afterwards.

Figure I need about 1200-1400 post workout which would be half a loading day's food.

How Dinner wound up:
glass of skim milk: 135cal
2 chicken breasts : about 400cal, 500 w/sauce
egg noodles : 300cal

protein bar : 290cal

1225 for the evening

will finish off with 1/2cup cottage cheese (95cal) and a bowl of cereal : (180cal)

Total : 750am + 1500pm = 2250 cal

and I am stuffed!

[r8rrob]

Hey bulletman, you look great for only lifting for a month! And congrats on the weight loss. You're heading in the right direction and you'll see great progress. Keep up the good work!

[Hibiscus09]

I do not look at your photo and think, "Wow, look at the lovehandles." :rolleyes: You look very trim to me. I think you can eat more than you think and your focus should be on feeding your muscles and lifting heavy.

Nice picture. :)

[bulletman]

Thanks hibby, self image is a strange thing. All my life I've been convinced I'm fat and out of shape, no matter what I look like, I think that. As a kid I was convinced I was border-line obese. I refused to even wear short pants for years. But now as I look back in pictures, I'm realizing that was not the case. We had it unintentionally drilled into us we were the "smart kids", not the athletic ones.

I am noticing positive changes now though!

[bulletman]

Today's workout:

overhead press: 85x15,95x10,105x8,115x6,105x10.5
lat raise: 95x12, 105x10,105x8,115x8,105x9
tricep press: 165x12,175x10,185x8,190x5.5, 180x5
pec fly:85x12,100x10,110x8,120x6,110x7
preacher curls: 98x12,105x9.5,95x8,100x6,90x6
comp row: 120x12,130x10,145x10,155x10,145x15
incline press: 100x12,110x9,105x7.5,100x6.5,90x6.5

extras while waiting for machines:
hammer curls 25x10
ez curls 45x10

I talked briefly with the main resident trainer who corrected me on my use of the lat raise machine. He said he charges $200 for 4 one on one sessions to really get you on the right track (including keeping you from hurting yourself). He does seems to have a lot of experience (30 yrs, ex-military), but is that a lot to pay considering how much info I'm already gaining from this forum and www.bodybuilding.com? So far there have definitely been little things that have come up that are best demonstrated in person, like proper deadlift form, and using the nautilus machines correctly, but $200 is $200. I am making progress on my own (of course with help from all of you folks too, which is priceless).

[bulletman]

Got up this morning and ran on the treadmill for 20 minutes, tried to change the incline and heard a pop and saw some sparks inside the machinery. NOT a good sign. Immediately hopped off, unplugged and tipped the whole thing on it's back up off the floor to be safe. I'm pretty sure it's just the incline motor, but we've been debating getting a new treadmill for a while (current one was a cheap pro-form from Sears that's held on for about 8 yrs!), so this is the last straw!! Shopping for a treadmill will commence during lunch. (anyone have any suggestions? Vision and Tunturi are two models pushed by the reputable home fitness store that's been around here forever)

Anyway, even though I only got in 20+ minutes, I worked up quite a sweat. Having "pigged out" last night, I expected to see a gain in weight. Imagine my suprise when I hit an all time low! I lost 3 pounds since after yesterdays workout !?! I checked on both scales, and it's true !!! Maybe it's a fluke.

OK, today is the first full day of eating bigger on ABCDE, added a full cup of cottage cheese to breakfast, figure in half a cup of OJ, and the cereal, call it 440 calories. (32g protein) Boy do I feel stuffed!

mid morning, protein shake w/ egg beaters: 150cal (28g protein)

lunch : bacon Turkey Bravo @Panera w/ Mrs : 740 cal + drink = 840cal (41g protein)

PM : another whey shake w/ egg beaters: 150cal (28g protein)

5 dried prunes 100cal (1g protein)

barbecued beef on a bun for dinner approx 740cal (65g protein)

finished up with a large bowl of cereal (raisin bran+golean+fiberone): 300 cal

Total 2720cal (199g protein)

[jaguarr]

Looks like you're cranking right along in here, bulletman. So much so you ran your treadmill into the ground so fast that it caught fire! LOL! :D A PT can be a good thing for someone new to weight training, just to have someone show them proper form live and in person. $50 per session seems a little steep to me, but I don't know what those guys typically get paid, so no idea if that's standard or not. It may be worth getting with him, or another PT, just to get some of the mechanics of this down. The info on these boards will take you very far, though, I think. A lot of the things you needed to get with a trainer or someone who otherwise really knew their **** to learn in the past can be found right here in these forums. Knowledge is power! :) Keep up the hard work, man.

jag

[bulletman]

Thanks Jag! Just looked at treadmills during lunch, got a good deal on a LifeSpan TR2250HRC, including lifetime warrantee on all parts. It should be delivered on Friday.

Now I'd really like to get a powertec workout station to replace my TotalGym , maybe for Christmas :) I see a $15 GNC gold card gets you a 20% discount on powertec equipment !!!

[jaguarr]

I have a PowerTec Power Rack (http://powertecfitness.com/power_rack_system.htm) (just the rack, not the cable add-ons) and absolutely love it. It's let me really ratched my workouts up a few notches.

jag

[bulletman]

My wife really likes the machines at the gym, so I'm really contemplating their workbench leverage gym (http://www.powertecfitness.com/workbench_lev_gym.htm). I'm thinking it might be just the right compromise. But the power rack seems attractive as well.

[ATPPower1]

Hi all to this section of this forum~ I've been reading all of ya'lls logs and by far Bulletman is the lead contender! I marveled at each and everyone's great wealth of information and helpful hints. Personally, I look forward to any/new helpful tips with my own workout regimen. I was wondering bulletman, have you ever had your RMR done? (Resting Metobolic Rate) From what I gather, it seems you want to maintain a lower body weight/low bf/ and increase in strength all with this unique diet of yours. By all intent purposes, it appears it is working for you. That's awesome. I must admit, my own work-out/eating habits/ and new goals continue to change.. To give a little of my background here it is:

Workout: 2 hrs per day.. 4-5 a week.
My RMR: 3290 Calories...
Maintanance: close to 6K a day to keep with body's demands.
Weight: 205 lbs./ 7% bf/ however, I would like to raise that to 210-215 lbs..
please note: I am not stating this to boast or make comparison's with anyone, but I have not been able to move from 205 in almost 6 months. I was always SKINNY, and wanted to change that.. Therefore, 4 yrs in the making, its now my life and being 37 yo, I want to keep it healthy and virile at this junction. I research quite a bit, and now I am trying a new supplement.. Nitric Oxide/Cell Mass by BSN... I've been on this new regimen for about 5 weeks and my strength/performance is incredible.. Yet, my weight is still on hold. Bummer... I'm holding my breath that this new supplement will shock my system into increasing more muscle growth. For the most part, I've maintained and still eat like a pig! ;) OK, I'm rambling so I will stop..

Bulletman, I will agree with you that the caliper measure is one of the best for BF composition. The hand held one which I used at work is inaccurate.(Remember the impedance will reflect on your hydration status).. Also, there is a new way to test bf composition which I just recently learned.. called DEXA.. with the use of x-ray technology it measures tissue density and it appears to be more accurate. Lastly, I think your image looks great and all the workout you have done is definitely paying off. Keep it up...

[bulletman]

Phew! Thanks for the praise ATP, that's quite a workout routine you have there! You've got a lot to be proud of!

I guess I've now got even more incentive to stick with it and to try to live up to things. I haven't had my basal or resting metabolism worked up, not really even sure how it's done. My resting heart rate is something like 60bpm (at night it falls as low as 40).

I know that only because I had a whole cardiac workup done to try and find the cause of a condition I have called "PVC" or premature ventricular contractions. Apparently it's not uncommon, all it is is an occasional early heartbeat, but until they ruled out a bunch of things, it was a bit disconcerting. That was actually one more reason to want to get into really good shape.

As for the new "unique" diet, I was figuring it wasn't too unique, just high protein, medium carbs and low fat. Adding the cycling is a new experience, the challenge is to find the right amount to gain more muscle than fat, and then cut fat without muscle in short "bursts". You're right, my goal is to keep my weight in the 170-180 range for starters, but replace as much fat with muscle as I can (shooting for single digits %). From there, we'll see where it goes.

I think I really need to start push the envelope on the weight training though. I certainly don't think I've outgrown the nautilus machines yet, but with everything people say about freeweights, I can't help but feel I'm missing out on something. I'm basically on my own at the moment though, so machines have a certain safety and speed appeal. I think the sensible thing to do will be to get some hex dumbells for home soon.

[bulletman]

Getting psyched for DL, squats and pushing legs to total oblivion!

Lower impact cardio this AM, TaeKwonDo andcrunches, weight up 3 pounds from yesterday's post workout, as expected.

Pretty typical breakfast, cereal w/ 3/4 cup cottage cheese about 400cal.
mid am snack, whey shake w/ eggbeaters 170cal
lunch gardenburger on light bun + protein bar 400cal
afternoon whey shake w/ eggbeaters 170 cal
afternoon indulgence peanut butter w/ banana, est 250cal
dinner 2 slices pizza and 10 chicken wings 374 + 700cal ?
protein bar 320 cal
fiber cereal 60 cal

total 2844cal

Workout:

kicked squats and deadlifts up a few notches!
squat 125x12,155x10,165x8, 170x6,135x12,125x12 (did extra 12 for form)
DL : 115x12, 165x10, 165x8, 175x6, 165x12 (phew!)
prone leg curl : 90x12, 100x10, 110x8, 120x6, 110x12
leg ext. : 100x12, 110x10, 120x8, 130x6, 120x12
leg press : 190x12, 210x10, 230x10 (ran out of time)

[bulletman]

I saw a real deal on Rexall l-glutamine today, so I picked up a small bottle, will take 2 tablets, for 1000mg of l-glutamine daily (will consider going to 3 since this is a very low dose compared to most). This is to help w/ protein synthesis, and to promote general GI health (so claims the bottle!)

My preference is to take supplements with meals, breakfast and dinner being the simplest to accomodate.

[bulletman]

According to the calculators on the net, my resting metabolism should be in the ballpark of 1800cal
Sitting around at work is supposedly good for another 1000cal
working out for 40-60 minutes each day should require another 500cal

So on a daily basis, I should be burning 3300cal, does that seem realistic ?!?!

3500cal is supposed to equate to about a pound, so being 500 below the requirement would cost me a pound a week, but a pound of what? does that translate only to a pound of fat, or also muscle?

Here's an interesting page that gives "idealized" body measurements:

http://pages.zdnet.com/bodybuilder/id20.html

my wrist is 6.75" so I need to get my biceps up to 15.75" or so. I think they're currently just under 14". I've got my work cut out for me ;)

[ATPPower1]

Thanxx Bullet.. for the kind remarks. First and foremost, ascertaining your cardiac work-up is not only sensible but very smart. Hopefully, all is ok with your ticker and you've had no other symptons since then. A test for RMR can be done possibly at one of your local gyms or some fitness center where body fat composition is performed. The way mine was done, you breathe/exhale into this little monitor where it caculates caloric numbers at rest and being NPO (without food or water). This exam usually take around 10 minutes. Then, my dietician worked with my numbers to its essentials: how much protein, carbs, sodium, sugars, etc.. I then had a concrete number to work with and how much food I needed to eat for me to achieve my goal. Remeber, it will also include how diligent your work-out routine is. All this together gave me my new & on going change for my work-out & weight gaining.

I truly can't say that your RMR is 3500, it may be; yet I am a little leary when it comes to the internet. Also, I wondered if you knew what your target HR is? I caculated to be 153 bpm which is 85% of the maximum heart rate. At this point, your ejection fraction with regards to stroke volume should be at its 85% maximum and full beneficial effect for your workout.

At one time, I also took recommended doseage for Glutamine, yet upon further research and speaking with others, I increased my intake up to 20 GRAMS of glutamine per day. It produced minimal results with my experience, but I only take about 5 Grams/day as not to interfere with my Nitric Oxide supplement.

Most of my workout is strong free weights. With a couple of exceptions to protect and avoid injury, I use some machines in areas where I feel more guarded, like my lower back. Damn, I think I wrote a novel, sorry about that.. :)

[bulletman]

I truly can't say that your RMR is 3500, it may be; yet I am a little leary when it comes to the internet.

resting metabolism was estimated to be 1800. 3300 was with office work and workout figured in.

[ATPPower1]

Hey bullet...

I found my stuff regarding my RMR and I found the website that may give you if you wish additional information.

www.healthetech.com 1-877-310-1200

This is what I have been using to get my Metobolic Fingerprint.

[bulletman]

OK, today I hit the total gym rather than the treadmill (since that's broke and the new one arrives tomorrow)
Focused on shoulders and upper back. Upped the intensity, and really felt it in my delts and traps (and somewhat in the lats).

Scale was same as yesterday. Good workout, but otherwise ho, hum.

Breakfast was typical but had a shake rather than cottage cheese, 320cal
mid am shake w/ egg beaters 150cal
as was lunch (but now having a low carb protein bar w/ gardenburger on a regular basis). 380cal
afternoon shake w/ eggbeaters 150cal
cheated w/ m&ms 100cal
dinner, tuna noodle casserole 700cal
cheated w/ peanut butter egg 90 cal
shake 120cal
one large sugar cookie 200 cal (man was I bad today!)

calories total 2210

Hmmn... I think I should start eating more real food, but quick high protein foods like cottage cheese seem so high in sodium! Trying to cut down on sodium a bit, so many things are loaded with it!

Very excited that the new treadmill has heart rate monitoring and control though, as well as body fat measurments. Always fun to have a new toy! It also supposedly calculates BMI and BMR, but I expect that's pretty much the same as the typical internet calculator.

[jaguarr]

Nice job, bulletman. I wouldn't fixate too much on your scale. Go by what you're seeing in the mirror and how your clothes are fitting. As you add muscle and dump fat, your weight is not going to be a good guage of your progress. Enjoy that new treadmill this weekend!

jag

[bulletman]

Thanks Jag. I'm REALLY hoping that the body fat analysis on the treadmill does a decent job, not like that piece of crap taylor handheld thing.

[bbgonnabe]

Superb pecs for only 1 month lifting and weighing 175. Wish I had good pec genetics like that!

[bulletman]

slept in late this am, my lower back and legs are still sore from thursday. The lower back soreness has me paranoid, until I realize how sore my legs are as well!

Hit the total gym right away, worked on tris and bis mostly, pullovers, curls, rows, etc. I now realize I am growing out of the total gym faster than I thought I would (that's good and bad of course).

Food wise I'm playing it fast and loose today, shake right after workout, Mrs made the kids and me pancakes (although none of us were thrilled with the new mix she used!) mid-am a protein/zone bar, lunch was leftover tuna casserole, pm had another shake, and a banana for a snack. Dinner we went out for our anniversary along w/salad and wild rice pilaf, I had a ribeye cut of bison (they said it was more lean). It was interesting, but not to recommendable. The ultimate indulgence was a bowl of icecream (hey it's the weekend!)

The new treadmill is great, but it also calculates my body fat as over 25% just like the taylor handheld ?!?!? Maybe it's me, but the caliper definitely is in the 14+ range. You may've seen my picture a page or 2 ago, what do you think?

Will actually run on the treadmill tomorrow, today the legs are still a little too sore ;)

[bulletman]

Superb pecs for only 1 month lifting and weighing 175. Wish I had good pec genetics like that!

Thanks bbgonnabe! I'll remember to thank my dad next time I see him!

[bulletman]

Ate a lot over the weekend, ballpark 2400cal/day, definitely not as clean as during the week. Back feels really good this AM, finally not sore even though I worked it some more yesterday (read below)

Cardio this AM 40 min on the new treadmill, the chest strap monitor seems a little finicky, I think (hope) it may be as simple as needing to replace it's battery. Definitely in the higher end of the fat burning scal anyway, I prefer to jog around 6mph, varied the incline and speed a bit though to keep it fresh and up the intensity occasionally, will program in my jog/run/sprint program whe I get the hang of it.

Weight, 172 (avg) post cardio, pretty much the same as it 's been.

Bought a 300lb olympic barbell set over the weekend that was on sale for $109 (then used a $20 coupon to bring it to $89). Now I can add a leg/lower back workout on Sundays. Also prefer to to deadlifts at home (with a belt and gloves). Did 135x12, 155x10, 165x8, 175x6 while the family was watching a rerun of "Extreme Home Makeover". I think the Mrs has bought into getting a powertec leverage workbench (woohoo!). This way I would be able to do a full leg workout at home, including squats.

One question in my head, considering I can do 310lb+ on the leg press, should I be squatting a lot more than 175 lbs? Leg press is the one thing the machine I am considering won't do, but I thought squats are a reasonable replacement.

[jaguarr]

Looks like a good weekend, bulletman. Go easy on the deads if you're doing them on an non-reinforced floor in your house. I have the dents in the floor in my workout room in my home that say you can get a little carried away if you're not careful. :D As for squats vs. leg presses, squats force you to use your whole body to stabilize and carry the weight so that your legs can get the benefit of that workout. That's why it's considered a compound exercise, because it works more than just the legs. The leg press machine allows you to focus pretty much solely on your legs without having to balance and carry the weight on your shoulders, so most people usually can press more on the leg press machine than they can squat. If you feel like you're getting a good squat workout and the weight is manageable then I'd say you're doing just fine. Move up the weight as you're comfortable and don't compare your squat weight to your leg press weight. :)

jag

[bulletman]

Fortunately this is in the basement on a concrete slab, so no worries there :)

[bulletman]

Last night I ate about as much turkey as I could get my hands on (+normal servings of corn and potatoes). Before Dinner I munched on barbecue soy crisps, very tasty, high in protein, but 2.99 for a med bag. I've also introduced the family to edamame (raw soy beans). They serve them in Japan as an appetizer, and they are of course packed with soy protein. Great snack in the place of other junk. Unsalted they are low in sodium too.

Woke up really early this am, no snoozing the alarm at 5:30. Started off w/ TKD forms as usual, snuck in a few bent over, one-armed barbell rows as well as shrugs with the new barbell set. 150 crunches. Looking forward to this afternoon at the gym (as usual).

no change in weight.

Breakfast, snack, lunch, same old same old...
Debating having a metRX protein bar before working out this PM, 32g protein, 320 cals (w/ glutamine and all sorts of other good stuff).

One interestign thing I've noticed is that I am now hungrier when it's "finally" time to eat. I hope all the extra calories are going to the right places. Of course come next monday I'm back to about 1800-2000 cal/day.

[bulletman]

After a good upper workout at the gym yesterday eve, ate copious amounts of lean ground beef on tacos/taco salad. Limited the amount of cheese and sour cream to a minimum. Skipped the late protein shake, but cheated with 2 peanut butter egg candies, 2tsp peanut butter on a banana, and 2 handfuls of candy corn (damn that stuff! I'll be glad when it's gone!) Finished the evening with a 60 cal bowl of high fiber cereal.

BTW, the gym roof leaks like a sieve, so much so that the aerobics room was closed, and the weightroom was crowded with the aerobic crowd, not my favorite thing, but got a good workout anyway. Got a few more freebie pointers on the machines from one of the resident trainers.

Got up this AM for 40 min on the treadmill. Heartrate cheststrap still seems finicky, but ordered a tube of signa gel (like the DRs use) which should improve contact. Post-workout weight (on the favorable scale) 168 lb, so eating bigger has not caused a problem. Seems like it's going to the right places. Not looking forward to cutting back on Monday AM! Might be my imagination, but my love handles seemed less visible this AM.

Had today's creatine dose with an herbal green tea. Tasty stuff, orange and jasmine or somethign like that. Takes a bit of the bite off.

[bulletman]

first, last night finished up with a nice big dinner of Sezchuan Beef. Then went out to a cornfield maze with the boyscouts. Downed a protein bar when they were all enjoying their cider doughnuts and sugar drinks!

This AM worked TKD, but also did deadlifts 12x115, 10x165, 8x185, 6x195. Figured this way I won't be as fatigued for the isolation exercises at the gym. It was becoming challenging getting everything in in the 1hr anyway. Feel really good after the deadlifts. Body weight was down a little bit from where I predicted, which was a pleasant suprise, probably because I worked up more of a sweat by doing the deadlifts.

Typical morning/lunch/pm meals. I am hungrier by the time the meals come around though, even if it's just 2-3 hours! Mrs has been making more and more favorable comments about muscles :) .

[Gunn27]

Sounds good, glad to hear you are making progress AND getting compliments on the muscles too!! That's when you KNOW things are going according to plan. :)

[jaguarr]

Yeah, it's cool when the wife starts talking about your muscles, isn't it? My wife has been calling me "The Hulk" for a couple months. LOL! Keep up the great work, bulletman!

jag

[bulletman]

Thanks for the comments guys! yesterday finished up pretty well. Squats, leg ext. prone curls, leg presses, the usual. Started squats trying to do some really low squats with lighter weight (95lb, practically to the floor, worked up to 165, not as low) (passing trainer mentioned I should try and keep my but from sticking out so much), and pushed leg presses up to 270lbs (if I recall correctly). This AM I am feeling it in my lower back, not in a really bad way, and I think my lower back can use the exercise. I think my deadlifts are somewhere between a regular and a stiff legged one, maybe "romanian".

After spaghetti and meatball dineer, tried some of that PM protein I got from GNC, can't say I'm pleased. I think they over-sweeten it with Sucralose which gives it an aftertaste I don't particularly enjoy. I may return the lot of it.

Treadmill this AM was good, even using signa gel like the hospitals do, the chest strap turns sporadic if I get up past 4.5 mph. Will have to call the store about that. Weight still fairly stable. Thinking I may need to change up how I'm using the creatine, I don't think it's doing much for me at the moment (I take it after AM cardio with my coffee since it dissolves really well in hot drinks).

My son and wife are starting to perk up about the prospects of getting the powertec home gym. Probably order that soon!

This morning I really cheated, big time, 2 bagels, one with cream cheese, in retrospect, WAY to many carbs, well, I am back to "cutting" on monday...

lunch was a boca burger, plain whey shake in the PM, dinner was a calzone (sheesh, again with the carbs, but hopefully with some protein at least). Finished up with a whey shake and some fiber cereal.

lower back is sore, feeling those squats and deadlifts. Tomorrow AM should be arms and upper on the total gym (maybe with some barbell curls and rows thrown in for good fun).

I'm considering buying a copy of fitday for the PC to get my diet fine tuned. I'm thinking I'm going too carb heavy. Will also re-read about the ABCDE dieting.

[Gunn27]

Thinking I may need to change up how I'm using the creatine, I don't think it's doing much for me at the moment (I take it after AM cardio with my coffee since it dissolves really well in hot drinks).I'm sure you already know there is some debate about the use of creatine and caffeine. I'm a non-responder to creatine, so I'm not in a position to offer any experienced based advice, but just in case you haven't read up on it, here is a link you might find useful. Worth a read and some consideration if you are not responding to it.

Creatine Combos (http://www.johnberardi.com/articles/supplementation/creatinecomb.htm)

[bulletman]

Great article! (seems like the ones that agree with me always are ;) ) I've read other stuff by Berardi, he seems like he REALLY knows his stuff. OK, sounds like I may stick with creatien and coffee (or tea), phew!. Question now is to have it post workout whenever I can? cardio days that's easy, but maybe on lifting days I need to have it at dinner after I get home from the gym?

[Gunn27]

Post workout I'd suggest taking it with your pw shake. That's a good time as you are already triggering an insulin response to flood the muscle with nutrients.... might as well take advantage of that window for your creatine also.

[bulletman]

Sorry, no weekend posts. After my friday "carb fest" my weight spiked up by about 5 pounds almost immediately. Shockingly so. However, no ill effects were noticed, quite the contrary. My saturday moderate impact upper/arm workout on the total gym, (and a little free weights) left me extremely pumped! I'm assuming this is somewhat of a result of hitting close to the 12th day in the ABCDE cycle. Saturday I started cutting back on the carbs somewhat, (but had to help finish off the special anniversary french apple pie). I went very easy on sunday's back workout since my back is still quite sore. I'm thinking of scaling back on the squats and deadlifts again, maybe I'm overdoing it, and my form is not as good as I thought. I was doing 195lb DLs, (which is more than my bodyweight). Did go for a walk on Sunday with the Mrs.

This AM was 40 minutes of cardio, a fair amount of it walking 4mph up a 15% incline. My weight was still up as of this am, but I can definitely fit into all my "thin pants" and the calipers are telling me my BF actually went down a bit. So now I'm back in decreased carb mode, will try to stay between 1800 and 2000cal.

[jaguarr]

My weight was still up as of this am, but I can definitely fit into all my "thin pants" ...


These are the results that make all the scales and calipers in the world worthless, man. :)

Keep up the good work!

jag

[bulletman]

OK, finished off the day yesterday at about 1850 cals total (according to fitday online). This AM's TKD workout was a bit more intense than usual, which helped loosen up my back immensely! Also added 200 crunches, some "supermans" and extra stretching. One of our scales is now completely whacked, and the other needed to be readjusted after a bathroom cleaning incident, so I'm stuck with a single reading of 173lb. Sounds about right anyway.

Have successfully avoid Halloween candy, so far...

Hit the machines as hard as possible this afternoon, tried to "carb up" just a bit prior with some dried fruit. I'm starting to wonder if I am trying to get too many exercises in for one hour, and not gettign enough recovery in between sets. I felt way more "pumped" on satruday after working out at home. It's either that, or that I was REALLY carbed up on friday and that carried over to Saturday.

[bulletman]

OK, here's a monthly progress picture. Although it's a relaxed picture just like October's, I think I can see some progress. (something's a bit wacky with the flash, so the color's off by a bit)

[EricF14]

I can definitely progress there, keep up the good work!

[Hibiscus09]

Your muscles are looking fuller, so keep up the good work! :)

[bulletman]

I should get up the nerve to try and pose in some pictures, but the photographer (my wife) would give me a hard time! I didn't tell her I posted these last ones and she thinks I'm getting a little carried away as it is! I guess she just wants to keep me to herself :)

[Hibiscus09]

LOL -- does your camera not have a self-timer? I always take my own pictures as I'd feel silly posing for my family. They think I'm silly enough as it is. :p

[bulletman]

I finally got everything sort of worked out with my order for a powertec leverage workbench (which I am VERY excited about). I thought I was going to get 20% off and free shipping by buying a GNC gold card membership. However, they (not sure if it's GNC or Powertec) just recently (after I bought my card) changed the discount to 10%, and they also have to tack on a handling charge. So, in the end you pay basically as much as you would (sometimes more, sometimes less) by buying it through a reputable retailer. In many ways I respect that, they are making sure that they don't screw their sales partners.

So the moral of the story is that there's no free lunch, and if a deal's too good to be true, it probably isn't , but I'm still pumped to start really hitting the iron safely at home at my own pace!

[bulletman]

Finished out the day yesterday with chicken dinner, some banana and a little peanut butter for desert. later a shake and some cereal. No suprises there. For grins, I did a few higher weight curl sets with the EZ bar, about 85lbs I think (if my curl bar is actually 25lbs). Followed by some standing rows.

Woke up this AM and did TKD and deadlifts to start the day. As part of my "better is better" approach, I jumped right to the weight I stopped with last time, 195lb, and did 2 sets of 6. Trying to be careful with the form. I didn't really want to fry my back and legs since we are going on vacation starting tomorrow (the hotel says it has freeweights, so my fingers are crossed that the gym is adequate).

Weight was 173lb this AM, considering the workout was lower in sweat impact than full outcardio, I expect it to be lower tomorrow after running.

My powertec workbench gym should be here in time for my birthday right after we return from vacation! Have to really tidy up and organize the backroom in the basement to set ouselves up with a nice little gym!

[jaguarr]

Have a great vacation, man. Hotel gyms are hit and miss. The last good hotel gym I used was the Marriott Casa Magna in Cancun when we were there last year. They had an awesome selection of free weights and benches and some good cable leg curl and extension machines, along with the usual compliment of cardio bunny stuff. The great part was I was the only one in there using the damn place and the staff thought I was completely insane because I'd come in and actually REALLY lift heavy weight and workout hard. I don't think they were used to seeing people do that. LOL!

But, try to enjoy your vacation and don't fixate on the gym TOO much. It is supposed to be a vacation after all. :D

jag

[bulletman]

Wow, the weather in FL was fantastic! Spent a week in Orlando and 2 days in Tampa, absolutely fantastic.

First couple of days I was really good, kept right on schedule, worked out at the resort fitness center, played a lot of tennis, walked a WHOLE lot at the theme parks. Tried to stay away from too much bad food, but gave in when it came to deserts (it was my daughter's birthday Sunday, and we had a cake that lasted 3 days between the 4 of us) By thursday I had an excrutiating blister on one toe which kept me from running, but I peddled a surrey (a 6-person, 4-wheeled bicycle like conveyance), and a paddleboat ( a half hour each) for my leg workout, and still managed to play tennis. Friday-Sunday was limited to just lots of walking (and a bit of indulgent eating). Now to start getting back on track tomorrow AM with a good cardio session.

For what it's worth, the Mrs. gave me quite few compliments as to how I looked at the pool and playing beach volleyball! Compared to a lot of the other middle aged guys walking around, I felt pretty darn good about what I've accomplished so far. At the airport I bought a copy of Muscle and Fitness magazine which had some interesting articles in it.

According to the scales, I probably put on a few pounds, but it doesn't seem to have made a big impact on my waist, and my upper arms seem to be bigger than when we left! My right shoulder is really bothering me though (probably due to sleeping on it funny, or all the tennis we played), hopefully that will subside by tuesday's gym session.

[bulletman]

Had a great upper body workout this afternoon. I've cut back to 4 sets per exercise but have increased the weight almost across the board. After a week of change on vacation, I have to say I'm really encouraged by how much better my workout was than 2 weeks ago! The high point had to be maxing out the dip machine (250lbs) for 5 reps. I'm still wondering how I pulled that off! By the end I was definitely feeling it though. Completely slammed my bi's and tri's. Measured my upper arms when I got home. Looks like about 14.5" now (that's up close to an inch from where I started)!

[jaguarr]

Hey, welcome back, man! Glad you had a nice vacation. Good to see you're back at it in the gym, too! :cool:

jag

[Gunn27]

Nice work bulletman, it is amazing what a break can do for you. Sounds like you had a good vacation, me thinks I could use one of those right about now. :)

[bulletman]

Thanks guys!

The powertec workbench just arrived. I lugged it into the basement where unfortunately it's going to have to stay in its 3 large boxes for a while since we are in the midst of getting prepared for a major Thanksgiving gathering, as well as lots of kids extracurricular activities.

[bulletman]

Yesterday was a really bad diet day. We had a bit of a birthday celebration theme going, so I carbed it up quite a bit. Back to seriousnes today. Started assembling the powertec gym last night. So far pretty impressed with build quality.

Started off with deadlifts this AM, 95x12, 165x8, 165x8, 205x6, still thinking about improvements to form (unfortunately only have a small mirror to watch back)
followed by ab twists, and crunches
had to skip TaeKwonDo, since I had to run herd on the kids to get them off to school.

Had a protein shake right after exercising, then the rest of my breaakfast (cereal and juice) after showering.

Lunch today will be sushi (goign out w/ friends).

This PM at the gym is squats, leg press, leg extensions and leg curls.

Dinner tonight is expected to be spaghetti and meatballs, will add some extra protein and maybe carbs since it's a large muscle (quads, back, hams) workout day.

[bulletman]

Life's been really busy, but I wanted to make a brief update. last Thursday's leg workout was great, added calf raises, and really felt them! I went a little bit lighter on the leg presses (270#) but made sure not to lock out my legs between reps. I think that really gave me even more of a workout that before!

My powertec system is now complete in the basement. I've started doing benchpress on it last night, and need to come up with a whole new workout regiment. I'm thinking of doing a 5 day split! Focus on short intense workout sessions everyday befor doing usual cardio. Not sure what I will do in my afternoon gym sessions. I may even cut them out since the whether is getting colder, and it frees me up from sneaking out of work early.

We'll see...

[bulletman]

OK, I'm on a compltely different routine now. Yesterday was bicep/back. This AM (wed) was a leg workout. Now doing most everything at home, but still would like some adjustable dumbells adn a few more plates for Christmas!

12,10,10:160# squats
12,10,10:105# leg ext
12,10,10:70# leg curls
20x90# calf raises

treadmill: 15min 3mph 15% incl., 5 min 6mph 4% incl.

Also added 2g l-arginine and 500mg l-lysine to "the stack" morning and night,
added back in creatine and l-glutamine to AM routine as well. Not feeling and NO "rush" but I'll give it time. I got generic supplements at a reasonable price at Walmart.

Had a whey shake as part of a cereal juice and coffee breakfast.

[jaguarr]

Sounds like you're enjoying that new bench, man! :cool:

jag

[bulletman]

enjoying would be an understatement. I have to master the squat on it though. I think I have to rework my form a bit, my back is a little sore, which is not a good sign on "leg day".

[GREENFEATHER]

You'll love the Powertec equipment, it's top notch. I had one of their benches and we still have a squat machine that M uses. Just watch your form on it, it's REAL easy to get sloppy on that thing. It will make you want to bend your back, if so, lighten up and get your form correct.

[bulletman]

This week has been NUTS! had to travel Monday and yesterday, so the new workout schedule has been pretty much screwed. Missed leg day entirely, but got some decent upper body work in. Today I did chest, shoulders and tri's and 22 minutes of cardio. Discovered that the bench has a really good position for safe behind the head shoulder presses. Got my new batch of ON 100% whey from Bodybuilding.com, very good stuff, chocolate is quite tasty, and I like the inexpensive shakers!

Have been eating a bit less clean, but weight has not changed. If anything I still feel thinner. Because I had to get dressed up for a company event tonight, I'm wearing pants today that are ridiculously loose without a belt. Thank God for belts! I can't believe these pants were tailored to fit me :-)

[jaguarr]

There is no greater litmus test than the test of the pants to see how your waistline progress is going. Sounds like you're on track, man. And, yeah, that ON 100% stuff is pretty damn good! Not as tasty as the Isopure isolate, but much better on the stomach! :)

jag

[bulletman]

Sorry to drop off the postings, life's been busy.

Diet has been less than ideal lately, too much snacking on chocolate covered popcorn and pretzels that we got from a fundraiser. Otherwise been fairly clean I guess. Switched to ON 100% whey during the day (tasty) and Xtreme Labs Pro lean mass right before bed (strawberries and cream, VERY tasty).

Also added arginine, ornithine and lysine.

New split is working reasonably well, basically 5 day split:

monday - chest and shoulders
- presses, flies, shrugs
tuesday - back
- rows and pulldowns, pullups
wednesday - legs and abs
- squats, leg curls and extensions, crunches, calf raises
thursday - biceps
- variety of curls
friday - triceps
- press downs, skull crushers

weight is stable at below 175, I think there's a lot of subtle changes going on, need to drop the junk snacks from the diet, would really like to see some abs!

[bulletman]

OK, been busy, sticking with the new routine. I've been naughty when it comes to snacking lately (scary what the approaching holidays do to willpower) but here's the kicker, despite all the snacking, I got out the calipers, and my body fat is down by 2%! I'm now in the 12% range, and my weight is up by 7 pounds or so! My waist is still under 32". I'm really getting psyched.

So for all of you worrying about calories like I was, the moral of the story seems, once I took the major weight off (30# of fat) and got into a good routine (lifting 3-5x week), I did need to up the calories (now I want to switch to healthier calories).

Here's the recap - mon-friday - doing about 30 minutes of cardio a day after my 20-30 minute lifting sessions (5x/week), upper-push, upper-pull, legs, arms-push, arms-pull, on weekends: eat like a healthy pig and try to rest. Supplement with moderate amounts of amino acids, creatine and whey.

pictures to soon follow...

[jaguarr]

Hey, man. Was wondering what was going on with you. Sounds like you're paying attention to how all this works for you, and that's definitely a good thing. You're making positive progress, so keep at it! :cool:

jag

[bulletman]

Thanks Jag. I'm definitely here, doing more lurking than posting since my routine is really becoming more predictable than exciting. I guess that's what happens once you get past the newbie stage!

I will say that despite what the detractors may claim, I feel that the arginine,orinthine, lycine combo does really give you bigger pumps during/after workouts, and "enhances" bloodflow throughout you anatomy if you get where I'm coming from. I went with generic versions rather than brand name "NOx" cocktails.

I think have to credit all the supplements with allowing my recovery time to be really quick. Other than after leg day, I seldom get very sore (But don't ask me to do many pushups following "push-days"!). I can now go by how pumped I feel during/after a workout to gauge the quality of the workout.

[bulletman]

Today was leg day.

Squats (170#) , calf raises(170#) , leg extensions (75#), leg curls(50#), crunches, in that order.

Still working out a method for journaling, also working on squat form with the powertec machine. Need to increase about 10#+ on the ext and curls next week.

Decline crunches on a bench are awesome!

[bulletman]

OK, here's the latest comparison, from left to right, Oct, Nov, Dec

[KDHunter]

Great work Bulletman.. I can really see the progression in your upper pec and bicep areas. No more slight dip in the traps either. Looking good man, keep it up..

[Baldsnake]

Progress is obvious. Good work!! When I was on my first year or two of progress in the early 80s Momma Snake said that if I didn't look like a furry bear she could see my muscles better. I argued with her and finally let her trim me with her dog grooming elec trimmer...not stripped but about 1/2". Voila!! I looked 20 lbs. bigger and you could now see all my hard work. I wore my skinny tank top the next day to the gym and everybody commented how much muscle I packed on. No one figured it out. Heh heh. Been doing it ever since. Now nature has done its own thing on my head.

Baldie

[bulletman]

I would clip or shave, but the Mrs. is more than a little skittish of the prospect (after 15 happy years, we still like indulging one another). I keep telling her I want shave my head too, but she says she likes me fuzzy. Go for a day without shaving my face though, and boy do I hear about it!

[joed]

That's good progress for 3 months.

[bulletman]

Thursday was tri's, friday, bi's. Always feel more of a pump on days where I isolate tri's and bi's. Although I only take 2g on top of what I get in my shakes, I credit arginine with some of that as well. Made the mistake of working out biceps last night as well (damn that home gym!) I'm still adjusting to the leverage system. There are so many ways of hitting the same muscles it's almost overwhelming (I suppose of course the same can be said of a pair of dumbells!)

Speaking of dumbells, the Mrs really wants to pick up some dumbells since we are "locked out" of the tennis club gym for a few weeks while lessons are on winter break. These days I work out at home, but she works out while waiting for the kids during tennis lessons. I think she just wants a simple lightweight set though, of course I'm thinking about 10-50lbs in 5 lb increments! (yes, I'm an addict). Hopefully she'll overcome her aversion to working out in our basement "dungeon".

Still researching horomones and enzymes for the heck of it. Next time I go to the doctors' I will definitely ask for a hormone test (seeing as I'll be 40, it seems appropriate).

I've got to snap myself out of the late afternoon evening candy carb kick I've been on lately! I haven't gained any inches around the waist to speak of, but I'd probably be ripped by now if I could say NO more firmly to Messrs Hershey and friends!

[bulletman]

Today (Saturday) was supposed to be a day off, but before I knew it I was on the treadmill going for a nice long jog (3.4 miles in 30 minutes, including more than a few minutes of cool down walking). "phew, that's enough of a workout for today" I thought.

So we then took the kids sledding, walking up and down the hills for the umpteenth time, Mrs Bullet and I look at one another and ask "why did we bother with the treadmill?!?!" All in all, we had a fantastic time though!

So now it's time to relax, right? Well, maybe I'll just clear some of that snow from the driveway. But no, it's really more like a sheet of inch thick ice. An hour and a half of chopping and scraping later... (quite the arm and back workout).

With days off like this, who needs to work out !!! We did live it up at dinner, the kids were out on the town, so we went out and walked on the wild side (which we normally never get to do), including fried calimari, stuffed shrimp, eggplant, chicken parm, etc. (could only eat half of it, so someone'll be having leftovers for days) for our Christmas, Anniversary, Birthday, Valentine's dinner, all wrapped up in one.

Skipping tonights protein shake, and will have to be more penitent tomorrow.

We also went shopping for each other for christmas (we're wierd and do this together), so I know Mrs clause is getting me some adjustable dumbells and a rack for my plates. Santa's getting Mrs B a nice set of neoprene coated "girly" dumbells with a stand that she can keep upstairs.

[GREENFEATHER]

Go easy on those carbs bro, they're the devil!! :D We got some of that ice, then it turned to rain and got washed away so no chopping and salting for me here in The People's Republic.

[bulletman]

Yeah, it was definitely a carbfest, shouldn't do that often. All the more to do penance for this week before diving into the holiday madness.

[bulletman]

I'm ready to do penance. I watched a bit of "Supersize Me" last night, and although I think the guy is a nut, and he goes way overboard on McDonalds, the statistics on obesity and health are quite amazing. I'm going to try to strictly limit any food that my family and I don't prepared, in other words, no storebought cookies, candy, sodas, and no fast food. Restaurant visits limited to 2x/week (one office lunch, one family outing), but NO fast food restaurants!!!

Today was chest and shoulders,
- bench press, incline press, shoulder press, flies
and abs
- twisting crunches on decline bench

Through some math, I think I figured my max bench (if I were on a regular bench) is about 195. I have to multiply by 9/13 to convert from the powertec lever arm. So I'm going to work out with the equivalent of 155lbs (about 80% of max) for 3 sets of 6-8, until I get to 3 sets of 12 on BP.

[bulletman]

Today's diet was healthier, albeit I wouldn't say low calorie. I'm looking forward to after new years when the holiday feasting has passed.

my back/bi routine was good today, and I really feel the DOMS from yesterday's tricep routine. Usually I don't feel that sore after my non-leg workouts, I'm taking today's mild soreness as a good sign. Keeping track of the numbers definitely motivates you to push yourself harder.

I'm taking some zinc/magnesium/calcium, along with some saw palmetto now. Total zinc is about 45mg/day (from breakfast cereal, multi-vit, zinc supp, and saw palmetto supp). I feel more pumped even this evening than I usually do. Some of the supplements must be kicking in.

I'm still investigating DIM, DHEA, and Tribulus...

lunch was a garden burger, dinner was a turkey sub from Quizno's (I know, not that healthy, but the circumstances dictated picking up some quick dinner) Snacks included a banana, an orange, a cheese stick, a few small (very small) cookies, and just a little hershey's dark chocolate (damn that chocolate!).

[bulletman]

Well, so much for yesterday's diet being healthier. Mrs and I had a bake-a-thon of Christmas cookies for the office gang, and we were all official cookie tasters and utensil cleaners. Thank God we don't bake that often!

Today was legs, no cardio. Squats continue to be a challenge, but I think I have the form right, no real twinging in the back, but OH THE LEGS! Going way past parallel to the floor is a real bear, cuts good reps from 12 to like 6-8. extensions were good at 95#, curls at 80#, calf raises at 160#, all just shy of 3 sets of 12 reps (should push the calf raises up more, but have been sneaking them in between squat sets).

Amazing difference between working on the powertec vs the Nautilus machines.

Taking 2 saw palmettos in the AM, will leave the 2 Z/Ma/Ca for before bed.

Worked abs every day this week so far, 2 sets of 40 reps on the decline. One set with twists, one without. Can really feel it on the decline bench, don't go all the way up to a sit up position, makes the abs work harder to reverse directions while a holding full contraction.

Noticing more and more the loose skin around my abdomen, I certainly hope that will firm up in time...

[jtroster]

Noticing more and more the loose skin around my abdomen, I certainly hope that will firm up in time...

I hope so too. But I'll take loose skin over the Michelin Tire Man (http://clabedan.typepad.com/photos/uncategorized/bibendum.gif) look.

[bulletman]

Had WAY too many cookies at the annual Bulletman office luncheon yesterday. New Year's Day is starting to loom ominously...

Good tricep workout today, focused on press downs and skull crushers. I could probably combine bicep and tricep day, but then what would I have to look forward to tomorrow! Still did 20 minutes of treadmill as penance for the cookies.

[Gunn27]

Don't beat yourself up over the holiday nutrition, you'll go insane. :D Keep up the good work, Merry Xmas and all the best for '06. :)

[Hibiscus09]

Morning, bullet! :) Merry Christmas to you! No worries about Christmas goodies -- none of them stick to you -- it's a special Christmas present we all receive. Ha,ha. :D

[bulletman]

Thanks guys, I'm sure the holiday eating will pass. I'm just enjoying it while its here! Just have to make sure I feel a little guilty so that I've got that extra motivation to get my act back together come Jan 2!

[jaguarr]

Penance for cookies. LOL! :D

jag

[joed]

...Just have to make sure I feel a little guilty so that I've got that extra motivation to get my act back together come Jan 2!

Let us know if you don't; we can supply heaping batches of both.

[bulletman]

Thanks for the offer Joed ;)

Had the day off from work, so today's penance consisted of a med-light bicep workout followed by about 5+ hours stacking firewood and chopping ice from the driveway.

Today's diet was nothing to brag about...

The highlight of the day was when I measured my arms and realizing my upper arms are now 14.75" (they were 13.5" 3 back in september).

[bulletman]

More penance. 35minutes on the treadmill 3.6 miles from 4mph to 7.2mph. Then 1.5 hours stacking wood. Tonight the diet will be completely disregarded (just means more penance).

[fitnessman]

Merry Christmas Bullet!

Or Holidays :)

[ChocoChick]

Have a good one, Bullet! :)

[bulletman]

Thanks for all the Holiday wishes. Since my left elbow has been bothering me a bit, I thought I would just do my 40min/3.75 miles on the treadmill, but I gave in and added a light chest and shoulder workout of incline/flat/decline presses and flies.

I thought the diet was going to be on the mend until the Christmas candy and the visit from the in-laws for dinner kicked in...

I was thrilled to note this evening that arms greater than 13" in diameter require the "extra large" blood pressure cuff. Suddenly at 14.75" I feel like I'm in the big leagues ;)

[joed]

...Suddenly at 14.75" I feel like I'm in the big leagues ;)

Way to go.

[bulletman]

AM today was a pretty good back (bi) workout. Mostly lat pulldowns and rows, but in the 130# range. plus 2 sets of 50 crunches. I'm definitely feeling sore as I type this, but I assume that's more likely from yesterday's workout (feeling it more in my chest). I usually get the sore muscles 24 hours after working out that group.

Also did the 20 min cardio as usual, mostly 3.7mph at 15% incline, but did a good 1/2 mile stretch at 7.5 mph at 1% incline.

[mom24boys]

Mornin'

[jaguarr]

Been awhile since I've popped in here to see how you're doing, man. Now I come in here and find out you're all swole up and making the nurse change the blood pressure cuffs! Nice! :D

jag

[bulletman]

Fortunately I'm lucky enough to have my own personal nurse, Mrs. Bulletman!

[bulletman]

Yesterday's leg routine was pretty good, although for some reason I'm not feeling it yet today. Diet was doign well until I "discovered" a few more holiday cookies that needed to be polished off (weight continues to hover around 180#)

Adding some carbs to my in between meals, hoping it will keep me from feeling so tired mid-afternoon.

Todays tricep routine was good, getting close to 3 full sets of 12x70lb on the tricep pushdown, completed 3 sets of 12x65lb ez bar lying tricep extensions (skull crushing style). Added some bent over kickbacks and overhead extensions with 12 and 25lb DBs.
Cardio for 25 minutes, including a few 7.7 - 8mph "sprints".

Looking forward to burning up my biceps tomorrow AM.

Will be traveling to Vegas next week. Will take the week off from real lifting (first full week off in 3-4 months) Will try to keep in some kind of cardio, as well as push-ups, crunches and whatever else I can do in a hotel room. Might bring along some of those bands to play with. Will also get back on my diet (no more cookies!).

[Hibiscus09]

Hi bullet! :) You should just enjoy the week off completely. Your body probably needs it.

I hope you have a fantastic time in Vegas!

Oh -- and no worries -- those holiday cookies will all go away soon -- one way or the other. :D I know where mine are heading! LOL

I hope you had a wonderful Christmas and will have a very happy New Year! :)

[mom24boys]

Enjoy Vegas, and have a great new year :)

[bulletman]

Tried to hammer the biceps this AM, 70# cable curls on the powertec, wound up completing without 3 full sets of 12, 75# ez bar curls and 30# alternating DB curls succeded with 3 sets of 12+ will increase weights... had some time to throw in 185# deadlifts which were going really suprisingly well until I lost focus on #7 and felt a sharp twinge in my lower back, decided to call it a day at that. Next time I will do deadlifts first.

had a ahey shake right after lifting, added glutamine but skipped the creatine, going to go off of it for about a week (also going off of the arginine/ornithine/lycine). Did 30 minutes of cardio, up hill walking, jogging, and then a few flat "sprints".

So from now until I get back from vegas on Jan 7, I am off the weights. I plan on continuing cardio and pushups / crunches, so that I don't go through withdrawal.

Oh, I do get to stack a lot more firewood before I go though :) .

[joed]

Vegas during new year's holiday should have some great shows. Enjoy yourself.

[bulletman]

Vegas during new year's holiday should have some great shows. Enjoy yourself.

Actually, I'm only heading to Vegas on Wednesday, going to the big Consumer Electronics Show. The holiday will be pretty low key, just me the Mrs. and the kids!

Thanks for the thoughts though! Happy New Year!

[bulletman]

I guess I'm still rockin in the new year! Anyway, today was cardio only, about 35 minutes. Used my new preprogrammed routine, in intervals of 3 minutes:

4mph, 6, 7.5, 4, 6.5, 8, 4, 6.5, 8, 4.5, plus 5 minutes of 4 minute cooldown.

Diet is already improving, did very well yesterday with the exception of one last holiday tradition (usually done prior to Christmas). We have a family chocolate fondue night, this year we kept it small, bananas, animal crackers and some marshmallows. Today will be even "cleaner"

Had 3 light pancakes for breakfast, cottage cheese and an apple mid-am, homemade veggie soup (no crackers) and half a liverwurst sandwich for lunch. Mid PM will likely be carb watcher's yogurt and cottage cheese (a newfound favorite).

BTW, just started using Red antioxidant tea from Salada. It is fantastic! I add a teaspoon of 100% green tea iced tea mix (un-sweetened, decaffeinate) to give it more of a green tea kick. It has a hint of strawberry and citrus, along with a healthy mix of rooibos tea, making it anti-oxidant dynamite! Me and the Mrs both love it, can't get enough of it!

[fitnessman]

All fixed! :D

[bulletman]

Hurrah, I managed to get through yesterday without chocolate or cookies! PM was cottage cheese and yogurt as predicted, dinner was chicken, broccoli and a little rice. bedtime meal was bowl of fiber cereal and a nightime protein shake.

Exerted myself a bit in the pm and evening hauling 400# of water softener salt 40# at a time home from Home Depot, into the basement and into the reservoir.

This am did 25 minutes on the treadmill. Elbow is still bothering me, must be tendonitis. Hopefully this week of "rest" will cure that!

Weight post treadmill was 176#. In the mirror I felt a little "small" but the arms were still 14.5" without any benefit of exercise.

Just had mid AM "meal", ON 100% whey, and a peanut butter flavored ricecake (will be switching to a brand w/ lower sugar, currently 5g/cake)

lunch was a liverwurst sandwich on low carb bread, high protein, but also highish in fat. afternoon will be vege-soup and a shake.

Just ordered a big batch of HP and XL protein powders from BB.com! Avoided the temptation to load up on extra supplements, trying to streamline...

[mom24boys]

Morning :)I am getting tired of cottage cheese..I need new foods :)

[bulletman]

OK, friends, I'm back, rested, and ready to go!!!!

While I was there I managed to be pretty good about carbs (no taters and rolls with lunch and dinner!), and keeping up the protein intake. Picked up some atkins in a can shakes at CVS on the strip along with some protein bars for throughout the day. Jogged/ran from the MGM grand to the Stardust and back on thursday and friday am (took about 50min to an hour, scary early in the am) and put in a fair amount of pushups and crunches. Managed to come back without gaining any "conventioneer weight".

Actually got back late Sat night, and went skiing with my son yesterday for the first time this season. Great work out for the calves!!!

Did a 4 sets of ezbar-curl 21's + 16 full curls for 100 total last night for the fun of it. My legs were shaking by the last rep!

This AM was chest and shoulders, bench/military presses (inclined and not) along with flies. Some weights were up, some were down, chalking that up to my week long break. Then did 20 minutes of cardio (mostly 4mph 15% incline) legs are still wobbly from 4 hrs of skiing yesterday.

Added some new supplements as of last night. Now trying an experiment to boost my test with 300mg of DIM, plus 50mg of DHEA and 1200mg or tribulus. Some have suggested 100mg of DHEA, but I'm going to stay with 50.

I'm also back on creatine, arginine, ornithine and lysine, which I stopped for the week. I kept up the G/C/MSM, fish oil, Zinc and saw palmetto while I was in Vegas.

It's good to be back.

[bulletman]

Still at it here. Neck is feeling a little sore from a nasty face/head plant I perfomed while skiing on Sunday. Was one of those falls where I was amazed both skis were still attached to my boots, and I really had to ask myself "why would anyone choose to do this?" Fortunately I got right back on it, and that was the only fall of the day (first day of the season for me).

Anyway, today was dedicated to upper back. Downed my supplements, grabbed a carmel ricecake for some quick carbs then down to the dungeon.

Came into this with biceps a bit sore from Sunday night 100set (21x4 + 16).

140# Lat pulldowns,
140# reverse grip pulldowns,
120-140# seated rows. 4 sets 8-12 each.
3 12xsets of 210# shrugs.
2x60 crunches, second set holding a 10# plate.

Really trying to up my intensity on the weights. feeling sore in a good way

PWO had a shake then 22 minutes of cardio. Breakfast was a largish (for me) bowl of bran, whole grains and fiber cereals with a small glass of OJ. New mantra is to get carbs early in the day usually right after AM workout.

Weight is down a little, 174# after workout and cardio, but before breakfast.

OK, todays food went somethign like this:

breakfast: rice cake, whey shake, bowl of fiber/wholegrain cereal, 6 oz OJ
mid-am : whey shake, rice cake
lunch : sushi box lunch (once a week treat)
mid-pm : whey shake (no carbs)
dinner : med portion ham steak and small portion of scalloped potatoes, 2-3 oz blueberry juice
post dinner : cottage cheese and low carb yogurt, cereal

throughout the day: 3 cups green tea w/ red anti-oxidants, 3-4 cups green tea at lunch
lots of water, but a little less than usual.

Right now my neck/traps are killing me, used a heating pad for a while, to no avail. Unsure if its from the skiiing incident or the 210# shrugs. Biceps are barking as well. Pecs are sore.

Just plain feeling unusually sore... and loving it! Welcome back.

[bulletman]

Managed to actually get right out of bed when the alarm went off, 5:30!

Chowed down supplements, something like a dozen pills/caps/tabs...
quick ricecake to get the energy flowing...

Squats, warmup with 90# (weights only) x12, then 180x12x4 (increased 10#)
calf raises w/2x4 block 185x8x2, 180x15
leg curls, 80x12,10,8,6
leg extensions 110x12,12,12,10 (increased 5#)
crunches 60 w/10lb plate, 60 without

sweating like a pig, walking up the stairs tentatively... no cardio today

had a shake w/ creating&glutamine, hit the shower

breakfast 4 eggs, 3 slices bacon, bowl of whole oat/flax cereal, 6 oz OJ, coffee w/ fiber added
mid-am whey shake and a ricecake
lunch mushroom soup
mid-pm garden burger on low carb bun
cheat !!! small box of raisins, package of peanuts
dinner : chicken w/ noodles, salad and a small roll (more carbs then I wanted, but I'm not the cook!)
post dinner : low carb yogurt w/ cottage cheese, high fiber cereal

neck/traps are still really sore, biceps too if I give 'em a squeeze.
(snuck in a few PM 45# DB curls at work)

[Hibiscus09]

Very nice job on the training and nutrition, bullet! :) LOL on the face plant. I've only skiied a few times and thought it was fun, initially. The last time we went, it scared me. Vewy scawy. I'm a chicken at heart.

[bulletman]

Thanks Hib, I really enjoy the father and son ski days, but I'm still rubbing my neck from my tumble. I really could have done without that! The calf workout is a big bonus though!

Regarding nutrition, I'm happy to report I haven't freaked out and gobbled up a pound of chocolate since going on the wagon Jan 2. Suprised I haven't missed it. Happy to report I have cut my processed sugar and processed flour intake way down.

[bulletman]

triceps this AM:

cable pressdowns 80#x12x4,
ez bar skullcrushers 55#x12x2
(now switched to cable version since I don't have a spotter)
decline cable tricep extensions (formerly skull crushers) 50#x12x2
decline press 140x12,8, 90x22,15
db kickbacks 25x12x2, 12x12x2

feel like I'm still adjusting from being off for a week...
cardio 25 minutes on treadmill, (heart monitor strap finally seems to work)

same breakfast routine as yesterday...
weight is fairly same, 177#, noticing some more definition in abs :)

lunch - mushroom soup and a garden burger
pm - on whey shake, ricecake, micro sized box of raisins
dinner - beef and broccoli w/ brown rice,
banana and one very small yet delicious cookie

[joed]

Some of those face plants take a bigger toll than we think. Maybe you should treat yourself to a massage? Are ya using any linament on it? I've found Tiger Balm works well when I'm strained somewhere.

[bulletman]

the base of my skull is feeling a lot better today which is where I think skiing really got me. I think the pain in my lower neck/traps is from shrugging after time off. Just never had them this bad before. The combination of the two was no fun at all!

[bulletman]

typical morning eating supplement routine.

Cable curls : 80x10,8,6 (starting to wonder if I'm not resting long enough between sets)
ez-bar curls : 75x12,10,8
db curls : 35x8,6,5
weighted crunches : 60x2

Then I returned to db curls 35x12,8, which is why I'm wondering if I should rest more between sets. Maybe I am trying to increase weight too soon.

forgot it's bagel day at the office, one plain bagel with my grean tea.
Oh, It's also "gun club"day at work, one of my buddies has a set of 45# dbs, so we just worked in some sets of curls, I did 12 then 6. That's about as sweaty as I want to get for the day, because I came in relatively dressed up for a press picture.

Figured it was close enough to my regular workout to be OK, now my biceps can rest until Tuesday.

[bulletman]

finishing of yesterday ---
lunch mushroom soup and gardenburger
pm - whey shake, popcorn cake and fig newton (I splurged)
dinner was the cheat of the week - 2 slices pizza and wings (1 glass of cola)
evening - cassein shake and bran cereal

This am was a morning "off", legs still stiff so no cardio
did work on abs pretty well though, double crunches and twist crunches
did some partner exercises with Mrs.

Breakfast was a shake and 3 light slices of french toast
mid-am shake
lunch - 2 bowls wedding soup and a banana

been on the DIM, Trib and DHEA for about a week now, no big changes to report.

[bulletman]

sat/sunday

kids were occupied with activities so Mrs and I got to go to dinner out last night. Had crabcakes, brown rice and brocolli (and a piece of garlic bread). and slip a blondie brownie for desert. Not my proudest moment.

Today was skiing, breakfast was the usual,
mid am was whole grain puffed kashi cereal (0 sugar) and a shake
lunch was wedding soup and a few cookies (hey we were skiing for 4 hours!)
pm had 3/4 a protein bar
dinner - baked zita, I know, I know, had a side of cottage cheese for protein
to top it off, I had soem girlscout cookies, thin mints, I was weak...

Not my greatest diet day, but I was out in the cold (9 degrees without counting the wind chill) a whole lot!

Now for a protein shake and some fiber to clear everything out...

Oh, my neck and elbow are still bothering me, the elbow more than the neck, seem like its definitely tendonitis. Having a hard time figuring out how to ride it out. I hesitate to stop lifting, since tendonitis can take weeks to go away.

[bulletman]

Had yet another weak moment last night and had a chocolate chip muffin. For some reason I was just really freaking hungry.

This AM decided to rest the elbow and work chest, shoulders tomorrow (will offset the whole week by 1 day and workout on saturday (or compress arms into one day rather than 2)).

Did abs and 45 minutes of cardio though. Despite the cardio binge yesterday, weight is the same. Stomach seems flatter.

Mrs is going to pick up some B12 (1000mcg) and Manganese (5mcg) for me since Baldsnake recommends that for tendonitis.

Post workout, breakfast was a whole lot of scrambled eggs, and a bowl of whole grain cereal. Coffee and 6oz OJ.

mid AM - shake and popcorn cake
lunch - wedding soup
mid PM - shake and cake
dinner - mini-thanksgiving, turkey breast, a little potatoes, stuffing, a roll and cranberry sauce (still having a challenge getting Mrs on the low carb bandwagon, and the kids really don't need to low carb it)
after dinner had half of a weight watchers ice cream sandwich
then snuck some girl scout cookies (one portions worth though)
finished the day with cottage cheese and some fiber

[bulletman]

Since I took yesterday AM off, I'm taking this opportunity to try and turn my 5 day split into a 3 day split, and repeat at least 2 workouts a week (all 3 if I can fit it in). I was just not feeling like I was really maxing things out and have read enough articles about hitting muscles twice a week to convince me to give it a try.

bench press, shoulder press, incline press, flies
deadlift (245#x3,3,5!) seated rows, lat pull downs, reverse grip pull downs
100 crunches (no stopping, non-weighted) double crunches (w/ legs) 2x20

Weights surpassed my pre-hiatus weights, which made me very happy. Particularly proud of the deadlift. Could probably have done more, but it is a big jump in weight. Was way more wholloped after this workout (even shaking a little bit during last few reps), skipped cardio. Feeling good about combination. Will have to figure out where to fit cardio in now.

Tomorrow will likely be triceps and biceps rather than legs.

same old breakfast and AM supplement routine, added liquid B-complex though. Something seems to be helping elbow, wasn't a problem during workout. It seems to really only be a bother on certain motions, mostly when I really clench my grip/fist, usually when my arm is fully extended.

mid-am shake and cake (popcorn that is!)
Today was sushi for lunch
mid-pm, had the shake, and a piece of candy (cheater cheater!)
Dinner was fantastic! brown rice, tilapia and brocolli! Hat's off to the Mrs!

[joed]

Good work on the new PB's man!

[bulletman]

finished up strong yesterday, no cheats, just a nightime shake, no fiber/carbs.

This AM did biceps, triceps and abs combo, no cardio

tricep pressdown 80x12,12,10
cable skull crushers 60x12,12,65x10
tricep kickbacks (DB) 25x12x3
ezbar curls 75x12x3 (used to be a struggle to do 3x8 when fresh!)
cable curls 60x6 (too wiped out from ezbar curls, moved on)
db curls 35x12,11,11
concentration curls 35x12

weighted crunches 70x2
cable crunches (sort of) 65x20x3

shrugs 75x20x3

despite B-12 elbow is still bothering me. I think I could go even heavier if elbow was at 100%

mid am and lunch meals should be tilapia, brown rice and broccoli left overs.

on another topic, maybe it's the DIM, trib and DHEA kicking in on top of the arginine/ornithine, but something seems to be causing the hormones and bloodflow to rage through the night more than usual (not just in the early AM, if you know what I mean).

[jaguarr]

Hey, you're really cranking away in here, man! Raging hormones and all! :D Keep at it!

jag

[bulletman]

OK, I've got to lay off the upper body for a while (anything to do with arms). So it looks like I'll be working exclusively legs and abs for a while, along with doign cardio. Maybe this is nature telling me it's time to drop a few more pounds and then really come back strong.

[bulletman]

So this AM I did 2 sets of 25 crunch/leg lifts and 40 minutes of cardio. Skipped the protein shake, but had high protein/fiber cereal. Will be skipping creatine, DIM/dhea/trib, and NO boosting supplements too. Going very natural while I'm not working upper body. Waiting for the Manganese to arrive before continuing the B12 complex as well.

Planning on wearing the elbow brace as much as possible. Keeping my fingers crossed...

Had a wierd experience last night. About 1:30, I woke up from a dream in which I was arguing rather violently with someone in the office. My heart was pounding for a few minutes when I woke up, and I was really to the point where I wanted to completely put my fist through their jaw. I am really not a physically aggressive person in that way (always worked against me when sparring in TaeKwonDo). I'm wondering if my Test isn't a wee bit on the high side from the supplements (although I started skipping the DIM/Trib last night).

[bulletman]

Today is leg day

Squats went well, hitting nice parallel with 200#

Squats 90x12, 200x12,12,12
leg curls 70x12,80x10,8,6
leg extensions 115x12,12 BANG!

The knob-bolt that holds the bench down on my powertec bench broke! The plastic knob part came apart from the bolt so the whole bench rocks when the leg attachment is loaded. In my opinion, the design leaves a lot to be desired since the neutral position does not rest in it's "cradle" unless theres weight pushing down on it. Without the bolt in place, the thing is like a rocker. Add weights on the leg attachment, and things are even worse. I'm sure they will replace the bolt, but the design has me scratching my head.

I'm thinking it would be a lot better off with the bench held in place by a horizontal pin (carrying sheer force) rather than a vertical bolt (force held by the threads and the plastic knob). In the "forward" position, this is exactly how it is, but not in the normal, back-most position. Maybe I should drill and tap some holes?

after that I did 3 sets of 25 weighted crunches, then 2 sets of 25 crunches with legs extended.

Not a great workout, but OK given the "adversity" of the morning. Was happy about the 200# squats.

keeping elbow in a brace as much as possible. Still not feeling great, but better. When I first got up it was really good. Considering that's really only with 2 days off, I'm optimistic about recovery.

Have been researching diet pills, I find synephrine (bitter orange) very interesting. Wish I thought of it before my latest order to drugstore.com

[jmurjr]

Well glad you didnt get hurt with that Bang. I had a calbe snap doing leg curls once and damn had me hurting for a couple days.

Nice job on the squats. :)

I'd modifiy the equipment as long as your not gonna weaken the plate metal to much by drilling it. You'll always worry about it if you dont fix it. When I worked out at a home gym we often modded the equipment, but my roomate at the time was a welder so we had some strong ass ****.

have a good weekend

[jaguarr]

Hey, nice job on those squats, Bullet. As far as the bench, as long as you're not compromising the structural integrity, modify away! Have a great weekend, man!

jag

[bulletman]

Thanks guys! Just got home from a company dinner (I was pretty darn good staying away from most of the major carbs if I do say so for myself!)

I'm following BaldSnakes advice now and taking the Manganese with the B12 for my tennis elbow. Man that manganese liquid tastes AWEFUL!

Powertec is sending me the new parts, but I'm pretty convinced I should drill those holes for a pin.

[bulletman]

elbow is feeling progressively better, continuing to wear the brace during lifting (even legs and squats) and during the day. No weights today, just 45 minutes of cardio, almost all 3.7mph at 15 % incline, some at 5mph at 4-10% incline. Heart rate was from 140-155. Readout says it was only something like 280cal burned though. I don't think I should give that too much credence :(

had a late breakfast, 3 pancakes with just a hint of syrup, coffee, juice and a shake.

I'd 130cal for the shake and 300 for everything else. That counts for both AM meals.

[Gunn27]

Glad to hear the elbow is feeling better, nothing more frustrating than an injury when you are making progress. Hopefully it will be fully mended and allow you to get back to your full routine asap. Have a good one Bullet. :)

[joed]

[QUOTE=bulletman]...had a late breakfast, 3 pancakes with just a hint of syrup, coffee, juice and a shake.../QUOTE]

A HINT of syrup??? (joed picturing bullet at the table with a stack of steaming pancakes, opening the bottle & while holding it upright moves it back & forth once or twice thru the steam, puts the cap back on & puts it down.)

[bulletman]

Close Joe! About a teaspoon full of "unleaded " (light) for 3 pancakes. The rest of the family stared in disbelief after they had drowned theirs in full test log cabin.

The power was off in our house for the last 30 hours or so, not much working out going on. But my son and I did have our usual skiing today.

[jaguarr]

Man, I haven't had a chance to do any skiing this year, so far. Gonna have to remedy that. Sounds like you had a great weekend, bullet!

jag

[bulletman]

Sounds like you had a great weekend, bullet!

jag

I must have given the wrong impression, my weekend was actually pretty much a pain in the ass. The power being out for over 24 hours being the major thing. Had to buy a generator to keep the fridge running, and the reef-tank inhabitants warm and alive. Skiing conditions were pretty aweful, rented a bunch of DVD's that we had to return without watching. Even with the generator, had to keep a door open a crack to run in the power cords (it was below feezing outside). Etc. etc.

Anyway, that's behind us now. Now we have to deal with the 3-6"+ of snow being dumped on us!

Cest le' vie!

[bulletman]

woke up with 30 ab/leg crunches, and then 20 good mornings with light DB's. 45 minutes of cardio and feeling thinner then ever. I'm convinced I'm starting to see abs.

I discovered "good mornings" this weekend, and man are they great for shocking the hamstrings! I'm definitely keepign them in the routine, sine I think my prone leg curls are not where they should be. My lower back can definitely use the help as well.

Just got the replacement parts from Powertec, that sure was quick! Good folks there!

[jaguarr]

Oh, well, let me amend my statement to say "Sorry you had such a crappy weekend, Bullet!". :( Sounds like today was a better day, though. :)

jag

[bulletman]

Thanks Jag!

This morning's workout went longer than I realized (must be a good thing). I'm focusing on exercises that don't involve my arms so...

Legs:
Good Mornings 90x12,12,10 (lower back too)
Squats 210x12,10, 190x12,10
standing calf raises w/2x4 block 140x15,15,15 (really burned them up!)
hamstring curls 75x12,12,10, 85x10
leg extensions 120x12,12,10

Abs
weighted decl. crunches 75x2 sets
cable crunches 65#x25x3

Although I think I actually ate a little more yesterday (great roast beef and spaetzel dinner!), weight was down to 173#. Would have been lower if I did cardio and sweated as usual! Feelling thin, very optimistic about abs!

[jaguarr]

*jag looks into his crystal ball*

I see abs in your future. Soooon....verrrrry soooooon!

jag

[bulletman]

I was messing around with my machine last night and decided to try a few flat bench presses which actually felt fine. My elbow is feeling really good this mornign, so I think I may be out of the woods shortly (a lot faster than I thought!). Thanks Baldsnake for the B12 and Manganese tip! I think I may be adding back in upper body next week! Woohoo! Based on my research, I'm going to add some wrist curls and grip exercises to warm up and stretch my tendons before going near the bi and tri isolation exercises.

Did 49 minutes of cardio this am, mostly 3.8mph on 15% incline. Some 5mph jogging at 4-6% incline. Weight was same at 173 afterwards. Since I get up and exercise right away, I was thinking of using some sort of diet/metabolism booster immediately upon waking (since I don't have time for a cup of Joe or Tea). Bitter Orange has a personal appeal to me (an inside joke), so I may order up something today (ran it by my personal nurse and she thought it would be OK).

Breakfast was simple this AM, bown of cereal, coffee and 1/2 cup OJ. Have been light on the AM protein lately. Yesterday's lunch was sushi box lunch (skipped the extra bowl of rice for a change) dinner was a typical 1 serving turkey pot pie. had a shake and oatmeal mid AM, and a shake in the PM. Evening was cottage cheese and high fiber cereal.

Trying to work in a little penance for the pot pie today.

Oh, calves are definitely feeling it from doign the calf raises on the 2x4 yesterday. I highly recommend using some sort of block! Lower back is feeling it a bit too from the good mornings, gotta love the good mornings!!!

[fitnessman]

Bullet..You are rockin on the cardio dude!

I would strongly advise some morning protein...Even more so after all the cardio.

[bulletman]

Bullet..You are rockin on the cardio dude!

I would strongly advise some morning protein...Even more so after all the cardio.


I should have mentioned that my AM cereal of choice is Kashi Golean, whichh has 10 or 13 g of protein, add in milk, and I'm defintely getting more than your typical breakfast cereal would supply. On lifting days I have a whey shake in addition to this.

Do you think protein is more/less important on cardio only days?

[fitnessman]

Do you think protein is more/less important on cardio only days?

I feel it as important as lifting days...The repair process and all.

[bulletman]

After doing some more web searching and reading about bitter orange and possible side effects, I decided to cancel my order and do things the hard way.

[bulletman]

after a junk binge last night, I managed to have a good dinner of a crab cake and brown rice, with a litle tapioca pudding for desert. (left-over crab cake and rice for one meal today).

I modified my powertec bench to use a cross pin to hold the bench in the normal position rather than using the screw down bolt which failed on me. It seems like a really good fix. I'll have to post a picture some time.

This AM my calves were still really sore from the standing on a block raises on tuesday. I therefor skipped cardio. Elbow was feeling good, so did the following:

75 decline crunches (only went up 30-40deg to really keep the abs contracted)
lat pulldowns 160x10, 200x3,3,3
reverse narrow grip pulldowns, 200x5,5
decline benches 90x20,200x10
shrugs 200x15,15

wrist DB curls 25x10
reverse grip wrist DB curls 25x10

ez bar curls (bar only) 12
reverse grip ez bar curls (bar only) 12

elbow held up pretty well, still a little pain, will be resting it until at least next week now. Hopefully back on cardio or leg workout tomorrow AM (maybe even this eve if calves feel better).

My plan is to try a fairly big jump in weight (20# at least) on most of my exercises and cut down on the reps a bit. I'm just not happy with where my strength is. With the powertec it's tough to judge compared to others because of the levers and pulleys. I want to work in more DB exercises too, but I don't have a spotter for heavy DB presses.

I'm also gearing up mentally to eat more oatmeal, I've been very nervous about putting on any weight, but that could very well be contributing to my dissatisfaction with my lifts.

[jaguarr]

Hey, I'd be interested to see the fix you made on your bench, since I also have a PowerTec bench. As for heavier DB exercises, ever looked into a pair of Power Hooks (http://www.powerhooks.com)? A lot of us here use them and love them!

jag

[bulletman]

Very interesting, I wonder how the powerhooks would be hanging from the lever arm of my powertec (I don't have a normal bench at this point). I suppose it should be just fine. BB.com has them too!

[jaguarr]

Which bench do you have? I can take a look and tell you if I think they'd work. Oh, meant to tell you that I've really been enjoying farina (Cream of Wheat) as an alternative to oatmeal lately. Gives me good energy without making me feel bloated like oatmeal sometimes can (and I do love oatmeal). So, something to try. :)

jag

[bulletman]

I have the workbench leverage gym:

http://www.powertecfitness.com/workbench_lev_gym.htm

I guess there's no reason I couldn't hang them from the pressing handles with them set in a pretty high position.

[jaguarr]

I have the workbench leverage gym:

http://www.powertecfitness.com/workbench_lev_gym.htm

I guess there's no reason I couldn't hang them from the pressing handles with them set in a pretty high position.

Actually, I think that might work. BB.com is pretty good about returns, too, so you could always send them back if they didn't do the trick. Those Powerhooks have been a godsend for my DB work, though. Highly recommend them!

jag

[bulletman]

Today was an awkward workout, my calves were still bothering me, so I was not very motivated to run, and a leg workout seemed iffy as well...

Anyway, last night my wife also says to me that people are starting to ask if I've been sick lately since I've lost so much weight! Harumph! Anyway, I guess 175 is pretty ideal, and although my abs aren't really showing, it might be a good time to really start eating more healthy stuff and try to focus on strength and mass, so...

First thing I did when I got up was eat a large bowl of whole grain and fiber cereal (low sugar, high protein). Then I went down to the dungeon and did:

(new warm up and stretch routine, squats and gm's)
squats 90+ x30,30
good mornings 90+ x30
leg extensions 160x5,5,5 (trying to go heavy from 125x12)
weighted crunches 55
shoulder presses 90+ x25

Still feeling tentative with the elbow, and the calves didn't help, so this was really just a keep the blood flowing workout, and see if I could get the heart rate up while still hitting the iron. I think light weight squats and weighted crunches may be my new replacement for cardio!

had a shake post workout.

Had a bagel when I got to the office, just finished my mid am whey shake. Will have a garden burger + oatmeal for lunch.

had a meatball hero for dinner along with some cheat chocolate (then had a bowl of oatmeal to make myself feel full)

finally a casein shake before bedtime.

[jaguarr]

You're listening to your body (and your wife :D ), and this is a good thing. A lot of lifters don't listen to what their bodies are trying to tell them and try to work through injury or issues only to make them worse. Good for you!

jag

[bulletman]

Let's just hope that my body listens in return! I think there are further mental barriers I need to break through too, those are the tough ones!

[Hibiscus09]

I like that listening to your wife stuff, also. You're a smart man. ;)

You're doing great! Happy Friday!

[bulletman]

Thanks Hib! I always like to listen to the Mrs! This AM she suggested I go on the treadmill before her, so there's 40 minutes of cardio. I'm keeping it 3.5-4mph 15% inclince now which puts my heartrate right about 140bpm. Then I did some very light lunges, and went and had a shake.

Last night I tried out some 45# DB bench presses, (2 sets of 12), and determined power hooks probably won't work with my leverage bench. The bar will be in the way :( . So, my eventual plan is to pre-exhaust with "regular" presses, and then superset with DB's to hit my stabilizers so I won't have to go really heavy with the DB's. Hopefully next week my elbow will really be up for a good upper body workout. Still learnign my way around my machine, figure out some new exercises and I'm also thinking about getting a tricep rope "handle", and a bicep blaster since I don't have a preacher bench

Last night the kids wanted to get into the act (they've been doing the usual pull-up, push-up, sit-up tests at school). Since we don't yet have a pull-up bar, I let them try some lat pulls. They also did some shoulder presses and leg extensions. Nobody left exhausted, just educating them about how the machine works.

[bulletman]

Fallign behind on the posts! Weekend was mixed. Skiing was great on Sunday. Conditions were just right for me, right up until it started to rain. I picked up a few more 10# plates Saturday from my bro, and found I can do about 6+ reps of 65# DB presses. 65# starts to get into the realm of being unwieldy to get into position (and then back out again). Did my workout last night more or less, that worked out since the kids were sick all night into the morning and Mrs and I were exhausted in the AM.

Bench (leverage, so numbers are wacky) 205x8,8 , DB 65x6,6
incline bench 160x12,10,10
shoulder presses 120x12,10,10 (may be recalling wrong)

diet was resonable today, but was pretty bad yesterday, a lot of work stress caused me to have a donut and snickers breakdown (those damn mini-size things!).

Hopefully back on track now. Elbow is feeling a lot better, hoping to get a good back workout tomorrow am.

Have started taking creatine again.

[bbgonnabe]

How about some updated progress pics?

[bulletman]

I took a new pic, but the camera settings were all messed up so I have to do it again. Glad to know there's some interest!

This AM was a pretty good back and abs workout.

Good Morning warmups (90#x12,12,12)
heavy deadlifts 245x4,4, 255x4 (highest weight I've done so far)
lat pulldowns 165x12,7,10
supersetted w/ rev grip pulldowns (165x12,7,10)
seated rows 145x12,10,10
seated barbell decline rows 90x12,12,12
db shrugs 65#x2 x15,15,15
decline crunch w/ 10# plate 80x2
cable crunches 75#x15,25

breakfast was golean cereal, 1.5 scoop protein shake, and a blueberry fiber,bran yogurt muffin

taking creatine once again, and back on the DIM/DHEA/Trib

upper body felt rather pumped afterwards. Elbow still a little painful, but a lot better, staying away from isolation bi's and tri's a little while longer.

I think my weight is going up a little bit (could be water from resuming creatine) but I am eating more whole grains as well. My focus is to add upper mass before I resume trying to get abs to show. No noticeable change in waistline (fine by me!)

Arms have been pretty stagnant at about 14.5-14.75", tough being patient with the elbow, really want to see what heavy curls will do...

Slow and steady wins the race, right? I mean, RIGHT!!

[Hibiscus09]

Nice job, bullet! Yep, slow and steady. You don't want to injure the elbow further do you? Nope. I answered for you. :D

Nice job on the workout! Have a great day!

[bulletman]

Getting adventurous with my poses! Sorry no wheel shots this time around!

Dinner:
4 scramble eggs for dinner, slice whole wheat bread, 1 banana

post dinner, 1/2 slice of pumpkin pie (no whip cream), protein shake

Started reading "New Rules of Lifting", very good so far!

[bulletman]

Squats 210# x12,12,12
calf raises 210# x15,12,12
leg curls 85x12,10,9
leg ext 130x12,155x8,8,8+

crunches w/10#plate x80, w/25#plate x50
seated cable crunches 75#x25, 95#x20,20

feeling good, elbow better today than yesterday, probably overdid it and set things back yesterday.

Usual breakfast after lifting, go lean cereal, 1.5 scoop shake.

[ChocoChick]

Getting adventurous with my poses! Sorry no wheel shots this time around!

Dinner:
4 scramble eggs for dinner, slice whole wheat bread, 1 banana

post dinner, 1/2 slice of pumpkin pie (no whip cream), protein shake

Started reading "New Rules of Lifting", very good so far!

WooHoo - your back is looking very good. Nice work :)

[bulletman]

WooHoo - your back is looking very good. Nice work :)

Thanks, this is the first time I've ever taken a picture like that, so I was pleasantly suprised. Weak backs tends to run in my family, so I've been trying to really work on that.

BTW, regarding diet. I just had a 1/2 cup of oatmeal and a shake, but I figured that really has no healthy fat, so I had a teaspoon of peanut butter as a chaser. Was that a bad idea? Should I do that more often?

[kimsquit]

Great job B, your delts really stand out!

:)

[GSCampbell]

Hey, great work goin' on here!

Got your post in my journal. Are you stalking me? :D

In terms of your comment on similar builds, I think that you are difinitely leaner than I am. My diet is garbage and I know it. Looking good in your pics.

GSC

[jaguarr]

You're getting some great definition in your back, man. Keep at it!

jag

[bulletman]

Wow, all this encouragement is great! Talk about motivating! Thanks guys and gals!!!!!!! I wish I posted a back shot sooner! Now I've got all the more incentive to get the chest and abs working for me!

OK, dinner tonight was 1.5 chicken breasts, very small portion of mashed potatos, and some corn.

evening snack: high fiber cereal and shake.

[bulletman]

OK, I went cardio crazy this AM, 55minutes on the treadmill 3.7mph 15% incline. Sweated various low hanging parts of my body off.

Breakfast was the usual after that, shake and whole grain cereal.

Since I threw my hat into the 35+ "abs of steel" contest, I'm thinking today I will drop the oats from the mid-PM meal. From here on out, planning to have just about all my carbs around my workouts. Do figure I need some carbs just to fuel digestion and recovery throughout the rest of the day, but if I stick to slow carbs (whole grains) in the AM, that should do it...

[GSCampbell]

55minutes on the treadmill 3.7mph 15% incline

I am pretty sure that this would kill me dead. Great job!

Your cardio-challenged friend,

GSC

[bulletman]

Thanks GSC.

Another issue now really has me scratching my head. I can deadlift 245-255# for 3+ sets of 4+ reps. This is on a regular olympic bar, real weight. No problems, no weird pains, nothing more than typical moderate DOMS the next day or so.

However, I am stalled from going heavy on squats, so far I'm up to 210# for sets of 12 on my powertec, which I believe translates to about 150#. FOr those not familiar, you start in the low position when you squat with one of these things. Do I need to slap myself silly and start going berzerk on the squats? It just doesn't seem to add up quite right for me. Is it in my head? It almost seems like I can either do 10-12 reps or nothing when it comes to squats. GRRRR!!! I need a berserk partner yelling at me!

[GSCampbell]

I need a berserk partner yelling at me!

I'm not sure on this one - I will pull a page from Minotaur who posted in another thread that it has a lot to do with different people's biomechanics.

My squat and deadlift are traditionally about even.

A question - why are you not using the "real" weights on squats?

[bulletman]

A question - why are you not using the "real" weights on squats?

It's the effect of the leverage system, you don't carry the bar directly on your shoulders, so you have to do a little math to figure out what it roughly translates to. I keep telling myself I'm going to get a scale and figure it out more precisely. Based on the position of the pivot and the weight bearing points and the length of the lever arm, I think it's about 9/13 or the actual weight, but I guess even that varies since the direction of the force changes as you go through the motion.

Oh, maybe I overcomplicated that answer. I don't have a power cage, or a squat rack, just the powertec machine. I workout alone, and I'm a scaredy cat when it comes to squats.

[GSCampbell]

No, my question is why do you use it rather than using an Olympic bar and plates for squatting like you do with the deads?

[bulletman]

you must've posted while I was editing. I don't have a rack.

[ChocoChick]

BTW, regarding diet. I just had a 1/2 cup of oatmeal and a shake, but I figured that really has no healthy fat, so I had a teaspoon of peanut butter as a chaser. Was that a bad idea? Should I do that more often?

Assuming this wasn't post workout, then I'd rather see some ground flax mixed into your oatmeal. :)

[joed]

I think I've read this before somewhere, but can you refresh my memory - why do you recommend not having flax post WO?

[bulletman]

I think it's more a recommendation against the peanut butter unless it were post workout. I may have to pick up some flax seed... Right?

My diet's going to be so clean you could er, ah,... eat off of it. Wait, I guess that cliche works better with floors :)

[joed]

Thanks, I did misread it. About the flaxseed, I prefer the golden rather than the brown for the flavor, and keep it chilled. My local Vitamin Cottage has great prices for 1 lb bags.

[GSCampbell]

Just got back - I still don't know what to tell you on the squat/deadlift thing. I'm stumped.

[bulletman]

Just got back - I still don't know what to tell you on the squat/deadlift thing. I'm stumped.

It's got to be in my head. Irrational fear of getting stuck in the squatted position. I may add some DB or maybe BB lunges into my routine to help work things up. If I can get 2 leg days in a week that would be sweet, One with squats, the other with lunges.

[GSCampbell]

It's got to be in my head. Irrational fear of getting stuck in the squatted position. I may add some DB or maybe BB lunges into my routine to help work things up. If I can get 2 leg days in a week that would be sweet, One with squats, the other with lunges.

I struggle enough doing one leg day a week - just hate it - but if you can do two more power to you.

On another subject, I see you are in Upstate NY - Bills fan?

[bulletman]

I struggle enough doing one leg day a week - just hate it - but if you can do two more power to you.

On another subject, I see you are in Upstate NY - Bills fan?

I need all the workout time I can get to catch up on a life of inactivity!

Unfortuantely I'm not much of a football fan, and I'm pretty much a transplanted NYC/NJ kid anyway. Brother's a huge Giants fan though, season tickets, the whole 9 yards (pardon the pun). Probably watch the superbowl just for the wardrobe malfunctions and commercials!

[GSCampbell]

Just curious as the Bills just hired Dick Jauron who had previously coached my favorite Bears. I hope he does well but my opinion is that he is an abysmally bad coach.

[jaguarr]

Hmmm....take a look at the Giant Set I just did yesterday during my leg workout. ATG Squats followed by Lunges. Can be done with lighter weights and it will SMOKE your legs. Just something to try. :)

jag

[jmurjr]

Hmmm....take a look at the Giant Set I just did yesterday during my leg workout. ATG Squats followed by Lunges. Can be done with lighter weights and it will SMOKE your legs. Just something to try. :)

jag

jag's trying to kill people. i had a look and hurt. tell him youll try em but only if he sends his rascal. ;)
My DL are about 100pounds more than my squat. That seems to be where I've always fallen. That is for a max though. On sets there closer but DL is still more.

Great workouts looking good.

[bulletman]

Thanks guys. For grins I tried to load up the powertec last night to see what's what. One interesting thing that I wasn't counting is that the bar is worth a good 25# (measured with a real scale) so things aren't as "bad" as I thought. I guess my main problem is starting from a full squat. If I cheat with my arms a bit to get the weight up for the first one, I'm a bit better off (unless I go past parallel and lose momentum).

Funny thing is that my bench and my squat are about the same, but I can definitely deadlift 50#+ more than that.

My plan is to work in the lunges (I was flabbergasted how hard they were carrying 65# DBs aroudn the basement last night), and also push the max I can out of the machine (once I get the weight moving, I'm better off).

So much to learn!!!!!

I futzed around with squats and lunges last night, and was also teaching my son how to squat (he's turning 12 this weekend).

This AM was 2 sets of 25 v-ups (I think that's the name) and 42 minutes on the treadmill, weight was down!

I was really good last night on the diet. So much so that I was really feeling hungy when I finally turned in (thank God for sleep to take my mind off of eating). I think some of that was stress related)

Dinner was an egg sandwich (1 egg+eggbeaters + salsa on whole wheat bread) and a low carb yogurt. Later I had a protein shake.

Picked up some flax oil to add to my oatmeal in place of the generic peanut butter. Like I mentioned, I'm really trying to go for a clean diet (albeit today is bagels at the office and a slice or two of pizza for lunch (company event).

[ChocoChick]

I think it's more a recommendation against the peanut butter unless it were post workout. I may have to pick up some flax seed... Right?

You don't want any fat in your pwo meal. So no flax, no pb, no olive oil, no EFA, no fats at all then.

In a meal where you are going to have oats and a fat, I think oats + flax is better than oats + pb since flax contains Omega 3's, while pb contains Omega 6's. The western diet is loaded with Omega 6's and short on Omega 3's and ideally, these should be eaten in balance.

Flax + Fish oil = great combination.

Edit: Ground flax seed is much better for you than flax oil. Tastes better, too. :)

[jaguarr]

Lunges giant-setted with ATG Squats are fun! They'll grow hair on your chest! :D

A really good EFA oil that I like and use is Lemmon's Oil (http://www.lemmonsoil.com)

jag

[bulletman]

dbflgirl, thanks for the info! I'll have to start post-poning my fish oil cap till later in the day! unfortunately I grabbed the oil over the bround seed since it worked out to be less expensive and fairly convenient. I'll have to check on switching to the seed that in the future.

Jag, I'll have to read your routine more closely, thanks for the advice!

friday night update. After all that talk of a really clean diet, today went to hell. We were celebrating an event 6 years in the making though (unfortunately I can't go into the details). Although dinner was great (salmon and just a small portion of rice) the rest of the day I had an extra bagel, extra pizza, chocolate, and more candy and a beer with a movie. I'll pay the price, but it just needed to be done. Now back to my regularly scheduled diet.

[bulletman]

Did 60 minutes of cardio this AM as penance. Also rode my bike with my son putting out flyers for the boy scout bottle drive. Diet is back in check today, but we're going out to dinner later, wish me luck!

[joed]

OK, good luck. But remember you can pick & choose what to eat, AND tomorrow is super bowl sunday so...

[bulletman]

Fortunately for my diet, we're not big football fan's here, and the lack of any home town favorites limits our potential revelry that much further. Also not a big beer drinker either, phew!

[jaguarr]

Fortunately for my diet, we're not big football fan's here, and the lack of any home town favorites limits our potential revelry that much further. Also not a big beer drinker either, phew!

Well, I guess you really dodged a bullet for tomorrow, then, huh? Get it? Bullet? Bwaaaahaha! I kill me! :D

jag, possibly still riding an endorphin high from his workout...

[GSCampbell]

jag, possibly still riding an endorphin high from his workout...

Possibly? Sheesh! Go lay down or do something productive.

Enjoy the game Jag. Bullet - enjoy not being a slave to the game like me. I can't avoid football in any form. Maybe I played it too long and it is in my brain but I will watch any game at any level any time! :D

[bulletman]

OK, another great cardio day, 47 minutes, 37 up the 15% incline at 3.7mph, plus a 10 minute mile at 2-4% incline.

diet has not been as clean as I hoped. There is some candy in our pantry that is giving me a problem. I've asked the Mrs (she buys this crap for the kids, who take after her, i.e. thin as rails) to either hide it or dispose of it.

Adding the flax oil to my oatmeal these days, today's AM meal was postponed to 11am, lunch was at 2pm, so another 3 hours is dinner. Looks like I eliminated a meal (although they were actually all 3 hours apart) I may stick with this schedule while we're having the ab contest!

I'm reading "New Rules of lifting" very interesting book. Haven't put it into practice yet though. The elbow is really close to being "better". I did do some decline bench work last night though. About 180x5,5,3, then 86x15, that means my "predicted" one rep max would be about 202# (this is already converted to "real" weights from powertec weight). Which is very encouraging!

This week I was planning on Tuesday and Friday being leg day's, but now I have to travel for work tomorrow AM, I could probably do it in the evening, which should be interesting too.

One of the interesting thing I read in "New Rules" was about how the spine fills with fluid as we sleep, and we should therefore avoid heavy lifts that impact the spine within the first 60 minutes of being awake. I've definitely been violating that. Anyone have any thoughts???

[GSCampbell]

Great job on the cardio - you're a better man than I.

To prove it, just send the candy my way - I know of a way to get rid of it. (mmmmm candy :) )

[bulletman]

Works been really busy, so I haven't been posting, but I have been continuing my "program". Did quite a bit of cardio this week, took this AM off. Yesterday did a full hour mostly 3.7mph on 15% incline, some at 6mph @4% incline. Heartrate consistently in the 140-150 range.

Good leg workout on Wednesday, I'm switching to a 5x5 routine for a while. I must say I liked the lower reps with higher weight. overall probably did a few less reps, but quality of form was way up, and weight was up too!

Diet has been pretty good, a few stress related chocolate setbacks, but if anything, weight is down a little bit.

[bulletman]

OK, I had a little time on my hands and I'm getting my arms slowly back into things. I loaded up the powertec bench with 230# (add another 30# for the bar), which is the equivalent of about 180# of free weights, and did a couple of sets of 5 which went really well. I used the 1 rep max estimators out there and it looks as if should now be in the over 200# club WOOHOO!! Not bad for a guy who never quite made it to 135# on the bench in high school!

[jaguarr]

Looks like we've got another PB in here! Awesome! :cool:

jag

[GSCampbell]

Excellent work Bullet! Enjoy your weekend.

[bulletman]

Wow, things here have been hectic. Had to do a lot of traveling this week. Diet didn't totally suck, but could have been a lot better, still laying off the elbow a little bit since I had a flare up after my last upper body workout. I may break down and go to the Dr.

Was still getting over some jetlag this AM. Tomorrow AM I'm planning on hitting the treadmill hard.

[bulletman]

So I rocked my world this AM with a "new" 45 minute routine.

Set the incline for 15%, warm up 5 minutes at 3.8mph, then cycles of 2min 5mph, 3 min 3.8mph, repeat until another 35 minutes have elapsed. After 40 (total) minutes, lower incline to 6%, do 6mph for 2 min, then 3.7mph for 3 minutes. came out to about 3.1x miles total

I sweated my ass off.

Had a larger than usual bowl of golean/fiber One, but didn't have a protein shake.
Had a plain bagel when I got to the office.

[joed]

That's some intense cardio. WTG.